HOW PHYSICAL THERAPY CAN HELP WITH A SPRAIN OR STRAIN INJURY
Knowing the correct exercises to prepare for the return to sports activities is vital. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the sports activities they enjoy. We will start with an injury assessment to help determine if the athlete needs intervention. Identifying injuries early allows for an “active recovery” to assist the athlete return to sports rather than waiting to do nothing (passive recovery). Your physical therapists will create a specific exercise plan based on your needs to resume sports and prevent further injury. Even if you have an old injury, it is essential to have it evaluated by our physical therapists to prevent long-term damage. We can also help with injuries like tendonitis, arthritis, stress fracture, or muscle pain. Our therapists can design a treatment plan to address pain, mobility loss, and weakness and promote improved sport-specific function and minimize the risk of re-injury. What you can expect in physical therapy. In addition to rehabilitating an injury, our physical therapist will help teach you the tools you need to prevent injuries and help your overall well- being. We recommend the following additional strategies for injury prevention: • Sleep is one of the most effective strategies to reduce injury rates and improve sports performance. Try to get 8-10 hours per night. • Foam rolling is an effective way to warm up tissue without negatively affecting performance. • Strength training can keep the joints supported and the muscles and tendons resilient.
• Nutrition matters. A well-balanced diet is the best approach to assist us in staying in the game! • Hydration is essential for recovery and injury prevention. Sports injuries often occur from ill-prepared individuals who just jump into the activity without increasing their strength, endurance, and sports-specific training activities. Therefore, if you are not in top condition, you are more prone to injury. Contact us for an appointment. At FYZICAL, our therapists are dedicated to helping you avoid surgery and keeping you in the game! Call today for a comprehensive assessment and treatment program. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732399/ https://pubmed.ncbi.nlm.nih.gov/24105612/ https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/sports- injury-statistics
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BUFFALO CHICKPEA TAQUITOS
INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped
• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
• 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more to taste)
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Enjoy with your favorite dip!
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