What exactly is foot pronation?

Foot pronation describes the motion of the foot after it strikes the ground. It is part of a person's natural movement that helps the lower leg deal with shock. Every person pronates to some extent and it is necessary in the normal walking cycle as it allows the forefoot to make complete contact with the ground. Some people pronate more (overpronation) or less (underpronation) than others.

What are the different kinds of pronation?

Normal pronation: The normal running gait strikes heel first, rolls to the arch, and then pushes off with the ball of the foot and allows for a more efficient push off. A person with a normal arch tends to have normal pronation.

Overpronation: When you pronate too much, your weight is transferred to the inner part of the foot, and as the runner moves forward the load is borne by the inner portion rather than the ball of the foot.  A person with a flat or flattish arch tends to overpronate.

Underpronation (supination): If you underpronate, the feet roll outwards (or remain highly rigid) when in contact with the ground. A person with a very high arch may tend to underpronate.
 
What are the risks for injury?

Excessive pronation that is not addressed can lead to a wide range of overuse injuries, affecting ligaments in the feet, ankles, hips, the achillies tendons, knees and lower back.

Is knowing your pronation type important?

Since pronation is an essential part of running mechanics it tends to be a focal point for many runners. When your natural motion becomes abnormal, it can cause alternations in the running mechanics of the entire leg which can potentially lead to a running injury. There are a few injury prevention methods available, orthotics for example, and finding a running shoe that matches your pronation patterns.

If you are unsure what your pronation type is, the best way to find out is to get running gait analyzed by a podiatrist or sports therapist. This way, you can be sure that you will get an accurate diagnosis of your running style, which will ultimately help you determine the best training methods and products that suit your individual needs.

References from the SIRC Collection:

1. Cheung R, Ng G. Influence of Different Footwear on Force of Landing During Running. Physical Therapy. May 2008;88(5):620-628.
2. Efficacies of different external controls for excessive foot pronation: a meta-analysis. British Journal Of Sports Medicine. July 15, 2011;45(9):743-751.
3. Gojanovic B. Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study. Schweizerische Zeitschrift Für Sportmedizin & Sporttraumatologie. December 2013;61(4):52-53.
4. Halvorson R. Does Foot Pronation Cause Injury?. IDEA Fitness Journal. October 2013;10(9):11. 
5. Zambelli Pinto R, Souza T, Maher C. External devices (including orthotics) to control excessive foot pronation. British Journal Of Sports Medicine. February 2012;46(2):110-111.

Match Point: Treating and Preventing Tennis Elbow

Tennis elbow is a very common sport related injury. Despite its name the injury can occur in a number of different sports. While usually a fairly minor injury, the resulting pain, discomfort, and potential weakness can prevent a person from participating in their activity of choice. Thankfully if the individual is knowledgeable, tennis elbow can be easily treated and potentially prevented.

Before you can treat tennis elbow it is important to have an understanding of exactly what the injury is and what the symptoms are. Tennis elbow (lateral epicondylitis) is an injury to the tendon that attaches all the extensor muscles for your wrist and fingers to the outside of your elbow. Although this article is focusing on tennis elbow, golfer’s elbow (medial epicondylitis) is a similar injury that affects the tendon attaching the flexor muscles to the inside of the elbow; it therefore has similar symptoms and treatment just with a different location.

Symptoms of Tennis Elbow 

• Inflammation and pain localized to the outer area of the elbow 
• Reduced grip strength 
• Pain when you bend the wrist and straighten the elbow 

 Tennis elbow is an injury caused by repetitive movements and therefore can best be treated by no longer taking part in the activity or sport that is forcing the repetitive motion. Unfortunately for some people that may not be an option, in these cases there are many treatment options to consider:

• RICE (rest, ice, compression and elevation) is a great strategy to help minimize the symptoms of tennis elbow and speed recovery. 
• Anti-inflammatory medications can help relieve the pain associated with the injury. 
• Braces for the elbow can help reduce the stress placed on the tendon. Surprisingly a wrist brace can also be helpful as it limits the use of the muscles that are pulling on the tendon. 

Obviously the best way to deal with tennis elbow is to avoid it altogether. If you play a sport or have a repetitive activity that puts lots of strain on the muscles in your wrist and fingers, racquet sports are the biggest offenders, then you need to plan ahead. Here are a few things to help avoid tennis elbow:

• Ensure you have proper form while engaging in your sport or activity can help reduce the risk of injury. 
• Fatigue can lead to improper form which increases the potential for injury; by strengthening the muscles involved you can limit fatigue. 
• Use a brace for the elbow or wrist to reduce stress on the tendon. This can be done during prolonged periods of your activity or sport even before you show signs of the injury. 

When it comes to tennis elbow the best defence is awareness, look into whether any activities or sports you take part in may put you at risk for the injury. If you display any of the symptoms treat immediately, if the injury persists or the pain is severe please see your doctor right away. With proper awareness and treatment you will be able to return faster from injury and reduce the chances of it recurring.

References from the SIRC Collection: 

1. Aronen, J. (2012). How to reverse effects of reverse tennis elbow. Handball, 62(1), 66-67. 
2. Aronen, J. (2008). Serving up some help to treat tennis elbow. Handball, 58(4), 66-67. 
3. Howe, D.K. (2007). Tendon Trauma. American Fitness, 25(6), 9. 
4. Knudson, D.V. (2004). Biomechanical studies on the mechanism of tennis elbow. Engineering Of Sport 5, 1(1), 135-141. 
5. Reynolds, L. & Rolf, R.H. (2013). Health and Handball: My Elbow Hurts. Handball, 63(3), 34-35.
6. STRETCHING AIDS In Tennis Elbow Prevention. (2009). 
7. Tennis Life, 19. Waseem, M., Nuhmani, S.S., Ram, C.S., & Sachin, Y. (2012). Lateral epicondylitis: A review of the literature. Journal Of Back & Musculoskeletal Rehabilitation, 25(2), 131-142.

10 Tips for reducing the risks of ski and snowboarding injuries

Winter is here and skis and snowboards are being polished up for weekends spent on the hill. Both skiing and snowboarding are excellent winter activities for adults and youth to enjoy as a recreational pastime or competitively. Propelling yourself down a mountain at high speeds does have its share of risks, so we're sharing some tips for keeping yourself and your family safe on the hill this holiday season.

1. Wear proper protective equipment such as helmets, goggles and wrist guards
2. Ensure your equipment has the proper fit and know how to properly care for it - loose or poorly adjusted bindings increase the risk of foot, ankle and lower leg injuries
3. If you are a beginner, get some lessons from a professional before tackling the hill
4. Be aware of your surroundings, many serious injuries result from colliding with trees, poles or other skiers and snowboarders
5. Be aware of the weather and slope conditions - the lowest risk of snowboard injury is on deep snow, such as powder, fresh snow or groomed slopes
6. Ski and snowboard on hills that are at your ability and skill level 
7. Stay on designated marked trails 
8. Never go out on the hill alone
9. Learn how to fall. Relax and if on skis, keep your knees together. Cruciate ligament knee injuries are one of the biggest problems in skiing. 
10. Skiing and snowboarding are physically taxing to the body, be honest about your fitness levels and do some training before you hit the slopes. When you are out there, be sure to warm up and cool down at the beginning and end of your day.

There is a 35% reduction in head injury risk with helmet use while skiing or snowboarding - Think First Canada

Skiing and snowboarding are great winter sports which can offer fun and exercise for the whole family. With a little preparation, injuries can be avoided with some professional instruction, properly fitted protective equipment, and a little common sense.

References from the SIRC Collection:

1. Bladin C, McCrory P, Pogorzelski A. Snowboarding injuries: current trends and future directions. Sports Medicine. 2004;34(2):133-138. 
2. Fuselli P, Hagel B, Stanwick R. Vancouver Charter: bringing ski and snowboard helmet legislation to Canada. Injury Prevention. September 2, 2010;16:A88.
3. Kim S, Endres N, Johnson R, Ettlinger C, Shealy J. Snowboarding Injuries: Trends Over Time and Comparisons With Alpine Skiing Injuries. American Journal Of Sports Medicine. April 2012;40(4):770-776.
4. Kim S, Lee S. Snowboard Wrist Guards-Use, Efficacy, and Design. Bulletin Of The NYU Hospital For Joint Diseases. April 2011;69(2):149-157.
5. Langan M. Ski and snowboard injuries - reducing the risks. Sportex Health. December 2000;(7):33-35. 
6. Rebecca M H. Are there risk factors for snowboard injuries? A case-control multicentre study of 559 snowboarders. British Journal Of Sports Medicine. September 2010;44(11):816-821.
7. Sakamoto Y, Sakuraba K, Ohbayashi O, Kawakita K, Inoue T. Snowboard and skiboard injuries in recent years: a comparison with ski injuries. Japanese Journal Of Clinical Sports Medicine. April 2006;14(2):218-227.

Preventing School Sports Injuries

With fall just around the corner, high school students will soon be hitting the gridiron iron fields, the soccer pitch and the rugged terrains of cross-country running. These sports provide another opportunity for children to get active, opening their minds to dreams of becoming great champions, and creating lasting memories. For those athletes however, who have been sitting by the pool or at the beach over the summer and who have neglected their early season training, September can be a prime time for injury.

Why do injuries occur?

There are multiple reasons why young athletes can become injured, these include returning to full activity participation too quickly, biomechanical issues, improper equipment and not having a physical exam before starting training and especially after recovering from an injury or health issue.

Types of injuries

Young athletes usually sustain three types of injuries:

1. Acute injury which occurs from a single, traumatic event such as broken bones, sprains, concussions and dislocations. 
2. Overuse injuries which are injuries that occur over time from repetitive actions. Some overuse injuries can include shin splints, tendinitis and stress fractures. 
3. Recurrent injuries which are injuries sustained when an athlete returns to the playing field before the injury has fully healed, or if he or she returns too fast, rather than gradually building fitness. 

How to teach student athletes to play safe 

1. Physical exams at the beginning of the season allow athletes to be prescreened for injuries or health issues. 
2. Warm ups and cool downs should be done before and after any physical activity. A light jog will bring the athletes heart rate up from the resting rate. Jogging warms the muscles, which are more susceptible to injury when cold. Cool downs bring the heart rate down and help clear the build-up of lactic acid, allowing athletes to be less sore, thus expediting recovery for the next day. 
3. Using proper training techniques and equipment teaches good fundamentals while minimizing injuries in the short and long term. Improper technique can lead to serious injuries; explaining and demonstrating the right way to perform a skill is crucial in injury prevention and development of the athlete. Using gear which fits and which is appropriate to the sport helps prevent injuries and keeps the athlete safe. 
4. Gradually increase training to allow athletes to adjust and recover properly. An off-season program is also beneficial to your athletes as it allows them to stay in shape, without having to start from scratch at the beginning of the season. 

Many school sports injuries are preventable through proper training, use of proper equipment and right conditioning. To build a successful team you have to have all your athletes’ healthy and ready to contribute. Keeping your team healthy makes the experience more memorable and gives your team the best chance of achieving its goals.

References from the SIRC Collection:

1. Brumitt J. Injury Prevention for High School Female Cross-Country Athletes. Athletic Therapy Today. July 2009;14(4):8-12.

2. INJURY PREVENTION AND PERFORMANCE. Journal Of Pure Power. April 2009;4(2):58-60.

3. Knowles S, Marshall S, Guskiewicz K. Issues in Estimating Risks and Rates in Sports Injury Research. Journal Of Athletic Training. April 2006;41(2):207-215.

4. R C C. The prevention of catastrophic head and spine injuries in high school and college sports. British Journal Of Sports Medicine. December 2009;43(13):981-986.

5. Sarmiento K, Mitchko J, Klein C, Wong S. Evaluation of the Centers for Disease Control and Prevention's Concussion Initiative for High School Coaches: “Heads Up: Concussion in High School Sports”. Journal Of School Health. March 2010;80(3):112-118. 

6. Shanley E, Rauh M, Michener L, Ellenbecker T. Incidence of Injuries in High School Softball and Baseball Players. Journal Of Athletic Training. November 2011;46(6):648-654. 

7. Yang J, Bowling J, Lewis M, Marshall S, Runyan C, Mueller F. Use of Discretionary Protective Equipment in High School Athletes: Prevalence and Determinants. American Journal Of Public Health. November 2005;95(11):1996-2002.

Stress Fractures

Stress fractures are a common injury in athletes and are most often associated with participation in sports involving running, jumping or repetitive stress. A stress fracture is a micro fracture of a bone that results when the rate of healing is unable to keep up with the rate of breakdown that is being caused by repetitive stress placed upon it. Stress fractures occur most frequently at the beginning of a sports season due to the increase in physical activity that is required. Studies have shown that athletes participating in tennis, track and field, gymnastics, and basketball are particularly susceptible to this type of injury.

Stress fractures can occur in two ways:

1. The redistribution of impact forces resulting in increased stress at focal points in bone.
2. The action of muscle pull(s) across bone.

The tibia, which is the larger and stronger bone of the lower leg, is the site of approximately 50% of all stress fractures in athletes. - Running & Fitnews

 Symptoms of a stress fracture:

• Localized bone pain
• Pain is aggravated with physical activity and relieved with rest
• Area may be tender to the touch, with occasional swelling and redness

Recovery

One of the biggest mistakes athletes make after being diagnosed with a stress fracture is returning to training too quickly. It's important to let the body heal and if it's rushed, there is a greater risk that the injury will reoccur. Depending on the severity of an injury, the healing process can be anywhere from eight to seventeen weeks. Clinicians recommend that training begin slowly with a low intensity and be pain free. Cross training is a great option for recovery and may include deep water running, cycling and gym work.

Prevention

Stress fractures are managed best by taking preventative measures. Stress fractures are directly related to training loads and how fast an athlete increases the frequency, intensity, and duration of their activity. Bones can adapt to repetitive stress but extreme stress, if it occurs too often, can overwhelm the body's ability to adapt. Having a varied training schedule is essential for prevention as well as having the proper athletic gear. Distance runners are particularly susceptible to this type of injury and it's recommended that athletes replace athletic shoes as they wear out, approximately 700-1,000 kilometres or 6-12 months.

Other risk factors beyond training schedules and loads are nutrition and gender. Calcium and vitamin D deficiency decreases bone density which can increase the chance of injury. For female athletes, amenorrhea (infrequent menstrual cycle), osteoporosis and/or an improper diet can all contribute to the occurrence of stress fractures.

Coaches and athletes should be aware of the effects of overtraining and the importance of taking rest days. If you think you may have a stress fracture, keep in mind that this type of injury should not be self treated. Proper diagnosis should come from a physician and depending on the location and severity, recommendations for treatment will differ.

References from the SIRC Collection:

1. Avoiding a Stress Fracture is Largely up to You. Running & Fitnews. July 2012;30(4):9-13.
2. Dawson-Cook S. STRESS FRACTURES. American Fitness. September 2010;28(5):56-57.
3. Ekstrand J, Torstveit M. Stress fractures in elite male football players. Scandinavian Journal Of Medicine & Science In Sports. June 2012;22(3):341-346.
4. Hunt A. IT'S JUST SHIN SPLINTS... RIGHT?. Triathlon Life. Winter2009 2009;12(1):54-56.
5. Moran D, Evans R, Hadad E. Imaging of Lower Extremity Stress Fracture Injuries. Sports Medicine. February 2013;43(2):345-356.
6. POLLOCK N. STRESS FRACTURES IN SPORT. Sportex Medicine. October 2011;(50):20-24.
7. Poynton E. Stress Fractures. Modern Athlete & Coach. January 2011;49(1):16-17.
8. Smith R. Stress Fractures of the Hip in Young Athletes. Hughston Health Alert. Spring2007 2007;19(2):6.

Rotator Cuff Tears - Symptoms and Treatment

Injury to the shoulder is common in sport especially with athletes who depend on regular and heavy use of the shoulder joint, for example: baseball, tennis, badminton, weightlifting, football, golf and swimming. The rotator cuff is a group of four muscles that work together to stabilize the shoulder joint. It is a ball and socket type joint where the top part of the arm bone (humerus) forms a joint with the shoulder blade (scapula). The rotator cuff holds the head of the humerus into the scapula and controls movement of the shoulder joint. A rotator cuff tear is quite simply a tear of your shoulder’s rotator cuff tendons.

A rotator cuff tear can occur in two ways: 

1. Sudden or accute trauma - which can occur through falling or being hit in the shoulder
2. Repeated micro-trauma - is a tear of the rotator cuff tendon that occurs slowly over time through repeated actions and overuse.

What are the symptoms of a rotator cuff tear?

  

Rotator cuff tears may be partial or full thickness tears and the symptoms vary for each.

Partial thickness tear - is when a tear does not completely sever the attachments to the bone. Symptoms may include a mild soreness in the shoulder, clicking and weakness when lifting your hand above your head or your arm behind your back.

Full thickness tears - are complete tears that include a full detachment of the tendon from the attachment site. Symptoms include severe shoulder pain and an inability to lift your elbow away from your body.

What are my treatment options?

Treatment will vary depending on the severity of the injury with most patients recovering from rest and physiotherapy. For more serious injuries, treatments may include corticosteroid injections or surgery. 

After an injury or surgery, adopting an exercise conditioning program will help you with your recovery. A typical program will last 4 to 6 weeks and should include exercises that improve strength and flexibility, and increase range of motion. After your recovery, it may be a good idea to continue performing the exercises two or three times a week as a prevention measure against further injury.

There are many exercises you can perform to help your shoulder heal and all should be performed under the supervision of a doctor or physiotherapist. Some online examples include:

• Physical Therapy Protocol for Patients Following Shoulder Injury
• Rotator Cuff Shoulder and Conditioning Program
• Rotator Cuff Home Program 

If you suspect you have a rotator cuff tear, it's important to seek the advice of your health care practitioner.

the rotator cuff, a group of four muscles that work together to provide the shoulder joint with stability. - See more at: http://www.bidmc.org/YourHealth/BIDMCInteractive/HealthyIs/BonesandJoints/Shoulder/CommonSportsInjuries.aspx#sthash.WRSKxOfj.dpufThe

the rotator cuff, a group of four muscles that work together to provide the shoulder joint with stability. - See more at: http://www.bidmc.org/YourHealth/BIDMCInteractive/HealthyIs/BonesandJoints/Shoulder/CommonSportsInjuries.aspx#sthash.WRSKxOfj.dpuf

References from the SIRC Collection:

1. Gudmestad J. Arm yourself against injury: a torn rotator cuff can mean searing pain, slow healing, and even surgery. But yoga can strengthen your shoulders and help prevent problems. Yoga Journal. December 2003;(178):129-131.
2. Grossfeld S. A BODY IN MOTION. Cross Country Skier. December 2007;27(3):12-13.
3. Martinez K, Tymon G, Lentz D. THE CLINIC: Weight Training Around Shoulder Pain. Running & Fitnews. September 2011;29(5):18-19.
4. Molloy L, Robertson K. The Throwing Shoulder: Common Injuries and Management. Modern Athlete & Coach. October 2007;45(4):15-19. 
5. Petersen C. Posterior cuff training: keep the shoulders healthy with these basic and effective rotator cuff exercises. Fitness Business Canada. March 2005;6(2):52.
6. Wang R. Don't Shrug Off Shoulder Pain!. Black Belt. November 2011;49(11):42-43. Williams K, Kilroy R. Rotator cuff injuries. Swim Magazine. November 1994;10(6):11.

Training logs as effective training tools

Sport is about the pursuit of excellence. Before you can get there, you have to invest a lot of time and effort into training. For cyclists, it means a lot of hours in the saddle, training you body to be able to ride your local road race or if you are one of the best in the world, the Tour de France. The 2013 Tour de France is comprised of 21 stages, completed in a 23 day period, covering over 3400 kilometers. For those doing the math, that is an average of 162km each day that the competitors ride.

In order to be able to tackle such a feat, you need to train properly. Monitoring your training to ensure you are getting the proper nutrition and recovery is necessary to be able to prepare for the hilly, mountainous, flat and time trial stages endured in the race.

An excellent way to monitor your progress during training and racing is to write things down in a training log or a training dairy. A training log or diary is a document in which you can record your training, pre and post race routines, progress, etc. It can be as simple or as complex as you wish it to be.

A training log can help improve your cycling, since you are able to compare your training week-to-week, month-to-month and year-to-year. It gives you a progress report of how well you are doing by recording the short term and long-term development of your cycling career. For an athlete it is good to look back and see if you are making any improvements during workouts and racing. Having this data in your training dairy allows you to compare previous workouts and judge whether you are improving, maintaining the status quo or not improving at all. It also enables you to make the necessary adjustments and understand what does work and what doesn’t work.

A training log can be a motivational tool, help set goals and build confidence. By simply looking at your log, you can review your progress, which can help with motivation. It can help with goals setting because it gives you an idea of your fitness allowing you to adjust your goals and keep them realistic. Knowing how fit you are gives you confidence, since you understand where you are in your training. A training log simply allows the athlete to go back and look at what helps the athlete perform best during competition and training.

A training log keeps track of patterns such as:

• Consistency in training 
• Racing times 
• Sleeping habits
• Nutrition 
• Recovery
• Burnouts
• Injuries 

When training to tackle a race such as the Tour de France, a training log allows a cyclist to view their progress as they prepare to ride for 21 stages. Using a training log as a preparation tool reassures an athlete they have done all they can do to prepare.In the process,the information recorded and assessed in a training log can boost an athlete’s confidence as they toe the line.

References from the SIRC Collection:

1. Deters T. Journaling your journey: write your way to a better physique with a training & nutrition log. Muscle & Fitness. June 2002;63(6):24. 
2. Kuzzy G. LOG IT!. Cross Country Skier. December 2008;28(3):96. 
3. Menaspà P, Abbiss C, Martin D. Performance Analysis of a World-Class Sprinter During Cycling Grand Tours. International Journal Of Sports Physiology & Performance. May 2013;8(3):336-340. 
4. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16. 
5.Pinar S, Kaya F, Bicer B, Erzeybek M, Cotuk H. DIFFERENT RECOVERY METHODS AND MUSCLE PERFORMANCE AFTER EXHAUSTING EXERCISE: COMPARISON OF THE EFFECTS OF ELECTRICAL MUSCLE STIMULATION AND MASSAGE. Biology Of Sport. December 2012;29(4):269-275. 
6.Young B, Medic N, Starkes J. Effects of Self-Monitoring Training Logs on Behaviors and Beliefs of Swimmers. Journal Of Applied Sport Psychology. October 2009;21(4):413-428.

Reaching the limit

The training loads for an elite athlete can be taxing, to say the least.  Work too little and you won't get the results you want, work too hard and there is chance something will break.  It's difficult to understand how the body can cope with the kind of mass training that we demand of it. So the question becomes: 

How do you know where the line is?

• Listen to your body - Obviously you cannot stop training for every ache or pain that manifests itself, but you can be aware of when pain is "acceptable" and when to seek medical help.
• Understand how long it takes for your body to adapt to greater training loads.  Basic strength changes in one area of the body take a minimum of six weeks, tightness in the tendons and connective tissue takes three months, and bone can take six to twelve months to fully adapt.
• Know the symptoms of overtraining or burnout - Extreme tiredness on a regular basis, diminished or no motivation, negative or cynical attitude towards your sport, increased pain in the joints or limbs, weakened immune system, among others.

What can I do to prevent overtraining?

• Let yourself know it's OK to take breaks, you will see better results if you allow your body to recover.
• Cross train - Include some easy workouts in your training, varying your training also helps to prevent overuse injuries.
• Get adequate sleep - This is big one, many elite athletes have early starts and busy schedules so it can be easy to convince yourself that losing a few hours of sleep doesn't make much of a difference.  In fact, just two days of inadequate sleep can affect performance, motivation, focus and energy levels.

There are many talented athletes who, in order to make themselves better, push their bodies too hard and end up in a cycle of injury and frustration.  With large training loads, injury is almost inevitable, but knowing your body and knowing what to look for is a step in the right direction for injury prevention.

References from the SIRC Collection:

1. Bales J, Bales K. Training on a Knife's Edge: How to Balance Triathlon Training to Prevent Overuse Injuries. Sports Medicine & Arthroscopy Review. December 2012;20(4):214-216.
2. Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scandinavian Journal Of Medicine & Science In Sports. October 2, 2010;20:95-102.
3. Lemyre P, Roberts G, Stray-Gundersen J. Motivation, overtraining, and burnout: Can self-determined motivation predict overtraining and burnout in elite athletes?. European Journal Of Sport Science. June 2007;7(2):115-126.
4. McKune A, Semple S, Peters-Futre E. ACUTE EXERCISE-INDUCED MUSCLE INJURY. Biology Of Sport. March 2012;29(1):3-10.
5. Overtraining. Cross Connections. August 2011;:7.
6. Wallden M. The Yin & Yang of rehabilitation & performance. Journal Of Bodywork & Movement Therapies. April 2012;16(2):258-264.

Sports and your Smile

SIRC Newsletter now available online: Sports and your Smile

Mouthguards are a top priority as sport equipment; they protect not just the teeth, but the lips, cheeks and tongue. The statistics say that up to 40% of sport-related injuries involve the face in some way so it’s worth it to invest in the proper equipment. Custom-fit face masks and/or mouthguards are essential in preventing the facial injuries that are so common in sport. Helmets and face masks can also help protect athletes from head and neck injuries such as jaw fractures and concussions.

Read more:   http://www.sirc.ca/newsletters/December12/index.html

Managing Calf Strains

Whether you are a high performance or recreational athlete, you have all probably experienced cramps in your calves at one point or another.  The main cause of calf strain comes from muscle fatigue and can happen while participating in a variety of different sports.  It is commonly believed that cramps can be caused by low electrolytes/sodium but so far there has been no evidence to support that claim. 

If your muscles start cramping from fatigue it is usually associated with training errors.  Sudden increases in exercise intensity before you've given your body time to adjust is one of the main reasons people injure themselves.  When the calf muscle is put under too much strain, it goes into protection mode, shortens, and the result is pain and a muscle cramp.  Often this pain will go away given a bit of time, but if pushed again too soon you increase the risk of tearing the muscle.

A common mistake for beginners is to try to do too much too soon. Completing the same workout every day without rest, causes your body to fatigue and makes it more prone to injury.  If you wish to train everyday, go for it, but keep your workouts varied and add some low intensity exercise for a good balance.

What do I do if my muscles start to cramp? 

If your feel your calves seize up, you should ice for the first 24 to 48 hours.  Follow the RICE formula: rest, ice, compression and elevation.  It's good to note that if the pain persists longer than 48 hours you should consult a doctor or physiotherapist. 

How long does it take to recover?

Recovery can be anywhere from two to four weeks which can be a big interruption to a training routine.  If the tear is severe, it can take up to eight weeks for a full recovery.  For treatment, a combination of physical therapy, massage therapy, and cross-training are recommended.  Once you feel like you can move with minimal pain, take it slow and try cycling, swimming, or pool running since they are all low impact exercises which will lower your risk of re-injury.

References from the SIRC Collection: 

1. Calf strain. Cycling Weekly. September 8, 2011;:46.
2. KREDA A. Get a Leg Up. Tennis. April 2011;47(3):60.
3. Millar A. Early stretching routine for calf muscle strains. Medicine & Science In Sports. Spring 1976;8(1):39-42.
5. Stephenson C. In the second part of our non-technical injury guide for athletes, we look at muscle and tendon injuries. Sports Injury Bulletin. July 2002;(21):10-12.
6. Wright P. Common injuries: calf strain. Australian Fitness Network. 2003;16(2):48-49.