Injury Prevention Tips from the advanced to the beginner

Kagawa

Injury Prevention Is the Key

Whether you’re great distance runner like Billy Barnett of Volcano or a weekend warrior, like Edwin Kagawa of Keaau, the goal is the same: You undoubtedly want to lower your chances of incurring an injury while participating in your favorite sport. Fortunately, there are some general rules for injury prevention that apply to all sports, which is important because sports scientists suggest injury rates could be reduced by 25 percent if athletes took appropriate preventative action.

The #1 Rule: Don’t Overdo It: Studies have shown that your best direct injury
predictor may be the amount of training you completed last month. Fatigued
muscles do a poor job of protecting their associated connective tissues,
increasing the risk of damage to bone, cartilage, tendons and ligaments.

The point isn’t to avoid exercise, but rather to appreciate that overdoing it can lead to injury, and that when your muscles are fatigued, they need rest.  It’s about knowing what your body can handle at any particular point in time.

If You Can Predict an Injury, You May Avoid an Injury: If you have been injured before, you are much more likely to get hurt again than an athlete who has beeninjury free. After recovery, if you re-establish your desired training load without modification to your biomechanics, your knees are likely to be injured again.

The second predictor of injury is probably the number of consecutive days of training you carry out each week. Scientific studies strongly suggest that reducing the number of consecutive days of training can lower the risk of injury.

Recovery time reduces injury rates by giving muscles and connective tissues an opportunity to restore and repair themselves between workouts.

Other Injury Prevention Tips:

* Increase your consumption of carbohydrates during periods of heavy training.

* Match increases in training with increases in resting. (Rest is how the body regenerates.)

* Precede any increase in training load with an increase in strengthening.

* Treat even seemingly minor injuries very carefully to prevent them from becoming a big problem.

* If you experience pain when training, stop your training session immediately.

* Never train hard if you are stiff from the previous effort.

* Pay attention to hydration and nutrition (water before exercise, electrolyte drink during exercise and water after exercise).

* Use appropriate training surfaces.

* Introduce new activities gradually and make sure you are clear on how to perform them safely.

* Allow lots of time for warming up before your workout/activity and cooling off after your workout/activity.

* Monitor daily for signs of fatigue; if in doubt, ease off your workouts for a day or two.

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Big Dog’s Veteran’s Day 5K run/walk results from 11-11-11

Due to the heavy rain some of the ink on the finish sheets ran…………..making it difficult to read the spelling and some times in the official results.   Corrections will be made if you email the change to me at waiakeabigdog@aol.com  Congratulations to all that braved the rain, especially to our volunteers, Kari Sato and the Waiakea Key Club who put up and took down the tents and banners, Paul Okubo for timing  Faith Nance for writing down the finishers names during the heavy downpour and Jerry Chang and his crew for supplying the post race refreshments.   To the participants who came out despite the rain – a big, warm MAHALO!   Two PAWS UP to all of you, including my lovely wife Randee –    Related link:  https://waynejoseph.wordpress.com/2011/11/11/random-photos-from-big-dogs-veterans-day-5k-on-11-11-11/

Big Dog’s Veterans Day 5K Results – read from left column first

Barnett	Billy	16:23		Carvalho	Erin	26:24:00
Gregory	Chris	16:52		Tanouie	Mark	26:27:00
Halford	Jackson	17:40		Matiaas	Lowell	26:40:00
Barcia	Joe	18:35		Jirir	AJ	27:01:00
Pang	Justin	18:42		Dusek	Deb	27:06:00
Panoff	Max	18:51		LaBrie	Colby	27:15:00
Perry	Louie	19:04		Auth	Tim	27:24:00
Hunter	Stephen	19:17		Grothmann	Kalai	27:37:00
Daly	Michael	19:21		Eckart	Kanai Pono	27:43:00
Allan	Ryan	19:29		Eckart	Lawrence	27:44:00
Olson	Kevin	19:54		Truesdell	Joel	27:56:00
Wozniak	Michael	20:09		Ongais	Kayla	28:10:00
Villena	Linden	20:34		Wong Yuen	Donna	28:17:00
Kobayashi	Kelsie	20:36		Valera	Jarvis	29:01:00
Irysen	Galigo	20:59		Camero	Ryan	29:33:00
Harbor	Jin	21:04		Desa	Kanani	29:44:00
Hill	Adam	21:08				29:52:00
Matuura	Sam	21:31		Rhyss	Joyi	29:56:00
Bako	Patrick	21:35		Darling	Kristen	30:05:00
Matsuyama	Amy	21:39		Hulten	Kaliko	30:05:12
Wedeman	Joe	21:48		Javier	Stella	30:06:00
Ibarra	Ray	21:54		Wilson	Harold	30:27:00
Cafier	Nicholas	22:15		Hammer	Jerelyn	30:48:00
Uyeda	Garret	22:16		Newman	Allen	30:59:00
Pavao	Steve	22:20		Pacheco	Lauren	31:00:00
Matias	Greg	22:29		Faulkner-Inouye	Lisa	31:07:00
Stayhorn	Vishu	22:35		Domingo	Sky	31:33:00
Shumoff	Nikolai	22:58		Domingo	Stacy	31:34:00
Rhyss	Dorian	23:00		Fulton	Jim	31:41:00
Nishimura	Neon	23:06		Subica	Raynelle	31:52:00
Langtry	Andrew M.	23:08		Inata	Ben	32:06:00
Hunter	Lory	23:12		Shigeoka	Dennis	32:08:00
Myhre	Lucas	23:14		Newman	Dixie	32:31:00
Rapoza	Kaylee	23:20		Mair Lates	Molly	32:56:00
Jedinsky	Jennifer	23:24		Baldwin	David	33:17:00
Hunter	Stuart	23:33				33:19:00
Willis	Christine	23:35		Nakasone	Harvey	34:04:00
Pavao	Wayne	23:38		Barbas	Bonita	34:32:00
Okimaka	Vandey	23:40		Fulton	Allison	34:37:00
Ho	Josen	23:44		Eckart	Tennille	34:41:00
Barcia	Sage	23:48		England	Stacy	34:58:00
Ombac	Skye	23:50		England	Charlie	34:59:00
Grothmann	Rihei	23:52		Rosorio	Naomi	35:00:00
Rosario	Heather	23:59		Daly	Mykelah	35:36:00
Kim	Corrin	24:06:00		Harbour	Haruko	35:38:00
Taaroa	Emily	24:12:00		Tana	Lisa	36:30:00
Ignacio	Vanessa	24:17:00		Aktorg	Josette	36:31:00
Tominaga	MJ	24:20:00		Sakarias	Suzette	36:32:00
		24:24:00		Auth	Jean	36:34:00
Rosario	Josiah	24:26:00		Chang	Jerry	36:50:00
Subica	Wayne	24:46:00		Hanson	Paul	37:03:00
Jones	Tehani	25:11:00		Hammer	Felicia	37:11:00
Grothmann	Richard	25:14:00		Rapoza	Kylyn	37:35:00
Chun	Matt	25:45:00		Ostrowski	Cheryl	37:48:00
Masuyama	Mark	25:50:00		Rapoza	Sossity	37:53:00
Hagemann	Natalie	26:00:00		Sherlock	Braxton	37:59:00
Strayhorn	Govardano	26:12:00		Rosene	Ken	38:15:00
Bostwick	Charles	26:13:00		McKinley	Shaun	38:24:00
Agams	Phil	26:17:00		Sugioka-Kai	Samantha	38:41:00
		26:19:00		Kingery	Emily	38:58:00
				Brown	Barbara	39:02:00
				Mauga	Kehau	39:44:00
				Mauga	Russell	39:45:00
				Kiefer	Cheryl	40:04:00
				Soares	Carl	40:05:00
				Kagawa	Edwin	40:06:00
				Lum	Mah	40:44:00
				Ellazar Hernandez	Emmy	40:56:00
				Hernandez	Sam	54:00:00
				Kaalakea	Brianna	1:04
				Kekipi	Kayla	1:04
				Anguay	Gail	1:08:54
				Anguay	Coco	1:08:55
				Meek	Lucy	54:15

Teachers enjoy New Year with 3.1 mile walk

Hawaii State Teachers wanted to kick off the New Year with a health and fitness walk

Kawaileleohi`ilawe, on left, is a social studies teacher at Kea`au High School and Gary Kaku the registrar from Hilo Intermediate was on hand to participate in the Big Dog New Year’s Day Resolution Run/Walk.  Keaau Middle School teacher, Edwin Kagawa, also finished the 5K, but left before the photo was taken. 

All three wanted to start off the New Year in a healthy way with Gary Kaku resolving to take better care of himself and his diabetes by exercising more.

Edwin Kagawa wanted to keep his resolution to himself, but has come to two 5K walks hosted by Big Dog Productions.

Big Dog’s New Years Day 5K attracts 200 participants

Big Dog's Resolution Run - start photo

Big Dog’s New Years Day Resolution Run/Walk was a huge success with over 200 participants – 193 finishers and 9 volunteers – on Jan. 1, 2011

Results follow and more photos and race report will be posted within the next few days.

The next Big Dog event will be The Lover’s 5K run/walk at Coconut Island in Hilo on Feb 6.  Marlene and Archie Hapai will provide refreshment.

Cost is one or more canned good per participant to be donated to the Hawaii Island Food Basket.

Mahalo for supporting the Big Dog and Have a Fit and Fun 2011

Braswell	Jason	17:18		Scheffer	Terry	42:29:00
Oakley	Peter	18:17		Shewmaker	Keiko	42:35:00
Ryan	Alan	18:35		Irvine	Sue	42:29:00
Langtry	Andrew	19:23		Williams	Jeanine	42:44:00
Robinson	Troy	19:57		Pearce	Inessa	43:14:00
Larter	Jonathan	20:43		Kaapuni	Leilan	43:26:00
White	Shannon	21:27		Wong	Gloria	43:46:00
Pierce	Kim	21:30		Knell	Michelle	43:56:00
Knipers	Johan	22:05		Hubbard	Lorraine	44:10:00
Ahyo	Nick	23:08		Wong Yuen	Haddon	44:27:00
Braswell	Melissa	23:16		Ahu	Kaala	44:44:00
Okubo	Daniel	23:20		Kamelamela	Joseph	45:06:00
Ibarra	Ray	23:39		Eakins	Zeny	45:09:00
Waiau	Kristina	23:49		Fragas	Kalen	45:11:00
Keller	Jeff	24:02:00		Wurtz	Randall	45:19:00
Kaanapu	Raymond	24:07:00		Silva	Sandra	45:20:00
Okumura	Kevin	24:23:00		Peterson	Wendy	45:21:00
Sage	Elizabeth	24:26:00		Leehong-Mauga	Kehau	45:30:00
Yamada	Roy	24:43:00		Yamamoto	Cynthia	45:43:00
Woller	Rarpy	24:51:00		Kuramoto	Marie	45:43:00
Woller	Marianne	24:51:00		Ikehara	Alishi	46:08:00
Patterson	Dawn	24:59:00		Brohmeyer	Katharina	46:09:00
Wong Yuen	Donna	25:00:00		Castro	Braxson	46:24:00
Hubbard	Bill	25:01:00		Chin	Eric	46:25:00
Balingit	Lyle	25:06:00		Hank	Marla	46:38:00
Freitas	Kelly	25:08:00		Ahu	Wendy	46:44:00
Langtry	Andrew	25:09:00		Chai	Jodie	46:55:00
Berg	Peter	25:19:00		Rock	Hallie	47:05:00
Hayano	Yoko	25:26:00		Borgis	Piilani	47:30:00
Kuiers	Lukas	25:37:00		Borgis	Ammon	47:32:00
Kanehanilua	Esther	25:45:00		Deweese	David	47:56:00
Capati	Chrissy	25:48:00		Matsuoka	Derise	48:14:00
Ikehara	Alan	25:49:00		Ota	Andrea	48:17:00
Hank	James	26:13:00		Irvine	Linda	48:19:00
Yamada	Wendy	26:25:00		Frankuness	Leo	48:20:00
Suga	Shawn	26:26:00		Alamedes	Roy	49:16:00
Pocsidio	Joanne	26:28:00		Unoki	Karl	49:26:00
McDonald	Zachary	26:46:00		Keller	Grace	50:09:00
Belcher	Robert	26:47:00		White	Lawrie	50:26:00
Ebesugauwa	Laura	27:02:00		Keller	Ginger	50:37:00
Agtarap	Adams	27:05:00		Spencer	Meleana	50:38:00
Kehara	Aaron	27:29:00		Kekua	Cowen	50:38:00
Brittain	Rachel	27:31:00		Keller	Kim	50:40:00
Wurtz	Zach	27:36:00		Correia	Bethany	50:40:00
Nelson	Brooke	27:41:00		Correia	Michelle	51:15:00
Geronimo	Roy	27:48:00		Irvine	Cindy	51:36:00
Morita	Aaron	28:07:00		Irvine	Robert	51:37:00
Berg	Cherie	28:09:00		Nelson	Cooper	52:27:00
Gingrich	Heidi	28:16:00		Nelson	Jim	52:28:00
Keane	Charles	28:26:00		Nelson	Allison	52:31:00
Tehero	Fermin	28:31:00		Nelson	Cindy	52:32:00
Rock	GA	29:09:00		Nelson	Taylor	52:33:00
Adachi	Dave	29:10:00		Nelson	Jillian	52:34:00
Mauga	Russell	29:26:00		Tanaka	Wayne	53:25:00
Durkan	Monalisa	29:26:00		Gray	Angel	54:12:00
Chu-quinn	Shawn	30:22:00		Pinner	Moana	54:18:00
Foster	Bruce	30:41:00		Pinner	Pascale & Creek	54:27:00
Dog	Big	30:43:00		Brown	Pua	55:09:00
Heaukulani	Charles	30:43:00		Wagner	John	55:11:00
Shigeoka	Dennis	30:57:00		Laier	Autumn	55:42:00
Deater	Paul	31:00:00		Seril	Swan	55:42:00
Heaukulani	Keina	31:35:00		Chesser	Avery	55:54:00
Ebanez	Brett	31:38:00		Chai	Darlene	56:48:00
Chai	Allison	31:39:00		Chai	Robert	56:52:00
Morita	Brandon	31:42:00		Hammes	Kathy	57:17:00
Swanson	Suzanne	32:02:00		Hammes	David	57:18:00
Huston	Darrel	32:56:00		Wilson	Nona	57:24:00
Svaty	Anne	33:06:00		Dramer	Kamala	57:25:00
Rhyss	Joyi	33:07:00		Ohiilawe	Kawailele	57:35:00
Enoch	Chris	34:31:00		Chong	Emma	57:44:00
Black	Bubby	34:44:00		Mason	Alice	57:46:00
Chang	Jerry	35:18:00		Mason	Riley	57:47:00
Nipper	Stephanie	35:47:00		Mason	Paul	57:49:00
Kaapuni	Timothy	36:08:00		Ikehara	Terrie	58:08:00
Naniole	Jimmy	36:30:00		Ahnee	Brannon	58:11:00
Naniole	Eva	36:30:00		Kehara	Austin	58:11:00
Heaukulani	Kelly	36:32:00		Rock	Jimmy	58:28:00
Shewmaker	Peter	36:39:00		Lambert	Su	58:52:00
Carocci	Carla	36:48:00		Kippen	Autumn	59:34:00
Osborn	Hannah	38:08:00		Burke	Napua	59:52:00
Chai	Stephanie	38:49:00		Solomon	Isaac	59:45:00
Bugado	Michelle	40:17:00		Fragas	Harlen	59:52:00
Fragas	Nai’a	40:19:00		Langtry	Isabel	walker
Fragas	Leona	40:24:00		Unoki	Andi	walker
Pacheco	Cody	40:28:00		Kagawa	Edwin	walker
Herras	Nalu	40:39:00		Langtry	M aribel	walker
Heaukulani	Io	40:39:00		Unoki	Merle	walker
Pacheco	Taury	41:03:00		no name		walker
Carvalho	David	41:10:00		no name		walker
Sook Chong	Kyong	41:27:00		no name		walker
Miyamoto	Annette	41:28:00		no name		walker
Rosene	Ken	42:04:00		no name		walker
Shewmaker	Mike	42:28:00		no name		walker