Stay in the Sand: Avoiding Volleyball Injuries

The sun is shining, the weather is sweet. Time to hit the beach and spike a few over the net. Whether you're an avid volleyball player in an organized league or one who just plays the odd game on the weekend with friends and family, volleyball can be a great way to get out and enjoy the weather while also getting some fantastic exercise. Volleyball can also, however, be hard on the body. Though volleyball injuries rank the lowest for all major sports, there is still the risk for both traumatic and overuse injuries no matter your level of play.  

Common volleyball injuries include:

-        Rotator cuff tendinitis

-        Finger injuries

-        Anterior cruciate ligament (ACL) injuries

-        Ankle sprains

-        Lower back pain

-        Patellar tendinitis 

These injuries are common for a number of reasons. Due to the repetitive overhead motions of spiking and blocking, rotator cuff tendinitis and finger injuries can become problematic. Playing in the sand can be especially tricky too as an incorrect landing from a jump can wreak havoc on the knee or ankle. Constant motion may lead to a torn ligament or strain in the back. Again, no matter how much you play, many of these injuries can occur as the result of just one game. 

So, how can you avoid painful volleyball injuries and stay in the sand or the court? Proper strength training, as well as pre-game stretching, are both very important.  Also make sure that you are targeting all areas of the body (not just one), especially the shoulders, back and legs. Include the use of an ankle or knee support brace to help stabilize the joints. This is especially crucial if you have sustained an injury in the past or if your joints are weak.  Finally, make sure that you give your body enough time to cool down after the game. 

What if you have already sustained a volleyball injury? First of all, don’t ignore the injury in the hopes that it will just go away on its own. Seek medical attention from a sports medicine specialist as soon as you can get to one. There are various treatments that may help alleviate the pain caused by a volleyball injury including physical therapy, chiropractic treatments, massage therapy, or custom knee bracing.  

Stay in the sand this summer by avoiding volleyball injuries before they occur. And, if you have already sustained an injury, get help from Athletic Edge Sports Medicine. Contact us today by calling 1-416-800-0800 or visit us at www.aesm.ca.

Sore Cyclists: Lower Back Pain Relief

Avid cyclists are no doubt aware of the pain that can accompany this rigorous sport. The way cycling forces you to sit can often significantly impact your back. So, with this in mind, we found this great video from Health Choices First. It talks specifically about cycling-related lower back pain and lower back pain relief.

http://www.healthchoicesfirst.com/category/cycling/sports-medicine/cycling-back-pain

In the video, Dr. Larissa Roux discusses the pain that can come from cycling, which is a very common problem. If this kind of back pain is left untreated, it can gradually become worse and lead to chronic pain. As Dr. Roux suggests in the video, it's important to seek medical attention if you are experiencing lower back pain from cycling, both for pain management and to help develop an optimal training plan.

Dr. Roux also discusses various treatment options, including physiotherapy, to help with range of motion and strengthening exercises. She also explains why a lower back brace can contribute to stabilization and posture.  You'll also find some very useful tips on how to achieve lower back pain relief so that you can stay out there on your bike a lot more comfortably. 

If you experience pain when you ride, it might be time to pop into your local sports medicine specialist for some assessment and goal-setting towards achieving lower back pain relief.  Athletic Edge Sport Medicine can help - call 1-416-800-0800 today.



 

Get Ready for the Walk of Life with an ACL Knee Brace

This year marks the 30^th anniversary of the Cardiac Health Foundation’s Walk of Life! This amazing event, taking place on May 25^th, offers something for everyone – 6 different events for individuals of all ages – and it's a great way to get out and exercise all while supporting the cause of prevention, education and cardiac rehabilitation. But if you suffer from knee pain caused by an anterior cruciate ligament (ACL) tear, an event like this may not hold the same appeal to you as it does for others.  

ACL sprains and tears are two of the most common knee injuries and can be brought on by a number of different things – from running, to participation in high-impact sports, to even just twisting the wrong way. How? Here’s a very brief anatomy lesson to bring you up to speed. The 3 bones that meet to form your knee joint (femur, tibia and patella) are connected by ligaments which act like strong ropes to hold those bones together and keep your knee stable. When you change direction rapidly, stop suddenly, slow down quickly when running or land incorrectly from a jump, these ligaments can be torn, resulting in severe pain and instability.

If you have suffered from a torn or sprained ACL, you may think surgery is the only answer for relief. But not necessarily.  Depending on the grade of the injury, surgery may be the only option for some, but only your doctor can decide if this is the right method of treatment. That being said, it isn’t the only method of treatment. An ACL knee-brace can work wonders to provide stability and strength when an injury is not severe. 

It's important to note, however, that not just any brace will do here, so don’t go running out to the nearest drug store to bag one off the shelf. Generic, one-size-fits-all braces offer minimal - if any - result. In order for your brace to address your specific issues and injury, it should be custom made to your exact specifications. Following an assessment with an experienced sports medicine specialist, your custom ACL knee brace can be created to fit your knee and secure the highest level of protection. This ensures your knee brace has the ability to protect you the way it should.  

If you're considering taking part in the Walk of Life, or just want to get back on the track after a knee injury, why not get fitted for a custom ACL knee brace and get some proper, long-lasting relief? 

To find out more about how an ACL knee brace can deliver you optimal relief, contact Athletic Edge Sports Medicine today by calling 1-416-800-0800 or visit us at www.aesm.ca.

 

Beach Season: Weight Management Tips for a Bikini-Ready Bod

With the arrival of beach-season comes the return of shorts, tanks, bathing suits, and the good, old fashioned beach-cool-down! For some, this is never a big deal, but if you feel self-conscious and unhappy in this season's more revealing wardrobe pieces because of a few extra pounds and an un-toned body, here are some useful – and effective – weight management tips. These will help get you ready to step into the sand with confidence!

Firstly, stay away from crash diets! It is the beginning of May, so even though you feel tempted to rush losing those extra pounds by a steady diet of water and broccoli for the next month – this is a horrible idea! No one can realistically maintain a diet of minimal calories and limited food selection for a long period of time, nor does this kind of eating make one super unhealthy. A month-long diet of salad followed by the return of regular meals can only result in inevitable weight-gain.  So trash the meal-skipping, food-eliminating fast route!

Now let's talk about exercise, which always seems like common sense, but SO many dread or avoid it! For starters, a beach-ready body without exercise is going to be pretty tough to obtain.  A regular exercise regimen will not only rev-up the calorie burning process but can boost your metabolism for hours post-workout too.  A simple 30-60 minute evening walk or visits to the  gym a few days a week, can do wonders.  Better still is enlisting the expertise of a fitness trainer to not only totally motivate you but also develop an exercise plan - even one you can do in your own living room! Staying active is a crucial part of weight management – so pump it up.  

Ramp up your H2O intake. Your body needs water to process calories, so being even mildly dehydrated can cause your metabolism to slow right down. Water also helps to flush out your system, which is always a bonus. Try snacking on fruits and veggies which contain a lot of water and can help you stay hydrated as well.  

Visit a registered dietician for nutrition counseling and a dose of motivation. Many know that staying motivated is often one of the hardest parts about weight management, so the support, encouragement and guidance of a registered dietician – one who can help you develop a healthy meal plan and exercise program – can make a world of difference. Watch how a catered program that meets your individual needs, goals and lifestyle, produces results far sooner and for much longer.  

With bikini season here, take these tips to the beach, get back in shape the healthy way and for the long haul! For more about weight management or to speak with our registered dietician, Stefanie Senior, call Athletic Edge Sports Medicine at 1-416-800-0800.