07/21/04 NEWSLETTER carlstonmd.com
Hello Patients HOME

I know I promised some thoughts about weight loss/body composition this time but I haven’t had time to pull that together. I will conduct further research on the topic as my family and I set out for vacation aboard a cruise ship, providing an ironic setting for such study. The office will be closed this Friday July 23 until August 5.

This newsletter contains information primarily for athletes regarding injury prevention and recovery although most of the lessons apply to us all.

See you soon.

Best, Michael Carlston, M.D.
www.carlstonmd.com 
707-545-1554

 
In This Issue: INDEX
  • INJURY PREVENTION AND RECOVERY
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    INJURY PREVENTION AND RECOVERY TOP

    As an athlete or even just a physically active person, there are many things you can do to keep yourself healthy. While directed at athletes, these recommendations can be helpful at times to all of us because we need to use our bodies. These habits will also help you recover from injuries that you may suffer. In addition, doing these things will almost always help you perform better in your sport. Sounds good, so what are they?

    Fluids (see other handout)

    Sleep - That is how your body builds itself. Top-level athletes make themselves take naps during training phases. Many bike racers nap twice a day during intense training

    Rest/recovery - over training causes injuries, boredom and poor performance. Resting can be as important as pushing hard during exercise.

    Eating well - Just like a car, the fuel you take in has a big impact on how fast and how far you can go. Unlike a machine, your needs vary considerably according to the timing of eating relative to activity and the nature of that activity.

    Training properly
    Train the way you play - This seems obvious but many do not. If you try to play in a completely different way from how you train, your body will act like it is the first time it ever tried to do this - not good.

      Periodization - One of the essential factors in good athletic training is variation. Your body’s capacity improves quicker by varying the training and you are less likely to get injured. Of course, if you really love a certain sport, training specific to the demands of that sport will help you the most.

      Strength training - Attempting to do things far beyond your ability is a great idea - as long as you work hard and build up to it. Don’t try to do it this second. If you want to get faster, and you start your workout by sprinting as hard as you can while carrying weights and dragging a parachute, you will get hurt. Build gradually and think about what you are trying to do so you set appropriate goals

      Most people neglect core strengthening because you can’t see the effects in the mirror like you can when you build up arm muscles. If the trunk of your body is not strong, the branches will fall off - well, sort of. Strengthening the core of your body will prevent injuries and prevent back trouble.

      Balance (dynamic) Most sports rely to some degree on balance. So does walking around the house. How can you improve your balance? Jumping rope, making a balance board with a 12” round of plywood and 1⁄2 a softball, standing on one leg an old pillow, etc etc

      Working to increase aerobic (how long) and anaerobic (how fast) fitness are both important in many sports. Running long distances is fantastic but if you don’t put in some hills and sprint work you will lose the speed you have.
    Flexibility - A stiff branch breaks while a flexible one bends and rebounds. Everyone knows something about stretching (although maybe not so much it seems) but other factors such as hydration, strength of opposing muscles, balance etc also influence flexibility.

    STRETCHING
    Stretching has become very controversial. Many experienced athletes and coaches think it is great. However, most studies show it is not helpful and may be harmful. How can we make sense of this disagreement?

    I think the answer is that there are a lot of ways to stretch and there appear to be good and bad time times to stretch. So, you have to stretch the right way at the right time. If you do it wrong you can hurt yourself.

      Kinds of stretching
        Ballistic - Bouncing, Bad
        Static - Still, Steady stretch - good usually
        Dynamic - like activity - most important
      How to stretch
        Feel it in muscle NOT JOINT
        JOINTS DON’T STRETCH
        It should feel good
      When to stretch
        After warming up
        After cooling down following exercise
      When not to stretch
        Cold muscles (you can hurt them too easily)
        When you have a pulled muscle (it may feel like stretching it will help but it won’t)
    Proper equipment
    Whether it is obvious choices like shin guards in soccer or a good tennis racket, the right equipment can make a big difference to improve performance and prevent injury.

    Too few athletes who engage in sports that involve sprinting know about wearing compression shorts. There is a very good reason why sprinters wear those tight body suits and it has little to do with looking good on television. The compressive effects of that clothing help reduce injuries. Soccer players in particular are notoriously susceptible to muscle pulls in the upper leg and groin. These injuries can go on and on, literally for years. There is even a surgical operation, which was developed to treat such persistent cases. I have seen many players with a history of repeated muscle strains in the upper leg cured by wearing compression shorts. They work.


    Final Thoughts
    Over the years of my own athletic career I watched my old running partners and soccer teammates drop out one by one. They usually stopped because of some injury or because they had lost too much fitness to keep up anymore. When I thought about it, I realized that those who were able to continue their careers took their athleticism seriously. Simply put, they took better care of themselves.

    If you go about it in the right way, incorporating these practices into your training can be enjoyable and improve your game not just keep you in the game.
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