Your bag might be the reason for your backache. While you cannot avoid using a bag, you can take precautionary measures. Know how to carry your bag so that it doesn't exert pressure on only one part of your body. Avoid carrying heavy weights and overstuffing. Try to organize the contents such that the weight is distributed across your back. Consult a doctor if the pain is severe.
Whether you are physically active, an athlete, or just clumsy, you might have to deal with an injury at some point in your life. And, unless you consult a professional, it’s difficult to tell exactly how serious the injury is. However, you could get a fair idea of the extent[.....]
A sharp pain at the back of your thigh when you jump, run, bend, or climb could signal a pulled hamstring. Hamstring injuries are divided into three grades of severity. Grade 1 injury symptoms include pain, tenderness, and some swelling but movement is usually normal. A grade 2 injury leaves you with pain, tenderness, and weakness along with bruises and swelling. A grade 3 injury is severe and the sharp pain and swelling may begin almost simultaneously.
Swimming is an efficient technique to exercises the entire body. It involves various strokes and a certain level of breath control is required. But, because of excessive swimming, injuries related to the muscles, tendons and the bone can occur, especially if the technique is improper. Hence, it is important to learn the correct method of swimming to prevent swimming-related injuries.
Push-ups are simple and easy to do. They’re great for strengthening the muscles in your chest, upper arm, and shoulders. To build muscles, do 2–4 sets of 8–15 repetitions. This is equal to 16–60 push-ups each day. Do this 2 to 3 times a week, with at least 48 hours of rest in between. For even greater benefits, challenge yourself with an exercise ball or by lifting your leg.
Downward-facing dog is a full body stretch that’ll make your calves and hamstrings stronger. It’s a common position in many yoga sequences. The head-to-knee pose will also strengthen your hamstrings, preventing injuries and tightness. It’s related to the bound angle pose, which is another great pose for your thighs; it'll help you move swiftly with ease. To make your back stronger, do the pigeon and bridge poses. These positions improve posture while running.
Injury during workout happens when we don’t follow proper postures and alignments and stress ourselves against our limits, either gradually or explosively. According to our flexibility and strengthen, our muscles, ligaments, and tendons can take only limited strain and pressure. Here are 7 common weight lifting injuries that are an outcome[.....]
Don't run full throttle the very first day. Give your heart and your muscles time to cope and settle into a routine. Then step up the speed and the mileage to get benefits. Any sign of nagging pains and aches, halt and head to your physio. Slip on the right pair of shoes that will enhance your performance and keep sipping enough water before, during, and after the run to keep your blood pressure from dipping below normal.
An injury to the spinal cord can be crippling and paralyzing. Any fracture to the bones caused by a fall or osteoporosis can be painful and restrict your activities. Both spondylolisthesis, where a bone slides off its place, or herniated discs can pinch nerve roots and cause radiating pain. Strain, or muscle tear, and sprain, or ligament tear, are painful but easily treatable. Strengthen your back with exercise and yoga.
Correct and moderate running poses hardly any health risks. Running hikes bone density, doesn't deplete it, and muscle and joint injuries are mostly due to bad running form or overuse. But sudden high-intensity running can trigger a heart attack in inactive people or when combined with genetic tendency, age, and bad health habits. Excessive long-distance running can also stiffen arteries and thicken heart valves.
Maintain correct posture while working or resting to retain the spine's s-curve. Practice yogas like sphinx and moderate exercises daily to stretch your abs. Eat foods with the anti-inflammatory vits B1, B6, and B12, bone-strengthening vit. D, and omega-3 fatty acid. If your work involves manual handling of tools, request your organization to train the workers on body mechanics and optimize the workflow to reduce stress.
Any injury to the 24 vertebrae and associated muscles or ligaments is a back injury. Lumbar strain (muscle fiber tear), sprain (ligament tear), spondylolysthesis (shifting of injured vertebra), slipped disc, and pinched cervical nerves are common in adults. Kids are mostly affected in the cervical area by automotive, sports-related, or spinal cord-related injuries such as Brown-Séquard syndrome.
The average person lifts weights every single day and doesn’t even realize it. While the weights you lift may not always compare to the kind professionals train with, they can be just as demanding on the body. Back strain or injury is painfully easy to get unless you know how to protect your back. Here’s some help.
Late afternoon or early evening is the best time to run as your BP, core body temperature, levels of certain hormones, joint flexibility, energy, and lung function all peak around this time and enhance your performance. The body is not primed for a morning run, but if you have health issues like high BP or depression, morning runs help more. Having said that, if you're comfortable with whatever time you run, stick to it. Don't upset your body's rhythm by changing the time.
If you're returning to running after a break, start slow. Your muscles still remember your running history. So you'll soon be able to run like you used to. But before picking up speed, build your endurance and flexibility to avoid injuries. Begin with a walk or a jog and gradually turn it into running. Whether you want to run a 5K or not, cross-train for it. Then set small goals, and address your running problems at the first sign of discomfort.
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