Those white plaster casts with the signatures and drawings of all our friends already will only be a memory for many of us and that today's children may not live, because splints are increasingly being used for broken bones.
Casts and splints are intended to immobilise musculoskeletal injuries, reduce pain, and promote recovery, but they differ in their risks, indications, and benefits. Obviously, it is the physician who must make an accurate diagnosis, as well as assess the severity, stage, and stability of the injury to decide whether to use a cast, an intermediate option is to use an immovable splint, and the last alternative is an adjustable splint that is easily removed and put on.
The plasters provide superior immobilisation, but have higher complication rates and are generally reserved for more complex and definitive fracture repairs.
However, splints are only rigid on one or two sides, they provide a place of support and stabilisation for the fracture, reducing movement of the affected area and pain. Aside from the fact that splints are much more comfortable to wear than plasters They also reduce the risk of further injury and allow the area to increase in volume due to the inflammatory process, which casts cannot do.
In reference to the pain perceived during the first days after the fracture, the painful sensation was slightly greater in the patients with a splint compared to those in plaster. With regard to bone recovery times, they were similar in both immobilisation alternatives.
Knowing the pros and cons of each, there is a clear winner for which one the specialists choose. According to surveys carried out in different emergency health centres on one of the most common injuries in children, the distal radius impalement fracture, 63% of the health workers placed the patient in a removable splint from the outset as a method of immobilisation. If this percentage is broken down into different age groups, a splint was used in 76% of the patients. children while in adult it was a 55%.
Wrist braces with splints can be made of different fabrics, one of the most commonly used is neoprene because it maintains an optimal temperature. promoting recovery from injury.
Within the orthopaedic line of Exdol different models of devices are available to help immobilise, support or correct different parts of the body according to the patient's needs and the indications advised by the specialist.
Who hasn't had aches and pains?The intense pain that starts to appear in the body 12 hours after doing some exercise that we are not used to.
We have always been told that this pain was caused by the formation of lactic acid crystals which caused micro-cracks in the muscle cells, and that this is why the pain felt as if thousands of pins were being stuck in it. Nowadays this theory is totally obsolete as these supposed crystals have never been found, and furthermore people who have a pathology in which they cannot create lactic acid also suffer from stiffness.
This painful sensation, whose technical name is muscle pain of delayed onset (DOMS), is due to intense eccentric contractions (stretching of the muscle) performed repetitively. There are several hypotheses as to the exact mechanism of its origin, but all agree that a tear is produced in the muscle fibre due to the exercise that is being performed, causing the release of substances that trigger inflammation and therefore the sensation of pain.
There are several ways that can prevent or alleviate the feeling of DOMS:
-Oral supplements:
-BCAA: are branched amino acids, (leucine, isoleucine, valine) and there are 8 studies published between 2012 -2018 that have demonstrated their efficacy in reducing DOMS if administered before exercise.
-Protease: may attenuate soreness after exercise and may facilitate muscle healing by bringing about a more rapid restoration of contractile function.
-Turmeric: administered orally reduces soreness after exercise and there is some evidence of improved recovery of muscle performance.
-Omega 3: helps control the post-exercise inflammatory response
-Caffeine: Several scientific publications show that drinking caffeine before sport improves performance and reduces pain afterwards. Interestingly, these benefits of caffeine will be less noticeable in women.
-Anti-inflammatory drugs: taking NSAIDs (e.g. ibuprofen) may reduce muscle soreness induced after exercise but does not help to restore muscle function..
-Foam Roller: are foam rollers that exert pressure on the muscles when we apply our body weight on them, emulating a massage that increases the flow of blood and oxygen and reducing the oedema produced.
-Massage: A study on the effect of massage on DOMS found that people who received a massage for 3 days after physical exercise perceived significantly less pain than people who did not receive a massage.
-Heat: the immediate application of heat has a DOMS-reducing effect.
-Arnica: topically, used after eccentric exercise relieves the sensation of muscle pain. This effect is increased when combined with menthol.
Massage creams are a good solution to relieve this type of muscle pain. The new Exdol cream Confort Cream Forte is a massage cream with CBD (Cannabidiol), Vanillyl, Arnica, Menthol, Calendula, Tea Tree and Hypericum. Due to its soothing and relaxing properties, it is highly recommended for the relief of contractures and muscle fatigue, as it offers a comforting warmth and analgesic effect on the applied area.
September is the start of the surf season, and what better way to celebrate it than with a post with the best surf spots for you to consider if you're planning a break this autumn.
In particular, we will discuss the most suitable beaches in the north of Spain and their characteristics that make them ideal.
One of the best places to surf in Spain, as it has two of the most renowned beaches in Europe and worldwide.
- Peak of the wave - left
- Optimal swell conditions - E-S-E
- Optimal wind conditions
- Schools and equipment rental
- For experts only
Surf school: Mundaka Barra Surf
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- Wave peak - Multiple peaks
- Optimum swell conditions - NW- N- N- NW
- Optimal wind conditions S-SW
- Perfect for all levels
Surf school: Essus surf eskola
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- Peak of the wave -Multiple peaks
- Optimum swell conditions - N- NE
- Optimal wind conditions - S-SE
- Excellent access
- Perfect for all levels
Surf school: Zurriola surk eskola
Cantabria is a year-round surfing destination.If you are looking for more quality peaks, stronger waves and enough space to enjoy, September is definitely the best month or even October if you are already an expert.
- Peak of the wave -Multiple peaks
- Optimal swell conditions - N- NW
- Optimal wind conditions - SW
- Excellent access
- Perfect for all levels
Surf school: Berria surf school
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- Peak of the wave -Multiple peaks
- Optimal swell conditions - W-E
- Optimal wind conditions - E-SW
- Excellent access
- Perfect for all levels
Surf school and surf camp: The Curve
- Peak of the wave -Multiple peaks
- Optimal swell conditions - N-W
- Optimal wind conditions - S-E
- Dangerous in winter
Surf school and surf camp: Los locos surfcamp
In the last decade it has acquired great importance with the celebration of international surfing championships such as the Pantín classic, which means that for a period of time you can see internationally renowned surfers.
The best wave season in Galicia is in Spring and Autumn if you are looking for quality waves and strong emotions. Between September and February.
- Peak wave - Multiple peaks, the left-handed marnella wave is excellent.
- Optimal swell conditions - N-NW
- Optimal wind conditions - E-SW
- Excellent access
- Perfect for all levels
Surf school: Santiago de Pantín
Razo Beach in Carballo, La Coruña
- Peak of the wave -Multiple peaks
- Optimal swell conditions - W
- Optimal wind conditions - S-SW
- Dolphin watching
- Excellent access
- Perfect for all levels
Surf school, surf camp and championships: Artsurfcamp
One of the areas of the Cantabrian Sea where the best waves break but at the same time it is also the least prepared of all the north.
September, October and November are the key dates for surfing in Asturias.
- Wave peak - Multiple peaks
- Optimal swell conditions - W-NW
- Optimal wind conditions - S
- Excellent access
- Expert level, although with mild conditions it is suitable for all levels.
Surf school and surf camp: Special Surf
Salinas Beach in Castrillón
- Peak of the wave -Multiple peaks
- Optimal swell conditions - NW
- Optimal wind conditions - S-NW
- Excellent access
- Excellent services
- Ideal for beginners
Surf school and surf camp: Salinas Surfcamp
A trick to avoid chafing from neoprene?
The Protect Cream by Exdolcreates a second-skin effect film that protects against chafing. It is also resistant to sweat and water.
And if you want to recover your muscles after a day's adventure on the board, Confort Cream will be your muscle cream ally.
Would you like to know more ideal beaches for surfing in the rest of Spain? Let us know and we will publish it.
The insomnia is a fairly common disorder in which it is difficult to fall asleep, filling the sufferer with frustration and despair.
Sleeping well is a fundamental restorative process for the organism. Lack of sleep has consequences, among the most common of which are the following:
- Headache
- Being more irritable
- Feeling of tiredness
But there are others that are silent and quite detrimental to our body, e.g. it increases the inactivation of neurons, increases blood pressure and accumulates proteins that could trigger diseases such as Alzheimer's disease.
In order to initiate or maintain sleep more easily, there are pharmacological treatments, relaxation techniques and habits that help you sleep better.
One of these habits is the exercise performanceStudies show that a weekly programme of moderate-intensity aerobic physical activity can improve sleep induction and, of course, also affect the quality of life and mood of people who suffer from permanent insomnia.
This is probably due to the fact that when we do sport, we go to the reducing anxietyand it seems that increases the formation of melatonin during the night, which is a hormone whose main function is to regulate our internal clock, and is a sleep inducer.
There is no firm verdict on the best time to exercise. Some research claims that doing intense physical activity shortly before going to sleep increases the heart rate and other functions in the body, making it more difficult to fall asleep, while others conclude that the time of day at which we do sport will not influence the sleep cycle.
So we can draw the conclusion that each person will exercise at the time that suits their rhythm of life, here the important thing is the quality of the physical activity rather than the time at which it is performed.
Now the problem would be that if we are not used to doing sport the first few times, muscle pains will appear which can be quite annoying and can affect the quality of sleep, so to minimise these muscular discomforts there are products with a cold effect such as the Exdol Cold Therapy spray and gel to be applied after exercise to provide an analgesic and comforting effect to those areas that have suffered the most and feel heavy and congested.
When we are going to exercise, as if by inertia, we start to stretch some parts of the body because it is something we have been taught since we were children, that we have to prepare our muscles before doing sport to avoid injuries or cramps. So most people who do not do sport regularly start stretching unconsciously, thinking that it is the best way to prepare the body for a more intense physical activity than we are used to.
And what exactly is stretching?
These are slow, gentle movements in which we stretch the muscles and tendons that are normally shortened and hold them in this position for a few seconds. With stretching we manage to maintain mobility and flexibility, but is it really advisable to stretch before starting to exercise?
According to several studies, stretching before training does not prevent muscle damage, injuries or the pain that can appear afterwards, and it also reduces muscle strength performance.
What is recommended is a warm-up of the areas that will be most stressed during training we do next. This warm-up consists of short, quick movements, which help to get more blood to the muscle, increase the temperature and prepare the joints. The intensity of this warm-up should not be too high, but moderate, and the time recommended by experts ranges from 5 minutes to 15 minutes.
Stretching is best done when we have finished exercising because it helps to relax the muscles, and as they are already in good flow, the risk of muscle tearing is minimised.
To help prepare muscles and ligaments before training, there are massage creams with a warming effect to activate circulation and increase oxygen supply. Exdol's Confort Cream Forte contains 5 active ingredients that prevent discomfort during physical activity and increase muscle performance by having a satisfying warming effect.
In the body we have more than 600 muscles Although some of them are hardly used, such as those in the ear, which today only some people are able to move slightly, but thousands of years ago they could be moved and repositioned to better reach the sound.
However, there is one muscle that doesn't rest a minute a day and it is the hardest working of all, of course, it is the MIOCARDIO which is in our heart that beats an average of 100,000 times a day and pumps more than 4 litres of blood every minute.
And to keep it working properly there are several guidelines to follow:
- Keep an eye on your blood pressure so that it does not exceed the appropriate levels. Uncontrolled high blood pressure can cause damage to the whole body, but particularly to the heart, it can lead to heart failure, ventricular enlargement and coronary artery disease.
- Eating fruit and vegetables every day prevents heart disease, according to studies.
- Avoid stress and anger, as they increase blood pressure and heart rate.
- Rest and sleep well, according to research published by the European Society of Cardiology, sleeping at least 7 hours a day reduces the risk of cardiovascular disease by up to 57%.
- Control cholesterol levels. When cholesterol levels are higher than recommended, it is deposited on the walls of blood vessels and can clog arteries.
- Do not smoke, as smoking damages the inner wall of the arteries, increases cholesterol, increases the production of clots and decreases the amount of oxygen.
- Avoid being overweight, having a body mass index over 30 increases the risk of heart disease. The ideal way to avoid obesity is to do regular physical activity.
If we have led a sedentary life for a long time and we return to physical exercise, there is a high probability that muscle aches and pains may occur at the end of the activity. To alleviate and prevent this discomfort, massage creams can be used such as Confort Cream by Exdol, which is formulated with natural active ingredients and incorporates a comforting warming effect to help prepare and recover muscles both before and after exercise.
The sun, the good temperature, the longer days... we have to make the most of them and what better way than outdoors with our family and friends.
Here are some ideas on how to do it:
- CanoeingCanoeing: an ideal sport for those who want to train surrounded by water and nature, as well as for those who are looking for a space for relaxation and disconnection. Moreover, you can adapt the level, which allows you to practice canoeing whether you go with your friends or with your family.
- Kite flying: Have you ever done it? As well as being fun for the whole family, it is an activity that brings many benefits to the little ones. They develop their motor skills, learn to collaborate, improve their frustration tolerance and strengthen values such as patience, perseverance and teamwork.
- Yoga in the middle of nature: Enjoying a yoga session outdoors can be just what you need to re-connect, to get out of the routine and to feel connected to your surroundings. The gentle breezes, the feel of the grass and the fresh scent will help you to deepen your breathing and be aware of every movement. Are you up for it?
will be your best ally to make the most of the good weather.
- Paddle surfing with the family: an ideal option for these holidays. You can adapt the level for the little ones and besides being in movement, it allows you to be in contact with nature and refresh yourself.
- Bike ride: is the perfect combo to keep you moving and enjoy the scenery while you do it. Whether you're training hard or just relaxing with the family, a bike ride is the perfect way to get out and about.
And you... how do you make the most of the good weather?
Now that the day is getting longer and the daylight hours are getting longer, it might be a good time to go for a run in the afternoon and finish your day in the best way possible!
- Your muscles are warmer and more flexible.
- You have more strength than in the morning, which also allows you to train intensively.
- Lung capacity is higher in the afternoon.
- Your joints and muscles will receive more blood supply, reducing the risk of injury.
- Running at this time of day is a good way to relax, as it can help you regain your peace of mind after a busy day.
- If you don't go running too late, it can help you fall asleep at night.
IMPORTANT! Try to leave 2-3 hours between your activity and bedtime to give your sympathetic system time to relax so you don't have problems with insomnia!
Would you like to close your days by going for an afternoon run?
Sharing leisure time with your family members has many more advantages than just "having a good time", but that too!
Enjoying sporting activities together strengthens bonds, generates endorphins and boosts their self-esteem. And as we all know, children learn from our example, so instilling an active lifestyle and healthy habits in them is one of the best things we can do for them!
- They learn to breathe consciously
- Strengthen muscles
- Enhance flexibility
- Increase balance
- Improve concentration
- They become aware of their own body
- Stimulates their creativity and imagination
- Influences the immune system
The ideal time for this activity with our children is 30 to 40 minutes, as children have a lower capacity for concentration than adults, although this should be adapted to the age of the children.
For the practice with children we will use fun and recognisable postures to bring them more naturally into the experience.
Download the card and show it to the little ones, it will help them understand the postures better!
The cat: imitates the movements of a cat while stretching.
Children should place their hands and knees on the floor. Taking a deep breath in, they should lift their head and arch their back downwards. After a few seconds in this position, they should arch their back upwards, bringing their chin as close to their chest as possible as they exhale.
The dog: Woof woof! Stretching the back of the body
Now, they should place their hands and knees on the floor and, while breathing in deeply, stretch their legs and arms into an inverted V-shape. In this position, we can ask them to relax their head while looking at their feet for a few minutes before they begin to exhale the air and return to the starting position.
The tree: We keep our balance like a tree!
Stand with your legs together and your arms outstretched. In this position, they will bend their right leg, resting it on their left calf or thigh. Those with more balance can bring the palms of their hands together in a straight line above their head. In this position, ask them to take a deep breath in through the nose, and exhale as they return to the original position. The exercise is repeated with the other leg.
The mountain: What child wouldn't like the challenge of becoming a mountain?
This yoga technique will do the trick. First, we will ask you to sit with your legs crossed, your back straight and your palms together at chest level. While breathing in through their nose, they should stretch their arms above their head as if they wanted to touch the sky. After a few seconds in this position, ask them to exhale while slowly lowering their hands.
5. The child: Back to the beginning.
The technique consists of imitating the position of a foetus in its mother's womb. To do this, we ask the children to rest their knees on the floor so that their buttocks are resting on their heels. In this position, they should stretch out their arms while resting their foreheads on the floor. An ideal position to combine with breathing exercises.
6. The snake: Ideal for stretching and strengthening the back
Lying on your back with feet together, knees bent, soles of feet flat on the floor and arms extended on each side of the body.
You should rest your lower back firmly on the floor while relaxing your upper back.
Then breathe in very deeply, so that your chest fills with air, while you contract your stomach. Stay like this, mentally counting to three...one, ...two and ...three.
7. The archer: One of the best yoga postures for children to work on body balance, strengthen legs and arms.
Standing, we stretch our right leg forward and bend our knee in front of the toe. We close our right fist and open our thumb upwards and stretch our right arm parallel to the ground. Left arm backwards. Inhale and exhale deeply, holding this position for five to ten seconds. Return to the starting position and rest.
We hope you enjoy some great family moments practising yoga with the little ones 😉.
