Sports Supplements for Increasing Energy and Endurance Levels

Sports Supplements for Increasing Energy and Endurance Levels

Sports supplements identified as being used to help increase both energy levels and endurance, include isotonic sports drinks, energy bars and energy gels.

These days one is constantly bombarded with various television commercials for the latest and greatest energy drink, complete with top athletes claiming they use a particular brand. As a result it can be confusing to work out which sports supplements are actually beneficial and which are just simply all hype and no substance.

Sports Supplements for Increasing Energy and Endurance Levels

There are a whole range of different sports and nutrition supplements currently available, claiming to help give athletes that competitive edge, through boosting both energy and endurance levels. In Sports Supplements, Bean (2007) highlights some common forms of sports supplements used to increase one's energy and endurance levels, as follows:

isotonic sports drinks

energy bars

energy drinks

energy gels

caffeine

fat burners/thermogenics

ginseng

Benefits of Isotonic Sports Drinks

Isotonic sports drinks, such as Lucozade Sport, have become increasingly popular with athletes in recent years and are specially formulated to replace fluids which have been lost through sweating. Common isotonic sports drinks include Boots Isotonic, Lucozade Sport and High Five. Key benefits associated with isotonic drinks, according to Bean (2007), include the following:

replacement of fluids during and after exercise

carbohydrate fuel for exercising muscles

essential electrolytes, sodium and potassium

enhancement of mental focus

a boost concentration

Isotonic sports drinks are typically used by those who regularly have to push themselves to the limit in sports such as running, as well as by those simply heading to the gym for an intensive workout. These drinks may be purchased at most sport centres, larger supermarkets and pharmacies.

Sport Supplements – Ginseng Benefits

Another form of sports supplement, identified as being helpful for athletes in terms of improving energy and endurance levels, is ginseng. Ginseng is one of the oldest forms of herbal medicine and has been used as a tonic for over 3,000 years. In The Essential Guide to Vitamins, Minerals and Herbal Supplement, Brewer (2010) identifies benefits of ginseng, as follows:

acts as a stimulant

restores energy levels

helps improve strength

increases stamina

boosts level of alertness

helps concentration

There are two main types of ginseng, including Korean ginseng and American ginseng, with Korean ginseng being more relevant for athletes, as it has stimulating properties. In contrast, American ginseng is more of a relaxation supplement. However, ginseng is not recommended for those under the age of twelve or women who are either pregnant or breast-feeding.

As highlighted above, sports supplements designed to help increase both energy levels and endurance include isotonic energy drinks (such as Lucozade Sport), which replace essential fluids and electrolytes lost through sweating, as well as energy bars, energy gels and ginseng. Regardless of whether one is an amateur or seasoned professional, sports supplements can make a real difference to both performance and endurance levels.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Sports Supplements for Recovery After Exercise

Sports supplements for recovery after exercise, include nutrition bars, glucosamine, multivitamins and mineral supplements.

Sports supplements may be divided into three main categories in terms of their areas of action, including for improving muscle mass and strength, boosting energy and endurance levels and helping the body to recover more quickly after exercise. The latter category is recognised as being particularly important for replacing fluids, essential electrolytes and calories which are lost through undertaking intensive forms of exercise.

Sports Supplements for Recovery After Exercise

In addition to taking supplements before and during exercise, sports supplements are also available, specifically for helping athletes in terms of recovery. In Sports Supplements, Bean (2007) highlights key sports supplements used for recovery after exercise, to include the following:

nutrition bars

multivitamins

mineral supplements

antioxidant supplements

fish oils

omega-3 supplements

glucosamine

chondroitin

energy drinks

glutamine

sports drinks (such as isotonic Lucozade Sport)

Sport Recovery – Omega 3 and Glucosamine

Omega-3 supplements are available from most high street pharmacies and health-care practices, naturally occurring in some forms of oily fish. The benefits of omega-3, as identified by Bean (2007) include the following:

increase of delivery of oxygen to muscles

reduction of pain, joint stiffness

promotion of post-workout recovery

optimization of aerobic performance

reduction in inflammation

In Health Supplements, Lakin et al. (2006) highlights further positive effects of taking omega-3, as follows:

regulation of blood pressure

boost in immunity

help in blood clotting

strengthening of the heart

help in preventing heart abnormalities

Another popular form of sports supplement, identified by Bean (2007), is that of glucosamine, which has the following benefits for athletes:

shock-absorbing material for joints

lubrication of joint structures

nutrients for joint structures

strengthening of tendons

strengthening of ligaments, cartilage

help in regeneration of damaged cartilage

restoration of joint function

improvement of mobility after injury

Glucosamine is available from most pharmacies and health food shops, either as capsules, tablets, creams or skin patches. According to Lakin et al. (2006), glucosamine is now commonly used to help prevent and treat treat arthritis symptoms and is recognised to help strengthen joints. Further benefits associated with glucosamine include:

faster joint healing

possible prevention of muscle injuries

relief of stiffness

reduction of back and neck pain

helps in reduction of osteoarthritis symptoms

As highlighted above, key sports supplements used to help athletes recover after exercise, include sports bars, energy drinks, glucosamine, omega-3, multi-vitamins and minerals. Omega-3 is mainly found in fish oils and helps muscles and joint pain, while glucosamine speeds the healing process and is used as shock absorbing material for joints. For more information on supplements and herbal remedies for sports-related issues, see the source below, or seek advice from a specialist sports nutritionist.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Sports Nutrition – What to Eat Before and After Training

Sports Nutrition – What to Eat Before and After Training

Foods best consumed 2 to 4 hours before or after training include pasta and jacket potatoes, while post-exercise snacks may include dried fruit and nuts.

Nutrition has long since been recognised to have a major impact upon performance within all different kinds of sports, making it important to think about which types of foods are best consumed before and after exercise/training sessions. Following a healthy, nutritious diet is essential for being able to perform to the very best of one's ability, regardless of whether one is an amateur or professional.

Sports Nutrition – What to Eat Before Training

According to research undertaken at the University of North Carolina, it is best to eat a light meal around two to four hours prior to a training or exercise session. In Sports Supplements, Bean (2007) highlights that eating the following slow-burning, low GI meals will help spare muscle glycogen and avoid blood sugar imbalance:

sandwich/bagel with chicken, fish, cheese or egg

jacket potato and tuna, beans or cheese

pasta with tomato-based sauce, cheese

chicken/fish with rice and vegetables

porridge

wholegrain cereal (weetabix, branflakes) with milk/yogurt

In addition to eating the above meals before training, there are also several different types of snacks which may be consumed between one to two hours before a training sessions. Suitable snacks may include things like dried or fresh fruit, fruit smoothies or cereal/muesli bars, with the latter being very simple to make from scratch at home, thus saving money in the long run.

Sports Nutrition – What to Eat After Exercising or Training

After finishing either an intensive exercise class or serious training session, it is important for the body to be replenished with lost electrolytes, which have been sweated out, as well as vital carbohydrates to provide fuel and help aid recovery. Bean (2007) recommends meals that are likely to be beneficial following an exercise or training session, as follows:

pasta, grilled fish, salad

jacket potato, chicken breast, vegetables

turkey, rice, steamed vegetables

lasagna (meat/veggie), salad

chili, rice, vegetables

chicken curry, rice, vegetables

It is also essential to drink the right types of liquids after an intensive training session, as the body loses vital electrolytes and fluid through sweating during exercise. There are a range of different isotonic sports drinks now available, with Lucozade Sport being able to provide necessary replenishment.

As highlighted above, sports nutritionists recognise that the supplements, foods and drinks consumed before, during and after a training session are able to have a big impact upon performance. Try to eat slow-burning low GI meals before exercise and plenty of carbohydrates afterwards. Isotonic sports drinks are also helpful as they restore electrolytes and provide much needed rehydration following training sessions.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Signs and Symptoms of Osteoporosis Explained

Signs and Symptoms of Osteoporosis Explained

Osteoporosis is a disease that causes the bones to be come brittle and weak. Learn the signs and symptoms of osteoporosis.

Osteoporosis is a disease that causes the bones to become weak and brittle over time. The brittle bones caused by osteoporosis can become so weak that even mere activities such as bending over can cause fractures. Vitamin D deficiency and low levels of calcium are often responsible for weak brittle bones. Osteoporosis is more prevalent among female patients. Osteoporosis is also a very common bone disease, so common that about 20 percent of American women who are 50 years old or older have it.

According to the Mayo Clinic, the body is constantly creating new bone mass to replace old bone mass. When a person is young, more old bone mass is replaced by new bone mass in a process called bone turnover, causing a net gain in bone mass. As a person ages, this process slows down, causing the old bone mass to be replaced at a slower rate.

As a person grows older, the body produces less new bone mass. The likelihood of patients developing osteoporosis depends on how strong their bones are during times of peak bone density, which are usually during the 20s and early 30s. Fortunately, it is never too late to get treatment for osteoporosis.

Signs and Symptoms of Osteoporosis

During the preliminary stages of the bone disease, patients usually do not feel any symptoms. However as the bones become significantly weakened by the disease, the symptoms will start to appear. When osteoporosis is advanced, patients will likely notice symptoms of bone pain, back pain, height loss, neck pain, stooped posture, and bone fractures.

Since the symptoms are negligible during the early stages of osteoporosis, getting an early diagnosis can be inconvenient. Thus, Mayo Clinic recommends getting a bone density test if the patient is between 60 (female) to 70 (male) years old.

Osteoporosis Treatment and Prevention

The efficacy of the treatment depends on the health of the patient and the stage of the disease. Osteoporosis treatment involves relieving the pain, reducing bone loss, and using medicines that will help improve bone conditions. Biphosphonates are drugs usually used to treat osteoporosis. Calcitonin helps reduce bone loss and alleviate bone pain.

Physical therapy treatments involves performing exercises to improve body posture and bone strength. Medline Plus recommends patients who have Osteoporosis to perform regular exercises to decrease the chance of bone fracture. It is also important eat foods with high calcium and vitamin D.

Fortunately, it is possible to prevent osteoporosis. Since peak bone mass is in the 20s to early 30s, it is recommended for young patients to eat foods (cheese, milk, yogurt, fish, etc) rich in calcium and vitamin D during that time period. This will lower the chances of getting osteoporosis at an older age. It is never too late to prevent osteoporosis, but it is preferable to take early actions.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Preventing Injuries in Cheerleading through Strength Training

Preventing Injuries in Cheerleading through Strength Training

Strength training should be an essential component for cheerleaders who want to stunt.

The types of injuries sustained during a stunting session at a local summer cheerleading camp suggest that a solid conditioning program focusing on core strength and strength for the shoulders, arms, and wrists should be a mandatory requirement for all cheerleading programs that choose to stunt.

Stunting safely requires strength in the core muscles, and strength and power in the shoulders, arms, and leg muscles. Cheerleaders with a background in gymnastics already have this training. However, many young people stunt for the first time upon entering a cheerleading program.

Flyers should not be selected solely by their height and weight. Unfortunately, this seems to be a primary criterion for many programs. Small and lightweight individuals are the logical choice for flyers, but height and weight shouldn’t be the only criteria.

Developing Core Strength for Flyers and Bases

Core strength is a critically important criterion for flyers. Core strength allows the flyers to be lifted into the air, change direction, and return safely to their bases because they can control their bodies in space. Flyers without core strength may easily lose balance when lifted and be injured on the way down.

Before a cheerleader is ever lifted into the air to stunt, the individual should have a solid foundation of core strength sufficient to hold their bodies tight and strong for a period of at least one minute.

Cheerleaders who base need the same type of core strength to be able to hold flyers in the air without injuring their backs. Tight core muscles will stabilize the spinal column and prevent injuries during stunts.

One easy way to test if a cheerleader’s core strength is strong enough is to test how long the cheerleader can hold a plank. The plank should be performed as a full-body plank with the athlete’s forearms and feet on the ground. The athlete should be able to hold a straight body position (without moving their hips up into a piked position) or dropping and sagging their bellies to the floor.

If potential flyers are unable to maintain a solid plank for a minimum of one minute, then the focus for these athletes should be on strengthening their core muscles before they are allowed to go up into the air.

One way to develop good core strength is through pilates. Finding a good pilates instructor who can come in and teach some basic core strength exercises is one good option to getting the athletes in the program well on their way to good core strength.

Improving Arm Strength and Power

Along with core strength, programs should focus on arm strength and power. Because most females tend to have insufficient arm strength, increasing and improving arm strength is a key component for cheerleaders who base.

Because athletes who base need to be able to lift flyers up above their shoulders and sustain the position or be able to toss flyers into the air, every athlete who bases should be on a strength training program for their arms.

These athletes should target their biceps, triceps, and deltoids for strength and power. This can be developed through arm curls, arm extensions, and behind the neck presses.

Initially, athletes should train for strength using the basic principles of three sets of 10 repetitions. Once athletes have a strength base, they can move to power lifts. The only difference between a strength lift and a power lift is speed.

When lifting for power, the athlete needs to perform the initial movement as quickly as possible (concentric phase) and then control the return movement (eccentric phase).

Power lifts mimic what bases do when they stunt. Bases have to be able to lift their flyers quickly and with speed.

Preventing Wrist Injuries

Because wrist injuries are prevalent in young female cheerleaders, coaches should also focus on wrist strengthening exercises for all those who base. Wrist strengthening exercises strengthen the muscles on either side of the forearms.

This can be accomplished through dumbbell exercises. Again, the basic principles for developing strength can be employed with the athletes completing three sets of 10 repetitions for both wrist flexion and wrist extension.

Developing strength in the forearms and wrists will help prevent wrist injuries in the bases while they are sustaining flyers in held positions. Stronger forearm and wrist muscles can maintain the wrist’s position during stunting maneuvers. However, athletes with weak forearm and wrist muscles may be unable to sustain a hold and thereby risk wrist hyperextension injuries.

Just as athletes in all traditional sports have learned the benefits of strength training to enhance their performance and to prevent injuries, cheerleaders who stunt can obtain the same benefits. Coaches who choose to include stunting in their programs should also include strength training to help reduce injuries in the sport of cheerleading.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Osteoarthritis of the Knee, Relieve a Common Cause of Knee Pain

Osteoarthritis of the knee is a common cause of knee pain, especially in middle aged to older people. Treatments include surgery, exercise, injection, TENS.

Osteoarthritis is a degenerative disease which can affect any joint in the body. Osteoarthritis of the knee is one of the most common causes of knee pain in middle aged to older adults.

Osteoarthritis of the Knee

In the body the surface of joints are protected by a shiny smooth surface called articular cartilage. In osteoarthritis this cartilage is gradually eroded thus exposing the bone underneath.

Osteoarthritis is classified as either primary or secondary in nature. Primary osteoarthritis starts for no identifiable reason, whereas the onset of secondary arthritis can be attributed to a previous injury that damaged the joint surface.

The knee joint has three parts to it: the patella femoral; the medial tibial femoral and the lateral tibial femoral. The patella femoral is the joint between the patella (knee cap) and femur (thigh bone). The tibial femoral joint make the "hinge" of the knee, it is the joint between the tibia (shin bone) and femur (thigh bone) The inside part of the tibial femoral hinge is known as the medial tibial femoral compartment and the outside the lateral. In reality the three compartments are not separate entities and together they make up the knee joint. Osteoarthritis of the knee may affect any one or all of the compartments of the knee.

The symptoms of osteoarthritis of the knee vary depending on how severe the changes to the joint are, but generally people experience some or all of the following:

Knee pain comes on over time not suddenly

Crepitus (creaking and cracking) on movement

Stiffness after rest, both after sitting for a while and first thing in the morning

Pain on activity especially activities when weight bearing such as walking, standing and going up or down stairs.

Swelling at the back of the knee, this is known as a Bakers cyst

A diagnosis of osteoarthritis is based on the symptoms that a person reports, x rays are also useful and blood tests can be taken to rule out other kinds of arthritis or disease.

The Best Treatment for Osteoarthritis of the Knee

The National Institute for clinical Excellence (the government body in the UK who reviews research and evidence and makes guidelines for the most effective treatment) published guidelines in 2008 outlining the best treatment of osteoarthritis in adults. They split treatments into core treatments which they suggest are essential for people who are suffering with osteoarthritis and adjunctive treatments which have some evidence to support their use:

Core treatments

1.Exercise:

Both general aerobic exercise and specific strengthening work on the muscles around the knee are essential. Specific strengthening work decreases the amount of translational movement in the knee limiting further degeneration. It also alters the area of contact between the knee cap and the thigh bone thus changing the loading pattern and decreasing pain.

2. Weight loss:

Decreasing general body weight lessens the stress through the knees.

3. Medication:

NICE recommends paracetamol and an anti inflammatory cream, progressing to anti inflammatory tablets if needed. (If other medical conditions allow)

Adjunctive treatments

1. Tens

A tens machine is a small portable device that inputs a pins and needles sensation over the painful area. Put simply the nerves are too busy conducting the pins and needles they cannot transmit pain. Additionally tens stimulates the production of endorphins which are the body's natural painkillers giving some longer lasting pain relief after the machine is switched off.

2. Shock absorbing inner soles/ shoes

Reducing the shock forces that are experienced by the joints can reduce pain. Sometimes specially made insoles, called orthotics, which change foot position can help, these are provided by a podiatrist.

3. Hot/ cold

The application of either heat or ice can give temporary pain relief.

4.Injection

An injection of a local anesthetic and a cortico steroid directly into the joint can give medium term pain relief. This is not a cure but can give a window of reduced pain during which time it is possible to increase exercise levels, decrease weight if appropriate, and strengthen specific muscles to help the joint in the longer term.

5. Joint arthroplasty

A knee replacement. If only one compartment of the knee is affected it may be possible to put in a one sided replacement only leaving the natural joint on the other side. This is known as a hemi - arthroplasty.

6. Other Treatments

There are may other treatments marketed for osteoarthritis of the knee, but in the review of the research NICE found no evidence to justify their use. These treatments include: acupuncture; magnetism.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Shoe Inserts for Heel Pain Caused by Plantar Fasciitis: A Guide

Shoe inserts for heel pain go inside shoes to add arch support and cushioning. Over-the-counter orthotics and insoles replace removable footbeds in shoes.

Patients with heel pain caused by plantar fasciitis are often advised by doctors to wear supportive footwear whenever they bear weight so as not to strain and further injure the plantar fascia. The problem is that most footwear lacks good arch support. Podiatrists sometimes advise expensive custom made orthotic inserts for such shoes; other times they recommend patients try over-the-counter insoles. For those patients, therapeutic shoe inserts can replace the manufacturer's footbeds included in shoes with removable insoles. Unless otherwise directed by a health care provider, use orthopedic insoles in both shoes, even if the heel pain occurs only in one foot.

Brands of Shoe Inserts for Heel Pain

For heel pain related to plantar fasciitis, try over-the-counter shoe inserts by companies such as Sole, Lynco, Sorbothane, Spenco, Orthaheel, Pedag, and Superfeet. Some of these footbeds must be used with shoes that have removable insoles, but a few make inserts that will fit into dress shoes with little extra room in the instep.

These brands differ in price, in the materials they use and in their last - that is, the shape and contour of the insoles. No matter what the brand, most shoe inserts are covered with odor control and moisture wicking materials.

Sole footbeds are heat moldable and will custom-fit to your foot.

Sorbothane insoles use state-of-the-art cushioning material.

Superfeet inserts come in a number of different models made for running and particular sports.

Spenco insoles are a popular brand readily available in drugstores.

Orthaheel is an Australian company featuring footwear and insoles designed by a podiatrist.

Lynco insoles can be fitted specifically to your foot by trying them on in retail stores like The Walking Company.

Know Your Foot Arch: Low, High or Moderate

Because many sufferers of plantar fasciitis tend to excessively pronate and/or have flat feet, most therapeutic inserts are designed to prevent or correct overpronation and support a low to moderate arch. If you are in the minority of people who have plantar fasciitis and supinate, then you may have a rigid or high arch: try insoles such as Sole Softec, which uses serious cushioning, or a brand recommended by your podiatrist.

Fitting Orthopedic Insoles Into Shoes

The shoes into which the inserts will go should be well-fitting and already fairly comfortable; a shoe that is uncomfortably tight before orthopedic inserts are inserted will be even tighter afterward, due to the volume taken up by arch support. Some shoes, such as Drew, have shoe models with greater depth, in anticipation of custom orthotics, which makes them ideal for replacement footbeds bought over the counter.

When sizing shoe inserts, check the manufacturer's instructions. Note if the insoles come in wide, narrow or medium, or are trimmable to those widths. If you are between sizes, generally you're advised to choose the next size up. Some insoles and footbeds can be trimmed to make a "custom" fit; always trim along the front toe area, not the heel, and use the original shoe insole as a guide.

Use Shoe Inserts for Footwear Without Arch Support if You Have Heel Pain From Plantar Fasciitis

Some specialist sandal and shoe brands such as Birkenstock, Chaco, and Haflinger are known for the arch support and stability they provide to the foot, do not have removable footbeds, and no insoles are necessary or advised. However, most popular running shoes, casual footwear, sandals, boots, and formal or dress shoes do not come with the orthopedic arch support and anatomical footbeds that podiatrists recommend for heel pain caused by plantar fasciitis. For the most effective therapeutic support, choose the inserts with sufficient cushioning and the footbed shape that most closely matches the natural contours of your feet.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Cheerleaders who Stunt May be at Risk for Serious Injuries

Cheerleaders who Stunt May be at Risk for Serious Injuries

As serious and catastrophic injuries continue to be reported in the media, attention is drawn to how to better train and prepare cheer coaches to respond.

On August 18, 2010, a high school cheerleader, Kacie Schlosser, sustained a compression fracture to her second lumbar vertebrae after losing her balance and falling from a stunt in which she was balancing on a teammates’ shoulders. The focus on this story is not the injury, but what transpired after she fell.

Superintendent, Paul Peterson, reported to the local newspaper that the coach had not followed standard first aid training. Emergency medical services were not called and the coach moved the injured athlete. The cheerleader’s parents expressed concern about how the injury was handled by the coach.

Fortunately, this young athlete did not sustain any spinal cord damage by being moved. However, this situation could have turned out much different. Moving an athlete with a spinal vertebral fracture can end in a spinal cord injury leaving the athlete either a quadriplegic or paraplegic.

This young cheerleader was very lucky. With weeks of rehabilitation, she should be able to have a full recovery. However, her mother stated in the article that although her daughter will be allowed to return to cheer again, she will be required to keep her feet on the ground.

Recognition that Cheerleaders who Stunt may be at a Risk for Serious Injury

While there are many types of cheerleading programs available across this country, the programs that choose to stunt need to recognize the high risk that their athletes face for serious injuries. Cheer coaches, school administrators, athletes and their parents need to understand the risk these kids take when they are launched into the air.

The most important scientific information for those in the cheer industry to understand is “critical height”. This is a term that has recently surfaced in research published in the Journal of Athletic Training.

The purpose of the research was to study the critical height for surface materials (“an approximation of the fall height below which a life-threatening head impact injury would not be expected to occur”) (Shields, B.J. & Smith, G.A., 2009). This study was undertaken because surfaces used by cheerleaders have not received much attention.

The results indicated that only two surfaces including the “landing mat on foam floor” and “spring floor” are surfaces that athletes can safely fall on and not be at risk for catastrophic injuries to the head after falling from heights that are typical of stunts.

According to the research, athletes falling on to a grass surface may sustain catastrophic head, neck, and back injuries from only falling from a height of 3.5 feet. Unless cheerleaders stunt on protective mats, coaches need to recognize that the risk for a serious injury is high.

Because the risk for serious injuries is high for cheerleaders who stunt, coaches need to have a heightened awareness of how to act in the event of a potentially serious or catastrophic injury.

How to Provide Emergency Medical Care for a Serious Injury until Help Arrives

With the knowledge that any fall from a height has the potential to cause a serious injury to the athlete, cheer coaches need to be diligent and act quickly in the event that one of their athletes loses his/her balance and falls from any height.

Some of the signs and symptoms that an athlete may experience with a serious head, neck or back injury include the following:

Loss of consciousness

Numbness, tingling, radiating pain in extremities

Pain directly over spine

Confusion/Inability to answer simple questions

Blood/spinal fluid from ears, nose

Difficulty breathing

Inability to move extremities

Memory loss

The most important point for the first responder is to not move the athlete if a head, neck or back injury is suspected. While waiting for emergency medical services to arrive, the injured athlete’s head and neck need to be stabilized (not permitted to move). The coach can perform this by placing his/her forearms on both sides of the injured athlete’s head and neck and grasping the injured athlete’s shoulders with his/her hands. This position stabilizes the head and neck through the first responders' forearms.

Because emergency medical help may not arrive for a few minutes, it is also important to keep the injured athlete calm by quietly talking to him/her. The goal of the conversation is to keep the injured athlete’s mind off of the injury possibilities and on to anything else.

Knowing how to react in an emergency may mean the difference in the outcome of an injured athlete. When in doubt, stabilize the injured athlete, call for emergency medical services, and provide emotional support to the athlete until help arrives.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

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What are Symptoms of a Ruptured Achilles Tendon?

What are Symptoms of a Ruptured Achilles Tendon?

Torn Achilles tendon is a common sports injury, and usually occurs when someone pushes off their heel with an explosive force.Let's look at common symptoms.

The calf is the muscle component in the back of a person’s lower leg. It is comprised by two named muscles: gastrocnemius (main part) and the soleus. When a person says “I tore a ligament in my calf” he really means that he tore, or ruptured, his Achilles Tendon—since this is the primary ligament that controls the calf. Torn Achilles tendon is a fairly common sports injury, and usually occurs when someone pushes off their heel with an explosive force: leaping high to grab a rebound in basketball, or sprinting in the backcourt to hit a forehand during a tennis match, as examples.

Anatomy and Definitions

As mentioned, the gastrocnemius (also called ‘gastroc’) is the primary muscle of the calf. At the base of the gastroc, the muscle converges to become the Achilles tendon, which courses down and attaches to the back of the heel bone—called the calcaneus. The Achilles tendon is composed of dense fibrous tissue, and is about 6 to 7 inches long in the average size male. There are two types of Achilles tendon tears:

Complete rupture—this is when the tendon is completely severed across its width; this is more severe, and takes longer to heal from

Partial tendon tear—only about 20-50% of the Achilles is ripped; this is easier and faster to recover from

Discussion of ‘Symptoms and Signs’ will mainly focus on the complete Achilles rupture, as that is the most common type of ligament tear.

Symptoms and Signs of an Achilles Tear

These are the common signs seen when a ‘weekend athlete’ suffers a ruptured Achilles tendon: (See Reference Textbook)

A sudden and sharp pain, either in the back of the calf or at the Achilles area (patient may say “I feel like I got whacked back there.”)

Noticeable swelling on the back of the leg, between the calf and heel

Difficulty walking on the affected leg, especially to go uphill or climb stairs

Unable to stand on tiptoes with the affected leg

A ‘snapping’ or ‘popping’ sensation when the injury first occurs

When the patient palpates along the Achilles, he will likely feel a crevice or soft spot—this is the location of the tear

If injury is on the right Achilles, she will be unable to push down on the gas pedal of her car

If a patient experiences any of the above symptoms, he should seek medical attention to get thoroughly examined for a possible Achilles tear.

Rest: keep off the injured leg, as walking or weightbearing can cause more damage

Ice: apply an ice pack to the swollen area; this is key especially during the first day of injury

Compression: wrapping the lower leg and ankle with an ace bandage will help minimize the pain and swelling

Elevation: keeping the affected leg elevated (higher than the hips) will also reduce swelling

An athlete with a suspected Achilles tear should see a physician as soon as possible, preferably an orthopedic surgeon or podiatrist. Once the specialist confirms the diagnosis, she will discuss options for treatment, which include surgery (sewing back the torn tendon), or nonsurgical treatment (wearing a leg brace or cast). Most cases heal within two to three months, but slow healers can take up to six months for full recovery.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Tendonitis or Tendinitis? Either Way, It's a Painful Injury

Tendinitis can occur in almost any part of the body where a tendon connects a bone to a muscle. Learn the steps to treat - and avoid - this common ailment.

Tendinitis is an inflammation or irritation of a tendon, a thick cord that attaches bone to muscle. Most often caused by repetitive impact on an affected area, the injury can sometimes result from sudden, more serious impact or activities.

Tendinitis or tendonitis, as some people refer to it, can be extremely painful and frustratingly slow to heal but there are simple treatment options available that work well. There are also steps that people can take to avoid this injury in the first place.

Diagnosing Tendinitis

The most common spots for tendinitis include the base of the thumb, elbow, shoulder, hip, knee, ankle and Achilles tendon. All forms of tendinitis cause pain, swelling, and warmth or tenderness in the tendon area involved. The condition may present gradually as a result of overuse or suddenly if aggressive activity is performed.

pain is one of the most noticeable things that will drive people to get care. As the website points out, the pain in the early stages is felt within the tendon itself. A person will feel pain at rest, which will increase with movement and stretching. Another tell-tale sign is when squeezing the tendon or putting pressure on the tendon causes discomfort. Though not often noticeable in the early stages, swelling is another symptom of tendinitis.

In the case of those living with tendinitis in the ankle, for example, the main tendons in the ankle that can get irritated are located near the rounded bones on the inside and outside of the ankle and near the back of the ankle at the heel.

Treating Tendinitis

Some treatments for tendinitis are obvious, such as avoiding activities that caused the pain in the first place. Beyond that, many doctors, physical therapists and other athletes will advise practicing RICE – rest the injured area, ice the affected location, compress the spot with an Ace bandage and elevate the pained body part above the level of the heart. Over-the-counter anti-inflammatory medications, like ibuprofen and naproxen sodium, can also effectively relieve pain and inflammation.

If the pain does not subside within a week, one should make an appointment with a physician who can offer corticosteroid injections, physical therapy or surgery – which is only rarely needed for the most serious of cases.

Avoiding Tendinitis

There are several steps that athletes of every ability can take to help reduce the chances of developing tendinitis. These include gradually building up one’s activity level, particularly if new to exercise. Limiting force and repetitions is another sure-fire way to keep one’s tendons, muscles and bones in good working order. Above all else, one should stop exercising immediately if any unusual pain occurs, trying another activity for at least one day before resuming an action that has caused discomfort. Failure to do so can result in a rupture or a tear, which will often lead to surgical repair.

Keep Moving to Stay Healthy

No matter what body part is affected by tendinitis, the most important thing to remember is to keep a joint moving in pain-free ranges of motion to keep it from becoming stiff or painful. By gently stretching muscles and using ice or NSAID pain relievers, most find they can return to their normal exercise within a few weeks. Moderation of movement and listening to one’s body are the best prescriptions for a healthy, active lifestyle and injury avoidance.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com

Energy Drinks and Alcohol: A Dangerous Combination

Energy Drinks and Alcohol: A Dangerous Combination

Energy drinks continue to increase in popularity on high school and college campuses because of the stimulant effects from the caffeine. What consumers may not be paying attention to is the amount of caffeine in some of the products.

While a regular cup of coffee contains roughly 100 mg of caffeine, energy drinks may contain two to three times as much caffeine as in a regular cup of coffee. Compounding the problem is that consumers may not realize that many of the larger containers hold two to three servings.

Last, many of the heavily marketed energy drinks do not even list the amount of caffeine on the nutritional labels. Consumers need to research the amount of caffeine in the individual products on their own.

So why do athletes like the effects of caffeine? Does caffeine really provide an energy boost as promised in the marketing campaigns?

Although caffeine does provide a stimulant effect to the central nervous system, caffeine does not actually provide new energy for the person consuming it. The caffeine works by causing an artificial stress response triggering the release of stored chemicals in the body that give our bodies energy (ACSM, 2010).

The negative effect of caffeine on athletes is the diuretic effect. Athletes working in hot or humid environments or competing in endurance events may exacerbate the development of dehydration (Robergs, R.A., & Roberts, S.O., 2000). Dehydration at any level can negatively affect an athlete's performance.

Physiological Effects of Alcohol

The danger with combining caffeine and alcohol is that alcohol is a central nervous system depressant. Alcohol can have a number of negative effects on psychomotor skills including impairing the following:

*reaction time

*hand-eye coordination

*accuracy

*balance

*complex coordination

*body temperature regulation

Combining Energy Drinks and Alcohol

The problem of combining these two drugs is that the individual may still experience all of the psychomotor impairments of alcohol, but feel alert due to the effects of the caffeine stimulant. This is a very dangerous combination. The end result is a "drunk" who does not perceive himself as impaired.

Unfortunately, according to research presented at the American College of Sports Medicine’s 57th Annual Meeting in Baltimore, more than one-third of the NCAA athletes in the study at major Division-I universities reported mixing alcohol and energy drinks (ACSM, 2010).

Energy-Binge Drinking Can be Fatal

Another dangerous practice of NCAA athletes was reported in this same study. The incidence of “energy-binge” drinking episodes (i.e., drinking three or more energy drinks on one occasion) was also reported as a common practice with almost 25% of the athletes surveyed participating in energy-binge drinking (ACSM, 2010).

Some of the side effects of acute caffeine toxicity include:

hyperventilation (rapid breathing)

tachycardia (rapid heart rate)

hyperglycemia (high blood sugar)

At high enough doses, caffeine can be toxic and may actually be fatal. The lethal dose has been estimated to be between 150 and 200 mg/kg of body weight (Antonio, J., & Stout, J.R., 2001). Athletes at all levels need to be educated as to the physiological effects of both caffeine and alcohol as well as the dangers of combining the two drugs. Understanding the combined effects of the drugs may help athletes make a better choice.

For more details please contact:

Dr. Prateek Gupta (Senior Surgeon)

Arthroscopy Surgery Clinic

C2/5 Safdarjung Development Area (SDA),

Aurobindo Marg, New Delhi - 110016

INDIA

Telephones: +91 9810852876, +91 11 26517776

24 x 7 Helpline & Appointment: +91 9810633876

Email: sportsmedicinedelhi@yahoo.com,

sportsmedicineclinics@gmail.com

Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,

http://www.sportsmedicineclinicdelhi.com,

http://www.arthroscopysurgeryindia.com