Showing posts from March, 2015

Preventing Overuse Injuries

Over the past 20 years more children are partici­pating in organized and recreational athletics. With so many young athletes playing sports, it's no wonder injuries are common. Half of all sports medicine injuries in children and teens are from overuse. The following is information from the American Academy of Pediatrics about overuse injuries and injury prevention tips.
What is an overuse injury? An overuse injury is damage to a bone, muscle, ligament, or tendon due to repetitive stress without allowing time for the body to heal. Shin splints are an example of an overuse injury. The following are the 4 stages of overuse injuries: Pain in the affected area after physical activityPain during physical activity, not restricting performancePain during physical activity, restricting performanceChronic, persistent pain even at rest Who is at risk? Children and teens are at increased risk for overuse injuries because growing bones are less resilient to stress. Also, young athletes may no…

Medicine Ball Buster Workout

Medicine balls are a fun alternative to weights for both resistance training and cardio. They generally range from 2 to 12 pounds and can be used to tone your upper body, lower body and core. They can also help improve range of motion, coordination, and flexibility. Try these moves for a killer “ball busting” workout: This killer medicine ball workout mixes cardio and resistance moves to help you build strength and blast fat—all while sculpting a tighter torso and flatter abs. A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination. For best results, do this workout on two or three nonconsecutive days per week.

Workout details: Do each move as quickly as you can with good form, moving from one exercise to the next with little or no rest in between. Once you’ve finished the last move, rest and repeat the entire circuit 1 or 2 more times.

Power Cross Chop: Stand with your feet wider than hip-width a…

5 Common Running Injuries and How to Prevent Them

While running is a great workout, the risk for running-related injuries increases as people seek that finish line. Taking care of one’s shins, knees, hips and back is critical to a runner’s overall health. Wearing supportive running shoes and taking a workout onto forgiving surfaces are tried-and-true practices for runners to reduce shock on the legs and body. Read on for the basics of the five most common running injuries. 1. Shin splints. One of the most common injuries among runners is shin splints, a term given to any pain experienced at the front of the lower leg. Shin splints occur at the front inside of the shin bone and are caused by long-distance, high-impact running, inadequate footwear, an increase of training too quickly or running on hard surfaces—or a combination of all of these. However, it can be tough to gauge the severity of shin splints. The pain usually fades over the course of the exercise session or run, but it will most likely return after the activity and may e…

Bad Knees? Stay Away from These Exercises

Bad knees may seem like a legitimate excuse to dodge the gym, and when you partake in high-impact activities, we can see why exercising might lose its allure! One of the best treatments for knee pain, however, is actually fitness! Exercise can be a potent medicine for bad knees, as long as you use the correct form and technique. Building up muscle around your joints can protect you from further injury by alleviating extra stress on your knees! So instead of skipping out on a workout altogether, try avoiding these high-impact exercises and work on maintaining good posture!

Lunges: Not all lunge variations are bad for the knees, but we tend to overextend our legs over our toes during lunges. That puts a lot of pressure on the kneecap, which can cause some serious damage over time!

Burpees: Don’t get too excited! Burpees themselves have the potential to be the perfect exercise for a tight, toned body. However, good form is absolutely essential in order to avoid injury. The more we do, the…

How to Strengthen Your Abs Without Crunches: 6 Alternative Exercises

1. Vertical Toe Touches Lie on your back with your legs extended straight up. Use your abdomen muscles to lift your torso off the floor as you reach your hands towards your toes. Return to starting position, and repeat. 2. Mountain Climbers Start in push-up position. Bend on leg and bring the knee to the opposite elbow. Return to push-up position, then switch legs and repeat. Try to avoid bowing up your back. 3. Windshield Wipers Lie on your back, legs extended vertically in the air, arms resting on the floor in T position. Keeping your back on the ground as much as possible, lower your legs together down to one side. Return up to center, and then lower to the other side. Repeat. 4. Dead Bugs Lie on your back, legs extended with feet pointed and heels floating above the floor, arms straight and extended above your head but close to your ears, hands floating above the floor. Curl your body in by bending the legs into the chest, reaching for the feet with the hands, and tucking the chin…