Runners at all levels might experience tingling and numbness in the fingertips. The sensation is usually more of a nagging irritation than a medical problem; however, it can also be a symptom of an underlying medical condition. Understand the causes of your tingling and numbness can help you determine a solution.
Our bodies function with physical survival as a goal. During exercise, blood is allocated to the areas of our bodies that need it most. Running demands extensive use of lower body muscles, which means that blood is mainly distributed to the legs. The large leg muscles need the flow of blood more than the hands to meet the demands being placed on the body. Unfortunately, this can cause less blood flow to the fingers than usual, which can result in tingling and numbness in the hands and fingers while running.
While performing intense physical activities, such as running, our bodies experience real-time changes. One such change occurs in our cardiovascular system, which is comprised of the heart and blood vessels. Its job is to circulate blood throughout your body. However, the changes to blood vessels alters the flow of blood to body parts. Vascular constriction is the act of blood vessels tightening and offering a smaller passageway for blood. This results in limited or delayed blood flow to the fingers, which can result in a tingling sensation or numbness.
Raynaud’s disease is a condition that causes some areas of your body to feel numb in cold temperatures or during times of physical or emotional stress. The smaller arteries that supply blood to your skin become narrow, limiting blood circulation to the outer extremities. While running, the flow of blood can be reduced by adrenaline, which is released during times of high physical stress or anxiety. In this situation, a runner who suffers from Reynaud’s disease may feel numbness and tingling in the hands and fingers.
Both Iron deficiency and anemia, which are common conditions among runners, can contribute to tingling and numbness in the hands. Ensure that you get enough iron in your diet via food or supplements. Avoid smoking and heavy caffeine use because they contribute to vascular constriction. Wear gloves while running to keep your hands warm and limit tingling and numbness.
Pain in the wrist and forearm is a common complaint in general medical practice. Yet there can be numerous causes for pain in these areas. Some pain may be produced by a relatively mild or temporary condition such as a minor sprain. Pain also can be the result of more serious conditions like fractures and carpal tunnel syndrome. A proper diagnosis of the pain is the first step toward an appropriate therapy.
A sprain occurs when one or more ligaments in the wrist are overstretched. Sprains are extremely common, especially in athletically active people. Pain produced by wrist sprains usually is localized to the wrist area. The pain is amplified when the wrist joint moves. Wrist sprains usually respond well to rest and joint immobilization. Fractures, or breaks, in the bones of the arm or wrist are common injuries. Fractures can range from simple fractures that may heal spontaneously to compound fractures involving damage to adjacent tissues. Yet even with a small simple fracture, the pain and swelling can be considerable. X-rays are needed to confirm a fracture so that proper treatment can be administered.
Carpal tunnel syndrome is a common disorder involving compression of the median nerve inside the wrist. Its cause is unknown but the result can be severe pain. Usually this pain is distributed to the thumb and other fingers but not the little finger. The pain is often accompanied by numbness or tingling. Left untreated, carpal tunnel syndrome can progress and become extremely debilitating. Tendonitis occurs when a tendon or its sheath inside the forearm or in the wrist becomes inflamed. This generally occurs as a result of repetitively straining of the hand, such as from playing tennis, typing and in factory production line work. The inflammation can cause severe pain from the hand all the way up to the elbow. Tendonitis usually responds well to resting the joint.
Arthritis is another very common condition that may cause pain in the wrist and lower forearm. Rheumatoid arthritis is the most common type in that area and occurs when the body¡¯s immune system attacks its own tissues in the wrist. The wrist area usually becomes swollen and tender, and the pain may be constant or intermittent. There a number of treatments for arthritis. Ganglion cysts that occur in the wrist are caused by leakage from the fluid-filled tissues in between the wrist joints or from the tendon sheaths in that area. These cysts are benign and do not spread although they may become larger. They can cause pain on and directly around the cyst, and can cause pain when the wrist joint moves. Sometimes they resolve on their own but often must be aspirated or surgically removed.
Seek medical attention if you experience unexplained wrist or forearm pain, or are unable to move your wrist or forearm after injury.
Playing defense in a flag football game can be challenging. The difficult part comes when a receiver has caught the ball in the open field. The rules of the game prevent you from bringing your opponent down to stop him. The only thing you can do is pull one of the two small flags that hang from his waistband. This can be a difficult maneuver because you can’t get physical with your opponent. You can hold him up in an attempt to grab the flags, but there can be no physical punishment administered.
Put your best athletes at the linebacker spot. Unlike touch football, offenses will try to put together a decent running game in flag football. But the majority of the running plays will go to the outside. Linebackers with speed can chase the running backs to the sidelines or pull the flags to prevent big plays.
Keep your hands up when rushing the quarterback. In tackle football, pass rushers want to sack the quarterback. When rushing the quarterback in flag football, reaching down with your hands to pull a flag may give the quarterback a clear throwing lane. Keep your hands up once you get past your blocker so you can obscure the quarterback’s vision. If the quarterback is right-handed, keep your left hand up in front of his passing arm, then attempt to pull the flag with your right hand.
Keep the receiver in front of you when you are in pass coverage. Trying to catch a receiver from behind so you can pull the flag is very difficult. But if you can keep the receiver in front of you, you can wrap him up with your arm and shoulder, then grab the flag and pull it.
Read the quarterback’s eyes if you are in coverage. In flag football, most quarterbacks will stare down their receivers before throwing it. A smart defensive player will be able to take advantage of that by jumping the pass route and intercepting the pass whenever possible.
Pull the flag on the opposing ball carrier but do not take the man down. If you inadvertently trip somebody while diving to pull out the flag, the referee will likely let that go with a warning on the first offense. If the referee sees your play as too aggressive, you will get an unnecessary roughness penalty called that will be either 5 or 10 yards. If the referee believes you are reckless or trying to cause physical punishment by tackling, you will be ejected from the game and written up by the official. Players who are written up normally are not allowed to play the next game.
Weight training is a key component to baseball player development. Players at the higher end of the sport train year-round to build and maintain their sport-specific strength. But players must carefully manage their weightlifting regimen during the season. They can’t let their training interfere with practice and game performance or put them at risk of injury.
Professional strength and conditioning coaches suggest that weight training should occur after practice, not before it. In some cases a high school may schedule pre-game weight training because of scheduling limitations with the school’s weight room.
Players should not expect to add much strength during the baseball season. The focus should be on maintaining the strength that players built during the off-season and incorporating that strength and power into their games. Without in-season strength training, some of that strength will be lost.
Players need to manage their weight training to remain fresh for their games. Strength and conditioning coach Eric Cressey suggests a training schedule for high school players with three games per week: Sunday, off completely. Monday, game. Tuesday, practice and short strength training. Wednesday, game. Thursday practice, no strength training. Friday, game. Saturday, practice and longer strength training. ¡°I may deviate from this schedule and do a bit more — adding a Thursday strength training session — with a younger player who needs to develop … or someone who is not getting all that much playing time,¡± Cressey wrote on his website.
Strength and conditioning coach Jon Doyle cautions players not to train the day before games “unless you have found this specifically works for you.” He suggests that two full-body workouts for 20 to 30 minutes are optimal during the season. Longer workouts, he warns, “will lead to central nervous system fatigue, which will lead to you becoming slow, weak and tired.” He recommends doing static stretching exercises after weight training to speed the body’s recovery.
In most sports, the best players must quickly diagnose a play and react decisively. But reaction time is especially important in football, because plays develop quickly, last only a short time and feature massive athletes racing all about the field. Regardless of your position on the team, the quicker you’re able to react to any set of circumstances, the better your chances of making the play.
There’s no position in football in which reaction time is more important than quarterback. In a 2011 study of standout college quarterbacks by ESPN’s Sports Science, the average time it took them to react to an infrared beam of light was two-thirds of a second. Although quarterbacks may have slightly more time to pass the ball in real-game situations, they also must react to oncoming pass-rushers, locate open receivers and make sure no defensive backs are lying in wait before quickly unleashing one accurate throw after another.
There’s a football saying that states that cornerbacks must be able to “play on an island.” Unlike other players who play in the middle of the field, cornerbacks often find there’s no one there to help them. Meanwhile they must maintain stride-for-stride coverage of speedy wide receivers, who have the advantage of knowing which direction they’re headed in. A cornerback must also quickly determine whether the play is a running or passing play and react by either sprinting toward the line to make a tackle, or quickly backpedal and stay in front of the receiver.
Linemen are thought of as the big lugs of a football team, relaying more on raw strength and toughness than cat-like reflexes. But that’s not necessarily the case. Linemen have the disadvantage of starting the play in a three-point stance, hunched at the waist with one hand in the dirt. From there, they must uncoil their often-mammoth bodies and explode into an athletic stance within a millisecond of the ball being snapped. A defensive lineman slow to react to the snap is usually neutralized, whereas a lumbering offensive lineman will be blamed for his man racing past him and chasing down the ball carrier.
Punt returners are often the quickest players on their teams. The reason: While the punt returner stands, eyes trained on the earthbound ball in the sky, the opposing team is racing down the field with the sole objective of knocking his head off. By the time a punt returner catches the ball, there are often several players within a few yards, sprinting toward him with 40 yards worth of momentum at their backs. The punt returner must keep his eye on the ball, catch it and then quickly dart in and out of traffic while diagnosing his best running lanes based on the location of the defenders and his blockers.
A sports cup protects the testicles from injury during sports. The cup is design to absorb and redistribute the shock of a blow away from the testicles. Cups are hard plastic shells with an oval or elongated shape and may or may not include ventilation holes.. The cup fits inside a sling or athletic supporter. The cup should fit tightly without pinching. Cups come in different sizes for both youth and adults. Different sports may require different styles of cups, but you put on all cups the same way.
Put on a pair of close-fitting underwear. Tight knit boxer-brief or compression shorts work well to hold you in and prevent chafing. Loose-fitting garments can bunch up under the cup and cause chafing and irritation.
Pull on the athletic supporter, also known as a jock strap. The jock strap has a pocket into which your protective cup will fit. Adjust the jock strap so that it sits low on the hips. Some compression shorts have a built-in pocket designed to hold a protective cup. If you choose that kind of shorts, you won’t need a jock strap.
Slip the cup inside the pocket in front of the athletic supporter or compression shorts. The cup should fit snugly around your testicles.
Take a few steps and move around. Do a few squats or lunges. If the cup moves around or pinches, adjust it to sit more securely. If it continues to move around or otherwise irritate you, try a cup in a different size or different style.
Put your shorts or athletic wear on top of the cup and athletic supporter.
Only about 113,000 people worldwide earn their living playing soccer, and of those, only about 7,000 play in CONCACAF, the region including North and Central America and the Caribbean. Meanwhile, more than a quarter-billion people play soccer worldwide, including more than 44 million in CONCACAF. With those kinds of odds, you need more than just talent to break into the professional soccer ranks. But why not pursue the dream, because it¡¯s what you love.
Even if you live for the game of soccer, you need a deep level of commitment to be a pro. For example, Pat Healey, a standout defender on the Baltimore Blast professional indoor team, knew at an early age what direction he wanted to take. ¡°Some people want to grow up to be a doctor or lawyer,¡± he said. ¡°I wanted to be pro soccer player. I wanted to make it my career. I don¡¯t see myself as a desk-job type of guy.¡± This decision determines the direction you will take with your time, energy and focus.
You need to seek maximum challenge to get better. One aspect of such competition involves playing against older players. ¡°At a young age, when I was 5 or 6, I played against 8 or 9 year olds,¡± Healey recalls. You¡¯ll also want to pursue the most competitive levels available. Club or travel team soccer is more demanding than recreational or school teams. And academy teams, often affiliated with U.S. Major League Soccer clubs, are more competitive still. For the highest level of competition, sign up for soccer camps in Europe or Latin America or attend tryouts for foreign academies. ¡°That¡¯s the way to get better, by trying to beat kids left and right,¡± Healey notes. ¡°To play against the best possible competition that you can is the most beneficial.¡±
You¡¯ll need hours and hours of skills work to get better, Healey notes. ¡°It¡¯s a team sport — you have to do some things as a team in practice. And there¡¯s individual things you can do to get better by yourself,¡± he says. Healey recalls time spent on his own one summer — when he was supposed to be enjoying a summer vacation at the beach. Instead, he found himself every morning in a parking lot, working on his shooting, increasing his leg strength, driving long balls and working on individual moves.
You¡¯ve challenged yourself, you¡¯ve got your skills to a burnished edge — now you have to pump up your courage and attend pro tryouts. Healey notes that Blast players have arrived on the team after standing out at open auditions. Another option is play exceptionally well and hope word spreads on soccer networks. One Blast player arrived, for example, as a friend of a current player, who mentioned the friend¡¯s abilities. ¡°There¡¯s very, very different ways to make it to this level,¡± Healey notes. ¡°It doesn¡¯t stop¡± if one avenue doesn¡¯t work, he adds. So he advises to keep pushing to ¡°the highest you can. There might be some speed bumps along the road, but if you persevere it can work out.¡±
Almost everyone has worked in teams at some point in their lives. Within those teams, communication is crucial between all members, regardless of what role each person plays. Whether it is between two teammates on a sports team or two managers in a corporate office, communication is vital to success.
Teammates must develop trust, since it is not automatic. Accordingly, members must communicate more openly than they normally would in everyday life. There must be honesty on all ends of the team, since withholding the truth could damage the team’s integrity. Team members should always share information and feelings between each other. This allows for total trust between the team members.
Research has found that three or more people working together on a project are much more effective than a single person spending all of his time doing the same thing. However, without communication, the three-plus team members can be as useless as if the project went untouched.
Teams that communicate complete projects in a quicker and more efficient amount of time than others. They also are more accurate in their work than others. Effective communication also allows team members to understand their roles and the roles of everyone else on the team. It also gives room for understanding among the team members for what needs to be done.
Teams that fail to communicate effectively wind up wasting time and energy doing busy work and other work that is not required because of a lack of understanding of what needs to be done. These team members also misunderstand each other and their personalities. This often leads to conflict within the group and a lack of trust between group members. Team members in groups that fail to communicate effectively wind up not understanding what makes themselves more efficient, because they fail to get feedback from everyone else in the group, and there is no one else that they can compare their work to.
Research shows that good communication, mixed with strong organizational support, competence among the group leaders and clear group objectives can lead to the highest level of success in teams. Among those factors, good communication has shown to be the most important for success.
The living isn¡¯t easy in summertime for football players — but it¡¯s fun in its own way. That¡¯s because the offseason is when you get in shape for the gridiron. This time away from the rigors and fatigue of competition is when you build strength and hone your conditioning, working to be at your peak for the first game. It¡¯s hard work, but it¡¯s worth it when you are in your stance, trying to be faster, stronger, bigger and better than your opponents.
You can work in the weight room and on the field to get strong. ¡°In high school, it¡¯s a lot of squats and the sled push,¡± said Brandon Franklin, a certified personal trainer at the Mac Harbor East in Baltimore, Maryland, as well as a former high school football wide receiver. In addition, you do barbell deadlifts, power cleans and the Olympic lifts: the snatch, and the clean and jerk. You won¡¯t be doing isolations, such as the biceps curl — your focus is on whole-body work. A buddy can come in handy for tough exercises like the fireman¡¯s carry — where you carry a teammate down the field on your back. The farmer¡¯s walk is similarly no-frills — you carry significantly heavy dumbbells or plates in each hand, and trundle for a certain distance down the field.
It¡¯s no secret that the 40-yard dash is the basic distance for sprinting in football, hence its role at the NFL combine to screen the fastest players. You can work on your speed, and your speed endurance, by mixing up your speed training. Do 10 reps of 40-yard-dashes, as well as various reps of 100s and 200s, Franklin recommends. Also pair with a teammate to run routes, taking turns as both passer and receiver. This will give you a double carryover into games of both speed and skills if you are at a skills position.
Every position is a bit different. You want to make footwork on agility ladders a priority if you are a running back or wide receiver, Franklin notes. Alternatively, you can do five-cone drills in the summer, advises ¡°Complete Conditioning for Football.¡± Set the cones in a square with 10 yards on each side, and a final cone in the middle. Run in varied patterns, including a star, crisscross and little squares, running forward, laterally and backpedaling. If you are a lineman or a kicker, agility work is less important, Franklin states. Linemen need to perform specific drills that focus on blocking and hand movement instead.
You¡¯ll be busy three days a week in the weight room if you follow the recommendations of ¡°Complete Conditioning for Football¡± for offseason conditioning. Try for Monday, Wednesday and Friday for total-body strength workouts. Your running workout and agility training can be Tuesday and Thursday mornings. Your coach may test your strength progress on Fridays compared to benchmarks for your position.
Professional and collegiate football draws millions of fans to stadiums and television viewing every autumn. The NFL and NCAA collaborate to keep this high-intensity, high-impact sport fair, safe and entertaining. They publish information about football games for the understanding of players and fans.
Two 11-player teams play the game on a turf or synthetic field measuring 100 yards long and 53 yards wide. White lines cross the field at 10-yard intervals, starting from zero at each end with the 50-yard line marked at mid-field. Smaller white hash marks at 1-yard intervals help the players, officials and fans gauge a team’s progress more precisely. Beyond each goal line is an end zone 10 yards deep. That’s where the points pile up. Each team defends its own end zone. When the offensive team, which has the ball, can fight through the defenders and take the ball into its opponent’s end zone, it scores points.
In football, the highest score wins. A touchdown scores six points when the offensive team carries the ball into the end zone or catches it there or intercepts a pass or recovers a fumbled ball. A touchdown earns an attempt to score one or two extra points. A football kicked through the goal posts wins one point. A run or catch in the end zone wins two. The play starts at the defense’s 2-yard line. Field goals score three points for the offensive team if they cannot fight their way to the defender’s end zone. The offensive place kicker must kick the football between the goal posts from anywhere on the field for this score, though successful attempts from beyond the 45-yard line are rare. The defense can score two points on a safety when the offensive ball carrier is caught behind his goal line and tackled by the defense to stop the play.
Regulation time for a football game is one hour, divided into four 15-minute quarters. A halftime between quarters two and three allows 12 minutes for each team to convene off-field to discuss strategy. Between the other quarters, the teams have two minutes to switch the end zones they defend. Each half of the game begins with the defensive team’s kickoff, delivering the ball to the offensive side.
Football is played by some of the most powerful athletes in sports, sometimes topping 300 lbs., who often hurl themselves at each other at full speed. Without rules the game could become a spectacle of injuries and unfair advantages. The NFL and NCAA promote extensive and continually evolving rules regulating protective uniform and equipment standards, legal tackling and blocking practices, standards of sportsmanlike conduct and fair scoring. Fans want to see intense competition but appreciate the rules that make the sport fair and protect the players to play another day.