Injury Care Articles

To Stretch or Not to Stretch?

stretch
© Magen Petit I’ll be honest; I used to be one of those people who rarely ever stretched before or after her training sessions. Why? I probably avoided it for the same excuses you might have: takes too long, I just want to start my workout already, what’s the point, who cares, etc. Am I right or am I right? Unfortunately, I was ignorant. I wasn’t properly educated on the…
Read the rest »

Tight Hamstrings? Here’s How to Unglue Them!

Tight Hamstrings
Photo © Westside Shooter Hamstring tightness is quite common in many athletes and they are darn tricky to loosen up. I’ve had my share of tight hamstrings so I wanted to share some quick tips that I found have worked for me. Here are my list of tips in no particular order (I find that I usually go through the entire list and randomly find that one of the bunch…
Read the rest »

7

New Gamma Labs Pre-Training Formula (PTF) Giveaway Contest to TweakFit Readers [ENDED]

New Gamma Labs PTF Bottle
I previously reviewed the the Gamma Labs Pre-Training Formula (PTF) and even though the review was pretty good, one of the bad points was that the pre workout supplement was a bit on the pricey side. Gamma Labs took my feedback quite seriously and now they have just released a new revamped packaging to include 33% more PTF per bottle for the same price. Priced competitively, now the price works…
Read the rest »

1

Sure Fire Way of Getting Rid of Calluses on Feet or Hands

No calluses on hand
If you’ve been an athlete as long as I have, you probably have some hard-earned calluses on your hands and feet. Calluses are natural and is your body’s way of adapting to the friction you’re subjecting your skin to day-by-day. Calluses can be a good thing since the callused areas are actually hardened dead skin that is resistant to mechanical and chemical insults (allowing your skin to take on more…
Read the rest »

Can Honey Boost Exercise Performance?

The health benefits of honey are becoming increasingly documented among nutrition journals and health websites. But did you also know that claims are now being made supporting honey as an ergogenic aid for exercise performance? According to WHFoods, a leading nutrition website, honey helps support optimal blood sugar levels during exercise, as well as replenishes muscle-building glycogen following exercise. Why it May Work Honey is composed entirely of sugar, a…
Read the rest »

Can Lifting Weights Prevent Hypertension?

Stress can be defined and measured in a number of ways, but there is no denying that chronic stress takes both a mental and physical toll on the human body. A wide body of research has documented stress’s physical consequences, such as reduced immune system function and increased illness, both weight gain and weight loss, reduced sleep, fatigue, and more. Hypertension, a very specific cardiovascular condition linked to stress, is…
Read the rest »

Exercise for Bone Health

An oft-forgotten benefit of exercise is its effects on bone health. As adults get older, bones become more brittle and develop pores. While women are more likely to develop osteoporosis, this condition is also common in men, as is osteoarthritis. Interestingly, the worst thing you can do when you develop osteoarthritis or osteoporosis is to become less active. An abundance of research has demonstrated that resistance training is effective for…
Read the rest »

Circadian Rhythms and Exercise Performance

Ever wonder why you seem to prefer those early morning runs, or tend to work out harder late at night? A recent review, published in the Journal of Sports Science & Medicine, highlights yet another factor that can possibly be contributing to your ability to perform your best in the gym. A group of researchers from New Zealand believe that by understanding your body’s natural rhythms and response to light,…
Read the rest »

Don’t Let Blisters Burst your Bubble

Shin splints, IT band issues, plantar fasciitis.  These are all common injuries of which most runners will at least get a taste at some point in their training.  Each is treatable in its own way.  One of the most common, if not most annoying, “injury” symptoms that many runners experience is blistering. photo @ thisisbossi Here are some tips to combat these debilitating nuisances: Get professionally fitted for shoes–This is…
Read the rest »

3

The Art of the Ice Bath

Photo @ ActiveSteve There have been two milestone moments in my running career–moments when I shook my head and said to myself, “I guess I’m really a runner now.”  The first one was when I walked out of a store with a pair of running tights.  I never thought I would get to that point.  The second was when I sat down in my first freezing cold ice bath after…
Read the rest »

4

Sacroiliac Joint Pain

Piriformis
What is the Sacroiliac Joint? The SI or Sacroiliac Joint is one of two joints in the pelvis that connects the sacrum, or lowest part of the spine, to the large pelvic bone, the ilium. The two sacroiliac joints, on either side of the pelvis, connect the spine to the pelvis. The coccyx, or tailbone, is connected to the sacrum, but has no connection to the pelvis, and can be…
Read the rest »

1

Preventative Knee Bracing: A Do or a Don’t?

Drytex Economy Hinged Knee Brace
Prophylactic knee braces are largely used in the prevention of ligament injuries, but their effectiveness on performance are still controversial. It is estimated that knee injuries account for up to 60% of all sport injuries, with the anterior cruciate ligament (ACL) accounting for almost half of these knee injuries. Other knee injuries include: MCL, PCL, meniscus, patello-femoral subluxation/dislocation, arthritis, bursitis, and chondromalcia patella. Even in non-sports related injuries, knee pain…
Read the rest »

4

Sore Feet Remedies – Dealing With Plantar Fasciitis and the Like

Sore Feet Remedy
Photo © luiginter Since I’m kind of an exercise nut, I’ve gone through my fair share of injuries and pain. In my experience, one of the most cumbersome injuries to deal with are sore feet. Why? Because you literally can’t do anything without feeling the pain. I didn’t do any research or anything, but my gut feeling says that 95% of cardio exercises out there involves using your feet (only…
Read the rest »

Exercise-Associated Muscle Cramps: Possible Causes and Prevention

Muscle cramps can be associated with metabolic, endocrine, and neurological disorders. However, many healthy, athletic individuals also suffer from recurrent muscle cramping brought on by exercise. Muscle cramps that occur during or following exercise, in the absence of disease, are termed Exercise-Associated Muscle Cramps (EAMC). Most recreational and competitive athletes have experienced EAMC, with corresponding negative effects on performance. Currently there is not a certain cause. There are only theories.…
Read the rest »

6

The Grid Foam Roller vs Molded Foam Roller Comparison Review

TriggerPoint GRID - Revolutionary Foam Roller - Black
I’ve been practicing Self-Myofascial Release (SMR) for more than 2 years now. If you don’t know what SMR is, it’s a fancy word for “self massaging” for healing scar tissues. Two essential tools needed for performing SMR is the foam roller and the lacrosse ball. My old foam roller recently gave out (got too soft), so I went shopping. After a lot of research, I narrowed down my choices to…
Read the rest »

2

Self-Maintenance with MobilityWOD

Kelly Starrett
Photo of Kelly Starrett of MobilityWOD If you’ve been building muscle for a while, you have probably had your share of injuries by now. We all know how much injuries suck. They hurt like heck and prevent you from doing all the things you love to do. The great news is that a lot of exercise related injuries stem from mobility issues. Digging deeper into this, mobility issues are often…
Read the rest »

Fix Your Posture by Strengthening Your Core

Plank
Believe it or not, core exercises are not really all that useful for helping you lose belly fat. Core exercises are done to make your body stronger, more athletic, and more durable as a whole. Part of this includes helping with your spinal posture. What are core muscles and how does it relate to posture? Photo © SuperFantastic When I’m talking about core muscles, I’m talking about the entire strip…
Read the rest »

Stretching: When and How to Effectively Stretch

Girl Stretching
There are many conflicting opinions out there regarding stretching. Is it good? Is it bad? When should you stretch? How should you stretch? Does stretching prevent injuries? Will stretching improve your performance? This article will answer these questions and more. Stretching can be good or bad, depending on when you stretch. Stretching before physical activity has been shown to decrease muscular performance by as much as 28%, with this effect…
Read the rest »

1

Stear Clear of Staph Infections in Your Gym

I’m sure you have been seeing outbreaks of MRSA in the news recently. News reports tend to drop medical acronyms and assume the rest of us are right there with them, but in case you need the break down, MRSA is a virulent strain of methicillin-resistant staphylococcus aureus (staph a.). It is a staph bacterium usually associated with hospitals and nursing homes that infects bed sores and keep wounds from…
Read the rest »

4 Neck Pain Exercises to Spare Neck Pain

Neck pain exercises
THE PROBLEM Up to 50% of the population will experience neck pain.  This number is even higher when complaints of tightness, stiffness, and vague neck and shoulder pain are included.  Some neck pain causes include: sedentary lifestyle, bad habits, and/or poor posture.  To learn about posture, read this! In this article I will describe 4 neck pain exercises that can be performed anywhere, by anyone, with no equipment necessary, as…
Read the rest »