Athletes and Body Work

RICE — 4 letters worth knowing

»Posted by on Nov 23, 2009 in Athletes and Body Work | 0 comments

An acronym that serious and not so serious athletes should commit to memory is RICE. It stands for Rest, Ice, Compression and Elevation. When a body part is sore, injured, sprained or strained, RICE needs to be implemented. Rest. Yes, you really need to stop doing what is causing the pain for a minimum of 24 to 48 hours. Ice is the best method for reducing swelling. Ice packs can be bought at drug stores in various sizes and shapes to conform to the specific body part that is sore. Ice the part until is numb. You need to ice several times a day. Compression means wrapping the injury with something like an Ace bandage. Don’t do it so tight that circulation is caught off where you have tingling. Elevation means getting the body part above the heart. At night, put your leg or arm on a...

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Cross training for high-impact sports

»Posted by on Sep 3, 2009 in Athletes and Body Work | 0 comments

In the July 2009 issue of Tennis Magazine, it talks about how cycling is great cross-training for people who participate in high-impact sports. Cycling is so much easier on the knees then the continual pounding of a tennis court, basketball court and even hiking.   “To get the most of our time on the saddle, make perfect circles with each pedal stroke, says Sally Edwards, an exercise physiologist and champion triathlete from Sacramento, Calif.,” the magazine says. “Pull back with your hamstrings and use your claves and hip flexors to push the...

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What to do about Achilles issues

»Posted by on Aug 26, 2009 in Athletes and Body Work | 0 comments

From Active.Com Achilles Tendinitis What It Is Tenderness in your lower calf near your heel that usually strikes when you push off your toes You’re at Risk Men with a BMI of 25 or higher (a man who is 5’10” and weighs 175 pounds, for example) who run a nine-minute-per-mile pace or faster Why The Achilles absorbs several times your body weight with each stride. A faster pace and additional body weight put even more stress on this tendon. Prevent It Strengthen your calf muscles (with your toes on a step, lower and raise your heels). Stretch your calves (keep your heel on the ground, lift your toes back toward your shin). Others at Risk People who regularly run hills (the Achilles has to stretch more on inclines) and who have increased their mileage more than 10 percent per week (sudden increases in mileage strain the...

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IT band key to strong knees

»Posted by on May 25, 2009 in Athletes and Body Work | 0 comments

        Many sports require an athlete’s knees to be punished over and over again. It may be the constant pounding from running, the stop and go of basketball, or the lateral movement of skiing.         Some knee pain is the result of tight iliotibial bands. The IT band, as it’s more commonly known, starts at the hip and goes along the outside of the leg to the top of the tibia bone. The tibia is one of two bones in the lower part of your leg. The IT band is fibrous tissue and muscle.         It’s important to keep the knees strong because when IT bands are tight they pull the knee in a lateral direction. Squats and lunges are great knee exercises. Do exercises that use both legs at once as well as single leg...

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»Posted by on Jan 26, 2009 in Athletes and Body Work | 0 comments

Pilates seems to be all the rage this millennium. The truth is this workout that focuses on core muscles was developed in World War I by Joseph Pilates. When the stomach and back muscles are strong, this enables the extremities to work better. A weak core can prevent people from doing the activities they love – whether it’s an evening walk, a strenuous hike, schussing down ski slopes, or picking up children to hold and love. Pilates work can be done on a mat or through resistance devices. The reformer is the most common piece of equipment. If you are in Lake Tahoe, look up Rhonda Beckham at for Pilates training.

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