The post How to Protect Your Hamstrings from Over-Stretching appeared first on yourdailysportfix.com.
]]>You don’t have to give up hamstring stretches completely, however. There are a few simple steps you can take to keep your muscles safe without sacrificing flexibility along the way.
Warm Up
This one may go without saying, but under no circumstances should you dive into poses such as yogic split without warming up first. Get your blood flowing and your muscles warm with about 10 minutes of dynamic movements such as a brief walk or some squats before gently easing into deeper stretches.
Focus on Strength
The best way to prevent a stretching injury is to strengthen the muscles you’re too looking to lengthen. Incorporate exercises such as hamstring curls and bridge pose with leg lifts into your routine to strengthen hamstrings and build resilience.
Don’t Push It
Wherever you are in your flexibility practice, it’s crucial to listen to your body. As tempting as it may be to push through pain when you’re working toward nailing a particular pose, ignoring your body’s signals is a surefire way to give yourself an injury. Stretch until you feel a mild discomfort, but ease off if the sensation starts to become painful.
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]]>The post To What Extent Can You Heal Yourself? appeared first on yourdailysportfix.com.
]]>Relax
The best advice for recovering from an injury or an illness is to relax. Fewer stress hormones means a better immune system.
Rest
Sleep is a wonderful tool for healing. Over 70% of our healing takes place while we are asleep. If you can get a good quality night’s sleep every night, your body will be much better at healing itself.
Deep Breathing
Deep breathing is an excellent way to reduce stress hormones and improve blood flow. It helps rich oxygenated blood flow all around your body, carrying crucial nutrients.
Meditation
Meditation can improve the immune system and help the body fight disease. Like deep breathing, it is an excellent way to reduce stress hormones which are inimical to healing and helps encourage all bodily systems to function optimally.
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]]>The post How Can Runners Avoid the Most Common Cause of Injury? appeared first on yourdailysportfix.com.
]]>Too Much Too Soon
Recent studies have shown that the main cause of sports injury is doing too much too soon. Whether this is because you want quick results or because you’ve had a stressful day at work, overstepping your limits will cause injury.
. Some runs are pretty amazing with views like this, other runs you find yourself dodging quarry traffic and getting barked at by crazy dogs. It all balances out in the end. You need to rubbish runs to really appreciate the great ones. #running #runningmotivation #runninghigh #itaintallsunshineandrainbows #runningtraining #ultrarunning #hilltunning #trailrunning #roadrunning #motherrunner #balance #abovetheclouds #dontgiveup #spineraceKnow Your Limits
The best way to avoid this is to learn your limits. Pay attention to your performance and become familiar with your body.
10% Rule
The 10% rule is a handy rule of thumb that says that you shouldn’t increase your workout load by more than 10% each week. If you follow this rule, you are far less likely to sustain an injury.
O pace é de tartaruguinha, mas a vontade de evoluir é cada dia maior! E de passinho em passinho, vamos vencendo… ?Have Patience
Being patient is by far the best attitude for sports and fitness. Training is a marathon, not a sprint. Monitor your improvement every day and celebrate your achievements, but don’t try to get there too quickly. As the ancient proverb goes: slow and steady wins the race.
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]]>The post Foot Stretches That Will Help You Relax and Prevent Injuries appeared first on yourdailysportfix.com.
]]>Step Stretch
Stand with your toes on a step, your heels off the edge. Slowly lower your heels down, hold for 10 to 15 seconds, then lift your heels to the starting position. If this movement is too much for both feet at once, you can do one foot at a time. Repeat 5 to 10 times.
Toe Stretch
Sit in a chair, with your feet on the floor, and spread your toes apart as much as you can. Hold for a few seconds, and then release. Repeat 5 to 10 times.
Stay safe and healthy ? • • #corestrength #mobility #feet #stability #fitness #feetstretch #feetstrength #collagen #hyaluronicacid #fitnessmotivationFoot Roll
Roll a golf ball back and forth from your toes to your heels. If you’ve spent all day walking, your feet will adore this easy and relaxing exercise. Repeat 5 to 10 times.
Stimulates blood flow to the arch and improves circulation Lowers cortisol levels, which helps promote recovery and healing Relaxes and loosens tight, constricted muscles and ligaments Helps temporarily numb pain signals from nerves in the foot Triggers a healing response that can bring down inflammation and swelling Helps break up scar tissue and adhesions that restrict movement and cause pain Relieves stress and promotes a greater sense of well-being by prompting the release of endorphins (hormones that can help block pain signals), serotonin, and dopamine Improves oxygen and nutrient absorption in the foot muscles Increases circulation of lymph fluid (a substance the body produces to help remove waste) #lifehacks #GOLFBALLROLLING #HealthyLifestyle #healthhackThe post Foot Stretches That Will Help You Relax and Prevent Injuries appeared first on yourdailysportfix.com.
]]>The post 3 Great Ways to Prevent Running Injuries appeared first on yourdailysportfix.com.
]]>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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]]>The post Why Mobility Exercises are Important Before Every Workout appeared first on yourdailysportfix.com.
]]>Add these exercises to your warm-up to maintain and increase your hip, shoulder and spine mobility and to boost your flexibility and strength over time.
Cat-Cow Pose
Start on all fours, the wrists under the shoulder and knees under the hips and spine neutral. Slowly arch the spin, lifting the chest and tailbone and lowering the bellybutton toward the ground. Draw the belly button up towards the spine to round the back and drop the tailbone toward the floor. Bring your chin into the chest. Do 8 reps.
Frog Stretch
Start on all fours, wrists under shoulders and knees under hips. Drop down on to the forearms and slowly slide the knees outwards as far as possible with knees bent at 90 degrees. Stay there for 30 seconds.
for Day 2 #letsgetflexyin2015 #frogstrech Hosts: @kinoyoga @beachyogagirl Sponsor: @aloyogaScapula Push-Ups
Start in a high plank position. Pull the shoulder blades together, while keeping the spine neutral and elbows straight. Actively press hands into the floor to open the shoulder blades as wide as possible. Do 8 reps.
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„Es ist nicht nur die Gewichtsabnahme von mehr als 10 Kg, ich fühle mich jetzt gesünder und meine Rückenbeschwerden haben sich in Luft aufgelöst. Ich habe sogar mit dem Laufen begonnen und absolviere demnächst meinen ersten 10 Km Lauf, das war vorher einfach undenkbar. Das Training im CityBootCamp ist genau das was ich gesucht habe: abwechslungsreich und effektiv.“ Claudia, Leipzig The post Why Mobility Exercises are Important Before Every Workout appeared first on yourdailysportfix.com.
]]>The post Tips to Prevent an Ankle Injury While Working Out appeared first on yourdailysportfix.com.
]]>Stretching
Stretching exercises are the best way to warm up and cool down your body. They are essential before and after any kind of workout that you do. The best thing is that you can literally do them anywhere, the office, outdoors, and the gym.
Don’t Overdo It
If you ever feel like your ankles are hurting, stop exercising and try to stretch them out. Pushing harder can lead to sprains and injuries. Also, if you’ve been suffering from a previous injury, it’s best that you take it slow and consult a professional.
Try Lunges
Lunges are great when it comes to properly activating your whole legs. If you are working out your lower limbs, all types of lunges will help you get those toned legs. Start out slow, then you can take things up a notch by adding split jumps. This is a smart way to prevent an ankle injury.
was our Lunge finisher. 3 sets of 40 body weight lunges. ? #fitlife #fitmum #sober #recovery #onlinecoach #healthymindhealthybody #mentalhealthawareness #posture #alignment #lunges #46yearsyoung #strengthtrainingThe post Tips to Prevent an Ankle Injury While Working Out appeared first on yourdailysportfix.com.
]]>The post Follow These 3 Steps to Avoid Workout-Related Injuries appeared first on yourdailysportfix.com.
]]>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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