Suddenly, when you're kicking a soccer ball, cutting across the field in football, or pushing off while playing in line hockey. You have strained your adductor muscles, which run down the insides of your thighs. Apply ice ASAP for 20 minutes and then every two hours the first day. |  |
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 | Elevate your ankle with lots of pillows. When the swelling and pain are gone, ease back into your routine wearing an ankle support. High-top shoes can help, but they may not be supportive enough. Prevention- wear supportive shoes and strengthen your ankles. Improve your balance by standing on one leg for 30 seconds, gradually building up to one minute. |
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Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You will not start feeling thirsty until you have already lost about 2 percent of body weight, enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need. |
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Hydration |
You can also become dehydrated from lots of physical activity if you do not replace fluid as you go, although it's rare to reach a level of even moderate dehydration during sports or other normal outdoor activity. |
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Food For Thought |
Protein quality, meal timing and other nutritional factors all play a role in how protein will be used. For a bodybuilder interested in building muscle, choosing the right proteins is job one?so read on!
As you train a bodypart less frequently, your volume for that bodypart will normally increase. |
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Strengthen and stretch your hip and thigh muscles.Wear supportive shoes with cushioned soles. To prevent a reinjury, wear an elastic knee brace during sports. Strengthen the muscles around your knee, particularly your quadriceps (squats and leg extensions may be particularly good preventive measures). |
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Saturated Fats |
How it happens: You have a tight Achilles tendon and injure it by running or jumping too much. What is going on is that you have torn or inflamed your Achilles tendon, which connects your calf to your heel and helps point your foot downward. |
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"They are spending eight hours a day at a desk, working up that corporate ladder. Then they go out to play some touch football or basketball with their buddies on the weekend, and they feel like they could take on anybody." Or they may be in good shape overall, but haven't worked on the body parts that become particularly vulnerable when playing a given sport. |
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 | Andro was introduced commercially in the United States in the mid-1990s. Marketers widely claim that a 100-milligram dose of androstenedione increases the male hormone testosterone by up to 300 percent. The increase, according to marketers, lasts for about 3 hours. Androstenedione is a precursor hormone in the production of testosterone. Most of the testosterone in men is produced by the testes; it is responsible for facial hair, a lower voice, bigger muscles and other male characteristics. |
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