How Increasing Core Stability Helps in Injury Prevention

Did you know that the core consists of more than just your abdominal muscles? Actually, the core also includes your lower back, hips, and pelvis. Imagine your core as a trunk of a tree. A weak trunk leaves the tree vulnerable to cracks, breaks, and caving. The same is true for our core muscles; a weak core increases the risk of injury because the body’s foundation support is lacking.

How Does a Strong Core Help in Injury Prevention?

Healthshare.com has great information by various health professionals on the importance of core stability. Dr. Peter Dun states:

“For a range of injuries that can be classified as overuse or repetitive – such as types of neck/lower back pain, groin/hamstring/shoulder rotator cuff problems among others – it is important that assessment of the integrated stabilizing system of the body frame [the core] is included in overall injury management.”

Usain Bolt is a great example of an athlete with a strong core, which is a major contributor to his success as a runner.

“The body is a unit – a kinetic chain of links that work together to maximize speed. While certain links are more important than others (glutes and hammies), all of the body’s muscles must be powerful and coordinated for optimal performance. A strong core can help protect Usain’s spine by transferring forces more efficiently and sparing the lumbopelvic structures.” – Brett Contrenas, CSCS

What Are Some Ways to Strengthen Core Muscles?

Building and maintaining a strong core is pivotal for the body to work as a cohesive unit. Many “core” exercises consist solely of crunches and sit-ups; however, research shows that exercise professionals, and even the military, question these types of exercises because of lower back and spine injuries. Additionally, sit-ups and similar exercises only strengthen the outer layer of the abdominal, the rectus abdominis. If the deeper, internal muscles are overlooked, the core will still be weak. Instead, find exercises that strengthen the pelvic floor, transverse abdominis, and diaphragm. Pilates is a great place to start.

We are passionate about our clients! Contact us to find out how we can help relieve pain and assist in injury management.

Youth Injuries & Sport Care: When It’s All In Your Head

Missouri Orthopedics, Advanced Sports & Medicine, Stl doctor, concussion

Youth head injuries are frightening and frustrating, especially when you’re a driven and determined athlete used to pushing through other injuries. Even a mild concussion can cause significant injury to your brain, and this makes it even more important to understand what to expect during the process of recovery.

When your injury is “all in your head”, sometimes it is difficult to take ongoing symptoms seriously. Since giving your brain a chance to heal is so important to your future performance, here are a few important things to keep in mind.

1. Be honest. Let your coach, parents, and doctor know if you’re experiencing symptoms of concussion. While you may be tempted to gloss over lingering headaches or trouble concentrating after an injury, ignoring symptoms may mean you re-injure your brain and have an even longer recovery.

2. Expect recovery to take time. According to a study published February 2016 in The Journal of Pediatrics, recovery from a concussion takes more time for younger players and those who have yet to go through puberty, with the average recovery time between about 33 and 54 days.

3. Expect frustration. You may have trouble with things like balance, sleeping, and concentration. You may have less of an appetite, experience headaches, and have a hard time predicting your emotional response to stress. While your brain heals, its normal to feel frustrated with symptoms.

4. If symptoms come back after you’ve been cleared to return to active sports, speak up! Recovery from concussion is a complex process and some symptoms can linger. Your doctor is the best one to determine a safe level of activity depending on what you’re experiencing.

While youth injuries are frightening and frustrating, the good news about having an injury that’s “all in your head” is that most young people with a concussion do experience complete recovery. Understanding what to expect during the process will help reduce your stress as you work to regain complete health.

Providing treatment for youth injuries and sport care is a big part of what we do. We’re committed to working with you to help manage your symptoms and get you back to active sports as soon as its safe for you to do so. Please contact us and we’ll work with you every step of the way.

Homeopathy Remedies

Herbs for alternative therapy

What is homeopathy?

Homeopathy is the medical philosophy and practice using the idea that the body can heal itself. Homeopathy has been widely practiced throughout Europe.
Homeopathy, for example; if a certain substance causes a positive reaction/symptom in a healthy person, giving the person a very small amount of the same substance may cure the illness. A health practitioner who practices in homeopath may prescribe pills or liquids which contain a small active ingredient for the said treatment of disease or illness.

Why use homeopathy vs. traditional treatment?

Historically, people with allergies, arthritis and irritable bowel syndrome have been known to maintain their health via homeopathy treatments. However, homeopathy does not stop there. You may also turn to homeopathy for minor injuries and illnesses such as scrapes, bruises, cuts, muscle tears & more.  It is important to note that this treatment does not cure diseases such a heart disease, cancer, lymes disease and other possible emergency situations where traditional treatment may be preferred.

Is homeopathy a safe alternative?

Since 1938, in the U.S homeopathic treatments & remedies have been regulated and deemed safe. Critics of this treatment method argue that since that active ingredients in the prescribed pills or liquid is so little, there really is no benefit or positive healing results. Skeptics believe that homeopathy treatment leaves the patient feeling they have been effectively treated because they have it made up in their minds that this treatment works: Placebo Effect. As mentioned above, for serious health concerns it is important to seek professional, medial attention for a more traditional treatment as homeopathic does not take the place of more serious complications.

Also, It is important to inform your primary care physician if you are partaking in a homeopathic treatment as they should always be made aware of alternative care options you are seeking. Your doctor may also be able to point you in the direction of where to purchase your homeopathic dilutions & the recommended homeopathic practitioner near you.

Tips to keep your feet safe this Halloween!

Top Toe Shape!

With all of the frights, and terrors let’s leave our feet out of the scary mess. Sprained ankles, added weight to your feet from a cosutme or high heels; whatever it may be: below we have listed tips & advice on how to take it easy on your feet this Halloween season.

MO Sports Med, Foot Safety

1. Layers, layers, layers! An overlooked healthy tip in keeping your feet not only warm, but safe from additional harm is to layer your socks especially when it’s frigid outside which often happens around Halloween. Try to stay away from cotton socks as they absorb the moisture.

2. Keep an eye out on the tempature. If you are planning on being out & about on Halloween night, make sure that tempatures are safe for all night activities such as trick or treating. Consider the wind chill when hitting the spooky streets, as wet & cold feet are painful & to help prevent frostbite.

3. Insulation, please. Keep your shoes insulated for added layers of protection. Especially if your customer calls for a thin layer of outer protection.

4. Step out of your costume. Like the above tip, sometimes our costumes call for a very thing shoe & some costumes recommend no shoes. While shoes may not be in style for your costume, we recommend wearing them for support.

5. High heeled beauty. We’re sure you’ve experienced blisters, nerve pain on the balls of your feet, and plantar fasciitis from the heel pain your shoes carry; none of which are a spirited way to end a fun night! Keep in mind that the pain from high heels are not always worth the sex-kitten look your costume may bring.

6. Reflect yourself. Did you know that each Halloween, at least five kids are hit by cars? It is a good idea to put bright, reflective tape on your child’s shoes so they can be seen in the dark.

7. Safety first. There will be several tripping hazard from decorative items on Halloween such as pumpkins, ghouls and other scary decorations on peoples porches, steps and yards. Be sure to talk with your kids & remind them to always be on the look out and to carry a flash light so they can see where they are walking. If sidewalks are available, always use those.

Get your balance back – in diet!

When it comes to playing & participating in sports like track and field, baseball, football and really any everyday activity, many people struggle with choosing the fulfilling foods right for fueling your body. Following the simple guidelines below will help you & your body live a healthier lifestyle and grant more energy!

MO Orthopedics

 

 

 

 

 

 

 

 

1) A balanced diet the key: A balanced diet is low in fat, high in carbs and just the right amount of protein. You may have heard of some athletes doing a “carb heavy” the day before an important event; however you should know that while carbs are important for energy, doing a carb heavy diet may leave you feeling weighed down and even tired. As always, it is important to make sure your intake includes enough proteins, nutrients and vitamins. And, always hydrate with water!

2) Breakfast is your friend: No matter how much you want to skip your breakfast, don’t! It is the most important meal of the day and helps jump start your metabolism and replenish your body from it’s sleeping phase overnight. Skipping breakfast has the potential to make you nauseous or tired, however eating too much at breakfast can weigh you down and make you feel sick. So, where is the give and take right? Eat a cup of greek yogurt topped with fresh fruit and walk out the door!

3) Ditch the energy drinks: Monster & 5 hour energy drinks might be tasty going down, however drinking these to give you an extra boost before your event or game can actually damage your body as it affects your heart rate. To stay hydrated the day of the game or event, make sure to drink enough water the day of, however be sure to cut yourself off about an hour or half hour before the start of the game/event. Looking for energy? How about grabbing a bottle of powerade to replenish the lost electrolytes or nom on a banana which is full of natural carbs.