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.
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!
Unpredictable Weather and Your Workout
Happy Spring everyone! Yes, Spring is here and that means the sun is on its way! Unfortunately that also means we have to get through some ‘not so sun shiny’ days too. Many parts of the U.S have been experiencing some nasty storms and some unpleasant conditions. Weather is one of the top reasons that get in the way of outdoor workouts. Don’t let the rainy days stop you from getting your workout in! We’ve got a few ideas for you for the perfect indoor workout on the days that you can’t get outside!
Take advantage of your gym membership for a great indoor workout. Gyms offer a variety of options to get a high intensity workout in. Elliptical trainers are one of the most popular fitness machines because they provide a solid workout without the high impact of running on a treadmill or pavement. Another machine that is a great option is the stationary bike. Like the elliptical, it offers a high intensity workout without much impact on your knees and joints. To avoid gym boredom, try incorporating intervals into whatever machine you are using. Start your workout with a 3 minute warm up with a low resistance and then switch between different resistances and inclines every few minutes to keep your muscle working hard and to keep you interested. If you really want to keep things fresh, switch up machines! Do 10 or 15 minutes on the treadmill, elliptical, bike and then stair master. Before you know you, you’ll end up with a 30-60 minute cardio session!
Many gyms also offer different workout classes for their members. Try Zumba, TRX, cardio kickboxing, yoga and more! These classes are a great way to break out of your normal routine, have some fun and get a great workout in all at the same time! If your gym doesn’t offer this, there are still plenty of places that are strictly Zumba or yoga classes and are glad to take drop in participants!
Don’t have a gym membership? Don’t worry! Try a HIIT workout. HIIT stands for High Intensity Interval Training. It incorporates short interval sections filled with bursts of high energy cardio moves with minimal rest in between. The interval sections can include many different types of moves like burpees, jumping jacks, squats, push up etc. HIIT is full body workout can be done both inside and outside in almost any amount of space. There are even some that are designed to be quiet for people who live in apartment buildings. A website called Fitness Blender offers free full length HIIT videos for free! They also have a video gallery that includes other types of cardio workouts, body weight workouts and yoga/pilates.
Finally, another great way to spend a rainy day is preparing for the next sunny workout day. It’s very important to take days off to help your muscle relax and repair. Use a rainy day to stretch it out and refuel. Next time you are stuck inside because of a rainy day do something and try out one of these fun suggestions. Whether you head to the gym to try something new, create your own high intensity workout at home or take some time to give your muscles some much needed R & R!
That First Taste of Spring – Taking Your Workout To The Streets!
Get ready to pack up the snow boots for the season because warm weather is on its way my friends! (Well…we hope) Especially in the Northeast, this winter has been one of the worst in recent memory. We don’t mind the snow, but the bitter cold is enough to make anybody want to stay inside all day. The promise of upcoming 50-degree days is very exciting for all of us. For those of us who have been stuck inside because of the cold, let’s cheer for sunny days and give those running shoes some fresh air!
The warming weather brings many of us out of the crowded gyms and into the glistening sunshine to enjoy exercise outdoors! Here are a few fun spring fresh ideas to take your workout outside. Time to put those new (or sometimes old) running shoes to the test. Go for a brief run or walk around the block. Explore parts of your neighborhood you’ve never run before! If you’re not in the mood for a plain old run or the local trails are still a little muddy, try hitting up a near by track or park. There you can ramp up your workout by incorporating stairs or bleachers. Stairs are great for your entire lower body and help improve speed. If you’re feeling extra motivated, you could even add in some pushup and planks in between sets.
Now, if that doesn’t strike your fancy, why not try taking your workout to your local playground? Try out these moves using some of your childhood favorites - Plank Pike Push-up. There are so many options try one or try them all! It doesn’t matter what you choose, as long as you are getting that heart rate up and blood pumping…get out and enjoy spring! Haven’t we all had enough of winter anyway?
Preparing For Pain, Plan On It!
Some days don’t go as planned. Wednesday was one of those days.
Wednesday was a mixed climbing day, the kind of day where it isn’t uncommon to find one hand on rock, the other holding an ice tool. It’s usually steep and always fun. Unless, of course, the day doesn’t go as planned.
It was the first climb of the day, an overhanging route called Unemployment Line that works its way out a rock wall to a dagger of ice hanging from the lip. The icicle loomed large overhead as I laced up my boots. Once I left the ground there would be no rest until I was standing on top of it.
I felt good for the first few moves, flowing upward to where the roof pitched back. I stopped just before the transition, took a breath, and launched into the climbing. Move after move flowed underneath me. Hook a tool. Kick feet to the side. Rock up, and place the other tool. I clipped the rope into gear as I went up, doing my best to keep moving, breathing, trying to stay relaxed as the ground sank beneath me.
Suddenly I was off, tools still in hand but falling through the air. The rope came tight, and I swung in a long pendulum back toward the cliff. WHACK!! My knee hit the wall. Through three layers of synthetics I felt it explode in pain, then go numb and swell.
“Lower me!”
I shouted to my belayer, holding my leg. “I’m done!”
The rope trembled as I sank to the ground. Luckily, when I got to the bottom, I was able to wrap myself in my Recovery-On-The-Go wrap. Preparation before the climb is key, but somedays just don’t go as planned. Wednesday was one of those days.