Download The Remedy Report - LifeBridge Health

In this issue...
• LifeBridge Health Sports Medicine
Joins with National Center for Sports
Safety
• Sports Injuries and Baby Boomers
• How To Tell If Your Injury Is
Serious
• Sports Injuries and Arthritis
FREE SPORTS
INJURY
SCREENINGS...
ONGOING
LifeBridge Health Sports Medicine
at Physiotherapy Associates
1836 Greene Tree Road
Baltimore, Maryland 21208
April 14, April 28, May 12, May 26
4:30 pm- 5:30 pm
Call 410-601-WELL (9355) to sign
up
The Remedy Report
LifeBridge Health Sports Medicine
Newsletter
April 2005
LifeBridge Health Sports Medicine Kick
Off
We hosted our kick off event at LifeBridge Health & Fitness on
April 7, 2005. Lacrosse Legend, Gary Gait was the guest of
honor. Mr. Gait spoke to the audience about the importance of
taking care of yourself and achieving your goals in a healthy way.
The Sports Medicine team from LifeBridge Health was
introduced and our program was highlighted in a presentation of
program offerings. There were vendors from Physiotherapy
Associates, Vumawear, Northwest Hospital Educational Resource
Center, Owings Mills Sports Plex, The Training Room,
LifeBridge Health & Fitness, National Center for Sports Safety,
The Ten Bears author Dr. Miles Harrison, Sports Combine.com
and others. Thanks to all the vendors for making the event a
success.
The athletic team with the greatest attendance was the
recreational team from Reisterstown boys lacrosse. Thanks to Mr.
Clothier for bring the team to the event. His team will receive
$100.00 to their lacrosse program, an agility and sports specific
session with LifeBridge Health & Fitness and a guest appearance
of Gary Gait at one of their team events. The event was a success
for the program and just the beginning of programs to come for
LifeBridge Health Sports Medicine.
LifeBridge Health Sports Medicine Joins
with National Center for Sports Safety
The LifeBridge Health Sports Medicine Program has partnered
with the National Center for Sports Safety (NCSS) to offer
community coaches the opportunity to take PREPARE, an online
sports safety education course. Understanding the necessity of
sports safety is very important as a coach of a high school, college
or recreational athletic team. That is why the LifeBridge Health
Sports Medicine is offering this course to the coaches and
community fitness members in the Baltimore County and
surrounding areas.
PREPARE, consists of seven modules aimed at providing
valuable information on how to prevent injuries, respond to
emergency situations and other general sports safety topics.
PREPARE, originally designed for youth volunteer coaches, is
relevant to all individuals participating in sporting events. The
program provides valuable information beneficial to coaches on
and off the sports field. Coaches will be better prepared area
communities will also benefit as these individuals take the skills
learned and knowledge gained with them.
"Education is the key to prevention," states Dr. Larry Lemak
founder of the NCSS. "If we can prevent just one emergency
situation or injury it is worth the time and effort," adds Lemak.
After completing PREPARE, participants will receive a sports
safety patch, a certificate of completion and will be added to the
NCSS' National Registry of Participants who are sports safety
educated.
About NCSS The NCSS is a non-profit organization founded to
promote the importance of injury prevention and safety on all
levels of youth sports through education and research.
Sports Injuries and Baby Boomers
While there may be no single fountain of youth, you can slow
down the aging process by staying physically active. Regular
exercise enhances muscle and joint function, keeps bones strong
and decreases your risk of heart attack and stroke.
Here are some tips developed by the American Orthopaedic
Society for Sports Medicine and American Academy of
Orthopaedic Surgeons that can help you exercise safely.
•
•
Always take time to warm up and stretch before physical
activity. Research studies have shown that cold muscles
are more prone to injury. Warm up with jumping jacks,
stationary cycling or running or walking in place for 3 to
5 minutes. Then slowly and gently stretch, holding each
stretch for 30 seconds.
Don't succumb to the "weekend warrior" syndrome.
Compressing your physical activity into two days sets
you up for trouble and doesn't increase your fitness level.
Try to get at least 30 minutes of moderate physical
activity every day. If you're truly pressed for time, you
can break it up into 10 minute chunks. Remember that
moderate physical activity can include walking the dog,
working in the gardening, playing with the kids and
•
•
•
•
•
•
taking the stairs instead of an elevator.
Take lessons and invest in good equipment. Whether
you're a beginner or have been playing a sport for a long
time, lessons are a worthwhile investment. Proper form
and instruction reduce the chance of developing an
"overuse" injury like tendinitis or stress fractures.
Lessons at varying levels of play for many sports are
offered by local park districts and athletic clubs. Select
the proper shoes for your sport and use them only for
that sport. When the treads start to look worn or the
shoes are no longer as supportive, it is time to replace
them.
Listen to your body. As you age, you may find that you
are not as flexible as you once were or that you cannot
tolerate the same types of activities that you did years
ago. While no one is happy about getting older, you will
be able to prevent injury by modifying your activity to
accommodate your body's needs.
Use the 10 percent rule. When changing your activity
level, increase it in increments of no more than 10
percent per week. If you normally walk 2 miles a day
and want to increase your fitness level, don't try to
suddenly walk 4 miles. Slowly build up to more miles
each week until you reach your higher goal. Also use the
10 percent rule as your guide for strength training and
increase your weights gradually.
Develop a balanced fitness program that incorporates
cardiovascular exercise, strength training and flexibility.
In addition to providing a total body workout, a balanced
program will keep you from getting bored and lessen
your chances of injury.
Add activities and new exercises cautiously. No matter if
you've been sedentary or are in good physical shape,
don't try to take on too many activities at one time. It's
best to add no more than one or two new activities per
workout.
If you have or have had a sports or orthopaedic injury
like tendinitis, arthritis, stress fracture or low back pain,
consult an orthopaedic surgeon who can help design a
fitness routine to promote wellness and minimize the
chance of injury.
This information is presented from the American Academy of
Orthopaedic Surgery website.
How To Tell If Your Injury Is Serious
There are some common tip-offs you should recognize as warning
signs that you have an injury that needs your attention. While
some sports injuries are immediately evident, others can creep up
slowly and progressively get worse. If you don't pay attention to
both types of injuries, chronic problems can develop. The
following list of six injury tip-offs comes from Anybody's Sports
Medicine Book, written by James Garrick, M.D. and Peter
Radetsky, Ph.D.
•
•
•
•
•
•
Joint pain, particularly in the joints of the knee, ankle,
elbow and wrist, should never be ignored. Because these
joints are not covered by muscle, there is rarely a
muscular origin. Joint pain that lasts more than 48 hours
requires a physician diagnosis.
If you can elicit pain at a specific point in a bone, muscle
or joint, by pressing your finger into it, you may have a
significant injury. If the same spot on the other side of
the body does not produce the same pain, you should
probably see a physician
Swelling is usually quite obvious, and can be seen, but
occasionally you may feel swollen without outward
signs. Swelling is always a sign of a sports injury and
should never be ignored. Often, swelling within a joint
will cause pain, stiffness, or may produce a clicking
sound as the tendons snap over one another because they
have been pushed into a new position due to swelling.
If swelling isn't obvious, you can usually find it by
checking for a reduced range of motion in a joint. If
there is significant swelling within a joint, you will lose
range of motion; the limb will only go so far in each
direction. Again, compare one side of the body with the
other to identify major differences. If there are any, you
have an injury that needs attention.
Comparing one side to the other for weakness is often
hard to do, but can be a good clue to identify significant
injury. One way to tell is to left the same weight with the
right and left side and look at the result. Often therapists
will test comparative weakness manually or with special
equipment.
Never ignore numbness or tingling. Often related to
nerve compression, these warning signs may indicate
serious injury and should always be seen by a physician.
I Have One Of The Warning Signs of Injury - What Next? If
you recognize any of the above warning signs of injury the goal is
to prevent further damage. Don't let the problem get any worse
and don't let the swelling continue. Look for an obvious cause of
the injury such as poorly fitting equipment or a missed step while
sprinting. If you can locate the source of the injury, you can begin
to remedy the situation. If you have any of the above warning
signs, do not continue your activity. Begin treatment immediately.
The first treatment indicated for any acute injury is reducing any
swelling. Swelling causes pain and loss of motion, which in turn
will limit use of the muscles. If you don't use the muscles, they
will weaken, and shorten and resist repair. The primary treatment
for acute sports injury is R.I.C.E.: Rest, ice, compression and
elevation. Rest in this case simply means to stop the activity that
caused the injury. Compression for an acute injury is the most
important immediate treatment. Wrapping the injured body part
with an ACE bandage can keep swelling to a minimum. Never
apply heat to an injury. Heat will increase circulation and
increases swelling.
Immediate Treatment For Injury As a recap, here is what you
should do immediately when you sustain a sports injury:
•
•
•
•
•
Stop the activity immediately.
Wrap the injured part in a compression bandage.
Apply ice to the injured part (use a bag of crushed ice or
a bag of frozen vegetables) for no more than 15 minutes
at a time. Let the area warm completely before applying
ice again, in order to prevent frostbite.
Elevate the injured part to reduce swelling.
Get to a physician for a proper diagnosis of any serious
injury.
Sports Injuries and Arthritis
Author: William Cottrell, M.D.
Americans of all ages are increasingly participating
in sporting activities. This is a healthy trend, as
sports are well known to be helpful for
cardiopulmonary fitness and weight-control.
However, with the benefits does come some risk, namely sports
injuries. Most sports injuries are mild and temporary, with no
long-term effects. Minor sprains and bruises or overuse injuries
treated properly may be nuisances but do not necessarily cause
any permanent problems. Some injuries, however, may lead to
arthritis later in life.
Millions of Americans are affected by arthritis, a potentially
painful and debilitating condition. Arthritis is the result of disease
or damage to articular cartilage, the white glistening surface of
our bones found in the joints. Articular cartilage is found in all
major joints of the body, including the hips, knees, and shoulders,
as well as the smaller joints of the upper and lower extremities
and even the spine and pelvis. When this normally smooth gliding
surface is no longer intact, pain, swelling and stiffness may result.
This is what is referred to as arthritis.
Another knee injury that results in arthritis is torn cartilage. The
menisci are a different form of cartilage found in the knee. They
are roughly semicircular wedges, two in each knee, that function
to cushion the joint, absorbing a great deal of stress, and also
more evenly distributes stress across the joint. A torn meniscus
alone can be painful and cause swelling and stiffness, leading a
patient to seek early surgical treatment. Historically, the entire
torn meniscus was removed. We now know that, while this
treatment relieves the acute pain and swelling, it eventually
predisposes the patient to premature arthritis due to the absence of
the protective effects of the menisci. Currently, attempts are made
to repair a torn meniscus to remove only the torn part, leaving as
much healthy meniscus as possible. Despite these efforts, an
injured meniscus may still lead to earlier arthritis.
The next issue is treatment of arthritis due to sports injuries. As is
true in most cases, the best treatment is prevention of the injuries.
There are a few different methods to prevent sports injuries. The
first is proper conditioning. When someone is poorly conditioned
or fatigued, the muscles do not protect the joints, and an injury is
more likely. It is important for athletes at any level to be properly
conditioned for their sport, not only with regards to stamina but
also strength and flexibility. Proper nutrition and hydration also
come into play. The next aspect of prevention is proper form and
technique in the specific sport, assured in part by following the
rules of the game. Finally, certain sports offer protective
equipment, and this may be of benefit in injury prevention.
Once an injury has been sustained, there are still measures that
may prevent arthritis. Avoiding strenuous or demanding activities
may decrease the chances of arthritis. In many cases, as in the
torn ACL, the problem can be surgically corrected, restoring
proper mechanics and thereby hopefully preventing arthritis.
If arthritis does result, there are also many ways to treat the
symptoms. The first is activity modification. Occasionally,
orthotics or braces may help. Medications such as acetaminophen
(Tylenol) or anti- inflammatory medicines such as ibuprofen may
offer relief. Physical therapy, including exercises, are sometimes
helpful. New over-the-counter nutritional supplements have also
shown promise. Occasional joint injections may give some relief.
When all other measures have failed, surgery ranging from
arthroscopy to joint replacement can be performed.
Unfortunately, there is no cure for arthritis, and that is why
prevention is the best treatment.
Arthritis is usually seen in older people, but is also seen in
younger people who either have a less common form of the
disease or have suffered an injury. The most common form is
osteoarthritis, also referred to as degenerative arthritis. It usually
occurs naturally, without any specific prior injury, in older
people. However, this form of arthritis is also the type seen after
injury. In this case, it may be referred to as post-traumatic
osteoarthritis, or wear- and-tear arthritis. Whatever the name, the
result is the same - a painful, swollen, stiff, and sometimes
enlarged or deformed joint. It can be mild in some people,
offering only an occasional reminder of an old sports injury, or it
can be severe, causing daily suffering and degrees of disability.
It is important to understand the type of injury that can go on to
cause arthritis in later life. The types of injuries that lead to
arthritis include direct injury to the cartilage (as in fractured
joints) or injuries that alter joint mechanics, increasing the stress
on the articular surface. The first type is less common in sports,
more often seen in motor vehicle accidents or falls from a great
height. In these instances, severe bruising of the cartilage surface
may lead to permanent injury and eventual arthritis. It may also
occur from a fracture of the bone through the cartilage in the
joint. In these cases the joint may heal with irregularity causing
the cartilage to wear unevenly and eventually erode, resulting in
arthritis. A key factor is that, while cartilage is a living tissue and
does respond to injury, its reparative capacity is limited, and any
significant damage usually results in a permanent alteration.
The more common way a sports injury leads to arthritis is when a
ligament or supporting structure is damaged, causing abnormal
mechanics in the joint. This greatly increases the stress on the
articular surface, which over time, wears out and causes arthritis.
One of the most known examples of this types of this injury is in
the knee. With the increased attention of media to the injuries
sustained by star athletes, most people have heard of an ACL
injury. ACL stands for anterior cruciate ligament, one of the
major stabilizers of the knee. The ACL is in the center of the joint
and keeps the tibia (lower leg bone) from moving forward on the
femur (thigh bone). Commonly an athlete injures the ACL trying
to pivot. The result of a torn ACL is generally an unstable knee,
one that buckles occasionally, especially with strenuous activities
or further participation in sports. This instability abuses the knee,
and over time, the articular surfaces are damaged by the abnormal
stresses. Once again, the result is eventual arthritis, although the
timetable ranges from a short time to many years.
National Center for Sports Safety
Follow up Links
• LifeBridge Health
• LifeBridge Health & Fitness
• LifeBridge Health Sports Medicine
About Us
LifeBridge Health Sports Medicine is a program developed to
serve the community at large for their sports medicine needs. The
LifeBridge Health Sports Medicine physicians are Samuel Matz
M.D., Jon Koman M.D., Robert Riederman M.D., and Kenneth
Tepper M.D.
Call 410 601-WELL for information on LifeBridge Health
programs such as Free Injury Screenings, Sports Medicine
Educational Series, referral information for sports medicine
needs.
Sharon Price, LifeBridge Health Sports Medicine Coordinator
[email protected]