Summarize the following:
Whenever you plan on exercising or doing any heavy physical activity, you will want to properly warm up.  Warming up can help prepare your body and ankles for more strenuous work, reducing the likelihood of injuring the area.  Light stretching is a good way to warm up. Slowly jogging can safely bring up your heart rate and engage your ankles before exercising. Don't force any stretch.  Keep your motions slow and stop if you feel discomfort. If you plan on starting new exercises, activities, or increasing the intensity of things you're already doing, you will need to work into them slowly.  Jumping into a new movement or intensity too hard, too quickly will greatly increase the chances of you sustaining an ankle injury.  Gradually build up to new exercise programs over the course of a few weeks. You can also use cross-training methods to build strength and keep you protected from injury. For example, try running only one mile if you are new to running.  If you felt comfortable running that much, add a bit more distance next time.  Once you get used to that new distance, you can add more and continue building up your run length in this way. The simplest way to avoid injury to your ankle is to listen to what your body is saying.  If you notice any pain at all during exercise or activity, stop immediately or change the motion.  Pushing through any kind of joint pain will only further agitate the area and may result in a worse injury.  Always listen to your body when exercising for signs of impending injury or pain.   Don't train while injured.  Allow the area to fully heal before continuing any exercise program. If you have an old ankle injury, you also have a greater chance of injuring it again.  To cut down on recurrent injuries to your ankle you may want to apply a bandage or tape.  The ankle bandage or tape will help reinforce the area and will help keep it from moving in a way that could result in another injury.  Use this technique to properly tape your ankle:  Apply one strip of tape around the lower shin to create an anchor. Place another anchor strip around the middle of the foot. Create a stirrup by placing one end of the tape at your first shin anchor, bringing it under the foot, and back up to the other side of your shin anchor. Create a “figure 8” shape.  Start a piece of tape at the top of your stirrup, either side will do.  Bring the tape down, across the shin, under the foot, back up the leg and connect to it the opposite side of your stirrup. Add another stirrup on the foot itself.  Start on one side of the foot anchor tape, bring the tape under the back of the heel and end the tape on the opposite side of the foot you started from. Repeat each strip once again.  However, this time place the strips of tape with just a bit of overlap between them to cover more of the ankle and provide more support.

summary: Always warm up. Slowly work into new activities. Don't ignore pain. Tape up your ankle.


Summarize the following:
Your ex may try to come back into your life when they need attention or intimacy. Verbalize to your ex that “over means over” and refuse to allow the person to drop in and out of your life.  Turn down the offer if they ask you to hang out one-on-one or have sex. This also means communicating your boundaries when the person expects you to drop everything to see them or interferes with your other relationships. Try to discontinue any joint activities that the two of you may have shared. Your ex may think that you two can continue some of these even though you have broken up. You will need to choose to discontinue them, or find new outlets away from your ex. If you've been in a relationship for an extended period of time, you may have been neglecting your self-care. Use your new single status to make yourself number one.  Do all of the things that you've always wanted to do but never did in your relationship. Take yourself out to new and interesting restaurants, browse around art galleries, and attend concerts. On your self-dates, be sure to look your very best just as you would on a regular date. Get a new haircut or try out a new signature scent. Your self-esteem can take a hit after a breakup. Remind yourself how worthy you are by surrounding yourself with positive, supportive people.  If you lack a strong support system, try joining a new club or organization in your area. You could also try to rekindle and rebuild relationships that you may have neglected while you were with your ex. Think of one small way to challenge yourself and do it. Taking even a minor risk can make you feel empowered.  Take self-defense, sign up for a cooking class, complete a certification for your job, or wear brighter colors in your everyday wardrobe. Switching things up can make you feel brand new. You could also try journaling. This can be a valuable outlet for your feelings.
summary: Set strong boundaries with your ex. Date yourself for a while. Spend time with people who build you up. Try something new.