Bone Strengthening To Avoid Sport Injuries

Fractures are among the most common sports injuries that affect many athletes. There are many measures to help reduce these types of injuries. Depending on the severity of the injury, fractures can take up to several months to heal. Fractures and dislocations can be signs of lack of or poor conditioning. The body requires regular exercises to help strengthen the muscles and bones. A good physical conditioning is one that increases muscle flexibility while helping to avoid injuries.

For many people in general, bone and muscle strengthening exercises are not a priority in their work out schedule. Bone conditioning is viewed as more appropriate for those in contact sports or in bodybuilding. Bone-strengthening exercises involve stretching out muscles and strengthening bones with resistance-offering exercises. These exercises help increase fitness and strength. Here are a few such exercises to try;

§  Own body weight exercise- These exercises involve strengthening your muscles by using your own weight against gravity resistance. They include push-ups, pull-ups, and abdominal exercises. The exercises not only increase the bone density but also increase flexibility.

§  Free weight exercise- they include the use of weights such as dumbbells, ankle and wrist weights and weight lifting chains. These weights are not fixed but they also offer resistance to help build bone strength.

§  Machine weight exercises - fixed machines offer great resistance. Use of hydraulics and weight stacks can help in strengthening the legs and shoulder muscles and bones.

You can improve your speed, strength, muscle endurance and agility with such strengthening exercise techniques.  If done correctly, you can prevent many sports injuries associated with tendon and ligament tear, muscle exhaustion and bone fractures. There are other strengthening exercise techniques if you do not have access to free or machine weights. Activities such as hiking, dancing, stair climbing and running will also achieve the same effect. They will increase the strength of the core and flexibility.

Bone-strengthening exercises are important to your health but should be done with care. Done with poor technique, they could lead to significant injuries under certain circumstances. To achieve the best results;

·      Rest- it gives your body time to rest and heal. Take a break from exercises and always ensure you get enough sleep. Proper rest assists muscles to relax and grow. You also get renewed energy for the following day’s work out.

·      Avoid high impact exercises when injured- high impact exercises should be avoided when in pain, injured or recovering from a sports injury. Start with light weights or low impact exercises as you build your way up to heavier weights.

·      Stretch- be sure to warm up before doing these exercises and stretch after.

·      Use proper technique- for weightlifting, there is a proper way to lift weights and avoid lower back injuries. This is not just in weightlifting. There is a proper way to achieving maximum benefits from bone strengthening and other exercises. Make sure you are doing it correctly - every time. Hire a professional trainer to help ensure you understand proper exercise techniques.

Most sports require strength and muscle endurance. Follow the above tips to achieve improved bone density and help avoid injuries.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Benefits of Physiotherapy

Physiotherapy, also known as physical therapy, is not only for those individuals suffering from chronic back or neck pain or have been involved in an accident. This healthcare can benefit anyone with a variety of health conditions. 

Chiropractic care is usually used to treat neuromusculoskeletal complaints, for example, neck pain, back pain, joint pains and chronic headaches. Physiotherapists use drug-free, hands-on approach to help relief disorders of the musculoskeletal system. The following are reasons why you should consider physical therapy:

Management of back and neck pain

The most common reason why people go for physiotherapy is for back pain relief. Lower and upper back pains are attributed to spinal problems and misalignments. Through spinal readjustments and massage, a physiotherapist can help relieve these pains without the use of any drugs. By taking you through a physical routine checkup, your therapist will establish the reasons why you experience those pains and the best way to help relieve them.

Reduction of chronic headaches

Did you know that vertebral subluxations can lead to headaches? Yes, this is very true. When the nervous system is completely out of balance, it can cause spinal misalignments which in one way or another affect the signals sent to the different parts of the body. This can result in a number of problems including migraines, headaches and several other ailments that are associated with misalignment of the spinal bones. But, with the careful manipulations given by a physiotherapist, all these pains will be eliminated.

Maintenance of good posture

Physical therapy is not all about pain relief, it is also important in maintaining a good body posture. A good physiotherapist will not only help in keeping your musculoskeletal system in check but will also advise you on how to maintain a good body posture. Joint pains, back or neck pains can be caused by poor lifestyles, for instance, poor sitting positions and generally an absence of exercises. A good physiotherapist will establish the reasons for the pains and advise accordingly on the best way to reduce or avoid such pains in the future.

Management of stress and tension disorders

Fatigue is one of the leading causes of stress and tension disorders among most people. Through the massages and alignments given by a physiotherapist, your tensed body muscles will relax and you will generally feel the stress and tension slip away.

If you are looking for the best alternative treatment for back pain, neck pain or joint pains, consider visiting a physical therapist that will help you manage these pains and other health issues as seen above.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Coaches’ guide: common sports injuries

In sports, coaches are largely praised for a win and blamed when a team loses. They are the motivation behind the success of the team. Being a coach requires more than understanding the game. It requires that you know the common sports injuries, their prevention and how to treat them.
There are long term and acute injuries in sports. Most long term injuries require scheduling a visit with an orthopedic surgeon or physician. However, for the less acute injuries, the coach or trainer may easily take care of them. Below is a walk-through of the common sports injuries and how they can be treated and/or prevented.

·      Cuts, bruises and abrasions

Many players avoid injuries by taking preventive measures. But even then, accidents happen.  In the field, cuts and abrasions are very common. It is typically the duty of the coach or the team doctor to ensure that the first aid kit is equipped with bandages, cotton wool and antiseptics. Once you observe a player bleeding, take them out of practice or the game and safely clean the wound. Blood is infectious and care should be taken when cleaning. The cut should then be dressed to avoid more bleeding or risk of other contaminants. For serious cases, seek medical attention for stitches and examination.

·      Muscle cramps

Some coaches employ the tough approach to players. Yelling and pushing them to the limits. This can lead to muscle cramps due to over-stretching or exertion. Other causes include dehydration, poor conditioning and electrolyte depletion. A coach should know when to stop the training to avoid muscle cramps. If it happens while the player is in action, the player should be pulled off the game and stretch to ease the muscles. Massaging the affected muscle also helps. Muscle cramps are not very serious but can be very painful.

·      Fractures

Broken arms, legs and fingers are some of the common fractures. Fractures in kids should be treated seriously as they may affect their musculoskeletal growth. Fractures could also do some serious damage in adults in sports. A coach should help the recovery process by benching the player till the injury has fully healed.  As a quick first aid tip, you should apply ice and compression technique to avoid inflammation as you wait for professional medical attention. Fractures can be life threatening especially leg fracture affecting the femoral artery. Examine the nature of the fracture and give proper attention.

·      Runners knee

Runners knee is caused by overuse of muscles that lead to tendon irritation. A sharp pain in the kneecap is a sign of runners knee. It affects movement, causing one to limp. It is always good to advise your team to replace insoles and shoes regularly to avoid runners knee. You can also cross train the players to avoid overuse of certain muscles. To avoid further injury, the coach should remove the player from the game and offer some time for rest and rehab.

·      Concussion

Concussion is common in contact sports. The symptoms to watch out for are dizziness, vision disturbance, nausea, disorientation, headaches and loss of balance. It takes a couple of weeks or a month to heal. If not well attended, it can be life threatening. Coaches should examine their players for these signs and take corrective measures if present.

·      Sprains and strains

These types of injuries are painful and result from tendon or ligament tear. An immediate course of action is to place ice on the affected area. Most sprains and strains need the Rest, Ice, Compression and Elevation (RICE) approach. The technique reduces inflammation and limits internal bleeding.

Dislocations are another common sport injury, and pain only lasts a few weeks. Players have been known to continue playing with the above injuries. As a coach, help prevent the injuries from becoming more serious by pulling the player out of the activity and offering first aid if possible.

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.