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Author admin Categories Cardiac 0 comment

10 tips to avoid running injuries and increase your performance

Here are 10 tips to help you avoid running injuries and improve your performance:

  • Proper Footwear: Invest in good-quality running shoes that are appropriate for your foot type and running style. Replace them regularly, as worn-out shoes can lead to injuries.
  • Warm-Up and Cool Down: Always start with a dynamic warm-up to prepare your muscles and joints for the run. After your run, perform static stretches to improve flexibility and reduce muscle tightness.
  • Gradual Progression: Avoid sudden increases in mileage or intensity. Gradually build up your distance and speed to give your body time to adapt and reduce the risk of overuse injuries.
  • Cross-Training: Incorporate cross-training activities like swimming, cycling, or strength training into your routine. This helps to strengthen different muscle groups and prevent overuse injuries.
  • Proper Running Form: Focus on maintaining good running form, which includes landing softly, keeping a steady cadence, and avoiding over striding. Proper form can reduce the risk of injury. Seek help of sports medicine specialist for biomechanical analysis and proper running form advice.
  • Strength Training: Include strength and stability
  • exercises in your routine to strengthen the muscles that support your running. This can improve performance and reduce the risk of injuries.
  • Nutrition and Hydration: Fuel your body with a balanced diet and stay hydrated, especially on longer runs. Proper nutrition and hydration are essential for energy and recovery.
  • Rest and Recovery: Give your body time to recover after hard workouts. Adequate rest is when your body repairs and gets stronger. Overtraining can lead to injuries and decreased performance.
  • Regular Check-Ups: Consider regular check-ups with a sports medicine specialist for your concern. They can identify and address any potential issues before they become serious injuries.
  • Remember that everyone’s body is different, so it’s essential to find what works best for you. These tips can help you enjoy injury-free running and improve your performance over time. But it is advisable to attend RUNNER’S CLINIC by SPORTS DOCTOR at CESMOR for complete guidance and care.

Author admin Categories Health care 0 comment

Common causes of low back pain and tips for prevention

Low back pain is a prevalent issue that most of us face at one point or another. Here are some common causes of low back pain and tips for its prevention:

Common Causes of Low Back Pain:

  • Muscle Strain: Overuse or improper use of the back muscles, such as lifting heavy objects with poor form, such as in gym setting, can lead to muscle strains in the lower back.
  • Herniated Disc: A herniated or bulging disc can put pressure on nearby nerves, causing pain. This can happen due to age-related degeneration or injury. Though a common finding on imaging, have to be correlated with the symptoms you are having.
  • Degenerative Disc Disease: As discs between the vertebrae degenerate with age, they can lead to chronic low back pain.
  • Spinal Stenosis: This condition involves the narrowing of the spinal canal, which can put pressure on the spinal cord and nerves, causing pain and other symptoms and need immediate attention by specialist.
  • Osteoarthritis: Wear and tear on the spinal joints can lead to arthritis, which can cause pain and stiffness.
  • Poor Posture: Sitting or standing with poor posture can strain the muscles and ligaments of the lower back over time. Consistent with the increase in work style of many professionals.
  • Obesity: Carrying excess weight, especially in the abdominal area, can put additional stress on the lower back. And back pain should be the least of their concern because obesity carries multitude of metabolic issues that need specialist attention.
  • Sedentary Lifestyle: Lack of regular exercise can weaken the muscles that support the spine, increasing the risk of pain.

Tips for Low Back Pain Prevention:

  • Maintain Good Posture: Whether sitting, standing, or lifting, use proper posture to reduce strain on your back.
  • Exercise Regularly: Engage in activities that strengthen the core and back muscles to provide better support to the spine.
  • Lift Properly: When lifting objects, bend your knees, keep the object close to your body, and lift with your legs, not your back.
  • Maintain a Healthy Weight: Losing excess weight can reduce the stress on your lower back.
  • Stay Active: Avoid prolonged periods of sitting or standing. Take breaks to move around and stretch regularly
  • Use Ergonomic Furniture: If you have a desk job, invest in ergonomic chairs and accessories to support good posture.
  • Stay Hydrated: Proper hydration is essential for the health of spinal discs.
  • Sleep on a Supportive Mattress: A mattress that supports your spine’s natural curves can help prevent back pain.
  • Quit Smoking: Smoking can reduce blood flow to the spine and impair the body’s ability to heal.
  • Stress Management: High stress levels can contribute to muscle tension and pain, so practice stress-reduction techniques like meditation or yoga.

If you experience persistent or severe low back pain, it’s essential to consult with a healthcare professional for a proper diagnosis and treatment plan tailored to your specific condition. At CESMOR, our team of elite physiotherapists with guidance of sports doctors individualise the treatment plan for complete pain relief.

Author admin Categories Ayurveda, Health care 0 comment

Common sports injuries in child athlete and tips to prevent these injuries Prolapse

Sports injuries in child athletes are very common and often neglected, these can vary depending on the sport and the age of the child. However, there are several injuries that are frequently seen in young athletes, along with tips to prevent them:

Common Sports Injuries in Child Athletes:

  • Sprains and Strains: Overstretching or tearing of ligaments (sprains) or muscles and tendons (strains) can occur in various sports.
  • Fractures: Broken bones can result from falls, collisions, or overuse.
  • Growth Plate Injuries: These injuries affect the growing tissue near the ends of the long bones and are common in young athletes due to their developing bodies. Often neglected but require prompt and adequate treatment for better outcome.
  • Concussions: Head injuries, often caused by collisions in contact sports, can lead to concussions with complain of severe persistent headache.
  • Overuse Injuries: These are caused by repetitive stress on the same body parts and can lead to conditions like tendonitis, stress fractures and decreased performance. Often seen in child exposed to single sport at very early age.
  • Heat-Related Illnesses: Heat exhaustion or heatstroke can occur in hot weather or during strenuous activities, because children are poor at tolerating and managing heat homeostasis.

Tips to Prevent Sports Injuries in Child Athletes:

  • Proper Warm-Up and Cool Down: Teach your child the importance of warming up with dynamic stretches before exercise and cooling down with static stretches afterward.
  • Proper Technique: Ensure your child receives proper coaching to learn correct techniques for their sport, which can reduce the risk of injury.
  • Adequate Rest: Encourage rest days and vary sports to prevent overuse injuries. Children should not specialize in one sport too early.
  • Appropriate Equipment: Ensure your child wears the right protective gear and that it fits properly, including helmets, pads, and footwear.
  • Hydration: Emphasize the importance of staying hydrated, especially during hot weather or intense physical activity.
  • Strength and Conditioning: Develop a balanced strength and conditioning program that complements your child’s sport. This can help improve overall fitness and reduce injury risk.
  • Proper Nutrition: Ensure your child eats a balanced home based diet to support their growth and energy needs.
  • Encourage Open Communication: Teach your child to communicate with coaches and trainers about any pain or discomfort they may be experiencing.
  • Regular Check-Ups: Schedule regular check-ups with a sports medicine specialist to monitor your child’s health and address any concerns.
  • Emphasize Fun and Sportsmanship: Keep the focus on enjoying the sport and good sportsmanship rather than excessive competition or winning at all costs.
  • Monitor Growth Spurts: During growth spurts, child body undergoes multitude of changes in terms of flexibility, strength and coordination. Coaches and staff should be aware of these changes and adjust training according to individual needs to avoid injuries.

Young sportspersons are not miniature adults and have multitude of effects and changes during growth phase. Child sports specialist at CESMOR provide complete care for young athletes for prolonged injury free sports career.