Campus Commons PT - March 2022


When you first start working out or try out a new program or routine, you may experience some pain and swelling. While it can be expected, it’s still rather uncomfortable and can even become debilitating. You don’t want aches and pains to discourage you from working out, so you need to make sure you’re taking the proper precautions to prevent pain or swelling after a workout. If this issue plagues you or has been a problem in the past, give these tips a try. USE PROPER FOOTWEAR It might not seem like a big deal, but proper footwear can be the difference between a successful workout and an injury. If you’re running, jogging, or doing another type of cardio exercise, your shoes need to agree with your feet. Wear shoes designed for running or whatever exercise you are participating in. If your current shoes are old and worn down, invest in a new pair. START SLOWLY One of the biggest mistakes people make when starting a new workout routine is diving in headfirst. To put it simply, you can’t jump from the couch to the gym without prepping your body. Try to start your exercise routine by doing it 2–3 times per week, then increase the frequency when you’re ready. If you exercise too intensely in the beginning, you may be at risk of burnout

and might abandon your routine altogether. Ease into it to avoid burnout and injury. RECOVERY AND DIET Make sure you take some time to recover after your workout. In the beginning, you may need to take some days off to give your body time to rest and recover. This will prevent pain or swelling from getting worse and allow your muscles ample time to bounce back. Also, does your diet align with the new demands on your body? You will need calories to recover, so make sure you eat after a workout. Try not to change too much with your diet at first; undereating and drastic changes can hinder your exercise efforts.


Simple Bok Choy Chicken Soup

Inspired by

Is the chill of winter lingering? A hot bowl of this Asian-inspired soup will warm you right up! Our recipe makes 4–5 servings.


3 cups chicken broth

1 garlic clove, chopped

1 tsp red pepper flakes

10 leaves bok choy, thinly sliced

2 tsp soy sauce

2 cups shredded rotisserie chicken

2 tsp sesame oil

DIRECTIONS 1. In a medium saucepan, bring chicken broth to a boil. 2. Stir in red pepper flakes, soy sauce, sesame oil, and garlic. 3. Add bok choy leaves and rotisserie chicken. Simmer for 10 minutes or until the bok choy is dark green and tender. 4. Enjoy with slices of your favorite whole-wheat bread!

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