Friday, April 30, 2010


Perform these exercises every morning and you will see a big difference in your mobility. Give it 6 months of daily practice and you will be amazed!

Thursday, April 29, 2010

Glucosamine Secrets Revealed

Over the past few months I've conducted my own personal experiment with Glucosamine. When I was 10 years old I injured my hip playing soccer. I'm now 38 and was introduced to Glucosamine in 2000. I played around with a few brands and finally settled on a liquid Glucosamine Supplement 3 years ago. When the bottle went dry, I switched to a pill form to see if there was any remarkable difference. In two weeks time, my hip pain started to return and got progressively worse. I looked at my fitness regimen and anything out of the ordinary that I may have introduced in my diet. Bingo! I switched to the pill form of Glucosamine. I promptly switched back to the liquid supplement and within a week the pain was gone again. Now I know that there are many forms of Glucosamine out there and you may have found one that works for you. If so, that's great. Stay with it. If you are thinking about making Glucosamine part of your daily supplements, try the liquid - You never know. For more information visit and

Friday, April 23, 2010


Preparing for participation in any sport is accepted as being essential for improving performance and preventing injuries. The athlete should be able to begin the game or training session totally ready to perform at maximal intensity if required. The dynamic warm-up will transition the athlete from rest to high intensity exercise over a short amount of time. The physiological reasons for warming up are to:

1.Increase core temperature 1º - 2º

2.Increase heart rate and blood flow to muscles

3.Improves oxygen uptake

4.Carbon dioxide and Lactic acid removal

5.Increase activation of the Central Nervous System

6.Improves coordination, skill accuracy, and reaction time

7.Improves concentration

8.Increase the rate and force of muscle contraction

9.Increases contractile efficiency

10.Increases isometric strength and dynamic strength

11.Increase suppleness of the connective tissue

12.Decreases incidence of muscle, tendon and ligament injuries

Monday, April 12, 2010



Summary of prevention programmes

Based on these studies, we know that there can be a quantifiable reduction in the risk of ACL for athletes, particularly women, who complete a well-designed injury prevention programme.

Most of these programmes attempt to alter dynamic loading of the tibiofemoral joint through neuromuscular and proprioceptive training.

An emphasis is placed on proper landing technique; landing softly on the forefoot and rolling back to the rearfoot, engaging knee and hip flexion upon landing. Two-feet landing is encouraged where possible.133

When cutting manoeuvres, athletes should avoid excessive dynamic valgus of the knee upon landing and squatting; they should aim to achieve the ‘‘knee over toe position’’ (fig 3).

Intervention programmes have focused on increasing hamstring, gluteus medius and hip abductor strength, and addressing proper deceleration techniques.

Successful implementation of these programmes requires the collaboration of governing bodies, sports scientists, physicians, coaches, parents and athletes.

Important factors for a successful prevention programme

The programme should include