T H E 9 B I G C O N D I T I O N S T H A T C A N S T I F L E Y O U R S T R I D E
Problemswithrunningarenotadirectconsequenceofgettingolder.Rather, theyare theeffects of other conditions that become more common and severe with age. Common risk factors for severe problems with running include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer.
Common conditions that contribute to running problems include some of the following:
6. Improper foot striking 7. Back pain 8. Problems after surgery 9. Muscle weakness or coordination deficits
1. Over-training 2. Over-striding
3. Hip flexor tightness 4. Hamstring tightness 5. Improper footwear
If you’re experiencing any of these conditions and need help to get back on track, call RX Physical Therapy at 269.769.6108 today!
ARE YOU WEARING THE RIGHT RUNNING SHOES?
EXERCISE ESSENTIALS
R E L I E V E L O W B A C K P A I N !
KEEP THIS IN MIND WHEN CHOOSING YOUR NEW KICKS:
PRONE ON ELBOWS While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Repeat 5 times.
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky, or not “just right,” they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. Keep Your Feet Level. If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped-in feeling. The proper pair will feel balanced and level. WearShoesTruetoSize. Runningshoesshould have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
www.simpleset.net
HIGH-FIBER RECIPE
R O A S T E D B R U S S E L S P R O U T S
INGREDIENTS • 3/4 lb Brussels sprouts (trimmed/halved) • 2 carrots (peeled/sliced into 1/2” pieces) • 2 tbsp extra-virgin olive oil • 1 tbsp balsamic vinegar • 1 tsp chopped rosemary leaves
• 1 tsp chopped thyme leaves • Kosher salt • Freshly ground black pepper • 1/2 cup toasted pecans • 1/2 cup dried cranberries
DIRECTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This recipe is a perfect vegetable side-dish for family get-togethers. Source: delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe
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