The Most Common Sports Injuries

Exercising is really good for anyone. However, sometimes you get injuries. Knowing the most common sports injuries may be a perfect way to enlighten you on how to take care of your body when you are injured. They should not scare you since most of them are manageable and you can get back on your feet once you have them.

Common sports injuries

· Swollen muscles

This is one common injury that sports people come across. Those who are beginning on intensive exercise are more likely to get muscle swellings. But as soon as your body gets used to it, you can say goodbye to them.

· Knee injuries

Once in a while, you may fall over and support yourself on knees. Once the knee takes a hit, you can be in real trouble. Such injuries are so painful and may put you down for a while.


· Fractures

These are injuries that scrap your bones. They are from heavy impact either by falling or collision with another person. They are not the kinds you would want to have for they take long to heal.

· Dislocations

Joints are fond of dislocating whenever put under immense pressure. They are pretty painful. The good news is that you can easily deal with them by returning the joint to its normal position.

· Shinbone pain

The shin bone is one of the most vulnerable parts for those who take part in sports that may expose it. It can get knocked either by a blow or an object. You will need some pain relief medication to get rid of it, and it takes time to go away depending on how hard you were hit.

How to best handle sports injuries

Injuries in sports are common. Thus you should know how to deal with them when they come your way. Here are tips on how to deal with sports injuries;

Once you are hurt, stop playing:

Quitting from exercise is the best to go once you are injured. It ensures that whatever treatment you will follow will have perfect conditions for healing.


Rest for as long as it takes to be fit again:

Do not rush your injury. Take time to heal before you are back to action. This prevents you from getting frequent injuries if you get into action before you are well enough.

Seek treatment immediately:

Do not wait once you are injured. The sooner you start treatment, the better the chances of getting well soon.

In order to avoid sports injuries, you also need to have the proper gear when playing; one of which is a pair of footwear that will support your feet. Visit the link if you are a soccer player who is in need of the best shoes. You can also see more about it on the Best Cleats’ website.

Foods And Drinks To Avoid Heartburn

Heartburn, also known as acid reflux, can be a painful condition that usually occurs in the chest and abdomen. It has several causes that include lifestyle choices and diet. This condition occurs when the stomach acid works its way back into the esophagus, and one should seek gastroenterologists help if suffering from chronic heartburn.

For the condition to be controlled, certain foods and drinks must be eliminated from the diet. It is necessary to remove the foods all at once, and then introduce them one at a time, to help determine which foods are causing the most trouble. Below are the foods and drinks to avoid

Fried Foods

These foods, from meats to vegetables, are one of the biggest contributors to heartburns/acid reflux. The foods cause aggravation in the digestive system, therefore, triggering heartburn.  Fast food items which are full of fat and sugar are also included in fried foods.

Tomato-Based Products

fcfscfscTomatoes are quite healthy and delicious, but can be a major problem for a person suffering from digestive problems. Tomatoes are acidic and may flare up the stomach. These include marinara sauce, ketchup, and also sliced tomatoes on a salad.


Components contained in chocolate such as; cocoa, caffeine, and fats are the principal factors that cause problems with the digestive system. Chocolate has to be eliminated in part or whole to avoid heartburns.


Citrus fruits contain acid which causes the sphincter in the esophagus to relax, allowing for excess acid to leave the stomach, causing pain. Advice from gastroenterologists is to avoid oranges and grapefruits in particular.

In addition to the food items, gastroenterologists advise persons suffering from heartburns not to eat anything, within a span of two hours before going to bed. It is harder to process food while lying down. Also, you should eat several small meals, rather than eat three large ones, since the body is conditioned to digest smaller meals.

Carbonated Drinks

These drinks such as soft drinks and other carbonated beverages cause the stomach lining to expand further than the natural size, resulting in additional pressure. The drinks also cause burps that can introduce acid into the esophagus.

Caffeinated Drinks

A drink high in caffeine such as coffee, tea, and others, can add to heartburn symptoms. It is, therefore, ideal to avoid them as much as possible.


Alcoholic drinks also relax the esophageal sphincter and cause problems for those suffering from heartburns.

Anyone who suffers from heartburns more than twice per week should seek for gastroenterologists help to alleviate the problem. It may eventually lead to considerably serious health concerns if it remains untreated.


Top 4 Benefits Of Weightlifting

When it comes to benefits of weight lifting, it isn’t about bulging biceps and V shape abs. The healthy benefits of weight lifting cannot be ignored though it may be considered as an activity of vanity. The benefits are:

Physical Capacity

Weightlifting connects tissues and increases the strength of body muscles. It allows you to expend energy by working harder or working more. Physical Capacity refers to exercising, and it can be further be broken down to endurance and muscular strength.

Muscular strength has defined the ability of muscle group or muscle to use maximum against resisting for a rep or single contraction.

Muscular Endurance is the ability of a group of muscle or tissue to put maximal force for longer periods of time.

Body Aesthetics Or Compositionfcfcafac

The percentage of organs, connectivity tissue, bone, fat, water, skin, and muscle are the things your body is referred to be composed of in the fitness industry. People mean putting more muscle or losing body fat when they say getting leaner.  Weight does not solely determine the body. People that have the same height and weight can look very different. It is wrong to say fat weighs less than muscle. They all weigh equally.  Body fat takes more space versus muscle.


Metabolism refers to an individual’s body’s fuel burning furnace because weight lifting increases; the body’s needed energy and its strength.  Your body becomes efficient at utilizing other nutrients and burning the more calories it requires.

Disease Prevention And Injury

fcfacafacWhen you are busting reps during your workout ,or in the weight room. You are building your endurance and strength of connectivity tissues like tendons and ligaments, and also strengthening your muscles. It helps to avoid injuries by stabilizing joints. Resistance muscle training and weight lifting are necessary tools for disease prevention as to the studies that have been done. You will have a lower risk of overweight-related diseases such as blood pressure and diabetes if you have a learner body.

Weight lifting has other benefits like boosting the energy levels, improves body’s coordination, prevents the development of colon cancer, losing fat, lifts up a mood and improves body posture. Thus weight lifting practice is increasing at a high rate though it was neglected for long. Both men and women nowadays do it than in the past it was seen as a men’s activity.It is important for people to engage in weightlifting so that they can be able to enjoy the above benefits.