injuries Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:18:53 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png injuries Archives - yourdailysportfix.com 32 32 How to Prevent and Care for Shin Splints https://yourdailysportfix.com/how-to-prevent-and-care-for-shin-splints/ Sat, 23 Sep 2023 12:56:00 +0000 https://yourdailysportfix.com/?p=23882 If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to […]

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]]> If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to stress fractures if not treated properly. Read on to learn more about what causes shin splints and how to take care of your legs when you’ve got them.

What are Shin Splints?

Shin splints can include pain, soreness, or mild swelling in the lower legs along the inner edge of the shinbone and are most commonly experienced by high-impact athletes like runners and dancers. While they can present at any time, shin splints usually arise as a result of sudden increases in physical activity. Other causes can include improper footwear or poor running form.

Prevention

The most effective way to prevent shin splints involves a combination of wearing proper footwear with adequate arch support and increasing the intensity and duration of your activities gradually to allow your muscles time to adapt. Practice exercises like wall shin raises to strengthen the lower legs, making sure to warm up before workouts and cool down afterward to reduce stress on your shins.

Caring for Shin Splints

For existing shin splints, it’s crucial to prioritize rest to allow your muscles time to recover. Ice the affected area for up to 20 minutes a few times a day to reduce inflammation, and try using compression sleeves for support. For more serious pain, talk to your doctor or physical therapist to make sure your shin splints haven’t caused a stress fracture.

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]]> Tips To Help You Recover From Ankle Sprains https://yourdailysportfix.com/tips-to-help-you-recover-from-ankle-sprains/ Tue, 12 Sep 2023 12:26:00 +0000 https://yourdailysportfix.com/?p=23753 Did you happen to sprain your ankle while working out? While a frustrating setback, with the right approach, you can overcome this injury in a timely manner. Here are some tips to help you recover from your ankle sprain and get back to the gym. Protect And Elevate From the moment you get injured, it’s […]

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]]> Did you happen to sprain your ankle while working out? While a frustrating setback, with the right approach, you can overcome this injury in a timely manner. Here are some tips to help you recover from your ankle sprain and get back to the gym.

Protect And Elevate

From the moment you get injured, it’s crucial to protect your ankle so that the injury does not get further aggravated. This includes elevating your ankle and keeping weight off of it in order to limit pressure on the area.

Ice The Sprain

Oftentimes, ankle sprains result in inflammation. Not only will ice help to reduce swelling but it will also numb the pain, enabling you to better cope as you take on your day.

Compress

An important part of your recovery is to compress your ankle so as to prevent too much fluid from accumulating at one point. Make sure to keep your ankle firmly bandaged, but not too tight that it prevents you from moving freely.

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]]> How to Know When You’ve Recovered From an Injury https://yourdailysportfix.com/how-to-know-when-youve-recovered-from-an-injury/ Sun, 18 Dec 2022 10:21:00 +0000 https://yourdailysportfix.com/?p=20351 We’ve all been through injuries that were annoying and sometimes downright painful to recover from. It can sometimes seem as though we’ll never recover, and those moments of doubt can be truly heartbreaking. But don’t you worry, because more often than not the sun is just beyond the horizon. A recovery is in your near […]

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]]> We’ve all been through injuries that were annoying and sometimes downright painful to recover from. It can sometimes seem as though we’ll never recover, and those moments of doubt can be truly heartbreaking. But don’t you worry, because more often than not the sun is just beyond the horizon. A recovery is in your near future, and here’s how to know that it’s finally time.

Respect the Process

The first thing that’s important to ask yourself is: what are your goals once you’ve recovered? For instance, if you’ve sprained your ankle badly, the road to walking again looks a lot different than the road to jumping again or running again. It’s crucial that you temper your expectations in parallel to the actual goal that you’re hoping to ultimately achieve.

When You Start to Forget

Think of every time you’ve ever recovered from an injury. What did the recovery feel like? It’s likely that you, like many others, would respond that the recovery felt like “nothing”. Funnily enough, that’s the essence of a proper recovery—when you start to forget that you were even injured in the first place! The second you have to remind yourself, “Oh yeah… I remember when this used to hurt me”—you’re usually good to go.

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]]> 2 Reasons You Shouldn’t Rush Recovery Before Going Back to Exercise https://yourdailysportfix.com/2-reasons-you-shouldnt-rush-recovery-before-going-back-to-exercise/ Sat, 22 Oct 2022 08:43:00 +0000 https://yourdailysportfix.com/?p=20976 Getting injured stinks, no matter how you slice it. Going through the physical pain of it all is never fun, and possibly even worse is the recovery. Sometimes you’ll have to miss months upon months of physical activity due to an injury—but no matter how hard it gets, you shouldn’t feel compelled to return earlier […]

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]]> Getting injured stinks, no matter how you slice it. Going through the physical pain of it all is never fun, and possibly even worse is the recovery. Sometimes you’ll have to miss months upon months of physical activity due to an injury—but no matter how hard it gets, you shouldn’t feel compelled to return earlier than your body is ready. Here are two good reasons why.

Don’t Be a Hero

If you’re part of a basketball team, a bowling tournament, or any kind of athletic group setting, you may feel some kind of pressure to return sooner than later. Unfortunately, if your body isn’t ready for it, it’s probably the worst thing you could possibly do. Don’t be a hero. Your friends won’t be mad if you don’t show up, and if they are, are they really your friends?

You Could Do Some Serious Damage

This is the more obvious reason. You could literally damage yourself far worse than you were injured before if you return to working out sooner than you need to. You might think that you’re being extra macho for doing so, that nothing bothers you and only “sissies” follow the rules, but you’re actually the one who’ll lose out if you don’t allow your body time to heal properly.

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]]> Tips for the Injured Athlete https://yourdailysportfix.com/tips-for-the-injured-athlete/ Fri, 22 Apr 2022 17:16:00 +0000 https://yourdailysportfix.com/?p=18993 When fitness and sports are a big part of your life, getting injured can be devastating. Having to take a step back from the sport or activity that you love, well, adds insult to injury. So how you can get through this difficult period until you heal and can go back to your sport? Here […]

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]]> When fitness and sports are a big part of your life, getting injured can be devastating. Having to take a step back from the sport or activity that you love, well, adds insult to injury. So how you can get through this difficult period until you heal and can go back to your sport? Here are some tips from people who have been there before many times.

Stay in the Loop

One of the most difficult things about being injured is feeling like you suddenly no longer have a place in the social circles of your sports team. But just because you’re injured doesn’t mean your teammates and friends love you any less. So keep up with them as you heal, whether that means going to practices to watch or just going out for a beer after.

Do What You Can

It can be easy to worry about getting out of shape when you’re injured and can’t fully work out. But your body will bounce back quickly. To make it easier, do what exercise you can in the meantime. For example, if your leg is broken, do upper bodywork. Staying active will help keep your mood elevated.

Take it Slow

One of the worst things is trying to come back from an injury too early and getting hurt again. So wait until you’re totally cleared and sure you’re healed before you get back out there.

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]]> 3 Great Ways to Prevent Running Injuries https://yourdailysportfix.com/3-great-ways-to-prevent-running-injuries/ Thu, 16 Jul 2020 16:00:00 +0000 https://yourdailysportfix.com/?p=9332 Injuries are common among runners, but that doesn’t mean you have to be injured every now and then. Injuries mostly happen because runners don’t pay attention to some important things or they follow programs that aren’t really good. Here are 3 great ways to prevent injuries while running. Train Smart There are effective ways to […]

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]]> Injuries are common among runners, but that doesn’t mean you have to be injured every now and then. Injuries mostly happen because runners don’t pay attention to some important things or they follow programs that aren’t really good. Here are 3 great ways to prevent injuries while running.

Train Smart

There are effective ways to train that will give you the best results in less time and with decreased chance of injury. Putting your body through a lot of stress is not a great way to go. Run slowly, follow a systematic running plan, and build on the previous workouts as your body changes.

Slowly Increase Mileage

If you go slow with increasing your weekly mileage, you have a smaller chance of hurting yourself. By all means, add additional miles to your running plan each week, but spread them over the days instead of pushing the increase of 5-10 miles in one day.

Rest and maintain

Having weeks when you don’t increase the mileage is important for your body to adapt. Rest days are crucial for your muscles and joints to recover, so make sure you’re following a balanced and sustainable plan.

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]]> What Causes Shin Splints and How Can You Treat Them? https://yourdailysportfix.com/what-causes-shin-splints-and-how-can-you-treat-them/ Thu, 09 Jul 2020 08:41:00 +0000 https://yourdailysportfix.com/?p=9129 All runners have experienced shin splints, inflammation in one of your shin muscles where it attaches to the tibal bone (the large bone in your lower leg), before. They’re one of the most common endurance training injuries and they cause discomfort to your lower leg while exercising. Keep reading to find out about the causes […]

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]]> All runners have experienced shin splints, inflammation in one of your shin muscles where it attaches to the tibal bone (the large bone in your lower leg), before. They’re one of the most common endurance training injuries and they cause discomfort to your lower leg while exercising. Keep reading to find out about the causes of shin splints and how to treat them.

Causes of Shin Splints

Shin splints are most common in runners, but they also happen from walking or cycling. They can be caused by physical traits like small calf muscle circumference or weak hip muscles, running form, and weekly mileage. Shin splints usually happen when you run too far or too fast.

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𝔹𝕠𝕟𝕖 𝕤𝕥𝕣𝕖𝕤𝕤 𝕚𝕟𝕛𝕦𝕣𝕚𝕖𝕤~ Bony stress injuries (eg “Shin Splints” or stress fractures) occur when bone is unable to withstand the repetitive loading placed on it. . If insufficient time is given for bone to adapt to external force, an imbalance can occur between bone remodelling and bone damage. . Bone is living tissue 😲. Not a rigid lever like most people imagine. Bones flex and deform when we run/load the bone. Imagine that…… . I would be suspicious of a bone stress injury if a runner reports a burning or aching pain on the bone at the site of the injury. The pain generally remains for the entirety of a run. The pain will generally settle with rest, but if increasing in severity can still be present at rest especially at night. The surrounding muscle could even feel tight…. . Not symptoms to ignore, as if a bone stress injury is left untreated for too long it could mean a loonng while off running! . #bonestressinjury #shinsplints #stressfracture #bonehealth #bone #running #runfree

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Treating Shin Splints

Unfortunately, because shin splints are caused by overuse, the way to treat them is with rest days. During this time off, you can strength train, foam roll, or stretch. Over the counter medications, ice, compression, and acupuncture can help relieve the pain of shin splints and if your pain doesn’t get better within two to four weeks, it’s time to speak to your doctor.

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Ahh good old shin splints. Every runner is familiar with the sharp throbbing feeling. Shin splints are micro tears in the muscle tissue and bone tissue caused from overuse. Typically is on the inside of the shins. I always emphasize to people that long distance running is hard on the body. I emphasize the importance of strength training in addition to cardio for everyone. I’ve never been seriously injured weight lifting, but I have had 2 serious injuries from running in my lifetime. Running beats up my body but I love it. I enjoy the cool evening summer breeze on my face. Before weights I ran. And I still run because I enjoy it. Recovery: RICE (Rest, Ice, Compression, Elevation) and ibuprofen. . . . #running #fitness #fitnesslifestyle #fitnessaddict #run #shinsplints #shinsplintsrecovery #exercise #exerciseathome #activelifestyle #active #instagood #musclerecovery

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Preventing Shin Splints

If you’re new to running, make sure you start slow and then increase your mileage and speed. Work on your running form and stretch pre and post-run. In addition, cross-train to strengthen your core and glutes.

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Down weeks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Down weeks are scheduled weeks in your periodized training training plan that have you decreasing the volume and/or intensity of your running and absorb the accumulated fatigue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should plan to take a down week every 2-4 weeks. When to schedule these week is highly individual and based on factors like running age, injury history, intensity, and venturing into new mileage territory.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce you mileage by 10-40 percent – again, this is highly individual. A higher reduction percentage will be needed for a runner at a lower mileage (30 miles/week and below). What is most important is that you take an adaptive approach and reduce your mileage so that you feel refreshed and recovered. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce your long run mileage. Don’t make the mistake of cutting out 1-2 weekday runs to lower your overall volume and then go out and hammer a long run. I like to try and take mileage off of all training runs, and reduce the long run by 30-40 percent no matter what weekly mileage looks like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep some intensity. Just like with peaking, cutting out all intensity is likely going to leave you feeling flat due to reduced muscle tension. Keeping in hill sprints or strides (provided you were already doing hill sprints or strides), and/or running a less intense, lower volume workout can help with this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Run until you fly, ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coach Lynsey ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #rununtilyoufly #runner #running #runtoinspire #instarunner #instagood #photooftheday #runningcommunity #canadianrunner #myhinton #irunthisbody #newrunner #marathon #runningsnotcancelled #runningcoach #injuredrunner #womensrunningcommunity #motherrunner #strengthtrainingforrunners #runstronger #runhappy #runcoach #ihavearunnersbody

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]]> Are Squats Destroying Your Knees? https://yourdailysportfix.com/are-squats-destroying-your-knees/ Mon, 14 Oct 2019 09:28:37 +0000 https://yourdailysportfix.com/?p=6732 While exercising is good, injuries are really not. When it comes to squats, it’s often discussed whether they destroy your knees. Here’s what you need to know about them. You’ve probably heard this myth many times over the years. Some believe that you can injure your knees by doing squats and that belief dates back […]

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]]> While exercising is good, injuries are really not. When it comes to squats, it’s often discussed whether they destroy your knees. Here’s what you need to know about them.

You’ve probably heard this myth many times over the years. Some believe that you can injure your knees by doing squats and that belief dates back to the ‘70s, to the era when group workouts first became popular. The truth is that squats are actually a great exercise for improving the health of your knees.

Everyone should be able to squat, but that doesn’t mean that everyone should do this often. It’s important to master the right way to do this exercise in order to remove any chance of injury. The correct squat is done from the hips, not the knees. When you do it right, your glute and hip muscles should do the work, while your knees just bend. And when you do them right, squats are one of the best things you can do for your knees!

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]]> Avocados May Be Healthy, but Nearly 9,000 People Ended Up in Hospital Because of it Last Year https://yourdailysportfix.com/avocados-may-be-healthy-but-nearly-9000-people-ended-up-in-hospital-because-of-it-last-year/ Fri, 20 Sep 2019 12:23:24 +0000 https://yourdailysportfix.com/?p=6448 8,900 people in the U.S. – that’s 24 every day – end up in the emergency room because they wanted to eat some delicious avocado, according to an analysis done by Insider. Most of them are women between the ages of 20 and 40 and the injuries typically happen to their hands as they were […]

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]]> 8,900 people in the U.S. – that’s 24 every day – end up in the emergency room because they wanted to eat some delicious avocado, according to an analysis done by Insider. Most of them are women between the ages of 20 and 40 and the injuries typically happen to their hands as they were cutting the avocados.

We know that millennials love avocados, but we definitely didn’t know that so many people end up hurting themselves trying to make a delicious meal! The analysis reported to the US Consumer Product Safety Commission’s national injury database and made a calculation based on the number of hospitals included in the national database. “Nearly all of those visits were due to lacerations and injuries to hands and fingers, caused while cutting avocados — although there was at least one instance of someone slipping off of a stool while picking avocados as well,” Insider writes.

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I knew I saved these beans for a reason and am grateful I had them today for a quick put together meal. 💃🏽Just reheated my beans, seasoned some potato wedges and sautéed broccoli and onions. 🥦 These beans are super delicious with a lot of sweet umami flavor. A nice change up to the often savory and intense flavors many pair with black beans. 👅 . Miso Maple Black Beans 2 cans black beans, rinsed and drained 1 tbsp rice vinegar 2 tsp tamari or soy sauce 2 tsp maple syrup 1/4 tsp allspice 1/2 tsp garlic powder 1 tsp garlic chili sauce 1/2 tbsp miso paste 1/4 cup water 3-4 tbsp warm water 💦 . Add miso paste and 3-4 tbsp warm water to a bowl and gently combine together making sure to remove lumps. Bring a pan to low-medium heat and add beans, tamari, maple syrup, all spice, garlic powder and 1/4 cup water. Heat and stir and allow to cook and become fragrant, about 3 minutes. Add rice vinegar and miso mixture. Turn heat off and stir to fully combine. If you want mixture to become thicker, lightly mash some of the beans with the back of your cooking utensil. Stir to combine and adjust seasonings to your preference. Paired my beans with broccoli, red onion, red cabbage, avocado and brown rice. 🍚

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What can you do to avoid becoming a part of this painful statistic? Definitely avoid using a knife to remove the pit from an avocado and do it with a spoon instead!

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]]> Follow These 3 Steps to Avoid Workout-Related Injuries https://yourdailysportfix.com/follow-these-3-steps-to-avoid-workout-related-injuries/ Sun, 28 Apr 2019 10:22:36 +0000 https://yourdailysportfix.com/?p=2648 Workouts can take a toll on your body if you’re pushing yourself too hard and avoiding some basic rules everyone should follow. These three steps will help you prevent injuries and leave your gym feeling happy and healthy every time. Don’t Skip Warm Up You should never jump right into your workout. Warm-ups should be […]

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]]> Workouts can take a toll on your body if you’re pushing yourself too hard and avoiding some basic rules everyone should follow. These three steps will help you prevent injuries and leave your gym feeling happy and healthy every time.

Don’t Skip Warm Up

You should never jump right into your workout. Warm-ups should be an essential part of your gym sessions, no matter how boring or unnecessary you may find them. You expose yourself to muscle soreness and serious injuries by skipping them altogether.

Know Your Limits

You should use your workout to explore your limits, but there’s no need to push them right away. If you’re still new to the whole thing, give yourself time and only do exercises that are fit to your fitness level.

Proper Form

Don’t do demanding exercises without getting a few pointers first. Hire a personal trainer or get some advice online before giving them a try, in order to avoid getting injured because you’re using bad form.

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]]> ersion="1.0" encoding="UTF-8"?> injuries Archives - yourdailysportfix.com yourdailysportfix.com Mon, 18 Sep 2023 14:18:53 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png injuries Archives - yourdailysportfix.com 32 32 How to Prevent and Care for Shin Splints https://yourdailysportfix.com/how-to-prevent-and-care-for-shin-splints/ Sat, 23 Sep 2023 12:56:00 +0000 https://yourdailysportfix.com/?p=23882 If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to […]

The post How to Prevent and Care for Shin Splints appeared first on yourdailysportfix.com.

]]> If you’re a runner or your workouts tend to include a lot of high-impact movement, there’s a good chance you’ve experienced inflammation in your lower legs, otherwise known as shin splints, at one point or another. Beyond being a real pain in the… well, shins, shin splints can also make exercise difficult and lead to stress fractures if not treated properly. Read on to learn more about what causes shin splints and how to take care of your legs when you’ve got them.

What are Shin Splints?

Shin splints can include pain, soreness, or mild swelling in the lower legs along the inner edge of the shinbone and are most commonly experienced by high-impact athletes like runners and dancers. While they can present at any time, shin splints usually arise as a result of sudden increases in physical activity. Other causes can include improper footwear or poor running form.

Prevention

The most effective way to prevent shin splints involves a combination of wearing proper footwear with adequate arch support and increasing the intensity and duration of your activities gradually to allow your muscles time to adapt. Practice exercises like wall shin raises to strengthen the lower legs, making sure to warm up before workouts and cool down afterward to reduce stress on your shins.

Caring for Shin Splints

For existing shin splints, it’s crucial to prioritize rest to allow your muscles time to recover. Ice the affected area for up to 20 minutes a few times a day to reduce inflammation, and try using compression sleeves for support. For more serious pain, talk to your doctor or physical therapist to make sure your shin splints haven’t caused a stress fracture.

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]]> Tips To Help You Recover From Ankle Sprains https://yourdailysportfix.com/tips-to-help-you-recover-from-ankle-sprains/ Tue, 12 Sep 2023 12:26:00 +0000 https://yourdailysportfix.com/?p=23753 Did you happen to sprain your ankle while working out? While a frustrating setback, with the right approach, you can overcome this injury in a timely manner. Here are some tips to help you recover from your ankle sprain and get back to the gym. Protect And Elevate From the moment you get injured, it’s […]

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]]> Did you happen to sprain your ankle while working out? While a frustrating setback, with the right approach, you can overcome this injury in a timely manner. Here are some tips to help you recover from your ankle sprain and get back to the gym.

Protect And Elevate

From the moment you get injured, it’s crucial to protect your ankle so that the injury does not get further aggravated. This includes elevating your ankle and keeping weight off of it in order to limit pressure on the area.

Ice The Sprain

Oftentimes, ankle sprains result in inflammation. Not only will ice help to reduce swelling but it will also numb the pain, enabling you to better cope as you take on your day.

Compress

An important part of your recovery is to compress your ankle so as to prevent too much fluid from accumulating at one point. Make sure to keep your ankle firmly bandaged, but not too tight that it prevents you from moving freely.

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]]> How to Know When You’ve Recovered From an Injury https://yourdailysportfix.com/how-to-know-when-youve-recovered-from-an-injury/ Sun, 18 Dec 2022 10:21:00 +0000 https://yourdailysportfix.com/?p=20351 We’ve all been through injuries that were annoying and sometimes downright painful to recover from. It can sometimes seem as though we’ll never recover, and those moments of doubt can be truly heartbreaking. But don’t you worry, because more often than not the sun is just beyond the horizon. A recovery is in your near […]

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]]> We’ve all been through injuries that were annoying and sometimes downright painful to recover from. It can sometimes seem as though we’ll never recover, and those moments of doubt can be truly heartbreaking. But don’t you worry, because more often than not the sun is just beyond the horizon. A recovery is in your near future, and here’s how to know that it’s finally time.

Respect the Process

The first thing that’s important to ask yourself is: what are your goals once you’ve recovered? For instance, if you’ve sprained your ankle badly, the road to walking again looks a lot different than the road to jumping again or running again. It’s crucial that you temper your expectations in parallel to the actual goal that you’re hoping to ultimately achieve.

When You Start to Forget

Think of every time you’ve ever recovered from an injury. What did the recovery feel like? It’s likely that you, like many others, would respond that the recovery felt like “nothing”. Funnily enough, that’s the essence of a proper recovery—when you start to forget that you were even injured in the first place! The second you have to remind yourself, “Oh yeah… I remember when this used to hurt me”—you’re usually good to go.

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]]> 2 Reasons You Shouldn’t Rush Recovery Before Going Back to Exercise https://yourdailysportfix.com/2-reasons-you-shouldnt-rush-recovery-before-going-back-to-exercise/ Sat, 22 Oct 2022 08:43:00 +0000 https://yourdailysportfix.com/?p=20976 Getting injured stinks, no matter how you slice it. Going through the physical pain of it all is never fun, and possibly even worse is the recovery. Sometimes you’ll have to miss months upon months of physical activity due to an injury—but no matter how hard it gets, you shouldn’t feel compelled to return earlier […]

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]]> Getting injured stinks, no matter how you slice it. Going through the physical pain of it all is never fun, and possibly even worse is the recovery. Sometimes you’ll have to miss months upon months of physical activity due to an injury—but no matter how hard it gets, you shouldn’t feel compelled to return earlier than your body is ready. Here are two good reasons why.

Don’t Be a Hero

If you’re part of a basketball team, a bowling tournament, or any kind of athletic group setting, you may feel some kind of pressure to return sooner than later. Unfortunately, if your body isn’t ready for it, it’s probably the worst thing you could possibly do. Don’t be a hero. Your friends won’t be mad if you don’t show up, and if they are, are they really your friends?

You Could Do Some Serious Damage

This is the more obvious reason. You could literally damage yourself far worse than you were injured before if you return to working out sooner than you need to. You might think that you’re being extra macho for doing so, that nothing bothers you and only “sissies” follow the rules, but you’re actually the one who’ll lose out if you don’t allow your body time to heal properly.

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]]> Tips for the Injured Athlete https://yourdailysportfix.com/tips-for-the-injured-athlete/ Fri, 22 Apr 2022 17:16:00 +0000 https://yourdailysportfix.com/?p=18993 When fitness and sports are a big part of your life, getting injured can be devastating. Having to take a step back from the sport or activity that you love, well, adds insult to injury. So how you can get through this difficult period until you heal and can go back to your sport? Here […]

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]]> When fitness and sports are a big part of your life, getting injured can be devastating. Having to take a step back from the sport or activity that you love, well, adds insult to injury. So how you can get through this difficult period until you heal and can go back to your sport? Here are some tips from people who have been there before many times.

Stay in the Loop

One of the most difficult things about being injured is feeling like you suddenly no longer have a place in the social circles of your sports team. But just because you’re injured doesn’t mean your teammates and friends love you any less. So keep up with them as you heal, whether that means going to practices to watch or just going out for a beer after.

Do What You Can

It can be easy to worry about getting out of shape when you’re injured and can’t fully work out. But your body will bounce back quickly. To make it easier, do what exercise you can in the meantime. For example, if your leg is broken, do upper bodywork. Staying active will help keep your mood elevated.

Take it Slow

One of the worst things is trying to come back from an injury too early and getting hurt again. So wait until you’re totally cleared and sure you’re healed before you get back out there.

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]]> 3 Great Ways to Prevent Running Injuries https://yourdailysportfix.com/3-great-ways-to-prevent-running-injuries/ Thu, 16 Jul 2020 16:00:00 +0000 https://yourdailysportfix.com/?p=9332 Injuries are common among runners, but that doesn’t mean you have to be injured every now and then. Injuries mostly happen because runners don’t pay attention to some important things or they follow programs that aren’t really good. Here are 3 great ways to prevent injuries while running. Train Smart There are effective ways to […]

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]]> Injuries are common among runners, but that doesn’t mean you have to be injured every now and then. Injuries mostly happen because runners don’t pay attention to some important things or they follow programs that aren’t really good. Here are 3 great ways to prevent injuries while running.

Train Smart

There are effective ways to train that will give you the best results in less time and with decreased chance of injury. Putting your body through a lot of stress is not a great way to go. Run slowly, follow a systematic running plan, and build on the previous workouts as your body changes.

Slowly Increase Mileage

If you go slow with increasing your weekly mileage, you have a smaller chance of hurting yourself. By all means, add additional miles to your running plan each week, but spread them over the days instead of pushing the increase of 5-10 miles in one day.

Rest and maintain

Having weeks when you don’t increase the mileage is important for your body to adapt. Rest days are crucial for your muscles and joints to recover, so make sure you’re following a balanced and sustainable plan.

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]]> What Causes Shin Splints and How Can You Treat Them? https://yourdailysportfix.com/what-causes-shin-splints-and-how-can-you-treat-them/ Thu, 09 Jul 2020 08:41:00 +0000 https://yourdailysportfix.com/?p=9129 All runners have experienced shin splints, inflammation in one of your shin muscles where it attaches to the tibal bone (the large bone in your lower leg), before. They’re one of the most common endurance training injuries and they cause discomfort to your lower leg while exercising. Keep reading to find out about the causes […]

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]]> All runners have experienced shin splints, inflammation in one of your shin muscles where it attaches to the tibal bone (the large bone in your lower leg), before. They’re one of the most common endurance training injuries and they cause discomfort to your lower leg while exercising. Keep reading to find out about the causes of shin splints and how to treat them.

Causes of Shin Splints

Shin splints are most common in runners, but they also happen from walking or cycling. They can be caused by physical traits like small calf muscle circumference or weak hip muscles, running form, and weekly mileage. Shin splints usually happen when you run too far or too fast.

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𝔹𝕠𝕟𝕖 𝕤𝕥𝕣𝕖𝕤𝕤 𝕚𝕟𝕛𝕦𝕣𝕚𝕖𝕤~ Bony stress injuries (eg “Shin Splints” or stress fractures) occur when bone is unable to withstand the repetitive loading placed on it. . If insufficient time is given for bone to adapt to external force, an imbalance can occur between bone remodelling and bone damage. . Bone is living tissue 😲. Not a rigid lever like most people imagine. Bones flex and deform when we run/load the bone. Imagine that…… . I would be suspicious of a bone stress injury if a runner reports a burning or aching pain on the bone at the site of the injury. The pain generally remains for the entirety of a run. The pain will generally settle with rest, but if increasing in severity can still be present at rest especially at night. The surrounding muscle could even feel tight…. . Not symptoms to ignore, as if a bone stress injury is left untreated for too long it could mean a loonng while off running! . #bonestressinjury #shinsplints #stressfracture #bonehealth #bone #running #runfree

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Treating Shin Splints

Unfortunately, because shin splints are caused by overuse, the way to treat them is with rest days. During this time off, you can strength train, foam roll, or stretch. Over the counter medications, ice, compression, and acupuncture can help relieve the pain of shin splints and if your pain doesn’t get better within two to four weeks, it’s time to speak to your doctor.

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Ahh good old shin splints. Every runner is familiar with the sharp throbbing feeling. Shin splints are micro tears in the muscle tissue and bone tissue caused from overuse. Typically is on the inside of the shins. I always emphasize to people that long distance running is hard on the body. I emphasize the importance of strength training in addition to cardio for everyone. I’ve never been seriously injured weight lifting, but I have had 2 serious injuries from running in my lifetime. Running beats up my body but I love it. I enjoy the cool evening summer breeze on my face. Before weights I ran. And I still run because I enjoy it. Recovery: RICE (Rest, Ice, Compression, Elevation) and ibuprofen. . . . #running #fitness #fitnesslifestyle #fitnessaddict #run #shinsplints #shinsplintsrecovery #exercise #exerciseathome #activelifestyle #active #instagood #musclerecovery

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Preventing Shin Splints

If you’re new to running, make sure you start slow and then increase your mileage and speed. Work on your running form and stretch pre and post-run. In addition, cross-train to strengthen your core and glutes.

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Down weeks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Down weeks are scheduled weeks in your periodized training training plan that have you decreasing the volume and/or intensity of your running and absorb the accumulated fatigue. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should plan to take a down week every 2-4 weeks. When to schedule these week is highly individual and based on factors like running age, injury history, intensity, and venturing into new mileage territory.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce you mileage by 10-40 percent – again, this is highly individual. A higher reduction percentage will be needed for a runner at a lower mileage (30 miles/week and below). What is most important is that you take an adaptive approach and reduce your mileage so that you feel refreshed and recovered. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce your long run mileage. Don’t make the mistake of cutting out 1-2 weekday runs to lower your overall volume and then go out and hammer a long run. I like to try and take mileage off of all training runs, and reduce the long run by 30-40 percent no matter what weekly mileage looks like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep some intensity. Just like with peaking, cutting out all intensity is likely going to leave you feeling flat due to reduced muscle tension. Keeping in hill sprints or strides (provided you were already doing hill sprints or strides), and/or running a less intense, lower volume workout can help with this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Run until you fly, ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coach Lynsey ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #rununtilyoufly #runner #running #runtoinspire #instarunner #instagood #photooftheday #runningcommunity #canadianrunner #myhinton #irunthisbody #newrunner #marathon #runningsnotcancelled #runningcoach #injuredrunner #womensrunningcommunity #motherrunner #strengthtrainingforrunners #runstronger #runhappy #runcoach #ihavearunnersbody

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]]> Are Squats Destroying Your Knees? https://yourdailysportfix.com/are-squats-destroying-your-knees/ Mon, 14 Oct 2019 09:28:37 +0000 https://yourdailysportfix.com/?p=6732 While exercising is good, injuries are really not. When it comes to squats, it’s often discussed whether they destroy your knees. Here’s what you need to know about them. You’ve probably heard this myth many times over the years. Some believe that you can injure your knees by doing squats and that belief dates back […]

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]]> While exercising is good, injuries are really not. When it comes to squats, it’s often discussed whether they destroy your knees. Here’s what you need to know about them.

You’ve probably heard this myth many times over the years. Some believe that you can injure your knees by doing squats and that belief dates back to the ‘70s, to the era when group workouts first became popular. The truth is that squats are actually a great exercise for improving the health of your knees.

Everyone should be able to squat, but that doesn’t mean that everyone should do this often. It’s important to master the right way to do this exercise in order to remove any chance of injury. The correct squat is done from the hips, not the knees. When you do it right, your glute and hip muscles should do the work, while your knees just bend. And when you do them right, squats are one of the best things you can do for your knees!

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]]> Avocados May Be Healthy, but Nearly 9,000 People Ended Up in Hospital Because of it Last Year https://yourdailysportfix.com/avocados-may-be-healthy-but-nearly-9000-people-ended-up-in-hospital-because-of-it-last-year/ Fri, 20 Sep 2019 12:23:24 +0000 https://yourdailysportfix.com/?p=6448 8,900 people in the U.S. – that’s 24 every day – end up in the emergency room because they wanted to eat some delicious avocado, according to an analysis done by Insider. Most of them are women between the ages of 20 and 40 and the injuries typically happen to their hands as they were […]

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]]> 8,900 people in the U.S. – that’s 24 every day – end up in the emergency room because they wanted to eat some delicious avocado, according to an analysis done by Insider. Most of them are women between the ages of 20 and 40 and the injuries typically happen to their hands as they were cutting the avocados.

We know that millennials love avocados, but we definitely didn’t know that so many people end up hurting themselves trying to make a delicious meal! The analysis reported to the US Consumer Product Safety Commission’s national injury database and made a calculation based on the number of hospitals included in the national database. “Nearly all of those visits were due to lacerations and injuries to hands and fingers, caused while cutting avocados — although there was at least one instance of someone slipping off of a stool while picking avocados as well,” Insider writes.

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I knew I saved these beans for a reason and am grateful I had them today for a quick put together meal. 💃🏽Just reheated my beans, seasoned some potato wedges and sautéed broccoli and onions. 🥦 These beans are super delicious with a lot of sweet umami flavor. A nice change up to the often savory and intense flavors many pair with black beans. 👅 . Miso Maple Black Beans 2 cans black beans, rinsed and drained 1 tbsp rice vinegar 2 tsp tamari or soy sauce 2 tsp maple syrup 1/4 tsp allspice 1/2 tsp garlic powder 1 tsp garlic chili sauce 1/2 tbsp miso paste 1/4 cup water 3-4 tbsp warm water 💦 . Add miso paste and 3-4 tbsp warm water to a bowl and gently combine together making sure to remove lumps. Bring a pan to low-medium heat and add beans, tamari, maple syrup, all spice, garlic powder and 1/4 cup water. Heat and stir and allow to cook and become fragrant, about 3 minutes. Add rice vinegar and miso mixture. Turn heat off and stir to fully combine. If you want mixture to become thicker, lightly mash some of the beans with the back of your cooking utensil. Stir to combine and adjust seasonings to your preference. Paired my beans with broccoli, red onion, red cabbage, avocado and brown rice. 🍚

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What can you do to avoid becoming a part of this painful statistic? Definitely avoid using a knife to remove the pit from an avocado and do it with a spoon instead!

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]]> Follow These 3 Steps to Avoid Workout-Related Injuries https://yourdailysportfix.com/follow-these-3-steps-to-avoid-workout-related-injuries/ Sun, 28 Apr 2019 10:22:36 +0000 https://yourdailysportfix.com/?p=2648 Workouts can take a toll on your body if you’re pushing yourself too hard and avoiding some basic rules everyone should follow. These three steps will help you prevent injuries and leave your gym feeling happy and healthy every time. Don’t Skip Warm Up You should never jump right into your workout. Warm-ups should be […]

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]]> Workouts can take a toll on your body if you’re pushing yourself too hard and avoiding some basic rules everyone should follow. These three steps will help you prevent injuries and leave your gym feeling happy and healthy every time.

Don’t Skip Warm Up

You should never jump right into your workout. Warm-ups should be an essential part of your gym sessions, no matter how boring or unnecessary you may find them. You expose yourself to muscle soreness and serious injuries by skipping them altogether.

Know Your Limits

You should use your workout to explore your limits, but there’s no need to push them right away. If you’re still new to the whole thing, give yourself time and only do exercises that are fit to your fitness level.

Proper Form

Don’t do demanding exercises without getting a few pointers first. Hire a personal trainer or get some advice online before giving them a try, in order to avoid getting injured because you’re using bad form.

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