HOWTO STAY IN THE GAME 3 TIPS FOR PREVENTING MUSCLE STRAINS
It could happen at home, at practice, out on the trails, or at the big game — a sharp pain shooting beyond the dull sensitivity of regular soreness that lets any athlete know something is definitely not right. If you’ve ever strained a muscle, you might have wondered if you could have done anything to prevent it. If you’re an athlete or a very active person, you can prevent muscle strains in the future by following these three tips.
most of your performance during practice or during the game, research which muscle groups you need to target. That way, you won’t catch those muscle groups off guard when you need them the most.
GRADUALLY INCREASE THE INTENSITY
At one time or another, all of us have been tempted to push ourselves too hard too soon. While we should push ourselves in the ways we stay physically active, overworking our muscles is a great way to strain them. Stick to a verified training regimen, if you have one, or work out with people who know how much you should be progressing. That way you can get the workout you need without undue strain on your muscles. Some of these tips might seem like common sense, but they’re ignored more often than you might think. With proper warmups, stretching programs, and gradual increases in intensity, you can keep yourself active and stay out of physical therapy.
WARM UP PROPERLY
Sometimes all we want is to get out on our run or to just get started with our drills, but one of the best ways to prevent muscle strains is to properly warm up our bodies. Before working out, it’s best to do some dynamic stretches that take you through range- of-motion rather than static stretches, in order to achieve the best results during your workout.
FOLLOW A SPECIFIC PROGRAM
Depending on how you stay active, or what leagues or teams you’re a part of, there are probably key stretches and exercises for the muscle groups you’ll use the most. If you want to make the
TAKE A BREAK
PESTO CHICKEN WITH BLISTERED TOMATOES
Inspired by CookingLight.com
2 1/2 tbsp olive oil, divided
• • • • •
1 tbsp unsalted butter, melted 6 tbsp spinach pesto 2 cups cherry tomatoes 1 garlic clove, thinly sliced 1 tsp red wine vinegar
4 boneless and skinless chicken breasts, pounded to a 1-inch thickness
• • •
Salt and pepper to taste 1/4 cup whole-wheat panko 2 tbsp Parmesan cheese
1. In a large ovenproof skillet over medium-high heat, add 1 tbsp olive oil. 2. Season chicken with salt and pepper, and add it to pan. Cook chicken for 5 minutes on each side, then remove pan from heat. 3. In a bowl, combine panko, Parmesan cheese, and butter. 4. Spread pesto over chicken and top with panko mixture. 5. Broil chicken for 2 minutes on high heat until browned. 6. In a skillet, heat remaining oil over medium-high heat. 7. Add tomatoes and cook for 6 minutes. 8. Add garlic and cook for 30 seconds, stirring constantly. 9. Season tomato mixture with salt and pepper, and add red wine vinegar. 10. Serve tomatoes with broiled chicken.
Made with FlippingBook Publishing Software