Keeping Your Head In The Game

In just a few short months, the biggest single-event sporting competition in the world, The FIFA World Cup, will kick off in Brazil and fans across the globe will tune in to watch some of the greatest athletes on the planet battle for the coveted Jules Rimet Trophy.

Even though hockey is such a mainstay of our culture here in Canada, make no mistake, Canadians are just as passionate about 'footy' as they are most other sports. On any given weekend, soccer fields throughout the Lower Mainland are filled with kids and adults kicking a ball around, either in organized leagues or pick up games.

In fact, nearly 3 million Canadians played soccer last year!
 And while sports like hockey and football (the North American kind) often get most of the attention when it comes to the risk for concussion, soccer is no stranger to these traumatic head injuries. In a sport where heading a ball (and accidentally on occasion, the noggins of other players) is commonplace, it's not hard to see why the risk of concussions in soccer has created a lot of discussion in recent years.

So much so, The Canadian Academy of Sport Medicine published a series of recommendations some time ago to help reduce the risk of concussions to soccer players.

 If you play soccer or coach youngsters playing the game, keep these recommendations in mind.

• Use age appropriate soccer balls. Size 3 balls for ages 10 and under, size 4 for ages 10-14, and size 5 for players over 14.

• Heading of the ball should be minimized amongst children. Repetitive heading should be avoided and not used in games until proper technique is learned.

• Proper heading technique should be taught by qualified coaches.

• Goalposts should be padded and secured to minimize tipping over onto players.

• Goalies face the greatest risk of concussions and players and referees should ensure precautions are taken to ensure their safety.

• Mouth guards should be worn at all times. These help reduce dental injuries but also reduce forces be transmitted through the jaw to the head.

• Finally, headgear is being investigated for its potential to protect the head and may provide further protection for athletes.

To read the full Discussion paper, you can download it here http://www.sirc.ca/newsletters/august09/S-972359DiscussionPaperHeadInjuries.pdf

When Laces Go Bad - Lace Bite!

It's a common occurrence for hockey players and figure skaters and it's called Lace Bite.

Some skaters like a snug fitting skate. So when they get to the rink and slide on the boot, naturally, they cinch up those laces as tightly as they can.

While the skate may feel nice and snug, the pain that will follow to the tendons in the front of your leg, beneath the tongue of your skates, can be excruciating.

In this video, Centric Health's Mallalea Orban explains lace bite and some of the ways to prevent it from happening.

Ski Safe!

TIPS FOR HITTING THE SLOPES

by Joe Melo, MPT - Registered Physiotherapist 

Hard to believe, but it’s already that time of year again here in Beautiful British Columbia! Snow will soon be falling on the local mountains, which means skiers and boarders are waxing their equipment and chomping at the bit to get in their first run of the season.

The Physiotherapy Association of British Columbia (PABC) has outlined four basic tips to help skiers and boarders minimize their risk of injury on the slopes.

1)    Develop strength in the off-season.

For most British Columbians who hit the mountains in the winter, this isn’t too big of a problem. But for those of us who lie dormant for most of the year until the snow starts to fall, thinking about incorporating a balanced exercise regime into the off-season would be wise. Even though winter has arrived, it’s not too late to begin a program that will address areas that could put you at risk of injury, both for this season and for future years.

2)    Warm up before hitting the slopes to prevent injury.

Sometimes, excitement gets the better of us. Freshly fallen powder can make us forget about the importance of a gradual warm-up before any physical activity. A light jog and a few key stretches are all it usually takes to prepare the body for a day on the hill. And if you take a break to have lunch, remember to limber up again before you head back out.

3)    Drink water.

Again, not the first thing that comes to mind when heading to the local mountain, but hydrating is vital while you exercise no matter what the thermometer reads. You’ll be thanking yourself later when your body’s not as sore and stiff the next day.

4)    Choose the right equipment.

Properly fitted boots, skis, and snowboards will ensure you can not only be safe on the slopes, but also perform to the best of your abilities. Make sure your attire is suitable, too. You’ll want to keep warm and dry enough without restricting too much movement. But the main piece of equipment skiers and boarders need to be using regularly is an appropriate helmet. Here’s why:

Sidney Crosby, Rick Nash, Anthony Calvillo: these are just a few of the names who have had recent struggles with concussions. Head injuries can be devastating to one’s career and day-to-day life. In some cases, they can be life-threatening. Recent statistics show that only 59% of adults between the ages of 25 and 34 wear a helmet on the slopes. Take safety seriously and keep your noggin protected this winter.

How Far Do You 'Push' Yourself?

 As a test of upper body strength and endurance, the push-up is an ideal exercise.  It’s simple and there’s no equipment required.  

Want to see how fit you are in this area?  The Canadian Standardized Fitness Test in the table below gives you an idea.  This data was developed with men during the push-ups with their toes on the floor while women were tested with their knees on the ground.

Age

15-19

20-29

30-39

40-39

50-59

60-69

M

W

M

W

M

W

M

W

M

W

M

W

Excellent

>39

>33

>36

>30

>30

>27

>22

>24

>21

>21

>18

>17

Above Avg.

>29

>25

>29

>21

>22

>20

>17

>15

>13

>11

>11

>12

Average

>23

>18

>22

>15

>17

>13

>13

>11

>10

>7

>8

>5

Below Avg.

>18

>12

>17

>10

>12

>8

>10

>5

>7

>1

>4

>1

Poor

<18

<12

<17

<10

<12

<8

<10

<5

<7

<1

<4

<1

Want to test yourself against the Canadian Royal Military College standards – the minimum push-up standard is 28 for men and 14 for women.  How about the U.S. Navy SEALS?  

The minimum in 2 minutes is 52 while the average score is 100. 

http://www.cfpsa.com/en/psp/fitness/tasks_e.asp

Tale of The Tape

Kinesiology Tape... It's become as common a visual in athletics as wristbands and running shoes.

Whether you're watching a downhill skier working out at Whistler or an Olympic sprinter on TV, chances are, you'll see some athlete showing off their colourful 'tape art'.

But what are all these wild and outrageously coloured tape mosaics we see plastered all over our favourite athletes and what are they there for?

Well, with all the advances in sport medicine for addressing sports related injuries and strains in recent years, kinesiology tape has become a recognized practice at all levels of athletics, for providing extra relief and treatment of sore, tender areas of the body in need of repair.

But don't be fooled by the unusual application patterns. No, it's not a case of kinesiologists' inner Picassos gone wild. There's real, scientific method to the seemingly random madness of these unique and sometimes complex applications.

Applied correctly, stretchy kinesiology tape lifts the skin around an injury, allowing for greater blood circulation, speeding and improve healing.

Check out this video, featuring LifeMark Richmond Oval Clinic Director, Melina Kurtakis, demonstrating the application of Rock Tape kinesiology tape to treat an injured knee.

Pool Therapy Making Waves

There's no denying the fact that while sometimes gravity can be our friend, at other times, gravity can be an obstacle that limits our ability to function at optimum efficiency.

For example, after suffering an injury, rehabilitation can be tough enough without gravity getting in the way and making the road to recovery even harder.

Here at our LifeMark Whistler clinics, we treat all kinds of injuries and ailments. Guiding a patient through recovery requires an ongoing regimen of treatment, including exercise.

On dry land, exercises like a simple squat can be an almost overwhelming endeavour for a patient rehabbing from something like hip surgery. Even walking without the aid of a cane or other stabilizing device, can be a real challenge.

But there is a way to beat gravity and help patients recover more easily, without fear and with a lot less pain... pool therapy!

Without the same degree of gravity pulling on our body, a patient's ability to gradually extend range of motion and perform walking and other exercises is greatly increased. And without the same resistance, patients suffer less pain and no longer fear losing balance and falling.

Our partners at LifeMark Esquimalt have produced this short video, featuring LifeMark Kinesiologist Jen Spaans illustrating how pool therapy with a patient recovering from a serious hip injury.