November 15th, 2008 — exercise, gym, injury, wellness
Our elbows go through hell on a regular basis, and we may not even realize how much stress we put on this poor joint every day. Whether you are playing tennis, basketball, baseball, golf or pretty much any sport that requires arm movements, you are running the risk of injuring that elbow. Let’s look at a few ways that you can keep your elbows happy and tickle your funny bone instead of breaking it.
1. Wear a proper brace.
If you are playing tennis or if you have a history of tennis elbow, you’ll need to get outfitted with a brace. Once you’ve strained this joint, it’s pretty likely that it’s going to happen again. A brace can greatly reduce the odds of re-injury and it will generally just feel better. You’ll be able to do more if you aren’t hampered by a sore elbow.
2. Warm up properly.
Brace or no brace, you’ve got to get stretching before you do anything. Your elbows are subjected to a lot of daily abuse and daily stretching can be very helpful for those that suffer from chronic elbow pain. Make sure that you never skimp on your warm up, you will regret it later.
3. Know your body.
Let’s say you’re playing baseball and you’re really giving it all you have. After a few throws, you might start to feel a dull ache in your elbow. As you keep throwing, it only gets worse. If you try to push past that pain and keep going, chances are pretty high you’re going to sprain or strain it. You need to know how to listen to your body and pay attention to these warning signs. You can look at this way, you can try to struggle through 15 more minutes of throwing, and risk not being able to exercise for six weeks, or you can quit after you feel that first ache and avoid injury.
4. Change up your routine.
Elbows are at such a high risk for injury because this joint is used so frequently and often in a repetitive fashion. Going back to our baseball analogy, if you keep throwing the same pitch for several minutes straight, your elbow is going to protest. Try changing up your routine so that you’re not using that elbow in the same way every time. Taking short breaks will help you exercise longer.
5. Wrap it up.
If you don’t have a brace, but you know you’re going to be using your elbow a lot, wrapping can be very beneficial. However, wrapping only works if it is done properly. Otherwise, you may actually increase your risks for spraining it. Ask your personal trainer or even a physical therapist to show you how to wrap your elbow. You may need someone else there to do it properly until you get the hang of doing it one handed on your own.
Even though our elbows are prone to injury, you can greatly reduce the risk by following the points above and knowing when to say when.
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September 8th, 2008 — exercise, injury, wellness
If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.
1. Remember the old adage, “Lift with your legs, not your back.”
It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.
2. Never overdo.
It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.
3. Stretch and keep stretching.
We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.
If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.
4. Know your limits.
We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.
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July 1st, 2008 — exercise, injury, moderation, wellness
If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to ensure that you won’t be running the risk of an injury.
1. Find the right balance.
Repetitive exercises will wear down your joints, especially if you are doing several sets in a row. It is important to change up your routines to avoid putting too much stress on the same joints for a long period of time. For example, if you like to run for thirty minutes, go for ten, stretch for ten, and then complete your run for the next ten minutes. If you’re at the gym, switch machines for a few minutes before going back to your favorite one. This can really help you avoid injury.
2. Make sure you are using proper form.
One of the best ways to injure yourself while exercising is to do the exercises wrong. Make sure that you know what the proper form looks like and frequently check yourself to make sure you are doing it the right way. For example, your knees should always be aligned with your feet, your torso should be straight and your neck should not be bent forward. Finding the right form will actually improve the effectiveness of your workout. If you’re not sure if you are doing an exercise correctly, you may want to ask a trainer to give you a few tips, or take one lesson with them to see what you need to change.
Also be sure to wear proper clothing!
3. Take a break.
It sounds simple, but it is important to schedule brief breaks during your workout, especially if you are really going at. Allow a few minutes in between exercises to get your strength back and allow your muscles to relax. However, don’t wait too long, or you’ll need to stretch again to warm your muscles back up. Just a breather here and there can make a big difference in preventing injuries.
4. Follow the 10% rule.
Once you start working out and seeing results, it is very tempting to keep amping up your workouts. However, you need to give your body time to adjust to all of this new activity. Don’t go from 30 minute workouts one day to 45 minute workouts the next. Instead, use the 10% rule and add 3 minutes a day until you get up to your desired length. This helps your body get accustomed to the new level of activity and your muscles will thank you.
While many of us have been trained to “feel the burn” and accept pain, sports injuries are no laughing matter. Listen to your body – if it feels wrong or you are in pain, you need to stop immediately. There is a difference between working your muscles and overworking them and it is vital to be able to tell the difference.
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