Overuse injury: How to prevent training injuries

Thinking of starting a new physical activity program or ramping up your current training routine? If so, you may be at risk of an overuse injury — which could ultimately prevent you from being active. Find out what can cause an overuse injury and how to safely increase your activity level.

Common causes of overuse injury

An overuse injury is any type of muscle or joint injury, such as tendinitis or a stress fracture, that's caused by repetitive trauma. An overuse injury typically stems from:

• Training errors. Training errors can occur when you enthusiastically take on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury.
• Technique errors. Improper technique can also take its toll on your body. If you use poor form as you do a set of strength training exercises, swing a golf club or throw a baseball, for example, you may overload certain muscles and cause an overuse injury.

Risk factors for overuse injury

Although an overuse injury can happen to anyone, you may be more prone to this type of injury if you have certain medical conditions. Overuse injuries are also more likely to occur as you get older — especially if you don't recognize the impact aging can have on your body and modify your routine accordingly.

For these reasons, it's a good idea to talk to your doctor ((*and health care team)) before starting a new activity or ramping up your current routine. Your doctor may offer tips to help make physical activity safer for you. If you have a muscle weakness in your hip, for example, your doctor may show you exercises to address the problem and prevent knee pain.

Avoiding overuse injury

Most overuse injuries are avoidable. To prevent an overuse injury:

• Use proper form and gear. Whether you're starting a new activity or you've been playing a sport for a long time, consider taking lessons. Using the correct technique is crucial to preventing overuse injuries. Also make sure you wear proper shoes for the activity. Consider replacing your shoes for every 300 miles you walk or run — or at least twice a year if you regularly exercise.
• Pace yourself. If you're starting a new fitness program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury. Instead, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity — preferably spread throughout the week. It's also a good idea to take time to warm up before physical activity and cool down afterward.
• Gradually increase your activity level. When changing the intensity or duration of a physical activity, do so gradually. For example, if you want to increase the amount of weight you're using while strength training, increase it by no more than 10 percent each week until you reach your new goal.
• Mix up your routine. Instead of focusing on one type of exercise, build variety into your fitness program. Doing a variety of low-impact activities — such as walking, biking, swimming and water jogging — in moderation can help prevent overuse injuries by allowing your body to use different muscle groups. And be sure to do some type of strength training at least twice a week.

Recovering from overuse injury

If you suspect that you have an overuse injury, consult your doctor. He or she will likely ask you to take a break from the activity that caused the injury and recommend medication for any pain and inflammation.

Be sure to tell your doctor if you've recently made changes in your workout technique, intensity, duration, frequency or types of exercises. Identifying the cause of your overuse injury will help you correct the problem and avoid repeating it.

When you think the overuse injury has healed, ask your doctor to check that you've completely regained strength, motion, flexibility and balance before beginning the activity again. When you return to your activity, pay special attention to proper technique to avoid future injuries.

Playing it safe

Don't allow an overuse injury to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level.


This article originally appeared on Drugs.com

Osteopathy and Arthritis

Arthritis is an inflammation of any joint. There are two types of arthritis: osteoarthritis and rheumatoid arthritis.

Osteoarthritis is often described as a wear and tear of the joints caused by age, repetitive actions, and obesity and also altered postural and biomechanics (movements of the body) such as a past trauma, growth of the body, and a traumatic experience such as birth, or a vehicle accident.

Rheumatoid Arthritis

Rheumatoid arthritis is described as an autoimmune condition in which the body’s immune system attacks the body’s own tissue. Rheumatoid arthritis usually affects the entire body with the most often affected joints being the ankles, feet, hands, knees and wrists.

The joints can be warm, tender and swollen. Typically there is a discoloration of the skin over the joint that looks purplish. Joint deformities of the hands and feet as the disease progresses are quite common.

The symptoms of arthritis center on the joints due to inflammation so specific movements and treatment techniques are used by the osteopathy medicine clinicians to encourage the movement of fluid around the joints and tissues to help in the removal of the inflammatory substances from the joints. The techniques used also reduce the pain of arthritis. Diet and lifestyle can also help to reduce symptoms of arthritis.

Diagnosis

X-rays, blood tests, and MRI scans may be used to help assess the extent of the arthritic condition. Even though nothing can be done to undo the damage already done by arthritis osteopathic treatment can help to reduce the pain, swelling, and improve mobility and range of motion of each joint involved. Osteopathic treatment can help with neck pain, low back pain and swelling, hip pain and lack of mobility, and early morning stiffness.

The treatment’s goal is to improve the mobility and to reduce the swelling by using gentle, manual osteopathic techniques on each of the affected joints, on muscles, and also on ligaments. Exercises at home in warm water or salt baths may be suggested as well as other exercises and lifestyle changes designed to improve function and reduce pain.

You Can Do It

No patient needs to accept the advice that there is nothing that can be done about the pain and suffering of arthritis. Exercise, diet changes and lifestyle changes along with osteopathic treatment can over time reduce the pain, and increase mobility. No patient is too young or too old to receive osteopathic treatment and care by those who are dedicated to helping your body to heal itself.

No person should suffer needlessly. It is possible for your body to heal itself once osteopathic treatment has better aligned the body and allowed the various body parts to work in harmony to help the body to better function, and to restore health to the body parts as well as to heal tissue as the body reduces pain and inflammation.

This article originally appeared on Science Beta.

What Is Cupping & Will You Love It?

Celebrities like Gwenyth Paltrow, her husband Chris Martin, Jennifer Aniston, and Victoria Beckham are all fans of cupping. This ancient technique is becoming trendy, and while I’m not usually a follow-the-crowd kind of girl, I do appreciate good publicity for Chinese Medicine.

Cupping is an effective remedy commonly used in Traditional Chinese Medicine, and the more people who know about it and appreciate the benefits, the better. The earliest written documentation of Chinese cupping dates back three thousand years, when it was recommended for the treatment of pulmonary tuberculosis. Cupping is not exclusive to Chinese Medicine. Similar treatments have been used by ancient Egyptians, North American Indians, early Greeks, and in other Asian and European countries.

Cupping uses suction applied to glass, plastic or bamboo cups (they often look like glass jelly jars) to pull up the tissue in an affected area . The suction causes a negative pressure, and the underlying skin is raised, or sucked, partway into the cup. You'll usually feel a tight sensation in the area of the cup, and that often feels very good. Cups are left in place for 5-20 minutes, and sometimes the cups are moved around on your back in a gliding motion. Cupping relaxes your muscles, stimulates blood flow, lymph, and Qi to the affected area and throughout your body.

One important thing to know about cupping is that although it is an effective, safe technique, you will probably be bruised afterwards. The cups leave distinctive pink, red or purple circles or streaks where they are placed. The skin discoloration may last anywhere from a few days to a couple of weeks. Generally, the bruises don’t hurt, though occasionally they may be a little sore. I always recommend that my patients drink plenty of water and take an Epsom salts bath after a cupping treatment because the salts are anti-inflammatory and can help prevent or relieve soreness. Cupping can be repeated once the marks have cleared up.

Cupping is often combined with an acupuncture treatment, but can also be used alone. It's wonderful for treating many conditions, including stress, pain relief, allergies, flu, colds, back pain, anxiety, muscle aches, red itchy skin conditions (cups are not placed on areas of the skin that are inflamed), and fevers. Cupping also enhances circulation and pull toxins from your body’s tissues.

To some people, this may sound like an unusual treatment, but once you try it, you'll understand why cupping is winning fans among athletes, celebrities, and all the rest of us who want to remain active and feel great.


Article originally appeared on Mind Body Green and was written by Jennifer Dubowsky

Benefits of Foam Rolling

You’ve probably seen it. Those people at the gym, rolling around on the floor with a giant cylinder thing, and wonder “what the heck are they doing?” Well, it’s time for you to jump on the bandwagon too, because foam rolling really can change your life. And if not your life, it can at least change your workout.

Foam rolling, or self-myofascial release, as it’s technically called, is basically like a deep tissue massage for your muscles. It’s a type of soft-tissue therapy that focuses on connective tissue called fascia. Fascia is tissue that connects with your muscles, bones, and ligaments to provide support throughout your entire body. (1)

When it works properly, fascia is elastic and can stretch and move as one with the rest of your body. However, many times, due to intense workouts, poor posture or movement patterns, stress, and lifestyle factors, fascia can tighten and become stiff, restricting movement and even causing pain.

Unfortunately, conventional stretching on its own doesn’t always release tight fascia. Direct pressure from a massage therapist, or a tool like a foam roller, or even a lacrosse ball, is needed to release those tight muscles and tissue. It’s important to have muscles and fascia supple and elastic for proper muscle movement and function.

1. Improves Range of Motion & Performance

Exercise, injury, and lifestyle can cause your fascia to tighten and cause trigger points, or “knots”. These knots are what restrict both mobility and performance. Foam rolling can break up those knots and return muscles and soft tissue back to normal, increasing range of motion. With an increased range of motion, you can perform better in your workouts by engaging muscles fully to increase strength and power. (2)

2. Relieves Muscle Soreness and Aids in Recovery

Fascia provide your muscles with support and protection. Overuse, injury, and even inactivity can cause fascia to tighten, causing inflammation and irritation. Foam rolling breaks up those knots which can actually help increase circulation to your muscles and connective tissues. With better circulation and more oxygen, your muscles can recover faster and you’ll experience less muscle soreness. (3)

3. Relaxes Muscles

Just with deep tissue massage, foam rolling applies direct pressure on tight muscles and knots which helps them relax and release tension. “Rolling” over your muscles and trigger points creates a similar effect that a massage therapist uses when kneading your muscles. (4)

4. Lengthens Muscles & Prevents Injury

Just as it increases range of motion, foam rolling allows you to stretch your muscles more efficiently as well. Foam rolling lengthens muscles and breaks down scar tissues that can prevent you from reaching your deepest stretch. It allows muscles to return to their normal length, which in turn allows for proper muscle function. When your muscles are efficiently stretched and function properly there is far less risk of injury.

5. Correct Muscle Imbalances

Because foam rolling can relax tight muscles, improve range of motion, and lengthen muscles, it allows your body to perform better. It helps correct muscle imbalances by relaxing the overactive, tight muscles, and allowing for proper movement to strengthen the weak, underactive muscles.

6. Can Boost your Immune System

A healthy myofascial system directly correlates with a healthy immune system. Your lymphatic system detoxifies your system and keeps it healthy. Lymph, or lymphatic fluid, runs along the facial plane of your body. When the fascia in your body are tight, it restricts the movement of lymph. Foam rolling will release tight fascia, allowing for proper detoxification and immune function. (5)

Fair Warning: Foam Rolling won’t feel that great…

For some, foam rolling seems as if it can’t possibly help if it is so painful while actually doing it. But again, think of it as a deep tissue massage. Most people understand and know that deep tissue massage can be uncomfortable and even painful. Foam rollers are really just a tool used as a substitute for the hands, elbows and forearms of the massage therapist.

When foam rolling, it is important to choose the right type of roller to start with to minimize the amount of discomfort in the beginning (sometimes the pain the first time can be enough to scare people off forever!). Foam rollers come in different densities, or “hardnesses”. The harder to roller, the more painful it will be if you have extremely tight muscles and fascia. When starting a foam rolling program, choose a softer roller (usually colored white or light blue) and start there.

As soon as you move off of the foam roller, the muscles you were working on should stop hurting and actually feel relieved and more relaxed. As the discomfort starts to go away when foam rolling, this means that you have been able to work out those knots.

As you progress through a foam rolling program and the pain starts to decrease, you gain flexibility and increase range of motion, and then move up to the next level of hardness in rollers (usually a black roller). Eventually, you will become accustomed to the uncomfortable feeling and even start to enjoy it. You may eventually even want a roller that is lined with a PVC pipe in the middle to really dig into those muscles.

Tips for Foam Rolling

• • Roll each muscle group for 1-2 minutes and roll very SLOWLY. When you hit a tight spot that is painful or uncomfortable, HOLD on that spot for 30-45 seconds. You should feel the tension release slowly.

• • Make sure to keep breathing, even when it’s painful. Holding your breath won’t allow the muscles to release and relax.

• • Be sure to RELAX the muscle as best you can. If you are flexing or tensing the muscle group you are trying to roll out, you won’t feel the trigger points you need to release.

• • Drink plenty of water for the next 24 hours. Your body needs to rid itself of the lactic acid released after rolling.

• • The next day your muscles may be a bit sore. That’s normal, they should feel slightly fatigued and possibly a tiny bit tender. Wait 24-48 hours to foam roll again if you’re sore.

• • Never roll on a joint or bone and DO NOT roll your lower back. Also, when rolling your upper back be careful not to roll directly on your spine, instead always roll one side of your back at a time by slightly leaning to that side. There are small knobs on your vertebrae, called facets, that could get injured when rolling directly on your spine.

• • If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.

This a full body foam rolling routine for you to get started with. Some muscle groups may be more sensitive than others, THOSE are the ones that you need to focus on! You will eventually be able to feel which muscle groups tend to always be tight for you personally. If you work at a desk (like most people) some areas to pay special attention to are the chest (and fronts of shoulders), lats, hip flexors, and IT-band.

1. Chest

Lay facedown with the bottom of the foam roller angled away from you, and your arm extended out to the side over it. (The foam roller should rest in the crease of the front of your shoulder.) Lift your stomach and hips off the floor to press your weight into the foam roller. Roll forward and backwards a few inches over your chest and your front shoulder muscles. Repeat on the other side.

2. Lats

Lie on your RIGHT side with the foam roller just under your armpit and your RIGHT arm extended over the roller. Bring your LEFT leg over and place your foot on the ground for support. Press all of your weight into the foam roller and roll along the RIGHT side of your torso from your underarm to the bottom of your rib cage, and then roll back up. Repeat on the other side.

3. Thoracic Spine

Lay with the foam roller in the middle of your back across your shoulder blades. Clasp your hands behind your head for support, but don’t pull on your neck. Shift slightly to your RIGHT side and lift your hips off the ground to put as much weight as possible up your upper right back. Roll from your shoulder blades down to the bottom of your rib cage and back up. Do NOT roll directly on your spine. Repeat on the other side.

4. Glutes/Piriformis

Sit on top of the foam roller with your RIGHT ankle crossed over your LEFT knee. Shift your weight to the RIGHT slightly to apply pressure onto your right glute. Roll forward and back slightly to release, then switch sides.

5. Hip Flexors

This can sometimes be a tricky muscle group to reach. The best way to hit it is to angle the upper part of the foam roller away from you so that the bottom part of it lines up with the crease of your pelvis and hips. Roll back and forth a few inches to release the hip flexors and shift your weight slightly from side to side to hit those muscles a little differently. Repeat on the other side.

6. Quads

Lay facedown, almost in a plank position on your elbows, with the foam roller just under your hips on your quads. Shift as much weight as possible onto the foam roller and slowly roll down your legs to just above the knee and roll back up. Also, try externally rotating your legs to hit the inside quad muscles, and internally rotate your legs to hit the outside quad muscles.

7. IT-Band

Lay on your side, with the bottom RIGHT leg placed onto a foam roller between the hip and the knee. Cross your LEFT leg over and place the foot on the floor. Place as much weight as possible into the bottom leg and roll from the hip to just above the knee and back up. Repeat on the other leg.

8. Calves

Sit on the floor and place the foam roller under your RIGHT lower leg, between the base of your calves and your Achilles. Cross your LEFT leg over your right. Press into your hands and lift your hips off the ground to apply pressure onto the roller. Slowly walk your hands towards the foam roller to roll it up your leg. Stop just below the knee and roll back down. The most sensitive spot will mostly likely be at the base of your calf muscles. Repeat on the other leg.

Article originally appeared on http://blog.paleohacks.com/foam-rolling/ written by Deanna Dorma.