Top 6 Girl Sports

According to research, more girls than ever before are engaging in various sports. Participating and staying active in vigorous sporting activities come with a multitude of benefits for girls including; greater mental health, higher self-image, higher self-confidence levels, reduced risky behaviors, lower rates of teenage pregnancies, better communication skills, improved teamwork skills, comradely, responsibility, enhanced leadership skills and of course potential monetary rewards. Girls in sports are expected to work as hard as boys to succeed.

Here are the top 6 Girls sports in the world

1.     Volleyball

Volleyball is an interesting and fascinating sport for many girls. The game may have originated in the USA but has spread quickly to other parts of the world. Volleyball is a highly ranked sport that involves two opposing teams of 6 players aside. It has become common to see a high number of women earning a substantial living by participating in the sport professionally. Interestingly; it is believed that there are more than 10 million American females playing volleyball. The sport is popular in global sports events such as Olympics games and World championships - both hard court and sand volleyball.

2.     Gymnastics

Gymnastics is a vigorous yet mesmerizing sport for many girls. Gymnasts engage in a discipline of gymnastics and short routines on a wide range of unique apparatus. The sports regulations and code of points are set by the Federation Internationale de Gymnastique and individual countries gymnastics governing national federations. Gymnastics is loved by many spectators during the Olympics games among other competitive global events.

3.     Cheerleading

Cheerleading is a favorite girls sport in the United States and beyond. Joining a competitive cheerleading squad is many a teenage girl’s dream. Cheerleaders are best known for their typical routines that include cheers, jumps, tumbling, stunts, and dance. With the sport being exposed through International cheerleading competitions and being featured in popular movies such as Bring it On, we can only expect the sport to become more popular with each passing year.

4.     Soccer

Soccer is probably the most prevalent sport globally. The sport is loved by millions of fanatics all over the world with each declaring their allegiance and faithfulness to their favorite teams. Although the sport is mostly enjoyed by men, it is amazing to see more girls getting active in soccer. Soccer has been a great source of income and motivation for many great female players such as Lindsey Horan (Portland Thorns), Fran Kirby (Chelsea/England), Pernille Harder (Wolfsburg / Denmark), Lindsey Horan (Portland Thorns / USA), and Marta (Orlando Pride / Brazil). There’s no doubt that women’s football keeps growing in popularity.

5.     Softball

Softball was first played in 1887 in Chicago. Over the years, the sport has become a popular sport for teenage girls with many participating in various categories of softball such as mush ball, kitten ball, playground ball, indoor-outdoor, and diamond girl. For talented softball players, there’s hope for a brighter future provided there’s hard work, passion, discipline, and profound commitment. As this blog is written, we are in the midst of the 2019 Women's Softball World Championship!

6.     Swimming

Competitive swimming is a great way for girls who love sports. There’s every reason to engage in this fun girls sport. Swimming presents girls with so many benefits such as improved breathing systems, enhanced cardiovascular health, improved blood flow, and increased muscle mass. Popular female swimmers include Amanda Ray Beard, Natalie Coughlin Hall, Esther Jane Williams, and Federica Pellegrini among many others.

Conclusion

There’s a need to encourage our girls to participate actively in sports from a tender age - both for the girls themselves and also for society in general.

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.

Women's Sports Injuries

Modern females are increasingly becoming more active participants in sports as compared to yesteryears. Their involvement in sports is a beautiful thing since they make the sporting world better and more interesting for all of us.

Unsurprisingly, determined women train hard and compete at the highest levels. Unfortunately; women in sports suffer some minor and major injuries just like their male counterparts. Today, some of the most common women’s sports injuries are;

Anterior Cruciate Ligament (ACL)

Anterior cruciate ligament (ACL) injuries are very common with female athletes who participate in various women’s sports such as soccer, volleyball, and basketball among others. The truth is that female athletes are more prone to ACL injuries as compared to male sportspeople. Common causes of anterior cruciate ligament injuries include joint laxity, regular misuse of ankle braces, an abrupt change in direction, cutting movements, concentration lapses, alterations in estrogen levels, wider pelvis, flat-footed landing, and hamstring-quadriceps strength imbalances to name but a few. Better coaching, conditioning and strength training can help reduce ACL injuries.

Stress Fractures

Female athletes are at a greater risk of suffering stress fractures due to various contributing factors such as reduced muscle mass, menstrual irregularities, hormonal influences, and low calcium intake, etc. Unlike females, men tend to have more muscle mass and wider bones in general which help reduce risks of stress fractures. The good news is that risks of stress fractures in female athletes can be reduced through better health and superior nutrition routines and coaching.

The Female Athlete Triad

This is a very common type of sports injury for many female athletes engaging in swimming, ballet, figure skating, gymnastics, long distance running, and diving. This disorder consists of a combination of three dreaded health complications of osteoporosis, amenorrhea and eating disorder. The Female Athlete Triad occurs mainly due to physical and emotional stress, poor nutrition, poor training programs, psychological predisposition, and biological factors. This kind of injury can have devastating repercussions for any female athlete including; lost bone mineral density. The disorder can be treated by eating more healthily, better training, & coaching and use of estrogen/progesterone medicine (if described by a physician).  

Knee pain

It is common for female athletes to endure knee pain particularly iliotibial band and patellofemoral pain syndromes. This is mainly due to anatomy and techniques. A nagging knee injury can bring your career to a halt if not properly treated. The disorder is more common in athletes who participate in vigorous women’s sports such as running, hiking, gymnastics and cycling. Prevention is through better training, proper techniques, wearing good sports footwear, and warming up before and after exercising. Treatment is mainly through rehabilitation, medication, and surgeries.

Other common female athletes’ sports injuries include; rotator cuff injuries, Ankle sprains, Shin Splints, and plantar fasciitis. It's tough to be an athlete. Yet, often the rewards can far outweigh the pain.

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.

Best Foods for your Heart Health

Heart disease continues to claim many lives in the United States. Helping to keep your heart healthy and happy requires some effort on your part. Your heart will thank you with each beat!  Start by having regular medical checkups, avoid smoking, and exercise daily. In addition, take care of what you eat. The following foods, when included as part of a regular, sensible diet can contribute positively to the health of your heart.

1.     Broccoli

Studies reveal that regular consumption of steamed broccoli can help prevent heart disease in that it helps to lower cholesterol levels in the body.

2.     Berries.

Berries are known to have antioxidant polyphenols. Antioxidant polyphenols have been proven to reduce the risk of contracting heart diseases. In addition, berries provide our bodies with calcium, folate, iron vitamin A and C - and they taste delicious!

3.     Nuts.

Most varieties of nuts are heart friendly. For instance, peanuts, almonds, pecans, and hazelnuts provide a great source of fiber, protein, minerals, antioxidants, and vitamins. In addition, nuts such as walnuts are known to be rich in omega-3 fatty acids.

4.     Spinach.

Spinach is a good source of magnesium which contributes greatly to a healthy heart. Magnesium helps maintain a good heart beat.

5.      Tomatoes.

A widely used fruit in the US, tomatoes are rich in nutrients that contribute greatly to a healthy heart. For instance, tomatoes are a good source of potassium, vitamin C, choline and folate which help keep our hearts healthy. Besides helping maintain a healthy heart, potassium is vital in our bodies as it strengthens muscles and bones. Additionally, consuming food rich in potassium can help avoid kidney stones. According to scientists, increased intake of potassium accompanied by low intake of sodium is a sure way to reduce the chances of getting heart diseases.

6.     Fish.

Eating fish rich in omega-3s is good for your heart.  The omega-3 fatty acids and protein found in fish are known to contribute greatly to maintaining a healthy heart. Mostly, doctors recommend regular intake of fish to people who are at the risk of developing heart diseases or those who already are suffering from heart illnesses.  AHA (American Heart Association) suggests that we should consume a 3.5 ounce of fish rich in Omega-3s at least two times per week so as to maintain a healthy heart.

Proper diet intake and living a healthy lifestyle are two simple ways to maintaining a healthy heart. Watch your diet and ensure you incorporate the aforementioned foods to your daily dietary intake in the right portions in order to avoid the risk of heart diseases. Here's to your health!

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.

Things to Know About Congestive Heart Failure

Heart disease continues to claim many lives even in this 21st Century of medical advancement and abundance of education on proper diet and exercise. For improved overall health, it's imperative to take good care of your heart. Today is a good day to start!

There are many health issues associated with heart disease, which includes Congestive Heart Failure, abbreviated as CHF. This is not actually a disease but rather a condition of the heart. CHF results from prolonged overworking of the heart. When your heart is forced to work extra hard for many years, it can develop this condition where the normal blood flow slows.

Slowness in blood flow has a negative impact on the rest of the body. When this occurs, the heart is not able to pump oxygenated blood with the force required. Consequently, your organs and tissues won’t get sufficient oxygen, which negatively interferes with how they function. Luckily, if this condition is detected and diagnosed early enough, it is easy to control and manage.

What are some of the symptoms of Congestive Heart Failure (If you experience any of the following symptoms, you should seek medical attention):

1. Severe chest pains and persistence cough

2. Swollen legs, ankles, and abdomen - this is as a result of fluid retention in the body.

3. Shortness of breath is also a common symptom for CHF. 

4. Fatigue even after doing very light activities.

There are many factors that can expose you to congestive heart failure. Some of the factors include the following:

· If you have diabetes.

· Coronary Artery Disease.

· High blood pressure which causes thickening of heart muscles

· Infections or diseases that make the heart muscles weak or stiff.

· Living an unhealthy lifestyle. For instance not exercising regularly or smoking of tobacco.

· Continued exposure to toxins, such as drugs, tobacco, alcohol.

· Damaged heart valves and prolonged cardiac arrhythmia.

· Kidney diseases.

· Emotional stress and depression.

· Liver diseases.

· High salt intake

· Nutritional deficiencies. 

Keep close tabs on the health of your heart, and get your annual medical exams. Early detection of CHF can make all the difference between making simple lifestyle changes and more severe medical solutions.  

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.

3 Common Causes of Sports injuries

There are few ways to improve your overall health and keep fit than through engaging in sports activities. Many sports including football, baseball, cycling, swimming, and weightlifting can be vigorous activities. They all demand intense physical & mental power and endurance. In addition, becoming an avid athlete requires consistent and often times intense training. Unfortunately, many athletes suffer minor or major injuries either during training or when performing.

Here are 3 common (and preventable) causes of sports injuries.

1. Unfitness and inflexibility
Many sportspeople experience predictable or unpredictable injuries due to inflexibility and unfitness. The avoidance of regular training sessions, unhealthy eating habits, fatigue and dehydration can make any person unfit. Some athletes can trace their injuries directly to their inactivity. Stay in the game by systematically building your strength, agility, balance, power, coordination, and flexibility. Don’t let avoidable injuries such as muscle strain, lower back pain, and joint soreness be the reasons why you are not doing what you enjoy doing.

2. Inappropriate footwear and uneven surfaces
Athletes who have a tendency of changing their footwear frequently are more prone to those who stick to their comfortable and effective sports shoes. It’s important to find comfortable and well-designed footwear to help prevent unnecessary foot, ankle and knee injuries. Playing or training on uneven surfaces is yet another common cause of typical injuries to the hip joints, knees, lower back, shin splints, and ankles. Athletes should never compromise in regard to their preferred footwear and training/playing surfaces.

3. Fatigue
Fatigue can easily make an athlete vulnerable to both minor and major injuries. Common fatigue-related sports injuries include; lower back, knee, hip and ankle injuries. Every successful sportsperson understands the importance of having sufficient sleep. Over-training and overworking yourself will not solve your coordination, speed, agility or flexibility problems. Embrace smart training methods and spend enough hours to enjoy your sleep for more productive and enjoyable sports sessions.

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.