Online Fitness & Health Advice

Category: Exercise

Taking Care of Tennis Elbow

Exercise, Fitness, HealthFitness Risk Management

Taking Care of Tennis Elbow 

In recent years, more and more people are becoming aware that Botox is more than just a cosmetic injectable. It can also be useful for a variety of medical conditions, particularly relating to muscles. Let’s take, for example, someone suffering from tennis elbow. This condition can be debilitating, but could Botox be of assistance? Let’s find out.

What is Tennis Elbow?

Overuse of tendons and muscles in your forearm can result in a condition known as tennis elbow. It causes pain and swelling on the outside area of your elbow, alongside inflammation. Without treatment, this condition can get much, much worse.

Repetitive activity is one of the major causes of this condition. Your forearm muscles are placed under strain, and this causes your tendon fibres to strain at the point where they join from the bone to the outside of your elbow.

Contrary to popular belief that only tennis players get it, that’s not entirely true. Anyone in labour-intensive industries can be at risk, such as plumbers, painters, golfers, and carpenters, for example.

What are the Symptoms of Tennis Elbow?

The most common symptoms of tennis elbow are pain and a burning feeling around the elbow. This pain may radiate down your forearm, and your elbow might be painful to touch. If you grip, rotate, or even grasp your elbow, that may also cause pain. A physical examination from your doctor can offer a diagnosis.

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Fun Exercise to Do with Friends

Exercise, FitnessFitness Risk Management

One of the hardest things about exercise is not so much the act itself, but the motivation for doing it. When you are trying to work on your fitness on your own, it’s hard to get into the right mindset. But what if you got your friends involved and made it a social occasion?

There are many different and fun exercises you can do with those you love. You then not only reap the physical benefits but the mental ones as well.

Cycling

Whether you’re going for a casual pedal around your city streets or something more exhilarating on a mountain biking track, there’s no denying it can be a rewarding form of exercise. While cycling is a fun pastime on your own, it becomes a social occasion with friends.

What’s more, it’s good for your body. If you bike at a moderate speed of 19km per hour, you can lose up to 298 calories in just half an hour.

Attend a Group Fitness Class

Going to a gym class on your own can be quite daunting at first. You can also struggle with motivation to turn up in the first place. However, if a friend enrols with you, you rely upon each other to attend. You can end up having a lot of fun and getting that much-needed 30 minutes of moderate to intense exercise every day.

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How to Avoid Shin Splints During Exercise

Exercise, FitnessFitness Risk Management

Have you ever noticed an intense pain in the front of your lower legs, next to your shin bones, during exercise? No matter your fitness level, that pain you’re experiencing may be shin splints, or medial tibial stress syndrome, as the condition is also known.

Shin splints occur when you put too much stress on your tibia, or the muscle next to the tibia, during exercise. High energy exercise programmes and sports can be to blame. However, you can also experience shin splints after a lot of running or jumping.

As painful as they can be, they are not permanent. There are things you can do to avoid them and treat them.

Stretching

Before you begin exercising, take the time to stretch your hamstrings and calf muscles. Having tight muscles in your legs can put you at a higher risk of suffering from shin splints.

Transition Through Exercises Carefully

Even if you at the top of your game when it comes to fitness, it still pays to transition through exercises carefully. This means avoiding a sudden increase in activity when your body is not expecting it.

When you start running, jumping, and walking, do it gradually over several days. Don’t change up your workout routine drastically because it can be detrimental to your muscles and bones.

Choose Your Surfaces Carefully

Ask anyone who has suffered from shin splints, and they will tell you that hard surfaces like concrete are not doing you any favours. Hard materials can increase how much force your muscles and bones need to absorb during your fitness routine.

Whether you’ve suffered from shin splints in the past, or you want to prevent them, be more particular with your workout surfaces. Where possible, opt for grass, synthetic surfaces, sand, dirt, or even sprung wood flooring.

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