ReQuest: How To Avoid Common Active injuries

4 TIPS TO HELP PREVENT INJURIES

Stretch. Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making them more elastic and allowing them to stretch more. This prevents over- stretching and tearing. Hydrate and nutrition. Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. Stay within your abilities. We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. Wear proper equipment. Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury. Still concerned that you may injure yourself during activity? Contact us today for a consultation! We will help you return to a pain-free and active lifestyle!

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SPICED PEAR TEA

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INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional)

• 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)

DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warmmugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:

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