Keep getting recurring Injuries slowing you down
This might be a common scenario while working out – you’re training hard, accomplishing great outcomes and suddenly an injury comes out of nowhere. Being frustrated, you hang up your gym shoes and sit back to relax and recover. But, when your hard workout session starts to bring some great results that you’re craving for, you possibly won’t to lay off exercising totally. The good news is you don’t have to take much time off. Adjust your workout schedule with alternative ways to maintain fitness while resting and recovering from athletic injuries.
Back or Knee Pain
One of the most common injuries is back pain. It interrupts not only the performance in the gym, but also your day-to-day activities. Most back injuries results from muscle imbalances due to improper motions over a period of time. For quick recovery, sometimes a few forms of exercises are prescribed as the treatment plan and aid in prevention. Take enough time to reinforce your muscle structure and get used to proper mechanics.
More or less, almost all the athletes experience knee injuries in regular basis. Sometimes they can be a serious issue and it’s really frustrating since a whole lot of forms of exercises and movements becomes limited. Our knees are used in most endurance training. So, focus on intense resistance training to improve your muscle tone without using the injured knees. This will help you to melt away the unwanted body fat as well.
Exercises to help
· Wall Press: This exercise activates the gluteus medius in a bent-knee position just like running.
· Single-Leg Balance on Forefoot: This exercise increases strength in the entire leg chain: big toes, calves, ankles, and hips.
· Eccentric Heel Drop: This exercise toughens calves, ankle muscles, and Achilles tendons, which allow for a stable landing when running.
· Stability Ball Bridge: This exercise strengthens and activates small muscles in the back that aid spine stability.
· Stability Ball Walkout: This exercise strengthens core, arm, and shoulder muscles for better running posture.
· Single-Leg Balance and Squat: This exercise develops balance in pelvis, ankles, and feet so your body lands on a secure platform every time you take a step.
· Plyometrics: Jump trainings increase elasticity with a light and bouncy feel. They effectively help to minimize your impact on landing.
Issues causing Injuries
Injuries are referred to any kind of damages to the body. Injuries can be accidental or intentional, as in the case of acts of violence, and can be caused by blunt or sharp objects, impact at high speed, falls, animal or insect bites, fire or extreme heat, and exposure to chemicals and toxins.
The numerous issues causing injury include:
· Bicycle or motor vehicle accidents
· Overuse and repetitive motion injuries
· Sports or athletic injuries
· Thermal, chemical or electrical burns
· Drowning, falls or impacts
· Poisonings and chemical exposures
· Acts of violence by others
How rehab training can help quicken recovery
In the same way that you have goals when you are training and competing, you should have goals set for your rehabilitation. Rehabilitation can begin a few days after the injury, when the pain starts to go down. There are three goals to aim for in rehabilitation:
· Restore motion and flexibility
· Restore strength
· Restore balance
Imagery and self-hypnosis techniques are by far the most essential parts of any rehabilitation process. They can be used to control pain through the relaxation response and also to maintain skill levels. They are really helpful if you have had a traumatic injury through an accident where confidence level is affected.
Concentrate on what you should do to recover at a faster rate instead of what you’re missing from your gym routine. Put the same effort into the process of recovery as you do into refining your performance. Follow a routine for any medication that you’re prescribed and make sure to perform the rehab exercise recommended by your doctor or physiotherapist.
Provided you get the consent of your physiotherapist we can help you with your rehabilitation and strengthen the areas that have weaken due to the injury or help prevent the injury from re occurring by strengthen or adjusting your current exercise routine.
If you want to get advise or see if we can help please get in contact by emailing firstname.lastname@example.org
I have attached a quick clip of some exercises to do to help mobility for the lower back.
Junk food is any food that provides too much fat and calories and not enough nutrients. You may have trouble resisting the urge to indulge when commercials, grocery store shelves and fast food restaurants are packed with treats. Consuming small amounts of junk food can be part of a healthy lifestyle, but your body is at risk of serious harm if you don’t monitor your intake.
Fast food nutrition should make up a minimal part of a healthy diet. Fast foods and junk foods are high in fat, sodium and sugar, which can lead to obesity and a range of attendant health problems, including diabetes, heart disease and arthritis. Here are the facts about how excessive junk food consumption affects your body.
Junk food doesn't contain the nutrients your body needs to stay healthy. As a result, you may feel chronically fatigued and lack the energy you need to complete daily tasks. The high levels of sugar in junk food puts your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels. Because fast food and junk food don't contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after eating, leaving you feeling grumpy, fatigued and craving sugar.
Junk food contains large amounts of fat, and as fat accumulates in your body, you'll gain weight and could become obese. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.
The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease. In the short term, high levels of dietary fat lead to poor cognitive performance. You'll feel tired and have trouble concentrating because your body might not be getting enough oxygen. The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque buildup. The high levels of Trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and disease.
Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type-2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. Because junk food doesn't contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. You'll crave sugar and likely end up eating more junk food.
Over time, this stress damages your body's ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your body's insulin sensitivity. Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories.
To reduce your health risk, the American Heart Association recommends that you limit your intake of Trans fats to less than 1 percent of your total calories – about 2 grams each day – but ideally, cut it out altogether. Cut daily intake of added sugar to about 100 calories, or 6 teaspoons, for women and about 150 calories, or 9 teaspoons for men. You do not have to give up fast foods if you choose smaller servings, limit or avoid cheese toppings, mayo, high-fat sauces and dressings, breaded or fried foods and sugar-sweetened beverages. Choose instead roasted or grilled chicken, single hamburgers with lettuce and tomato, tacos fresco style, made with salsa instead of cheese, diet soda, water, low-fat salad dressings, yogurt for dessert, and, if you cannot pass them up, order small fries.
If you are looking for healthy meal alternatives then jump onto www.facebook/fithealthyyoufitness receive sharing nutrition 101 group to get regurlar updates on healthy options.
It Only takes a month to break a habit so make the change today to live a healthier lifestyle tomorrow.Contact email@example.com to see how we can help!
Effects junk food has on the body
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.