Showing posts from December, 2015

8 Tips for Running Injury Prevention

No one wants an injury to derail their training plans. It doesn’t matter if you run for your mental health or are training for a race, an unplanned break is something we’d all like to avoid. Although no plan is 100% injury-proof, there are steps you can take to prevent running injuries. 1. Warm-up Many runners go from standing on the curb to running without a workout. We’ve heard pre-run stretching may be bad, so what else is there? A great way to prepare your body for the work ahead is to add Neuromuscular Activation & Dynamic exercises to your pre-run routine – particularly on strength, speed, or distance workouts. NMA (or Neuromuscular Activation) refers to communication between the nervous & muscular systems. The goal is to prepare your muscles for a specific movement pattern – in this case, a certain type of run. The result is increased force and power from the muscle fibers, which is an ideal way to get the most out of your workout. The Dynamic stretching part of the…

7 Ways to Avoid Injury as a New Skier

Hitting the slopes for the first time? Here’s what you should know to stay safe and come home in one piece. If you’re new to skiing or it’s your first time on the slopes since last season, listen up. When you’re hurtling down the mountain and you lose control, there are tons of ways to get hurt, and the last thing you want to do hit a tree (or another person) and take a bone-breaking tumble. With these simple tricks in mind, you’ll make it home from your ski trip unscathed—and be able to hit the slopes all season long. Hit the gym. Priming your muscles before the snow even falls will prep you for skiing's intense quad and hamstring workout. Plus, cardio is important because it’ll help your body adjust to the mountain altitude. A lot of skiers live at sea level, then head up to the mountains come winter. If you aren't in good shape in the low elevation, moving up will make any exercise even harder. You’ll feel light headed at high altitudes because your body works harder to s…

The Warning Signs From Your Body You Should Never Ignore

One of the best ways to stay healthy is to constantly analyze any signs that our body is giving us. Humans have a huge amount of feedback from their body, but there are a few symptoms that no one should ever ignore. Here is a closer look at a handful of warning signs that might indicate a serious medical issue is taking place. Sudden Headaches A headache could be nothing more than a pinched nerve or dehydration, but any severe headache that comes on quickly requires immediate action. This type of discomfort could be the result of any number of medical issues that are taking place such as a burst blood vessel. The most severe headaches will generally peak in terms of pain within just a few minutes and can last for five minutes or longer. Unexplained Weight Loss Those that are not trying to lose weight and do not have a history of fluctuating weight should understand that weight loss could be a sign of trouble. For the average individual, gaining or losing more than a pound of weight p…

Stretches to Relieve the Pain of Piriformis Syndrome

The piriformis muscle is located deep in the buttock, and connects the sacrum to the top of the femur, or thigh bone. Its function is to roll the leg out to the side. Piriformis syndrome is pain deep in the buttock caused when the piriformis muscle traps the sciatic nerve. Symptoms include pain deep in the buttock, which often radiates up into the low back or down the leg along the path of the nerve. Causes The piriformis muscle can become too short and tight because of overuse and repetitive motion, direct trauma or a sedentary lifestyle. Sitting for long periods of time keeps the piriformis muscle shortened. Running on hard or uneven surfaces, in poor-fitting shoes, or running with your toes turned out can irritate the piriformis. Treatment While the pain is acute, rest for the first 48 to 72 hours. Use ice packs for 20 minutes several times a day to reduce pain and inflammation. Continuing to exercise in pain can make further injure your muscles. After the pain begins to subside,…

Foods to Soothe Sore Muscles

If you’ve been exercising more, you may be suffering from the aches and pains of having overdone it at the gym. Making sure your workout is challenging without overdoing it is one way to prevent muscle soreness. But research also points to some foods and beverages that can help ward off and minimize exercise-related muscle soreness. 1. Blueberries New research out of New Zealand suggests that the antioxidants in blueberries may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise. 2. Tart Cherries & Pomegranates British researchers recently found that people who drank 1 ounce of concentrated cherry juice twice daily for 10 days bounced back faster from their workout (an intensive leg-resistance training session on day 8) than those who skipped the juice. The reason: The anti-inflammatory and antioxidant properties in tart cherries—and other fruit juices like grape, pomegranate, acai, blueberry and cranberry—essentially act a…