A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Injured? Here's How to Rebuild Strength Without Setting Yourself BackIt’s a situation many active adults face: you’re recovering from an injury—maybe a shoulder strain, a knee issue, or something more complex—and you’re eager to get moving again. But how you return to exercise matters just as much
as when. The goal? Rebuild strength, mobility, and confidence—without re-injury. Here's how to do it safely and successfully, especially if you’re over 60. 1. Clear It With a ProBefore starting any movement routine post-injury, consult with your healthcare provider or physical therapist. Research shows that early, appropriate movement (called "therapeutic exercise") is linked to better
long-term outcomes, but it must match the phase of healing.
2. Respect the Healing TimelineSoft tissues—muscles, tendons, ligaments—don’t regenerate overnight. A general timeline: - Inflammatory phase (0–5 days): Rest and gentle range of motion.
- Repair phase (5 days–6 weeks): Gradual reintroduction of light resistance and
mobility.
- Remodeling phase (6+ weeks): Progressive loading, return to more dynamic movement.
That means if you’re 3 weeks post-injury, you’re likely in the controlled rehab zone—not ready for high-impact exercise just yet. |
3. Use the “50% Rule” to Reintroduce LoadWhen restarting an exercise you've done before (e.g., squats or
rows), begin at about 50% of your pre-injury weight, reps, or volume, and gradually build up over 2–4 weeks.
📚 Source: National Strength & Conditioning Association (NSCA) |
4. Prioritize Functional StrengthYour workouts should mimic movements you use in daily life or in your sport. For example: - Lower body injuries: Start with chair sit-to-stand, heel raises, banded squats, and step-ups.
- Upper body injuries: Use isometric holds (like holding
a wall pushup or resistance band row).
- Core stability: Dead bugs, bird dogs, and Pallof presses can help rebuild coordination and strength without strain.
These movements improve stability, posture, and power—all essential for returning to exercise and confident daily movement. 5. Pain ≠
ProgressPain is a signal, not something to “push through.” Use this scale: - 0–2/10 = Green light
- 3–5/10 = Yellow light (proceed cautiously)
- 6+/10 = Red light—back off or modify
Persistent post-exercise soreness or swelling? That’s your cue to reduce volume,
not push harder. 📚 Source: Journal of Orthopaedic & Sports Physical Therapy, 2020 6. Don’t Skip Balance & ProprioceptionAfter injury, the nervous system can become “disoriented”—you might feel clumsy, stiff, or hesitant. Exercises like single-leg balance with head turns, agility ladder drills, or uneven surface training
(e.g., foam pad or dyna disc) help re-train your body to feel confident again. This is especially important for fall prevention in adults 60+. 📚 Source: Geriatrics & Gerontology International, 2015 |
Final ThoughtComing back after an injury isn’t about toughness—it’s about strategy. Smart progression is what gets you strong again
without setbacks. Have a wonderful week! Kristen Nielsen |
Start Your Freedom JourneyWant to strengthen your body, sharpen
your brain, and improve your balance?
Togetherwon offers personalized, in-home fitness training tailored to your unique needs.
Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises
to get you started! |
Easy Fish TacosA staple at our house is fish tacos. They are healthy, fast, and easy to make! Serves: 4
Prep Time: 10 minutes
Cook Time: 10–12 minutes Ingredients:For the Fish:- 1 lb white fish (like cod, tilapia, or mahi-mahi)
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon smoked
paprika
- Salt and pepper to taste
- Juice of ½ lime
For the Tacos:- 8 small corn or flour tortillas (warmed)
- 1–2 cups shredded cabbage or coleslaw mix
- ¼ cup chopped cilantro (optional)
- Lime wedges, for serving
Quick Sauce:- ¼ cup plain Greek yogurt or sour cream
- 1 tablespoon mayo
- Juice of ½ lime
- ½ teaspoon garlic powder
- Hot sauce to
taste
Instructions:- Prep the Fish:
In a small bowl, mix chili powder, cumin, garlic powder, paprika, salt, and pepper. Pat the fish dry and rub with olive oil, lime juice, and spice mix. - Cook the Fish:
Heat a nonstick skillet over medium-high. Cook fish 3–4 minutes per side (depending on thickness), until flaky and opaque. Break it into chunks. - Make the Sauce (Optional):
Mix yogurt, mayo,
lime juice, garlic powder, and hot sauce in a small bowl. - Assemble the Tacos:
Fill tortillas with fish, cabbage, a drizzle of sauce, and top with cilantro and a squeeze of lime.
💡 Tips:- Want it spicier? Add a pinch of cayenne or top with sliced jalapeños.
- Make it even faster by using pre-cooked frozen fish fillets (bake or air fry).
- Swap cabbage for lettuce if needed—but cabbage gives it a great
crunch.
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ANNOUNCEMENT: I will be starting another round of 12-week strength, balance, and agility classes at Peak Pickleball on July 14th! Classes are in-person with additional at-home
workouts and accountability. No need to be a Peak Pickleball member to join. $139/month. Up to 6 people/class. Spots are limited-call now to reserve! |
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