DON’ T LET PAIN SIDELINE YOU
Before and After: Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Rebound PhysicalTherapycangetyouback toenjoyingyour activities pain-free. Prepare Your Body. It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it?The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occurfrom ill-prepared individualswho just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly.They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. Injuries increase as you age. If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and infacta little“drier.”Whenyourmuscle, tendonand ligamenttissueshaveenoughwater,theyaresupple and stretchy, allowing you to do a lot of activities. Keepyourselfhydratedandstretchoftentomaintain elasticity in your muscles.
• Do coordination training • Do endurance training
Call us today (Hillsdale 785-271-5533, South Clinic 785-266-5850) to learn more how our programs can help you return to feeling great!
5 HEALTH TIPS FOR THE NEW YEAR
Exercise Essentials Try this simple exercise to relieve pain.
1. Shop Well For Yourself. It is more important thenever tostockyourkitchen withhealthy foods.Havehealthysnacks handy.Themoreconvenient theyare, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts justasyouwouldanyotherappointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3.JustSayNo. Youprobablyaren’taware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an
officeparty thereand itall adds up.Just think twicebeforeyou take that foodand decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day.Onehandy trick is tobuya64ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
Stretches Back
www.simpleset.net
Sidelying Trunk Rotation While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
DON' T LET YOUR INJURY HOLD YOU BACK: CALL US TODAY!
Made with FlippingBook Publishing Software