Best Weight Loss Tips: Exercise Injuries

Flexcin can help you train for your 5K!

by <a href="http://flexcin.com/" rel="nofollow" target="_blank">Flexcin</a> <div> </div><div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;">If you are training for a 5K run and struggle with joint pain, back pain, muscle sprains or strains and desire to have relief so you can run effectively and competitively, look no further than Flexcin Joint Pain Lotion. Flexcin offers all-natural ingredients that will help you effectively compete in your run. Moreover, Flexcin is completely made in the <st1:country-region w:st="on"><st1:place w:st="on">USA</st1:place></st1:country-region> as well. </div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;"> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigwmUpjAX6mUq774bhrw8_qTfgHVcQ-bHEk06GmFwZ4mC_HUS9SnPw7JLOz2sTrjUlANvU1gWyJ0qGMXY80FdIL4Om-c13sH5i6kwo94JX9gqSTomKTCCulzsK-siHAb24ThYPT1Z1j5sD/s1600/joint-pain-lotion.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigwmUpjAX6mUq774bhrw8_qTfgHVcQ-bHEk06GmFwZ4mC_HUS9SnPw7JLOz2sTrjUlANvU1gWyJ0qGMXY80FdIL4Om-c13sH5i6kwo94JX9gqSTomKTCCulzsK-siHAb24ThYPT1Z1j5sD/s320/joint-pain-lotion.jpg" width="320" /></a></div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;"> </div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;"> </div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;">The reality is that having joint pain even in the best of situations is a difficult proposition for most of us. Joint inflammation can be even more difficult, however, when you are a competitive distance runner. In order to compete in a 5K run, you must use every advantage you can that is at your disposal, and this includes aids such as Flexcin that will decrease inflammation and swelling in your joints. WHAT FLEXCIN CAN DO FOR YOU To begin with, using Flexcin can help you to experience relief from the joint discomfort that we all can face at times. Flexcin can aid you in decreasing inflammation and swelling and can stimulate the natural lubricating fluid in the joints, alleviating stiffness and general discomfort. Moreover, because of being a competitive runner, you are well aware that mobility and flexibility are crucial to a strong race. Flexcin can help you in that area! If this product sounds like it would be for you, you can order this wonderful <a href="http://www.flexcin.com/products/joint-pain-lotion/motion-lotion/flexcin-motion-lotion-1-jar/" rel="nofollow" target="_blank">joint pain lotion</a>immediately. HOW FLEXCIN WORKS Because Flexcin has a lot of great natural ingredients, such as Cetyl Myristoleate, it can help deliver relief to you. Cetyl Myristoleate, or CM8, is renowned by many medical experts for it joint-healing properties, such as the lubricating qualities that it possesses. Many respondents have noted a significant decrease in morning joint swelling, discomfort, or stiffness, sometimes literally just days after beginning the regimen. </div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;"> </div><div class="MsoNormal" style="background: white; mso-line-height-alt: 10.5pt;">Because CM8 can lessen swollen areas, it is also touted as an anti-inflammatory agent. Finally, because of all of its other properties, CM8 can function as a pain-relieving analgesic. Basically, because it reduces inflammation, it can reduce pain as well. You can read more about the properties of <a href="http://www.flexcin.com/cm8/" rel="nofollow" target="_blank">CetylMyristoleate.</a> Because CM8 is the chief component of Flexcin, we believe that you should strongly consider Flexcin in your daily training regimen. Because Flexcin is all-natural remedy, you do not have to worry as much about harmful side effects. If you are training for a marathon such as the 5K and suffer from joint pain, swelling, or inflammation, we believe that you should strongly consider Flexcin to help with your joint relief. To place an order, click <a href="http://www.flexcin.com/products/joint-pain-lotion/motion-lotion/flexcin-motion-lotion-1-jar/" rel="nofollow" target="_blank">here.</a><o:p></o:p></div> <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div><div style="line-height: normal;"> </div></div>

Flexcin can help you train for your 5K!

by Flexcin If you are training for a 5K run and struggle with joint pain, back pain, muscle sprains or strains and desire to have relief so ...

4 Lower Leg Injuries that Slow Weight Loss Progress

Lower leg injuries might slow your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat loss and weight loss progress</a> before overeating does.... Dealing with injuries is as big a part of exercising as, well---exercising. The ideal solution is to prevent injuries. While that's not always possible, this article will help you recognize some of the warning signs (and treatments) of lower leg exercise injuries. Treatment of any soft tissue (muscle, tendon, ligament, fascia) injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). 4 Lower Leg Exercise Injuries to Avoid 1. Achilles tendinitis. Have you ever had achilles tendinitis? If not, then be grateful because you don't want this pain. Achilles tendinitis is a leading injury among exercisers. And, this injury can last for months or years if not treated. Achilles tendinitis is an inflammation of the achilles tendon (the largest tendon in the body). The pain is felt just above the heel. The achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel. Check out the anatomy of the heel area: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s1600-h/Achilles+tendon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192182457437086386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s320/Achilles+tendon.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> Common causes of achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak achilles tendon or an unstable ankle joint. Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization. 2. Plantar Fasciitis is a common, painful injury that can go on for months. Plantar Fasciitis happens when the long, flat ligament on the bottom of your foot (Plantar Fascia) stretches too much, small tears develop and the ligament inflames. Folks, this is serious pain! Plantar Fasciitis usually develops over time. Many times, people continue to exercise when the condition first occurs. So, the condition worsens causing you to see your doctor. As with all injuries, prevention is the best solution. WHENEVER YOU FEEL PAIN, IT IS A SIGN THAT SOMETHING IS WRONG! DON'T IGNORE IT! Take these steps to avoid Plantar Fasciitis: a) Keep your foot and ankle area flexible (including the Achilles tendon). Also, don't wear cheap or worn out shoes when you workout. b) Vary your running workouts to avoid repetitive type injuries. c) A sudden increase in the intensity or length of your workouts can cause injury. d) Bad <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html" target="_blank">running mechanics</a> (foot strike on the ground) can cause injury. e) Repetitive running or walking on steep inclines or hills can bring on injury. If you develop Plantar Fasciitis, try these steps and try to avoid the doctor's office: a) Stop exercising or cut down your activity. Stretch and massage the calf area. b) A better pair of shoes (with heel and arch support) could be the answer. A heel cup might also help. c) Ice the inflamed area. 3. A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., jumping, landing, etc.). There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s1600-h/Knee+ACL.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140393613415675554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s320/Knee+ACL.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. You should dominate the hamstrings, hips and glutes during movement. The hips are often under-used when running. Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration. Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males. Females are typically quadricep dominant which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings. Lateral lunges and other lateral exercises teaches you how to move correctly while dominating movement with the hips. You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps. Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to normal exercise activities. 4. Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> 1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. 2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin. Poor running mechanics can also lead to shin splints. And, finally tight lower leg muscles (anterior tibialis muscles and calves) contribute to shin splints (usually lateral, or outside of your shin). Prevention of shin splints includes the following: 1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear salesman. 2. Proper warmup of your lower leg muscles and tendons before your activity. 3. Proper running mechanics will help prevent shin splints. Treatment of shin splints include: 1. R.I.C.E.R. application during the first 24-72 hours of injury. 2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. Prevention of exercise injuries is the best policy. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

4 Lower Leg Injuries that Slow Weight Loss Progress

Lower leg injuries might slow your fat loss and weight loss progress before overeating does.... Dealing with injuries is as big a part of e...

Chronic Over-Training Leads to Degenerative Joint Conditions

You shouldn't workout every day. Workouts include resistance training, cardio training, bootcamps, endurance training (triathlons, marathons, group exercise, etc.).....You have to let your body recover and rebuild itself. You will generally need 1-2 days rest each week from workouts. Recovery may include massage therapy. Over-training is common with many people. How do you know if you are over-training? Here are some physical and performance signs: 1. Sluggishness 2. Lack of control during exercises 3. Longer rest periods are needed between sets 4. You are usually tired before your workouts 5. You are stressed out (when exercise should be your stress-buster!) 6. You get sick often 7. Increasing joint pain Other signs of over-training can include: depression, concentration problems, sleep disorders and eating disorders. See my article here <a href="http://herfitnesshut.com/2012/03/04/10-warning-signs-of-female-overtraining/" target="_blank">10 Warning Signs of Female Over-Training</a> Don't think that you are being smart, or tough, by working out every day of the week. You can be a "workout warrior" and still be smart about it. Trust me, your body will break down if you don't treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries. Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural problems. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to "play through the pain." Leave that attitude to people getting paid to compete. You need to take care of the only body you have. Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html" target="_blank">low back problems</a>, <a href="http://sportsfitnesshut.blogspot.com/2007/12/article-series-sports-injuries-part-1.html" target="_blank">shoulder problems</a> or <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html" target="_blank">knee problems</a>). Some arthritic conditions are brought on by the cumulative effect of previous injuries. You can stay active without doing a workout. A big part of the fitness lifestyle is to stay as active as possible when you aren't working out. By staying active, you keep your fat burning enzymes and metabolism active. Here are 7 Ways to stay active between workouts: 1. walk 30 moderately-paced minutes, 2. go swimming, 3. take a 30 minute bike ride after dinner, 4. take walking breaks at work, 5. walk or bike when you can instead of driving the car, 6. walk your dog, or 7. do yardwork or house chores. Remember, all movement burns calories. It is not uncommon to take a week off from workouts if you are a veteran of the workout arena. Don't underestimate the importance of rest and recovery during your exercise program. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

Chronic Over-Training Leads to Degenerative Joint Conditions

You shouldn't workout every day. Workouts include resistance training, cardio training, bootcamps, endurance training (triathlons, marat...

10 Fat Loss, Fitness and Injury Prevention Tips to Get Lean

As you burn fat and transform your body to lean, you need to do many things to achieve overall fitness and health. You don't want a broken down, injured and tired body. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZHh7Trtw2wRJnvNbHeLh7cwLdiDO4KHFE7TE_kbBqe31zhUzIhyphenhyphenNfUyBIvH7mMDiUyMzHUpaTM9AaHMsUwl0RyXknce1cMpCXiCZk9h98wn_ty_bwDqVAwuuJSHzxaBbNx7YcNUVh6b4/s1600/R1-22A.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZHh7Trtw2wRJnvNbHeLh7cwLdiDO4KHFE7TE_kbBqe31zhUzIhyphenhyphenNfUyBIvH7mMDiUyMzHUpaTM9AaHMsUwl0RyXknce1cMpCXiCZk9h98wn_ty_bwDqVAwuuJSHzxaBbNx7YcNUVh6b4/s320/R1-22A.jpg" width="320" /></a> A well-rounded fitness program will give you the strong, lean and healthy body you will need to improve your quality of life. Here are 10 tips to help you achieve a fit and lean body: 1. Improve Health and Prevent Injuries - The main goals of any exercise program should be to improve health and prevent injuries. Because people are living longer these days, quality of life becomes a big issue. If you take care of your body when you are younger, your body will reward you....Mark, what about my chiseled body and 6-pack abs? That's easy---a well designed fitness program will give you the lean and toned body you want. 2. Fitness and Nutrition Assessment - If you've never had a fitness and nutrition assessment done by a fitness professional, you should have it done. Among other things, it will tell you how much body fat you have and where you need to improve your eating habits to reach your goals. During the assessment, your trainer will help you set realistic goals and help you visualize how to reach your goals. This will help you persevere when setbacks and disappointments happen along the way toward your lean body. 3. Postural Assessment - Many injuries happen because your posture has dysfunctions that need to be corrected. These postural deficiencies are identified during your fitness assessment. The structural alignment of your body is called posture. The human movement system (kinetic chain) consists of three independent and interdependent systems: muscular system (functional anatomy), skeletal system (functional biomechanics) and neural system (motor behavior). These systems must function properly to allow the kinetic chain to maintain structural integrity and operate efficiently. Your central nervous system collects information (sensorimotor integration) from these three systems to maintain neuromuscular control over your body. If one component of the kinetic chain is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the cumulative injury cycle will begin in your body. 4. Flexibility - Muscle imbalances (including tight and lengthened muscles) also cause many injuries. Your fitness assessment will tell you where your muscles are tight, weak or lengthened. Full range of motion of the joints is a huge problem for many people. The use of static and dynamic flexibility techniques are a good place to start. Various massage techniques are also needed for your body to function properly. 5. Core Strength - The core is much more than your 6-pack abs. Most people have inadequate core strength. All movement begins with the core so you should strengthen it. Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. The shoulder girdle is also involved in core training. The core is your body's center of gravity. A stronger and more stable core will maximize your extremity strength (limbs) and power (how fast your muscles can exert force). You should work on strengthening your body's core before trying to make significant gains in strength elsewhere, such as your limbs. A weak core will lead to injuries such as low back pain and a host of other trunk-related problems. 6. Balance - Balance is important to prevent injuries, especially later in life. Your exercise routine needs to include balance exercises on a regular basis. 7. Body Composition - Fat loss is more important than weight loss. Resist the urge to lose pounds as fast as you can and concentrate on changing your body composition (less fat, more muscle mass). It takes longer to get lean, but the results will keep the weight off your body for good. 8. Strength Training - <a href="http://myfitnesshut.blogspot.com/2012/03/30-minute-fat-burning-monday-superset.html">Full body strength training</a> is necessary to increase your muscle mass and speed your metabolism. Full body strength training also corrects your muscle imbalances. 9. Cardio Training - Twenty minute sessions of interval cardio is enough to burn body fat and give you superior heart health. Do 2-3 days a week. Note: If you do only cardio exercise, you will not become lean. 10. Planes of Motion (include training at different speeds and types of contractions) - You must work your body in all 3 planes of motion to get fit. Workout more with dumbbells, medicince balls and bodyweight and less on machines. Among other things, machines limit your natural movement patterns and work you in only 1 plane (sagittal) of motion. Start building your lean body the right way. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

10 Fat Loss, Fitness and Injury Prevention Tips to Get Lean

As you burn fat and transform your body to lean, you need to do many things to achieve overall fitness and health. You don't want a br...

Injured Shoulders Affects Workouts, Fat Burning and Movements

I hurt my left shoulder joint about 2 weeks ago (playing ball) and its been tough to do a strength workout without pain. It has affected my fat burning potential because of subpar workouts. My shoulders are involved in every movement.....Running sprints hurts too. Exercise injuries are as much a part of exercising as, well, exercising. And, some, like shoulder and hip injuries, hurt with every movement. Rest and recovery is part of the answer to relieve my shoulder joint pain. If I ignore the pain (as some do), it could lead to a more serious degenerative shoulder injury. So, I'm having to follow the advice I give to clients about exercise injuries! Don't play around with shoulder injuries Mark. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. And, shoulder injuries tend to cause other injuries. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s1600-h/Shoulder+joint.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5195944204543288098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s320/Shoulder+joint.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> When it comes to any injury, prevention is critical. A typical injury I see in clients and others is many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.). Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). So, I thought about some of the shoulder injuries that people incur during workouts, playing or accidents: 1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed. 2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear. Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area. 3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm. As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage is needed. 4. Shoulder Impingement Syndrome - It is caused by the excessive squeezing or rubbing of the rotator cuff and shoulder blade. The pain is a result of an inflamed bursa sac over the rotator cuff, and/or inflammation of the rotator cuff tendons, and/or calcium deposits in tendons due to wear and tear. Shoulder impingement syndrome can lead to a torn rotator cuff. Taking anti-inflammatory medications for a short period of time will treat the pain, but it will not treat the problem and symptoms will come back. You may have to try different medications to see which one will work for you. Daily stretching in warm water will also help. You should try to reach your thumb up and behind your back. Rest is critical---so no intense exercising or throwing balls. Also, don't do any activity where your elbow moves above shoulder level. For most people, medication, stretching exercises and rest will do the trick. If the symptoms do not go away after using anti-inflammatory medicines, your doctor might give you a cortisone-type injection. Cortisone is a very potent anti-inflammatory medication which can weaken muscles and tendons. So, it should be used only in serious situations. Many times, professional athletes will take cortisone injections to "play through the pain" during the season (to temporarily put off needed surgery). Your doctor might also perform an MRI or arthrogram to check for a rotator cuff tear. If the rotator cuff is torn, surgery will probably be needed to repair it. Prevention of Shoulder Injuries It takes an integrated training program to lessen the chances of shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulders injury-free: 1) Poor Technique: Bad throwing/exercise motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/exercise motion technique. 2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical. The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for exercise or competition). 3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint. 4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power. 5) Use "The Rotator." There are many gimmicks and gadgets out there that you shouldn't waste your money on---"<a href="http://www.therotater.com">The Rotator</a>" (by Joint Mechanix) is not one of them! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqNrT8wDQYE2wJuPyYDKpilnQc7E5c-L5iGBvu9lBTobpmY_qvaYA9owr4jTzyYXpX8Otb7NhoshVx6dkxvAXPzYCK_LnU_VWRxYRqPnV0JKigLLZUIkm8P0QM79ZGuUT6MKdxA7H84_Z/s1600/The+Rotator.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqNrT8wDQYE2wJuPyYDKpilnQc7E5c-L5iGBvu9lBTobpmY_qvaYA9owr4jTzyYXpX8Otb7NhoshVx6dkxvAXPzYCK_LnU_VWRxYRqPnV0JKigLLZUIkm8P0QM79ZGuUT6MKdxA7H84_Z/s320/The+Rotator.jpg" width="320" /></a></div> "The Rotator" is designed to improve your shoulder's performance. I have personally used "The Rotator" and it is great for increasing shoulder flexibility, strength and range of motion. It is critical for you to have a full range of motion in the shoulder to facilitate strength and power. It can also be used to rehabilitate range of motion and rotator cuffs. Since we all use the throwing motion, swinging motion and repetitive shoulder motions exercising, "The Rotator" would be a great investment. The most convenient thing about "The Rotator" is that it allows you to safely and correctly self-stretch your shoulder. You don't have to "figure out" what to do because it comes with complete, easy instructions. "<a href="http://www.therotater.com">The Rotator</a>" will help you start treating your shoulders better! Workout hard and safe! Mark Dilworth at <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a>

Injured Shoulders Affects Workouts, Fat Burning and Movements

I hurt my left shoulder joint about 2 weeks ago (playing ball) and its been tough to do a strength workout without pain. It has affected m...

Fat Burning Workouts, Massage and Exercise Recovery

If you want to burn fat and transform your body to lean, you must do tough, smart workouts to build muscle mass. Exercise recovery is just as critical as your workouts--use massages to help you recover. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7XNyezpDqXs99BNJ206mmaNaPWob0rVYKUSeLn6FLg10BpPiLDdmUfuPIESRlztGcqpr2tQTut4G1-J9phWIFpDuu4c8RpZU7Ux0on1PF6RHXQqchh__espcoVZxLsGbHm_LXh-3-epan/s1600/IT+Band+foam+roll.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7XNyezpDqXs99BNJ206mmaNaPWob0rVYKUSeLn6FLg10BpPiLDdmUfuPIESRlztGcqpr2tQTut4G1-J9phWIFpDuu4c8RpZU7Ux0on1PF6RHXQqchh__espcoVZxLsGbHm_LXh-3-epan/s320/IT+Band+foam+roll.jpg" width="320" /></a></div>Courtesy: www.sk8strong.com If you can't afford a massage therapist, do self massage to help your aching muscles recover and to help avoid muscle strains, tears and other injuries. Don't push yourself too hard, too fast! If you do, these types of injuries could happen to you: 1. <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">Shin splints</a> 2. <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendinitis</a> 3. Muscle pulls and strains 4. <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">Plantar Fasciitis</a> 5. <a href="http://myfitnesshut.blogspot.com/2008/09/put-your-back-into-your-workouts.html">Low back pain</a> 6. Joint pain/injuries Massage yourself with self myofascial release with foam rolls (SMFR). Flexibility is important in order to maintain elasticity in your muscles to help prevent injuries. Foam rolling should be a part of your flexibility program. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains, tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. Summary of the benefits of SMFR: 1. SMFR releases tension in your muscles due to overuse, tightness and aging. 2. The SMFR process restructures and realigns your skeletal system. 3. The SMFR process improves balance and body awareness. 4. SMFR can be used in the rehabilitation process and massage therapy. 5. SMFR can be used for Pilates exercises. Here is an example of a SMFR hamstring exercise: <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaQMg3QZdCh_jlMdqltcM9Il52wVq0K-PxIi0eW3okad2aKwIwPl76Bjha_dCnZqEcWsIXq3i-jBTuN1czjZT5C76E6wJfj6vyh9tKwgtSRQ519KX870NIxyHZS08AxJknclxA1akb0UUC/s1600/foam+roll+hamstring.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaQMg3QZdCh_jlMdqltcM9Il52wVq0K-PxIi0eW3okad2aKwIwPl76Bjha_dCnZqEcWsIXq3i-jBTuN1czjZT5C76E6wJfj6vyh9tKwgtSRQ519KX870NIxyHZS08AxJknclxA1akb0UUC/s320/foam+roll+hamstring.jpg" width="320" /></a></div>Courtesy: www.sklz.com 1. Place hamstrings on the roll with your hips unsupported. 2. Crossed your feet to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. Start today massaging yourself and recovering faster from workouts! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Fat Burning Workouts, Massage and Exercise Recovery

If you want to burn fat and transform your body to lean, you must do tough, smart workouts to build muscle mass. Exercise recovery is just ...

Avoid Running Injuries with Dynamic Flexibility and Recovery

Runners are susceptible to frequent injuries because of the intensity associated with the exercise activity. Inflexibility and short recovery periods cause many running injuries. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2sVsTexCFokj3ccBBpNRiJOL773y9oCrvxuPsHNihoKNcAekWWqjz4Lg3WJuKxPFD2k2_yS6FAyDUITE63Lfa_26khYCYNPsoz_7Z7ENZSoDs8YlPURWKt28722P5LJXg_fm5pic47-Tb/s1600/calf+injury.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2sVsTexCFokj3ccBBpNRiJOL773y9oCrvxuPsHNihoKNcAekWWqjz4Lg3WJuKxPFD2k2_yS6FAyDUITE63Lfa_26khYCYNPsoz_7Z7ENZSoDs8YlPURWKt28722P5LJXg_fm5pic47-Tb/s320/calf+injury.jpg" width="320" /></a></div> Runners need to do weight training too! Strengthening your body will protect you from injuries and make you a more efficient runner. Proper strength training does not make you bulky and less flexible. In fact, you will increase flexibility and muscle mass (burning more calories and fat) by performing strength exercises correctly with a full range of motion. Weight bearing exercise also improves your bone density. Decrease your risk of running injuries by doing the following: 1) Don't over-train. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don't run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries. Even the most enthusiastic exercisers need to take a break. One, or even two days off will not hurt your fitness efforts in the long-run. In fact, resting your body will allow you to come back stronger the next day. So, what are some signs of over-training? --prolonged foot contact with the ground (i.e., no quickness or sluggish), --low stamina, --more than normal muscle soreness and --inflammation of tendons or ligaments due to over-use. Lesson? Take a break and live a little! Five or six days of exercise is enough for anyone. You need rest between exercise days and walk breaks during long runs. 2) Do a proper dynamic warm-up. Dynamic stretching has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute progressive jog/run, prisoner squats, lunges, medicine ball chops, etc. Dynamic flexibility is achieved by using your muscles to warm up your muscles. A more technical definition would be this: multiplanar soft tissue extensibility (in all 3 planes of motion) with efficiency throughout the full range of motion. Athletes perform dynamic flexibility exercises to get ready for competition. But dynamic flexibility is not limited to athletes. After your workout, do static stretches to return your muscles to their normal length. 3) Speed training increases your chance of injury. A dynamic warm-up is critical. Speed training can be done 2 days a week (not consecutive days) as part of your overall training program. 4) It makes a difference in your daily functioning and exercising when you practice good posture---standing, sitting, walking, running and exercising. Always <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">run with good mechanics</a>. Bad posturing causes dysfunctions to happen in other parts of your body, and will eventually lead to injury. Common problems due to bad posturing include back pain, shoulder/neck pain and many other problems with your body's core. If you feel sharp pain during any run or exercise, stop immediately and seek medical help if needed. 5) Use massage therapy to relieve your pain and realign your body. Here are a few methods to consider: Active Release Techniques - Active Release Techniques are a collection of different “hands-on” soft-tissue techniques that treat changes in tissue texture and tension. If a muscle stays tight for a period of time, it weakens. Muscle weakness affects your workout performance and leads to injuries. Active release techniques brings the muscles back to the tension and movement they should have. Swedish Massage - Its purpose is to increase circulation and blood flow. The massage strokes are often in the direction of the heart. Oil or other lotions are used to allow for smooth massage strokes. Deep Tissue Massage - This type of massage is a favorite among exercisers because it focuses on joints and muscle groups. The massage therapist pinpoints deep layers of the soft tissues to relieve pain or stress. Neuromuscular Therapy - This type of massage is used to address <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">postural imbalances</a>. The massage is used to reduce pain/tension and strengthen the soft tissues. Myoskeletal Alignment Technique - <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">Postural distortions</a> are identified and corrected using <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">Proprioceptive Neuromuscular Facilitation (PNF)</a> and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles. You can't burn fat and lose weight if you are injured! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Avoid Running Injuries with Dynamic Flexibility and Recovery

Runners are susceptible to frequent injuries because of the intensity associated with the exercise activity. Inflexibility and short recove...

Top 10 Tips to Lose Weight Injury Free

It is possible for you to lose weight relatively injury free. But, you can also wreck your body with injuries while training to lose weight. You won't hear this information in a weight loss commercial because they're selling you a product. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfzhKPRdo8PnqIkBdwFJltdp9cKmZjh5QN-MocD1INc_S9NUEkVIxdzwy_jBQIAKFBC-9zayerLE6Gnr1uL4CYzMXZGfnkF0WwII8_5vWPqfw2hNcgE1rk9PXJN8HyneT3hDdShYoYTIcX/s1600/shin+injury.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfzhKPRdo8PnqIkBdwFJltdp9cKmZjh5QN-MocD1INc_S9NUEkVIxdzwy_jBQIAKFBC-9zayerLE6Gnr1uL4CYzMXZGfnkF0WwII8_5vWPqfw2hNcgE1rk9PXJN8HyneT3hDdShYoYTIcX/s320/shin+injury.jpg" width="320" /></a></div> So, here are my Top 10 Tips to Lose Weight Injury Free: 1. Warmup properly and do exercises with correct technique. This is crucial every workout! Walking for 2 minutes or talking to your friend is not a good warm-up. A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, etc. Static stretches would be done after your workout. 2. Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries. Along the same lines, <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release with foam rolls</a> (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears. 3. Protect your feet. Its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear and/or inserts. 4. Avoid various tendon, ligament and muscle injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury. 5. Lessen the risk of a <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee anterior cruciate ligament (ACL) injury</a>. It is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">landing, jumping</a>, stopping and cutting techniques. 6. Strengthen and stretch your <a href="http://sportsfitnesshut.blogspot.com/2007/12/article-series-sports-injuries-part-1.html">shoulder muscles</a> to avoid rotator cuff, shoulder and elbow injuries. 7. Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains. 8. Avoid <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">shin splints</a> by not over-training and wearing quality footwear. Also, exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running), you are at risk for shin splints. 9. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch. 10. You don't want <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">Plantar Fasciitis</a> (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)! Plantar Fasciitis usually develops over time so take steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. And, take time to recover from heel and foot pain. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis. Don't wreck your body with injuries trying to lose weight! Train hard and smart! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Top 10 Tips to Lose Weight Injury Free

It is possible for you to lose weight relatively injury free. But, you can also wreck your body with injuries while training to lose weight...

How to Prevent Exercise Injuries

The best way to prevent exercise injuries is to prepare your body for training. Or, don't just jump into training "out of shape." <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKP5qPucJmTYvRjWPcgGmqDarnwbTahlrngbd0TEE8bTJHAvNteXbAqR78J_oyhMqc80FpoiVBQssRqupVA26e9yN1snFxOynGL6eebIM6AZZd6kGMWme0YStvDAhGIDIDuyZXQPfrADv/s1600/Ab+ball+rollout+finish2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKP5qPucJmTYvRjWPcgGmqDarnwbTahlrngbd0TEE8bTJHAvNteXbAqR78J_oyhMqc80FpoiVBQssRqupVA26e9yN1snFxOynGL6eebIM6AZZd6kGMWme0YStvDAhGIDIDuyZXQPfrADv/s320/Ab+ball+rollout+finish2.jpg" width="320" /></a></div> "Training to train" or preconditioning will prevent or minimize exercise injuries. Muscle areas such as the hamstrings need preconditioning because the hamstrings are prone to injury. Preconditioning can be done all year to supplement your main training program. Here are 3 key ways to prevent exercise injuries: 1. Eccentric contraction training (force reduction) of your muscles can significantly reduce your injury risks. These exercises help build eccentric contraction strength: --Running downhill. --Depth jumps (emphasize the landing and hold only). --Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts. Injury risks like <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">torn anterior cruciate knee ligaments</a>, <a href="http://sportsfitnesshut.blogspot.com/2008/04/try-to-avoid-achilles-tendinitis.html">achilles tendon strains/tears</a> and <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-3.html">hamstring pulls</a> can be lessened with proper training. 2. Improve your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side. When you are strength training, keep this important principle in mind. Get your muscles balanced early in the training progressions. One-legged and one-armed exercises help you to achieve and maintain muscular balance. 3. Improve your flexibility and range of motion. Do strength exercises (including core) with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion. It is a misconception that strength training makes your body's muscles "tight and inflexible." This won't happen if you consistently improve your joints' range of motion (<a href="http://sportsfitnesshut.blogspot.com/2007/07/dynamic-flexibility-for-athletes.html">dynamic flexibility</a>) and perform exercises with full range of motion. You CAN be strong and flexible! Work hard and safely! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

How to Prevent Exercise Injuries

The best way to prevent exercise injuries is to prepare your body for training. Or, don't just jump into training "out of shape....

Prevent Butt, Hip And Thigh Injuries

You can prevent painful butt, hip and thigh injuries by conditioning your muscles to prepare for workouts. For example, tight hip flexors lead to some very painful injuries. <a href="http://myfitnesshut.files.wordpress.com/2010/06/lateraltubewalk.jpg"><img alt="" border="0" src="http://myfitnesshut.files.wordpress.com/2010/06/lateraltubewalk.jpg?w=300" /></a> Your athletic movements during workouts are dominated by the hips, glutes, quadriceps and hamstrings. All of these muscle regions need to work properly or you will not go very long without injury. The gluteus maximus is the largest muscle of the buttocks. The anatomy of the gluteal region (gluteus maximus, gluteus medius, gluteus minimus) is shown below: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVkTzFGbuQBvi1U_oyZ2MlhaO1Om6jVqwO1kNqCE1rjpMECrPW3_PHcWfFYEMvHTP8IcbhDbywM-k9gn8SOX6oP1XZGhtmT96UzVsKXaM5rTKFyUL0lCwuct_OuOg-6VCOo0pj3jzquspo/s1600-h/gluteals" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5157299544865537234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVkTzFGbuQBvi1U_oyZ2MlhaO1Om6jVqwO1kNqCE1rjpMECrPW3_PHcWfFYEMvHTP8IcbhDbywM-k9gn8SOX6oP1XZGhtmT96UzVsKXaM5rTKFyUL0lCwuct_OuOg-6VCOo0pj3jzquspo/s320/gluteals" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some injuries that occur because of inactive glutes are <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-3.html">hamstring injuries</a>, <a href="http://myfitnesshut.blogspot.com/2007/10/dont-neglect-your-piriformis-muscle.html">piriformis syndrome</a>, <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee ACL tears</a> and low back injuries. Okay, enough of the technical stuff! So, what do you need to do to fire up your glutes?! First, you need to understand why your glutes are not firing properly. They are probably not receiving the neural drive from your central nervous system. So, it is probably not an issue of strength. Their are some exercises you can do to correct this problem. First, you need to lengthen tight muscles. The stretches are listed as follows (use <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release with foam roller</a> before doing these stretches): 1. Hip Flexor Stretch 2. Quadriceps Stretch 3. Bodyweight Lateral Lunges (for adductors) Then, you need to activate (fire up) your glutes with these exercises: 1. Glute Bridge 2. Opposite Leg Opposite Arm Raise 3. Glute Kickbacks Lastly, exercise the fired up glutes with these exercises: 1. Bodyweight squats 2. Lateral tube walks (pictured above) 3. Walking Lunges Get your rear in gear and take care of your body! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Prevent Butt, Hip And Thigh Injuries

You can prevent painful butt, hip and thigh injuries by conditioning your muscles to prepare for workouts. For example, tight hip flexors l...

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. If you train to run races such as 5Ks, 10Ks, marathons or triathlons, your risk for foot injuries increase even more. I have seen more than one friend over-training for these events and literally "running themselves into the ground." <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s1600/Marathon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5513605001438230802" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s320/Marathon.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" /></a> Repetitive stress injuries like <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">plantar fasciitis</a>, runner's knee and <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendinitis</a> are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet. Many of you don't adequately care for your feet. Did you know that every stride you take while running applies a force of 3-4 times your body weight across your knees, ankles and feet? Enough said! New York City podiatrist, <a href="http://www.nycfootcare.com">Dr. Oliver Zong</a>, is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC FootCare and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners training for and participating in the New York City Marathon. So, here is Dr. Zong's Top 10 injury prevention list for runners: 1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet. 2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If your feet sweat heavily during running, try putting talcum powder in your shoes to keep feet dry. 3. Orthotics. If you have arch or heel pain, you may be a perfect candidate for orthotics. Visit a podiatrist to inquire about purchasing orthotics for your shoes. 4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams, try turning socks inside out. 5. Anti-Inflammatory Medications. Do not pop Advil or Aleve before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run. 6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon, you run the risk of developing an ingrown nail or even a fungal nail. 7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes, try adding padding in your sneakers underneath your toes. If your toes or toenails turn black, you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist. 8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming. 9. Visit Your Podiatrist. Dr. Zong's patients who run in the New York City Marathon make appointments the entire week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis). 10. Finish Line. When the race is complete Dr. Zong says practice RICE: a. Rest your feet. b. Ice helps keep inflammation and swelling down. c. Compression with ACE wraps will also reduce swelling. d. Elevation will help your feet rest up for the next big run. <a href="http://www.nycfootcare.com">Dr. Zong</a> is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet". <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Lower%20Leg%20Injuries">Read my article series on lower leg running injuries</a>. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. I...

Step Ups Strengthen Gluteus Medius

The step up is one of the best exercises to strengthen your <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part.html">gluteus medius</a> and tone your leg muscles. Weakness in the gluteus medius can result in <a href="http://sportsfitnesshut.blogspot.com/2010/04/knee-injuries-and-rehabilitation.html">knee</a> and back injuries. Weakness in the gluteus medius also contributes to instability when you walk, run and jump. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTlC5QLUsZFJuJqkwDwgVOa-NsPXTkbWUC5MV__l3xcN0z7SJNHT9Y0AvPXHDmk9tzywO6DXmB3TxZwF2k69Qlcf9WFezpdyWsIgD0BeqDc551oBUEgP3ZR844BzfLxDRi5UcZM5Zkeu5T/s1600/R1-+7A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5510067456035128130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTlC5QLUsZFJuJqkwDwgVOa-NsPXTkbWUC5MV__l3xcN0z7SJNHT9Y0AvPXHDmk9tzywO6DXmB3TxZwF2k69Qlcf9WFezpdyWsIgD0BeqDc551oBUEgP3ZR844BzfLxDRi5UcZM5Zkeu5T/s320/R1-+7A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Step ups will also improve your dynamic balance. Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform. 1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version. 2. As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform. 3. Do all required repetitions on the right leg and switch to left leg. You may have to start with a platform lower than knee-high. Your <a href="http://myfitnesshut.blogspot.com/2008/01/prevention-of-hamstring-injuries-is.html">hamstrings</a> and <a href="http://myfitnesshut.blogspot.com/2009/10/top-5-butt-blaster-cardio-exercises.html">butt</a> will be worked more with a higher platform. Exercises like the step up are important because it uses the same pathways that it takes to walk or run. Plus, one leg cannot compensate for weakness in the other leg. If your left leg is weaker, it will be forced to "catch up" to the right leg. Muscular balance is important to avoid injuries. Step up to your next workout! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Step Ups Strengthen Gluteus Medius

The step up is one of the best exercises to strengthen your gluteus medius and tone your leg muscles. Weakness in the gluteus medius can ...

Ankle Sprains Weaken Your Butt!

Have you ever tried to exercise when your butt (mainly gluteus maximus) isn't working properly?! It is almost impossible to have a good workout when "your butt just isn't in it!" Research has proven that ankle sprains weaken the neural drive to your <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part.html">gluteus maximus and gluteus medius</a>! Who would have thunk it! Also, the gluteus maximus is the largest muscle of the buttocks, so take care of it! When it comes to exercise injuries, prevention is critical. And, when injuries can't be prevented, treatment of any soft tissue (tendons, ligaments, muscles) injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Ankle sprains can be avoided by learning proper <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">landing/jumping techniques</a> and <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">correct running mechanics</a>. Faulty footwork used during deceleration (such as coming to a sudden stop) also causes many ankle sprains. If you are moving to your left during a lateral shuffle, the left leg must be in a position wide enough to stop momentum (just wider than the hips). This is commonly known as the athletic position. The left foot should also be pointed straight ahead and the ankle should be pointed upward (with weight on balls of feet). Pointing the ankle upward will help avoid sprained/rolled ankles and make the push off powerful. The knee should also be aligned inside the plant foot to avoid ankle rolls and to take pressure off the hip. "Cover your butt" by not spraining your ankles! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Ankle Sprains Weaken Your Butt!

Have you ever tried to exercise when your butt (mainly gluteus maximus) isn't working properly?! It is almost impossible to have a goo...

Lower Leg Injuries And Exercise, 4

Plantar Fasciitis is a common, painful injury that can go on for months. Plantar Fasciitis happens when the long, flat ligament on the bottom of your foot (Plantar Fascia) stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain! Plantar Fasciitis usually develops over time. Many times, people continue to exercise when the condition first occurs. So, the condition worsens causing you to see you local doctor. As with all injuries, prevention is the best solution. WHENEVER YOU FEEL PAIN, IT IS A SIGN THAT SOMETHING IS WRONG! DON'T IGNORE IT! Take these steps to avoid Plantar Fasciitis: 1) Keep your foot and ankle area flexible (including the <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendon</a>). Also, don't wear cheap or worn out shoes when you workout. 2) Vary your running workouts to avoid repetitive type injuries. 3) A sudden increase in the intensity or length of your workouts can cause injury. 4) Bad <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">running mechanics</a> (foot strike on the ground) can cause injury. 5) Repetitive running or walking on steep inclines or hills can bring on injury. If you develop Plantar Fasciitis, try these steps and try to avoid the doctor's office: 1) Stop exercising or cut down your activity. Stretch and <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-exercise-and-massage.html">massage</a> the calf area. 2) A better pair of shoes (with heel and arch support) could be the answer. A heel cup might also help. 3) Ice the inflamed area. No pain, no gain is a myth! Pain during exercise is a signal that something is wrong! <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries And Exercise, 4

Plantar Fasciitis is a common, painful injury that can go on for months. Plantar Fasciitis happens when the long, flat ligament on the bott...

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. And, shoulder injuries tend to cause other injuries. So, take care of them! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s1600-h/Shoulder+joint.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5195944204543288098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s320/Shoulder+joint.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> When it comes to any injury, prevention is critical. A typical injury I see in clients and others is many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.). Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Here are some common shoulder injuries: 1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed. 2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear. Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area. 3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm. As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area. It takes an integrated training program to lessen the chances of shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulders injury-free: 1) Poor Technique: Bad throwing/motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/motion technique in your sport. 2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical. The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for competition). 3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint. 4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. ...

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping, landing</a>, etc.). There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s1600-h/Knee+ACL.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140393613415675554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s320/Knee+ACL.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. You should dominate the hamstrings, hips and glutes during movement. The hips are often under-used when running. Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration. Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males. Females are typically quadricep dominant which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings. <a href="http://sportsfitnesshut.blogspot.com/2007/08/two-important-exercises-for-baseball.html">Lateral lunges and other lateral exercises</a> teaches you how to move correctly while dominating movement with the hips. You should also learn <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">proper landing techniques</a> using exercises such as vertical jumps, broad jumps and depth jumps. Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to normal exercise activities. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries ...

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. 2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin.<a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html"> Poor running mechanics</a> can also lead to shin splints. And, finally tight lower leg muscles (<a href="http://myfitnesshut.blogspot.com/2010/09/anterior-tibialis-stretch-helps-shins.html">anterior tibialis muscles</a> and calves) contribute to shin splints (usually lateral, or outside of your shin). Prevention of shin splints includes the following: 1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear salesman. 2. Proper warmup of your lower leg muscles and tendons before your activity. 3. Proper running mechanics will help prevent shin splints. Treatment of shin splints include: 1. R.I.C.E.R. application during the first 24-72 hours of injury. 2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. Prevention of shin splints is the best policy! Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treat...

Lower Leg Injuries and Exercise, 1

Dealing with <a href="http://sportsfitnesshut.blogspot.com/search/label/Article%20Series--Sports%20Injuries">injuries</a> is as big a part of exercising as, well---exercising! The ideal solution is to <a href="http://sportsfitnesshut.blogspot.com/search/label/Article%20Series--Sports%20Injuries">prevent injuries</a>. While that's not always possible, this article series will help you recognize some of the warning signs (and treatments) of lower leg exercise injuries. Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Have you ever had achilles tendinitis? If not, then be grateful because you don't want this pain! Achilles tendinitis is a leading injury among exercisers. And, this injury can last for months or years if not treated. Achilles tendinitis is an inflammation of the achilles tendon (the largest tendon in the body). The pain is felt just above the heel. The achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel. Check out the anatomy of the heel area: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s1600-h/Achilles+tendon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192182457437086386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s320/Achilles+tendon.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Common causes of achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak achilles tendon or an unstable ankle joint. Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization. In part 2 of this series, I will cover shin splints (ouch!). <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 1

Dealing with injuries is as big a part of exercising as, well---exercising! The ideal solution is to prevent injuries . While that's ...

Don't Let Exercise Cause Chronic and Degenerative Injuries

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that's about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day. And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to <a href="http://myfitnesshut.blogspot.com/2008/03/take-rest-day-from-working-out-active.html">rest and recover</a>. You are no different. Don't think that you are being smart, or tough, by working out every day of the week. You can be a "workout warrior" and still be smart about it. Trust me, your body will break down if you don't treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries. Chronic injuries can be caused by over-training, muscle imbalances and <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">uncorrected postural deficiencies</a>. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to "play through the pain." Leave that attitude to people getting paid to compete. You need to take care of the only body you have. Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html">low back problems</a>, <a href="http://sportsfitnesshut.blogspot.com/2007/12/article-series-sports-injuries-part-1.html">shoulder problems</a> or <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee problems</a>). Some arthritic conditions are brought on by the cumulative effect of previous injuries. Don't underestimate rest and recovery during your exercise program. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Don't Let Exercise Cause Chronic and Degenerative Injuries

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that...

Shape Up Your Glutes, 5

In the final article of the glutes series, I will look at causes and prevention of injuries to the glutes area. There are a host of problems that arise when you don't properly "get your rear in gear!" You can count on hamstring injuries. When your glutes don't fire properly, the hamstrings are left to do the work that your glutes should be doing. <a href="http://myfitnesshut.blogspot.com/2008/01/prevention-of-hamstring-injuries-is.html">See this post about hamstring injuries</a> The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some other injuries that occur because of inactive glutes are <a href="http://myfitnesshut.blogspot.com/2007/10/dont-neglect-your-piriformis-muscle.html">piriformis syndrome</a>, <a href="http://myfitnesshut.blogspot.com/2008/01/lessen-risk-of-knee-acl-injuries.html">knee ACL tears</a> and low back injuries. As I have stated previously, flexibility is crucial for your fitness success in all areas. The glute area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility exercises for the glute area are needed. Review the first 4 parts of the glutes series: <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part.html">Glutes, Part 1</a> <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part_22.html">Glutes, Part 2</a> <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part_6202.html">Glutes, Part 3</a> <a href="http://myfitnesshut.blogspot.com/2008/02/fire-up-then-shape-up-your-glutes-part.html">Glutes, Part 4</a> Don't undertrain or inadequately train an important part of your power center---your glutes! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Shape Up Your Glutes, 5

In the final article of the glutes series, I will look at causes and prevention of injuries to the glutes area. There are a host of problem...