Hat Trick Sports

Tagged: guidelines

Should I use Static or Dynamic Stretching in my Workouts?

     One of the most critical aspects of injury prevention is the maintenance of complete and non-restricted joint range of motion through stretching.  Stretching not only improves flexibility, but also can reduce the risk of injury.  The question of whether static or dynamic stretching is the most beneficial prior to exercise has been debated.  Recent evidence has determined that dynamic stretching is most effective prior to exercise, while static stretching is most beneficial following activity.  Dynamic stretches resemble the movements produced during activity, while static stretches allow a relaxation period for the muscles of the body to recover.  So what is static and dynamic stretching?

Static Stretching

            Static stretches are utilized to increase the flexibility of a joint or multiple joints while

the body is at rest.  During a static stretch, the muscle is placed at the maximal stretch, which is generally determined as the point at which a firm, yet bearable resistance is felt. 

Static Stretching

Perform static stretches after workouts.

The position is then held for 10 to

20 seconds and repeated from 3 to 5 times.  Static stretching can be as simple as the common hamstring stretch.  While sitting on the floor with legs extended straight out in front of you, slowly lean forward to touch your fingers to your toes and hold this position.  When performing the stretch do not bounce or rock, hold a controlled stretch the entire time.  This is an example of static stretching.  Resistance bands and stretch straps are two common pieces of equipment used by athletes to assist them in performing static stretches.      

Dynamic Stretching

           Dynamic stretching is a series of controlled movements with slight resistance which are intended to improve range of motion, or flexibility, as well as prepare the

Dynamic Stretch

Athlete warming up on the track performing dynamic lunge stretches.

muscles for a more intense activity.  A dynamic stretch is generally repeated about 10 times per stretch.  During the repetitions, the dynamic stretch is accelerated from small, slow movements to bigger and faster movements.  Unless physically fit, it is recommended that dynamic stretching is slowly incorporated into a fitness routine to prevent soreness or injury.  Walking lunges are an example of dynamic stretching in which a typical lunge is performed while walking forward for a designated distance.  Other examples include arm circles and half squats.  Dynamic stretches can also be performed using resistance bands and stretch straps.

 

            While both static and dynamic stretching have been proven effective in increasing the range of motion of a joint, dynamic stretching can also prepare and ‘warm-up’ the muscles for further activity by mimicking physical activity patterns.  Since sports and other activities are dynamic in nature, the best way to prepare for exercise is with dynamic stretching that incorporates full body stretching with your sports movement patterns.  Static stretching should be utilized following activity to allow muscles and joints to increase flexibility and aid in the prevention of soreness.  For those who are just beginning an exercise regimen, it is recommended that dynamic stretching is slowly incorporated into the warm up routine to prevent soreness or injury.

Types of Knee Braces: A Guide to Finding the Right Knee Brace

knee-brace

Knee Bracing can be used for prevention, post-injury, or rehabilitation.

Knee pain is a very common ailment affecting a wide range of people.  A variety of knee braces from many well-known manufacturers such as DonJoy, Breg, New Options, McDavid, and Cho-Pat are available to help alleviate the pain associated with different knee injuries.  Patellar, or kneecap pain associated with poor tracking, subluxation, dislocation, or tendonitis can be treated with sleeve type braces or Cho-Pat Straps, while ligamentous knee injuries to the ACL, PCL, MCL, LCL or cartilaginous injuries to the meniscus can be treated with a variety of hinged braces.  With the help of a medical professional, finding the right brace for a specific injury can be easy.

Knee sleeves and knee straps are the most commonly used types of knee braces used for athletes and the physically active person.  Neoprene knee sleeves are used to give the knee and patella additional support and stability. They are elastic, easy to apply, and provide compression and heat to the knee.  They are great for athletes or patients with arthritis, patellofemoral pain, or chronic inflammation or swelling.  Sleeves with a supportive doughnut around the patella, such as the DonJoy Deluxe Elastic Knee Sleeve or the DonJoy Lateral J Support Knee Sleeve are used to help with patellofemoral pain, patella subluxation, or lateral patella tracking.  Knee straps, such as the Cho-Pat Knee Strap are used for athletes, running, or patients suffering from patellar tendonitis or runner’s knee.

Hinged knee braces are most commonly used for athletes or patients who are suffering from injuries to the ligaments of the knee.  Whether the injury to the ligaments is mild or requires surgical intervention, a hinged knee brace will provide support and stability to the knee during the rehabilitation process and eventual progression back into activity. There are a wide variety of hinged braces specifically designed for the different ligament injuries that can occur in the knee, and provide a varying degree of support to correspond with the severity of the injury.  Design of the braces also varies for patient comfort and use, with the DonJoy Playmaker Hinged Knee Brace in the knee sleeve style or the DonJoy Playmaker Wraparound Hinged Knee Brace in a style that Velcro’s around the knee instead of having to pull the brace on, while still providing similar knee support.  Custom braces are also available to fit specific injury needs. When choosing a knee brace it is important that all aspects of the injury are properly supported, and sometimes a custom brace is necessary.  Custom bracing is usually expensive and made to fit your specific leg.  For proper sizing of a custom brace, measurements are taken by a doctor or trained professional, and the brace is then made to your specific body specifications.

It is important to talk to a medical professional before deciding on a brace.  They can help guide you to the right type of brace for a specific injury and also help with the correct sizing.  If the sizing is incorrect, the brace may not be effective or support the knee and its structures properly.  Always make sure to wear the knee brace during the times and activities it is prescribed by the medical professional.  When they are used safely and correctly, knee braces are very effective tools at reducing knee pain and adding additional support.  For more information on the different types of knee braces, please visit http://www.hat-trick-sports.com/shop/category/knee-brace-support.

Lose Weight, Stay Fit, Without a Fad Diet

What is a Fad Diet?

The National Institutes of Health describe fad diets as severely restricted calorie intake for rapid weight loss. These types of diets do not mean you will keep the weight off. Crash diets require you to eat fewer calories than you need to live. This behavior trains your metabolism to slow down to conserve energy. Once you have completed your crash diet you are left with a body that burns calories much slower than before you started, resulting in weight gain.

Why do people give into the fad diet gimmick?

Eating healthy can help you lose weight

Eating healthy portions and exercise can help you lose weight.  Stay away from Fad Diets.

Two words: Instant Gratification. It’s as simple as that. We are humans that constantly want and need to see results immediately, no matter what the consequences reap. If something is really worth it you should want to work hard for it. Hopefully you are not sitting there thinking, “Yeah, I am so happy my friend, parent, or significant other got me the job I have.”  I hope you are thinking “I worked hard to be where I am today, to have what I do.”  So, why wouldn’t you do the same for your own body?

The companies that advertise their quick weight loss fad diet gimmicks just want your money and do a great job at getting it. Companies also like to use celebrities to market their product. How realistic is that? Celebrities are a limited number of the general population and are not perfect models of how we should look. These companies play on our insecurities and self image to make a buck. Let’s stop their income and start a lifetime of happiness and health the safer way!

What happens once the fad diet is over?

Once rapid weight loss occurs and the diet is over, typically people return to their old habits of not eating properly and exercising. The weight that is lost is usually water weight and precious muscle. Weight that is lost is gained back rapidly, usually as fat, because the person did not learn how to eat properly.

How Do I Spot a Fad Diet?

While there is no set approach to identifying a fad diet, many have the following characteristics:

  1. Recommendations that promise a quick fix.
  2. Dire warnings of dangers from a single food group, product, or regimen.
  3. Claims that sound too good to be true.
  4. Simplistic conclusions drawn from a complex study.
  5. Recommendations based on a single study or testimonials.
  6. Dramatic statements that are refuted by reputable scientific organizations.
  7. Lists of ‘good’ and ‘bad’ foods.
  8. Recommendations made to help sell a product.
  9. Recommendations based on studies published without review by other researchers.
  10. Recommendations from studies that ignore differences among individuals or groups.
  11. Eliminating 1 or more of the 5 food groups.

So what is the key to losing weight and maintaining weight loss?

First and foremost, awareness of caloric intake! I am not saying count every single calorie that you ingest; however, you should be more aware of what you are eating and how much. You can start by keeping a food log. You can find many fitness and diet logs to help you out online.

That brings us to the second key: Portion Control! Portions have increased drastically over the past 40 years.  A study from the American Journal of Public Health states ‘researchers found that cookies are 700% bigger than USDA standards’.

Last but not least, you need to have a regular exercise routine. Everyone has to start somewhere, but to maintain a healthy weight you need a combination of cardiovascular exercise, strength training, and proper nutrition. The American College of Sports Medicine recommends at least 20 minutes of physical activity per day, and working toward 60 minutes per day. There are many great fitness tools and apps available to you on the web for tracking your weight loss and exercise progress. WebMD has a wonderful fitness tracker tool available for the general population. If you are able to, seek the services of a health professional like a Registered Dietician, Health Fitness Specialist (HFS), or Certified Personal Trainer (CPT) to help personally guide you.  They can be a wealth of knowledge! Check out the ACSM’s (American College of Sports Medicine) website for more information regarding exercise for the general population at ACSM.org.

Quick Facts:

  • People who eat several small meals a day are able to lose weight and maintain weight better than someone who does not, especially if the snacks are protein packed.  Eating more often keeps your metabolism in high gear. HEALTHY SNACKING IS OKAY!
  • Low fat does not necessarily mean low calorie! Just because it says low fat on the label does not mean it is the best option for you! Be aware of how many calories are in each serving and try not to over indulge because it says low fat! They all add up!
  • People who drink more water burn more calories! When you are dehydrated your metabolism lags! Add a cup of water to each meal you eat to get your daily intake. It will also create a sense of fullness and cause you to eat smaller portions at the meal as well.
  • Slow and steady weight loss (1-2 pounds per week) is the safest way to lose weight and maintain weight loss. Rapid increases and decreases in weight make it harder for your body to stabilize a proper weight for you. One pound equals 3,500 calories! WOAH! To lose one pound per week you need to burn 500 calories more per day than you eat (7days X 500 calories = 3,500 calories or 1 pound lost). The recommended approach for this strategy is to cut 250 calories from your food intake and burn 250 extra calories by working out each day.  Now that doesn’t sound so hard does it?
  • It is not too late to start a diet and exercise program! Starting is always the hardest part, but there are many tools and people to support you through your journey!  Take control of your life and be as healthy as you can be!
Banner Adverts
Closing-Sale
Free Shipping on Most Products Shipped to the USA
TEAM
Credit Cards Accepted
Change Currency
Product Search
Hat Trick Sports, LLC
© 2020 Hat Trick Sports, LLC, all rights reserved worldwide.
Software: Kryptronic eCommerce, Copyright 1999-2020 Kryptronic, Inc. Exec Time: 0.054333 Seconds Memory Usage: 3.206726 Megabytes