Tips on How You Can Prevent Overuse Injuries

healthy running Overuse injuries are very common and typical occur when we push our bodies past their levels of training or physical abilities. However poor form and improper training techniques (eg: running 22 miles to train for a half marathon, not enough time for warming-up or cooling-down) are more often the culprits causing injury.

Here are a few quick tips to prevent overuse injuries that will leave you out of the gym or having winter/springtime fun:

Begin by visualizing a realistic narrative that consists of small and progressive goals to achieve large and long-lasting results. Make a plan and stick to smart steps logging your progress along your journey. Attempting to perform 50 full push-ups on the first day of a workout program is unrealistic for most people.

Proper form is everything!

If one push-up is a struggle, modify and do 10 push-ups on your knees with good form; work at your strength and stamina until you feel comfortable to do a full push-up with proper form. Eventually, you’ll be able to more than you ever thought possible, but it takes time, so BE PATIENT! Listen to your body.

The expression ‘no pain, no gain’ makes no sense!

Pain is your body’s method of communication; it’s telling you it’s hurting and you need to stop what you are doing. “Pushing through pain” exacerbates what is commonly a minor condition and develops into a major injury over time. Rest an injured body part and allow it to heal completely. We all want to have fun, exercise, and play our favorite sport, so which option is better: continue with an injury to the point where you are unable to be active for several months, or take a few weeks off and allow that body part to heal, so you can get back to doing what you love? It’s your decision.

Smart people make smart choices.

I practice here in New York City. It’s a fast-paced town and everyone is in a hurry all of the time. Common mentality I see at my gym is people shaving 2 minutes off their time at the gym so they have 2 minutes more to make that phone call or grab a smoothie for lunch. Many of these folks do not plan appropriate time in their routine to prepare for their work out with a warm up nor do they allow time for a 5 to 10-minute cool down. Rushing through a work out usually results in poor form and injury (I often see this especially at HIIT classes and historically see these people as patients a few months later when the damage has been done).

Train like a professional.

If you plan and prepare, take your time to enjoy your activity and cool down properly, you gain more from a 30-minute workout than a rushed and sloppy 50-minute program.

This is an easy, inexpensive and delicious soup you can have anytime for a filling and nutritious meal or snack. It’s low on calories and high in vitamins. You can purchase a blend of Syrian spice mix at most international stores. I purchase mine at Rossman’s in Brooklyn, NY – they have a plethora of Middle Eastern spice mixes that can give a ‘kick’ to any dish from meat to beans and everything in between.

3 tbsp. vegetable oil
1 medium onion
1 bag carrots
3 stalks celery with leaves (keep leaves separate)
3 cloves garlic minced
1 qt low-sodium vegetable broth (or make your own if you have the time)
3 tbsp. Syrian spice blend
1 tbsp. chopped cilantro
1 tbsp. chopped Italian flat parsley
1 tsp. sea salt
1 tsp. cracked black pepper

Instructions: dice the carrots, celery and onions. Heat a Le Creuset dutch oven over medium heat and remember: hot pan, cold oil. Wait until the pot is heated to add the oil. Add carrots and toss in oil, then add onions, and celery. Give a toss occasionally until they begin to golden and soften. Add garlic, salt, pepper and spice mix. Toss and cover pot to ‘sweat’ the vegetables for about 10 minutes. Remove lid and add stock, and herbs. Stock should cover vegetables; if not, add water until vegetables are just covered with liquid. Bring to a boil, then cover pot, reduce heat to a simmer and cook for an hour. Allow soup to rest for an hour so the flavors can settle. Blend mixture in a blender, Ninja or food processor until completely pulverized.
Serves 6.
This soup can be refrigerated or frozen for future enjoyment!

As we see on television’s ‘what’s in your wallet?’, I ask you this:  what’s in your pantry?  Pantry supplies can make a dull meal of chicken breast and asparagus into an exotic meal full of explosive and complex flavors.  A pinch of this and a few drops of that can transform an ordinary meal into something special.  Here are a few of my favorite ‘go to’ items in my own pantry:

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Health clubs have been packed with new members and ‘prodigal children’ these past two weeks.  But did you know that most people give up on their New Year’s resolutions after the first month?  Very often this is because people set monumental goals for themselves with very little planning.  Here’s a tip for all of you – whether you are training for a sporting event, trying to lose a few pounds or just want to get into a healthier lifestyle….MAKE A PLAN!  Rome wasn’t built in a day and neither is a svelte, muscular body or perfect healthy lifestyle.  Don’t envision yourself climbing that steep mountain of a goal; make a plan to stride over many small hills that will get you to the other side of the mountain without so much difficulty.

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We live in a highly competitive world here in New York City. One could argue the point, but appearances do count in many social and professional circles. Smooth, wrinkle-free and unblemished skin is often associated with health, vibrancy and stamina. Traditionally, invasive procedures such as chemical peels, lifts/tucks and Botox injections have been used to achieve and maintain smooth and tighter skin. If a more vibrant and youthful appearance is your goal, it is not necessary to undergo these expensive and invasive procedures.

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La Vie En Or (The Golden Life) Wellness Program

It’s 2020 and Time to Enroll in La Vie En Or

La Vie En Or (The Golden Life) is a customized 16-week program designed for patients to achieve optimal well-being and improve their quality of life.  This amazing wellness program focuses on giving you lifelong tools to achieve your goals.

Happy New Year 2020
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Happy Holidays Christmas Wreath

Happy Holidays from all of us at Golden Acupuncturist™

We wish you all a happy and healthy New Year! We will be open throughout the month and treating all holiday stress and holiday-related maladies. Ho, ho, ho and away we go into 2020!

Breast Cancer Rehabilitation Wellness

Managing side effects after breast cancer treatments is complex. International health professionals offer their solutions;

For many breast cancer survivors, side effects after treatment may not resolve with time alone. It is natural to think that the body will get better, and then after enough time has passed, you think “this is my new normal”…. Read More and Online Tickets

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Veterans have given themselves to our country to keep us safe from those who would see us annihilated.  Here at the Golden Acupuncturist™ clinic, our vets are given the golden treatment they deserve. The VA has recently amended its policy to include acupuncture under covered services.   

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Whole grains are much healthier for you compared to refined grains. Here are a few facts for you to think about during your next adventure to the market: eating foods containing whole grains are tasty, nutritious and contain dietary fiber which can help lower your cholesterol levels, risk of stroke, heart disease, type 2 diabetes and obesity. Because you will feel ‘full’ faster from ingesting whole grains, you will most likely eat less and lose a little weight in the long term. Whole grains contain vitamins that your body needs on a daily basis for proper homeostasis and keeping your immune system in tip top shape. Refined fibers can’t help you…period.

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