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That Just Looks Wrong Form is everything! Injuries can occur when exercises are performed incorrectly. Be sure to take the time to practice having proper form, posture, and technique. Be sure to always exercise at a pace that works for you to avoid rushing and skipping out on form. Ignoring the Pain Pain does not always mean gain. Our bodies are wired to let us know when something just isn’t right via pain. It is paramount to understand and learn to recognize the difference between pain and muscle fatigue. Muscle fatigue is a transitory feeling of slight discomfort. It will linger for a while, and you will notice the pace at which you previously exercised will begin to drop. Pain is very specific and isolated to a certain area in your body. Pain lets you know that something is wrong, and it is a good idea to stop. Fashion vs. Performance Lastly, your choice of footwear is important and very commonly, many choose fashion over performance and can wind up not doing their body any good. Footwear that does not fit correctly or is worn down can elicit knee, foot, back, and hip pain. Also, shoes that do not provide proper support for running, weight lifting, or sports can be the cause of injury while exercising. You can always seek advice and assistance from a local footwear store! If you are ready to tackle your exercise regimen and could use some assistance getting up and moving, the professionals at Professional Physical Therapy are prepared to help! Call us today!
A Little Here, A Little There When it comes to exercising, consistency is key! The occasional or “weekend” workout tends to be less effective than frequent movement. Usually, when you get around to the occasional workout, you can attempt to cram a week’s worth of workouts into one, and this increases the risk for injury. Shorter workouts more frequently should be the goal. Poor Hydration and Eating Habits Water and nutrition are the main players when it comes to fueling your body properly. Poor nutrition and hydration can lead to injury and can leave you feeling more drained and run-down after exercising. It is important to remember to avoid processed foods and excess sugar and to concentrate on eating a balanced diet while drinking plenty of water.
Going Too Heavy Overtraining can be extremely dangerous and harsh on our bodies. This can be a result of not allowing enough rest between sets, returning to exercise too quickly, overtraining, or simply lifting weights outside of your comfort zone. Be sure to gradually increase weights as you go to avoid straining your muscles and joints.
Five Free Consults Available!
One-Pan Apple Cider Chicken
And ComeMeet Dr. Ross!
Inspired by WellPlated.com
Bring the taste of fall into your kitchen with this sizzling skillet meal.
We have a new physical therapist in the office and she fits right in! Dr. Juliana Ross grew up in New York City. She completed her undergraduate degree in Biology at Case Western Reserve University and got her Doctorate of Physical Therapy from Lebanon Valley College in 2021. Juliana found her passion for physical therapy late in her undergraduate career, when she switched from a trajectory of designing prosthetics as a biomedical engineer to finding a genuine love for the dynamic and creative process of helping people reach their goals through movement. Dr. Ross is most passionate about using the combination of manual techniques and individualized functional exercise to restore movement patterns and allow patients to return to the activities they enjoy. We are offering 5 free consultations with Dr. Ross to the first 5 to call to schedule! She is very excited to become a team with you! Don’t hesitate, call our office at 508-528-6100, today!
INGREDIENTS
• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided
• 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2- inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish
• 1/2 cup apple cider • 2 tsp Dijon mustard
DIRECTIONS
1. Sprinkle chicken with 1/2 tsp salt and 1/4 tsp pepper. Set aside. 2. In a small bowl, combine apple cider and mustard. Set aside. 3. In a large skillet over medium heat, warm 2 tsp olive oil. When shimmering, add chicken thighs top-side down. Cook for 4 minutes, then flip and cook for 4 more minutes. Transfer to a plate and cover with foil. Wipe the skillet clean. 4. Heat the remaining oil in the skillet, then add sliced apples, remaining salt and pepper, and rosemary. Cook for 5 minutes. 5. Return the chicken to the skillet and add apple cider-mustard mixture. Cook for 5 minutes, then serve sprinkled with rosemary!
www.proptinc.com • 508-528-6100 3
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