Recover Faster From Hamstring Injuries YES, YOUR HOME EXERCISE PLAN MATTERS!
Sudden pain is never good news. A “pop” or sharp pain in the back upper thigh or buttocks usually indicates a hamstring injury. It’s among the most common types of lower-body injury, and while it’s not dangerous, the effects can last for weeks or even months. The hamstring muscle group sits in the back of the thigh and connects the leg to the pelvis. It contains three muscles primarily responsible for extending and bending our knees. When too much force causes any of the three muscles to tear, it results in pain, tenderness, and bruising. Hamstring injuries make walking, sitting, and bending the leg difficult. Most people associate hamstring injuries with sports. The quick movement and directional changes required in games like basketball or soccer create the perfect recipe for a pulled hamstring. But more routine activities can also cause a hamstring injury. They sometimes occur while doing nothing more than walking or standing up from a chair.
As with many sports injuries, pulling a hamstring is more likely to occur in people who are out of shape. Poor muscle strength and core stability make it easier to move incorrectly. The risk of hamstring injury increases with age and happens more frequently in people with prior leg injuries. While not entirely preventable, the best ways to avoid a pulled hamstring involve warming up before exercise and gradually starting any new physical activity. Less severe hamstring injuries usually heal independently, but improper rehabilitation puts a person at a higher risk of future injury, so it is wise to seek medical advice. A particularly bad hamstring injury may require surgery, but physical therapy is the best path forward for most patients. A physical therapist can help reduce the pain associated with hamstring injury through ice, heat, massage, or kinesiology taping. But even more crucially, they will prescribe therapeutic exercises to
improve healing. By stretching and strengthening the muscles correctly, you will be less likely to suffer the pain of a hamstring injury again. While waiting out a hamstring injury can be tempting, it’s not the best path forward for your health. If you believe you’ve pulled a hamstring, call Horizon Physical Therapy as soon as possible to schedule an appointment. Our physical therapists will perform a full assessment and help you return to pain-free living.
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JALAPEÑO POPPER MAC AND CHEESE Inspired by TheModernProper.com
Colder weather means mac and cheese! Try this spicy twist on a weeknight classic.
Ingredients
Directions 1.
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2 sticks butter, divided
Preheat oven to 375 F. 2. In a large saucepan, melt 1 stick butter over medium heat. Add flour and whisk until fully absorbed in butter. Whisk in milk slowly. 3. Once sauce thickens, stir in cream cheese and shredded cheese until melted, reserving 1 cup of each shredded cheese. Add seasonings, bacon, and jalapeños before removing from heat, then combine pasta and sauce. 4. In a small skillet, melt remaining butter and stir in panko. 5. In a greased baking dish or skillet, add macaroni and top with panko and remaining cheese. Bake for 30–40 minutes and serve warm.
1/3 cup flour 5 cups milk
8 oz cream cheese
3 cups shredded white cheddar cheese, divided 4 cups shredded pepper jack cheese, divided
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2 tsp salt
2 tsp garlic powder
1/2 tsp pepper
1 lb bacon, chopped and cooked 8 jalapeños, seeded and chopped
1 lb macaroni, cooked 1 cup panko breadcrumbs
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