By: Dr. Ed Green
We here in California are lucky because we are able to play sports year round out doors. With summer approaching quickly and the days getting much longer we all need to prepare our bodies for some intense out door fun.
As for my self, my Highland games season is now in full swing. I am playing softball 2 to 3 nights a week and I have been coaching some youngins how to throw the shot put for youth track. With the level of activity increasing, we all need to get in a habit of daily stretching. Daily stretching will help prevent those nagging injuries that will keep us from playing.
I recommend the following several stretches to be done pre play and then some to be done post play. Before sports that require fast twitch muscle I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.
Stretches to be done PRE-GAME
1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.
Stretches to be done POST-play( Each stretch hold 15-20 sec)
1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches
These simple yet useful stretches if done pre and post all events will help the body maintain its flexibility and prevent those nagging little injuries that keep us in doors and not out enjoying our beautiful area.
I strive to teach all my patients these stretches because I have seen how beneficial they are to ones recovery and to maintaining an injury free season. I hope these help all of you and allow you play to best of your ability and injury FREE.
Ed Green D.C. C.C.S.P
CSI Moorpark
805-531-1188
Wednesday, March 24, 2010
Monday, March 22, 2010
Creating SUPER FEET!
By: Dr. Terry Weyman
After seeing a few good injuries to several athletes feet in the past few months, I started thinking about ways to strengthen their feet to combat these injuries. If your feet are stronger, they can withstand more forces before having any complications. With muscle thickness you gain added strength and a secondary structural barrier to absorb and disperse impacting forces. When athletes train, walk, ride and run in shoes/boots, the musculature in their feet isn’t being adequately trained. By exercising your feet, not only will you reduce injuries but you will improve upon your balance and overall mobility.
One of the best ways to strengthen your feet is by running in sand, such as a beach or even the soft desert sand, barefoot. By running in the soft sand barefoot, your toes and feet are required to flex and extend more than when your feet are confined to footware. Also, since the ground is soft, your arch is protected since the ground will support all anatomical angles of the foot. If you don’t have access to a beach or soft sand try these basic exercises. You will be surprised how much more challenging basic movements are, when performed barefoot. Even simple lunges will become challenging since you are not use to having your feet activate, grip and stabilize. When starting out, keep your barefoot movements basic and perform on a soft mat to aid in biomechanical support to your feet. A typical warm-up might include the forward lunge, backward lunge, and even a simple heel-toe walk, making your foot strike the heel first and then roll up on the ball of the foot. Once this is done easily, add a simple carioca or shuffle forward and back then side to side.
By adding barefoot work to your weekly routine, you will build up those little guys that carry you around all day and in return, you just might even get some happy feet! If you REALLY want to make them happy, get them some compression socks to wear after your workouts.
Until next time, Dr. Terry
www.gotcsi.com
After seeing a few good injuries to several athletes feet in the past few months, I started thinking about ways to strengthen their feet to combat these injuries. If your feet are stronger, they can withstand more forces before having any complications. With muscle thickness you gain added strength and a secondary structural barrier to absorb and disperse impacting forces. When athletes train, walk, ride and run in shoes/boots, the musculature in their feet isn’t being adequately trained. By exercising your feet, not only will you reduce injuries but you will improve upon your balance and overall mobility.
One of the best ways to strengthen your feet is by running in sand, such as a beach or even the soft desert sand, barefoot. By running in the soft sand barefoot, your toes and feet are required to flex and extend more than when your feet are confined to footware. Also, since the ground is soft, your arch is protected since the ground will support all anatomical angles of the foot. If you don’t have access to a beach or soft sand try these basic exercises. You will be surprised how much more challenging basic movements are, when performed barefoot. Even simple lunges will become challenging since you are not use to having your feet activate, grip and stabilize. When starting out, keep your barefoot movements basic and perform on a soft mat to aid in biomechanical support to your feet. A typical warm-up might include the forward lunge, backward lunge, and even a simple heel-toe walk, making your foot strike the heel first and then roll up on the ball of the foot. Once this is done easily, add a simple carioca or shuffle forward and back then side to side.
By adding barefoot work to your weekly routine, you will build up those little guys that carry you around all day and in return, you just might even get some happy feet! If you REALLY want to make them happy, get them some compression socks to wear after your workouts.
Until next time, Dr. Terry
www.gotcsi.com
Monday, March 8, 2010
Shoulder injuries, not just an adult issue!
By: Dr. Terry Weyman
I have been seeing a lot more shoulder injuries in these past few months than I have seen in the past few years. One significant change I notice is the age of the athlete with these injuries. They are getting younger and younger. When researching patterns, I notice these younger athletes are playing their sports longer. In addition to regular practices, athletes have longer seasons (regular ball, fall ball, All-stars, club teams and travel teams) some even hiring private trainers in the off season. Kids are coming to the office with injuries not usually seen until college or professional level. We can use this knowledge for several purposes, recovery and avoidence. We can refocus our efforts for the long haul instead of the short gain, realizing that our kids have an entire life ahead and being the best NOW is just that, its NOW. BUT repetitive stress injuries are FOREVER.
With repetitive activities muscles will adapt and change. Patterns will be developed which can lead to injuries. Asymmetric (not even with the other shoulder) passive (non muscle use) shoulder (scapular) motion has been linked in ‘throwing’ athletes and may be a predisposing factor to injury. What does this mean? With the athletes shirt off grab his/her elbow and lift their arm out to the side and then again forward. Does their shoulder blade move the same on each side? With their arms at their side and forearms in front of them at 90 degrees, rotate their hands toward their belly and away (internal and external rotation). Do they move the same? Conditions such as labral and rotator cuff injuries have been linked with decreases in glenohumeral internal-rotation and increases in external-rotation motion. Also, decreased glenohumeral internal rotation is strongly associated with scapular dysfunction. The younger the athlete, the more ROM (range of motion) they should have, since younger athletes have more ligament laxity. IF they are showing tightness or restricted ROM, they are heading for an injury. Just as if one shoulder is much looser, this can also lead to injury.
If you notice that your athlete is showing restriction or excessive elasticity, stop their activity and get them on a scapular stability program to even them out before continuing. By working the scapula (shoulder blade), the shoulder will respond faster and be more stable. Once the Range of motions is equal, build the athlete back to competitive level. By keeping an eye on these structures you can decrease the risks that lead to shoulder injuries. I am always amazed that people will check, pre check and over check their vehicles looking for wear and tear to avoid costly repairs, but they do not do this with their bodies or their children’s bodies. In some sports I will see the parents spending hours and thousands of dollars on getting their equipment just right or perfectly balanced, yet their child walks around with a limp or has one shoulder higher than the other. It makes no sense at all! Machines can be replaced and bought; you only get one body- take good care of it!
Dr.Terry Weyman
www.gotcsi.com
I have been seeing a lot more shoulder injuries in these past few months than I have seen in the past few years. One significant change I notice is the age of the athlete with these injuries. They are getting younger and younger. When researching patterns, I notice these younger athletes are playing their sports longer. In addition to regular practices, athletes have longer seasons (regular ball, fall ball, All-stars, club teams and travel teams) some even hiring private trainers in the off season. Kids are coming to the office with injuries not usually seen until college or professional level. We can use this knowledge for several purposes, recovery and avoidence. We can refocus our efforts for the long haul instead of the short gain, realizing that our kids have an entire life ahead and being the best NOW is just that, its NOW. BUT repetitive stress injuries are FOREVER.
With repetitive activities muscles will adapt and change. Patterns will be developed which can lead to injuries. Asymmetric (not even with the other shoulder) passive (non muscle use) shoulder (scapular) motion has been linked in ‘throwing’ athletes and may be a predisposing factor to injury. What does this mean? With the athletes shirt off grab his/her elbow and lift their arm out to the side and then again forward. Does their shoulder blade move the same on each side? With their arms at their side and forearms in front of them at 90 degrees, rotate their hands toward their belly and away (internal and external rotation). Do they move the same? Conditions such as labral and rotator cuff injuries have been linked with decreases in glenohumeral internal-rotation and increases in external-rotation motion. Also, decreased glenohumeral internal rotation is strongly associated with scapular dysfunction. The younger the athlete, the more ROM (range of motion) they should have, since younger athletes have more ligament laxity. IF they are showing tightness or restricted ROM, they are heading for an injury. Just as if one shoulder is much looser, this can also lead to injury.
If you notice that your athlete is showing restriction or excessive elasticity, stop their activity and get them on a scapular stability program to even them out before continuing. By working the scapula (shoulder blade), the shoulder will respond faster and be more stable. Once the Range of motions is equal, build the athlete back to competitive level. By keeping an eye on these structures you can decrease the risks that lead to shoulder injuries. I am always amazed that people will check, pre check and over check their vehicles looking for wear and tear to avoid costly repairs, but they do not do this with their bodies or their children’s bodies. In some sports I will see the parents spending hours and thousands of dollars on getting their equipment just right or perfectly balanced, yet their child walks around with a limp or has one shoulder higher than the other. It makes no sense at all! Machines can be replaced and bought; you only get one body- take good care of it!
Dr.Terry Weyman
www.gotcsi.com
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