Fitness Resolutions With Caution
The Key to Avoiding Overuse Injuries in Your Fitness Routine
As the new year continues, many people plan to adopt a healthier lifestyle, often including a commitment to regular exercise. While we always support those looking to be more active, it’s crucial for those who have been relatively inactive to approach their fitness goals cautiously. Attempting intense exercises without proper preparation can lead to overuse injuries, undermining your health goals. People who are typically inactive may not be accustomed to the physical demands of intense workouts. Overuse injuries occur when there is an imbalance between the intensity of the exercise and the body’s ability to recover. These injuries are often a result of repetitive stress on specific muscles, joints, or tissues without adequate rest and recovery periods. Common Overuse Injuries 1. Shin Splints: This painful condition
activities. Beginners who suddenly engage in high-impact exercises may experience shin splints due to the increased stress on the lower leg. 2. Achilles Tendinitis: Overuse of the Achilles tendon, which attaches the calf muscles to the heel bone, can
intensity and duration. This allows the body to adapt and build strength without overloading vulnerable areas. Adequate warm-up and cool-down routines are also essential. Dynamic stretching before exercise helps prepare the muscles, while static stretching after a workout promotes flexibility and aids in recovery. Additionally, as you embark on your fitness journey, incorporate rest days into your routine to allow your body to recover. Overtraining without sufficient rest can contribute to overuse injuries. Our team can help you prepare for your 2024 fitness goals with our movement analysis. This analysis can identify potential issues in your movement patterns and help us tailor exercise programs to your specific needs. If you want to stay on track with your fitness resolutions without an injury, call our team at (949) 709-8770 .
lead to tendinitis. This condition involves tendon inflammation and can cause severe pain and discomfort during movement.
3. Plantar Fasciitis: This overuse injury is common for beginners and professionals. When the plantar fascia, a thick fibrous tissue in the foot, becomes inflamed, it can cause intense pain. How to Prevent Overuse Injuries To prevent overuse injuries and ensure a safe transition into a more active lifestyle, beginners should start with low-impact exercises and gradually increase the This dish will have your guests going down on one knee to marry you … or this delicious chicken. Remember, the quickest way to someone’s heart is through their stomach! MARRY ME CHICKEN Inspired by HealthyLittlePeach.com
affects the shinbone and is often associated with running or jumping
HAVE A LAUGH
Directions
1. Season chicken with salt and pepper. In a skillet over high heat, add olive oil and allow it to heat up. Then add chicken. 2. Let cook for 6 minutes or until golden brown. Repeat on the other side. Remove cooked chicken to a plate and set aside. 3. Reduce heat to medium and add minced garlic, broth, and heavy cream to the skillet. Stir sauce for 1 minute. 4. Add sun-dried tomatoes, oregano, and red pepper flakes to the mixture. 5. Bring sauce to a simmer, then reduce heat to medium-low. Add chicken back to the skillet, coating each side. Cook until chicken reaches 165 F.
Ingredients
• • • • • • • • •
3 boneless chicken breasts
1 tsp salt and pepper
1 tbsp olive oil
3 cloves garlic, minced 1 cup chicken broth 1/2 cup heavy cream
3/4 cup sun-dried tomatoes
1 tsp dried oregano
1/2 tsp red pepper flakes
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