What is hyponatremia? Most of the people I know don't drink enough water! So who gets intoxicated by drinking too much water? One group that is at risk are runners (especially marathoners).
Hyponatremia is basically a low concentration of sodium in the blood. Sodium is required to draw and distribute water through membranes in the body. When you sweat, you lose water and salt. If the sodium levels in your blood get too low (hyponatremia), you will no longer be able to move water across your body's membranes and you will become dehydrated - even if you are drinking enough water.
Some of the signs and symptoms of hyponatremia include bloating, upset stomach, nausea, headaches, cramps, disorientation, slurred speech and confusion. Untreated, hyponatremia and dehydration can lead to collapse, convulsions, and sometimes even death.
Everyone is different, but generally you should try to ingest 1 gram of sodium per hour during a long event. You should also increase your sodium intake in the days leading up to the race. Ingest about 10-25 grams of salt per day before the race.
You can't drink enough sports drink per hour during a long race (it would take about 2 liters of drink to get 1 gram of sodium). Salt tablets and salty foods (such as crackers or pretzels) are an option. Salt tablets and water are a good combination during a race.
It is also possible to become hyponatremic without sweating out all your salt. Over-hydration in a cooler climate can cause low sodium concentrations in the blood.
When preparing for a race, practice salt replacement while training, increase salt intake in the days leading up to the race, drink an amount of fluid which is appropriate to the race climate, and ingest salt during the race if the day is hot.
In part 10 of this series, I will cover patellar tendonitis (jumper's knee).
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Wednesday, December 19, 2007
Monday, December 17, 2007
Runners Injury Risks
Runners face a certain amount of injury risk. Runners and sprinters have to be especially careful because of the intensity associated with the exercise activity or sport. Decrease your risk of injury by doing the following:
1) Don't over-train. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don't run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries.
2) You need rest between exercise days and walk breaks during long runs.
3) Proper warm-up. Dynamic stretching (using your muscles to warm-up your muscles) has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout.
4) Speed training increases your chance of injury. Proper warm-up is critical. Speed training can be done 2 days a week (not consecutive days) as part of the athlete's overall training program.
If you feel sharp pain during any run or exercise, stop immediately and seek medical help if needed.
In part 9 of this series, I will cover water intoxication (hyponatremia).
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1) Don't over-train. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don't run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries.
2) You need rest between exercise days and walk breaks during long runs.
3) Proper warm-up. Dynamic stretching (using your muscles to warm-up your muscles) has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout.
4) Speed training increases your chance of injury. Proper warm-up is critical. Speed training can be done 2 days a week (not consecutive days) as part of the athlete's overall training program.
If you feel sharp pain during any run or exercise, stop immediately and seek medical help if needed.
In part 9 of this series, I will cover water intoxication (hyponatremia).
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Mark Dilworth, BA, PES
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Thursday, December 13, 2007
Abdominal Exercise Injuries
Abdominal exercise injuries are painful and hard to recover from. There are many great abdominal exercises such as stability ball ab curl ups, captain's chair knee-ups/leg raises and hanging leg raises. There are also some abdominal exercises that you are better off not doing. Here are a few that you are probably familiar with:
1) Situps - There is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps.
This often leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer abdominal exercises like ball crunches. You will also get a greater range of motion when doing ball crunches.
2) Avoid doing abdominal exercises with gadgets like the "Ab Roller" and "Torso Track" because they can also create muscle imbalances. My general rule about fitness gadgets is this: YOU DON'T NEED THEM SO SAVE YOUR MONEY!
You will also get better results by not doing abdominal exercises on machines. Machines stabilize your body for you and don't allow you to move your body naturally (functionally).
Of course, if you don't eat right, the ripped abs that you develop will be covered up by layers of fat. You can never leave good nutrition out of the fitness picture!
In part 8 of this series, I will cover how to avoid running injuries.
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1) Situps - There is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps.
This often leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer abdominal exercises like ball crunches. You will also get a greater range of motion when doing ball crunches.
2) Avoid doing abdominal exercises with gadgets like the "Ab Roller" and "Torso Track" because they can also create muscle imbalances. My general rule about fitness gadgets is this: YOU DON'T NEED THEM SO SAVE YOUR MONEY!
You will also get better results by not doing abdominal exercises on machines. Machines stabilize your body for you and don't allow you to move your body naturally (functionally).
Of course, if you don't eat right, the ripped abs that you develop will be covered up by layers of fat. You can never leave good nutrition out of the fitness picture!
In part 8 of this series, I will cover how to avoid running injuries.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
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Tuesday, December 11, 2007
Hip Pointer Injury Prevention And Recovery
Hip pointers are very painful and are the result of a direct blow to the iliac crest of the pelvis. Hip pointers are common in contact sports such as football, rugby and soccer.
A hard fall can also result in a hip pointer, so it could happen in any sport or physical activity. Hip pointers cause bleeding into the abdominal muscles attaching to the iliac creast and the bone and underlying muscles are often bruised. This makes just about any activity painful, whether it be walking, running or breathing.
Even though protective equipment and technique may help prevent hip pointers, there is usually not much the athlete can do to prevent the direct hit or fall. The athlete may walk with a limp and have difficulty moving the hip away from the body against resistance.
Coming back too early from a hip pointer can cause injuries to other parts of the body. Besides the original hip pointer injury, other injuries can happen when the athlete compensates for the pain with altered technique. Rest from sports activities (with ice and medication for 7-10 days) for the first 1-2 weeks is best.
In part 7 of this series, I will cover how to avoid abdominal exercise injuries.
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A hard fall can also result in a hip pointer, so it could happen in any sport or physical activity. Hip pointers cause bleeding into the abdominal muscles attaching to the iliac creast and the bone and underlying muscles are often bruised. This makes just about any activity painful, whether it be walking, running or breathing.
Even though protective equipment and technique may help prevent hip pointers, there is usually not much the athlete can do to prevent the direct hit or fall. The athlete may walk with a limp and have difficulty moving the hip away from the body against resistance.
Coming back too early from a hip pointer can cause injuries to other parts of the body. Besides the original hip pointer injury, other injuries can happen when the athlete compensates for the pain with altered technique. Rest from sports activities (with ice and medication for 7-10 days) for the first 1-2 weeks is best.
In part 7 of this series, I will cover how to avoid abdominal exercise injuries.
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Mark Dilworth, BA, PES
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Friday, December 7, 2007
Piriformis Syndrome Prevention
The piriformis muscle lies deep to the gluteus maximus. It is often a neglected stretching area. Piriformis Syndrome is a condition in which this tight muscle irritates the sciatic nerve causing pain (or a dull ache) in the buttocks and referring pain along the sciatic nerve.
This pain goes down the back of the thigh and/or into the lower back. Deep pain is often made worse by sitting, climbing or squatting.
Exhibited below is an inflammed sciatic nerve:
Piriformis Syndrome is often found in athletes who are in sports that require running, change of direction and weight-bearing activities. Exercising on hard or uneven surfaces also cause problems.
Biomechanical problems such as poor running mechanics, tight muscles in the lower back, hips and buttocks and running with the toes pointed out also cause piriformis problems.
Treatment of piriformis syndrome is treated like any other soft tissue injury: 1) begin with the R.I.C.E.R. principle the first 24-72 hours (Rest, Ice, Compression, Elevation, Referral to Doctor), 2) rest and recovery and 3) strengthen and condition the muscles of the hips, buttocks and lower back.
And, of course, a proper warm-up and stretching routine is always critical.
Stretch the piriformis muscle this way:
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.
3. Hold for 20-30 seconds. Repeat 1-2 times as needed.
4. Keep the lower back straight in a neutral position.
In part 6 of this series, I will cover the cause and treatment of hip pointers.
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This pain goes down the back of the thigh and/or into the lower back. Deep pain is often made worse by sitting, climbing or squatting.
Exhibited below is an inflammed sciatic nerve:
Piriformis Syndrome is often found in athletes who are in sports that require running, change of direction and weight-bearing activities. Exercising on hard or uneven surfaces also cause problems.
Biomechanical problems such as poor running mechanics, tight muscles in the lower back, hips and buttocks and running with the toes pointed out also cause piriformis problems.
Treatment of piriformis syndrome is treated like any other soft tissue injury: 1) begin with the R.I.C.E.R. principle the first 24-72 hours (Rest, Ice, Compression, Elevation, Referral to Doctor), 2) rest and recovery and 3) strengthen and condition the muscles of the hips, buttocks and lower back.
And, of course, a proper warm-up and stretching routine is always critical.
Stretch the piriformis muscle this way:
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.
3. Hold for 20-30 seconds. Repeat 1-2 times as needed.
4. Keep the lower back straight in a neutral position.
In part 6 of this series, I will cover the cause and treatment of hip pointers.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
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Thursday, December 6, 2007
Thrower's Elbow Prevention
In part 4 of this series, I will cover an injury called throwers elbow. Throwers elbow affects both sides of the elbow. It is a common injury for any sport that requires a throwing motion---baseball pitchers, football quarterbacks, tennis serving or volleyball spiking.
Throwers elbow is distinguished from tennis elbow (usually affects the outside of elbow) and golfers elbow (usually affects the inside of the elbow).
So what causes throwers elbow? Overuse of the elbow is the most common cause of throwers elbow. The throwing motion stretches the structures on the inside of the elbow and compresses structures on the outside of the elbow.
Poor throwing mechanics is also a leading cause of this injury. Damage to the muscles, bones (fractures and spurs), ligaments and tendons around the elbow joint and forearm causes throwers elbow. This damage eventually causes a restriction of the throwing motion, inflammation and pain.
Pain is usually felt on both sides of the elbow joint and may even be felt as far down as the wrist. If the elbow doesn't get treatment and rest, blood flow could be cut off. The nerves that control the muscles in the forearm could also be pinched. Some numbness may be felt.
Prevention of throwers elbow is the best solution. Here are some tips:
1) Warm-up and stretch adequately. This should not have to be said but many don't take this advice seriously. It is important to increase blood flow and oxygen to the areas you will be using (forearm and elbow). Without a proper warm-up and stretching routine, the muscles and tendons will be tight and stiff and more susceptible to injury.
2) Strengthen and condition the muscles of the forearm and wrist. This will put less strain on your elbow.
3) Avoid overuse of your elbow and get adequate rest from sports competition.
In part 5 of this series, we'll look at Piriformis Syndrome.
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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
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Throwers elbow is distinguished from tennis elbow (usually affects the outside of elbow) and golfers elbow (usually affects the inside of the elbow).
So what causes throwers elbow? Overuse of the elbow is the most common cause of throwers elbow. The throwing motion stretches the structures on the inside of the elbow and compresses structures on the outside of the elbow.
Poor throwing mechanics is also a leading cause of this injury. Damage to the muscles, bones (fractures and spurs), ligaments and tendons around the elbow joint and forearm causes throwers elbow. This damage eventually causes a restriction of the throwing motion, inflammation and pain.
Pain is usually felt on both sides of the elbow joint and may even be felt as far down as the wrist. If the elbow doesn't get treatment and rest, blood flow could be cut off. The nerves that control the muscles in the forearm could also be pinched. Some numbness may be felt.
Prevention of throwers elbow is the best solution. Here are some tips:
1) Warm-up and stretch adequately. This should not have to be said but many don't take this advice seriously. It is important to increase blood flow and oxygen to the areas you will be using (forearm and elbow). Without a proper warm-up and stretching routine, the muscles and tendons will be tight and stiff and more susceptible to injury.
2) Strengthen and condition the muscles of the forearm and wrist. This will put less strain on your elbow.
3) Avoid overuse of your elbow and get adequate rest from sports competition.
In part 5 of this series, we'll look at Piriformis Syndrome.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
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Wednesday, December 5, 2007
Hamstring Injury Prevention
There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution.
Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL. Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure! In part 4 of this series, I will cover an injury called throwers elbow.
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Mark Dilworth, BA, PES
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Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL. Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure! In part 4 of this series, I will cover an injury called throwers elbow.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
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Tuesday, December 4, 2007
Knee Anterior Ligament (ACL) Injury And Rehab
A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact from another player.
There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL:
Most ACL injuries occur when the athlete decelerates, comes to a sudden stop or lands with improper technique while placing too much stress on the knees. The athlete should dominate the hamstrings, hips and glutes during movement. The hips are often under-used during sports competition.
Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration.
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings.
Lateral lunges and lateral bounding teaches the athlete how to move correctly while dominating movement with the hips.
You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.
Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to competition.
In part 3 of this series, I will look at hamstring injury prevention.
Mark Dilworth, BA, PES
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There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL:
Most ACL injuries occur when the athlete decelerates, comes to a sudden stop or lands with improper technique while placing too much stress on the knees. The athlete should dominate the hamstrings, hips and glutes during movement. The hips are often under-used during sports competition.
Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration.
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings.
Lateral lunges and lateral bounding teaches the athlete how to move correctly while dominating movement with the hips.
You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.
Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to competition.
In part 3 of this series, I will look at hamstring injury prevention.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Sunday, December 2, 2007
Shoulder Injuries Prevention
When it comes to shoulder injuries, prevention is critical. During this article series, I will discuss injury prevention and treatment for 10 major sports injuries.
Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).
Shoulder injuries are common in many sports. Some major shoulder injuries are:
1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed.
2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear.
Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area.
3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm.
As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area.
It takes an integrated training program to lessen the chances of sports shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulder injury-free:
1) Poor Technique: Bad throwing/motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/motion technique in your sport.
2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical.
The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for competition).
3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint.
4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power.
In part 2 of this series, I will discuss a common sports knee injury.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).
Shoulder injuries are common in many sports. Some major shoulder injuries are:
1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed.
2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear.
Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area.
3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm.
As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area.
It takes an integrated training program to lessen the chances of sports shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulder injury-free:
1) Poor Technique: Bad throwing/motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/motion technique in your sport.
2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical.
The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for competition).
3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint.
4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power.
In part 2 of this series, I will discuss a common sports knee injury.
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Mark Dilworth, BA, PES
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