Don’t Walk It Off! Why You Shouldn’t Ignore Ankle Injuries
When you first sustain an ankle injury, you may not think too much of it. You may initially experience some swelling and minor discomfort, but you can still walk. So, you continue doing exercises and work. But while the pain may decrease, it never really goes away.
on the joint. In addition, ignoring an ankle injury can prolong recovery, produce chronic inflammation, affect how you walk, create unstable joints, and increase your risk of osteoarthritis (ankle arthritis). How do you recover from an ankle injury? It’s vital that you rest, elevate your ankle, and ice it to reduce swelling. Try not to put additional pressure on your injury so the joints and tissues can begin healing. You can even wear an ankle brace for an extra layer of protection. Depending on the severity, you may want to seek medical attention. Can you prevent an ankle injury? Although accidents happen that you can’t prevent, you can use a few strategies. One way to avoid ankle injuries is to improve your balance. For example, practice balancing on one foot while brushing your teeth or washing your hands. Improving your flexibility by stretching each day can also help because you are improving the mobility of your joints. A strong base will make it easier to stay on your feet, so practice exercises that will strengthen your ankles. Try doing squats, lunges, and resistance band workouts. Another great way to treat and prevent ankle injuries is physical therapy! At M3 PT, we know several stretches and prevention strategies that can help treat your injury and reduce your chances of re-injury. So, visit or call us today to see how we can help you strengthen your body so you can get back to doing what you love.
Instead of “walking it off,” here are a few things to consider when experiencing an ankle injury.
What can happen if you ignore the injury? If you ignore these injuries, your joint’s range of motion may decrease, or you may experience more severe damage in the future. Your ankle strength can decrease, making it difficult to place weight or stress
TAKE A BREAK
VEGAN PUMPKIN BUCATINI Inspired by ThisSavoryVegan.com
INGREDIENTS
• 8 oz bucatini pasta • 4 oz sun-dried tomatoes, packaged in oil • 10 oz cherry tomatoes, halved • Salt and pepper • Red pepper flakes, to taste • 1 tsp dried oregano
• 8 oz frozen spinach, unthawed • 2 cloves garlic, diced • 1 tsp fresh thyme • 3 sage leaves, chopped • 4 oz hummus • 4 oz pumpkin purée • Fresh basil, for topping
DIRECTIONS
1. In a large pot, boil water. Add bucatini pasta and cook according to package instructions. Drain when cooked. 2. Heat a pan over medium heat and add sun-dried tomatoes (including 1 tbsp of the oil), cherry tomatoes, a pinch of salt and pepper, red pepper flakes, and oregano. Stir to combine.
3. Cover and cook until
tomatoes are soft (about 5 minutes). 4. Add frozen spinach and cover again (2–3 minutes). 5. Add the garlic, thyme, sage, hummus, and pumpkin purée to the pan and stir. 6. Once warm and bubbly, turn off heat and mix in the pasta. 7. Top with basil, serve, and enjoy!
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