Archive for the ‘Injuries’ Category

6 Foods to Help Prevent Muscle Cramps

Tuesday, August 9th, 2016

How to avoid dreaded muscle cramps!

A muscle cramp can be a serious buzzkill when you are dialed in on a workout. Or worse, they can be an unwanted and painful wake up call in the middle of the night. So how can you prevent these awful knots in your muscles from occurring? While proper hydration and sleep are important factors, your nutrition habits can have a huge impact on preventing cramps.
Leg and muscle cramps
Foods rich in potassium, sodium, magnesium, Vitamin D, and calcium help your muscles function properly and prevent muscle cramps. Potassium is an electrolyte that your body sweats out when you exercise. Lack of potassium is one of the leading causes of muscle cramping. Those taking diuretic supplements have higher tendencies for potassium deficiencies and should be especially aware of their intake efforts.

Sodium is another important electrolyte your body needs for optimum performance. While too much sodium can be a problem, most people forget to make sure they have enough when exercising. You lose it quickly when you sweat and need to make sure you’re replenishing these levels or you may experience harsh side effects like nausea and vomiting.
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The Effects of Medicine on Your Fitness

Sunday, January 31st, 2016

A major topic in sports medicine is understanding how drugs can effect athletic performance and how to avoid unwanted complications. Many drugs have side effects that might be exaggerated by strenuous exercise.

Strenuous Exercise

Prescription drugs are controlled because of their side effects. The topic can be divided into drugs that affect the body versus drugs that affect the mind.

Pain Killers

Mood altering drugs and pain killers, like NSAIDS, can affect performance. A person who is advised to avoid driving or operating machinery should also be careful around exercise equipment and free weights. These count as heavy machinery, so any drugs that affect coordination should make a person rethink some of the exercises that they do.

A power step machine is safer than running on a treadmill, and weight lifting machines are safer than free weights.

Blood Pressure

Drugs that affect blood pressure might disqualify a person from intense cardio. Some people need medicine that raises their blood pressure, but cardio further increases blood pressure. Someone suffering from high blood pressure as a disease is also at risk. It is better to ask a doctor for a routine and stick to walking until then.
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Inspiration: Yoga Heals Man With Back and Knee Injuries

Tuesday, July 16th, 2013
YouTube Preview Image

The Tale of Arthur Boorman

Arthur Boorman was a disabled veteran of the Gulf War for 15 years, and was told by his doctors that he would never be able to walk on his own, ever again.

He stumbled upon an article about Diamond Dallas Page doing Yoga and decided to give it a try — he couldn’t do traditional, higher impact exercise, so he tried DDP YOGA and sent an email to Dallas telling him his story.

Dallas was so moved by his story, he began emailing and speaking on the phone with Arthur throughout his journey – he encouraged Arthur to keep going and to believe that anything was possible. Even though doctors told him walking would never happen, Arthur was persistent. He fell many times, but kept going.

Arthur was getting stronger rapidly, and he was losing weight at an incredible rate! Because of DDP’s specialized workout, he gained tremendous balance and flexibility — which gave him hope that maybe someday, he’d be able to walk again.

His story is proof, that we cannot place limits on what we are capable of doing, because we often do not know our own potential. Niether Arthur, nor Dallas knew what he would go on to accomplish, but this video speaks for itself. In less than a year, Arthur completely transformed his life. If only he had known what he was capable of, 15 years earlier.

Do not waste any time thinking you are stuck – you can take control over your life, and change it faster than you might think.

Hopefully this story can inspire you to follow your dreams – whatever they may be.

Anything is Possible!

Top 5 Signs That You’re Overtraining

Thursday, May 16th, 2013

Don’t Let Overtraining Derail Your Progress

Sexy with Protein Shake
When you start working out, whether you’re preparing for a triathlon or pumping iron in order to bulk up for a competition, you may find that early successes give you the motivation you need to push harder, exceed your boundaries, and reach your fitness goals. And anything that helps you to stay on track when all you want to do is veg out on the couch with a bowl of pasta is a good thing.

Of course, there’s always the chance that you’ll get a little over-zealous with your training and end up doing more harm than good. So if you’ve been putting a lot more into your exercise routine than normal and you’re starting to wonder if you’re overtraining, here are a few signs that could help you to determine if you should forge ahead or take a breather.

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Top 5 CrossFit Safety Tips to Prevent Injuries

Saturday, May 11th, 2013

Staying Safe at CrossFit

Crossfit Girl Beer Keg
CrossFit is a great way to increase your level of health and fitness and stay in shape. It can help you to condition your body, build muscle, and improve cardiopulmonary function. Because it combines aerobics, gymnastics, weight training, and dynamic exercises into one comprehensive routine, you’ll get all the benefits of hitting multiple stations at the gym.

The diverse array of exercises can be tailored to your specific wants and needs, offering you the ability to reach your fitness goals more quickly than you might with traditional types of workouts, as well as keep the process fun and interesting thanks to changing routines.

Like any form of physical fitness, the practice of CrossFit isn’t without its risks for accident and injury, which means you need to observe proper safety tips when participating in such exercises. But also, because you perform so many different exercises, there are many movements to master. Performing them awkwardly for the first time, could land you will a sprain or strain.

Here are just a few tips to help you stay safe and ensure that you don’t get set back by injuries.

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How Athletes Can Prevent Bruxism

Tuesday, April 30th, 2013

What is Bruxism and Why Should You Care?

Fitness Smile
In case you didn’t know, bruxism, more commonly known as grinding your teeth, is a fairly common condition that affects nearly every person at some point in their life.

For many the condition is temporary and mild, presenting no real health threat. But whether you do it while you sleep or it occurs during waking hours, you may not realize that it’s happening until you start to notice headaches, pain in your jaw, or wear and tear to your chompers. And by then the situation has likely gotten a little more serious.

As a bodybuilder or athlete, you could be more prone to this issue than most. If you want to keep your smile full, healthy, and white, like the fitness chick to the right, take these tips into consideration sooner rather than later.

A Few Causes of Bruxism

Although many attribute the condition to high stress levels, which can certainly be a contributing factor, the truth is that bruxism is a habitual activity, even though you may do it subconsciously, like twirling your hair, tapping your foot, or jingling change in your pocket. And when you’re lifting you likely clench your teeth, which can definitely lead to the formation of bruxism.

Athletes using performance enhancers are also at a greater risk, especially if you use a strong cycle of steroids or human growth hormone (HGH). Feeling of aggression and stress are exaggerated when you are cycling, are are nighttime conditions such as sleep apnea and, as you may have guessed, bruxism.

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How to Manage Arthritis Pain When You Exercise

Monday, April 29th, 2013

Exercising with Arthritis

Fit Woman Kickboxing
If you have been living with arthritis for a while then you probably know that exercise is a key part of fighting the pain, stiffness, and swelling that accompany this chronic condition. And yet, hauling yourself to the gym, hitting the track for a jog, or joining your local sports league can be difficult when you are already suffering from the discomfort and fatigue of arthritis.

You might not want to move, let alone stress your already painful joints. And yet, without your daily workout to increase strength and flexibility, your condition only stands to worsen. This could lead to even less activity, accompanied by increasing stiffness, soreness, and weight gain, all of which could further derail your progress in the fight against arthritic symptoms.

Without exercise you could eventually become incapacitated by the ongoing degeneration of arthritis. Luckily, there are ways to manage your pain in the here and now so that you can continue to follow your workout regimen and hopefully improve your overall condition, ultimately reducing pain and other symptoms.

Here are a few tips you can try.

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5 Tips for Treating Common Exercise Injuries

Friday, April 19th, 2013

Exercise ChickRegardless of the type of exercise regimen you’ve chosen, chances are that sooner or later you’re going to push yourself too hard and suffer some type of injury. Even if you’re careful, accidents can happen, so you want to be prepared when they do.

Luckily, the most common types of injuries that occur during exercise, such as sprains, strains, muscle cramps, and the like, are not too detrimental, although contact sports, for example, can certainly lead to more serious bodily harm. When it comes to addressing these issues so that you can get back on track with your workout routine, there are a few simple steps you can take to ensure a speedy recovery.

Here are some tips that should help you to treat any injuries you may sustain.

  1. Diagnosis.

    The first thing you need to do is determine the severity of your injury.

    For example, it’s important to know the difference between a muscle cramp, which may be treated fairly immediately through stretching and hydrating, and a sprain or strain, which will certainly require more than a few minutes of rest and light stretching to correct before you can get back to lifting weights or swimming laps.

    Although you may not be as qualified as a doctor to diagnose common exercise injuries, and you may therefore want to call your physician for an exam if you’re not sure about the cause of ongoing or chronic pain, most athletes and even amateur exercise aficionados can tell when something is seriously wrong and when they can handle recuperation on their own.
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5 Tips for Bodybuilding With Lower Back Pain

Monday, April 15th, 2013

Back WorkoutsBodybuilding is a great way to sculpt and tone muscles, but the strain that it places on the body is sometimes too much to bear. Injuries are not uncommon among bodybuilders, and lower back pain is one of the most common problems experienced by lifters everywhere.

If you’re experiencing lower back pain, you don’t have to stop your workout routine. However, you should remember these tips that will help you manage your back pain and heal quickly.

  1. Practice the RICE Method

    For dealing with lower back pain and muscle injuries of all kinds, bodybuilders and doctors everywhere recommend RICE: rest, ice, compression and elevation. This tried and true combination of treatments will help to relieve your back pain and make sure that you recover as quickly as possible.

    Rest will give your back the time it needs to heal naturally, ice helps to reduce swelling, compression keeps you from making any straining movements, and elevation ensures healthy blood flow. Always remember to RICE your injuries for a quick and healthy recovery.
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Suggested Rehabilitation for Common Types of Shoulder Injury

Monday, March 25th, 2013

Shoulder Rehab
Fitness Shoulders
Chronic Shoulder Instability and Impingement Syndrome are the most common types of shoulder injury. Chronic Shoulder Instability occurs when the ‘head’ of the upper arm bone moves out of the shoulder socket. This results in a shoulder joint dislocation and causes great pain. On the other hand, impingement syndrome is prompted by friction occurring between the shoulder blade and rotator cuff. The friction from the rotator cuff and the shoulder blade may be caused by inflammation in a tendon or muscle.

Preparations to Rehab an Injured Shoulder

It’s important to remember that any injury needs to be checked and treated by an accredited physician.  They may recommend medication and several rehabilitation techniques to encourage the shoulder to heal and function as soon as possible.  The Physician will also be able to see the specifics of your injury that may alter they way you would treat it. Here are some tips to consider when preparing an injured shoulder for rehabilitation.
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