HOW CAN I PREVENT THESE INJURIES?
While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.
What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Performance Therapy Institute today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
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HEALTHY RECIPE
JACKFRUIT PULLED PORK SANDWICHES INGREDIENTS • 1 tbsp canola oil, or high heat oil of choice • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 oz or 567 g) cans young green jackfruit in brine, drained & rinsed • 2 tbsp soy sauce • 1/2 tsp liquid smoke • 1/2 tsp smoked paprika
• Pinch cayenne pepper, or to taste • 1 1/2 cups vegan barbecue sauce • Salt & pepper, to taste For Serving • 6 sandwich rolls • Vegan coleslaw, or toppings of choice
DIRECTIONS Coat the bottom of a medium skillet with oil and place it over medium-high heat. Give the oil a minute to heat up, and then add the onion. Cook the onion for about 5 minutes, stirring occasionally, until it softens and begins to brown. Add the garlic and cook it for about 1 minute, until it becomes very fragrant. Add the jackfruit, soy sauce and liquid smoke. Cook everything for about 5 minutes, until most of the liquid cooks off. While the jackfruit cooks, use a spoon to being breaking up the large chunks. Sprinkle the jackfruit with the smoked paprika and cayenne pepper. Stir a few times and continue cooking the jackfruit with the spices for about 1 minute. Stir in the barbecue sauce. Bring the sauce to a simmer, lower the heat and allow it to cook for about 20 minutes, stirring occasionally. You can add a splash of water if the sauce becomes too thick while cooking. While the jackfruit simmers,take a couple of forks and pull the pieces apart to create a stringy texture. The jackfruit is finished cooking when it is tender and stringy, resembling pulled pork, and the sauce is thick. Stuff the pulled jackfruit into buns and top with toppings of choice. Serve.
Source: https://www.connoisseurusveg.com/jackfruit-pulled-pork/
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