Prevent The 5 Most Common Running Injuries

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Prevent The 5 Most Common Running Injuries:

It doesn’t matter if you’re just beginning to run or you’re a marathon veteran: running injuries can happen to anyone. And when a runner gets hurt, plantar fasciitis, Achilles tendinitis, iliotibial band syndrome (ITBS), shinsplints, or runner’s knee is usually the diagnosis. Allison Lind, a physical therapist in New York City, developed an exercise program that will make you less vulnerable to these five injuries. Do them together as a prerun routine.

1. Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers. Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it’s weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.

Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three sets on each leg, working up to one minute per set.

2. Prevent SHINSPLINTS with heel walking and big-toe raisers. Prevent this injury by strengthening the muscles that attach to the shinbone.
A). Walk in place barefoot for one minute with your forefeet off the ground. Do three sets.
B). Lift the big toe of one foot as high as you can, lower, repeat 10 times. Switch feet. Do three sets.

3. Prevent RUNNER’S KNEE or patellofemoral pain syndrome with half-squats on a downward slope. By strengthening the quads to keep the kneecap aligned.

Stand facing down a hill or on a decline board. Squat halfway between the start position (straight leg) and a full squat (90 degrees). Do three sets of 10. Too easy? Try single-leg squats.

4. Prevent ACHILLES TENDINITIS by strengthening the calves with calf drops.                                                                                                                               

Stand barefoot with the balls of your feet on a step. Rise up on your toes with both feet. Shift your weight to one foot; lower down on that foot. Rise up on both, lower on one. Do three sets of 10 on each side.                                                                                                                                                                                        

5. Prevent PLANTAR FASCIITIS with arch raisers Prevent plantar fasciitis by strengthening foot muscles.

plantar fasciitis

plantar fasciitis (Photo credit: happyfeet34)

Stand barefoot on one leg. Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe, and heel. Ground these three points as you “scrunch up” your arch. Hold for 30 seconds; repeat three times.
Susan Rinkunas is an associate editor at Runner’s World, magazine


Job And Career Satisfaction

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NBC January 6th 2011, contends that theres a high rate of job dissatisfaction amongst americans. USA Today on May 31, 2011 Reported that American job satisfaction slumped to a two decade low. U.S job satisfaction levels fall to lowest in 22 years declared CNN on January 2010. Its obvious that the majority of people are not satisfied with the way their careers are going. Job satisfaction is an important factor in employee morale, and “falling morale is without question a drain on productivity,” stated the Washington Post on Nov. 17th 2011. The Harvard Business School Review reported in 2010 that employee dissatisfaction, brings down both retention and productivity. On Oct. 21, 2011 the National Beaureu of Economic Research Revealed that overall costs to business and industry of dispirited employees estimate $150-$180 billion a year. We all should actually love what we do, as it is very difficult to give our best performance when we do something unwillingly. Unfortunately, job satisfaction statistics shows that many people in the United States of America are not satisfied with their current jobs. Only 20% of people in U.S are passionate and enthusiastic about their jobs and careers.

We have looked at the problem and consequences of workers job dissatisfaction and now we will look at some of the causes that lead to wrong career and job choosing.

Some of the reasons include but are not limited to; fear, lack of knowledge, influenced or pressured to choose a career by parents, relatives and peers. students who pick a college major nearly at random because they have to declare one. too high a value is placed on the external rewards of a job, like money, prestige and power. Not dedicating enough time to researching our career goals.

Now that we have looked at some of the causes of wrong career choosing which lead to job dissatisfaction. We will take a glance at some proven techniques for better career and job choosing which helps to attain the satisfaction and fulfillment we seek at work.

In an interview with Nicholas Lore in 2011 author of the book “The Pathfinder” how to choose or change your career for a lifetime of satisfaction and success“. he recommends:

1.Developing a relationship with a career counselor who can provide feedback on career expectations.
2.Become self-aware of what your good at
4.values and
5.interests. Find out what your passionate about. If you don’t know what your passionate about, make a list 50 things that you would like to do and go out and try them. that should help. The Harvard Business School Review in 2010 also reported that employee satisfaction increased customer loyalty, revenue growth and profitability.

We have talked about job and career dissatisfaction, and its implications, and how to embrace a path that can lead to job and career satisfaction.

First we took a look at the problem and consequences of job dissatisfaction, second we analyzed some of the causes that lead to wrong career and job choosing ; which in turn leads to work dissatisfaction. Finally we discovered some proven techniques that lead to career and job satisfaction.

Hope This Helps.

Thinking Outside The Box From Soccer Living Legend

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CAPE TOWN, South Africa
Soccer’s superstar players never materialized here at the World Cup. The game’s best – Lionel Messi, Cristiano Ronaldo, Kaka, Wayne Rooney, etc. – often failed to lift their play and, in turn, their teams, to a level this grand stage demands.
The conventional wisdom on why: They were too selfish, unable to adapt to the team concept of a national squad?
Then there’s Diego Maradona’s take: Unlike the past, the stars weren’t selfish enough.
Today the players are more collective, more team players,” the Argentina coach said after his own star-studded team was bounced from the World Cup. “They want to do everything with their teammates. It is a different type of game right now.”
This goes against so much of what we’ve come to believe, and expect, in sports. The reason that Uruguay and the Netherlands square off here Tuesday in a semifinal is because they embraced selfless, team-oriented play.
Such a mentality is celebrated.
What Maradona is suggesting is that this line of thinking has become so widespread it’s actually killed the star player, who no longer acts like a star player. Rather than demanding his place in the natural pecking order of pure talent and past performance, they sink back into the pack.
Such thinking would carry little weight except it is Maradona who said it. Who could know more about what’s needed for a talented player to morph into a larger-than-life superstar and dominate the World Cup? No one owned this event the way Maradona did in 1986 when he led Argentina to the title.
His implication is that the star needs to act like the star. That he is better than his teammates is a given. Rather than apologize for it, he must remind them of it, make them respect it. He must lead not by being one of the guys but by being above the guys. It’s the cult of personality, if you will.
“I think we were more selfish,” Maradona said, which has to be the first time an old player said that about a bygone era. “Maybe before it was about being selfish players who [made the] rest of the team work for us.”
Today’s players receive remarkable hype – television commercials, video games and media attention. They are single-name personalities around the globe
Yet you’d never hear one say that the rest of the team works for them. They’d be vilified. Instead today’s stars go out of their way to support their teammates and talk publicly about how no one player is more important than the other.
Only some players are more important, Maradona notes.
Consider the most competitive environments on earth – the military battlefield, the flight deck of a commercial airliner or a hospital operating table.
This is where failure is not an option. In those cultures, the delineation between the star (the general, the lead pilot) and the others (private, flight attendant) is clear. Often socialization between classes is prohibited – enlisted men do not dine with officers – and the word of the higher-ranked person must be respected.
When having open-heart surgery, no patient would care if the lead surgeon is friends with or helps empower the nurse. In fact, the idea that the nurse would fear disappointing the lead surgeon and would clearly defer to him at all times might be considered a positive. You’d want the most brilliant talent to be the leader.
In Maradona’s day, he says, that carried over to a soccer team. He was Diego Maradona and they were not.
“Time changes in life,” Maradona said.
In this time, the star player must be humble and supportive. And not just on the field, but in all parts of team life. Obviously all players know they need others to make them better in the game. Someone has to pass them the ball. Or receive a pass. But off the field, is one for all, all for one really the best concept?
It’s difficult to say. Maradona only knows the mentality that made him lead a country to World Cup glory. It certainly isn’t the only way.
Perhaps it is one of them, though. And with most of the world’s top individual players home watching the semifinals, with criticism of their selfish play ringing through their heads, maybe the opposite is true. Maybe they weren’t selfish enough.
Maybe Maradona’s correct. Maybe the soccer world has gone soft.
By:yahoo sports, dan wetzel


Learning Body Language Tips From The Best

“60% of all human communication is nonverbal body language”!. 30% is your tone?!. That means that 90% of what you are saying “ain’t coming out of your mouth”. These numbers left me speechless. I could not believe what I was hearing! I had never been told this. That means that whats more important is how you are saying what your saying and the body language you use when you say it.This information and knowledge is vital to being able to communicate effectively when public speaking, or at work and also in any other relationship anyone might ever want to have. The fact that only 7% of what we say comes out of our mouth, the rest we communicate through body language, tone and pitch is astounding. I always thought that the best communicators were the ones who were able to speak flawlessly. As I am finding out. Focusing and rehearsing on what you are going to say without taking into consideration the body language before a speech, is focusing on the 7% of what you are going to say and ignoring the 93% that you are going to say with body language and tone. I think we have some body language to work on.

Your Body Can Change Your Mind?


In this video I learned some things that I never thought were even possible. What i liked most about the information given in this video, is the easy to use practical information. “We know that your mind can change your body but can your body change your mind”. She describes how body posture can influence the way we think, feel and project ourselves. I found this fascinating! Also when she mentions “fake it until you become it” as opposed to the old cliché, “fake it until you make it” in the second video, is something worth looking into. It is also mentioned that the way you stand can affect the way you see yourself. “If you sit confidently before an interview it can give you a better chance of getting hired”. Why is this not being taught in school?? Lifting both your hands and this will give you higher self-esteem? the range of applications to this knowledge and information is unlimited. Not only does she give this information but she has also experienced applying it and benefiting from it. She mentions this in other videos that she has out. She seems to speak from the heart. I appreciate more when a speaker, speaks from the heart. She seems to connect very well with the audience. The way she controls the energy of the environment and atmosphere in the other videos is something to admire.