Sports Therapy – 6 Tips to Help You Stay Injury Free

If you want to stay injury free in 2014 and beyond, then it’s time to start looking after your body and doing things the right way. Here are 6 tips to help you achieve that…

Be flexible

According to many of the leading sports therapists, the number one reason why people get injured is because they are not flexible enough.

So how can you become more flexible? One way is to try out activities such as Yoga and Pilates to increase your range of motion. Also, make sure you warm up before engaging in any kind of activity or sports, and then always stretch and warm down once finished.

Good posture

Another reason why people are always picking up niggling little injuries is because of poor posture. As an example, if you have poor posture while running or playing tennis then it puts a lot of strain on your knees, which will ultimately lead to injuries in the future.

The best to way to gain good posture is to consult with a coach so they can look at your technique and give you advice on what to change.

See a sports therapist

Without a doubt, the number thing you can do to stay injury free in 2014 is to see a qualified sports therapist. More importantly, you should make an appointment to see them even when you don’t have an injury, as they will be able to offer advice on how to protect certain areas of your body, especially if you are constantly having problems.

Ultimately, if the first time you see a sports therapist is when you are already injured then you have left it too late.

Take it slow

Every year millions of people pick up injuries because they try to do too much in a short amount of time.

Sure, you might be eager to run 1 mile in under 5 minutes, but if you are just starting out then you need to slowly build up to this. Going too fast will just lead to injury and frustration. Never a good combination.

Get plenty of rest

Your body requires plenty of time to heal and repair itself, and when you don’t get plenty of rest that is when the injuries start to pile up. It’s recommended that you get around 7 to 8 hours of sleep every night, and you should take extra rest if certain parts of your body feels sore or aches.

At the end of the day, if you listen to your body and treat it well, then expect to be richly rewarded over the long term.

Become stronger

Another way to become injury free in 2014 is to become physically stronger. This means doing some basic strength exercises such as squats and the bench press to help make your core stronger and your body less injury prone.

You don’t have to become someone that lives in the gym, but you will definitely start to see the difference with one or two high intensity workouts a week.

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5 Important Tips For Bone Health

healthy bonesIt’s estimated that approximately 45 million people in the USA are at risk of osteoporosis, a bone condition that is treated with orthopedic surgery.

Worryingly, many people who have osteoporosis have no symptoms at all until a bone becomes extremely fragile and breaks. For this reason, it’s essential to schedule regular checks with a medical professional, especially if you you are over the age of 50 and have a history of osteoporosis in your family.

Here are 5 important tips for bone health:

Increase calcium intake

It is generally recommended that the average person takes 1000 milligrams of calcium per day. However, for people over the age of 50, going up to 1200 milligrams might be more beneficial.

So how do you get plenty of calcium into your diet? Good sources include dairy products such as milk, as well as almonds, sardines and broccoli. If you have trouble getting enough calcium through your diet, then you might want to consider calcium supplements which are available in chemists or can be prescribed by a doctor.

Increase vitamin D intake

In order to ensure that your bones absorb the calcium, you must get enough vitamin D on a regular basis.

It is is generally accepted that the recommended daily allowance for vitamin D is somewhere between 500 and 900 international units, and this can typically be gotten through following a healthy and well balanced diet.

If you feel that you have a vitamin D deficiency, then your doctor might be able to prescribe you with vitamin D supplements.

Get regular exercise

Another important tip for bone health is get plenty of regular exercise. Let’s face it, the average American spends most of their time on the couch watching TV, so it’s no surprise to learn that bone conditions such as osteoporosis are on the rise.

The best way to start exercising is with moderate activities such as power walking, jogging, swimming and cycling. Once you increase your fitness and start to gain strength then you could try joining a gym or getting involved in playing a sport like tennis or basketball.

Quit smoking

There are have been countless studies that have shown the negative effects of smoking on bone health, and this mainly happens by reducing blood flow to the bones and interfering with absorption of calcium.

Put simply, if you want to increase your bone health and reduce the chances of problems later in life then you should quit smoking as soon as possible. If you are having trouble quitting smoking then you might want to consider using nicotine patches or gum to make the process easier.

Limit alcohol consumption

Other studies conducted on bone health have shown that people who consume alcohol on a regular basis and indulge in activities such as binge drinking, are more likely to suffer from bone conditions later in life. The message here is that you can still enjoy a drink, but don’t go overboard.

Conclusion

Hopefully, this article has given you a better idea of how to look after your bones, so you have the best chance possible of enjoying good bone health well into old age.

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