Vigour – Health and Sports Nutrition

A sprain is a painful condition that occurs when a particular joint is overextended. Sprains may lead to slipping or even tear of the ligaments. Most common joints affected by sprains include wrist and ankle. Ankle sprain is very painful and takes longer to heal than sprains of other joints.

Symptoms of a sprain include swelling, pain, bruising and decreased ability to move the affected limb. There are numerous factors that make one more susceptible to the risk of sprains. Performing a physical activity without stretching or warming-up is one of the most common causes of sprains. Stretching helps increase blood flow to joints and make them more supple and flexible. Similarly, warming-up helps loosen the muscles. A physical trauma can also lead to the sprain of a particular joint. Certain sports such as basketball, football, baseball, cricket and judo may lead to anterior cruciate ligament of the knee.

A sprain can be diagnosed with an x-ray of the affected joint. In case of a tear in the ligament, an MRI is performed to get the correct diagnosis. Treatment of a sprain includes rest, non-steroidal anti-inflammatory drugs, application of ice to the sprain to reduce the swelling and use of dressings and bandages to immobilize the sprain.

There are numerous gels available on the market that help reduce the symptoms of sprains. Arkopharma Phytorhuma Gel is a popular brand that helps relieve painful joints, sprains and aches. It warms, renews and relaxes the muscles as well. Apply to affected area twice a day.

Muscles play an important role in giving your body a shape and definition. Not only are they responsible for the movement of both internal and external organs, but they also help produce force and enable your limbs to work. A torn muscle can be as painful as a broken bone and it may disable you for months or even years. The tear occurs when the muscle fibres are ripped apart due to a sudden jerk or physical trauma during a sport event. As a result, you lose muscle function completely. A muscle can tear anywhere along its length.

Factors that may lead to the torn muscles include a sudden change of direction, overtraining, lack of rest between resistance training sessions or aerobic exercises, performing exercises without stretching and warm-up, and lack of flexibility. To prevent muscle tears, make sure that you take a day off between resistance-training sessions. Always stretch and warm up before you workout. It is also important that you stretch and cool down after performing resistance training exercises.

You should use a dietary supplement that helps support recovery and strength. Maximuscle HMB-1000 Strength and Recovery is a popular supplement on the market that is loaded with the highest-quality HMB to support rapid recovery after intense exercise. HMB is a well researched nutrient that helps reduce muscle breakdown and improves muscle strength after strenuous exercises. Take one capsule three times daily with meals. This dosage is most effective for optimum results and therefore it should not be exceeded.

Exercise plays an important role in detoxifying your body from harmful toxins that may accumulate within your tissues. A regular physical activity helps stimulate sweating, which in turn improves elimination of harmful compounds through the skin pores. Not only does a regular exercise routine cleanse your body, but it also improves your general metabolism.

Regular cardio exercises are a key to maintaining a healthy and non-toxic body in a toxic environment. You can walk or jog in a forest, by a river or on the beach to actively involve your entire body in the process of detoxification. You can also play golf without a cart or do rowing, fishing or horse back riding to burn excessive calories and cleanse your body. Meditation and Yoga also make some effective modern techniques to work your entire body. You can also explore martial arts such as Kung Fu, Judo, Tai Chi and karate. Some other exercises such as swimming, dancing, gymnastics and stretching can also help reduce unwanted weight and detoxify your body.

Strength training exercises target large muscle groups within your entire body and they increase the size and strength of your muscles as well. Not only do they add muscle mass to your body, but they also strengthen your bones and joints. You should incorporate a combination of upper-body and lower-body workouts into your regular training sessions to equally target your large muscles. Strength training exercises put a lot of stress on your skeletal muscles and you need to take sufficient rest to give your muscles some time to recover and heal.

If you are a regular gym user, then make sure that you include a supplement in your daily routine which improves recovery. High 5 Protein Recovery Powder is a high carbohydrate and whey protein drink mix w. This supplement is specifically designed to maximise recovery after hard strength training sessions. Whey protein helps build lean muscle, carbohydrates help to refuel exhausted muscles, cell growth and maintenance of a healthy immune system. It is important that you provide your body with the nutrients within the first two hours of exercise finishing because your body recovers at the greatest rate during the time specified. During recovery, your body is re-fuelled and the damage to connective tissues is repaired, which in turn increases your muscle size.