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JumpUSA.com Topic #348
Which is
Better? Static or Dynamic Stretching
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Although static stretching is more common,
dynamic stretching has incredible benefits and
has recently been associated with improved
sport performance and enhanced everyday
mobility. Whether you're doing an assisted
stretch or an unassisted stretch, you can choose
to hold the stretch (static) or keep the stretch
in motion (dynamic). When you do a stretch
statically, you should generally hold the
position somewhere between 10 and 30 seconds.
When you stretch dynamically, you should move
through the stretch 10 or 12 times.
Warning: Dynamic stretching and Bouncing are not
the same. Dynamic stretches are controlled and
smooth while bouncing can often damage muscles
and joints.
Take the Side Lunge for example. This stretches
your inner thigh. In a Static Side Lunge you
would hold it for 10 to 30 seconds, whereas with
a Dynamic Side Lunge you would switch back and
forth between your left and right sides. If your
static stretch is easy but you have trouble with
the dynamic stretch, you may not be as strong as
you are flexible for that exercise. If this is
the case, be more aggressive with the Dynamic
stretches until your strength and flexibility
are on a similar level.
*For more information and plenty of exercises
for optimal mobility and strength, see
Full-Body Flexibility by Jay Blahnik |
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JumpUSA.com
Topic #335
Power Napping
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Partied too hard the night before a big game or
tryout? Shame on you for bad judgement. Pulled
an all nighter before the big exam or job
interview? Shame on you for poor time
management. Next time exercise more discipline,
but for now, take a 90 minute power nap before
your big event. Harvard researchers found that
napping for exactly 90 minutes (no more, no
less) can refresh you as much as a night's
sleep. Sleeping for six to eight hours at night
helps your brain retain and process visual
information. If for some reason you can't get
that much sleep, take the power nap. The
researchers found that people who mastered a
visual recognition task on a computer performed
just as well after a 90 minute nap as they did
following a full night's sleep. Deep REM sleep
was sufficiently attained at that length. Take
your 90 minute power nap about 3 hours before
the important event. You'll be sharp and rested
like you just had a good night's sleep.
(Discovery, July, 2003) |
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JumpUSA.com
Topic #334
Recovering From an Ankle Sprain
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Immediate Action can reduce recover time
Ankle sprains are one of the most common sports
injuries for stop and start types of running
sports. The proper treatment of a sprain can
help you quickly recovery and prevent future
problems.
After an ankle sprain it is important to act
quickly. You should immediately stop the
activity and apply a compression wrap and ice in
order to keep swelling to a minimum. Ice should
be used for no more than fifteen minutes at a
time. Leaving ice on any long can risk frost
burn and do tissue damage. Keep your leg
elevated to decrease the blood flow (and
swelling) to the foot. Research has shown that
the sooner you apply compression, ice and
elevation, the sooner you will recover from your
sprain. Take a hint from the pros. By getting
immediate attention, they are back out there in
a matter of days. If you do nothing, keep
playing and then put some ice on your ankle
later that night, you will end up with a sprain
that can take weeks or months to heal properly.
Most of the damage from a sprain comes from the
swelling. Your main goal is to reduce as much
swelling as possible, and to do that, every
second counts.
If you play sports where an ankle sprain is
likely (soccer, track, football, basketball,
etc...) you should always have a first aid kit
nearby. Such a kit should include compression
wraps, ice packs, splints, bandages, and
ibuprofen.
For a severe sprain (one you can not put weight
one) you may need a visit to a physician to make
sure you don't have a fracture or serious
ligament or tendon damage. In general, you
should avoid weight bearing as long as your have
swelling. When possible, you should keep your
foot elevated. Within a couple of days, your
pain should decrease enough to allow some weight
bearing without pain. As you are able to
tolerate more weight, you can begin a walking
and gentle stretching program to increase your
flexibility.
Proprioception exercises or balance exercise can
help you recover more quickly and should
actually be preformed as part of a prevention
program. Jumpsoles Proprioceptors are great for
this, as are wobble boards and other imbalance
exercises. Poor balance is a good predictor of
future ankle sprains. After an ankle injury
balance training is essential to recovery. In
addition to our eyes and inner ears, there are
special receptors in our joints (proprioceptors)
that provide information about our position in
space. By balancing on one leg you can reinforce
and strengthen those receptors in the ankle.
Balance on the affected leg and hold steady for
15 seconds. Continue to challenge your ankle by
balancing with your eyes closed, or with your
head turning from side to side. If you play
soccer, balance on your sprained ankle and kick
a soccer ball against a wall. If you play
basketball, balance and shoot or practice bounce
passes. Get creative with your exercise to match
your sport.
Ankle sprains can be prevented by using
appropriate equipment for your sport. However,
sport-specific shoes and protective gear are
just the start. To avoid ankle sprains, you need
to strengthen your ankle joints with various
tools. Resources are provided below.
Info from
http:/sportsmedicine.about.com/ |
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JumpUSA.com Topic #333
The Dreaded Shin Splints
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If you are a dedicated athlete, chances are
you've had some experience with shin pain, or
know people that have. Shin Splints account for
10% to 15% of all injuries due to running
exercises, and 60% of pain in the lower legs. If
you've had them, you know how much pain and
discomfort occurs - sometimes to the point where
you can hardly run or jump.
There are various treatments for Shin Splints,
more which are covered here:
http://www.jumpusa.com/shinsplints.htm
In this topic we will concentrate on exercises
you can do to relieve your shin splints and
strengthen the muscles you need to prevent them
from recurring.
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1. Anterior Tibialis Strengthening Exercise
Support yourself against the wall and flex your
feet upward, emphasizing on your endurance. If
you have a history of shin splints you should do
this regularly during the season or when you
exercise.
2. Theraband Resistance Exercise
While seated, stretch your anterior and
posterior muscles of the lower leg. Do backward
and forward motions, as well as side to side and
rotations. Try to stretch as far as far as
possible.
3. Proprioceptive Strengthening Exercises
Jumpsoles/Proprioceptor exercises can strengthen
all the muscles of the lower leg, from your
ankles, feet and toes to your knees. Rotation
drills (left) as well as Inside/Outside
Extending (right) drills can stretch and
strengthen your anterior and posterior tibialis
to not only recover from shin splints, but
strengthen and prevent them from occuring again.
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ACL
Injury Prevention - Plyometrics (Part 2 of a 2
part series)
Plyometrics:
These exercises are explosive and help to
build, power, strength and speed. The most
important element when considering performance
technique is the landing. It must be soft!
When you land from a jump, you want to softly
accept your weight on the balls of your feet
slowly rolling back to the heel with a bent
knee and a straight hip. These exercises are
basic, however, it is critical to perform them
correctly. Please take the time to ensure safe
and correct completion of these exercises.
- Lateral Hops over Cone (20 reps)
Elapsed Time: 9.5 - 10 min
Purpose: Increase
power/strength emphasizing neuromuscular
control.
Instruction: Stand with
a 6" cone to your left. Hop to the left over
the cone softly landing on the balls of your
feet land bending at the knee. Repeat this
exercise hopping to the right.
- Forward/Backward Hops over cone
(20 reps)
Elapsed Time: 10 - 10.5 min
Purpose: Increase
power/strength emphasizing neuromuscular
control.
Instruction: Hop over
the cone/ball softly landing on the balls of
your feet and bending at the knee. Now, hop
backwards over the ball using the same
landing technique. Be careful not to snap
your knee back to straighten it. You want to
maintain a slight bend to the knee. Repeat
for 20 reps.
- Single Leg hops over cone (20
reps)
Elapsed Time: 10.5 - 11 min
Purpose: Increase
power/strength emphasizing neuromuscular
control.
Instruction: Hop over
the cone/ball landing on the ball of your
foot bending at the knee. Now, hop backwards
over the ball using the same landing
technique. Be careful not to snap your knee
back to straighten it. You want to maintain
a slight bend to the knee. Repeat for 20
reps. Now, stand on the left leg and repeat
the exercise. Increase the number of
repetitions as needed.
- Vertical Jumps with headers (20
reps)
Elapsed Time: 11 - 11.5 min
Purpose: Increase height
of vertical jump.
Instruction: Stand
forward with hands at your side. Slightly
bend the knees and push off jumping straight
up. Remember the proper landing technique;
accept the weight on the ball of your foot
with a slight bend to the knee. Repeat 20
times and switch sides.
- Scissors Jump (20 reps)
Elapsed Time: 11.5 - 12 min
Purpose: Increase power
and strength of vertical jump.
Instruction: Lunge
forward leading with your right leg. Keep
your knee over your ankle. Now, push off
with your right foot and propel your left
leg forward into a lunge position. Be sure
your knee does not cave in or out. It should
be stable and directly over the ankle.
Remember the proper landing technique;
accept the weight on the ball of your foot
with a slight bend to the knee. Repeat 20
times.
For more information about the PEP
(Prevent injury, Enhance Performance)
program by the Santa Monica ACL Prevention
Project go to Sportsmedicine.about.com
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JumpUSA.com Topic #365
10 Keys to Calming
Your Pregame Jitters
Do your palms get sweaty before a game? Do you
get butterflies in your stomach? Is it hard to
focus? If you answered yes to any of these
questions then you may have had pre-game
jitters.
Here are 4 things you should do before
a game:
1. Establish a routine. The game day
routine starts when you wake up, and ends when
the buzzer or whistle goes off. You should
determine how many hours before the game you
need to get up to accomplish all of the steps
in your routine. A few of the components in
the routine are calorie intake, fluids, travel
time to game location, warm-up, stretching,
equipment check, mental exercises, etc....
Some components will vary depending upon the
type and length of the game, but the basic
framework will remain constant. Every game is
different, but developing a consistent routine
will provide a familiar base from which to
compete in your game. It will also give you
confidence that you know you are ready to
perform
2. Mental exercises. You will often see
top athletes close their eyes and engage in
seemingly strange behavior, appearing either
catatonic or moving to some unseen rhythm. The
latter is especially evident in downhill
skiers who sway and gyrate. They are
rehearsing all the elements required in the
race. This mental imagery helps you focus and
plan each stage of your race. This takes the
over-energized concept of ?PLAY HARD, WIN?,
and changes it into a series of steps, calmly
planned and executed. Sometimes music (via
headphones) is useful but it must not be
distracting nor result in the wrong mood.
3. Breathing exercises and progressive
muscular relaxation are other techniques
that can alter your level of SNS activation
and reduce unwanted muscular tension.
4. Monitor your body. Look for, and pay
attention to, the signals your body provides.
This will give you feedback as to the state of
your SNS. Pulse rate, respiration rate, sweat
rate, tremor and other clues give you a way to
see where you are, and how effective your
modulating techniques are.
6 things to avoid before a game:
-
Avoid fiber rich foods in the two days
leading up to a game. The extra ?bulk? in
the intestines means the cramping and
diarrhea will be worse.
-
Avoid anti-inflammatory medications (e.g.,
ibuprofen) since these alter prostagladin
synthesis and can result in intestinal
cramps and diarrhea.
Also avoid diphenhydramine and other
over-the-counter antihistamines because of
their sedating effects..
Avoid protein/ fat rich foods for breakfast
on game day.
Be careful of caffeine. Some athletes use
caffeine as a performance aid, but too much
can definitely cause intestinal cramping and
diarrhea, and contribute to nervousness and
rapid pulse.
Stay away from pseudoephedrine and other
stimulants. Not only are these decongestants
banned, but they may have considerable
neurological (e.g., anxiety) and
cardiovascular (e.g., rapid pulse) side
effects.
Avoid nicotine.
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JumpUSA.com Topic #367
Are You Overtraining?
When decreasing your
training improves performance
Athletes often feel compelled to exercise
longer and harder in order to improve. A
problem arises, however, when you are
exercising beyond what your body tell you is
acceptable, and you still feel as though you
need to do more. Performance enhancement
requires a balance between overload and
recovery. Too much overload and/or too little
rest results in overtraining. This causes a
state of physical, chemical and mental
imbalance.
Recognizing Potential Problems
The first sign of overtraining is a general
feeling of staleness in the athlete, and
includes:
- decrease in training capacity / intensity
muscle pain / body aches (this includes
prolonged soreness and lack of energy)
moody, easily irritated, decreased or
disturbed sleep
depression loss of competitive desire
loss of enthusiasm for the sport
decreased appetite
increased incidence of injuries.
It is not easy to look at a training schedule
and predict overtraining. One consideration is
the length of the schedule and the variety of
training. There are some successful programs
that, if maintained too long would end in
overtraining. Another component of
overtraining is a lack of variety in routines.
Training must be altered at regular intervals.
Mainly because the body (and muscles) adapt to
training, but also due to pyschological
boredom and staleness.
Are you overtraining?
If you are asking the question, it's very
possible you may be. To know for sure, you
need to be completely objective in your
assessment. Consider using a heart monitor to
measure your progress. Evaluate your aerobic
heart rate at a specific exercise intensity /
speed throughout your training and write it
down. If your pace starts to slow down, your
resting heart rate starts to increase and you
experience the above symptoms, it may be the
first sign that you are heading into the
downward spiral of overtraining.
Keeping tabs on your morning heart rate is one
of the best ways to determine your recovery.
But beware: In some people, overtraining is
accompanied by a lowering of the heart rate.
Keep a training log, and include an assessment
of how you feel while training. Pay attention
to your body, as it can provide subtle clues
indicating that you're not resting enough:
fatigue, aches and twinges, sleep
irregularity, changes in appetite, especially
cravings for sugar or caffeine. Make notes
about any of these hints in your diary.
Get someone with an objective eye to assist
you in your training or in evaluating your
schedule. Or if you know someone you have
confidence in, use him/her as a coach. Get
input from your spouse or significant other.
The best way to handle overtraining is to
avoid it. Prevention is the ideal approach.
Treating Overtraining Syndrome
The treatment for the overtraining syndrome is
rest. The longer the overtraining has
occurred, the more rest is required.
Therefore, early detection is very important.
If the overtraining has only occurred for a
short period of time (e.g., 3 - 4 weeks) then
interrupting training for 3 - 5 days is
usually sufficient rest. After this, workouts
can be resumed on an alternate day basis. The
intensity of the training can be maintained
but the total volume must be lower. It is
important that the factors that lead to
overtraining be identified and corrected.
Otherwise, the overtraining syndrome is likely
to recur. The alternate day recovery period is
continued for a few weeks and then an increase
in volume is permitted. In more severe cases,
the training program may have to be
interrupted for weeks, and it may take months
to recover. An alternate form of exercise can
be substituted to help prevent the exercise
withdrawal syndrome.
Elizabeth Quinn, About.com
JumpUSA.com Topic #374
Ankle Pain? How to
Treat it and/or How to Make
Sure it Never Happens to You
Achilles tendinitis is a
painful and debilitating injury. It's
typically due to overuse, so you want to
rest until the pain subsides. That can take
2-3 wks.
Why does it happen? A high
degree of rear-foot pronation and weak
ankle-muscle strength increases your risk
for Achilles tendinitis. Weakness of the
gastrocnemius, soleus and anterior tibialis,
and specifically insufficient eccentric
strength, will result in poor control of the
dorsiflexion and pronation during the
foot-down and cushioning phases of running.
If these movements are not controlled,
particularly the velocity of pronation, then
this can cause an excessive whipping of the
Achilles tendon as the foot strikes the
ground and the knee rolls forward over the
foot, which may result in injury.
Your goal: Develop
sufficient strength in the ankle muscles and
use specific exercises to control excessive
pronation of the rear foot.
Closed chain one legged exercises are some
of the best ways to rehab weak ankles. Here
are a couple exercises:
- One legged Half knee bends on a Wobble
board
With these exercises, we've had athletes
come down on other people's feet and not
sprain their ankle. Preventative measures
can help avoid game / season ending injuries
to your ankles.
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JumpUSA.com
Topic #376
What is Your
Body Mass Index?
When it comes to tracking weight loss,
most of us rely on the scale to tell us
whether we've lost or gained weight. But,
as people are fast learning, this isn't
the best way to keep track of your weight.
A scale measures everything including
muscle, fat, bones, and what you ate or
drank that day. It doesn't tell you what
you really need to know: how much
fat do you have?
The BMI, or Body Mass Index, is one way to
measure this. BMI takes into account your
weight and height, giving you a number
that you compare with a BMI chart. It
doesn't give you a body fat percentage,
but indicates whether you're obese or
overweight. For example, if your BMI is
22, that doesn't mean your body fat is
22%.
This calculation isn't completely
accurate, as it doesn't take into account
age or sex. A muscular person may have a
high BMI that doesn't reflect actual body
composition. However, this can help you
compare with the average person.
Body Mass Index can be calculated using
pounds and inches with this equation:
|
BMI = ( |
Weight in
Pounds
(Height in inches) x (Height in
inches) |
)
x 703 |
For example, a person who weighs 220
pounds and is 6 feet 3 inches tall has a
BMI of 27.5.
|
( |
220 lbs.
(75 inches) x (75 inches) |
) x 703
= 27.5 |
Now that you calculated your
BMI, compare it on the chart:
|
BMI |
Weight Status |
|
Below 18.5 |
Underweight |
|
18.5 ? 24.9 |
Normal |
|
25.0 ? 29.9 |
Overweight |
|
30.0 and Above |
Obese |
|
So you have calculated your BMI and
found which weight category your BMI
matches. What does this all mean?
BMI is not the only indicator of health
risk.
BMI is just one of the many factors
related to developing a chronic disease
(such as heart disease, cancer, or
diabetes). Other factors that may be
important to look at when assessing your
risk for chronic disease include:
- Diet
- Physical Activity
- Waist Circumference
- Blood Pressure
- Blood Sugar Level
- Cholesterol Level
- Family History of disease
All persons who are obese or overweight
should try not to gain additional weight.
In addition, those who are obese or who
are overweight with other risk factors
should consider losing weight. A complete
health assessment by a physician is the
best way to decide the right steps for
you.
Whatever your BMI, talk to your doctor to
see if you are at an increased risk for
disease and if you should lose
weight. Even a small weight loss (just 10%
of your current weight) may help to lower
the risk of disease.
Physical activity and good nutrition are
key factors in leading a healthy lifestyle
and reducing risk for disease.
info from http://exercise.about.com
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JumpUSA.com Topic #383
When is it Safe to Play Sports
After an Injury?
Football season has begun, and school
is back in session, meaning your
bodies are in for another long season.
Unfortunately this also means injuries
may happen, and we need to know how to
prevent it, and afterwards, when to come
back.
Knowing when to
return is not always easy because each
athlete, and each injury, is unique.
Returning too soon can increase your
risk of re-injury or developing a
chronic problem that will lead to a
longer recovery. Waiting too long,
however, can lead to unnecessary
de-conditioning.
One thing that can
improve your recovery from an injury is
a high level of conditioning prior to
injury. Not only will being in great
shape reduce your risk of injury and
lessen the severity of an injury, but it
also has been shown to reduce recovery
time.
The American
Orthopaedic Society for Sports Medicine
offers the following tips to speed your
recovery time:
Maintain year
round balanced physical conditioning
Make sure that
injuries are recognized early and
treated promptly.
Participate in a
full functional rehabilitation program.
Stay fit while
injured and work out your other
muscles.
Keep a positive,
upbeat attitude.
Phases of Recovery
Allow yourself time to heal. During the
acute recovery phase you should be
following the R.I.C.E. principles: Rest,
Ice, Compression and Elevation, along
with limited activity. Depending on the
type and severity of your injury,
treatment may also include a visit to a
physician, various taping, bracing, or
physical therapy treatments.
While you allow your injured body part
to heal, you should try to maintain
overall conditioning if possible. Try
alternate forms of training such as
water running, swimming, cycling, rowing
or weight training of the non-injured
parts.
Regaining range of motion and
strength should be begun as tolerated or
as directed by your physican or trainer.
Use discomfort as a guide and avoid
movements that cause pain. Once muscle
strength and flexibility return you can
slowly get back into your sport, working
at about 50 to 70 percent max capacity
for a few weeks. During this re-entry
phase, functional drills for balance,
agility, and speed can be added as
tolerated.
The following guidelines can help you
determine if it's safe for you to start
playing your sport again.
- You are pain free
- You have full range of motion
(compare the injured part with the
uninjured opposite side)
- You have full or close to full (90
percent) strength (again, compare with
the uninjured side)
- You have no swelling
- For lower body injuries:
you can perform full weight bearing on
injured hips, knees, and ankles
without limping
- For upper body injuries:
you can perform throwing movements
with proper form and no pain
Keep in mind that even when you feel
100 percent you may have deficits in
strenght, joint stability, flexibility
or skill. Take extra care with the
injured part for several months.
*These are only guidelines and you
should follow your physician's advice
regarding return to play.
information
from E. Quinn, sports.about.com
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