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St. Francis Sports Medicine Newsletter | July 2010

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Roller Derby
Fluids are Important
It's hot out there! Don't forget to drink plenty of fluids, whether you're participating in sports or not.
If you are playing a sport or exercising in the heat, follow these fluid replacement
Before: Drink about 20 oz. a few hours before the event, and another 10 oz. right before.
During: Aim to drink 30-40 oz. during your event.
After: Drink another 20 oz. per each pound lost during the activity.


This month, check out the top three injuries that weekend warriors face, and what to do about them. 
Remember, if you experience a sports injury, we're available 24/7 at 864-675-HURT.
To learn more about St. Francis Sports Medicine from one of our experts, please email Rodney Dender.
Playing it Smart on the Weekend

We all know the type: the ones who work hard and play harder. The ones who sit at a desk 40 hours a week, but jump on a bike or head to the soccer field the first chance they get. They're weekend warriors.
While getting exercise when you can is wonderful, going from a seated position for much of the week straight out into a 10 mile ride or a 90-minute soccer game can put strain on the body. Often, these aches and pains are a result of overuse and poor flexiblity rather than direct accidents.
Here are the top three weekend warrior injuries, and what you can do to prevent them:
Rotator Cuff Pain
What causes it: The four muscles above the shoulder can get caught between bones in the shoulder and upper arm, causing tendonitis and eventually a tear.
Who it affects: Those who participate in sports that require a lot of shoulder movement, like softball, swimming, and kayaking.
Prevention: Conditioning exercises to strengthen shoulder muscles.
How to fix it: Avoiding repetitive shoulder motions and overhead weight lifting until the pain subsides.
Shin Splints
What causes it: An overload on the front of the shinbone (tibia) and the connective tissues that attach your muscles to the bone.
Who it affects: Runners - including recreational joggers, distance runners and soccer players.
Prevention: Be sure you're wearing the appropriate footwear.
How to fix it: Ice and/or anti-inflammatory medication.
Lower Back Pain
What causes it: A variety of issues can cause back pain, including strained muscles, pinched nerves and degenerating discs.
Who it affects: Almost anyone - nearly 80% of the population will experience back pain at some point.
Prevention: Practice good posture and strengthen your back and ab muscles.
How to fix it: Depends on the severity, but can range from using a heating pad or ice and taking over the counter pain medication to surgery.
Remember, you can always call 675-HURT (4878) for professional advice about treating injuries like these at home. If the problem persists, calling 675-HURT can get you a priority appointment with one of our Sports Medicine specialists, who can further evaluate your problem and get you on the road to recovery.
Find Your Balance
Along with strength, flexibility and cardiovascular training, balance is one of the four key areas of fitness. Good balance can reduce back, knee and ankle injuries, increase your ability to do everyday activities and decrease your risk of falls.
Balance exercises can range from yoga, Pilates and tai chi to the use of exercise balls and wobble boards. But you don't need to take a class or buy special equipment to improve your balance. Start with these simple exercises to boost your balance:
  • While doing dishes (or another activity that requires standing in one place), alternate between balancing on your right, then your left foot, for 15-30 seconds each.
  • Try getting up from a chair without using the arms. Try the same thing when sitting. Once you get the hang of it, make it a habit.
  • Lift your arms over your head while balancing on one foot. See how long you can keep your balance. Try again with your other foot.