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Running/Sports

August 1, 2016-

Since the amount of young women athletes have increased, the risk of overuse injuries has increased as well. Over 15 million girls in the United States ages 8-17 participate in at least one or more athletic teams. Fifty percent of them will or have been playing on teams since the age of 6 years old. Also, one third of those girls will or have been playing on three or more teams between 3rd and 5th grade.(Romeo)

Along with participating in multiple sports teams, comes an increase of common injuries such ACL tears or tennis elbow. Overuse injuries are at their greatest for young women, even though there are prevention programs out there. The highest risk sport for young athletes is track and field athletes and female hockey players.(Romeo)

If you are/have a young female athlete, please be aware of overuse injuries. Read Dr. Anthony Romeo's journal entry in Orthopedics today. Stay safe out there and remember, not every office visit requires surgery. Just because you schedule an appointment to have our office check out your shoulder, knee or elbow injury, does not necessarily mean that you need surgery. Don't wait, see this sports medicine doctor to prevent an overuse injury!

 

November 19, 2015-

10 TIPS FOR RUNNING IN THE COLD

 ByYishane Lee

 

 

 

1. Get Motivated
"Make a date to meet someone for a run," says Jean M., a reader in Colorado. "There's no wimping out when someone is waiting." John Stanton, the founder of the Running Room in Edmonton, Alberta, says the club's Wednesday and Sunday group runs are popular in winter, when the average high is 17°F. In January and February, the Running Room hosts the Hypothermic Half-Marathon, which attracts 3,500 runners in 14 cities across Canada--even at temps as low as -40°F. "There's a big, free brunch afterward," Stanton says. "People will do anything for omelets and pancakes." Solo? "Tell yourself that you can go back inside after five minutes if it's really bad," says Patti Finke, a coach in Portland, Oregon. "Usually you stay out there." Of course, not everyone objects to winter weather. "A night run during a light snowfall is one of the most peaceful things you can experience," says Justin Lord of Kenmore, New York.

2. Arm Your Feet
To keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with Gore-Tex uppers, all the better, says Mark Grandonico, president of the Maine Track Club in Portland. Wear socks that wick away wetness but keep your feet warm. Runner Joe McNulty of Philadelphia swears by nonitchy SmartWool socks.

3. Get Dressed
You want to be warm without sweating so much you get a chill. "The rule of thumb is to dress as if it is 20 degrees warmer," says Maine Track Club president Mark Grandonico. "You should be slightly cool when you start." Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up. You'll learn your own preferences, but readers Darrell Arribas, of Cumberland, Rhode Island, and Eric Maniloff, of Stittsville, Ontario, both helped create these general guidelines. Assume you always wear gloves or mittens and a hat.

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, "Stay inside."

The next 7 hints are at the article link below. Stay warm out there!

http://www.runnersworld.com/cold-weather-running/10-tips-for-running-in-the-cold

November 3, 2015

Injury Prevention and Preparation for Winter Ski Season

Knee ligament injuries account for 35% of all ski injuries according to a nine year study. The incidence rate is 2.6 injuries per 1000 skier days. Which is significantly less than in the 1950’s and 60’s where the incidence rate was 9.6 injuries per 1000 skier days. We continue to see a significant amount of Anterior Cruciate Ligament Tears that require reconstruction from skiing injuries. Although we get our patients back on the slopes, prevention is a better strategy.

Although improved equipment, especially binding technology has decreased the rate of injury, knee ligament injuries are common.  Injuries to the medial collateral ligament and anterior cruciate ligament have increased while ankle injuries and fractures to the lower extremity have decreased.

There are many good articles and programs that address injury prevention and skiing fitness. The program presented by EXOS is specific, with excellent videos that address proper technique. Prevention of serious knee ligament injuries sustained during skiing may be accomplished by preparing your body for the demands of the sports. Here is the link by EXOS http://www.coreperformance.com/knowledge/workouts/prepare-for-winter-ski-season.html. Have a great ski season. 

 

October 9, 2015-

I have seen many patients that come in, that running is in their daily routine. Running is a great form of exercise and form of motivation for a healthy and happy life. Just make sure to look out for some of these pain and aches in your knees to prevent any future injuries.

http://www.sports-health.com/sports-injuries/running-injuries/common-running-injuries-knee-pain

October 1, 2015-

Sports Safety Tips

1. Have a pre-season physical examination and follow your doctor's recommendation.

2. Warm-up and cool down properly with low impact exercises like walking or cycling.

3. Consistently incorporate strength training and stretching. A good stretch involves not going beyond the point of resistance and should be held for 10-12 seconds.

4, Hydrate adequately to maintain health and minimize muscle cramps. Waiting till you are thirsty is often too late to properly hydrate.

5. Keep an eye out for unsafe play surfaces. Playing grounds should be in good condition. 

6. Don't play through the pain. Speak with an orthopedic sports medicine specialist or athletic trainer if you have any concerns about injuries. 

For the rest of AAOS's safety tips and the full article here is the link. Be cautious this fall, and have fun!

http://newsroom.aaos.org/media-resources/news/consider-these-10-tips-to-avoid-fall-sports-injuries.htm

 

August 17, 2015-

Pitchers need to be aware of decreased external rotation in their throwing shoulder. "Insufficient shoulder external rotation on the throwing side increased the likelihood of shoulder injury and shoulder surgery."

http://ajs.sagepub.com/content/early/2015/08/13/0363546515594380.abstract

 

August 4, 2015-

In this panel discussion, in which my mentor James R. Andrews M.D. was included, they discuss the best prevention for injuries in young athletes. There were four M.D.'s that were chosen to discuss issues pertaining to what is causing injuries to younger athletes, how to prevent it, and who is responsible. Click on the link to read more and how you can prevent your child from a sports related injury. 

http://www.healio.com/orthopedics/sports-medicine/news/print/orthopedics-today/%7B9b2e31e6-0a96-4a42-a7ef-f4c0bd427e73%7D/panel-discusses-epidemic-of-youth-sports-injuries-role-of-prevention-programs?addnw=1&page=3