Posts Tagged ‘injury prevention’

Rec. Sports & Fitness team up with APRS for 20-minute Injury Screenings

 

aprs screenings pic

Winter Injury Prevention and Injury Screenings

aprs

skiing

 

 

 

Rec. Sports & Fitness is pairing with Advance Performance & Rehabilitation Services to offer 2 great opportunities at the fitness center next week:

October 14th 12pm

Injury Prevention & Performance for Winter and Winter Sports Free Seminar

 

October 14th and 15th  5pm-7pm

20-min Injury Screenings

 

*Must be a MSU Rec. Sports & Fitness Center member to participate

Winter Sports Injury Prevention Workshop

 

As part of Montana State University’s “Year of Engaged Leadership” events, the Rec. Sports & Fitness Center is hosting a free workshop on the month of November’s theme: AWARENESS.

All Montana State University community is welcome to join us on Nov. 20th at 5:30pm for this free workshop. Click on the link below for more information.

 

Winter Injury Prevention pic

Winter Injury Prevention YOEL

Running Injuries? Check out our Free Running Clinic!

Who hasn’t had an injury from running?!?! One common running injury is tibial stress syndrome, or “shin splints”. Shin splints consists of pain and tenderness on the anterior part of the lower leg on either side of the shin bone. This injury is typically not a single medical condition, but a symptom of an underlying problem: irritated muscles from overuse, stress fractures, overpronation or flat feet.

Treatment options:

  • Rest to allow body to heal
  • Ice the shin (try ice cups to massage the muscles in the shin)
  • Anti-inflammatory
  • Check the quality of your shoes (is it time for a new pair or to evaluate your foot type?)
  • Physical Therapy to help get faster relief and to help strengthen the muscles in your shin

 shin splits

Check out our upcoming Free Spring Clinics at the Rec. Sports & Fitness Center:

1) Free Running Injury Clinic put on by Advanced Performance Rehabilitation Services

Wednesday March 27th from 5pm—6pm*

2) Free Injury Screenings put on by Advanced Performance Rehabilitation Services

Thursday March 28th from 4pm—6pm*

*You must be a member of the Rec. Sports & Fitness Center to participate. Sign up required with limited spaces. Stop by the Rec. Sports front office or call 994-5000

 

Rhabdomyolysis in Athletes

Rhabdomyolysis

 

A new “hot topic” in the fitness world: Rhabdomyolysis. Acute Exertional Rhabdomyolysis (AER) is a syndrome in which muscle swelling results from a breakdown of muscle fibers where its cell contents get released into the bloodstream. This typically occurs from intense bouts of strenuous eccentric exercise (common cases have been reported in the military, CrossFit community, and long distance runners).

It is important to be able to identify the signs and symptoms of this potentially fatal syndrome.

Symptoms: significant muscle swelling, severe muscle soreness (bilateral), cola-colored urine. If you have these symptoms, be sure to get to an Emergency Room right away.

Prevention: If you are an untrained or deconditioned individual, be sure to progress your exercise! Increase intensity of your exercise at a pace that will allow muscle tissue to recover. Also, proper exercise technique is imperative! Be away of extreme heat/humid situations, and be sure to stay hydrated!

Reference:

T. Brudvig & P. Fitzgerald. “Identification of Signs and Symptoms of Acute Exertional Rhabdomyolysis in Athletes: A Guide for the Practitioner.” Strength and Conditioning Journal: February 2007.

Free Injury Screenings with Vail Physical Therapy of Bozeman

Have a new or nagging injury? Vail Physical Therapy and Rec. Sports & Fitness are teamming up to offer free injury screenings. January 31st 5pm-7pm. Stop by our front office or call 994-5000 to sign up for a timeslot.

vail pt

“CORE” ACTIVATION

Your “CORE” contributes significantly to daily function and more specifically to athletic movements. Many daily movements require energy to be transferred from the legs to the arms (or vice versa) through the core to complete the task. The same is true for athletic movements.

Let’s take a step back and define your “CORE”.  Many scientifically based journals and professionals have defined the core in slightly different ways. Most will agree that the core consists of the muscles that help support your spine, provide stability, and help generate power during athletic movements. Your core is not just your abdominal muscles, but a collection of muscles that work together to provide support and function. These muscles primarily consist of the rectus/transverse abdominis, internal/external obliques, erector spinae, latissimus dorsi, iliocostalis, and multifdus. Some also say the gluteal muscles are also included.

It is also reasonable to think that the core could influence lower extremity injury risk by altering loading because the core is responsible for position about half of an athlete’s body mass over the lower extremity at risk. Many common misconceptions of how to activate the core can lead to wasted time and possible injury. But incorporating specific muscle groups effectively can build core endurance, increase strength, and reduce injury.

Below are 2 great exercises to help achieve a stronger core:

Birddog: Begin on all 4s and raise one arm straight along with extending the opposite leg so both limbs are parallel with the floor. Repeat on the opposite side.

Side Plank: Begin on your side, forearm/elbow on ground with feet stacked. Raise hips off ground. Hold position for 20-30sec.

 

 Birddog

 

 

 

 

 

Side Plank

 

 

 

 

Reference:

1. Szelog, Matthew. 2012. Core Exercises: What is the Core and How do you Activate it? National Strength & Conditioning Association: Performance Training Journal (11.5) .