PREVENT OVERUSE INJURIES
the past, you know how debilitating they can be. Thankfully, you can do a few things to prevent overuse injuries from ever happening. DON’T RUSH One of the biggest mistakes people make when returning to an exercise routine is going too hard too quickly. You need to ease into your workouts. Starting with max weights or running multiple miles when WITH THESE 3 TIPS
ADD VARIETY You might think you need to do the same daily exercises to see progress, but this will lead to injuries. If you run for cardio, try doing a different cardio exercise, like swimming a few times per week. When we do the same exercises daily, our form can suffer, leading to injury. Switch up your exercises and introduce complementary activities to get a better workout with less risk of injury. LEAVE TIME FOR REST AND RECOVERY You might think you have to go to the gym every day to see improvement in your health or physical form, but going too often can be counterproductive. Our bodies need time to recover after intense workouts. If they don’t have enough recovery time, they will start to break down, and injuries will occur. Taking a day off is okay, especially if you feel sick or something feels unusually sore.
As we enter a new year, many people will return to the gym after an extended absence to get in shape or lose weight. Some will make the mistake of going too hard when they first start exercising again, which can quickly lead to overuse injuries. Overuse injuries are incredibly common, and those who experience them are often unaware they’ve
developed an injury until it gets much worse. By that point, they’re dealing
with extreme pain, and their workout routine has to take a backseat to recovery.
your body is not ready is a recipe for disaster. Experts recommend increasing your workout intensity by 10% each week. This will lessen your risk of overuse injuries.
Common overuse injuries include
bursitis, tendinitis, and stress fractures. If you’ve experienced any of these injuries in
TAKE A BREAK
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
Inspired by TasteOfHome.com
This recipe is healthy, affordable, and quick to make on busy nights when you need dinner in a pinch!
INGREDIENTS • 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced-sodium seafood seasoning • 1/4 tsp pepper • 1 garlic clove, sliced
• Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes, cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
DIRECTIONS 1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium- low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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