Don’t Let Pain Sideline You
Injuries increase as you age: If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after : Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Ascent PhysicalTherapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Preparing your body: It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individualswho just jump into theactivitywithoutfirst increasing theirstrength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.
• Do stretch often • Do strength training • Do coordination training • Do endurance training
Relieve Shoulder Pain In Minutes Try this simple exercise to keep you moving
Healthy Recipe: ChocoBerry Yogurt Bark
RELIEVES SHOULDER PAIN
www.simpleset.net
Ingredients • 3 c whole-milk plain Greek yogurt • ¼ c pure maple syrup or honey • 1 tsp vanilla extract
• 1½ c sliced strawberries • ¼ c mini chocolate chips
Directions Linea rimmedbakingsheetwithparchmentpaper.Stiryogurt,maplesyrup (or honey)andvanilla inamediumbowl.Spreadon thepreparedbakingsheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment forup to1month; letstandat room temperature for15minutesbeforeserving.
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Good stretch to relax your shoulders
For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at ascentptnw.com
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