Get The Shape

Get The Shape You Want With These Great Pointers

When exercising frequently, it is important to give the body breaks to rebuild the damaged muscles. If not, the body will not have time to grow. If one wants to take breaks while still being able to exercise, it can be done by alternating the muscle groups that one exercises. This will allow for the best of both worlds.

When designing your fitness program, focus on strength and endurance, not just muscle mass. Increasing muscle mass doesn’t make you healthier and it doesn’t make you more attractive. Better fitness comes from a well-rounded exercise program that will increase your functional strength, raise your heart rate on a regular basis, and increase your lung capacity.

To make working out multiple days per week easier, have multiple pairs of work out clothes. Early exercisers often have one outfit that looks and feels great when clean, but is not so exciting to put on the second time. Having seven outfits means new work-out clothes every day but only laundry once a week.

Fitness should be a part of your everyday lifestyle. It is a proven fact, that people who incorporate fitness into their lives live considerably longer, live a healthier life, evade sickness and keep a more youthful appearance. The article below, will provide you with some great tips to use in your next workout.

You usually do not get large leg muscles from doing cardio. Cardio can help give definition, and having a low body fat will help to see the definition. Some people’s legs are more muscular due to genetics. If you are looking to reduce muscle definition in your legs, try alternating or changing your cardio exercises.

The article’s beginning, mentioned that people who integrate fitness into their lives tend to considerably live healthier than those who don’t. The best way to find out what workout works best for you, is by reading further information on the subject. The tips from the article above is a great starting point.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

When warming up prior to a fitness session, be sure to concentrate on the muscle regions that you will be exercising. A simple mistake people often make is that they warm up by solely stretching muscles that will not be used exercising. This puts you at a high level of risk during your workouts, as the muscles that really needed stretching have been ignored.

When doing any sort of workout you want to be able to stretch in between. These stretches should stretch the entire muscle and should last for about thirty seconds. This allows for a healing time between the work outs, and you won’t damage your muscles over your workout time.

In order to achieve your fitness goals you should add resistance exercises to your workout regime. Types of resistance training include free weights, the exercise ball, exercise bands and workout machines. These types of exercises benefit your bones, boost your metabolism and increase fat loss. No fitness program is complete without resistance exercises.

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Lisa@injuryanprvention.com

Exercises Rotator Cuff Injury

Rotator Cuff Exercises – Prevent Injuries Before They Happen

The video below is for reference only. Please Consult with your physician before performing these or any exercise.

Rotator Cuff Injuries

Take Golfers for example. Many people believe that Golf is a game for people who are too lazy to do any other, more intensive sports. That may be so, but will you be surprised to learn that thousands of golfers each year suffer form rotator cuff injuries, and seek medical help accordingly?

So, how could you make the best of your workout and still have the best chance of avoiding rotator-cuff problems.

The reasons for not doing any warn up are usually laziness or ignorance but the out can very well be severe.

These folks could have treated themselves better, and would have saved themselves a world of pain and medical bills. The same story applies for people who do other sorts of sports, work out in the gym, swim in the pool at.

Please don’t get me wrong. I’m all for sports – it still has more advantages than disadvantages. And I do work out in the gym 3 times a week. The thing is – you need to acquire a few useful habits that will help you avoid these kind of problems.

Many people who engage in various sports activities do not do any rotator cuff exercises or any other warm up exercises. Of course, the warm up has to be done before you start your main workout or any kind of sports games (golf, football, tennis etc.).

Let’s look at some tips:

1. You need to warm up. Even 2 minutes of warm up before hitting the golf course to the swimming pool will go a long way to help you stay on the safe side. There is a great verity of rotator cuff exercises aimed at loosening the area and making it less vulnerable to stress and pain.

2. Stay fit and strengthen your muscles and tendons. The rotator cuff is a group of four muscles and their tendons that are responsible for the connection of the upper arm and the shoulder blade. Indeed, a very important group. Take good care of them by regularly doing exercises to strengthen the area. This will help you cope with all the strain and effort that area observes while doing an activity like swimming or golfing. Thus, reduce the chances of injury.

3. Consult your doctor. Especially if you had problems before, Consult your doctor regularly. This just might save you from and potential problems.

4. Listen to your body. If your rotator cuff is in pain, don’t push it. Take a rest and see a doctor. Most problems are easy to fix if you attend them at the beginning and don’t wait till it gets worse.

The best way to deal with a problem is to avoid creating it. Regular rotator cuff exercises will help you build strength and endurance to the area, and will lessen the risk of getting hurt along the way.

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Lisa

Leg Muscle Pain

Leg Pain Relief, Simple Techniques.

Pain is the body’s reaction to an injury or threat such as burning heat or a wound. The cause may be a physical injury, a disease, or it could simply be an emotional upset. Considered as a common complaint, leg pain is also a common symptom for a lot of different causes such as muscle spasms or cramps, injuries, dehydration, or the depletion of minerals like potassium, sodium, calcium, or magnesium. It can also be classified as inflammatory, orthopedic, neurological, and vascular.

Pain At The Back Of Our Leg While Asleep.

Sometimes, we feel this terribly intense pain at the back of our leg while asleep. This is called a Charley horse or muscle spasm which is characterized by a tightening of leg muscles that seems like forming into a hard knot, making your leg difficult and painful to move. When a muscle is in spasm, it contracts involuntarily and does not relax.

Avoid Dehydration

When working out, always take a lot of liquids to avoid dehydration. Low levels of minerals and electrolytes in the body can also predispose a person to muscle spasms. Some spasms occur because the nerve that connects to a muscle is irritated. While tired, over-used or injured muscle is prone to spasms. Activities like swimming, running, and jumping can also trigger the condition.

Muscle Spasms

When muscle spasms strike, stop your activity or whatever you are doing at once. Stretch and massage the affected muscle area. Both heat and ice are natural leg pain relief which can help relax the muscle and soothe the pain. Pain medications such as non-steroidal anti-inflammatory drugs can reduce discomfort when muscles continue to be sore. In severe cases, consult your healthcare provider for anti-spasm medications.

Some helpful tips to prevent muscle spasms:

· Stretching and massage improves flexibility;
· Workouts and exercise programs should be within your capabilities;
· Take lots of fluids during exercise; and
· Eat fruits rich in potassium like bananas and oranges.

Restless Legs Syndrome

Another type of leg pain is Restless Legs Syndrome (RLS) which is a neurological disorder that brings about a compulsory desire to move the limbs accompanied by a burning or tingling sensation as if there are insects crawling in the lower legs. Such sensations may vary depending on its severity, from uncomfortable to irritating to painful. Unfortunately, trying to relax would only activate the symptoms resulting in difficulty getting and maintaining sleep. This condition causes exhaustion and daytime fatigue when ignored.
Since research considers this condition as “idiopathic” which means that the cause is unknown, leg pain relief depends on identifying the associated or underlying medical conditions. Osteoarthritis, rheumatoid arthritis, and fibromyalgia are sometimes associated with restless legs syndrome. Those who experience sleep disturbance will have to manage and modify their lifestyle such as minimizing if not totally avoiding alcohol or caffeine intake. Medications such as arthritis pain relief or skeletal muscle relaxant drugs may be administered to those with associated medical conditions like arthritis.

Tiredness Or Burning Pain

Tiredness or burning pain in the legs is caused by poor circulation and blockage of blood in the leg arteries. This pain is brought on by exercise, so getting enough rest is the best leg pain relief. Sometimes, limping occurs due to leg cramps. This is called claudication.

Narrowed or blocked arteries can occur anywhere in the body. Oftentimes, after a period of walking, the blockage occurs in the legs, most commonly in the calf or the foot. This is called intermittent claudication and is relieved by enough leg rest. T

Importance of Healthy Diet

A healthy diet is as important as a daily program of walking for short periods and stopping when there’s pain or cramps. Avoid wearing tight shoes to improve your condition. However, make sure to let your doctor check any non-healing wounds on the lower legs and feet. When leg pain does not go away, remains hot, red and swollen, seek medical help immediately.

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Lisa

lisa@injuryanprevention.com

Shoulder Blade Pain

Upper Back and Shoulder Blade Pain: Identification And Some Useful Solutions

Muscular irritation and joint malfunction have been found to be the most common causes of upper back, including shoulder blade pain. An injury or a poor posture can also result in back pain. In recent years, it has been found that people sitting in one posture for example working in front of the computer are more prone to suffer from this type of back pain.

An appropriate posture and regular strengthening exercises are a must for avoiding the pain in the upper back. A poor posture can lead to weak muscles and a strain in our joints and ligaments and thus cause upper back pain. Osteoporosis, a disease which makes ones bones fragile and weak, a rupture in the spinal disk or any other form of injury can also result in back pain. People suffering from heart disease can also experience pain in the upper back. Such people need to consult a specialist so as to avoid any complexities.

It is important to get proper medical treatment if the cause of your upper back pain is Osteoporosis, a ruptured disk or any other injury. However, if the pain is caused by a poor posture or a strain, we can take some self remedial action such as massaging the area of pain. Pain in the Trapezius or the triangle shaped muscles of the upper back and the shoulder blades can be rectified through self massage or massage by somebody else. Also try to concentrate on improving your posture and sit straight instead of slouching.

Upper Back Pain is as painful or troublesome as the pain in the lower back or the neck. An injury or a strain is the most common reason for the pain in the upper portion of our backs. Although back pain in upper portion is not a common phenomenon, it can cause significant discomfort and needs to be treated carefully. The identification of the exact cause is necessary to treat the pain in the upper back.

Lack of activity or poor strength of our muscles is a very common cause of upper back pain and can be treated through chiropractic cure, acupuncture, massage, physical therapy and various types of stretching exercises. Again an injury or strain in the joints between the ribs and the upper back can result in severe pain. Such a situation can be rectified by exercises aimed at strengthening the muscles and loosening the back. A ruptured disk or a degenerative disk disease can also result in back pain in upper part.

A poor posture eliminates the natural, weight-supporting S curve in our backs and weakens them. In contrast a right posture- chest out, stomach in, and buttocks tucked under- helps one to restore the S curve in our back. Proper exercises can enable one to rectify his/her posture. Proper massage by a physical therapist, use of acupuncture techniques and physical therapy also go a long way in relieving upper back and Shoulder blade pain.

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Neck Shoulder Pain Causes

Physiotherapy To Treat Neck And Shoulder Pain

Another way to use physiotherapy to treat neck and shoulder pain is by massage. Often the therapist will massage the affected area, eliminating the stiffness and improving blood flow to the area. This often eliminates the headache as well, that is caused by the stiff neck. Very often, a person who seeks a therapist to use physiotherapy to treat neck and shoulder pain will experience immediate results. Remember to consult your physician prior to seen a therapist.

Whiplash

If you have ever been in a car accident where another vehicle hit the back of your car, you may have experienced what is commonly known as ‘whiplash.” You sprang forward suddenly, then backward and overstretched your neck to the point where you tore the supporting ligaments.

In severe whiplash, you may have even damaged the muscles and discs in the neck and hurt the nerves. Contrary to popular belief, someone doesn’t realize they have “whiplash” until about 24 hours after the accident. They wake up with a stiff neck, headache and pain. Often, physiotherapy to treat neck and shoulder pain can provide instant relief for those suffering from whiplash, although several treatments may be needed for a patient to continue to find pain relief. These treatments, however, are preferable to drugs which have a habit of causing physical dependency.

Physiotherapy For Neck and Shoulder Pain

Fortunately, physiotherapy to treat neck and shoulder pain caused by whiplash as well as other muscle strains has proven a very effective remedy in alleviating the symptoms of pain. While pain medications mask the pain and can be very habit forming, the manipulations used by the physiotherapist can provide relief within minutes, instead of hours or days.

When using physiotherapy to treat neck and shoulder pain, the therapist will often perform some gentle exercises to mobilize the area. The patient may resist this as they tend to cause a bit of discomfort, but to keep the area mobile is better than allowing it to get “stiff” which will result in a longer recovery time. By gently turning the head and manipulating the area, the physiotherapist can loosen the muscles that have been tensed in the trauma and provide some pain relief.

Neck and Shoulder Pain Causes

Neck and shoulder pain can have many causes, although whiplash is the most common. Other causes of neck and shoulder pain are poor posture, particularly for those who work in offices or sit in front of computers all day. This can weaken the ligaments and muscles in the shoulders and neck and cause discomfort. A physiotherapist can treat neck and shoulder pain through massage, manipulations and, by discovering what is causing your neck and shoulder pain, can assist you in your attempt to correct the problem.

Many people who suffer whiplash go to the doctor where they are given an x-ray, an immobilization collar and some pain medication. Often, they are advised to put icepacks on the injured area for several days to alleviate the swelling. Pain from this injury can take weeks to heal.

Physiotherapy to treat neck and shoulder pain is very common and is one of the primary reasons why patients seek physical therapy. Physiotherapy to treat neck and shoulder pain should only be practiced by a licensed physiotherapist indicated by your Doctor.

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Lisa

lisa@injuryanprevention.com

Elbow Joint Pain and Tennis Elbow

Tennis Elbow Affects Millions But It Can Be Beaten

Tennis is a physical sport. Running, jumping, swinging, and sometimes diving on the hard court; like any sport, there are many ways that tennis players can incur an injury.

There are noninvasive medical options that can address the pain of this condition as well. Anti-inflammatory drugs are used to combat both pain and inflammation. If a regimen of anti-inflammatory drugs is not successful, cortisone injections are an option that has proven successful for some patients.

While tennis elbow, known medically as lateral epicondylitis, is not limited to tennis players, it is estimated that one-third of all tennis players will experience the condition at some point in their lives. Anyone who engages in lifting at the elbow, or repetitive movements of the elbow and wrist, is likely to be susceptible to this condition, so naturally, tennis players are at high risk.

Elbow Pain

So how do you know you have tennis elbow and not some other painful condition? Individuals with this ailment typically feel pain on the outside of their elbow, especially when grabbing an object and cocking back the wrist. The pain is generally more severe when lifting something – although pain while resting should be expected – and it is often described as a pain that radiates down the forearm. The pain from tennis elbow generally starts gradually, although it has been known to have a sudden onset as well.

Sadly, if the aforementioned treatment options are not successful then surgery may be the only road to relief. The good news is that surgery has a very high rate of success, and it is only required in a small percentage of patients.

However, injections are not always successful and if relief does not come quickly then you are likely not going to be served by continued injections. However, medication is not the only avenue that one can explore when trying to alleviate pain and discomfort in the elbow region. Use of an elbow brace can reduce the strain placed on the elbow during the tennis stroke.

The cause of pain from this condition is not a medical certainty, although it is believed that it is caused by small tears of the tendons attaching the forearm muscles to the bone at the elbow joint. It is the muscles of the forearm that are used to cock the wrist back – extensor carpi radialis brevis – that are the suspected culprits in this condition.

If you believe that you are suffering from tennis elbow you should consult with your physician immediately. Treatment for this condition is typically noninvasive, and over 90% of patients are successfully treated without surgery. Tennis players can often address the problem through some subtle changes in their equipment and technique.

A good first step is to make sure that you are using a racket with a properly sized grip. Another option is to reduce the tension on your racket strings. That reduction in string tension will soften the impact of the ball, and reduce twisting of the forearm during off-center hits. Lastly, changing your actual tennis stroke can help reduce the negative impacts on your elbow as well. Players who learn to swing without leading the racket with their elbow in a flexed position can often alleviate much of the condition and reduce the likelihood of reoccurrence.

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Lisa

lisa@injuryanprevention.com

Abdominal Exercises

Great Exercises To Build Your Abdominal Muscles

Working up to a Side Bridge

To be ready for the “side bridge” ab exercise you may need to work your biceps and your shoulders. For these exercises simply fill two or more 1-gallon jugs with water and begin to curl them for 15 repetitions, this equals one set. Repeat and ad weight (more water or jugs.) For your shoulder use the same jugs and lift, with a slightly bent elbow, to the side. To perform the bridge:
* Lay on your side with straight legs one on top of the other. Place your hand just under your body at the shoulder. Press down on your hand and raise your body up until the arm is almost locked (donâEUR ™ t let it lock.).
* Raise your opposite arm to perpendicular to your body and hold the position for a count of 10. Lower and repeat.

Medicine Ball Plank.

This ab exercise resembles a “push-up” except that you are putting your hands on a medicine ball. You are also not lowering and raising yourself but holding one position for 15 counts. After you begin to feel stronger performing this exercise, work toward a 30 count for one set. Do three sets to start and make sure that your knees are slightly bent and not locked.

Which muscle groups to work

Building your abs is an exercise in personal discipline. Building each of the main ab muscles takes a concentrated effort. From a lay person’s point of view, there are three main abdominal muscle groups: the upper, the lower and the oblique’s. The upper ab muscles are often referred to as a “beer belly”, the lower abs as a “pooch” and the oblique’s as “love handles”. As the exercises that help strengthen these muscle groups are discussed, it should be pointed out that none of the exercises reduces fat levels. That is left to a proper diet and other exercises. For a total fitness plan, you may want to speak with your doctor.

The true Abdominal  Exercise.

The ab exercise that is truly the basis of getting toned ab muscles is the basic “sit-up”. People may call it a “crunch” or something else but the exercise that will get you the abs you want is a basic sit-up. It is how you do the sit-up that counts. Most people do them incorrectly. Perform a “crunch” by:
* Laying on the floor and bending your knees to a 90-degree angle with the floor. Heels on the floor with feet at a 45-degree angle to the floor. Interlace your fingers behind your head.
* Relax your arms and neck.
* Smoothly raise your upper body to a 30-degree angle while bringing your knees to your chest. Return to the starting position slowly and smoothly, repeat.
* Keep your legs and arms relaxed and move in a smooth motion for best results.

, if there is one standard that most of the world uses to determine whether a person’s body is in good shape it is a well-defined set of abdominal muscles. The abdominal muscles are a visual symbol of a person that takes care of their muscles and, by association, their body as a whole. Although the later is not necessarily true, a good set of abs is a desired physical attribute for most to aspire to.

Start with a pain-free stretch

Personal discipline is one thing but stopping before you begin, because of a pulled muscle, is another. Begin your ab routine with a nice even stretching of your core body. Relax and roll any muscle you have between your upper neck and your waist. This might best be described as keeping your feet planted shoulder-width apart, bending your knees slightly and making a 360-degree circle with your upper body (waist up.) As you do this you will feel muscle groups pulling as you stretch them. DO THIS SLOWLY

Standing or seated twists.

This exercise is straightforward. Stand with feet at shoulder width apart. Place your hands on your hips and twist smoothly from side to side. As you become more stretched and comfortable with the movement begin holding a weighted object like a medicine ball or water-filled jugs with two hands at your center. Once you feel comfortable with this movement, try the same movement while sitting on the floor with your feet off the ground and knees slightly bent. When this feels easier try bouncing the ball on each side while your feet remain off the ground.

Proper position and isolation

In performing each of the following exercises, proper positioning is important for getting the maximum effect out of each movement. The one position you will need for each exercise is bent knees. This angle, in reference to the floor, will generally be 90 degrees unless otherwise stated. What this does is isolate the abs and prevent your legs from helping the abs in the exercise The next important tip is to not overextend your range of motion. The common perception for most of these exercises is to cover the full range of motion from the starting point of the exercise to the end. You will only need to cover about 30 percent of that range for the best isolation of the abs. Strangely enough, you will find this lesser motion more difficult.

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Lisa

lisa@injuryanprevention.com

Joint Pain Relief

Pain from Arthritis and Other Causes Affects Millions of Lives

According to the Centers for Disease Control National Center for Health Statistics, “One in four U.S. adults say they suffered a day-long bout of pain in the past month, and 1 in 10 say the pain lasted a year or more.” As adults get older, the numbers increase. According to the NCHS report, “One-fifth of adults 65 years and older said they had experienced pain in the past month that persisted for more than 24 hours,” and “Almost three-fifths of adults 65 and older with pain said it had lasted for 1-year or more.”

These alarming statistics point to an enormous amount of suffering and loss of productivity and quality of life among Americans. After all, when a person is in a lot of pain, they can’t work, enjoy their families, or engage in recreational activities. Acute pain – such as that experienced as a result of an injury – can lead to reliance on prescription drugs, while chronic pain – like that with health conditions like rheumatoid arthritis or other joint pain – can lead to depression.

Treatments for Pain

When it comes to arthritis treatment and other types of pain relief, however most people first turn to medications. One major class of drugs is known as nonsteroidal anti-inflammatory drugs, or NSAIDs, like aspirin or ibuprofen. Unfortunately, many of those suffering from joint pain or muscular pain develop stomach problems from these medications or find that they interact with other medications and are an inappropriate treatment. For those with rheumatoid arthritis, narcotics or corticosteroids are often used in the treatment of joint pain, although sometimes with serious side effects.

According to the National Pain Foundation, treatments for pain fall into five categories: injection and surgery, psychological approaches, physical therapy, alternative or complementary, and medications. Arthritis pain can be relieved by injections of steroids or medications that lubricate the joints, as well as by joint replacement surgery. Psychological approaches often include relaxation techniques and counseling. Physical therapy can consist of massage, exercise, and apply heat to provide arthritis pain relief. Complementary therapies can include everything from acupuncture and hypnosis to biofeedback and dietary supplements.

Topical Creams

A topical cream can help people with a wide variety of medical conditions, including arthritis, fibromyalgia, tennis elbow, carpal tunnel syndrome, and bursitis. It can also help prevent workout-related injuries and cramping.

One of the most effective pain treatments – especially for arthritis pain relief – is a topical cream that penetrates through the sub-epidermal level of the skin. By blocking out pain transmitters and starting localized healing, a topical cream can convey all of the benefits of NSAIDs without the side effects. Available without a prescription, certain creams have been thoroughly studied by medical researchers and have been reported to be effective in peer-reviewed scientific journals.

Chronic pain has a deleterious effect on the health and well-being of millions of Americans. Finding a means of lessening or alleviating that pain is a relief, in every sense of the word.

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Lisa

lisa@injuryanprevention.com

The Negative Effects Of Alcohol

The Facts And The Negative Effects of Alcohol Addiction

According to numerous online sources, the most common substance of abuse resulting in dependence in patients presenting for treatment is alcohol.

Alcohol Addiction

Overcoming an addiction to anything can be difficult, but there is help and hope available to people who want to stop drinking and get their lives back on track. The mind is more powerful than any drug, and to discover this is to truly be on the road to recovery. Addicts have to make a conscious choice to get and stay sober, one day at a time, and learn how to control the cravings.

It is not something that can be done alone, which is why there are treatment facilities all over the country, most of which are privately owned substance abuse recovery centers.

Alcoholics Anonymous

The philosophy of AA or Alcoholics Anonymous has proven to be helpful to many alcoholics in their fight against alcohol addiction, and the program is often used as an adjunct treatment with other therapies, such as in an inpatient setting. AA also encourages communication with a sponsor to help guide the addict through the recovery process, and provide support while working through the program.

You Are Not Alone

You are not alone if you are suffering from an alcohol addiction. Alcoholism is a word that sometimes has negative social connotations, and just because a person drinks alcohol does not mean that they are an alcoholic.

The amount of alcohol consumed varies greatly from person to person that develops alcoholism, and is also affected by genetic predisposition, and emotional and social health. Alcohol by definition is a disease that results from a persistent use of alcohol despite negative personal, emotional, financial, and professional consequences.

Heavy alcohol use accompanied by dependence and symptoms of withdrawal, and the inability to recognize that every bad thing has been related to an alcohol addiction. The sometimes uncontrollable urge to drink leads to constant preoccupation with the drug.

Learn more about effects of alcohol as well as alcohol facts and the truth about alcohol addiction. Some online literature discusses at length what drives alcohol addiction, detailing the effects of alcohol and describes some of the research being done to correct drinking problems.

The Negative Effects of Alcohol Addiction

Alcohol continues to be the most greatly abused substance despite the wide-spread negative consequences. Even after public outbursts, divorce, loss of employment, revocation of driving privileges, and loss of life and limb, alcoholics continue to drink because it is so highly addicted in people who are predisposed to this disease. Encourage them to get help if you or someone you know is giving part of their life to alcohol. It may take a series of bad events to get the point across, and for many alcoholics, this is what it takes to see their illness in a different light.

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Lisa

lisa@injuryanprevention.com

First Aid Kit Checklist

Sports First Aid Kit and First Aid Kit Checklist


Do you have an active family? Are your kids involved in soccer or little league? What are sports high on your priority list– running, golf, tennis?

American Sports Data, Inc. estimates:

50.6 million people over the age of 6 exercise frequently, participating in single activities (running, cycling, treadmill).
39.9 million participate in recreational sports (basketball, tennis, softball).
15.3 million people are active outdoors (hiking, mountain biking, skiing).
3.2 million players are registered with the U.S. Youth Soccer Association.

If you pound the pavement, swing the club, or bat the ball, there is always the chance for injury.

Is your family prepared with a sports first aid kit that meets your needs?

Many commercially packaged first aid kits contain basic supplies. Sure, they might offer limited help for simple emergencies. But is your first aid kit prepared to handle your child’s rugby injuries or treat a sprained ankle on the soccer field?

How about your knee pain after a marathon?

The answer is to create your own customized kit that fits your family’s sports first aid needs. Chances are you already have many of the necessary supplies on hand.

Here is how you get started.

1. Evaluate your needs by the type of sports your family participates in. Is there the likelihood of bumps, cuts, and bruising that might occur in contact team sports? Or are overuse injuries more prevalent such as runner’s knee, golfer’s tendonitis, or tennis elbow?

2. Decide what supplies best fit the type of injuries you have described, such as bandages and ointment for cuts; ice pack for pain and swelling; sunscreen for sunburn.

3. Find a roomy, insulated tote to carry your supplies. Why an insulated carrier rather than one of those little, plastic boxes that most first aid kits come in? Because you need to carry at least one, preferably two frozen, reusable ice packs in your sports first aid kit. Most kits only contain an instant, one-time-use, chemical ice pack. This is usually not sufficient to numb pain or reduce swelling. The best and most effective treatment for many injuries is to immediately apply a frozen ice pack for several 15 to 20-minute sessions. This will help lessen pain, reduce swelling and treat bruising. And an insulated tote will keep your ice packs cold for several hours.

Here is a list of suggested supplies to include in your family’s sports first aid kit:

Suggested First Aid Kit Checklist
Information: First aid guide or manual.
General: Matches, Scissors, Travel Toilet Paper, Anti-diarrheal, Antiseptic wipes, Tweezers, Needle (for splinters), Thermometer, Safety pins, Flashlight, Disposable gloves, Mouthpiece (in case of using CPR), Blanket, Plastic Zip-lock bags (to keep supplies dry), Tissues.
Emergencies: Cell phone, Whistle, Personal alarm, Pepper spray, Emergency phone numbers, Maps (with directions to nearest first aid).
Pain and Swelling: Cold pack, Ibuprofen.
For cuts, scrapes, blisters: Bandages of different sizes, Antibiotic cream or hydrocortisone cream, dressing kit, Sterile gauze, Adhesive tape, Antiseptic solution, Non-stick gauze pads.
Sun protection/heat exhaustion: Misting water bottle, Cold pack, Sunscreen, Lip balm, Aloe Vera lotion.
Fractures, strains, sprains, pulled muscles: Neoprene joint braces, Compression bandage/ice wrap, Cold pack, Two triangles shaped pieces of cloth for a sling or tourniquet.
Dehydration: Filled water bottle, Sports drink.
Allergic Reactions: Calamine lotion, Epinephrine (for bee stings), Antihistamine, Recommended medications.
Insect Bites: Epinephrine (for bee stings), Insect repellent, Cold pack (reduces swelling of bug bites).
Assemble your supplies and customize your family sports first aid kit for each event or outing.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

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Lisa

lisa@injuryanprevention.com