Don’t Let Pain Sideline You
1. Enjoy The Snow As A Family. What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling inyournice,warmhouse, takesome time to bundle up and enjoy the snow.Buildasnowman,gosledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend.
some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Hill Pro•Motion Physical Therapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training
Injuries increase as you age… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What
• Do coordination training • Do endurance training
FUN ACTIVITIES TO DO IN THE SNOW
Relieve Pain In Minutes Try this movement if you are experiencing neck pain.
awesome resources like the ice arenas. Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources. 3. Craft It Up. Keep the family activities free and fun with some at-home and do-it- yourself style craft projects that can be catered to family members of all ages. From making paper snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have. Kenner,Kari. “Top10WinterBreakActivities forFamilies:Fun Ways toKeepKidsBusy untilSchoolStarts.”DailyHerald, 26 Feb. 2014,www.heraldextra.com/momclick/activities/ top-winter-break-activities-for-families-fun-ways-to-keep/ article_b79c4fdc-7246-11e3-8a04-0019bb2963f4.html.
Strengthen Hips & Glutes RESISTED LATERAL STEPPING Wrap a resistance band just above both ankles. Stand with both legs hip-width apart so that there is tension on the band. Keeping your chest upright, back straight, and knees slightly bent, take a large step with one foot away from the opposite foot. Follow through by stepping in the same direction with the second foot, back into the original stance. Repeat this same maneuver into the opposite direction. Keep moving back and forth to the right and left in this manner until you have repeated the exercise at least 10 times.
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treats as a family. 2. Go Ice Skating.
One great thing about living in Saskatoon is the accessibility of
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
WE CAN HELP PREVENT YOUR SPORTS INJURY: CALL 816-607-7180
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