Nutrition. Vitamins. You.
With the use of technology on a steady rise, kids are getting less exercise than ever. Also on the rise? The number of kids diagnosed with ADD/ADHD. The Study Researchers recently took a closer look at a possible link between these two occurrences. In a …
Running has countless benefits for the body and usually is considered one of the top physical activities for the most overall health and fitness benefits. But like most exercises, running also has its downsides. Generally, these downsides include a variety of injuries, especially to the …
Injuries are usually a pretty common occurrence for athletes, but you don’t have to be doing backflips on a daily basis to hurt yourself badly. Sprains, muscle pulls, tendonitis, fractures, broken bones, and many other notorious sports injuries can happen to anyone at any time.
Whether you’re an athlete in training, a fitness expert, or if you simply enjoy regular workouts to stay fit, it’s best to get educated on some of the most common sports injuries and learn the most effective ways to prevent them.
Articular Cartilage Injuries
The cartilage that cushions your bones is very often affected by repetitive wear and tear, as seen in most sports. This frictionless cartilage at the ends of your bones is extremely hard to replicate after it’s been injured, and it usually does not regenerate. Common areas where cartilage issues are seen are the knees and shoulders. MRI’s and arthroscopic procedures are most often used to diagnose cartilage injuries, and based on the severity, surgery may be needed. Warning signs include severe pain, swelling, and decreased movement of the affected area. Prevent cartilage injuries by stretching daily, warming up before every workout, and allowing the body to rest between workouts!
Rotator Cuff Tears
This is a common injury for athletes like swimmers, weightlifters, and baseball players, but it’s reported that about 50 percent of people over the age of 65 have some kind of rotator cuff tearing – this is seen by many experts as a natural part of aging. Rotator cuff injuries can happen after immediate trauma, or they can develop over time. This kind of shoulder injury is characterized by pain, weakness, and lack of mobility. Protect your rotator cuff muscles by doing regular shoulder strength training exercises, strengthening the areas around your shoulder for support (back, neck, chest, etc.) and using proper form when lifting weights or performing other exercises.
Achilles Tendon Injuries
This is probably one of the most painful sports injuries, and also one of the most difficult to prevent. It’s not unusual for recovery time to be roughly six- to nine-months and, in some cases, even longer. Most common in sports involving running or jumping, Achilles problems such as tendonitis come with symptoms like severe pain and swelling. To prevent Achilles tendon injuries, work on strengthening your calf muscles for support. If you do suffer from a pull or tear, stay off your feet – this condition is notoriously known to get worse over time! Cross-training with elements such as yoga and biking have been known to improve Achilles injuries during the healing process.
Hamstring Injuries
Hamstring tears are commonly seen in sports such as soccer and football, where sudden quick movements are required. Symptoms include tenderness, bruising, and trouble walking or standing. Hamstring injuries are very likely if you don’t warm up and stretch before exercising, or if the muscles in the front of your thigh (the quadriceps) are a lot stronger than your hamstrings – be sure to stretch, and work out your thigh muscles evenly to avoid hamstring problems.
Shin Splints
Seen most often in runners, shin splints come with some serious pain in the leg when the muscles around your shin become inflamed. They’re caused by over-working your body with very intense exercise, worn-out shoes, or wear and tear from the pressure of repetitive running or jumping. Wearing good shoes, cross training, stretching, and avoiding a sharp increase in your workout intensity too quickly are the best preventive measures.
Sources:
• http://healthyliving.msn.com/fitness/the-worst-sports-injuries-and-how-to-avoid-them#1
• http://www.foxnews.com/story/2009/06/19/top-10-sports-injuries/
Photo by Spencer Dahl on Unsplash We motivate ourselves with goals to work out regularly and stay fit. But sometimes, that overzealous enthusiasm can cost you in the long run. Working out (even though it is healthy) can lead to problems if it’s done excessively. …
Eating right, getting to the gym, and sticking to a regular diet and exercise plan is a pretty major challenge for most of us. Even if all the efforts are in place for you right now, you could probably use a little extra boost. With …
We’ve all heard the words “Stamina” and “Endurance” in the fitness world. These are important terms that you definitely need to know about whether you’re trying to lose weight, train for a marathon, or just take on a new challenge to switch up your workout routine!
First, let’s start off with what exactly stamina is. By definition, stamina is the ability to sustain prolonged physical or mental effort. Endurance and stamina are essentially the same thing – whatever you decide to call it, these qualities allow you to endure seemingly unbearable workouts and push yourself to your personal physical limits without giving up! We all can benefit from a higher level of stamina. It’s particularly helpful for working out, but stamina has great benefits for your everyday routine, too. It’s important to know just how you can achieve an optimal endurance/stamina level for your body. Here are some tips:
Yes, that breezy stroll may seem nice, but you’re not going to achieve much if you don’t push your body to work harder than a simple stroll in the park. If you normally walk on a treadmill at 3.4 MPH, try increasing it 4.0MPH. Eventually, what used to be your normal walking pace will start to increase. The same applies for lifting weights: If 10lb weights usually give your muscles a good burn, try 12lb weights – or even 15. You will feel a greater burn in your muscles, and you’ll feel your heart being to pump faster.
Natural Supplements to Decrease Food Cravings and Lose Weight by Jerry Hickey, R.Ph
Your exercise routine shouldn’t consist of going all-out only one day a week! Currently, the American College of Sports Medicine recommends three to five workouts each week. This should include a combination of cardio and strength training.
To build muscle endurance, limit your recovery time between sets to about 30 to 90 seconds. Less resistance, more repetitions, and resting for 30 seconds or less between exercises is the optimal formula for building stamina.
Rest and recovery are vital parts of the fitness process. The rules of rest don’t apply as much during your actual workout, but primarily after you’re finished. Yes, there is such a thing as “overdoing it!”. Working out too often or at too high of an intensity won’t help if your muscles and body if they can’t get the right amount of R & R. Rest is extremely important, so don’t let it be overlooked in your fitness regimen.
Working out is hard work! Whether you get up early, hit the gym during lunch, or pound the pavement before or after dinner, exercise takes time and dedication. That hard work also comes with significant rewards and health benefits. Just like there is a right way to exercise, there is also a right way to recover. After you are done sweating out toxins, burning fat, building muscle and strengthening bones, the body needs to refuel to heal torn muscle fibers and regenerate energy. Proteins contain amino acids, which repair and rebuild the structure and biochemistry of the body. When it comes to repairing and maintaining muscle, whey protein is the way to go.
Muscle recovery supplements and vitamins are very important for a quick recovery after you exercise. A faster recovery rate can help minimize dehydration and injuries post-workout. Muscle recovery supplements help you recuperate quickly, while protecting you from further injury when you work out next. It is also necessary to nourish and buffer the muscles to improve your exercise routine, as well as protect immunity by neutralizing the damaging free radicals that are created during exercise. These harmful free radicals suppress immune function and can lead to a variety of illnesses and injuries.