Kids and Overuse Injuries

Ever heard "that kid is going to be the next," fill in a name. Today, kids are more at risk of injury than ever before. They play different than many older kids did "back in the day." Today kids spend less time in parks, climbing trees, jumping fences or riding a bike. They play more games than have practices. Most youth practice is spent on plays rather than developing proper movement patterns. Kids are also spending more time looking at a screen than has been done in the past and for some that is exercise.

So why are they getting hurt more often. The term "soccer mom" didn't come from a mom walking her kid to the game. It comes from the mom with a van who can load up six kids and drive them a few miles to practice. Back in the day mom's said ride your bike. Thus, kids today get less regular exercise. That leads to less conditioning and muscle development.

Child growth is the major factor that separates young athletes from older athletes. There are changes in body weight, height, and muscle mass occurring with every moment. Growth cartilage is an important difference between the growing and the immature skeleton. Growth cartilage is present at the growth plate as well as at the musculotendinous insertion points. Growth cartilage is particularly vulnerable to the stress of repeated movements. Both Little League elbow and shoulder are overuse injuries to the epiphyseal growth cartilage. Growth for all tissues is not linear. For example the muscle tendon may develop faster than the bone where it inserts causing the growth cartilage to be inflamed. Osgood-Schlatter of the knee is an example of this type of overuse injury.

How about Physical Education in school. It's usually one of the first things cut back. So kids spend less time at school learning proper movement patterns. That means improper movement patterns are often being developed. That leads to injury. Don't think so ask a cyclist why their bike fit is so important (ankles, knees, back, shoulders, neck).

So finally, how about all those games. Too many competitions! Depending on the coach and parent, sport can be a fun or not so fun experience. With every game the expectations of winning go up. After all when you play a game you should be better the next one right. Not when you don't practice. Think about putting your daughter in a game without any skills and then have her pass the ball (perfectly, and then get better). Imagine if your math teacher gave you a test everyday without any prep, repetition or teaching progression. Then imagine being a kid and wondering why is math (coach) teacher's face was sooooo red. Duh, no skills or proper movement patterns or strength or conditioning, that's why kids get hurt more often today.

Now you can say it just like Al, "just win, baby" emphasis on baby.

Trying to lose some Weight

So many of us work hard to stay in shape, but sometimes we put on a few pounds just because we do. We get older, we lose muscle tissue, kids, jobs, travel you name it get in the way and we gain some unwanted weight.

Here are a couple things to try to help get your weight back where it should be.

1. Brush your teeth after every meal. Your dentist will like this idea, but think about putting food in your mouth after it's minty fresh.

2. Change that bad habit. Think about the place you do your mindless eating and drinking. For some it's late while you watch TV or in the kitchen while you prepare dinner. Be honest, you know when your doing it (include that wine while you cook).

3. Stop having seconds! Wait, drink some water while you finish your dinner conversation, but stay away from seconds.

4. Reduce your screen time. It used to be just TV but now it's the TV, computer, gameboy, even your phone. Try a book at least you'll turn a page after a while.

5. Fire the gardener, OK, maybe not fire him but do something active around the house. I'll bet your dog would love to go for a walk (again).

6. Eat breakfast. You name it but a lot of bad stuff has been linked to not eating breakfast, including weight gain.

7. Perhaps the most important is to chart what you eat (yes write it down).

I use www.my-calorie-counter.com/ a free online service.

Nuff said, good luck and God bless.
http://www.agapefitness.com/

From J of Strength & Conditioning Research (NSCA)

Effect of Compression Stockings on Running Performance in Men Runners
Kemmler, et al Jan 2009

Subjects were recruited from local running clubs randomly (n21) who had at least 4 years of running history (16 years mean) and ran between 25 and 70k a week (avg week 40.1k mean). The range in age was 25-60 years (39.3 mean).

The compression stocking was made of 85% polyamid and 15% lycra. The pressure was comparable to a class 2 compression in the medical field.

The study showed that the stockings improved running performance in time, work, (kJ), and max speed. Vo2 max was not significantly improved.

Thus the use of compression stockings improves running exercise at max and sub max efforts.

Effect of Caffeine on Sport-Specific Endurance Performance: A Systemic Review
Ganio, Et al Jan 2009

The group researched articles and book chapters published from 1985 thru 2007 (n65) identified useing proQuest, SportDiscus and MEDLINE.

Caffeine (CAF) is used for its ergogenic effect. The purpose was to critically examine the effects of CAF.

Some findings from the research indicated that the effect of CAF was similar regardless of the delivery system. The bioavailability of CAF via the gastrointestinal system is relatively quick (detected in blood within 30 minutes), but the other compounds may or may not slow down appearance in the blood. Exercise is improved when the CAF is ingested 1 hour prior to exercise. Exercise is shows slightly greater performance when CAF is ingested both prior and during exercise. Lastly performance will show the greatest effect when CAF is ingested after a 7 day abstinence from it (CAF).

For the complete studies go to the NSCA website http://www.nsca-lift.org/

Before beginning any exercise program or using any supplements ask your doctor if it is right for you.

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