Living life as a teenager is not easy. School stresses, friendship stresses, puberty stresses, and now in the world of social media, kids rarely get a break from the social stress. Participating in sports is a great way to relieve stress and deal with daily frustrations in a healthy way. Exercising releases endorphins which are happy brain chemicals that are released in the brain. Endorphins are known to help with coping, reducing depression and anxiety, boosting self-esteem, and improving sleep. Participating in sports every day not only gives your child the sense of satisfaction with overcoming obstacles, it also releases a whole host of positive brain chemicals that help your athlete cope with the stress of the day to day.Read More
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Enrolling your kids in sports has so many benefits, but one of the big ones is giving them a place to encounter challenges and overcome them. Sports provide a great sense of accomplishment for many kids, its where they achieve goals, improve skills, challenge opponents. This develops a strong sense of self-efficacy. (Which is a term you probably haven't heard since you were in high school yourself.) Self-efficacy is a belief in your ability to achieve goals. Sports provide an endless supply of situations where an athlete can build this trait. They improve their race time, learn new ball handling skills, learn a new on field play, take on a difficult opponent.Read More
When a relative or friend asks your kid what they like to do they usually have a similar response. Fill in the blank here: “I am a _____.” (Soccer player, dancer, football player, wrestler, gymnast…) And if this person knows you or your kid at all, they probably don’t even have to ask because your family revolves around it.Read More
Athletes, especially teenagers, take a lot of pride in what they do. They thrive on the court, the field, the mat, it’s when they feel the most themselves. Getting sidelined by an injury is a really difficult thing for a high school or college athlete to experience, it affects their whole life. The grief these athletes experience while being benched is real, its painful, and it’s often hard to communicate with family about what it is they need. More often than not, the people they need most are the people they end up lashing out at in frustration.Read More
We’ve pointed out some of the benefits of foam rolling here. So you may be left with the question, doesn’t stretching pretty much do the same thing? Is foam rolling better? I can’t foam roll every muscle in my body before practice or lifting, that would take forever! When should I use a foam roller and when should I stretch? Keep reading!Read More
Research on foam rolling is still evolving, so much of the information here is still being investigated and proven through research. But here is what we know: Foam rolling can improve short-term flexibility, foam rolling regularly can lead to long-term improvements in muscle length, and foam rolling can decrease soreness or DOMS (delayed onset muscle soreness) after a workout.Read More
Every day, all over the world, people are using a foam roller as part of their gym routine. When you walk in the gym, you are almost 100% guaranteed to see someone in there rolling out their IT band. Have you ever wondered what foam rolling does, and if it's something you should be doing? Here we look into the science of foam rolling, what it does and what it does not do. And, if you choose to use it, we can help you figure out where it needs to go into your workout routine to get the most out of your workout!Read More
This is it. The final section of the acronym. The E. Elevation. Taking a second to look back, 3 of the 5 sections are primarily focused on the reduction of swelling. Ice, Compression, Elevation. Like we said before, swelling itself isn’t bad but too much can cause a problem. Too much swelling will most likely reduce your range of motion and cause an unnecessary addition to the pain you already don’t like feeling. So here is what you can do to reduce immediate swelling. But first, remember we are talking about acute care which means 0-3 days after injury.Read More
Let’s recap. Protection uses a brace of some sort. Optimal loading is best done as a rehab program. Ice hasn’t changed, and ice baths are still the worst. Now let’s talk about compression. The easiest way to think about compression is a hug. Hugs feel amazing (with proper training). Just imagining a hug feels good.
In the P.O.L.I.C.E. principle, we use compression to control swelling. So pretend you have a full bladder, and someone who hasn’t seen you in a long time is coming over to hug you. You know they are going to squeeze you tight. Maybe too tight. You get the idea. We want compression to squeeze the swelling out of the area so you don’t lose your motion. Yes, swelling is natural, but too much can be bad for your recovery.Read More
Thus far, we have learned about protecting the ankle and optimally loading following an ankle sprain. This time, we are talking about ice. I’m sure you have been told to ice your ankle sprain. That’s good! BUT, do you know why? What type to use? How long? How often? When do you stop using it? We will cover all of those questions in this part.Read More
We are going after two letters today, O and L! So we know how to protect the ankle, and now it is time to learn about optimal loading. I know what you are thinking, What is the world is that? Allow me to enlighten your mind brain.
This phase of the acute care process has replaced the R in R.I.C.E and P.R.I.C.E. Remember what that was? Rest. We know that the body works best when it is being used. That means rest is out and loading is in. But not just loading, optimal loading. We want to use the ankle correctly, with appropriate and progressive load through the joints and bones. Wait, that sounds like rehab!Read More
Have you ever stubbed your toe? How about accidentally hit your thumb with a hammer? Neither are fun, but we have all done at least one of those. Think about what you did first. Did you pretend it never happened? Did you make sure you hit your toe or thumb a second time? No. You grabbed them. You used your body to protect the injury. Its natural, and usually the very first thing that happens when you injure yourself. So it is fitting that it is the first stop on our way to P.O.L.I.C.E.Read More