OCTOBER TIPS OF THEMONTH
Check Yourself Before You Wreck Yourself... Many aches, pains and injuries can be attributed to inappropriate footwear. As wewalkandstand the forceof the impact is transferred first to our feet and then up our leg to the core. The foot needs to be in the correct position to properly and effectively absorb and transfer those forces without causing injury or fatigue.
Putting Charley Horses to Bed... Ever get jolted awake by a severe pain in your lower leg? You’re not alone; getting a so-called “charley horse” is a common complaint we hear in the clinic. Quite simply, a charley horse is sudden and severe muscle cramp in the calf or foot muscles.Onceyou’re joltedawake inpain, all you can think about is relief, so think
SHAM; stretch, heat, ambulate, massage. Gently flexing your foot so your toes point up will help stretch the calf, as will standing with slight pressure on your foot. Moist heat and gentle massage along the muscle fibers (an up and down motion between the ankle and knee) can also relieve symptoms and allow the muscle to relax. Once symptoms have begun to resolve slow walking helps stretch the muscle in a functional way and increases circulation to the affected area. Now that you’ve made it to sunrise...start thinking prevention! Commonly Charley Horse cramps occur due to dehydration, electrolyte imbalance, or repetitive muscle use. So if muscle cramps are keeping you awake...drink up! Our muscles need water to carry out chemical reactions essential to healthy function. An extra glass or two of water per day can do wonders for our body.Those chemical reactions that cause our muscles contract and relax also require a number of minerals to be carried out successfully, so add a balanced diet or electrolyte sports drink into your daily diet. The by-products of all those chemical reactions can accumulate in overworked muscles causing cramps as well. The best way to relax an overworked muscle and help clear out all that waste is light stretching. Before climbing into bed each night, doingsome lightstretchescanhelp increasebloodflowandeasediscomfort.Gently roll your ankles in clockwise and counterclockwise circles 20 times and “pump” your ankles up and down, pointing and flexing your foot, 20 times. Then lay back, hold behind your thigh and gently straighten and bend your knee 10 times. Now you’re ready to turn off the light and drift off to dreamland...sweet dreams! Parmesan-Crusted Z u cchini Fries Directions Prepare A Healthy Dish For The Next Tailgate!
Unsupportive footwear not only contributes to sprains, strains, and injuries of the foot and ankle; but can also cause your legs and feet to feel more fatigued and sore by the end of the day. As a PT I would love to see everyone in a quality, supportive, rubber soled walking sneaker all day, every day; however that’s not practical or realistic, and certainly not stylish. It’s important to consider multiple factors when selecting your footwear. The main factor is whether or not you have a healthy, uninjured foot. While an injury is healing you should always opt for the most supportive and quality shoe. Healthy feet are allowed more options which leads to the next factor to consider: activity level. If you’re going to be on your feet all day walking, standing, climbing stairs, or going over unstable & uneven surfaces then you’ll need a supportive, quality shoe. The final factor is the type of activity you will be participating in; no one expects you to wear sneakers to the beach or a wedding, but likewise you shouldn’t be walking the mall for hours in flip-flops or high heels. Shoes like flip-flops, sandals, high heels, and loafers should be reserved for short duration wear during occasions that leave you no other choice. Many professions require dressy footwear; if that is the case, consider commuting in sneakers and changing your shoes at your desk, limiting the height of your heels, and search for the most supportive version of your desired style of shoe.
9 Ingredients • 1/3 cup shredded Parmesan cheese • 1/3 cup panko (Japanese breadcrumbs) • 1/2 teaspoon garlic powder • 1/2 teaspoon dried basil • 1/8 teaspoon ground red pepper • 1 large egg, beaten • 3 small zucchini (1 1/4 pounds) • Cooking spray • 1/2 cup tomato-basil pasta sauce
Preheat oven to 450°. Combine Parmesan cheese, panko, garlic powder, basil and red pepper in a small shallow bowl. Place egg in a separate shallow bowl. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat. Place zuchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.
FARMINGDALE PHYSICAL THERAPY WEST 4277 Hempstead Turnpike Bethpage, NY 11714 • 516-731-3583
www.fptwest.com
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