Iberia Rehab. Fall Sports Injury Prevention

Health+Fitness N E W S L E T T E R

ARE YOU READY FOR FALL SPORTS?

Stay Hydrated! Get maximum hydration to get ready for fall sports!

Exercise Essentials Try these exercises to relieve pain and stay moving!

LA Athletic Care Learn about our partnership to help our local athletes!

Health+Fitness N E W S L E T T E R

ARE YOU READY FOR FALL SPORTS?

Withallthehustleandbustleofschoolstartingbackupcomesback-to- school shopping, new classes, and of course – fall sports! As you take on this new season of your sport, our team at Iberia Sports & Rehab wants to make sure you are as safe as possible. Did you know that according to the U.S. Centers for Disease Control, over 2 million high school athletes suffer from sports-related injuries annualy?Additionally, 3.5 million kids underthe age of 14 also receive treatmentforsports-related injuriesannually.Thisdoesn’teven include the number of adult athletes that get injured from a sport. Whatever age you are, or level of physical ability you may have, our certified hand therapists (CHTs) can help you recover from sports injuries that may affect your upper extremities and/or prevent them altogether. If you are looking for a quick and easy way to get off the sideline and return toyoursport, contact Iberia Sports & Rehab today. We’llgetyouplayingthesportyou lovetoyourfullpotential innotime! How Do Sports Injuries Occur? “Sports injury” is a term that can be used to describe any injury sustainedwhile exercising orperforming some sort ofathletic activity. There are twoways inwhich sports injuries can occur: suddenly, such as one football player colliding with another, or over time, through repetitive motions, such as constantlystriking avolleyball. Simplyput, anything that results in pain while performing physical activity can be considered a sports injury. Some common sports injuries include: • Sprains. Your bones are connected to one another by ligaments. When a ligament is stretched beyond its limits, a sprain can occur.

Once the ligament is stretched, it is more likelythat the affected area will be sprained again in the future. • Strains orpulledmuscles. Yourmuscles and bones are connected by tendons. When a tendon is stretched beyond its limit, a strain or “pulled muscle” can occur. Once the tendon is stretched, it is more likelythat the affected areawill be strained again in the future. Both strains and strains are common in sports that require high impact in thewrists,elbows,andshoulders,suchasvolleyball, football,tennis, or baseball. • Flexortendinitis. This is an overuse injurythat causes swelling in the tendons that controlyourhand movement, making it difficult to bend your fingers and move your hand or elbow. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put. • Frozen shoulder. Frozen shoulder can result from either an acute injuryoranoveruse injury. Itoccurswhenthetissue inyourshoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move. • Rotator cuff tear. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in volleyball, swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn.

Warm humid weather and intense high school sports practices lead to a lot of sweating and risk of heat exhaustion or more serious heat stroke. While hydration may not be at the top of the list for a successful athletic performance, it should be.According to the National Federation ofState High SchoolAssociations, appropriate hydration before, during, and afterphysical activity is an important ingredient to a healthy and successful sports team. Tips to Prevent Dehydration It’s of key importance to hydratewell, both forsafetyand performance. Here are some tips to educate athletes and the coaching staff, aswell as parents to safeguard against heat illnesses: • Athletes cannot simply rely on thirst to maintain hydration. Instead, a schedule for hydration before, during, and after practice or games may be more helpful. • Weighing the athlete before and afterthe practices, since properhydration will show no- or minimal- weight change from practice. • An example hydration schedule fora high school athlete could be: drinking 16 ounces offluid two hours before physical activity, drinking another8-16 ounces 15 minutes before physical activity, and during physical activity, drinking 4-8 ounces every 20 minutes. After physical activity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellowurine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated. Call Iberia Sports & Rehabilitation at 337.367.3331 or visit isrehab.com to schedule your appointment today! MAXIMUM HYDRATION FOR FALL SPORTS

Exercise Essentials

Patient Success Spotlight

“Quality therapy is essential to have as an athletic trainer. Which is why I am lucky to have Iberia Sports and Rehabilitation in my corner. I know that if I need to send an athletetotherapy, Iknowforafactthat Ican trust the staffwith myathlete. Not onlydo my athletes feel great in therapy, but they also come back stronger than when they did before the injury. ISR also gives me and mycoachespeaceofmindknowingthatour athleteswillcomebackstrongerthanever!” -Josh Harrington, LAT/ATC Delcambre High School

Exercise To Relieve Knee Pain Startonall fourswithyourknee angle at 90 degrees. Slowly lower your buttocks towards your heels until you feel a stretch inyourknees.Return to thestartingposition,andrepeat 6-10 times as needed.

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www.simpleset.net

HOW ATHLETIC TRAINERS & PHYSICAL THERAPISTS MAKE THE PERFECT RECOVERY TEAM!

When it comes to helping injured student athletes, PT’s & AT’s work best hand-in-hand! Athletic trainers and physical therapists have different educations, certifications andworkplacesettings,buttheywork incoordinationwithoneanother.Thetwo professionsserveasaresourcefortheother.Whentheycollaborate,theycancreate the best possible scenario for the athletes they’re working with. By letting each profession fulfill the roles they excel in, athletes will achieve a positive outcome and receive the gold standard of care. No matterwhat sport, age, or level of skill, ourathletic trainers and physical therapistswillwork togetherto get the student athletes back to the game they love in a safe manner. IberiaSportsRehabilitationisdedicatedtohelpingguideourschoolstohealthiness and wellness when returning from an injury. When it comes to helping student athletes through a safe recovery, Athletic Trainers and Physical Therapists communicateeffectivelyandregularlytoensurecoordinationofcare. Asathletes returntonormalplay,AT’sandPT’smaintainthiscooperationtoensureasteady, safereturntoformeractivities.Formoreinformationaboutthisprogram,callIberia Sports Rehab at 337.367.3331 orvisit ourwebsite at isrehab.com!

Healthy Recipe Choco-Strawberry Greek Yogurt Bark

Let’s Play A Game.

Ingredients

• 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey

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• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips

Instructions Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze untilveryfirm, at least 3 hours.To serve, cut orbreak into 32 pieces.To make ahead: Freeze airtight between sheets of parchment forup to 1 month; let stand at room temperature for 15 minutes before serving. Equipment: Parchment paper