Ask the Therapist

We have joined YEG Fitness for their Ask the Therapist article. Here are our two most recent questions posed by readers and our answer.  

How important is stretching before exercising?

Stretching prior to training or exercise is important. What needs to be clarified is what type of stretching. Typically we see people doing static stretching both prior to and after training. Static stretching has a role but should be used at the end of a session as part of the cool down to increase flexibility. Prior to training incorporate dynamic stretching as part of your warm up. Dynamic stretching is controlled motion through the complete range. Do movements that mimic activities in your sport or training session. For more information check out our blog post Dynamic Stretching in Warm Up

What is the general time for Hamstring strain take to heal?

The average time for a hamstring strain to heal depends upon a five factors. Firstly the grade of the injury. Muscle strains are categorized into 3 grades. A grade 1 strain where there is not disability to a grade 3 which is a complete rupture, a grade 2 falls between these. Grade 1 strains typically resolve in around 1 week, grade 2 take 2-4 weeks and grade 3 beyond that. The second factor is if there is a prior hamstring strain. There is evidence showing that hamstring strains are a recurrent injury. Thirdly, the state of the body when the injury happened, fatigue and muscle imbalance can prolong the healing process. Fourth, the sport in which you participate. Any sport that involves running especially sprinting will take longer to get back to full competition. Finally, proper injury management. During the acute stage the principles of rest and ice are very important, followed by proper rehabilitation to increase range of motion, strength and functionality.

If you have a question about injury prevention, injury management or sport safety please email us at info@eliteinjury.com 

Follow us on Twitter @EliteInjuryMgmt and check out our website at www.eliteinjury.com 

Athletic Therapist Spotlight - Chris Kucher

Throughout June we will be highlighting a local Athletic Therapist for National Athletic Therapy Month. Today we highlight Chris Kucher Certified Athletic Therapist and Owner of North Star Athletic Therapy 

 Name: Chris Kucher

Job: Athletic Therapist

Education Background: University of Alberta BPE, Mount Royal University Advanced Certificate in Athletic Therapy

What is a typical day for you: Depending on where I am it can be anything! Field events I am there early to ensure that all athletes are prepared as best they can be, whether it is pre-game taping, running a warm up, or a quick assessment and treatment. During performance I follow the action making sure that I can see any potential injuries, or am quick to respond to any on field emergency. Post-performance client care is the name of the game, assessments treatments and possibly referrals for all those in need. Clinical days are again all about the client without the distractions of on field care. Prior to the patient I ensure that my space is clean and tidy ready for the first patient. When he or she arrives the care starts and whether it is an assessment for a new injury, or an update to an existing treatment plan the patient is number one priority. Afterwards, a quick clean up and charting all the important information from the day's appointments.

Favourite part of job: Listening to past patients pass on the some of the information I had taught them. "Athlete 1: Wow you land really loud... Athlete 2: what do you mean? Athlete 1: I used to be like that too. You have to learn to land quieter, it shows you're in control and then you won't get hurt"

Why did you become an AT: The challenge of assessment, and the stress of emergencies. Every body is different, and while two people have the "same injury" they might need different strategies to rehabilitate back to performance levels. While on field situations stress a different aspect of the system, every time you watch an on field emergency you don't know what you'll encounter when you reach the athlete, so staying alert and current is a must!

Highlight of Career: Clinically- Opening our clinic space. Which gives me an opportunity to reach more people; and the greater the reach the greater the help! Field- On mat Athletic Therapist at the World Women's Wrestling Championships 2013.

For more information on Athletic Therapy please go to Canadian Athletic Therapist Association.

Please follow us on Twitter @EliteInjuryMgmt and check out our website at www.eliteinjury.com

Lightning Safety in Sport

With warm weather comes, thunderstorms and of course lightning.  We all enjoy spending time outside either participating or watching outdoor activities and sports.  Many times when a storm approaches we all fail to proceed safely.  Many assume that only sports that involve metal implements, ie. golf, softball and some track events, need to have lightning safety policies.  In Canada there are an average of 10 deaths per year from lightning strikes and around 164 injuries. Most occur between June and August with a whopping 94% of deaths and 74% of injuries occurring this time. Those aged between 16 and 45 and male are the most prone to suffer a lightning related death or injury.  The activities that are most common are camping/hiking and work, golf and baseball rank third and fourth.  

We can not prevent thunderstorms from occurring, so to prevent lightning related injuries we must have a thorough lightning emergency action plan.  

1) Have a designated person who is responsible for suspending play. 

2) Have a designated weather watcher, who's job is to watch for incoming weather systems.

3) Have pre set safe zones for each venue in case severe weather does occur. 

4) Have a set of criteria as to when it is safe to resume activity. 

When deciding when to suspend play paying attention to the incoming weather is key.  As soon as there is a approximately 9.25 km from the edge of the storm and the area of activity, if you can hear thunder then there is lightning near by.  You must allow for everyone involved to be able to reach the safe area prior to the storm hitting.  The safe area must be indoors, places like shelters and picnic canopies are not sufficient.  When it is time to resume your activity the standard rule is 30 minutes after the last lightning strike and sound of thunder is heard.  

Having a well thought out EAP for lightning is important for all outdoor activities.  Being prepared to suspend play and stick by your actions is beneficial to all.  As with all safety initiatives lightning safety needs full team buy in to be successful.  Be proactive and set out your plan, do not rely on the officials or other team to make the call.  Research within your league as to who's responsibility it is to suspend play and if there is already a lightning policy in place.  Though lightning strikes are not as common as other injuries the damages from them are much more devastating and tragic.  

For more information on lighting safety in sports check out the NATA Position Statement on Lightning Safety for Athletics and Recreation and for general lightning information in Canada go to Environment Canada - Lightning Safety.

Please follow us on Twitter @EliteInjuryMgmt and check out our website at www.eliteinjury.com 

June is National Athletic Therapy Month

June is National Athletic Therapy Month, please see the press release from Sandy Jespersen, Executive Director of the Canadian Athletic Therapy Association (CATA)

National Athletic Therapy Month reminds us that we’re all athletes

While we usually think of sports when we talk about athletic activity, most Canadians engage in some form of physical activity every day. Whether it’s lifting an infant into a highchair, running for the bus, or bending to reach a fallen sock behind the dryer, we move and exert our bodies constantly. And sometimes we feel the pain from those movements.

That’s the idea behind National Athletic Therapy Month this June: an annual reminder that everyone can benefit from the expertise of Canada’s Certified Athletic Therapists. By declaring, “We are all athletes”, the Canadian Athletic Therapists Association (CATA) hopes to educate Canadians who have sustained an injury to their muscles, bones, or joints that a Certified Athletic Therapist (CAT(C)) can help get them back to work and play.

 “While we’re primarily known for our role in helping athletes recover from injury faster and achieve peak performance, our skills can be used to help anyone with an injury,” said Richard DeMont, President of CATA. “Whether you’re a weekend golfer an avid gardener, or a busy soccer mom, moving without pain or discomfort is an important part of our overall health and well being.”

 Being able to translate the knowledge gained from years of treating elite athletes at the highest levels of competitive and professional sports into the needs of all Canadians makes the role of a Certified Athletic Therapist very valuable for injury recovery. 

 "For professional and elite athletes, the sporting arena is their workplace, and we treat workplace injuries,” said DeMont. “Whether that workplace is a playing field or an office tower makes no difference; we help get people back into their game.”

 From injury prevention to emergency care to rehabilitation, Certified Athletic Therapists are committed to assisting all of life’s athletes. 

For more information on Athletic Therapy or National Athletic Therapy month go to www.athletictherapy.org or www.aata.ca

We will be featuring local Edmonton area Athletic Therapists throughout the month to help you get to know your local ATs a little better.

Please follow us on Twitter @EliteInjuryMgmt and check out our website at www.eliteinjury.com for more information on Athletic Therapy and the services we offer. 

Why Proper Injury Management is Important

I recently treated a young dancer who hurt her leg at school.  The story of how she hurt her leg and her subsequent recovery is a perfect example as to why safety recognition and proper injury management is key. 

Now her mechanism of injury is somewhat amusing but totally preventable.  While at school she slipped on a pencil and awkwardly caught her balance.  She was unable to extend her leg fully and was walking around on her tippy toes when I saw her.  She complained of pain in her upper calf.  She had no swelling or deformity.  Her hamstring and calf were in spasm which was causing her pain.  I sent her home with instructions to RICE (rest, ice, compress & elevate).  This is where the story turns ugly.  She went to school the next day feeling better, that was until she was not allowed to ice during recesses and lunch.  When her mother arrived home, her ankle was swollen, bruised and sore.  She was in so much pain, you could not touch her leg without her crying.  Click here to see her ankle.  After one day of ice, elevation and rest the swelling had gone down and by day five full range of motion had returned and she is back to dance.

  

Her injury was totally preventable, making sure that things are not left on the floor and encouraging kids to be aware of their surroundings.  However, kids will be kids and that can't always happen.  What could have happened is the proper management post injury.  As was seen by her recovery once the RICE principle was initiated, if this had been done the day after injury then the swelling, pain and bruising would not have been so severe. 

Basic injury management principles are just that basic and simple.  The RICE principle has been around for many years and does not require much advanced knowledge of injury management.  Correct management obviously creates a more ideal situation for healing, which is in the best interest for everyone.  A similar situation is a friend of mine who hurt her knee during soccer.  Her husband told her to heat it that night.  These two situations show the importance of more education on basic injury management.  

As health professionals we may feel that everyone knows how to deal with acute injuries, but everyday athletes both young and old are getting improper advice which in turn prolongs their injury and taking them away from being active and achieving success. 

For more information on injury prevention and management follow us on Twitter @EliteInjuryMgmt and check out our website www.eliteinjury.com 

Fruits & Veggies in a Capsule

Juice Plus+ is whole food based nutrition, including juice powder concentrates from 25 different fruits, vegetables and grains.  Everyone wants to eat right and maintain a healthier lifestyle - whether you're a busy mom hustling to feed on-the-go children, a business traveler trying to stay fit, or an active boomer keeping up with grandkids.   All of us try to eat better for good health, but a healthy diet is often a challenge. We simply don't eat enough fruits and vegetables and that hurts our health and wellness.  Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day.  Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is all-natural and made from quality ingredients carefully monitored from farm to capsule so you can enjoy improved nutrition and wellness.

There’s no complete substitute for eating the real thing. But shopping for and cooking fruits and vegetables every day takes a lot more time than most of us have.  How many people really consume the antioxidants and other nutrients they need in a wide variety of fruits, vegetables, and grains every single day?  Juice Plus+ is a convenient, inexpensive, less than $3.00/day, way to ensure you and your family receive the benefits over time from adding more nutrition from fresh fruits and vegetables to your diet. It’s an easy way to feed a healthier lifestyle.

Whole food based nutrition delivers powerful antioxidants that provide your body protection, because it relies on fruits and vegetables.   According to the National Cancer Institute, antioxidants are “substances that may protect cells from the damage caused by unstable molecules known as free radicals.  Examples of antioxidants include beta-carotene, lycopene, vitamins C and E and other substances.  Many of these antioxidant substances come from fruits and vegetables.” 

The Research

Clinical research has showcased the benefits of adding Juice Plus+ to your diet. More than 20 Juice Plus+ research studies have been conducted in leading hospitals and universities around the world.  The research has shown that Juice Plus+ delivers key phytonutrients that are absorbed by the body, reduce oxidative stress caused by free radicals, positively impacts markers of systemic inflammation, helps support a healthy immune system, helps protect the structural integrity of DNA and promotes cardiovascular wellness.   A study conducted at the Medical University of Graz, Austria showed that with following a standardized diet and extremely rigorous training program for 7 months with orchard (fruit) garden (vegetable) and vineyard (berry) blends compared to a placebo group,  had reduced markers of induced oxidative stress (protein carbonyls) and improvement of several indicators of immunity and inflammation. There was a trend for fewer duty days lost to illness in this special police forces of men (Cobras).

Healthy Children

In 1999 Juice Plus+® asked parents to share in a formal and quantifiable way what they experience in their own families as a result of beginning to take Juice Plus+®.   As an incentive to participate, we offer free Juice Plus+® to the child participant.  The Children's Health Study has since proven what we knew to be true all along: Juice Plus+® makes a real difference in family health and nutrition. 

The study is based on three important concepts:

1. Good nutrition is the foundation of health and inspires other healthy lifestyle choices.
2. The best time to establish good health and nutritional habits is in childhood.
3. The key to getting children to adopt good health habits is parental involvement.

How does it work?

The way the Children's Health Study works is simple. For every parent, grandparent, or other adult that signs up as a Juice Plus+® customer, the study provides Juice Plus+® Orchard Blend and Juice Plus+® Garden Blend free to a child, teenager, or college student for up to four years. At various intervals — after 4-8 months and then at the end of each year — adult participants are asked to fill out a voluntary survey to determine whether (and how) their families' health habits have changed as a result of taking Juice Plus+®.  The results of the first 150,000 families who have responded to our surveys are documented here — and the news is very, very good!  Including more consumption of fruits and vegetables, fewer days missed at work and school due to illness and less over the counter medication taken. 

Click here for more information on Juice Plus+ including more research and health professional videos or contact us at 780-699-8084 or robin@eliteinjury.com 

Follow us on Twitter @EliteInjuryMgmt or website at www.eliteinjury.com

A Cog on the Wheel

I spent the past weekend at a conference where the speakers and attendees ranged from coaches to sport medicine physicians.  I gained lots of things from the weekend in regards to lower body injuries, what I gained the most was how each profession in the world of sports medicine is just a cog on the wheel. 

Our speakers included a registered massage therapist, registered dietician, physical therapist, physical therapist with a PhD and an athletic therapist with a PhD in sports medicine and biomechanics.  They all pointed out how each profession plays a role in all aspects of sports. 

 Though many of our professions overlap in terms of scope, we need to work together to as part of a team to help our athletes and patients achieve their success.  

Everyone from coaches, parents, teachers, exercise therapists, kinesiologists, strength and conditioning coaches, chiropractors, massage therapists, athletic therapists, physical therapists, and sport medicine physicians all are part of the athletes support team.  Remember all of our goals are the same, to keep the athletes playing and achieving their goals. 

Follow us on Twitter @EliteInjuryMgmt and check out our website at www.eliteinjury.com