DON’T LET PAIN SIDELINE YOU!
Don’t let pain sideline you! 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. 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. Yourmuscles,tendons, ligaments,andothertissuesneedtobewarmedupto workproperly.Theytakeenormousstrainduringrunningandsportsactivities. Therefore, if they are not in top condition, they are more prone to injury. 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 thoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infact a little “drier.” When your muscle, tendon, and ligament tissues have enough water, theyaresuppleandstretchy,allowingyou todoa lotofactivities.Keep yourself hydrated and stretch often to maintain elasticity in your muscles. 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
• Do coordination training • Do endurance training
Before and after: Knowingtherightexercisestoprepareforfitnessactivities iskey.Ourphysical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people mightnotknow isthatphysicaltherapistsputspecificexerciseplanstogether based on your needs to prevent injury. Call today to learn how our programs can help you feel great!
PIRIFORMIS STRETCH While lying on your back, hold your knee with your oppo- site hand and draw your knee up and over towards your opposite shoulder. Stretches Lower Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped • 8 flour tortillas • 1 cup low-fat cheddar cheese • 1 1⁄2 cups cooked chicken
• scallion, cut on the bias (garnish) • salsa (garnish) • nonfat sour cream (garnish)
DIRECTIONS In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into edges. Keep warm while frying the remaining quesadillas. Serve with salsa, scallions, and fat-free sour cream.
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