Finding fitness, specializing in athletic health care.
|Posted on May 10, 2017 at 3:25 PM||comments (1)|
Mallet finger is a common finger deformity, that I just happened to recently experience. I have injured my fingers when I was younger and playing ball, but usually I experienced some pretty intense bruising and swelling without loss of function. That did not happen this time, so needless to say I was in a bit of denial at first.
Mallet finger is a disruption of the extensor tendon (back side of the hand) over the distal interphalangeal joint. When the extensor tendon is disrupted there is no structure left to extend the joint, resulting in a fingertip that does not straighten and remains in a flexed position. This occurs when the joint experiences trauma, forcing the joint into a flexed position and tearing the tendon. This is seen in athletics when a ball hits the ends of the finger tips (a kickball in my case). It can also be common for the tendon to remain intact, but instead to pull away at the bone resulting in an avulsion fracture. If this injury is left untreated, it will heal in the flexed position and cause difficulty with certain activities such as putting on gloves or putting your hand in your pocket.
In general, the treatment process consists of splinting in neutral or hyperextension for 4-8 weeks. Splints can vary depending on your provider. However, if there is an open injury (such as a cut or laceration), the structures may need stitches. Regardless if there is a fracture or dislocation, treatment will start with splinting and if the injury is deemed unstable or splinting options have failed, surgery may be an option.
Now I am not down and out for 4 to 8 weeks. I am not sitting around and hoping for the best. As long as the injury is properly splinted activity can resume as tolerated. Things like my grip strength have decreased because I am now gripping with two fingers and my thumb versus my whole hand which is not an issue until I try to pour from a gallon of milk or swing kettlebells around my waist. I am still working out and only have to modify a few exercises (but there are so many to choose from anyway that there is just not a reason to quit!). Always make sure your healthcare provider and you are on the same page. While many activities can still be maintained, proper modifications will be made based on how many structures were injured and how much grip the activity requires.
So the injury site is splinted, should it be massaged? Well, yes and no. The injured site right at the joint should not be massaged during the early stages of healing, as we need the scar tissue to be the natural glue to hold everything together. In the early stages of healing with the splint on, motion is restricted causing other joints and muscles to compensate. While I do not recommend the finger to be massaged, I very much recommend the hand ( with modification), wrist and upper extremity ( at least up to the shoulder) to be massaged. This will help bring in healing nutrients and keep the muscles balanced from both the trauma and compensation.
After initial splinting has ended, then your healthcare provider will help you to ween out of the splint. It will be determined which activities are ok and not ok out of the splint. Exercises will be given to regain normal motion. If everything goes well, you will avoid surgery. Always ask questions and understand where you are in your healing process. This is what your healthcare provider is for and your fingers are important. Take care!
|Posted on February 6, 2017 at 6:20 PM||comments (0)|
Many sports require impressive agility. “Agility is the ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture.” Some of the top agile sports include American football, handball, gymnastics & boxing just to name a few. I love watching sports that require high levels of agility. The NFL tests agility during their combine to determine explosive power and ability to change direction with 3 cone drill and shuttle run (5-10-5). This is what allows football receivers to catch a football anywhere along the average distance of a two car garage, a gymnast to hurl through space with twists, turns and back again.
So how do you begin to make your agility noteworthy? This is going to start in exactly the same place as all my other posts--- posture and great muscle balance. Great motion and movement patterns always come from posture and core. When starting a warm up program always include a foam roller plan. Some athletes feel this is a tedious process. Foam rolling large muscle groups, especially those that sit in a short position for long periods of time restores neuromuscular activity to normal. In order to be your best, keep those muscles balanced. If you find a tender spot while using the foam roller hold that spot on the roller for at least 30 seconds or until the tender spot releases. By doing this before your workout you will be able to train with your muscles in better, proper balance, creating healthy movement patterns. Now you are ready to stand tall. Use good posture pulling your head toward the ceiling and pulling your belly button gently toward your spine.
Now that you have properly prepared your body, we are well on our way! Exercises that will enhance agility will include cone drills and ladder drills. Drills like this will begin to provide repetition and body awareness. When starting these drills it can be easy to watch your feet and make sure you are not tripping on the ladder. However, as you gain awareness of your feet, as well as the ladder you can look ahead to where you are going, just as you would in actual competition. It’s not as much about watching the foot placement as it is having the confidence of knowing where you are going before you get there. Foot placement is important, making sure you are not crossing (and tripping over) your own feet. All motion needs to come from the core. This means keeping the core engaged and directing the body with the lumbopelvic hip complex. By guiding your body with the core, your extremities will become much more explosive.
For those who keep their feet on the ground with running type sports, drills such as: LEFT Drill, M-Drill, 5-10-5 Drill and the 4 cone drill. Adding in ladder combinations will be helpful as well including in/in/out/out, side shuffle and backwards in/in/out.
However, some sports don’t keep their feet firmly planted such as swimming, gymnastics or pole vaulting. Other drills may need to be included such as tumbling or suspended trampoline tasks that safely reproduce the required movement.
When acquiring improved agility for sport, nothing reproduces the movements you need like playing your sport. However, a few drills can help progress you from beginner to more advanced work. If you are not sure what drills to start with always work on posture and core. Without posture and core your body will not be working at its fullest potential and eventually slow you down.
Make sure to sign in and start your enhanced program today!
|Posted on January 15, 2017 at 6:20 PM||comments (0)|
Time to fuel your athletic development! How do you know how much energy you burn each day? How do you know if you are matching this with your food intake? Nutrition is what drives our energy and repairs our body to keep competing. Poor nutrition can bring down any athlete.
It takes much energy to train, compete and rebuild. It is important to know how well you are refueling your systems to rebuild damaged tissues as well as maintain energy stores for the following day. When you register on my dotFIT platform, we can accurately calculate your calorie demands. By logging your food daily, accounting for timing and amount of food intake, we can clearly see what may need to be modified to keep your calories, protein, carbs and fats working for you and not against you.
In addition to seeing your calories, protein, carb and fat ratios, you will also have access to menus, shakes, protein bars and boosters that are NSF Certified for sport. This means that a third party tester comes in and tests every batch to make sure there are no banned substances in these products. When you are an athlete who is competing at top level, taking a product that is not tested can contain banned substances and you will not be allowed to compete. In order to maintain your status, it is always a good idea to check any supplement label to make sure that it is third party tested as NSF Certified for Sport.
Many college athletes tend to fall short on nutrition requirements due to so many changes. Tracking your food is a great way to make sure you are staying on the right path.
Start your program today!
|Posted on January 2, 2017 at 1:35 PM||comments (0)|
I know that starting fresh is always a state of mind, but ringing in the new year feels so good. I have been working to clear out the old clutter from last year to start 2017 as simple as possible. I definately have things I wish to accomplish this coming year and setting these goals now can be very important.
You don't have to be big into setting a new year's resolution, but taking some time to reflect on where you have been, where you are and where you would like to be is always a good place to start. Once you decide on the direction you need to go, get out that pencil and paper. Let's go old school and write down those goals. This makes it official and much more real. Once you have specified a goal for the year, then write down why this goal is important to you. Why is this your goal and what does it mean for you? Next, decide how you are going to meet this goal. I know this seems like a lot of writing, but it IS worth it! You may need some help with this part as it helps determine the path you will need to follow in order to meet your goals a year from now. It will include smaller goal setting, how to overcome daily challenges and creates an actual plan for you to follow. At this point, don't be afraid to ask questions, may be even debunk some myths that may be holding you back.
Place this paper in a place where you will see it everyday. These are goals that should not be placed on the back burner, but focused on everyday. If habits need to be changed in order to reach these goals then you will need these reminders. Reminders that there is a point and something bigger than just this moment.
I recently heard a quote that I quite like. "Don't worry about what you eat between Thanksgiving and Christmas. Worry about what you eat between Christmas and Thanksgiving." I find this to be so relavant and important not just for eating but for most anything we need to accomplish. We are not going to have perfect days and things come up to throw us for a loop sometimes. Its really not a big deal. However, during the long haul, for the majority of the time stay focused, see your goal and go get it! You are the change you wish to see.
Soost Outdoor Fit Biz wishes everyone a safe and healthy holiday season. If you have any questions on how to set your goal for the upcoming year regarding weight loss, health, fitness or sport performance do not hesitate to contact me.
|Posted on December 12, 2016 at 3:25 PM||comments (0)|
One of the best parts of my job is sports massage. Most days athletes are happier to see me as a massage therapist than an athletic trainer. I don’t think it has much to do with how uncomfortable treatment can be as much as their mental expectation. Plus, I’m not determining the amount of their participation time with their coach.
I see a large variety of athletes from weekend warriors, runners, high school athletes, college athletes, hockey, rugby, weight & power lifters. The techniques I use are varied and integrated based on client injury, goal and sport. Some injuries are more repetitive in nature and some are just due to contact and direct trauma. I firmly believe that each athlete is one body, one unit, one person and therefore treat the body as a whole. By ensuring that all movement patterns are functional and eliminating even small dysfunctional patterns, injury can heal more quickly or even be prevented.
Massage therapy is a great way to keep your body in check. By providing movement assessments, we can see right away which muscles need to be activated, lengthened, inhibited and integrated. This keeps your body working at its optimal potential.
Don’t feel that sports massage will make you soft, even if you are feeling good. Really, you should want to maintain that “feeling good”. While maintenance to support your body’s health is imperative, it does not mean that your treatment will be specifically relaxing or super comfy. It can still be uncomfortable to release those knots, regain joint motion and strength. It does depend on what the goal of the session is and where you are at in your training program. So talk with your sports massage therapist about movement assessments, past and present injuries, workouts and competitions so that proper techniques can be used at the right time.
By consistently utilizing sports massage, you will be able to maintain health, strength, speed, agility, and dodge potential injury at the same time. Perform at your optimal potential!
https://www.sharecare.com/health/massage-therapy/what-is-sports-massage" target="_blank">Sharecare: Massage therapy
|Posted on November 27, 2016 at 11:55 PM||comments (0)|
I suppose as a sales person, I should say "Why, of course you do!". But here is the scoop and what is involved in a vitamin.
Most people, if they are eating a variety of whole foods (especially home grown or farmer's market) and exercising regularly should be getting vitamins and minerals from their food. However, not everyone fits into this category. If you are working on weight loss, it is important to create a calorie deficit. By moving more and eating smart, you will start to lose weight. Until you reach your maintenance goal, you will need to fill in the nutritional gaps with a supplement.
Growning children also require time,energy and lots of nutrients. It can be difficult to keep up with the needs of a growing child and to fill the gaps supplement will be needed.
If you are very active or an athlete, you deplete nutrients more quickly and will need a multivitamin to fill in any gaps you may have.
Please remember that not all supplements are created equal. One of the biggest issues I see with supplements is the ability to be absorbed and utilized by the body. Often times companies cut corners to save money. This causes the supplement to be either broken down at an improper time, not at all or with improper dosages. With nutrients not being absorbed at the right time, in the right place, your money literally gets flushed down the toilet.
Dotfit provides every person with a screening process as well as a product guide so there is access to all your supplement questions. By using scientific testing, all products can be used together with out over lapping or canceling out any supplements. Random vitamins and minerals are not crammed into one pill with hope for the best. No, they know what works well and what does not via scientific testing so that you get the most out of your supplement. Also, most of Dotfit products are third party tested. This not only means that what is on the label is exactly what is in the bottle, but also means that they are tested to be free of contaminants and banned substances.
While getting your vitamins and minerals from whole foods is always your best choice, there are also several reasons you may also have a nutritional gap to fill. Fill this gap with a quality product specifically designed to do what it says, in the dosages and potency required. Cheaper does not always mean better. Shop dotFit!
|Posted on August 11, 2016 at 4:25 PM||comments (0)|
I have already had a few blog posts regarding posture. But with this new movement series, I strongly feel that it's the best place to start. Everything begins and ends with posture resulting in overall strength, range of motion, joint mechanics and possible injury (or injury prevention). Initially when thinking about posture, think of being stacked like blocks. Head held high, ear over shoulder, shoulder over hip, hip over knee, knee over ankle. Basically one big straight line. At rest this allows even tension on each joint as well as the muscles firing synergistically and working well together.
So this is all well and good, but what happens when you add in life? Sitting at the computer, fixing vehicles, washing dishes, caring for children and even sports all put people in a position of repetition in the same motions causing some muscles to over time become over stimulated while others are under stimulated. In addition, our bodies are created for motion. So if our day does not require much motion such as sitting at a desk all day, driving for long periods, etc. trigger points (and other tender points) set into the muscles causing pain and dysfunction.
Try to create an awareness in your environment. Place things further away in your office space so that you have to get up to get supplies /throw away trash or adjust your rear view mirror in your vehicle so that you can only see out of it when you are sitting in good posture. When starting a walking program, make sure you add in posture walking. Pull your head up high, stack your major joints and do not forget to engage your core. This is always the best starting place and I don’t think that everyone realizes how much our everyday lives factor into our posture and that in a domino effect poor posture can result in dysfunction, pain and injury. How are you stacking up?
|Posted on July 29, 2016 at 7:20 PM||comments (0)|
Its fair week! My kids have their 4-H projects ready to go. Fair food, animal shows and exibits are just a few of the wonderful things the fair has to offer. This year I have also added a trade show booth and am very excitied to be an active part of the Campbell County Fair. I will be there August 5, 6 & 7th.
Come stop by the booth.
- Register to win prizes
- Get a free movement assessment
- Sign up for programs such as on line or injury prevention
- Check out new nutritional products
|Posted on June 14, 2016 at 11:25 AM||comments (0)|
I am so excited to become more involved with our county 4-H! I grew up being a 4-H member and leader. Now my children are active members and becoming strong leaders. I have become the leader for the health project. While this is a very vast topic, I completely feel like a kid in a candy store. I love shareing my knowlege to those that want to know.
Friday, June 17, 2016 we will be learning how to put together first aid kits. I will not be certifying any students on first aid, just going over basics and what is appropriate to have on hand and what to consider for other situations if they should need to create a more specific kit.
|Posted on March 23, 2016 at 3:30 PM||comments (0)|
For a few years, I was an active member of the American Massage Therapy Association’s sports massage team. I loved it! We traveled all over Minnesota and provided post event massages to athletes of all levels (and health conditions). We met so many wonderful people who traveled the country to stay active and support their cause. I learned so much from that team. At the time, I was young and had all the pieces I needed to be a good event therapist, but really didn’t know how to put all those pieces together to create what the athlete needed. So I thought I’d pass on some of the helpful tips they gave me and provide ahttps://www.facebook.com/notes/soost-outdoor-fit-biz/event-massage-therapy-check-list/1013499542070154" target="_blank"> printable checklist of things you need to bring with you. This way it will be easy to find and you can print one out for every event.
Event massage is very different from clinical massage that you practice in your office. Most often these massages are provided outdoors, post event. The athletes are dressed, sweaty and usually dirty depending on both the event and the weather conditions. I always bring my massage cream, but never use it. Long, slow strokes are not used at this time. If the athletes would like to make an appointment with you at your place of business at a later time for something more relaxing that is fine. However, at this time it does not work to accomplish what we need. Short, rhythmic strokes, petrissage, tapotement, wringing and stretching will be focused on.
Time is an issue. Last year at Grandma’s Marathon there were 6077 finishers. That is why they need a lot of volunteers! Your line gets long. Make sure you give each athlete the attention they need, but they are not going to get an hour and half clinic setting session. Approximately 10-15 minutes per person. Also, this means you have to pay attention to yourself. It is very easy to get caught up in what you are doing, seeing all those athletes and keep on a goin’. Many of these events are during the summer when it is hot and sunny. You need to take a break. Eat. Rest. Drink plenty of water (and of course take a potty break). I know it sounds silly, but we are not the ones they want to see in the medical tent!
We may not be the medical tent, but often we may be seeing the athletes first, who should be in the medical tent instead. Many of the events that need massage therapists are those trying to raise money for a medical group. MS Bikathon in Sundance is a good example. But there are also many “race for the cure” type events as well. These are passionate people. They literally travel around the country raising money and awareness for their cause. Always ask about prior/current injury. But also ask about their health status. Do they have cancer? Do they have MS? What are their symptoms today? Is that new? These are strong people that do amazing things and can often push their bodies to do amazing things. When you consider they have a medical condition, are performing in wind, heat, cold or rain--they DO NOT tell their family and friends that they lost feeling in an extremity or most of their vision hours ago. They just keep going. The other thing I came across working at Grandma’s Marathon that is a little more difficult to detect is, are they coherent? There was a man who had just finished the race and wanted a nice massage after. He didn’t appear dizzy or out of place. He was very friendly and full of conversation. However, he was talking about his children. Once his wife heard him, she immediately spoke up and they rushed him to the medical tent, as they had no children.
Always check with the event you are volunteering at about their expectations. Many of these events are fundraisers for a cause. Most of the time the massage services are free to all competitors. A tip jar can be put out for donations. Some events are just happy you showed up, so if you don’t donate it back that is your choice. Some events want a percentage of what is donated and sometimes it is expected that you donate all of it since it was a fundraiser. I think it is most common to donate at least 50% back to the event, but each event is different.
I have attached a printable list of things to bring with you to your sport event. These are things probably not normally found in your clinic unless you regularly provide massage at a sport event. You will need a plastic fitted sheet. In the past I was always able to get them at Walmart or Kmart without issue, but I have not found them in stores recently. You may need to buy a plastic sheet online. You need to have a plastic sheet on your table to protect it from grease, grime, sweat, chalk and actual dirt. You will need something on your table that is easy to clean and sanitize between each athlete. Remember the athletes are dressed so you don’t have to worry about draping. Also, with hundreds of athletes, even at the smaller events you are not going to have enough sheets or time to change them.
Next you need 4 wood blocks. About 4x4 square to put under each table leg. This will prevent your table from sinking into the ground and leaving you wondering how your table got so short without an adjustment. You don’t want that dirt getting into your table.
Bring lots of cleaner! You need hand sanitizer for your hands between each athlete. You will also need cleaner for your table. I have used clorox wipes but you can also order hospital grade Cavicide wipes if you prefer. Paper towels are useful if you are using a spray cleaner or need disposable face cradle covers.
Bring a tip jar. A sturdy one that can handle Wyoming type weather. Sometimes people forget that part and end up using a paper or plastic bag---they blow away in the wind and are generally not a good choice.
Please volunteer to work a sporting event in your area. The athletes not only need it, but really appreciate it. The people you will meet will be remarkable. It is so worth your time. If you have any trouble accessing the printable link I provided, please message me and I can email it to you.