Wednesday Workout Tips!

Wednesday Workout Tips:

1. Be Consistent.
2. Follow an Effective Exercise Routine: The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
1. Strength training - Even 20 minutes a day twice a week will help tone the entire body
2. Interval training.
3. Increased cardio/aerobic exercise.
3. Set Realistic Goals: Don't strive for perfection or an improbable goal that can't be met, focus instead on increasing healthy behaviors
4. Use the Buddy System: Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle
5. Make Your Plan Fit Your Life: Too busy to get to the gym? If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy: Be sure to pick an activity you actually enjoy doing, And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the Clock: Your body clock, that is. Try to work out at the time you have the most energy. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
8. Call In the Pros: Especially if you're first getting started. By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance.
9. Get Inspired: Fitness is a state of mind. One trick to get and stay motivated is to read blogs or web sites that show him how others have been successful, ask "Who inspires you?"
10. Be Patient: Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Hang in there, and you'll see solid results

#RESULTS.RECOVERY.RELIEF.

(The Orthopedic Clinic Association)

602-277-6211

www.TOCAMD.com

Weekend Warrior: Injury Prevention

Are you a weekend warrior? You are if your work and family demands keep you from exercising on a regular basis, so you make up for it by going “all out” on the weekends. But that Saturday morning pickup basketball game, football game or boot camp can leave you with aches and pains – or worse yet, a serious injury.

Each day, more than 10,000 Americans visit emergency rooms for sports and exercise-related injuries, according to the Centers for Disease Control and Prevention. Experts say weekend-warrior injuries are most common among formerly active men over age 30 whose weekend activities can be described as “too much, too fast, too far.” Even men who consider themselves in fairly good shape and take part in a highly-charged soccer game can end up with weekend-warrior injuries.

If you don’t exercise on a regular basis and you’re not conditioned for a particular sport or activity, you put yourself at risk for injury.

Regular exercise offers these important benefits:
•    Keeps your weight under control, which reduces stress on your joints, especially your hips and knees.
•    Maintains your muscle strength to help prevent arthritis and keep your joints flexible and protect them from damage.
•    Releases endorphins, which act as your body’s natural pain medication.

According to the National Institutes of Health, weekend-warrior injuries can occur for a variety of reasons, including poor physical conditioning and flexibility, failure to warm up and stretch muscles, competition intensity, participation in collision and contact sports and overuse of joints.

The most common injuries include sprains, strains, fractures, dislocation and inflammation. That means the orthopedic surgeons at TOCA see many patients with sprained ankles, shin splints, rotator cuff injuries, Achilles tendonitis, lower back pain, plantar fasciitis (heel pain) and knee pain.

The knee is at high risk for injury because of its complexity and the enormous amount of force it absorbs and stress it takes. Knee injuries often result from a blow to the knee, twisting or turning or an improper landing

The risk of injury does not mean you shouldn’t be active, though, and avoiding these injuries requires some common-sense prevention.

•    Exercise regularly and include a variety of cardiovascular activity, stretching and weightlifting in your routine. Cross-training helps to prevent overuse injuries, which develop from constantly using the same muscles and tendons.
•    Warm up and stretch to help prevent sprains.
•    Gradually increase your activity level – and intensity level – on a week-to-week basis.
•    Use proper technique.
•    Use proper gear and safety equipment.
•    Listen to your body. The “no pain, no gain” theory is not a good mantra.

Stop when you are fatigued. Muscle fatigue takes away your protective mechanisms and increases your risk of injury. And if you feel sharp or stabbing pain, stop exercising immediately.

#Results. #Recovery. #Relief.

602-277-6211
www.tocamd.com 

Dr. Chhabra presented on “Identifying and preventing concussion in sports”.

Congratulations to Dr. Chhabra! He was invited by Edurance Scottsdale to present on “Identifying and preventing concussion in sports”. It is estimated that as many as 3.8 million concussions occur in the USA per year during competitive sports and recreation activities; however, as many as 50% of the concussions may go unreported. Dr. Chhabra discussed the latest advancements in diagnosing and treating head injury in sports. In team sports like football and hockey, concussion testing has become the norm in order to determine level of severity of the injury and to safely manage an athlete’s return to sports.

The event on November 14th, 2013 was for athletes at risk (football, soccer, hockey, cycling, basketball, etc.), coaches and parents.

Dr. Chhabra was the first orthopedic surgeon in Arizona to be certified as an ImPACT Specialist (Immediate Post-Concussion Assessment and Cognitive Testing).

TOCA Tips: Ankle Sprains

Ankle sprains are very common in athletes and occur when there is a traumatic injury to the ligaments surrounding the ankle joint. Ankle sprains occur when an abnormal force is applied to the foot. Commonly, this happens while running or jumping on an uneven surface. The foot rolls in (inversion) or out (eversion) and the ligaments are stretched or torn, depending on the severity. Occasionally a pop is heard at the time of the sprain, followed by pain and swelling of the ankle.

Initial treatment for ankle sprains consists of the R.I.C.E. treatment plan (Rest, Ice, Compression and Elevation).  Limit weight bearing with severe sprains early in treatment. Ice should be used for 20 minutes each hour, being careful not to put it directly on your skin as to avoid frostbite. Wrap the ankle in an ACE bandage or compression stocking to minimize swelling. Lace up ankle braces can give added support. Raise the ankle above the heart to minimize swelling. A NSAID can be helpful to reduce pain and inflammation. Early mobilization and physical therapy have been proven to decrease the time to return to sporting activities.

If you are unable to bear weight or have direct tenderness over the bone, seek medical treatment immediately to rule out a fracture.

- Dr. Anikar Chhabra, M.D., M.S.


TOCA
602-277-6211
www.tocamd.com

Monitor young pitchers count, types thrown: - Dr. Padley

Monitor young pitchers count, types thrown:

-        Dr. Padley

     As durable as children are, injuries in young athletes are on the rise.  Thousands of children are seen each year by health-care providers for elbow or shoulder pain.  It’s critical that parents and coaches monitor their sports-related activities.

     For young pitchers, proper form and technique need to be monitored, as well as the number of pitches thrown.  If a young pitcher is throwing improperly, too much, too early and without proper rest, serious elbow or shoulder injuries may occur.  To protect kids from overuse injuries, guidelines have been recommended for the number of pitches baseball players should throw, based on age.  This also needs to be monitored closely by the parents and totaled together if a child plays on more than one team at a time.

     Pitch types require monitoring, as well.  When kids are still physically developing, advanced pitch types, such as screwballs and sliders, can lead to damage and injury to joints, ligaments and growth plates.  These types of injuries, if ignored, can potentially cause significant or permanent damage.  As young athletes mature physically, their elbows and shoulders can handle more.

     Common symptoms of throwing injuries include continued pain, swelling, bruising, weakness and a “dead arm” feeling.

     Other overuse signs include loss in velocity, control and endurance.  If any of these symptoms appear, make sure your child gets plenty of rest.  Ice and ibuprofen can help with soreness and inflammation.

     If symptoms persist, contact your child’s healthcare provider for a thorough examination.

Pitch count by age per game                    Pitch type by age

 Age 7-8: 50                                                        Fastball: 8

 Age 9-10: 75                                                     Change-up: 10

 Age 11-12: 85                                                   Curveball: 14

 Age 13-16: 95                                                   Knuckleball: 15

 Age 17-18: 105                                                 Slider/Forkball: 16

                                                                             Screwball: 17

Benefits of Sports far outweigh risks of potential injury: Dr Grant Padley

Benefits of Sports far outweigh risks of potential injury: 

Dr Grant Padley

     Sports-related injuries are a regular part of being an athlete.  Most athletes will suffer some type of injury, such as sprains and strains, knee and shoulder injuries, fractures, dislocations, and bumps and bruises.  Sometime, ice, rest or physical therapy are all that’s needed.  However, occasionally as with a majority of ACL injuries surgery is needed.

     Knee injuries are common and, as a result, surgical and rehabilitative techniques have been developed to repair the knee and help prevent future problems, such as reinjury, structural weakness, or arthritis.  In fact, sometimes surgery and focused exercise can make the injured part even stronger than before.

     In a recent study of professional football players who underwent surgery and rehabilitation to reconstruct isolated ACL tears, the results revealed that there were little, if any, long-term limitations on their athletic performance as a result of the injury.

     Of course, there are certain injuries that are more severe and that can have long-lasting effects.  We hear regularly about amateur and professional athletes who have suffered catastrophic or career-ending injuries to the neck, spine, hip and knee, for example.  Still, considering the number of people playing sports, such instances are the exception rather than the rule.

     Sports provide young people with an opportunity to develop social skills and camaraderie while maintaining an active lifestyle.  By and large the benefits of participating in sports and team competition greatly outweigh the fear of or potential for injury.  Always consult your doctor when injuries occur or if you have additional concerns or complications.

AZ Family Fit Camp 2013!

TOCA is proud to sponsor the AZ Family Fit Camp 2013!

Arizona Family Fit Camp is a non profit organization which focuses on the importance of healthy lifestyle to children and adults. We will be having the camp in two locations: Peoria (Vistancia) and Glendale Apollo High School.

TOCA is excited about sponsoring this program which aims to help get kids out of the house to work on areas of interest which include improving:

1) Speed
2) Agility
3) Strength
4) Endurance
5) Flexibility

This year the focus will be on Nutrition and Injury Prevention. AZ Family Fit Camp will be promoting whole foods including lean meat, fruits and veggies. This program will be starting June 4th and will go through July 25th for a total of 8 weeks.

The objectives of the Az Family Fit Camp are:

1) To provide a healthy outside exercise-based program during the summer for all youth and adults from 3 years old and up.

2) To provide a tremendous opportunity for college and high school aged student/athletes to work over the summer providing a community service by working with children. The coaches will work two hours each night. One hour will be volunteer the other hour is paid.

3) Due to interest from the parents, we will also be offering this year again a program for the parents to exercise and stay fit as well while the kids are in the Fit Camp. We feel this is an important component for the kids to see that their parent’s value staying fit and living a healthy lifestyle as well.

To read more about AZ Family Fit Camp or to register please go to:http://azfamilyfitcamp.org/

TOCA
602-277-6211
www.tocamd.com

Dr. Feng speaking on Women's Health at Banner Baywoond June 26th

On June 26th from 6pm to 8pm Dr. Feng will be speaking at Banner Baywood Medical Center (6644 E. Baywood Ave., Mesa) on Women’s Health as part of their Spirit of Women seminar series.

“Do you move through life with energy and enthusiasm...or aches and pains?

Problems affecting the major joints of the body like the spine, shoulders, hips and knees can cause persistent pain, interfere with daily living and restful sleep, and develop into more serious problems which can become difficult and complicated to treat.

The seminars will emphasize awareness of risk factors, how to tell if the pain is related to a manageable muscular issue or a serious problem, when to seek medical help and what participants themselves can do, including what they can eat, to fortify their bones. Rest, heat and cold, physical therapy exercises, and simple to sophisticated pain relief methods will be presented, as will traditional and minimally invasive techniques for the minority who may require surgical intervention. All those in attendance will also receive some real recipes that they can cook up at home with ingredients that fortify their bones as they enjoy indulging in them.

Join our medical experts as they help you to “Fortify Your Bones” at our upcoming Spirit of Women seminars.”

Register by calling, (602) 230-CARE (2273). Seminars are free. Seating is limited.
www.BannerHealth.com/SpiritofWomen

TOCA

602-277-6211

www.tocamd.com

21st Annual AWCCA Golf Tournament

(Dr. Yacobucci, Dr. Padley, Dr. Johnsen, Jason Pointer, Kevin Cantwell, Matt Cocking, Jared Susini, Matt Overlin)

21st Annual AWCCA Golf Tournament

TOCA was proud to be apart of the 21st Annual AWCCA Golf Tournament as a sponsor and as committee members; benefiting Arizona Adoption & Foster Care as well as Kids' Chance of Arizona.

TOCA

602-277-6211

www.tocamd.com.

Congratulations Dr. Bailie - Top Orthopedic Surgeon in Arizona Award (Winter 2013)

Congratulations Dr. Bailie! You achieved the Top Orthopedic Surgeon in Arizona Award in the Winter 2013 Top Doctor Competition. This award recognizes you for helping 43,417 people on HealthTap, and represents the highest recognition for your expertise and helpfulness. 

I applaud you for your compassion and caring, and thank you on behalf of the people you helped so far, and the many millions more that the tips and answers you have already entered will help in the future. 

In good health, 

Geoffrey W. Rutledge MD, PhD
Chief Medical Officer
HealthTap

Physical Therapy Case Files: Orthopaedics

Congratulations to Dr. David Bailie & Dr. Todd Ellenbecker for their published paper in the Physical Therapy Case Files: ORTHOPAEDICS book. This paper describes our approach to rehab of a middle-aged competitive tennis player after arthroscopic rotator cuff repair.

To read this paper please click here

This book is also available online 
http://www.amazon.com/Physical-Therapy-Case-Files-Orthopaedics/dp/0071763775



TOCA (The Orthopedic Clinic Association)
602-277-6211
www.tocamd.com

Preventing Heat Illness

The heat is creeping back up and summer temps will be here before you know it! Dr. Chhabra shares some great information about Heat Illness and Prevention. 

Preventing Heat Illness

Heat illness in athletes is prevalent in Arizona. Heat illness can be life threatening if the warning signs and symptoms are not recognized. Major types of heat illness include Heat cramps, Heat exhaustion, and Heat stroke.

Heat cramps usually occur after strenuous exercise and is accompanied with dehydration. Patients present with severe pain and cramps in the legs and abdomen. Heat exhaustion occurs with prolonged heat exposure. Systemic symptoms include headaches, weakness, nausea, pale skin, and cognitive deficits such as disorientation and dizziness. Heat stroke is characterized by a rapid increase in the body’s core temperature. It is a medical emergency and can present suddenly. Common symptoms include confusion, possible loss of consciousness, lack of sweating, and tachycardia.

The key to preventing heat illness is prevention. Avoid exercise in the middle of the day. Maintain hydration with frequent water or sports drink breaks (15-20 oz per hour minimum). Do not exercise after drinking alcohol of significant caffeine. Wear loose clothes that keep the body cool and wear a hat to prevent heat loss from your head. Use sunscreen to prevent sunburn, which decreases sweating (cooling) rates. If you can’t seem to cool down, find shade and rest immediately. If your body temperature increases, or you have any cognition changes, use ice-packs on your core and neck and seek medical treatment immediately.

- Dr. Anikar Chhabra, M.D., M.S.

TOCA
www.tocamd.com 
6027-277-6211

Dr. Bailie Invited to Wales to speak at the 6 Nations Rugby Tournament:

" I am appreciative of the opportunity to be invited to speak at the Symposium hosted by Hospital Innovations, Wales, UK in Cardiff Wales at the 6 Nations Rugby Tournament a few weeks ago. Although it was a quick, and long trip to Wales, UK, it was a great experience and an honor to be invited as the keynote speaker and guest of honor. I met some great people and it is always nice to share ideas "across the pond". Thank you to my good friend, Phil Davies, CEO of Hospital Innovations, and nominee for entrepreneur of the year in Wales (and owner of one of the most successful Orthopedic distributorships in all of Europe) who was our host and made sure that we had a great time and a wonderful academic experience.

I hope the ideas I shared were helpful and that the information can be used to help athletes/patients with shoulder injuries, especially the challenges faced in rugby and competitive athletes in general. Keeping people "in the game", including us "average Joes" is always the goal, but these guys amaze me." Think NFL combined with soccer with NO PADS!"

- Dr. David Bailie

Examining The Benefits Of Physical Therapy

Physical therapy may be part of a treatment plan for a variety of patients, including those who have suffered a sports injury, chronic pain, arthritis, or back pain. There are several different modalities used in physical therapy, so it can be fine-tuned for personalized treatment depending on the patient’s needs. Below are just some of the reasons why physical therapy is an effective solution for easing the pain caused by musculoskeletal disorders and injuries.

1.      Adaptable to any skill level: Patients ranging from senior citizens to professional athletes can benefit from physical therapy. Usually sessions are performed on a one-on-one basis, so the therapist can work closely with the patient to understand his or her physical capabilities and limitations. An individual treatment plan will be designed for each case based on the exact needs of the patient. 

2.      Chronic pain relief: Managing chronic pain can be a challenge because it typically does not respond to traditional medications and treatments. Physical therapy can address the root of chronic pain and ease soreness for the patient with many different techniques. Exercise and stretching are only a part of a physical therapy session. Massage and muscular manipulation performed by the therapist can help naturally reduce inflammation and pain.

3.      Improved endurance and strength: Aside from helping to treat injuries, physical therapy can help you build strength to prevent future problems from occurring. Over time you will notice better flexibility, improved range of motion, and higher stamina.

4.      Tips for at home care: Throughout your physical therapy plan, your therapist will show you exercises and stretches to perform at home to further the benefits of your sessions. This can help you recover faster and understand how to stay in shape for life. 

The physical therapists of The Orthopedic Clinic Association, or TOCA, offer compassionate care backed by years of experience in the field.  Schedule a consultation to design a treatment plan that suits you by calling (602) 677-6211.

Sun Devil Classic; Injury Prevention Education

TOCA was proud to support our local cycling racers, promoting education of the importance of stretching and injury prevention with TOCA PT (Physical Therapy). On Saturday February 9th, TOCA Physical Therapist Christine Phillips participated in the Sun Devil Classic (Strada Racing Club & ASU Cycling) road cycling event in Tempe from 7am to 5pm.

Check out the video:
http://www.youtube.com/watch?v=OshktcyMbA4

The Multiple Ligament Injured Knee

Congratulations to Dr. Lederman & Dr. Chhabra on their chapter publication Dr. Kweon on the Anatomy and Biomechanics of the Cruciate Ligaments and Their Surgical Implications, in book: The Multiple Ligament Injured Knee, A Practical Guide to Management Second Edition. 

To preview this book or for purchase, please click the link below:
http://www.amazon.com/The-Multiple-Ligament-Injured-Knee/dp/0387492879

Cycling Injury & Prevention

On Saturday February 9^th, TOCA Physical Therapist Christine Phillips will be participating in the Sun Devil Classic (Strada Racing Club & ASU Cycling) road cycling event in Tempe from 7am to 5pm. (Click here to read more about this event). I deemed that this would be a good opportunity to talk about cycling and common injuries. Whether you ride a road, mountain, commuter or cruiser bike, cyclists are susceptible to a wide variety of injuries. These injuries can be related to many factors including muscle weakness, muscle tightness, improper fitting to your bike, poor pedaling mechanics or improper training. Many of these injuries can be avoided by adding several simple exercises and stretches to your weekly routine.

Today, there are about 80 million cyclists in the United States. Studies estimate that large numbers of these cyclists experience physical problems: 48 percent in their necks, 42 percent in their knees, 36 percent in the groin and buttocks, 31 percent in their hands, and 30 percent in the back.

Knee Pain

The knee is the most common site for overuse injuries in cycling. Patellofemoral syndrome (cyclist's knee), patella and quadricep tendinitis, medial plica syndrome, and iliotibial band friction syndrome are a few of the more common knee overuse injuries. The first four injuries mentioned involve pain around the kneecap, while the last condition results in outer knee pain. Shoe implants, wedges beneath the shoes, and cleat positions may help prevent some overuse injuries.

Head Injuries

One of the most common injuries suffered by cyclists is a head injury, which can be anything from a cut on the cheek to traumatic brain injury. Wearing a helmet may reduce the risk for head injury by 85 percent. The majority of states have no laws governing the use of helmets while riding a bicycle, but helmets are readily available for purchase and typically low in cost.

Neck/Back Pain

Cyclists most likely experience pain in the neck when they stay in one riding position for too long. An easy way to avoid this pain is by doing shoulder shrugs and neck stretches that help relieve neck tension. Improper form also leads to injuries. If the handlebars are too low, cyclists may have to round their backs, thus putting strain on the neck and back. Tight hamstrings and/or hip flexor muscles can also cause cyclists to round or arch the back, which causes the neck to hyperextend. Stretching these muscles on a regular basis will create flexibility and make it easier to maintain proper form. Changing the grip on the handlebars takes the stress off of over-used muscles and redistributes pressure to different nerves.

Wrist/Forearm Pain or Numbness

Cyclists should ride with their elbows slightly bent (never with their arms locked or straight). When they hit bumps in the road, bent elbows will act as shock absorbers. This is also where changing hand positions will help reduce pain or numbness. Two common wrist overuse injuries, Cyclist's Palsy and Carpal Tunnel Syndrome, can be prevented by alternating the pressure from the inside to the outsides of the palms and making sure wrists do not drop below the handlebars. In addition, padded gloves and stretching the hands and wrists before riding will help.

Foot Numbness and Tingling

Foot numbness and tingling are common complaints, and shoes that are too tight or narrow are often the cause. In addition, foot numbness can be due to exertional compartment syndrome. This arises from increased pressure in the lower leg and resulting compression of nerves. The diagnosis is made by pressure measurements and is treated with surgical release.

General injury types

• Tendinitis - inflammation or irritation of a tendon can be caused by different reasons ie. ill-fitting shoe or cleat position. Falls may also cause bruising to tendons and overuse or extra or sudden forces may cause strains. Pain can arise from nerve irritation within the tendon and must be taken as a warning that something is wrong, the tendon maybe swollen or stretched or small tears may have occurred. Many overuse injuries around the knee are overuse tendon injuries.
• Bursitis - irritation or inflammation of the fluid filled cystic structures found between surfaces that facilitate movement over each other. When one of those surfaces is also tendon then it is difficult to distinguish between tendinitis and bursitis. This is of little relevance because the treatment regime is the same for both.
• Compression neuropathy - an abnormality of nerve function often caused by pressure on a nerve or the blood vessels that supply it. The common cycling neuropathies are cyclist's palsy (ulnar nerve) and penile numbness, a common problem related to the abnormal function of the pudendal nerve.
• Stress fracture - an overuse injury of bone which are relatively uncommon in cycling.

What is a fracture?

What is a Fracture?  

A fracture is an injury to a bone when the tissue of the bone is broken.  There are many types of fractures.  That's because a fracture is named by the bone involved, the part of the bone, and the description of the break.  A complete fracture is a bone break that completely severs the bone across its width.  When you hear about a complex fracture, that means that the soft tissue around the bone is extremely damaged.  A fragmented fracture is fun, if you like puzzles.  A fragment fracture results in many broken bone pieces.  When the end of a broken bone tears through the skin, we have what you call a compound or open fracture.  When a simple fracture occurs, the bone does not break the skin.  Then we have the multiple fracture.  A multiple fracture refers to a break in which there are several fracture lines in the bone.  A multiple fracture may also mean, a fracture of several bones at one time or from the same injury. 

Causes of fractures of healthy bones include incidents such as sporting injuries, vehicle accidents and falls. Overuse, is also a common cause of fracture. Repetitive motion can tire muscles and place more force on bone. This can result in stress fractures. Stress fractures are more common in athletes. As we get older, our bones usually become more brittle. Osteoporosis and some types of cancer can also cause the bones to fracture more easily.

Types of Fractures:

• Closed (simple) fracture – the skin remains intact and there is little damage to surrounding tissue.

• Open (compound) fracture – the broken bone protrudes through the skin or there is a wound that leads to the fracture site.

• Complicated fracture – in addition to the fracture, there is injury to the surrounding structures. There may be damage to the veins, arteries or nerves and there may also be injury to the lining of the bone (the periosteum).

Doctors use a variety of treatments to treat fractures:

•  Functional Cast or Brace: The cast or brace allows limited or "controlled" movement of nearby joints. This treatment is desirable for some, but not all, fractures.

• Traction: Traction is usually used to align a bone or bones by a gentle, steady pulling action.

• External Fixation:  In this type of operation, metal pins or screws are placed into the broken bone above and below the fracture site. The pins or screws are connected to a metal bar outside the skin. This device is a stabilizing frame that holds the bones in the proper position while they heal.

• Cast Immobilization:  A plaster or fiberglass cast is the most common type of fracture treatment, because most broken bones can heal successfully once they have been re-positioned and a cast has been applied to keep the broken ends in proper position while they heal.

Overuse Injuries in Children

Overuse Injuries in Children

In recent years, doctors have begun to see a significant increase in overuse injuries in children. In most cases, these injuries are associated with sports-related activity.

Sports participation promotes the physical and emotional well being of children, and also encourages the lifelong habit of exercise. Although the benefits of athletic activity are significant, too much activity can lead to injury.

Overuse injuries occur gradually over time, when an athletic activity is repeated so often, areas of the body do not have enough time to heal between playing. For example, overhand pitching in baseball can be associated with injuries to the elbow, and swimming is often associated with injuries to the shoulder.

Because young athletes are still growing, they are at a greater risk for injury than adults. The consequences of overdoing a sport can include injuries that impair growth, and may lead to long-term health problems.

When a young athlete repeatedly complains of pain, a period of rest from the sport is necessary. If pain persists, it is important to seek proper medical treatment. To ensure the best possible recovery, athletes, coaches, and parents must follow safe guidelines for returning to the game.

Overuse injuries occur in a wide range of sports, from baseball and basketball to track, soccer, and gymnastics. Some of these injuries are unique to a certain sport, such as throwing injuries of the elbow and shoulder that are prevalent in baseball players. The most common overuse injuries involve the knee and foot.

Overuse injuries can affect muscles, ligaments, tendons, bones, and growth plates. In children, these structures are still growing, and the growth is generally uneven. Bones grow first, which pulls at tight muscles and tendons. This uneven growth pattern makes younger athletes more susceptible to muscle, tendon, and growth plate injuries.

Symptoms

Coaches and parents should be aware of the more common signs of overuse injury. These include:

• Pain. This pain cannot be tied to an acute injury, such as from a fall. The pain often increases with activity
• Swelling
• Changes in form or technique
• Decreased interest in practice

Common Overuse Injuries in Children

·         Sever’s Disease (Sever's disease is one of most common causes of heel pain in children)

·         Osgood-Schlatter Disease (children have pain at the front of the knee due to inflammation of the growth plate at the upper end of the tibia (shinbone))

·         Jumpers Knee

·         Throwing Injuries in the Elbow

·         Stress Fractures

·         Stress Reaction of Growth Plates (Physis)

·         Strains & Sprains

Prevention

Many overuse injuries in children can be prevented. Key to prevention is to avoid overdoing any single sport, and to give growing bodies adequate rest between practices or games.

• Limit the number of teams in which your child is playing in one season. Kids who play on more than one team are especially at risk for overuse injuries.
• Do not allow your child to play one sport year round — taking regular breaks and playing other sports is essential to skill development and injury prevention.

Heat vs. Ice for Sports Injury

Do you know when to use ice and when to use heat on a sports injury? Most athletes know to apply ice to an acute injury, like a sprained ankle, but aren't so sure when to use heat. The following guidelines will help you sort it out.

There are two basic types of athletic injuries: acute and chronic.

Acute Pain is of rapid onset and short-lived, or

Chronic Pain develops slowly & is persistent and long-lasting.

Cold Therapy with Ice
Cold therapy with ice is the best immediate treatment for acute injuries because it reduces swelling and pain. Ice is a vaso-constrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site. 

To ice an injury, wrap ice in a thin towel and place it on the affected area for 10 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day for up to three days.

Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes. An athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation.

The best way to ice an injury is with a high quality ice pack that conforms to the body part being iced. You can also get good results from a bag of frozen peas, an ice massage with water frozen in a paper cup (peel the cup down as the ice melts) or a bag of ice.

Heat Therapy
Heat is generally used for chronic injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight muscles. Don't apply heat after exercise. After a workout, ice is the better choice on a chronic injury.

Because heat increases circulation and raises skin temperature, you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns.

Moist heat is best, so you could try using a hot wet towel. Never leave heating pads on for more than 20 minutes at a time or while sleeping.

Because some injuries can be serious, you should see your doctor if your injury does not improve (or gets worse) within 48 hours.