FINISH STRONG! Excitement is building among basketball teams at all levels this time of year, as the regular season comes to a close and preparations for postseason tournaments and playoffs begin. Another thing also rises as spring draws near: injuries to players. The most common causes are ankle and knee problems, which account for the lion’s share of missed playing time at all levels of basketball. If you are a basketball player or are rooting for a family member on the court, here are a few strategies to prevent season-ending strains and sprains. Ankle Sprains
PREVENT SEASON-ENDING BASKETBALL INJURIES
(including single-leg squats), Nordic hamstring curls, and walking lunges can all strengthen
key muscles. Practicing a single-leg stance and balance-board drills can also improve stability. Return to Play If you do suffer a late-season knee or ankle injury, avoid rushing back into play. Wait until the joint is pain-free, both at rest and while moving. Give your ankle or knee joint time to regain a full or nearly full range of motion, with no swelling or instability. Strength in the injured joint should return to
Strengthening exercises such as calf raises, dorsiflexion (flexing your toes closer to your shin), and plantarflexion (flexing your toes farther from your shin) can help strengthen muscles and improve ankle stability. These exercises strengthen the ankle joint, muscles, and tendons in the lower leg, helping the ankle joint withstand heavy strain. Other exercises can stabilize the ankle, including balancing on one leg at a time, or walking on your heels or toes. Your physical therapist can also recommend footwear or taping to improve the functioning of your ankle joint. Knee Injuries An exercise program can also help guard your knees against late-season injuries. Strengthening the muscles surrounding the knee joint, including the quads, hamstrings, glutes, and calves, can help keep the bones properly aligned and prevent non-contact ACL and meniscus strains and tears. Squats
nearly 90%, and you should be able to jump, cut, and spring without symptoms. To stay healthy and active throughout the basketball season and beyond, contact us today for a consultation. We would be glad to develop a personalized exercise plan to keep you in the game!
Have a Laugh
Honey Mustard Pork Chops
Ingredients •
• • •
1/4 cup stone-ground mustard
4 thick, boneless pork chops
1/4 cup fresh honey
• • •
3 1/2 tsp garlic and herb seasoning, divided
Fresh chopped parsley for garnish
1 tsp sea salt
1 tbsp avocado oil
Directions 1.
Preheat oven to 350 F. 2. Pat pork chops dry before seasoning them with salt and 1 1/2 tsp of garlic and herb seasoning. 3. In a large, oven-safe skillet, heat avocado oil over medium heat. 4. Sear pork chops in hot oil for 1–3 minutes on each side. 5. In a medium mixing bowl, combine mustard, honey, and remaining garlic and herb seasoning while the pork cooks. 6. Remove pork chops from skillet. Add honey mustard mixture to the skillet and mix. 7. Place pork chops back in skillet and cover with sauce. 8. Place pan in oven and bake for 15–20 minutes, until pork reaches 145 F. 9. Set oven to broil for the final minute to allow the tops to caramelize and enjoy!
810-620-8042 3
Inspired by LoveFromTheOven.com
Made with FlippingBook Ebook Creator