Drink more Water


The more you exercise, the more important it is to drink the right amount of water before, during, & after your workouts.💪💦
People differ a lot in body size, how much they sweat, the type and amount of exercise they do, and the climate in which they exercise. So “one-glove-fits-all” rule cannot apply.
Dehydration can make it hard to get the most out of your workout, & in extreme situations, can even be dangerous to your health.
🚱Mild dehydration:
1⃣Be a little thirsty
2⃣Feel as if you have to work significantly harder to maintain your performance level
🚱🚱Severe dehydration:
1⃣Lightheadedness
2⃣Uncoordinated
3⃣Muscle cramps
4⃣Symptoms of heat exhaustion, & that can progress to heat stroke, which is potentially fatal & needs medical attention.
The good news👍 is that staying hydrated💦 during exercise really isn’t complicated for most people. If your typical exercise session is around 60 minutes or less, & doesn’t involve vigorous activity outdoors in hot, humid weather😓🚫, you probably don’t need to interrupt your exercise session for a drink unless you prefer to. A healthy, average-sized person can produce as much as 32 oz of sweat during an hour of moderate to vigorous indoor exercise. The goals of fluid intake during exercise is to prevent dehydration from occurring & to not drink in excess of one’s sweating rate.

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Why are REST Days Critical?


👍Helps Body Repair itself♻️
👍Replenish your Energy Levels💫
👍Prevent Mental Burnout🚫
👍Build Strength
👍Reduce the Risk of Overuse Injury💥
👍Makes a Happy Person😃
Take your REST Day once a week.✅ Give your body love & attention & know that every single athlete in the history of time does this, too.
Take your day of rest to reflect on how far you’ve already come & acknowledge & be grateful for your body, willpower & dedication.👌

Gym or Group Fitness-What’s the best for you?


There are a lot of options out there when it comes to fitness. From gym memberships, to group fitness, to in-home personal training — making it difficult to choose what best for you.
Here’s a list if Pros & Cons to make choosing how you get fit a little easier.
Group Fitness👫👬👭
✅Pros:
👍More Motivation
👍Accountability Factor
👍Supervision
👍Variety & Fun
👍Diverse Workouts
👍Achieve better fitness results
👍Social
👍Trying different kinds of classes is a great way to find what speaks to you.
👍Cost Effective
❎Cons:
👎Lack of Individual Training
👎Lack of Attention to Form
👎Overtraining Potential
👎The cost of multiple group classes can add up quickly, finding new instructors/classes can take up valuable time.
🌟Tips/Tricks🌟 If you have an instructor or studio you like, ask if they have deals on class passes or single month memberships. It will save you loads off of buying class passes at their normal price!
Gym💪
✅Pros:
👍(Usually) affordable membership, regular hours, and a wide range of equipment to choose from
👍Individual Training available
❎Cons:
👎Locked into membership for several months at a time
👎You’re on your own during workouts
🌟Tips/Tricks🌟 Negotiate with the employee signing you up for membership! Most gyms have wiggle room in their pricing structure to allow for individualized rates. Also, ask if there are any membership specials coming up in the near future (lowered monthly rate, no initiation fees, etc).

Choosing between a gym membership & group classes isn’t an easy decision. If you’re still having trouble deciding, my suggestion is an easy one: Try both!

Is Walking Enough?


When I ask my patients or clients at Fitness Élixir do they exercise? I usually hear the answer,”We walk. That’s it.😊”
Activities like walking🚶, gardening🌷🌿, cleaning house🏡 are called as Exercise lite. Exercise lite has given many people a false sense that a stroll through the neighborhood is all you need to stay healthy. Instead of pushing people to be more active, it’s given them an excuse to do as little as possible.
🚶🚶🚶Does our kind of walking-
❌improve endurance?
❌reduce the risk of heart disease?
❌help in weight loss?
❌improve muscle strength?
NO⁉️ Then why do it❓
✅THE TRUTH? The more exercise you do, & the more vigorous it is, the more you benefit.👌
If walking is your choice of exercise, a brisk walk🏃🏃🏃🏃 is the way to walk. It’s how you’d walk if you were hurrying to catch a bus/train🚇 or to get in from the rain☔️. It’s walking fast enough so that you begin to feel winded.😅💦
If you’re a lounge lizard whose idea of exercise is picking up the remote control, then walking a little every day will make you healthier & increase your odds of living a long life. But don’t think you can shuffle along & call it exercise. Get walking the right way!👉🏃🏃

Tennis elbow


Lateral epicondylitis, known colloquially as tennis elbow is a condition where the lateral surface i.e the outer surface of the elbow on lateral epicondyle becomes tender and swollen.

It is an over-use injury commonly seen in tennis players or even sometimes in computer users because of over use of common extensor tendon which originates from the lateral epicondyle.

SIGNS AND SYMPTOMS

  • Pain
  • Tenderness
  • Gripping movements are painful
  • Morning stiffness

PATHOPHYSIOLOGY

Cyriax proposed that there are macroscopic and microscopic tears between common extensor tendon and periosteum of lateral humeral epicondyle due to repetitive overuse.The non inflammatory chronic degenerative changes of the origin of extensor carpi radialis brevis muscle. This muscle has a small origin and does transmit large forces through its tendon during repetitive grasping,

SPECIAL TEST

COZEN TEST

1)     Examiner stabilizes the involved elbow while palpating along the lateral epicondyle. With closed fist, the patient pronates and radially deviates the forearm and extends the wrist against the examiner’s resistance

2)     Examiner stabilizes involved elbow with one hand and places the palm of the other hand on the dorsal aspect of the patients hand just distal to the proximal interphalangeal joint of the third digit

In both the tests the positive sign is patient complains of pain on the lateral epicondyle.

PHYSICAL THERAPY INTERVENTION

1) Ultrasound : Has been commonly used since years as a treatment for Tennis elbow, but very few evidence support this fact.

2) Icing: Icing has been found very effective to decrease the inflammation associated with the tenis elbow. Apply ice 2 -3 times a day for 10 min.

3) Mobilization with movement: Mulligan mobilization has found to be effective. Stabilize the humerus with elbow slightly bent and pronated. Give a lateral or a medial glide( depends on which glide is painfree) holding just below the elbow. Ask patient to either make fist and relax or extend and flex the wrist 5 times. Repeat it 3-4 times.

4) Bracing: Patient can buy a tennis elbow brace which should   be worn 1-2 cm below the lateral epicondyle .

5) Taping: The therapist can give a mobilization in either lateral or medial direction depending on painfree glide and put a tape to maintain it

6) Stretches: Patient should regularly perform stretches by holding the stretch for 10 counts.Perform the stretches 5 times for 3 times a day atleast.

7) Stregthening exercises: the Eccentric strengthening exercises are found to be effective as it works on the extensors of the wrist .

                     

8) Recently theraband academy has introduced theraflex bar exercises effective to strengthen the extensors.

http://www.youtube.com/watch?feature=endscreen&v=gsKGbqA9aNo&NR=1

9) Rest is also very important avoiding activities which may put strain on the tendon.

EQUIPMENT MODIFICATION

Using the wrong tennis racquet may have been a contributing factor to your injury. Guidelines for racquet selection fornon-tournament players are provided below.

  1. Racquet material – Graphite composites are currently considered the best in terms of torsion and vibration control.
  2. Head size – A midsize racquet (95-110 square inches) is preferred. The popular oversized racquets cause problems because they make the arm susceptible to injury due to the increased torque effect of shots hit off-center.
  3. String tension – stay at the lower end of the manufacturer’s recommendation. While higher string tensions provide improved ball control, it also increases the torque and vibration experienced by the arm.
  4. Stringing material – synthetic nylon (re-string every 6 months).
  5. Grip size – A grip too large or too small lessens control and promotes excessive wrist movement. To measure an appropriate grip size for your hand see image below.

DISCLAIMER: Kindly check with your physical therapist before attempting any of the exercises.