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Part II Enjoying Total-Body Health: Eating Well and Staying Injury-Free ...

In this part... W e tell you how to enjoy whole-body health, from injury prevention to stretching to eating well. Chapter 5 help ...

Chapter 5 This Doesn’t Have to Happen to You: Avoiding Common Injuries In This Chapter
Differentiating between good pain and ba ...

Strains and sprains .............................................................................. First, we should clear up som ...

Shin splints ........................................................................................... Shin splintsis a catch- ...

The most common culprit is a calf muscle that’s too short and tight. A regular stretching program that focuses on your foot, cal ...

Stress fractures .................................................................................... The first large group of m ...

Of course, you also can throw out your back by doing completely nonathletic activities, such as improperly lifting a child or a ...

Chapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries 65 When you lift weights or use a stair-climber, take ca ...

66 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free Chapter 6 for details. Gentle massage is also useful ...

weather, when heavy sweating contributes to the problem. Every sport has special hot spots to look out for. The bra line, undera ...

your injury as an excuse to quit exercising altogether. Simply choose an activ- ity that doesn’t hurt. If you pull a hamstring, ...

Chapter 6 Chapter 6: The Scoop on Stretching ............................................................................. In Th ...

Flexibility is one of the keys to good posture. When your front neck muscles are short and tight, your head angles forward. When ...

Don’t stretch before you cool down (see Chapter 8 for more on cooldowns). Putting your head below your heart right after a worko ...

alternative stretching techniques such as AI and PNF (described in the follow- ing section), in this section, we demonstrate cla ...

Chest expansion ................................................................................... This stretch targets your sh ...

Standing tall with your knees slightly bent and feet hip-width apart, lift your arms in front of you to shoulder height. Clasp o ...

right thigh for balance and support (see Figure 6-4). Keep your shoulders down and relaxed; don’t round your lower back. You sho ...

Stand tall with your feet hip-width apart, pull your abdominals in, and relax your shoulders. Bend your left leg, bringing your ...