Winter Fun Without the Pain
Protect Yourself From Common Winter Injuries
gear, you’re more susceptible to back and neck injuries, sprains, and broken bones.
Whether you’re snowboarding down a mountain or sledding down a hill at full speed, the last thing you want is an injury that can ruin your winter adventures. We often see patients this time of year who have experienced an injury due to winter sports and activities. Fortunately, it is entirely preventable with just a few simple steps. Always warm up. When your muscles and ligaments are cold due to inactivity, they’re more vulnerable. That’s why going straight into snowboarding or ice skating without warming up can lead to strains and other injuries. Ease your body into the activity by doing some quick stretches and light exercises to better prevent potential pain and discomfort. Wear protective gear. Helmets, knee pads, elbow pads, goggles, and proper footwear can protect you from a severe injury in the case of an accident or even just a nasty fall. Without protective
Learn how to fall. An excellent way to prevent a possible injury is knowing the proper way to fall since it’s inevitable you will at some point. When you fall incorrectly, you often use your arms and hands to brace yourself, but this can damage your shoulders, wrists, and elbows. A lesson by a trained instructor can help you better understand the correct way to fall, no matter what winter sport you enjoy. Remember to bring a friend. Never hit the slopes alone! If you were to experience an accident or severe injury, you need a partner there who can help you find medical attention. Always keep your phone on hand and fully charged in case you need to contact emergency services. Watch out for weather warnings . Depending on where you spend your winter, the weather can change quicker than you SKILLET CHICKEN POT PIE Inspired by TheModernProper.com
think. A sudden snowstorm or freezing temperature can make it too dangerous to be outside. Always check the day’s forecast and keep your phone nearby in case of severe weather alerts. If you or someone you know has begun to feel pain or ongoing discomfort after participating in winter activities, call our team at 949.709.8770. Hopefully, these safety measures can help you prevent an injury this season, but if you do experience an injury, we’re here to help you heal.
HAVE A LAUGH
Ingredients
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1/2 cup butter
Directions
1 cup chopped onion 1 cup sliced celery 2 cups sliced carrots
1. Heat oven to 425 F. 2. In 12-inch cast-iron skillet over medium heat, melt butter, then add onion, celery, and carrots. Sauté for 5 minutes. 3. Add flour, salt, pepper, celery seed, and garlic powder to pan and stir. Sauté for 2 minutes. Slowly incorporate milk. 4. Add stock and bring to a simmer, whisking until mixture thickens. Add peas and chicken. 5. Roll out pastry sheet into 16-inch square on floured surface. Cut into 3-inch squares and place overlapping onto chicken mixture. 6. In a small bowl, whisk egg with 1 tbsp water. Brush egg over pastry and place in oven for 25 minutes or until golden and bubbling.
1/2 cup flour
1 tsp salt
1/2 tsp pepper
1/2 tsp celery seed 1 tsp garlic powder
1 cup milk
2 cups chicken stock
2 cups peas
4 cups cooked chicken 1 package frozen puff pastry, thawed
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1 egg
Focus Physical Therapy • Call 949.709.8770 • 3
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