Stretch PT - December 2018

IN SNOW MUCH PAIN The Most Common Winter Sports Injuries and Their Treatments

The dropping temperature doesn’t mean you have to give up your athleticism. Winter athletes are just as aggressive and dedicated to their sports as their warmer-weather counterparts, but all that movement can still lead to injuries. So bundle up, and learn about some common winter sport injuries to watch out for below. Concussions With any sport, there’s a possibility for a concussion. Whether you tumble down the mountain, run into a fellow teammate, battle at the rink, or fall off the beam at the gym, every athlete in every season faces the risk of a concussion. Icy conditions alsomake the possibility of a concussion greater for people who are just walking or spectating, as well. Consider wearing a helmet, and follow all concussion protocols after sustaining one. Sprains, Strains, and Fractures Inmore physical winter sports, like gymnastics, ice skating, hockey, or basketball, athletes’joints, muscles, and bones are always at risk. With the swift motions each sport requires, an athlete’s legs can face the greatest risk, but a fall can injure the whole body, too. Skiers, snowshoers, and snowboarders also face risk of falling or injuring their ankles, as they rely on them for stability. Give your body proper rest, and listen to it when something feels wrong. Joints can become restricted without you knowing it.

Moving helps, but if a joint is not moving right, it will place you at risk for an injury. Stretch can help improve sport performance by improving joint restrictions and refiringmuscles affected by the joint. Tightness is a sign that a joint is restricted. Knee Injuries

Icy surfaces and snowy trails all make for a minefield of knee problems. Your knees are already in danger from the daily strains and pressures you put on them, but your favorite winter activities put them at greater risk. Reduce the chance of further damage or pain by embracing soft landings after jumping off ramps on the mountain and taking plenty of breaks after intense warmups. Proper stretching and recovery time will help, too. If you have knee pain, reach out to our specialist today. Our physical therapy regimen will get your body back in top physical shape this winter season. To learnmore about how Stretch Physical Therapy andTotal Wellness can help you get back to the hill, rink, or court after a winter sports injury, call 513-874-8800.


Roasted Delicata Squash With Almonds

This sweet and spicy squash dish is the perfect centerpiece for a vegan holiday feast. If you have a family member or loved one who avoids animal-based products, they’ll be very grateful for a dish made with them in mind.


Salt and freshly ground pepper, to taste

3 delicata squash (about 1 pound each), halved and seeded

1/4 cup roasted almonds, preferably Marcona, coarsely chopped

2 tablespoons extra-virgin olive oil

1 teaspoon agave nectar

1/4 teaspoon Aleppo pepper or smoked paprika

Chopped fresh chives, to garnish



Heat an oven to 350 F.

2. On a workspace, brush cut sides of squash with olive oil and season cavity with salt, pepper, and Aleppo or paprika. 3. Place squash cut-side down on a baking sheet and roast for 45 minutes. 4. Remove squash from oven, let cool for 5 minutes, and top with crushed almonds, chives, and a drizzle of oil and agave nectar. 5. Serve immediately. 513-874-8800 Inspired by The New York Times


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