Don’t Let an Injury Freeze Your Winter Fun
With winter just around the corner, you may be tempted to grab your skis and head straight for the slopes. Unfortunately, doing so without proper preparation can only set you up for an injury.
From skiing to hockey to ice skating, winter sports ask a lot from your body. Preparing for those demands is essential to ensuring you don’t miss out on the season’s fun.
Tips for Preventing Winter Sports Injuries
Build Lower-Body Strength
Make sure you continue strengthening your hips, legs, and core throughout the season, as these muscles help control your movements and manage the forces involved in turning, landing, and stopping.
Warm Up Before You Start
Before you get started, spend several minutes gradually increasing your heart rate and performing dynamic movements to warm up the joints and muscles you’ll use during your activity.
Increase Activity Gradually
Your first day back shouldn’t be your most intense. Build duration and intensity over time, especially if you have been less active during the off-season.
Take Breaks When You Get Tired
Fatigue can affect coordination and movement control, increasing the likelihood of an injury. Be sure to give yourself time to recover rather than squeezing in one more run when your body is exhausted.
Use Appropriate Equipment
Make sure boots, bindings, helmets, and other protective gear fit correctly and are suited to your activity and skill level.
Innovative Approaches to Physical Wellness This Thanksgiving Season
Thanksgiving is more than just a day of feasting; it’s a time to come together and celebrate what we’re thankful for. While traditional advice often emphasizes the basics, let’s elevate your approach to physical well-being this season with these cutting-edge tips:
Dynamic Warm-Up Before the Turkey Trot
If you’re planning a Thanksgiving morning run or family games, forget old-school stretching. Use a dynamic warm-up to prep your muscles and boost your range of motion.
Text Neck Prevention
As we catch up on social media or text friends and family Thanksgiving wishes, “text neck” can be a real issue. Counteract this by sitting tall or not at all and doing neck stretches every hour.
Mindfulness Through Movement
Instead of sitting to meditate or relax, try combining mindfulness with gentle movements like Tai Chi or a light stroll through the neighborhood.
Embrace your health by prioritizing your physical and mental well-being to ensure you have the best Thanksgiving yet! 🦃
DEAD BUG
Lie down on your back with your arms by your sides, your knees bent to 90 degrees, and your feet on the floor. Raise one arm up straight and one knee up toward the ceiling at the same time. Your arm should stay straight and point straight up at the top, and your knee should be at 90 degrees and point straight up at the top. Return to the starting position, then repeat on the other side.
What Our Patients Are Saying
I have had a great experience with Active Sport and Spine Therapy. I came to them for help with a serious flare-up of sciatic pain that left me unable to walk. Initial treatments gave me immediate relief, and in follow-up visits I was talked through exercises and approaches to movement that I hope will be the foundation for a healthier future. I would recommend Active Sport and Spine Therapy because of their level of care, talent in the field, and the individual attention they show to their patients.— Seth
Make the Most of Your Benefits Before Year-End
The end of the year is approaching, and for many patients, insurance deductibles and benefits reset on January 1. If you have already met your deductible, now is a great time to use the coverage you have already paid for, before it starts over.
Call Active Sport & Spine Therapy today to check your benefits and schedule your visits before the year ends. Our team is happy to help you make the most of your coverage.
Get Ready for a Fun Winter Season
Preparation can make your favorite winter activities safer and more enjoyable. And don’t forget that if you’d like a little more guidance on preparing for winter sports, Active Sport & Spine Therapy is here to help. Give us a call today to get started.
Warming Turkey & Sweet Potato Chili
Cold-weather training calls for meals that refuel and warm you up. This one-pot chili pairs lean turkey, which provides protein to support muscle recovery, with fiber-rich beans and vitamin-packed sweet potatoes for steady energy before and after your time outdoors.
Ingredients
- 1 tbsp olive oil
- 1 lb lean ground turkey
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 medium sweet potatoes, peeled and cut into ½-inch cubes
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 2 cups low-sodium chicken broth
- 2 tsp chili powder
- 1 tsp ground cumin
- ½ tsp smoked paprika
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and cook for 4-5 minutes, until softened.
- Add the garlic and ground turkey. Cook for 6-8 minutes, breaking up the meat, until no longer pink.
- Stir in the chili powder, cumin, smoked paprika, salt, and pepper and cook for 1 minute.
- Add the sweet potatoes, black beans, diced tomatoes, and chicken broth. Bring to a boil, then reduce the heat to low.
- Cover and simmer for 20-25 minutes, stirring occasionally, until the sweet potatoes are tender.
- Taste and adjust the seasoning, then ladle into bowls and serve hot.
From all of us at Active Sport & Spine Therapy, we wish you and your loved ones a safe, healthy, and joyful Thanksgiving. We are grateful for the opportunity to be part of your wellness journey, and we thank you for trusting us with your care. Enjoy the day, the people around you, and a little extra movement along the way!
