R.I.C.E- how can it help my soft tissue injury?

 

Rest  Ice  Compression  Elevation

 

Injuries are a part of sports- we can prepare to the best of our ability, protect ourselves with the proper equipment and make sure we play safely but injuries happen. With any injury- seek the advice of proper medical staff- athletic trainer, nurse, physician, etc. before doing any treatments on your own. Sometimes a variation of R.I.C.E. will be recommended depending on the diagnosis of the injury.

For basic soft tissue injuries such as strains (injury to a muscle or tendon), sprains (injury to a ligament) and contusions (bruise)- R.I.C.E. is a good rule of thumb in treating the injury.

Rest- resting the site of injury is important in the healing and preventing further damage

Ice- decreases the inflammation and decrease the pain. Good rule of thumb is 20 minutes of ice each hour. It is always a good idea to wrap the ice in a towel before applying it to the skin of the affected area.

Compression- helps decreases swelling *** important to ensure compression is not too tight that it causes damage to the nerves- numbness, tingling, "falling asleep" in the area of injury are all signs of compression being too tight

Elevation- use gravity to help decrease swelling in injured area. This can help decrease swelling and pain.

Exercise Tips for Persons with Allergic Conditions and Asthma

Exercise Tips for Persons with Allergic Conditions and Asthma

 Academy of Sports Medicine- written by Paul Sorace, M.S., RCEP

   
 
· Consult with an allergist and /or immunologist prior to starting an exercise program. The physician may test you to determine what you are allergic to and to possibly diagnose asthma. The doctor can then effectively treat the symptoms and recommend activities to do and avoid.

 

· Take all allergy and asthma medications as prescribed.

 

· Breathe through the nose as much as possible when exercising. The nasal passages act as natural filters and humidifiers to maintain air at proper temperatures as well as filter out allergens, pollutants, and irritants.

· Exercise indoors during extreme temperatures and when allergen counts are high;

pollen counts are usually highest in the morning and increase again in the afternoon.

· When exercising indoors, keep windows and doors closed to reduce allergen

exposure; try to exercise on mats rather than carpeting.

· When exercising outdoors, avoid areas that contain high concentrations of allergens

and irritants

· Always have your asthma rescue medication on hand when exercising; you may be

instructed to take your medication shortly before exercise; use as prescribed by your
physician.

· Perform a prolonged aerobic warm-up and cool-down (15 minutes each) if you have

asthma; this can reduce the chances or severity of exercise-induced asthma.

· Postpone exercise if asthma symptoms are not well-controlled of if you have a cold or

respiratory infection.

· If allergic to insect stings, carry prescribed epinephrine when exercising outside.

 

· Know that some activities such as running, cycling, and basketball are more likely to

 cause exercise-induced asthma; resistance training, baseball, and swimming are less

 likely.

· Persons with exercise-induced anaphylaxis should exercise with a partner and always

carry injectable epinephrine with them.

· Know the early signs of exercise induced anaphylaxis so can stop exercising before the symptoms progress to the later, more serious ones.

 

 
 
 
 
 
 

Sever's Disease: What do I do now that my child has been diagnosed?

Sever's Disease, also known as calcaneal apophysitis,  is a common diagnosis in children often between the ages of 8-13 that affects the calcaneus or the heel bone. Inflammation forms around the growth plate which causes pain with activity. This is often diagnosed when a child is going through a growth spurt and often lasts weeks or months but may last for a couple of years. Once the growth plate has fused, there typically are no residual problems or pain. Often times with the diagnosis of Sever's Disease- a tight achilles tendon, calf muscle (gastrocnemius and soleus), and hamstrings is present. Activity/sports can aggravate the painful area. It is a similar condition to another commonly diagnosis in the knee often aggravated in children during growth periods called Osgood-Schlatter's Disease.

 Signs and Symptoms

swelling and redness in the heel

difficulty walking

discomfort or stiffness in the feet upon awaking

discomfort when the heel is squeezed on both sides

an unusual walk, such as walking with a limp or on tiptoes to avoid putting pressure on the heel

pain on one or both heels often in the back and may extend into the foot to the arch

Management:

Sever's Disease can be a tricky condition as it may be bothersome one day and not on another. Stretching of the hamstring, calf, and foot are very important as well as rest when the pain flares up. Once the pain has subsided, activity may be resumed. Compression and ice are recommended to control the inflammation and pain as well as if no allergies or contraindications are present and your MD advises, acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) may also be helpful in controlling the acute pain and inflammation.

Another important factor to consider is that proper fitting shoes or sport specific footwear are very important. A medical professional such as a doctor, athletic trainer or physical therapist can assess the child's foot and help determine if an orthopedic insert may help.  If a child is overweight, the child's doctor may recommend weight loss to decrease stress on the foot.

Resources:

http://kidshealth.org/parent/medical/bones/severs_disease.html
http://www.childrenshospital.org/az/Site3321/mainpageS3321P0.html

Return to Play after a Concussion

Okay, so we have managed the concussion and we are to the point where the athlete has been cleared to participate- but we don't jump in head first - we now follow a progressive return to play. This is for the safety of the athlete, trust us! Remember, as I keep saying, what was done 10 or 20 years ago is very different now.

Why? Because research has told us that activity can bring symtoms back in the case of a concussion and return to full participating with underlying concussion symtoms can result in Second Impact Syndrome which if you go back to our definitions blog- you know that Second Impact Syndrome occurs when an athlete sustains a head injury before the concussion is healed. This does not have to be a major blow, it could be a minor contact to the body that causes the brain to hit the skull and can cause Second Impact Syndrome. This is very serious therefore it is key to return to play safely.

Generally each step of the progressive return to play is approximately 24 hours. This includes the activity and adequate time to rest and recover prior to the next step. Communication as to whether the athlete is feeling any symptoms and the administrator watches for any signs of a concussion is important. It is also important that the evaluator watch the athletes ability to perform. If at any time the athlete becomes symptomatic during a test, they must drop back to the last step that was asymptomatic. Each step becomes progressively more difficult, the last couple being sport specific, the last being full exertional testing. Cardio vascular exercise, strength training, balance, dynamic movement, plyometrics, sport specific skills can and will often be incorporated at the appropriate time during the progressive return to play protocol. This is a process that is done by myself as the athletic trainer- not a Coach or administrator- to ensure that it is done properly and safely and a proper evaluation is completed.

Please remember- no concussions are alike. Each one is unique to the individual and all cases are handled on a case by case basis.

"Attitude is a decision"

"Attitude is a Decision"

Good teams and the great players all have ATTITUDE! This is not a cockiness, but instead a confidence. When teams start winning there is this feeling that comes over the team of unity, positivity, and success. Once this feeling starts to penetrate, it creates believers. When people start to believe in a goal and unite together, the chances of their success goes up dramatically. "

Quote taken from -Major League Strength.com

As I watched the Summer Olympic greats this summer- one thing that I was awe struck by was each and everyone of their determination, confidence, motivation, and ATTITUDE! Attitude and confidence are not only the driving forces to success in you athletic endeavors but more importantly, the success you have in your life. Each day they have the determination and motivation and the "No Excuses" attitude. Personally, I know the excuses are a major obstacle for me mentally and are often the hardest to overcome.

Check this commercial-one of my favorites as it is for me a great message and motivator. 

http://www.youtube.com/watch?v=obdd31Q9PqA

AED's- potentially life saving but do you know where they are and how to use them?

Game winning shots, missed shots, early morning practices, late night practices. Sprained ankles, torn ACL's, fractured arms- these are all events that many probably consider "a day in the life" of those involved with athletics. But have you thought that sudden cardiac arrest, heart disease, and commotio cordis- a blow to the chest resulting in arrhythmia and often death are also potential  events in athletics. As athletic trainers- WE DO!

 

Automatic External Defibrillators also known as AED's are life saving, essentially fool proof and recommended by most governing agencies that are aware of it's potential life saving ability. So why aren't they in all sports complexes, athletic events, public schools and places of the such? Is it political red tape? Is it liability? Is it financial reasons? Or is it all of these and more? I tend to lean with the latter.

Here at NCCS we are fortunate enough to have access to AED's relatively easily whether it be our portable one or the strategically placed ones in each of the buildings. Do you know where they are located? Do you know how to use them if needed? Do you have CPR and AED training and current certification?

 

Have you thought of if the ice hockey rink you drop your child off for hockey practice has one? Or the sports complex where you take your son or daughter for lacrosse or soccer practice- do they have one? Most of you will probably answer this question by saying "I don't know". Well, luckily here at NCCS we use the Winter Club for hockey home practices/games and they do have an AED. Do you know where it is in case of an emergency? It seems as though it is logical in this day and age that venues would have one- but I can tell you, you would be amazed how many don't. Many high schools even struggle with providing a portable AED for their athletic trainer to have at sporting events.

 

I challenge you to take a look at the sports complexes you travel to either with NCCS or your own children or grandchildren and take notice of AED's. Inquire if the venue has one and who is trained. If you are a parent of a high school or middle school athlete- ask your child's athletic trainer if they have an AED with them. It could save someones life!

For more information regarding AED's

http://www.cardiacscience.com/blog/2011/03/new-aed-legislation-february-2011/

http://cf.nata.org/statements/official/AEDofficialstatement.pdf

http://www.sca-aware.org/schools/building-a-heart-safe-school

http://www.suddendeathathletes.org/about_sdia.asp

Roll Out! Foam rollers, sticks, balls.......

 

Sometimes the simplest inventions are the best! For us in the athletics world, the foam roller is one of them! Many of you 20 somethings know exactly what I am talking about! You may have "lived" in the athletic training room and had your favorite foam roller and for several minutes a day "rolled out". For others- you are thinking what in the world is she talking about!  In the sports medicine world- this simple invention is amazing!

 

As demonstarted in the simple pictures above- the directions are very simple- you roll out the body part with the foam roller, stick, tennis ball, etc.

So what does it do besides cause some of you some unthought of discomfort? I use the analogy of your muscle is the pizza dough and the foam roller is the rolling pin. If you think of all the knots, scar tissue, tightness in your soft tissue (muscles, tendons, ligamnets, myofascia) its pretty significant. All those soft tissue problems add up and can cause you pain and problems. Using a foam roller allows you to do self myofascial releases- in simple terms- it is a massage that gets all the knots, tightness, and scar tissue out. Common uses include the quads, hamstring, calf, IT Band but it can be used for almost any part of the body.

So incorporate the foam roller into your daily practice or workout and we promise you the benefits will be tremendous! I have a few sticks in Kathy's office and have begun introducing them to the students, feel free to stop in and I will demonstrate!