HOW CAN I PREVENT THESE INJURIES?
While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. Using the proper equipment. When engaging in any type of physical
activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. WHAT SHOULD I DO NOW? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact St. Luke’s & East Tennessee Rehab Center today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
VIRTUAL APPOINTMENTS AVAILABLE! Telehealth is the use of
VI TAMIN BURST SMOOTHI E
telecommunications technology to provide real-time physical therapy to those patients that can’t come into our clinic. Please call us today at 423-586-6866 if you are interested in scheduling a telehealth appointment. As we are considered essential healthcare infrastructure workers, we will also continue to offer 1-on-1 appointments in our clinic with a Physical Therapist. Our goal is to keep all our patients safe, healthy and pain-free!
INGREDIENTS • 1 cup fresh orange juice
• 1/2 cup pineapple • 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter
• 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango
INSTRUCTIONS Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection-fighting ability of your immune system.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM
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