Category Archives: Fitness

Types Of Running Injuries To Be Aware Of

Cause of Acute Sciatic Nerve Pain

Sciatica is a medical condition that is an inflammation of the sciatic nerve that is usually characterized by pain plus tenderness through the thigh and leg. Acute sciatic nerve pain usually begins in the buttocks which then extend down the back of the thigh and lower leg until the sole of the foot. An individual can also experience pain in the lower back. There are actually different reasons why an individual, even a pregnant woman, experiences sciatica. The primary cause of this is a herniated or bulging lower lumbar intervertebral disk. This leads to the compression of the nerve roots before it joins with the sciatic nerve. At times, irritation of the sciatic nerve branch in the leg can be so serious that makes a reflex pain reaction involving the entire length of the nerve. For instance, for individuals who have a pinched or irritated nerve near their knee, they may experience the pain in their hip or buttocks.

Runner’s Knee Treatment and Prevention

Runner’s knee is actually a very common injury that is likewise easy to prevent. Some preventive measures you can do includes stretching plus strengthening your muscles especially your hamstrings; avoid running on hard or uneven surfaces; develop and maintain great mechanics and habits when running; wear proper running shoes; and avoid over-training. However, if preventing this condition is too late, then you should know about different runner’s knee treatment. These treatment plans help alleviate the pain and hasten the process of healing. They includes applying ice on the area near the knee once pain is experienced; take days off until the pain subsides; and use running shoes which have extra support and shock absorption mechanism. But if these don’t work and the pain persists, talk to a specialized doctor immediately so you can attain proper medical advice and treatment plan to avoid the worsening of the problem.

How to Prevent Muscle Cramps

Muscle cramps can be common, and often not serious. Muscle cramps can be prevented by taking a few measures:  1) Drink a lot of milk, this helps increase the calcium in your body for better muscle contraction; 2)Eat food rich in potassium; 3) Try taking B complex vitamins to help with nerve impulse transmission and conduction; 4) Exercise regularly for better circulation; and 5) Wear the right kinds of shoes when you walk in order to prevent muscle cramps. Of course, always seek the help of a medical professional for complete health care.

Experience Climbing Outdoors!

A fun activity to do is climbing outdoors. This is a great way to challenge your body and to improve your confidence as you are able to learn how to scale large rock walls and to see gorgeous views of the amazing world we live in. Climbing outdoors is a lot of fun but it requires skill and precision to do. It is a wise idea to invest time in a group training class and joining a climbing club so you can learn how to rock climb properly, and will be able to stay safe when you are climbing.

Rock climbing is a very difficult activity. You can learn it but you have to be prepared to have the physical capabilities along with the mental capabilities to really make it to the top. You do not want to give up on yourself when you are out there. It also helps to have some strong supporters with you in order to keep you motivated and to keep you safe when you are climbing outdoors. With practice you will start to get better and over time you will be able to defeat some of the biggest and most challenging rock walls out there!

Like any sport rock climbing will require special gear and equipment. With rock climbing you have to focus on safety. It is vital that you purchase the right type of safety equipment and that you learn the importance of belaying another person when they are climbing outdoors. You are responsible for their safety as much as your own. Taking a few courses on rock climbing will give you the best opportunity to learn safety techniques and how to climb to also to learn different climbing styles. Make friends in the rock climbing community as they can also help to teach you additional skills.

Cutting trees for warmth

Cutting trees is hard work especially if you cannot afford a chain saw for the task and you are cutting a solid wood or hard wood tree. It is however a very invigorating form of exercise provided you can justify the need to be tree cutting in the first place. The great thing about cutting trees is that it provides warmth twice or possible three times. The first time is the actual felling of the tree. The second warming experience is when you are splitting logs for firewood and finally the third is when you actually burn the timber in the hearth (fireplace).

You can make the most beautiful furniture from trees you cut down. If you can get the tree to a saw mill for cutting (slicing) you will be rewarded with lumber than can be transformed into benches, gazebos or arbors for your garden or yard. If you get the timber planed then you can create interior fine furniture for your home. You can select the cuts that are most beautifully grained and make a treasured dining room table which can be French polished to bring out the grain. The surplus pieces and off cuts will warm you via the fireside through out the winter.

The safest way to cut a tree or logs is without using the chainsaw. This powerful machine is deadly and all it takes is one slip or trip and the consequences could be fatal. Better is to use a good ‘Bushman’ saw, which is a hand saw, and allow plenty of time for the work. It will, of course, be much harder, more tiring and you will be warmer, but more importantly you will still be around to enjoy the heat from the logs you cut so lovingly. I like to replenish the trees I have to take down and I always plant new ones as replacements.

For Those Not into Weight Lifting: Hamstring Exercises without Weights

The reason why a lot of people are discouraged from exercising is the use of weights and machines, especially with what they see on advertisements. But of course you can perform exercises even without weights or machines; you just have to be resourceful and creative. You may even find that there are exercises specifically developed so you won’t need anything else but just your body movements to execute them.

You can perform the following hamstring exercises without weights:

1.    Dead lifts use only your body weight for resistance. Stand with your feet apart and pointing forward. Bend your knees a little, your arms hanging loosely in front of you. Keeping your spine straight, bend at the waist to lean forward and reach the floor. If your hamstrings aren’t too tight, you may be able to touch the floor. Push through your heels, buttocks, and hamstrings to return to standing position. Do 2 sets of 20 reps each. Progression: do it one leg at a time.

2.    Ball hamstring curls are done by lying on your back with your legs straight and your feet on top of a stability or Swiss ball. Squeeze your buttocks and lift your hips. While pushing into the ball and bending your knees, roll the Swiss ball under your hips. Extend your legs straight once more while your hips are still in the air. Do 10 reps initially, followed by 3 sets of 15 reps each.

3.    Lying hamstring curls are done by folding your arms and relaxing your head on your arms. With your legs straight, bend your left leg and let your heel touch your buttocks. Return to starting position and do it with your right leg. Do 10-20 reps with each leg.

Remember to warm up before and cool down after whatever exercise you do. Work on these exercises regularly and you’ll have improved hamstrings—and glutes—in no time.