What to do if ...

For tendinitis in the Achilles tendon: on a small height, rises with both feet and slowly descends only one

drawbacks, sometimes injury situations which we know to respond appear. At other times, hesitant to combine different content, food and even everyday life with our day to day we arise sports. If you have not yet emerged these questions, you may find them sooner rather than later. So you're prepared, you resolve these situations.
→ Being hungry just before training
The feeling of hunger is caused by a drop in blood glucose, the hypoglycemia is like an alarm system that triggers various mechanisms to think about eating. Only to disappear two situations; or that fill our stomach to distend its walls, not very compatible question before you start to exercise, or, get raise blood glucose. For the second option, dextrose can eat something quick assimilation as a sports drink, but our body has mechanisms to shed blood glucose from muscle and liver stores and the stimulus that causes this mechanism is ... the exercise itself. If we look at some start moving, hunger disappears.
To avoid digestive and uncomfortable changes, you should not eat anything just before training. If your diet is correct, your body will have mechanisms to bring you the necessary energy from its reserves, if perhaps a sports drink may be the best option, its sugars are maltodrextrina based, which are glucose polymers with moderate glycemic index.
Obviously, this option is viable when you have two or three hours without eating. For situations of prolonged fasting can be inconvenient, especially for people with low fitness level.
→ Wear knee joint
Cartilage is an irreparable structure does not regenerate. When it begins to erode no symptoms and it is not innervated. When the pain is already appears too late, the cartilage is very worn. The knee is usually the joint most likely to this injury, especially in people who have run by asphalt and / or poor technique.
Many people continue to run and use knee pads, creams or sprays painkillers and even medicate to avoid pain. There is a basic rule that says "if it hurts, do not do", applies to any activity and exercise. The least desirable is that the joint surfaces of the knee continue to receive impacts, it is necessary to change the race for other activities with lower load, walking with canes, use the bike with a saddle height or swimming. They are much less damaging cardiovascular alternatives.
Moreover, it is appropriate to include a program to strengthen the muscles as they reinforce the joint and absorb the load get minimizing stress on the joint.
Try to work both quadriceps and hamstrings, the latter are also inserted around this joint and affect its natural mechanics.
Start with isometric exercises such as squats against the wall, thigh machine or just keep the knee extended in various angles for a few seconds with a load as ballast, tension, raise a fixed object ...
Subsequently, it includes multi-joint exercises like deadlifts, squats and scissors. Reduces the degree of travel and increase the load very gradually.
He works both legs, not just the injured, avoid possible imbalances.
→ That tendinitis in his Achilles

Tendinitis in the large and powerful Achilles tendon is a very common disorder in runners who train on asphalt. The tendon receives very high tensions and inflamed causing pain. Besides avoiding run by hard surfaces, it is necessary to improve mobility and strengthen muscles and connective tissue.
The first step is to eliminate stress, to this end, a fascial massage roller or ball on the back of the calf, hamstrings and plantar fascia is a very effective measure. It is essential to apply before exercise.
Subsequently, the eccentric work has proved very effective for treating chronic Achilles tendinopathy. Start with low intensity and low range, such as sitting, to keep progressing until performing standing exercises and wider ranges.

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Heating for each sport

Heating, plus give us all know the benefits of increased temperature, lubricate joints, activating the nervous system and increase blood flow to muscles, must provide a specific technical side to every sporting gesture. Should not be the same warm-up for a corridor for a tennis player, muscle implications are different and the technical aspects as well.

Heating for better technical
The heating should include simple exercises assimilation technique is an opportunity to include specific patterns of movements practiced sport and thus serve as advance preparation to acquire the muscle activation. The race needs a different postural pattern to natación.Si from the first movements of warming, when our nervous system is more receptive to learning and assimilation of postural patterns, we acquired as a correct gesture, to begin the main activity is not we will be prepared only physiological, but also technical with much right postural attitude, thus avoiding incorrect patterns that start with everyday life instilled in the majority of the population.
Heating for runners
Warming to force activities
Heating for swimming

Stretch yes or no?
There is currently a dispute as to the need for physical activity before stretching. The truth is that stretching have been oversized, especially the traditional static and passive, where prolonged stretching maintains and relaxing the muscles involved.
Not that are contraindicated such stretching, joint mobilization and stretching the muscle is not negative. The problem is when repeatedly performed just before strenuous activity. When performing these stretches maintained, the muscle relaxes, this lowers your stress, but also contractile capacity, not very convenient question when we will need to later time quickly and sometimes reactive with heavy load capacity. Maybe we are not aware, but the simple career requires ankle intense eccentric capacity and rapid concentric contraction to harness elastic energy stored and thus optimum driving force, if stretched too much the sural triceps and all your connective tissue, lose much of this capacity and fast twitch rather than make a profit, all you get is not only a lower yield, but also a greater risk of injury due to instability in the joint. So just before you start your physical activity do not overdo it with passive stretching and maintained
In the warming is good option to include dynamic mobility exercises where you get to stretch your major muscle groups tonics; as adductors, hip flexors, tensor fascia lata and soleus, fundamental to avoid limitations in all lower limb. If your fitness level is already good postural control and you progress through stretches and begins to change liabilities by dynamic and static.

Heat cough
As simple as interesting to include a heating resource is repeatedly coughing. The mechanical act that requires gesture cause coughing several benefits. On the one hand, gets a much-needed activation in the deep abdominal muscles as to create that pressure intra-abdominal transversus abdominis and internal oblique contract reducing abdominal diameter, enabled these deep muscles bring stability and achieve an active pattern lumbopelvic greater stability in the region.
But, moreover, it requires activation of all the ventilation mechanism; gets open and expand the rib cage and diaphragm significantly activating the rest of inspiratory muscles to activate expiratory later. This energetic input and output air prepares the entire respiratory and activate the nervous, important issues that we sometimes forget in the warming system.

Criteria and heating phases

Directly proportional to the intensity of activity
A more physically demanding, greater will be the duration of heating. Continuous running, cycling and swimming are activities that require a simple warming, while explosive activities are those that require a much more comprehensive and complete warming.

→ Involve large muscle chains
It is highly recommended to involve large muscle chains, rather than focusing excessively on a single joint or muscle. They put into action a great gift gets a fascial stretching chains necessary.
→ Progressive; from the general to the specific
1. Dynamic slow and controlled rate.
2. Force autoloading; squats, push-up, strides ...
3. explosives movements; small jumps, impulses.

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Experience Opel and Jon Santacana

Although needs little introduction, Jon Santacana Maiztegui, is one of the sports most awarded a prize for Spanish sport of all time elite 25 gold medals, 15 silver and 17 bronze, obtained in Olympic Games, World Championships and Cup Europe endorse his career over the past 15 years since it became part of the national team.
The sporty Opel project goes much further, including its sponsorship of the Olympic windsurfer Blanca Manchon, and the world champion open water swimmer Erika Villaécija and beach volleyball team composed of Elsa Baquerizo and Liliana Fernandez: all these athletes They are receiving the patronage of Opel to ease your way into the JJ. OR OR. Brazil 2016.
The tandem Galindo Santacana
It has been 13 years since Jon Santacana and Miguel Galindo, his guidance and inseparable sidekick, would start to compete together on the most important alpine skiing. The unmatched palmares of this couple speaks solvency of their sporting results, but its "complicity" goes far beyond training and competitions. Jon and Michael have become a real innovators in the world of Paralympic skiing, using technology to achieve greater security and efficiency in the development of their sport.
Technology support
If a manufacturer the likes of Opel has put the spotlight on Jon and because Miguel is fully consistent with the philosophy of research and technological innovation that drives German car brand. One of the most important contributions of Santacana and Galindo skiing for people with visual impairment is the inclusion of Bluetooth communication devices, similar to those used in motorcycling, so that communication between the guide and the Paralympian is total: time ago acoustic guide systems used fortune (bells positions were used in boots for the visually impaired athlete could follow the lead of guide) now lead the two athletes installed in the helmet microphone and headphones so that the communication is permanent. Besides this technological support, they have invented a protocol of words and orders so that they can communicate eventualities of the track in the shortest time possible (see video).

We are all for a moment Jon ...
During the days of 14 and 15 March 2015, Opel wanted to share an unforgettable experience with different media, for which we were invited to participate in such educational activities as spectacular.
Ski goggles were produced, with tinted windows and a limitation of 90% in the visual field, we would get informants, along with a helmet equipped with communication system, to try to perceive the same sensations felt Jon Santacana: a Fumos relatively easy to track by following the guide's instructions for a specific course. After this experience still we give more value to the professionalism of Jon and Michael.
Without Borders
At the time of writing Jon Santacana he is preparing his next sporting challenge, once you finish the ski season. He is training to participate in the marathon test demanding Titan Desert, a mountain bike contest from 27 April to 2 May 2015, and will participate as a single rider, without using tandem and leading to another bike guide roll ahead of him. In Sport Life we ​​will inform you of all the details of this demanding sporting event.

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Gore-Tex Surround technology Chiruca to about 360 feet dry and breathable

Spring and begin kilometers outdoor season. At last! For these long sports days and sun Chiruca proposes a novelty: Gore-Tex Surround, the new technology they have developed to create a waterproof and breathable comfortable shoes to go without us "achicharre" foot on our routes. And those big dreams end, blisters and chafing that often thwart our sports get "way".
Did you know that one third of the sweat glands are in the foot? With how uncomfortable it is to hike on hot days with little breathable boots, comes this model Surround for whose development the brand has enjoyed Gore-Tex, a world leader in waterproof and breathable membranes. Durably waterproof and breathable 360 ​​are the main advantages of this shoe, you can become the best ally of our sports tours for the new season.

It draws attention to its innovative design of futuristic dyes with side vents. It seems that your foot will "take off", but the truth is that these windows for ventilation is achieved adjust the temperature of the foot in the days when the temperatures climb. Moisture and heat penetrate the Gore-Tex membrane to a spacer located under the foot and from there out through the side vents. The sweat is transferred quickly and added surface under foot increases breathability. Sweat is evacuated faster and relative humidity of the skin decreases.

Air Cyclon Cyclon Air Mid GTX and GTX are models incorporating this technology Gore-Tex Surround. The first is a low mountain shoe and the second one semibota and both include Vibram sole Friction, a skid rubber traction and grip, reinforced toe and is completed with a EVA midsole for better buffer.

If you want to be the first to test this new technology, you can not miss the competition that offers you Chiruca. Attentive to this video and answer a question and you're closer to give your feet the "weapons" they need for their sports outings!

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Choose the best shoes for your routes and take a Chiruca

We started the season of outdoor sport at last! We prepare our routes, all the material and many times we forget perhaps most importantly feet. The basis of our training!
The foot is a complex structure, which has needed more evolve our entire anatomy for the acquisition of human bipedal locomotion. It has two major functions: support heavy loads and provide propulsion dynamic stability. Even sedentary people, the charges received by the feet are very high, but in sports are much higher, so that athletes must take care of our feet with special care and in many facets.
We all know that it is essential to choose the best "partner" of our ways, one that protects the foot sweat while allows you to perspire and avoid painful blisters and wounds. To get the limit of what we mark our kilometers ourselves and not an abrasion on the heel, join well these keys to choose good shoes for your sports outings:

1. The roads are irregular, much more "unpredictable" than urban, so the best option to avoid sprains that force you to stop and cancel your trips is to use a boot that embraces the ankle.

2. Choose the right size and try on the complete pair. Keep an eye on the foot swells after three hours of walking and we usually never have two identical feet.

3. Do not go without socks! It is recommended that you try on shoes with the socks you intend to use. Socks of synthetic fibers that breathe and allow you to finish the day without moisture in the feet. Socks careful because natural fibers such as wool or cotton retain sweat.

4. The heel and ankle are to be subject well.

5. The boot or shoe should be waterproof for rainy days and breathable to avoid blisters and fungal infections that can occur due to sweat of the foot. Note that in the sports outings foot can produce 15 ml of sweat per hour.
Needless know how uncomfortable it is to hike on hot days with little breathable boots ... So the Surround technology that opens Chiruca seems great news: in collaboration with Gore-Tex, a world leader in waterproof and breathable membranes, has Chiruca launched two models of waterproof boots and breathability 360.
This technology has some ventilation windows with which it is achieved adjust the temperature of the foot in the days when hot weather. Moisture and heat penetrate the Gore-Tex membrane to a spacer located under the foot and from there out through the side vents. The sweat is transferred quickly and added surface under foot increases breathability. Sweat is evacuated faster and relative humidity of the skin decreases.
If you want to be the first to test this new technology Surround ... Now you can! Chiruca offers you a contest, you just have to answer this question on the web Chiruca to enter a drawing for one of the best "weapons" for your sport routes this season.

6. The shoes should be light so as not to add stress while walking and at the same time must be flexible to accompany the natural movement of the foot during walking.

7. The soles of the boots should be of a wildcard or, as the polyurethane material to dampen our weight and avoid microlesions that can occur after hours of walking in ankle, knee or hip.
www.chiruca.com

The feet are also trained
Well yes! Of them it depends largely on your athletic success. Do not stop doing these exercises that fit your feet and enhance the strength and mobility of the muscles involved in movement. Just 10 repetitions of each a couple of days per week:

1. To warm up, tiptoes 10 steps

2. Change the weight from heels to toes, through the whole plant, and returns slowly.

3. Change the weight of the interior to the exterior of the bottom of your feet.

4. Take a rag from her foot. When you finish the repetitions, switch to another.

5. Finish with a relaxing massage with a tennis ball. Step on and slide across the sole, especially the areas where tension notes.

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