Guide to Preventing Hip Injuries While Exercising


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.

All You Need To Know About Kratom


Kratom is a type of tree that is popular for its medicinal properties. As mentioned on, with Kratom you get an amazing and effective drug that you can use in order to elevate your mood and your physical endurance. If you want to buy kratom near you you can click here.

Kratom is considered to be a recreational drug that you can use in order to boost your mood and improve your physical endurance as it has elements that are really good for mind and body. In addition to that, you can also use Kratom for anxiety, cough, high blood pressure problem, body pain, depression, and diabetes.

Although there no scientific tests that prove the effectiveness of Kratom, it is believed to a really popular and effective medicine by many people. In kratom, you find elements like mitragynine that is similar to drugs such as morphine that allows the users to relieve pain and release stress.

Additionally, it is advised that you avoid taking kratom directly as it may cause addiction and can also cause withdrawal symptoms if taken regularly. There are several other side effects as well, such as nausea, dry mouth, vomiting, constipation, aggression, hallucinations, and thyroid problems.

Moreover, if you are a regular user of kratom you might face issues like decreased appetite, muscle pain, diarrhea, watery eyes, and many other problems that you might not be comfortable with. As you get morphine like properties with kratom you might face sedative effects that might cause you to breathe slowly and that might decrease the oxygen content in your body.

There are several things and conditions that you should keep in mind if you are using kratom. If you are pregnant or breastfeeding your baby it is highly recommended that you avoid using kratom as that may affect the health of your baby as well.

Similarly, if you consume alcohol or you have mental disorder then you should definitely avoid using kratom as that can increase the suicidal tendencies that are not good for you.

There are different forms in which you can ingest kratom safely. That includes capsules, gum, tablets, and extracts. The way through which you consume kratom can also change its effects which is why it is recommended that you pay attention to the way you use kratom and since there are no proven ways that tell you about the safest way.

There are different strains of kratom that are there around the world. Depending on the location of their origin you can differentiate between them. Moreover, as there are no data about the effects of all these kratom strains you need to make sure that you consult a doctor before you start with the medication. Some of the most popular Kratom strains that are there are:

  • Maeng da
  • Indo
  • Bali/red vein
  • Green Malay
  • Thai
  • Borneo
  • Malaysian

As there are no guidelines or recommendations when it comes to the dosage of kratom you need to make sure that you take proper precaution as you use kratom.

These are the things that you need to keep in mind as you start using kratom for your anxiety and body pain issues. Make sure that you keep all these facts in your mind in order to avoid any problem that you may face with its usage.

Cdb Oil- Suffering Through Arthritis Pain? Use Cbd Oil For Its Cure


Pain in the body can disturb your whole life routine and especially if it is arthritis pain. Most of the old people are going through this pain and also it can be occurred due to any accident. If you are the one going through this kind of pain, then there is nothing to be worried about. Stay till the end of the article, and you will get to know about the best remedy called as CBD oil. It is not normal oil as this product is extracted from the hemp plant, which is very powerful in terms of benefits. Oil can be consumed orally, or you can apply it directly to the affected joints and muscles. You can go for any of the methods as they both are right and working. If you want to know more about CBD products, then you can visit as it will let you know different unheard things about the product. Cannabis really has a long history as it is consumed by various people in a different part of the world. Lots of health benefits are there because of which people consume the product without any second thought.

Joint pain or we can say arthritis pain can be severe, and no medicine will be going to work in a way CBD oil works. You can contact a doctor who can advise you on the dosage of the product. It is not to be overdosage as it can really harm various organs in the body.

Is CBD oil really helpful in healing arthritis pain?

Absolutely yes, this is the main benefit because of which most of the doctors advice to take CBD products. If you or any other person in the house is facing arthritis, then you can consume oil without any hesitation. It is a natural product, which means it won’t be going to harm you at any cost. Any product derived from a natural plant is safe to consume. After consuming oil, you will start noticing results in no time. The pain from your joints will be going to start vanishing, which is the best thing you will be going to experience. It does not only work for arthritis, in fact, you can use or consume it for various other pains in your body. Mostly adults or people high in age are to be the ones using the products.

Relaxes the mind by fading anxiety

As we know, arthritis is the issue no one wants in their life, and on the other hand, anxiety is also a very disturbing issue. If you are facing anxiety in your life, then there is nothing to be worried about because CBD oil has the ability to cure it. The right amount of dosage will be going to make your head lightweight, and you will be able to sleep properly every night. Most of the youngsters cannot get proper sleep which can be the issue of anxiety. You just need to take care of one thing that is dosage. It should be limited so that your body can get to meet various benefits right after the consumption.

CBD will provide you faster results

If we talk about other medicine, then some might take time to work even hours we can say but not in the case of oil. Once you consume oil orally, you will be going to start noticing good changes in your health. You will be going to feel refreshed, and thus this is the only reason for the popularity of the CBD oil. Most of the people do not believe in the power of CBD products, which now will be going to believe after reading this article.

Cure various medical conditions

It is scientifically proved that a CBD product has the ability to reduce cancer related symptoms in the body. Nothing is much dangerous than cancer, so now we can assume how to power the product is. Any kind of medical condition like anxiety, depression, insomnia, etc. can be cured easily by consuming the product. All you need to make sure about the quality. Use online services and get to know about various suppliers. Compare them and select the best one for your use.

Is CBD Oil An Effective Treatment For Chronic Pain And Inflammation


Regardless of our age group, we all face the problems of aches and pain in our life. However, some pain tends to last for prolonged periods. It might be due to trauma or deep injury; sometimes, it may just be psychological. This pain turns into chronic pain or inflammation.

Many medications are available in the market for their treatment. However, all of these come with a great toll of side-effects that prevents us from taking the medication. People are turning to more natural methods like ointments and essential oils. In the wake of this new trend, CBD oil has also come into the light.

There Are Numerous Benefits To CBD Oil

Hemp, the parent plant of CBD, is already under several uses for a long time. Marijuana, despite facing legalities, is still known to offer several benefits and can also be a prescribed drug. Similarly, CBD has come out as something similar to a miracle drug.

For the treatment of permanent problems like chronic pain and mental disorders, CBD oil is proving to be a great remedy. Primarily, it is because there are no side-effects, unlike other allopathic and pharmaceutical psychoactive drugs.

Using CBD oil for massage is a great way for relief. However, for stronger and lasting effects, CBD consumption is a better alternative. More importantly, it does not have THC. THC is a component that is present in other members of the Cannabis family-like Marijuana. It is the reason for making people high and disoriented, even hallucinate and go on a ‘trip or trance’ state.

Taken orally, CBD provides great relief to chronic pain and inflammation. Not only these, but CBD oil for anxiety and other similar disorder is also becoming a prevalent treatment method. It is known for relieving stress and making a person achieve a more balanced state of mind. These are the reason why several medical professionals are promoting its consumption.

How Safe Is Cannabis Oil For Use And Consumption?

The primary reason for any cannabis plant to be harmful to you is due to THC contents. Most of them contain over 1.3%, making them very illegal in several states. However, CBD only contains around 0.3% of THC. Therefore, it won’t provide the high that other products like weed, stuff, marijuana and other similar products would offer. This is the most prominent reason why CBD law UK allow the possession and consumption, as long as THC contents are below or around 0.3%.

Similarly, smoking or vaping CBD has been associated with proving more benefits than harm. While Vaping is the best option, smoke is good for those who are seeking to quit smoking and move to healthier alternatives.

The Efficiency Of CBD As A Treatment Option

By talking to medical professionals, you can determine the adequate amount of CBD you can intake. It has proven to be very effective, and several medical research and studies are underway to get CBD into mainstream treatments. While FDA’s verdict on CBD is pending, it has left quite an impact on the people. Therefore, CBD is one of the most stable and suitable methods for treatment which also offers the body a homeostasis state that bears overall positive result for the person in their recreation

Three Easy Yoga Stretches for an Aching Back: Part One


Modern lifestyles are hard on our bodies. Sitting at a desk all day, working a manual labor job or carrying around a heavy backpack can all put the strain on your spine. Back pain is no fun, especially when it interferes with your work and social life. So let’s explore some easy and convenient ways to stop the ache, and keep your back in great shape for years to come.

Hatha Yoga is a physical discipline originally used by Hindu Yogis to train themselves for long periods of meditation. Back pain specialist Austin tx really recommends this yoga for those people who are always suffering from back pain. Today it is used by millions of people worldwide to get in better shape or to treat a variety of physical ailments. Even western medicine has recognized the benefits of Hatha Yoga for the body. But how are we going to use yoga to prevent and cure your achy, painful back?

Using three convenient and easy poses, we are going to strengthen the muscles in your abdomen and lower back, decompress any pressure or tightness in your spine, and stretch the muscles and connective tissues of your back so they become more flexible. Since your back and abdomen muscles will be strengthened as a result of these poses, at the same time you are relieving tightness and pain your back will become more resilient against back pain. As always, if you have a medical condition please consult with your doctor, and if any serious pain occurs stop immediately and consult with your doctor. But enough already, let’s get on to the poses:

Raised Legs Pose (Utthanpadasana)

Lie face-up on the floor with your palms at your sides. As you breathe gently through your nostrils, raise your right leg as high as you can comfortably. Keep your leg straight and your foot relaxed, and don’t raise your left leg or tense it. Hold this position for three to five seconds as you hold your breath, then exhale and lower your leg back to the floor. Repeat this movement five times with each leg. Utthanpadasana will strengthen the muscles around your hips, in your abdomen and in your lower back.

Leg Lock Pose (Supta Pawanmuktasana)

Like down like you did in the previous exercise. Bend your knee and pull your right thigh to the chest, and clasp your leg just below the knee with both hands. Your fingers should be interlaced and your left leg should remain unmoved as before.

Holding this position, inhale slowly and deeply through your nose, filling your lungs as much as you can. Without exhaling, try to touch your right knee with your nose. Try to hold this position for three to five seconds, or as long as you comfortably can. Slowly exhale and return to the starting position. Repeat this exercise three times with each leg. Supta Pawanmuktasana will strengthen your lower back muscles and loosen the vertebrae in your spine.

Hare Pose (Shashankasana)

From a standing position, lower yourself onto your knees. Touch your knees and toes together, and lower your hips and buttocks between your heels, so that you are sitting on your feet. Raise your arms over your head as you inhale, making sure they are straight and your hands are flat.

As you exhale, slowly lower yourself forward until your hands are touching the floor and your stomach rests on your thighs. Without raising your buttocks, try to lower your forehead onto the ground. This position can be held for as long as you are comfortable, though thirty seconds to a minute are good lengths to start with. Repeat this position three to five times. When you are finished, try to stand slowly so that you don’t get lightheaded. Shashankasana will loosen any tightness or discomfort in your back and also stretch your back muscles soothingly.

As with any exercise or physical therapy program, consistency is very important. If you do these exercises as suggested three to seven days a week, you will be on the road to a pain-free, healthy back in no time. In part two of this article, we’ll cover some additional stretches that are more complex and supplement the basic poses we just learned.

How To Lose Weight Fast For That Reunion Or Wedding!


It happens to everyone; you have noticed that you have gained some extra pounds this winter. So what do you do when nothing fits and you have only got 30 days? You drop all of the habits that you have been living by and you start doing these things to lose weight and trim up in the short 30 days that you have. It is going to take some hard work and determination but it is only going to take a month for you to look the way you want.

  • First, you are going to want to get rid of all of the white starches in your home, and this is going to be all of the bread, pasta, cereals, and anything else that you have. After you toss all of them out, you are going to replace them with whole grain and whole wheat alternatives. This healthy alternative is packed with fiber, iron, and vitamin B, and they are going to do wonders for your body. Starches are processed and have all of the nutrients removed from them; plus they are full of sugars and empty calories.


  • You can try coolsculpting which is an effective way to get rid of your belly fat. Moreover, after this amazing procedure, you can follow all these steps to maximize its effect in case you are wondering what to do after coolsculpting for best results?
  • Next, you are going to start portioning out your foods, and eliminate your meals down to three a day, and only eat two snacks. Make sure that you try to get three different food groups into each meal, and that your sources of protein and grains are never larger than your fist. Try eliminating carbohydrates from grains after 3 pm, so your dinner will be only meat, vegetables, and fruits or dairy. Make sure that your snacks are never over 100 calories and never go over 1,400 calories a day.
  • Eliminate all beverages out of your diet except for water and one serving of coffee or tea. Drinking just a single serving of coffee or tea in the morning is not only going to get you going, but it is also going to help boost your metabolism. Carry a water bottle around with you during the day so you can refill it, and you won’t be tempted to head to the pop machine. This is going to allow you to eliminate tons of calories from your diet, and also eliminate bloating.
  • Hit the gym, even though you don’t want to. At least 4-5 days of cardiovascular activity is going to be necessary if you want to lose weight in 30 days, so do as much cardio as you can and minimal weights work. If you really want to drop the weight quickly, and then mix up your workout routine by hitting 20 minutes on the treadmill, then go do abs, and then go back and do 20 minutes on the elliptical. Run outside or do whatever you want to; you just have to do it for 30 days.

If you are capable of doing these things for 30 days, you are going to lose the weight that you need or want to for that special event. After the 30 days, you can continue to lose weight if you want, but this is going to get you down to a healthier weight. For additional help for that special day, sit in the sauna at your gym about 3-4 days before, and each day you are going to be sweating out water weight. You can also try things like spanks as well to help you drop an additional size. We all want to look good when we are around a ton of people, and doing these things is going to make you look fantastic.

Quick At Home Method For Stopping Nose Bleeds


It seems like everyone at some point or another gets a bloody nose. Regardless of the cause, you still need to know how to stop the bleeding until a physician can be contacted. For hemophiliacs, this can be a life-threatening problem, and this is something that everyone should know how to do. If you think a broken bone or a dislocation may have caused it, you should always contact a doctor or emergency room to have a consultation. Finding ways to stop nose bleeds is like finding a quality doctor who specializes in rhinoplasty to fix the botched nose job. To complete this at home, you will need a pair of scissors, cotton balls and a roll or pad of gauze.

To start you will want to pull apart a cotton ball so it isn’t a ball anymore. Instead, it should look like two individual pieces of cotton. Fray the ends of it into a fuzzy halo between two fingers. Now you want to take each piece and roll it in your fingers until it looks like a pencil eraser and is very hard in texture.

Now you will want to cut 2 pieces of gauze off your roll, into 2 two-inch squares. Put one of the small cotton balls into the center of the piece of gauze and roll them into tiny, hard balls that resemble an aspirin.

Now squeeze the gauze ball between your fingers so that it will fit into the bleeding nostril of the nose. You only want to place it far enough into the nose so you cannot see it hanging out of the nostril. Now you need to pinch the nose at the bridge, with medium pressure. Tilt the head backwards so the chin is not parallel with the floor, but is at a 90-degree angle with the floor. If you hold the pinch on the bridge of the nose for about 1 minute, the bleeding should cease. If you have bleeding from both nostrils, the other piece of gauze and cotton ball should be used in it. If the bleeding is bad enough in one nostril, you can always use the other in this nostril instead.

Using the pinch method and packing the nose should stop any minor bleeding due to a busted nose or heat induced bleeding. If this is not the case, and a broken or dislocated nose is suspected, you will need to contact a doctor immediately, as there is no at home fix for this condition. If you try this method and bleeding still occurs, try again and hold the pinch for 3 minutes. When bleeding persists after a 5-minute interval with no signs of stopping, you should always seek professional help as soon as possible. This can be caused by many different things, and you should not try to diagnose the problem at home, as serious bleeding conditions could persist. I am not a doctor, and have no medical training. These are just tips that I have picked up over the years that seem to work for me and those I know.

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