Vim & Vigor - Winter 2013 - Parrish Medical Center - (Page 27)

Online You'll Find More at Parrish Health & Fitness Get fit, have lab work done and take advantage of the many programs, services and classes. Find your fitness connection at parrishhealthandfitness.com. FIXER-UPPERS Much like your house, your body will hold up a bit better if you perform basic upkeep. "It's always better to prevent injury than treat it," DiNubile says. He offers these tips: 1 Keep a healthy weight. Have you ever loaded your car with heavy objects or multiple people and noticed that the ride wasn't quite as smooth? The same holds true for your knees. When you are overweight, you're putting an extra burden on the knees' cartilage, which can cause it to wear down more quickly. 2 Perform a balanced, regular exercise routine. 3 Experiencing knee pain? Get it checked. If you only work out the ﬁrst week of January, you're not doing yourself-or your knees-any favors. "The knees are meant to be moved," DiNubile says. "Plus, strong leg muscles help take the strain off of the knee." By ignoring it, you're almost asking for it to worsen. If you notice persistent pain, don't brush it off-talk to your doctor. "With all the treatment options available today, there's no reason why you should have to suffer," DiNubile says. Build a Better Knee O ne of the best ways to avoid an injury is to strengthen the muscles around the knee: the quadriceps, the hamstrings and the calves. "Having strong muscles around the knee takes the stress off of the knee itself and places it where it belongs-on those muscles," says Kevin J. Coupe, MD, an orthopedic surgeon in sports medicine and a fellow of the American Academy of Orthopaedic Surgeons. Want stronger legs? Try these half squats: * Stand with your feet shoulder distance apart, with your hands resting on your thighs. * Keep your chest lifted and slowly lower your hips about 10 inches, as if you are sitting down onto a chair. * plant your weight in your heels and hold for five seconds. * puSh through your heels and bring your body up to standing. * Repeat for three sets of 10. WI NTER 2013 27 http://www.parrishhealthandfitness.com

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2013 - Parrish Medical Center

Vim & Vigor - Winter 2013 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
Renovation and Rejuvenation
Lights of Love
Got Excuses?
Managing Your Health with a DIY Tool Kit
Is It the Stress Talking?
The Wonderful World of Greens
Knee-to-Know Basics
On the cover
Run for Your Life
14 Good-for-You Gifts
Special Delivery
Virtual Health
Pure Healing
Community Health
Foundation Focus
Ask the Expert

Vim & Vigor - Winter 2013 - Parrish Medical Center