How To Use Exercise Equipment To Recover From Sports Injuries

Brad_Kahlefeldt_and_Ned_Mortimer_running_in_the_50m_running_sprint[1]When an athlete suffers an injury, it either diminishes their performance or keeps them from participating in their chosen sport entirely. Anxious to return to competition, they’ll often try to resume their normal training schedule as soon as possible so they can play at a high level again. That can lead to even more severe injuries. Any serious athlete, especially a professional athlete, trains by pushing their bodies to their ultimate limit, and tries to find ways to move that limit even higher. That’s not a recipe for success when you’re trying to recover from sports injuries.

Know The Checklist For Recovery

Whenever a sports injury occurs, doctors, trainers, and therapists use a mnemonic device to help remember the First Aid steps needed to recover fully: PRICER


  • Protection – Stopping further injury, often by immobilization
  • Rest – A severe reduction in physical activity overall
  • Ice – Slowing the inflammation at the injury site
  • Compression – Tightly wrapping the area further limits swelling
  • Elevation – Raising the injured limb above the heart’s level
  • Recovery – A program of rehabilitation after the other steps

Athletes Want To Get Back Into The Game Too Quickly

Athletes are notoriously impatient, and will usually try to skip as many steps as possible to get back in competition, and this can lead to longer recovery times, additional injuries, and eventually to chronic injuries.


The regimen of exercise necessary to recover from a sports injury is different than the exercise regimen that the athlete uses to reach their high level of physical performance in the first place. Another factor that makes recovery from sports injuries difficult for highly trained athletes is the natural urge of all people to stick to what they’re good at. It is often difficult to convince a trained weightlifter to stick to cardiovascular exercise in order to recover from an injury, for instance.

The Road To Full Strength After PRICER

There is a path that must be followed to full recovery if an athlete is going to return to full strength while reducing the risk of recurrence of the injury:


  • End of pain and inflammation
  • Restore full range of motion
  • Renewal of strength
  • Return to sports-specific workouts and competition


The PRICER model of Sports First Aid works mostly on ending pain and inflammation. The restoration of the full range of motion requires very low intensity workouts, and these workouts must be of short duration because of the risk of re-injury and a return of inflammation.

Case Study: Lower Leg Injury

For example, if a competitive athlete suffers a lower leg injury, it is usually very difficult to convince them to adhere to short duration, low intensity workouts because they are entirely unlike their normal exercise routines. Additional equipment should be made available to ease the transition from injury to full speed activity. You can help by looking for the best treadmill reviews and then purchasing a treadmill the athlete can use to perform highly structured, low-impact walking that restores range of motion and begins the process of restoration of strength as well. Only then can the athlete return to full sports-specific workouts and competition.

Gardening to Reduce Stress and Keep Active

gardeningWe are always told that keeping active can help to reduce stress and also make us healthier, this is particularly important for people over the age of 60 to help prevent many illnesses associated with old age, such as Alzheimer’s disease, Parkinson’s disease, heart attacks and strokes.

Gardening is a great way for people to get outside, be active and relax while doing something productive and worthwhile. A recent study shows that older people are not getting enough vigorous exercise, and advises that people over the age of 60 should try to get around 150 minutes of moderate physical activity per week.

What is so good about Gardening for Keeping Active?

Whether it is getting your hands dirty sowing seeds, mowing the lawn or using a weed eater to keep the weeds at bay, gardening will get you moving, raise your heart rate and help you release endorphins, or “feel good” hormones. The most strenuous garden work no doubt involves digging by hand of any sort, whether planting a sapling, or digging hole for a gate post.

This sort of activity will get the heart beating faster and will get most people sweating. Even mowing the lawn or carrying around a weed eater will give similar results, all of which in moderation can have many positive effects on a person’s health. I would recommend that if you have any kind of back pain that you avoid activities that will put you at risk of making the condition worse e.g. bending over a flower bed or heavy lifting.

Growing your own Vegetables

Not only can you keep fit by doing regular work in the garden you can also grow a huge variety of vegetables and other food that will also benefit your health and could make you a bit of cash too. Health advisors recommend that adults should eat 7 portions of fruit and vegetables per day, if you can achieve this then you are much less likely to get ill and it can significantly extend your lifespan.

Stress Relief

Gardens are also places where people who may have lots of stress in their life can put everything to the back of their minds and just get back to nature. Too much stress in our everyday lives is bad for our health, it’s ok to be stressed sometimes, but if you find that you are stressed 24/7 then this can have serious impacts on your long-term health. For example if your sleep is being affected then you should really look at making some changes to your life to reduce the amount of time you are stressed out, and making time for some gardening could really help you unwind and take your mind off things.

Give it a try

Gardening is not for everybody, especially if you don’t have your own garden or an allotment then it’s going to be difficult to get started, but for those people who may be retired and perhaps are spending more time in bed or sat on the sofa then it could be a lifesaver.

Hydrotherapy For Sports Injuries, How Water Can Help

hydrotherapy  poolHydrotherapy has been around for thousands of years in various forms and was used for the treatment of many injuries and illnesses. The romans are well known for their ‘roman baths’ which were primarily used as a place to socialize, get clean and take advantage of a long relaxing soak in some hot water.  Some of the many hydro therapies had no effect, such as water with ‘magical’ healing properties, or cleansing water thought to cure leprosy, however hydrotherapy is known to be good for physical injuries that may affect the sufferers’ ability to put weight on their legs, or back.

What Is Hydrotherapy?

Hydrotherapy is basically the use of water along with the various properties of it to treat various conditions. Hydrotherapy in modern medicine is mainly used to treat a wide range of physical injuries and as a way to deliver hot and cold to the body which can have different effects on the body. With the most popular method being the use of cold temperatures applied to the body to reduce swelling and aid muscle recovery, also known as cryotherapy, which is widely used in many sports.

As for treating physical injuries, water is good for reducing the effect of gravity on the body when submerged in it. So for many people with back or spinal injuries the first place they will start their rehabilitation is a hydrotherapy pool. There they can have their treatment done without the risks of falling and the stresses on their body will be much less.

How Can I Use Hydrotherapy?

Depending on where you live in the world will determine how easy and affordable it will be to get access to a hydrotherapy pool. If you live in a country with socialized healthcare then speak to your doctor to be referred to specialist for hydrotherapy and they can normally arrange for several sessions to help your specific condition, however if you are required to pay for healthcare treatment you will need to find the best method that is affordable for you.

Paying to see a physician and requesting hydrotherapy treatment is likely to be the most expensive option for many people. However if you have plans to undergo rehabilitation from injury at home then there is always the possibility of having your own hydrotherapy pool. There are several home pools available that can be used for hydrotherapy treatment and for exercise too, such as the Fitmax iPool, which uses a harness that can allow the user to swim and keep them supported whilst in the pool.

Hydrotherapy Could Help You

If you have any sports injuries that are particularly common in impact sports, which can range from back  / spinal injuries to bruising and swelling, then the various types of hydrotherapy described above can help during the rehabilitation and recovery stages. It’s important to remember that hydrotherapy is not so effective when used independently of other treatments so it is always best to consult your doctor to arrange a suitable range of methods to aid recovery.

Gliding to Success: Using a Rowing Machine to Lose Weight

rowing machine in gymIn the United States, obesity is an increasing problem.  Whether you are a child or adult, the increasing number of Americans dealing with being overweight is so prominent that it has sparked a national conversation on the matter.  Though there are numerous questions as to why it is happening, the solutions are all the same.  People need to lose weight.

This quickly devolves into any number of possible solutions.

What is causing people to be overweight?  Simple!  A lack of exercise.  Also, a lack of a proper diet.  Also, eating way to many calories.  Also, people are sometimes born predisposed to gain weight.  Also…

As you can see, there are a number of solutions to obesity and being overweight.  Most of the time, they focus on light exercise, with a heavy emphasis on controlling the diet and even questionable dietary supplements.  The truth is that being healthy and losing weight requires a focus on all of these things.  That means, we need to spend more time focusing on types of exercises we can do.

One exercise, that is often overlooked is a rowing machine.  Able to easily fit inside a room, a rowing machine offers a wide range of movement and sporting interesting levels of calorie burning.  Lets take a closer look at rowing machines, and see if they are right for you.

What is a rowing machine?

A rowing machine like the york r700 platinum rowing machine is a type of gym machine designed to simulate the exercise from rowing a small boat.  This involves sitting in a sliding seat with your feet in a holder.  Your hands are on a bar, and you use your legs and arm muscles to push away from the base.

Why should I use a rowing machine as opposed to a treadmill?

A rowing machine works better then a treadmill or other exercise machine because it is low impact on your joints.  This has two major benefits.  The first is that regardless of how much you exercise, you reduce the risk of incurring an injury.  Second, the fact that rowing is low impact means that you can use rowing to cross train, or even as a substitute for a high impact machine or run if your limbs need time to recuperate.

How many calories am I looking at burning during a workout?

Rowing in many ways is as intensive as jogging.  A 30 minute workout at 160 pounds and medium intensity will burn about 260 calories.  This all depends on your weight, intensity, and duration. Read this short rowing guide for beginners.

Price and places to buy.

A rowing machine can be bought directly from retailers and range from 100 to 500 dollars depending on brand.  In addition, rowing machines can be bought second hand for significantly less, making them an affordable machine for your weight loss.  Just make sure, if you are buying second hand, that the product will is guaranteed to work.  There are any number of parts that can go wrong, ad nothing is worse then buying it only to have it not work on day 1.