Rock Climbing Shoulder Injuries
If like me you are interested in rock climbing, you are likely to have experienced an injury of some kind as a result. If you experience shoulder pain as a result of climbing, it’s likely that it’s an injury to either the rotator cuff or to the biceps tendon where it’s attached the shoulder. It could be either a rotator cuff strain or maybe you’ve torn it. You can also suffer from tendonitis in both your biceps tendon and rotator cuff.
The number one cause for climbing injuries is not warming up and cooling down properly. Our bodies are capable of doing many impressive things, but when we look at climbing we see our bodies having to do very powerful and unusual moves. This makes it even more important than normal to ensure we warm up correctly. Our bodies perform 20% better when warmed up properly. As an added incentive by warming up and cooling down your body your decrease your chance of injury dramatically.
Strong shoulders are not necessarily stable shoulders and if you are pulling down often, you could be a prime candidate for Shoulder Impingement Syndrome (SIS). Shoulder injuries often occur if you fall when rock climbing but don’t let go soon enough resulting in you to wrench your shoulder. Climbers are particularly susceptible to SIS because they are reaching overhead.
Rotator Cuff Impingement can start with a single injury such as a fall, but it more commonly starts with repetitive overuse activities such as cleaning or working with your arms overhead for prolonged periods.
That nagging pain that you may experience at the shoulder is likely inflammation of tendons of the rotator cuff getting pinched. With continued pinching and rubbing as it passes through between the bones, the rotator cuff tendon will start to fray and can eventually tear. Tears can also occur in a traumatic incident such as a fall. The secret to stopping SIS is preventative exercise. You need to ensure that you develop the rotator cuff muscles as these are the core stabilizers of the shoulder.
Three-quarters of elite and recreational sport climbers will suffer upper extremity injuries. Approximately 60% of these injuries will involve the hand and wrist, the other 40% will be equally divided between the elbow and the shoulder. While the shoulder is likely the most mobile joint of the body it is also one of the most vulnerable to injury. The shoulder is a ball and socket joint just like the hip. Unlike the hip, the socket is not deep. In fact, the “socket” of the shoulder joint is similar in shape to a saucer. This makes it far more likely to get damaged as it is susceptible to dislocation.
Rock climbing is a fun and enjoyable sport, but there are dangers. These can be mitigated by taking correct safety measures, but there will always be risks.
A few tips to reduce the chance of injury:
• Never try moves you think you are more likely to fail on than succeed. Slowly build up to high risk moves.
• Ensure that your diet is adequate for muscle repair.
• Always warm up and cool down.
• Take breaks between routes.
• Always consult a specialist if you are experience pain or discomfort as it could be a sign of something serious.
Venture Sport have a huge selection of incredibly well priced climbing gear.
Topics: Rock Climbing | No Comments »
Pre/Post Workout Food
A new service by a company called Graze will deliver specially prepared pre/post workout foods to your door tailoring what they provide to suit your taste. You select the types of foods you would like and when you would like your box delivered and they take care of the rests. Your snack box can include fresh fruit, dried fruit, seeds, nuts, olives, savoury snacks and natural treats.
Topics: Nutrition | No Comments »
Maximuscle
Maximuscle has partnered with Fitness First, the worlds largest health club chain to offer you the opportunity to try them for FREE!
Buy a tub today and Kick Start your new year with a FREE 7 day Fitness First pass, while stocks last.
- FREE use of all fitness facilities
- FREE studio classes*
- FREE soft drinks
- FREE fitness advice
Click any product below to be taken to the Maximuscle website to find out more.
Terms and Conditions:
- Promotion available on selected large and mini tubs of Cyclone, Promax, Promax Extreme, Progain, Progain extreme and Promax Diet.
- This offer is open to UK residents aged 18 or over.
- Facilities vary from club to club.
- The voucher entitles 1 person to a Guest Membership at the selected Fitness First Health Club in the UK.
- *The Guest Membership entitles the holder to use the facilities in their chosen club free of charge, with the exception of Sunbeds, Beauty Rooms and Creche facilities and some other chargeable activities – please call in advance of your visit if in doubt.
- Availability cannot be guaranteed.
- Priority is given to Fitness First full time members.
- Only one voucher can be used per person.
- The voucher must be used before 30 September 2009.
- This voucher may not be used in conjunction with any other voucher offer, promotion or special offer.
- If for any reason the voucher holders are refused permission to enter a Fitness First Health Club then no alternative will be offered.
- It is the responsibility of the voucher holder to ensure that they have taken adequate medical precautions before using facilities.
- Vouchers that have been photocopied, altered or damaged will not be accepted.
Topics: Nutrition | No Comments »
Mental Stimulants/Nootropics
If you are in need of an energy boost to increase performance during workouts, competitions or exam periods, there are a large number of products which could help you. The most obvious is caffeine which is the most commonly used psychoactive substance in the world and is naturally found in tea, coffee and over 60 other species of plants. Caffeine acts as a central nervous system stimulate to restore alertness and provide an energy boost. The levels of caffeine found in different products vary widely, but an average strength cup of coffee provides around 100mg. If a large dose of caffeine is taken, there can be very unpleasant side effects including insomnia, anxiety, palpitations and muscle twitching. Doses of up to 400mg/day are considered to be safe, but this intake should be spread out throughout the day and not in the 4 hours before sleep. If you want to mix up your own energy formula you can buy the following caffeine containing substances from www.myprotein.co.uk:
- Caffeine Powder – 100g for £3.29 (Cost Per Serving = 0.3p)
- Guarana Extract – 100g for £3.30 (Cost Per Serving = 1.6p)
(Use voucher code MP56400 for 5% off any products at myprotein)
Guarana extract provides a much slower energy release than pure caffeine. It doesn’t have the rapid drop off, meaning focus and mental alertness can be kept at a high for a much longer period of time.
Another product to consider buying is an amino acid called L-Tyrosine which plays an important role in the production of dopamine and norepinephrine. This helps to counteract fatigue and stress, allowing you to train harder for longer. L-Tyrosine is currently reduced to £3.99 for 100g which is equal to 100-200 servings. Once again, using voucher code MP56400 will give you an additional 5% off.
If you prefer the convenience of being able to eat your stimulants in an energy bar, guarana extract can be safely cooked with and will still be absorbed. Another even more convenient way is to buy pre-made energy bars. Maximuscle Viper Extreme Bars contain:
- 5mg of guarana
- 139mg caffeine
- 1035mg of L-Tyrosine
Topics: Nutrition, Stimulants, Voucher Codes | No Comments »
Maximuscle Cyclone
Cyclone is the current best selling Maximuscle nutritional training aid. Containing all the essential nutrients for muscle growth and recovery, Cyclone makes taking the required dosage much easier. Each single scoop serving contains 50g whey protein, 10g creatine, 10g glutamine, 80mg beta-ecdysterone and many other active ingredients listed here.
The recommended intake of Cyclone is three scoops per day mixed with water. One and a half scoops in the morning, and the same repeated after training or in the afternoon. This amount should be taken every day as long as you are weight training 3-4 days each week.
There are a number of flavours available including chocolate, banana, strawberry, vanilla and orange. Reviews have criticised Cyclone for not tasting as good as other Maximuscle drinks, but the majority of reviewers say that the taste is acquired and becomes more palatable over time. Even those who strongly dislike the taste have said that they can put up with the flavour as the product works so well.
Cyclone appears to be expensive, but it works out a lot cheaper than buying each of its constituent ingredients separately. The best way to minimise the cost is to purchase a large quantity at a time, taking advantage of the Maximuscle bulk purchase discount. Maximuscle Cylone is the UK’s best selling all in one creatine formula for a reason.
Topics: Nutrition | No Comments »
Maximuscle Voucher Codes
We have two voucher codes which can be used at Maximuscle.
MAXI0401 – Introductory voucher, £5.00 off when you spend £45 if you are a new customer.
MAXI0499 – £5.00 when you spend £60, all customers.
This will also entitle you to a choice of free gift with your order, either a maximuscle shaker or water bottle. Vouchers expire 30th April 2008
Also, buy 2 Promax Diet Mini-tubs for £21.99 each and you’ll get 12 fantastic Promax Diet Bars absolutely free, saving a whopping £23.99! More Details.
- Free delivery within 4 working days
- Free catalogue
- Free meal planner
- Free starter pack
- No hassle guarantee
Topics: Nutrition, Voucher Codes | No Comments »
Creatine Supplements
Creatine is a naturally occurring substance in the body which supplies muscles with energy. Approximately half of daily creatine is biosynthesised and the rest is obtained from food sources such as fish and meat. Vegetables do not contain creatine, which is why vegetarians have much lower creatine levels. 95% of the body’s creatine is stored in muscles, with the remaining 5% stored in the brain, heart, and testes.
Creatine Ethyl Ester HCL (CEE) is creatine monohydrate with an ester attached. This improves the absorption of the creatine into the body. It has been shown that creatine monohydrate increases lean muscle mass, long term strength and performance. However, there are a few undesirable side effects, the most common of which is ‘creatine bloat’. Creatine draws water into cells, but as not all the creatine you consume is absorbed into muscles and some of it sits outside the cells, this can cause increase water weight, making you look slightly bloated. Although this can sometimes occur, long term clinical studies have shown creatine monohydrate to be safe for use by people without any medical complications. People of all ages can benefit from taking creatine supplements if they have a sporty lifestyle and wish to increase performance or lean muscle mass.
By taking creatine, you will be able to work out longer and harder, allowing you to increase muscle mass faster. You will be able to do more reps at a heavier weight, helping you fast track your fitness programme. If you are skinny and looking to bulk up, then it is recommended that you take creatine along with another supplement like whey protein. The recommended dose depends on your body mass, but should be between 1-6g/day. Most supplements come in the form of 1g capsules, meaning you should take 2-3, twice daily. These should ideally be taken half an hour before a meal to aid absorption. Creatine should be taken every day and not just on training days.
Although very unlikely, if you do experience any negative effects such as chest pains when taking creatine, stop taking it immediately and consult your doctor.
Topics: Nutrition | No Comments »
Daily Protein Intake Requirements
Working out and building muscle is not just about doing exercise, you also need a good diet. Individuals who are not very active require about 0.8g of protein each day for each kilogram they weigh. For athletes who want to build up muscle mass, twice this figure is required. For a 70kg person, this is an additional 56g of protein each day. The healthiest way to get your extra required protein each day is in the form of a whey protein shake. Protein is made up of 20 different types of amino acids, all of which should be present in your diet. Whey protein contains all of these amino acids, which is not the case in the majority of high protein foods.
Click here to find out more about daily protein intake requirements, and to buy protein supplements.
Topics: Nutrition | No Comments »
Elliptical Trainers/Cross Trainers Information
Elliptical trainers are also known as cross trainers. When simulating walking or running, they reduce the pressure on joints to reduce the risk of injury. The reason for this reduction in pressure is that the user’s feet do not leave the pedals. This also gives the additional benefit of being able to do exercise at a gentle rate, whilst getting the same benefits as using a treadmill.
Depending on what resistance is set, the workout can be varied from being gentle, to very intense. Due to the dual action of working out multiple muscle groups simultaneously, elliptical trainers are very efficient at burning large numbers of calories. There are two sources of driving power to elliptical trainers. The main source is the user’s legs, with an extra amount of driving power provided by the handle levers powered by the arms. Better models put more emphasis on the power drive from the arms, rather than having the legs do all of the work. More expensive models also allow you to adjust the incline of the pedals, causing different muscles to be used. Increasing the stride length causes an increase in the number of calories burned, with no perceived increase in the amount of effort required.
Elliptical trainers are powered by a standard AC mains power supply.
We recommend 3 different elliptical trainers depending on how much you have to spend:
Best Buy <£400
Budget Buy <£100
Premium Purchase <£800
Topics: Elliptical Trainers, Home Gym Equipment | No Comments »
Dumbbell Exercises Which Don’t Need a Bench
Most people who are interested in health and fitness own at least one set of dumbbells. They are probably the most versatile fitness equipment, allowing you to safely work out most of the main muscle groups in the body. An inexpensive set allows multiple weight combinations and can be picked up for as little as £30. The two sets we recommend are:
York 20kg Dumbbell Set
York 40kg Dumbbell Set
If you have a bench press, you can safely do a large number of different exercises. However, you don’t need a bench press in order to be able to use dumbbells effectively. All of the exercises below can be done without the need to purchase any additional equipment.
Flat Chest Presses
1. Lying flat on the floor or a soft mat, hold the dumbbells directly above chest with arms extended.
2. Slowly lower dumbbells to chest.
3. Press dumbbells back to starting position and repeat, avoiding locking elbows.
Flat Chest Flies
1. Lying flat on the floor or a soft mat, hold the dumbbells directly above chest with arms extended.
2. Bend elbows slightly, and ensure this is maintained throughout the exercise.
3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.
Seated Shoulder Presses
1. Sit upright with back supported and dumbbells over head. Make sure back is flat against a back rest.
2. Slowly lower dumbbells to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Lean slightly forwards and bend elbows.
3. Raise the dumbbells out to sides. Keep elbows slightly bent throughout.
4. When arms are parallel to floor, slowly lower back and repeat.
Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back.
4. Repeat alternating arms.
Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them vertically to your chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.
Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight ’shrug’ shoulders as high as possible and hold for a count of 3, ensuring you do not roll shoulders backwards as you shrug.
3. Relax and repeat.
Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.
Concentration Curls
1. Sit on edge of a chair with feet flat on the floor.
2. Place one elbow on the inside of the corresponding thigh, just above knee.
3. Curl dumbbell up towards your face, taking care not to swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.
Overhead Triceps Extensions
1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head.
4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.
Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.
Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 60cm with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.
Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.
Seated Calf Raises
1. Sit on the edge of a chair with both feet flat on the floor about 12 inches apart.
2. Rest dumbbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.
Topics: Free Weights | No Comments »
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