Football Injuries

Football Injuries In Maryland

As fall approaches we see more football injuries.

In stop-and-go sports such as football, high-speed skilled movements may result in a hamstring muscle injury. A quick burst of speed involving the hamstring could cause the muscle to tear. This is especially prevalent in an individual who is not properly warmed up prior to the activity.

These types of football injuries may require a lengthy recovery time. They may also involve an increased susceptibility for re-injury.

The good news is that physical therapy will speed up the recovery of the strained muscle by improving blood flow, mobility, and integrity of the tissue.

Football Injuries of the Knee

Knee injuries are also among the most common injury endured by football players. These injuries typically involve sprains of the ligaments in the knee, most often the medial cruciate ligament, posterior cruciate ligament and anterior cruciate ligament (MCL, PCL, and ACL). These ligaments are important in maintaining the stability of the knee especially during pivoting and starting/stopping movement. Trauma to these ligaments can vary in severity and may even require surgical intervention to reconstruct the ligament.

Sprains can be treated with strategic stretching and strengthening of the hip, knee, and ankle to improve mobility and stability of the joint.

Treating Knee and Hamstring Football Injuries

If you are suffering from an acute hamstring strain, here are the things you should be doing right now. It is incredibly important in the first few days to control inflammation. This can be done with icing the injured area for 20 minutes several times a day and keeping the leg elevated. It is also important to keep the leg moving by performing light stretching of the leg muscles and light walking. You will want to start performing hamstring stretching regularly in a pain-free range to maintain tissue integrity and begin the remodeling phase. Your physical therapist will help you develop an individualized regimen of stretching and strengthening with the purpose of remodeling and aligning collagen fibers for proper healing.

Knee sprains vary in severity. If you have a mild to a moderate knee sprain, it is important to control inflammation in the first 48 hours. This can be done by resting the injured knee, using ice packs 20 minutes at a time several times per day, and keeping the leg elevated. If you are unable to bear weight or the joint becomes very painful or swollen, you may have a more severe sprain and it is recommended that you seek medical attention.

References:

Rogan, Slavko et al. “Static stretching of the hamstring muscle for injury prevention in football codes: a systematic review.” Asian journal of sports medicine 4.1 (2013): 1

Sherry, Marc A, and Thomas M Best. “A comparison of 2 rehabilitation programs in the treatment of acute hamstring strains.” Journal of Orthopaedic & Sports Physical Therapy 34.3 (2004): 116-125.

Logerstedt, David S et al. “Knee Stability and Movement Coordination Impairments: Knee Ligament Sprain: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association.” Journal of Orthopaedic & Sports Physical Therapy 40.4 (2010): A1-A37.

Contact us to learn how aquatic physical therapy can help you heal from a knee or hamstring injury and return to the game faster.

If you have any questions about Aquatic Therapy, please contact Chesapeake Bay Aquatic & Physical Therapy by visiting cbayaquapt.com today! And if you are a new patient, please review our New Patient Forms page before your first visit.

Fall Injury Prevention

Summer is ending and Fall is on the way! Soon many of us will be taking on the tasks of winterizing gardens and raking up leaves. Yardwork can be strenuous, and if your body is not prepared for the physical activity you have an increased chance of injury. Reduce your risk with these tips:

  1. Warm up! Just like in sports, you don’t want to begin without stretching. Do gentle stretches for your calves, hamstrings, trunk, and shoulders, holding each stretch for about 30 seconds and performing 2-3 times on each side, to get yourself ready.
  2. When mowing or raking, keep your head up and your back straight to maintain good posture. If you are looking down at the ground, you are automatically starting to bring your spine into a flexed posture, putting additional strain on your muscles and on the intervertebral discs.
  3. Stagger your feet when raking – put one foot forward and the other back, then reverse after a few minutes. This will allow you to shift your weight from one leg to the other instead of straining your back.
  4. Lift with your legs! Bend your knees, hinge at your hips, and keep objects close to your body to prevent strain on your back. Use a partner to help heavy objects when available.
  5. Use your body weight to push items like lawn mowers and wheel bowers, not just your arms and back.

 

Sources:

  • medbridgeeducation.com
  • https://www.google.com/url?sa=i&source=images&cd=&ved=2ahUKEwjD2PvPpKPkAhUi1VkKHeV1CiAQjRx6BAgBEBA&url=https%3A%2F%2Fwww.healthymoves-pa.com%2Fblog%2Fraking-leaves-without-back-pain%2F&psig=AOvVaw1-jSLjXmbqLeNqsdGJ-wfP&ust=1567003369452033
  • https://www.google.com/imgres?imgurl=x-raw-image%3A%2F%2F%2F9a84deb49fb46fc0d37d1082edf8cbfca1086d03b6e2c59acdf4b89ce72ecdf9&imgrefurl=http%3A%2F%2Fwww.mccc.edu%2F~behrensb%2Fdocuments%2F210wk3BodyMechanics.pdf&docid=KFDSEGIQGm2DPM&tbnid=wG-0n7TehJpFtM%3A&vet=10ahUKEwjdjaOcpaPkAhVNSN8KHRvKBjAQMwhqKAkwCQ..i&w=460&h=300&bih=730&biw=1408&q=lifting%20body%20mechanics&ved=0ahUKEwjdjaOcpaPkAhVNSN8KHRvKBjAQMwhqKAkwCQ&iact=mrc&uact=8

Benefits of Aquatic Therapy for Athletes

By Kelly Wright – Fraser

The benefits of aquatic therapy such as the effects of buoyancy to decrease weight bearing a joint impact, hydrostatic pressure to decrease swelling and improve circulation, and the relaxation benefits and tissue extensibility resulting from the typically warm water in aquatic therapy pools are most often associated for patients with arthritis or chronic pain. When we think of aquatic therapy for the athletic population, we usually think of it during times of acute injury when weight bearing may be restricted or pain may be a significant barrier to land exercises. However, aquatic therapy can also be just as beneficial during the later stages of injury recovery for an athlete with a significant impact on injury prevention and their return to sports. With school sports well underway, here are a couple of ways aquatic therapy can benefit athletes at all stages of their recovery.

Lower friction in the water provides ease of movement allowing for fuller and easier spontaneous active range of motion during exercises which allows athletic patients to maximize their recovery with both concentric (shortening muscles against a load, like lifting a weight) and eccentric (lengthening a muscle against a load such as the downward motion during a squat) muscle contractions. Eccentric strengthening exercises performed at maximal muscle length can be a key component both in recover and re-injury prevention for muscle strains.

Buoyancy can both help with pain during weight bearing and also provide a safe environment for an athlete to reintroduce higher impact and closed kinetic chain exercises such as squats, lunges, bridges, and plyometrics. The viscosity of the water also helps athletes to slow down their movements, and the increase in processing time can allow for better positioning and righting of the body. So, for example, when a patient is recovering from an ACL tear, they can work on exercises like squat jumps and walking lunges with less impact to the knee joint and with better ability to adjust their foot placement and joint alignment to prevent stress to ligaments and other connective tissue structures.

By training the muscles to work appropriately in the water, a lower risk environment, we see better outcomes with return to land-based activities. This quickly gets our patients back to doing what they love with less chances of reinjuring themselves, allowing them to get the most out of their season.

What Causes Muscle Cramps? How Do I Get Rid Of Them?

Muscle cramps are painful, involuntary contractions of a muscle. They occur commonly in a variety of different people. They are generally harmless and subside quickly. However, many people want to avoid them due to the pain and discomfort they impose on day to day life.

Here are a few things that may predispose you to getting muscle cramps.

  1. Dehydration
  2. Low level of electrolytes- specifically Magnesium, Potassium and Calcium
  3. Exercise or a prolonged hold of one position
  4. Certain medications
  5. Pregnancy
  6. Underlying medical conditions that decrease blood supply to skeletal muscle
  7. Compression of nerves- pinched nerve root or spinal cord damage
  8. Dialysis

Many people have heard that you should drink 8 ounces of water 8 times per day. But according to the Mayo Clinic, the amount of water you need per day depends on your weight, gender, activity level and the climate in which you live. (5) The best thing to do is to pay attention to your level of thirst and level of activity, and drink enough water to meet your needs. It is also important to ensure you are taking in enough electrolytes. According to Earp et. Al, the most important electrolytes for reducing muscle cramps are Sodium (Na) Potassium (K) and Magnesium (Mg). (2)

Exercise and muscle injury can also cause cramps. This often occurs after holding one position for a long period of time. You can decrease the occurrence of exercise-induced muscle cramps by stretching before and after exercise. You can also use a hot pack to help the muscle relax.

If you think your muscle cramps could be related to another medical condition such as compression of nerves or dialysis, you should talk to your doctor about potential medical treatments. Certain medications can also increase the occurrence of muscle cramps (4). Muscle cramps during pregnancy may be related to electrolyte imbalance (1). Pregnant women should ask their doctor about appropriate treatments for their specific case.

There are many causes of uncomfortable muscle cramps. Identifying the cause of your muscle cramps can help to reduce their occurrence and make your day a little better.

Works Cited

  • Department of OBGYN, Faculty of Medicine Chulalangkorn University Bankok, Thialand. Oral Magnesium for Relief in Pregnancy Induced Leg Cramps: a Randomised Control Trial.
  • Earp, and Sterns. Electrolyte Beverage Consumption Alters Electrically Induced Cramping Threshold.
  • “Muscle Spasms | Charley Horse .” MedlinePlus, U.S. National Library of Medicine, 8 May 2019, medlineplus.gov/musclecramps.html.
  • Sawada. Effect of Furosemide on Muscle Cramps in Patients with Liver Cirrhosis.
  • “Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

Benefits of Stretching

There are many benefits to regular stretching such as it can help increase your flexibility, range of motion, circulation, posture, and enhance performance in physical activities as well as decreasing pain, stiffness and even stress. In order to see results, stretching has to happen on a regular basis. I always like to give the example of asking “do you brush your teeth every day? If you don’t brush your daily, what will happen? In correlation, stretching has to be a part of your daily routine just as brushing your teeth is”.

Stretching keeps the muscles flexible, strong and healthy and we need that flexibility to maintain a range of motion in the joints and without it, the muscles shorten and become tight. When muscles are tight, it can put you at risk for joint pain, strains, and muscle damage.

Keeping our muscles long, lean, and flexible with regular stretching will prevent exertion from putting too much force on the muscle itself. Healthy muscles also help a person with balance problems to avoid falls.

Find a Physical Therapist who can assess your flexibility and muscle strength to create a stretching program to fit your needs.

Make sure when you are stretching you are performing a static hold for 30 seconds. Don’t bounce while you stretch because it can cause injury and you should feel tension during a stretch but not feel any pain.
If you have any questions we can help you at Chesapeake Bay and Aquatic Physical Therapy. We also provide Manual Stretching Boutique services. Stretch your way into 2020! Give us a Call!!!

Stretch

What do foam rollers do besides hurt a lot?

As an orthopedic physical therapist, I use foam rollers during the treatment of many of my patients. They do often complain that the foam rolling hurts at the time of the treatment, but they also say they feel better after using the foam roller. This makes it possible to convince my patients that they should continue foam rolling even after they are discharged from physical therapy. Foam rolling makes it possible for my patients to independently maintain the gains they made while working with me in PT.

So what good do foam rollers do?

Well, a survey of 685 sports and orthopedic physical therapists identified the top four benefits of foam rolling:1

1. Decreased pain (after you’re done using them)

Pain and fatigue are often associated with trigger point soft tissue damage. There are many studies that have shown that massage is helpful in alleviating the pain caused by this soft tissue damage. This is because massage increases blood flow at the areas where pressure is applied, which aids in healing of the tissue. Foam rolling is a technique you can use independently to get similar results to a deep tissue massage. And it’s a lot cheaper too. The average foam roller costs about $20.

2. Decreased muscle stiffness

Muscle stiffness can actually be measured by something called mechanomyography. This is a test that monitors the temporospatial summation of electrical activity at the motor unit (a building block of the musculoskeletal system that is composed of one motor neuron and the skeletal muscle fibers which it innervates). Mechanomyography has been used in several foam rolling studies to demonstrate decreased muscle stiffness after foam rolling. However, this effect lasts an average of only 15 minutes.2

3. Increased range of motion

Several studies have explored the change in range of motion (ROM) at a specific joint, after foam rolling was performed to a muscle group adjacent to that joint. One specific study found that hip flexion ROM improved by 23 degrees on average from baseline measures, after foam rolling and statically stretching the hamstring muscle group.3 This was compared to an improvement of only 12 degrees of improved hip flexion ROM after static hamstring stretching alone. The group of subjects who only foam rolled their hamstrings and did not stretch, had an average of only 6 degrees of improved hip flexion ROM. So, if you have tight hamstrings, I recommend making the time for both foam rolling and stretching. You might feel a little more pain than you would like, but you will see results!

4. Improved athletic performance

According to a study on collegiate male athletes, foam rolling performed in conjunction with a dynamic warm-up can lead to objective improvements in speed, power, strength, and agility.4 This study showed improvements in 1 rep max bench press and 37 m sprint test after a dynamic warm-up and total body foam rolling, versus just a dynamic warm-up. A dynamic warm-up is a series of movement drills that gradually increase from light to moderate intensity. These may include squats, pushups, jump squats, high knees, etc.

Ok, foam rolling sounds great! How do I use a foam roller?

  1. Research suggests that you should foam roll each muscle group for 30 seconds to 2 minutes daily at a self-selected rhythm.
  2. Foam rollers can be used on many different muscle groups, and it is beneficial to perform total body foam rolling. However, if you have time limitations, it makes sense to foam roll the muscle groups that feel the most stiff or painful to you on that day.
  3. You can use a foam roller either before or after your workout. If foam rolling before your workout, you should use it in conjunction with a dynamic warm-up. If foam rolling after your workout, you should follow your foam rolling with static stretching on similar muscle groups in order to maximize gains in joint range of motion.
  4. Foam rollers apply the greatest amount of pressure at more proximal muscle groups (closest to your center of mass). On average, about 29-50% of your body weight is actually applied to the muscle group you are foam rolling. If you feel too little pressure, you can lift one leg up off the ground to increase the compression at the targeted area.
  5. Here are some examples of how to foam roll specific muscle groups:

 

Here is a video tutorial for foam rolling different muscle groups:

What kind of foam roller should I get?

There are many different types of foam rollers that you can buy. There are different lengths, densities, and surfaces of foam rollers available on the market. In my experience, foam rollers with higher density tend to last longer, and will give you a longer duration of use. This includes foam rollers labeled as “high density,” and those with a plastic insert in the center of the roller. However, you have to be comfortable with consistently using the foam roller you get. If you have a lower pain tolerance, you should avoid the spiky, deep-tissue massage option, and opt for the lower density foam. I generally recommend the 36-in length foam rollers in order to allow more room for movement without rolling off of the foam.

 
Want to learn even more? Here is a great summary on the benefits of foam rolling: