Sports Medicine 101

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Information about Sports Medicine 101
Health & Medicine

Published on February 20, 2014

Author: racinnason



February is Safety and Health month at the Kennedy Space Center. Here is one of our general presentations that we gave to those who wanted to know more about basic injuries, how to treat, ice vs heat, sprains vs strains, etc.

Sports Medicine 101 KSC RehabWorks Erik Nason, MBA, ATC, MS, CSCS Mary Kirkland, MS, ATC

RehabWorks Operations  Monday - Friday, 7am-5pm  Treat work, non-work, sport injuries  Pre and post-operative rehabilitation  Patient Treatment Days – M, W, F  Each appointment last approx. 1 hour  Avg. patient receives 2-3 appointments/week  Tuesdays and Thursdays are for new patients and employee outreach/training  Employees can request a one-time consult for diagnosis and treatment plan options:

Rx for AT Services

Common Diagnosis Treated Chronic Post-Operative  Neck and Back Pain  Spinal Fusion  DDD/OA  Discectomy / Laminectomy  Carpal Tunnel Syndrome  ACL Reconstruction  Epicondylitis/Tenosynovitis  Meniscectomy / Debridement  Shoulder Impingement  Plantar Fasciitis  Myofascial Pain Syndromes  Fracture / ORIF  SAD / RCR  Total Joint Replacement  Nerve Release / Transposition

Sports Medicine 101

Sports Medicine 101  What are the signs of inflammation?  ICE vs. Heat  Tips on proper stretching  Sprains and Strains  Importance of hydration  Top 5 things you shouldn’t do in the gym!!

Inflammation  The body’s response to injury.  Beginning stage to healing.  5 cardinal signs of inflammation:      Heat Redness Swelling Pain Loss of Range of Motion

Ice vs. Heat  What does ICE do?  Constricts blood vessels to decrease blood flow  Decreases Inflammation  Decreases muscle spasms  Decreases pain  What does HEAT do?  Increases blood flow to treatment area for healing  Improves flexibility and stretching abilities  Relaxes soft tissue (muscles)

Ice vs. Heat Use Ice Use Heat  Acute injury (new)  Pain has diminished  Presences of swelling, discoloration, and loss of function.  No presence of discoloration or swelling.  Pain  Contusions  First degree burns  Chief Complaint: stiffness, loss of ROM

Ice vs. Heat Do Not Use Ice  Raynaud’s Disease Do Not Use Heat  Fever present  Impaired sensations  Impaired Sensation  Infection  Peripheral Vascular Disease  Open wound  Uncovered wound  Peripheral Vascular Disease

Ice vs. Heat ICE  Ice Pack – 15-20 Minutes  Ice Bath – 15-20 Minutes  For extremities  Ice Cup (massage) 7-10 Minutes  RICE HEAT  Moist Heat Packs - 15-30 Minutes  Warm Bath (100-105dg)  15-20 minutes  Dry Heat Pad – 15 -20 Minutes

Tips on Stretching

Stretching  How does a muscle work?  Muscle guarding – Protection  Stretching muscles means you are lengthen nerves too

Tips on Proper Stretching  Do not bounce!  Slow steady hold. Hold for at least 20 seconds. Repeat 3-5 times.  Stretches are more effective after a warm up.  Protect your joints when stretching.  Breathe normally when stretching.  Cool down and stretch post exercise.  You shouldn’t be in pain. Go until you feel a moderate stretch and hold it. Repeat. Each repetition you should go further.

Sprains and Strains  Sprains  Damage to a ligament or joint capsule  Ligament connects bone to bone  Cartilage material  Most commonly seen in sprained ankles  Inflammation  Strains  Damage to a muscle  Muscle is overexerted or over trained  Pain with movement of injured muscle.  Sometimes associated with discoloration.  Inflammation

Sprains and Strains How to treat sprains?  R.I.C.E  Rest Ice Compression Elevation  Brace  Control inflammation How to treat strains?  Ice  Light stretching  Wraps, neoprene sleeve  Light usage/cardio  No acute massages

Importance of Hydration H20 Facts!  Muscles and Brain = 75% water  Blood = 82% water  Water makes up 60-70% of your body weight.  75% of Americans are chronically dehydrated.  Through your kidneys, electrolytes and toxins are managed to allow for proper body functions.  Muscles cells = 75% water  Fat Cells = 15% water How much to drink?  Women – 92 oz of water  Men – 124 oz of water  20 to 35% of water comes from foods we eat.  Don’t rely on your thirst!  Drink more when exercising or if you’ve been in the heat.  Drink until urine is clear.

Lifting and Back Injuries 4 Major Curves in the Spine  7 Cervical Vertebra  Forward curve (lordosis)  12 Thoracic Vertebra  Backward curve (kyphosis)  5 Lumbar Vertebra  Forward curve (lordosis)  Coccyx  Backward curve (kyphosis)

What Not To Do in the Gym!  Don’t lift weights without a proper warm up!  Stay away from exercises above your head especially if you have a history of injuries to your shoulder/rotator cuff. These may cause shoulder impingement.  Decrease weight/resistance and maintain proper form. Quality vs. Quantity.  Act your age. “When I was 18 I could lift……”  Sets, Reps, Weights = only increase one at a time. Don’t over do it. Higher reps and lower weights to prevent injuries.

What Questions Do You Have?  Injury question?  Exercise question?

FOR MORE INFO  Call RehabWorks – 867-7497  KSC-RehabWorks 

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