North County Water & Sports Therapy Center - August 2020



Contrary to what some might believe, the main reason people quit running for exercise is not because of laziness or lack of motivation — it’s injury. If you’ve sustained an injury while running and have been forced to switch up your workout routine because of it, you might be tempted to throw in the towel and move on to another exercise. But you can bounce back from injury! Contact your physical therapist and read these tips for improving your recovery time and getting back on track. DON’T RUN BEFORE YOUR THERAPIST SAYS YOU CAN. It’s understandable to want to amend your therapist’s recommended running regimen if you have extra time at home, but it’s better to stick with their recommendations. If you know the change in your running routine will be challenging, then ask your therapist what exercises you can do in your restless moments. For example, strength-based exercises may be beneficial to help you improve your impact resistance. If you try running sooner than you’re supposed to, then you’re risking even more damage. Follow your therapist’s instructions closely and don’t be afraid to ask questions. PAY ATTENTION TO YOUR TRAINING PROGRESS. |As a recovering runner, you may not feel significant differences in your pain levels at first. That isn’t uncommon, so you’re likely doing fine as long

as your pain doesn’t increase. Often, an injured runner will make notable improvements to their overall performance before they begin to feel their pain ease off. That’s why it’s important to stay aware of your training and keep up with the recommended exercises. The beginning might be painful at times, but it’s all part of your journey to recovery. KEEP A JOURNAL. There’s no better way to track your recovery than keeping a journal. Use it to track how you feel each day and what your experiences are as you recover from your injury. Try to record the exercises you’ve done and note any places you’re feeling pain, but otherwise, jot down as little or as much as you want. We hope these tips help you! There’s no magic spell for recovery, but with a little effort and the right mindset, you’ll be able to put your running shoes back on and take a lap around the track in no time.



Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!


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8 oz penne or fusilli pasta

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3/4 cup crumbled feta cheese

2 tbsp olive oil

2 large fresh peaches, diced or sliced 1/2 medium red onion, thinly sliced 1 pint heirloom cherry tomatoes, halved

1/4 tsp red pepper flakes

1/2 tsp sea salt Pepper, to taste 2 tbsp lemon juice

1 cup corn

6 cups arugula, packed


1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste. 3 (858) 675-1133 Inspired by

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