Training Room_Getting Back to Normal Activities

News Bulletin Caring For Your Health & Body

Normal Activities Tips for Getting Back to Your

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News Bulletin CARING FOR YOUR HEALTH & BODY www.thetrainingroompt.com

Here are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact The Training Room. Tips for Returning to Daily Physical Activities 1. Take Personal Inventory. Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer. 2. Baby Steps at First. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals. 3. Keeping the Correct Form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise.

Things are opening back up in the world – are you ready? With summer coming at us in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love. From backyard BBQ games to beach activities to 4th of July excursions, we want to make sure you’re in your best shape for the summer after sitting through quarantine. It is possible that the sedentary lifestyle that many of us have experienced since being quarantined can lead to more aches, pains, and discomfort than one may think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Tips for Getting Back to Your Normal Activities

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Tips for Getting Back to Your Normal Activities (Continued from outside) 4. Getting Back to Your Weight Goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. Ready to Get Started? If you are looking for a physical therapist to help you get back into shape after quarantine, or if you’d like extra precautionary tips for returning to daily life, contact us at The Training Room today to discover how we can help you achieve your fitness goals after being sedentary. At The Training Room, we want your summer to be fun, exciting, and injury free! Call us at 856-874-1166 to schedule a consultation or speak with one of our licensed physical therapists. PATIENT SPOTLIGHT “I’ve been using The Training Room for a few years for myself and both my sons with amazing results. The staff is wonderful and the physical therapists are really great and know how to address any issues head-on. I recently started going back during the Covid-19 pandemic and I have to say, the facility is spotless, social distancing is well-maintained, and I felt highly comfortable being there with my son. I would normally highly recommend them but even during these crazy times, I’d say you should feel safe going there. Don’t put off getting help and getting better. They clearly have your safety and health at the forefront of things.” – D.L.

FITNESS & PERFORMANCE PROGRAMS

• Personalized Programs • Remote Coaching and Online Training Included with All Programs • Personal Training • Appointment Based Training • Return to Play • Adult Fitness • Athlete Strength & Performance Programs

CALL 856-874-9700 TO LEARN MORE!

FETA&HERB CRUSTED SALMON Servings: 4 Check out this favorite and EASY recipe out of our resident bodybuilder, Akil’s playbook! INGREDIENTS:

fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper

• 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley • 2 tablespoons roughly chopped

DIRECTIONS: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, choppingup all ingredients tomix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!

Looking Forward to Fun Cookouts? Healthy Grilling Secrets for Arthritis Sufferers

MAIN DISHES Instead of greasy burgers, brats and hot dogs, try… • Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmon with a splash of lemon and a

sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try… • Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. • Olive oil based pesto or sundried tomato

spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try… • Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. • Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.

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Call The Training Room Today to Get Back to the Life You Love!

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7. Is it uncomfortable to lift your dishes onto the shelves? 8. Is pain waking you up when you sleep? 9. Is it difficult to do the laundry? 10. Do you make a sound or scrunch up your face when picking up an object from the floor? If you answered yes to any of the above questions, an evaluation by one of our physical therapists could be the perfect way to generate a plan to prepare you for a safe and strong return to physical activity. We have been counting down the days to return to our running trails and outdoor fields, our family beach tournaments and our swim clubs. If you answered yes to any of the above questions, call (856) 874-1166 for an evaluation today. As the area begins to slowly and safely open, don’t get stuck on the sidelines with pain.

the re-introduction of certain sports and activities, are we ready? Do we have new aches or pains that have developed from our “work-from-home” set ups? Have we actually done any preparation for returning to the field-jogging, endurance work or sprints? Are we ready for all those laps in the pool we will be doing? As you are preparing, consider the following questions- take a short body scan quiz to see if you are ready to go! 1. Do you have generalized pain in/around the hip, knee or foot? 2. Is that pain limiting you from activities or from performing your pre-season preparations? 3. Do you have pain with going up or down the stairs? 4. Do you have pain with extended sitting? 5. Do you have shoulder pain with getting dressed? 6. Do you notice pain when closing the car door or driving?