7 Typical Running Injuries Caused By Running

Posted on by victoria

fast runnerIn an ideal world, every step you take should be pain-free – no aches, no soreness from the previous day’s workout, and no twinges.

The reality is, many runners and athletes often have to deal with this type of problem. Sometimes, a tight hamstring, a sore leg or an ankle sprain can hinder you in carrying out your daily activities. Although these nagging issues are not as serious as you might think, they can be incredibly annoying.

According to health experts, there are seven (7) hotspots that get frequently injured. Learning more about these injuries will help you treat them and possibly avoid them.

You can take some turmeric for pain to help relieve some of the discomfort, but it is good to be aware of the possible injuries.

Keep on reading to learn more.

1. Muscle Strain

Muscle strain is often caused by overstretched muscles while running. Many people suspect muscle strain is about to happen when they start feeling a popping sensation in their leg. Treatment for muscle strain is pretty straightforward – just remember the acronym R.I.C.E. This acronym stands for rest, ice, compression and elevation. The most common muscles affected by strain are calf, groin, hamstrings, and quadriceps.

2. Ankle Sprain

Ankle sprains typically occur when the ligaments surrounding the ankles are either overstretched or are torn. This often occurs when the athlete or the runner twists his or her foot or rolls the ankle inward. Just as muscle strains, R.I.C.E. can treat ankle sprains. In some cases, ankle brace for running is needed.

3. Stress Fracture

Excessive running can sometimes lead to stress fracture. This is the small crack in the bone that causes discomfort and pain, often caused by working too hard before your body gets used to a new activity. The pain often radiates from the shin to the foot. The problem usually gets better with rest.

4. Runner’s Knee

A runner’s knee is a very common injury caused by overuse and it has several different causes. One of the most common sources is when the kneecap gets misaligned. Over time, the cartilage on the knees will wear down, and the older you get, the more susceptible you become to runner’s knees.

5. Shin Splints

Shin splints or also known as medial tibial stress syndrome is the pain felt by runners when the surrounding muscles in the shin bone called tibia have a tear. This injury is common among new runners are often a sign of wearing the wrong footwear. R.I.C.E. and some painkillers can ease the pain. Applying some Kinesio tape can also help hasten the recovery.

6. Achille Tendon Inflammation

Inflamed Achilles tendon is also called Achilles tendinopathy, or tendinitis. The inflammation often surrounds the tendon that attaches the calf to the back of the heel. This is also caused by repetitive stress and overactivity. Tight calf muscles can also add to the problem.

7. Iliotibial Band

When you run, your knee extends and flexes. Too much of it causes the iliotibial band to rub on the side of the femur. When this happens, irritation occurs. People who suffer from this are those who have weak gluteal muscles and hip abductor. Leg exercises and stretches before running can prevent the injury.

Before you run, make sure to hydrate yourself. Do warm-up exercises and stretch for at least five minutes before running. Start with a slow pace and slowly increase the intensity. Wear the proper running attire and footwear as well.

A majority of running injuries can be relieved by R.I.C.E. However, if the pain persists, it is best to see your doctor. Running injuries can range from mild to extreme, so never take your doctor’s advice for granted. Take the necessary actions needed to hasten the healing of the injury so that you can come back to your favorirt running activity as soon as possible.

Pros and Cons of Getting Botox On Your Face

Posted on by victoria

such a beautiful faceBotox treatment has gained a reputation in the beauty industry for successfully reducing wrinkles, dark spots and other signs of aging. On top of these benefits, it is also used to treat other conditions such as excessive sweating, constant muscle spasms, and even overactive bladders.

What makes botox injections so effective is due to its potent toxin called “botulinum toxin A.” It is injected into the muscles to help them become more spasm less and become more relaxed.

This mainly controls muscle movements, and over time, reduce sagging and wrinkling of the skin.

Certainly, there are many benefits to getting facial injections. Here are some of them.

Effective Anti-Aging

Aging is a prominent concern, not just for women, but for men as well. Aging goes hand in hand with wrinkling, sagging and forming of fine lines and make you look older than your actual age. Getting botox injections can stop this process, reduce aging signs and make you look young and rejuvenated.

Lifts the Brows

Aside from wrinkling, sagging and appearance of dark spots, aging sag your eyebrows causing the loose skin to hang halfway at your eyes. This drop does not just affect your self-esteem, but it also disrupts vision.

Shows Immediate Results

Compared to other anti-aging creams, lasers, and dermal treatments, botox produces the fastest results. Share on X

You can see your enhanced look in just a few hours to a few weeks.

Great Longevity

Typically, Botox wears off around 9 to 12 months. But some patients are advised to go back and see the surgeon again after six months or so. This step is to assess whether they need another round of injection in the next couple of months.

The drug, however, is not without its risks. Pain at the injection site, upset stomach, flu-like symptoms, and headache are some of the common side effects of it. Here are the downsides in using botox.

Temporary Fix

Although Botox has great longevity, it is still only a temporary solution to the effects of aging. If you wish to maintain a wrinkle-free face, you would need to go back to your cosmetic surgeon and get a repeat injection as advised.

Allergic Reactions

There have been reports of patients experiencing allergic reactions after getting their first injection of Botox. While these cases can be easily addressed and managed by the cosmetic surgeon, some patients experience severe side effects from them. These include the difficulty of raising the eyebrows and squinting of the eyes.

There have been reports of facial botox injection cases where patients were injected with fake drugs, resulting in major health consequences. So as not to fall and become a victim, here are some tips you need to consider.

1. Botox is an injectable drug and should be administered by a qualified doctor. You should also make sure that they are using the FDA-approved product that is purchased in the US. Answers about these details should be verified before the procedure is conducted. If they don’t give you the information you need, find another clinic and a different cosmetic surgeon.

2. Talk to your doctor and make sure to cover all of the possible risks. Your physician should cover them thoroughly especially if you have some health issues before getting facial botox.

3. Be very transparent with your doctor and go over any and all medical conditions you have. It includes the medications or therapy you are taking. Health supplements, vitamins, and other over-the-counter drugs should be disclosed as well.

4. Always confirm the setting where the procedure will take place. It could either be in the hospital or a medical setting, using sterile instruments. Since Botox injections are non-invasive, a licensed non-physician may perform the injections. If this is the case, make sure the procedure us under the supervision of a cosmetic surgeon.

If you are thinking about getting botox injections to look and feel young, you can be assured that it is FDA-approved and has minimal risks and side effects. It is, after all, one of the most convenient and safe ways to enhance your look. It indeed is less risky compared to plastic surgeries.

4 Ways Diabetes Endangers Your Health

Posted on by victoria

beware of diabetesDiabetes is a chronic illness that causes detrimental health complications. If left unchecked, it influences the rise of your cholesterol and blood glucose which can wreak havoc on your general health.

Some of the more common complications from diabetes are neuropathy or nerve damage, a condition characterized by tingling and numbing sensation in your hands and feet, nephropathy or commonly known as kidney failure and retinopathy, a vision problem that starts with a blurry eyesight and progresses to total blindness.

There are other more dangerous complications from diabetes. Here are some of them

Skin Diseases

Among many other health problems, skin disorders are usually the first noticeable signs of diabetes. Share on X

Having this condition makes you more at risk of bacterial and fungal infection causing blister breakouts, itchiness and other irritations.

A bacterial infection is characterized by an inflamed skin that is swollen and painful to touch. Examples of these are eyelid styes, boils, carbuncles and hair follicle infections. Staph infection caused by the bacterium Staphylococcus Aureus is also common but can be treated with the use of antibiotics.

A fungal infection on the other hand causes itchy bumps and rashes in the moist areas of your body. They can be surrounded by blisters, scales and can produce a white film. Most fungal infections can be treated with fungal creams.

Other Infection

As diabetes suppresses your immune system, it makes you more vulnerable to the dangers of pathogen invasions that can cause yeast infection, urinary tract infection (UTI), or surgical site infection. As neuropathy or nerve damage is also common among diabetics, it makes it even more difficult for your body to quickly detect injuries on your feet.

Be vigilant about paying attention to any changes in your body that could signal an infection as an early diagnosis is crucial. Changes like a rise in body temperature, a painful and frequent urination, foul-smelling urine, changes in bowel movement, redness or swelling and vaginal discharge are all signs of potential infection.

Depression

Diabetes and depression are two conditions that can go hand-in-hand. According to a growing body of research, diabetes can increase your risk of depression. Conversely, depression can also increase your risk of type 2 diabetes.

Depression and diabetes is seen in the medical field as a vicious cycle. A diabetic person can feel overwhelmed and isolated due to the changes and complications brought by their condition. This intense feeling can lead to anxiety and depression. As their depression gets worse, they tend to stop managing their diabetes effectively, leaving them sicker than they already were.

Unfortunately, many depression cases are left not recognizes by their physicians due to the patient’s reluctance in disclosing their thoughts and feelings. There are also other patients who do not realize that they are already depressed.

Cardiovascular Diseases

Being diabetic doubles your risk of developing coronary artery diseases compared to the rest of the population. Hypertension and stroke are also common complications that come along with diabetes. To explain this further, here are three reasons why diabetes increases your risk of cardiac problems:

1. There is a strong correlation of high blood glucose levels with endothelial dysfunction. This is a condition in which the inner lining of your blood vessels fails to function normally. Endothelial dysfunction has a major role in the development of plaque formation in your blood vessels.

2. Platelets is the clogging element in your blood that stops bleeding. As high glucose levels aggravate your platelets making them stickier, it increases the coagulation potential of your blood plasma and causes abnormal blood clotting or thrombosis.

3. The plaques that formed within the blood vessels of diabetic patients have been shown to contain more inflammatory cells and lipids compared to non-diabetic patients who are suffering from atherosclerosis. This differences make diabetics more prone to blood vessel rupture.

Diabetes is a condition that causes many other problems. However, these medical issues can be prevented and well managed with proper diet and lifestyle medication programs.

If you have diabetes or fear that you are at risk of getting this disease, be smart in dealing with it. See your doctor and start becoming proactive. The sooner you find out the progression of your case, the better your chances of treating this disease.

How To Live A Healthy Lifestyle

Posted on by victoria
Learning how to listen to your body is the key to a healthier body. Share on X

Such as drinking water whenever you are thirsty, eating healthier foods to get better nutrients, exercising more to get fitter, sleeping more to alleviate stress and taking a break to prevent burn out.

These are some of the body cues you need to listen to in order to achieve good health and gain the longevity you deserve.
But for some people who have lived long enough, they start to question whether meeting the needs of your body is enough to live a healthy life. Soon enough, you will realize that a balanced diet, regular exercise and sufficient sleep is only a partial view of what healthy living truly means.

What does it really take to become holistically fit? Below are simple yet useful steps you can apply to achieve your best self.

Be Creative

In a literal sense, creativity can help in this regard.

Creative pursuits such as painting dancing, listening and producing music are different forms of creative outlets that have been proven to reduce stress.

Furthermore, being creative keeps you grounded. People who are involved in art, music, even games of skill know and appreciate hard work and overall respect people who pour the same dedication to their craft.

Be Physically Active

Be physically present and engage in activities that make give you a better physique.

Have you noticed that almost all of our fantasies and aspirations in life involve physical actions? A few examples would be winning a basketball game, travelling the world, camping, winning a singing contest, building a treehouse and many more.

Sitting all day long will bring nothing but a painful back, a bigger belly and various health issues. In other words, take action: you will have to do some physical work to accomplish your aspirations.

Do not waste away time by doing nothing. Getting off the couch to pursue your dreams does not just make you physically active, it will also promote mental wellness.

Make Time To Explore

Explore new cultures, new ideas and new technologies. Adulthood is a lot like being a toddler – you have to touch, hold and play with certain objects to learn what they are used for. Traveling to other countries, going to a theme park, picking a book from a genre you do not like that much are some of the explorations you can do to expand your knowledge.

By keeping your mind active, you stave off neurodegenerative diseases like Alzheimer’s disease and other forms of dementia. You can also explore new diet ideas such as the 3 week diet plan review, the Aktins Diet or the Mediterranean diet. Study nutrition and biology to better understand how they relate to your health.

Stay Connected

Humans are social creatures and are fundamentally wired to interact with one another. Living a healthy life means you need to stay connected with your surroundings and the people living in it.

According to Kathleen Mullan Harris, a professor of sociology at the University of North Carolina, social isolation and poor health are linked with one another especially among aging people. It is best to foster good relationships with friends in the earlier part of your life as maintaining old friends is less hard work than making new ones.

Participate

Participate in events that you think will improve your health, maybe just indirectly.

A few examples would be joining a fun run in your local area, extending your help for a clean up drive, offer your hand to charitable events or do some volunteering. The best part about participating in these events is that you can interact with many people, gain new acquaintances and friends, get physically active and be in touch with your locality.

Taking simple little steps such as going out with friends or traveling abroad visiting a new country will help you achieve the healthy lifestyle you are looking for. Cultivate the other aspects as mentioned in this article and surely a healthy body and mind will soon follow.

The Importance Of Fun When You Are Trying To Get Fit

Posted on by victoria

Do you think fitness is a female’s thing? Reconsider.  Take a couple of hours weekly to work out. These suggestions will certainly assist you learn just what type of exercises you can do, exactly what equipment you require and everything else you need to recognize.

If you are aiming to become fitter, try a Zumba course. Zumba is a very popular brand-new training supplied in the majority of fitness centers around the country. It incorporates Latin dancing with cardiovascular moves. Also non-dancers enjoy the movements and everybody who tries it appears to have burnt hundreds, if not thousands of calories after a lesson.

Fitness can help you obtain a great body, live longer and have health. Share on X

To keep your fitness degree, you must correspond your classes to your strength. Rather than joining a harsh workout and weight loss periodically, you must develop the routine of practicing a mild physical exercise and diet plan daily, on a continuous basis.

When you obtain 15 mins to half an hour of illumination to modest exercise day-to-day and eat a well balanced, healthy diet regimen, you will certainly get and preserve the most effective body in fitness.

Stretching warms up your muscular tissues and makes your physical body ready for a work out. Be certain to hold each stretch for ten to thirty seconds in order to obtain superior results.

Take on a good attitude. Much is made of the bodily workouts and the fitness class you comply with, however if your head isn’t there, the rest of you won’t be. A great fitness program starts and ends psychologically, so if you wish a strong, lean physical body make sure that your attitude is there initially.

Planning your exercise regimens in the early morning can supply some extra fitness advantages beyond the instant worth of working out. You will certainly experience increased power levels throughout the remainder of the day when you get your workout done as an initial routine. You will certainly likewise have the highly effective emotional boost that comes from recognizing you have actually currently met the day’s fitness goals.

Hopping jacks are a traditional calisthenic physical exercise that you could do. Repeat this movement 20 to 25 times a day.

Doing a number of representations of double plunges could aid you to attain stronger triceps, but they could additionally be modified to work a lot more on the muscles in your breast. In order to improve your triceps muscles, straighten your physical body and execute each plunge with your elbows inward. And for the breast muscles, position your elbows external and lean onward while executing the plunge.

Avoid making use of slim grips on anything unless you definitely have to. Narrow grips are among the major reasons for tendinitis in a health club setting. They could create wrist and joint concerns, along with various other significant injuries. They can be tough to utilize and induce unpleasant troubles, so steer clear!

If you are working out everyday, see to it to provide on your own a break every as soon as you need to and for a while. Select a holiday or perhaps a day when you are sick. You need to permit your body to recover, and giving yourself a break could definitely assist you in the rehabilitation process.

The pros: you might have a more enjoyable life, acquire in form and live much longer. If you can take the time, taking up fitness is clearly the ideal thing you can possibly do.

Fitness can aid you get an excellent body, live longer and have good wellness. If you are looking to get physically in shape, hop to a Zumba course. When you acquire 15 mins to half a hour of light to modest physical exercise everyday and consume a well balanced, healthful diet, you will certainly acquire and keep the finest in fitness.

Extending warms up your muscular tissues and acquires your body ready for a work out. When you maintain your physical exercise, you will experience increased electricity degrees throughout the rest of the day.

Wrinkle Creams

Posted on by victoria


In today’s day and age you cannot miss all the antiaging skin care claims which are plastered all over newspapers, magazines, and even online. So how do you find the best wrinkle cream out of so much choice. The best way to find the best wrinkle cream for your face is the one which complements your specific skin type and individual skin concerns.

Reasons for having wrinkles

Before getting out to buy your cream it is important to understand how does one gets wrinkles. This will help to target them more efficiently. Although aging is the most common cause for wrinkles there are other reasons why wrinkles are formed. Wrinkles are formed by laughing, frowning and via various other facial expressions. When your skin stretches and loosens regularly it causes the skin to fold and turn into wrinkles over time.

How do wrinkle creams work

Getting to know the ingredients of a wrinkle cream is important. The most basic ingredients that you should avoid in a cream are the creams that claim to increase your ‘Elastin’. The reason you should get away from these ingredients are because the human body stops producing elastin before puberty. So no matter what a cream claims, artificial boosting of elastin is only going to harm you. The best ingredients in a cream are the ones that helps you fight dryness as they are major cause of wrinkles.

The best wrinkle creams are the ones containing Vitamin C as they help in increasing collagen – the main structural protein of the various connective tissues of your skin. Vitamin C helps increase collagen in your body which is important for a healthy and supple skin.

Collagen is the support structure that gives our skin a firm, young appearance. When the levels remain plentiful, your skin looks young and fresh. When the levels decline, you may lose that support and wrinkles will begin to form.

How to choose the best wrinkle cream

A good wrinkle cream has a higher percentage of anti-aging ingredients such as peptides which are instrumental in increasing cells in the skin to produce more collagen. Peptides are chains of amino-acids which replace lost collagen by sending chemical signals to the body that increases the protein production. A cheap wrinkle cream will either have a low percentage of these ingredients or they will be not present at all.

As you understand by now, all wrinkle creams are not the same. There are various type of wrinkles such as crow’s feet, smile and frown lines, or forehead wrinkles and not all wrinkle cream are formulated to fight all type of skin wrinkles. For example, some wrinkles form due to loss of collagen and the effects of gravity, while others may appear due to repetitive facial expressions and muscle movements.

In order to find the best anti-wrinkle cream, you must first understand what type of wrinkles you are trying to treat, so that you know what ingredients will be the most effective for you.