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From the crack of a bat to the sound of sneakers squeaking on the court, sports offer more than just physical activity for your children. Engaging in sports from a young age provides a myriad of benefits that extend far beyond the playing field. This week, we'll explore the importance of introducing your children to sports early on and the invaluable mental and physical advantages they gain from staying active.

Building Strong Bodies and Minds:

• Physical Health: Regular participation in sports helps children develop fundamental movement skills, coordination, and cardiovascular fitness. From running and jumping to throwing and catching, sports offer a fun and engaging way for kids to stay active and build healthy habits for life.

• Motor Skill Development: Sports play a crucial role in the development of fine and gross motor skills. Whether it's dribbling a basketball, kicking a soccer ball, or swinging a racket, children hone their motor skills through repeated practice and play, laying the foundation for physical competence and confidence.

• Social Interaction: Team sports provide children with opportunities to interact with peers, develop social skills, and build friendships. Through teamwork, communication, and shared experiences, kids learn important lessons about collaboration, cooperation, and sportsmanship that carry over into other areas of life.

• Confidence and Self-Esteem: Successes and challenges in sports help children develop confidence and resilience. Whether it's mastering a new skill, scoring a goal, or overcoming a setback, each experience contributes to a child's sense of accomplishment and self-belief, fostering a positive self-image and mindset.

• Emotional Well-Being: Physical activity has been shown to have a positive impact on mental health, reducing stress, anxiety, and symptoms of depression. Participating in sports provides children with an outlet for self-expression, stress relief, and emotional regulation, promoting overall well-being and happiness.

• Lifelong Habits: Encouraging children to participate in sports from a young age instills a love of physical activity that can last a lifetime. By fostering a positive attitude towards exercise and movement early on, parents set the stage for a healthy and active lifestyle that carries into adulthood.

Did you know we offer sports-specific training and can even do evaluations prior to your child’s sport season to help identify weaknesses and better prevent injuries from happening during the season? We currently train athletes as young as 7 years old!

The benefits of having your children involved in sports from a young age are undeniable. From improved physical health and motor skills to enhanced social interaction and emotional well-being, the advantages extend far beyond the field or court. By introducing them to sports early on and fostering a supportive and encouraging environment, you (as as a parent) can empower your children to thrive both physically and mentally, setting them on a path to lifelong health, happiness, and success. So lace up those sneakers, grab a ball, and let the games begin!

Our favorite recipe this week!

Healthy Homemade Fruit Roll-ups

• Fruit of your choice (i.e. strawberries, raspberries, pineapples)

• 1 Lemon

• Maple syrup or honey

• Water

Directions:

1. Put fruit, some lemon juice, a little water, and a small amt. of maple syrup in a blender and blend fully.

2. Put mixture into a skillet and heat it up. Once it has thickened to an apple sauce texture, take it off the heat.

3. Pour onto a baking sheet lined with parchment paper and smooth it out.

4. Dehydrate it by baking it in oven at 170 Fahrenheit for 4-6 hours.

5. After you take it out, cut the edges off the paper and roll it up, then cut into personal size pieces. You’ve just made your very own fruit roll-ups!

Tension headaches can feel like an unwelcome companion, lurking around the corner and disrupting our daily lives. Often stemming from a combination of poor posture, muscle tightness, or trigger points, these headaches can put a damper on even the brightest of days. But fear not! This week, we'll explore effective strategies for managing and alleviating tension headaches. Plus, we'll shed light on how dry needling or other hands-on targeted relief by Dr. Anthony can help address muscle tightness and trigger points that can oftentimes be the culprit of these tension headaches.

Tension headaches are the body's way of telling us it's time to hit the pause button. They typically manifest as a dull, achy pain that radiates from the neck and shoulders to the head. They are usually the result of muscle tension in the head, neck, and shoulders, often triggered by factors like stress, poor posture, trigger points, and muscle tightness. The result? A pounding sensation that can put a damper on your day.

Managing and Alleviating Tension Headaches:

• Posture Perfection: Straighten up! Sit tall or stand with your shoulders relaxed, spine aligned, and head held high. Good posture can alleviate strain on your muscles and help prevent tension headaches.

• Stretch and Strengthen: Incorporate regular stretching and strengthening exercises into your routine. Focus on exercises that target the neck, shoulders, and upper back to release tension and improve muscle function.

• Mindful Movement Breaks: Take breaks throughout the day to move and stretch your body. Set a timer to remind yourself to stand up, stretch, and move around every hour to prevent muscles from tightening up or becoming over-fatigued.

• Heat and Cold Therapy: If you do get a tension headache, try applying a heating pad or cold pack to the back of your neck and shoulders to help relax tense muscles and reduce inflammation. You can experiment with both heat and cold therapy to see which works best for you.

• Hydration and Nutrition: Stay hydrated and nourished. Dehydration and poor nutrition can exacerbate headache symptoms, so drink plenty of water and eat balanced meals throughout the day.

• Call SWELL: If trigger points (or knots in your muscle) are contributing to your muscle tension and headaches, consider calling Dr. Anthony Inzillo to get some relief with dry needling techniques. Dry needling involves the insertion of fine needles into trigger points to release tension, alleviate pain, and improve muscle function, providing targeted relief for tension headache sufferers. Not only will we help to eliminate your pain during your initial visit, but we will also be able to provide you with a personalized home exercise program to help you strengthen the muscles and prevent those gnarly headaches from returning!

Tension headaches can be a common nuisance, but they don't have to rule your life. By implementing these strategies such as improving posture, strengthening your muscles, and taking breaks from your computer/desk, you can take proactive steps toward finding relief and preventing the return of future headaches. Remember, everyone's journey to pain-free living is unique, so don't hesitate to reach out for individualized professional help if needed and let us help you say goodbye to those pesky headaches.

Our favorite recipe this week!

Sweet Potato Nachos (meal prep)

• 3 sweet potatoes, cut into coins

• 1/2 can of corn

• 1/2 can of black beans

• 1/2 cup shredded cheese

• 1 lb ground chicken

• 1 packet of taco seasoning

• 1/2 red onion, diced

• 1/4 cup chopped cilantro

• 1 bell pepper

• 1/2 cup plain Greek yogurt (for topping)

Directions:

1. Preheat oven to 400 degrees F.

2. Cut sweet potatoes into coins and spray with oil. Sprinkle with salt.

3. Bake sweet potatoes in the oven for 30 minutes, flipping halfway through.

4. While sweet potatoes are baking, cook ground chicken in a pain over medium heat with oil. Season with taco seasoning and break apart to cook.

5. While ground chicken cooks, drain and rinse black beans and corn.

6. Dice bell pepper, onion, and cilantro - set aside.

7. Once sweet potatoes are cooked, layer the bottom of four meal prep containers with sweet potatoes.

8. Divide cooked ground chicken mixture between dishes.

9. Top with cheese, corn, black beans, bell pepper, red onion, and cilantro.

10. Divide plain Greek yogurt into individual mini cups and place on top of nachos.

11. Enjoy for 3-4 days in the fridge. Before eating, remove yogurt and heat dish for about 1 minute.

Top o' the mornin' to ya, fellow fitness enthusiasts! As we celebrate St. Patrick's Day, a day synonymous with all things green, let's harness the spirit of the Irish and lace up our running shoes for a dose of "green exercise" that'll have us feeling lucky and lively. Today, we'll explore the concept of green exercise and how incorporating outdoor activities like running can enhance our physical and mental well-being, all while embracing the festive spirit of St. Paddy's Day.

• Connect with Nature: There's something magical about pounding the pavement amidst lush greenery. Green exercise allows us to escape the confines of indoor spaces and immerse ourselves in the beauty of nature, whether it's a scenic trail run or a leisurely jog through a local park.

• Boost Mental Health: The fresh air, sunlight, and natural surroundings associated with outdoor exercise have been shown to have a positive impact on mood and mental well-being. Running outdoors can help reduce stress, anxiety, and symptoms of depression, leaving us feeling refreshed and rejuvenated.

• Enhance Physical Fitness: Running is a fantastic cardiovascular workout that strengthens the heart, lungs, and muscles. Whether you're a seasoned marathoner or a casual jogger, hitting the pavement on St. Patrick's Day is a great way to improve endurance, burn calories, and stay fit.

Tips for a Shamrockin’ Workout:

• Wear Your Green: Don your favorite green workout gear to add a festive touch to your workout and show off your St. Patrick's Day spirit.

• Set a Fun Goal: Make your St. Paddy's Day workout even more enjoyable by setting a fun goal, such as completing a certain distance on a new route or working out in a new park.

• Hydrate Like a Leprechaun: Stay hydrated before, during, and after your workout to ensure optimal performance and prevent dehydration. Consider bringing along a reusable water bottle filled with refreshing H2O or your favorite green-themed sports drink.

• Embrace the Irish Spirit: Channel the luck of the Irish as you workout, imagining yourself racing across the verdant hills of the Emerald Isle. Listen to Celtic music or Irish folk tunes to add a festive soundtrack to your workout and keep your spirits high.

This St. Patrick's Day, let's lace up our running shoes and hit the pavement with the enthusiasm of a leprechaun chasing a pot of gold. By embracing the concept of green exercise and incorporating outdoor activities like running into our celebrations, we can reap the physical, mental, and emotional benefits of exercise while honoring the festive spirit of the holiday. So, whether you're running a solo 5K or completing a workout at a local park, may the road rise up to meet you, and may your run be filled with joy, luck, and the magic of the Emerald Isle. Happy St. Patrick's Day!

Our favorite recipe this week!

Shepherd's Pie

• 1 lb Ground Beef

• 1 Large Onion (chopped)

• 3 Large Carrots (medium dice)

• 1 - 14oz Can of Green Beans

• 1 Bag of Frozen Corn

• 1 - 10oz Can of Cream of Mushroom Soup

• 3 Large Potatoes (cubed)

• 1 Cup Milk

• 2 Tbsp Butter

• Salt/Pepper to taste

• 1/2 Cup Shredded Cheddar Cheese

Directions:

1.Heat skillet over medium heat and brown ground beef and onion together. Transfer to another bowl.

2.Cut up carrots. Saute carrots, green beans, and corn in the skillet with butter after ground beef/onion are removed.

3.Make mashed potatoes in a separate pot by adding the cubes to a pot of boiling water for approx. 15 mins until potatoes can be easily stabbed with a fork. Make sure the water covers the potatoes fully. Drain the potatoes.

4. Put them back in the pot and add milk, butter, and salt/pepper to taste.

5. Add ground beef and onion back to skillet with vegetables and add the cream of mushroom soup. Stir.

6. Put the mixture in an over proof dish, then cover with mashed potatoes. Spread evenly and top with cheese.

7. Bake at 375 degrees for 30 minutes.

Knee pain can be a real pain in the... well, knee. But what if I told you that the true cause of your discomfort might not even be in your knee? This week, we'll uncover some surprising truths about knee pain, exploring how hip weakness and stability issues in the feet can be the real troublemakers. Plus, we'll dive into effective strategies for addressing these issues, including strengthening your hips, upgrading your footwear, and seeking further help from Dr. Anthony if you’re unable to determine the root cause of your pain.

Identifying Common Culprits of Knee Pain:

• Hip Weakness: Your hips might seem miles away from your knees, but they play a crucial role in knee health. Weak or poorly controlled hip muscles can negatively affect the way your knees move, causing them to cave or turn inward, which can lead to increased stress on your knees and potential knee pain.

• Overpronation of the Feet: Ever heard the phrase "the feet are the foundation of the body"? Well, it's true! When your feet overpronate (roll inward excessively), it can disrupt the natural mechanics of your lower body, again causing your knees to twist inward- leading to increased knee stress, and you guessed it… knee pain.

• Faulty Movement Patterns: Sometimes even when our hips are strong and our feet are aligned, the way we move still places increased stress on the knees. If the knees dive forward excessively or inward when we squat, lunge, jump, run, etc, an otherwise healthy knee can be subject to high amounts of stress and pain.

Ways to Improve Knee Pain:

• Hip Strengthening Exercises: Targeted exercises to strengthen and regain control of your hip muscles can work wonders for alleviating knee pain. Think clamshells, hip bridges, and lateral leg raises.

• Footwear Upgrades: Ditch the flimsy flip-flops and opt for supportive footwear with proper arch support. Look for shoes designed to address overpronation and provide stability during movement. Not sure which shoes will provide your feet with the most support? Fleet Feet Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes to support YOUR feet!

• Orthotic Inserts: If your feet need a little extra TLC, consider investing in orthotic inserts or custom-made shoe inserts. These inserts can help correct foot alignment issues and provide added support for your arches.

• Running Gait/Movement Analysis: Dr. Anthony can conduct a detailed analysis of your running gait and other movement patterns using recording software from multiple viewing angles. With the software and our highly trained eyes and brains to break down the findings that could be contributing to pain or inefficiency, we'll educate you on those findings and teach you solutions that are easy to implement so that you can become more efficient and pain-free.

How SWELL Can Help You:

• Thorough Assessment: We are experts in musculoskeletal health and can perform a comprehensive evaluation to pinpoint the root cause of your knee pain, whether it's hip weakness, foot mechanics, movement patterns, or a combination of factors.

• Personalized Treatment Plan: Based on your assessment findings, Dr. Anthony will develop a personalized treatment plan tailored to address your specific needs and goals. This may include a variety of interventions such as strengthening exercises, manual therapy, and gait/movement pattern correction.

• Education and Empowerment: Beyond providing treatment, here at SWELL we empower you with knowledge and tools to take control of your own knee health. We can educate you on proper body mechanics, footwear choices, and injury prevention strategies to keep knee pain at bay.

Knee pain doesn't have to be a mystery, and it certainly doesn't have to hold you back from doing the things you love. By looking beyond the knee and addressing underlying issues such as hip weakness, overpronation of the feet, or faulty movement patterns, you can take proactive steps toward lasting relief and improved function. With the guidance of Dr. Anthony and a commitment to targeted interventions, you can bid farewell to knee pain and hello to a happier, healthier you. Here's to walking, running, and dancing through life with ease and comfort!

Our favorite recipe this week!

Black Bean Salsa Dip

• 2 Cans Black Beans, Drained

• 1 Can White Corn, Drained

• 1 Pint Grape Tomatoes

• 1/2 Red Onion

• 1/2 Cup Cilantro

• 1 Avocado

• 1/4 Cup Lime Juice

• 1/4 Cup Extra Virgin Olive Oil

Add the following ingredients to taste!

• 1 tsp. Salt

• 1 tsp. Pepper

• 1 tsp. Cumin

1. Add all ingredients together and stir.

*Best if chilled in fridge before serving. serve with your favorite chips! :)

Ah, “degenerative disc disease” (DDD) – the mere mention of it can send shivers down the spine of anyone experiencing back pain who gets this diagnosis. But what if I told you that much of what you've heard about DDD is based more on myth than reality? This week, we'll unravel the misconceptions surrounding this common condition and shed light on the truth, including some surprising statistics that may change the way you view spinal health and provide good news.

Typical Diagnosis:

You start experiencing some nagging back pain that’s interrupting the things you love to do. You go to the doctor and get an x-ray. When the results comes back, your provider says, “I reviewed your x-ray and you have the back of an 80-year old.” Has this happened to you and freaked you out? If so, you’re not alone! This sorry diagnosis usually leaves you feeling defeated and that you’ll never get out of pain or get the help you’re looking for.

Understanding Degenerative Disc Disease:

First things first, let's set the record straight. Degenerative disc disease isn't quite the dire diagnosis it's often made out to be. Contrary to popular belief, it's not a disease per se, but rather a natural part of the aging process. Just as our hair turns gray as we age, the discs in our spine naturally lose water content and elasticity, leading to reduced disc height on imaging studies. This process actually starts in your 20s and is perfectly normal.

Debunking the Myths:

Myth: Degenerative Disc Disease Is a Disease.

• • Truth: Despite its name, DDD isn't a disease in the traditional sense. It's a natural part of the aging process that affects the spinal discs over time, much like wrinkles or gray hair are normal outward signs of aging.

Myth: Degenerative Disc Disease Always Causes Pain.

• • Truth: While DDD can sometimes be associated with back pain or neck pain, not everyone with “degenerative” changes in their spine experiences symptoms. In fact, the majority of people have evidence of “degeneration” on imaging studies without ever experiencing pain and this most likely isn’t the actual cause of your pain at all.

Myth: Degenerative Disc Disease Is Rare.

• • Truth: DDD is incredibly common, especially as we get older. One study showed that by age 30, nearly 30% of asymptomatic people showed signs of DDD on imaging. Research also proves that by age 50, around 85% of people will show evidence of DDD on imaging studies, even if they're not experiencing any symptoms at all.

Myth: Symptoms from Degenerative Disc Disease Are Irreversible.

• • Truth: Most of the time, back pain symptoms are due to something other than DDD. Your doctor may just not have the training to understand the real root causes. Many people can effectively manage their symptoms or even take preventative steps to promote good spine health. This includes maintaining a healthy weight, staying active and mobile, eating well, and incorporating resistance training to increase your bone density.

Degenerative disc disease may sound scary and ominous, but it's time to separate fact from fiction. By understanding the truth about DDD and embracing proactive measures to support spinal health, you can take control of your well-being and enjoy a fulfilling, pain-free life. If you are experiencing back pain and received this diagnosis, it’s time to call SWELL! We always put YOU, our client, at the front and center and prioritize your needs. We don’t settle for this BS diagnosis that leaves you feeling defeated and unmotivated without answers. We can decrease your pain symptoms and help you get to the ROOT cause of the problem to get you out of pain permanently and back to enjoying the things you love to do!

Our favorite recipe this week!

Chicken & Veggie Stiry Fry

• 1 lb boneless, skinless chicken breast (cut into 1 in. cubes)

• 2 tbsp olive oil

• 2 cups broccoli florets

• 1 red bell pepper / 1 yellow bell pepper

• 16 oz package baby bella mushrooms

• Salt, pepper, & garlic to taste

• Low sodium soy sauce or liquid aminos

Directions:

1. Add 1 tbsp of olive oil to large skillet & heat over medium-high heat.

2. Add chicken & season with salt, pepper, garlic. Cook 3 to 5 minutes until cooked through & remove from skillet.

3. Reduce heat to medium, add 1 tbsp of olive oil to skillet - add broccoli, peppers, & mushrooms. Stir occasionally, just until crisp tender.

4. Add chicken back to skillet and stir to combine!

TIP: You can also add some soy sauce while cooking the chicken/veggies. We like to serve over brown rice and add Terry Ho’s reduced calorie Yum Yum sauce!

Ever woken up feeling like you've been sleeping on a rock all night, only to discover a crick in your neck that seems determined to ruin your day before it even begins? If you've experienced this unwelcome wake-up call, you're not alone. This week, we'll explore practical strategies for managing morning neck pain and tackling that stubborn crick, so you can start your day on the right side of the bed.

Understanding Neck Pain and Cricks:

Waking up with a crick in your neck can happen for various reasons, including sleeping in an awkward position, using an unsupportive pillow, or simply holding tension in the neck and shoulders overnight. This discomfort can range from mild stiffness to sharp pain, making it challenging to turn your head or move freely upon waking.

Managing and Alleviating Morning Neck Pain and Cricks:

• Gentle Neck Stretches: Ease into your morning routine with gentle neck stretches and movements to loosen up stiff muscles and improve flexibility. Slowly rotate your neck from side to side like an owl, tilt your head side to side, forward and backward, and gently roll your shoulders.

• Proper Pillow Support: Invest in a supportive pillow that aligns with your preferred sleeping position. Side sleepers may benefit from a firmer pillow with extra neck support, while back or stomach sleepers may prefer a softer option.

• Sleeping Position Awareness: Pay attention to your sleeping position and avoid positions that place undue stress on your neck and shoulders. Aim to maintain a neutral spine alignment while sleeping.

• Posture Awareness: Pay attention to your posture throughout the day, especially when sitting at a desk or using electronic devices. Maintain a neutral spine position, avoid slouching, and take regular breaks to stretch and move

• Ergonomic Adjustments: Ensure your workspace is ergonomically optimized to reduce strain on your neck and shoulders. Adjust your chair height, monitor position, and try to maintain a healthy posture/alignment throughout the day by sitting or standing tall at your workstation.

• Dry Needling by Dr. Anthony: Dry needling, performed by a skilled physical therapist, targets trigger points or knots in the neck and shoulder blade muscles using thin needles. This technique can effectively release muscle tension, reduce pain, and improve range of motion, providing significant relief for neck pain and cricks caused by pesky trigger points.

Dealing with neck pain and cricks can throw an unfortunate wrench into your day, but with the right approach, you can swiftly alleviate discomfort and restore mobility. With a combination of home management strategies and the amazing benefits of dry needling by SWELL, relief is within reach! Prioritize self-care, listen to your body, and don't hesitate to seek professional help if needed. Here's to untangling the knots and finding comfort in your neck once again.

Our favorite recipe this week!

Delicious Chocolate Peanut Butter Apple Rounds

• 1 Apple

• Peanut Butter

• Chopped Peanuts

• Cinnamon

• Melted Dark Chocolate

• Sea Salt

Directions: 

1. Slice your apple into thin slices. Remove the core using a knife or shape cutter. Arrange on a lined baking tray.

2. Spread peanut butter on top of each slice. Top with peanuts, a sprinkle of cinnamon, and a drizzle of melted dark chocolate. Finish with a sprinkle of sea salt.

3. Place in the freezer to set for 10 minutes. Remove and keep stored in an airtight container in the fridge.

Ah, the temporomandibular joint (TMJ) – a small but mighty joint that plays a crucial role in everyday activities like chewing and speaking. Yet, when TMJ pain strikes, it can feel like a giant obstacle in your path to comfort. Few things rival the persistent pain of TMJ issues and the relentless grind of teeth clenching. If you're nodding along in solidarity, you're not alone. This week we'll explore practical tips for managing TMJ pain and teeth grinding at home, along with a game-changing technique, such as dry needling, to help alleviate discomfort.

TMJ pain can manifest as jaw stiffness, clicking or popping noises, difficulty chewing, and even headaches or ear pain. Teeth grinding, or bruxism, often accompanies TMJ issues and can lead to further discomfort and dental problems.

Managing and Alleviating TMJ Pain & Teeth Grinding:

• Self-Care Techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga to alleviate stress, which can exacerbate TMJ pain and tension in the jaw muscles. Applying moist heat or cold packs to the jaw area can also temporarily reduce inflammation and soothe discomfort.

• Gentle Jaw Exercises: Perform gentle jaw stretches and exercises to improve jaw mobility and reduce stiffness. These may include opening and closing the mouth slowly or gently massaging the jaw muscles.

• Posture Correction: Maintain good posture to reduce strain on the neck and jaw. Avoid slouching and practice proper ergonomics when sitting and standing.

• Mouthguard: If teeth grinding or jaw clenching contributes to TMJ pain, consider wearing a mouthguard (either from the store or custom made) at night to protect your teeth and alleviate pressure on the jaw joint.

• Dry Needling by Dr. Anthony: This technique involves the insertion of thin needles into trigger points or tight muscles in the jaw area to release tension and promote muscle relaxation. Dry needling can help alleviate TMJ pain and improve jaw mobility.

Dealing with TMJ pain and teeth grinding can be a real headache - quite literally. We've had clients who have dealt with pain and discomfort for years and tried self-care, jaw exercises, mouthgaurds, and even Botox before coming to SWELL for dry needling. After just one session - they had significant improvement that lasted for many months without the risks involved from injections such as Botox. By implementing these home management strategies and considering the transformative benefits of dry needling by Dr. Anthony, you can take proactive steps toward relief and reclaiming comfort in your daily life. Remember, you don't have to grin and bear it alone. Seek help, prioritize self-care, and pave the way to a happier, healthier jaw.

Our favorite recipe this week!

Shrimp Rice Bowl

• 12 Jumbo Shrimp (deveined & shelled)

• 2 cups cooked brown rice

• 1-2 tsp salt & ground black pepper

• 2 tbsp soy sauce (or Tamari/ Coconut Aminos)

• 1-2 tbsp olive oil

• 1 avocado (sliced)

Directions:

1. Pat shrimp dry & season with salt & pepper.

2. Bring skillet on stove to medium-high heat. Add olive oil to coat the pan.

3. Place shrimp in hot pan & let cook approx. 1-2 mins per side until no longer translucent. Add additional olive oil as needed to prevent pan from drying out.

4. Remove shrimp from pan. Divide rice, avocado, & shrimp between 2 bowls.

5. Drizzle with soy sauce & enjoy! *Optional - top with cilantro.

Ah, shin splints – the unwelcome companion of many active individuals. Whether you're a seasoned athlete, a casual jogger, or an avid gym-goer, the sharp pain along your shins can put a serious damper on your fitness routine. But fear not! This week, we'll delve into the causes of shin splints and provide you with practical tips to manage and alleviate this pesky pain so you can get back to doing what you love.

Understanding Shin Splints:

Shin splints occur when the muscles, tendons, and bone tissue around your shinbone become inflamed. This often happens due to repetitive stress, such as running on hard surfaces, overtraining, wearing improper footwear, or lacking sufficient lower leg strength.

Managing and Alleviating Shin Splints:

• Rest and Ice: Give your shins a break by reducing or temporarily halting high-impact activities. Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.

• Strengthening Exercises: Strengthen the muscles in your lower legs to provide better support and stability to your feet and ankles. Calf raises, balance training, and resistance band exercises are effective for preventing and managing shin splints.

• Proper Footwear: Invest in supportive shoes with proper cushioning and arch support, especially if you're a runner or engage in high-impact activities regularly. Replace worn-out shoes to avoid exacerbating shin splint pain. Fleet Feet - Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes for YOUR feet!

• Cross-Training: Mix up your exercise routine by incorporating low-impact activities like cycling, yoga, or strength training. This reduces the repetitive stress on your shins while maintaining overall fitness.

• Proper Warm-up and Cool-down: Always warm up before exercising to prepare your muscles and joints for activity. Similarly, cool down afterward with gentle stretches to prevent muscle tightness and soreness.

• Foam Rolling/Stretching: Use a foam roller to target tight muscles and fascia in your calves and shins. This can help improve circulation and alleviate tension. Also, you can incorporate gentle stretches for your calf muscles, Achilles tendon, and the muscles surrounding your shins. Hold each stretch for 20-30 seconds and repeat several times a day to alleviate tightness.

• Improve Running Technique: Overstriding and/or overpronation often lead to these injuries in runners. We perform detailed running gait analyses to evaluate and improve running form to reduce pain and improve efficiency.

• Call SWELL: We have special tools available to help you heal quickly and get back to doing what you love pain-free! Our patients have experienced great relief with dry needling as well as other manual therapy and targeted exercise techniques.. We offer free phone consultations, so don’t delay & call us today!

Shin splints may be a common ailment among active individuals, but they don't have to derail your fitness journey. By incorporating these tips into your routine and giving your shins the care they deserve, you can manage and alleviate shin splint pain effectively. Remember to listen to your body, prioritize rest and recovery, and gradually build back your strength and endurance. With patience and perseverance, you'll be back on your feet and conquering your fitness goals in no time!

Our favorite recipe this week!

Overnight Oats with Yogurt (Gf/Df)

• 1 cup vanilla yogurt (we use coconut milk yogurt)

• 1 cup gluten free oats

• 1 cup unsweetened oat milk

• 1 tbsp chia seeds

• 1 tbsp honey

• 1 tsp ground cinnamon

Directions:

1. Add all ingredients to a large bowl,, and stir everything together. Cover and let sit overnight to thicken.

2. Scoop 1/2 cup into a bowl in the morning and serve with your favorite toppings.

Best toppings: fresh fruit, chopped nuts, almond butter, scoop of protein powder, chocolate chips, or flavored yogurt.

Life can be a rollercoaster, and at times, the stress of daily challenges can take a toll on our well-being. If you find yourself caught in the whirlwind of stress, you're not alone. This Sunday, we'll explore some practical tips on how to manage and alleviate stress, helping you carve out a path to a more balanced and serene life.

Stress is a natural response to the demands and pressures of life. However, chronic stress can negatively impact both physical and mental health, making it crucial to find effective ways to manage and mitigate its effects.

Managing Stress:

• Regular Exercise: Physical activity is a powerful stress buster. Whether it's a brisk walk, a yoga session, or a dance class, moving your body releases endorphins, the body's natural mood lifters. Remember a 1-hour workout is only 4% of your day. Make time for your health!

• Time Management: Learn to say NO! Are you guilty of over-committing yourself like me? This can lead to even higher stress levels with less time during the day to get the important things done. It can also help to break down tasks into manageable steps, set realistic deadlines, and create a schedule that allows for breaks. Effective time management can reduce the feeling of being overwhelmed.

• Deep Breathing and Mindfulness: Take a moment to pause and breathe deeply. Mindful breathing can activate the body's relaxation response, calming the nervous system and reducing stress levels. We recommend a free app called Headspace which gives you 10 minutes each day of guided meditation/relaxation.

• Find a Hobby: Engage in activities you enjoy, whether it's reading, painting, playing pickleball, or gardening. Hobbies provide a healthy outlet for stress and contribute to overall well-being.

• Healthy Lifestyle Choices: Nourish your body with a balanced diet, stay hydrated, and ensure adequate sleep. A healthy lifestyle provides a solid foundation for managing stress.

Stress is a part of life, but how we manage it makes all the difference. If stress becomes overwhelming, consider seeking guidance and support from a professional. Therapy or counseling can provide tools and strategies to cope with stress effectively. By incorporating these strategies into your routine, you can create a more resilient and balanced approach to stress. Remember, self-care isn't selfish; it's a vital component of a healthy, happy life! Take a deep breath, embrace the journey, and let the stress melt away. Here's to a calmer, more vibrant you this year!

Our favorite recipe this week!

Yummy Snack - Energy Bites (Gf/Df)

• 1 cup gluten free oats

• 2/3 cup coconut flakes

• 1/2 cup + 1 tbsp creamy peanut butter

• 1/2 cup ground flax seed

• 1/3 cup honey

• 1 tbsp chia seeds

• 1 tsp vanilla extract

• 1/2 cup dairy free chocolate chips

Directions: 

1. In a bowl, mix all ingredients together.

2. Cover and place in the refrigerator 20-30 mins. to make mixture less sticky.

3. Remove from refrigerator and roll into 1 inch bites. Store in airtight container in refrigerator.

*Favorite gf/df chocolate chips to use - Enjoy Life Minis

Hey there, desk warriors! We get it - the daily grind, endless Zoom calls, and that ever-so-comfortable office chair. But let’s talk about the silent hero that can make or break your day: your posture. This week we’re diving into the challenges of sedentary lifestyles, sharing tips to improve your posture, and exploring the magical world of standing desks!

The Sedentary Struggle

Sitting for prolonged periods isn’t just boring; it’s a real challenge to your body. Slouching, rounded shoulders, and a sore back become your daily companions, leading to a host of issues like lower back pain, neck strain, and reduced energy levels. But fear not, you can turn the tide with a bit of posture magic!

Tips to Improve Posture

• Sit Pretty: Scoot your bottom toward the back of the chair to prevent slouching and keep your feet flat on the ground. Maintain 90-degree angles at your hips and knees and most importantly, sit tall!

• Ergonomic Essentials: Invest in an ergonomic chair that supports the natural curve of your spine. Position the top of your computer screen at eye level to avoid straining your neck.

• Take Breaks: Set a timer to remind yourself to stand, stretch, or walk around every 30 minutes. It’s a small break, but it can work wonders for your posture and energy levels.

• Strengthen Your Core: Engage your core muscles while sitting. It’s like having an invisible support system for your spine. Simple exercises like seated leg lifts can work wonders.

The Standing Desk Solution

Now, let’s talk about the superhero of the office - the standing desk. Here are some benefits that might just make you want to make the switch:

• Improved Posture: Standing naturally promotes better posture by engaging core muscles & aligning the spine. Say goodbye to slouching!

• Increased Energy Levels: Standing encourages blood flow and oxygen circulation, keeping you more alert and energized throughout the day.

• Reduced Back & Neck Pain: Many desk warriors report a significant reduction in lower back pain and neck pain after switching to a standing desk. It’s a game changer for your comfort!

• Boosted Productivity: Standing can enhance focus and productivity. Wave goodbye to that mid-afternoon slump and power through your tasks.

By adopting these tips and maybe even embracing the standing desk revolution, you’re not just combating posture problems - you’re rewriting the script for a healthier, more dynamic work life. Break free from the shackles of sedentary habits, stand tall (literally), and make every workday a step towards a happier and more posturally-perfect you!

Our favorite recipe this week!

Super Quick and Tasty Burger Bowl

• 1 lb. ground beef or ground turkey

• Romaine lettuce

• Pickles

• 1 Tomato

• 1 Avocado

• 1 tbsp ketchup

• 1 tbsp dill relish

• 1/4 cup of mayonaise

Directions: 

1. Heat a skillet over medium high heat. Add the meat and brown it, breaking it up as it cooks, until fully cooked.

2. While beef is browning make sauce with mayo, ketchup, & relish. Add all ingredients to a small bowl and whisk together.

3. Assemble the burger bowl. Start with romaine lettuce then add the toppings and meat. Drizzle the sauce on top and enjoy!

Other delicious topping ideas: bacon, mushrooms, cheese, fried egg, grilled veggies i.e. zucchini, peppers, and onions.

TIP: Depending on how much sauce you like, you may need to make more. Feel free to add more ketchup or relish to taste!

Hey, tired soles! Ever had that “ouch” moment thanks to plantar fasciitis? Whether you’re a runner or just strolling through the chaos of daily life, this guide is your ticket to foot bliss. Our feet are the unsung heroes of daily life, supporting us through every step. Now it’s time to show our soles some extra care! This week we’re exploring some effective ways to manage and alleviate this common foot ailment.

What is plantar fasciitis?

Great question! It is inflammation of the plantar fascia, a thick band of tissue that spans the bottom of the foot, connecting the heel to the toes. It can affect individuals from all walks of life and is often caused by factors such as overuse, improper footwear, or biomechanical issues.

What should I do for plantar fasciitis?

• Mobility Exercises: Perform stretching exercises for the calf muscles and plantar fascia. These can enhance flexibility and relieve tightness. A tennis ball is a great tool to provide an effective self-massage to the bottom of the foot or to address knots in the calf .

• Footwear Matters: Ensuring that you have shoes with proper arch support for everyday use is vital. You want to make sure that your footwear provides the necessary stability to support your foot and alleviate strain on the plantar fascia. Orthotic inserts or insoles can also provide additional support to help distribute the pressure evenly across your foot, promoting comfort throughout the day. Not sure you’re wearing the right shoes? Fleet Feet - Pensacola has a 3D foot scanner and pressure plate to analyze your gait and the pressure points as you walk to ensure you’re in the best shoes for YOUR feet!

• Night Splints: Utilizing a night split can allow you to maintain a gentle stretch on the calf and plantar fascia while you sleep, which can lead to reduced morning pain and improved flexibility.

• Strengthening Exercises: Strengthen your calf and foot muscles to provide better overall support for the plantar fascia. Performing exercises like calf raises can help strengthen these muscles.

• Call SWELL: We have special tools available to help you heal quickly and get back to doing what you love pain-free! Our patients have experienced great relief with dry needling as well as other manual therapy and targeted exercise techniques. We offer free phone consultations, so don’t delay & call us today!

Plantar fasciitis may be a temporary setback, but with the right care and attention, you can get back on track. Remember, your feet carry you through the journey, so treat them kindly. By implementing the strategies above, you can take significant steps toward managing and alleviating discomfort.

Wishing you happy and pain-free strides! 🏃🏻

Our favorite recipe this week!

Super Easy Slow Cooker Taco Soup (Serves 8-10)

• 1 (16oz) can pinto beans

• 1 (16 oz) can kidney beans

• 1 (11oz) can yellow corn

• 1 (11oz) can diced tomatoes

• 1 (4oz) can diced green chiles

• 1 yellow onion

• 1 green bell pepper

• 1 red bell pepper

• 1 envelope taco seasoning

• 1 lb of ground beef

Directions:

1. Cook ground beef & drain.

2. Chop onions & bell peppers. Sauté onions in skillet until soft.

3. Add all ingredients to slow cooker. (DO NOT drain cans). Stir.

4. Cook on high for 2 hours or low for 4 hours.

5. Garnish with Greek yogurt, shredded cheese, chopped green onions, or avocado. You can also serve with tortilla chips.

TIP: We love doubling this recipe to have plenty of leftovers! You can even put it in containers and freeze to eat later.

We hope this newsletter finds you in great health and high spirits. This week, we’re diving into a crucial aspect of your fitness routine that often goes overlooked - the warm-up and cool-down.

Unlocking Your Potential with a Proper Warm-Up

Think of your body as a high-performance engine. Just as a car needs a warm-up before hitting the road, your body needs preparation before engaging in strenuous activities. A dynamic warm-up serves as the ignition key to prime your muscles, increase blood flow, and enhance joint flexibility.

• Increased Blood Flow: A proper warm-up increases blood circulation, delivering oxygen and nutrients to your muscles. This not only improves performance, but also helps prevent muscle strains and injuries.

• Improved Flexibility: Dynamic stretches during your warm-up routine promote flexibility, making your muscles more pliable and less prone to tears or strains.

• Enhanced Neural Activation: It’s not just a warm-up; it’s the pregame show for your nervous system. Get ready for improved coordination and reaction time, making you the ninja of your workout world.

Follow the link below to try some of our favorite warm-ups this week before your workout! 

https://www.my-exercise-code.com/code/xrxTL?u=K6R3&c=KM853FD&mc_cid=c0602bf195&mc_eid=47456bd449

Why Cool-Downs Matter Just as Much

After your muscles have shown off their moves, it’s time for the cool-down, the grand finale of your fitness performance.

• Improved Cardiovascular Health: Cooling down helps your heart rate, breathing rate, and blood pressure gradually return to resting levels and helps promote the return of blood flow back to the heart, instead of pooling in the extremities.

• Waste Product Removal: Post-exercise, your muscles throw a little party, but it leaves a mess. Cool-down exercises act as the cleanup crew, ensuring lactic acid and other waste products don’t build up. Instead, gentle exercises during cool-down help flush out these by-products, reducing soreness.

• Promotes Flexibility Maintenance: Static stretches during your cool-down are like sending your muscles to a spa day. They maintain the flexibility they gained during the warm-up, ensuring they stay limber and ready for the next workout. There are tons of stretches to choose from so pick the ones that target the main muscle groups that were used during your workout.

Follow the link below to try some of our favorite cool-down stretches this week after your workout!

https://www.my-exercise-code.com/code/xrxTL?u=CL2D&c=JGYJ9MF&mc_cid=c0602bf195&mc_eid=47456bd449

For your next workout, consider allocating 5-10 minutes for a dynamic warm-up. Afterward, take another 5-10 minutes for a cool-down. Remember, these routines aren’t just for athletes; they’re for anyone looking to optimize their performance, prevent injuries, and support long-term wellness.

So, lace up those shoes, embrace the warm-up, and savor the cool-down. Your body will thank you!!!

Our favorite recipe this week!

Peanut Butter & Greens Smoothie

• Crushed ice

• 1/2 large banana

• 1-2 tbsp. peanut butter

• 2 handfuls of baby spinach

• 1 scoop vanilla protein powder

• 3/4 - 1 cup of unsweetened vanilla almond milk

TIPS: *Trying to lose weight? Replace peanut butter with PB2 or powdered peanut butter to make this lower in calories and fat.

*Need caffeine? Add 1 shot of espresso and decrease the amount of milk you use.

As we step into 2024, it’s the perfect time to set the stage for a healthier and happier version of yourself. Below are a few simple yet powerful habits that can make a big difference in your physical well-being and performance this year.

• Prioritize Regular Movement: Whether it’s a daily walk, quick stretch, or a full-blown workout, make movement a non-negotiable part of your routine! Not only does it keep your body strong and flexible, but it also contributes to a positive mindset.

• Stay Hydrated: Hydration is key to optimal performance and recovery. Make it a habit to drink enough water throughout the day by keeping a water bottle with you at all times.  A good rule of thumb - drink half your body weight in ounces of water per day & for every 30 mins of exercise, add another 12 ounces of water. Easy way to monitor if you’re well hydrated - make sure your urine is clear or pale yellow in color. If not, drink up!

• Fuel Your Body Right: Pay attention to what you eat and how it makes you feel. Depending on your specific goals, aim for 45-65% of your calories per day to come from carbs, 20-35% from healthy fats, and about 10-35% from protein. MyFitnessPal App is a great free resource to track your nutrition intake. Don’t forget to enjoy some treats too (in moderation of course) - balance is key!

• Prioritize Quality Sleep: This can be a game-changer for both physical and mental well-being. Create a consistent bedtime routine, limit screen time before bed, and aim for 7-9 hours of sleep per night.

• Laughter Breaks: Whether it’s a funny podcast, a comedy show, or a silly time with friends, laughter is a fantastic workout for your mood! Not only does it burn calories, but it’s also a great ab workout. Way more fun than crunches.

Our favorite recipe this week!

Delicious & Easy Meat Loaf with Vegetables (gluten free & dairy free)

• 1 tbsp. extra virgin olive oil

• 1 onion, chopped

• 1/2 red bell pepper, chopped

• 1/2 green bell pepper, chopped

• 1/2 lb. extra-lean ground beef

• 1/2 lb. ground turkey

• 1 egg, beaten

• 3/4 tsp. salt

• 1/2 tsp. ground black pepper

• 1 clove garlic, minced

• 1/2 cup cooked brown rice

• 1 cup chunky salsa

Directions:

1. Preheat oven to 350 degrees F.

2. Heat oil in skillet over medium heat. Add the onion & bell peppers and cook for 5 mins, or until tender.

3. In a large bowl combine, combine the beef, turkey, salsa, egg, salt, black pepper, and garlic. Stir in the vegetables & rice.

4. Place the mixture in a baking dish and pat into an oblong loaf.

5. Bake for 45 minutes, or until thermometer inserted in center registers 160 degrees F and meat is no longer pink. *You may need to use paper towels to soak up some of the juice from the bottom of the baking dish at the 45 min mark and place back in the oven for a few extra mins.

TIP from experience: If you double the recipe, don’t double the salsa as it’ll make the meat loaf too liquidy.