HOW TO AVOID OVERUSE INJURIES A Balanced and Safe Approach to Fitness
So, you’ve decided to tackle those New Year’s resolutions head-on, diving into the world of fitness with determination. But before you sprint from zero to hero, let’s talk about the potential downsides of going full throttle. It’s all about finding the right pace to avoid overuse injuries because we all want a smooth fitness journey, right? WHAT ARE OVERUSE INJURIES? Overuse injuries are like unexpected bumps on your fitness road trip. Imagine you’re cruising through your new workout routine, embracing high-intensity moves. Suddenly, strains, sprains, and stress fractures join the journey, threatening to throw a wrench into your fitness plans. Tendinitis can cause joints to swell and ache. Shin splints make your shins ache, turning your workout groove into a bit of a challenge. And stress fractures? They can happen if you don’t manage the intensity wisely. PREVENT AN INJURY. We get it — the enthusiasm is real, but let’s pump the brakes a bit. Transitioning from a primarily sedentary lifestyle to intense workouts demands a bit of finesse.
Start slowly with a gentle warm-up before a jog, for example. Gradually increase the intensity, giving your body time to adapt to the new routine. Rest days are your checkpoints for recovery — use them wisely! Think of them as a pause button to allow your muscles to recover and gear up for the next segment. And speaking of gearing up, pay attention to your form. Seek guidance from fitness pros or, better yet, a friendly physical therapist to ensure you’re moving the right way. USE PHYSICAL THERAPY WHILE YOU WORK OUT. Now, don’t worry if you’re already feeling the effects of overexertion. Physical therapy is your pitstop for recovery. Think of it as a tailored road map — your physical therapist will design exercises to target those sore spots and get you back on track. In the grand finale, remember this: Fitness is a journey, not a mad dash. Find your rhythm, embrace the journey, and let your fitness goals be a sustainable adventure, not a sprint. So, lace up those workout shoes, take a steady stride, and let’s navigate this fitness journey with balance and resilience!
Sudoku
Bell Pepper Sandwich
INGREDIENTS • 1 medium bell pepper, any color • 2–3 tbsp cream cheese • 1 tsp whole-grain mustard • 2 oz ham (or other deli meat), thinly sliced • 1 1/2 oz Swiss cheese, thinly sliced The new year is all about fresh beginnings. So, why not start the year with a quick, refreshing meal that is both flavorful and nutritious?
• 1/2 small cucumber, cut into 6–8 thin slices • 2 tbsp guacamole or a few slices of avocado • Dash of salt and pepper
DIRECTIONS 1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
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