How to Prevent and Treat Injuries from Increased Exercise and Outdoor Activity

Now that the nice weather is here, there is more motivation to get outdoors and participate in various activities. Exercise being one of them - whether it is walking, hiking, cycling, swimming etc.

If you need motivation when it comes to health benefits of exercise, some include

• Helps prevent chronic disease and premature death
  
• Helps to relieve stress and anxiety
• Increase energy and endurance
• Improves sleep
• Helps to maintain a normal weight by increasing metabolism
• Helps maintain independence by maintaining mobility
• Helps prevent bone loss
• Enhances overall mental well-being

However, despite the benefits of exercise on average, adults spend over 90% of their waking hours sitting. For those who sit 8 hours or more per day, it reduces life expectancy by about as much as smoking or obesity.

If you are not accustomed to exercising start gently and no matter what level of exercise you do, intense or gentle, stretching is very important to prevent injury. Should an injury occur there are several natural remedies that can help speed up recovery. Some of these include:

• Serrapeptase is an enzyme which has a long history as an effective anti-inflammatory treatment. Pain from acute injury is inflammation, which initially is the bodies way of protecting itself. Once the inflammation is reduced, pain is improved.
• Bromelain is most effective for injuries in which there is a congestion of blood (contusion) or heavy bruising. B it is a protein digestive agent and helps digest trapped blood by products. It is more effective for sprains and strains than it is for joint pain.
• Boswellia with curcumin extract combination has been shown to accelerate muscle recovery post-exercise or post physical stress, A recent study in the Journal of American College of Sports Medicine found that the combination reduced muscle injury as well as subjective muscle soreness, and maintenance of muscle strength.
• Glucosamine plays an important role in tissue growth and repair. While commonly discussed for arthritic conditions, studies suggest it may also help speed up recovery time for sport injuries that involve torn cartilage and improve mobility in joint injuries

Homeopathic remedies are a ‘must have’ for any injury:

• Arnica for swelling and inflammation of the soft tissue around a joint and for exercise-induced muscle soreness. Always start with Arnica for the initial trauma and then you can add Ruta or Rhus tox depending on the injury.
• Rhus Tox is very effective for muscle stress, strains, sprains.
• Ruta is for strained ligaments and tendons which have lost their elasticity and feel stiff. It works very well with or after Rhus Tox.
• Traumacare cream can be applied topically to help alleviate the pain or tension in the muscles.
  

There are some primary nutrients that can also help once you start exercising more regularly or more intensely.

Creatine is especially important in older adults as it enhances muscle strength and mass and it also increases bone strength.

L-carnitine can improve exercise performance and recovery.

Protein powders are important for those that do more intense exercise on a regular basis. The amino acid supplementation reduces fatigue and increases fat burning for fuel during challenging endurance exercise.

Vitamin D is important for musculoskeletal injury prevention and recovery, D is associated with reduced inflammation and pain, stronger muscles, and better athletic performance.

Adaptogens are herbs have a normalizing effect on the body when it comes to stress and increase stamina and endurance. These herbs are very important for endurance athletes and for anyone who experiences stress related symptoms such as fatigue, irritability, insomnia or weakened immune system. Some of these herbs include Siberian ginseng, ashwagandha, rhodiola, suma and more. There are many combined adaptogen formulas available.

I encourage you to get outside, find an activity you enjoy and move more. Once you start, you will feel the benefits more and more over time and a strong healthy body and mind are worth working towards

 The hot summer weather increases the risk for sunburns which can sneak up on a person especially on windy days or when cycling where there is a breeze but the sun still has the same intensity even with a breeze.

There are sun screens that are made with natural products to prevent sun burns or protective clothing if an individual is going to be in the sun all day.

Prevention is the key however sun burns can still happen.

 To ease the discomfort aloe vera is a wonderful remedy and there are special formulations available containing shea butter calendula and other skin soothing ingredients.

 fFor more information on the different products available to help prevent and treat injury and sunburns talk to the knowledgeable staff at the Vitamin shop for more information.