Monthly Archives: April 2023

Don’t Eat Them: 6 Foods That Prevent Weight Loss

Eliminate or reduce their consumption

There are many ways to lose weight – an active lifestyle, training and exercise, walking and running, special diets. But there are products that will interfere with getting rid of fat, even if you have started working in this direction. Here they are. (more…)


29 Apr 2023

Sports injury is no reason to panic

Most frequent

The most vulnerable areas for athletes, in descending order, are the knee, ankle (i.e. shins and feet), shoulders, hands, and finally the elbows. Many injuries and diseases of the musculoskeletal system directly depend on the sport: such terms as “tennis elbow”, “golfer’s elbow”, “runner’s knee” are widely known. The names speak for themselves: tennis elbow syndrome (or lateral epicondylitis) occurs due to prolonged and excessive stress on the extensor tendons of the forearm: they stretch, microcracks, inflammation occur and, as a result, sharp pains appear in the outer section of the elbow joint . With “golfer’s elbow” (or medial epicondylitis), which occurs due to prolonged excessive stress on other tendons – the flexors of the forearm, the pain is localized in the inner part of the joint. As for the “runner’s knee”, the essence of this unpleasant phenomenon is the softening and deformation of the cartilaginous tissue of the patella, which covers, like a shell, our knee in front. “Runner’s knee” occurs in athletes who like long distances or have to run for a long time on the sports ground – for example, in football players.

Another common injury is the rupture of the Achilles tendon in high jumpers and basketball players, and football players. By the way, it often breaks not only for those who jumped unsuccessfully but also for the elderly, because with age, body tissues (including tendons, and joints) wear out, which increases the risk of damage.

A bit of anatomy

As a result of sports injuries usually suffers:

  • muscles
  • Bundles
  • Tendons
  • joints
  • Bones

What is the difference? Everything is very simple.

– Muscles are exactly what we pump up during strength training. A special group of organs, which consists of muscle tissue and is responsible for movement, speech, and breathing, maintains our body in an upright position. The totality of the muscles of the body is called “musculature”.

– Ligaments – special connecting elements that hold bones together, hold them in joints, prevent dislocations, and accelerate or slow down our movements. Damage to the ligaments leads to the fact that the joints “lose”. Sometimes the ligaments are simply torn, which requires their mandatory restoration.

Tendons – Contrary to popular belief, they are not the same as ligaments. If ligaments hold bones together, then tendons are needed to attach muscles to bones. They provide movement: help the joints bend and unbend.

Joints are movable joints of bones. Their surfaces are covered with special durable cartilage. Between the cartilage of the bones of the joint there is always a small gap – a cavity filled with synovial fluid, which lubricates, nourishes and moisturizes the articular cartilage.

And finally, the bones. The worst thing that can happen to them is that the bones break. Most often this happens during unsuccessful falls. The minimum damage is a crack, the maximum is an open fracture, in which the bone damages soft tissues and / or skin.

Diagnosis of injuries

What symptoms suggest an injury? Pain, swelling, redness of the damaged area, dysfunction of the muscles or ligaments. When a joint is injured, it may become deformed and start behaving unusually, for example, crunching.

If you have these symptoms, be sure to consult a traumatologist-orthopedist. In my practice, I often encounter the fact that patients do not come immediately after a sprain or rupture – if you wait with a fracture until it “heals on its own” due to severe pain, then some other sports injuries are left by their owners “for later” . As a result, nothing good happens – the joints continue to collapse, and the ligaments and tendons themselves do not grow together.

To determine the nature of the injury and its severity, the doctor may prescribe an X-ray, MRI, CT, ultrasound, and other diagnostic methods to the patient. It all depends on what kind of injury the doctor suspects.

Choice of treatments

The method of treatment is determined after the diagnosis is made. As a rule, this is an operation (ligaments and tendons are sewn together; with the help of techniques such as arthroscopy or injection therapy, destroyed joints are restored); if the bone is broken, the doctor can perform osteosynthesis – collect bone fragments using a special fixator – an implant, or simply apply plaster if it is a small crack.

Sometimes the treatment is not only surgical but also conservative – for example, “tennis elbow” is treated with an orthosis (a special fixing device) and medications that relieve pain and inflammation.

In conclusion, I want to encourage everyone: almost any sports injury can be cured, but you need to see a doctor as soon as possible. Only a doctor can make a correct diagnosis and offer the best treatment option.


27 Apr 2023

What is withers on the back and the reasons for its appearance

Why does she appear? 

There are few reasons, but they are quite impressive and true for both sexes: weakness of the shoulder girdle and back + hormonal shift towards an increase in estrogen (mainly the female sex hormone). Without sufficient physical activity, over time, bone tissue (including the skeleton) becomes less dense. This decline leads to deformation of the spinal column and the formation of the withers.  (more…)


25 Apr 2023

Exercises for slimming the abdomen and sides

More benefits than you think

Exercises for weight loss of the abdomen and sides will bring you more benefits than it seems at first glance. Let’s take a look at what “goodies” you can get from regular classes in these zones. (more…)


20 Apr 2023

How to lose weight easily 3 life hacks

Quite! At the heart of any personality are three components – a child, an adult and a parent. Our psyche has fixed these models since childhood and applies them in adult life. Ideally, these three elements (or ego states) should work in symbiosis and “come out” alternately, depending on the situation. But it doesn’t always work out that way. (more…)


15 Apr 2023

5 Healthiest Breakfast Cereals: Give You Energy for the Day and Help You Lose Weight

Porridge is the perfect healthy breakfast option. The cereals from which porridge is cooked provide us with energy, keep the feeling of satiety for a long time, and also supply the body with nutrients and vitamins. (more…)


10 Apr 2023

How to lose weight for the summer: 5 fat-burning exercises and tips from a pro

How to lose weight for the summer: where to start

The first thing to start with is to review your diet. First of all, remove all sugar-containing foods and simple carbohydrates: bread, buns, fast food, and carbonated drinks. Instead, switch to complex: rice, buckwheat, lentils, and other cereals. Add more fresh vegetables and fruits, as well as greens, to your diet. Try to eat at the same time and do not skip main meals.



09 Apr 2023