Things to look out for when riding your bike

Many individuals in Arizona appreciate riding their bikes, and it is particularly imperative that bike riders take additional measures to be careful. There have been numerous lethal bike mishaps as of now this year. Indeed, even proficient bicyclists must be cautious when riding. So for all you proficient riders, guardians who go out for bicycle rides, and particularly for youthful youngsters, please play it safe important to abstain from being hit and truly harmed.

In spite of the fact that a bicyclist will most likely be unable to prevent a driver from hitting them, they can take measures to secure themselves more by following the accompanying wellbeing tips.

Wear a Helmet

Everybody realizes that a head protector can shield somebody from anguish substantial cerebrum damage in a few examples, yet numerous individuals don’t wear them. It isn’t just vital that you wear a head protector; however, that you additionally ensure that it fits you legitimately. Numerous individuals don’t know how to wear a head protector legitimately, and they should be worn appropriately to guarantee the most security.

You might need to check with your neighborhood bicycle shop to ensure that you are wearing the right size protective cap and that the cap is appropriately being attached to your head. For those under 18, wearing a protective cap is required by law. Those more than 18 should, in any case, wear a head protector for included security.

Cerebrum injuries are frequently caused by bicyclists who were not wearing a head protector. In Arizona, despite the fact that wearing a cap for those more than 18 isn’t required, the insurance agency or agent can at present accuse the degree of mind damage for the bicyclists for picking not to wear a cap. All bicyclist riders, regardless of whether proficient or not, whether grown-up or youngster, should all secure themselves and wear a head protector.

Presently, as a side note, a few people additionally erroneously trust that caps will shield them from genuine head damage or cerebrum injury in all cases. This isn’t valid in all examples. Such a large number of various components become possibly the most important factor in deciding the viability of a head protector; entire courses can be instructed regarding the matter. A cap will help prevent substantial damage now and again, and that by itself makes its utilization beneficial.

Utilize Reflectors on your Bike

Numerous auto crashes with bicyclists happen because the car driver does not see the bicyclist. It is imperative to ensure that there are satisfactory reflectors on your bicycle. One reflector isn’t sufficient. Likewise, ensure that the reflector is emitting satisfactory light; generally, the driver of the vehicle will even now not have the capacity to see you. Notwithstanding a reflector, there are likewise headlights and taillights for bikes that can emit plentiful light with the goal that vehicle drivers can see you.

Pick Your Clothing Carefully

When riding your bike, it is best to wear light hues. Wearing lighter apparel will probably make a bicyclist unmistakable to the auto driver. Additionally, it is critical that those riding a bike wear smart attire. It isn’t sufficient to depend on the reflectors on the bike; bicyclists should, in any case, wear intelligent apparel to guarantee satisfactory assurance from getting hit by a car.

Numerous auto collisions are caused by the car driver not seeing the bicyclist because the bicyclist did not have any intelligent garments and couldn’t be seen. This does not pardon the driver; it is only additional security that bicyclists can use to ensure themselves.

Utilize Hand Signals

One of the ways bicyclists can secure themselves is to utilize hand signals. Vehicle drivers once in a while are not ready to react to a sudden development by a bike rider, which frequently causes a crash. The more drawn out notice of turning a bicyclist can provide for a vehicle driver, the additional time the driver needs to respond.

Perform Regular Maintenance Checks

In Arizona, we are sufficiently fortunate that we can utilize our bikes throughout the entire year. Notwithstanding, it is as yet imperative to ensure that your bicycle is dependably in great working condition.

Make a point to check the brakes and that they are working accurately. Commonly the tires should be swelled. It is imperative to check the air in your tires all the time. We prescribe having a horn or ringer on your bike also. It is crucial to perform consistent upkeep keeps an eye on all parts of your bike.

Know about Cars

Bicyclists should keep an eye out for cars to prevent damage. It is indispensable that as a bicyclist, you ensure that vehicles see you and know where you are going. Try to remain out of the blind side of vehicles, particularly trucks, SUVs and transports. Numerous impacts with bicyclists happen in light of the fact that the driver of the vehicle, truck, SUV or transport couldn’t see the bicyclist since they were in their blind side.




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Preventing ACL Tears

Anterior cruciate ligament (ACL) tears are among the most common sports injuries. This type of injury occurs much more frequently in women than in men; the National Institute of Health states that women are 2-8 times more likely to tear this ligament depending on activity.

ACL tears are best avoided; ligaments heal slowly, and this type of injury may require surgery. Fortunately, there are training steps you can take to help prevent harm to your knee.


The ACL is one of four ligaments that connects the thigh bone to the shin bone. It stretches from the front of the tibia to the back of the femur. The ligament’s main functions are to assist in stabilizing the knee and prevent hyperextension of the joint.

Women are more likely to suffer from a torn ACL for several reasons. One is wider hips, which cause the knees to be positioned slightly inward. Women also have more laxity of the ligaments, likely do to hormonal factors. This puts the ligament at risk of being overstretched. Another risk for women is that the ligament itself and the bone notch through which it passes are smaller than in men. This leads to less sturdiness of the structure and more tension placed on it by the restrictive notch.

Muscle Imbalances

ACL tears occur when the femur and tibia are rotating in opposite directions. This situation is most common when an athlete lands hard, side-steps or pivots. Muscle imbalances and a weak core contribute to the likelihood of knee injury.

One of the most important muscles to consider in relation to knee angle is the gluteus medius. This muscle on the outside of the buttocks is an important part of the core group. It serves both as a hip abductor (moves the hip outward) and a stabilizer. Stabilizer muscles help keep the body aligned and steady. A strong gluteus medius will help to prevent the thigh from tilting or rotating inward upon fast movements.

Many people are quad-dominant, meaning the muscles of the front of the thigh are stronger than the hamstrings and glutes in back. Strong, tight quads can pull up the knee, causing the leg to be straighter upon landing. This rigidity increases the risk of knee injury as the forces sustained by the knee are greater when it’s extended.

Preventive Biomechanics

Holly Silvers, MPT (Master of Physical Therapy), has designed and implemented a training regimen to prevent the incidence of ACL injuries among athletes, specifically females. Her Prevent Injury and Enhance Performance (PEP) plan helped to reduce injury rates among 2,100 female soccer players by 88% in one study.

PEP employs a number of principles to form an effective warm-up: strength, flexibility, agility and muscle coordination. Strong muscles in the leg and core will help support the alignment of the pelvic and knee joints. Flexibility of the muscles is needed to prevent pulling on the knee. Agility training helps the athlete make fast movements with proper form and bio-mechanical efficiency. Muscle coordination – the properly-timed joint firing of muscles to action – is an important part of injury prevention. The quads and hamstrings, for example, should be engaged to support the knee when a person lands from jumping. Polymetric jumping exercises can help facilitate muscle coordination and balance.





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How does stretching prevent injuries?

Damage prevention is a critical thought among any competitor. Sprinters specifically are inclined to bring down back agony, lower leg injuries, ACL tears and different injuries. One approach to cause prevent damage is to warm up legitimately before your run.

There is some discussion over how best to warm up. Stretching by and large involves the majority of a warmup, however inside the previous couple of years a plenty of studies have risen indicating stretching to be inadequate at preventing injuries and even hurtful to execution. What does this mean for sprinters?

The issue with a large number of these investigations is that they don’t feature the kind of stretching included. A significant number of them likely manage static stretching, the most well-known and old fashioned sort of extend. Static extends include holding the body unmoving in a position that extends a muscle; they are normally held for 10-30 seconds. A static extend powers a muscle to lengthen and causes a response known as autogenic restraint, a sensory system occasion. Receptors in the muscle sense the pressure applied on it amid a moderate, static extend and send the data to the focal sensory system, which reacts by sending a flag back to the muscle that hinders withdrawal keeping in mind the end goal to prevent damage. (On the off chance that the muscle endeavored to contract as it was being extended, it would tear.)

While static stretching increases adaptability, it can likewise cause shortcoming of the muscles extended since the sensory system incidentally close those muscles down. Hopping into your pursuing routine minutes autogenic hindrance happens may prompt early muscle weakness and strain.

Warming up is critical; your muscles should be warmed and bolstered by new blood supply, rich in supplements and oxygen, to have the capacity to play out the work required by your run. Accordingly it isn’t a smart thought to toss the warmup child out with the static stretching bathwater. Or maybe, consider patching up your warmup routine to incorporate dynamic stretching. Dynamic extends are done while moving, so you are utilizing a few muscles in the meantime as you extend others. This conjures an altogether different kind of sensory system response than static stretching called equal restraint. When one muscle contracts (for instance, the hamstring), its restricting muscle gathering (the quadriceps) is neurologically educated to unwind. Dynamic stretching draws in muscle gatherings’ neurocommunication and keeps all muscles live and prepared to flame.

More investigations are expected to demonstrate favorable position of dynamic over static stretching with regards to damage prevention. There are a lot of studies, however, that authenticate its favorable position concerning execution. The examination at, for instance, demonstrates dynamic stretching to render the most astounding deftness execution scores contrasted with static stretching, no warmup and joined static and dynamic stretching.

While there isn’t sufficient strong logical confirmation for concurrence on the issue, the accessible proof proposes that dynamic stretching does no damage, as well as may accomplish more great than static stretching. Dynamic extends like strolling luges, leg lifts and butt kicks can set up the muscles of your legs for activity by both stretching and drawing in them.



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Common Running Injuries

The risk of you sustaining an injury related to running is higher than what most people think. This, as a running player, it is very important for to be aware of different injuries that usually are related to running and also how to protect them. Thus, what are the most common running injuries and how can I prevent them?

1. Blisters
Blisters are one of the common running injuries; they are caused by the constant rubbing shoe mainly against the skin. These effects can affect the toes, the heel, and anywhere in between. However, you should be aware of how to prevent the blisters: generally, it’s recommendable to wear shoes that effectively fit the feet. Wearing shoes that’s one size too big or small will result in you suffering from occasional blisters.
Another thing to note here is that, when you run, your feet will sweat. Hence you’ll have to wear a pair of socks that are long enough to go past the top of your shoes, so as to avoid having blisters at your ankles.

2. Runner’s Knee
Runner’s knee usually comes due to the overworking of your knees (from running long distances consistently) over a period of time. In order to prevent them, stretching is one of the best ways to prevent any physical injuries related to running. Be sure you stretch all the muscles and tendons before you start running. Your muscles should be well warmed up before you do any running.

Also, do some squats and lunges to build up your hamstrings, shins, and calves of your legs, because the stronger they are, the less likely you’ll suffer from runner’s knee.

3. Sore Muscles
When you over-do your running activities, you could end up with sore muscles. Sore muscles are caused as a result of tiny tears in the muscle fibers. In order to prevent the sore muscles, Make sure you properly warm up your muscles before you take off on a run. Start your run slowly, and gradually increase your pace. Another thing you can do is to have a hot bath or a massage after your run to help relieve your sore muscles for a faster recovery.

4. Chafing
Chafing is one of the running injuries that is caused when the clothes regularly rub against the skin, causing some rashes to form mainly around the entire area. Additionally, one can also get the chafing while running in the rain. To prevent them it’s advisable to wear sportswear that is specially made for running. They have flat seams, not round seams, which can help prevent chafing. Also, they fit better and don’t shift around while you’re running.

5. Heel Fissures
Cracks in your feet are called heel fissures. They are caused by dry feet, coupled with constant running, which over time, breaking open the skin, resulting in bleeding and subsequently, an infection around the area (for more severe cases). In order to prevent the heel fissure apply moisturizer on it if you find that your feet are dry. Also, try not to wear sandals or open shoes (even when not running) so as to avoid drying out your feet.


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