HOW CAN I PREVENT THESE INJURIES?
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2 3 While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: 7 8 1 • Stretching. This is one of themost important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them frombecoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. 6 5 4 2 8 8 4 3 4 9 1 http://1sudoku.com n° 35089 - Level Hard 1 3 5 5 9 4 8 • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you 2 9 6
6 push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. 8 5 9 • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. 4 2 8 7 9 4 3 7 9 2 1 n° 37953 - Level Hard http://1sudoku.com 5 9 What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact WAPT today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free! 7 6 3 9
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8 SUDOKU PUZZLE 4
6 Pain Relief In Minutes Try this exercise to relieve lower back pain. 4
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http://1sudoku.com The goal of Sudoku is to fill in the numbers 1-9 exactly once in every row, column, and 3 x 3 region. n° 319375 - Level Hard
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n° 327735 - Level Hard
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1 4 5 8 4 FORWARD BEND| LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed. 3 2 5
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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n° 318674 - Level Hard
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n° 35225 - Level Hard
Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today! Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 35089 n° 37953 n° 327735 n° 319375 n° 318674 n° 35225
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