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THE PENROSE POST
APRIL 2025
PENROSEPT.COM | 360-456-1444
Don’t Let an Injury Bench You This Spring How to Prevent Pickleball Injuries Before They Happen
Pickleball has exploded in popularity over the past few years, and with April recently becoming National Pickleball Month, there’s no better time to talk about it. Pickleball is fast, fun, social, and easy to learn, and whether you’re a lifelong athlete or just looking for a way to stay active, this sport is perfect for all ages and skill levels. But here’s the catch: The more people pick up a paddle, the more injuries we see on the courts. In fact, pickleball-related injuries have skyrocketed by 200% over the last 20 years. The majority of those injuries — 92% — are due to falls, and women over 65 are the most at risk. If you want to stay in the game and avoid sitting out with an injury, you need to prepare your body properly. A lot of players assume that because pickleball is less intense than tennis, they can just jump on the court and start playing. But here’s the truth: Quick lateral movements, sudden lunges, and rapid changes in direction put a lot of strain on muscles and joints. Without preparation, you risk pulled muscles, sore knees, or even a fall. The good news? Preventing injuries doesn’t have to be complicated. You can take two simple steps to protect yourself and keep playing all season long. The first — and most important — thing you can do is warm up properly. A proper warm-up gets blood flowing to your muscles and lubricates your joints so they can handle all those quick pickleball movements. Start with dynamic stretching like arm circles, lunges, and gentle torso twists before stepping on the court. If professional athletes spend hours preparing their bodies for a game, why should we expect to go from sitting on the couch to sprinting across the court with no warm-up? The second key to injury prevention is improving your mobility and flexibility. If you struggle to squat, lunge, or reach comfortably, your body will compensate in ways that increase your risk of injury. Tight hips? You put extra strain on your lower back and knees. Stiff shoulders? You’re more likely to develop tendinitis. The best way
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to combat this is by making mobility training a regular part of your routine, not just something you do for two minutes before a game. Practicing flexibility exercises a few times a week will make a world of difference in how you move on the court and how well your body recovers after playing. Not sure where to start? That’s where we come in! Our clinic offers a full-body fitness assessment to evaluate your mobility, strength, and flexibility. Think of it as a check-up for your movement patterns — just like you go to the doctor for an annual physical, this assessment helps catch minor issues before they become major injuries. Based on the results, we can create a customized training program to help you move better, feel stronger, and play pain-free. This is also perfect for anyone wanting to be more active, be it gardening, traveling, or pickleball. If you’re serious about staying injury-free and keeping your game strong, I’ve put together a free report on the top three most common pickleball injuries and how to avoid them. Scan the QR code to grab your copy! And, if you’re ready for a personalized movement plan, reach out to schedule your full-body fitness assessment so you can have your best pickleball season yet.
Other Wellness Services Include: Massage Therapy, Personal Training, Eating for Joint Health, and Inflammation Coaching
GET YOUR FREE PICKLEBALL REPORT!
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ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
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The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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360-456-1444 | PenrosePT.com 1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
INSIDE THIS ISSUE
1.
Think Pickleball Is a Low-Risk Sport? Think Again!
2.
How Much Do You Know About Diet Soda?
Your Guide to Conquer Anxiety
3.
Make Exercise Fun and Effective
Keto Lemon Garlic Butter Chicken
4.
Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
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