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.

What Are Tumor Markers?

Researchers and scientists are in a constant battle to identify, predict, and respond to potential cases of cancer. Preventing and defeating cancer is a multi-billion-dollar industry. While there is no cure for cancer, scientists have made great strides in identifying cancer in patients early. This has made treating cancer and removing cancerous areas from the body a lot easier and more effective.

One tool that the medical community has been using is a tumor marker test. These tests are designed to identify tumor markers in the body with the hopes of determining whether or not a patient is battling with cancer. Tumor markers are substances that cancer cells as well as other cells in the body make when there is cancer or some other noncancerous condition. Even though tumor markers can be made by normal cells and cancer cells, they appear in a drastically higher level when cancer is present.

Tumor markers can be found in a person’s blood, stool, and in tumor tissue. Tumor markers are primarily proteins. Yet, recent advances in technology have allowed the medical community to identify certain patterns of gene expressions and alterations in the DNA that can be used as markers.

There have been multiple tumor markers that have been categorized by the medical community. Some tumor markers indicate that a person has a particular type of cancer. Others are only present when a person has two or more types of cancer. Researchers have not found a universal tumor marker that appears when any type of cancer is in a person’s body.

While they are a very effective way to diagnose cancer, tumor markers are not perfect. This is because in addition to cancerous conditions, some noncancerous conditions can cause the levels of some tumor markers to increase. Just because a person has cancer does not mean that the tumor marker that has been associated with their type of cancer will increase in their body. Also, there are many types of cancer for which a tumor marker has yet to be identified.

Many individuals have received an early diagnosis of cancer as a result of doctors detecting an increased level of tumor markers in their body. Tumor markers help doctors create an appropriate therapy for some cancers and have given doctors a good idea to the stage of cancer a patient has. Undoubtedly, when the medical community does find a cure for cancer, tumor markers and the tests associated with identifying them will have played an important role.

The Road to Fitness

Since the start of 2014, I have been regularly exercising. I exercised twice to thrice a week. It was a simple 17-minute Zumba routine for flat abs.  I also did standing abs workout by Fitness Blender as an alternative. I guess by now you know where my problem area is. I can see some cuts on my abs trying to form a six-pack. Or so I thought. The tummy area was still prominent. The fitness regimen was in preparation for a climb. My friends and I were supposed to climb Mt. Kinabalu last June. Then, May came where fiestas and homecoming abound. I did not exercise for a month and I ate to my heart’s delight.

September came and I turned another year older and I felt I need a fresh start with fitness.  I exercised regularly and I stopped drinking coke.  I followed three exercise videos for  some time.

In case you want to try them, these are the youtube videos I follow:

I lost 5 pounds off my weight and 2 inches of my waistline. The holiday season came and for two weeks, I allowed myself to drink coke and enjoy some good food. I did not gain a lot so I am off to a good start in 2015

I never felt alone in my fitness journey. I am inspired by my friends, Grace, Shirly, May and Roselle, who are very determined to be fit and healthy. For the exercise routine, I tried other variations to keep it interesting. I tried Jillian Michaels – 30 Day Shred but I did not last long. I do not like workouts that involve me lying on the floor. Hopefully, that will change in time. I also tried Shaun T’s FOCUS T25 Base Kit – DVD Workout. I was out of breath and my legs hurt after. I was not willing to do the routine again.

My friend, Grace, posted a video of herself in her workout routine. It looked like something I can do. It was Les Mills Combat DVD Workout. I tried it and I love it. The routine is not that physically demanding but I sweat profusely after the workout. The workout is good for 60 days with 5 different routines.  The routines are combinations of boxing, taekwondo and karate.  There are also burpees, pushups (which I cannot do) and other exercise routine that I do not like.  I still try them or replace them with jogging in place. I listen to my body. I try not to push too hard that would result to injury.

This is the schedule I am following.

Les Mills Combat_02 60 Day Supreme Warrior Calendar

I thank my friend, Grace, for introducing me to this workout. I am currently on my 6th day.  So far, I am feeling good about this workout. Wish me luck!

How about you?  Do you follow a fitness regimen?

Definitely Japan. Definitely Kojie.san

When it comes to beauty products, I am L-A-Z-Y at applying them.   Give me soap, shampoo, deodorant and toothpaste and I am good to go. My parents instilled in me the concept of natural beauty which I did not mind following because it is low-maintenance and it saves me money.  Haha!

Looking back, I know it was my parents’ way of boosting my confidence that I would get the attention I wanted through my character and attitude.  Everything else is secondary. It did inflate my self-esteem. I knew there were ways to be pretty without having to exert too much effort. I think in my case, I knew I needed a lot of effort so I did what I knew best: S-M-I-L-E!

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This trick worked for awhile until I reached my 30’s and I realized that I needed a boost using nature and chemistry backed by parents’ love and good genes. Still, I wanted a stress-free regimen. It must be soap which I can use when I shower. My goal was to have an even skin tone. I just found out that my active (read:clumsy) self had earned me battle scars in my body that had caused skin darkening. I knew the weapon I wanted to try.

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So, why choose Kojie.san?

Kojie.san is the first kojic acid soap to be commercially available in the Philippine market.

I need to stick with the original. I know I deserve a good product. As human beings, we should never settle for anything less than the best.

Kojie.san has a micro peeling effect, which makes it a potent whitening product.

I really love my brown skin. However, I wanted even brown skin.  I do not like patches of dark spots. Who does?  Given that it is summer, I like my brown skin right now- not a shade darker and not a shade whiter. I do not know if my logic works. If I use a soap with with whitening ingredient, I cancel out the sun’s effort to darken my skin. Ha!

It does not contain any harmful chemicals.

This is something we should look for in products. If a product contains ingredients we cannot pronounce, we should try to avoid them.

It contains antioxidants and 100% all natural ingredients.

Oh, at this age, I need all the power of an anti-aging product. And look! It fits into my idea of natural beauty- natural ingredients!

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Wait, did I just call myself beautiful? Well, if nobody else will, I will! LOL. They say that confidence is the ability to feel beautiful without having to rely on somebody else telling you so.  😀

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To learn more about Kojie.san, visit the following:
Website: http://www.kojiesan.com
FB Page: https://www.facebook.com/KojiesanPH
Twitter: https://twitter.com/KojiesanClassic
Instagram: http://instagram.com/kojiesanph

This is an entry to a Nuffnang contest.

How to take care of your feet and nails

Thanks to our feet we are able to move and to walk and to explore the world without any problems. As a result our feet need constant care in order to be beautiful and healthy. We should avoid any problems because we must remember that our feet demand the same attention as the other parts of our body.

We shall tell you about five main ways to take care of your feet

  1. It is necessary to make your feet sleek.

Get used to the fact that you should use pumice-stone regularly. Especially in summer when you wear sandals and your feet are noticeable.

So, you will need to soak your feet for about fifteen minutes and remove the dead cells with the help of pumice-stone. It will help you to look well maintained every day.

Various scrubs and peelings on the basis of sugar or fruit pits can be also very effective, because just as the pumice-stone they help to remove dead cells from your feet. But after exfoliating you should not forget to apply a thick layer of moisturizing cream.

If you have a problem of calluses then you should use creams with salicylic acid in order to soften them and remove.

Foot care

    2. Don`t forget about moisturizing.

Each of us at least once in a lifetime faced the problem of dry heels. In case if this problem is too serious, you should consult your doctor and he will prescribe some effective ointments. But in case if this problem just appeared, you can find any moisturizing cream for feet by yourself because nowadays there is a plenty of them, or you can make one by your own hands following WikiTalks recipe http://wikitalks.com/2013/09/soothing-balsam-feet/ But after removing of calluses don`t forget about moisturizing.

Creams which contain Vaseline can be really effective it attracts moisture to the skin and this process will help you to forget about dry heels very soon.

     3.  Be careful with fungus.

Fungus is a widespread disease. Many people suffer from it but it is not correct to ignore it. You can find different gels, creams, ointments and sprays which will help you to get rid of this problem. But they help only in case if fungus is located on feet. Nail fungus is much more difficult to treat. All these products are effective in the same way so you can choose the one you prefer.

Foot sweating is one more problem that may occur. To get rid of it you should use special powders and talcs.

All the medications should be applied on the dry feet.

Good hygiene is the main condition of healthy feet. Don`t forget to wash your feet (especially between the toes)and wear clean socks every day. Fungus appears in damp conditions so be sure that your feet are always dry.

    4.  Remember about sunscreen creams.

You will be surprised but application of sunscreens on your feet is necessary when you wear sandals. It will help to protect your feet from heat damage.

    5. Pedicure.

Pedicure is necessary to maintain good condition of your nails but the effect depends on the technique of the professional. Incorrect cut of cuticle may lead to ingrown of the nail or even inflammation because of infection.

With age our nails become more delicate and dry. All the nail polishes and polish removers can make your nails damaged and dry. In order to moisturize your nail, apply and rub Vaseline or an ointment with vitamin E into the nail and the cuticle.

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