Exercise and working out - Three Things you need to know about Recovery Process.

For an elite athlete, having a workout schedule is something that one cannot afford to miss on. A key aspect of any workout program is a sensible recovery process. You need to make a deliberate effort to recover every time you work out to help ensure the best results. Over time, a good recovery routine helps you see results faster, and can help ease the pain or tightness after your workouts - making them more enjoyable and sustainable.

To help maximize your workout and exercise, here are 3 fundamental things you need to know about the recovery process.

1.     It requires dedication to recover.

Dedication is the driving force for anyone determined to achieve physical fitness. The same applies to the recovery process after a workout.  Having the discipline to stay on course consistently with your recoveries is critically important to your overall fitness. You don't need to forego a night out with friends because you had a hard leg workout in the morning. Just ensure that you set some time aside for your recovery routine. 

2.     You require the necessary fuel to recover.

Exercise and working out normally drains us of our energy. For one to recover from the energy deficit, proper eating is crucial. Taking food that is balanced in carbohydrates, proteins and fats will see you through the recovery process. Additionally, ensure you are eating enough food. Many athletes often overlook the fact that recover demands fuel.  For you as an athlete to realize optimal recovery, you need to avoid eating too much or too little and just take what is enough for your body and your fitness goals.

3.     Recovery process varies.

Last but not the least, recovery is not constant and hence will vary. For example, what you’ve been doing in a certain month in order to recover will not necessary give similar results in the next or upcoming months. The reason behind this is the circumstances in which you are doing your workout and exercise can vary. Workout routines can "routinely" vary, so modify your recovery routines accordingly.

Having gone through the above 3 fundamental aspects of recovery process, hopefully you realize their importance to help you to maximize your workout and help reach your fitness goals.

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 only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Hamstring Injury

Hamstring injuries can happen to nearly anyone, but those who carry a higher risk engage in such activities as dancing, running, football, soccer, basketball, rugby, jumping, and volleyball. A hamstring injury occurs after pulling your Semitendinosus, Semimembranosus, or biceps femoris hamstring muscles.

These group of muscles runs along the back of your thighs allowing the bending of your knees or legs. Hamstring injuries can either be minor, moderate or severe. These injuries are generally categorized into grade 1(minor strain), grade 2(partial ruptures) and grade 3(complete tear).

Causes of hamstring injuries

Hamstring sprains/strains can be caused by numerous factors. They include the following;

·      Abrupt decelerations, accelerations or movements.

·      Overstretching or poor stretching

·      Muscle Overload

·      Inadequate warming up

·      Walking

·      Running

·      Muscles imbalance

·      Weak muscles

·      Inappropriate footwear

·      Recurrent muscle injuries

·      Poor flexibility

·      Lack of fitness

·      Over-bending your leg

Symptoms of hamstring injury

Most sportspeople who suffer from hamstring injuries show common symptoms including;

·      Swellings and tenderness

·      Movement complications

·      Discoloration/bruising

·      Sharp pain

·      Deformity

·      Sitting discomfort

·      Sensitivity

Diagnosis of Hamstring injury

Hamstring injuries can be extremely painful and nerve-wracking for any athlete. Consider consulting your sports medicine doctor if you are showing signs of a hamstring injury. How are hamstring injuries detected? Your doctor can use various medical techniques to determine whether you have a hamstring strain/sprint or not. These techniques include;

1.     Physical examinations

An experienced professional sports medicine expert can diagnose a hamstring injury through an extensive physical examination. Your doctor will ask your several questions, check your thighs for weakness, tenderness/swellings, bruises or discoloration before making his/her recommendations.

2.     Imaging tests

Your doctor can opt to use an x-ray machine to diagnose whether you have a hamstring injury or not. Alternatively, he/she can effectively use a Magnetic Resonance Imaging (MRI) technique to determine the damage extent on your hamstring muscles. Regardless of the diagnosis methods used, your doctor should suggest an appropriate hamstring injury treatment method to ease your pain and get you on the mend successfully.

Treatment

Hamstring injuries can be treated using various methods. Your orthopedic surgeon, family medicine physician or sports medicine doctor can treat your hamstring injury using the following techniques;

1.     Orthopedic surgery

Your orthopedic surgeon may opt to treat your hamstring injury through orthopedic surgery depending on how severe your condition is. An ideal orthopedic surgery should be implemented using the right procedures and rehabilitation programs in order to help you get back to what you enjoy doing within a short period of time.

2.     Therapy

Hamstring injuries can be treated through therapy. This technique is commonly used by massage or physical therapists. This hamstring injury treatment method is very effective. A successful therapy program should be aimed at improving your flexibility, muscle strengthening, and healing to facilitate a quick and safe return to your respective sports activity.

3.     Rest and ice

It is common for health experts to recommend athletes to take a break from all sports activities depending on his/her assessment or evaluation on your hamstring injury. Alternatively, your GP may just recommend you to apply ice to your hamstring muscles injury for a certain period of time as treatment.

4.     Anti-inflammatory medication

Hamstring injuries may be treated effectively using various anti-inflammatory and painkilling medications such as; paracetamol, ibuprofen tablets, and non-steroidal anti-inflammatory gels or creams depending on your GP’s recommendations.

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 only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.