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  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

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  • Cellulite definition, causes and how to get rid of it

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  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

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  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

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  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Common sports injuries


Sports injuries are inevitable and may happen to anyone who exercises regularly. Injuries can be a pain in the neck, especially when they are extremely painful and prevent you from following your workout regime. Here are some of the most common injuries and how you can prevent them from occurring.

Shin splints

These are one of the most common injuries that mostly occur in runners who exercise outdoors or on the treadmill. Any other physical activity that involves running (such as tennis or squash) or high impact activity (such as jumping) can also trigger shin splits. You will recognize the feeling caused by a burning sensation in your shins (the front part of your lower legs) when you apply pressure. Sometimes you might not feel any pain until you start running and are obliged to stop.

This is merely caused by the inflammation of your shin muscles. It is triggered by pressure or high intensity impact on your muscles. It is essential to stop running if you start feeling pain, as continued exercise will only worsen your condition. It may take up to two weeks to fully recover.


If you are suffering from shin splints, the best thing you can do is rest your muscles and apply ice to reduce the inflammation. This does not mean you can’t exercise altogether. Perform low-impact activity such as swimming, cycling, walking or exercising on the cross trainer and elliptical machine provided that you do not feel any pain.

Another option would be to take anti-inflammatory medication, but make sure you consult with a doctor before resorting to medication. If the pain does not subside, seek the advice of a medical professional.


The best way to prevent shin splints from occurring is to increase your exercise intensity gradually. Make sure you warm up for a few minutes before performing high intensity exercise. If you are a beginner, start slow and gradually increase your workouts.

Avoid running or jumping on extremely hard surfaces. Try to avoid uneven areas that will cause stress to your shins.

Finally, make sure you wear good sports shoes that absorb the shock of high impact activity. Old or worn-out shoes should be replaced with new ones.

Lower back pain

Lower back pain mostly affects overweight people, however, it also common with athletes and fitness enthusiasts. It happens when the lower back muscles are strained from being overstretched or when the ligaments are torn. This causes inflammation in the lower back and triggers severe pain.

Lifting heavy weights or movements that involve a lot of twisting (such as oblique exercises) can cause strained muscles in the lower back. Lower back pain usually disappears altogether within three to four weeks and will allow you to return to your usual routine.


If you are experiencing lower back pain, it is essential to rest and recuperate not to stress the muscles further. If the pain is extreme, taking pain killers or anti-inflammatory medication may alleviate the symptoms (consult with a doctor before taking meds). Applying heat (in a hot water bottle) or ice may also help reduce the pain. Avoid movements or lifting anything heavy that will cause more strain on your back. If after a few weeks the pain still persists, seek the advice of a doctor.


Make sure you warm up properly before physical exercise. If you are training with heavy weights, gradually increase your weights on a weekly basis not to stress the lower back muscles. If you are unsure of how to do an exercise when working out, ask a personal trainer in your gym to show you exactly how to do the movement.

Avoid lifting extremely heavy items that will put pressure on your back.

Maintain your body at a healthy weight. Being overweight can trigger lower back pain. It also helps to have a good posture and avoid slouching when sitting down. Finally regular massages can also help relieve your lower back from stress and tension.

Pulled muscles

If you suffer from weak or imbalanced muscles, you are at a high risk of pulling a muscle. A pulled muscle is a torn muscle which resulted from overstretching. Our entire body is at risk of suffering from pulled muscles; however, the most common sports injuries take place in the legs.


The best cure for pulled muscles is lots of rest and applying ice on the injured areas. If the pain is severe, you might need to consult with a doctor and take anti-inflammatory medication. 


One way of preventing pulled muscles is to ensure you warm up properly before exercise. Gentle stretching after exercise also helps your muscles relax after a vigorous workout. It is also essential to avoid doing high intensity exercise when you are extremely fatigued. Exercising when you are weak will increase the likeliness of straining your muscles. If you have recuperated from a pulled muscle, focus on strengthening that muscle with weight training. Increasing the strength of a muscle will reduce the risk of straining it.

Shoulder injuries

Some common injuries take place in the shoulder. This may include sprains, strains or dislocating it altogether. Exercise involving a lot of shoulder movements such as weightlifting, tennis, basketball, volleyball etc may increase the chances of injuring your shoulder. Fatigued muscles and tendons in the shoulder also increase injury. You wil notice you have been injured if you experience extreme pain, weakness or stiffness in your shoulder area.


The best forms of treatment are discontinued exercise, rest and applying ice on the injured areas. If the pain persists or you feel like you have dislocated your shoulder, consult with your doctor. If you are nursing an injured shoulder, minimize arm movements that may cause additional stress. Always check with a medical professional before taking any medications.


Focus on strengthening your shoulder muscles through weight training to prevent injury. Warm up adequately before lifting extremely heavy or playing recreational sports that involve lots of overhead shoulder movements. If you are unsure of how to do an exercise at the gym, ask a trainer to assist you. Always train the entire muscle group for your upper body to create equal muscle balance and minimize injury.

Sprained ankles

Any sport that involves a lot of running, jumping or quick movements may increase the risk of spraining your ankle. Twisting your ankle will cause a lot of pain and may even tear a tendon or a ligament.


Sprained ankles will heal with gentle circular movement to encourage blood circulation. It also helps to rest and not apply pressure on the sprained ankle. Applying ice will alleviate stress and swelling. Ankle sprains usually recover relatively quickly. Strengthening your leg muscles will also prevent sprains from occurring. If you feel like your injury is more than a sprain or the pain persists, consult your doctor.


Make sure you are wearing proper sports shoes that fit comfortably and warm up before exercising. Check that these shoes match your foot type (for example, flat or arched feet). Avoid doing unnatural quick movements that may stress your ankles. Finally, listen to your body. If you feel like you are in pain or that you are fatigued, stop exercising and rest.

Runner’s knee

Many common knee problems are categorized under runner’s knee. This may include pain, aches and torn ligaments or cartilage. Injuries in the knee occur when the tendon underneath your kneecap is irritated or torn. This can be due to tired knees from over exercising, imbalanced or weak thigh muscles, extreme pressure on the knee or wearing worn-out sports shoes.


Replace old shoes with proper shock absorbing ones. Stop exercising altogether or perform low impact physical activity that will not aggravate your knee. Apply ice on the injured knee and consult with a doctor to see if any anti-inflammatory medication is required. If the pain does not subside, book an appointment with your doctor to discover the root of the problem. If your injury is severe, you might need additional treatment or physiotherapy.  


The best way to prevent knee injuries is to avoid exercising on hard or uneven surfaces. Keep impact on the knee minimal and land softly when exercising with quick movements. Maintain a healthy weight and strengthen your thigh muscles with weight training to prevent injury. Always wear proper sports shoes and warm up before exercise. Gentle stretching after workouts also helps loosen any muscle tension.

Tennis elbow

This injury occurs in the tendon of the elbow during sports that require backhand strokes. The tendon degenerates due to repeated movements which triggers immense pain in your elbow. This mostly affects tennis players and can even affect those who play golf.


Treatment depends on the severity of the case and how long the tendon has been injured for. In minor cases, rest and applying ice on the stressed area is sufficient. However in extreme cases, physiotherapy, medication and a long break from exercise might be necessary.


The best way to prevent this injury is to focus on strengthening your forearm muscles. Training with weights will prevent injury and increase your overall muscle balance. Make sure your backhand swings are perfected and stop exercising if you start to feel pain.

Overall treatment for injured muscles

Regardless of which muscle is strained, stressed, pulled or torn, there is a general guideline which you can follow to be on the road to recovery. The terminology stands for RICE and is practiced in first aid.

Rest: simply rest your injured muscle and give it time to recuperate.

Ice: apply ice on the stressed muscle to reduce swelling.

Compression: wrap a compression bandage around the stressed muscle to apply gentle healing.

Elevation: elevating an injured muscle will help to reduce swelling. Raise your injured muscle above your heart. For example, if you have injured ankles or knees, lie down on a bed and elevate your legs.

Always make sure you warm up, stretch after exercise and stop exercising if you feel pain. Wear proper sports shoes and gradually increase your exercise intensity. If you experience prolonged pain, see a medical professional for expert advice. 




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2014-03-12 05:50
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2014-03-09 02:13
Stunning quest there. What happened after? Good luck!
Maya Nassar
2013-08-09 13:57
Hi Jihane!

Sorry to hear about your leg. You didn’t elaborate on what the problem is or what your symptoms are, but I would definitely recommend seeking a second opinion before having surgery, especially if you feel like your doctor’s diagnosis is wrong. Once you have consulted with several medical professionals, you might feel more confident about making a decision for your treatment.  ;Additionally, make sure you rest your injured leg and discontinue exercise or any high impact activity that will only make it worse. I hope you have a safe recovery!
2013-08-08 13:56
i have a bad leg and my doc suggested surgery but i feel like this advise is wrong. any suggestion on how to get more info?

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