Does your fitness routine feel stuck in a wintertime rut? Never fear! Warmer weather is on its way, making this the perfect time of year to mix things up by taking your workouts outside. Exercising in fresh air offers plenty of physical and mental benefits, and you’ll get to enjoy the fresh blooms and sunny days of spring.
Today, the Professional Care Team and the coaching staff at ProCare Athletic Performance want to share some simple tips for boosting outdoor workouts, avoiding injuries, and making the most of the season.
1. Ease into New Workouts
While jumping straight into your favorite warm-weather activities may be tempting, doing so can dramatically increase your risk of injury.
Make sure to pace yourself by kicking things off with shorter, moderate-intensity workouts, then increase the intensity and duration as you get into the swing of things. Always listen to your body as well. Some soreness is normal, but sharp pain is a sight to stop and rest.
Another tip? Always warm up properly before engaging in activities – whether a strenuous hike or working in your garden.
2. Strengthen Muscles for Spring Activities
Spring sports and activities like hiking, cycling, and running demand strong muscles and joints. Incorporate resistance exercises into your routine to help condition your body.
Not sure how to get started? Our team can perform a comprehensive assessment and pinpoint any weaknesses or imbalances that might cause issues. We’ll also help you develop a personalized program to address these areas.
3. Take Care to Prevent Overuse Injuries
Overuse injuries sneak up on you. They develop gradually over time due to repetitive motions or awkward postures. Furthermore, taking your workout outside–where you might be moving on uneven terrain–can further strain your joints.
To avoid overuse injuries, mix up your activities to avoid repetitive stress. For example, you might alternate between running and biking. Prioritize recovery as well, which gives your muscles time to repair. Yoga is a great choice for active recovery.
If you spend a lot of time outdoors, especially hiking or running, choose appropriate shoes that provide the support you need for your chosen activity.
4. Support Your Body with Proper Hydration and Nutrition
Increased activity levels require proper fuel. Keep your body performing at its best with these essential habits:
• Drink water before, during, and after workouts to prevent dehydration.
• Eat healthy, balanced meals that provide sustained energy. These meals should include a blend of protein, healthy fats, and complex carbohydrates.
• Eat a light snack 30 minutes before exercise and refuel within an hour after finishing.
5. Improve Hand Strength for Gardening and Yard Work
If there’s one activity associated with spring, it’s gardening! Gardening and yard work may not be traditional workouts, but they’re still a great way to stay active. However, they require a great deal of fine motor skills, including good grip strength and hand and finger dexterity. It’s important that you take steps to avoid hand injuries, just as you would any other part of your body.
Our certified hand and occupational therapists can show you personalized hand, wrist, and finger exercises to help prepare you for the fine motor demands of gardening. It’s also important that you select ergonomically designed tools to minimize strain on joints and prevent overuse injuries.
6. Don’t be Afraid to Modify Your Workouts as Needed
We know you’re excited to be out in the nice weather, and it’s true that consistency in your workouts leads to results. However, that doesn’t mean you should push through pain or discomfort — this will only lead to injury in the long run.
Monitor your progress to track how you feel after your workouts (and to see how you improve). Be sure you’re working different muscle groups and combining aerobic exercises (like walking or running) with strength training exercises.
And if you do start to experience any pain or other concerns, Professional Care is here to help.
Get Moving and Stay Active This Spring
At Professional Care, we offer physical therapy, certified hand therapy, and athletic performance services – so no matter your needs and goals, we can help you achieve them!
If you’d like some help getting active this spring, our team can assess your injury risk, improve your performance, and help you get active in a fun, sustainable way. Schedule an appointment to get started.
Professional Care Bridge Testing Day for Local Long Island Athlete
January 31st was a big day for Center Moriches High School Baseball Athlete
JT Bonventre!
It was ProCare Athletic Performance BRIDGE TESTING DAY for JT, who is 4.5 months post-op following his ACL reconstruction by Dr. James Paci. One step closer to getting back on the field!
Our exclusive ProCare BRIDGE PROGRAM serves as a pathway for athletes recovering from injuries to transition smoothly from physical therapy to our athletic performance division. Utilizing cutting-edge equipment and technology, we ensure they are fully prepared to return to their sport safely.
This program emphasizes speed, agility, and strength, guided by both a physical therapist and a performance training specialist. We create smaller groups of athletes who are experiencing similar injuries and time lines, fostering a sense of teamwork where they can motivate and support one another competitively. Initial testing starts with a comprehensive movement assessment, which includes evaluating the athlete’s range of motion and their single-leg balance, stability, and control through various functional movement patterns to identify any asymmetries or weaknesses.
Dynamometer: Measures extension strength in each leg, allowing us to compare the results of the operative leg with the non-operative leg.
1080 Motion: Analyzes peak speed in miles per hour, the time taken to reach top speed, and the force generated by each leg.
Vald ForceDecks: Assesses leg symmetry and the amount of force produced.
Call or email today to reserve your spot.
631.213.1182
www.ProCareAthleticPerformance.com
Click below to learn more about our athletic and adult programs.
Female Athlete ACL Injury Prevention Talk a Huge Success!
We celebrated incredible success at our ACL Injury Prevention event last month at our Islip location! A special thank you to Dr. James Paci, Orthopedic Surgeon and Director of Suffolk County for Orlin and Cohen, for his informative presentation on ACL injuries and surgical options for female athletes. Our coaching and training team, led by Dr. Liz Powers, PT, DPT, OCS, CSCS, and Jacob Carlock, FMS, ISSA CPT, NFL ALUMNI, did an exceptional job working with our participating athletes. During the event, each athlete underwent evaluations to identify those at a higher risk of injury, utilizing cutting-edge technology and equipment. The data collected will be shared with each athlete, providing valuable insights for injury prevention and improving athletic performance.
When Preparing for Spring Sports, Don’t Skip
Grip Strength Training
As the spring sports season kicks into gear, the certified hand therapists at ProCare Occupational Therapy want to remind you not to neglect your grip strength.
A good grip is essential for several popular spring sports, including baseball, tennis, and other racquet sports – helping to improve speed and control while reducing your risk of upper extremity injury. Fortunately, several exercises and techniques can help you improve your grip strength before the season starts.
Six Tips for Improving Hand Grip Strength
1. Squeeze and release a hand gripper to build endurance.
2. Wrap a rubber band around your fingers and spread them apart to strengthen the opposing muscles.
3. Hold a light dumbbell and curl your wrist up and down to develop forearm strength.
4. Twist a wet towel tightly to engage the grip muscles in your fingers and palms.
5. Squeeze a stress ball for a few seconds, then release. This helps improve grip endurance over time.
6. Walk while holding a weight in each hand to build grip and forearm strength.
Contact Us to Learn More
Building grip strength takes consistent effort, but the certified hand therapists at ProCare Occupational Therapy are here to help! We can help you select the right exercises for your needs and address any pain or dysfunction you might be experiencing.
Schedule an appointment to improve your grip strength for the season ahead.
No Referral? No Problem!
Did you know we can see you for Occupational & Physical Therapy with or without a referral from a doctor? Call us today for more information!
Feel Better by Eating Better!
Stir-Fry Rice Bowl
Looking for a quick, healthy, and satisfying meal? This Stir-Fry Rice Bowl is packed with fresh vegetables, warm brown rice, and a perfectly poached egg for a deliciously balanced dish. This meal is both comforting and nutritious — perfect for a busy weeknight dinner!
Try it out and enjoy a wholesome, homemade meal.
In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.
Ingredients
- 1 tablespoon canola oil
- 2 medium carrots, julienned
- 1 medium zucchini, julienned
- 1/2 cup sliced baby portobello mushrooms
- 1 cup bean sprouts
- 1 cup fresh baby spinach
- 1 tablespoon water
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon chili garlic sauce
- 4 large eggs
- 3 cups hot cooked brown rice
- 1 teaspoon sesame oil
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
