Avenues PT. Dealing With Tendonitis

E X E R C I S E S F O R L E G PA I N R E L I E F

K NEE S QUEE ZE Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow for 5 seconds. Bend forward at the hips, reaching toward toes. Repeat 10 times.

SIT TO STAND Start by scooting close to the front of the chair. Next, lean forward at your trunk and reach forward with your arms and rise to standing without using your hands to push off from the chair or other object. Use your arms as a counter-balance by reaching forward when in sitting and lower them as you approach standing. Repeat 15 times.

Exercisescopyrightof

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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Seasonal Recipe: Chocolate Hazelnut Biscotti

1/2 cup sugar 1/2 cup brown sugar 1 egg 1 teaspoon vanilla extract 3/4 cup chopped toasted hazelnuts

Ingredients 1 1/3 cups all-purpose flour 1/2 teaspoon baking powder

1/2 teaspoon baking soda 1/4 teaspoon kosher salt 1/2 cup butter, softened 1/2 cup chocolate hazelnut spread (recommended: Nutella)

Instructions Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolatehazelnutspread,sugar,andbrownsugar.Usinganelectricmixer,cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure,spoonout thecookiedoughontoacookiesheet,spacing themoundsabout 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.

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