HOW CAN I PREVENT THESE INJURIES?
While it isalwaysawisedecisiontoconsultwithaphysicaltherapist, 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 FYZICAL 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!
WHAT IS FYZICAL® FIRST?
1. Go to our website: www.fyzical.com/camas 2. Select the button at the top – REQUEST APPOINTMENT 3. Fill out and submit the form online 4. Within 24 hours (Monday-Friday), one of our PhysicalTherapists will review your form and contact you directly Call our office to schedule a phone call or face-to-face consultation with one of our Doctors of Physical Therapy.
Don’t delay relief by waiting on an appointment with your physician to get a script for physical therapy. Let’s go straight to the source of your symptoms for lasting relief.
It’s time to call FYZICAL® if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
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HEALTHY RECIPE BROCCOLI-CHEDDAR QUICHE
INGREDIENTS •1 (9 in) frozen whole-wheat piecrust shell •1 (8 oz) package broccoli florets •1½ tsp olive oil •1 cup chopped sweet onion
•4 large eggs •½ cup evaporated milk •3 oz sharp Cheddar cheese, shredded •¾ tsp kosher salt •¼ tsp black pepper
DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skilletovermedium-high;addonionandcookuntil lightgolden,8 to10minutes.Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving.
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Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/
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