Exercising and Calf Pain: What Can Be Done to Prevent Pain and Injury

Calf pain, which may be accompanied by soreness or muscle tightness, is a common complaint among athletes and trainers. While most calf pains are caused by strained calf muscles, it is still important to seek immediate medical attention especially if the pain is caused by an underlying medical condition or if the pain and inflammation are still present after more than a week. There are actually several ways in which a calf strain may be sustained. It may be caused by muscle exhaustion from an intense activity, extreme weather conditions, or by the hyperextension of the tendons connecting the calf muscles to the bones.

Athletes who do a lot of running and jumping in their respective sports are at higher risks of sustaining a calf injury. Trainers who perform lower body exercises are also prone to getting a strained calf muscle. It is more common to occur in people in their middle twenties and up but men are more likely to sustain leg strains than women.

Calf strains are inevitable. As a matter of fact, you can sustain a calf injury even while walking. There are however several ways in which you can reduce the risks of having calf pain and injury in the future. Through a combination of calf exercises, precautionary measures, and specialized gears, you can play your favorite sports and maximize your training time. Check out some tips and reminders below on how to prevent a calf injury in the future.

1. Before heading into a game or doing a workout routine, always perform warm-up exercises to condition your legs for intense training. Jogging around for 3 to 5 minutes or completing four sets of lunges with 8 repetitions for each set, are some of the simple warm-up exercises you can start with. As much as possible, do not increase the number of repetitions, intensity, and duration of your training by more than 10 percent each week. This allows your leg muscles to recover and adapt more efficiently to increased training.

2. As important as warming up before training is stretching and cooling down afterward. One simple way to stretch is to sit down on the floor with your legs extending straight in front of you. Slowly lean forward and reach your toes with your hands. Hold the position for 8 counts before going back to an upright sitting position. Repeat four times.

3. Another important element in preventing leg injuries is the use of the proper training shoes. Make sure that they fit comfortably well. Wear the advised footwear for a specific activity. Shoes with cushioned insoles are better in reducing the impact of body weight on your legs and feet. Also, replace worn out shoes that may cause injuries not only to your leg muscles but also to your ankles.

4. Wear compression sleeves for your calves and shins. They do not only prevent cramps by stimulating blood circulation, but they also help in the quick recovery of leg muscles from strenuous workouts. Discover the best compression sleeves for calf and shin and learn how different materials and special features prevent leg muscle strain.

5. Do not force yourself to perform activities which you are not conditioned for. Always be extra careful in doing advanced routines or when training on rugged, unstable or inclined surfaces.

7 Skills & Qualities Every HR Manager Needs in 2017

Nowadays, most of us would agree that HR management becomes a lot more complicated than before. And swiftly growing businesses which are progressively focused on high profitability will demand their HR team to convey beyond just new hires.

Thus, HR managers are going to need a few new leadership skills and ways to manage employees successfully. It might be helpful for you to look at the seven qualities that all modern HR managers must have to flourish.

1. Adjusts to Technology and Industry Development

The world of technology grows continually and impacting the place we dwell in, and an HR manager must take such development in their stride. They should focus on what technology is accessible and how it’s molding the contemporary workplace, whether it’s advanced messaging, video conference calls, shared digital workspaces, virtual hubs or worker engagement software.

2. Proficient at Manager-Employee Relations

The excellent relationship between employer and employee doesn’t simply happen. This relationship is the outcome of an approach and actions that employee-relations-managers design to improve collaboration between worker and management. Therefore, it is vital that HR managers have the emotional intelligence to support these connections.

3. Effective Time Management Skills

Busy HR managers must deal with their time successfully to do their day-to-day tasks and future project requirements. With great time management skills, you are on top of things, your time and your pressure. Likewise, you can gain development at work and keep up a good work and life balance.

4. Mentoring Resources

While HR managers encourage executives and employees to progress in their careers, they as well support the company’s growth and constructively affect the foundation.

By focusing leadership skills and behavioral areas that need consideration, they can help enhance employee relations and progressively impact efficiency and profitability.

5. Comprehends What Drives Company Success

Fruitful HR managers must have industry knowledge, as well. They should go out of their way to go ahead with their education and keep up on the most recent Human Resources trends, policies, approaches, and legislations.

6.Habit of Thinking Big

An outstanding HR manager knows they are part of a company and they need to keep at least one step ahead of where the association is going. When you see a future need, get ready to fill it with the suitable talent. In that way when the opening turns to be formal, you can get straight down to business.

7. Trustworthy

HR managers manage highly sensitive matters, for instances, violations of organizational policies, compensations, benefits, or individual difficulties affecting work.

Hence, it’s essential that workers feel their HR manager is somebody they can talk to with trust and assurance.

The year 2017 really is different. You will need several new skills to prosper and new ways to manage employees to be an efficient HR manager. However, when you have these skills and qualities you will be light-years ahead of your competition.

Also, a well-rounded HR manager must constantly magnify their knowledge of the industry to carry on. Remember, each HR professional must be the face of the company; internally and externally.

OPPO F1s: Summer Destination

Summer is almost here! While I love the cool weather the past month, it comes with a nasty rain (read: floods). I cannot help but dream of sunshine! Once in a while, Mr. Sun gloriously shows himself teasing me of what lies ahead. Good thing my plans for an early summer wanderings are almost complete.

You see, my friends and I have this annual trip. We’ve been to Bicol, Sagada, Ilocos, Cagayan Province and Coron. We book for airline seat sale a year before a trip with a particular destination in mind. Last year, we booked a trip to Manila hoping we will be able to get Batanes tickets on sale. However, discounted tickets to Batanes were elusive so the plan did not push through. Two of us already have tickets to Manila and we were clueless where to go until last week!

And I am pretty excited! We are going to Bataan! This place was off my radar until my friend showed me some videos and photos of the places we are visiting. I am floored at the nature’s beauty, historic sites and delightful scenes presented before me.

I only have this lettering practice to show for now. In three weeks, I will have the photos and stories to tell! And it would be nice to have a reliable device that I can use to show you the beauty of Bataan.

I have heard good things about the OPPO F1S. I want to use that 13MP rear camera for night shots. The plaza at Balanga City lights up at night with illuminated fountains. Its backdrop is the charming facade of centuries-old style of architecture. To capture the magnificence of what my eyes can see would be such a delight if I have the OPPO F1s.

Screencap from the OPPO website

Its 16MP front camera allows in more light for that perfect selfie. I need all that help in that department especially that there are only two of us travelling together this time and I am really awkward with solo poses. There is also a selfie panorama feature. This device not only takes a photo of us but also of the striking landscape around us. It helps that it is a smartphone so I can still keep in touch with family back home. They can virtually travel with me!

Screencap from the OPPO website

I am stoked! See you Bataan!

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More information on the device can be found on their website: OPPO Philippines. Do not forget to like or follow them on their social media accounts:

Twitter: twitter.com/OPPOPhilippines
Instagram: www.instagram.com/oppophilippines
Facebook:  www.facebook.com/OPPOPH

 

*This is a contest entry for Nuffnang Philippines.

Sunday Currently Vol. 3

I have two consecutive “Sunday Currently” blog posts. It only meant I have not been writing for a week. Where did the week go?  It is a good thing because it means I was busy. However, it is also a bad thing because I have not been consistent with my goal of writing more.   So here goes my week.

Currently missing

February is my parents’ birth month.  My mother’s birthday is a day after my father’s. Both parents are now in God’s embrace.

Currently working

I have been pitching in with cooking.  My aunt often does most of the cooking but I wanted to experiment on some recipes. The first one in the photo is a macaroni dish I made after I had leftover macaroni from cooking chicken macaroni soup.  On the right is a mango float but I used mango gelatin instead of mango because mangoes are expensive these days.

Currently learning

I have been updating my photo editing skills with creating snow and sparkles on an image using my friend’s photos in my file.  I am planning to do more because it is a lot of fun trying to create some scenes.

Currently planning 

I am planning on stuff I want to post on Instagram. I am currently enjoying this platform. I have been reading how to improve my feeds and I am quite amazed with the results.

Currently looking forward 

There are things I need to do and complete this week. I am positive that I can accomplish a lot this week. Let’s pray for that to happen!

How was your week?

The Sunday Currently Vol. 2

A week has passed and a lot has happened. I have yet to note them down on my journal. This is the second week of The Sunday Currently series.  ( In case you have not read the first one, you can check it out here.)

Currently organizing

I want to update this small website of mine to something that looks polished and current. I have been reading tips from other bloggers on how to do it right.  I am still in the planning stage and I am having information overload. I have to take down notes and update whatever it is that needs my immediate attention.

Currently anxious

The southern part of the Philippines has been experiencing inclement weather.  We live near the river and the water level has overflowed last week that we have elevated our things in the house in order to prepare for flooding. Thank God  we were spared. Homes from other parts of the city were not as fortunate as us. However, with the unpredictable weather, we kept our things elevated until forecast says that sunny days are coming.  Currently, the house is still in disarray.

Currently practicing

I am glad I had the time to do some art practice. I am on the process of getting my art out there. I want to be able to put out artworks that I can be proud of so I keep on practicing.

Currently watching

I am a TV series kind of person. I prefer watching TV series than movies.  I am catching up on Modern Family Season 8 episodes. I am also watching the current season of The Big Bang Theory, Scandal and Homeland.

Currently thankful

I am thankful for freebies. I got some digital freebies from Free Pretty Things For You! And indeed, they are pretty. I was able to create the graphics below.  One day, I will give back by offering some freebies myself based on my watercolor artwork. Check out the link in case you are interested.

That is all for this week. Tell me something new in your life this week.