Don't Let Pain KeepYou on the SIDELINES
that physical therapists put specific exercise plans together based on your needs to prevent injury. If youdostart toexperiencepainwithactivities,Nova Rehabilitation can get you back to enjoying your activities pain-free. Preparing Your Body… It is important to do sports activities, fitness and a hostofotherphysicalactivities tokeepyouhealthy 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 Call 703-723-4088 today to learn more how our programs can help you feel great!
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. 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.
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 tissuesbecome lesselasticand infacta 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 injuriesandreturning thempain-freeto theactivities they enjoy. What some people might not know is
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Healthy Recipe: Turkey Pumpkin Chili
Exercise Essentials Try this simple exercise for strength and stability.
• 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey
Build Strength & Stability
www.simpleset.net
• 1 large onion • 2 cloves garlic
SINGLE LEG & ARM DEADLIFT Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip and move your non-stance leg up and behind you. Your stance knee will bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this position, rise up from the hips. Repeat exercise 6-8 times.
• 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves
INGREDIENTS • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder
INSTRUCTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired. Courtesyof:goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili-recipe-wdy0115
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