Raynaud’s Syndrome

Raynaud’s (ray-NOHZ) disease or Raynaud’s Phenomenon is a problem with blood flow. It is a condition that causes some areas of your body––such as your fingers, toes, and the tips of your nose and ears––to feel numb and cool in response to cold temperatures or stress. In most cases, this inconvenience and discomfort last only for a short time, while your body is reacting to the coldness or stress.  In Raynaud’s disease, the smaller arteries that supply blood to your skin narrow, limiting blood circulation to affected areas.   This is more prevalent in women and people living in cooler climates that are 60 degrees or colder. It also happens quite frequently as the weather suddenly turns from fall to winter and the temperature drops.

Hip Bursitis

Hip bursitis is mostly characterized by the inflammation of a fluid-filled sac located at the bony part of the hip bone or lateral part of the shaft of the thigh bone. The term “bursae” refers to fluid-filled sacs that are located at areas where muscles, ligaments, and tendons slide across the bones. These fluid-filled sacs act as a gliding surface, thereby preventing friction between the bones and soft tissues. More than 150 bursae are located in the human body. When any of these bursae gets inflamed, one is diagnosed with bursitis. Hip bursitis is characterized by symptoms such as pain in the outer thigh and hip area as well as a painful condition that increases friction in your joints. Stretches and strengthening decrease tightness in muscles that may be contributing to this condition. These exercises target muscles that move your leg at the hip joint. Pain might worsen due to running, walking, climbing stairs, or squatting. Incorrect posture at work or home can also cause bursitis. Bursitis is not serious in nature. It can be easily cured with proper care of the injured or inflamed area. Home remedies are enough to cure the ailment, but if it is recurring frequently, you should surely consult your doctor. Individuals affected by this condition should avoid repetitive activities that can put strain on the hip joint.  The first line of defense is rest from irritating activities. The use of painkillers or non-steroid anti-inflammatory drugs (NSAIDs) might be suggested in some cases. A foam roller is also important to use before and after your activity as you find tight areas that need to be kneaded out from tightness caused from your aggravated activity.

High Blood Pressure: The Silent Killer

High Blood Pressure or Hypertension is known as the silent killer. It is a condition that occurs without symptoms for many years and in most cases the cause is unknown. Genetic or environmental are the most explained reasons.

Blood pressure is the pressure your blood gives against your blood vessel walls as your heart pumps. Blood pressure rises with each heartbeat and falls when the heart relaxes between beats despite the fact that there is always pressure between the beats in the arteries.

Blood pressure is measured in millimeters of mercury. Normal blood pressure in adults should be less than 120/80 mm Hg. The higher, or top, number is called systolic pressure and represents the pressure at the peak of each heartbeat. It represents the when your heart is squeezing out the blood and the lower, or bottom; number is called diastolic and represents the pressure when the heart is resting between beats and filling with blood.

Training Your Brain: A Guide to the Reasons We Run

More and more people are discovering the joy of running. But how many of us realize that there is more than a surface reason we run?  We have been created physically, emotionally, and psychologically to run.  In this article we will explore the physical mind and body elements of running, the benefits of running, how to avoid obstacles, how running will help alleviate your physical pain, the stresses of everyday living, and how to prepare for your running in the future.

Our brain is a wonderful machine made of many different parts.  The subconscious, or reflex, brain is where our stimulus response is triggered.  It is formed from childhood, and we learn behavior by practice and doing the same thing over and over.  New patterns can be learned such as running, an activity we do continually over and over until it becomes a habit. Mental skills also can be used to overcome a variety of situations.   Positive self-talk and affirmations can be used to block out pain during the tough parts of races.

Brain Breaks

Brain Breaks are activities for those who work with children. They last five to ten minutes and help students focus on academic material. Typically, Brain Breaks are used by teachers who work with children ranging from preschool through college, but other people can use them too. Experts agree that they should be used every 25 minutes or so, or at certain breaks in an academic day. Short movement activities in the instructional day not only allow students to get their “wiggles” out, but energize them and increase their ability to focus on the next learning activity. As our world becomes busier, many parents are not able to take their children outside for supervised physical activity. Experts agree that Brain Breaks get their minds focused and their blood pumping.

Running Injuries 101

Running has increased in popularity. It has also increased with the average age of five years in both males and females since 1980 to 2011. The number of people finishing a marathon has gone from 1 percent of the population to 5 percent in just a few years. In 2008, more than 14 million runners completed at least 100 days running. But with the interests and increases in running, there are always possibilities for injuries. On average there are 4 injuries per 1,000 hours of running. This means that if you are running 5 to 10 hours per week, you could potentially get 2 injuries per year. This article is dedicated to eliminating or reducing them in your running journey. Most injuries occur when you are a new runner, increase your mileage more than 10 percent in a given week, or are coming back from an injury. Adding distance, using uneven work, speed, running up hills, and interval training are other reasons runners get hurt. The lower body of the hips, knees, legs, and feet are more commonly injured. In the next paragraph, common injuries will be addressed.

Preventative treatment and Rehabilitation for Plantar Fascia

The plantar fascia is a band of connecting fiber that originates at the heel and goes to the bottom of the toes. It facilitates warm-ups of balance, stability, running, walking, and cardiovascular warm-ups. Plantar fasciitis is a condition where the plantar is overstretched; it results in pain that comes from micro-tears and inflammation to the fascia. Some of the causes of plantar fasciitis include improper shoes, wear or tight ankles or calves, increasing vigorous activity more than 10% in a week, and vigorous activity such as running, jumping, or pounding on the bottom of the foot. Tight hamstrings, calves, and shins and stress placed on the plantar fasciitis cause plantar fasciitis. Some great exercises to prevent or rehabilitate the plantar fasciitis include:

Run/Walk Method

[ File # csp0040626, License # 2990982 ]Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php)(c) Can Stock Photo Inc. / barsikJeff Galloway is a 1972 running Olympian who since 1974 has helped more than 300,000 runners achieve their dream of running their first marathon. Following his program of running and walking guarantees a 98 percent injury-free rate. In 1978, Jeff was asked to teach a class in beginning running to 22 deconditioned athletes. He started with the group walking, inserted running, and gradually increased the running segments over 10 weeks. Most continued to take walk breaks to the end of the class and all finished a 5K or 10K. All 22 finished the program with no injuries.

He has authored Runner’s World articles and been on several podcasts that have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the marathoners of all shapes, sizes, ages, and sex who follow the Galloway RUN-WALK-RUN™, low-mileage, three-day, suggestions to an over 98 percent success rate.

Post – Marathon Blues

You have been working hard for the past 18 to 32 weeks and then race day approaches and goes. The miles, the workouts, and the planning are all part of a plan that gets you ready for the race and produces a purpose in your life and a plan for staying fit. It is an exciting time, but, after all, the preparation is over, often times the blues can set in.

After training for a long-distance event, post-marathon blues can occur as you complete one event and feel depressed and empty as you transition to not having a goal. This is caused by a depletion of choline, a precursor for mood-regulating neurotransmitters like dopamine and serotonin. It can cause low energy and depression in most runners.

An Endurance Athlete’s Guide to Energy Supplements

Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length.

Energy supplements contain a combination of proteins, carbohydrates, sodium, electrolytes, potassium, caffeine, and fats to burn energy. There are two kinds of carbohydrates in energy supplements—simple carbohydrates of sucrose, glucose, and fructose and complex carbohydrates such as glucose polymers and maltodextrins.

Supplements delay muscular fatigue, raise your blood sugar, enhance performance. You may also feel a psychological boost in as quickly as five minutes after consuming energy supplements. Energy supplements can provide an athlete with energy during events that require extreme endurance.


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