Category Archives: Sports and Fitness

March is Athletic Trainers’ Month

March 24, 2016 Teresa Stockton - Blog, Events, Sports and Fitness

This month, we recognize all athletic trainers and their hard work making everyone look and feel better. Here are some key messages from NATA (National Athletic Trainers’ Association):

ATHLETIC TRAINERS ARE EXPERTS
Working to prevent and treat musculoskeletal injuries and sports-related illnesses, athletic trainers offer a continuum of care unparalleled in health care. ATs are part of a team of health care professionals – they practice under the direction of and in collaboration with physicians. ATs work with those individuals who are physically active or involved in sports participation through all stages of life to prevent, treat and rehabilitate injuries and medical conditions. Athletic trainers should not be confused with personal trainers or “trainers” who focus solely on fitness and conditioning. Always refer to an “athletic trainer” or “AT” to ensure clarify of profession and quality of care.

ATHLETIC TRAINERS SAVE LIVES
Sports injuries can be serious. Brain and spinal cord injuries and conditions such as heat illness can be life threatening if not recognized and properly handled. ATs are there to treat acute injuries on the spot. Athletes have chronic illnesses, too. People with diabetes and asthma can and do safely work and exercise, and the athletic trainer can help manage these critical health issues as they relate to physical exertion.

NOT ALL ATHLETES WEAR JERSEYS
The duties of many workers – such as baggage handlers, dancers, soldiers and police officers – require range of motion and strength and stamina, and hold the potential for musculoskeletal injuries. ATs work with individuals in various settings to help with the prevention and treatment.

THE ATHLETIC TRAINER IS THE HEALTH CARE SYSTEM FOR ATHLETES AND OTHERS
Athletic trainers are on site. They work with patients to avoid injuries; they’re there when injuries happen and they provide immediate care; and they rehabilitate patients after injuries or surgery. It’s a continuum of care. They know their patients well because they are at the school, in the theater or on the factory floor every day.

ATHLETIC TRAINERS TAKE RESPONSIBILITY AND LOWER RISK
School administrators, athletics directors and coaches have their own jobs, which may pose a conflict of interest with athlete safety; they are not experts in managing injuries or sports-related illnesses, nor should they be responsible to do so. Handling injuries at school or at work, rather than sending the patient to the emergency department, saves money and time loss – and gets them back to their activity faster. Just as professional athletes do, recreational athletes should have access to athletic trainers.

For more information please visit: www.nata.org

The Most Common Reasons People Do Not Adhere to Exercise Routines

March 1, 2016 Teresa Stockton - Blog, Sports and Fitness

Nearly 50% of Americans will make New Year’s Resolutions in 2016, and the two most common goals are weight loss and exercise. Considering in 2008 that 34% of the U.S. was classified as obese, these resolutions are important.Currently, less than 50 % of Americans meet the physical activity requirements per the CDC. Despite the large spike in exercise at the beginning of each New Year, most resolutions fail by February. There are countless reasons, and they are directly paralleled to the most common reasons people do not adhere to exercise, and pain.

Time:
Time is the most cited reason people do not exercise. With a finite amount of hours per day, plan your day around your exercise plan – not the other way around. This allows you to prioritize your efforts toward the one thing that improves every aspect of your health, exercise. Also, you can break your activity up into 10 minute bouts throughout the day. You can take the long way in a walk to work, use the stairs, walk on your lunch break, etc. The goal is to get at LEAST 30 minutes of aerobic activity 3-5 times per week.

Fatigue:
If you are beat at the end of a long work day, don’t try to work out at the end of the day! Plan your workouts when you have the most energy. While this is easier said than done, take stock of your current daily routine. If you are a morning person, hit the gym before work. If you are a midday warrior, utilize your lunch break. If you like to work out a little later, take your athletic clothes with you and hit the gym before you get home. A benefit of exercise is increased energy, but it takes energy to make energy.

Lack of Experience:
Exercise doesn’t have to be complicated. The ultimate goal is to raise your heart rate and challenge your muscles. The spectrum of ways to exercise is enormous, but it is best to choose routines or activities that interest you and correlate with your goals. However, it is important to chose activities that fit your current level of fitness initially, and you are more likely to continue a program if you are successful at the start. If you can, work out with a partner to help keep you motivated. Lastly, set yourself realistic and specific goals: weight loss is not specific; losing 10 pounds in 12 weeks is specific. When initiating a new routine, consult your doctor to make sure you’re ready for the stress of exercise.

Pain:
Many people don’t exercise due to pain, fear of injury, or the discomfort of delayed onset muscle soreness (DOMS). In a recent study, those with arthritis who exercised 2 days per week or more actually had less pain than those who were sedentary. Lower back pain and knee pain are common deterrents to exercise, but countless studies show regular exercise improves these aches when performed correctly show regular exercise improves these aches when performed correctly. It is also important to seek a fitness professional such at a physical therapist or certified personal trainer when initiating an exercise routine to make sure your form is correct and you are performing movements safely. If you are currently in pain, a licensed physical therapist can address your pain with manual therapy and specific exercise, as well as address your fitness goals.

Don’t wait to begin changing your health and fitness. Begin today by taking the first steps towards better health!

Written by Spence Tomlinson, PT, DPT, Cert. MDT, Clinic Director of STAR Physical Therapy, Kingston Springs, TN

Post Workout Nutrition Tips for an Intense Workout

January 19, 2016 Teresa Stockton - Blog, Sports and Fitness

After an intense workout you need to replenish your body with the nutrients and vitamins that were lost while exercising. We have compiled a post workout nutrition guide to help you make good choices as you refuel your body.

PROTEIN, CARBOHYDRATE AND WATER:
Intake within 30-60 minutes post workout for optimal nutrient uptake (muscles and energy system get the most out of the nutrients).

PROTEIN TO CARBOHYDRATE RATIO OF 3:1 (chocolate milk is perfect: 8g Carbs/ 24g Protein)
TAKING IN PROTEIN WITH CARBOHYDRATES
• Slows nutrient uptake into the bloodstream (keeping blood sugar from spiking up, minimizing production of insulin which in turn slows fat storage)
• Maintains a steady burning metabolism
• Helps to more effectively restore muscle glycogen (energy)
• Begins to heal muscle tissue quicker.

BASIC POST WORKOUT MEALS INCLUDE:
• Wheat Bagel with Almond Butter
• Tuna on Wheat Crackers
• Cereal with Skim Milk
• Greek Yogurt with Fruit
• Stir Fry
• Turkey/Chicken Sandwich
• Protein Bar
• Hummus with Whole Grain Pita
• Sports drink with Protein Shake
• Water, Water, Water!!!!

There are many more choices, and creativity is always an option. The important part is to choose a lean meat or protein source (chicken, turkey, fish, lean beef, tofu, beans, nuts), healthy carbohydrate source (whole grain, fruits, vegetables, nuts) and a small amount of healthy fat (Unsaturated: Avocadoes, almonds, walnuts, olive oil). Mixing and matching these is the best approach. This guarantees the widest range of vitamins and minerals in your meal.

Keeping Pace – The Value of a Gait Analysis

October 12, 2015 Kevin - Blog, Leg, Sports and Fitness

As the warmer weather comes to an end we may just now be seeing the emphatic group of athletes who push their bodies to the limits. Some push too hard and too fast while others endure countless episodes of micro-injury that slowly breaks down their system. You guessed it – Runners.

For those of us in the medical profession that have the pleasure of working with the running population, we know that they can sometimes be the most challenging group to work with. That being said they also provide us an opportunity to play a tole in preserving a very important piece of their quality of life. Whether it’s a novice runner who just “got the bug” or an experienced runner who knows of nothing else but to run, they all have something in common: recognizing what they are doing to their body!

In the orthopedic community we see mostly micro-trauma and repetitive use injuries in the form of tendinitis, bursitis, muscle strains and joint pain. During the running season we do our best to control the situation by advising rest, stretching, ice, etc; but what else can we do when eliminating the source of trauma is not a plausible answer? One solution is to speak their language. How do you run? Running is natural, we just learn how to do it and most runners have never been coached how to run properly, Even very efficient runners can have biomechanical faults that lead to increased stress in any one area. A good rehab program would consist of:

Symptom management
Education of proper stretches, modifications to footwear, strengthening (including core)
Advice on what to do the next time they are injured

Often overlooked is the form they take when running. There is bountiful information to by learned by watching the way someone moves. A single flaw in running mechanics is magnified a thousand times with each foot strike. If we can’t stop someone from invoking trauma to their body, we can teach our runners how to make it less traumatic in the first place.

This is where a video gait analysis comes in handy. A video gait analysis enables us to zoom in on targeted areas and see what is actually going on at various joints. With plenty of normative data and efficient runners for comparison, physical therapist can provide different perspectives for patients. By slowing down a sequence of strides frame by frame we can not only focus on several links in the chain at once, but we can show runners exactly how their actions are impacting their body. We can also show them targeted angles and body positions which shows runners a side of themselves they are unable to see otherwise.

Formulating a productive plan of care in rehabilitation can now include very specific exercises and technique modification. When added to traditional treatments of common running injuries the overall outcome is enhanced and often more timely. If you are running in pain – ask your physical therapist for a video gait analysis.

Written by the therapists at Plymouth Physical Therapy Specialists.

Taping: A Pain Reliever When All Others Fail

August 13, 2015 Kevin - Blog, Sports and Fitness

“It’s gone” and “I can’t believe a little piece of tape can help that much”. These are typical comments made by patients after they have been shown how to tape their joints. Hand therapists have expanded the tricks in their bag of treatment options for pain reduction methods. Kinesio taping is now used as an effective pain reliever for hands. Patients who have not found traditional splints comfortable or effective now have an alternative. They report significant improvements in hand function with the use of simple taping techniques due to reduced pain.

HOW IT WORKS: Traditional splints have a history of mixed results. Hard or soft neoprene devices were used but patients often complained they were bulky, uncomfortable, and caused additional pain. Today’s therapists have borrowed taping techniques used by athletic trainers. These methods often decrease pain, provide external support for healing tissues, help reduce edema, and are less cumbersome than splints.
TAPE TYPES: Various types of tape may be used depending on the type of support needed and the patient’s tolerance of adhesives. Examples include McConnell and Kinesio tapes. Proper tape and adhesive, as well as wrapping styles, will maximize results.
EFFECTIVE TREATMENT AREAS: Typical pain-reducing taping areas include many of the typical painful hot spots in the hand such as the CMC joint, thumb, ulnar-sided wrist pain as well as joint ligament pain.
KINESIO TAPING ADVANTAGES: Taping is a low-profile alternative to traditional splinting. It provides custom relief to the area needing support. It is cost-effective in that a splint need not be purchased. It is easier for the patient and may result in better treatment compliance.

If you are a patient with hand or wrist pain talk to your physical or occupational therapist about taping as a low-cost practical method of pain relief. Information provided by our friends at Plymouth Physical Therapy Specialists

More PTandMe articles about Kinesio Taping can be found here:

9 Steps to Prevent Overuse injuries

March 17, 2015 Kevin - Blog, Sports and Fitness

One big problem with sports specialization at an early age is overuse injuries. These injuries are often subtle and occur over time. Micro-trauma from too much repetitive motion often shows up in elbows, knees, and shoulders.

Base conditioning and flexibility is key to prevention of overuse injuries
Listen to your body- Learn to take care of your body
Proper training and common sense
“No pain, no gain” is not the best slogan to go by
Start slowly and build up by 10% a week
Variety in training and exercise programs is one of the reasons that cross-training. Cross-fit and triathlons are some of the best and fastest-growing programs today.
A 52 week a year exercise program is unrealistic. Build rest cycles in your training. Many professional pitchers do not throw a baseball for one month a year
Use proper technique to avoid overuse injuries. Even a slight change in form may create an injury.
Anatomic and biomechanical factors cause some athletes to be more prone to overuse injuries. Why? Imbalances between strength and flexibility around certain joints are usually the cause.

We all want to be free to chase our dreams both in sport and in life. This pursuit is a multi-year race, not a quick sprint. If you are 10 years old or 60 years old, too much of a good thing too quickly is just too much. To learn more or to schedule an evaluation, Find a PT today!

More information on overuse injuries is in The Therapy Connection Newsletter for April 2015. You can sign up to receive our newsletter via email here.

Provided by: Chris Snoddy, MA, LAT, ATC, STAR Physical Therapy