Walking |
Also: You're reaching too far overhead when you serve a tennis ball or using too much weight on behind the neck, military or incline presses.What's going on is that one of the tendons attached to your rotator cuff is being pinched between your upper arm bone and shoulder bone. |
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 | See your doctor for individualized nutrition advice. Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. |
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This can happen if you eat too little or exercise too much. Carbohydrate intake: Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5 percent of energy. |  |
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When you return to action, slow your pace, run on softer surfaces and level ground, and don't run or bike on consecutive days. Stretch your hips, thighs and knees. Adjust your bike seat so your legs are only slightly bent. |
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Treatment: Ice for 10 minutes, three times a day. Avoid stairs. Place a heel lift (a quarter-inch-thick pad of felt) in your shoe to ease the tension on the tendon. (If you felt a pop, get to the emergency room ASAP; you may have a ruptured Achilles.) For three months after you return to action, massage your Achilles with ice for five minutes after each workout, rubbing the ice across your ankle rather than up and down. |
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They are spending eight hours a day at a desk, working up that corporate ladder. Then they go out to play some touch football or basketball with their buddies on the weekend, and they feel like they could take on anybody." Or they may be in good shape overall, but haven't worked on the body parts that become particularly vulnerable when playing a given sport. |
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Sleep Better |
Foods from the milk group are the best sources of calcium. Athletes who want a winning edge should get the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power and endurance when you train. |
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Preventing Sports Injuries |
Most people who exercise have specific goals in mind (i.e. to lose weight, increase flexibility, tone muscles etc.). Before you begin an exercise program, you must think about what results you want to achieve, then you can gear your exercise program toward attaining your desired results.
This is a general guide toward helping you determine what intensity level you should exercise at, how often you should exercise and what types of exercises you should do. |
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Nutrition |
Or you've torn the muscles in front of your shin bone. Ice ASAP for 15 minutes; repeat four times during the first 24 hours. Don't run through the pain. Tape your shin from two inches above the injury to two inches below. Ease into your running regimen, and stick to grass or dirt. (Better yet, crosstrain by mixing bicycling, swimming or other nonimpact sports into your routine.) Wear running shoes with good shock absorption. |
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