Ankle Sprains

Posted by The Soccer Doctor on April 12, 2018
Posted in: Injury Prevention, Uncategorized. Tagged: , , , , , , . Leave a comment

Ankle sprains account for 1 out of every 10 visits to the emergency room.

Ankle sprains are classified into three grades: mild sprain (grade 1), moderate (grade 2), and severe (grade 3).

Mild Sprains-Typically take 1-2 weeksdegrees-of-ankle-sprains-rs

Moderate Sprains-Typically take 2-4 weeks

Severe Sprains_Typically take 4-6 weeks

 

 

 

The goal as healing progresses is to restore motion, strength, balance, and function to the ankle.

 

Treatment for most acute injuries begins with PRICE (protection, rest, ice, compression, elevation) and usually improves after a few days. However, difficulty to bear weight on the ankle could be a sign that a physician should take a look.

A common cause of recurrent problems with ankle sprains is incomplete rehabilitation and not correcting ankle weakness, in particular weak peroneal tendons. These are tendons that go along the outside of the ankle and prevent the ankle from rolling.

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Flexibility limits Mobility!

Posted by The Soccer Doctor on March 26, 2018
Posted in: Injury Prevention, Recovery & Regeneration. Tagged: , , , , , , , . Leave a comment

The benefits of flexibility training extend to athletes of all ages and abilities, wheteher elite, professional, or amateur. For the greatest benefit, flexibility training should begin in the childhood or teenage years and continue through life.

 

Quality of movement, is affected by flexibility. When athletes have command of their flexibility, they are able to perform exercise or events more strongly, quickly, and expressively. Flexibility aids in the development of conditioning and coordination as well as generating acceleration over a greater range of motion, thereby increasing speed.

A dynamic warm-up should take place prior to the dynamic flexibility exercises. Dynamic flexibility takes the body through progressive functional movements that challenge joint stability, mobility, and balance. Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury.

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Focus on going through full range of motion, maintaining good posture and form during these dynamic movements. Examples of some dynamic stretches are: forward lunges, lateral lunges, crossover lunges, invert hamstring stretch, and sumo squats.

REMEMBER without flexibility you will have limited mobility!!!

 

 

 

Who is at the “Greatest Risk for Hamstring Strain”?

Posted by The Soccer Doctor on March 20, 2018
Posted in: Injury Prevention, Recovery & Regeneration. Tagged: , , , , , , , , , , , , . Leave a comment

The hamstring muscle group includes three distinct muscles: the biceps femoris, semitendinosus, and the semimembranosus. hamstring-muscles500

Of the three muscles in the hamstring the biceps femoris is the most likely to be injured. The straining or tearing of the long head of the biceps femoris muscle occurs particularly in athletes that perform quick acceleration or cutting in sports like football, soccer, and tennis.

Some factors that can predispose an athlete to hamstring strains are insufficient warm-up, fatigue, poor muscular coordination, excessive pelvis tilt, prior hamstring injury and imbalance in muscle strength between hamstring and quadriceps.

The athlete often becomes aware of the injury hearing or feeling a pop in the area of the hamstrings followed by immediate pain in the posterior.

Diagnosis of a hamstring injury is made primarily by obtaining details of the cause of the injury from the athlete and by performing a physical examination.

Recovery can occur as quickly as one week to six weeks or more depending on the grade of the strain. banner2-3

During the first phase of treatment hamstring strains follow the guidelines most soft tissue injuries follow; Protection, Rest, Ice, Compression, Elevation

About 7-8 days after the injury the second phase begins. Most experts agree that electrical stimulation, passive range of motion, myofascial release, and isometric exercises can be introduced.

The third phase occurs anywhere from one to six weeks after initial injury. Some of the stretching and strengthening exercises should include hip rotation. This is important because many of the sports require rotation, cutting, and change of direction.

The final phase of treatment is returning the athlete back to play. This includes sport specific movements, increasing hamstring strength and flexibility.

To prevent recurrence of the injury, the athlete should continue regular stretching and strengthening and should always warm up properly. Hamstring and hip stretching and continued strengthening of the quadriceps and hamstrings will help prevent re-injury.

One of the greatest risk for hamstring strain is prior hamstring strain, so complete and continued rehabilitation is necessary.

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Soccer Players Guide to Performance Training E-book

Posted by The Soccer Doctor on January 16, 2018
Posted in: Acceleration, Core Training, Energy Systems, Injury Prevention, Movement Training, Plyometrics, Recovery & Regeneration. Leave a comment

 

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This 43 page E-book Includes:
– Proper Foam Rolling Technique
– Sample Acceleration Drills
– Full Strength Training Workout Plan
– 14 Week Off-Season Workout Plan
– Over 20 Recovery Nutrition Ideas
– 52 Week Breakdown for Training
*BONUS* ACL Injury Reduction Program
***Access to Videos that coincide with training program***

BUY NOW…$21.99 USD

 

 

Tennis Elbow or Golfer’s Elbow?

Posted by The Soccer Doctor on January 9, 2018
Posted in: Injury Prevention, Recovery & Regeneration. Tagged: , , , , , , , . Leave a comment

Whats the difference between Tennis Elbow and Golfer’s Elbow?

Tennis elbow, also known as lateral epicondylitis caused by repetitive twisting and tennis-elbow-picturetorquing of the forearm. Athletes often complain of pinpoint, knifelike pain over the (outer) lateral surface of the elbow.

 

 

 

Golfer’s elbow, also known as medial epicondylitis most commonly occurs from 300px-Golfers-Elbow_SAGrepetitive stress on the tendons on the inside of the elbow. Some athletes complain of numbness or tingling in the the fourth and fifth fingers.

 

 

Treatment for Tennis Elbow can be separated into three categories, and can range from rest from a mild sprain or strain to surgery after all other forms of treatment fail.

The treatment for Golfer’s Elbow focuses mainly on the PRICE principles (protection, rest, ice, compression, and elevation) and once the acute phase has resolved rehabilitation, including strengthening weak upper-back, neck, and thoracic muscles with forearm strength exercises can begin.

Before returning from either injury the athlete should be pain-free. In the case of Tennis Elbow, strengthening muscles of the upper body such as the Lats (muscle covering the lumbar region of the back), shoulder rotators, and upper back muscles which will help create more balance in posture.

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Shoulder Dislocation or Subluxation?

Posted by The Soccer Doctor on January 2, 2018
Posted in: Injury Prevention. Tagged: , , . Leave a comment

All athletes can be prone to shoulder injuries but swimmers, volleyball, and baseball players are especially prone.  SHOULDER MUSCLES

The shoulder is made up of two joints (glenohumeral joint and acromioclavicular joint)  and eight muscles (subscapularis, latissimus dorsi, infraspinatus, teres minor, teres major, supraspinatus, deltoid and pectoralis major.

Shoulder dislocations are usually caused by a forceful blow to the front of the shoulder when outstretched or overhead. A shoulder subluxation occurs when the humeral heads slips partially out of the socket, but not completely out like a dislocation.

 

Following a shoulder dislocation, athletes usually complain of immediate pain with inability to move the shoulder or arm. Whereas some athletes might have mild instability and subluxations with minimal or no pain. Some may say the shoulder feels loose and slips out of place.

Athletes returning from shoulder dislocations usually return within 8-12 weeks, while shoulder subluxations can vary from a few days up to several weeks depending on the athletes symptoms, the extent of the injury, and the sport.

Proper Fueling for Athletes

Posted by The Soccer Doctor on December 20, 2017
Posted in: Recovery & Regeneration. Tagged: , , , , , , . Leave a comment

Proper fueling for athletes, in particular soccer and basketball athletes face the nutrition challenge presented when playing back to back games or weekend tournaments. images-3

Below are some suggestions to help you properly fuel before, during, and after weekend long events.

Fruit

Dried cherries, pineapple, mango, apples, oranges and other fruit of your liking

Raisins, in single serve boxes

Protein

Almonds or any nuts, in single serve packets or portioned into little bags

Peanut butter

Tuna

Hummus

Hard-boiled eggs

Cheese sticks, Greek yogurt

Grains

Granola

Oatmeal squares, instant oatmeal

Pretzels

Pita chips

Popcorn

Snacks and Treats

KIND bars

Kashi bars

Larabars

Trail mix

Fig Newtons

Dark chocolate

Fluids

Sparkling water

100% juice

Chocolate milk