The 20-mile Walk for Hunger

On May 3rd 40,000 people will be participating in the walk for hunger, and I will be one of them. The 20-mile Walk for Hunger begins on the Boston Common, and winds through Boston, Brookline, Newton, Watertown, and Cambridge before returning to the Boston Common.

The Walk is put on by Project Bread which is the state’s leading anti-hunger organization; Project Bread is dedicated to alleviating, preventing, and ultimately ending hunger in Massachusetts. Project Bread funds over 400 food pantries, soup kitchens, and food banks all over Massachusetts. They also runthe only statewide hunger hotline that answers 37,000 calls a year from families in need. They work with schools to offer breakfast programs, and fund summer programs so that kids get a nutritious meal when school's out.

To found all the amazing programs they have, Project Bread does the walk for hunger which has been going on for 41 years, last year $4 million dollars was raised during the walk and they are hoping to have just as much success or more at this years walk.

When participating in the walk you can raise money as a team or individually, I am on a team with a few of my cousins who have been doing the walk for the past 3 years, our team, Walk This Way, has a goal of raising $3,000. Currently we only have raised $650 so we really need to step it up. This event is a great way to raise money and awareness, as well as in getting some exercise at the same time.

If you would like to donate to me or my team you can click on the link below or talk to me in class. Every little bit helps and would be really appreciated.
http://www.projectbread.org/site/TR/Walk/General?px=1505261&pg=personal&fr_id=1110

Don't get lazy after an injury, rehab is important

Injury rehabilitation is a must after a serious sports injury or post-surgery and is an important part of recovery. Most rehabilitation protocols often include specific strength and flexibility exercises to help build strength and range of motion in an injured extremity.

It is important to strengthen after an injury, specifically if you have not used that mussel during the time of recovery. But before you start your rehab you need to make sure you are completely healed first and are ready for physical activity. You usually need to be cleared by a doctor fist before you start full activity.

If you do not strengthen you run the risk of having the same injury again or another injury as a result. An example of this would be if you hurt say your left leg, you will then rely more on your right during recover and after and if you continue to do this it can then result in tight mussels or worse.

The most common injury is ankle sprains or fractures. Below is a list of examples for an ankle stabilization program which you would usually start 2-4 weeks after the original injury.

Calf stretches: standing with one leg behind you pointed straight ahead and heel on the
ground, slowly lean forward until a stretch is felt in the calf muscle / hold 20 sec. / 3
times
-perform with leg straight
-perform with leg slightly bent

Calf raises: standing with balls of your feet on a step, go up onto toes and then lower
heels below the level of the step / perform 2 sets of 15 reps and progress to single leg
raises as able

Theraband: band wrapped around forefoot with heel on the ground
-turn ankle inwards against band
-with knee bent 90°
-with knee bent 20°
-turn ankle outwards against band
-with knee bent 90°
-with knee bent 20°

Calf raises with theraband: perform a single leg calf raise on the ground
-with band around ankle / pulling heel inwards
-with band around ankle / pulling heel outwards

Balance exercises:
-single leg balance on a folded fleece blanket or couple of pillows
hold 20-30 sec. and repeat 5 times in varying knee angles
-progress to performing with your eyes closed
-single leg balance and pulling a band across the front of the body in a diagonal
pattern with arms straight / both directions