Category: Sports Injury Prevention
Posted 25 January 2019 by prehab
Rest should be accounted for in any training program.
Sleep: A Necessary Reset
On its face, sleep should be the easiest way to recover. One study found that lack of sleep can lead to muscle degradation. 1 But many find it difficult to get the ideal seven-to-nine hours per night.
Sleep improves other facets of health that tangentially affect muscle recovery; the central nervous system (CNS) also recuperates during sleep, which is important for muscles, because the CNS triggers muscle contractions and reaction time. Hormones like cortisol and testosterone, which produce protein synthesis, are also working while we sleep.
-To help optimize sleep, it’s important to set a routine.
Our screens can negatively impact sleep, 2 so 60 – 90 minutes of screenless time before bed can do wonders. The blue light emitted from our devices tricks the brain into thinking it’s daytime and we need to be awake, decreasing our natural melatonin.
It’s also important to create an optimal environment for sleep. Things like blackout curtains, a cooler temperature setting in the bedroom, or a quality mattress can all encourage better, more restful sleep.
Rest Days: Muscles Don’t Take Breaks, But You Should
On a much smaller scale, what’s happening during sleep is also happening on rest days. Work rest days into your training program because they give the body time to repair tissues that have been broken down. 3
Depleted muscle energy stores, micro-tears, fluid loss–all the things that happen during a workout need time to recuperate and grow stronger.
Recovery time depends on your specific routine. Runners can have an especially difficult time doing this. For highly active runners who log miles six days per week, they should also incorporate recovery runs. About half of these runs should be at recovery pace, a slower less-strenuous pace that allows the body to recycle lactate as it’s produced. By increasing blood flow, recovery runs may actually accelerate the recovery process.
Also try to avoid intense workouts or hard runs on back-to-back days. Complete rest days vary by person, but a good goal is one or two rest days every week or ten days. Injury-prone athletes may increase the number of complete rest days during this period.
This article was originally published at HVMN.
Posted 27 August 2018 by prehab
Knowing how to fuel your muscles properly before and after exercising is paramount when you’re active, especially if you are an athlete. There are a lot of mixed messages out there about what you should be eating and when. The bottom line is that everyone has their own nutritional needs. When it comes to making the right choices for our bodies, we must be willing to try new things and to cultivate a true practice of listening to how we feel after different eating choices. Whether you are working toward muscle building, weight loss, cardiovascular health, hormone balancing, physical toning, or anything else, what you eat is truly a game-changer.
The best, universal tip for fueling and nourishing our bodies is to eat unprocessed foods and to avoid added ingredients that we don’t understand (or can’t even pronounce). However, beyond eating fresh whole foods, we must also look at nutrient value to support an active lifestyle and to reduce inflammation. Who doesn’t want to maximize their energy? What you put into your body is what you get to burn! With the right foods in, you’ll have an influx of energy! Some of the best pre-workout foods include: Beets, cordyceps (a type of mushroom, often available as a supplement in powder form), coconut oil, antioxidant-rich berries, quality (and organic) protein, chia seeds, spinach, and other green leafy vegetables. Consider adding some coconut water to fuel your workouts as well for electrolytes and a great boost of quick energy. Note that for all foods, organic is better. You could still get nutrients from non-organic foods. However, our body’s natural filtration system will be working extra hard to filter out chemicals from non-organic food. These chemicals can slow us down and build up in our bodies over time. If you’re serious about your health, start to incorporate more organic foods into your diet. Your body will thank you in the long run!
For a breakdown on the nutritional benefits of the foods listed above, check out this great article from Dr. Axe, written by Rachael Link by Clicking Here
By Caitlin Goldie, Certified Holistic Health Coach
Posted 24 May 2018 by prehab
The anterior cruciate ligament, or ACL is a ligament in the knee joint, which supports the knee during jumping, landing and cutting tasks that are common in most sports. It is estimated that 100,000-250,000 ACL injuries occur each year in the United States frequently leading to reconstructive surgeries and 6 months to 1 year of rehabilitation to get back to sport.
So, why rehab when you can Prehab?
Research in the field of preventative programs has demonstrated a reduction of ACL injuries in female athletes by 74%. Female athletes are 2-10 times more likely to sustain an ACL injury as opposed to their male counterparts. This statistic is most evident in the 2017-2018 Notre Dame Female Basketball Team, which has lost four athletes to ACL injuries this season.
A recent 2017 study by Pollard et al in The Orthopaedic Journal of Sports Medicine demonstrated an improvement of Hip and Knee mechanics of female soccer players with participation in the Prevent Injury and Enhance Performance (PEP) Program, which was developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. This study demonstrated improved use of hip musculature during landing tasks, which protects the ACL instead of relying on ligamentous support and quadriceps extensor moments, which have been associated with ACL injury. Enhancing athlete performance and decreasing ACL injuries can be the difference between a mediocre season and a championship run. Coaches and trainers at all levels of sports across the country are now incorporating Prehab programs for their athletes.
Could your athletes gain a competitive edge this season with a comprehensive performance enhancement and injury prevention program?
Stay tuned for more information about our ACL Prehab and Perform Program, which incorporates evidence-based PEP Program with the standardized Selective Functional Movement Assessment (SFMA) for a customized approach to athlete performance enhancement and ACL injury prevention.
For a free Prehab report of 7 secrets to stop knee pain follow the link below:
Check out the links below for more details about the study and statistics mentioned in this post:
By Dr. Arsen Virobyan, DPT
Posted 23 February 2013 by prehab
Hot environments under athletic competition can present an athlete severe challenges. Heat exhaustion may be complex and difficult to fully comprehend because athletes are variably affected during high-intensity exercise in hot humid environments. Avoidance is the best cure; however adhering to known measures will limit approaching dangerous overheating levels. Current knowledge depends on the judicious field documentation of athletes who push beyond normal physiological limits. For example, EHS, the most severe form of heat illness, cannot be studied in the laboratory because the risks of severe hyperthermia are ethically unacceptable for human research. The survival of athletes reaching such limits depends on the early recognition and effective cooling therapy as highlighted by Prehab USA by clicking here.
Her is attached also a position stand on Exertional heat Illness from the American College of Sports medicine.
There are a few reviews of the available literature on Precooling and its application published in Sports Medicine.
Posted 20 December 2012 by prehab
Posted 18 December 2012 by prehab
A sports injury can be debilitating to both the body of the athlete as well as to his career. The athlete suffers physically due to pain. His body requires care and some time to heal itself. In addition, his performance may suffer because he must put training and practice on hold until his body heals.
In order to prevent both short-term and long-term debilitating injuries to professional and amateur athletes alike, every sports physiotherapist is trained to focus on warm-up and cool-down stretching. Properly performed stretching has a number of muscular benefits that help prevent sports injury.
Preparing for action
The athlete must be physically prepared for the game. Warm-up stretching prepares the muscles for the demand of the sport. It decreases the risk of muscle pulls and strains by warming the muscle temperature and increasing blood flow and oxygen supply. Stretching also prepares the athlete for action mentally and gives him the confidence he needs for good and safe performance.
As essential as the warm up, cool-down stretches help eliminate waste products, such as lactic acid. These waste products build up in the muscles during intense activity. Cool-down stretches also help prevent blood pooling and can help prevent muscles from becoming tight and sore.
Stretching helps increase and maximize the range of motion in joints as well as muscles. The muscles and joints of an athlete must be capable of meeting the demands of flexibility placed on them. Injury often occurs when the athlete exceeds his existing range of motion.
Maximized range of motion in limbs and joints also gives the athlete enhanced balance and coordination. This allows him to maintain his mobility. It makes him less prone to become off-balance and injured. This is especially true for an athlete who participates in a sport which requires a high degree of coordination such as gymnastics or basketball.
Stretching helps reduce the risk of injury by slowly lengthening the muscle. It makes the tendons and muscles more limber and can prevent pulled muscles or tendons during play.
Helping build muscle mass
Stretched muscles are more limber and can be worked to their full extent when building muscle mass. An athlete who do not stretch, or stretches improperly, cannot build long and full muscles. As a result, his performance suffers and he is at increased risk of injury.
Stretching is a crucial part of sports physiotherapy. In helps prepare the athlete for maximum physical performance and minimizes the risk of sports injury.
Aubrey Reeves is a freelance blogger who specializes on green and healthy living. Stay tuned for her healthy natural tips and guides about pain management and Queen St Physiotherapy by visiting <a href=”http://queenstphysio.com.au/”>http://queenstphysio.com.au/</a> .
Posted 9 January 2012 by prehab
We are clever today in part because a million years ago, we could outrun and outwalk most other mammals over long distances. Our brains were shaped and sharpened by movement, the idea goes, and we continue to require regular physical activity in order for our brains to function optimally.