Fitness Lab. New Year Injury Prevention

9 COND I T I ONS THAT ST I F L E YOUR STR I DE Problemswithrunningarenotadirectconsequenceofgettingolder.Rather, theyare theeffects of other conditions that become more common and severe with age. Common risk factors for severe problems with running include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer. Common conditions that contribute to running problems include some of the following: 1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease 8. Vision or balance problems 9. Fear of falling If you’re experiencing any of these conditions and need help to get back on track, call The Fitness Lab at 303.800.2829 today!

ARE YOU WEARING THE RIGHT RUNNING SHOES?

EXERC I SE ESSENT I AL S

R E L I E V E L O W B A C K P A I N !

KEEP THIS IN MIND WHEN CHOOSING YOUR NEW KICKS:

Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky or not just right they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: light weight, cushioned, and balanced. Keep Your Feet Level. If you feel your arches “tipping in”or “pushedout”, then thesupport is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped in feeling. The proper pair will feel balanced and level. Wear Shoes True to Size. Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.

PRONE ON ELBOWS While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Repeat 5 times.

SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.

IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.

www.simpleset.net

H I GH F I BER REC I PE

R OA ST E D B RU S S E L S P R OU T S

INGREDIENTS • 3/4 lb Brussels sprouts (trimmed/halved) • 2 carrots (peeled/sliced into 1/2” pieces) • 2 tbsp extra-virgin olive oil • 1 tbsp balsamic vinegar • 1 tsp chopped rosemary leaves

• 1 tsp chopped thyme leaves • Kosher salt • Freshly ground black pepper • 1/2 cup toasted pecans • 1/2 cup dried cranberries

DIRECTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect for your Thanksgiving vegetable side dish. Source: delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe

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