Avoiding Overuse Injuries When Working Out

Regular physical activity is the mainstay of a healthy body and a balanced mind. In fact, regular exercise helps people not only maintain a healthy weight and build strong muscles and bones, but it also supports two important body systems: the immune system and nervous system, which includes the brain. However, too much of a good thing can sometimes be a bad thing.

Although we most often see overuse injuries in athletes, anyone who exercises regularly can be susceptible to them. The frequency of exercise and the type of exercise are two factors that must be taken into consideration when starting any type of exercise regimen. When exercising, anyone can get sore muscles by moving their bodies in unfamiliar ways, regardless of how fit they are. However, there is a difference between soreness and overuse.

Overuse Injuries Defined

Movement in the human body happens when muscles contract, pulling on tendons (connective tissue), which are attached to your bones. To see this in action, look at the back of your hand as you hold it up and spread your fingers. You can see the tendons extending from your fingers down to your wrist. While still keeping your fingers spread out, move your fingers as if you’re typing on a keyboard and notice your tendons. All tendons function similarly, but not visibly like in your hands. Repetitive movements can result in overuse injuries where not only your muscles, but also your tendons, bones, and joints are affected as well.

Overuse is not merely about the frequency of exercise, but a matter of intensity and technique as well. You can build stronger muscles and bones through a process of damaging and building. Physical stress signals your body to build muscle and bone density. However, there is a point where when we damage much more than our bodies can rebuild? This how overuse injuries happen.

Overuse injuries that are most commonly seen are muscle strains, microfractures, tendonitis, and stress fractures. Tennis elbow, runner’s knee, and shin splints are especially prevalent. Athletes often get overuse injuries because they are training to perfect a certain skill set. In Traditional Kung Fu training, for example, we use certain conditioning exercises to strengthen our bones, especially those in the forearms and shins. This training results in the creation of microfractures in the bone. If and when the body heals the microfractures with calcium, the bone becomes denser.

Causes of Overuse Injuries

Training error (excessively increasing the frequency and/or intensity of an exercise)
Improper training technique (e.g., posture when deadlifting)
Poor coaching or training, which often leads to causes 1 and 2 above.
Inappropriate training equipment

Avoiding Overuse Injuries

Warming up and cooling down should be incorporated in any training routine, whether professional or personal.
Incorporating a day of rest between workouts or alternating muscle groups is a must.
Be aware of personal limits. Never do too much too soon, especially after an injury.
Stretch after a warm-up (flexibility helps prevent injury)
Proper technique is vital. Do your movements correctly, whether it’s yoga or pole-vaulting. Be especially careful when lifting weights because added weight can aggravate any injury.
Use only recommended professional trainers.
Use proper footwear for the type of exercise you are doing. For example, if you’re a runner, make sure you have a decent pair of running shoes. Anyone with flat feet must use orthotics in running shoes to avoid any overuse injury.

Types of Winder Caps for Kids

The arrival of winter season heralds worry about how will we bear the chill and how will we tackle the winds blowing at great speeds. It is true that winters are enjoyable, but this is only when we have taken the adequate precautions to protect ourselves from the chill. When we adults can be so affected by the winters, our children will require more cover from the chilly winds.

JO Kidswear Cap Booties Mittens and Knee Pads: This multi-color product from JO Kidswear is a lovely piece of clothing which can be given as a gift to your little one. Set from its finest collections and made from 100% cotton, this gift set is skin friendly which will keep your kids safe and comfortable for the whole day. The round cap in this collection is super soft and fits snugly on the baby’s head. This cap is suitable for babies aged from 0-12 months. The bundle contains 2 pair of knee caps, 2 caps and 1 pair of booties and mittens.

JO Kidswear Cap Booties Mittens and Knee Pads: This brown colored set of caps, mittens and booties is a one of a kind for kids aged from 0-12 months. Exclusively made for your little one, this product is skin friendly such that it does not scratch your child’s skin and keeps them safe and comfortable the whole day. The 2 caps in this bundle, which are available with 2 pair of knee pads and one pair each of booties and mittens is one gift that every parent would like to give their child. Made from 100% cotton fabric, this product is very suitable for your little one.

Kushies Baby Green Stripes Print Cap: This cap suitable for new-born babies, for babies from 0-3 months old, is an adorable cap with a strips print which is designed with a combination of great quality and fashion by the brand Kushies Baby. Made of soft certified organic cotton fabric, such that it is apt for the babies tender skin, this product is appropriate to keep your baby warm during the chilly winters. Available in soft organic colors which are attractive to see, this product fits properly on the baby’s head smugly without giving it any discomfort.

Kushies Baby Navy Blue Stripes Design Cap: This cap is available for babies which are newborn and those who are aged between 0-3 months and 3-6 months. The Kushies Baby brand has left no stone unturned in making this product out of super soft luxurious velour fabric which can coordinate with other baby attire. This product is ideal to keep your baby warm during the chilly winters. The product mix in this cloth is 78% cotton and 22% polyester which help the manufacturers make it long lasting. This product is available in Navy Blue Stripped form and can be easily bought both online and offline.

Importance of Prenatal Classes for the Family

Birthing is the natural happenings for every woman in the world. The women’s responsibility doubles at this stage. Her care and the responsibility rate remains the same for all the births. The birthing process is not the easy happening. They are complex process which could be taken care of the mother and the family members. With the evolution of technology, there is the solution for all the complex births. But compared to cesarean births, natural births gets high preference and every mother strives hard to attain the natural birthing experience, as the cesarean brings lots of trouble even in the future. To avoid all the complex issues regarding pregnancy and birthing, it is mandatory to opt for the prenatal classes.

The prenatal classes are not restricted to women alone. To a certain extent, men are also included which guides them to act comfortable and helping hand for the women activity. The prenatal classes educate the whole family to act comfortable with the mother. The major things thought during the prenatal classes are mentioned in the below paragraphs:

This prenatal class is concentrated more on increasing the confidence level of the mother about her birthing. The mothers are little nervous about their birthing which can bring them the physical and mental trouble. This is rectified efficiently through the prenatal classes.

The mother needs to deviate from the daily routine to adapt to the lifestyle of the baby. That mental compatibility will be provided to them through many counseling classes conducted by the professionally trained doulas.

The healthy eating habits and exercises will be thought well by the professionals in the prenatal classes. This will be beneficial for the baby as well as the mother.

Postpartum classes play an efficient role, as the mother is ought to be provided with double the responsibility. This cannot be handled without the prior preparation and education. Classes regarding the postpartum hours are thought very well with the artificial tools and tutorial videos.

Mother are more concerned about the pain she experiences during the birthing, such thing will be thought theoretically and many tricky methods are even thought to the mother which help her to control the pain. Some pain-relieving technique includes massage, breathing exercise and meditation.

Taking care of the newborn is the challenging task. The newborn should be handled very carefully, as they are still in the developing stage. Handling implies taking, smoothing, calming, bathing, swaddling, diapering, etc… all these lessons and their importance are thought in the prenatal classes.

Breastfeeding is important for the healthy well-being of the baby. Few mothers hesitate to do that. Doula classes show them the importance of the breastfeeding by sharing their practical experience of their prior projects. Few are unable to breastfeed due to the health issue, so they opt for bottle feeding, in that case too proper baby handling and the feeding time predicting technique will be thought for the mother.

The above are the major things thought during the prenatal classes and the mothers are very active in such a thing which comfort both the mother and the baby in the near future.

Be Your Own Health Care Professional

I grew up in an age when rural Saskatchewan doctors made house calls. They also did hospital rounds and ran a clinic. They usually knew their patients well because they delivered many of them. Lab work and x-rays were done in one location – at the local hospital. Specialists were almost unheard of and that meant that the local doctor needed to deal with pretty well everything.

Things have changed so much! Now clinics have huge waiting lists of people who do not have a family physician. Those who are ill and do not have a family physician often end up seeing a walk-in doctor who merely deals with the presenting surface issue without all the medical history. Some end up waiting for hours at a time in a triage system at the local Emergency ward.

Because of specialization, the doctor who, in the past, would have been the “expert” now plays a role similar to the quarterback on a football team. S/he does an intake meeting and then sends out appropriate referrals to other professionals who diagnose and treat.

Well, no matter who you see or what your situation is, you are the one who actually understands your body and mind the best. Because of this, it is important that you do some things to ensure that you obtain and maintain a healthy condition:

1. Keep good records – Start a book or electronic site where you record information. Before you go to see a physician or health professional, write down all the concerning symptoms as well as your questions. Make sure that your book has a list of the medications that you are taking. Your pharmacist will provide a copy for you. During or immediately after your appointment you can write down new information that your physician has provided you. Keeping track of all your appointments and health concerns in this book will help you to keep accurate information without having to try to remember things. A secure clip on the front of your book will allow you to safety hold new prescription requisitions or other handouts received during appointments.

2. Watch for change – Are you losing or gaining weight? Do you sleep less or more than usual? Has your mood been different? When did you first start experiencing new pain or notice unfamiliar bumps and bruises? On a scale of one to ten, (with one being the worst and ten being the best situation), how do you rate the seriousness of your problem? Make written notes about these things in your boo.

3. Do your research – Not everything on the internet is accurate and experience that your friends might tell you about may not apply to you. At the same time, however, there are ways that you can learn about your diagnosis or if there are treatment options available for you to try. The library, computer and acquaintances are all good sources for learning about health, illness and treatment.

4. Be wise – Ensuring that you eat a nutritious diet and get enough rest are the foundation of good health care practice. Limit your alcohol and caffeine consumption as well as your stress. Exercise, find positive ways to contribute to society and laugh!

5. Be a good advocate for you – If your physician promised to do something and you aren’t sure if it was done, call his/her office to find out. Remember, physicians are extremely busy. It is up to you to follow up if you haven’t heard by the date given. I see many clients who wait for information thinking that “someone” will call them and “someone” never calls. Be pro-active. Also, be willing to ask if there is a cancellation list that you can be on if your next appointment is far down the road. If you have trouble understanding or remembering details, ask a friend or family member to attend your appointment with you and make notes. You are in the “business” of health care.

Your physician has only a few short minutes to meet with you. During that time s/he needs to gather information, determine a diagnosis and then recommend treatment. On the other hand, you have twenty-four hours a day on every single day of the year to take care of yourself, record information and make good health care choices.

In today’s busy world it is more of a responsibility than ever for you to take responsibility to be well and stay well!

5 Tips For Picking The Best Urgent Care Center In Maui

1. Finding The Right Match

Finding the right place for your medical needs is much like finding the right primary care doctor. Feeling comfortable with your physician is a critical step in choosing the right Maui Urgent Care Center. Before you walk in the door, call and ask if you can speak to an available physician. Ask him or her questions about how they handle medical conditions such as, do they take a more traditional approach, or do they recommend alternative treatment options? Once you feel comfortable with their style of care, you’ll feel more confident that you’re choosing the right medical provider. In addition to the style of care, you should also ask how long your physician has lived in Hawaii. The islands are home to very unique organisms that visitors can find themselves allergic to, including flowers like protea, foods such as poi, and marine life like Potters Angel fish and sea fan coral. These rare flora and fauna only exist here or in just a few remote areas in the world, so visitors are unlikely to have had any previous contact with them. That’s why a local physician who understands what to look for and the right questions to ask is crucial to making the right diagnosis so you can get better faster, and back to enjoying your vacation.

2. Accessibility

Maui, and in particular the east side of the island, has many remote areas that are popular visitor destinations but far from the commercial hubs where most urgent care centers are located. For instance, if you were staying at the Travaasa Hotel in Hana, Maui, and needed to visit your nearest urgent care clinic, you’d have drive 4-5 hours to get there, which would result in you missing an entire day of your vacation in paradise. In many cases finding a Maui-based urgent care center that offers telemedicine visits is the best option for accessing medical care. Having the ability to see your Hawai’i-licensed physician from your computer, tablet, or mobile device can save you time and help you quickly decide whether you need to make a trip into the nearest urgent care center or hospital. In most instances, your doctor can fax or call in a prescription to the nearest pharmacy saving you hours of travel time.

3. Affordability

When searching for the right urgent care center in Maui it’s important to ask about payment and coverage options. Many urgent care centers offer only local insurance including HMA, UHA, HMMA or Kaiser Your Choice coverage that can result in a higher out-of-pocket cost for visitors. Calling and asking about coverage before you show up can save you time and money. No insurance? Don’t worry, most walk-in clinics offer a rate for people without insurance — but you’ll want to know up front what those costs are so you can make the most informed healthcare decision.

4. Ask The Experts

Your hotel or timeshare concierge provides a great place to start your urgent care search. They deal with hundreds of visitors and are very familiar the activities that can result in injuries for the under or unprepared, like ocean dives, surf schools, and day hikes in more rugged areas. Consequently, they have relationships with the closest urgent care centers. As soon as you determine that you need care, make your concierge the first stop on your journey to feeling better.

5. Dig Deeper

Once you have a few walk-in care locations in mind, go online and read about experiences other visitors have had. Check sites like Yelp, Google Places, Facebook and the urgent care centers’ websites for customer testimonials and star ratings. Picking a location that has good reviews and clinic pictures will help reduce your anxiety, make a more informed healthcare decision, and result in a better overall medical care experience.