Injury Prevention & Treatment

Being smart and preventing injuries is so much better than having to treat and “baby” an injury. There is nothing worse than getting to week 8 of a 10 week training schedule to complete your marathon or triathlon and come to a halting stop due to an acute injury. Some important and helpful tools:

• ALWAYS warm-up your muscles slowly.
• ALWAYS cool-down and bring your heart rate down slowly.
• ALWAYS stretch out. Hold a good stretch for at least 30 seconds. You should be able to feel your muscles relax and extend the stretch even more. When you hit that point, hold it for about 10 more seconds.
• DON'T be afraid to use anti-inflammatory medication before and after a hard work out or long run. Taking something before can help prevent swelling and inflammation, after a work-out can keep the swelling and inflammation down and under control (not to mention help with the pain)
• DON'T be afraid to use ICE right after a hard workout. Once again, try to get ahead of the swelling and inflammation and stay ahead of it to keep injuries under control. One great way to ice a specific joint or muscle is to use an ice bag or put water in a Dixie cup and freeze overnight. Then take the cup out of the freezer and massage/ice the sore spot. Peel the paper cup away as you continue to ice while it melts.

Goal Setting

Goal setting can be very advantageous when done correctly. At the same time, individuals become very discouraged when the fail at the goals they set. Here are some basic yet helpful suggestions when you set your goals that will help keep you on track and be successful instead of discouraged.

• The first thing to ask yourself is what is your end goal or the “big picture” you want to accomplish. DO NOT STOP THERE! This is just the first step.
• Next find small “baby steps” on ways to reach that goal. For example, if your goal is to lose 35 pounds by your school reunion (six months away), set smaller goals that will help you reach that. One pound per week is a good pace to set for yourself. Therefore, four to five pounds a month is reasonable and healthy.
• Finally be smart with your goals. Use SMART acronym.

• S - Specific (or Significant).
• M - Measurable (or Meaningful).
• A - Attainable (or Action-Oriented).
• R - Relevant (or Rewarding).
• T - Time-bound (or Trackable).

Benefits of Weight Lifting

What are the benefits of weight training and how often should you lift weights?

• One of the major benefits of weight training is that as you build more muscle mass you will burn more fat at a resting heart rate and active. So, in short, if you are lifting weights and just stand for thirty minutes you will burn more calories than if you are not.
• Also lifting weights keeps your body burning calories long after the work out.
• Weight training helps to strengthen your bones.
• Weight training also prevents injuries that can occur from simple accidents.

Avoid Strength Training Mistakes

Are you a little intimidated when you think about strength training or walking into the “weight room land of testosterone”?

Here are a few suggestions and common mistakes.

• If you are not familiar with weight training, you can get one appointment with a personal trainer and have them show you a few lifts or machines to work on your major muscle groups. Many gym memberships offer this as part of your sign up fee.
• If you have access to a gym, go to the weight machines that will keep you in correct form in order to prevent incorrect posture and injury.
• Find a work out partner, especially one with experience or guidelines. Most people find it easier if they work out with someone else passionate about their health.
• Don’t be afraid to ask your peers.
• There are many online sources that can show you certain lifts for certain muscle groups (bodybuilding.com) is one of them.
• If you are somewhat familiar with free weights, make sure to lift your weights in front of a mirror and watch your movements in order to maintain the correct form and posture.

The Fitness Craze

Sometimes the monotony of your exercise routine decreases the enjoyment and benefits you get out of your workout. There are many fitness crazes out there that can help get you out of your exercise funk.

Some of these fitness crazes are:

• Airobics, exercise on trampolines.
• Suspension: strength training, using your own body weight and gravity for resistance.
• Elite Fitness: muscle confusion
• Jumping shoes
• Pole Dancing
• Kettlebell

'Fitspiration'

Need a little ‘fitspiration’? Having a motto or motivational mantra can help you stick to your fitness goals. Below is a list of some of Today’s reader’s motivational sayings.

1. "It took more than a day to put it on, it will take more than a day to take it off."
   -- Emily Coburn
2. "'You've got to shock your body to change it' and 'You're one workout away from a good mood" are two of my favorites."
   -- Claudia Zapata
3. "(M)y mantra is: 'I HAVE TO DO THE WORK.' It is NOT going to magically be that way when I wake up, there is NO magic pill, someone else is NOT going to take my body and work out then give it back all while I am sleeping: so I have to be realistic and understand I HAVE TO DO THE WORK to get WHAT I WANT out of my body and health..."
   -- Alicia Waldeyer 
4. "The difference between try and triumph is a little umph."
   -- Danna Goshorn

R.I.C.E.

Summertime is a fun and active phase for many people. With this activity comes a possible increase in injuries. Many acute injuries are not serious, but can dampen the spirit and physical capacities of any active individual. If you find yourself with a sprain or strain, remember RICE.

• REST the injury. Give it time to recover and prevent secondary injuries.
• ICE the injury immediately after the incident. A bag of crushed ice is best since you can wrap it around the joint or injury…even a bag of frozen peas works great.
• COMPRESSION around the injured site will prevent swelling from spreading and encourage the fluid away to allow healing. Tie or tape the ice bag around the joint, but not too tight, you should be able to slide two fingers between the skin and bag of ice.
• ELEVATION reduces gravities effect on swelling. Raise the injury a little, but be sure to support other joints. For example, raise an injured ankle, but be sure to put support under knee joint as well.