health & wellness
Assistance in Living...
ABOVE AND BEYOND
Enjoy friends from the
old neighborhood and
make new friends at the
Fleischman Residence/
Blumberg Plaza
• Personal Care Assistance
• Medication Administration
• Health Clinic
• Safe, Secure Environment
Complete Kosher Meal Service
Respite Rooms
Avoid sports injuries by
taking a few simple steps.
A
• Laundry,
Housekeeping and
Transportation
• Beauty/Barber Shop
• Nosh Nook/
Gift Shop
Recreational, Educational, Cultural & Spiritual Programs
Daily, Shabbat and Holiday Services in our Chapel
Fleischman Residence/
Blumberg Plaza
6710 West Maple Road, West Bloomfield
Eugene and Marcia Applebaum Jewish Community Campus
For more information, contact:
Staci Fealk, LMSW, Administrator
248-661-1836
a residence of
t he Jewish IIA'cdcration
JEWISH SENIOR LIFE
70 July 25 • 2013
www.jsimi.org
JN
Cr
re you sitting at your desk
all week only to wait for the
weekend? Are you heading
to the ball field, hitting a hard-core
exercise class Saturday morning with a
jog later that day?
Exercise is good for you, but by
doing it off and on you run the risk of
a sports injury. You could be risking a
sprained ankle or a pulled hamstring.
Most people have the weekends to
devote long periods of time to work-
ing out, making the "weekend warrior
syndrome" a hard one to avoid.
"The problem is, people who are hard
core on the weekends in exercise class,
playing golf or numerous sets of tennis
without doing any exercise throughout
the week run a higher risk for joint
and muscle injuries than people who
exercise two or three a week:' says Dr.
David Silbert of West Bloomfield, who
works at Silbert Chiropractic Clinic in
Southgate.
Some of the most common injuries
for weekend warriors include:
Sprained ankles. This is among the
most common weekend warrior injury
and can occur in almost any sport.
Shin splints. This is pain felt in the
front of the lower leg, usually from
running.
Rotator cuff injuries. Caused by
stress on the shoulder over years of
exercise or regular activities, they
can eventually lead to tearing the
ligaments in the front or back of the
shoulder.
Achilles tendonitis. These tendons
down the back of the lower part of
the leg lose their elasticity with age,
making them vulnerable to irritation,
inflammation and even tears from
sudden, forceful jumping or pivoting.
Golf or tennis elbow. Results from
strained or inflamed tendons on the
inside or outside of the elbow.
Knee pain. This is very common in
runners or sports with a lot of running.
Lower back pain. Can be caused by
a simple muscle strain from too much
activity.
Plantar fasciitis. Pain caused by
running or even walking that is felt
mostly at the bottom of the heel and
may radiate down the entire bottom of
the foot toward the toes.
With a little planning, you can
reduce your risk for pain and improve
your overall fitness. You won't have to
give up your weekend exercise fun.
Always warm up before and cool
down after working out or playing a
sport. It is something so easy and yet
everyone tries to skip this step, says
Dr. Silbert.
A basic warm-up should include at
least five minutes of walking or light
jogging. Follow that with sport-specific
stretches to loosen up the muscles
you'll be using for your sport. If you're
a golfer, for instance, warm up with
a short walk, then take a club and do
some light swings and spinal rotations.
Likewise, your cool-down should
help you gradually shift your heart rate
back to normal. It should also include
some stretches to help prevent muscle
soreness the next day.
As we age, the cool-down becomes
more and more essential; Silbert says.
"Research shows heart attacks are
more likely after than during strenu-
ous exercise, mostly due to people not
slowing down their heart rates gradu-
ally"
Take these basic steps to reduce
injury:
• Maintain a regular and balanced
routine: Activity should be performed
regularly and include a variety of
cardiovascular activity, stretching and
weightlifting.
• Make sure to use the proper gear and
safety equipment for your activity.
• Warm up the muscles and tendons
prior to exertion to help prevent
sprains.
• Cool down and stretch the body to
reduce injury.
• Listen to your body; do not increase
your activity or intensity too quickly.
If you do suffer an injury, rest
the injured area to allow for healing
and ice the area for 10-15 minutes
throughout the day to manage swelling
and decrease pain. Apply compression
to the area and elevate above the level
of the heart to prevent and decrease
swelling.
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