Get Relief for Your Sports Injury and
Get Back in the Game!
July 2025 Newsletter
Thomas was an avid high school soccer player with dreams of making it to the college level. He trained hard and played even harder, but one misstep during a match changed everything. As he lunged for the ball, he felt a sharp pain in his ankle and crumpled to the ground. The diagnosis was quick but disheartening: an ankle sprain.
Fortunately, at H2Orthopedic our therapists are skilled at identifying and treating all types of sports injuries. Our therapists will conduct a whole-body assessment to ensure we identify all the factors that may impact recovery and design our programs tailored to the individual.
Give us a call today to learn more about our programs and set up an appointment with one of our physical therapists!
Identifying an Ankle Sprain
At first, Thomas didn’t know the severity of his injury. Like many, he thought he could just ‘walk it off.’ However, the key signs were there:
- Pain
- Swelling
- Difficulty putting weight on the foot
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits and tear. When Thomas landed awkwardly, he twisted his ankle in the process. Although ankle sprains are common in sports and often ignored, getting proper care is critical to quick recovery and reducing the risk of future injuries.
Unfortunately, too often, athletes don’t want to miss out on competing and “play through” injuries. Ankle sprains, in particular, are susceptible to recurrent sprains, especially when not properly rehabilitated.
The Road to Recovery
Thomas’s journey to recovery began with a visit to H2Orthopedic. He was evaluated by one of our skilled physical therapists and given guidance on how to recover quickly and get back into the game!
Initial Steps
Initially, Thomas’s therapy focused on reducing his pain, eliminating his swelling, and restoring his mobility. This involved:
- M.I.C.E (Move, Ice, Compression, Elevation): This simple method is crucial in the early stages of an ankle sprain. Thomas learned to keep moving his ankle, apply ice to reduce pain and use compression with elevation to reduce the swelling.
Building Strength and Stability
Once the swelling reduced, Thomas’s therapy shifted gears towards rebuilding strength and stability. This phase included:
- Strengthening Exercises: Thomas worked on exercises to strengthen the muscles around his ankle. These included toe raises and resistance band exercises.
- Balance Training: To regain stability, Thomas practiced balancing exercises. This was crucial to prevent future sprains.
Regaining Functionality
The final phase of Thomas’s therapy centered on getting him back to his pre-injury level and back on the field. This involved:
- Functional Training: Thomas gradually returned to activities that mimicked soccer movements.
- Sport-Specific Drills: As he regained strength, sport-specific exercises were introduced to prepare him for returning to soccer.
Through his recovery, Thomas also learned how to perform sport-specific warm-ups, the importance of sleep, and regular conditioning to prevent injuries.
Embrace The Recovery Blueprint and Get Back in Action!
Thomas’s story is a reminder of the importance of addressing sports injuries with the guidance from our team at H2Orthopedic.
Take the first step in healing your ankle sprain and returning to the sport you love by calling today to schedule an appointment!
Our Patients Get Great Results
“I was referred to H2Orthopedic by my mother. She used both PT and aqua therapy and she was very satisfied with their services. I had Erika for my PT and she was very thoughtful and spent a lot of time with me to figure out the root of my problem. Her recommendations were very helpful to me and I really appreciate her. All other team members at H2Orthopedic are very friendly and helpful. I highly recommend this center to everyone.”
—Atossa A.
Why H2Orthopedic is the Key to Full Recovery After a Sports Injury
When recovering from a sports injury, time is of the essence, and seeing a physical therapist as soon as possible can be the pivotal factor that leads to a complete and successful rehabilitation. While many may consider these injuries a mere inconvenience, they can have long-lasting consequences if not treated properly from the start.
Here’s some of the common problems with waiting to see one of our physical therapists after a sports injury:
• Incomplete Healing: Ligaments and tissues may never regain their full strength and stability, leaving you vulnerable to further injuries. The longer you wait to address the issue, the more challenging it becomes to recover fully.
• Poor Rehabilitation: Inadequate or improper rehabilitation is a common pitfall that leads to recurrent injuries. Without proper rehabilitation, you risk weakening the supporting structures, setting the stage for another injury.
• Return to Activity Too Soon: One of the biggest mistakes an athlete can make is rushing back into physical activities or sports before a full recovery. It’s understandable to be eager to return to the game, but a premature return can lead to re-injury. Our physical therapists will guide you on when it’s safe to resume your activities, ensuring you don’t jeopardize your progress.
Your Road to Recovery Begins Now — Take Action Today!
When it comes to sports injuries, early intervention by one of our physical therapists is not just a wise choice — it’s a game-changer. Their expertise and guidance can make all the difference between a complete recovery and a cycle of recurrent injuries.
Don’t let an injury hold you back; call H2Orthopedic today. Your future self will thank you!
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Feel Better by Eating Better!
Mango Lassi Smoothie
Bursting with flavor and protein, this mango lassi-inspired smoothie is your go-to fuel for a busy day. Made with sweet frozen mango, rich Greek-style yogurt, and nourishing hemp seeds, it’s a creamy, energizing blend that keeps you satisfied. Enjoy it as a quick breakfast, a post-workout pick-me-up, or a refreshing anytime snack.
Ingredients
- 1 pitted dried date
- 1 cup whole milk
- ¼ cup whole-milk plain strained (Greek-style) yogurt
- 1 cup frozen mango chunks
- ¼ teaspoon ground cardamom
- 1½ tablespoons hulled hemp seeds, divided
Place 1 date, 1 cup milk, ¼ cup yogurt, 1 cup frozen mango, ¼ teaspoon cardamom, and 1 tablespoon hemp seeds in a blender. Process until smooth, about 1 minute, stopping to scrape down sides as needed.
Pour the smoothie into a glass; top with the remaining ½ tablespoon hemp seeds.
Exercise of the Month
LOWER TRUNK ROTATIONS
Lie on your back with knees bent and feet flat. Gently drop your knees to one side while keeping your shoulders down, then return to center and rotate to the other side. This improves lower back flexibility.
Meet Our Team
Erika J.
PTA
Carissa V.
PTA
Michele B.
PTA
Nicki B.
Practice Manager
Wyatt W.
PT, DPT
Larry L.
PT, Co-Owner
Amy L.
MBA, LMT, Certified Pilates Instructor, Co-Owner
Stefan G.
PT, DPT, CILet’s Get You Better ASAP!
Contact us if you feel that your physical health or an old injury is holding you back from being active. Working with our physical therapists at H2Orthopedic can help you achieve improved balance and a healthy lifestyle.
