HOW CAN I BETTER PREVENT INJURIES?
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 Farmingdale Physical Therapy West 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!
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 EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE FOR NECK STRENGTHENING
HEALTHY REC I PE ONE POT CA J UN CH I CK EN PA S TA
• 2 cloves garlic, chopped • 12 ounces smooth penne • 4 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • 6 ounces cream cheese, cubed, at room temperature • Kosher salt • 4 scallions, sliced, for serving
• 2 tablespoons olive oil • 1 pound boneless, skinless chicken thighs (4)
• 2 1/2 teaspoons Cajun seasoning • 2 medium green bell peppers, stemmed, seeded and cut into 1/4-inch strips • 1 small yellow onion
Exercises copyright of
Heat the oil in large wide pot over medium-high heat. Add the chicken and Cajun seasoning and cook, stirring occasionally, until the chicken just starts to change color and the spices are toasted, about 2 minutes. Add the peppers and onions and cook until they just begin to release some of their juices, 3 to 4 minutes. Stir in the garlic and cook until softened, 1 minute. Add the pasta, chicken broth and tomatoes and bring to a boil over medium-high heat. When it boils, continue to cook, stirring occasionally, until the pasta is al dente and the sauce is thickened and reduced by about half, about 15 minutes. Remove from the heat and add the cream cheese and 1 1/2 teaspoons kosher salt. Stir until the cream cheese is combined and melted. Don’t worry if the sauce looks runny, it will thicken as it sits. Top with sliced scallions.
SCAPU L AR R E T RACT I ON Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Hold for 3 seconds, repeat 5 times.
FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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