Winston Salem Fitness

The Achilles tendon attaches to the calf muscle and to the heel bone. the calf muscles and the muscles along the shin are needed to protect against shock in high-impact exercises. This muscle group is very strong and is used constantly.

Because of this, your Achilles tendon is put under a lot of pressure. the Achilles tendon handles forces that range from two to three times the body weight in walking, to four to six times the body weight in running and jumping.

When it’s overused, or when you continue to use it when it’s injured, inflammation of the Achilles tendon could lead to local degeneration and recurrent injury, which may result in a partial, or even a complete, rupture. It was very wise of you to take a break before slowly and gradually resuming exercise.

As you get back into an exercise routine, make certain that you follow up with your healthcare provider and/or a physical therapist to make certain that you aren’t doing any more damage to your Achilles tendon.

Stretching and strengthening exercises can definitely play a role in taking care of your body.

Remember that all stretching should be slow and static and that you ought to listen to your body – feel your muscles stretching, but stop when you feel pain.

Specific to the Achilles tendon and surrounding muscles, consider the following  

Stretch #1 – Calf Stretch

1. Stand about a foot from a wall, extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight and your front knee bent.

2. Move your hips forward, keeping your lower back flat.

3. Lean into the wall until you feel tension in the calf muscle of the extended leg.

4. Hold for 10 seconds, then stretch the other leg.

5. Repeat at least two more times.

Stretch #2 – Calf Stretch

1. Stand arm’s-length distance from a wall (or tree, or lamppost – whatever is handy and gives you support).

2. Be certain to put your hands on the wall, keep your back and your legs straight, and make certain your heels are flat on the floor.

3. Bend your arms and lean forward, attempting to touch your chest to the wall.

4. Feel the stretch in your calf muscles.

5. Hold it for several seconds.

6. Relax and repeat at least two more times.

Stretch #3 – Achilles Tendon Stretch

1. Stand with one leg in front of you, slightly bent, and the other leg extended back.

2. Lower your hips downward as you slightly bend the knee of the extended leg.

3. Be certain to keep both heels flat on the floor and toes straight ahead.

4. Hold the stretch for 10 seconds, and then stretch the other leg.

5. Repeat at least two more times.

Note – This Achilles tendon stretch requires only a slight feeling of tension at the back of your ankle.

Also, be certain that you don’t bounce, and that you stretch gently and completely.

Besides running and jogging, the Achilles tendon may be injured from any activity that has an impact component.

To help prevent injury to the Achilles tendon, consider exercises that put less stress on the Achilles tendon, such as bike riding and swimming.

Additionally, abnormal pronation and muscle imbalances can be a problem for a recurring inflammation of the Achilles tendon.

When you decide to get back into running, you need to have a physical therapist review your running footwear to be certain they are not causing additional stress on your Achilles tendon and calf muscles.

Be certain that you always wear running footwear that aren’t worn out, and attempt to avoid uneven or hard running surfaces.

You might want to run on soft surfaces, such as running tracks, or soft trails without holes or ditches.

Cramping could be so frustrating, and as you said, uncomfortable. Unfortunately, no one fully understands what causes muscle cramps.

Factors that contribute to cramping include dehydration, electrolyte imbalance, overexertion, and/or inadequate fitness/conditioning.

Is it possible that the sort of exercise you are doing is a cause? Think about your exercise routine and examine your patterns.

Are you doing specific exercises that stretch the muscles in the buttocks? If so, how often and for how long do you participate in these exercises?

Could you change your programs to see if it’s the type or amount of exercise that may be causing your muscle distress? You may also try adding stretching routines before and after you exercise.

It’s intriguing that your nighttime calf cramps disappeared when you introduced a sports drink as a post workout strategy.

That could lend a possible explanation – perhaps you are dehydrated and/or have an electrolyte imbalance, namely of sodium, potassium, and calcium.

A low sodium consuming plan, coupled with high perspiration losses or with persistent vomiting/diarrhea, can deplete your body of sodium.

Potassium deficiency is not likely to be the result of sweat loss; nevertheless, the result of both a sodium and potassium deficiency could be muscle cramping.

A number of sports nutritionists will also cite a lack of calcium as a contributor to cramping.

Another approach may be to experiment with your consuming plan – perhaps increase your salt (pretzels, olives, nuts, salami), potassium (bananas, oatmeal, potatoes), and calcium (milk, yogurt, fortified orange juice) intake to see when you notice any changes.

Additionally try to stay hydrated. Drink plenty of water, particularly in the hours leading up to a workout.

An easy way to check hydration is to notice the color of your urine. Clear, light urine reveals a more hydrated body than dark, orange urine. .

If these suggestions don’t work, your condition gets worse, or it is severe enough to interfere with your daily life, it is probably time to consult your healthcare provider.

The lower back is an area that’s often ignored but frequently causes problems, particularly as the years go by. Strengthening exercises, in addition to stretching, help prevent injury and pain.

It’s important to focus on the lower back muscles in addition to those in areas that support the lower back. These include the stomach, hip flexors, and hamstrings (back of the thigh).

Let’s first concentrate on your lower back muscles. Start by performing a front lying chest lift, a body weight exercise that involves no equipment at all

• Lying face down, place your hands (palms down on the floor) next to and even with your chest.

• Keeping your hips and thighs on the floor, lift your chest off the floor. Helped slightly by your arms as you lift, your lower back muscles should be contracting.

• Be sure the back of your head is in an even line with your spine – do not tilt your head up or down.

• Pause briefly when your arms are straight and then return to beginning position.

• Build up to three sets of eight to twelve repetitions, taking short breaks between each set.

If you have access to a fitness center the low back machine allows you to elevate resistance as you become stronger.

Try resistance exercises two or three times each week on non-consecutive days

• Sit on the seat with your legs secured and upper back in contact with the roller pad.

• Push the roller pad down towards the floor, contracting your lower back muscles. Your range of motion must be comfortable.

• Pause briefly and return to starting position gradually. Be certain to keep your arms relaxed and your head in a neutral position.

• Be certain to use a weight that authorizes you to complete two or three sets of eight to twelve repetitions.

You might stretch every day once you’ve warmed up your muscles. Stretch smoothly, as opposed to bouncing, which could cause  injury.

For maximum effectiveness, each stretch needs to be held for at least fifteen to thirty seconds.

Great lower back stretching exercises include

Double knee to chest stretch

• Lying on your back with knees bent, pull both knees off the floor toward your chest, holding legs behind the knees on the bottom part of your hamstrings. This stretch may be done with both legs together or one at a time.

Figure-4 stretch

• Lying on your back, with your head on the floor or mat and right knee bent, pull your right knee towards your chest.

• Then draw your knee across your body towards your left shoulder. Try to keep both shoulders on the floor or mat.

• Repeat with your left leg.

Cat/Cow stretch

• On your hands and knees, sag your back while lifting up your head.

• Alternate with arching your back and keeping your head down.

• Lean back onto your heels and hold, keeping your head down and arms extended.

Abdominal muscle-strengthening stretch

Correct form is the most important aspect of this exercise, which will support your lower back

• Lie face up with your knees bent and your hands placed loosely behind your head.

• Slowly curl your upper back off the floor while pressing your lower back against the floor. You ought to feel your abdominal muscles contracting.

• Pause briefly before returning to starting position. Try your best not to put pressure on, or pull, your head with your hands.

• Be sure to keep your breathing coordinated – exhale on the way up, inhale on the way down.

• Don’t rush – do this exercise gradually.

Hip flexor stretch (a.k.a. Runner’s stretch)

Stretching your hip flexors can help alleviate stress to the lower spine

• Assume a lunge position, making sure your front knee is directly over your foot and ankle (your knee will be in the form of a right angle).

• With your weight supported by both hands touching the floor, press your hips towards the floor.

• Repeat on both legs.

Hamstring stretch (Straight leg raise)

This exercise will also help reduce stress to the lower spine

• Lying on your back, bend your knees and keep both feet flat on the floor.

• Raise and straighten your right leg without lifting your hips from the floor.

• Support your leg and increase your range of motion by placing your hands below your knee, around the back of your leg, and gently drawing your leg towards your chest while keeping it straight.

• Repeat with your left leg.

Hope these exercises and stretches keep you in tip-top shape and pain-free.

You can also pick structured exercises for strengthening your back. Yoga, for instance, is an excellent form of back strengthening exercise.

Nearly all  of the suggested stretches listed above are a part of poses and movements performed during a yoga session. Swimming is another excellent exercise for your back because the buoyancy of the water offers some support.

Additionally, notice your posture. What position do you spend most of your time in when you are sitting, standing, and walking?

For example, does your job require you to sit at a desk throughout the day? When so, be aware of your posture.

Make sure the ergonomics of your work set up are optimal for your body.

If you’ve freedom to play with your workspace, consider using a balance ball as a desk chair even for part of the day.

Sitting on a ball demands your posture to be proper and a lot of of your torso muscles to stay active.

Almost all  of us become sore when we begin exercising. Common causes for the discomfort that results immediately or a day or two after exercise might include

• tiny tears in the muscle tissue and/or connective tissue surrounding the muscle

• fluid retention surrounding the muscle tissue

• muscle spasms

• overstretching

You certainly do not want to cause more harm than good. Without an in-person examination, the accurate reason behind your soreness can’t be determined.

As your soreness cannot be safely investigated via the internet, specific recommendations cannot be made as to whether stretching would be appropriate under your overall conditions.  

It’s safe to say some soreness may be due to the new way you are using some of the muscles, though when any action causes sever pain you ought to stop the activity and seek guidance from your health care provider.  

Allowing a day of rest between stretching and yoga activities can help your muscles recover and support your overall objectives.  When you have only minor muscle soreness, consider using static stretching.

Static stretching is a kind of stretch that’s recommended to alleviate muscle soreness. It involves holding a stretch for 2 minutes, resting for a minute, and then holding another 2-minute stretch.

To do this, position your body so that the joint involved is stabilized, placing the muscle at its greatest possible length.

For  instance, your knee needs to be straight, not bent, if you’re stretching your hamstring muscles (located at the back of the upper leg).

Whether you carry out the stretch in a standing position, sitting upright, or lying on your back depends on your flexibility and how the stretch feels to you.

When you are going to stretch, always warm up ahead of time – such as by walking for at least 5 minutes. (You can do this in place, when you do not feel like walking around the block.)

Static stretching causes little to no muscle contraction, and definitely no pain. Avoid bouncing motions – they cause the muscle to contract, inflicting pain.

Since subtle changes in your body positioning may make a world of difference in the benefit you derive from a stretch, seeking specialist assistance on stretching is a good idea.

You can work with a knowledgeable Certified Fitness Trainer or Physical Therapist.

To find a licensed trainer in your area, visit the American Council on Exercise web site. Speak with your main healthcare provider about getting a referral to a physical therapist.

Muscle powders have been around for years and the ads are no longer in just muscle mags. the ads can now be seen during sports shows, specifically televised body building competitions.

They are so convincing that it’s hard to believe they do not help build muscle any faster — but they don’t.

Although additional calories are needed whenever you markedly increase your exercise routine, the increase does not need to come from only protein, which is what a lot of the labels on the muscle powders imply.

The actual need for protein only goes up about 10 to 15 grams per day (and that is for a serious five to six day split routine!).

The calories should actually come from complex carbohydrates, like beans, potatoes, and whole grains. Remember, the calories that you do not use will be converted and stored as fat.

Despite what all the late night infomercials tell us, fat and muscle are two distinctly different tissues and one can’t be turned into the other.

Muscle will always be muscle and fat will always be fat. As to the second thought you mentioned, one pound of either is exactly that – one pound.

It is in fact a myth that fat cells can change into muscle. You can burn fat and build muscle, but a fat cell will never turn into a muscle cell.

Body fat is a storage place where our body puts extra energy when we consume more calories per day than we burn.

If someone continues to consume more calories than the person needs, the size of their existing fat cells increases.

When we “burn fat” we’re actually shrinking the size of our fat cells by using the energy that has been stored there.

There are also have a fixed number of muscle cells so when we are building muscle the individual muscle cells are increasing in size (bulking up).

Over time, you are able to gain muscle mass through a variety of activities including weight training and other forms of strength training.

If your main goal is to bulk up, you’re likely increase your muscle mass which could increase your overall weight. Don’t forget that your weight also depends on what you eat and when you’re doing other types of exercise.

For example, when you’re doing lots of cardio, then you could ultimately lose fat and decrease your weight.

Instead of stepping on a scale, you may want to consider measuring your body composition.

Methods to assess body composition (lean body mass versus fat body mass) can help give you a more exact idea of what comprises your body.

You can always consult with a Dietitian or a trainer to help determine the weight and exercise plan that is best for you.

Glycogen is a carbohydrate stored in the muscles and liver and is critical for sustaining physical activity over long periods of time.

When levels of glycogen are low, you can feel sluggish, weak and tired. During exercise, muscle glycogen is used as a source of energy for the specific muscle in which it is stored.

The rate at which muscle glycogen is depleted is dependent upon the kind of exercise (higher intensity workouts depleting glycogen stores faster than lower intensity sessions) and the frequency of workouts. Eating complex carbohydrates before and after your workouts will increase the amount of glycogen stored, enhancing future workouts.

It might also be beneficial to add some protein to your post-workout snack, as emerging evidence suggests that protein and carbohydrates combined may actually help with glycogen replacement.

A snack after a workout will provide some carbohydrate necessary for glycogen replenishment. Different people might have different preferences on what’s satisfying.

What type of food or beverage will your body tolerate after a workout?

Do you want a solid snack, a protein smoothie, or a couple pieces of fruit? Would you prefer a sports drink with electrolytes?

No matter what your option, it is always good idea to replace the energy you have expended with a healthy snack while also maintaining a balanced diet throughout the day.

It could be helpful for you to spend some time with a nutritionist to determine your specific needs. An individual trainer can help you understand your entire workout from warm-up to recovery.

Recuperation of muscle fibers after an intense workout goes beyond replenishing glycogen stores. In addition to proper nutrition, a resting period in between workouts helps decrease the risk of injuries.

Muscle soreness can happen to any of us at any time. It usually always happens to individuals who are just beginning an workout program, but can also happen to trained exercise enthusiasts who overload excessively, or who change from one activity to another, or work the same set of muscles in a new and different way.

You might want to be certain you are providing ample time for your muscles to recover from lifting – ordinarily forty-eight hours. This means that your strength workouts must be every second or third day.

When you have to lift every day, do not work the same muscle groups, or work opposing groups and secondary muscles. For example, work chest and triceps one day, back and biceps the next.

Although at one time lactic acid was believed to be involved in muscle soreness, exercise physiologists no longer believe this is so. Lactic acid is long gone from the muscles before soreness occurs.

Soreness could be caused by a few factors, including small tears in the muscle fibers or connective tissue, muscle spasms, and perhaps over stretching.

It’s also known that eccentric muscle contractions and, to some extent, isometric contractions cause more soreness than concentric ones.

As a reminder, in a concentric contraction, the muscle shortens as it overcomes the resistance, as in an upward curl with a weight.

Lowering the weight, as the muscle acts to oppose gravity, lengthens the muscle and this is an eccentric contraction. an isometric movement is one in which the object is too heavy to move, even though muscle force is being applied.

To prevent soreness, do not overload, but gradually increase the amount of weight or number of repetitions you do.

Give yourself time between sets… one to three minutes, and include warm-up and cool-down stretching exercises and to your lifting.

Consuming a healthful snack after exercise can also be a no sweat way to help your muscles to recover and prevent soreness.

Attempt to do this from 15 minutes to an hour after your workout has ended, and select carbohydrate and protein-rich foods like peanut butter on toast, slices of turkey breast or cheese on a bagel, or some milk and a banana.

Because your muscles can only store about an hour’s worth of carbohydrates (in the form of glycogen), it is important to replenish that as soon as possible.

The protein will help to maintain and rebuild your muscle cells, and depending on how much you are eating, can also be used in increasing the size of your muscles.

Knees are extremelycomplex joints. They’re made up of many ligaments, tendons, and cartilage that cushion and connect bones and muscles of the upper and lower legs.

Our knees may become sore or injured from overuse, exercise, or simply so of daily wear and tear.

Strengthening and stretching supporting structures and musculature will help but might not prevent all issues with the knees.

Some general tips for promoting knee health and reducing the chance of injury include

• Maintain overall flexibility and strength – strong muscles support your bones and joints.

• Be certain to check your shoes – the wrong shoes, athletic or otherwise, can exacerbate existing conditions or trigger new problems. Excessive wear on one side might indicate an issue with gait and is a good indicator to seek help.

• Make certain to take it easy – your body knows when it needs to rest and your knees are no different. Tune in to what your body is telling you.

• Maintain a healthy weight – chronic knee pain is often causeed by extra weight.

• Buckle up! Protecting your knees from injury in a car accident is yet another reason to use your seatbelt.

You can increase the likelihood of having healthful knees by strengthening the muscles in the legs. Because some person may have knee problems, or be prone to them, it’s a great idea to speak with a certified fitness trainer before beginning a new routine.

If a trainer isn’t an choice, relying on health club staff for basic instructions on equipment can also be useful.

It’s namely important to work with a physical therapist or other health care provider if you’re rehabilitating after an injury.

Stretching the muscles that support the knees is an important component of any exercise program. Stretches should include the hamstrings (back of the upper thigh) and quadriceps (front of the upper thigh).

The calf muscles and shins also need to be stretched and strengthened as they contribute to the structure of the leg.

Quadriceps stretch (lying on one side)

1. Lie on your side with your thighs side by side.

2. As you bring the ankle of your top leg back towards the buttocks, reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).

3. Press your hip forward and slightly extend it, then hold the stretch for at least 30 seconds and repeat for each leg

Standing quadriceps stretch

1. Be certain to use a chair or wall for support.

2. With your right hand, grab the lower part of your shin, right above your foot and bring your right leg behind your body.  

3. Push your hip forward slightly and keep your knees together. the emphasis is on pushing your hip forward a little, not pulling your leg backward (otherwise, you may injure your knee).

4. Hold for 30 seconds.

5. Repeat on the left side.

Hamstring stretch

1. Lie on your back, with your knees bent and feet flat on the floor.

2. Raise one leg without lifting your hips from the floor.

3. Gently push your heal up to the ceiling – beginners may grasp their leg behind the upper thigh or use a stretching band. Movement should be slow and steady.

If you are experiencing any knee pain, rest is ordinarily a good idea, as is seeking medical attention for any concerns. Since knees are so complex, quite a few things can go wrong.

Ordinarily, when your knees hurt, avoid activities that put a heavy load on the joints. A number of examples might be squats, lunges, stair climbing, and running up and down hills.

Crosstraining with activities such as swimming and cycling reduce load yet still work the muscles of the lower body.

All lifters could probably use several refreshers as it is easy to get into a routine without thinking about those basics. Are you giving yourself sufficient time to rest between sets?

Are you lifting a difficult, but manageable amount of weight? These may be important factors in helping keep your lifting sessions balanced.

You mention that you take care not to eat an hour before training. That may be working against you and it is possible that you may be experiencing hypoglycemia.

Working muscles need fuel and exercising leads to increased levels of insulin that transport blood glucose to the muscles, possibly creating a hypoglycemic condition that may make you feel nauseous.

It may actually be useful to have a small snack 20 to 30 minutes prior to deciding to lift.

Consider an apple with some peanut butter, a granola or protein bar, or another balanced snack to help sustain you through your workout.

Beyond a snack, make certain that your normal diet is high in complex carbohydrates and minimal in any refined simple sugars.

Complex carbohydrates, as they are stored in the body and then used as fuel, enter the blood stream at a more constant rate and will help alleviate the quick insulin response followed by the low that often comes with consuming simple sugars.

It may make sense to experiment with the time between your sets, number of repetitions, and the amount of weight you are lifting.

Do not forget, the science of exercise has moved away from the “no pain, no gain” philosophy. Less repetition with lower weights can still have tremendous benefits.

A well trained trainer, exercise physiologist, or sports medicine professional could be able to provide some insight and helpful tips.

When you don’t experience relief from changes to your workout and diet, it could make sense to visit with a provider.

Some small changes in your before workout snacks and some minor adjustments to your regimen may let you get on with getting pumped.