Many people assume a chiropractor just ‘’cracks’’ backs, however, this couldn’t be farther than the truth. A sports chiropractor is trained in muscle work who can help prevent injury and improve a person’s performance. Most major professional sports teams and Olympic teams employ a chiropractor. Runners often visit a chiropractor to help them avoid injuries while running. Many runners, whether they run for a hobby now and again or run to prepare for the Olympics in Tokyo, often experience some of the same issues. Plantar fasciitis, IT Band Syndrome, knee issues and achilles tendonitis are all common problems a chiropractor would see amongst their patients. You can visit Advanced Health Chiropractic for more information.

What Is Plantar Fasciitis?

The average person in the United States takes approximately 5,000 to 7,0000 steps per day normally, often on hard concrete surfaces. Runners often do a lot more than this. Plantar Fascititis is when the inflammation of the ligament that goes down along the bottom of your foot. This can cause a terrible stabbing like pain that can keep runners and other sports people sidelined for a period of time. In the United States, it is estimated that around 2 million people per year are treated for plantar fasciitis each year. In many cases, it can affect a person’s sleeping pattern due to the pain. The pain can move up a person’s feet and into their achilles tendon and also into their calves. People who suffer from plantar fasciitis often experience pain when they wake up in the morning. This is due to the lack of activity while sleeping at night time. However, pain can also be experienced after a long period of time sitting down in the same position. With increased activity, the pain can also return.

Can A Chiropractor Help Treat Plantar Fasciitis?

Chiropractic care can often help with treating plantar fasciitis. Without proper care, the condition can get much worse. Chiropractors often recommend their patients try some techniques to help reduce the pain. Stretching the joints of the ankle when getting out of bed in the morning can help a person suffering from plantar fasciitis. This might help before they take their first step in the morning time. It is important that people who sit throughout the day keep active, perhaps doing some stretches and movements every 30 minutes to help keep the joints mobile. If a person is on their feet most of the day, they should rest their feet regularly and when experiencing pain they can place an ice bag over the area.

What Is IT Band Syndrome?

IT Band Syndrome (Iliotibial Band Syndrome) is another common problem many runners face. It can cause pain on the outer part of a person’s knee. The injury is often caused by activities that require people to bend their knees over and over again. Along with running, other people such as cyclists, hikers and those who walk long distance often get diagnosed with IT Band Syndrome. There are non-surgical treatments available that might heal IT Band Syndrome over time however in some severe cases surgery is necessary. Surgery is normally the last option after all else has failed.

One of the main reasons many runners suffer from IT Band Syndrome is because they often run on sloped surfaces. Often roads have a slope closer to the footpath. The runner’s outside foot is lower than their inner foot which tilts the hips and throws their body off. Running downhill can also cause similar issues.

Can A Chiropractor Treat IT Band Syndrome?

If you are feeling some of the symptoms IT Band Syndrome has, it is best that you speak to a medical professional early on. If you are diagnosed and treated during the early stages of IT Band Syndrome, the chances of the injury becoming more severe are reduced. Because the injury involves the pelvis and other muscles chiropractic treatment might respond well.

In some cases stretches and regular exercise can help ease the pain. Similar to Plantar Fascititis, an ice bag may also provide you with some pain relief. If you still are feeling pain after a few weeks of stretching, placing an ice bag on the area and regular exercise it is best you make an appointment with Maximize Life Chiropractic.

What Is The Cause Of Achilles Tendonitis?

Another issue that affects a large amount of runners every year is achilles tendonitis. Although the achilles tendon is the strongest and largest tendon in the human body, achilles tendonitis is a very common problem. It can be caused by a person who overuses their leg muscles. Many runners experience the condition because they might often run on uneven or hard surfaces. Experts advise runners to wear proper fitting footwear that supports both the foot and the ankle. Runners often feel pain in the heel that might get worse as they run. They might also notice swelling in their heel or calf. Some feel a stiffness in these areas.

People aged between 30 and 55 years old have a higher risk of being diagnosed with achilles tendonitis. It is also more common in men than in women. People who are obese have a higher risk of being diagnosed with the condition. Being overweight can often put more stress on the achilles tendon. In some cases reduced blood supply can be the cause and some people might be diagnosed with Achilles Tendonitis due to suffering from a previous injury.

How Is Achilles Tendonitis Treated?

If you are experiencing a lot of pain and think you might have achilles tendonitis, it is vital you speak to a medical professional in case you make the problem worse. There are lots of medicines available to help reduce the swelling and that offer some pain relief. There are support devices that decrease the pressure put on the achilles tendon. It is not uncommon for a person suffering from achilles tendonitis to have a splint or a brace to help with the condition. A chiropractor or physical therapist may be required. They can train you exercises to help with the movement and the strength. This might also offer some pain relief. These exercises can be done at home or in the workplace. If all other treatments fail your medical professional might recommend you to have surgery.

Running is a great way to get exercise. It doesn’t require any special equipment, but you’re still able to burn calories, build muscle, and give your heart a great workout. You can start by jogging a short distance or train for a marathon, and you can easily jog in your neighborhood without having to go anywhere special. It is the most accessible exercise, no matter what your ability, how much money you have, or how much time you have!

However, no exercise comes without at least a few risks. Whether you want to start jogging first thing in the morning or you have to jog at night in order to squeeze a little exercise into your schedule, these tips will help make sure that you stay safe on the road, on the trail, and everywhere in between.

1. Avoid Others on the Trail, Which Includes Dogs

It’s easy to get into a trance when you’re running. If you’re new to jogging, you may simply find yourself distracted as you’re getting used to what your body feels like when you elevate your heart rate. No matter why you aren’t paying close attention, it can result in a serious accident if it means running into or veering away from others on the trail at the last minute.

Not only do you need to be aware so you can avoid other people on the trail, you need to avoid animals too. A whopping 4.5 million dog bites occur each year. The last thing you want to do is end up startling a dog that is walking on the trail and end up going home with an injury.

2. Choose Your Route Wisely

There are a lot of great jogging paths out there. That doesn’t mean you’re ready to tackle any and every route.

It’s important to choose a path that matches your ability level. If you’re a new runner, you shouldn’t be choosing difficult uphill trails. You should also avoid secluded trails unless you are running with others. Running on a sidewalk is always better than running on the road, and you may want to choose paved paths over gravel if you struggle with your balance.

3. Make Sure You’re Visible

It is extremely important to make sure you’re visible when you’re running. It can ensure you avoid other walkers and runners on the trail, but it is especially important if you’re jogging on or near the road.

A few safety tips for daytime running include:

• Face oncoming traffic when jogging
• Wear brightly colored clothing
• Jog in open spaces where you are easily seen

It is especially important to make sure you’re visible if you plan on running at night. That includes wearing reflective clothing, but it may also mean wearing a headlamp. Not only can it light the way ahead of you as you’re jogging, it is also the best way to get the attention of drivers and others on the trail.

4. Know What to Put in Your Pocket

The last thing you want to do is go out for a jog with a pocket full of stuff that is uncomfortable and weighs you down, but that doesn’t mean you should leave everything in your car. There are some things you should always have in your pocket.

Make sure you always have your ID in your pocket, keep your cell phone with you in case of an emergency, and make sure you have a safe place to put your car and/or house key.

You should also carry a personal safety alarm. That way, if you find yourself being followed or attacked, you can quickly and easily push the button to get help from others in the area.

5. Make Sure Someone Knows Your Exercise Schedule

Jogging with others can be a lot of fun, but for many, it’s a solitary activity. There’s nothing wrong with jogging alone as long as someone knows your exercise schedule.

Make sure a friend or family member knows your regular exercise schedule. If you are going to try a new trail, make sure you tell someone where you’re going and how long you expect to be there. That way, if you don’t return home when you’re expected, friends and family will know where to start looking for you.

Running is a great way to get exercise and take care of your health, but that doesn’t mean it is completely safe. Make sure your new commitment to fitness is safe by following the tips on this list.

Intermittent fasting, sometimes called intermittent energy deprivation, is a broad umbrella term for various meal cycles that change from non-feeding to voluntary re-feeding over a certain period. 

The concept of fasting is based on the concept of‘ total calories in equals total calories out.’ Any calorie not spent is stored inside the body. When you fast, you limit your food intake so that your body is forced to use the stored calories, which will help you lose weight. 

The biggest problem with intermittent fasting is that it does require some discipline on your part. If you’re willing to do it right, you’ll be able to make it work for you. But if you’re looking for an instant solution to your weight problem, then it may not be for you. 

There’s also a limit to intermittent fasting as too much food abstinence can negatively affect your health. To help you avoid the negative effects of intermittent fasting, here are some ways to do it safely: 

1. Always Consult Your Doctor Before Doing Any Fasting Method

There are different types of fasting methods, one of which is water fasting. This is a prolonged fasting method where you don’t eat anything but only drink water for a certain number of days. There are also timed fasting methods where you fast for several hours a day or one to two days a week. To do these methods safely, you should consult your general practitioner first. 

Some people are not meant to fast for longer periods because they have underlying medical conditions, like diabetes or heart problems. So, better have a full body work up so you may know if you’re safe to do intermittent fasting. 

2. Always Hydrate With Water

Another important thing that you need to know about fasting is that it can damage your organs and systems. You may also feel nauseous during your fasting days. To help you out, it’s recommended to drink plenty of water during your fast.

Hydrating while fasting will ensure that your organs work at an optimum rate even when you’re not fueling it with food. This will help them burn the excess calories stored inside your body so you’ll have the energy to go through your day. 

3. Plan Your Workout Accordingly

It’s important to plan your workouts when you’re doing intermittent fasting. When you’re fasting, you should stick to less intense exercises because you might not have the energy to do intense workouts. 

Although you can work out during your fasting hours or days, it’s still safer to do workouts hours after your meals or during your feeding window. This is to ensure you have enough energy to fuel your exercise, and you won’t pass out because you’re too hungry. 

4. Eat The Right Foods During Your Feeding Window

The re-feeding period of your fasting phase is one of the most important aspects of intermittent fasting. When you eat after fasting, your cells are re-building themselves to support proper tissue and cognitive function. New proteins are also formed to replace old ones, and your cells are slowly building energy sources after hours of food deprivation. 

Eating healthy food that supports cellular functions is essential when doing intermittent fasting safely. Ensure you have a balanced meal with the right amount of carbohydrates, proteins, and good fats. You should also eat fruits and vegetables so your body will replenish the vitamins and minerals it lost during the fasting stage. 

5. Don’t Overeat During Your Feeding Window

After hours of depriving your body of food, you may be tempted to eat as much as you can during your feeding schedule. The first thing you should know about intermittent fasting is that you’ll have to eat food when your body tells you that you’ve had enough. The reason for this is that you want to get into a fast phase and still be able to lose weight. This can be done in two ways: either eating only a small amount or eating very slowly over several days.

Summary

Aside from weight loss, intermittent fasting has plenty of health benefits, such as reducing stress and anxiety. When the body is in a state of starvation, it’s relaxed, which makes it less likely to suffer from aches and pains, anxiety, and headaches.  

To fully experience these benefits, you need to follow safety protocols when doing intermittent fasting. Always consult your doctor before doing prolonged fasts and make sure you still live a healthy lifestyle. Proper diet and exercise are still the keys to ensure you’re fit and healthy while engaging in intermittent fasting.

When it comes to weight loss, most of the fad diets that help you shed weight quickly often leave you feeling deprived and hungry. Furthermore, you’re likely to put on all the weight right back once you stop the diet. 

To ensure that you lose weight and sustain it efficiently, it’s essential to follow ways that have been backed by science. This ensures that your weight loss goals are met successfully. 

In this article, we discuss three effective ways to help you lose weight:

1. Intermittent Fasting

Intermittent fasting is a pattern in which you cycle between fasting and eating. Intermittent fasting focuses on when to eat instead of what to eat. There are several intermittent fasting patterns you can follow depending on your schedule and eating habits. Many studies suggest that eating during a restricted feeding window leads to the consumption of fewer calories. Some of the most common methods of intermittent fasting include;

• 16/8 Method: If you plan to follow this pattern, you can finish your last meal by 8:00 pm and skip your breakfast. This leads to a 16-hour fast and an 8-hour feeding window. 
• 5:2 Method: In this method, you fast two days a week and eat up to 500-600 calories on your fast days. 
• Alternate Day Fasting: You fast every alternate day and eat normally on non-fast days. 

During the fasting period, you cannot eat anything. However, you can drink water, coffee, or tea. To enhance your intermittent fasting results, you can also take pills and supplements that support your weight loss goals. You can find good-quality, natural diet pills, and supplements at Thinco. This diet pill also works great for weight loss.

2. Create an Exercise and Diet Plan

When it comes to weight loss, it’s important to keep in mind that weight loss depends a lot on discipline and focus. While following an exercise regime and diet plan may be necessary, keep in mind that fat loss and retention of muscle mass are essential for sustainable weight loss. 

For fat loss, plan an exercise routine that will work with the kind of exercise you are doing now. You can include strength training that will help build muscle mass and increase your strength. Resistance training also helps you burn fat quickly as it increases the number of calories your body burns when it’s resting. It’s also important to keep a balanced diet. You need to have a little bit of everything to support your weight loss plan.

Once you focus on fat loss, you will also need to have the discipline to follow through. It’s easy to eat a candy bar, but if you don’t have enough motivation to continue exercising, it’s almost impossible to lose weight. Keep in mind that if you’re not committed to staying on top of your plan, you will end up eating unhealthy foods that are going to add unwanted pounds. Instead of giving up, keep the focus on fat loss, and it can be a successful journey for you.

3. Eat Healthy

To ensure that you lose weight without compromising your health, it’s important to eat mindfully. Including protein in your diet can help you feel fuller. This is because protein regulates the hunger hormone, ghrelin, and increases the satiety hormones. Including plant-based foods in your diet can increase your intake of fiber and lead to a feeling of fullness while consuming fewer calories. This will further aid your weight loss. 

Several studies suggest that balancing your gut bacteria can also help with weight loss since increase the number of good bacteria in your intestine can help improve your metabolism and digestion. 

For a weight loss diet, it’s important to cut down on refined carbohydrates and sugars that are quick to digest and convert to glucose quickly. This leads to higher insulin levels that promote fat storage and contributes to weight gain. 

Conclusion

Weight loss can be challenging if it isn’t followed mindfully. To get the desired results, it’s essential to incorporate holistic lifestyle changes instead of following fad diets. Since most fad diets lack any scientific research, they often fail. However, following a healthy diet, a regular exercise routine, and intermittent fasting can help you shed those extra pounds effectively without harming your health.

To lose weight, it’s important to follow a disciplined routine. Learn how to plan meals, cutting calories, and eating healthy recipes. Make sure to do some research on weight loss. This will help you learn about weight loss and healthy eating. Your weight is also influenced by your genetics and lifestyle choices. However, changing your lifestyle to a healthier routine can help you lose weight successfully.

Running is an interestingly common sport that’s popular among people of all ages. While running is one of the friendliest activities that you can try during your free time, some people take running to a higher level and participate in running sports.

Being a runner, you should be prepared to experience some kind of injury at least once in your running career. In fact, 79% of runners suffer from injuries at least once a year.

Since runners aren’t immune from experiencing running accidents, it’s still important to be informed on what injuries are common among runners and how they’re treated accordingly. Essentially, most of these injuries will involve the lower body, which runners constantly utilize for their running.

Here are eight common injuries that runners should be careful from experiencing:

1. Plantar Fasciitis

The irritation and degeneration of the plantar fascia, which is the large ligament on the bottom of your foot, is an injury known as plantar fasciitis. Plantar fasciitis can occur from a variety of causes:

• Wearing tight shoes or shoes with poor cushioning
• Excessively running long distances
• Excessive stretching of the fascia
• Recently exercising on hard surfaces

Symptoms of plantar fasciitis can vary depending on the person, but they usually include a popping or clicking sound, a sudden and sharp pain, and swelling. Also, plantar fasciitis in runners can occur in any joint in the foot.

In fact, plantar fasciitis in runners may also occur in other areas of the body, like the neck and back, because the plantar fascia runs under so many nerves and tendons that a person’s range of motion may be compromised.

Plantar fasciitis causes a lot of pain and discomfort, especially when walking. The best way to alleviate the pain is to rest your foot for at least a day. The pain can also be relieved by wearing compression socks that help relieve the pressure.

If the pain and discomfort are so bad that you’re not able to walk for more than a few minutes at a time, you should contact a doctor or visit this website.

2. Stress Fracture

Stress fractures are one of the most common injuries among runners and other athletes. Runners frequently injure their bodies through repetitive exercise, especially when doing long runs. Injuries caused by this type of stress to the joints and ligaments can be painful and can even lead to permanent damage.

Running also promotes bones strengthening over time, which is good for runners, but as with everything in life, your bone will be unable to withstand too much stress over too short of time

There are many factors that can cause a stress fracture such as pressure exerted on your bones by running, specifically the stresses of running and jumping. Another factor is the stress of being thrown around, especially during sprinting and running on uneven surfaces.

3. Achilles Tendinopathy

Achilles tendinopathy is a common condition that occurs mostly among younger runners who don’t take any special care to prevent it. This injury causes pain on one side of the foot that starts from the heel area and gradually progresses up the leg towards the ankle joint. There’s no specific reason for this condition and no definite cures or treatments available.

Therefore, most runners who suffer from Achilles tendinopathy prefer to undergo some sort of physical therapy, especially rehabilitation. In fact, treating this condition is the same as treating patients who suffer from rheumatoid arthritis. As such, treatment involves correcting and strengthening the Achilles tendons.

Rehabilitation is an essential part of treating Achilles tendinitis in runners. Therefore, you should ensure that proper exercises are undertaken to strengthen the muscles involved in running. These exercises include stretching and strengthening, which can last from three to six weeks. Once the rehabilitation program is complete, the doctor may require the runner to continue with the rehabilitation for a longer period of time, if necessary.

4. Muscle Pull

A muscle pull injury is usually caused by a misalignment or improper technique used, especially when training for high-distance runs. Muscle pull in runners occurs when the muscle fibers are pulled too tight or too far from the direction of motion. It’s a common injury that occurs by stretching the muscle far beyond its optimal range.

When a muscle pull occurs, the body tries to repair the damage as fast as possible, causing another muscle problem called tendonitis. Tendonitis is caused when the muscles that surround the injury are pulled toward the original injury. If your muscle pull goes deeper than the tendon itself, it can also cause a rupture in the tendon. This can cause a person to experience pain along with the muscle, sometimes to the point that moving becomes difficult. In these cases, it’s a good idea to consult a doctor and get treatment as soon as possible.

The best way to prevent a muscle pull injury is to avoid doing too much of a single exercise and don’t make the mistake of doing so with little rest in between each set. Also, keep your elbows up when you’re running. If you have to pull your knee out during a run, try to keep it down as much as possible and don’t let it drag on the ground. Runners who don’t avoid these mistakes tend to end up with injuries like muscle pull and even tendonitis.

5. Shin Splints

Shin splints, or tibial stress syndrome, happen when a runner suddenly increases their running volume, particularly on hard surfaces. Shin splints occur along your shinbone, which is in the inner parts of your lower legs.

Moreover, they’re caused by the bone being overworked and can be aggravated by running shoes that lack cushioning and shock absorption. This causes the bone to become more susceptible to bone spasm, resulting in shin splint. Many medical practitioners will advise runners to wear supportive footwear with a firm but soft midsole to absorb shock.

Fortunately, tibial stress syndrome isn’t a serious injury. It may disappear provided you have enough rest. If you’re still required to run with shin splints, it would help if you would lessen your running frequency.

6. Ankle Sprain

Ankle sprain injury in runners is more common than people imagine. A major reason for this is that runners frequently rotate their ankle while running because of an abrupt stop or beginning an exercise at a wrong angle. The ankle is often bent inwards to absorb the shock while the foot turns out and away from the direction of motion, and, at the same time, to protect the ball of the foot.

This can be dangerous in a variety of ways. For one, if the foot is twisted out or pulled slightly away from your body’s center of gravity, you’ll experience an immediate jarring sensation in the ankle.

An acute ankle sprain can be a very serious injury. In fact, an ankle sprain can lead to permanent nerve damage and nerve compression. Because of this, ankle sprain in runners should be treated immediately and appropriately by a doctor to minimize the possibility of long-term, permanent, or debilitating consequences. To prevent the possibility of another sprain or injury from occurring again, a doctor will most likely recommend that the athlete return to their normal activity level after the treatment is complete.

7. IT Band Syndrome

Your leg has a long, connective tissue called the iliotibial band (IT band) or Maissiat’s band that traverses from your outer hip to knee. Your IT band has a plethora of functions: abducting, rotating, and extending your hip, as well as knee stabilization. However, the overuse and repetitive flexion and extension of your IT band can cause an injury known as the IT band syndrome.

When your IT band becomes inflamed, tight, and irritated, it’ll induce friction on the outside of your knee during stretching or bending. Typically, younger athletes who use their knees frequently become the victims of IT band syndrome, such as runners, cyclists, hikers, soccer players, basketball players, and weightlifters.

To avoid IT band syndrome, make sure that you avoid the following training errors:

• Training in poor body form
• Improper warm-up and cool down
• Not having enough rest between activities
• The abrupt increase of training frequency or volume
• Training in wrong surfaces
• Wearing improper footwear

8. Bursitis

This last injury focuses more on your hip than a combination of your legs and knees. Bursa is a small, sac-like, cushion structure in your bones, such as the hips, which is filled with fluid that lubricates the motion of joints and tendons during any activity. Bursitis occurs when your bursa becomes inflamed. Fortunately, bursitis is commonly a temporary condition that doesn’t cause any kind of deformity in your hips.

Your body possesses over 150 bursae, but runners specifically injure only three of them:

• Pes anserinus bursa: along the inside of the knee
• Retrocalcaneal bursa: at the back of the heel
• Greater trochanteric bursa: the most common in runners; at the hip

To treat hip bursitis, the runner requires intensive physical therapy involving stretching and strengthening exercises for the hip muscles and lower back. For more dangerous cases of hip bursitis, surgery can be a good option. However, this surgery involves removing the bursa itself, and it’s still unclear if it would affect your running abilities. Therefore, it’s important to discuss this with your therapist.

Takeaways

While running is a simple activity, it’s overwhelming that the slightest mistake on your running angle, speed, or turn can put you into a compromise of having these injuries. Since most runner injuries happen due to overexertion, runners must know how to make the most of their training without pushing themselves past their limits, while still doing their best to improve their running ability.

Working out at home can add another string to your bow in improving your fitness and overall athletic performance. According to The Mayo Clinic, making fitness and exercise a part of your life – including home regimens – can benefit your fitness in ways that having scheduled physical activity cannot, with performance, mental benefits and recovery all enhanced through consistent at-home work. Fine-tuning your home workout regimen to benefit running will help you to convert these benefits from something general into a specific and measured boon to your overall health.

The weights

Many runners will not want to pack on muscle – or rather, they will want to keep to an ideal running weight. This means a strict diet, often, and time spent away from muscle-focused exercises. However contradictory it may seem to pack more weight onto the body, it remains that a degree of weight-training can help you with your athletic performance. This is true whether you need the explosive lean muscle of a 100m sprinter, or the conditioning of a long-distance runner.

Dumbbells and barbells are some of the most ideal fitness equipment for exercising at home that you can obtain for overall physical benefit, but doing this work properly lies in one specific time period. A study analyzed by Scientific American held that you should separate forms of activity out so they never cross-over within a six-hour period. This means keeping your weights to one day and cardio to another. Otherwise, the contradictory exercises can lessen the benefits of each other and create an enhanced risk of injury.

Preventing injury

Injury is very prevalent among runners. According to an important 2019 study published by the British Medical Journal found that preparation for running events holds a 20% injury risk alone. One of the best ways to prevent injury comes through regular stretching and flexibility exercises; the home exercise environment is perfect for this. Whether that’s taking regular stops through the home and doing mini-stretch sessions; think a leg here when at the stove, or doing full-body stretches when drying off from a shower, or something more long-term like yoga. Whatever method is chosen can have a great positive impact on body flexibility and help to prevent damaging long-term injuries.

Improving mental health

The majority of a person’s time is spent at home these days – that’s a lot of time given over to reflection and quietness, away from the hustle and bustle of cities and towns. This creates an opportunity to improve mental health, something which has a well-founded impact on athletic performance. Whether recovering from injury or having the mindset to be able to push through pain barriers when in the race, mental health is incredibly important. Making mental health part of a home exercise regime is entirely possible, too. Yoga is again a great example of exercise that includes both aspects of whole-body health, but it can also be something as simple as meditating while doing aerobics, or listening to helpful advice or philosophy while on the treadmill or working weights.

Brought together, the home provides a great studio for positive physical enhancement. There is so much you can do to help your body prepare for the rigours of a race, and that can be accomplished without stepping outside the door. Consider that for next time you’re training.

Electrolytes and fluids are necessary for all cells, organs and even the human body itself to function properly. These substances are electrochemical in nature and help maintain a proper balance between chemicals. Electrolyte fluid is used in the skin to help prevent dehydration and can also help keep the body from becoming starved of vital nutrients. The electrolytes keep those fluids moving that is needed for the skin to retain moisture and to retain colour.

What Electrolytes Do

Electrolytes play an important part in your human body’s functions. Without enough of them, it is nearly impossible to carry out normal functions, especially when there is a lack of fluid in the body. Electrolyte fluids are found in the muscles of the human body as well as in the brain. They are what help to keep the communication going between the two.

Some essential electrolyte sources are found naturally in our foods and water, while others may need to be added to our diet. Some people may need to consume more than others because they may have health problems or an existing condition that affects their electrolyte needs. This can happen when someone is ill with the flu as well. Electrolyte fluid should always be consumed before a workout, if possible.

Where Electrolytes Are Found in the Body

The three main sources of electrolyte fluids are water, muscle, and red blood cells. Water is always the first on the list because it helps flush out the wastes in the body. If you are dehydrated, the body will use this liquid to replenish itself. Muscle cells also contain electrolytes that help maintain the body’s electrical balance and enable it to perform properly without becoming overworked.

Red blood cells are the last type of electrolyte fluid to come to mind. Red blood cells require an electrolyte fluid source in order to continue operating correctly. Some people may need a vitamin, mineral or enzyme supplement to provide these fluids for them.

Lack of Electrolytes

For some people, there may not be enough electrolyte liquid in the diet. This is particularly true of people who are diabetic, pregnant, or taking medication. It may be difficult for them to take in a sufficient amount of fluid without harming their health. For people with kidney or heart conditions, the body’s ability to metabolize food may be compromised. There are special supplements that can help a person who has kidney problems to get electrolytes from their diet.

Another issue that affects electrolytes in the body is that the blood sugar level can drop. too much glucose in the blood is absorbed by the cells and this can cause a drop in blood electrolyte levels. When the blood sugar level drops, the body does not have the ability to absorb calcium, which is needed for the bones. People who are on diuretics or diuretic medications may suffer from low levels of electrolytes, too.

The solution is to ensure your body gets its daily dose of electrolytes. Whether it’s in liquid form, a supplement, or food, it is important for your system to operate properly and not be dehydrated.

What exactly are the 4 sources of electrolytes that you should be taking daily, and what exactly do they do for your body. The answer is potassium, magnesium, chloride, and calcium.

1. Potassium

Potassium is both a mineral and an electrolyte. Its basic function is to keep your body balanced with electrolytes and maintain the amount of fluid in the body’s cells. It is vital for how your muscles and nervous system works.

Your potassium correlates with the sodium in your body. When one goes up, the other goes down, and vice-a-versa. When the potassium level in your body is too high or too low, it can cause serious conditions such as low blood pressure, nausea, constant urination, muscle weakness, confusion, or even paralysis.

2. Magnesium

Magnesium is also very important with regards to your electrolytes. This chemical is vital in the transporting of oxygen and calcium into the various cells of your body. It is directly related in affecting your potassium and sodium levels as well. To prevent excess cramping and muscle contractions, magnesium must be a core part of your daily regimen.

3. Chloride

Chloride may be one of the most vital of the electrolytes in your body. It is actually this compound that balances the amount of fluid both outside and inside the cells of your body. Chloride is also known to maintain your blood pressure, your blood volume, and the PH level of your fluids. Generally, chloride comes from the salt that your body takes in. Your intestines absorb the sodium chloride as you are digesting. Any extra chloride in your body is eliminated through your urine. Although this compound is most important, it does not take much for it to work properly. Only a small amount of salt is needed actually for it to do its job correctly.  Basically only 1 teaspoon a day will fulfill its recommended allotment.  

4. Calcium

Calcium is a mineral that is basically responsible for carrying electrical charges when its dissolves into the fluids of the body. It is interesting to note, however, that most of the calcium in a body remains not charged. Although most of the body’s calcium is stored in your bones, muscle cells and blood cells also carry this mineral. Calcium is most noted for the essential functioning of muscle contractions, bone and teeth formations, normal heart rhythms, and clotting of the blood. It is interesting to note that calcium is one of the most abundant minerals in the whole body.

Daily Dose of Electrolytes

Vegetables are good sources of electrolyte fluids because they are low in calories and also contain a variety of nutrients and minerals. When vegetables are combined with a source of electrolytes, they provide a complete balanced diet. Most fruits and certain vegetables may also be a good source of electrolytes. However, it is important to read the labels on the fruits and vegetables and know the proper amounts needed. Along with vegetables, there are other kinds of foods that can add electrolytes to your system. These include such things as dairy, nuts, whole grains, and beans.

Each element contains a list of its appropriate food group to best maintain your electrolytes.

1. Potassium: sweet potatoes, cooked spinach, prunes, raisins, melons, oranges, tomatoes, peas, avocados, bananas, and nonfat yogurt.
2. Magnesium: Dried beans, lentils, peanut butter, nuts, whole grains, and leafy green vegetables.
3. Chloride: Lettuce, celery, tomatoes, rye, seaweed, and olives.
4. Calcium: Meat, milk, milk products, eggs, fish with bones, beans, asparagus, dried apricots, figs, and fortified cereals.

Eating these foods will provide for a balanced diet as well as replace electrolytes in your body from day to day. If your diet does not include these minerals, you may want to think of enhancing it with an electrolyte beverage or supplement. These can be very beneficial because our diets don’t always include our necessary nutrients. Electrolyte supplements can be found in the stores or online from companies like dripdrop.com.

What Affects Your Electrolyte Level?

The best way to keep the electrolyte fluid in the body is to take in enough fluids. If your blood is not getting enough, then you should consult your doctor for electrolyte tablets or fluids to give you what you need.

Electrolytes are important for different types of activity too. A person who exercises needs more electrolytes than someone who doesn’t exercise at all. If you are a woman and are going through menopause, the body changes a lot during this time and can also affect your electrolyte levels.

Certain medications also can affect your electrolyte levels. Certain foods that should be avoided in a person with a high blood pressure problem include caffeine, chocolate, and alcohol. If you are someone who is taking antibiotics, then you may also need a different type of electrolyte liquid.

Conclusion

As you can see, electrolytes are not just about sports drinks. They are vital minerals that your body needs on a day to day basis to stay healthy and work properly. They can be found in specialised beverages or the food we eat daily. They are important for our day to day functions. Without them, we can become sickly and incapacitated. Our muscles won’t work well, and our brain won’t be able to think. Our heart can become frail and cause complications. It is vital for your body to maintain its electrolytes to prevent oncoming illnesses and dehydration. When in doubt, always contact your physician for any medical advice regarding your diet and your well-being.

Are you interested in both sports and want to learn what our bodies do during physical activity? Well, then it’s obvious. You must enroll in a sports science degree! In this article, we’ll examine what one needs to get on this course, and what options await you after graduation.

Sports… Science?

Firstly, let’s discuss what exactly this subject is. If you’re hearing this term for the first time, then you’d be correct for thinking that this specialization studies everything related to human physiology and its response to exercise. To be precise, these academic sectors are a mixture of subjects that concentrate on scrutinizing physical performance.

The essential academic subjects that go into Sports Science are related to the human psyche and inner working of our bodies. Additionally, students get to study entrepreneurship to be later capable of working with sportsmen and -women as advisors and even trainers.

Human physiology is being more and more intensely investigated, which progresses and evolves the way that people exercise. As of recently, this field is seeing a big increase in popularity due to sports science graduates becoming more in demand as both personal and sports team advisors.

Here’s What to Expect From This Course

Most commonly, such a degree lasts only about 3 to 4 years, ending on an undergraduate level. However, some higher education institutions are also beginning to provide a graduate-level degree in this field. The Master’s diplomas, of course, focus on academic research and will take up 2 more years of your time to get.

“Can someone do my homework?” – it is a question you’ll be asking relatively often because this degree isn’t one the easiest. The adjacent subjects that you’ll have go through are very hard on their own – neurophysiology, biokinetics, biomechanics, etc. So, don’t let the word “sports” in the title mislead you.

Most subjects in this degree are balanced, as they have almost equal amounts of theory and practice. You’ll be doing as much research and lab work as much as you’ll be reading up on learning materials. At the end of your degree, you must write a final term paper to back up your research during college.  If you have problems with writing an essay, then professional writers will be happy to help you with this, for this you can turn to such a service as www.privatewriting.com/buy-research-paper-online .

How to Prepare for Sports Science?

The degree usually has a pre-requisite science subject. That means that in school, you must successfully finish one science subject if you want to get on this higher education course. The subject you want to choose in school is obviously biology – it’ll give you a good base on which you can continue your studies.

Of course, several other supplementary subjects will give you an advantage in college. These include chemistry and physics, as they make your foundational holistic and more comprehensive. Additionally, putting some effort into PE and learning practical aspects of it will give you a good real-life reference as to how sports science research translates into actual exercise.  

Possibilities for Sports Science Graduates

The health and sports sectors are continuously expanding, and the scientific field in question is swiftly turning into a hot degree! Why so? Because this specialization is highly versatile and can be utilized in many ways. Everything from managing athletic teams to being a personal sports advisor, to curating health events, to treating athletes psychologically, and so much more.

One of the more popular professions to acquire for sports science graduates is a sports psychologist. Of course, this job requires additional certification in psychology, but it’s an engaging and high-paying career. Another popular choice for further specialization is physiotherapy. Someone with sports science and medicinal knowledge has all the required competencies to treat recovering patients.

Our world is continuously becoming more health-oriented, which is most likely the major reason behind the growing interest in sports science. Those who choose this field will surely profit from society’s current fascination with healthy lifestyles, diets, and exercises.

Did Anyone Become Well-Known After Getting the Degree?

There are several famous people with this degree. First of all, the internationally renowned brother boxers Vitali and Wladimir Klitschko both have a Ph.D. in the field of sports science. Furthermore, a member of the British royal family and a Williams Formula 1 team member, Peter Phillips, also was studied this subject as a major.

Lastly, a world-famous scientist from South Africa, Tim Noakes, finished this degree too. In fact, he’s a big name in the healthy lifestyle community, as he has written numerous books on improving your diet and exercising.

Trust Your Gut

If you feel like this is what you’ll enjoy, then don’t get bogged down by researching every single aspect of this field. Trust your intuition and enrol in a course. You’ll always be happier doing what you like than what you feel that you need.

Author Bio: Jennifer Walter is a psychology professor, an independent researcher, writer, and contributor. He is the guru to hundreds of students, the author of hundreds of analysis studies, and the voice behind most liked articles on content creation and strategy at privatewriting.com .

You’re running, perhaps trying to lose weight or preparing for a race. Maybe you do it for personal enjoyment. Whatever the case, you’re hitting your goals and staying disciplined until one day out of nowhere you suffer a life altering injury from a car accident.

Depending on your personality, you may be quick to want to get back into any physical activity you were doing, but many car injury doctors would heavily advise against this. The reason being you may hurt yourself more and stifle your ability to get back into running. Being aware of this, there are a couple of things that will guide you in knowing when the right time to get back to physical activity is after a car wreck.

See A Specialist

The first thing you’ll want to do after getting into a car accident or suffering a significant injury is to get checked by a doctor. Depending on the extent of your injuries, your doctor will explain what you need to do to correct the injury and heal properly. Often times doctors will recommend physical therapy, chiropractic care, or orthopedic care. If you have extensive injuries you may need multiple experts to take a look at you, this can begin to get expensive especially if your insurance provider is reluctant to cough up. It’s for cases like this that contacting a Lakeland car accident lawyer (or another elsewhere more relevant) is key, an experienced lawyer can handle the legal jargon with your insurance provider and other parties involved in the accident in order to see you fairly compensated. Getting the right compensation paid out can be life changing in opening up your options when it comes to affording your recovery, so it’s definitely something you should consider if you want top quality care to recover after your accident.

If you need to find a good chiropractor, search for a chiropractic clinic like this one in Marietta, Georgia. Once you undergo a treatment plan and start to see improvement, your chiropractor or physician will clear you for certain activities. Running and exercising will be on that list. Trust their professional opinion.

Make Sure There is No Pain or Discomfort

While you can wait for a specialist to clear you, ultimately you’ll also need to listen to your body. If you are cleared but begin experiencing pain doing something that used to not bother you, this may be a sign of tenderness or swelling. Your body is still trying to recover. Don’t fight these feelings or sensations by brushing off the pain. Instead, listen and feel what your body is trying to tell you and respond to that.

The key to restarting your fitness journey is to take it slow. There’s no need to rush the process or start challenging yourself off the bat. If you choose to begin working out again, do ‘easier’ exercises to ease back into it. Your body will thank you!

How Long on Average Should A Person Expect to Be Out?

Again, this question will change on a case by case basis. Some people only suffer neck injuries and need whiplash treatment while others can experience disc herniations, fractures, concussions, and much worse.

However, you’re reading this to know an approximation of when most people return back to life as usual. Most people are back into the swing of things with no symptoms anywhere from 2 weeks to 3 months. Some cases are fewer; for example a whiplash injury may only take a couple days to feel normal again. A more severe injury could require 3-6 months of physical therapy and rehabilitation.

Always make sure you feel no pain, have been cleared by a doctor, and take it easy when getting back into running. The last thing you would want is to hurt yourself further and cause an injury down the road that has trouble recovering properly.

Author Bio: Isaiah Ram is a writer, digital marketer, and musician from Atlanta, Georgia. He works with orthopaedic clinics and is an advocate of all things health and fitness related. In his free time, he works with Beyond in exporting raw cashews from West Africa. His dream is to help develop third world countries and create sustainable living.