How Physical Therapy Can Help You Get Healthier
Are you looking forward to getting more active after a long winter this spring? Do you worry that with more activity comes more aches and pains? At Iberia Sports & Rehab, our therapists understand injuries, how to resolve them, and avoid them. We will work with you to make sure you have a great spring!
Springtime is here, and with it comes rekindled energy to get started on resolving old injuries and reaching your fitness goals! All of us have been stuck inside for months, so now more than ever, it’s important to stay on top of your health and make sure you’re engaging in activities that encourage you to get up and move.
The weather is warming up, so it’s a great time to “spring” into action and start doing the things you love again! The fear of injury or perceived difficulty getting started can prevent you from initiating the steps needed for a healthy and active lifestyle.
If you require assistance for getting started, whether to resolve an injury or commit to fitness, physical therapy can help.
Request an appointment with Iberia Sports & Rehab today!
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Physical Therapy Can Help You Be More Active This Spring
Studies indicate that only about 20% of the adult population in America exercises enough (i.e., minutes per day and days per week). Busy life and lack of motivation are often the main excuses for this inactivity. For some, injuries and uncertainty about what to do and how to do it are explanations for sedentary lifestyles.
Finding the time or the motivation to exercise is difficult for many people. Still, with a season of renewal right around the corner for us, it’s essential to know what your options are when it comes to getting into shape!
Physical therapy is helpful for people recovering from an injury or surgical procedure. Iberia Sports & Rehab physical therapists are movement specialists who offer safe and effective ways to improve your overall fitness level so that you can enjoy physical activities this spring!
Some of the common springtime activities physical therapy can help with include:
Running
Running can be hard on the joints, especially as we age. One of the most common injuries that keep people from running without pain is shin splints. These occur when there is pain along the bone in the lower leg, known as the tibia or shin bone. Shin splints are often the result of inexperience, training errors (i.e., too far, too fast), and a previous unresolved injury. A physical therapist can help ensure your body is adequately prepared before you hit the trails!
Gardening
Gardening usually requires you to get down on your hands and knees in the dirt! Physical therapy can help you relieve any knee pain, wrist/hand pain, shoulder pain, or lower back pain you’ve been dealing with this winter. We can make sure you’re moving better and strong enough to ensure you can spend time outside tending your flowers, fruits, or vegetables.
Biking
Biking is a fun activity people enjoy doing as it warms up outside! However, biking can also prove to be difficult if you’re suffering from injuries that have not healed. Chronic shoulder or neck pain or hip and lower back conditions that restrict your mobility can keep you off the bike. Physical therapy can help to mobilize your joints and help you build up strength and endurance so you can continue taking those long bike rides!
Our physical therapists will evaluate your current physical condition and assess your fitness level. Whether you’re currently moving with assistance from a cane, walker, or orthotic device, or you’re a serious athlete, physical therapy can help you increase your fitness level, reduce your chance of injury, and eliminate pain from sore muscles.
What to Expect From Iberia Sports & Rehab
Our physical therapy sessions start with an injury assessment, no matter the condition or reason for getting started. This includes a thorough evaluation with details about past injuries, current injuries, health history, and specific goals you are trying to achieve.
We provide comprehensive treatments that include resolving injuries, injury prevention programs, and performance-based exercise programs to achieve your particular goals.
We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. In addition, we will educate you and support you through changes you need to make to your lifestyle to ensure you achieve your fitness goals!
A physical therapy program can increase your fitness level and help you make the most of your favorite activities!
Exercise of the Month
Piriformis Stretch
(Glutes, Sciatic Nerve)
Start by sitting up straight with your knees bent and feet flat. Bend your leg and place your ankle across the top of your other knee. Rotate your trunk toward your bent knee and gently pull your knee toward your chest until you feel a stretch in your hip. Hold for 30 seconds. 2 Sets, 1 Rep. (Materials needed: chair)
Healthy Recipe: Pesto Chicken Quinoa Bowl
Ready in 30 minutes, this pesto chicken quinoa bowl recipe is perfect for a quick and easy weeknight dinner. Plus, it’s high in protein and full of fiber too!
Ingredients:
- 1 1/2 cups quinoa, raw
- 1 pound chicken breasts
- 2 tablespoons olive oil, plus more for cooking
- 1 tablespoon lemon juice
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes (optional)
- 1 teaspoon garlic powder
- 2 cups cherry tomatoes
- 1 medium zucchini, quartered and sliced
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup pesto, plus more to serve
- Fresh basil leaves, to serve
- Parmesan cheese, to serve
Instructions:
Fill a saucepan with water and bring it to a boil. Once boiling, add a generous pinch of salt and quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain quinoa in a fine mesh colander and shake the colander to remove as much excess water as possible.
In a large bowl, add the olive oil, lemon juice, Italian seasoning, red pepper flakes, garlic powder, and salt, and whisk until well combined. Add the chicken breasts to the bowl and toss in the marinade until well coated on all sides.
In a large pan or cast-iron skillet, warm a bit of olive oil on medium-high heat, then add the chicken breasts and cook them for 5-6 minutes per side until golden brown and they reach an internal temperature of 165°F.
While the chicken is cooking, add the cherry tomatoes and zucchini to the same bowl used to marinate the chicken breast and toss the vegetables to soak up any additional seasoning.
Once the chicken is cooked, remove it from the pan and set aside on a plate to rest for at least 5 minutes and then slice it into strips.
Once the chicken is cooked and is resting, transfer the vegetables to the same pan used to cook the chicken, turn the heat down to medium, and cook for 3-4 minutes until the zucchini is tender and the cherry tomatoes start to burst.
Once the quinoa is cooked and strained, return the quinoa to the pot, add the pesto, and stir until well incorporated.
Assemble the bowls with a layer of pesto quinoa, sliced chicken, sautéed veggies, and an extra drizzle of pesto on top. Finish with fresh basil and freshly grated parmesan cheese to serve.
Any leftovers can be cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.
Request an Appointment to Get Started Today
Iberia Sports & Rehab offers many therapeutic methods to help athletes and weekend warriors participate in whatever fitness or outdoor activity they love the most.
Request an appointment today if you’re interested in using your reinvigorated energy this spring!