Tag: Prevent Injury

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Articles, Diet and Nutrition, Health and Wellness

Maximizing Your Potential | Role of Bioactive Peptides in Sports Nutrition to Enhance Athletic Performance

30–95% of recreational exercisers and elite athletes use sports supplements, including pills, protein powders, sports drinks, amino acids or gels. Those who perform training four days or more a week and are concerned about their personality and performance commonly use sports supplements. The main objective of these supplements is to enhance energy levels, bodybuilding, weight loss and performance. 

Bioactive peptides have numerous health benefits, and evidence suggests that they also play an important role in sports nutrition. These peptides positively impact body composition changes and performance, reduce muscle damage, and induce beneficial adaptations within the connective tissue. One such emerging peptide is BPC-157, which has recently gained a lot of popularity among sports enthusiasts. This article describes BPC-157, its uses, types, and supplements.

Categories of sports supplements 

According to The International Society of Sports Nutrition and The International Olympic Committee of Sports Supplements, there are five categories of sports supplements.

  • Ergogenic supplements for enhanced sports-specific performance. It mainly includes creatine and beta-alanine.
  • Medical supplements like vitamins and minerals for treating nutritional deficiencies.
  • Functional foods
  • Sports foods for optimising energy, protein and carbohydrate intake which includes bars, gels, and sports drinks.
  • Herbal and botanical extracts to increase health and performance

What is BPC-157?

Body Protecting Compound 157  is a multi-functioning peptide made up of 

15 amino acids derived from human gastric juices. It has been used widely due to its exceptional ability to heal different types of tissues, like tendons, muscles, nervous system, and ligaments.

The motive behind sports and BPC supplements

The use of supplements in athletes varies depending on the type of sports and activity involved, training level, performance required, age, sex (use is high in men). Athletes have a motive behind using sports supplements. They want good health, better sleep quality, reduced risk of illness, gain a competitive edge with increased energy levels and optimise recovery.

Athletes need energy for training and competition and usually follow a healthy lifestyle.  BPC 157 supplements are used by experts to treat discomfort caused by tissue injury because this peptide increases blood flow and facilitates healing.

Uses of BPC supplements

A valuable tool for athletes

BPC 157 is valuable for athletes because it helps them recover from injuries. Muscle damage may occur after intensive physical activity among athletes and may lead to delayed-onset muscle soreness within 24-48 hours after intensive activity, compromising further sports performance. Athletes need to recover faster so that they can return to their field. 

BPC supplements are beneficial in supporting joint health. They speed up the repair and recovery of damaged and sore muscles and joints, which may help athletes regain mobility and flexibility easily. 

Promotes Digestive Function

BPC 157 supplements provide digestive support for the upper and lower GI tract. These have antiulcer and anti-inflammatory effects, which may make them useful for various gut issues and promote gut healing.

Delayed release formulas are available, which allow this peptide to reach the lower intestine without being affected by the harsh environment of the upper GI tract.  It has good oral bioavailability and benefits the entire gastrointestinal tract. 

Neurological Support

This peptide has vascularisation properties and modulates ischemic injury. It has beneficial effect on central nervous system and attenuates brain damage caused by traumatic brain injury.  It also promotes recovery from severe muscle weakness appearing alongside brain lesions.

Acts as an anti-oxidant

BPC 157 also acts as an antioxidant and may scavenge reactive oxygen species. It can also bind and inactivate free radicals at positions not accessible by other antioxidants.

Upregulate growth factors

It upregulates  growth factors, proangenic effects and is also connected to the bone morphogenic proteins. These growth factors support healing and recovery. 

Inhibits thrombus formation

As demonstrated in animal studies, this peptide may prevent obstructive thrombus formation and may resolve already-formed thrombi. It also maintains platelet function.

Promote wound healing

Angiogenesis plays an important role in wound healing and may be helpful in treating cuts, strains, or bruises. BPC 157 promotes angiogenesis, which encourages faster healing, recovery, and overall health. 

Endothelial Nitric Oxide Production

BPC 157 also has a cytoprotective effect and protects the endothelium. It induces the generation of nitric oxide via activation of the endothelial nitric oxide synthase pathway. Nitric oxide increases blood flow and reduces muscle soreness.

Healing after sports injuries

Tendon injury is the most common sports injury in sports activities.  BPC 157 promotes the ex vivo outgrowth of tendon fibroblasts from tendon explants, cell survival under stress, and migration of tendon fibroblasts (mediated by the  FAK-paxillin pathway activation). This demonstrates the role of BPC 157 healing potential in tendon injuries.

Types of BPC supplements

Different forms of BPC 157 

  • Injectables commonly intraperitoneal
  • Oral supplements like tablets
  • Dermal patches
  • Topical via thin creams

How is BPC 157 used by men and women?

These supplements are used in doses depending on body weight. 2 mcg/kg to as much as 10 mcg/kg can be used twice daily. The dose ranges from 200 mcg to 400 mcg twice daily. They can also be used systemically, like intramuscular injectables used as close to the injury as possible. They can also be used by subcutaneous routes.

Usually, in peptide therapy centres, BPC 157 is used for 2-4 weeks before discontinuation. The therapy is then ceased for two weeks and restarted if needed.

Conclusion

Based on the scientific evidence available, BPC 157 could be a game-changer for athletes and help them recover from injuries. This pentadecapeptide has numerous health benefits, making it a part of the effective therapy required to manage sports injuries. It has properties that make it protective, preventive and healer.

Experts are using this peptide to manage numerous health conditions in therapy centres. High-quality BPC supplements are available online from reputable brands. Before taking BPC 157, consult a healthcare professional to seek more information.

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How to Progress Your Knee-Friendly Strength Training Routine at the Gym
Articles, Guest Articles, Strength Training

Knee-Friendly Strength Training at the Gym

Maintaining healthy knees is crucial for an active lifestyle. Injuries can significantly limit mobility and enjoyment of physical activities. Strength training is vital in keeping your knees strong, stable, and resilient. But for those with knee concerns, traditional exercises may need adjustments. This guide covers into crafting and progressing a knee-friendly strength training routine at the gym, empowering you to build strength safely and effectively.

Understanding the Basics

Knee Anatomy and Common Injuries

Knees are important! They hold us up and let us move. But they have several parts that work together:

  • Tough bands (ligaments) for stability
  • A strong cord (patellar tendon) for straightening
  • Muscles for support

Sometimes, these parts get hurt, making it harder to do exercises that strengthen our muscles.

The Role of Strength Training in Knee Health

Strength training offers several benefits for knee health. Stronger muscles help absorb impact, improve stability, and support the joint during movement. 

This is especially important for those recovering from injuries or dealing with knee pain, including sciatica knee pain.

By incorporating exercises that target the muscles around the knee, you can prevent future injuries, improve muscle tone, and enhance overall joint support.

Crafting Your Knee-Friendly Gym Routine

Initial Assessments and Considerations

It’s always a good idea to talk to a doctor or trainer who knows about exercise before you start a new program. 

This is especially important if your knees bother you, or you are experiencing knee pain after hip replacement surgery. 

They can check your knees, see how far you can bend them, and see how strong they are. Then, they can help you pick exercises that are safe for you and will help you get stronger.

Warm-Up and Cool-Down

A proper warm-up preps your muscles and joints for exercise, while a cool-down helps your body return to its resting state. To warm up, include dynamic stretches like hamstring stretches, calf raises, and hip circles. Focus on static stretches like quadriceps and hamstring holds during your cool-down.

Core Components of a Knee-Friendly Routine

Knee Strength Training Exercises

Focus on exercises that minimize stress on the joint. Here are some options:

  • Squat Variations: Air squats, wall squats, and bodyweight squats are excellent starting points. You can progress to goblet squats holding a dumbbell close to your chest.
  • Lunges: Start with stationary lunges and progress to walking lunges with light weights. Bulgarian split squats further challenge your balance and stability.
  • Step-ups: Utilize a sturdy platform to step up and down with one leg at a time.

Low-Impact Exercises

Consider incorporating low-impact activities into your routine.

  • Swimming: Offers a full-body workout with minimal impact on your knees.
  • Cycling: Stationary bikes or outdoor cycling are great for strengthening leg muscles without putting stress on your joints.
  • Elliptical Trainer: This machine simulates stair climbing with minimal knee stress.

Balance and Core Exercises

Core and balance exercises enhance knee stability.

  • Balance Board: Improves proprioception (body awareness) and helps build stability in the lower body.
  • Stability Ball Exercises: Exercises like bridges and planks on a stability ball challenge your core and improve overall balance.
  • Core Strengthening: Exercises like planks, side planks, and Russian twists strengthen your core, indirectly supporting your knees.

Progressing Your Routine Safely

Progression Techniques

Once you’ve mastered the basic exercises, it’s time to progress.

Here are some key principles:

  • Overload: This means gradually increasing the weight, sets, or repetitions to continue challenging your muscles.
  • Frequency: How often you train. Start with 2-3 times per week, allowing sufficient rest for recovery.
  • Repetition: Repetition refers to the number of times you repeat an exercise within a set. Adjust repetitions based on your chosen weight.

Incorporating Advanced Movements:

As you progress, consider more challenging exercises:

  • Eccentric Goblet Squat: Focus on the squat’s lowering (eccentric) phase to build strength and improve control.
  • Banded Glute Bridge: Add resistance bands around your thighs for a more demanding glute bridge variation.

Monitoring and Adjusting Your Routine

Listen to your body! If you experience pain during or after exercise, it’s crucial to stop the activity and adjust the exercise or weight. Feel free to seek professional guidance if you experience persistent pain or lack progress.

Additional Tips for Knee-Friendly Strength Training

Nutrition and Hydration

Proper hydration keeps your joints lubricated and functioning optimally. Incorporate anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids into your diet to promote overall joint health.

Cross-Training and Rest Days

Cross-training with activities like yoga or low-impact cardio exercises helps maintain overall fitness while giving your knees a break and schedule rest days for optimal recovery, allowing your muscles to rebuild and strengthen.

Conclusion

Building a knee-friendly strength training routine empowers you to take control of your knee health. Remember, progress comfortably, listen to your body, and maintain consistency. With dedication and the right approach, you can achieve your fitness goals while safeguarding your knees for an active and healthy life.

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Stay Fit, Stay Safe: Unmasking the Most Common Gym Injuries
Articles, Guest Articles, Strength Training

Stay Fit, Stay Safe: Unmasking the Most Common Gym Injuries

The gym is a popular destination for many when it comes to maintaining a healthy and active lifestyle. It provides various equipment and workout options to help individuals achieve their fitness goals. However, amidst the pursuit of strength and endurance, it’s essential to be aware of the potential risks of intense physical activity. This article will unmask the most common injuries encountered in the gym, providing valuable insights into prevention and safety.

Understanding the Risks

Before diving into specific injuries, it’s crucial to recognize the inherent risks associated with gym workouts. Pushing your body to its limits can stress your muscles, joints, and connective tissues, increasing the likelihood of injury. Additionally, improper form, overtraining, inadequate warm-up or cool-down routines, and lack of supervision or guidance can further exacerbate the risks. By understanding these factors, you can take proactive steps to mitigate the chances of injury.

Strains and Sprains: The Usual Culprits

1. Pulled Muscles

Muscle strains occur when the fibers in a muscle or tendon are stretched beyond their capacity, leading to tears. Common culprits include sudden movements, overexertion, or using improper form. Engaging in appropriate warm-up exercises, including strain injury stretching exercises, can help improve muscle flexibility and reduce the risk of strains. Strained muscles can range from mild to severe, resulting in pain, swelling, and limited mobility.

2. Ligament Sprains

Ligament sprains happen when the ligaments, which connect bones and provide stability to joints, are stretched or torn. This type of injury commonly occurs due to sudden movements, falls, or improper landing techniques. Sprains are often accompanied by pain, swelling, and difficulty bearing weight.

Overuse Injuries: A Slow and Steady Setback

1. Tendinitis

Tendinitis is characterized by the inflammation or irritation of a tendon, which connects muscles to bones. Repetitive movements or excessive strain on the tendon can lead to tendinitis. Common areas affected include the elbows (tennis elbow), shoulders, knees, and Achilles tendon. Symptoms include pain, swelling, and restricted range of motion.

How To Treat Tendinitis >>

2. Stress Fractures

Stress fractures are tiny cracks in bones due to repetitive force or disproportionate impact on a particular area. High-impact activities like running or jumping can contribute to stress fractures, improper footwear, or sudden increases in intensity. These fractures often manifest as localized pain, tenderness, and swelling.

Protecting Your Spine and Joints

1. Back Injuries

Back injuries are prevalent in the gym, ranging from minor muscle strains to herniated discs. Poor lifting technique, heavy weights, and excessive twisting motions are common contributors. Back injuries can result in severe pain, limited mobility, and even long-term complications.

2. Joint Problems

Joints such as the knees, shoulders, and wrists are susceptible to injury in the gym. Overloading joints with excessive weight, repetitive impact, or incorrect form can lead to dislocations, bursitis, or tendonitis. These injuries cause pain, inflammation, and instability in the affected joint.

Prevention and Safety Measures

While the risks of injury are present, there are several steps you can take to stay fit and safe in the gym:

  1. Proper Technique and Form: Ensure you understand the correct form for each exercise and don’t hesitate to seek guidance from a qualified trainer if needed. Practice proper techniques to minimize strain on your muscles and joints.
  2. Warm-up and Cool-down: Always start your workout with a thorough warm-up to increase blood flow and prepare your body for the upcoming activity. Similarly, end your session with a proper cool-down to help your body recover and reduce post-workout soreness.
  3. Progress Gradually: Avoid the temptation to push yourself too hard too soon. Gradually increase your workouts’ intensity, duration, and weight to allow your body to adapt and strengthen over time. Listen to your body’s signals and avoid overtraining.
  4. Use Appropriate Equipment: Ensure that you’re using the right equipment for your workout and that it’s properly maintained. Adjust machines and weights to fit your body and skill level. Invest in supportive footwear and protective gear if necessary.
  5. Stay Hydrated: Proper hydration is essential for optimal performance and muscle function. Drink plenty of fluids before, during, and after your workout to prevent dehydration and muscle cramps.
  6. Rest and Recovery: Give your body adequate time to rest and recover between workouts. Incorporate rest days into your routine to allow your muscles and joints to heal and rebuild. Overtraining can increase the risk of injury and hinder your progress.
  7. Listen to Your Body: Pay attention to any discomfort, pain, or unusual sensations during your workouts. If something doesn’t feel right, stop and assess the situation. Pushing through pain can lead to further injury. Consult a healthcare professional if you experience persistent or severe pain.
  8. Supervision and Guidance: If you’re new to the gym or trying out new exercises, consider working with a qualified personal trainer who can provide proper instruction, monitor your form, and create a safe and effective workout plan tailored to your goals and abilities.

Conclusion

Staying fit and active is important for overall health and well-being, but it’s equally crucial to prioritize safety in the gym. By understanding the common injuries that can occur and taking preventive measures, you can minimize the risk of getting hurt. Remember to practice proper technique, gradually progress your workouts, and listen to your body’s signals. With a proactive approach to injury prevention, you can stay fit and enjoy your gym sessions with confidence. Stay fit, stay safe!

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Tendonitis Treatment How To Treat, Prevent and Cure Tendinitis Fast!
Articles, Strength Training

Tendonitis Treatment | How To Treat, Prevent and Cure Tendinitis—Fast!

Tendinitis sucks! Especially for those of us that love to workout and get stronger. And it doesn’t matter where the pain is (wrist, elbow, knee, ankle, etc.), it is going to slow you down and hold you back from what you want to do. So, this article will teach you the best and fastest ways of how to treat, prevent and cure tendonitis using a Voodoo Muscle Floss Band and Medical RICE Treatment; to decrease inflammation and pain, quickly.

Table Of Contents:

What is Tendonitis?

First, tendonitis, also known as tendinitis, is inflammation of a tendon. It is commonly caused by muscle overuse or repeated improper movement. And if not corrected and treated properly, it can lead to a tendon strain, or tear. Which will keep you out of action for months, or even years. So take this minor inflammation seriously.

What makes tendonitis such a hard injury to treat is your tendons themselves. Tendons are a connection between muscle and bone. And they hold similar properties to both. For example, they are slightly stretchable like a muscle but dense like bone. And they take a lot longer to heal than muscle because they are not vascular (do not have veins).

Muscles are quick to heal because they are vascular and have a lot of blood flow. But tendons are not so the healing process takes a lot longer. Plus, they are in constant motion just like your muscles but take longer to strengthen. Which means they need to avoid being broken down more than they are built up. As that is how this all occurred in the first place.

With that being said, let’s get into how to treat tendonitis and prevent it from occurring again. 

RICE Treatment Method

Best Treatments for Tendonitis

Whether you have acute (short term) or chronic (long term) tendonitis, the treatment is the same. It will just take longer to fix the longer you put it off. 

You need to increase blood flow, while decreasing inflammation.

To treat tendonitis or any inflammation, you need to both increase blood flow and decrease inflammation. The greater the blood flow, the faster the healing. However, the greater the blood flow, the more chance of building up inflammation. And, though it is your body’s healing mechanism, inflammation causes pain.

So, the goal is to allow enough inflammation for healing to occur, while decreasing pain as much as possible. With all this in mind, doctors came up with the RICE Method Treatment.

RICE Method – Tendonitis and Inflammation Treatment

The best protocol for treating any inflammation is known as RICE (Rest, Ice, Compression, Elevation).

Rest

Rest the tendon and affected muscle group as much as you can. This means you need to take some time off from all activity. And decreasing the intensity or taking it light will not work, because the problem is not the intensity of the movement. It is the movement itself. 

For acute tendonitis, you can likely take 10-14 days off from all activity and be back to 100%, if you follow the entire RICE Treatment daily during your time off. 

For chronic tendinitis inflammation, it depends on how long you have put off treatment. But you will likely need to avoid as much activity as you can for at least 1+ months. 

Ice

Ice the inflamed area for 20 minutes on and 40 minutes off, as often as you can. This means all day, every day. 

It is best to use actual crushed ice in a thin plastic bag applied directly to the area. Do not put a towel or even paper towel between when using real ice because you need the cold to get deep into the tissue.

However, if using an ice pack, you MUST put a thin towel or a few paper towels between your skin and the pack. This is because your skin freezes as 30 degrees Fahrenheit, and ice packs can get colder than that. But ice melts at 32 degrees Fahrenheit so your skin will never freeze from normal crushed ice.

For even faster results, apply heat to the affected area during your 40-minute bouts off cold. However, always finish your sessions with cold.

This is because cold decreases blood flow and decreases inflammation. While heat increases blood flow but also increases inflammation. We want your body to have better blood flow to help repair your tissue, but it is more important to decrease the built-up inflammation.

So always finish with cold, before taking a break from the regiment.

The 5 Stages Of Cold

While icing, you should feel the affected area go through the 5 Stages Of Cold. That is how you determine if your icing is effective or not. These 5 stages are:

Stage 1 – Cold

Stage 2 – Burning

Stage 3 – Tingling

Stage 4 – Aching

Stage 5 – Numb

It normally takes about 5 minutes to go through the first 4 stages. But if you can get through it, then you will be numb and can go for as long as is needed.

Plus, the more you do it the more your body will get used to the sensations and eventually it will learn to go straight from cold to numb. 

Compression & Elevation

Compression and elevation both help to decrease inflammation by decreasing blood flow and draining the area of inflamed fluid. Compressing the affected area prevents it from filling up with inflamed fluid. And the higher you elevate the area above your heart the easier it is to drain out any bad fluid. 

Realize that sitting in a recliner with your feet up does not count as elevation. The affected area needs to be at least 12 inches above your heart. And the higher the better for drainage.

Unless there is major swelling, you do not need to focus a lot on these with tendonitis, but they can help while icing.

Voodoo Muscle Floss BandVoodoo Muscle Floss Band for Tendonitis

The Voodoo Muscle Floss Band, originally created by The Ready State (formerly known as MobilityWOD), was designed to treat and cure Tendonitis in athletes. And it works REALLY WELL! Most people are 75-100% cured after just one 2-5 minute treatment!

VIDEO: Watch the Voodoo Muscle Floss Band in action >>

WARNING: Though the Voodoo Muscle Floss Band works very well, it is EXTREMELY PAINFUL! If I was to describe it, most people think it feels as if their skin is being peeled off for 2-5 minutes. And almost everyone cries (even grown men that think they are tough).

But if you can get past the pain, you will almost instantly be cured!

So the way that I think of it is this…you can either feel a little bit of pain over a long period of time. Or feel a lot of pain over a short period to be healed. Your choice.

Get your Voodoo Muscle Floss Band >>

Other Inflammation Treatments

Anti-Inflammatory Drugs

Over-the-counter anti-inflammatories can help with some pain relief. However, by decreasing inflammation, they slow down the healing process. So only use them if absolutely needed, and do not think that they are healing the injury.

Massage

Foam Rolling and Deep Tissue Massages can help to relax your tight muscles pulling on the inflamed tendon, and therefore help to relieve pain. This is preferred over stretching the surrounding muscle groups because stretching increases the stress placed on the tendon.

So, do not stretch the tendon until all pain has gone away for at least 7 days. And focus the massage on your muscles, not the inflamed tendon.

Acupuncture

Acupuncture can help by increasing blood flow to the affected area and therefore helps your body heal itself, only faster.

ICY HOT

IcyHot Patches and creams, or other related topicals, do help you feel good through different skin sensations. However, on the deep tissue level, where the actual problem is, they have no effect.

If you are an athlete and need something to help you “play through it”, then give them a shot. But it is not recommended as the more activity you do the longer the healing process will take. 

Tendonitis Prevention

Now that you know how to treat your tendonitis symptoms, let’s go over how to prevent and cure it from happening again. 

Here is how to prevent tendonitis from ever holding you back:

  • Learn how to move properly
  • Increase Your Mobility
  • Build Strength and Endurance

Move Properly

Again, one of the most common ways to develop tendonitis is through improper movements. If you move in a way that your body was not designed to move, then you are placing extra stress on your muscles, joints, and tendons. Your tendons are the weakest of the 3 and are therefore the most common to show warning signs and/or tear. 

How to move properly for you depends on the activities you do and the sports you play. But if you can do most bodyweight exercises perfectly, you are off to a great start.

Perfect your bodyweight movements with the Daily 30 >>

Strength Training Exercise Guide >>

Stretch

We know, stretching is boring and painful. But it is one of the best ways to help prevent injury in any activity that you do. Movement just simply isn’t enough. You need to force your muscles, joints, and tendons to work properly. And the more you neglect them, the harder it will become.

Again, DO NOT STRETCH YOUR INFLAMED TENDONS! If you do, you risk tearing them! Wait until the pain has gone away for at least 7 days. Then start back with light stretching and slowly increase over time. 

In the meantime, massage the surrounding area instead.

How To Warm-Up Properly before a Workout >>

Mobility Stretching Exercises >>

How To Foam Roll Properly >>

Build Strength

Fact: The stronger you are, the less likely you are to injury your muscles and tendons. It is the weakest muscle/tendon in a chain of movements that gets overworked and fatigues the fastest, leading to an overuse injury in the form of tendonitis. So work your weaknesses and don’t neglect any area. 

Remember, the tendon that is inflamed with tendonitis usually attaches to the weak muscle that needs to be built up.

Most Common Examples:

  • Patellar Knee Tendonitis = Weak Quads
  • Bicep Tendonitis = Weak Biceps
  • Tricep Tendonitis = Weak Triceps

Of course, the opposing muscle does play a huge role in this as well. For example, with patellar knee tendonitis, those with weak quads usually have really strong hips and hamstrings that put more stress on the knee-tendon.

And improper movement is another factor, but if the muscle is strong, it is still less likely to develop tendonitis.

Strength Programs >>

Tendinitis Treatment in Conclusion

Overall, tendonitis inflammation can instantly hold you back from your sport, training or other activities. But if you use the RICE treatment to decrease inflammation while increasing blood flow, you will be back to action in no time! Then make sure you always follow our tendonitis prevention tips so that you can be cured for life! 

Learn more about how to decrease muscle and joint pain >>

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