Category Archives: Injury Prevention

Injury Prevention

Core Strength and Stability: The Athlete’s Secret Weapon

As athletes continually strive for peak performance, one aspect of training often stands out as crucial yet sometimes overlooked: core strength and stability. At Paris Orthopedics, we understand that a strong, stable core is not just about sculpting abs – it’s the foundation of athletic excellence. Let’s explore why core strength is so vital for athletes and how it can enhance performance across various sports.

The Core: More Than Just Abs

When we talk about the core, we’re referring to more than just the abdominal muscles. The core includes the entire midsection of the body: the abdominals, obliques, lower back muscles, and even the pelvic floor. This complex group of muscles works together to stabilize the spine, pelvis, and shoulder girdle, forming the body’s powerhouse. A strong core is essential for transferring force between the upper and lower body, maintaining balance, and supporting proper posture.

Improved Balance and Posture

One of the primary benefits of a strong core is improved balance. Whether you’re a gymnast on a beam or a soccer player evading defenders, balance is crucial. Core strength enhances proprioception – your body’s ability to sense its position in space – which directly improves balance.

Good posture, another product of core strength, is vital for athletes. It allows for optimal breathing, reduces unnecessary strain on joints and muscles, and contributes to overall efficiency of movement. In endurance sports like long-distance running or cycling, maintaining good posture throughout the event can significantly impact performance and reduce the risk of fatigue-related injuries.

Enhanced Power Generation

The core acts as a bridge between the upper and lower body, playing a critical role in power generation. In many sports, power originates from the hips and is transferred through the core to the upper body. Think of a baseball pitcher throwing a fastball or a tennis player serving – the power generated by the legs and hips is transferred through a strong, stable core to the arms and ultimately to the ball.

This power transfer is not just for throwing or hitting sports. Swimmers rely on core strength for rotation and maintaining streamlined positions, while sprinters need it for maintaining form and transferring power from their leg drive to upper body movements.

Injury Prevention

A stable core is your body’s natural protective mechanism. It helps maintain proper spinal alignment, reducing the risk of back injuries – a common concern for athletes across all sports. Moreover, a strong core can help prevent other injuries by promoting proper body mechanics and reducing undue stress on joints and ligaments.

For example, in sports involving quick direction changes like basketball or tennis, a strong core helps stabilize the body during sudden movements, reducing the risk of knee or ankle injuries. In contact sports, core strength can help athletes better absorb impacts and maintain stability when hit or tackled.

Better Performance in Sport-Specific Skills

Core strength translates directly to improved performance in many sport-specific skills. Swimmers with strong cores maintain better body position in the water, reducing drag and improving efficiency. Runners with good core strength maintain better form as they fatigue, allowing them to maintain speed over longer distances. Golfers rely on core strength and stability for a consistent, powerful swing and to maintain posture throughout 18 holes.

Even in team sports, core strength plays a crucial role. Football linemen use core strength to hold their ground against opponents, while basketball players need it for rebounding, shooting, and defending.

Core Training Tips

To develop a strong, stable core, focus on exercises that engage multiple muscle groups simultaneously. Planks, Russian twists, and medicine ball rotational throws are excellent examples. Incorporate functional movements that mimic the demands of your sport, rather than relying solely on isolated exercises like crunches.

Remember, consistency is key. Aim to include core work in your training routine at least 2-3 times per week. As you progress, increase the difficulty of the exercises to continue challenging your core muscles.

A strong, stable core is indispensable for athletes aiming to maximize their potential. By focusing on core strength and stability, athletes can improve their overall performance, reduce injury risk, and gain a competitive edge. At Paris Orthopedics, we encourage all athletes to incorporate core training into their routines for optimal results. Whether you’re a weekend warrior or a professional athlete, a strong core can be your secret weapon for athletic success.

Remember, if you’re unsure about how to safely and effectively incorporate core training into your routine, don’t hesitate to consult with our team of sports medicine specialists at Paris Orthopedics. We’re here to help you achieve your athletic goals and perform at your best.

Injury Prevention

Don’t Skip the Warm-Up and Cool-Down: Protecting Your Body During Exercise

Regular exercise is essential for maintaining good health, but it’s crucial to approach your workout routine with care. Many people overlook the importance of properly warming up and cooling down before and after exercise, which can increase the risk of injury and diminish the benefits of your workout. At Paris Orthopedics, we understand the significance of these preparatory and recovery steps, and we’re here to share our expertise on why you should never skip them.

 

The Importance of Warm-Up Routines:

 

  1. Increase Blood Flow and Oxygen Delivery: A warm-up gradually raises your heart rate, body temperature, and blood flow to your muscles. This increased blood flow delivers more oxygen and nutrients to your working muscles, preparing them for the upcoming physical demands.

 

  1. Enhance Flexibility: Warm muscles are more pliable and less susceptible to strains or tears. Proper warm-up exercises, such as dynamic stretching, can improve your range of motion and reduce the risk of injuries during your workout.

 

  1. Improve Muscle Activation: A warm-up primes your neuromuscular system, allowing your muscles to contract more efficiently and respond better to the upcoming physical challenges.

 

The Importance of Cool-Down Routines:

 

  1. Gradually Lower Heart Rate and Blood Pressure: After an intense workout, your heart rate and blood pressure remain elevated. A cool-down routine helps your body transition back to its resting state, preventing sudden drops that could lead to dizziness or lightheadedness.

 

  1. Promote Muscle Recovery: Cooling down with gentle stretching and low-intensity exercises helps remove lactic acid and other metabolic byproducts from your muscles, reducing soreness and facilitating recovery.

 

  1. Improve Flexibility: Similar to the warm-up, a cool-down can enhance your flexibility by stretching your muscles while they’re still warm, reducing the risk of tightness and improving your range of motion for future workouts.

 

At Paris Orthopedics, we recommend dedicating at least 5-10 minutes for both your warm-up and cool-down routines. Remember, these essential steps are not optional; they’re an integral part of a safe and effective exercise program. By incorporating them into your routine, you’ll not only reduce your risk of injury but also maximize the benefits of your hard work.

 

If you have any specific concerns or need guidance on developing an appropriate warm-up or cool-down routine, our team of experts at Paris Orthopedics is here to assist you. Stay safe, stay active, and prioritize your body’s wellbeing by never skipping these crucial steps.

Injury Prevention

Finding the Perfect Fit: Expert Advice on Choosing the Right Footwear for Different Sports

When it comes to sports and physical activity, having the right footwear is crucial for both performance and injury prevention. Ill-fitting or inappropriate shoes can lead to a range of problems, from blisters and foot pain to more severe injuries such as ankle sprains, shin splints, and even stress fractures. In this blog post, we’ll provide expert advice on how to choose the right footwear for various sports, ensuring you have the best possible support and comfort during your activities.

 

The Importance of Proper Footwear

Before we dive into sport-specific recommendations, it’s essential to understand why proper footwear is so important. Your feet are the foundation of your body, and they bear the brunt of the impact during any physical activity. Wearing shoes that don’t provide adequate cushioning, support, and stability can lead to excessive stress on your feet, ankles, knees, and even your hips and lower back.

 

Key Factors to Consider

When selecting footwear for sports, there are several key factors to keep in mind:

 

Sport-Specific Design:

Different sports place unique demands on your feet and require specialized features in your shoes. For example, running shoes prioritize cushioning and shock absorption, while court shoes for sports like tennis or basketball emphasize lateral support and traction.

 

Foot Type and Gait: 

Your individual foot type (e.g., flat feet, high arches) and gait pattern (how your foot strikes the ground) can influence the type of shoe that works best for you. Consulting with a podiatrist or getting a professional gait analysis can help you find the perfect fit.

 

Fit and Comfort: 

Shoes should feel comfortable right out of the box, with enough room for your toes to wiggle and no areas of excessive tightness or rubbing. The heel should fit snugly without slipping, and the midfoot should provide ample support.

 

Terrain and Playing Surface:

Consider the surface you’ll be playing on, whether it’s a hardwood court, grass field, or trail. Different surfaces require different levels of traction, cushioning, and support.

 

Sport-Specific Recommendations

Now, let’s dive into some specific recommendations for various sports:

 

Running/Jogging:

Look for shoes with ample cushioning in the midsole and heel to absorb impact. Consider your foot type and gait pattern when selecting the level of stability and motion control you need.

 

Tennis/Basketball: 

Court shoes should provide excellent lateral support and traction to accommodate the quick stops, starts, and side-to-side movements these sports demand. Look for shoes with reinforced toe boxes and durable outsoles.

 

Soccer/Football: 

Cleats or turf shoes with studs or nubs on the outsole are essential for maintaining traction on grass or artificial turf fields. Look for shoes with ample ankle support and cushioning to prevent injuries during high-impact plays.

 

Hiking/Trail Running: 

Trail shoes should have aggressive tread patterns for grip on uneven terrain, as well as ample toe protection and water resistance. Look for shoes with rock plates or reinforced midsoles to protect your feet from sharp objects on the trail.

 

Cross-Training/Gym: 

For versatile activities like cross-training or gym workouts, look for shoes with a balance of cushioning, support, and flexibility. Consider shoes with a slightly wider toe box to accommodate lateral movements.

 

Remember, it’s always a good idea to try on shoes and walk or jog around the store to ensure a proper fit. Don’t hesitate to consult with a professional or seek advice from experienced athletes or coaches in your sport.

 

Investing in the right footwear for your chosen sport can make a significant difference in your performance, comfort, and injury prevention. By considering the specific demands of your activity, your individual foot type and gait pattern, and the terrain or playing surface, you can find the perfect shoes to support your athletic endeavors. Don’t compromise on footwear – your feet will thank you for it!

Injury Prevention, Sports Medicine

7 Mobility Exercises For Better Movement

Participating in rigorous physical activity and exercise is a privilege. Not to mention, it can reduce the risk of heart disease, stroke, type 2 diabetes, and high blood pressure. However, when it comes to maintaining that level of fitness, it is important to slow things down and focus on the foundation of functional movement, such as mobility exercises. The CDC also suggests that close to 14% of American adults have some kind of mobility issue that impacts their ability to safely walk and climb stairs.

Mobility Exercises For Better Movement

Mobility is often overlooked in favor of strength and cardio exercises, yet maintaining mobility is paramount for overall health and well-being. Whether you’re an athlete looking to improve performance or someone seeking to move more freely and comfortably, incorporating mobility exercises into your routine can make a world of difference. At Paris Orthopedics, we have put together seven effective exercises to enhance your mobility and promote better movement.

1. Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that promotes spinal mobility and flexibility. Start on your hands and knees with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling like a “cow.” Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine, like a “cat”. Flow smoothly between the two poses for 8-10 repetitions.

2. Thoracic Spine Mobility

Your thoracic spine is the middle section of your spine. Poor thoracic spine mobility can lead to compensations in other areas of the body, such as the lower back and shoulders. To improve thoracic spine mobility, try the thoracic spine rotation stretch. Begin in a seated position with your legs extended in front of you. Cross one leg over the other and place the opposite elbow on the outside of the bent knee. Rotate your torso towards the bent knee, reaching the opposite arm behind you for support. Hold for 20-30 seconds, then switch sides.

3. Deep Squat Hold

The deep squat is a fundamental human movement pattern that can improve hip, knee, and ankle mobility. Stand with your feet shoulder-width apart and toes slightly turned out. Squat down as low as comfortably possible while keeping your heels flat on the ground and your chest lifted. Hold the bottom position for 20-30 seconds, focusing on deep breathing and relaxing into the stretch.

4. Shoulder Mobility

Desk-bound jobs and constant phone use can result in tightness and limited mobility in the shoulders. To address this, incorporate shoulder flexions into your routine. Start standing with a shoulder-width grip on a resistance band, broomstick, or like object. Keeping your arms straight, slowly raise the band overhead and behind you until you feel a stretch in your shoulders. Return to the starting position and repeat for 10-15 repetitions.

5. Ankle Mobility

Reduced ankle mobility can affect squat depth and overall lower body movement patterns. Improve ankle mobility with ankle circles. Sit on the ground with your legs extended in front of you. Point your toes and begin tracing circles with your feet, moving in both clockwise and counterclockwise directions. Aim for 10-12 circles in each direction.

6. Hip Circles

Hip mobility is essential for various activities, from walking and running to squatting and lunging. Perform hip circles to improve hip mobility and range of motion. Stand with your feet shoulder-width apart and hands on your hips. Begin by circling your hips in a clockwise direction, gradually increasing the size of the circles. After 10-12 repetitions, switch to a 

counterclockwise direction.

7. Hip Flexor Stretch

Prolonged sitting can lead to tight hip flexors, which can restrict hip mobility and contribute to lower back pain. To counteract this, incorporate a hip flexor stretch into your daily routine. Start in a kneeling position with one knee on the ground and the other foot flat on the floor in front of you. Gently push your hips forward while keeping your torso upright until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch sides.

Mobility exercises can help unlock greater freedom of movement, leading to a more active and healthy life. At Paris Orthopedics and Sports Medicine, we understand how important mobility exercises are to keep you performing and injury-free. We are here to answer any questions you may have or to provide you with more mobility exercises. Check out our website or contact us at (903) 737-0000.

Injury Prevention, Sports Medicine

Osgood-Schlatters In Child Athletes 

Childhood is a crucial time for physical development and participation in sports. While sports offer numerous benefits, they can also come with the risk of injuries, particularly for growing bodies. Osgood-Schlatters disease (OSD) is one such condition that commonly affects child athletes, causing discomfort and temporarily altering their participation in sports.

Understanding the basics of OSD can help parents and children recognize the importance of prevention and seek appropriate treatment. At Paris Orthopedics, we aim to give you the information you need to stay healthy and avoid injury.

Understanding Osgood-Schlatter Disease

Osgood-Schlatter disease is a condition characterized by inflammation of the patellar ligament, which connects the kneecap (patella) to the shinbone (tibia). This inflammation occurs at the point where the ligament attaches to the tibia, leading to pain, swelling, and tenderness just below the kneecap. OSD is most prevalent in children and adolescents, typically between the ages of 10 and 15, during the peak of growth spurts. 

Causes And Risk Factors

The primary cause of Osgood-Schlatter disease is the rapid growth and development of bones during adolescence. As children go through growth spurts, the bones, muscles, and tendons may grow at different rates, leading to tension and stress on the patellar ligament. This stress, combined with repetitive use of the knee in activities like running and jumping, can contribute to the development of Osgood-Schlatters.

Certain risk factors increase the likelihood of developing Osgood-Schlatter disease. These include engaging in sports that involve running, jumping, or rapid changes in direction, such as soccer, basketball, and gymnastics. Additionally, children who are physically active or participate in intense training regimens may be more susceptible to OSD.

Symptoms And Diagnosis

The hallmark symptom of Osgood-Schlatter disease is knee pain, typically located just below the kneecap. This pain often worsens with physical activity and may be accompanied by swelling and tenderness. In some cases, a bony bump may develop at the site of the inflammation.

Diagnosing OSD usually involves a thorough physical examination by a healthcare professional. X-rays may be ordered to rule out other potential causes of knee pain and to assess the severity of the condition. While Osgood-Schlatter disease is generally self-limiting and resolves with time, proper management is essential to alleviate symptoms and prevent long-term complications.

Management And Treatment

The primary goal of managing Osgood-Schlatter disease is to relieve symptoms and allow the child to continue participating in physical activities while avoiding further stress on the affected knee. Conservative treatments for Osgood-Schlatters often include rest, ice therapy, and the use of over-the-counter pain relievers. In some cases, a knee brace or strap may be recommended to provide support to the patellar ligament. Education about proper warm-up techniques, stretching, and modifying activity levels can also help prevent symptom exacerbation.

Return To Sports And Long-Term Outlook

Most children with Osgood-Schlatters disease can return to their sports activities once their symptoms have subsided and their knees have fully healed. However, it’s essential to manage expectations and gradually reintroduce activities to prevent a recurrence of symptoms.

In the long term, Osgood-Schlatter disease does not typically result in lasting complications. As the child completes their growth spurt, the bones and tendons usually adapt, and the symptoms gradually resolve. However, it’s crucial for parents, coaches, and healthcare providers to work together to create an environment that supports the child’s physical development while minimizing the risk of injury.

Contact Paris Orthopedics

Do you have a child dealing with osgood-schlatters? Is it affecting their ability to participate in sports or their day-to-day mobility? It may be time to find an orthopedic provider you can trust. Paris Orthopedic and Sports Medicine’s board-certified physicians offer patients comprehensive orthopedic and musculoskeletal services. Our services include surgical and non-surgical treatments for sports injuries and a broad range of bone, muscle, and joint problems. For more information, visit our website to schedule an appointment or give us a call at (903) 737-0000.

Injury Prevention

5 Basics of ACL Health and Injury

The anterior cruciate ligament (ACL) is one of the four major ligaments in the knee joint. It is crucial in providing stability and preventing excessive forward movement of the tibia (shinbone) relative to the femur (thighbone). ACL health and injuries are common, especially in sports involving sudden stops, direction changes, or jumping. 

Understanding the basics of ACL health and injury can help individuals recognize the importance of prevention and seek appropriate treatment. At Paris Orthopedics, we aim to give you the information you need to stay healthy and avoid injury. 

Basics of ACL Health and Injury

What Is The ACL?

The ACL is a strong band of connective tissue deep within the knee joint. It connects the femur to the tibia and works with other ligaments, muscles, and tendons to maintain stability during various movements. The ligament consists of two bundles that work together to control the rotational and forward movement of the knee.

How Do ACL Injuries Occur?

ACL injuries typically occur due to sudden, forceful movements or impacts that place excessive stress on the ligament. Common mechanisms of injury include sudden stops or pivots, abrupt changes in direction, landing awkwardly from a jump, or direct blows to the knee. Female athletes, especially those participating in sports like soccer, basketball, and gymnastics, have a higher risk of ACL injury than males.

When an ACL injury occurs, individuals may experience a popping sound or sensation in the knee, followed by immediate pain, swelling, and instability. The knee may feel weak and give way during movement, making it difficult to bear weight or participate in physical activities. In some cases, associated injuries, such as damage to the meniscus or other ligaments, may also occur.

What Does Treatment Look Like?

Diagnosing an ACL injury involves a combination of medical history, physical examination, and imaging tests. The healthcare provider will assess the knee joint’s range of motion, stability, and overall function. Magnetic resonance imaging (MRI) may be recommended to evaluate the extent of the injury and rule out other knee conditions.

Treatment options for ACL injuries depend on various factors, including the severity of the injury, the individual’s activity level, and the presence of associated injuries. Non-surgical treatment may suit individuals with partial tears or those without high-demand activities. It typically involves physical therapy to strengthen the muscles around the knee joint, bracing to provide stability, and activity modification.

Surgical intervention may be recommended for individuals with complete tears or those wanting to return to high-demand sports or activities. ACL reconstruction surgery involves replacing the torn ligament with a graft, typically harvested from the individual’s hamstring or patellar tendon, or using donor tissue. The surgery aims to restore knee stability and allow individuals to return to their pre-injury level of activity with proper rehabilitation.

What Does Recovery Look Like?

Recovery from an ACL injury requires a comprehensive rehabilitation program. Physical therapy is vital in restoring strength, range of motion, and stability to the knee joint. The rehabilitation process typically includes exercises to improve flexibility, balance, proprioception, and gradual return to sports-specific activities.

How Can You Prevent These Injuries?

Preventing ACL injuries is crucial, particularly for individuals engaged in high-risk sports. Strategies for prevention include regular conditioning and strengthening exercises to improve lower limb strength and control, proper technique training for jumping and landing, and wearing appropriate protective gear. Additionally, maintaining good overall physical fitness, warming up adequately before activities, and avoiding overuse and fatigue can help reduce the risk of ACL injuries.

Learn More With Paris Orthopedics 

The ACL is a critical ligament in the knee joint, providing stability and preventing excessive forward movement. ACL injuries are common, particularly in sports involving sudden stops, changes in direction, or jumping. Understanding the basics of ACL health and injury empowers individuals to recognize the signs, seek appropriate treatment, and take preventive measures.

Are you interested in learning more about ACL health? Our team at Paris Orthopedics has an array of resources and information for you to use. Find out more by visiting our website or giving us a call at (903) 737-0000. 

Injury Prevention

8 Ways To Prevent Running Injuries

Looking for new ways to get outside this year? Running can feel hard on the body, but for many, the physical and mental health benefits far outweigh the potential risks. From shin splints and stress fractures to hamstring issues and Achilles tendonitis, there are numerous ways to encounter a problem, either during or after your run. However, our Paris Orthopedics team has devised a list of eight ways to prevent running injuries, keeping you active and exploring. 

Invest In The Right Shoes

Don’t let sticker shock deter you from investing in proper footwear. It’s best to visit a specialty running store to help you achieve the best fit for your body and needs. You should have a little wiggle room around the toes while your foot fits snugly in the heel. It’s also equally important to maintain your running shoes. Avid runners should replace their shoes every six months or every 400-600 miles.

Find The Right Path

High-quality, properly fitting running shoes will only get you so far. If possible, avoid running on concrete. Instead, opt for surfaces that absorb the shock rather than passing it along to your legs. Even asphalt is a better alternative if you can’t find grass, dirt trails, or a rubberized running track. But remember that a sudden change in the running surface can also cause injury, so transition over time versus all at once.

Spend Time Stretching

This may be obvious, but hands down, one of the best ways to prevent any bodily injury is to keep it loose and limber. The more flexible you are, the better your range of motion and the less likely you are to get injured. Stretch both before and after your run. You may also consider taking up yoga on days you don’t run to improve your flexibility and balance further.

Consider Strength Training 

Maybe you’re a runner because you don’t like traditional gym workouts, but the more powerful your muscles are, the better they can support your joints. Added benefits of strength training include improved muscle tone, endurance, and bone density. If the gym isn’t your thing, you can lift weights at home or use everyday household objects to help you build muscle.

Be Patient

If your goal is to run a 10K, but the furthest you’ve run is around the block, don’t expect to run six miles out of the gate. There’s no harm in taking it slow, especially when you’re starting. Starting with shorter runs and gradually increasing your distance over several weeks is the best way to prevent running injuries.

Check Your Posture

When you’re running, it’s easy to think about your legs and feet. But it’s also essential to pay close attention to your upper body. Get in the habit of checking your posture daily throughout your run. Are you staying upright with your shoulders back and relaxed? If not, raise your shoulders to your ears, then drop them down to a relaxed position. This can help you avoid lower back, neck, and shoulder pain and improve your breathing.

Keep Your Head Up

Maintaining your form is critical to preventing running injuries, including head positioning. Too far forward and you’ll experience neck and back pain; too far back and you may strain your neck muscles. Keep your head in line with your shoulders and hips. This is one of those running injuries that people tend to forget about in the process. 

Take Time To Rest

If you aren’t feeling 100%, consider skipping your run. Sure there are some days when you’ll have to talk yourself into getting out of bed for your morning run when the temperatures cool down, or maybe you stayed out too late the night before. But we’re talking about listening to your body when telling you it needs a break. Taking time off each week can help you avoid the most common running injuries and prevent fatigue when you push your body too hard or too fast.

 

Maintaining an active lifestyle is essential, but with it also comes the risk of suffering from a condition resulting from injury, disease, or the normal process of aging, disuse, or overuse.

Despite all of your best efforts to avoid them, the bottom line is that injuries can still happen–especially with the overuse and repetitive motion that occurs with frequent running. 

Schedule an appointment with Paris Orthopedics today if you are experiencing chronic pain or have injured yourself while running. Our team of experts specializes in diagnosing and treating running injuries and conditions, including knee ligament and tendon tears, ACL injuries, tendonitis, meniscus injuries, and more.

Injury Prevention

How Sports Nutrition Can Prevent Injuries

For athletes, injuries are always a concern. There are many ways to prevent this, but it can seem overwhelming to keep yourself healthy. Focusing on sports nutrition can be an effective way to make it less likely that an injury occurs. 

Learning More About Sports Nutrition 

Looking at sports nutrition analytically gives athletes the chance to see the direct correlation between the food they consume and their injury prevention. Focusing on linking strength, endurance, recovery, hydration to an athlete’s sports nutrition can be an excellent way to proactively prevent injury. 

Strength

When focusing on sports nutrition, it is important to see how various foods fit into the aspects of an athletes’ routine. Strength is a key component to preventing injury. To match strength, athletes must take in foods that support this growth. 

Protein is one of the main sources of fuel for an athlete. It acts as a way for your body to build new tissue and fluids. There are many ways to get protein into your diet. 

  • Poultry
  • Meat
  • Fish
  • Nuts 
  • Beans 
  • Various dairy products 

Once an athlete is able to grow their strength, their bodies will be able to support the activities and protect the muscle. The protein intake allows athletes to build this muscle. Incorporating protein into their sports nutrition is a proactive way to protect your body through strength. 

Endurance 

Endurance is important to an athlete’s ability to maintain their efforts throughout their performance. When athletes pay attention to the food that enters their body, they can work to incorporate ones that help maintain their stamina. 

Carbohydrates can contribute to this extended endurance. OrthoInfo explains the importance of carbohydrates in how the body converts sugars and starches into energy. This provides endurance and power for the high-intensity activities athletes perform. 

Carbohydrates can be found in many foods that athletes have access to. 

  • Fruits 
  • Vegetables
  • Pasta 
  • Bread
  • Cereal 
  • Rice 

By consuming carbohydrates, an athlete is able to enhance their endurance to prevent injury during physical activity. Preventative measures can mean equipping the body for its best performance to avoid fatigue that leads to an athlete injuring themselves. 

Recovery

While it is not a direct action of an athlete, recovery and what is consumed during that time prepares the athlete for their next activity. It is just as important for what happens at rest as what happens in motion. 

The Orthopedic and Sports Medicine Institute discusses the way post-workout recovery meals are the time when your body is repairing your muscles and building new ones. During this time, your eating should be focused on the following aspects: carbohydrates and protein. Just as they are important to strength and endurance, those two fuel sources can aid the recovery process as well. An important factor of recovery meals is paying attention to the energy exerted during a performance to ensure the foods the athlete consumes matches that to replenish. 

Hydration 

Hydration is one of the most important aspects of sports nutrition. Loss of water through physical activity creates muscle tension. While that is not a direct injury, it can cause your body to be prone to muscle strains, tears, and even bone fractures. Dehydration can also lead to heat exhaustion. With dizziness, fatigue, and headaches, an athlete may experience an injury as a result. 

The possible results of dehydration make water and other hydrating products essential for athletes in their sports nutrition.  While there are many sources of hydration, water is always considered the best option. Athletes can lose up to three quarts of water per hour. Everyone should consume at least two quarts of water per day, and athletes need even more than that. 

How to Stay Hydrated: 

  • Drink water in small amounts frequently during the times in between physical activity, not just when it is going on. 
  • Pay attention to how your body feels throughout the physical activity. 
  • Rehydrate after physical activity. 

 

The life of an athlete means constantly working towards injury prevention. Sports nutrition is an essential part of this process. Are you looking to prevent injury with sports nutrition? At Paris Orthopedics and Sports Medicine, we are here to answer any questions you may have. Check out our website or contact us at (903) 737-0000. 

Injury Prevention

4 Most Dangerous Winter Sports

As we move forward into the midst of winter, more people across the country participate in potentially dangerous winter sports such as skiing, snowboarding, and sledding. While in Texas, we may only get a chance to partake in winter sports during a vacation to a snowier region, it’s still best to be prepared for what harsh winter conditions may bring. The month of January is a national awareness month for the dangers of winter sports, including the risk of potential traumatic brain injuries. The risks associated with winter sports can be higher for those who only participate in winter activities once or twice a year. To provide more information regarding injury prevention and other statistics, we’re listing the top for most dangerous winter sports.

Skiing

Nearly 200,000 people were treated for winter sports-related injuries in 2018 in the United States alone. Out of all the most dangerous winter sports, injuries from skiing took the top spot, with an estimated total of 76,000 injuries. There are various types of ski injuries that land people in the hospital. Common injuries range from knee and joint issues to fractured extremities and even traumatic brain injuries. Many of these ski accidents can be attributed to the infrequency in which the sport is practiced. If you are only skiing once a year on vacation, it’s a good idea to prepare for the ski season with a general preseason conditioning program, in addition to double-checking the quality of your equipment and easing into the sports. Just because you may have ended last season on a double black diamond doesn’t mean that you should start your ski season where you left off. 

Snowboarding

While skiing may have the most injuries, snowboarding is not too far behind. According to the U.S. Consumer Product Safety Commission, there was a reported 53,000 injuries from snowboarding in 2018. Improper warm-up, falls, a lack of proper equipment and other reckless behavior on the slopes plays a significant role in what makes snowboarding one of the most dangerous winter sports. Even with practice and skill, accidents are always possible, which is why wearing a helmet is one of the top recommendations made by the American Association of Orthopedic Surgeons. While it is advised that all skiers and snowboarders wear a helmet, it may be even more important for the men who practice these sports. Reports have shown that male skiers are twice as likely to end up in the emergency room as female skiers, and male snowboarders are four times more likely to visit the ER than female snowboarders.

Ice Skating 

Ice skating may not immediately seem like a high-intensity sport, but when you consider the speed associated with sports like hockey, it becomes a little more clear as to what it is regarded as one of the most dangerous winter sports. Like most winter sports, both hockey and ice skating require special equipment that, depending on the fit and quality, can either promote or detract from the safety of the activity. With the proper training and equipment, injuries are not as common as in other sports, but when you only ice skate a few times a year and don’t have access to well-fitting or functioning equipment, accidents can occur.  

Sledding

Sledding may seem safe and easy fun, but the lack of control inherent in this activity can lead to collisions and injuries. Most sledding injuries occur in children aged 14 and younger, so it’s especially important to ensure that kids are supervised on the sledding hill. Because there aren’t any requirements when it comes to sledding equipment, taking time to monitor weather and snow conditions is an essential part of keeping children safe this winter.

In Case of Emergency

If accidents occur while participating in any of the listed dangerous winter sports, seek diagnosis and treatment from a sports medicine physician or an orthopedic doctor for any musculoskeletal injuries. For potential traumatic brain injuries, seek immediate treatment at the closest emergency room.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about sports-related orthopedic injuries, call (903) 737-0000 to make an appointment.

Injury Prevention

5 Ways to Prevent Injuries This Holiday Season

The holiday season is a time for family and friends to come together, give thanks, and celebrate, but unfortunately, it is also a time of year that we see an increase in injuries. According to the U.S. Consumer Product Safety Commission, doctors’ offices, emergency rooms, and other clinics see over 60,000 patients for injuries pertaining to simple holiday tasks, like decorating. Combine this with an additional 186,000 visits for injuries related to winter sports, and it becomes clear why it’s important to stay alert and take steps to ward off preventable accidents.

Nothing puts a damper on a holiday celebration like a sudden injury, so we’re sharing some of the best ways to prevent injuries this holiday season.

Watch Your Step

Even Texas is subject to overnight freezing temperatures during the winter months. Combining the wet winter weather with the occasional freeze can make for unexpected ice and slippery conditions. We know that a busy morning can mean rushing out the door, but we encourage you to take an extra moment to watch your step when you leave the house. Not only can falls cause new injuries, but they also can worsen old or existing injuries. Making sure you watch your step and look for ice is one of the best ways to prevent injuries this holiday season.

Wear the Proper Equipment

Whether you’re staying home for the holidays or going on a winter vacation, proper equipment is key in preventing injuries. The winter months bring unique weather conditions across the country, so it’s important to dress for these weather patterns. Make sure your footwear has traction on wet, slippery, or icy surfaces. When it comes to winter sports, having high-quality, well-fitting equipment is essential in keeping you safe. Get professionally fitted for sports like skiing and snowboarding, and always double-check that your gear is in good condition. 

Decorate Carefully

As we previously mentioned, decorating the house for the holidays is the culprit behind various injuries. Hanging decorations, stringing lights, and putting up trees may be some of your beloved traditions, but they can also be dangerous if you’re not paying attention. Prevent injuries this holiday season by ensuring your ladder is in good condition, using it properly, asking for help when needed, and saving the holiday drinks until after the decorating is complete.

Warm Up Muscles

If you are participating in any winter activities, make sure you warm up your muscles beforehand. Even if you have been skating, skiing, or snowboarding your whole life, it’s more than likely that you haven’t practiced the sport in at least a year. By starting back where you left off, you’re putting yourself in a position to injure yourself. Take time to warm up and ease back into any winter activity you haven’t practiced in a while.

Pay Attention to Previous Injuries

Colder temperatures may cause previous injuries or other muscles in the body to stiffen up, leading to increased discomfort in the winter months. While cold therapy is standard in caring for injuries, heat therapy may work better in these situations. Heating pads or warm towels can help loosen stiffness and improve circulation in areas subject to cold weather discomfort. Relieving this pain can also help prevent injuries this holiday season. When you feel loose and comfortable, you are less likely to strain other parts of your body, overcompensating for the areas of discomfort.

Consult an Orthopedic Specialist

The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about how you can prevent injuries this holiday season, call (903) 737-0000 to make an appointment.