How To Treat An Ankle Sprain - Dr. Cool House Calls
The ankle sprain is one of the most common injuries occurred by both athletes and non-athletes alike. According to the American Orthopedic Foot and Ankle Society, there are 25,000 ankle sprains a day. That's a lot of swelling! Ankle sprains are caused by an unnatural twist of the ankle due to a strange placement of the foot, uneven ground or a large amount of weight onto the joint. This means someone can get an ankle sprain playing a sport or running and they can also happen when just getting out of bed if they step wrong.
When the injury occurs, the tissue surrounding the joint becomes inflamed and causes swelling around the ankle. A person usually experiences pain as well in the sprained joint but the severity can vary depending on how bad the sprain is. Pain can worsen when pressure is put onto the joint, such as standing or walking on the injured ankle. If pain becomes unbearable crutches may be used to relieve the pressure and help rest the ankle.
Rest, ice, compression and elevation (R.I.C.E) are the best ways to treat a sprained ankle. Resting the ankle gives it time to heal and prevents any further injury while the ice reduces the swelling of the joint. Compression and Elevation also aid in reducing inflammation in the joint and compression provides extra support for the ankle. This means you should stay off your foot for approximately 72 hours or more, depending on the severity of the sprain. If you continue to walk on the injured ankle, the swelling and inflammation will not reduce. After swelling and inflammation have gone down, gradually increase activity on the ankle to prepare for daily use. The best ways to prevent ankle sprains are to wear the proper shoes for every activity and to keep your ankle strong and flexible. Also, make sure any playing field is cleared of anything that could cause injury, such as rocks or ditches in the ground.
View our video below of how to treat a sprained ankle with our small 3" Dr. Cool Wrap
How To Treat Carpal Tunnel - Dr. Cool House Calls
Carpal Tunnel syndrome is a chronic condition that causes pain in the wrists due to the compression on an important nerve called the median nerve. This nerve runs through the wrist up the forearm. The carpal tunnel houses this nerve along with other tendons. The compression comes from the inflammation of this tunnel, squeezing what is inside. This can cause mild discomfort to extreme pain for many people and is often associated with excessive typing, working with vibrating tools or sleeping with a flexed wrist.
There are many potential problems including issues with the tunnel itself. For example, some people have smaller tunnels constricting the nerve and tendons. Trauma or injury to the area can also be the cause for swelling, and in some cases there is no exact cause to be found which can cause recovery problems. Symptoms can begin with burning or tingling in the wrist or fingers and then can increasingly intensify. The pain can vary from case to case. Some people have swelling in the fingers or can have the pain run up their arms. Others find as it increases they can have decreased grip and a difficult time holding things.
It is best to learn how to treat carpal tunnel as early as possible to hopefully stop the pain and discomfort from increasing. One common way to treat it is simply by using ice and compression to help reduce swelling and therefore pain. A wrist brace or wrap can be wore during sleep or during the activity that causes the pain. Also, performing exercises to stretch and strengthen the area, guided under a therapist who specializes in physical impairments can help take care of the problem. In some chronic cases, surgical procedures are necessary to reduce the restriction in the carpal tunnel.
The most important thing one can do is to not ignore the problem and treat it early!
Our small 3" Dr.Cool Wrap is an easy way to help treat carpal tunnel.
How to Transition your Summer Workouts to the Fall
Just because the summer has come to an end doesn’t mean the awesome summer workouts have too! The Fall season is actually one of the best times for outdoor activities! Though the summer weather is great, sometimes it is too hot, even dangerously hot to do anything in the sun. The Fall season offers a relief from the oppressive heat without the pain of snow and ice. Fall gives way to a whole new landscape of beautiful colors and crisp fresh air. Here are some suggestions for transitioning your summer workout into the fall.
Add layers! Before the snow hits and the ice covers the ground, you can still do almost all of your outdoor workouts. You may just need to add a couple layers of clothing to make sure your joints and muscles don’t get too cold. As your body heats up you can shed a layer or two. Also, make sure to take into consideration the change in daylight. The sunrise is later in the morning and the sunsets earlier at night so you may have to modify what time you do your activities, for example do your workouts before dinner instead of after or during your lunch break! We don’t advise running, cycling or walking when it’s dark, but if you do make sure you wear bright colors and invest in reflector vests or jackets.
Another great way to still enjoy the outdoors in the fall is by playing games. Why not kick off every football Sunday with a pickup game in the morning? Not only is it a workout, but it is fun and social. If you aren’t the football type, no worries, try a game of soccer or baseball or maybe even some ultimate Frisbee! Just because it is getting cooler doesn’t mean you have to give up on the outdoors. Enjoy every season!
Lastly, Just because it is getting colder does not mean you can skip icing that injury, so make sure you have your Dr.Cool Wraps on hand. If you don't have one yet check out our line of ice and compression recovery wraps for shoulders, ankles, wrists, knees, and more.
Happy Autumn!
How To Treat Shin Splints - Dr. Cool House Calls
Medial Tibial Stress Syndrome, more commonly known as Shin Splints, is known and dreaded by many athletes. This syndrome most commonly affects runners and dancers alike. It is caused by repetitive stress put on the shins from running and other high impact movements. Shin splints can also be a common outcome caused by wearing bad shoes, running on hard surfaces, doing a lot of stop-and-go movement, or having flat feet. Symptoms of Shin Splints consist of tenderness, soreness or pain along the inner portion of your lower leg; in serious cases, inflammation and extreme discomfort may occur.
Though shin splints are the bane of existence in many athletes, they can be treated fairly simply. Rest or limited activity along with ice and compression can mitigate symptoms. If needed, taking Ibuprofen can also help with pain and doubles as an anti-inflammatory to reduce swelling.
There are a multitude of ways you can prevent shin splints! First, increase your workouts and their intensity gradually. Big jumps in intensity can cause too much stress on your joints and ligaments. Always remember to strengthen and stretch! Tight calves and weak hips make more work for the shins, but if they are flexible and strong they will support them. Finally, invest in good shoes and replace old worn ones, and if you have flat feet consider inserts. There are quite a few running shoe stores who work with customers on identifying the correct shoes based on their own gait and pronation.
Watch the video below to see how to treat shin splints with our 4" Medium Dr.Cool Wrap.
Train smart and you’ll go further!
How To Treat Runner's Knee - Dr. Cool House Calls
We are continuing with our blog series this week! For our 2nd installment of injury specific ailments we will be talking about Runner's Knee!
Runner's Knee a.k.a. Patellofemoral Pain Syndrome is one of the more common injuries among runners. It isn’t too detrimental to your overall health, however, it can cause a lot of pain and remain a nuisance to your every day running routine. Runner’s Knee can be caused by a number of things. Issues with the bio-mechanics of your body, such as a misalignment or a wide angle from the hips to knees (common cause for women), tight hamstrings or weak thigh muscles that don’t offer enough support to the knee can cause damage; runner’s knee can also just be caused by the daily wear and tear of running.
This level of injury can be taken care of by resting with a slow increase of exertion and intensity. This means, either stop running completely or reduce running mileage and intensity and slowly adding it back into your workout routine. Doing this will give your knees time to rest and recover. Along with rest, you should do weight training exercises to strengthen your hamstrings, thighs and hip flexors. This will add strength and support to your knees. Finally, after strengthening your muscles it is imperative to stretch out the muscles. Foam rollers also work wonders for working out those kinks!
Doing all of these things for about a month (depending on pain) will help immensely and you’ll be back to running in no time! Of course all of this can take some time and the pain won’t go away immediately. To really relieve pain add ice and compression after your runs/workouts to reduce any inflammation and relieve pain. 15 to 20 minutes of compression and ice from a Dr.Cool Wrap works great!
Pick up a 4" Medium Dr. Cool Wrap to treat runner's knee and relieve the pain.
See Part 1 of our injury specific blog series about How To Treat Plantar Faciitis!
Getting The Most Out of Your Warm-Ups!
The warm up is one of the most important parts of a workout and often one of the most neglected. The purpose for warming up is to prepare your muscles and body. You are literally warming up your body by getting your blood pumping to your muscles, tendons and ligaments. By performing a quality warm up you can potentially save yourself from injury. Warming up also is a great time to get your mind ready for your workout.
Check out these 5 tips!
1. You should warm up for a minimum for 5 minutes. Keep in mind the longer your workout or the colder the weather is outside, the more time you need to warm up. Don't go into the workout cold or you could strain/break/sprain yourself. You are more likely to complete a successful workout when you are limber and ready.
2. Don’t jump right into stretching. A warm up is light movement such as walking or a light jog to warm up the muscles and then you should stretch. Stretching too much before your muscles are ready could cause discomfort, inadequate stretching or even injury.
3. Do active stretching. Active stretching works well before a workout because your body is still moving therefore you will not go back to being static.
4. You can wear more layers of clothes while warming up to help build extra heat in the body. When you are done warming up, you can take off the layers and do your workout comfortably.
5. Lastly, even if you are fun of energy and ready to go, still start off slow! Don’t jump into your vigorous workout up until your body is ready. Start of slow and then build up the intensity.
By doing these easy tips you will have a more successful workout and feel better through the duration of your work out! Don't forget to take adequate hydration breaks and always remember the cool down portion of your workout! Let's do this!
Workouts To Help Increase Pain Tolerance
For runners, pain is a real and regular occurrence. When you are running mile after mile, day after day things can get tough, and trying to increase your mileage can be even more difficult. Many people make it a goal in life to run a half marathon, a whole marathon or even something more challenging (we are looking at you ultra-runners!). It has been shown that long distance runners and many other athletes have a higher pain tolerance that helps them go longer, harder and faster. We would like to provide you a couple of workouts to help work on your pain tolerance and help you accomplish great things!
Progression Workouts
Progression workouts start off easy and gradually intensify. The workout is simple, start off running at a slow/comfortable pace and then increase your speed throughout your run (every 5 minutes, every mile, etc.). By doing this, the intensity won’t seem so bad. Your body will adjust step by step and won’t feel the intense jump from your start speed to your end speed. Workouts like this can be done no matter how long your workout, whether it is a quick or long. How long and the amount you increase at each step is completely up to you. (But always try to challenge yourself!)
Interval Workouts
Interval workouts aren’t known for being the most fun workouts but they are good for you in many ways. They get your heart rate up and burn a ton of calories, but they also can help with your pain tolerance. Most runners know that you keep a steady comfortable pace and usually wait until the end of a race for the kick. An interval workout is all about working your hardest right from the start and holding on to it through your whole workout. Not only does this force you to work through the pain to keep going but it has the added benefit of helping to increase your overall speed. Doing sprint workouts, like performing 15x200m runs with minimal rest between, 10x400m runs, or even doing hills can accomplish this. It is up to you and what sort of race you are training for.
Increasing your overall pain tolerance will help any runner’s performance. These workouts shouldn’t be done every day. They are meant to be intense and to push you. Always keep in mind the most important part of your workout routine is your rest day. Remember to help your body recovery with ice and compression products, like Dr. Cool Recovery-On-The-Go wraps.
Happy Training!
The Dangers of Practicing in the Summer Heat and How to Avoid Them!
As August steadily approaches, fall sports begin their training sessions and daily practices. This means plenty of “two-a-day” practice sessions in the sweltering summer heat, which can lead to some dangerous situations if you don’t take the necessary precautions. Most people know that the combination of heat and humidity can be bad for young and old alike, but problems can also arise for anyone who isn’t cautious. Strenuous exercise on a hot day is risky business, especially for football players with all of their heavy equipment. They run the risk of fainting, heat exhaustion, or even heat stroke.
In 2011 there were a total of 6 deaths during summer football practices. Each summer varies but on average of 2.8 students die each year during football summer training. The fortunate thing about this serious danger is that it is completely avoidable with simple steps.
Here are some tips for players to help stay safe during practices:
1. Stay Hydrated! It’s the most important!
2. Slow down and remember to take breaks when you begin to feel fatigued, a headache, high pulse rate or shallow breathing.
3. Wear clothing that is breathable and that is a lighter color (avoid black if you can.)
4. Wear sunscreen! Sun burns reduce your body’s ability to get rid of heat
5. Don't be afraid to bring Dr. Cool wraps to practice. Taking the precautionary measures to have an icy cold Dr. Cool on-hand during an overheating emergency is better than not having one.
Here are some tips for coaches for conducting safer practices:
1. Avoid conducting multiple field practices on sequential days
2. Have plenty of available access to water. Gatorade jugs, hoses…anything with access within a short distance. Encourage members of the team to also bring their own water.
3. Take plenty of breaks and utilize any shady areas.
4. Hold practices without pads on extreme heat days. Pads and other equipment can make over heating occur quicker.
5. If it is possible, hold practices earlier in the morning or later at night when the sun and heat isn’t as oppressive.
Most importantly for coaches and athletes be aware of how your body is feeling and keep an eye on your teammates or players! Heat can be a serious danger to your health but with the right precautions it can also be easily avoid! Good luck out there and let the season begin!
Injuries can happen even in practice, so be sure to keep your Dr.Cool Wraps on hand, and pick up a Dr.Cooler to keep your wraps nice and cold so they are ready to use.
NATA Athletic Trainers Expo Recap!
Last Week, Dr. Cool Wraps made an appearance at the 2014 NATA Conference (National Athletic Trainers’ Association) in Indianapolis, and it was a fantastic experience! This was our first time debuting the product to the athletic trainer community. Our presence was bolstered by the attendance of our very own Dr. Holmes in the booth. His proven background and expertise helped demonstrate the product and discuss specific treatment strategies.
The NATA brings in many athletic professionals from all across the country; we even talked to a woman from Alaska. People got to tell us about what they would like to see in the future and what they need to help better their practice. It was great to talk to all of the other vendors at the show and hear how their products and marketing efforts are evolving in the future. Everything from treadmills with bungees attached to massages beds for athletes (which we all gave a try!).
Dr. Cool happened to be showcased at the entrance of the show as one of the new and “up and coming products!” It was a momentous occasion to see our very own wraps next to all the other innovative products. The NATA offered a big opportunity for Dr. Cool Wraps to really shine and for our sales team to talk to big vendors in the athletic trainers’ world.
The best part of the show was talking to people who had never before seen our wraps. We were overwhelmed by the amount of positive feedback; “Ice and compression all in one? Wait there isn’t a gel layer?” People were in awe at how simple the product looks and feels. Then when they felt the already frozen wraps they were even more blown away that…”Wow! it’s actually cold!” We aren’t called Dr. Cool for nothing! Seeing the surprise and enjoyment on people’s faces who had never heard of the product was great! It was best when we could help them out with an injury they had or provide them with wraps for athletes they take care of.
The show really gave us the ability to show the versatility of the wraps and it was clear they have a long and promising future.
It was very inspiring to hear everyone’s stories. From the other vendors talking about their products and how they hope to help out athletes and trainers alike, to those who were walking around talking about what they do, the different types of people they work with, or their own fitness journeys. Just a big show filled with people doing big things! All in all it was a great experience for us and we are looking forward to next years NATA show!
The Rise of Recovery and Training in Extreme Sports
With the rapidly increasing popularity of extreme sports, kids and young adults alike have been flocking to the slopes, skate parks and dirt tracks at an unprecedented rate. Instead of trying out for “organized school sports” these individuals are inventing their own sports and events as they go. We are in the infancy of transitioning extreme sports into the realm of legitimate team and individual sports, and the rules for safety & sports medicine haven’t always been able to keep up.
With the representation of extreme sports at the Olympics and other big name venues like the X-Games or even the Red Bull Signature Series, it would seem logical that there would be a host of rules pertaining to the two easiest ways to manage safety, equipment and proper treatment before, during and after the event. Whether it’s a snowboarder twisting 20 feet above the half pipe, a Crashed Ice competitor toppling over his opponents going 40 MPH on skates, a skateboarder doing a nose-grind down a 15-foot railing, or a parkour practitioner gaping a building, extreme activities provide the potential for just as many, if not more injuries, than their traditional counterparts. This increase in risk should equate to a raised awareness of safety regulations and athletic medicine geared towards these sports.
There are a few simple ways to manage and prevent injuries that should be incorporated into extreme sports. All traditional sports incorporate weight training and cross training into their preseason and off season programs. Without proper conditioning and strength, athletes will be unable to hold up to the rigorous demands of yearlong extreme sports. Proper warm up and cool down is also essential. Even though extreme sports may not seem to need flexibility as much as traditional sports, that could not be further from the truth. With the speeds they are traveling and hitting the grounds at, any misstep and they put their body parts in positions that could strain or tear muscles, ligaments, and tendons. Adding stretching and other flexibility training such as yoga into their programs decreases this risk.
Lastly, decreasing inflammation is imperative to maintaining healthy joints in any activity. Inflammation occurs after any workout, and the harder the workout, the more inflammation is produced. The best way to decrease inflammation is to compress and ice. I, personally, believe ice baths are the best non-medicinal anti-inflammatory cooling, providing 360-degree coverage of the entire joint and lowering the intramuscular temperature more than any other technique. However, ice baths don’t provide compression and you shouldn’t move while you’re in one. For a portable way to ice and compress, Dr. Cool Recovery Wraps provide nearly 360-degree icing coverage, while having the added benefit of compression. Additionally, they can be used for ice compression during sporting events to combat inflammation as it happens.
It is clear that extreme sports are going to continue to become more extreme as these athletes push the boundaries of gravity and their bodies. However, there is much work to be done on the part of the parents and the coaches to mandate increased injury management and prevention for these sports. Backed by the scientific research already performed in the conventional sports, extreme sports can institute tougher training, rehabilitative programs and injury management regulations and continue to push the limits of human abilities.
Dr. David Holmes
Board Certified Chiropractic Sports Physician
Summer Isn’t The Only Reason To Get Fit!
Saturday the 21st (This Saturday!!) is the official start to summer! It’s what we’ve all been waiting for, like a dream in comparison to the harsh bitter cold winter we had here in the Northeast. This Saturday is the summer solstice and the longest day of the year. Dr. Cool would like to encourage you to go out and take advantage of those extra hours of daylight (remember when the sun used to set at 4 p.m.?). Of course if amidst all of this excitement you think that it’s too late to get your summer in shape goals, you’ve got it all wrong!
First off, we need to throw away this idea that we only get in shape for a couple months out of the whole year. You can begin your own journey to fitness at any time. There are 365 days in the year, no need to be picky! Even more importantly, the journey doesn’t end when a new season begins. Being fit and healthy is a lifestyle and not seasonal goal. In fact, each season can bring fun changes to all of your workouts. The beginning of summer just means you can take more workouts outside, go swimming, or hike without fear of snow!
Another idea we need to throw out is achieving a “bikini body” by summer and if you haven’t then you’ve done something wrong. As previously stated, fitness and attaining health is a journey and a lifestyle, no matter where you’re at in your dietary or exercise regimen, you’re doing just fine! If you’re motivated to become healthy and wear a bikini or swim shorts (men have goals to!) that’s completely fine, but don’t let that be the only thing. Find confidence in reaching your goal. The start of summer doesn’t mean the end of it all! Be happy that you are working towards achievement!
The best part about the start of summer is that you don’t have to be stuck with boring gym workouts anymore. Going kayaking, paddle boarding, swimming, and hiking all count as workouts! Our favorite part of the summer season? FOOD! Fresh, healthy, FOOD! You can get it anywhere…local farm stands, grocery stores…your very own gardens. Fresh fruit and grilled veggies make eating healthy a whole lot easier! So take advantage of the long days and warm weather. Do your workouts/activities with friends and family. Enjoy your days and don’t worry about specifics when it comes to fitness! Most importantly be proud of yourself, whether you started working out months ago, weeks ago, or even just now!
Enjoy the summer season and stay cool!
Running Rotorua - Dr. Cool's Official New Zealand Launch!
Normally, the first person you meet in a new country is a customs officer. Normally, they ask you questions, you answer and—in my case—hope you’re not detained. What isn’t normal is when something you say, like: “I’ve come to New Zealand to launch the new Dr. Cool and Coolcore brands at the Rotorua Marathon,” sends that normally stoic customs officer into a bubbly 10-minute chat, bringing a three-747s-long line of travelers to a halt...
“Oh, you’re going to Rotorua for the marathon?! I know the bloke that runs the show! Did you know it’s the 50th anniversary? S’posed to be one of the world’s toughest courses. Did you know the whole city smells like sulfur? Yeah, volcanic lake, Rotorua—YOU WAIT YOUR TURN!!!—you’re just going to have the best time...” From that encounter on, Kiwis proved to be some of the most good-natured people on earth, “…Yeah, be sure to tell so-and-so I sent ya! Good on ya, mate… NEXT!”
And they extended the same warm reception I received to our revolutionary new technology! We had an incredible debut, selling out of many of our different accessories and wraps in just two days to the thousands of runners and supporters in attendance over the weekend.
Despite the waning warm weather in the Southern Hemisphere, our Coolcore cooling accessories—especially the headbands and sleeves—helped many runners regulate their temperatures during the race around the lake. And Dr. Cool was there at the finish-line to provide ice and compression to the inescapable injuries associated with endurance racing.
I don’t care which side of the world you are on, runners LOVE our products! That’s because being comfortable and healthy are key to performing at your best, regardless of which side of the equator you are running on.
And you know what? Within minutes of walking into the expo center, the “bloke” the customs officer said he knew found me and introduced himself! There may not be many of them, but kiwis are definitely friendly! And, hopefully, now a little cooler too!
So, next time you are running around down under, be sure to look for us!
Good on ya!
- Zack Tips