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Relieve Joint Pain With These Water Exercises
of the water. For those with joint pain, this form of healthy movement can strengthen the joints, limit inflammation, and decrease recurring pain. Get started on your joint- friendly water routine with these easy moves: Water Walking This is as simple as it sounds. Water walking mimics the healthy benefits of walking on land without the added pressure on your joints. It’s important to walk in the right level of water and to do so on a flat surface, like the bottom of a pool. Walk in waist-high water if you are a moderately confident swimmer, and advance to chest level if you are very confident in the water. This activity just might become your favorite replacement for a walk around the block. Squats and Lunges If you have knee pain, squats and lunges can be particularly difficult, but water makes them easier. Stand in waist-high water for these exercises and start with a limited range of motion, only going as far as you feel comfortable. As you get more comfortable, increase your range of motion to add more difficulty. Your glutes, calves, and joints will thank you. Shoulder Rotations For this movement, you will need something sturdy to sit on. The water should reach the tops of your shoulders. Then, hold your arms out perpendicular to your body and slowly rotate them in circles. If this is comfortable, raise both arms above your head and rotate them forward and backward. Go slowly at first and progress as you feel more comfortable. Before hopping in the pool, as a precaution, tell someone or find a buddy to work out with. Ask your physical therapist for additional water exercises or schedule a consultation by calling 717.474.8754. Peach and Arugula Pasta Salad
The human body is about 60% water, and plasma — a major component of human blood — is 90% water. Our vital organs, like the heart and kidneys, are also predominantly H2O, and our joints, skin, teeth, and other major body parts rely on it for lubrication, cleaning, and hydration. It may be obvious that water is a life source, and for as powerful as it is when we consume it, water can also be a useful tool for combating joint pain. Water is especially unique because of how it’s influenced by gravity. It weighs our bodies down each day, and when we do physical activity, the pressure that we put on our joints like our knees or elbows is amplified by gravity. The same is also true when we don’t move. Yet, in water, we’re nearly weightless. Doing exercises in water allows our joints to move more freely, relieving the added pressure of gravity you may feel while doing exercises outside
LAUGH OUT LOUD
Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!
Inspired by AmbitiousKitchen.com
Ingredients
• 8 oz penne or fusilli pasta • 2 tbsp olive oil • 1/4 tsp red pepper flakes • 1/2 tsp sea salt • Pepper, to taste • 2 tbsp lemon juice • 3/4 cup crumbled feta cheese
• 2 large fresh peaches, diced or sliced • 1/2 medium red onion, thinly sliced • 1 pint heirloom cherry tomatoes, halved • 1 cup corn • 6 cups arugula, packed
Directions
1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste.
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www.MaddenPT.com • 717.474.8754
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