Conditioning of your body

Exercise has been extremely popular for its beneficial effects on our health.
I will discuss some of these benefits on differnt systems of our body,
1.Cardiovascular system
Decreases resting pulse rate that means your heart is more relaxed.
Decreases blood pressure (for hypertensive patients).
Increases blood volume and red blood cell's haemoglobin.
2.Respiratory system
Larger lung volume due it increased pulmonary function.
3.Metabolic
Muscles increse in size and increse capillary desity.
Increase size and number of mitochondria (responsible for generatin energy)
Increase myoglobin in muscles thus increses muscle capacity of oxygen utilization.
4.Others
Decrease body fat -that means you will look better-
Decrease blood cholesterol and triglycerides responsible for atherosclerosis.
Increase strngth of bone ,tendons and ligaments.

Shin Splints

Shin Splints are common runners injury.
what you should do is :
1- Must rest from the activity.
2-Apply ice regularly.
3-Stretch the lower leg muscles.
4- Heat and Massage are of the most effective treatments for speeding up the healing process of the muscles and tendons.
Preventing running injuries
a-right footwear.
b-Don't do too much too soon,Training too much at the start is a common mistake.
c-Always warm up and cool down.

Groin Pull

A groin pull is an injury to the muscles of the inner thigh.

These muscles pull the legs together, and also help with other movements of the hip joint.Most commonly, groin pulls are minor tears of some muscle fibers, but the bulk of the muscle tissue remains intact.

Symptoms

Pain at inner of your thigh .

Protective muscle contraction may be present to protect the injured area.

Treatment

R.I.C.E. treatment method. Rest,Ice,Compression,Elevation.

Rest : from the activity and you will gradually return to it to avoid re-injury.4 to six days of rest to pass the inflammatory stage of the injury.

Ice : wrapped in towel to avoid ice burn.4times aday.each 20 min.Ice will help reduce pain and inflammation.Ice applied after injury until you return to your activity, But heat only could be applied 48 hours after injury.

Compression : help you to support the injured area , and to reduce swelling.

Elevation : to improve drainage in the injured area esp. if there is significant swelling.Of course you will have to garde your exercise program until you return to your activity.

Rehabilitation

First you will have to

1-strengthen the muscle.

Do some resistance exercises to your groin such as :
Put Medicine ball -can be replaced by pillows-between your thighs and compress it with them.

2-Stretch your adductors, using different positions , remmeber doing the gently and don't bounce.

Remmeber : These exercises will be done after 4 to 6 days of injury for a week then return to your activity slowly.
Note: This article just for help if you have severe injury you should go to your doctor.