Benefits in Marble

Many of us have had a set back or two due to injuries while on this challenge. In the first month I had to deal with an injury from my back that affected my leg and knee. It was temporary and I was fortunate it didn't keep me from continuing my journey. I know some of our participants have had to stop the challenge until some issues are corrected and this does happen. As Amy says "Most people on a weight-loss journey, especially if you are working out every day, will experience an injury at some point."


So how can we prevent injuries from happening?

• Stretch - Make sure you stretch your body prior to any outdoor or sports activity. There are stretches specific to certain sports, such as golf or running.  Proper stretching helps to increase blood flow to extremities, warming up muscle groups before rigorous use.
• Warm-up exercises - After stretching, you may want to do a cardio-type activity, such as a treadmill, elliptical or just march in place.
• Use the proper form or framework during outdoor activity. Find an instructor or local club that has folks can help you train correctly.
• Wear shoes that fit you properly. Poor-fitting shoes can contribute to possible foot, knee, hip and low back pain.
• Know your body’s limits. If you feel that you need to rest, listen to your body. By utilizing a sport training program, you can safely and gradually progress toward your fitness goal.
• Plan recovery time in your athletic program. This includes rest or days of lighter activity. Regular massage can make the most of your recovery time, improve joint flexibility and range of motion and keep your posture on target for your best performance.*

But if you do have some pain and inflammation due to exercise, remember the acronym R.I.C.E., which stands for rest, ice, compression, and elevation.

• Rest: Stop your activity immediately and rest.
• Ice: Place an ice pack on the affected area at least 10 but no longer than 20 minutes. This is to reduce the swelling of the injured area.
• Compression: Light compression on an injured body part with give support as well as reduce the swelling. This might be an ACE bandage, boot or air splint. Your physician will recommend the best option for you.
• Elevation: Position the injured body part on pillows above the heart level decreases swelling of your injured arm or leg.*

If pain or swelling continues for 48 hours, always contact your doctor. You never want to cause damage that will keep you from getting back to your program.

"Write your injuries in dust, your benefits in marble."  ~ Benjamin Franklin

Can't think of a better way to put injuries in perspective . . . 

Mr. Franklin must have been an athlete at one time. 

Good for you Ben!

* Information take from:
http://www.transformationsmassage.com/tips-to-prevent-sports-injuries-during-the-summer-months