DON’ T LET PAIN PUT YOU ON THE SIDELINES!
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 individuals who just jump into the activity without first increasing their strength, 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. 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, Pro-Active Physical Therapy can get you back to enjoying your activities pain-free.
www.proactivephysicaltherapy.health
Exercise Essentials Try this movement if you are experiencing hip pain.
ENCHILADA CASSEROLE
INGREDIENTS • 1 cup mushroom soup • 1 can of chicken soup • 1 small can of green chiles • 1 can enchilada sauce • 1 medium onion • 1 cup milk • 12 tortillas • 12 oz shredded cheese • 1 Lb ground beef
Relieves Hip Pain
www.simpleset.net
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.
INSTRUCTIONS Brown meat and onion, add soups, chiles, sauce and milk. Simmer until thickened. In a large casserole dish layer 6 tortillas, cheese, and meat mixture twice. Cover with foil and bake at 350 degrees for 1 hour. Uncover for the last 15 minutes.
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