Common Swimming Injuries and their Prevention

2:38:00 AM John Evans 0 Comments

With hundreds of people including children joining swimming each year with the desire to stay fit and healthy, there is no denying the fact that there are certain common injuries associated with this sport. Since swimming requires each of the muscle of your body to work and work quite vigorously, there always remains a chance of any of the muscles or body part getting too stressed and therefore, injured. However, injuries are not just associated with swimming only. Every kind of sport involves chances of body ache, cramping and so on and therefore, the probability of injuries should not be a reason strong enough to make you stay back from learning and practicing this excellent sport that swimming is. Rather, you need to know about the common types of injuries, their causes, treatments and most importantly, the various ways of preventing them from occurring in the very first place. Here is a discussion worth taking note of by every swimmer, beginner or expert.

Rotator Cuff Injuries

Rotator cuff or shoulder injuries are the most common type of injuries for swimmers because your shoulders are made to undergo the maximum pressure inside the waters. The symptoms of this injury come in the form of an inflammation and sharp pain in the shoulders. Severe injury causes extreme pain in the shoulders every time you extend the arm over the shoulder mid-stroke. Like most other swimming related injuries, rotator cuff muscle pain is also caused by over training and practicing of the wrong type of stroke.

This type of injury can be immediately treated by icing the shoulders for at least 10 minutes twice daily, especially after every swimming session. If you are suffering from inflammation, it is advisable to do dryland cardio only for a few days, giving the healing time to the inflamed muscle.

Now, the question is whether you can prevent this injury from occurring. Well, the best way to prevent this would be by ensuring that you never keep practicing with tired muscles. Over stress is the cause of almost every swimming related injury. Avoid sudden increase in training volume or intensity or using the kick board. Consult your expert imparting Queen Creek swimming lessons about the right stroke form because imperfections in stroke technique can be really harmful to your body.

Lower Back Injuries

Swimmers often complain of lower back pain that ranges from being mild to sharp and piercing. If you practice the butterfly stroke too much, chances are that you are exerting too much pressure on your lumbar vertebrae every time you rise out of the waters and arch your back. Symptoms usually begin with soreness in the lower back followed by stiffness and swelling eventually.

Treatment options for lower back pain are limited so the best thing a swimmer can do is to take complete rest for two to three days and avoid the butterfly stroke for few more days. Compelling the tired muscles to work will end up causing greater harm to your body. Wait for the pain to go away automatically. Also, you should keep applying heat to the affected area to help the lumbar muscles relax and rejuvenate.

Preventing chances of lower back injuries will require you to practice some essential post-swim back stretching exercises regularly after each swim session. These stretches will help keep your back relaxed and flexible. Also, make it a habit practicing the squat and the dead lift exercises as these are usually recommended to strengthen the back muscles and take the pressure off the spine.

Along with the ones mentioned above, there are several other types of injuries that can be accompanied by swimming. Since, most often, the primary cause behind these injuries is over practicing and that too, in a wrong way, it is always advisable to seek the expert guidance of a professional swimmer whether it is dryland workout, swimming stroke or anything else. The treatments mentioned here are also applicable for mild to slightly serious injuries only. If situations worsen and you feel that the pain or inflammation is continuing for long, consulting a doctor and doing as advised is a must. 

So, learn right, practice in the right way and consequently, stay healthy as always. 
Health Care

Best Protein Powder To Increase Muscle Growth

5:31:00 AM John Evans 0 Comments

If building muscle is your primary goal, the international society of sports nutrition recommends whole foods to be your main source of protein. But, in case you use supplements, whey and casein are considered as rich sources of protein for muscle growth. These both proteins are derived from cow’s milk which digests at different rates and increases any muscle-building program with positive effect.

Whey Protein:
Protein is formed with amino acids and certain amino acids are important in your body to maintain muscles. The whey protein includes a high proportion of all certain amino acids. In addition, whey processes through your body quickly and increases muscle growth if you consume right after a workout. You body’s muscles use these amino acids to start repair and build as soon as you put down the weights.

Casein Protein:
Like whey, casein also contains all important amino acids which your body cannot produce itself. But comparatively, whey does not digest quickly and readily. However, when trying for muscle growth, slow digestion can also be an asset. Whey protein provides an immediate supply of amino acids when consumed after a workout, but casein provides amino acids slowly which helps your body receive a steady supply of amino acids as long as seven hours after a workout. This may help to reduce muscle breakdown and soreness so that you can recover quickly and tolerate a greater workout. It is recommended to consume casein just before the bed to prevent muscle breakdown which may occur during your sleep.

Milk Protein:
You all know that milk is great for dunking chocolate chips but, it’s also great for increasing recovery after a workout because it contains all the necessary amino acids in ratio of 80/20 of whey to casein which helps for quick and sustained release of amino acids for muscle gains. When consumed in powder form, it is  one of the best protein powder for muscle growth.

Egg Protein:
Egg is at top of its class when it comes to quality protein with biological value of 100, it contains all the important amino acids for protein synthesis and easily digestible by the body.

Pea Protein:
It is great option for vegetarians who are allergic to dairy and eggs. It boosts 98% digestion rate which means the body is able to use and process almost all amino acids per serving. It is better than other plant-based proteins, which are difficult to digest and can not utilize well by your body.

Target Protein With Well Timing:
Most of the expert nutritionists claim that athletes and individuals who train an intense workout in the gym need to consume a major amount of protein throughout the day. Each meal should contain at least 20-30 grams of protein every three hour or so to optimize muscle-protein synthesis throughout the day.

What Does Research Support?
In research, both whey and casein proved their muscle building abilities. A review Published in Journal of The American College of Nutrition showed that milk proteins are greater than soy protein when it’s the matter of achieving greater muscle mass gain. An Issue in 2004 of Medicine and Science Sports and Exercise published a study proving that, regardless of different effects of amino acid balance, both casein and whey consumed after a workout resulted in same increases in the muscle protein synthesis which is necessary for muscle building process. Another study from 2006 determined that drinking one milk one hour after a leg training exercise enhanced muscle’s ability to go into protein synthesis and build muscle which tells that combination of whey and casein are effective for muscle growth.

Time It Right
Drinking milk won’t get you big muscles. You need to carry harder workouts and excessive training sessions to build lean muscle mass. The International Society of Sports Nutrition recommends to follow at least 10 week of training program which consists of 3-5 days of weight lifting exercises. Consume whey and casein powder before 90 minutes of finishing session for optimal uptake and use of amino acids.
Dental Care

How to Get the Affordable Dentist?

5:03:00 AM John Evans 0 Comments

People go to a dentist for so many reasons right from bad breath issues to tooth ache. As you all know that, dental issues are very sensitive and at times difficult to overcome. So, you have to visist the best dentist in Las Vegas to resolve your dental issues. However, you have to do a background check regarding the dentist who you are about to visit. People who already have a family dentist will not have any problem regarding dental issues. But it would be a real problem for those who do not have a dentist for treating their issues. 

Only that kind of people have to worry about hiring a good and best dentist. Also, while someone is in a hurry of locating a dentist, absolutely he or she does not get any time to think about more – right? The bad breath treatment Las Vegas should be done now and then to ensure your breath smell. If you are worried with your teeth problem, you can have many dentists to consult in the society. So, you will not find any difficulties in finding the dentist. 

There are a huge number of dentists available. Among them, you have to select the best dentist that provides the best treatment. Do you know why people suggest you to go to the best dentist? This is because that you should not compromise with the treatment that you get. The best dentist will provide the best and proper treatment to your problems.  If you want to hire the best dentist Las Vegas, you need to do more research on that. Only then will you be able to get the details regarding the best dentists available in the country. Among them, you can select the one that you are okay with.

Rather going with an expensive dentist, you can also find affordable dentist las vegas for your demands. First of all, know your demands with respect to what kind of dentist you will be okay with. People always have a thought that, only a leading dentist can solve their issues perfectly and healthily. I don’t think so. Rather emergency dentists Las Vegas can also resolve your concerns. The way of curing really matters a lot and that should be considered. In the official websites, you can get more details regarding the affordable dentist. If you can also hire dentists 89118 to fix your dental issues properly.
Health Care

Buy Supplements and Vitamins

9:25:00 PM John Evans 0 Comments

One supplement that is frequently used to build muscles and increase exercise endurance is creatine. Creatine is used most often by athletes-both amateurs and professionals. The reason why it is a popular supplement because there are many anecdotal reports from users that the supplement really does work. The other reason why creatine is popular is because it is readily available both in retail and online health supplement stores. The supplement does not require a prescription. Finally, besides the capsule, creatine is now widely found in many energy bars and drink mixers. In fact many athletes carry beverages that contain creatine while exercising.

Creatine is a naturally occurring substance but it is not found in large amounts in many foods. One may acquire some creatinine by eating fish or meat products but often cooking of these foods destroys the creatine. Hence, the only way to acquire large amounts of creatine that can help build muscles is via use of supplements. When consumed, creatine is precursor for several key biochemical reactions that produce energy for the body. The excess energy produced helps increase exercise endurance and build muscles.

Who Uses Creatine?
Creatine supplements are used by athletes to increase physical performance and build muscle mass. The supplement is very popular at schools, colleges, universities, sporting parlors and exercise gyms. It is believed that nearly 40% of professional athletes regularly use creatine to enhance performance. Creatine supplements do not work right away and it takes the body 2-4 weeks to increase performance. Muscle building may take 4-6 weeks. However, one must also perform some type of exercise and eat a healthy diet to maximize the benefits from creatine. Today creatine supplements are also used to treat a variety of muscle disorders and lower levels of cholesterol.

Proper Creatine Dosage
The creatine supplement is to be taken once a day with a glass of water. It is important to avoid taking the supplement with alcohol as this will prevent its absorption. It is important not to take more than the recommended dose to prevent adverse effects. Some people take the supplement 30 minutes before starting an exercise program.

Creatine Side effects
It is best to take creatine supplement in the morning so as to avoid difficulty with sleep. Headache and nausea may also occur in some people but these side effects subside with time. The long-term side effects of creatine are not known but considering that the supplement has been used for over 2 decades, it is now considered to be relatively safe. It is important for the athlete to remember that creatine can cause weight gain, so one must continue exercise while taking the supplement.

Creatine Warnings
Creatine is not to be used by individuals with kidney or liver problems. It is also not recommended for use in pregnant women, those who are breast feeding and individuals under 18 years of age.

Where to buy Creatine?
Visit, where they sell the purest form of creatine on the market. All of their supplements are regularly checked for quality and quantity. They are offering a competitive price and will match any online price that you have.
Medicine Online

Method To Prepare Pralidoxime chloride powder injection

12:07:00 AM John Evans 0 Comments

The pralidoxime methylchloride powder injection contains pralidoxime chloride as active component, its specification is 250mg-Ig/bottle. Its preparation method includes the following steps:

1)   Preparing components according to its formula into aqueous solution, removing heat source, regulating pH value of solution of 1.0-7.0
2)       sterilizing solution and filling
3)       freeze-drying
4)       prefreezing filled semifinished product to -55 deg.C - -35 deg.C, heat-insulating for 1-4 hr, starting vacuum pump, after the degree of vacuum is reached to a certain value, slowly heating to -10 deg.C - 50 deg.C, continuously vacuum-retaining for 3-10 hr, after the water content is evaporated, heating, heat-insulating and drying at 25-30 deg.C for a certain time, taking out; and
5)       sealing and packaging.

Currently, pralidoxime chloride products are water injections with poor stability, short shelf life largely used as a multi-point injection, causing pain medication.

Technical Solution Used In the Method:

The main purpose of the invention is to provide a good stability, high concentrations of the use of state pralidoxime chloride powder and another purpose is to provide a method for preparing a powder of pralidoxime chloride.

This invention employs the following technical solutions: pralidoxime chloride injection, with pralidoxime chloride powder containing as an active ingredient, its specifications for the 250mg ~ 1g / bottle. At a concentration of 500mg / ml, a concentration (250mg / ml) 2 times for existing water injection.

Here, the powder used is a sterile powder. The powder is freeze-dried powder and also contains pH adjusting agent.

The pH adjusting agent is selected from different concentrations of inorganic or organic acids, such as: acetic, lactic, citric, adipic acid, hexanoic acid, fumaric acid, propionic acid, formic acid, malic acid, carbonic acid, hydrochloric acid, tartaric acid , phosphoric acid, metaphosphoric acid, sulfuric acid, nitric acid, succinic acid, boric acid, phytic acid, butyric acid, edetic acid, sorbic acid, salicylic acid, lauric acid, p-aminobenzoic acid, ascorbic acid, benzoic acid, citric acid.

The lyophilized filler is water-soluble filler selected from mannitol, dextrose, sodium chloride, dextran, calcium chloride, citric acid, disodium hydrogen phosphate, gelatin, lactose, maltose, polyvinylpyrrolidone, sorbitol, one or more of sodium hydroxide.

Pralidoxime chloride sterile powder preparation method, the method comprises the of the following steps

1)       a container sterilization
2)       bulk drug treatment: a sterile environment where pralidoxime chloride API crushing, screening take place
3)       The API treated sterile packing to container
4)       sealed packaging.
The aqueous solution of the water is water for injection or a buffer solution pH of less than 7. Eg: ethanol - ammonium acetate buffer, sodium formate buffer, acetate buffer, acetate - lithium salt buffer, acetic acid - acetate buffer, phosphate buffer.The pH of the solution is adjusted to 2.5 to 4.0.

Advantages of this method are:
  • After transforming chlorine dosage phosphorus gives good powder stability
  • facilitate storage
  • when the concentration increases, the injection volume is reduced, so that the site of injection points is also reduced, reducing the suffering of the patients, while beneficial to the emergency rescue the efficacy of quick play. 
  • The preparation obtained through the process is stable in the aspects of content of the preparation and the related substances and low in toxicity and content of the related substances. 
  • Safety and effectiveness of the Pralidoxime Chloride are ensured 
  • Product quality can be guaranteed easily.

Health Care

Tricks and Strategies of Open Water Swimming for Beginners

3:14:00 AM John Evans 0 Comments

You have been learning swimming and practicing it regularly with success for quite some time now. It is obvious that you are close to becoming an expert soon provided that you get efficient in crossing one more hurdle that is, open water swimming. Swimming in the open waters is scary at least for the first time that you swim in an environment that is strikingly different from that of a swimming pool. When inside the waters, you will tend to miss the black line, the walls and so many other things that will evoke a sense of fear and insecurity in you. 

On the positive side, open water swimming practice will eventually take you not one but a lot of steps ahead towards your goal of becoming a professional swimmer. You will enjoy the waters more, become familiar with the waters and more than anything else, feel an extreme sense of satisfaction for sure. So, here is a list of tricks and strategies that are sure to help you as you begin venturing into the open waters for the first time in your life.

Stay Calm and Ignore What is Insignificant – If you have been receiving Katy swimming lessons, you must have been advised by the experts to keep your calm and have a positive attitude. However, the kind of things that bother you in the open waters is somewhat different from what disturbs your calmness in a comparatively more peaceful and secure swimming pool. Beginners are often intimidated by the presence of critters and other creatures in the water. Remember that they appear just because they are already scared by the way the area of their floating is disturbed, triggered by the start of a mass open water swim. So, these creatures are trying to hide themselves in panic and have neither the intention nor the power to cause you any harm whatsoever.
Get the Right Gear – Whether you are swimming in the pool or in the open waters, being equipped in the right manner is always desirable. Having said that, when it comes to open water swimming, you just cannot afford to miss out any of the essential gears. A wetsuit that is too tight or a goggle that is too loose will only cause you more trouble, making things difficult for you. 

Fix a Strategy and Follow It – Swimming is largely about having the right technique of breathing as well as performing particular strokes. When you set about practicing open water swimming, fix upon a strategy of your own with consultation with your swim expert. The strategy should be devised depending on which positions suit you and which ones make you uncomfortable. For instance, you might want to start in the right side of the pack while most others prefer taking the left-hand side. Now, whatever is your strategy, just make sure that you are aware of the pros and cons of the same in order to know the right application of the strategy.

Practice Drills – It is a well-known fact that a strong swimmer in the pool is not necessarily a strong swimmer in the open waters and vice versa. With the help of a swim fitness trainer, start practicing drills months before you actually take up open water swimming. These drills will work wonders in increasing your overall strength and abilities. The exercises, if practiced regularly, will improve your core muscles while also preparing your body for the obstacles that automatically come with open water swimming.

Concentrate on the Exit – As an open water swimmer, you should always concentrate on exiting the waters smoothly and for this, you need to keep looking at the endpoint every time you put up your head from the waters to breathe. 

Keep these pointers in mind and make the most of your first session of swimming in the open waters. All the best!

Summary - Open water swimming practice will eventually take you not one but a lot of steps ahead towards your goal of becoming a professional swimmer. You will enjoy the waters more, become familiar with the waters and more than anything else, feel an extreme sense of satisfaction for sure. So, here is a list of tricks and strategies that are sure to help you as you begin venturing into the open waters for the first time in your life.

6 Top Supplements That Help To Build Muscles

2:55:00 AM John Evans 0 Comments

When it comes to building muscles you need to follow the intense training, consume right amount of minerals, vitamins & proteins and take proper diet. Again training is not as important as taking proper diet and supplements. Even nutritionists have agreed to the fact that about 70% of the food you consume is composed of supplements.
So for the same reason, gym hitters and bodybuilders are trying their best to make sure that they consume healthy and natural compounds. In case you are new to the world of bodybuilding, then let me suggest you 6 supplements that will help you to get the desired result.
  1. Creatine: Creatine is a natural element which is produced in the skeletal muscle tissue. Most of the naturally produced creatine are consumed by the body. Some people need extra creatine level for the energy boost. This need can be satisfied by taking creatine supplements. Apart from providing energy, it also helps to promote lean muscle tissue, improve the performance of the muscles and increase the volume of muscle cells.
  1. Branch Chain Amino Acids – BCAA: BCAA is produced naturally in the body and is made up of specific protein chains. They help muscles to recover after a proper workout. BCAA is used by your body every time you get involved in an activity. So for the same reason, it is recommended to take proper amount of BCAA before and after the workout.
  1. Whey protein: Whey protein is an important element which helps to build up lean muscles in athletes and bodybuilders. The high content of magnesium, calcium and minerals help to suppress appetite as well as help the body to absorb protein and thus repair and build muscles.
  1. Beta Alanine: Beta Alanine are proteins that are produced in the body to enhance performance. It is a very important protein for bodybuilders and athletes, which helps to improve the composition of the body and minimize fatigue. Better take it before and after the workout in recommended proportions for best results.
  1. Glutamine: Glutamine helps to build strength and helps athletes to lift weight and hold it for a longer time. It improves the limit of strength in the body. Another benefit of glutamine are that it improves the function of immune system and preservation of muscles. For better results, it is recommended to take glutamine three times a day.
  1. Svetol: It is not a compound that helps to build muscles but this green coffee extract helps to improve metabolism as well as reduce the extra amount of fat. Studies carried out on bodybuilders show that those who took this supplement were able to reduce fat more quickly compared to others, who were not taking it. Many other supplement products have Svetol as their main ingredient. Just use Health Monthly promo code to get this best green coffee bean extract.
Remember that for building muscles you will need some extra supplements. Again understand the fact that results may not be same in every person. It may vary from individual to individual. So do a bit research and try to find one that suits you.

Simple Ways to Eliminate Knee Pain

2:53:00 AM John Evans 0 Comments

Feeling weak in the knees is not just a sign of having a crush on someone or going on a date, although that is the only time that it is a good thing. There is a kind of knee pain that is not quite so magical. Joint pain has become one of the major causes of disability in the world. Knees, along with leg, neck and back tops the list of problem areas. There has been an alarming increase in the rate of knee cap replacement surgeries around the world.

You can spot the risk factors early on. If you are inactive, carry too much body weight, have a poor posture, have injuries that are not treated properly or insufficient nourishment, you are likely at risk for joint pain along the years to come. Taking care of your knees can save yourself from years of discomfort and chronic pain.Simple Ways to Eliminate Knee Pain
Some activity is always better than no activity at all. Joints generally thrive on movement. By simply maintaining an active lifestyle, you can considerably improve your knee health. Although you can take supplements that contain glucosamine and chondroitin for joint lubrication and strengthening, activities like brisk walking, swimming and cycling is a better option and good for over all body health. Also, if you are into long distance running, there are stretches that can be helpful to reduce joint pain.

Here are some simple moves that are proven to be best for all the muscle groups surrounding the knee cap. Doing these stretches after working out can keep your knees healthier.

Calf Stretch

Facing a wall, flex your right foot and keep your heel where the floor meets the wall. Elevate your toes keeping your heel on the floor. Keeping your leg as straight as possible, lean toward your front and hold the stretch. Deepen the stretch by repeating the move holding each stretch for about 5 seconds at a time before releasing. Aim for 15 reps on each leg.

Half Kneel Hip and Quad Stretch

This stretch makes you feel amazing and works both on your hip and quad muscles. Place a folded towel or mat on the floor and kneel on one knee and plant your other foot flat on the floor in front of you. Try to make a 90 degree angle with your legs. Lean forward towards your front leg. This stretches the front of your hip downwards. Grab the ankle of your front leg and pull it toward your rear for a deep hip and hamstring stretch of your front leg. Repeat this for 10 or 15 reps more.

Straight Leg Raise

This is an easy stretch that does not put any strain on your knees and helps strengthen your quadriceps. Lie down facing up with one knee bent and the other leg straight on the floor. Lift your straight leg up approximately one foot and rotate your leg outward. The toes should be pointing diagonal instead of straight up. Repeat 3 sets of 10 to 15 reps each and alternate legs.

For more information on knee stretches and simple exercises, contact our professionals on Fitness19. Always have a check with your doctor before beginning an exercise or stretch routine. These stretches are for reducing pain and if pain continues, please stop and consult your doctor.