Horizon PT - March 2020


Our weekends are precious. They’re a time to connect with the family, relax, get errands done, and even enjoy some favorite physical activities. Everything from basketball rec leagues to paddleboarding groups are full of “weekend warriors,” folks who spend their weekends being physically active. While physical fitness is always a good choice, if you’re only working out on the weekends, then you’re risking serious injuries. Weekend warriors often suffer from ankle sprains, shin splints, shoulder injuries, tennis elbow, and other injuries that occur when you push your body harder than you should. Here are some do’s and don’ts to help weekend warriors avoid preventable injuries. Do • WarmUp —Warming up is a simple way to help your body avoid injuries. Before jumping into intense physical activity, like a game of basketball or a long bike ride, spend 10 minutes doing some dynamic stretching or light jogging. • Stay Hydrated — It’s important to stay hydrated all day long. If you only drink water when you’re physically active, then your body won’t perform as well. After your workout, be sure to replenish the fluids and electrolytes you lost while exercising. Weekend Warrior Do’s and Don’ts

• Cool Down —When your basketball game is done, don’t go straight back into sedentary mode. Keep moving and stretching for at least 10 minutes as you recover. Cooling down helps restore blood circulation, which can reduce injuries. Don’t • Sit All Week — Injuries happen because your body isn’t prepared for the sudden intensity of your favorite weekend activities. Exercise for at least 30 minutes every day. Even just a walk around your neighborhood after work can help your body adapt. • Ignore Your Injuries — Listen to your body. If you’re hurt, then get the rest you need to recover. Minor aches and strains can recover with ice packs and rest, but if you’ve suffered a painful injury, seek medical attention right away. Ignoring your injuries or “working through the pain” will only make themworse. Need help preventing injuries so you can enjoy your weekend warrior lifestyle? Talk to your physical therapists about simple exercises you can do at home. Physical therapy can help strengthen your body and prevent tears, sprains, strains, and other injuries so you can enjoy your favorite activities every weekend.

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Pesto Chicken With Blistered Tomatoes

Inspired by CookingLight.com


1 tbsp unsalted butter, melted

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2 1/2 tbsp olive oil, divided

4 boneless and skinless chicken breasts, pounded to a 1-inch thickness

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6 tbsp spinach pesto 2 cups cherry tomatoes 1 garlic clove, thinly sliced 1 tsp red wine vinegar

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Salt and pepper to taste 1/4 cup whole-wheat panko 2 tbsp Parmesan cheese


6. In a skillet, heat remaining oil over medium-high heat. 7. Add tomatoes and cook for 6 minutes. 8. Add garlic and cook for 30 seconds, stirring constantly. 9. Season tomato mixture with salt and pepper, and add red wine vinegar. 10. Serve tomatoes with broiled chicken.

1. In a large ovenproof skillet over medium- high heat, add 1 tbsp olive oil. 2. Season chicken with salt and pepper, and add it to pan. Cook chicken for 5 minutes on each side, then remove pan from heat. 3. In a bowl, combine panko, Parmesan cheese, and butter. 4. Spread pesto over chicken and top with panko mixture. 5. Broil chicken for 2 minutes on high heat until browned.



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