1. Map your trail: Always figure out your path before you start your run as this will keep you from getting lost or ending up in a dangerous place.

2. Run during the day: Try to run during the day or follow a well-lit path. This will help prevent any possible danger that could happen at night.

3. Take a partner: A running buddy is always a safe bet in case of injury or to keep would-be assailants away.

4. Hydrate before, during, and after your run: This will keep you hydrated and will prevent possible cramps.

5. Get new running shoes: It is recommended that you get new shoes every six months or so; this will help prevent your feet and knees from future injuries.

6. Stretch: Stretch before and after your run.

7. Run on a flat surface: Try to avoid uneven ground whenever possible as it’s more rough on the ankles and knees.

8. Check the weather: Make sure to check the weather report before your run, this will keep you from getting caught in the rain, a thunder storm, or worse.

9. Carry a phone or change for a phone call: Just in case you get lost, can’t finish the run, or have an injury during your run.

10. Run facing on-coming traffic: Do this so you know where the traffic is and so that you don’t get hit from behind.

11. Don’t wear black. Wear lighter colored clothing at night, or if you are dressed in black make sure you have on something reflective.

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11 Safety Tips For Runners

Although your upper body is less of a factor, you still need to train it properly to prevent possible injury, soreness, and to help maintain good posture.

Below are a few of my top upper body exercises that mainly focus on the large muscle groups, which consist of the latissimus dorsi, rhomboids, pecs, biceps, triceps. Good luck and I recommend performing two or three sets of 15 to 20 repetitions.

Top 5 Upper Body Exercises To Prepare For Horseback Riding

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Top 5 Upper Body Exercises to Prepare for Horseback Riding

Let’s now move on to the positive aspect of beach running. What could honestly be better than running next to the ocean or lake? The beautiful scenery and the sounds of waves crashing the beach, who needs music? Although the sand may increase the risk of fitness injuries like sprains or strains, it also helps to strengthen your ankles, arches, and other muscles. During every step, the sand gives, which makes the body work harder to progress through the movements. Research also shows that beach running requires more energy, thus increasing the heart rate, burning more calories, and developing more power in your legs.

Please take note that beach running is an advanced form of running and you should only try it if your body can handle it. I recommend using the beach as a modification tool. For example, I would switch the style of running each day to help increase your fitness level and keep your body from adapting to a specific style of running.

Day 1: Treadmill

Day 2: Track

Day 3: Street/Sidewalk

Day 4: Grass

Day 5: Hills

Day 6: Beach/Sand

Day 7: Stairs

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Tips for Beach Bound Runners

There’s an interesting New York Times article on the widespread injuries inflicted upon Wii enthusiasts. The author even reports a pop in his left shoulder after playing Wii tennis.

If you’re not familiar with the Wii phenomenon, gamers use a handheld, wireless remote where you mimic the motion of the activity in the video game. This could include tennis, boxing, bowling, among others.

“It’s great in the concept that it gets people active and involved,” said Dr. Brian Halpern, a sports medicine physician at the Hospital for Special Surgery in Manhattan. “It’s not great in that you get lost in that and are overloading areas that you haven’t worked out in a long time, if ever.”

Dr. Halpern says he’s treated two types of injuries: traumatic injuries like twisted knees and sprained ankles from playing Wii in confined spaces, and repetitive stress from lengthy play.

If you’re interested in purchasing a Wii Fit system, or currently own one and have been fortunate enough not to fall victim to an injury, here’s some handy advice: you don’t need to exactly mimic the real-life motion. You don’t need to make a full swing when a flick of the wrist is usually enough.

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Is Wii a Medical Liability?

Just as sitting too long at our office desks makes us more stiff in our shoulders and hips, keeping our hands positioned over the keyboard can have the same effects. Injuries or pains that result from repetitive movements whether it’s typing, texting, playing tennis for 15 years or knitting are called Repetitive Stress Injuries, or RSI for short. They occur because the repetitious motion pulls on the muscles and tendons that surround the joint. In the case of computers, our wrists become overused and often mild to severe forms of Carpel Tunnel Syndrome (CTS) can manifest.

But there is hope for your sore and achy wrists. A breakthrough study by the University of Pennsylvania School of Medicine showed that a yoga-based routine was more effective at reducing the symptoms associated with Carpel Tunnel Syndrome than wearing a splint or receiving no treatment at all.

Yoga postures that relieve wrist pain also strengthen and elongate the supporting muscles of the hand making them more flexible and stronger to handle the constant motions of clicking away at the keyboard.

Here is an effective yoga exercise video that you can do to relieve your computer wrist pain or prevent it if you haven’t yet experienced computer-generated hand pain. And best of all, this routine can be performed right at your desk.

Get in the habit of doing these exercises every day as your computer warms up and even throughout the day when you need to take a break. But if your pain persists for more than a week, make an appointment with your doctor to rule out a more serious injury.

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Yoga for Your Computer Wrists

• A strong and stable core will help to stabilize the muscles involved with balance. These muscle regions consist of the hips, hip flexors, abdominals, and other leg muscles as well.

• Proper posture is important for so many reasons, especially the older you get. Back pain, neck pain, and several other forms of pain can result from poor posture over the years.

• Injury prevention is another amazing benefit of working the core. Obviously not all injuries can be prevented, but most can be or the severity of the injury can be lessened.

I work my core five to six days a week and recommend working the core as often as possible. I work my core before my actual workout and again after to cool down. For you athletes out there, a strong and stable core is vital for proper technique and helping your body not breakdown from all the contact and extra responsibilities placed on it. Below are some of the exercises you can do to strengthen and stabilize your center of gravity (core). I recommend performing twenty to as many repetitions as you can for two to three sets and as often as you can.

Top 10 Core Exercises

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Top 10 Core Exercises

Muscle soreness is caused from either over doing it or never doing it. When the muscles in the body are not used to a certain exercise they may become sore due to the break down of the muscles. If you constantly do the same type of exercise at the same speed or weight, the body is going to adapt to this exercise and the only way to become stronger, faster, or leaner is to change the exercise, and this will more than likely cause muscle soreness. Overdoing the exercise works the same way and if this does happen be sure to note it and back off a little next time.

Tips To Help Overcome Muscle Soreness

1. Properly stretch before and after exercising

2. Eat a proper balanced diet

3. Make sure you’re getting enough protein (helps build and repair muscle)

4. Get enough sleep

5. Continue to stay active

6. Listen to your body (enough is enough, don’t push too hard)

7. Hit the hot tub

Below are some stretches you can perform to help with the soreness:

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7 Tips for Eliminating Muscle Soreness

- Inability to carry things

- Pain that lasts longer than a few days

- Inability to flex or straighten the joint

- Pain that occurs at night

- Signs of swelling or infection

Below are a few exercises that you can do either at home or at the gym to help prevent wrist pain. The goal of each of these exercises is to strengthen the wrist in order to prevent wrist pain or wrist injuries. The exercises can be performed with cables, dumbbells, or tubing. The following are modified versions of the wrist curl and wrist extension. Please feel free to ask any questions if you have them!!

See Matt’s entire series on preventing and healing injuries.

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Simple Exercises to Prevent Wrist Injury

Hip injuries again have several causes, such as:

• Arthritis which is an overuse/wear and tear injury and can be treat by medication, physical therapy, or surgery.

• Strains of the muscles around the hip (groin or hamstrings) are usually treated by rest, combination of heat and ice, stretching, and other rehab techniques.

• Hip or stress fractures which are common among the elderly (fall on hip) and those that participate in high contact sports. This injury is treated through rest, combination of heat and ice, stretching, and other rehab techniques.

Hip pain has several signs and if you attain any of the following, please contact your physician:

• Inability to walk comfortably

• Hip pain that occurs at night while resting

• Pain that persists longer than a few days

• Inability to bend at the hip

• Swelling or signs of infection

Here are a few exercises to strengthen the hip region to help prevent injury. I recommend doing two or three sets of twenty reps, but know your limits:

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Strengthen the Hip with These Six Exercises

Arthritis is the breakdown, or wearing out, of cartilage in the joints. The result of this is joint pain and stiffness. Preventing this issue is almost inevitable, but through proper exercise and medication you can decrease the severity.

Another common injury is a direct blow that may separate or dislocate the shoulder. Although these are very different injuries, they are both very painful and the healing process is lengthy. Rest, ice, anti-inflammatory medication, and light rehab are the main treatments for these injuries.

A torn rotator cuff is yet one more common injury. This injury occurs when the tendons of the rotator cuff seperate from the bone and it is very painful. Surgery is the main treatment for this injury.

Below are a few exercises to help strengthen the shoulder to prevent injuries:

Contact your physician if you have these issues:

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4 Best Exercises for Preventing Shoulder Injuries