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How to Prevent Stress Fractures from High-Impact Workouts
Read More: How to Prevent Stress Fractures from High-Impact WorkoutsWarmer weather brings more outdoor workout opportunities — from running, to outdoor HIIT and even obstacle course racing. While enjoying the fresh air, many fitness enthusiasts find new energy. It’s a great way to revamp your routine, but that energy can also lead to harder and longer workouts without even noticing how time flies. The…
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4 Ways to Fix Common Muscle Aches at Home
Read More: 4 Ways to Fix Common Muscle Aches at HomeI don’t know about you, but when my lower back hurts or my neck gets tight, not only does it cramp my style at the gym, but it also seriously interferes with everything outside of it. And I’m not alone. According to the Centers for Disease Control and Prevention, 1 in 4 adults report some…
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Back Pain After Deadlifts? Try These 3 Exercises
Read More: Back Pain After Deadlifts? Try These 3 ExercisesLet me be the first person to tell you — back pain after deadlifting is not normal. At its core, the deadlift is a leg press movement, meaning it utilizes your big movers: your glutes, hamstrings and core. Many of us do not have sufficient posterior chain (the muscles running up and down the backside…
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The Post-Skiing Mobility Routine for Injury Prevention
Read More: The Post-Skiing Mobility Routine for Injury PreventionAs you head into the ski lodge after a long day on the slopes, the idea of mobility work might seem odd. After all, weren’t you just out on the face of mountain in a frozen tundra? And isn’t a warm-up crucial up before doing mobility work? While the thought may seem paradoxical, the 15…
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5 Simple Moves to Help Prevent Knee Injuries
Read More: 5 Simple Moves to Help Prevent Knee InjuriesNo matter where you land on the fitness spectrum, there is always risk of a knee injury that will derail your progress. Unfortunately, knee injuries can plague just about anyone — from beginners to seasoned gym-goers and elite runners. Physically active people are at risk for knee injuries mainly resulting from overuse and improper running…
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How to Prevent Runner’s Knee
Read More: How to Prevent Runner’s KneeWhether you’re an off-road junkie, pavement pounder or treadmill addict, chances are you’ve experienced sore knees. All that high-impact activity doesn’t necessarily wear down your cartilage, however. Runner’s knee — one of the most common ailments to affect runners and athletes — is felt as pain on the back of the kneecap due to improper…
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4 Exercises to Strengthen Bad Knees
Read More: 4 Exercises to Strengthen Bad KneesAre your knees grumpy and pretty vocal about it? Knee pain is one of the most common physical ailments, with about 25 percent of adults being affected, according to a study published in the American Family Physician Journal. That same study reported that knee pain has increased by 65 percent over the past 20 years…
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Got IT Band Pain? Try These 6 Warm-Up Exercises
Read More: Got IT Band Pain? Try These 6 Warm-Up ExercisesDo you make a daily effort to roll your IT bands, but feel frustrated by continued tension and pain? You’re not the only one, because the foam roller alone simply isn’t the right tool to fix this problem. Learn why, and try the exercises in this article instead. Done all together, they make a great…
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Fitness Gear, fitness gear for women, Injury Prevention, Running, Running Gear, Running Plan, Running Tips
9 Key Running Safety Tips
Read More: 9 Key Running Safety TipsIt’s not lost on runners how important it is to have access to safe streets and sidewalks while training. Running is hard enough without having to worry if the cars going much faster than you are going to follow the rules of the road. At best, a driver blasting through a stop sign could mean…
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6 Exercises to Improve Your Posture and Upper-Body Strength
Read More: 6 Exercises to Improve Your Posture and Upper-Body StrengthWhile it’s easy to find leg routines that you can perform with minimal equipment, it’s tough to improve posture and upper-body strength without overworking certain muscle groups and underworking others. This can lead to muscular imbalances that exacerbate the issue. “Muscle imbalances can be a product of performing too many exercises in single planes of…
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6 Band-Assisted Exercises to Help You Master Challenging Movements
Read More: 6 Band-Assisted Exercises to Help You Master Challenging MovementsIt’s easy to get into the habit of thinking about workouts in a fairly simple, black-and-white way: Increase the amount of reps performed, or increase the weight lifted, and you’ll make gains. This may be true, but there are plenty of factors that go into making progress, even when you’re following tried-and-true methods. Things like…
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7 Poses to Help Release Those Tight Hamstrings
Read More: 7 Poses to Help Release Those Tight HamstringsWhether you’re doing an intense exercise such as lifting or running or a sedentary activity, like sitting at a desk for long periods of time, you’re likely to experience tightness in your hamstrings. Fortunately, stretching is an excellent way to release tension in these important muscles, and many common yoga poses can directly alleviate your…
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5 Areas to Avoid with Percussion Massage Guns
Read More: 5 Areas to Avoid with Percussion Massage GunsPercussion massage guns can have great benefits, from decreasing muscle tension, increasing mobility and elevating blood flow to helping with pain and typical workout soreness. And by now, the chances are you either own one of these tools, have used one or know someone who sings its praises. Nowadays, you may also encounter them when…
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8 Training Mistakes That Can Lead to Injury
Read More: 8 Training Mistakes That Can Lead to InjuryHave you ever injured your shoulder or back by loading your barbell with too much weight and failing to properly execute the move? Did an inversion-gone-wrong in yoga or Pilates leave you with a muscle strain? How about shinsplints or a sprained ankle from running? Let’s face it: Gym-related injuries happen. But can they be…
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6 Moves to Counteract Dead Butt Syndrome
Read More: 6 Moves to Counteract Dead Butt SyndromeYou’ve heard of selective amnesia—but did you know that could apply to your legs? Thanks to a culture of sitting, which causes tight hip flexors, it’s common for runners and other athletes to overuse their quad muscles and underuse the posterior chain. Physical therapists and trainers refer to this as “gluteal amnesia” (or, more charmingly,…
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6 Stretches Hikers Need to Do
Read More: 6 Stretches Hikers Need to DoIf you’re like us, “Take a hike!” isn’t an insult or jab — it’s a welcome suggestion. Hiking is one of the most powerful cardio activities for body and mind, not only building endurance and stamina, but also improving mental health. Although you might not be thinking about it while trekking up terrain and trails,…
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4 Ways Foam Rolling Helps Workout Recovery
Read More: 4 Ways Foam Rolling Helps Workout RecoveryFoam rolling is a simple, accessible way to warm up and ease muscle tension — if you do it properly. Myofascial release, the technical term for what you’re doing when you foam roll, can be uncomfortable at times, but it’ll do your muscles good if you stick with it. First, let’s go over the basics…
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Expert Answers: Are You Injured or Just Sore?
Read More: Expert Answers: Are You Injured or Just Sore?You might waddle, limp and even grimace while sitting down after a particularly grueling workout. And let’s face it: Many of us may consider the ridiculousness of slowly easing into a chair after leg and glute day the sign of a good workout. But how do you tell whether it’s just soreness or something’s really…
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7 Ways to Keep Your Joints Healthy
Read More: 7 Ways to Keep Your Joints HealthyJoints undergo a lot of wear and tear in a life, especially if you’re an active individual. And while genetic factors certainly play a role in joint health, lifestyle is also key in keeping those joints in good working order. Common Joint Issues in Women Regardless of your activity level, every woman is prone to…
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6 Valid Reasons to Skip a Workout
Read More: 6 Valid Reasons to Skip a WorkoutSkipping a workout might be taboo in your book. Yet exercising 365 days a year isn’t only a herculean task, but it’s also impossible to maintain if you want to live your life. And your body does need a break every now and then. Just to be clear: We’re not advocating that you start looking…
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10 Things You Should Know About Foam Rolling
Read More: 10 Things You Should Know About Foam RollingIf you’re not yet foam rolling, what are you waiting for? The benefits are numerous, from improving range of motion in your joints to aiding postworkout recovery. And even if you fancy yourself a veteran foam roller, are you sure you’re doing it properly to reap the rewards? As easy as it may sound, there…
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Injury Treatment: When to Use Ice or Heat
Read More: Injury Treatment: When to Use Ice or Heathave you ever gotten in your car, reached for your seat belt and tweaked your neck? I have — and it’s basically the lamest way ever to injure yourself. To make matters worse, I tried to ignore my injury out of sheer embarrassment. The pain and inability to turn my head in either direction likely…
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Pelvic Floor Physical Therapy: 5 Exercises to Ease Symptoms
Read More: Pelvic Floor Physical Therapy: 5 Exercises to Ease SymptomsPelvic floor disorder (PFD) affects roughly a quarter of all U.S. women, yet the overwhelming silence that accompanies living with it is deafening. PFD is any condition that affects your ability to contract or relax your pelvic floor muscles, which can contribute to urinary incontinence, constipation, pain during intercourse, sexual dysfunction and even lower-back pain.…
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immune health, Injury Prevention, mental health, Mindfulness, Mobility, stress management, Training Advice for Women, Yoga
10 Reasons to Start Doing Yoga
Read More: 10 Reasons to Start Doing YogaIf you’ve thought about taking up yoga, there’s never been a better time than now to hit that mat. Not only does yoga do body and spirit good (and given how stressful the past year has been, that’s welcome news), but it’s also never been easier to find online classes. Feeling a little intimidated about…
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Healthy Living for Women, Injury Prevention, Life, Sports Medicine for Women, Training, Training Advice for Women, Training Tips for WomenHow to Perfect Your Posture
Read More: How to Perfect Your PostureSideline that slouch with these five moves that target your upper posterior chain to help you stand taller and lift heavier. Since the average American spends around 13 hours a day sitting, having a spine like a question mark punctuated by a concave chest and rounded shoulders is typical for the 9-to-5 desk jockey. Such…
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Learn the Art of Moderation
Read More: Learn the Art of ModerationWhen you push hard day after day, you risk being sidelined by injury. Here’s how to avoid overtraining to stay fit and healthy. Once you’ve had the “No Pain, No Gain” mantra chiseled into your brain, it can be a bit tough to rewire your thought process and modify your workout. But there are a…
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Injury Prevention, Sports Medicine for Women, Total Body Workouts, Total-Body Workouts for Women, Training Tips for Women, Workouts for WomenHow to Injury-Proof Your Workouts
Read More: How to Injury-Proof Your WorkoutsPrevent injury from head to toe with these trouble-spot targeting moves. It’s ironic: Strength training can help prevent numerous muscle and joint injuries, yet many people still get hurt in the gym. The good news is that old injuries can be protected and new ones prevented by just slightly altering the way you work out.…
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Injury Prevention, Sports Medicine for Women, Stretching, Stretching Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts for WomenThe Rules of Stretching
Read More: The Rules of StretchingWeary of all the research that links stretching to injury? Follow the six rules below to make sure you’re doing it safely and effectively. You don’t need to be able to break out into the splits on cue, but the first step to having a more limber body comes with understanding some general guidelines. The…
