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Monthly Archives: December 2017

Upper Body Strength Worthless

You see, this young man went to the gym every day and he used various machines and you’d think that would keep his hands and wrists in top form and give him some strength to boot. But that is not what was happening at all – instead he was babying his hands and wrists and avoiding the pain. Well, you know what they say; “no pain, no gain” or maybe for some of us, a little pain and some gain? I wondered to myself “what good is strong upper body and the ability to have big muscles if you can’t use them? If you have a lot of muscles but can’t open a pickle jar, you are bound to look silly. Yes, embarrassing, but it’s more than that actually.

Indeed, all that strength is liable to have you damaging your hands as you attempt to do something using your solid upper body strength and misjudge your ability to hold the weight or balance whatever it is you are moving, picking up, pushing, or pulling. Do you see that point? This same individual said he could only do a few pull-ups because he often lost his grip, and said the pain was too much. I thought to myself; “what is he doing wrong” and wondered if he wasn’t doing things in a proper ergonomic fashion. Perhaps it was just simple corrections that he needed to do, or maybe he needed to stop lifting all those weights and start doing more hand and wrist exercises.

The more I thought about this the more I realized that my hand and wrist strength comes from “washing and detailing cars” just like the Karate Kid Movie; “Wax on, Wax off!” Seriously, maybe he needs more reps and lower weights until he gets his wrists and hands where they need to be. Please consider all this and think on it.

Enjoy a Better Night of Sleep

1. Avoid daytime naps. If you are having trouble getting a good night’s sleep, perhaps your naps are part of the problem. Naps are great if you don’t have time for a full night’s sleep, but can keep you up at night if overdone.

2. Ensure your room is dark. Way, way back in the day, there were no lights aside from the sun, stars, and moon. Now, there are all kinds of light pollution from other homes and street lights. A city can light up the entire sky. Make the room as lightless as you can.

3. Keep a regular schedule. That means getting up at a particular time, even on the weekends. If you get up at 6 AM each day but sleep in until 10 AM on the weekends, you’re likely to have sleep quality issues. If you need a little more rest on the weekends, try going to bed 30 minutes earlier.

4. Have a comfortable mattress and pillow. You likely spend more time each week sleeping than you do in any other activity. Now isn’t the time to skimp. Ensure that you have a quality mattress and pillow so you can relax comfortably.

5. Have an evening ritual. Teach your body that it’s time to sleep. You might end your evening by having a small glass of water and watching the news with the lights turned down. Or you might meditate for a few minutes. Just be consistent and avoid anything that stimulates you.

6. Keep your evening meal light. Or, limit your eating to earlier in the evening. A large meal before bedtime is sure to interfere with your quality of sleep.

7. Avoid lit screens at night. Studies have shown that using backlit e-book readers and cell phones can cause sleep disturbances. Consider using an old-fashioned paper book if you want to read.

Get Rid Of the Foot Pain

Having foot pain is normal and can happen to anyone of any age. The best part is, there is nothing to worry about!

1) SPRAINS- We often face this foot problem which happens post extreme physical activities which includes walking or running for long hours, exercises in the gym or even when you twist your foot accidentally. A foot sprain can be minor but can also be quite severe in few cases. A sprain can be reduced by a gentle massage by any oil or by applying anti-pain sprays and covering it with a crepe bandage afterwards.

2) PLANTAR FASCIITIS- This problem happens when you end up putting a lot of pressure on your foot. As mentioned before, our foot is a very complex structure and can be affected easily. Plantar fasciitis can result in a good amount of pain as well as stiffness. This can be prevented by giving proper rest to the foot and not exerting it too much that it starts giving excruciating pain.

3) INGROWN TOENAILS- This problem usually occurs when corners of the foot nails starts growing either inside the skin or quite close to it. This happens when we avoid cutting foot nails. This usually results in redness and often leads to bleeding too. This can be prevented by cutting foot nails timely and not allowing them to grow too much.

4) PES PLANUS- This happens when you are having a flat foot and you end up standing for a long time. It causes pain when you do too much of physical activities. To prevent this, you should always wear flat footwear which doesn’t have heels as it can cause major pain in the long run.

5) BUNIONS- Ever noticed a bump on your big toe? This happens when your toe starts leaning down instead of remaining straight. It is considered as one abnormality of the foot bones. It can result in a lot of pain and to prevent the same one should wear comfortable shoes with soft and padded soles or taking appropriate pain relievers.

Want Stronger Wrists

He told me that was smart because they were a lot cheaper than the dumbbells he bought at Sports Authority, but he told me to make sure that they were of similar weight so I didn’t walk lopsided. I laughed of course, and thanked him for the advice. The reality is that if you want stronger wrists and strength in your hands, then you should be walking with something you can grip onto, and something that has a little weight to it, I suppose our ancestors carried spires and/or baskets. Below are a few ideas for you:

1. Walk with rocks or dumbbells
2. Cane or small retractable umbrella
3. Trash picker-upper
4. Take your dog for a walk and hold on tight

Interestingly enough, I’ve already addressed the first item, and that can work very well for you. Of course, if you live in an area where there is occasional trash, wouldn’t it be great if you would pick up some of that trash as you walked? If you carry a trash picker upper in one hand, and a bag in the other, you can help clean up the neighborhood, hiking trail, or area or park while you are getting your exercise. Many people take their dogs for a walk, and this means they have to have strong wrists to keep their dog from running off. If you do this you should be switching hands every so often.

Lastly, I have a neighbor who walks with a retractable umbrella or a small cane. He often holds such baton-like objects with both hands, and does is stretching exercises while he is walking. Gripping a cane or a retractable small umbrella can help strengthen your hands and your wrists, especially if you move them around as you walk. These may sound like a very simple things that hardly even need to be mentioned, but you’d be surprised how many people have hand and wrist problems in their old age.