While engaging in sports can help you achieve healthy body weight, maintain muscular strength and improve your heart and respiratory condition, it exposes your body to risks. A fall or trip, moving the wrong way, or sudden high-impact contact could result in a sports injury. Read on for the five most common sports injuries and how to treat them.

1. Fractures

A fracture, also known as a broken bone, results from high impact in sports like football, hockey, rugby, and soccer. It often occurs after a fall, and you notice limited movement in the affected area, swelling, and severe pain. Here are the different types of bone fractures:

• Open or compound fracture: Occurs when the injury breaks through the skin, exposing the bone.
• Closed or simple fracture: Where the broken bone does not penetrate the skin
• Complete fracture: Where the broken bone separates into multiple pieces
• Hairline: The incomplete or partial breaking of the bones

Fractures are severe conditions, so ensure that you seek medical attention after an injury for treatment to prevent long-term irreversible damage.

2. Concussions

A concussion is a brain injury resulting from a blow, jolt, or bump to your head and affects your brain function. Concussions are common in sports that involve a lot of contact, including soccer, football, and hockey. The symptoms of concussions include:

• Confusion
• Headache
• Vomiting
• Nausea
• Dizziness
• Lack of coordination
• Fatigue
• Memory loss
• Blurred vision

Concussions or any other impact on your head can result in severe health complications, so you should see your doctor immediately for diagnosis and treatment. Concussions often resolve within seven to 14 days, so be sure to seek medical attention if you experience post-concussion syndrome. Be sure to rest after a concussion diagnosis and avoid going back to the same activity level as before.

3. Strains

Strains occur when you tear or stretch your muscle tissues by over-extending them. A mild strain occurs due to repetitive motion, while acute strains are caused by jumping, lifting, or running during sports.  You may also get a strain if you suddenly change direction. Some muscles prone to strains include hip flexors, quads, ACL, hamstrings, and the groin. The symptoms of strains include sudden pain, tenderness, muscle spasms, weakness, bruising or redness, or limited motion in the affected body area. Strains are often minor injuries and heal within a few days; however, do not hesitate to seek medical attention if you experience severe, persistent pain.

4. Tennis elbow

Did you know that tennis elbow accounts for 7% of sports injuries? Tennis elbow, also referred to as golf elbow, is caused by repetitive motion in your wrists and arms, causing the ligaments in the elbow to strain. You do not have to play tennis to suffer from tennis elbow. If your occupation or sport involves similar repetitive motions that cause tears on tendons and stress muscles, you are vulnerable to the condition. Consider using anti-inflammatory medication and resting the affected area to resolve the condition.

5. Knee injuries

The knees endure the most pressure and stress during vigorous exercise or playing sports as they often carry the body weight. This could result in knee injuries, including tears in the anterior cruciate ligament, knee sprains, and dislocations. The most common signs of knee injuries include stiffness, pain, tenderness, bruising, and reduced range of motion. Be sure to warm up, use the correct posture and stretch to prevent knee injuries, as correcting the condition could sometimes necessitate surgery.

Conclusion

Engaging in various sports activities makes you vulnerable to fractures, concussions, strains, and knee injuries. Avoid sports injuries by preparing your body through warmups and stretching before playing.

If you have been someone for whom lifting weights is a lifestyle, you would have surely heard about the 5×5 training program.

In simple words, it consists of performing the major compound lifts for 5 sets of 5 reps with a weight that is 85% of one’s 1 rep max weight on the respective lifts.

This training program was first introduced by late Olympic weightlifter and coach Bill Starr and later on popularized by Reg Park.

Initially, the 5×5 training program was used only by strength athletes but when it showed positive impacts in terms of muscle gains, it became a favourite of bodybuilders as well. So can it be said that a 5×5 training program promotes muscle growth? Well, this post is going to answer that question for you. So without further ado, let’s get started.

The effectiveness of compound lifts

Performing compound lifts is the bread and butter of any weight training program. This is because compound lifts not only target multiple muscle groups but also put adequate stress on one’s central nervous system which translates into greater strength and muscle gains.

A 5×5 workout program comprises only compound lifts including squat, bench press, barbell rows, overhead press, and deadlifts. Thus, it works wonders for individuals who are training to promote muscle growth.

Performing compound lifts also enables your body to release greater amounts of anabolic hormones like testosterone and HGH which further assists in muscle building. Well, that is the prime reason that the effectiveness of 5×5 training has stood the test of time and would continue to do so.

Promoting lean muscle gains

Some of you might think that a 5×5 workout program wouldn’t be very apt for muscle building owing to its lower rep scheme as compared to some hypertrophy-oriented training programs.

But that is certainly not the case. There have been numerous researches concluding that performing 5 or even lesser repetitions with a weight that is around 80-85% of your 1 RM contributes significantly towards muscle growth along with fetching your body with strength gains.

Moreover, muscle building occurs when your muscles are put under adequate stress. A 5×5 workout protocol does that job pretty well and facilitates lean muscle gains.

Sticking to the basics

A workout program that is focused on muscle building doesn’t necessarily need to have a plethora of exercises for targeting each muscle group. Just sticking to performing the basic compound lifts like squat, bench press, barbell rowing, etc. can also accelerate your muscle-building journey beyond your expectations.

No doubt, all the world-class bodybuilders have always been performing the basic compound lifts and have made some serious muscle gains.

A 5×5 training program makes you stick to the basic compound lifts and fetches you with a decent amount of strength and muscle gains that serve as a firm foundation in your lifting journey.

Less is More

Following a 5×5 workout program requires you to train only three days a week. On the remaining four days you simply let your body relax and recuperate. If you are skeptical that such a training approach will make you fall into the category of undertraining, you need to give it a shot.

A 5×5 workout program is highly intense and requires you to make proper provisions for rest and recovery in order to gain the most out of it. This provides your muscles a greater amount of time to recover from the stress of your workouts which further supports the muscle-building process.

A simple training approach

A 5×5 workout program is one of the most simple training approaches which promotes muscle growth. While following it you perform only 3 exercises in each of your training sessions. This makes it easier for you to keep a track of your progress.

It also saves time as while following a 5×5 workout routine you don’t have to hop on numerous exercises one after the other. This in turn makes the 5×5 workout program a perfect choice for individuals who have hectic schedules but also have an intent to grow muscular and strong.

Speeding up your metabolism

When you perform 5 sets of 5 reps of any compound movement with a considerable amount of weight, your body requires a decent amount of energy to get that job done. This in turn enables your body to burn a greater amount of calories and that too in a relatively short amount of time.

This keeps your metabolism in check and allows you to maintain the leanness in your physique even if you are in a caloric surplus.

Full-body training

The effectiveness of a full-body training approach in terms of strength and muscle gains is unquestionable.

A 5×5 workout program allows you to do a full-body workout in each of your training sessions. Even if you hit a plateau on it over time, you can choose to go with Madcow 5×5 which is a modified version of the conventional 5×5 training protocol.

Boosts athletic performance

The benefits of a 5×5 training program are not just confined to promoting strength and muscle building. It also works towards enhancing one’s overall athletic conditioning with the barbell lifts that form the core of a 5×5 training program.

There have been numerous researches that have shown the profound effects of a 5×5 workout program on athletes in terms of improved athletic conditioning and performance.

This is the reason you can find the elements of a 5×5 training program in the workout routine of some of the most renowned basketball players, American footballers, and even wrestlers.

The Bottom Line

We are sure that by now you would have been motivated enough to give the 5×5 training program a shot. You should certainly go for it. It will subject your muscles to adequate stress that will promote both strength and size gains.

While following it, all you need to make sure is to keep your diet on point. You will also have to make adequate provisions for rest and recovery to gain the most out of it.

Vitamins and minerals are two of the most underrated groups of organic food compounds. But without them, we cannot function optimally. We need them for body growth, metabolism, protection against harmful diseases, and the sustainability of many biological processes in our bodies.

According to research by the University of Rochester Medical Center, only five percent of Americans adhere to the Dietary Guidelines for Americans. As a result, many are beginning to resort to dietary supplements, like greens powders, to make up for these deficiencies. There are many organic dietary supplements choices available for selection in the market.

In this article, we will focus on greens powders and their health benefits:

Greens Powders: Definition

Greens powders, or greens as they are commonly called, are supplements with nutrient combinations formulated to improve the body’s immune system, increase energy levels, and make up for dietary deficiencies. These products have become popular today because they are easy to consume and cost-friendly.

The ingredients you’ll find in greens powders differ by brand but, most of them include nutritious compounds from probiotics, fruits with high antioxidants, leafy greens and seaweed, herbs, leguminous vegetables, and grasses.

Most greens powders are consumed as broth. According to the manufacturer’s recommendations, they can be mixed with water, juices, smoothies, or other liquids. They usually taste grassy when consumed; however, their flavour can be improved with additives such as natural sugar concentrates, like sugar cane juice.

Greens are vegan supplements made from organic raw materials that are not genetically modified.

Nutrient Composition

As you would expect, the nutrition composition varies by brand. However, the average nutrient content per tablespoon of a greens supplement contains 45 KCal, 3 grams of protein, 6 grams of carbohydrates, 18% of your daily iron requirement, and 60% of your daily value of vitamin A. Green powder is also composed of Vitamin C, which is present in a high quantity. Vitamin C is an important nutrient that helps to make the immune system function more effectively, fight germs, and improve skin health.

Some other nutrients such as Potassium, Calcium, Iodine, and Chromium are present in a greens powder.

Health Benefits of Greens Powders

Greens powders are supplements to a healthy diet, and their nutrient composition can be potentially beneficial to us.

Greens Help Our Bodies Fight Against Diseases

It’s one long-term benefit of consuming greens. Free radicals in the body can damage the cells through a process known as oxidation. Many diseases, like diabetes, stem from this cell-damaging process.

The vitamins C and K in greens powder can help destroy these free radicals because they are antioxidants. Consuming one serving of greens powder per day can slow down oxidation by as much as 30%.

Greens are Useful for Maintaining a Healthy Blood Pressure

Good blood pressure management is crucial to our overall health. Minerals, like calcium and potassium, can help in regulating systolic and diastolic blood pressure. Taking one serving of greens powder every day can result in healthy blood pressure.

Greens Help to Support the Immune System

Greens powder is rich in vitamins and minerals that help your immune system function properly. Nutrients like Selenium have been shown to help the immune system combat germs. Vitamin A also improves immunity thanks to its anti-inflammatory properties.

Conclusion

Greens are beneficial to our health; however, they are not a substitute for a well-balanced diet because some nutrients are lost during the manufacturing process. It means that you won’t be getting all the nutritional benefits your body requires, unlike when you consume whole foods; therefore, greens powders should only serve as supplements.

Also, some vitamins shouldn’t be consumed in excess, as it can result in health issues. You are advised to speak with a doctor before consumption and buy reputable brands only.

Chiropractic care is an area of medicine that’s centered on the diagnosis, treatment, and mitigation of various conditions, with a focus on manual techniques that improve the musculoskeletal health and restore proper bodily functions. While it’s known for the treatment of back pain, there are numerous other applications. Here, you’ll learn a few facts about chiropractic care.

It’s Natural, Non-Surgical, and Safe

Though chiropractors go through years of training and continuing education, they do not perform surgeries. Rather, chiropractic treatment is a non-invasive process that involves a series of exercises and adjustments. Without the need for procedures or medications, chiropractic care is effective without dangerous side effects. If you’re considering a chiropractor, contact us today.

It’s Not Just for Back Pain

Most patients associate chiropractic care with back pain. While that’s the most common reason people seek treatment, it’s not the only one. All types of pain—including joint pain, headaches, and neck pain—can be treated with chiropractic care. Even for those with no underlying health issues, regular adjustments can help maintain mental health and physical fitness.

Chiropractic Care is For Everyone

People from all walks of life can benefit from chiropractic treatment. For instance, children can receive special adjustments that may work to reduce the severity of colic, ear infections, and certain behavioural disorders. Many times, adults use chiropractic treatment to address general issues and chronic pain. Regular chiropractic care can also help treat anxiety, stress, insomnia, and depression. While every person’s goals are unique, there’s no group that doesn’t qualify for treatment.

Chiropractic Treatment is Affordable

There’s a common misconception that chiropractic treatment is more expensive than other care, but that’s just not true. Not only is it typically less costly than some other types of medical care, but it can also help patients save money by avoiding expensive procedures and lessening the risk of future issues. In the medical field, prevention is better and easier than dealing with illness and injury, and chiropractic care is the ideal example of a preventive strategy.

Chiropractors are Trained Professionals

Some people come in for adjustments and believe they can replicate those results at home—or have someone do it for them. However, this is a dangerous and untrue assumption. A Doctor of Chiropractic Medicine goes through thousands of hours of specialized training before they earn their license to practice, with most of that time being spent learning how to perform adjustments precisely and safely.

When performed incorrectly, things like twisting the neck and back can put undue stress on ligaments and joints. Patients should always look for licensed practitioners to ensure they’re getting high-quality, safe treatment.

Chiropractic Care Isn’t Painful

While patients often hear popping or cracking noises during adjustments, it’s a gentle technique that’s painless for almost everyone. The force a chiropractor applies to the spine is controlled, ensuring a pain-free experience. Though there may be a bit of soreness as healing occurs, chiropractic adjustments themselves aren’t painful.

Get Back on the Road to Health With Chiropractic Care

There are many myths and misconceptions about chiropractic care, some of which lead people to delay treatment or forego it altogether. Don’t let it happen to you—schedule an assessment today. During the initial consultation, a chiropractor will work with you closely, forming a personalized treatment plan that’s designed to accomplish your goals. Request additional information via our online contact form or call today to schedule an appointment.

Are you new to running? Most newbie runners know how important it is to take care of their muscles and stretch before hitting the track. But what newbie runners might not know is that stretching after their run is just as important as stretching before. This is called a cool down, which you can think of as the opposite of a warm-up.

According to Healthline, stretching out your muscles immediately post-workout can help return your heart rate back to normal and potentially help reduce lactic acid buildup. It will also help bring down your blood pressure and promote circulation, which helps for getting rid of that dizzy feeling you might get post-workout. All of these benefits will help muscle stiffness and prevent strains, tears, or inflammation post-workout.

Making the Most of Your Routine

One important piece of advice for newbie runners is that it’s not about how you stretch, but what you stretch. Doing the same old stretch routine can help, but it’s best if you are aware of the basic muscle groups and how to target them. That way, you can customize your warm-up or cool-down routine to target which muscles need the most help. 

Exercising with resistance bands is a great way to do this. Having a few resistance bands around will allow you to gently stretch a muscle without doing too much. Stretching with just your own body weight, however, could mean putting too much pressure and potentially injuring yourself. For other groups that need more in-depth stretching, you can switch to a stronger resistance and work them out without injuring other muscle groups.

Back to Basics

Running, at its core, is a basic sport that the human body was engineered to excel at. Priming ourselves to have a great run is quite simple. Easing your muscles in and out of a workout will help reduce the cardiovascular shock on your body. One tip that marathon runners and Olympians swear by is relying on the simple healing properties of warmth and cold. An ice pack (or, if you’re brave enough, an ice bath tub) will help soothe inflammation and muscle soreness post-workout.

A hot shower before your run, conversely, can help loosen your muscles and prevent shock. If you ever tune into the Olympics, you’ll notice some swimmers sitting in warm water pools or taking warm showers before their relay for this very reason. You’ll also see both short and long-distance runners doing slow warm-up laps around the track to help raise their heart rates and get their muscles warm. When in doubt, just remember to never over-exert yourself. If you do get a strained muscle (which is inevitable for us all), remember to elevate and alternate cold and hot compresses.

Slow and steady wins the race, and by taking care of your muscles, you’ll prevent serious and disrupting injuries. Happy running!

An active life is one of the best things you can do for your joints and for the rest of your body to be healthy. However, injuries can occur and often affect the knees. Whether you are a regular walker or a competitive athlete, dealing with knee pain can make it difficult to enjoy your favorite activities.

Knee pain is quite common. According to the American Academy of Orthopedic Surgeons, 12 million people see their orthopedics every year for knee pain due to different problems. This includes pain due to overuse, osteoarthritis, tendinitis, bursitis, meniscus tears, sprained knee ligaments.

From many ways to treat knee pain that include stretching and strengthening exercises that you can easily perform on your own, anti-inflammatory medicines, wrapping your knee with an elastic knee wrap or knee sleeves can help reduce the discomfort and pain from osteoarthritis or an injury. 

What are Knee Sleeves?

Knee sleeves are compressive sleeves pulled up and worn to your knees. Knee sleeves protect the knee from potential injury or damage. This protection is particularly important for those knees put under daily stress, such as running, jumping, or weightlifting.

Most knee sleeves are manufactured from Neoprene, which is used to make sauna and diving suits. This is because neoprene-based sleeves have many benefits that we will discuss below. These sleeves are very popular with athletes and bodybuilders who do a lot of heavy lifting.

The compression element added to knee sleeves increases blood flow and decreases pain. This helps not only after a workout but also during the performance. Along with the compression, the enhanced blood flow helps in better recovery after a challenging workout such as running, HIIT, or weight lifting.

What do Compression Sleeves Do?

The compression knee sleeve aims to reduce pain and swelling, especially after an injury. Applying little compression from these sleeves helps with the smooth flow of blood and lymph back to the heart.

The sleeve provides warmth, restrains patella movement, and can improve proprioception which is the ability to sense the position of a joint within space as perceived by the central nervous system. The sleeve serves as more than just a mechanical support mechanism for the joint.

Because they limit kneecap movement, knee sleeves are an important component of any gym bag. Many people feel the warmth of knee sleeves immediately after completing a workout, such as the squat, the snatch, or the clean and press.

You can use knee sleeves as a post-workout recovery to reduce swelling and pain. These sleeves are a great help to CrossFitters, powerlifters, and bodybuilders and can be used after a workout.

How do Knee Sleeves Help with Knee Pain?

Knee sleeves help prevent knee injuries but also aids in the healing process and post-workout recovery by reducing pain and swelling. By providing warmth and firm grip, compression sleeve help you get rid of knee pain.

The compression area warms up the impacted area and regulates blood flow which helps ease the pain, the main reason to wear knee sleeves.

Benefits of Knee Sleeves

Your knee is the largest joint of your body. If you have pain in your knees, you can benefit from using knee sleeves even while doing simple activities like walking, gardening etc. Using crossfit knee sleeves helps to support your knees and prevents future injuries.

In addition, it helps the individuals to keep doing their favorite activities while the injury heals and they keep doing their physiotherapy. Here are two of the main advantages of wearing a knee sleeve:

1. Rehabilitative and Functional

A knee sleeve is usually recommended after an injury during a recovery process. Wearing a knee sleeve can boost tissue healing because knees typically have a longer recovery period. Using a knee sleeve can avoid further damage and helps in more support and controlled movements in the joint.

2. Unloads Weight

Knee sleeves can help ease the pain linked to arthritis, osteoarthritis, and other related issues. These conditions become more common in people as we age, especially those prone to injuries during workouts and different physical activities.

A knee sleeve unloads extra stress due to pressure to the thigh, creating better mobility in the knee joint and reducing stiffness. Braces and compression sleeves are used to speed up the healing of injured ligaments to prevent further injury.

3. High-Intensity Activities

Your motor control is affected by your proprioception, which is the awareness of how your body positions. Because of the proprioception, compression knee supports can offer some joint protection.

As you get older, your proprioception generally decreases. You will feel less in control of your movements after a run or a sport. Fatigued people are more susceptible to injury, partly because they have less control of their movements.

These periods of fatigue can be helped by compression knee sleeves. It also helps if your body position is poor.

4. Protects from Outdoor Elements

Compression sleeves provide protection to your legs and knees against scratches and abrasions if you like running outdoors. They are an essential accessory for trail runners who are more likely to sustain minor injuries from small objects, such as twigs and rough legs. Running with compression sleeves can protect you from poison ivy, which can cause severe skin rashes.

5. Maintains a Good Body Temperature

Compression sleeves can help maintain a healthy body temperature. They are breathable, and very lightweight. It can wick moisture away from sweat, so you can stay cool on hot days. You can keep warm on cold days by wearing pants or shorts with them. It’s not even noticeable, and you can maintain a healthy body temperature.

Takeaway

Knee sleeves are a low-risk way to reduce pain and improve your sports performance. The compression knee sleeves are an affordable and effective treatment for many knee issues.

In addition, stretching and strengthening exercises that target your knees can help reduce pain, increase range of motion, flexibility, and prevent future injuries.

References

• Chuang, Shih-Hung, et al. “Effect of Knee Sleeve on Static and Dynamic Balance in Patients with Knee Osteoarthritis.” The Kaohsiung Journal of Medical Sciences, vol. 23, no. 8, Aug. 2007, pp. 405–11. PubMed, https://doi.org/10.1016/S0257-5655(07)70004-4.

• Mohd Sharif, Nahdatul Aishah, et al. “Biomechanical and Functional Efficacy of Knee Sleeves: A Literature Review.” Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, vol. 28, Nov. 2017, pp. 44–52. PubMed, https://doi.org/10.1016/j.ptsp.2017.05.001.