Get Relief for Your Sports Injury and Get Back in the Game!
April 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 Empower Physical Therapy 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 Empower Physical Therapy. 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 Empower Physical Therapy.
Take the first step in healing your ankle sprain and returning to the sport you love by calling today to schedule an appointment!
Physical Therapy Triumphs
Real 5-Star Reviews
“This place is a fantastic clinic and is staffed by great individuals. I was originally referred to another location for PT and at that location, the PT would give me an exercise, walk away and come back. That cycle was repeated throughout the appointment. At Empower you get 100% attention and care throughout the entire appointment. The PT is at your side to ensure your understanding of the exercise and correct your form if needed. They do a great job of tailoring any exercises, when you have an off day or something doesn’t feel right to ensure you don’t exacerbate your injury. They find alternatives to help assist with recovery and aid in your healing. I wish I could give a higher rating. Big shout out to Heather and Lindsey, thank you for everything.”
— William V.
“Everyone I met at Empower was friendly and welcoming. Lindsey was phenomenal and kind, but the times I was with other providers I was equally as impressed. I do hope they bring back their step down program with personal trainers though as this was a critical part to my recovery when insurance stopped covering PT. I was able to do individual trainings in a space I was already comfortable in. Highly recommend Empower PT.”
— Emily N.
“Going to my appointments are the best parts of my week. Their one on one PT to patient shows each patient’s recovery is their priority. With each appointment, I can see my progress and my pain levels are decreasing!”
— John S.
Have a physical therapy success story you want to share?
We would love to hear from you. And you may just be the inspiration someone needs to seek help.
Employee Spotlight:
Dusty Hibdon, PT, DPT
Dusty joined the Empower Physical Therapy team as a physical therapist, coming all the way from Glenwood Springs, Colorado. Growing up, Dusty enjoyed exploring the outdoors and participated in a variety of high school sports to include football, soccer, basketball, and track and field.
Dusty completed his undergraduate studies in Athletic Training in the University of Northern Colorado in 2015. After this, he spent 5 seasons with the Colorado Avalanche Hockey Club as an Assistant Athletic Trainer and Certified Strength and Conditioning Specialist (CSCS). Here he found a passion for helping athletes meet their potential, and found his calling to become a physical therapist.
Dusty graduated from Baylor University, where he completed his Doctorate of Physical Therapy degree. Throughout the program, he gained clinical experience and knowledge in one skilled nursing facility and two orthopedic and sports focused clinics in Arizona and Colorado. Dusty believes that the body is meant to be used and the injury and recovery cycle is an inescapable part of the human experience.
In his free time, Dusty enjoys hiking, running, camping, going to the gym, and spending time with and adventuring with his significant other, Madi, and their dog, Baylor. They moved to Alaska in February 2023 and are excited to learn more about the area, go on many outdoor adventures, explore the beauty within the state, and become a part of the Matsu-Valley community.
Why Empower Physical Therapy 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 Empower Physical Therapy today. Your future self will thank you!
Feel Better by Eating Better!
Stir-Fry Rice Bowl
Looking for a quick, healthy, and satisfying meal? This Stir-Fry Rice Bowl is packed with fresh vegetables, warm brown rice, and a perfectly poached egg for a deliciously balanced dish. This meal is both comforting and nutritious — perfect for a busy weeknight dinner!
Try it out and enjoy a wholesome, homemade meal.
In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.
Ingredients
- 1 tablespoon canola oil
- 2 medium carrots, julienned
- 1 medium zucchini, julienned
- 1/2 cup sliced baby portobello mushrooms
- 1 cup bean sprouts
- 1 cup fresh baby spinach
- 1 tablespoon water
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon chili garlic sauce
- 4 large eggs
- 3 cups hot cooked brown rice
- 1 teaspoon sesame oil
Exercise of the Month
Knee Extension AROM
Start by sitting up straight on the edge of a table with your legs hanging off. Slowly extend one knee all the way until your leg is straight without letting your back round. Then, allow your knee to bend back down. Repeat with your other leg. Perform 3 sets of 10 reps.
Meet Our Team
Andrew Nuesca
PT Technician
Briana Leatham
PT, DPT
Lindsey Wright
PT, DPT
Jacob Pollard
PT, DPT, Founder
Justin Handy
PT, DPT, Partner
Wes Mennear
PT, DPT, Partner
Rachel Stokes
PT, DPT, CLT
Heather Bitgood
PT, DPT
Morgan Borkovec
PT, DPT
Renae Plummer
Lead New Patient Coordinator & Benefits Specialist
Hayley Lincoln
Anchorage Office Manager
Sarah Swanson
Lead Wasilla Front Office Coordinator
Joanne Schultz
New Patient Coordinator & Benefits Specialist
Haley Soares
Director of Administration
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
