As the temperature beings to rise, athletes must be aware of the effects of exercising in the heat on the body and on performance. Heat loss during exercise can occur through four different processes: evaporation, radiation, conduction, and convection. As the body’s core temperature rises, blood is transported to the periphery for cooling. This leads to…
Rock climbing is a fun, but challenging activity that requires strength, endurance, and skill. It is important to strengthen your arms and legs to move up near-vertical or overhanging rock. Having a strong core and torso will help keep the body balanced and up against the wall during the climb. Check out the following exercises…
What is the “Relative Energy Deficiency in Sport (RED-S) Syndrome?” The RED-S syndrome refers to impaired physiological functioning caused by relative energy deficiency and may result in impairments in menstrual function, metabolic rate, bone health, immunity, immunity, or cardiovascular health. Energy availability (EA) is calculated as energy intake (EI) minus the energy cost of exercise…
What should I eat or drink when exercising? Many gastrointestinal (GI) problems can occur even if one trys to avoid eating before or during exercise. Studies suggest that approximately 30-50% of athletes experience some type of gastrointestinal issue that can impair performance and delay recovery. The three main causes of GI problems: 1) Physiological 2) Mechanical…
With the temperature getting closer to 0°C, many factors including the environment, clothing, body composition, nutrition, age, and exercise intensity in the cold may elicit additional physiologic strain or injury risk beyond that associated with regular conditions. An individual’s core temperature may drop and contribute to hypothermia, frostbite, or diminished exercise capability. Care must be…
Why is it important to include balance training in your regular exercise program? Balance is needed for just about everything you do on a daily basis from carrying groceries to putting on your shoes. Balance training involves strengthening exercises that target your entire body, especially the core. This not only reduces the risk of injury,…
Pain is a distressing experience associated with actual or potential tissue damage with sensory, emotional, cognitive, and social components (Williams & Craig, 2016). Positive pain refers to non-injury pain that is exertional and related to reappraisal, whereas, negative pain is injury and damage-causing pain that is associated with catastrophizing. Catastrophisizing include feelings of hopelessness, inability…
Prolonged sitting in front of a computer, in a car, or at a desk can result in poor posture habits that ultimately cause a wide range of problems such as chronic back or neck pain. Flat feet is a key risk factor for poor posture. This foot condition can be caused by genetic factors, weak…
The term “tendinitis” is frequently used by injured individuals, family practitioners, and medical specialists. Commonly present in the Achilles, lateral elbow, and rotator cuff tendons, many still believe that there is a large inflammatory component in overuse tendinitis and anti-inflammatory medication can be used to treat this condition. According to Assistant Professor Khan of the…
Weak scapular muscles can lead to an array of injuries including shoulder impingement, rotator cuff tears, and other shoulder-related pains. Pain may be followed by a restricted range of motion and may severely worsen if left untreated. Strengthening the scapular muscles can provide long-term benefits for rehabilitation and performance. Try the five following exercises below:…