Self test: The Wall Test: Stand with the back of your head touching the wall and your feet 6 inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or 2 at the low back and 2 inches at the neck, you have reasonable posture. If not, you may need to see an ASTC Registered Massage Therapist for a postural evaluation.
Ankle Braces: More Than Meets the Eye
An ankle brace is a popular method of supporting a ligament, most often after an injury to the foot or ankle. The recurrence of this injury is dramatically reduced when support is provided by a proper brace. Why then do we see some athletes using an ankle brace not only when injured, but also when no injury has occurred?
The answer lies in the benefits that the ankle brace provides to the neuromuscular system. The instant our body senses that our ankle is about to �roll�, a feedback system sends a lightening fast message to the appropriate muscle to pull the foot back into the proper position. Millions of these sensors are spread around the body in muscles and joints, constantly providing the brain information on where a body part is in space. Of course the main purpose of this system is to prevent injury, but it is not always perfect, as you know if you have ever sprained your ankle.
A proper ankle brace provides extra feedback to these sensors as to the foot and ankle�s position. The contact that the brace makes with the skin provides this, and is one of the reasons why braces help to prevent injury. The second reason is restricted ankle and foot range of motion that occurs when wearing a brace.
So next time you are lucky enough to experience this neuromuscular system first hand (ie. You sprain your ankle) purchase and wear a proper ankle brace during your rehabilitation. To help increase your chances of maintaining healthy and strong ankles for years to come, wear a brace as well.
ASTC can provide soccer appropriate ankle braces for athletes of all ages and abilities. Visit www.ASTC.ca for more information.
Experts Warn of Dangers of Dehydration
The following recommendations are from the National Athletic Trainers� Association published in the Journal of Athletic Training.
The Canadian Athletic Therapists Association (CATA), Canada�s largest and most influential association of professional athletic therapists and students is calling on coaches, athletic therapists and trainers to be on the lookout for the signs of dehydration.
In response to growing concerns about the dangers of dehydration, the CATA has developed a scientifically validated hydration checklist for coaches, athletic therapists, trainers and active competitors to help ensure Canadian athletes maximize performance and stay healthy this summer.
Proper hydration helps athletes stay healthy and maintain a high level of performance. If exercise lasts more than 45-50 minutes - or is intense - a sports drink containing carbohydrates should be consumed during the activity. The carbohydrate concentration in the ideal fluid replacement solution should be in the range of 6% to 8% (g/100mL) which is absorbed faster than beverages with higher carbohydrate levels. Fluids with salt (sodium chloride) increase thirst and voluntary fluid intake while replenishing the amount lost through sweat. Cool beverages at temperatures of 10 degrees to 15 degree are absorbed fastest.
Not all drinks are created equal. Fruit juices, carbonated beverages, and some sports drinks have CHO (carbohydrate) concentrations greater than 8% and are not recommended during an exercise session as the sole beverage. The optimal beverage for fluid and energy replacement is a 6% carbohydrate - electrolyte solution.
It is important to remember that thirst is not an accurate measure of the body�s need for fluid. By the time athletes feel thirsty it is too late, they have already lost needed fluids and electrolytes and may be dehydrated.
For more information please contact the Algonquin Sports Therapy Clinic at: (613) 727-4723 ext. 6585.
Does My Injury Need Therapy?
This is a common and difficult question for athletes and parents to answer. There is no simple answer, but understanding a few basic principles of injury rehab will guide you after an injury is sustained.
Whether or not you pursue therapy will often make the difference between a successful or a prolonged rehabilitation. Due to the severity of some sports injuries, seeking an Athletic Therapist's or Doctor's advice is obvious. Other times it is difficult to determine if an injury requires medical assistance. The following are tips to help de-mystify this question and assist you in making the best decision for the health and safety of yourself or child.
Have you ever asked yourself �Will this pain go away on its own?� Pain is your body�s signal that there is something wrong, and your body is trying to protect you from making the injury worse. The pain will remain as long as there is a reason for it. Pain as well as bruising, swelling, and difficulty moving the injured part are signs that your body has sustained damage. Visiting your Athletic Therapist to have the area assessed will assist you in determining whether treatment is required. The earlier the area is assessed and subsequently treated, the less likely the injury will become more complicated later on.
�What if there is no swelling or bruising, but still pain and stiffness?� An injury with a gradual onset, lasting for several days, weeks or months is called a chronic injury. This is usually due to an underlying muscle imbalance, weakness, or joint stiffness. If ignored, these types of injuries can lead to long term conditions which become even more difficult to correct. To avoid chronic injuries, be aware of pains that linger during or after training, or pains that result from overuse.
Following an injury it is always wise to use the PIER principle: apply Pressure, Ice, Elevate, and Rest the area. Your Athletic Therapist can accurately assess the severity of the injury and begin the appropriate treatment plan to ensure a rapid return to work and play. Treatment may include electrotherapy, manual techniques, stretching, and strengthening to ease pain and resume normal activity levels.
For more information about your injury, contact us.
Build balance, ankle flexibility and strength to prevent ankle sprains.
A sprained ankle is the most common injury sustained by athletes, and it is a common injury even among people engaging in everyday activities. Ankle sprains occur and reoccur because of failures in ankle flexibility and strength, but it is a fundamental loss of balance and control in the entire leg that precedes most ankle injuries. Training balance can reinforce the protective, proprioceptive mechanisms in the leg and decrease the chances of injury.
Iliotibial Band Friction Syndrome
This week's training tip focuses on a potential cause of pain in the knee, especially among runners:
Have you been experiencing pain on the outside of your knee that starts about a kilmeter into your run and persists until the end? Ever wonder what is causing the pain?
If this is the description of your injury it is very likely you have Iliotibial Band Friction Syndrome, or ITBS for short. ITBS is very common with runners, making up nearly 12% of all running-related overuse injuries. Unlike many overuse injuries, however, ITBS pain afflicts seasoned and recreational athletes alike.
ITBS occurs when the Iliotibial Band (tissue on the outside of the thigh) rubs against the femur (thigh bone), causing inflammation. The condition can result from any activity that causes the leg to turn inward repeatedly. Common causes in runners include wearing worn-out shoes, running downhill or on banked or cambered surfaces, running too many track workouts in the same direction, or simply overtraining.
If you don�t feel that any of the above causes are applicable to your situation, you may want to reexamine your stretching routine. It�s important to stretch the Iliotibial Band, quadriceps, hamstring, and gluteal muscles two to three times per day, and remember to stretch well before running.
Treating ITBS can be challenging due to the underlying myofascial restrictions that can contribute to a patient's condition. Through a comprehensive examination, an orthopaedic sports medicine physician can identify trigger points (specific points of irritation) as well as tenderness and possible swelling of the Iliotibial band.
Recreational athletes typically improve with a simple regimen of anti-inflammatory medication and stretching. Competitive athletes, however, often require a more comprehensive treatment approach. After acute symptoms are alleviated with activity restriction and medication, problematic trigger points can be managed with Athletic Therapy. An ongoing stretching and strengthening program can help keep ITBS from becoming a chronic injury.
If you have further questions regarding ITBS, please contact us at ASTC.
What's the Most Common Knee Injury?
While you often hear about the knee injuries of professional athletes who tear their anterior cruciate ligament, the more common knee injury for those of us who do (or don't) play with a soccer ball is a torn meniscus.
Your meniscus, which is a piece of cartilage in the middle of your knee, not only acts as a shock absorber but also has several other functions. It helps lubricate the joint by increasing the surface area of the cartilage; it adds stability to the joint because it's shaped like a suction cup, which keeps the round femur on top of the flat tibia; and it helps produce synovial fluid to feed the cells of the cartilage.
The meniscus can tear from traumatic injury, but it can also tear from overuse and doing simple movements like squatting. When it tears, it leads to inflammation and a lot of pain. Doctors can detect a tear using an MRI.
Treament involves anti-inflammatory medication, ice, and aggressive rehabilitation. And, if all else fails, arthroscopic surgery.
The best way to protect your meniscus and all the other bits and pieces that make up your knee joint is to strengthen the muscles of your legs, specifically your quads and hamstrings.
