YOUR PROTECTION IS OUR PRIORITY
March is National Athletic Training Month (NATM). NATM is a great time to talk about the profession of Athletic Training. Throughout the month of March, all across the country, communities will be exposed to what it involves to be an Athletic Trainer. Certified Athletic Trainers are healthcare professionals, and there are approximately 50,000 collaborating with physicians to provide care to physically active people.
Services provided by Athletic Trainers encompass prevention, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries. You can find Athletic Trainers in a variety of settings from, professional and collegiate sports, secondary and intermediate schools, hospitals and rehab clinics, to physician offices. Athletic Training is recognized by the American Medical Association (AMA) as a health care profession.
The National Athletic Trainers’ Association (NATA) is the professional membership association for certified athletic trainers and others who support the athletic training profession. Founded in 1950, the NATA has grown to more than 43,000 members worldwide today. The majority of certified athletic trainers choose to be members of NATA to support their profession and to receive a broad array of membership benefits. By joining forces as a group, NATA members can accomplish more for the athletic training profession than they can individually. The NATA national office currently has more than 40 full-time staff members who work to support NATA’s mission.
Athletic trainers will be globally recognized as vital practitioners in the delivery and advancement of health care. Through passionate provision of unique services, athletic trainers will be an integral part of the inter-professional health care team.
The mission of the National Athletic Trainers’ Association is to represent, engage and foster the continued growth and development of the athletic training profession and athletic trainers as unique health care providers.
For more information on Athletic Training go to https://www.nata.org/
Holly Perkins, a Los Angeles-based personal trainer agrees, stressing the importance of mixing in some higher-impact exercises
for the health of your bones. “Most of my clients still believe impact is bad, but that’s just not true,” says Perkins. “However, if you don’t want to run or have an injury
that prevents you from playing tennis or jumping rope, there are plenty of other options,” she says.
Here are the 5 best exercises you can do for the health of your bones, plus alternatives that might work better based on your age, injuries, or other factors.
“The dead lift incorporates nearly every muscle in your entire body, making it good for fitness and strength overall, and also a great stimulus for testosterone production, which is good for bone health,” says Perkins. Start with your feet shoulder-width apart and hold a barbell with your hands placed wider than your knees. Stand with a long, tall spine (which automatically makes you engage your core), then bend your knees, reach your hips back, and slowly lower the barbell down to your mid shins, keeping it close to your legs as you do. Pause here, then focus your energy into your heels and pull yourself upward. Start with 3 sets of 12 reps, and use a heavy enough weight that the last two reps of each set are very challenging.
Yoga… or simply practicing Warrior 2
The ancient practice of yoga has been linked to many health benefits, and bone health is certainly one of them. One small-yet-groundbreaking study found that yoga increased bone density in practitioners’ spine and hips; another bigger, more recent study produced similar findings. While making it to your favorite yoga class two or three times a week is ideal, Perkins says you can also simply incorporate Warrior 2 into your exercise routine. (Looking for more ways to live a happy, healthy life?
To do Warrior 2 Pose, stand with your feet about four feet apart with your right toes facing the wall in front of you and your left foot turned to about a 45-degree angle away from the back wall. Bend your right knee deeply, so your right thigh is parallel to the ground; as you do this, keep your back leg and glutes firm. Raise your arms up so they’re parallel to the ground and turn your head to gaze over your right fingertips. Stay here for 30 seconds to 1 minute, then switch sides. “In this pose, you’re dropping into such a low position in your front leg that your pelvis, legs, and core are getting a big workout,” says Perkins. “When done properly, Warrior 2 is an intense strength- and bone-building exercise.”
By Dev K. Mishra, M.D., President, Sideline Sports Doc, Clinical Assistant Professor of Orthopedic Surgery, Stanford University
- Sledding is a fun winter activity that can be enjoyed even by the youngest kids
- Sledding is generally very safe but a surprising number of serious injuries do occur each year, mostly from the sledder hitting immovable objects such as trees
- The single most important safety point is to sled in an area with no risk of running into trees, posts, or rocks
It’s actually somewhat cold here in the San Francisco Bay Area, it was about 32 degrees this morning when I took our dogs out for a walk and it got me thinking about the snow. So today I’m going to go over some tips for those of you whose kids are involved in the sport of competitive sledding. Ha! True, bobsled and luge are competitive sports practiced by many young athletes but today we’re just going to go over some recreational sledding safety points. Recreational sledding is one of those rare few remaining activities available to children that’s generally about fun and isn’t bogged down by super-competitiveness.
It’s easy to think of sledding as a low-key benign activity (which it usually is…) yet there are risks associated with sliding sports that must be minimized in order to prevent injury. Each year, there are between 20,000 and 90,000 sledding injuries in the United States requiring emergency department care. Some of these injuries are fatal or result in life-long disability. More than 60 sledding related deaths have been reported since 1990. One of my best friends from high school- an expert competitive skier- was paralyzed from the waist down when doing some simple sledding with his daughter.
The main risks in sledding occur when the sled or sledder hits an immovable object such as a tree or rock or a collision occurs between a sled and a person. Injuries include sprains, strains, cuts, and fractures. Sleds can reach speeds of up to 25 miles per hour. The most dangerous injuries are to the head and spine. Collisions with motor vehicles are particularly dangerous.
Injury Prevention Tips
- Most important: use a safe sledding area! No obstruction such as trees, rocks, and posts. The potential path of the sled should not cross streets, water, or any drop-offs. Ideally, the area chosen will be specifically designated for sledding.
- No tow-sledding, such as with a snowmobile.
- Helmets should be worn by all children, especially those younger than 12.
- All children should have adult supervision.
- Make sure that children or adults supervising children control sledding “traffic” to make sure that active sledders don’t run into sledders who are finished or who are walking back up the hill.
- Sit on a sled facing forward. Headfirst sledding is more dangerous.
- Have enough light to see where you’re going. Sledding near trees in darkness is a dangerous combination.
- Physical and mental fatigue may be factors that contribute to injury risk.
- Sleds with steering mechanisms are safer than unsteerable products such as toboggans
- Plastic sheets or other
objects that can be penetrated by rocks or vegetation should not be used.
Sledding is a really fun winter activity and generally very safe, but the injuries that do
occur can be devastating. Follow the safety guidelines and you’ll likely have a great time in the snow and keep yourself out of trouble.
By Grace Wang and Dr. Chris E. Stout for ATI Physical Therapy
If you’ve been inside a grocery store lately, chances are you’ve been barraged by labels like, “Made with All Natural Ingredients!” or “Made with Whole Grains!” You’ve seen ice cream claiming to be a great source of calcium or gummy snacks exclaiming in bright colors that they are “Made with REAL Fruit!”
The sad truth is, potato chips that come in earth-toned, papery bags are still potato chips. The FDA considers high-fructose corn syrup to be “natural”, and nutrition labels don’t have to be accurate in order to be compliant with national regulations. We’ve been tricked over and over, and it’s time to put an end to it. Here are a few foods you may have thought were healthy that really aren’t:
Dave Ensign, the Director of Workers’ Compensation Case Management at ATI Physical Therapy says, “You can’t expect your body to stay healthy when what you put into it is unhealthy.” His wife’s blog, “Good Food and Gratitude” is an excellent source of nutritious recipes.
- Frozen Veggie Burgers. Most frozen veggie burgers don’t contain vegetables at all. Instead, they are made from highly-processed soy or a mysterious-sounding product called “textured vegetable protein”. Seriously, if Dickens had written a dystopian novel, “textured vegetable protein” would be eaten for every meal.
If you need your frozen veggie burger fix, try to find one that’s actually made of vegetables. That’s kind of the point, isn’t it? Prevention.com recommends Hilary’s Eat Well Adzuki Bean Burger.
Healthy eating can be a complicated business. Before your next shopping trip, remember these three rules that will help you navigate through all the lies. First, companies aren’t trying to keep you healthy – they are trying to sell their products. Second, if they have to convince you that their products are healthy, they probably aren’t. Thirdly, and most importantly, instead of agonizing over whether or not the gummy snacks are really, truly made of real fruit…just put down the box and buy some real fruit.