HOW CAN I PREVENT INJURIES?
While it is always awise decision to consult with a physical therapist, there are some tips you can implement into your personal life in order to decrease your risk of sustaining an injury. These include: 1. Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretchinghelps to bringwater into the tissues. This increasesmuscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. 2. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequatewater and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure youdrink the recommended 8 glasses of water a day, and always keep a water bottle with youwhen you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. 3. Staying within your abilities. It is important to train and practice
for any physical activity you’d like to try. Start small in thebeginningand build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin withahalfmile and slowly buildup. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. Aphysical therapist canhelp you understand the limits of your body and can create an exercise plan for you to reach your physical goals. 4. Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They canmake all the difference when it comes to preventing injuries. If you are suffering from aches and pains, have sustained an injury, or want to learn more about injury prevention, contact us today. One of our dedicated physical therapists would be happy to discuss our different programs.
SPECIAL NOTE FROM THE PRESIDENT OF THE APTA (American Physical Therapy Association) THAT WE AT PTIS ADHERE TO: “Our positions — established by our members — are clear. As PTs and PTAs, we respect the inherent dignity and rights of all individuals. We are against discrimination. We are for addressing health disparities. What’s left to us — to all of us in our community — is to live those values through action. That means finding ways to address social determinants of health, which include discrimination. That means making strategic investments tosupport diversity, equity, and inclusion.”
Keep Moving with Exercise Videos from Your Favorite Physical Therapists! Visit our website at: denverptis.com/video-exercises
EXERCISE OF THE MONTH USE THIS EXERCISE TO STRENGTHEN YOUR KNEES
PHIT IN THE KITCHEN FETA & HERB CRUSTED SALMON
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Straight Leg Raise While lying or sitting, raise up your leg with a straight knee, keeping your toes pointed outward. Hold for 3 seconds, eturn to starting position, and repeat 5 times.
• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon
INGREDIENTS • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley
• 1/8 teaspoon salt • Pinch of pepper
DIRECTIONS Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve.
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Always consult your therapist or physician before starting exercises you are unsure of.
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