Dec03

Thoughts on coming back from injury, life, and recent events…

Start practicing these five habits now so you can get on the road to optimal performance—and stay there.

Sooner or later, we all have to deal with an injury. Whether it’s just an overuse issue, a simple sprain, slip and fall injuries, or something more serious or chronic—dealing with an injury is a mental and physical struggle. If you currently struggling with a situation like this one I recommend you to get in touch with injury lawyer american fork to help you if you will present legal causes.

Over 4 million people are injured in car accidents, at the gym or at home  each year in the US. Unfortunately, injuries usually mean less activity and little exercise, which often leads to weight gain. One of the best ways to loose such weight after not exercising due to an injury is by taking natural fat burner supplements or weight loss pills you can find at Mens Journal.

For Northern Hemisphere endurance athletes, now is the time of year when we have a little bit more time to heal, recover and gradually ease back into training. However, whether you’re dealing with an injury during the off-season or right smack in the middle of racing season, for the most part your course of action for how to heal and start training again is the same. A balanced diet is essential for training injuries prevention, check out the best diabacore reviews.

I spoke with Max Prokopy, a specialist at the UVA SPEED Clinic at the University of Virginia’s School of Medicine, to learn what advice he most often gives the many endurance athletes he works with about how to return to training after injury and how best to deal with a recurring one.

While first and foremost it’s important to make sure you’ve gone to see a doctor from QCKinetix to rule out anything that might preclude you from resuming training, once you’ve done that and are on your way back to your baseline, here are five habits for making sure you stay that way:

1. Get a foam roller and use it often.

While foam rolling should not be used as a cureall for any training injury you encounter, it can be a good way to perform self-myofascial release over tight areas like hamstrings, glutes, hips, quads, calves and more.

Foam rolling, while sometimes not a pleasant experience, can help increase bloodflow, which will help your muscles recover faster in between workouts and can aid in preventing particularly tight muscles from causing a gait abnormality that is either contributing to or causing an injury.

A good example of this is a tight calf. Many runners, particularly those who run on their toes, experience a shortening and tightening of their calf muscles, which can lead not only to calf pain, but also to plantar fasciitis. By regularly rolling out your calf muscles after a run, you can help prevent this common overuse injury from occuring.

Try these four foam rolling exercises to get started.

2. Stretch your hip flexors every day.

Whether you are a triathlete, a cyclist, a runner or just an endurance athlete in general, chances are you spend the vast majority of your training hours in the saggital plane (moving forward) and likely bent forward to some degree. Stretching your hip flexors is a great antidote to all of your fun endurance activities, particularly those hours spent in the aero position on your bike or running.

Stretching your hip flexors regularly can help you prevent a host of problems, including knee pain, hip pain and even low back pain.

Luckily, stretching your hip flexors is simple and can be done anywhere—even while watching Game of Thrones! The “Couch Stretch” is a fantastic way to stretch out the front muscles of your body. To do it, start on all fours with your feet facing a wall or other flat, sturdy surface. Lift up one leg and drop your knee down as close to the wall as possible, while your other leg comes out into a kneeling lunge position (making sure your knee is over your ankle and in a comfortable position). The closer your knee is to the wall, the more intense the stretch will be. For more information about healthy supplements visit austinchronicle.com.

Try doing this stretch once a day, starting with 30 seconds on each side and working up to several minutes on each side.

3. Practice diaphragmatic breathing.

So many athletes, particularly triathletes, unknowingly have their diaphragm go up while inhaling rather than down. This can lead to a host of physical pains, as well as an increase in stress levels.

Diaphragmatic breathing is commonly practiced during Yoga, but learning to adjust your breathing during activity can lead to performance gains simply by optimizing your body’s ability to take in oxygen and engage your core.

The best way to start learning diaphragmatic breathing is not while running! Start by lying down with your knees bent and one hand on your upper chest and the other just below your rib cage. As you breathe, feel your lungs expand (your belly will also extend). Try to keep the hand on your  upper chest as still as possible.

You can also do this by standing in front of a mirror as your breathe and watching your diaphragm (which is located at the base of your lungs) go down as you inhale, and up as you exhale. Over time, you can also focus on learning to engage your core as you exhale, which is a powerful tool for keeping the powerhouse of your body engaged throughout the day.

This all might seem awkward at first, but once you practice it you can be more mindful of your breathing during running and cycling. It is also a great way to learn to control your heartrate, breathing rate and your overall stress response to harder efforts.

Get started with diaphragmatic breathing with these four yoga poses for endurance athletes.  

4. Do these two glute exercises regularly.

Having strong, functional glutes is key to preventing a host of injuries and incorrect movement patterns. Many endurance athletes have quite overdeveloped quads, but quite tight and underdeveloped glutes and hamstrings—an imbalance that can lead to hip pain, IT Band Syndrome and more. Do the following two exercises as part of an overall regular strength training and functional movement routine:

SINGLE LEG SQUAT

Placing one leg up on a bench or other roughly knee-level surface, your working leg will be out in front of you in a squat position (making sure your knee is over your ankle). Lower down into a single-let squat position, aiming to get your knee as close to the ground as possible. Do three sets per leg of 8-10 reps.You can start this exercise sans weight (it’s that hard!), but overtime add weight—either by holding dumbells or placing a barbell on your shoulders for increased load. Check out the latest biofit information.

SINGLE LEG GLUTE BRIDGE

Bridges are great exercises for firing your glutes before a workout and for general strengthening. Start by lying down on a mat with your knees bent, making sure your ankles are hip-width distance apart and are roughly six inches away from your bottom. Stretch one leg out in front of you (keeping it in line with your hips) and slowly lift your hips off the ground into a bridge position. Be careful not to use your low back to lift, but instead focus on the power coming from your glutes. Slowly lift and lower 8-10 times before switching legs. Repeat for three sets. As you are lifting and lowering make sure your hips remain level—you will quickly see that this is a fantastic way to quickly identify weaknesses from side to side!

 

5. Undergo biomechanical testing.

Facilities like the UVA SPEED Clinic are changing the way athletes address injuries and plan their training. Through technologies like Vicon Motion Capture Software, people like Prokopy can take everything front joint position and limb alignment to real-time gait analysis into consideration when creating custom-tailored strength and rehab regimens. Check out the latest Alpha heater reviews.

My friend Emily recently experienced this firsthand. She’d had hip pain for a year, seen two doctors, had x-rays and an MRI, even undergone two injections, but the most helpful intervention was a couple sessions with the physical therapist.This injury was incredibly frustrating to a woman who’s been active her whole life. She had her heart set on another IRONMAN next year, but she was hestitant to pull the trigger until her injury was sufficiently behind her. “How could I when no one had figured out the cause of this hip pain so I could fix it and go on?”

Athletes worldwide have been supported by clinics like the UVA SPEED Clinic, where the goal is to work with each athlete’s unique biomechanical footprint making them the most healthy and efficient athlete possible. It’s a resource that endurance athletes should keep in the back of their minds, even if they aren’t currently experiencing any injuries.

After measuring Emily’s join and limb alignment, they carefully placed 17 reflective markers on her limbs, pelvis, lumbar and thoracic spine. She was asked to run on a force-plate instrumented treadmill so they could capture her movement (inefficiencies and all) and use this, along with a detailed injury and training history, to help determine the best course of action.

16 Comments

Leave Your Own
  1. Jessica Price

    Reply

    Growing up in a household that didn’t watch sports, & then being married for 15 years to a man that also did not watch sports, I have only become a football fan in the last two years. What this means is that I was able to find the teams & players I liked based on what I’VE seen in the last two years instead of just liking a team because of someone’s influence. That being said, I have 3 teams that I watch, & you are the only individual player that I’ve followed. I’m learning that I missed out on a LOT of great years from you! Most importantly, I hope you find great health & great peace, but I also hope to see you back in the game! Many prayers!

    • susan rodriguez

      Once Again Troy you amaze me Your thoughts gave me chills and brought a tear to my eye I wear the 43 Jersey proudly Not only because you’re and excellent athlete and play for my all time favorite team but because you are truly an amazing human being if more people were like you especially those in spotlight this world would truly be a spectacular place! Thank you Troy polumalu God bless you and your family!

  2. Suzanne H.

    Reply

    Thank you for being such a good role model. It seems like so many sports figures and celebrities get caught up in the hype of being labeled a “star” that they lose touch not only with themselves but with others. You are one of my all time favorite football players and not just because you play for the Steelers, but because you “keep it real” both on and off the field. It was great to see you playing again on Sunday and to watch the Steelers beat the Ravens!

  3. Patricia Zick (@PCZick)

    Reply

    Dear Troy,
    I’m a recent transplant to Pittsburgh. My husband is a die-hard Steelers fan so I had no choice but to become one myself. Yesterday when the final field goal was made, I cried tears of joy and sobbed when I saw Charlie hug Ben. It was pure joy to see you gracefully take the field and once again lift the spirits of all those around you. I surprised myself (and my husband) by the emotion I felt for all of you who have done your best to make the Steel City proud. Yesterday was well-deserved and appreciated by this new yet loyal fan. Thank you.

  4. Christina S.

    Reply

    You’re an amazing, humble person Troy. I will always be a fan of yours and the Pittsburgh Steelers. Great game yesterday!

  5. Ryan Mendez

    Reply

    Beautiful, eloquent and powerful words filled with meaning on and off the field. Welcome back Troy, you continue to remain in our hearts and thoughts and it was great seeing you with your teammates again.

  6. Nancy Kolodziejski

    Reply

    I have been a Steelers fan since Lynn Swann & Franco Harris graced the field! You are the reason I watch today, and I miss seeing you out there making those plays that only you can make! BE WELL SOON,TROY! And many, many blessings to you and yours this Christmas season.

  7. Sarah Myers

    Reply

    I wore my NO PASSING ZONE shirt great to have you back. Of all the teams I’m glad you all beat the Ravens; but am extra glad not one was hurt. Have been with the Steelers since 1970 through the good and the bad, your still the best team out there and the best family team. You are a true family and team. Stay healthly Love your #1 fan and Mother figure.

  8. Denise Palazzolo

    Reply

    Troy it was such a good site to see you back on the Field you were truely Missed.
    I would like to Thank You for being True to your Faith and your Family. I also where your Jersey have several of them with alot of Pride. Thanks for being Loyal,Passionate about your job and most of all having Heart. Stay Safe

  9. linda

    Reply

    Troy i’m so happy that you are back. I would like to say you are an amazing man your views on life and religion are very comforting. I would like to say THANK YOU for all your encouraging words . sometimes your post just make me look at things in a different way that i hadn’t thought of. Hope all stays great with you. MERRY CHRISTMAS AND HAPPY NEW YEAR TO YOU AND YOUR FAMILY. Love Linda Hill

  10. Victoria Leau-Lafotanoa

    Reply

    As our Samoan motto says: “Faamuamua Le Atua” (Put God First). You portray that very well on and off the field. I am ecstatically overjoyed to see you back on the field, oh how I’ve missed watching you. Praying that you will have a healthy rest of the season and we are rooting for you from Hawaii nei. Alofa le Atua e tuuina atu le malosi fou ia te oe. Blessings to you and the family, Soifua!

  11. Mary Kay Kramer

    Reply

    It was so wonderful to see you back on the field yesterday, and walking off it without re-injuring your calf!! Thank you for being a truly good person and for all the charitable work you do. You are the BEST!!! Welcome back.

  12. Bill Ellis

    Reply

    I have watched football since 1968 when I returned home from Viet Nam. Pittsburgh has been “my” team from that time forward. I have had two “favorite” players since 1968 – number 58 and you. I hope you remain healthy for the rest of your life. It was so good to see you play again.

  13. bobyarina@aol.com

    Reply

    troy,really glad to see you back,and healthy.you may remember me from river view golf course in garden grove,ca,i found your grandmothers sunglasses. peace bob

  14. Beatriz

    Reply

    No matter if some one searches for his required thing, therefore
    he/she wants to be available that in detail, therefore that thing is maintained over here.

  15. Jerry Yoon

    Reply

    Hey troy, i am your fan from China.
    Well I have to tell you that you are my favorite NFL player cuz you play so tough .

Leave a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>