Tips For Active Americans

According to the American Academy of Orthopedic Surgeons, more than four million Americans injure themselves playing sports every year.

Whether the active American is a runner, golfer, biker, or just likes to take walks, world-class trainer Chris Carmichael, a member of the 1984 Olympic Cycling Team and coach of six-time Tour de France winner Lance Armstrong, believes conditioning and recovery are equally important in staying injury-free.

Carmichael encourages individuals to develop a comprehensive workout strategy to help prepare for athletic activity and manage post-exercise muscle aches and pains. After a weekend on the golf course or playing catch in the park, Americans are likely to feel the effects on Monday, a day Carmichael and the makers of TYLENOL® 8 Hour call "Muscle Ache Monday."

Carmichael shares his tips for conditioning and recovery, including his recommendation for individuals who want to effectively manage their muscle pain, but are concerned about the safety profile of common treatments such as NSAIDs (nonsteroidal anti-inflammatory drugs).

* Ease into it. Don't jump into sports without building up your endurance. Condition by working out a few days a week and gradually increase your activity.

* Stretch it out. Take time to stretch for five to 10 minutes before, after and sometimes during your workout to keep your muscles flexible.

* Manage muscle pain. The day after strenuous activity can be the most painful. Take an over-the-counter pain reliever

such as acetaminophen, to ward off muscle aches and pains on the day after a workout. TYLENOL® 8 Hour provides fast and effective pain relief for up to eight hours without the stomach irritation often associated with NSAIDs, which include aspirin, naproxen and ibuprofen.

* Choose your shoes. Toss worn-out sneakers. Buy a less expensive pair, if necessary, and replace them frequently.

* Hydrate. Drink water or sports drinks when you wake up, when you're training and during and after your activity. Don't wait until you're thirsty.

* Know your limits. Pay attention to your body - if you start to feel more pain than average muscle soreness, take a break from activity.

* Develop your core. Devote 30 minutes to strength training two or three times a week to help develop your muscles. This minimal activity keeps your core muscle groups strong and helps to prevent injury.

* See a doctor. If you are experiencing an extreme amount of pain, be sure to visit a doctor. -NU



By: Richard Lewis