When was the last time you suffered an injury? Did you feel like your whole life had to come to a standstill while you worked through your recovery? While physical therapy at Beyond Therapy and Wellness is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our therapists are here to show you how!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too.
For example, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might experience from time to time. While you might be tempted to pass them off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury.
Your best bet is to work to prevent injuries as much as possible. Below, our physical therapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!
Seven Ways to Prevent Injuries Now
- Sleep. Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night.
- Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
- Eat Well. Make sure you’re eating properly for your needs, especially if you live an active lifestyle. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
- Warm Up. Don’t skip a good 10-minute warmup before engaging in physical activity–and we don’t just mean workouts, either. Perform a mobility routine before engaging in physically demanding jobs and recreation, whether you’re clocking in at a construction site or spending the afternoon weeding your garden.
- Get Strong. Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving.
- Use the Right Equipment. Using improper equipment can lead to ergonomic strains and outright injuries. If you’re riding a bike, wear a helmet. If you’re doing yard work, choose tools that fit your hands and body.
- Know Your Limits. While it’s great to be enthusiastic about a new hobby or workout program, it’s also important not to do too much too soon.
Take Injury Prevention a Step Further With Physical Therapy
Physical therapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens?
The Beyond Therapy and Wellness physical therapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do:
- Comprehensive Prevention Screens: We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s biomechanics as you walk, run, or perform other day-to-day movements–and then provide you with exercises to correct these issues.
- Reduce Your Fall Risk: Falls are a significant source of injury, especially among older adults or people with certain neuromuscular conditions. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence.
- Find the Right Workouts for You: Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries.
Don’t Wait Until You’re Injured to Give Us a Call!
If you think you might be at a high risk of suffering an injury, request an appointment with Beyond Therapy and Wellness. Whether you’re planning an adventure vacation, starting a new physically demanding job, or simply struggling with day-to-day mobility, our therapists are here to help.
Call today to get started!
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Enjoy This Healthy Meal!
Simple Grilled Salmon & Vegetables
Fire up the grill and savor the fresh, vibrant flavors of this Simple Grilled Salmon & Vegetables recipe. It’s a healthy, delicious way to enjoy a fuss-free meal packed with nutrients and taste!
Ingredients:
- 1 medium zucchini, halved lengthwise
- 2 red, orange and/or yellow bell peppers, trimmed, halved and seeded
- 1 medium red onion, cut into 1-inch wedges
- 1 tbsp extra-virgin olive oil
- ½ tsp salt, divided
- ½ tsp ground pepper
- 1¼ pounds salmon fillet, cut into 4 portions
- ¼ cup thinly sliced fresh basil
- 1 lemon, cut into 4 wedges
Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.
July 4th Celebrations: Prioritize Health and Safety
July brings 4th of July celebrations, and while enjoying fireworks and picnics, it’s essential to prioritize safety. Here are some expert tips from Beyond Therapy and Wellness:
- Stay Hydrated: With the summer heat, dehydration is a concern. Bring plenty of water to stay hydrated during outdoor activities.
- Firework Safety: If you plan to handle fireworks, follow safety guidelines strictly. Mishandling can lead to burns and accidents.
- Healthy Picnic Choices: Choose nutritious picnic options like salads, grilled veggies, and lean proteins. Limit sugary drinks and snacks that can lead to energy crashes.
- Mind Your Posture: Whether watching fireworks or dining at a picnic, maintain good posture to prevent back and neck strain. Sit upright and use cushions for support if needed.
By focusing on safety and making healthy choices, you can have a memorable and healthy 4th of July celebration!
4th of July Word Scramble
cemarai
elidtrncoaa
orkrfsiwe
ddieceenpenn
uraeecbb
beiyltr
Answer Key
america
declaration
fireworks
independence
barbecue
liberty
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Our Patients Get Great Results
“I am so thankful I found Beyond Therapy and Wellness. Dominique is patient, kind, knowledgeable, passionate about her job and listens so well. She has been working around my limitations and striving to get to the bottom of my issues. I’m making good progress and I’m so very grateful. I’ve also worked with Stephanie, Edima, Leah and Teagan and they were all fantastic!”
-C.H.
5 Pool Exercises For a Full-Body Workout
Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises.
1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall.
2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps.
3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.
4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes.
5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes.
Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physical therapist first. Contact Beyond Therapy and Wellness to see if aquatic exercise is right for you!
