March is National Athletic Training Month

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.

About NATA

The National Athletic Trainers’ Association (NATA) is the professional membershipnatm 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.

Vision

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.

Mission

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/

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4 Best Exercises You Can Do For Strong Bones

Warrior II

If you want to stay healthy as you get older, you already know that exercise is key. And when it comes to bone health, this is particularly true. However, what you may not realize is that sticking strictly to low-impact workouts isn’t helping your bone strength, says Vijay Jotwani, MD, a primary care sports medicine physician at Houston Methodist hospital in Texas.”The key for bone health exercises is that they must be weight-bearing,” says Jotwani. “Weight-bearing exercises stimulate osteoblasts, the bone cells that are responsible for bone growth.” So, while activities such as swimming and cycling are excellent aerobic exercises, they are less beneficial for bone health than, say, walking, running, or Zumba, because they don’t involve weight-bearing moves, Jotwani explains.
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.

Running… or squat jumps

Squat jumps

Bone cells respond to impact by forming bone, says Joanne Halbrecht, MD, an orthopedic surgeon trained in sports medicine. That’s why running is often cited as a great, bone-building exercise: Every time your heel strikes the ground, it creates an impact on your bones that prompts more bone growth. Not a fan of jogging? Walking has a similar effect, though to a lesser degree, which is why Perkins recommends adding a few squat jumps to your next walking workout.

“On your next 30-minute walk, stop and do 10 squat jumps when you’re 5 to 10 minutes in,” says Perkins. “You’ll get the same benefits of running without actually running.” To do a squat jump, place your feet shoulder distance apart and drop down into a quarter of a squat. Then jump up as high as you can, land, re-set, and repeat. “You can do this as aggressively or gently as you like,” says Perkins. “It’s the landing that gives you the impact, which provides the bone-building benefit.”

High intensity interval training… or jumping jacks

Jumping jacks

Research shows that incorporating high-intensity resistance exercises followed by periods of brief rest can positively impact bone health, says Barry Sears, MD, a physician and president of the Inflammation Research Foundation. “This style of training puts stress on the bone and releases growth hormone from the pituitary gland, which stimulates bone synthesis,” he says. Now, this doesn’t mean you have to sign up for that boot camp class at the gym or hit a WOD at your local CrossFit, says Perkins. “Simply doing 20 jumping jacks, three times a day, can go a long way toward boosting your bone health,” she says. Do 20 in the morning, 20 after lunch, and then 20 before dinner, or do all 60 as three sets of 20 jumping jacks with just a little rest in between.

Weight training… or simply doing a dead lift

Deadlift
Getting into a regular strength training routine at least twice a week is something most doctors agree is a good move for healthy bones. “Resistance training has been shown to be necessary for preventing bone loss and maintaining strong bones, says Emilia Ravski, DO, a sports medicine physician with Hoag Orthopedic Institute in Southern California. Falling short of your twice-weekly weight-room goal? Simply incorporate one move—the dead lift—into your exercise routine twice a week, says Perkins.
“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
Warrior II

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.”

MEGHAN RABBITT for prevention.com

Safe Sledding

By Dev K. Mishra, M.D., President, Sideline Sports Doc, Clinical Assistant Professor of Orthopedic Surgery, Stanford University

Key Points:

  • 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 calvin_and_hobbes sleddingthis 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
    or discs.
  • 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 dossd.banner
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.

Is Shoulder Pain Keeping you from Enjoying Life?

Shoulder Replacement

Patient Education Digital Flipbook

The DJO Surgical Shoulder Solutions Patient FlipBook is an interactive, digital magazine that can be viewed on digital devices such as iPads and other tablets, laptops and smart phones. The Flipbook is designed to be flipped through like a magazine but with interactive image pop-ups, patient testimonial videos, and surgical procedure animations.

djo-shoulder

Lying ChEats: Foods You Thought Were Healthy That Aren’t

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 labelsgranola-bars 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, ATI 300x250remember 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.