29
Mar

5 Simple Tips For Faster Leg Surgery Recovery

download (30)Foot surgeries can be daunting with feelings of not being able to get around and feelings of dependence on other people in cases where you should be going around your daily life in a productive way.

Here are 5 simple tips to help you recover faster from your leg surgery and get you going and back on your feet faster than you thought possible.

1. Your doctor is your best friend

Listen to everything your doctor says! This looks like a simple and straight forward advice but in actual fact, it can get tough to follow this advice where your movement and ability to get around is hampered.

However, in other for you to get back up fast and start getting around quickly, you must listen to your doctor because right now, your doctor is your best friend.

You must take your meds at the prescribed time, take rests, do your physical therapies in the recommended doses and at the recommended time to ensure the fastest possible recovery time.

2. Pay attention

Mostly, after leg surgery, surgeons will want to take weight off the foot or limit weight bearing to the affected leg.

The last thing you want after a leg surgery is a re-injury because you were careless. This is why you must pay attention not only to yourself, your habits but also to your environment after a leg surgery.

For instance, you want to make sure that you do not leave things lying around the house and you pay attention when out in the open.

Be careful. Be attentive. This will do you a whole lot of good.

3. Eat Well

Your body will do its best to heal itself and will eventually do in the course of time.

It is your duty to help your body do this by the choice of foods you take into your body in other to provide fantastic nutrition that encourages a greater and smoother rate of rebuild.

Proteins are the building blocks for tissue. Vitamin C is an antioxidant that can protect cells from toxins as they help and which replace damage tissues with strong scar tissues that help in wound healing and helps with inflammation. In essence, eat fruits.

The general idea is that when you eat good, your body does good. So to get rapid recovery from your leg surgery, eat in that direction.

4. Find Alternatives To Crutches

Okay. Understood. Crutches are making you feel clumsy. You just can’t seem to get around as much as you like and you are just tired of it and want to shift some weight to the leg and just get around.

Relax. You will heal faster when you don’t put too much weight on your leg too fast after a surgery. Yes, exercise of the limb is great and aids recovery but you cannot just afford to overdo it and this is why if you feel like it, you should go for alternatives to crutches.

Some examples are seated scooters, knee walkers, steerable knee scooters, hands-free crutches etc

5. Ask for help

Yes, you want to resume normal activities but you need to do it slowly and this is the time you need to understand that you require a lot of help and that you cannot do everything you normally do by yourself for now.

After a leg surgery, one of the mental re-configurations you need to go through is that of asking for help.

It will only take a while, so keep calm, ask for help and let your leg heal itself faster instead of risking re-injury because you wanted to be a macho.

 

22
Mar

New Year’s Fitness Resolutions And Keeping The Promises

download (29)The New Year provides an opportunity for people to make resolutions, though they are often faltered. People make promises about physical fitness at the beginning of the year, especially because of gaining weight due to excessive eating all through the year.

Although making resolutions are quite easy but keeping the promises are quite difficult. At the beginning of the year, people are excited about their fitness regime. But as the year progresses, their passion quickly runs out of steam. So it is hard to find people making long-term changes in their lifestyle based on the resolutions made.

Be Realistic

It is important to be realistic and flexible when setting resolutions made for the New Year. In spite of the best intentions, there are chances of life’s events preventing you from reaching your fitness resolutions.

Set Measurable Goals

One way to keep up with your New Year’s fitness resolutions is to set measurable goals. Hence, setting a goal of doing exercises twice a week is more concrete and easy to follow compared to setting a vague goal that makes it difficult to measure the progress. Similarly, setting obviously difficult goals should also be avoided. Instead, starting small is more likely to help you to keep your resolutions.

Have Fun

Boredom is certainly going to prevent you from keeping your fitness resolutions. You could keep your workouts challenging and engaging by adding variety and doing new things as part of your workout regime.

Track Your Progress

Keep track of any improvements that you notice, whether you find your backaches disappearing, your slim jeans fitting again, or you find losing a few pounds. So whenever you lack motivation, you can remind yourself of these benefits that you received since you started your workout regime. Furthermore, break up your resolutions for short term purposes which will help you to set milestones, keep track of your developments and stay motivated.

Find a Buddy

It would do well to buddy up with a friend or family member while setting up your New Year’s resolution. This will motivate each of the participants, and help in reaching the fitness goals.

Celebrate Your Successes

Rejoice your success by treating yourself something special whenever you reach a landmark. However, see that the treat you select does not go against your fitness resolution.

Behavioral Changes Matter

It makes sense to motivate yourself in changing your lifestyle, which at times may seem to be a tough job to achieve. Start following your fitness plan with behavioral changes and prevent yourself from facing a health scare that could coerce you into losing weight to get fit.

Keeping up with your New Year’s resolution for months may be extremely difficult. But a change in one’s lifestyle for better is possible and it would do well to start doing it right now and stick to your exercise routine for approximately three weeks and form a routine that will see you make it all through the year with your New Year’s resolution.

 

17
Mar

Weight Lifting Technique: Not Sexy, But Safe

download (28)I had just done a set on the calf press machine. A young woman standing nearby said, “You’re the only one in the gym who does this the right way.”

I knew what she meant. Most of the users treat the seated calf press like a leg press.

My first lifting coach was a technique fanatic. He used to grunt, “If you go into the weight room, you’ll see some funny s**t.” We all learned good technique from the start with that coach.

Does It Matter?

Lifting technique is important for safety. Bad form can lead to injury – and cheat the muscle out of its workout.

But bad technique can be an important signal that the target muscle can’t handle the workload. When the weight is appropriate, the lifting action will tend to remain correct.

When the target muscle lacks the strength to lift the weight – or the endurance to finish the set – the body “cheats.” It’s just an attempt to recruit less fatigued muscle fibers, or even get stronger muscles to help. An impressive solution, when you think about it. But it’s not safe.

Errors in technique are always – consciously or unconsciously – a way of making the set easier.

Common mistakes in technique include the following, among others. This is by no means an exhaustive list, just some funny s**t I’ve seen in the weight room over the years.

The Big Wind-Up

Using body momentum is a way of lifting a heavier weight. It might feel gratifying, but it can be dangerous.

You’ve probably seen this if you’ve ever watched anyone do standing arm curls. At some point (maybe even on the first rep), the lifter stops using just the biceps. He starts winding up and rocking his whole body forward and back – or even more dangerously – arching his back to get that weight to the top of the motion.

It’s more effective and less dangerous to use a lighter weight and isolate the biceps. Or at least stop the set as soon as technique deteriorates.

The Need For Speed

Rushing through the repetitions is another way of using momentum. The lifter speeds through the movement and “tosses” the weight up, then lets gravity pull it down, making no effort to control it.

Many people do this on the leg extension machine. The extension is super fast – using a heavier weight than the lifter would be able to handle at a slower, more controlled pace. The return motion is completely uncontrolled. The weight slams down, then gets tossed up again.

Extending the legs slowly instead would make for some solid concentric work, while a controlled return would require eccentric contractions. It’s a much safer and more effective alternative.

Shortened Range of Motion

This is often combined with rushed reps, and can be seen on standing heel raises, triceps press-downs, and arm curls of all varieties.

Posture Errors or Posture Horrors?

One of the most common mistakes in the weight room is “bridging” or arching on bench press, incline press, shoulder press, and even prone leg curls.

Bench, incline and shoulder press all involve the same basic muscles – pectorals (chest), deltoids (shoulders) and triceps. The angle of the bench determines the degree of fiber recruitment from each muscle group.

When a lifter arches during shoulder press, the body may be attempting to recruit more of the stronger chest fibers to assist the weaker, or more fatigued, shoulders. In effect, the arching turns the shoulder press into an incline press.

Similarly, arching during incline press may be the body’s attempt to convert the lift to a flat bench press, which might be a stronger lift.

Arching is so common during incline press, some gyms have incline benches that are shaped for the arch! Yes, someone actually got paid for designing a bench that makes it impossible to do a correct incline press on it. Yikes. But I digress.

Aside from possible strain on the low back, the target muscles are less effectively worked than they would be if proper form were maintained.

Bottom Line?

If your technique begins to deteriorate during a set, stop. Reduce the weight and do your next set with correct technique. Use the right weight and good technique. Stay safe.

Muscles will always and automatically take the easy way out. Only the discipline of technique will keep them working effectively and safely.

 

7
Mar

Easy Ways To Get Rid Of Constipation Naturally

download (25)Constipation is a health issue in which the affected person passes hard stools or is unable to empty the bowel regularly. Lack of enough fiber in one’s diet, certain medications or inadequate water consumption can all lead to constipation. Other conditions such as piles and fissures can manifest due to chronic constipation.

However, there are many tried and tested remedies that can relieve you from this problem in a safe and natural way. Instead of taking prescription drugs, you should opt for all-natural methods since they are free from side effects and are effective at the same time.

If you are not sure of how to treat your constipation naturally, then this article is for you. We are sharing some of the best tips that have helped countless people who suffer from irregular bowel movements throughout the world. So, keep reading to find out more.

Increase fiber intake

Today, our diet has less than the required amount of fiber. This is because the influx of processed food has taken over whole foods. The result is that our body is unable to get enough amounts of fiber to get the bowels moving. You can easily increase fiber in your diet by incorporating whole grains, fresh fruits and vegetables.

Another source of fiber is psyllium husk. Soak two teaspoons of this husk in milk or yoghurt and let it sit for a few minutes. You will notice that the husk begins to absorb the liquid and starts to swell up. Taking this mixture can give your body with much-needed fiber quickly and easily.

Increase water intake

Hard stools are due to the fact that there is insufficient fluid in your body. Your intestines make use of water during the egestion process so you need to drink up to hasten this process. Drinking around 8-10 glasses of water a day will help your body to absorb food better as well as get rid of waste materials more easily.

If you find water too bland for your taste, then add slices of citrus fruit or berries and allow these fruits to infuse for a few hours in someplace cool. The result will be a sweet tasting water that is full of nutrients at the same time.

Take Aloe vera gel

Pure aloe vera gel is a great way to soothe the insides of your stomach. This gel has a slippery consistency and helps to soften your stools as well as allow for easier passage out of the body.

Ideally, you should use aloe gel straight from the plant for best results. Two tablespoons are enough for this purpose. However, if you cannot find fresh aloe gel then you can also drink aloe juice. Just make sure it doesn’t have any fancy additives else you will do more harm than good to your body.

Take herbal supplements

Herbal supplements are a great way to get rid of constipation. These medicines contain potent ingredients that regulate bowel movements and give relief from piles and fissures. Some people take adequate fiber and water yet the lack of bowel contractions make them constipated. For such people, herbal supplements is the answer. This is because these medicines also trigger bowel contractions that help to push waste materials out of the system.

Take flaxseed oil

Flaxseed oil is one of the most popular natural remedies for constipation. This oil helps to coat the digestive system and allow the body to get rid of waste materials more easily. Mix a tablespoon of flaxseed oil with any fresh juice to boost the benefits. Drinking this mixture will also give your body with other nutrients and fiber as well.