Athletic Tips for Regular People

Many of our habits, including those of personal exercise and diet often stem from our desire to attain a certain body shape, size and weight.  Balance is the key. For example, sometimes, trying to stay thin comes at the expense of energy.

It's important to realize that we all need sufficient energy and nutrition, not just to walk around and perform daily errands, but also to properly drive major body functions. Our food intake (diet) and exercise levels work hand in hand to help us maximize our body's functions. As ordinary people, we can learn a few tips from what athletes do to maintain health and wellness throughout the course of their professional career and beyond.

1.     Define the reason to be healthy and well

What is the force behind you wanting to be leaner, toned up, stronger, or more flexible? The reasons could be as diverse as there are people, but what is even more important is to identify the reason for your commitment, dedication and focus. The more solid and specific your reason for keeping fit is, the higher the chances you will stick to the journey.  Review your reasons daily, and stay focused on what your main "driver" is.

2.     Setting goals

An athlete’s main goal is to win. They do this by basing their training on existing and personal best records, which they constantly strive to beat. Some people prefer to set definite goals for themselves, and while this works perfectly before they achieve them, what happens when they reach their accomplishment? Become disciplined enough to set new goals every time you achieve a current one. Avoid complacency, and do not put a finish line to your efforts. Always strive for more. You might just reach it.

3.     Develop a set of habits

The only way you can truly excel at anything is by practicing to become better at it. Running, training and any form of drill is good, provided it works for you and you are ready to make it a habit. Some of the top performing athletics are known by their daily fitness and practice routines.  "Practice make perfect". A routine simplifies the process of achievement because the effort needed to excel lessens with time. Imagine having a routine exercise regime to strengthen a muscle. The drill may be simple, but the fact that it is done regularly makes it stronger and increases its resilience. Blend this with a smart diet and consistency, and you got a great combination to help reach your goals to levels you may never have expected.

Be smart. With exercise, comes the possibility of injury, and since you are striving to perform your best, mistakes are bound to happen. Injuries could come in the form of mental loss or physical pain, but either one requires time to recover. Remember that the most important aspect of higher training levels is to gear up for your expected outcome regardless of what it might be. So, become your own winner by identifying your reasons, setting goals, and being consistent with core habits.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

First Aid for Sports Injuries

For most people, the remedy for pain due to a sports injury is to keep working the area where the pain is being experienced. Remember our sports coaches telling us to "Just walk if off". While it may appear to be effective in some cases, the risk of permanent injury could be even greater. As a general rule to preventing additional injury to a joint that has been hurt during a sports activity or exercise session, stopping whatever you were doing may be the the most prudent course of action. Some injuries are minor, and can be treated at home without having to spend money and time on a doctor. Here are some first aide tips for sports injuries that are minor in nature.  Alway seek professional medical care if swelling, pain, or discoloration of affected area occurs.   

The RICE method is a good approach for reducing topical swelling, speeding up healing and toning down the pain levels. Follow this Rest, Ice, Compress and Elevation approach before moving on to something else. The least amount of time to repeat this method is 48 hours.

Rest – it may be good if you confined yourself to one spot to immobilize the injured area. If that is not possible, reducing your activity levels can help. For instance, if the location of injury is the ankle, knee or joint, the use a crutch can help relieve the amount of pressure that is placed directly on the injured spot.

Ice – Ice a natural anesthesia and pain reliever. An ice pack should be placed on the injured area at least four times a day for a period of 20 minutes. Use of an ice bag or cold pack is recommended because the rate of temperature release is controlled, and there is no need to keep refilling the pack with fresh ice blocks or cubes. If you do not have any of these, use a plastic bag filled with crushed ice and wrap it in a towel. To prevent cold injury, the length of time an area is exposed to cold should be strictly checked.

Compression – compression refers to the application of uniform pressure over an area that has been injured. This helps to reduce swelling and allows the blood supply to that area to remain consistent. You should however consult with a doctor to establish which compress is suited for your type of sports injuries.

Elevation – elevation is yet another step that you can take at home to help reduce the level of swelling to an injured area. The injured area should be placed at a level that is above the level of the heart, preferably using a pillow.

The need to seek further medical intervention will depend on how well the injured site responds to first aid. There is need for immediate medical attention if;
·      The pain increases in spite of all efforts to reduce it
·      Discoloration of the affect site may indicate more serious injury to the joint, tissue or bone.
·      The extent of the injury is such that it cannot be compressed
·      The site of an old injury begins to ache
·      There is swelling at a position where an injury had occurred before. 

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

5 Tips to Prevent Sports Injuries

5 Tips to prevent sport injuries

According to Dr. Andrew Cosgarea, sporting injuries often occur due to overuse or trauma. While overuse injuries are more common than trauma injuries, traumatic injuries tend to be more severe, painful and immediate. Overuse injuries, on the other hand, occur often when the body is pushed past it physical limits, especially over time. Poor training techniques or lack of proper physical preparation before intense exercise can contribute to sports injuries.


Below are 5 tips that can help you avoid sports injuries.

1)    Realistic goal setting

Setting of lofty goals and working very hard to achieve them is common among athletes today. However, your goals should be realistic, sustainable and achievable. Be it swimming more laps or lifting a certain weight, you should always set goals which are obtainable to you, and then work gradually for overall improvement.

2)    Planning and preparations

As you plan to regularly exercise or want to start a new sports program, it is highly advisable to see your primary health care provider first so as to go through all your options and work within your current limitations. You should take some time in learning the right techniques necessary for a particular sport or program. Training with a personal trainer is a safe and more enjoyable way of beginning any new activity.  Using proper techniques not only mitigate the risk of injury, but also help bring better and quicker results.

3)     Warming up and cooling down

Before starting any physical activities, it is very important to warm up. Research has shown that a heated muscle is less likely to incur an injury. Some light jogging or walking prior to more intense exercises are essential, as well as after training so as to cool down your muscles slowly. Increasing your flexibility can also help you prevent injuries. Flexibility can be achieved by stretching before any exercises and after, but is best once the body is warmed up.

4)    Taking your time

Avoid pushing yourself too fast as you train. Learning new activities or getting in good shape takes time to achieve. Increase your training levels gradually, thus giving the body enough time to adjust to this new stress to the joints, bones and muscles. For example, if you are running, gradually increase the mileage and give yourself enough time to recover between each workout.  And, stay hydrated.

5)     Listening to your body

You should always adjust your training activities once you start seeing signs of too much stress on your body. A short-lived or mild muscle pain (muscle tightness) is usually considered normal after intense workouts, especially the day after.  However, joint pains are not normal and they may indicate a need to cut back on your workout activities for awhile.

These tips should also be incorporated in athletic training so as to achieve better results and help reduce injury. Exercise smart, stay safe, and have Fun!

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.