sprint runner

Stress and Sports Performance: 4 Things You Need To Know

Stress is a big part of life, and the older we get, the more stress we’re subjected to. If left unchecked, it can cause complications to our physical and mental health. Maintaining a healthy lifestyle is important if we want to become more productive and stay at the top of our game. It’s important to incorporate changes like a regular exercise regimen, healthier eating habits, and getting proper rest into our daily routines.

But the demands of the sport can prevent us from taking better care of ourselves. Instead of meditating or exercising in the morning, we usually focus on perfecting our form or memorizing formations. We get so lost in the daily grind that we overlook the fact that we’re not machines, and that overworking can negatively affect us.

We’ve come up with a list of tips that will help you better maintain your health and performance. We want you to balance your everyday life and your sports career. Sports gear like a Descente women’s ski jacket can only do so much to improve your performance. After all, how can you expect to win or even smash records if your body feels like it would rather stop working? Read on and see how you can apply these tips to your life.

1. Get regular checkups

Regular checkups can help you see which parts of your routine can be fixed or improved to achieve maximum work-life equilibrium. We know many people prefer to power through small problems, but skipping your doctor’s appointments can make your situation potentially worse. You might not notice how hard you’re pushing your body while practicing or exercising. If you’re feeling more exhausted than usual, that could be a sign that you are close to burning out or fatigue.

Regular checkups can also help you spot and keep an eye on small problems if only to prevent them from becoming worse. While it’s true that you know your body better than anyone, a doctor’s informed opinion can help you keep up with the rigors of life and give you the information you need if bad things worsen.

check up

2. Act right away

Let’s say you’ve been going to a doctor, albeit infrequently. You notice your little cough keeps on getting worse and your chest starts to tighten. The right step to take is to schedule an emergency consult to nip the problem in the bud as soon as possible. Don’t wait for a minor issue to become worse before dealing with it.

It’s better to be safe than sorry. Athletes need to see their doctors more often. As a general rule, you should get a checkup once every quarter. This should be enough time to spot any problems and mitigate the symptoms before they get worse. It’s all right to consult with a general practitioner, but if your problems are a little more specific, it would be best to talk to a specialist instead.

3. Go vegetarian

Research has shown that consuming too much red meat can lead to heart disease and cholesterol problems, affecting your physical and mental performance. It might be a good time to start saying yes to that vegetable-based burger and salad since adopting a plant-based diet does wonders for your health.

Gently ease yourself into a plant-based diet, and once you’ve gotten used to eliminating animal products from your meals, do your best to stay consistent and keep at it. We guarantee your body will thank you for it!

You can ask a nutrition specialist or a dietitian to plan meals that can satisfy you. Make sure to let them know what your health goals are. Whether it’s losing weight or keeping your sugar levels in check, no goal is too difficult to craft meals for.

4. Socialize with your teammates

Socializing with other people can boost your mood and combat stress. It can be water-cooler chatter or an in-depth conversation about personal matters, as long as you’re connecting with another human being about something other than sports. Structuring your life around your career will only cause more stress, so make sure to talk to friends once in a while to manage your stress.

A final word

Investing in your physical and mental well-being could be one of the best decisions you will make for your career. What use is a fit body when you’re overworking yourself into a state that could land you in a hospital? These four tips will boost your performance and keep you healthy and thriving.

running marathon

Sports Injuries: Athletic People Should be More Cautious of Damage to Their Mouth

While not all sports are known for causing mouth injuries, all of them warrant a certain level of caution against it. Even non-contact sports can result in falls and other forms of accidents that lead to damaged teeth and a wounded mouth. Some can be treated with first-aid, but most necessitate further treatment because they could lead to serious health repercussions.

If the sports you play include softball, football, baseball, and combat sports like wrestling, boxing, and karate, you’ll benefit from being extra careful with your mouth. It’s worth knowing exactly what injuries you can expect, why they’re serious, and the ways you can prevent and prepare for them.

Common Injuries

Of all the mouth injuries you’re most likely to experience, it would have to be fractured or cracked teeth. It’s not always visible, symptoms vary depending on the kind of cracks your teeth incur. One that affects the tooth’s cusps (the pointed tips at the bottom) will require extraction and root canal treatment to avoid bacterial infection.

When you receive a blow to the face, you may also experience fractured roots, where the crack begins at the bottom of the teeth instead of the top. Another would be tooth intrusion, which is when a traumatic impact pushes the tooth towards the jawbone.

Of course, when you do get hit or experience a collision, other parts of your mouth get affected too. Your tongue may be one of the strongest muscles in your body, but it is especially prone to injuries, especially those caused by accidental biting. You should never underestimate their severity or think that you would never experience them. By anticipating such incidents, you’ll be better able to manage the most serious injuries that can occur.

Ways to Prepare

If you’re frequently participating in sports activities, regardless if they’re amateur or professional, you should know an experienced emergency dentist. This is where you should go to in case you received a painful blow to the face during sports that resulted in facial swelling, a knocked-out tooth, and a dental abscess. Delaying could cause severe pain and infections that will only worsen your health.

Another is to keep an emergency first aid kit nearby, preferably one complete with a cold compress and hydrogen peroxide or saltwater. What’s the use of all these if you don’t know exactly how to use them, right? Brush up on your knowledge about applying first aid to mouth injuries, especially those to the tongue. It’s rich with blood supply, so any cut can cause heavy bleeding. Your priority should be to stop it by applying pressure on it for around fifteen minutes. You can then dilute the hydrogen peroxide or use salt water to rinse your mouth.

Did you know that a knocked-out tooth can be re-implanted? This is possible within thirty minutes after it leaves the socket. You’ll have to clean the tooth and store it in milk on your way to the emergency dentist or return it to the socket yourself and bite it down with sterile gauze. Knowing these emergency procedures will not only save your health; it might save you from losing a tooth altogether.

Ways to Prevent

mouth guard and case

Use mouth guards. That’s your first line of defense against injuries. Have you turned down an offer to get yours customized? You should reconsider. While generic mouth guards do offer a level of protection, a customized one does the job better. It amplifies the benefits of wearing one such as protecting your jaws, brain, neck, and teeth.

Good dental hygiene will also make your teeth strong enough to withstand blows that can cause cracks. Stay away from sugary drinks that promote cavities, and practice dental care to boost your teeth’s health. The healthier they are, the lesser the likelihood that you’ll end up with injuries.

Lastly, make regular visits to the dentist. Some cracks and fractures aren’t usually visible or easy to detect, and it’s only with professional instruments that they become apparent. Don’t take risks; if you fell, collided, or got hit while playing sports, visit the dentist at once to see if you incurred injuries.

Mouth injuries, particularly those that go untreated for long periods, can have severe health repercussions. Bacterial infection can lead to long-term damage to your entire mouth, which can then affect your eating and speaking. You’re not being paranoid by taking these steps, you’re simply being a responsible athlete.


How Baseball Can Help You Stay in Shape

Baseball players require high levels of energy and strength to fuel their bodies to play the sport. Currently, no existing grounded research is available for these baseball players to rely on when it comes to effectively managing their physical health to be able to play at their best.

It is a scientific fact that nutrition helps our bodies’ ability to gain muscle mass, put down body fat, and regulate the level of hormones that work in our bodies. It is no different for the practice of baseball as a sport. There is a connection between how nutrition and the activity required to play baseball needs good immune system function, stamina recovery, and sleep quality.

If you are looking to play baseball as a leisure activity to help you improve your body. Here are some facts you can base your planned activity on.

Baseball as a physical activity

As mentioned previously, baseball, just like any other sport, needs high energy and stamina. The sport requires you to run a lot, agility is a prime weapon, and stamina is a powerful agent. If you’re playing baseball in your free time, here are some benefits the sport is capable of providing:


1. Helps increase focus

If you’re an avid audience of professional baseball competitions, you’ll see that the players are required to focus on their game—even their coaches are fully immersed in the game. Playing baseball requires you to focus on your surroundings for movement cues, an activity that will require your quick reaction.

Observing baseball players, you’ll see that one quiet moment in the field can turn chaotic with one hit of the baseball bat. That alone requires a lot of focus and excellent reaction time. The sport requires alertness—you should be ready to throw, hit, and run at high speeds at any time.

2. It’s an activity that requires your whole body to work

See those players watching the ball with their eyes, subsequently catching—or hitting it, then breaking into a run? To execute, the activity requires coordination of the senses and the limbs. If you don’t know when the ball is coming, it removes baseball’s whole essence as a sport.

Baseballs fly at high speeds, as recorded by radar guns used in professional and non-professional games. The equipment alone will tell you about the work your body needs to put in to properly play the sport, even if you’re playing it as a way to relax.


3. Playing baseball doesn’t require special equipment

It’s more likely than not for your home to have at least a baseball bat hiding inside a closet or under someone’s bed. As for the ball, you can find one anywhere—you have one lying around your house, especially if you live with baseball enthusiasts.

You don’t even need specialized baseball hats to play the game. In fact, you can play without one. Professional baseball players wear team hats as part of their uniform and sponsorships, and as someone who plays for leisure—those aren’t required.

4. It can be played anywhere

If you spot a vacant lot, you can set up spots and have a go at the game! You don’t need a stadium to enjoy playing the game. In fact, the professional players you look up to started in their yards or vacant public spaces.

But if you want the full feel of baseball, there are plenty of baseball spaces you can rent to play with your friends and family.

5. It can turn into a professional career

Now, this is one of the long-term benefits of playing baseball. If you’re looking to become one of your favorite baseball stars, playing the sport with learning how to be good at it in mind is a good place to start.

Los Angeles Angels’ star Mike Trout started playing competitive baseball during his high school years. Even other famous baseball stars started small, so why can’t you?

A conclusion

You don’t need to have to be a competitive baseball player in mind to enjoy baseball. If you enjoy it enough, why not keep it at that? But if it’s something you’re passionate about, there’s nothing wrong with working hard to become a master of the trade.

Baseball is a strenuous activity—in a good way. It promotes coordination among all parts of your body and is a fun activity to engage with other people. Baseball is one of the most popular sports among basketball, football, and soccer. It won’t be difficult to find individuals you can play or practice the sport with.

boat in water

Water Adventures in Utah for Nature Lovers

Utah is known for its towering snow-capped mountains, enchanting canyons, and world-famous national parks. But the state offers plenty of adventures for water enthusiasts, as well, especially those who love to wind down and take in the scenery. We’ve rounded up the state’s best water features (both natural and man-made) and must-try activities worthy of your bucket list.

1. Boating at the Pineview Reservoir

The Pineview Reservoir is an idyllic man-made waterscape perched in the majestic mountains of Ogden Valley. This Northern Utah destination attracts thousands of locals and tourists for its sandy beaches, pine-covered coves, and camping facilities. There are plenty of boat rental options for those who want to explore quiet coves, admire the view from the water, or put their angling skills to the test. The reservoir is a fishing hot spot where several species of trout, bass, and rainbows abound. The reservoir is definitely a family-friendly spot to try all sorts of safe and fun activities with the kids.

2. Jet Skiing at Deer Creek

The Deer Creek Dam and Reservoir is located in Heber Valley, a short drive from Provo, Salt Lake City, and Park City. Zip lining, swimming, and finishing are popular activities here, but if you’re looking for a more exhilarating way to enjoy the water, jet-skiing is a must-try. The waters at Deer Creek are clear and calm, so expect a smooth, steady, and fun ride with your jet ski. Nothing beats a high-adrenaline experience while exploring breath-taking sceneries.

3. Kayaking through the Colorado River

The Colorado and San Juan rivers cut through some of the country’s most amazing natural features, including the Moab, Arches, Canyonland, and Glen Canyon. Adrenaline junkies go on a pilgrimage to these hallowed rivers to test their rapids. But if you’re into a more relaxing ride, kayaking can be just as satisfying. There are plenty of bases and outfitters to choose from. These guided tours will take you to a journey deep into ancient history and true wilderness.

kayak boat

4. Paddleboarding at the Great Salt Lake

The Great Salt Lake is like a mecca for paddleboarding, thanks to the additional buoyancy of its salty and oil-like waters. The biggest draw is its mirror-like water reflecting the pine-covered shoreline, the sky, and surrounding mountains. All these make the Great Salt Lake the best stand-up paddleboarding destination in all the Northern Hemisphere. Due to its popularity, however, it might be hard to paddle-board during the peak season when sailboats are up and about. Schedule your paddle boat trip off-season to enjoy the lake in all its glory.

5. Parasailing at Bear Lake

While there’s plenty to do on the water, it can also be enjoyed above the surface and up in the air. If you’re the more daring type and you don’t have a problem with heights, you’d love parasailing over Bear Lake. This natural freshwater lake looks awe-inspiring from above, with its expansive turquoise waters, lush green meadows, and tree-lined shores. Thanks to the lake’s huge surface area, it’s the perfect place to set off, fly, and land safely without worrying about boat traffic.

There is more to Utah than you might think of. Plan your next trip and make this beautiful state your destination of choice. You’ll be glad you did.


Debunking the Most Popular Football Misconceptions

Getting into sports is an investment. You pour time, work, and money into it, like buying equipment such as football mouth guards and uniforms. In return, you expect to gain its many benefits like a healthier lifestyle, a fun activity, and camaraderie. However, some sports have worse rap than others. For complete beginners, they may seem too difficult or just too painful to get into. Football is one of these sports.

And if you’re thinking about getting into it, here are some myths about the sport that you may find surprising once you see the truth.

Football is the sport that causes the most injuries out there.

Despite the ease of debunking this myth, it is still one of the most prevalent about the sport in circulation. Because of this notion that American football is so dangerous that it causes a lot of injuries, parents discourage their children from playing.

While according to the Insurance Information Institute, in 2017, football ranked only fourth in the list of sporting activities to cause injuries. For those aged 5-24, Basketball reported the most injuries at around 408,00 cases. In the same age group, football-related injuries were only at 307,000. In older adults aged 25-64, exercising with gym equipment ranked the highest reported injuries at around 282,000, while there were only 32,000 reported injuries for football.

That means that although there can be certain risks when playing football, the sport is far from the most dangerous out there.

Baseball (or basketball) is the most popular sport in America.

There are a lot of numbers to look at here. But according to the Baltimore Mariners website, football is the undisputed king when it comes to popularity in the country.

They gathered data from sports channels, portals, and even Google inquiries to arrive at this conclusion.

They even showed a graph of the average attendance per game for the most popular sports played around the world. Among the sports included there, hockey (NHL) had the least amount of people per game at 17,348. Baseball (MLB) only ranked fifth at 30,514 people per game. Basketball (NBA) was second to the last at 17,721 people per game. American Football (NFL) was at the top of the pack, with an average of 68,401 attendees per game. It beat the second place, German soccer (Bundesliga), by a wide margin because it only had 41,914 attendees per game.

The last Superbowl had a global audience of over 50 million people. Not many sports can boast the same.


American Football is only played in the USA.

Since the country is attached to the game, it’s easy to assume that it’s played there. Many hold this belief, thinking that people outside the U.S. won’t be able to relate to the sport.

Understandably, you would believe this myth, but you would be wrong. According to ABC News, there are at least ten other countries, from different continents, that have healthy American football leagues.

In the list, there’s Canada, Germany, the UK, Mexico, Austria, Japan, Brazil, China, France, and Australia. All of them have thousands of avid players and fans.

American football is the sport of youths.

The truth is, if you want to go pro, the younger you start, the better chance you’ll get. There’s no denying that as people age, physical prowess declines steeply.

But that doesn’t mean you can be too old to learn and play football for fun. If you’re interested in the sport, invest your time in learning. Get some decent equipment like helmets, pads, and mouth guards. And find like-minded individuals to play with.

At worst, you’ll get in better shape and have a clear goal in mind.

extreme winter sport

Extreme Winter Sports Worth Trying

Different people have different activities they like to do during the winter. Some want to stay home, snuggle up in a warm blanket, and read books. Some like winter more than others – going out, enjoying the snow and undertaking some extreme activities.

Winter comes for only a short period throughout the year. We should make the most out of the season however we want to! If you’re looking for a little thrill this winter, then try out these extreme winter sports!

Ice Diving

Ice diving is a winter sport that is the real definition of “extreme.” Why? Because it requires a special certification before you can actually try it out. If you want to experience it, there are many courses you should take before you can ice dive.

That should equip you with the knowledge and training you need for this extreme activity. In ice diving, there is only a single entry and exit point. But the view underwater is amazing. It’s quite a dangerous and thrilling activity. So make sure to take the training courses seriously!


If ice diving sounds a little too extreme for you, then let’s take it down a notch. Skiing is a very common winter activity. There’s really no need for expert training for it, which means that you and the rest of your family can try it out.

All you need are the right equipment like ski boots, helmet, Arcteryx ski gear and pants, goggles, etc. and you’re set to glide through the beautiful white snow!

Ice climbing

If you’re a big fan of rock climbing, then this extreme sport might be for you. You probably already know the rock climbing basics. It’s pretty much the same thing except you’re climbing ice holding axes in your hands.

Have fun making your way up a huge ice wall and see the amazing view waiting for you at the peak.

Ski Biking

Biking during the winter is a tough thing to do, with the snow clogging your wheels and all. But you can still bike during the winter through ski biking. The wheels of the regular bike are replaced with skis, so you can glide through the snow and feel the cold breeze of the air.

Ice Yachting

People have a nifty way of taking summer activities and creating a hybrid for it to be doable during the winter season. One of these hybrids is ice yachting. In this activity, you will be cruising through solidified bodies of water.

It sounds crazy, but it’s actually becoming a very popular activity. Now, there are many popular professional ice yachting races held during the winter.

Speed flying

snow boarding

Speed flying is one of the most thrilling and expensive winter sports. It’s similar to paragliding. In speed flying, you jump out of a helicopter and sail through the cool breeze of the wind. You’ll be wearing some skis so you can glide through the snow when you touch the ground.

It’s like skiing that’s put on a whole new level – definitely what we would call an extreme winter sport!

Winter doesn’t happen all year round. That means you have to make the most out of it! These activities will definitely give you the experience of a lifetime. Even if you’re not the adventurous kind, you should let the thrill-seeker in you roam free by trying these extreme winter sports!

weight loss clinic

What Are Weight Loss Clinics and Are They Right for You?

In the US, about two out of three adults are overweight or obese. There are a lot of weight loss options to address this issue, such as different types of diets, exercise programs, and even surgery. One such option are weight loss clinics. While many of them are credible and efficient at helping patients lose weight, doing your research is important if you are considering this option.

What are weight loss clinics?

The general aim of weight loss clinics or weight loss centers is to help you lose weight and teach you certain approaches and strategies for you to stay healthy.

Most clinics would do this by having you follow a low-calorie diet or a meal replacement plan under a doctor’s supervision, such that you will immediately lose weight upon starting the program. Others may take a step-by-step approach, like helping you lose a couple of pounds or so per week through gradual dietary changes and moderate exercises. Aside from presenting you with diet and exercise plans, they may also offer plans that involve dietary supplements.

Also known as a medical diet or MD diet clinic, an ideal weight loss center will have trained doctors, clinicians and medical staff to provide you with evidence-based approaches for your weight loss journey.

How do you choose a weight loss clinic?

weight loss clinic consultation

Credible weight loss clinics would guide you through the weight loss process under the supervision of a trained medical professional. Before prescribing you anything, they must ask you for a comprehensive medical history or let you consult with a doctor for medical advice on how your plan should be. You might want to avoid places where they just allow you to quickly buy weight loss pills, as these places are usually unsafe and are not likely to lead you to a sustainable weight loss.

Instead, go for facilities that focus on behavioral treatment, and can give you the tools to make healthier food choices and how you can incorporate exercise into your schedule. They should also help you with stress and sleep management, tell you about the pros and cons of weight loss medications, and offer continuous support and supervision throughout the program.

Are weight loss clinics right for you?

If your BMI is greater than 30, a weight loss program from a clinic might be the right option for you. You may also opt for a medical weight loss program if you have a weight-related health condition, obesity-related cancer, or a family history of such conditions. Weight loss clinics can help you maintain or stabilize your weight during pregnancy or after a weight loss surgery as well.

However, it would be best to talk to your primary care doctor if you are considering such programs. Your doctor can refer you to qualified medical professionals who could prepare you an efficient weight loss plan.

Weight loss and maintenance is a gradual process that requires a lot of hard work. If you see a so-called weight loss clinic that is advertising a quick fix or something like a “lose 5-10 pounds every week” program, they are likely false claims that are not backed by research or medical evidence. The best clinics would help you understand all the work that goes into weight loss, and empower you to make the changes that would improve your overall wellness and health.

woman having dental check up

Let’s Get Something Straight: The Different Factors Affecting Teeth Alignment

A lot of adults today still remember the painful and humiliating time when they had to suffer from braces in middle school. But fast-forward several years later, they have their dentists – and their insistent parents – to thank for their bright smiles.

Today, plenty of kids and adolescents still need the help of braces to align their crooked teeth. Cases of crossbite, overbite, underbite, crowded teeth, and open bite are still prevalent today. But what causes teeth misalignment in the first place?


Both environmental factors and heredity cause malocclusion or crooked teeth. Heredity doesn’t pass down misaligned teeth specifically, but it does determine bone structure. Occlusion largely depends on the shape and size of the jaws and teeth. Since craniofacial features can be passed down through generations of families, this means heredity can influence teeth alignment to an extent. When there’s a difference between the size of the upper and lower jaw, it may cause tooth overcrowding or abnormal bite patterns.

Birth defects, like cleft and lip palate, may also affect occlusion. Hereditary factors may influence clefting, although the exact causes are still unknown. Babies born with a cleft or lip palate may have a relative with a similar condition or an associated chromosomal condition.

The influence heredity on occlusion still depends on the nature of the case. Some population studies, especially on families and twins, show genetic factors have a significant impact on craniofacial development and teeth alignment. On the other hand, there are also studies on identical twins and siblings suggesting that occlusion is still dependent on external and behavioral factors.

Childhood Habits

Oral habits acquired during the early childhood stages may also influence teeth alignment. Mannerisms, such as thumb sucking, teeth grinding, jaw clenching, and thrusting the tongue against the teeth, may apply force to the dental structure, causing abnormal teeth formations. These habits, when done in an excessive duration, frequency, and intensity, may cause overbite, overjet, crossbite, or a long facial height.

Research also established the relationship between mouth breathing and abnormal facial bone structures. These suggest that mouth breathing caused by nasal impairment may lead to the development of a narrow palate, anterior open bite, increased overjet, and increased facial height.

Baby drinking milk in a baby bottle

Parents can easily avoid dental consequences caused by childhood habits. They can visit an experienced orthodontist or dentist early on to determine if the child has any abnormal habits that can be potentially damaging to his or her teeth structure. The doctor will assess the potential immediate and long-term effects of the mannerisms and come up with a solution to eliminate the habit.

Prolonged bottle feeding and frequent use of a pacifier or teether after the age of 3 can also influence malocclusion, so weaning children at an early age can help prevent malocclusion.

These are just two of the common factors that may cause crooked teeth. Other reasons include mouth or jaw tumors, poor dental care, and jaw injuries. Prevention is always better than remedy, but if parents failed to prevent malocclusion in their children, various corrective treatments are available today. Consult a dentist to know whether to go for the traditional braces or modern solutions, like invisible aligners.

injured runner sitting on a wooden floor background

Components of Rehabilitative Exercise Programs for Broken Ankles

Sports are an essential part of life nowadays. You can after all not expect to live a fulfilled life without engaging in any activities. Injuries are however common in all types of sports though you might take measures to mitigate them or reduce their impact.

Fractured ankles are common injuries in most sports. Unfortunately, without optimal management, this fracture will spell the end of your professional sports career or limit the activities you will participate in. A sports medicine specialist in Suwanee, GA, rather than a regular doctor who handles fractures is your best management choice.

This option guarantees that the fracture can be efficiently healed to allow you to resume sporting activities within a short period.  One of the elements which will be part of your healing is rehabilitative exercises. These are designed to restore the range of motion of your ankle and hasten its healing.

The following are the elements of a rehabilitative exercise program for athletes.

Range-of-Motion Exercises

These are the first rehabilitative exercises you will engage in after the doctor gets your brace or cast after your ankle. Some simple exercises in range-of-motion exercises include for inversion and eversion and the ankle alphabet.

Although these might be a bit uncomfortable in the beginning, this will ease as your ankle heals and regains its range of motion.

Flexibility Exercises

These are the next step when your ankle can efficiently handle the range of motion exercises. Some flexibility exercises for ankles include towel calf stretches and standing runner stretches. Towel calf stretches will improve the flexibility of the muscles at the lower back of your leg.

Standing runner stretches will enhance the flexibility of your calf and stretch the muscles at the front of your leg. Other than flexibility, these exercises will strengthen your ankle.

Strengthening Exercises

With the stiffening of your ankle after prolonged immobilization with a brace, you will generally have a weak ankle. As such, you will need strengthening exercises after removing the cast.

The common strengthening exercises involve the wrapping of a band around your ankle and having your ankle in an inversion, eversion or dorsiflexion. Ankle strengthening exercises will also help you regain weight bearing in your ankle which is crucial for you to play sports again.

Return to Running and Walking

Practice running using a treadmill.

A return to walking and even running is not automatic after your fracture heals. You will need to start slowly to avert the risk of re-fracturing the healed ankle and causing grave damage to the surrounding structures.

You might first need to walk using an aid like a walking cane or crutches and slowly start making steps when your gait improves and changes.

In most cases, the above exercises follow a step-down fashion though in other cases the doctor might use them all together. They are however essential for the restoration of your ankle to its state before your fracture.

These exercises will be the crucial determinant of whether you will play again. Do not waste your time and money and put your ankle’s healing in the hands of an inexperienced physician who might cause more harm than good.

Girl having a psychiatric counselling

Mindful Conversations: What to Do When You’re Concerned About Your Coworker’s Mental Health

Over one in four people in the world have suffered from a mental or neurological disorder in their lifetime, according to the World Health Organization (WHO). Disorders like depression and anxiety cost the global economy 1 trillion dollars a year in lost productivity. While work can be useful for a person’s mental health, a toxic work environment can make them at risk of issues related to mental health, the organization added. It’s difficult to see a coworker crumble from the pressure of work or seeing them struggle with work because of personal problems.

Here are steps you can take if you want to help your colleague out with their mental health.

Know Your Place

If the coworker you’re concerned about is a close friend, it’s perfectly fine to ask them if they want to talk about what could be bothering them. It’s completely different, however, when that person is your boss or someone in the office you rarely interact with. Even if you mean well, your advice or offers for help won’t always be welcome. Know your boundaries and stick to them.

Offer to Lend an Ear

One of the best things you can do to help your colleague’s mental health is just listening to what they have to say. The Canadian Centre for Occupational Health and Safety (CCOHS) says that excellent communication needs active listening and empathy. Active listening means giving your best to interpret and understand what a person is saying to you without any judgment. Take everything into consideration, from stories about their childhood in their hometown of Utah to the denial of their disability claim.

The CCOHS states that you should be free of any distractions like smartphones and your computer when talking with your coworker. Focus on what they’re telling you, maintain eye contact, and don’t interrupt. Reply only when they’re done talking — or don’t. Sometimes people just need someone to vent to, so don’t feel useless if all you did was listen.

Give Mindful Replies

Regularly talk to your friend who is suffering from melntal disorder

If your colleague is asking for help or advice about their mental health, think carefully about what you’re going to say before you say your piece. Remember that you’re not a professional so don’t downplay their emotions or jump to conclusions. Start your sentences with “I’m not an expert, but…” or just a simple “I think…” to make your replies sound sincere while acknowledging the fact that it’s just your opinion. This also makes you sound less preachy. Apart from this, you should also recommend seeing a psychiatrist or even your company’s human resources department if they want a professional assessment of their mental health.

Give Them Space

As much as you want to help your colleague, they may not appreciate incessant questions about how they feel every single day. So if they open up to you and you’ve given advice, let them know that you’re there if they need you. Give them all the space they need to process their thoughts and emotions.

Everyone can be affected by mental illness, and it’s a prevalent problem for workers around the world. Go through these steps if you think your colleague is having a hard time with their mental health. A little help can go a long way.

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