Guide to Preventing Hip Injuries While Exercising

Emery

It’s a rare soccer player who hasn’t heard of or experienced hip pointers or basic muscle tears. Hip injuries are common in all sports that involve sudden change of motion or rotation of the hip joint in odd ways, so even sports that do not involve a lot of risk of injury from collision (such as golf or tennis) may see a disproportionate number of players with hip injuries. In sports where sudden directional changes are coupled with potential collision, such as soccer and football, hip injuries can be extremely common. However, there are a number of ways to avoid injury, mostly centered on stretching exercises prior to playing.

Hip injury can be prevented by proper stretching and by training even on the off-season. Any sport that requires sudden stops and starts, sudden changes in momentum, or twisting action by the hip can create hip injuries. Hip injuries can be extremely minor, requiring only rest and a bit of ice and elevation, to extremely major, necessitating surgery and bed rest. Fortunately, the below stretches can decrease the chances of a hip injury, as can making sure to stop immediately when one begins so that it can be treated before major injury occurs.

Stretches are always useful in keeping your hips in shape and if it does not involve too much stress, it will be quite a useful practice as it will prevent weight problems as well, which you can learn more by looking up hip flexors info online.

The article Hip to be Square in Men’s Fitness delineates a number of stretches that can decrease the likelihood of hip injury. One of these, the inner leg lift, is one seen in almost every pre-game workout. In this stretch, players lay on their side and lifts the leg on top into the air by about six to twelve inches repeatedly, making sure to lift and lower steadily. This stretches out the hip muscles and strengthens the thigh muscles to provide additional support.

The outer leg lift is just like the inner leg left in starting position. However, instead of raising the top leg, the bottom leg is raised. To do this, place the top leg, bent, with foot next to the kneecap of the bottom leg. Then raise the bottom leg slowly about 3-6 inches off of the ground. After 10-15 repetitions, roll over and switch legs.

Another useful exercise to avoid hip injury is the hip flexor, which I found particularly useful in avoiding the hip pointers that repeatedly cropped up while I was playing soccer. From a standing position, the player raises one leg off of the floor and bend it. Hold for about 10 seconds, then lower the leg slowly. Repeat for 5-10 times before doing the same with the other leg.

What workout is complete without squats? Squatting is a relatively simple though immensely tiring stretch that works the calf, thigh and gluts, all areas that help provide support so that hip injury is less likely to occur. From a standing position, bend both legs and squat down. Do not use the ground or your legs to rest upon, relying instead on pure muscle strength of the above referenced muscles to keep you up. After squatting for about a second, rise up slowly. Do this repeatedly. Although exhausting, it has a multitude of advantages and, I would say, is the best prevention for hip injury.

Squeezing an exercise ball (or a football or a soccer ball) between the thighs above the knees can improve inner thigh strength and decrease likelihood of hip injury.

Jackknives also improve leg strength and make hip injury less common. Players lay on their backs with hands tucked behind their heads. Legs are bent suddenly and sharply to bring the knees to the chest, then lowered slowly. This is repeated 10-20 times and increases flexibility and strengthens the gluts.

Much like the jackknife is lying leg raises. This exercise consists of laying on one’s back and raising the whole straight leg up in the air to a 90 degree angle to the rest of the body. It works the same muscles as the jackknife, but should be done more slowly.

My all time favorite stretch is the twisting leg raise because it has the added advantage of working the abdominal muscles at the same time with wonderful results. The disadvantage to this exercise is that it necessitates at the very least a chin up bar, though an actual exercise stand built for this purpose is better. Either hanging on the bar or placing arms appropriately on the arm bars, the knees are raised to the chest in a quick twisting motion to the right, then to the left. Each side should be repeated 10-20 times.

A particularly tricky stretch that provides exceptional flexibility and can often be seen on high school football fields before a game is the abdominal dragon flag. Lying down, legs are raised much as in the lying leg raise. The difference is that the player then continues raising his or her back from the ground until only the very upper most portion of the neck and the head are the only portions of the body left on the ground.

As a coach of young teenage girls, I favored the instep lunge for building glut muscles and providing flexibility, and encouraged them to continue this exercise even in the off season to maintain that strength and flexibility. Players stretching in this manner start in a standing position, then lunge one foot forward as far as they can reach, squatting down as they do so and bending the knee sharply. The other leg is then brought forward to come even with the first, and then the foot that was not lunged previously is lunged forward. This is repeated across an entire length of the field.

Laundromat Law Of Attraction

Emery

I broke my washing machine. Did I take a baseball bat to it? No, but it might have been fun. I guess I still could if I really wanted, although I really need to get on craigslist and post it for scrap. I broke my washing machine with the power of my mind. Moreover, reading manifestation magic reviews also gave me a little confidence in myself as well.

I do a lot of laundries, and every time I put a load in, took a loadout, or walked past that machine I imagined it breaking and then me using a brand new energy-efficient machine. I imagined how it would look, the detergent I would use, the decrease in our water and electric bills, how it wouldn’t rock and howl like a maniac when it got unbalanced on the rinse cycle, how the clothes wouldn’t come out dripping (a real problem when you exclusively line dry in rainy winter), and then I’d finish up this wonderful fantasy with the thought that I would buy a new one “as soon as this one breaks beyond repair!”

Now I suppose this wasn’t the most mature way to go about obtaining myself a new washing machine. The question on everyone’s mind probably is “if you hated it so much, why didn’t you just save up for a new one?” I guess that does make more sense, but when you are currently applying for an income-based repayment on thousands of dollars of school loans and negotiating payment plans on six-month-old bills to your eye doctor, saving up for a new washing machine seems just a little frivolous. I guess I felt like I would really have to deserve to get a new washer and part of that feeling seems to have included flooding my garage numerous times, failed repairs, and hauling two kids and six loads of stinky laundry down the street twice a week.

When my husband and I finally decided this needed a replacement I found myself balking and dragging my feet. I knew I should just suck it up and get another free machine and wash it into the dirt again, but I just couldn’t. Finally, I pieced together my reluctance and my visions. When I told Edward about my broken washer daydreams he just sighed and said “why did you do that?” then helped me find the perfect washing machine.

We have a remake of an old wringer washer on its way to us right now. It should be here next week. I am so excited. It’s a little more labor-intensive, but I kind of like that. That’s partly why I line dry. There is something so soothing and meaningful about handling each item. When you don’t own very much, caring for what you do have becomes more important, and as you care for each item, it’s almost as if you infuse it with the love and appreciation for what it does for you and in return, you feel that love surround you as you wear it. I know, I’m a little batty. I’m sure that’s not what my family is thinking as they slide into cold damp clothing that didn’t get completely dry.

Why the Mario Party Series is Our Favorite

Emery

Since video games became popular in the 1980s, my wife and I have played countless games such as Fortnites that also featured today’s Fortnite item shop. Technology advancements make games so much more action-packed and realistic now than back then. However, we now prefer more laid-back family-oriented games. Nintendo’s Mario Party suits us perfectly, and it has become our favorite video game series.

Family game

Mario Party is a family-friendly series of which we approve for our pre-teen son. We look for games that have an ESRB rating of E10 or lower. Mario Party games are rated E. We have never seen anything that we deem inappropriate in any of the seven Mario Party games that we have played since 2006.

Gameplay

Characters race in board-game fashion obtaining gold stars. The player who obtains the most wins. Collecting stars takes both luck and skill. Dice rolls determine the number of spaces to move, and where the road splits, players must choose the correct path to the star. Players must have enough coins – usually twenty — to purchase the stars. To get the coins, players can win minigames between turns, land on special coin bonus spaces, or take them from other players. Players can lose coins by losing duels, landing on certain spaces, buying stars and power orbs, or having the evil dragon Bowser take them.

Minigames

Players roll the dice and move toward the stars. After all four players roll and move, they compete in minigames for coins. The minigames feature many different types of competition: races, memory, sports, chance, fights, and more. The winner gets ten coins in most cases, but variations occur. We each have a specialty. I normally win the quick reaction games, my wife is best with the fighting games, and our son almost always wins the skill games. We never know which will pop up, so we cannot predict the winner in advance.

Equal chances of winning

Our son will completely destroy us at most fast-paced games, but we can compete with him at any Mario Party game. The games mix fast-paced minigames with slow-moving turns. Winning or losing every time makes a game tedious for us, but since any of us can win Mario Party, we stay interested. Success can turn sour quickly, and special chance spaces can cause players to exchange fortunes at any time. We have all had our low star count turn high – and high to low – by landing on a chance space within the last few turns of a game.

Time together

One final quality makes the Mario Party series our favorite. We can visit as a family while we play. We can talk casually about our day or our son’s last baseball game, or we can discuss more serious issues such as bills due, family concerns, or important upcoming tasks and events. We will even bring our Nintendo Gamecube with us on vacations so we can play Mario Party 4 through 7 in our resort rooms.

Looking for more

We really enjoy the Mario Party series. The games allow us to spend time together, and we all have an equal chance of winning. We own seven of the nine versions available, and if/when versions 1 and 3 become downloadable for Wii, we will get them. We always look forward to the next version, and we hope that Nintendo will put out Mario Party 10 before too long.

How To Make An Ant Free Cat Or Dog Feeding Bowl

Emery

In addition to a couple of indoor cats my wife and I enjoy feeding several additional outdoor pets. Two of these ‘outsiders’ are cats we have adopted which were born in the wild and prefer to live outside. In addition (at last count) 3 abandoned/stray cats are frequent guests at the three feeding and water bowls we maintain on our covered front porch.

From our breakfast room window we enjoy watching the almost constant parade of cats of all shapes, sizes and colors to and from our front porch.

Each morning we rinse out and wipe clean the 3 feed bowls and fill each bowl with 3 cups of dried, pellet cat food. In the evening we replenish the bowls with an additional cup of food. The water bowl is replenished daily and changed every third day.

During the winter months our feeding routine presents few problems. The cats, knowing our feeding schedule are hungrily standing by as we refill the bowls and will revisit the bowls throughout the day until all of the food is gone. Different people have the question that How to wash and groom a dog’s face? The washing of the face should be done with proper care through soap and water. It can be done through the experts also.

However, with the first sign of Spring a new problem surfaces. Overnight thousands of ants appear, marching in straight, orderly lines from the ground, up the foundation wall, onto the porch and into the feed bowls. As Spring gives way to Summer ants are everywhere, thousands upon thousands of hungry, marching ants. These little critters not only cover the floor of the porch, but concentrate so heavily in the feed bowls that the brown pellets appear to take up the orange tint of shoulder to shoulder ants.

Making matters worse even the most hungry of our cats will not feed once the bowl is infested with ants.

What to do?

In an attempt to eliminate the ant problem we considered using any of several commercial pesticides, but after reading the warning labels we were very concerned about the potential environmental effect of applying these poisonous sprays and powders which could possibly end up in our ground water. Most of all we did not want these poisons in and around our cat feeding area.

The solution we found was both simple and effective and importantly, presented no danger the health of our cats or the environment.

Step 1:

From a neighborhood Home Furnishings store I found and purchased 3 sets of very inexpensive plastic bowls. Each set contained six varying sized bowls, nested together on top of one twelve inch diameter saucer.

Step 2:

From each set we selected the smallest bowl, which was 6 inches in diameter and three inches deep, to be our new cat feeding bowl.

Step 3:

From each of the three sets we selected the 12 inch in diameter saucer and filled each with two inches of water.

Step 4:

In the center of each water-filled saucer we placed the 6 inch bowl (step 2 above) and filled it with the usual 3 cups of pelltized food.

The weight of the food filled bowl is sufficient to keep it from floating. Placing the food bowl in the center of the saucer provides a 3 inch water filled moat around the food bowl which serves as a very effective and safe deterrent from invading ants.

After initial deployment of our new defense the ants would march up to the saucer, climb its’ side and circle the perimeter, looking for a way to cross over to the feed bowl. Evidently in response to the smell of the food the ants returned for the next three days before giving up the fight.

As an unexpected by product of our feeding system we were surprised to see the cats happily alternating between feeding and drinking from the saucer’s ‘moat’.

This environmentally safe system has continued to work quite successfully for us.

Hiking The Narrows At Zion National Park

Emery

I’ll never forget my first trip to Zion National Park in Southern Utah. I’ve been to other National Parks, but none have compared in beauty or in array of activities. The main attraction, if you had to narrow it down to just one (no pun intended), at Zion is The Narrows. Carved from the Virgin River, The Narrows is a natural wonder unlike any other. The pottery smooth walls that tower to heights that skyscrapers would envy are just the beginning.

Being the adventurous type, I couldn’t just do as others do and enter the bottom  amp; work my way upward… No, that would be too easy. I like to take the road less traveled and that is exactly what I did, after getting my backcountry permit of course. With driving directions, a not too specific hiking guide, and a few companions, I headed to the journey of a lifetime. The sunset drive was definitely notable and the directions lead me to a not so smooth dirt road that eventually came to a gate that opened to a small parking area in a cow pasture.

We were specifically told that no tents were to be pitched on this private piece of property, so we prepared for a chilly night under the stars with the cows. Awaking early, very early, the next morning we got ourselves together, ate a bagel, and went on our way – flashlights in hand – to find the entrance of the National Park. As we set out, the movie “Stand By Me” came to mind. The first portion of the adventure is an easy walk on a dirt road that leads you to the river. I remember that it was cold and the sun hadn’t officially started work for the day when we reached the river. I carefully hopped from rock to rock to cross without getting wet, something that seems quite ridiculous since the next 10 hours were spent in the water, I guess I just needed some time to come to grips with the reality of hiking in a river.

It isn’t so bad once you make the commitment to have wet feet. It wasn’t long until we reached the beginning of the Narrows, marked by a sign that welcomed us to Zion National Park. It seemed out of place, considering we were in the middle of a river in the middle of nowhere. We continued onward, stopping to take pictures of the scenery. I remember the feeling of awe that came over me when I finally decided to stop and turn around. Had I really walked right past those amazing sites without even taking notice? From then on I made it a point to stop and smell the roses more often, while still intently watching my every step from slippery rock to slippery rock (please note – walking sticks are a must). I vaguely remember a sign marked Campsite 14 (?), I couldn’t believe my eyes. Were they kidding? Who in their right mind would hike hours through a river with camping gear? Although, I must admit it seemed a bit intriguing and I even noted the sites that were the most compelling.

The nonstop scenery was unbelievable: waterfalls, narrow passages that shut out the sun, blue pools of water, trees growing right out of the rocks, rocks that were producing water, caves, birds nests, fish, and absolutely no other people. We had been alone for about 10 hours before we saw our first human life forms. We ask them what time it was and how long they had been hiking. To our disbelief they had started at the bottom the same time we had started at the top. It was then that I realized what an accomplishment we had embarked upon. What we saw would never be seen by our upriver hiking friends. Eventually we came across more and more tourists wading their way to swimming holes and natural waterslides. Most of the hike was pretty straight forward in ankle to calf high water, but it did entail the occasional climb over fallen trees and big rocks, and a few episodes of carrying your backpacks over our heads while wading through chest high waters. When it got too hot we’d hike to a bank where we could leave our belongings and make use of the deeper parts of the river. When we got hungry we stopped and ate on a big rock.

There were several photo ops and we took advantage of all that we could (a word of advice, bring a lot of film). Towards the end of the hike, my feet were waterlogged and I was getting tired. The flagstone stairs to the trail that lead to the bus, that lead to the car, that lead to the drive back to pick up the other car, was a very welcomed site. We deposited our walking sticks in the bin for others to make use of and left the peaceful canyon. We ate a quick bite at the Zion Pizza  amp; Noodle Company (great pizza, pasta, salad, and beer!) before heading to our riverside campsite for some toasted marshmallows. Since then I have planned a Zion Camping Trip every year to either take on the Narrows or to explore other wonderful attractions, like the Subway! For information on how to plan your own Narrows adventure, check out the National Park Service site: http://www.nps.gov/zion/ZionNarrows.htm

Lastly, you can have an amazing adventure experience if you use the right tools. Most of the trekking and hiking tools that you can find in the market are really helpful and reliable. You can see more @ trekt. This site provides wide variety of products for hiking and trekking. It also offers guidelines about adventure.

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