Staying Strong: Before &After Injury
Following a sports injury, the risk of hurting yourself a second time increases. After an injury like a ligament tear, you will need to take extra steps to ensure that you don’t put yourself right back on the sidelines with a secondary injury. Working with a physical therapist following a major injury will help you recover faster, which includes building strength, and learning the right strategies to prepare for physical activity to keep your risk of re-injury to a minimum. Not all injuries are obvious. Sometimes, the pain will develop gradually as a result of overuse. Whether the injury is sudden or takes time in making itself obvious, the smart thing to do is to reach out to a physical therapist who can help deal with your pain in a safe and effective manner.
Learning proper stretching techniques, knowing how to build your endurance and flexibility, and using smart recovery practices like thermotherapy and hydrotherapy can actually reduce your risk of experiencing a sports injury — especially an overuse injury. Your risk of injury increases as you get older, and with age will also come longer recovery periods and greater risk of injury complications. As you age, it is important to take into consideration additional strategies for preparing your body for physical activity before jumping into a workout. This will include a combination of stretching, massage, and strength building. Keeping yourself hydrated during this process is also very important.
Healthy Recipe: Salmon Burgers
Ingredients • 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp freshly ground black pepper • 1 pound salmon fillet
• 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
Directions Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
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