Breathing Techniques for Tactical Shooting

 If you are tactical shooter, by understanding human physiology you can learn to control your shot precisely. The tiny pulse of your heart can make the difference between a successful shot and an unsuccessful one. Learning to control your breathing allows you to control your heart rate. This limits an important variable in your shooting. You can actually stop your breathing altogether long enough to take a precise shot.

Breathe Slowly
Breathing slower lowers your heart rate. This is not always the easiest thing to control at the moment you pull the trigger because that is the most intense moment. Your heart will be fighting to pump harder, so you must breathe more slowly to combat your racing heart. The best way to control your breathing is to take normal, gentle, steady breaths.

Practice Relaxation Breathing
Relaxation breathing will help you develop the breathing technique for shooting. Lie down. Take a deep breath, and let it out. As you let it out, relax your legs and arms and other large muscles. Feel your limbs sink into the bed or ground. Take another breath, and relax the smaller muscles like your hands, fingers and feet. When exhaling the third time, relax your face. This exercise will train you to use relaxation breathing. Practice until you can relax this way in just a few seconds --- the time you will take between shots.

Danjeon Breathing
If you breathe according to Danjeon technique, you breathe only through the nose. Breathe in and out deeply and naturally, keeping the breath slow and steady. Ensure that your chest and shoulders do not move; the breath should be from the lower belly. Breathe in and out for the same length of time. When you breathe in, visualize positive life-giving energy; when you breathe out, envision getting rid of the toxins in your body. This type of breathing will help you develop an effective steady and predictable breathing pattern for shooting.

Stop Breathing
Any small movement in your body can throw off your aim on a target. The answer is to stop your breathing for the length of time it takes to take your shot. When you breathe naturally, the pause between your exhale and inhale is about two seconds long. By learning to extend this pause to 10 seconds, you will improve your shooting. Practice until you can extend this pause to 10 seconds.

Follow Through
Don't return to regular breathing after you pull the trigger. Maintain the relaxed state of the diaphragm, and make your next breath come from the belly, not the chest and shoulders. As soon as your first shot is over, you are preparing for the next shot. Stay relaxed and steady.

Breathe Slowly
Breathing slower lowers your heart rate. This is not always the easiest thing to control at the moment you pull the trigger because that is the most intense moment. Your heart will be fighting to pump harder, so you must breathe more slowly to combat your racing heart. The best way to control your breathing is to take normal, gentle, steady breaths.

Practice Relaxation Breathing
Relaxation breathing will help you develop the breathing technique for shooting. Lie down. Take a deep breath, and let it out. As you let it out, relax your legs and arms and other large muscles. Feel your limbs sink into the bed or ground. Take another breath, and relax the smaller muscles like your hands, fingers and feet. When exhaling the third time, relax your face. This exercise will train you to use relaxation breathing. Practice until you can relax this way in just a few seconds --- the time you will take between shots.

Danjeon Breathing
If you breathe according to Danjeon technique, you breathe only through the nose. Breathe in and out deeply and naturally, keeping the breath slow and steady. Ensure that your chest and shoulders do not move; the breath should be from the lower belly. Breathe in and out for the same length of time. When you breathe in, visualize positive life-giving energy; when you breathe out, envision getting rid of the toxins in your body. This type of breathing will help you develop an effective steady and predictable breathing pattern for shooting.

Stop Breathing
Any small movement in your body can throw off your aim on a target. The answer is to stop your breathing for the length of time it takes to take your shot. When you breathe naturally, the pause between your exhale and inhale is about two seconds long. By learning to extend this pause to 10 seconds, you will improve your shooting. Practice until you can extend this pause to 10 seconds.

Follow Through
Don't return to regular breathing after you pull the trigger. Maintain the relaxed state of the diaphragm, and make your next breath come from the belly, not the chest and shoulders. As soon as your first shot is over, you are preparing for the next shot. Stay relaxed and steady.

Read more »

Swimming for Softball Pitchers

As the great Olympic swimming champion Janet Evans states, the benefits of swimming are "numerous, significant, and undeniable." That applies to everyone from serious jocks to casual exercisers. For softball pitchers, who windmill bullets to the plate at up to 60 mph, water workouts can do wonders. Exercises to strengthen your pitching shoulder can be even more effective in a pool than on dry land. And for overall conditioning, swim exercises are tough to beat.

The Aquatic Advantage
New York Yankee strength and conditioning coach Dana Cavalea says swimming is one of the best ways for a baseball or softball pitcher to increase shoulder strength, endurance and stability. Submerging the shoulder in water enables you to better stabilize the shoulder blade, something many pitchers find difficult to do when exercising on land. Plus, you can control the intensity of your workout without the use of weights or bands, since you can increase resistance simply by pushing through the water more forcefully. Since water exercises are low-impact, the risk of injury is diminished as well.

Jobe Shoulder Exercises
Frank Jobe, an orthopedic surgeon and pioneer in sports medicine, who served as the long-time medical director for the Los Angeles Dodgers, created exercises for pitchers that specifically strengthen the often-injured rotator cuff area. Baseball and softball hurlers at all levels routinely perform Jobe exercises to develop shoulders that can withstand the rigors of pitching. Cavalea says Jobe exercises are particularly well-suited for the pool. Jobe exercises include 45 degree raises and internal and external rotations. They can be done in the pool without weights or with aquatic dumbbells.

Total Body Conditioning
A strong pitching arm isn't enough. You need to strengthen your upper and lower body and develop a strong core to pitch your best, and water exercise is a great way to do so. Cavalea recommends supplementing shoulder exercises in the pool with general conditioning exercises. For example, swim freestyle for two minutes, run in the water with a high knee action for two minutes, breaststroke for two minutes and flutter kick while holding the side of the pool for two minutes. "If you don't think eight minutes of work is a good workout, go ahead and try it," writes Cavalea.

Cross-Training Dos and Don'ts
Cross training is recommended for almost all athletes, and softball pitchers are no different. As Janet Evans writes, swimming not only works the entire body, it can be good for the mind and spirit as well. "The methodical repetition of swimming combined with its non-impact natures creates a soothing, relaxing form of exercise." But don't overdo it. Cavalea recommends staying on dry land the day before and the day after you are scheduled to pitch, since your shoulders can get fatigued quickly from aquatic training.

Read more »

Stretching Routine for Netball

Netball is a sport in which two teams face each other on a court and try to score goals. The game is similar to basketball except that it is faster-paced, since players can only hold the ball for three seconds and cannot dribble the ball down the court. This fast action, constant starting and stopping and throwing the ball can be taxing for both your upper- and lower-body muscles. To keep your muscles flexible and reduce the risk of injury, stretch your muscles before and after practices and games.

Warm-up Stretching
Warm-up stretches should be dynamic and involve movements that mimic the exercise you are about to perform. Before you perform pre-game stretches, it is vital to make sure you warm up your muscles with a slow jog or other light activity. Stretching cold muscles can lead to tears and decreased flexibility and performance.

Pre-game Upper-body Stretches
Your pre-game stretches should cover both your upper- and lower-body muscles. For your upper body, try arm circles to open up your shoulder muscles and get blood flowing to your arms. To perform the stretch, stand with your feet shoulder width apart and circle your arms forward for 30 seconds and then repeat with your arms circling backward. Trunk rotation stretches will also help prepare your body for the twisting and turning required to maneuver through the court and to throw the ball across the body. Stretch your arms out in front of you and swing them from side to side for 30 seconds, twisting your torso as you move.

Pre-game Lower-body Stretches
You will be running in different directions during netball, so it’s important to include a stretch that will help prepare your legs for these movements. Forward leg swings involve swinging each of your legs back and forth. Also include side-to-side swings, which involve you swinging each of your legs from side to side in front of your body. Hurdle stepovers are also effective for stretching your hip muscles. Stand and bring your knee up to hip level, then rotate it out to the side and step down. Repeat all moves for 30 seconds per leg.

Cool-down Stretching
Cool-down stretching serves a different function than warm-up stretching. This particular type of stretching is static and involves lengthening your muscle without movement. The purpose of this type of stretching is to relax and lengthen the muscle to increase flexibility and to reduce risk of injuries. Because the muscle lengthens, it also weakens and has a reduced ability to produce power and force, which is why it should not be performed prior to your exercise or sport.

Post-game Lower-body Stretches
Most lower-body netball injuries are occur in the lower body. For this reason, it’s crucial to stretch all of the major lower-body muscles. To stretch your quadriceps, bend your knee and bring your leg back so that you can hold your foot. You should feel a stretch in the front of your thigh. To target your hamstrings, stretch out one of your legs in front of you, keeping your knee straight, and lean forward until you feel the stretch in the front of your legs. To stretch your hip flexors, kneel on one leg on the ground with your other leg bent in front of you. Lean forward until you feel a stretch in the front of your hip. Hold each stretch for 30 seconds per side.

Post-game Upper-body Stretches
While fewer injuries occur in the upper body during netball, your arms, shoulders and back can still be sore after the constant ball-throwing that happens during the game. To stretch your upper trapezius, place your hands behind you, with one grasping the other. Pull one arm down while slowly tipping your head toward the shoulder of that arm. To focus on your lower traps, stand facing a wall and bend at the waist. Use the wall to support you and press your chest down until you feel the stretch in your mid-back. To stretch your shoulders, clasp your hands behind you. Stretch your arms as you turn your elbows toward each other.

Read more »

Cardio Routine for Pulled Hamstring

A hamstring strain or pull is a partial or complete tear of one of the hamstring muscles in the back of the upper leg. Pulled hamstrings can be debilitating, but there are some cardio exercises that still can be done.

Arm Cardio
Perhaps the best way to avoid harming an injured hamstring while getting a cardio workout is using an arm bicycle machine, which uses only the rotation of the arms to raise the heart rate.

Low-Impact Exercise
Stationary biking and swimming are two relatively low-impact exercises that often can be while you recover from a hamstring pull.

Severity
The severity of the pull will largely govern which cardio exercises are possible; for mild pulls, you might be able to walk and jog slowly without pain after a few days.

Treatment
A hamstring pull should be iced and rested immediately after injury. Activity that uses the muscle should be resumed slowly and warily, and any activity should be aborted if it causes pain.

Prevention
Stretching the legs regularly before or after exercise, and warming up before intense activities such as powerlifting and sprinting, can help prevent hamstring pulls.

Read more »

Causees of Sore Tendons

Tendons are bands of tough tissue that connect muscles to bones; the tendons of the body can become sore due to several different conditions, often stemming from stressful use of the muscle attached to the tendon.

Repetitive Stress
Muscles and tendons can experience soreness a day or two after being subjected to repetitive stress; the chances of soreness increases as activity level increases.

Strains
Muscles and tendons can become strained or "pulled" if they are stretched beyond their normal range of flexibility; a strained tendon is likely to experience soreness and possibly pain if its muscle is engaged.

Chronic Soreness
Tendon soreness may fade on its own without further sign of harm, but it can also potentially become a chronic problem due to conditions like tendonitis and tendinosis, where tendons become inflamed or accumulate damage over time.

Prevention
Tendon soreness can be prevented in many cases by avoiding overly strenuous physical activity and stretching muscles and tendons regularly.

Considerations
After incurring a tendon injury it is important to rest the tendon long enough to make a full recovery before returning to previous levels of activity or you risk weakening the tendon.

Read more »

Athletic Training Tools

Athletic trainers are required to have at least a bachelor's degree in the field and must pass tests to become certified to work in the field. Once certified, athletic trainers work with school and professional sports teams, as well as provide rehabilitation support in clinics, hospitals and doctor's offices. The nature of the work requires certain tools that must be available for the trainers to properly perform their duties.

Orthopedic Tools
Some of the more common sports injuries are sprains and broken bones. It is important to the long-term health of the injured person to have the sprain or break immobilized as quickly as possible. As the first person who will treat these types of injuries, athletic trainers have a variety of hard splints and air splints and casts to use in setting and supporting the injured bone or soft tissue. They not only provide support but also help with pain management and keep swelling under control.

Traction Supplies
Injuries to the spinal cord and muscles of the back and surrounding area are also common when participating in athletic endeavors. To be properly prepared to treat such injuries, athletic trainers will have ready access to lumbar and cervical traction units that can be immediately attached to provide support to the back or the pelvic region. Traction devices treat back, neck or pelvic injuries by helping to stretch out the area to ease compression problems.

Therapeutic Aids
The most common tool of the athletic trainer is the ice pack. That, combined with a heating pad, is used more than anything other tool in the trainer's bag. With most sports injuries, the initial treatment includes icing the injury to keep swelling down and allow for healing to begin. Regular icing and application of heat are done not only in treatment of injuries but to prevent them, as it is a regular practice to ice joints immediately after practices and games.

Exercise Equipment
While less frequently associated with the athletic trainer, exercise equipment like stationary bikes, treadmills, elliptical trainers and balance balls are becoming more essential as time goes by. One of the important functions of the trainer is to aid rehabilitation and encourage injury prevention with regular exercise. These tools are used in rehab but can also keep athletes loose during practices or competition.

Athletic Tape
One of the key ingredients used by the athletic trainer is athletic tape. Many athletes have their ankles taped before participation to provide support that will help them avoid injuries. Tape can also be used to treat an injury and to provide additional support to other parts of the body.

Read more »

Ankle Injuries & Muscle Stimulation

Nearly everyone has experienced the sharp pain of a twisted ankle, the result of an awkward stumble over an unseen object or a bad landing out on the playing field. Traditional treatment for ankle injuries includes icing, mobility exercises, and elevation, but when the pain lingers and the swelling stubbornly refuses to go down, more drastic measures may need to be taken. Relief for chronic pain stemming from an ankle injury can be found in the tingle of electrical muscle stimulation, better known as TENS (transcutaneous electrical nerve stimulation).

TENS
TENS, according to Sportsinjuryclinic.net, is a method of providing pain relief through the application of electrical current to an affected area (see Reference 1). For an ankle sprain, a number of small electrodes are placed on the injured ankle, where a specific frequency of electrical current is administered. The electrical stimulation of "mechanorepectors" within the muscle overrides the impulses emitted from irritated pain nerves, resulting in what is known as the "pain gate mechanism" and providing relief. TENS machines have three main variable settings that will depend on the type and severity of injury; these include frequency, intensity, and pulse width.

History
There is evidence of electrical muscle stimulation being used in ancient times. Present-day TENS, however, is a relatively new medical venture. According to Verity Medical Co., TENS was contrived by the notion of gate control theory researched by Melzack and Wall in the 1960s.

Benefits
Sportsinjuryclinic.net states that, "It is thought that TENS can provide pain relief in the region of almost 70% of cases suffering from an acute injury". With few side effects, easy availability and such a high success rate, the benefits of electrical muscle stimulation are obvious. Where other and potentially more harmful treatment plans have failed, TENS, when used correctly, offers relief without the pain and worry of further damage. Pain should be minimal; a tingling sensation can be expected as electrical currents are administered to the muscle, but discomfort should not be an issue.

Considerations
As always when engaging in a home treatment system, a health professional should be consulted. TENS should not be used if the potential patient has a pacemaker, circulatory problems or skin conditions, is epileptic or pregnant or is a child. A doctor can correctly guide you in the positioning of electrodes in order to ensure the most effective placement for treatment and can also advise you on the frequency, intensity, and pulse width settings to ensure maximum relief.

Purchase
TENS machines can be purchased from various retail specialists, such as TENSSystem.com or from BioMedical Life Systems for anywhere from $30 to several thousand dollars. Different models with multiple variations will need to be researched in order to best ascertain the right choice for the type and severity of the injury; this can be done by consulting a professional.

Read more »

Tips to Get Hand Speed

Improving your hand speed takes training your neuromuscular system to react and respond quickly. Developing quicker hands can help boost your athletic performance, whether you’re a baseball player looking to swing the bat around faster, a boxer wanting to land more blows or a football lineman needing to shed off your blocking opponents. Add hand speed drills to your training regimen two to three days per week.

Weighted Plate Drills
Using a 45-pound weighted plate, build hand speed with the alternating plate tap, lateral plate taps and the in-and-out plate tap drill, each from a pushup position. Start, with the plate positioned one to two inches in front of your hands, by alternately tapping the plate with your right and left hands, switching back and forth as quickly as possible. The plate is set one to two inches to the left of your hands to perform lateral taps, in which you quickly walk your left and then right hand to the left so they’re atop the plate, then once again so they finish to the left of the plate. Repeat to the right and continue back and forth. The in-and-out plate drill features the plate between your hands; lift and tap the plate with both hands simultaneously and then tap them to the floor again. Continue each drill for 15 to 20 seconds.

Shadowboxing Drills
Shadowboxing, which involves throwing an array of punches as quickly as possible, builds hand speed and coordination. Without heavy gloves or a bag to hit, training focus remains on speed. Move around with your hands up in a fighting position as you perform an array of combinations for 60 seconds. Incorporate the left jab, left and right hooks, left and right uppercuts and the right cross. Possible combinations include a jab to right cross; a left jab to a right cross to a left hook; or a left jab to a right uppercut to a left hook to a right cross. If you're a southpaw, or left-handed boxer, keep in mind punch selections would be reversed. Complete each punch with swift hand speed.

Wall Drills
Train your fast-twitch muscle fibers to contract quickly with the wall tap and tennis ball drills. To perform the former, hang a large sheet of paper with numbers written or different-colored circles drawn on it on the wall. While you face the paper, have a partner call out numbers or colors. On command, tap the number or color in the order they’re called out as quickly as possible. To perform the tennis ball drill, stand facing a wall and have a partner standing behind you toss a tennis ball against the wall and you try to catch it using the closest hand. Complete each drill for three sets of 30 seconds.

Upper Body Plyometrics
Plyometric exercises, like plyo pushups and medicine ball pushups, challenge your neuromuscular system to work faster and thus help build power and explosiveness for better hand speed. For plyo pushups, get into a pushup position and lower your body toward the floor by bending your elbows. Explosively extend your arms to propel your upper body off the floor. As soon as your hands land, lower into the next rep. For an extra challenge, try to clap your hands while they’re in the air. Perform a medicine ball pushup with one of your hands atop a medicine ball. Explode up out of the pushup and launch your upper body up and over so that your other hand lands atop the medicine ball. Go right into the next rep. Complete three sets of 10 reps of each exercise.

Read more »

Effects of Arousal on Sports Performance

Arousal has multiple effects on athletic performance during sports. Arousal enhances blood flow and oxygen in the brain, neural and musculoskeletal systems. Arousal stimulates adrenaline and other stimulant hormone production. Arousal that is excessively high or low hurts athletic performance. Some effects of arousal on sports performance include muscular tension, decision-making speed, concentration and focus, rhythm and coordination.

Muscular Tension
Arousal increases muscular tension by stimulating blood flow. People with low arousal levels exhibit less tension than people with heightened arousal levels (see Reference 1). Heightened blood flow and muscular tension is necessary for performance during sports and athletic activities. But excessive muscular tension hinders athletic performance because muscle tissue is too stiff to respond appropriately. Stiff muscles may exhibit delayed reactions, early reactions, too much force or too little force. Athletes with muscular tension that is too low exhibit delayed reactions and too little force.

Decision-Making
Arousal affects decision making by stimulated blood flow and oxygen to the brain and neuronal system. People with lower arousal levels exhibit slower decision-making than people with heightened arousal levels. Quick decision-making is necessary for performance during sports and athletic activities for calculating and planning and bodily movements. Excessively fast decision-making hinders athletic performance because it leads to erratic decisions that do not effectively evaluate situations. Low arousal and decision-making that is excessively slow hinders athletic performance because these athletes do not have the capacity to adequately calculate responses or response speeds.

Concentration
Arousal enhances focus and concentration by stimulating adrenaline and other stimulating hormone secretion in the brain. People with low arousal levels may exhibit low concentration and focus that is similar to someone that has just woken from sleep. People with higher arousal levels exhibit heightened concentration and focus. Concentration and focus is necessary for performance during sports and athletic activities to establish competitive advantage against opponents, perform efficiently or evaluate situations thoroughly. Excessively heightened concentration and focus hinders athletic performance, because it can lead to hypersensitivity to irrelevant stimuli or blind athletes to other relevant information. Likewise, low concentration and focus hurts athletic performance, because these athletes do not the capacity to perceive and respond to relevant sensory information.

Rhythm and Coordination
Arousal affects rhythm and coordination by stimulated blood flow and oxygen to the brain, neural and musculoskeletal system. People with lower arousal levels exhibit less rhythm and coordination than people with heightened arousal levels. Rhythm and coordination is necessary for performance during sports and athletic activities to complete precise and efficient muscular movements. Excessive arousal hinders athletic performance because it reduces rhythm and coordination. Low arousal and excessively low rhythm and coordination hinders athletic performance, because these athletes do not have the capacity to perform precise muscular movements.

Read more »

Shoulder Isometric Exercises

The prime mover muscle of the shoulder is the deltoid muscle. The shoulder joint performs extension, abduction and rotation movements. According to the "ACE Personal Trainer Manuel," an isometric exercise is "a high-intensity contraction in the muscle with no change in muscle length." Isometric training only develops strength at the joint angle where the contraction occurs. These isometric shoulder exercises are used for strength or rehabilitative purposes. When performing these exercises, it is important to keep breathing as holding your breath can drastically elevate blood pressure. As a result, people with hypertension should avoid doing isometric exercises.

Isometric Lateral Extension
To build strength in the deltoid muscle, you can perform a lateral extension with a dumbbell or a resistance band. The muscle fibers contract to increase strength and the isometric force output. For example, if you can complete an isometric hold at 15 pounds, then your force output is 15 pounds. The joint movement here is shoulder flexion.

To perform this exercise, grab a dumbbell in each hand with your hands in front of your pelvis. Engage the core muscles and lift your right arm to shoulder height. Hold for 10 seconds and lower your right arm. Repeat the same movement with the left arm. If you feel your chest is extending backward, you can either use a lighter hand weight or place your back against a wall. Repeat two to three more times.

Isometric External Rotation Exercise
This exercise is effective for strengthening the rotator cuff. The rotator cuff consists of four muscles, including the supraspinatus, infraspinatus, subscapularis and the teres minor. External rotation is useful for shoulder rehab and to re-strengthen the rotator cuff after injury. The joint movement is shoulder rotation.

To perform this exercise, stand against a wall with your arm at a 90 degree angle at the elbow. Next, press your forearm against the wall for 10 seconds. Slowly release the arm and repeat three to five more times. For strength purposes, hold a light dumbbell in your hand with your arm at 90 degrees. Slowly rotate your arm away from the body with your elbow placed into your side. Hold when you feel the contraction in the shoulder and the shoulder blade.

Isometric Shoulder Abduction
This exercise is designed to target the shoulder abductors and the middle deltoid. Abduction exercises require light dumbbells since abductor muscles are not exceptionally strong. The joint movement here is shoulder abduction.

To perform the exercise, stand with the feet shoulder width apart with a soft bend at the knees. Hold a dumbbell in each hand with the arms next to the side of the body. Engage the core and slowly lift the arms to shoulder level. This exercise replicates the look of a letter "T." Hold for five seconds and slowly lower the arms toward the hips. Repeat three to five more times.

Read more »

Running With Plantar Fasciitis

Plantar fasciitis is a common problem that afflicts runners. It involves the inflammation of the plantar fascia ligament that runs along the bottom of the foot. Inflammation occurs when the tissue develops small tears. The pain is usually most severe in the morning when you get up, or when you try walking after sitting for an extended period. Rest and stretching are the two most important things to do if you are suffering from plantar fasciitis. Be patient and give your foot time to heal.

Reduce your running schedule. A reduction of 25 percent to 75 percent in your running schedule is suggested by the Road Runners Club of America. If the pain persists, avoid running altogether until the injury has had time to heal. Substitute less-stressful exercises into your workout routine.

Add stretching and flexibility exercises to your routine. Stretching helps to strengthen the muscles. Stretching the Achilles tendon helps to relieve pressure on the plantar fascia ligament.

Place your hands in front of you against a wall. Lean into the wall, bending one leg and keeping the other leg straight. You will feel the stretch in the heel of the straight leg. Hold this position for 10 seconds.

Bend the straight leg sideways putting pressure on the ankle. Hold this position for 10 seconds. Repeat the exercise five to 10 times. Sit down on a firm chair. Lift your foot upwards while keeping your toes on the floor. Place all your pressure on your toes. You will feel the stretch in your calf and heel. Hold the position for 10 seconds. Release and repeat five to 10 times.

Take anti-inflammatory medications, such as ibuprofen or naproxen, to help reduce the inflammation and ease the pain. Ice the bottom of the foot after running. This helps with the inflammation as well.

Massage your foot. Place a plastic water bottle or tennis ball under your foot. Place your foot on the bottle or ball and roll it back and forth for several minutes.

Another technique is to places marbles and pebbles on the floor. Pick the pebbles or marbles up with your toes and place them in a cup.

Buy new running shoes. Go to a sports store and describe your problem. Ask employees to evaluate your stride and running technique. Buy a pair of running shoes that fits your foot and provides firm support for your heel.

Read more »

Best Stress Ball Exercises

Using a stress ball--a foam or gel-filled ball that provides some resistence to pressure--can reduce stress and strengthen hand and wrist muscles. The benefits of stress reduction are immediate, but strengthening muscles is also a good way to prevent repetitive strain injury, carpal tunnel syndrome and other hand and wrist problems caused by overuse and weakened muscles. Do these simple exercises at your desk or during short breaks.

Wrist Strength
Squeeze the ball for a count of three, then relax your grip. Repeat up to twenty times to a point of fatigue. This increases grip strength through the wrist and releases tension.

Finger and Thumb Strength
Pinch the ball with the thumb and each finger, one at a time. Then pinch the ball between just the fingers, giving the thumb a rest. Hold each pinch for a count of three and repeat up to twenty times or to the point of fatigue.

Stress Release and Palm Massage
Roll the ball against a table. Repeat the back and forth motion up to twenty times with each hand. This action engages muscles up the entire arm while providing light massage to the fingers, palm and wrist.

Twist and Pull
Holding the ball with both hands, twist each hand in opposite directions, as if trying to untwist it. Repeat up to twenty times, then reverse the direction of the twist. This engages the whole hand as well as the wrist, once again strengthening while relieving stress.

Read more »

Burning Calf Pain Causes

If you experience a burning or tingling pain in your calf muscle it may be caused by a number of things. When your calf muscle is overused it can become injured or strained. This can occur from running, walking or other vigorous activities. The burning pain an injury or strain causes may range from mild to severe. Bruising, tightness and swelling can also result from a calf strain. In all cases, this problem should be checked by a doctor.

Claudication
The condition called claudication arises from poor circulation--especially during exercise. Claudication most often affects the blood vessels in your legs but also can spread to your arms. The disorder stems from peripheral artery disease in which the arteries that supply blood to your arms and legs are damaged. Symptoms include pain when exercising, especially in your feet, calves, thighs and hips. You also may experience an aching or burning feeling and pain in your legs even when resting. Depending on the severity of the case, medication or surgery may be options for treatment, according to the Mayo Clinic. Always consult a physician if you suspect you have a medical condition.

Sciatica
Sciatica is characterized by pain or numbness in the back of the leg. According to the National Institutes of Health, most sufferers find pain relief through non-surgical treatments such as physical therapy or prescription drugs. The sciatic nerve runs from your spinal cord to your buttock and down the back of each leg. Sciatica may develop as the result of a herniated disk in your lower back, tumors or a pelvic fracture. Symptoms may include pain in your thigh or calf, lower back or buttock as well as muscle weakness and a tingling feeling in your toes or feet.

Peripheral Neuropathy
Peripheral neuropathy is a condition that is caused by nerve damage. Diabetics most commonly suffer from this problem. According to the Mayo Clinic, other issues that cause this disorder are extreme injuries, infections and exposure to toxins. Symptoms include burning pain, extreme sensitivity and numbness or tingling in the hands or feet. Such symptoms are treatable with medication.

Read more »

Kinesiology Tape for Hip

Kinesiology, or kinesio, taping is a form of sports taping that encourages the lymphatic and circulatory systems to flow and work efficiently through the specific placement of strips of tape, thus reducing pain and swelling. The tape used should have an elasticity of 130 to 140 percent of its original length to provide support for the muscles while also not allowing an overstretch. When applied correctly to the hip area, kinesio tape can increase stability in the joint and support the surrounding muscles ready for daily activities, such as climbing stairs, or even sporting activities, such as sprinting and hurdling.

Hold the end of the kinesio tape roll at the top of your pelvis to the side of your body. Roll the tape down over your hip to approximately one third of the way down the side of your thigh. Cut the tape to this length without removing the backing, and round the edges to prevent peeling.

Remove any clothing covering the hip area. Clean the area with soap and water and wipe with rubbing alcohol to remove any residue and ensure the area is as hygienic as possible.

Hold the strip of tape in both hands and bend in half backward to split the backing paper down the middle.

Peel the backing paper back from the center out to expose approximately 60 percent of the tape underneath.

Hold the backing paper out of the way with one hand at each end of the tape and stretch it to 70 percent of its elasticity.

Lie on your side with the hip to be treated exposed and your thigh bent forward slightly. Locate the bony prominence called the greater trochanter at the side of your hip and apply the exposed central section of the tape to this prominence.

Release the tension in the tape and carefully smooth the top section of the tape up over the side of your buttock. Lightly rub the tape to activate the adhesive as you smooth it over your skin and remove the backing gradually to avoid wrinkles.

Move your thigh back slightly to extend your hip and smooth the bottom section of the tape down the side of your thigh, in the same way as in Step 7.

Rub the strip of tape from the center to the edges to ensure it is firmly stuck down to your skin.

Apply more strips of tape perpendicular and diagonal to the first strip, repeating the steps and centering on the greater trochanter, if more support is needed.

Read more »

Exercises for Hyperextended Knee Rehabilitation

The agony of a hyperextended knee is enough to convince you to avoid any pressure or resistance; however, this tendency can lead to muscle atrophy and extend your recovery process. Proper rehabilitation means knowing how to work out your leg without pain; the right exercises can help.

Water Therapy
A swimming pool affords an opportunity to rehabilitate your hyperextended knee. Slide into the pool carefully and remain in the shallow end. Do not move into water deeper than your chest as you may find it difficult to return to more shallow waters without injuring your knee further. The water renders your leg nearly weightless, allowing you to avoid the pain of managing your own body weight. While in the water, you can practice walking. Stand on your uninjured leg or rest your body weight against the side of the pool and practice moving your injured leg underwater. Do not attempt to move it above water and if you feel any pain, cease your current activity. You may notice some discomfort (which is normal), but any pain is a sign that you are pushing yourself too far. While keeping your leg over the ground, you can practice bending and straightening your knee. Once you possess a full range of motion in your knee, you can begin walking in the pool. Your decreased body weight makes this easier on your leg while putting just enough tension on your knee to further healing and keep you active. Do not rush this activity. Proper rehabilitation requires patience, and you may find yourself in the pool for hours a day while you heal.

Isometric Exercise
Isometric exercises allow you to work out your leg while never leaving your own bed. This helps avoid any muscle atrophy throughout your recovery. Though you can expect some discomfort, cease the activity immediately if you notice any pain in your knee while you are doing this. Focus on one specific muscle. It may help to touch the muscle with your hand if you are beginning with one in your upper leg. Flex this muscle while counting to five. Let the muscle rest and then begin again. Go through every muscle in your legs--including your healthy leg--to avoid atrophy from inactivity. Repeat this exercise multiple times for each muscle.

Exercise Bike
Set your bike to give you no resistance and ride at a comfortable pace for one minute. Use your healthy leg to do the actual work until you feel comfortable using your injured knee. The motion will help exercise the tendons in your knee. If you feel able to continue, do so but avoid pushing yourself until you feel pain. You can add resistance and time as your knee heals. As you improve, you can also use your wounded knee to do more of the work.

Read more »

Improve Range of Knee Motion

If you have had a knee injury or surgery on your knee, you have probably noticed reduced range of motion afterward. Typically, the most difficult motion to do is flexing the knee. This reduction in range of motion is due to swelling, and the pain you feel if you move the knee too much can make you hold it stiff. There are exercises you can do to increase the range of motion in your knee. If you are consistent, you can often get your knee back to full range of motion.

Do a heel slide. Sit on the floor with your legs extended straight in front of you. Put the towel around your foot, holding both ends with your hands. Gently pull the towel and your heel toward you. This will force the knee to flex. You will feel some discomfort, and this is necessary to improve your range of motion.

Do heel props. Sit with your legs extended in front of you. Prop up your heel with a rolled-up towel so your foot sits a few inches off the floor. This will cause your knee to passively extend. Start working on this soon after your injury or surgery for the best results.

Do quad-strengthening leg lifts. Sit in a chair with your feet flat on the floor. Extend one foot so it is at knee level, hold for three seconds and release. Repeat with the other leg. As your muscles get stronger, hold the lifts longer or add light ankle weights to your ankles for more resistance. Strengthening the quad muscles is important because they support and stabilize the knee.

Start walking when you can. Aim for 30 minutes to one hour every day as your knee gets better. This gives all the muscles that support your knee a general workout. And it's good for you, too. Many people are prone to knee injuries because they are overweight, and walking can help you keep your weight in a healthy range.

Read more »

Stretching Iliotibial Band

The iliotibial band, often referred to as the IT band, is a large tendon that runs down the side of your hip. Unlike muscles, tendons cannot be stretched. Therefore, you cannot stretch a healthy iliotibial band. You can, however, stretch the surrounding muscles for better length and function, according to the Ontario Society of Chiropodists.

Iliotibial Band Anatomy
The iliotibial band is a collection of thick connective tissue that extends along the outside surface of the thigh and inserts upon the tibia, or shin bone, just below the knee. The muscles in your buttocks and the muscles of your hip joint attach to the iliotibial band to assist with flexion and extension of the knee. Strengthening and stretching these muscles can help you reduce the risk of injury while increasing your range of motion.

Outer Hip Stretch
To stretch the muscles that are along the hip attachment of the iliotibial band, perform the outer hip stretch. Start by lying on the floor on your back, and cross your right foot over your left knee while keeping your right knee bent. Use your left hand to slowly pull your right knee across your body until you feel a stretch in your outer hip. Hold this position for 20 to 30 seconds, relax, and switch legs. Perform this stretch three times for each leg.


Hip Abduction Strength
The hip abduction exercises strengthens the outer hip muscles to offer better support for the IT band. Start by lying on your side with your knees bent while keeping your feet in line with your back. Lift your top knee away from your bottom knee, while still keeping your feet in contact. From there, slowly return to the starting position, making sure your pelvis and lower back stay still. You should feel this exercise working in your outer thigh. Perform three sets of 10 repetitions for each leg.


Stretching and Strengthening Recommendations
Before stretching or strengthening the muscles associated with the iliotibial band, warm up with a few minutes of light activity. You can perform air squats or do a few jumping jacks. The American College of Sports Medicine recommends that you do both flexibility and resistance exercise at least two to three days a week. Only stretch to the point of mild discomfort -- never to the point of pain.

Read more »

Ways to Do Psoas Release

The psoas is a large and powerful muscle that is responsible for stabilizing the base of your spine. A tight or strained psoas can lead to lower back pain and can limit your free range of motion. Worse, a tightened psoas can put pressure on the lumbar vertebrae, leaving them susceptible to injury. Releasing the psoas muscle is a relatively simple procedure that requires just a few minutes of your time and the use of a small ball.

Place a small soft ball on the floor. The ball should be slightly larger and softer than a tennis ball.

Lower yourself onto the small soft ball, about one to two inches outside of your belly button, near the area that hurts. You will feel a slight discomfort as you lower yourself, this is your psoas responding to the pressure.

Come up on your elbows and arch your back. This action will cause a more forceful stretch and, in turn, will cause your psaos to release.

Read more »

Goniometer for Hand Measurement

Goniometry is a technique used to measure joint movement. A goniometer is a tool to measure the angle of movement. It consists of two straight arms, one for the starting point and the other which slides with the wrist or fingers to measure the amount of distance the hand is able to move. These arms are attached to a half or full circle. To determine if full range of motion is available, you must know the normal ranges each joint should be able to attain.

Wrist Measurements

1. Measure wrist flexion. Begin with forearm resting on a table with palm facing down and hanging off of the table. Position stationary arm of goniometer against the outside of the forearm. The circle or pivot point should be positioned near the wrist bone and the second arm should be straight.

Keeping the forearm still, bend the wrist so the fingers are pointed toward the floor as far as possible. Move the second goniometer arm so it is lined up with the pinky finger. Measure the angle.

Normal wrist flexion values are 0 to 80 degrees.

Wrist flexion is bending the hands toward the forearm.
hand image by AnVer from Fotolia.com

2. Measure wrist extension. Resume the starting position in Step 1. Bend the wrist up so the fingers are pointing toward the head. Move the second goniometer arm in line with the pinky finger. Measure the angle.

Normal wrist extension values are 0 to 70 degrees.

Wrist extension is moving the hand up.
talk to the hand image by Gregory Cristal from Fotolia.com

3. Measure wrist ulnar and radial deviations. Resume starting position in Step 1 but with palm resting on the table. Position goniometer on top of the hand and wrist. Line up stationary arm with the forearm with the circle at the wrist. Line up the second arm along the middle finger.

Move wrist sideways away from the body toward pinky finger. Measure wrist ulnar deviation.

Normal wrist ulnar deviation values are 0 to 30 degrees.

Resume the straight starting position. Slide wrist in so thumb moves toward the body. Measure wrist radial deviation.

Normal wrist radial deviation values are 0 to 20 degrees

Finger Measurements

1. Measure finger flexion and extension. Begin with forearm and hand resting sideways on a table so pinky finger is on table and thumb is up. Position goniometer so its stationary arm is resting on the top of the finger with the pivot on first knuckle. Line up the second arm across the top of finger.

Bend the fingers toward the palm with the second goniometer arm. Measure the flexion. Repeat for each finger.

Normal finger flexion values for first knuckle are 0 to 50 degrees.

Repeat flexion measurements with the second knuckle by moving the goniometer down across second joint and bending the fingertips in to the palm. Repeat for each finger.

Normal flexion values for second knuckle are 0 to 80 degrees.

Flexion of the fingers allows you to make a fist.
fist image by Dušan Zidar from Fotolia.com

2. Measure finger extension. Resume the starting position in Step 1 with goniometer at the first knuckle. Bend fingers back toward forearm. Measure movement. Repeat for each finger.

Normal values for finger extension are 0 to 45 degrees.

Finger extension allows you to open the hand.
hands and fingers image by jimcox40 from Fotolia.com

3. Measure finger abduction and adduction. Begin with forearm and hand, palm down, resting on the table. Position the pivot of the goniometer against the first knuckle closest to the wrist. Line up the stationary arm with forearm and second arm against finger.

Move finger and second goniometer arm sideways toward the thumb. Measure abduction. Repeat on each finger.

Normal finger abduction values are 0 to 20 degrees.

Move finger and goniometer arm in toward the pinky finger. Measure adduction. Repeat on each finger.

Normal finger adduction values are 0 to 20 degrees.

Abduction and adduction allow the hand to fully open.
man with ten fingers image by jimcox40 from Fotolia.com

4. Measure thumb movement without a goniometer. Move thumb to touch the tip of each finger. Move thumb to touch the base or pad of each finger.

Move the thumb in a circle.

If these movements can be performed, the thumb is moving through its full range.

Read more »

Tae Your Calf Muscle

Taping a calf muscle with athletic tape can prevent strain-related injury, but it can also ease the pain once the injury has occurred. The calf muscle can be taped to focus solely on the calf itself or as part of a larger unit of calf and Achilles tendon support. Depending on the nature of your injury, you can still engage in sports and fitness activities while wearing athletic tape. Many professional athletes wear athletic tape to support their commonly strained muscles during a game or match.

Rip off a piece of tape that extends the length of your half. Place it along the vertical length of your calf. It should extend from just under back of the knee all the way down to the area right above the Achilles tendon. Stretch the tape so it is pulled tight in the middle, but not stretched much at the ends.

Tear another piece of tape that extends the width of your calf muscle. Place the tape horizontally across the first piece of tape in the area of the calf muscle where you feel the most strain. Stretch the tape so it is pulled tight in the middle but not significantly stretched at the ends. This cross shape is a simple way to tape a strained calf muscle. Continue to Step 3 if you wish to add more tape to involve the Achilles tendon.

Add support for your Achilles tendon by incorporating it into the taping of the calf muscle. Rather than taping along the length of the calf muscle first, wrap tape around the calf at the place where you feel the most strain.

Holding the foot so it is completely flat and level, extend a strip of tape vertically from the horizontally wrapped tape, over the Achilles tendon, past the heel, and onto the bottom of the foot. Place two more strips of tape along each side the vertically placed strip of tape, both extended around the heel to the bottom of the foot.

Wrap a piece of tape horizontally around the Achilles tendon to add a final ring of support. This will also help hold down the vertical strips of tape.

Read more »