What ice and heat are for:
Ice is for injuries, and heat is for muscles. Roughly.
Ice is for injuries — calming down damaged superficial tissues that are inflamed, red, hot and swollen. The inflammatory process is a healthy, normal, natural process that also happens to be incredibly painful and more biologically stubborn than it needs to be. Icing is mostly just a mild, drugless way of dulling the pain of inflammation. Examples: a freshly pulled muscle or a new case of IT band syndrome (which is more likely to respond than the other kind of runner’s knee, patellofemoral pain, because ITBS is superficial and PFPS is often a problem with deeper tissues).
Heat is for muscles, chronic pain, and stress — taking the edge off the pain of whole muscle spasms and trigger points, or conditions that are often dominated by them, like back pain and neck pain), for soothing the nervous system and the mind (stress and fear are major factors in many chronic pain problems, of course).
What ice and heat are not for:
Heat can make inflammation worse, and ice can make muscle tension and spasms worse, so they have the potential to do some mild harm when mixed up.
Both ice and heat are pointless or worse when unwanted: icing when you’re already shivering, or heating when you’re already sweating. The brain may interpret an excess of either one as a threat — and when brains think there’s a threat, they may also amp up the pain.
But heat and inflammation are a particularly bad combination. If you add heat to an fresh injury, watch out: it’s going to get worse! If you heat a freshly injured knee, it can swell up like a balloon, and three times more painful. (That is a rare example of a particularly severe negative reaction to heat. Most cases are not going to be that bad!)
The lesser known threat is from icing at the wrong time, or when it’s unwanted.
If you ice painful muscles, be careful: it might get worse! Ice can aggravate sensations of muscle pain and stiffness, which are often present in low back and neck pain. Trigger points (painfully sensitive spots) can be surprisingly intense and easily mistaken for "iceable" injury and inflammation. But if you ice trigger points, they may burn and ache even more acutely. This mistake is made particularly often with low back pain and neck pain — the very condition people often try to treat with ice.
What about injured muscle?
If you’re supposed to ice injuries, but not muscle pain, what do you with injured muscles (a muscle tear or muscle strain)? That can be a tough call, but ice usually wins — but only for the first few days at most, and only if it really is a true muscle injury. A true muscle injury usually involves obvious trauma during intense effort, causing severe pain suddenly. If the muscle is truly torn, then use ice to take the edge off the inflammation at first. Once the worst is over, switch to heat.
Which is better?
Ice packs and heating pads are not especially powerful medicine: some experiments have shown that both have only mild benefits, and those benefits are roughly equal in treating back pain.
The bottom line
The bottom line is: use whatever feels best to you! Your own preference is the tie-breaker and probably the most important consideration. For instance, heat cannot help if you already feel unpleasantly flushed and don’t want to be heated. And ice is unlikely to be effective if you have a chill and hate the idea of being iced!
If you start to use one and you don’t like the feel of it... just switch to the other.
Monday, 28 November 2016
Monday, 21 November 2016
Tuesday, 15 November 2016
Sunday, 13 November 2016
The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
Wall Calf StretchThis is a classic calf stretch that you can do just about anywhere.
- Stand a little less than arm's distance from the wall.
- Step your left leg forward and your right leg back, keeping your feet parallel.
- Bend your left knee and press through your right heel.
- Hold for 20 to 30 seconds and switch legs.
Wall or Curb StretchThis is one of the easiest stretches to do as soon as you finish a run. If you have weak Achilles tendons, do the variation using a wall instead of a ledge.
- Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.
- Hold for about 10-15 seconds, then alternate with your other foot.
- You can also do this stretch using a curb or step and hanging your heels off the ledge.
Seated Calf StretchThis is a simple way to stretch your calves while sitting.
- Sit comfortably on the floor. If the backs of your legs are really tight and you find yourself slumping, sit on a pillow so you can keep your spine straight.
- Fold your right leg in and reach your left leg long.
- Wrap a yoga strap or Theraband (or an old tie or belt from your bathrobe) around the ball of your left foot.
- Use the strap to pull your toes toward your head.
- Do not jam your knee into the floor and keep your left heel on the ground.
- Hold for 20 to 30 seconds and then repeat of the other side.
Downward Facing DogThis basic yoga pose is a great calf stretch.
- Begin in a plank pose with your hands under your shoulders then lift your pelvis up making a "V" with your body. Spread your fingers wide.
- Work on bringing your heels toward the ground.
- Allow your heels to flare out slightly wider than your toes.
- Reach your sits bones, on the bottom of your pelvis, high to the ceiling to increase the stretch.
- To deepen the stretch in your calves, try treading lightly by pressing down on one foot while bending your other leg (as shown). Hold a few seconds per leg and then switch.
- Hold or alternate your feet for a total of 30 seconds.
- You can increase your stretch even more by lifting up one leg into Three-Legged Dog.
Calf and Shoulder Stretch at the WallThis stretch is a great multitasking stretch that opens the shoulders as well as the calves.
- Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart.
- Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck.
- Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.
Monday, 7 November 2016
So it turns out, your mother was right after all: Good posture really matters ― even in your older years.Here are five reasons why good posture matters.
1. Bad posture can adversely impact your sex life.Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized in and out of the bedroom.
2. Slouching makes you look older.If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issues, stay mindful of your posture in any position you’re in, whether you’re seated, standing, or walking, said Wang.
3. Bad posture can damage your back.Yes, of course you knew that. Did you know that back pain is the second most common reason people visit the doctor every year, and poor posture is directly correlated to the increase in back pain in people who spend a great deal of their time sitting. Research found that during an average workday, people spend as much as 38 minutes per hour slouching.
4. Poor posture can cause irregular bowel movements.We kid you not. It’s not just your back that will feel the affects of your slouching ― your intestines will take a hit, too. Having good posture means your stomach and intestines can easily push food through ― but poor posture can cause your gastrointestinal system to lock up or function poorly. Research has also shown that people with Irritable Bowel Syndrome who suffer from bloating and gas can ease their symptoms by standing up straight.
5. Bad posture makes you more selfish.Research shows that sitting upright helps reduce self-focus, allowing you to tune in more on the needs and emotions of the people around you.