A study (Lauersen JB, 2013) compared strength training. proprioceptive training and stretching in terms of their ability to prevent future musculoskeletal injury.
Results showed that stretching was not found to be beneficial (before or after exercise) for injury prevention. Proprioceptive/balance and strength training were beneficial for injury prevention, with strength training being best. The authors reported that strength training reduced sports injuries to less than one third and overuse injuries by almost 50%.
If you do not incorporate strength training into your exercise program, you are most likely missing out on numerous injury prevention and functional benefits .And this goes for anyone of any age. Such a program does not have to be complicated. Often times, body weight and a few pieces of equipment is sufficient for the novice individual.
1) If you're a back sleeper: Put a pillow under your knees to allow your spine to maintain its natural curve.
2) If you're a stomach sleeper: Put a pillow under your lower abdomen and pelvis to ease back strain.
3) If you're a side sleeper: Draw your legs up slightly toward your chest and sleep with a pillow (a full body pillow can be comfortable) between your knees.
The Right Mattress and Pillow for Sleep
When it comes to selecting a mattress and pillow, Experts say personal preference and comfort rule. Some people prefer the firmness of a harder mattress, while others are more comfortable on a soft mattress. Experts suggest spending a night in a hotel that offers options for guests to purchase pillows and mattresses so that you can try before you buy. Or, see if your mattress store lets you try out a bed overnight or even longer. If that is not an option, perhaps sleeping on the floor in a sleeping bag may mimic a firm surface, and sleeping on a couch may mimic a softer surface.
Some people may find it helpful to use a contoured pillow to alleviate neck strain or to sleep on just one pillow instead of a stack of several pillows.
Adjust your diet. Limit foods that contain a high level of a substance called purines. These include: Meat, (particularly game meats like venison or organ meats like liver) Seafood, Lentils and dried beans Certain vegetables such as asparagus, spinach, mushrooms, and green peas.
2) Swap beer for water. Alcohol contains a lot of purines, particularly beer, so limit your alcohol consumption. On the other hand, staying hydrated with plenty of water—experts recommend 8 glasses a day—can flush uric acid from the body.
3) Maintain a healthy weight. Excess weight is a risk factor for gout, so getting to a healthy weight can decrease the risk for a flare-up. But lose weight gradually, because drastic weight loss is also raises the risk for an attack.
If you are experiencing more frequent or severe gout flare-ups, you can also talk with your doctor about taking a prescription medication. There are a few medications that have proven effective in preventing gout attacks.
