Patellar Tendonitis is commonly related to jumping and repetitive running, most often seen in basketball players. The pain is aggravated by jumping and running and not typically related to any single traumatic event.
Most athletes will respond to nonoperative treatment and should begin an exercise program with focus on stretching and strengthening of the quadriceps. Surgery is rarely required but is usually followed by 3 to 6 months of recovery.
Athletes returning following nonoperative treatment rarely improve before six weeks. Chronic symptoms are not uncommon and often require repetitive treatment.
GRID® STK foam roller
Osgood-Schlatter’s syndrome is characterized by well localized tenderness of the tibial tuberosity (the bump on the leg just below the knee cap). Symptoms affect growing children and can be caused by running and jumping.
Virtually all cases of Osgood-Schlatter’s syndrome can be treated nonoperatively and once the growth plate closes symptoms subside. Options for treatment include cessationof the related activity, local treatment with ice massage and stretching , and strengthening exercises.
Players returning to his or her sport is dictated by the ability to perform their sport. Often they return tosport with mild recurrent symptoms. Again, this condition resolves itself once the growth plate in the maturing athlete closes.
The plantar fascia is a strong, tough band of tissue on the sole of the foot that begins at the ball of the foot and attaches to the bottom of the heel.
Plantar fasciitis is often the result of overuse, either from running too long without rest or jumping on the heel too much. Strains sometimes occur in the midportion of the arch, but are more often seen at the attachment to the heel. Occasionally, the plantar fascia is torn, either partly or completely, during physical activity.
Localized tenderness on the bottom of the heel and a specific type of pain that usually occurs in the morning can be an indication of plantar fasciitis.
Treatment of plantar fasciitis can be somewhat controversial. Healing can be slow and frustrating. The athlete should return to sports only when pain free. The timeframe can be a few weeks or up to an entire year. If surgery is required, athletes can expect several months of downtime before returning to competition.
NANO™ Foot Roller
Regeneration using a Foam Roller
This may add longevity to an athletes career!
- Foam rolling is a form of self-massage that can be beneficial for recovery and regeneration. It may alleviate soreness and make your muscles feel better.
- A foam roller is simply a cylindrical piece of hard-celled foam.
- The roller is used to apply longer sweeping strokes to long muscles groups such as calves, quads, hamstrings and also small areas like TFL, hip rotators, and glute medius
- The foam roller can be used on a daily basis
- When an athlete is done foam rolling he/she should feel better not worse.
- Foam rolling offers a great benefit both before and after a workout or competition
- Foam rollers are a small investment to see potentially significant decrease in soft tissue, non contact injuries and offer remarkable relief.
- Obviously a hands-on massage is better than foam but this is cost effective and provides unlimited massage for less than $20.
Hydrate and re-hydrate –Why is it so vital?
- The body is 60-65% water and performs many vital functions
1.Delivery of fuel to muscles
2.Lubricate & cushion joints
3.Shock absorption for the spine & brain
- Hydration will stabilize the blood volume and prevent muscle cramping
- Consume 16 oz. of water 2 hours prior to start of activity, then ½ hour prior consume 8 oz. of fluid combined with water & carbohydrates (Gatorade)
- During exercise 4-8 oz. every 15 min
- Occurs in a very short time, especially when exercising in hot weather.
- Fluids should be consumed before, during, and after
- Easy way to determine hydration, check the color of the urine (clear-pale yellow = Hydration)
- After a long workout, it can take 24-48 hours to replace fluids lost
- The body being hydrated is an important part of foam rolling
- Tendons, ligaments, and muscles all need to slide across each other with minimal friction.
- Without adequate water the tissues cannot slide freely, over time this will lead to less and less movement and increase the chances for injury.
- In order for foam rolling to be most effective, make sure to hydrate before and after rolling
Your Recovery Plan
Have a post-exercise nutrition plan in place to consistently have recovery fuel options at your fingertips
- The ultimate goal of post-exercise refueling is to help you fully recover and prepare for the next practice or competition. Consistently consuming a mix of foods and fluids high in carbohydrates and protein (in the right amounts and at the right time) enables you to more rapidly prepare for exercise the next day. Prolonging post-exercise refueling stalls your body in a “breakdown” mode, taking it longer to recover once you do eat
- Recovery is an essential component in sports training.
- The adaptation to training occurs during the recovery.
- Recovery is the process needed for repairing damage caused by training or competition.
WARNING: Waiting a few hours after workouts and competitions to eat and drink appropriate foods and fluids with energy delays exercise recovery. While you may not feel like a large meal or a lot of solid food right after training, getting used to a small snack or liquid recovery drink can be the difference-maker for many athletes, especially during heavy training periods. Recovery nutrition is a small nutritional habit that can have a huge impact on performance
- Restore glycogen levels- to be effective carbohydrates should be taken within 2 hours after exercise.
- 1 gram of carbohydrate per kilogram of bodyweight per hour for the first two hours post exercise/post competition
- Minimize the breakdown of muscle- use a 1 to 4 ratio protein-carbohydrate
Restore depleted electrolytes- electrolyte replacement is crucial
- Sodium is the most important electrolyte as it is the one lost in sweat.
- Replacement of electrolytes can prevent heat illness, nausea, confusion, headaches, sleeplessness, post exercise fatigue, and muscle soreness.
- Avoid colas, coffee, tea, and alcohol
- Good choices- Water & sports drinks that contain sodium, foods high in water content, such as fruits, vegetables & soups