Want to become a faster, stronger and injury-proof runner? If yes, then essential strength training is just the routine for you.
Essential Strength training supplements a runner’s roadwork. It strengthens your muscles and joints which in turn, improves your speed and reduces the risk of injury. It is the only non-running exercise training that helps you become a better runner. It also improves your body’s composition and increases healthy muscle mass.
Here’s a closer look at few key exercises that optimize strength training for runners:
Sports hernia more appropriately termed Gilmore’s groin, is a core muscle injury commonly associated with sports that involve strenuous kicking or twisting movements. Surgery should be the last resort for the treatment of this injury, as it will leave you in bed rest for weeks. Physical therapy can to some extent remedy this injury but severe cases will require surgery. This is what physical therapy has to offer for the treatment of sports hernia.
Sports hernia involves the tearing of soft tissue muscles in the abdominal region. Pain caused by tearing can render the athlete to be unable to bend, twist his hips or even wear tight shorts. In severe cases, the pain can extend to the groin region and may cause some testicular discomfort. Physiotherapy makes use of ice and compression modalities to reduce pain in the injured region. Electrical stimulation and massage therapy help increase the pain threshold of the patient and reduce swelling.
Post surgery there is stiffness in the abdominal region and the athlete is unable to perform necessary movements to perform well. Remember, that these muscles are still in a weakened condition and prone to re-injury. Physiotherapy specialists can teach the athlete special stretching exercises to improve flexibility. These stretching exercises will be pain free and increases healing.
There is no true herniation caused by sports hernia. What actually happens is that the athlete tears a thin sheet of tissue in the abdominal region. If athletes continue to put strain on these tissue post surgery there can be another injury just the same. No athlete is safe from sports hernia. However, prevention of sports hernia is possible by assuming the correct postural movements and doing core muscle strengthening exercises. This will not only reduce your risk of injury but assist in the rehabilitation process.
Minor cases of sports hernia can be resolved by assisted healing provided through soft tissue massages. Some athletes wear compression pants and continue playing with their injury. Eventually the injured muscles heal themselves.
What to avoid
Unregulated movements can easily worsen your condition in the case of sports hernia. These are the movements you need to avoid.
Sports hernia can cause stabs of pain when coughing, sneezing or even laughing. Any activity that puts intra abdominal pressure on soft tissue muscles will cause pain. Therefore, for a while you may find yourself unable to sit on the toilet or get out of a car without feeling some amount of pain. Find out more about physical therapy Edmonton’s sports therapy and rehabilitation program that address all injuries related to sports. Our expert physiotherapists will be happy to answer any of your queries.
Many people think that sleeping is not that essential and it can be ignored. Busy people usually sleep less and they think that cutting down on sleep is only going to give them more hours. However, they ignore the fact that doing so may lead to huge consequences.
You may know that lack of sleep can make you short-tempered and irritated. Then you should also know that it can ruin your memory, health, looks and sex-life. Here are five things to hate about sleep loss:
Lack of Sleep can dull your mind:
Sleep plays a critical role in your thinking, learning, reasoning and problem solving abilities. It slows you down with anything and everything that you do. It completely impairs your attention, alertness and concentration because of which learning becomes constrained and nearly impossible.
Sleep Loss can lead to Serious Health Problems:
Sleep disorders can put you at risk for many health problems. Chronic sleep loss can lead to various heart disorders like heart failure, heart attack, heart disease, irregular heartbeat and other health related risks such as high blood pressure, stroke and diabetes.
Sleeplessness leads to Depression:
Not being able to sleep over time brings symptoms of depression. Insomnia is the most common sleep disorder closely linked to depression. Insomnia and depression feed on each other. Depression can make it more difficult for you to fall asleep. Treating sleep problems can help you deal with depression and its symptoms.
Less Sleep Ages Your Skin:
When you don't get enough sleep, your body releases more of the stress hormone called cortisol. Cortisol can break down skin collagen, the protein that keeps skin smooth and elastic. Most people experience pale skin and puffy eyes due to lack of proper sleep. Sleep loss also causes the body to release too little of a human growth hormone which promotes growth when you are young.
Sleep Loss Causes Accidents:
Driving or riding without getting proper sleep is just as dangerous as drunk driving. Not only does sleepiness become threatening for you on the road, but it also becomes dangerous for other drivers on the road. Additionally, working is also risky if you are sleep deprived.
If you are unable to sleep, you should keep yourself busy, not only mentally, but also physically. When your body gets tired, all it needs is some comforting rest. If your mind is equally tired as your body is, then there are very less chances for you to get sleep. You should consult a physiotherapist so that he can help you get rid of your sleeplessness and prepare a vigorous physical schedule for your body.