Return2Fitness

  • What's Considered a Nagging Injury?

     

    A nagging injury is one that repeatedly continues to happen and it just will not seem to go away. Exercising with constant pain seems counter-intuitive. You want to live a healthy lifestyle, but you don't want to injure yourself. Here are some things you need to know about nagging injuries.

    Normal aches and pains typically relieve themselves, but sometimes they stick around for weeks or even months. If this happens, even mildly, it shouldn't be ignored. Pain can change your bio-mechanical movement, which leads to stress on ligaments, joints, tendons, and muscles.

    Typically, nagging pains happen as a result of the repetitive stress or overuse of a part of your body. This creates swellings and inflammation, resulting in pain. While over the counter medications can temporarily relieve the pain,they are not able to treat the underlying issue. Working through a nagging pain can lead to a more serious issue, such as chronic inflammation. This can cause weakness and the gradual breakdown of tissue, which will create more pain and swelling. This begins the chronic nagging injury.

    This type of chronic pain can eventually result in the inability to exercise, which'll affect your health. It's vital to avoid chronic pain and stop further damage by allowing any injuries to heal properly. When nagging injuries occur, the body can alter a movement to avoid pain. Changing the normal bio-mechanics of human movement to avoid pain places more stress on other joints, leading to more injuries.

    Nagging pain often occurs with shoulder in the rotator cuff, in the Achilles tendon, tennis elbow, plantar fasciitis, and the neck. To treat these injuries, apply heat before exercising and ice and rest after exercising. The heat will increase blood flow and reduce stiffness in the body, and ice will reduce swelling.

    While most people may believe that they'll eventually need to stop exercising due to their nagging pain, a physiotherapist can evaluate each injury and prepare a treatment and recovery plan that's specified to your needs. It is not common to stop exercise altogether, while it may be advised to find an alternate exercise. For example, while running may be hard on the joints, swimming is more gentle, and can be a healthy replacement. Also, reducing the intensity of your chosen activity is important during treatment and recovery. Your injury's cause will be evaluated, which will then lead your physiotherapist to be able to discuss your exercise practices and advise any necessary changes. Eventually once you are beginning to heal, you can gradually work your way back up to your normal exercise routine, as long as the pain does not return.

    It's important to return to exercise gradually, because over-training is the root of most nagging pains. If you jump right back into your normal exercise routine too quickly, you can easily re-injure yourself.

    Also, you should have your nagging injury analyzed, before it turns into a chronic injury. This could ultimately keep you from exercising altogether and stop the enjoyment of healthy living.

  • Can Running in the Cooler Weather Be Good For Your Joints?

     

    Like many, you may be wondering whether running in the cooler weather can be good for your joints. Well, I'll tell you here more about whether cold weather causes joint pain, and the answers may surprise you. As you know, it's good to run daily, but with weather issues, the answer may be different than what you want to hear.

    There's some indication that running in cooler weather can make you sore, but there are ways to prevent this. One way to prevent this is to eat healthy. When the weather is cool, you can and should still run, but you should also eat lots of foods that are rich in omega-3s, vitamin K, vitamin C, and supplements.

    Some of the supplements that you may want to take include glucosamine sulfate and chondroitin for pain, which helps with your overall achiness and helps to keep your joints feeling okay. But to tell you the truth, the best remedy for cool weather pain is actually this one: keep moving.

    One main reason that most people feel bad in cooler weather is because they stay inside. They don't move. If you're a runner, I'm sure you really WANT to run during cooler weather, so if you're doing the above things with your diet and supplements, you should be ready to go out for a long run in cool weather.

    If you're running in cooler weather, you're actually lubricating your joints and keeping them healthy, because, as you may know, being a couch potato is one of the worst things you can do for your body, joints included. So, in the long run, running in cooler weather can actually be good for your joints, if done with care.

    If you're worried about running in the cooler weather, then maybe try bringing your exercise routine indoors. You can do a treadmill or a running-in-place activity to get started, and then possibly move your workout outdoors where you'll be moving in tune to the weather.

    The bottom line is: if you're prepared to run, if you're getting the right amount of vitamins and minerals and healthy food in your diet, and if you're warming up your body by staying indoors at first and then moving outside later, you're prepared to run in the cooler weather, and this can actually be good for you. Be sure that you follow all these instructions to create a healthier you.

  • The Effects Certain Injuries Can Have On Your Stamina

     

    For a runner, especially one who runs any distance longer than a half-marathon, the long run is arguably the most important workout of the week. It's this run that creates stamina and the ability to endure. While it's true that running is as much mental as it's physical, few things will halt progress as quickly as a physical injury. It only takes a few weeks to lose stamina, and many of these injuries will require you to abstain from running completely during the recovery period.

    Here are 3 of the most prevalent stamina-sucking injuries, as well as their common causes and length of recovery.

    #1 Achilles Tendinitis
    The Achilles is the large tendon connecting your heel to the two major muscles of the lower leg. Achilles tendinitis occurs when the tendon becomes inflamed and painful and is usually caused by a sudden increase in your training load or weak or tight calf muscle. The length of recovery is around 2-6 months.

    #2 Pulled Muscle
    This one sounds like “No big deal” and that's what makes it so dangerous. A pulled muscle is different than a strained muscle. A strain is mildly uncomfortable, even a little painful but with caution you can continue running and the feeling will eventually subside. A pull is much more severe and there's no mistaking it. It's not the type of pain that can be trained through. A true pull is really a torn muscle and is accompanied by swelling and bruising and a whole lot of hurt. Trust me, you won't want to try and run on it. Common pulls for runners involve the hamstrings, a group of three muscles making up the back of the thigh. The length of recovery for a pulled muscle can be 6 months or greater.

    #3 Stress fractures
    The tibia, or shinbone, is the most common area for a runner to develop a stress fracture. Stress fractures are caused by a mild trauma repeated many times, rather than a single large impact, like other types of fractures.

    The danger with stress fractures is that they're often misdiagnosed as something less severe, such as shin splints (which can be trained through). The runner then attempts to continue training, and the injury worsens. The length of recovery for a stress fracture depends on its severity, but usually requires an orthopedic boot to be worn for a minimum of several weeks, then continued rest until being released to run again.

    These are three of the more commonly seen running injuries that require significant recovery time and have a negative impact on training. Remember that running related injuries almost always take a long time to heal simply because the legs are used every day and so it's difficult to give them complete rest. If you suspect you've a running related injury, go see a podiatrist or sports medicine therapist who's also a runner, or is at least sympathetic toward runners. Then be sure to follow their advice.

  • The Amount of Punishment A RB Takes On His Body

     

    The players in the National Football League have been described by many observers as possibly the best athletes in the world. During the long NFL season, these amazing skills are put on display for the enjoyment of millions of fans around the world.

    That said, NFL football is arguably also one of the most punishing of sports. The steady stream of injuries that most players suffer is a testament to the potential violence of the sport. Moreover, certain positions invite more contact than other ones, running back being at the top of the list.

    This situation inevitably results in NFL running backs routinely sustaining certain kinds of injuries. This article will take a closer look at this situation, and will educate readers about some of the painful and debilitating injuries that running backs risk day in and day out.

    WHAT ARE SOME COMMON INJURIES THAT STRIKE RUNNING BACKS IN THE NFL?

    * Connective tissue injuries
    Tendons and ligaments are special connective tissues that attach muscle to bone, as well as helping to hold joints together. Joints also happen to be weak spots on the body, and are especially vulnerable to the violent impacts characteristic of professional football. Not only that, but RB's tend to rely on quick cuts to escape their pursuers, and this often places additional strain on the joints. Because of this, many running backs will suffer connective tissue injuries during their careers.  Even though modern orthopedic surgeons generally do a good job of repairing damages to connective tissue, the affected joints often develop arthritis and other complications years down the road.

    * Concussions
    Concussions occur when the brain comes into violent contact with the inside of the skull. This is usually caused by violent impacts, and NFL running backs are hit many times during the course of an average game. Although modern football helmets have made the game somewhat safer, concussions are still quite common among elite running backs. While isolated incidents generally cause little damage, repeated concussions have been linked to degenerative brain illnesses later on in life.

    * Broken bones
    Many NFL players weigh in at well over 200 lbs, and when two such players collide at high speeds, the results can be painful to watch. Such collisions are routine for running backs, and so are broken bones. These injuries range from almost imperceptible stress fractures to gruesome compound fractures. Broken bones tend to keep players off the field for a while, but as long as the injury doesn't involve a joint many make full recoveries.

    * Neck injuries
    The neck is a relative weak point on the body, and because of this neck and spinal injuries can strike a football player at any time. The neck is also very complex, with muscles, nerves, connective tissues, and bones all playing a part. While these injuries tend to be less common among elite running backs, they can end careers when they strike. In addition to that, cervical injuries can cause chronic conditions that persist throughout life.

    As can be seen, the life of an NFL running back is far from easy. Despite this fact, they continue to put in jaw dropping performances for their fans. For this and many other reasons, they truly deserve our appreciation.

  • Living With Nerve Damage In Your Back

     

    Suffering from nerve damage in the back can greatly reduce your quality of life. Nerve damage can lead to chronic pain that requires constant care and attention. This is something that no one should have to go through, but there are ways to treat and possibly even cure nerve damage in the back. Medications or surgery are both potential options for dealing with nerve pain, but it is important to understand why nerve damage occurs and how severe your case may be before seeking treatment.

    The most common cause of nerve damage is a herniated disc in the spine. This is when a nerve is pinched by a spinal disc as it moves through the vertebrae. This causes sudden surges of pain that can be crippling at times. The nervous system is in control of your entire body and any damage is transmitted to the brain as a form of self preservation. The information transmitted is the pain you feel on a daily basis.

    Symptoms Of Nerve Damage In Your Back

    The symptoms of nerve damage vary depending on location, severity and the types of nerves affected. When it comes to spinal nerve damage, the sufferer often experiences a heightened sensitivity in their back. This results in sudden and unexpected pain when the back is moved in a certain direction, depending on how and where the nerve is being pinched. Many people experience back pain daily, but a pinched nerve increases the chance of experiencing pain tenfold.

    In some cases, you may experience numbness in the back. If the nerve is damaged in a particular way, your sensitivity may be temporarily lost. For many people, this is preferable to heightened sensitivity, but just as life altering. Numbness may affect your ability to function at work or in daily activities.

    Some sufferers of nerve damage experience tingling or burning in their back. Such a symptom is often chronic and may be treated with pain medication. However, if your back pain is severe enough, surgery may be your only option.

    Treatment For Nerve Damage

    The two most common treatment methods when it comes to nerve damage are pain medications and surgery. If your symptoms are mild, medication is likely the best solution for you. For severe cases, back surgery may be performed to help decompress the spine. Surgery can help when medication does not. However, nerve damage in the back is very serious, and even surgery may not be the ultimate cure. Talk to your doctor if you have any questions about treatment options or if your condition has worsened.

    Living with nerve damage in the back is not easy. It can seem hopeless at times, but there is always something you can do to better your situation. It is best to stay positive and try everything in your power to relieve your pain as much as possible.

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