It was the crucial last 3 seconds of the game. The player holding the ball was likely to dunk anything that crosses his path through the hoop. As he rampaged forward to make that much needed lay-up, a bigger player blocked him in mid-air and sent the ball flying in a different direction while both players landed on each other, the bigger guyís heavy weight crushing the other playerís right leg.
A young guy went to the gym for the first time. He started working out on the bench press and did some arm curls and crunches and bent-over rowing without consulting his trainer or instructor. Later on, he felt sore in most part of his body especially his biceps, chest, and back.
In the first scenario, the player with the crushed right leg may suffer from leg sprain such as ankle or knee sprain. Ankle sprain is the most common basketball injury which often occurs when a player lands on another playerís foot or the ankle rolls too far outward.
Sprain is a stretching or tearing of ligaments or joint capsules connect one bone to another in order to stabilize joints and prevent excessive movement. More often, sprains occur when a joint is forced from its normal range of motion, by rapid changes in direction or by a collision. Common locations for sprains are your ankles, wrists and knees.
Sprain Signs & Symptoms
Since sprains and strains vary in severity, its signs and symptoms depend on the severity of the injury.
Sprains can cause rapid swelling and can be classified into mild, moderate and severe.
ï Mild is when your ligament stretches excessively or tears slightly. When you move, the area becomes somewhat painful. It's quite tender but thereís not much swelling.
ï Moderate is when the fibers in your ligament tear but donít rupture completely. There is difficulty in movement and the joint is tender and painful. There is swelling, area discoloration from bleeding, and unsteadiness when you put weight on your leg.
ï Severe is when one or more ligaments tear completely and the area is painful. You can hardly move your joint normally or put weight on it. If you try to walk, your leg feels as if it will give way. The joint becomes very swollen and also can be discolored. The injury may be difficult to distinguish from a fracture or dislocation, which requires medical care.
On the other hand, the gym buff newbie could be suffering from muscle or tendon strain for overdoing his work out program.
Strain is a stretching or tearing of muscle which often occurs when muscles suddenly and powerfully contract ó or when a muscle stretches unusually far. This is called an acute strain. Overuse of certain muscles can lead to a chronic strain. The most common strain are hamstring and back injuries. Some people commonly call muscle strains "pulled" muscles.
Strain Signs & Symptoms
ï Mild strain is when pain and stiffness occurs with movement and may last a few days.
ï Moderate strain has partial muscle tears resulting in more extensive pain, swelling and bruising. The pain may last one to three weeks.
ï Severe strain is when the muscle is torn apart or ruptured and thereís significant bleeding, swelling and bruising around the muscle. Muscles may not function at all and may need surgical repair if the muscle has torn away completely from the bone.
Sprain & Strain Treatment
Treatment depends on the severity of the injury. Oftentimes, self-care measures and over-the-counter pain medications, such as SOMA or carisoprodol, are all that you'll need.
To treat sprain, keep the joint still by a short period of immobilization so the ligaments can heal. Then try some special exercises to strengthen the muscles that help hold your ankle in place. If your muscles and ligaments are not strong enough to prevent re-injury, you might need surgery to repair the damage and restore its function.
For a strain, seek medical help immediately if the area quickly becomes swollen and is intensely painful or if you suspect a ruptured muscle or broken bone.
Mild sprains and strains usually heal quickly with rest, ice, compression, and elevation (R.I.C.E.). The key to recovery is an early evaluation by a medical professional. Once the injury has been determined, a treatment plan can be developed. With proper care, most sprains and strains will heal without long-term side effects.
Low back pain is one of the most common ailments people suffer from and approximately 8 out of 10 people will deal with back pain at some point in their life. Thatís a lot of peopleÖ are you one of them?
Out of all of the various forms of back pain, lower back pain is by far the most common and thereís a good explanation for this. Any idea why?
Itís not car accidents, itís not work-related injuries, and itís not a lack of prescription medications either. Lack of movement and use is the number one cause of back pain!
I bet your orthopedic specialist or chiropractor didnít tell you that, did they?
Itís the lack of movement in various muscles over years that leads to muscle imbalances and uneven wear and tear on your body, especially the spine. For example, how many times a day are you bending, leaning, or twisting.
Hereís what the typical personís day is like:
Eat breakfast (hopefully)
Drive or ride to work
Sit at desk
Sit at desk some more
Drive or ride home
Sit on couch and watch tv
Go to bed
Notice the trend here? Thatís an awful lot of sitting and not moving. Well, this is what leads to serious muscle imbalances and so what do we do, we go to the gym and perform exercises that only make the imbalances worse!
The key to eliminating back pain (nearly any ache, pain, or injury for that matter) is to identify the muscle imbalances that are pulling the spine, bones, and joints out of place and then stretch the tight muscles while strengthening the weak muscles.
How do I know this? Well, as certified personal fitness trainer and post-rehabilitation specialist, I have worked with hundreds of individuals with back pain and the conditions that ranged from sciatic pain, to bulging discs, to spinal fusion, and others. In working with these individuals I discovered some startling facts.
1. Many people who seek professional help are often mis-diagnosed and end up following a treatment plan that fails to eliminate the cause of their back pain.
2. Nearly all of the individuals I worked with were able to eliminate their back pain, or significantly improve their condition even though all of the traditional treatments failed them (physically therapy, chiropractic care, cortisone injections, anti-inflammatory medications, surgery, etc).
Even more amazing is the fact that most of these individuals were able to eliminate their back pain in a matter or days or weeks simply by performing a handful of exercises and stretches! These werenít your basic exercises or the standard back stretches and stomach exercises most ìexpertsî recommend ñ these were specific exercises and stretches prescribed based on the individual.
Many of these people had suffered for years and years with aches, pains, and stiffness and lived inactive lives because of their back pain.
3. Most treatment plans offered only address the symptoms and donít address the cause, which usually delivers just temporary relief for the individual.
In addition to helping hundreds of others eliminate back pain, I also have had personal experiences with back pain and other various conditions such as tendonitis, muscle strains and sprains, and more. In every single situation the traditional treatments did nothing but treat the symptoms (often times not successfully) and the only approach that gave lasting improvements and relief was targeted stretches and exercises.
Have you tried traditional treatments and found little relief? I am not saying these treatments are not effective at temporarily reducing the pain or inflammation, but I am saying nearly all fail to get rid of the underlying cause of the problem.
So how do you identify these muscle imbalances? Well, it isnít easy but with a basic understanding of how your body works you can at least start looking at your situation and find out which muscles are over worked and too strong and/or tight and which ones are too weak and stretched out.
It also helps if you can find a qualified health professional who specializes in identifying muscle imbalances. Unfortunately, there are still few professionals who use what I call the ìcommon sense approach.î However, your best bet is to look for a personal fitness trainer that is trained and certified in post-rehabilitation, a manual physical therapist, or an osteopath. Also, donít be afraid to ask questions... you need to take charge of your health care and be sure to quiz them to find out what type of an approach they take in treating back pain.
Many people gain weight around the belly. and for most of us it is quite embarrassing. This takes away the charm of wearing clothes. This Abdominal fat is very hard to get rid of.Different people have different fat storage areas. Most men store fat around the abdomen. This fat is stored in the fat cells. The number of fat cells remain fixed . However as we store more fat these cells grow more bigger. The fat cells are stored between the skin and the muscles and also in deeper tissues called the visceral fat which surrounds the vital body organs. The way in which the person puts on weight depends upon the body type of a particular person.
There are three different body types:
1. The ectomorphs - Those who are slim with slender muscles. They put on weight around their belly without corresponding increase in the arms or legs.
2. The mesomorphs - Those who put on weight around the belly plus arms and legs but usually not on the face.
3. The endomorphs - Those who put weight not only on the abdomen, but also around the hips and thighs. Women after their menopause also put on weight around the abdomen.
There is also a connection between mind and the body. This mind body connection also determines the way in which a person puts on weight. People who are chronically stressed produce large amounts of body steroid called cortisol. It affects the fat distribution by causing fat to be deposited in the abdominal and visceral areas.
Abdominal obesity also leads to various diseases. To name a few, there are cardiovascular disorders, high cholesterol, diabetes and polycystic ovary.
How to lose abdominal fat?
Most people have the misconception that one can lose spot fat by spot exercises! The truth is that the body has a complicated system of fat deposition and fat removal, so exercising a particular body area results in toning that area, which may initially look like some sort of inch loss due to tightening of muscle tissue! But to burn fat on the abdomen, one should follow a combination of a fat loss diet along with cardiovascular training and muscle conditioning and de-stressing exercises.
Random Tip: Weight loss helps in erectile dysfunction and hence enhances your sex life as per a recent research. So you have one more reason to lose weight.
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