Episode 17.03 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.
Segment One: Karen Malkin from Karen Malkin Health Counseling discusses the benefits of Bio-individual Nutrition and a creating a food plan to fit your physiology and biology. It’s easy to get seduced by the prevalence of trendy eating options. Gluten-free, paleo, ketogenic, macrobiotic, low-glycemic, low-carb, dairy-free, vegan, fruitarian, and the list goes on and on….
What makes this even more difficult is that for every physician or nutrition Ph.D. making a claim with science to back it up, there’s another researcher who can debunk it with an equally legitimate study.
Combat nutrition imbalances by including protein, fiber, colorful veggies and healthy fats in your meals and snacks. Try one of her gluten and dairy free, no added sugar, Transformation Bars. Each bar contains 11g of protein and 12g of fiber. They make a great snack, especially for people on-the-go.
Segment Two: Samantha Cochran from Athletico Physical Therapy discusses helmet safety when participating in various sports, proper use and fitting of helmets. While all leagues and teams require helmets, many coaches, players and parents don’t know exactly how to choose a helmet that will provide the right protection. Athletico has developed a step-by-step guide to educate parents, athletes and coaches on selecting and wearing helmets.
Always follow manufacturer’s guidelines when fitting any helmet
Hair should be wet when fitting any helmet
Each part of the helmet serves a purpose
Attention to detail and wearing every helmet properly ensures maximum protection
Never cut corners
Replace any helmet that has been damaged
Look for the NOCSAE seal of approval
Comfort is key
If your helmet is fitted properly but not comfortable, explore other options
Samantha Cochran is an athletic trainer with Athletico Physical Therapy at Malcolm X College within the City Colleges of Chicago. She received her Master of Science degree with a concentration in Kinesiology in 2014 from Texas A&M University – Corpus Christi. In her time at TAMUCC she served as a graduate assistant athletic trainer for Islanders’ athletics from 2012-2014.
Your ankles keep you nimble and agile on the basketball court, so taking care of them is critical to how well you play. Not to mention, weak ankles put undue stress on your knees, according to Danny McLarty, CSCS, of USAB.com.
Luckily, there are a number of simple exercises that help improve ankle mobility while strengthening them to protect against injury. Add these exercises into your regular workout routine and practices to improve performance and prevent strains, breaks and sprains.
Working out your ankles in different angles mimics the same type of angles your ankles encounter during a basketball game. Grab a jump rope and start skipping.
How to: Avoid boredom, and work your ankles from every angle, with this short interval routine.
Standard up-down – 20 seconds
Side to side – 20 seconds
Front to back – 20 seconds
Rest and repeat 2 to 3 times.
The full squat helps improve both ankle strength, mobility and give you power for jumping up for rebounds or shooting.
How to: Stand with feet hip-width apart and hinge your hips backward, keeping your back straight. Go past the parallel squat point, until your knees are at a 135-degree angle. The key is to keep your heels and toes on the ground. You may naturally pull your heels up, which shows tightness in the calves. Keeping the weight on your heels, and keeping them down, helps improve ankle strength and mobility.
Complete 6 to 8 reps for 2 to 3 rounds.
Lunges work on stabilizing your ankle muscles as your weight shifts when you sprint down the court or change direction on defense or when driving to the basket.
How to: Stand with feet hip-width apart, and step forward, keeping your back leg straight and your front leg slightly bent-knee should be at a 90-degree angle. Put all your weight on the front foot to push yourself back to standing position. Repeat with the opposite leg to complete one rep.
Repeat 10 times on each leg for 2 to 3 rounds. You can further improve mobility with backward, diagonal and lateral lunges.
Use these simple exercises to improve ankle mobility and strength. Not only will it protect you against injury during basketball, but you’ll also become a stronger, more agile player on the court.
Episode 17.02 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.
Segment One:Katie Varnado from ATI Physical Therapy talks about the responsibilities and qualifications for Athletic Trainers, the difference between pro & non-pro team trainers, the importance of having High School Trainers and how to promote their use.
Katie Varnado is a certified and licensed athletic trainer who is passionate about educating others about concussions, growth plate injuries in athletes, and the need for athletic trainers. In her role as Sports Medicine Director at ATI Physical Therapy, she oversees and provides guidance to the athletic trainers ATI provides to local high schools and colleges and ensures all athletes are receiving comprehensive care to return to sport as quickly and safely as possible.
Katie received her bachelor’s degree in kinesiology with a concentration in athletic training from Illinois State University. She then went on to earn a prestigious year long sports medicine fellowship at the Steadman Hawkins Clinic in Vail, CO. Katie has over fourteen years of experience working with both collegiate and high school athletics as well as working with physicians.
Segment Two: Steve and Dr. Cole discuss the various types of elbow injuries, causes and treatments. Dr. Cole describes the many new and interesting advancements in Regenerative Medicine and Stem Cell Therapy – the future of research and applications.