Hillsboro: (503) 615-5969 I Banks: (971) 713-3960 annab@impactpthillsboro.com

Hey friends of Impact!

A new year lies ahead of us, full of possibilities! As you think about your goals for 2015 – maybe walking that 5K or running that 1/2 marathon, losing those holiday pounds or returning to sport after an injury – ask yourself, “Is my body ready for this?” and, if not, “What do I need to do to get there?”

A lot of injuries can be prevented with proper training. Too much too soon will set you up for trouble. Here are some thoughts to help you get started this year:

  • If you are a runner looking to increase your mileage, remember the 10% principle: never increase your distance by more than 10% each week. That means if you’ve been running 1 mile on a regular basis, don’t increase that distance by more than 100 yards in a week. If you typically run 5 miles at a time, don’t increase by more than 1/2 a mile in a week, and so on. If you’re starting from nothing, start with walking.
  • If you’re looking to gain strength, remember that it takes 6 to 8 weeks of consistent resistance exercise to make significant gains. So stick with it!
  • Don’t forget that safety and success in all athletic activity require strong core muscles. This doesn’t mean doing more crunches…let us know if you need input on how to develop a solid core!
  • If you are a year-round athlete, remember the periodization principle. Your body needs periods of active rest to maximize performance and well-being.
  • If you have any doubts about your lifting mechanics at home, on the job, or in the gym, don’t wait until you’re injured to get help!
  • Remember, pay attention to any pain that isn’t regular muscle soreness after exercise, but that comes from a joint or worsens each time you repeat an activity. It may be your body telling you there is a problem and that you need to visit your physical therapist! Don’t just push through it – “No pain no gain” is a lie!

Whatever your scenario is, or whatever your goals are, we’re here to help you enjoy a safe and active 2015. Happy New Year everyone!

~Your friends at Impact