A Family, Beauty, Health and Lifestyle Blog
Everyone knows that working out is good for you and it can be excellent for both your physical and mental health. Unfortunately, exercise can lead to a range of injuries seemingly out of nowhere even when you are simply running on a treadmill. These injuries are infuriating because they can stop you from exercising as well as make simple daily activities a challenge which is problematic if you have little ones to care for. It is important to be aware of what the more common exercise injuries are so that you know what to look out for and how you can prevent them from occurring.
A strained back is the most common exercise injury and, unfortunately, the hardest one to deal with as every movement can be felt and involves the back muscles. People often have weak backs due to prolonged sitting and/or bad posture, so strains can occur when people lift too much weight or have poor form while exercising. Make sure that you are lifting with your legs and perform low-intensity exercises designed to strengthen the back muscles to prevent strains.
Although running is a superb form of cardiovascular exercise, it can also be dangerous, and there are many common injuries that stem from this activity. Most common is runner’s knee which is an irritation of the cartilage underneath the kneecap (this injury can also occur in any sport that involves running). The best way to prevent this injury is to shorten your stride, to run on firm yet supportive surfaces and to strengthen hip, glute and quad muscles.
Although called tennis elbow, this is a common injury which can be sustained while performing a wide range of exercises and sports. It is caused by overuse of the arm, forearm and hand muscles which creates a pain in the elbow which can make even a small range of movement painful - this can interfere with many aspects of daily life.
Tennis elbow can be prevented by:
- Avoiding over training
- Stretching prior to exercise
- Working out to increase wrist and forearm muscles.
Tennis elbow treatment is usually successful, and there are steps to take to speed up recovery, such as physical therapy and topical gels.
A nasty injury which can make even walking a painful experience, Achilles tendinitis is another common running injury but can be suffered through playing a wide variety of sports, most notably tennis and basketball. It is sustained due to overuse of the Achilles tendon and usually occurs when people increase the intensity or duration of their exercise. It can be avoided through increasing your activity level gradually with regular exercise, by stretching daily and by choosing high-quality, supportive footwear.
These are a few of the more common injuries that are sustained as a result of exercise and ones which can make it difficult to manage daily chores. Hopefully, this advice will help you to prevent one of these injuries so that you can continue to enjoy all of the great physical and mental benefits that regular exercise can bring.
It’s hot. It’s likely humid where you are, too. And, frankly, you just want to BBQ and have an ice-cold beer or margarita. That doesn’t mean you get to take the summer off of exercise, though. Not only do you want to look and feel fit in your swimwear, but regular fitness has so many mental health benefits, too. So how do you stay motivated over this sultry season? You have to enhance your summer workouts. Read on for our tips on how to do just this.
Make Them H2O-So-Great
You know the phrase: “If you can’t beat ‘em, join ‘em.” If you can’t beat the heat, why fight it? Instead, incorporate water into your exercise routine. Many people think that because they don’t have an extensive past in swimming that this is out of their comfort zone. With just a bit of dedication and perhaps even some lessons, this could be end up being like therapy for you.
And if swimming still doesn’t catch on, you can always try a water aerobics class, or get out onto the open sea with a Standup Paddleboarding Yoga class. Now that’s truly thinking outside the box when it comes to your summer sweat sessions.
If you’re not an early bird, transitioning to this can be hard. But trust us when we tell you that these workout sessions will be the most rewarding you’ve ever had once you become accustomed to getting up early. There’s something that’s just good for the soul about seeing the sun rise when you’re out on a trail run or hike. Or even just a brisk walk around the neighborhood. If you don’t trust yourself not to press the snooze button (ten times), hold yourself accountable by asking a friend to meet you at a certain time.
There’s no better feeling than being done with your workout by 7 AM, when everyone else is just getting up. It will increase your productivity and boost your energy, which is why so many successful people are early birds. And if you live in a city that has unmanageably hot summer temps, this is also a great way to beat the heat.
Take Care of Yourself in Between Workouts
Once we do get out there in summer, we tend to work ourselves pretty hard. We likely get the image of ourselves in that goal bikini, which is why we do that extra set of stairs at the end of our runs. That’s all well and good until you get an injury or generally feel so sore that you don’t know if you can exercise again for a while. Avoid this feeling by getting massages in between and applying Arnica Montana to any sore spots. The latter is quickly becoming the top homeopathic method for recovering from muscle stiffness, bumps, and bruises.
Go for the Group Mentality
If the hot summer temps are making you feel unmotivated, the group workout is just what you need. Find a class you love at your local gym. Better yet, find a beach or park yoga session. Doing something you already enjoy in the great outdoors makes it the best of both worlds. And you’ll be surprised by how much the spirit of a little competition does for the quality of your workout.
Train for a Race
There’s no better motivator than having a race on your calendar. And if you find a good site like Active.com, you’ll be able to see that there are plenty of offerings for every level. If you already work out and run regularly, think about a 10K or perhaps even a half marathon. If you’re going for the gusto, use the summer to train for a fun fall marathon, such as the annual race in Chicago in October. Just getting started?
There are plenty of couch-to-5K training regimes you can download and follow as closely as you’d like. If you want to do something a bit more whimsical, think about a mud or color run. While these races can be a bit of a commitment, you’ll surely get the bug to do it again once you hear your name called as you cross that finish line.
Don’t let the hot summer weather and early happy hours knock you flat on your back. Use these tips for enhancing your summer workouts and nothing will hold you back.