Mommy Pehpot, Author at Mommy Pehpot

Warm Up Routines to Prevent Football Injuries

Football is a game of fast paced acceleration, quick changes in direction and stamina; which is exactly why injuries are so common. Whether you are a football player yourself, or you take your children to play on a Sunday you will need to protect against injuries during a match. As with any sport one of the most important aspects is to have completed a thorough warm up before the game begins.

Here are some of the best warm up routines to keep you safe when you’re out on the field.

Start by warming up your muscles

Muscular injuries in football are extremely common, mainly because of the speed at which you will lunge for the ball. This puts strain on not only your leg muscles, but your back and arms. It is so important to start off your match with a thorough muscle warm up to get the blood pumping to the right areas and to protect against damage.

There are many tried and tested methods to warming up your muscles before any exercise and which one you choose really is your choice. The main one for footballers is to do as many repetitions of lunges as possible. This will work your inner thighs and groin, which are the most commonly pulled and torn muscles in this sport. Start with repetitions of ten lunges on each leg, for a total of 5 repetitions.

Along with lunges, you will also want to warm up your feet, calves, back and arms. For this you can do toe touches and don’t worry if you can’t touch your toes; your lower back and legs will still feel the strain. Try some trunk twists, neck rotations, push ups and arm rotations. Make sure that you do adequate repetitions of each of these muscle stretches to maintain their strength. A full stretching warm up should last between 15-30 minutes as long as it is mixed with some cardio.

Cardio Warm Ups

A cardio warm up is just as important as the above, firstly because it will prevent injury and secondly because it will aid in your muscle warm up by pumping the blood to the right areas. Cardio workouts before a football match will keep you going throughout the quick sprints and quick play changes that are expected in football.

Cardio warm ups can follow many forms, with the easiest being running laps of the pitch before the match starts. If you choose to do a warm up this way then there are two important things to remember. Firstly, you will need to mix together sprinting and jogging; don’t stay at one speed the entire time. This will get your body used to the quick pace changes during the match. Secondly, you need to do more than just a single lap, obvious to say and it is tiring, but it is equally important.

Other cardio warm ups can include:

Star jumps for 15 minutes
Running on the spot
Skipping
Speed walking

Once you have covered both types of warm ups you will be ready to play the game. Don’t forget though that afterwards you need to cool down, this will cut out pain and swelling after the match ends.

Celebrate Global Handwashing Day At Safeguard Handventure Land

In line with the celebration of Global Handwashing Day, Procter & Gamble Safeguard set up a play area that encourage the kids to wash hands, specially every after play time: Safeguard Handventure Land!

Hand washing station in every corner!

photo section!

and yes bounce place!

Visit Safeguard Handventure Land in Eastwood from October 11 – 13, 11AM to 9PM. A lot of activities awaits your kids! Let them play and learn the importance of handwashing.

Ceremonial Hand washing together with QC Vice Mayor Joy Belmonte and Representative from QC Health Department and Philippine Red Cross – QC Chapter President Hermogener Jarin

Still in line with the GHD celebration, Safeguard introduces the new Safeguard Magic Foamer, designed to make handwashing a fun and memorable experience for children. It is a device that turns Safeguard liquid soap into a form not unlike shaving cream and hair mousse. “With the Magic Foamer, moms won’t need to beg and plead with their children to wash their hands. The soap itself becomes a source of wonder, making handwashing enjoyable for kids,” shares Maro Torres, Brand Manager for Safeguard.

Area Rug Buying Guide

Do you know the difference between area rugs and carpet? I have to admit that I use the terms like they are the same kind. It was only recently that I learned that these two things are different. Area rug is a rug for a specific area, such as under the sala set or in the dining area, where as carpet is a wall to wall covering.

Based on the difference of area rug and carpet, I can say that I am more inclined to buy an area rug. And with that, a few readings on are rug buying guide prompted me to write this post.

Buying an area rugs is not all difficult, but you need to knew a few things before jumping to the nearest home store. Area rugs have different sizes and you have to know the sizes of the area where you want it to be. Say for example, you want to put an area rug in your dinning area, you have to consider not just the size of your dinning table but as well as the size of the area when all the chairs are pulled out. Make sure that you are buying the right size.

Aside from the size, you also have to consider the type of material used for the rug. Some rugs are easier to clean but is also prone to shredding. Some are rugs are hard to clean but is more durable. Whatever type of material you choose, cleaning won’t be a problem with Green Choice Carpet Cleaning and Area rug cleaning. Some of the materials used in area rugs are: Wool, it is soft and easy to clean but it is prone to color fading and shredding. Silk is very soft but it is harder to clean. Cotton is a good choice when cleaning is your concern, because it is machine washable, but as it is with any other fiber made of cotton, it wears off easily. Synthetic is another good choice (if you are concerned with cleaning). It is also stain resistant, a good choice for rooms or area where most people come and go but it cannot be used for areas with big or heavy furniture as it crushes easily.