Healthy Living - Spring 2011 by Consolidated Publishing Co.

healthy living The Competitive Edge Summer 2011 a p r o d u c t of the Marketing Departm ent of

The Annioston Star

Healthy Living

Table of Contents The Competitive Edge ..................................................6 by Terry Schrimscher Health professional warn there is no magic wand in fitness. The good thing is that there are healthy ways to be competitive. Drug Testing for Student Athletes.................................10 by Danny McCarty While the state of Alabama does not have an official drug-testing program for student athletes, some local schools have programs and others are open to the idea. Energy Crisis...............................................................12 by Sherry Kughn In the quest for the competitive edge, many people try to solve their energy crisis with drinks and even with wearing energy bands. But, do they work? Weight Lifting 101.......................................................14 Building muscle is the ultimate goal for being successful and having a competitive edge. But, before you start a weight lifting program, there are things you need to know.

Summer 2011

If you would like to advertise in the Fall Issue of Healthy Living 2011, please contact the Marketing Department at the Anniston Star : 256.235.9222 10

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Don’t let competition steal the fun................................16 by Loyd McIntosh If you’ve been at any youth sports event in recent years, you’ve probably wondered if fun is “so yesterday.” But, youth athletes can be competitive, and yes, have fun. Exercising Safely.........................................................18 by Mike Stedham Whether you’re a seasoned athlete, or a seasoned couch potato, you might be at risk for injuries. There are ways to avoid becoming a sports injury statistic. Competitive Gear to Protect the Eyes and Mouth..........22 by Sherry Kughn Safety should never be a compromise in competition. Protecting eyes and mouth is essential to the competitive edge in sports.

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Healthy Living

Volume 2, Issue 3 Summer 2011

Summer 2011

NADIA MCKITTY, M.D., M.P.H. FAMILY MEDICINE PHYSICIAN

Healthy Living is a product of the Marketing Department of Consolidated Publishing Company Theresa Shadrix Managing Editor Dollie Robinson Advertising Manager Graphic Artists Benita G. Duff —Layout Heather Anthony Patrick Stokesberry Les Johnson Ashley Martin Contributing Writers Sherry Kughn Danny McCarty Lloyd McIntosh Terry Schrimscher Mike Stedham Consolidated Publishing Co. H. Brandt Ayers Chairman and Publisher

Providing Primary Care for Adolescents, Adults & the Elderly.

P.A. Sanguinetti President Ed Fowler VP for Operations Robert Jackson VP for Sales Address Correspondence to: Healthy Living c/o The Anniston Star PO Box 189 Anniston, AL 36202 Editorial Queries: 256-235-3539 Advertising: 256-235-9222 © Copyright 2011 The Consolidated Publishing Company Printed in USA. All rights reserved.

DR. NADIA MCKITTY Board Certified Family Medicine Physician

The Care You Want Is Here! Monday - Friday: 9AM - 5PM

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Healthy Living

Letter from the Editor

The Competitive Edge By Theresa Shadrix Managing Editor, Healthy Living

Let’s be honest, everyone wants to win. It’s the driving force behind the competitive edge. Our society is not one that gives awards to those who lose. We don’t give medals to students who do not make the honor roll. We don’t send the losing team to the state championship. Even winning is the motivating factor behind “Biggest Loser” weight loss contests. There is nothing wrong with competition or the desire for a competitive edge. There is nothing wrong with winning. Or losing. But, it’s all in how you compete. I’m not competitive by nature. Sure, I like to win but I’m more of a “go with the flow” type of person. God must have thought I needed to be challenged and this was His reason for blessing me with two sons. To me, it seems, boys are competitive about everything. For a “go with the flow” mom, it can be quite exhausting to explain that I could care less who “won” because he devoured his meal before the other or who “won” because he got to the remote first. Now, if medals were awarded for “Most Theresa Shadrix Precious Items One Can Break in the House Before Mom Loses It,” I must admit that there is a winner in both my two boys. Medals for “100 Days without Junk Food. ” Not a chance. I prefer they have a good attitude and that they are healthy. Last year, when my oldest son experienced dizziness and rapid heartbeat, we took him to a pediatric cardiologist to make sure his heart was healthy. We received a very good, and healthy, report. But, we learned that dizziness is often common for student athletes who have had a sudden growth spurt and do not drink enough water. In fact, dehydration was his main problem because he was running outside in the extreme heat of summer and then going immediately into the gym to play basketball. Yes, it seems water is an essential ingredient to getting the competitive edge. Who knew? I must admit that I’ve had a great deal of fun and learned a lot in this issue of Healthy Living. Our team has pulled together articles to help you gain that competitive edge in a healthy way. We know our readers are a broad range of ages and lifestyles and we’ve taken that into consideration. We hope that this issue of Healthy Living will be informative and educational for you and your family. As always, feel free to share your thoughts about Healthy Living with me at tshadrix@annistonstonstar.com.

Summer 2011

From Couch to

Woodstock 5k in 9 weeks The 31st running of the Woodstock 5K is the 2011 Road Runners Club of America National Championship. BUT does that mean only elite runners can enter? ABSOLUTEY NOT. Runners and walkers of all levels, paces, and ages are encouraged to participate. In fact, we invite you to start a 9 week training program that will take you from the couch to the Woodstock Finish Line.

5K F inish

MOrE ABOUT ThE COUCh TO 5K PrOgrAM ANd hOW TO rEgiSTEr FOr ThE rACE:

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WhEN? The 5K race start is at 7:30 a.m. on Saturday, August 6 at Anniston High School. Kidstock 1 Mile start is at 8:30 a.m.

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Healthy Living

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Healthy Living

The Competitive Edge By Terry Schrimscher

Professional athletes routinely sign multi-million dollar contracts, endorsement deals, and signing bonuses. Helping athletes maintain a competitive edge has become a big business, but one that is not limited to the players we see on television. Athletes at every level invest in equipment to help them advance their game and get to the next level of competition. They can choose from a wide variety of products — baseball bats with specific weight ratios, golf clubs with enhanced sweet spots, even shoes designed specifically for certain types of running. No matter what sport a player chooses, there is one piece of original equipment he or she has in common with every other competitor – the human body. Helping the body perform at the highest level has thus also become a popular practice. A casual walk through a GNC store can be overwhelming. One can choose between diet products, protein supplements, amino drinks, multivitamins, health bars and a variety of herbs for every need. GNC has become the top franchise opportunity for nutritional products largely because of the current popularity of supplements – especially among athletes. However, franchises are not the only source of products for the health food consumer. Customers can easily find an independent health food store or Internet store to buy products to enhance their bodies. “The number one thing people ask for is something to increase their energy,” said one local health food store employee who asked to remain anonymous. “There is no magic wand, or pill, that will make you look like the bodybuilder you saw on TV or in that ad on the Internet. Being fit requires a good diet, a lot of exercise, and a commitment to your goals,” he said. Knowing your specific needs and goals before you go shopping can save you a lot of money. “You can get a lot of bad information on the internet, as well as some good advice. The important thing to remember is to get quality products that are supported by real science,” he said. “We get customers who want to buy vitamins and herbs in lieu of going to a doctor. That is a bad idea.” As he pointed out, the term supplement implies that it is taken in addition to your regular care that should come from your doctor. Dr. Carla Thomas, an Anniston physician, said there are plenty of good ways to build a body properly. She recommends a multi-vitamin as a way to get started and a “stress vitamin, such as the B vitamins.” Dr. Thomas also said it is a good idea to have a blood analysis done so that your physician can tell if you are deficient in any area as you begin using supplements. She cautioned that many people jump into programs, often including steroids, because they are looking for more immediate results and they fail to consider the long-term continued on page 8

Summer 2011

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Healthy Living

This is the Face of Cancer.

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Summer 2011

Healthy Living

implications. College and professional sports routinely test athletes for banned substances and penalties can be severe. One local company S.W.A.T.S., was recently in a controversy as the NFL and Major League Baseball asked for current athletes to stop endorsing their Ultimate Spray product. S.W.A.T.S., which stands for Sports With Alternatives To Steroids, offers many other products that are approved and believes the ban will ultimately be lifted. At the center of the controversy is a hormone derived from deer antler velvet called insulin-like growth factor 1 (IGF-1). IGF-1 is formulated naturally in the body but supplementation has been banned in

cares Never take supplements without consulting a medical professional. If you are looking for a local doctor, RMC Anniston maintains a database at www.rmccares.org

many professional sports for a few years. It is not uncommon for a banned substance to be approved after further research and the use of natural deer antler velvet is currently under discussion. Rhonda Dial, a master herbalist, said the danger of many supplements can stem from the use of synthetic imitations of natural substances. “Your body just can’t process the synthetic substitutes,” she said. Dial said that the use of deer antler velvet has been a common practice in traditional Chinese medicine (TCM) for thousands of years. However, she said, the typical body produces enough IGF-1 for its own purposes and she doesn’t suggest it for any of her clients under the age of 40. Proponents of IGF-1 sprays, which are available from a number of U.S. Companies, claim it helps provide extra energy and less down time after strenuous activity. Dial, who operates a clinic in Birmingham, hosts a radio program and has weekly television appearances on ABC 33/40, said she regularly consults with athletes who are seeking natural, healthy ways to improve their health and fitness. Athletes often take protein and amino acid products in addition to their workout regimen.

Summer 2011 “Herbs such as spirulina are popular with athletes,” she said. She advises clients to eat tuna for protein when they work out because it digests and gets into the body faster than red meats. Staying hydrated is important as well. “Keeping electrolytes in balance is important. It’s the same principle behind products like Gatorade and Powerade.” However, she adds that getting enough water is vital for everyone. Dial cautions clients to always consult with their medical doctor when taking supplements of any kind. As long as sports remains big business, athletes will continue to look for a competitive edge to prolong careers, move to the next level, or just build confidence and health. It is important to maintain a proper fitness routine, realizing that each person has different needs. No matter whether you want to lose weight, gain muscle or boost energy, there is no substitute for a proper diet and professional advice. Don’t be afraid to ask questions. In fitness, there is no magic wand. Terry Scrimescher is a freelance writer from Springville, AL.

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Healthy Living

Summer 2011

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Healthy Living

Summer 2011

Drug Testing for High School Student-Athletes

By Danny McCarty

Student athletes have a variety of options to build strength and endurance, like weight training, proper diet and healthy exercise. Many local high schools are trying to prevent illegal drugs from the list of options and one way to make sure that student athletes are drug free is random drug testing. Currently, the state of Alabama does not have an official drug-testing program for high schools. “One reason (we) do not is the cost of such a program. However, some individual school systems across the state do have drug testing programs in place,” Ron Ingram, Director of Communications for the Alabama High School Athletic Association, said. Locally, the Calhoun and Cleburne County, Anniston, Oxford, and Piedmont school systems do not have a drug-testing program for student athletes. Joe Dyar, Calhoun County school superintendent, confirmed drugtesting programs are not currently in place and said before a program could be offered, he would have to collaborate with the Calhoun County school board of directors for ideas, plus allow parent representatives to share input. “There is certainly nothing wrong with investigating a program. (We) want students to have high accountability and we want all of our boys and girls to be drug free,” he said. “But, our board of directors would have to first get together and talk about options for a program.” Like Dyar, Steve Smith, Athletic Director at Piedmont City Schools, is open to investigating a program with the school system. However, Smith said he is in favor of drug testing only if all students are included. “I have a problem with only student-athletes being tested. The purpose of a drugtesting program should not be to try to catch violators but should be to educate and rehabilitate. The whole student body should be included, instead of one just or two groups,” Smith said. According to Cleburne County School Superintendent, David Easley, a drug-testing program is currently being discussed. Easley said one could be approved this summer and implemented before the school term starts in the fall. While some schools do not have a current program, there are some in the region with ones already in place, like Jacksonville High School. “The program includes only students that are involved in any competitive function within the school including such things as sports, band, drama teams, plus students who drive their cars on campus. The test is conducted randomly,” Yvonne Swift, assistant principal, said. A certain number of students at Jacksonville High School are randomly picked on the day of the test and the students are escorted to a secured room by the principal where a drug testing company conducts the test. Swift said the test is conducted very discretely

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Summer 2011

“The student’s parents are informed by the drug testing company of the results, and disciplinary actions may be taken by the school if a positive test is incurred.” Yvonne Swift, assistant principal, Jacksonville High School

and the student body is not informed of the outcome of the tests. “The student’s parents are informed by the drug testing company of the results, and disciplinary actions may be taken by the school if a positive test is incurred.” Clay County and Lineville High Schools also have drug-testing programs. According to Billy Walker, principal at Clay County High School, only students involved in competitive activities such as sports and band are tested. Walker said a private company comes on campus and conducts the tests. The students are randomly selected and escorted to the testing area where they enter a private restroom, individually, and supply a sample. The person representing the testing company remains outside the door. Some tests are performed on the spot, such as determining the temperature of the sample and checking to see if the sample has been diluted in any way. “It is very hard to beat the test, since none of the students are aware they are to be tested until they are called from class, so it would be hard for them to obtain a “clean” sample from a friend. We also know our students so it is impossible for a “friend” to take the test for them. The testing program has been in effect for the last three or four years,” Walker said. Walker said that the student-athletes, and his or her parents, are required to sign a document each year giving permission for the student to be subject to a random drug test at some point during the school year. According to Walker there are disciplinary actions taken if an athlete tests positive for illegal drugs. The severity of the penalty goes up with a second or third positive test. An athlete may appeal a positive test result within thirty days-if they are willing to pay for the second test themselves. If the student then tests negative for drugs, then he or she is considered to be “clean.” Danny McCarty is a freelance writer and author from Calhoun County.

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Healthy Living

Summer 2011

Energy Crisis

Do Energy Drinks and Energy Bands Work? By Sherry Kughn

Many people have more of an energy crisis to worry about than buying gasoline for their car. Throughout the past few decades, consumers have turned to two popular ways of gaining energy -- energy drinks and energy bands. But the question is, do they work? Energy drinks: For Americans, energy drinks have been popular among athletes for the past 50 years. The University of Florida Gators first used the Brand name Gatorade. According to the website, www.gatorade.com, scientists studied why football players were tiring too quickly during games. Their conclusion was that too many carbohydrates and electrolytes were lost through the skin. Players needed a drink that could replace both. Thus, Gatorade was born. Since then, dozens of various brands of energy drinks have been created. Additives, especially caffeine, have been purported to increase energy and vitality. Other added ingredients include vitamins, minerals, fruit juices, sugars, and herbs. “Energy drinks can provide bursts of energy from caffeine, but there are side effects and dangers,” said Natalie Maniscalco, RD, LC, of Cheaha Nutrition Management. “It’s important to remember that caffeine is habitforming. One may also experience upset stomach, dizziness, nervousness, trouble sleeping, or irregular heartbeat, and eventually may feel even more tired. Instead of using expensive energy drinks, a far better solution is to eat a well-balanced diet, get adequate fluids and sleep, and exercise regularly.” Sugared drinks have side effects. They may increase sugar levels in the blood, creating a temporary high. Then, a sudden drop that can cause dizziness and fatigue may follow the sugar levels. Also, herbal additives in some energy drinks can interact with some commonly used medications causing health consequences. A more dangerous additive to energy drinks is alcohol. By the 1980s, when caffeinated energy drinks became so popular, many people, and consequently young people, began mixing them with alcohol. Also, companies began making and selling such alcohol and energy drink

combinations. Because such drinks were linked to the deaths of a number of individuals, some states have banned their sale. “Alcohol is a depressant; an energy drink is a stimulant,” said Maniscalco. “Combined, they make it difficult to assess impairment. In a scientific study from Northern Kentucky University, results showed that subjects who drank energy drinks combined with alcohol perceived themselves to be less impaired than those who drank the same dose of alcohol alone. This could make individuals more likely to take risks, such as driving while intoxicated.” Also, many young people figured out that if they first drank caffeineladen drinks, they could consume more alcohol without suffering from dizziness and hangovers. This dangerous type of over-consumption may contribute toward severe health problems, even death.

Energy bands: Within the past couple of decades, those suffering from fatigue have begun wearing magnetic bracelets, rings, and special shoes and clothing equipped with magnetic strips in the hopes that these things will give them more energy. These products are a form of alternative medicine based on the theory that oxygen and blood proteins are delivered throughout the body by magnetic fields. The reasoning behind such products is that consumers can increase their energy by strengthening the magnetic fields. It should be noted that there is no scientific evidence to back up this theory. “ ‘Therapeutic’ magnets are another skirmish in the never-ending battle against medical quackery,” said Dr. James Ready, an Anniston internist.   Indeed, a quick search on the Internet for such products fails to find any companies that quote any scientific studies in their promotions to sell their jewelry. Instead, they rely on consumers’ personal testimonies. The theory behind from the use of energy bands is somewhat related to the ancient study of the energy fields within the body, which is considered a form of either natural, holistic or alternative medicine. The most likely benefit obtained by the used of energy bands is that the

Healthy Living

consumer thinks they feel better with their use. And, often, the mind itself can motivate one to have more energy and feel better than any jewelry worn on the wrist or the finger. “The placebo effect is what makes the silliness of all this quackery possible,” said Ready. “There are many manifestations of the placebo effect in medicine. When you tell somebody that something will help them, it does.” Energy therapies other than magnets have been tested and/or used even at the worldrenowned Mayo Clinics throughout the nation. An article entitled “Energy Therapies – A Complementary Approach to Promote WellBeing” in the Mayo Clinic Women’s HealthSource newsletter states there is a lack of research for some of the most common forms of healing through energy therapies, but the article also states that the therapies are safe and may provide some benefits to consumers. The three forms of energy therapies discussed in the article are

therapeutic touch, which claims to move energy from the practitioner to the patient; Qi Gong, which combines “rhythmic movements,’ breathing techniques and focused intentions” in a form of gentle exercise called tai chi; and reiki, a type of therapy where the practitioner’s hands are held above the patient’s body to raise the energy levels surrounding the person. Sherry Kughn in an author and freelance writer in Anniston. Contact her at skughn@ hotmail.com

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Healthy Living

Summer 2011

What Beginners Should Know About Weight Lifting

In the past, lifting weights was something few outside the world of professional body building would do. Even professional baseball players of yesteryear shied away from the weight room, a fact that might be hard to believe when looking at today’s pro baseball players, many of whom look more like professional wrestlers than those who earn their money playing America’s pastime. But the appearance of today’s baseball players brings to mind more than the sport’s recent steroids epidemic. In fact, today’s ballplayers are a small reflection of society’s shift toward accepting weight lifting as an integral step to achieving optimal health. Lifting weights helps improve metabolism and build lean muscle. But those new to weight lifting should note that it is not a hobby that can be jumped right into. Instead, consider the following tips to ensure your workout goes smoothly, and consult with a personal trainer whenever you have a question. • Get your heart pumping first and foremost. It’s not ideal to walk straight to the bench press and start hammering away when you get to the gym. Instead, do some light cardiovascular activity to get your heart pumping. Five minutes of mild to medium cardiovascular activity should be the first thing you do, following by some stretching to make sure your body is loose. Once you’ve finished your mild cardio and stretching, you can then begin to work with weights. • Keep your movements nice and easy. When lifting weights, your movements should be as smooth as possible. Also, take your time between repetitions, allowing your movements to remain smooth from rep to rep. Any jerky movements or working too quickly is just putting unnecessary strain on your muscles, possibly even taxing a muscle you’re not working out. It’s not uncommon for novice weight lifters, for example, to pull a muscle in their back when they’re not even working their back. That’s most likely due to fast, jerky movements that should be avoided. • Remember, you’re not underwater, so don’t hold your breath. Beginners to weight lifting tend to think they’re underwater, holding their breath during sets. This is potentially very dangerous. When you hold your breath while lifting weights, you are denying your muscles much-needed oxygenated blood. If the muscles are denied this blood, blood vessels can burst and you might even suffer a hernia. So it’s important to remember to breathe freely when lifting weights. • Don’t get fixated on how much you’re lifting. While your ultimate goal might be to be as big as a professional wrestler, you must realize this will certainly not happen overnight. Beginners should take it easy when starting a weight lifting program, first lifting light weights and getting the correct motions down pat before adding any weight. You should be able to feel the

When beginning a weight training regimen, it’s best to take it easy and master the motions before adding weight to build muscle.

muscles working, but don’t get too preoccupied with how much you’re lifting until you’ve mastered the correct motions and feel ready to add more weight. • Work all muscles equally. The body has many muscles, all of which can benefit from weight training. Ignoring one for the benefit of another is not only unhealthy, but it will manifest itself physically as well, with your body eventually looking disproportioned. Pay equal attention to all muscle groups, balancing your workouts so your whole body is benefitting from your new lifestyle. • Give your body a chance to recover. Muscles need 48 hours to recover after they have been worked out. What that means is you cannot do biceps on Monday and then do them again on Tuesday. Muscle development occurs during the 48-hour recovery period. However, you can workout other muscles while certain muscle groups are recovering. For instance, in the aforementioned workout where you work biceps on Monday, you can come back and work your back or another muscle group on Tuesday. If possible, consult a trainer at your gym and ask him to write up a workout schedule for you. This will help you keep track of what you’ve worked out and the progress you’re making. • Eventually, switch things up. When you have gotten accustomed to lifting weights and you’ve begun adding weight to your workouts, don’t forget to change your workouts from time to time. This helps you avoid having muscle memory negate the effects of your workout, essentially keeping your muscles honest and ensuring they keep being challenged.

Healthy Living

Summer 2011

Don’t let competition steal the fun

By Loyd McIntosh It’s a familiar scene at any ballpark or gymnasium throughout the country. Kids of all ages spill out of minivans with baseball gloves, soccer balls, football helmets and even swim goggles in tow, ready for a an hour or two of practice. The sounds of whistles blowing, kids laughing and coaches barking instruction can be heard emanating from the field, while mom and dad look on in excitement, and at least some trepidation. Although plenty of parents focus on their child’s physical health while playing sports, worried about skinned knees, twisted ankles and broken arms, many sports and child development experts agree a child’s emotional well-being is more at risk than his/her physical wellbeing. Improper coaching, a lop-sided focus on competition, over zealous parents, too much time being spent in practice and games, excessive travel, and the stress of trying to perform at a young age can lead to a child burning out on the sport he/she loves. Keeping score and learning to win and lose gracefully at a young age is one thing, however, placing the primary emphasis on winning at the expense of learning the skills and fundamentals of the sport is another.

Focus on Fun With over 40 million children currently participating in competitive sports throughout the nation, it is inevitable that children as young as four and five are finding themselves introduced the world of competitive sports. Many experts in the field of youth sports and child development such as Brandy Sanders, aquatics and youth sports director for the Calhoun County YMCA, believe the overall emphasis should be on instruction, inclusion and enjoyment rather than on winning. “I think competitive sports might be too young for children under five, but it depends on the child,” said Sanders. “It really depends on the child’s maturity level, but if they are going to be in competitive sports then they really need good instruction at that age.” Children also need to be encouraged to try new things and to learn from their failures, lessons that are often neglected at early age in overly competitive sports. In the book Why Johnny Hates Sports by Fred Engh, continued on page 16

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young children are often scared to take on chance putting a new skill into action for fear of making a mistake. Young children just starting out in sports should be allowed to try, fail, and learn from their errors rather than worrying about repercussions should the make a mistake. “They are not going to want the ball for fear of making a mistake and being taking out or humiliated in front of their peers,” writes Engh.” Allowing children to try and fail diminishes their fear of their parents, coaches, peers, and of humiliation because they are encouraged to try.”

Which Sport to Choose While some sports like football and lacrosse may seem too violent for children from the sidelines, most sports are perfectly fine for any average healthy child with proper supervision. The risk of injury aside, popular sports like soccer, martial arts, gymnastics, are great for promoting balance, handeye coordination, upper and lower body strength, and flexibility. One of the most beneficial sports for kids, however, is also one of the most overlooked sports - swimming. Sanders, a California native who swam and played water polo competitively, says swimming is a great sport for kids of all ages, sizes and abilities. “As long as they can swim the length the pool without touching the

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wall or the lane rope and have been through a progressive swim lesson, then they can be on a swim team,” he said. Swimming is a great activity for any child regardless of skill level and body type. Since the water is low impact and the swimming is a noncontact sport, the risk of injury is significantly low. Also, from a competitive standpoint, swimming offers kids the best of both worlds. First, swimming is a team sport, which helps children learn about responsibility and working together with other people. Second, on the other hand, swimming is also an individual sport, which helps children learn about setting and meeting personal goals, and self-reliance.

Final tips Before filling out the registration form for the youth football league or the gymnastics facility down the street, keep in mind a few things. First, take into account your child’s age, height, weight and physical abilities when deciding on a sport to participate in. Second, consider the time factor and travel - is there a risk your child will burn out and come to loathe the sport he/she once loved? Third, let your child have some input. Even if you’ve always hoped your child will follow in your footsteps, if he/she has a burning desire to play soccer instead of basketball, don’t force your child to play a sport he/she doesn’t want to play. Fourth, and finally, remember to have fun! Lloyd McIntosh is a freelance writer from Pell City. He is also a former soccer player at UAB and youth soccer coach.

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Summer 2011

Exercising Safely

W By Mike Stedham

Whether you’re a seasoned athlete, or a seasoned couch potato, you might be at risk for injuries. Experts in the diagnosis and treatment of sports injuries and other health risks associated with exercise agree that as Americans have become more active in recent decades, they have also experienced an increase in the number of sprains, strains, fractures and dislocations as a result of their exercise. You don’t have to become part of that second statistic. Those same experts say many sports injuries can be avoided if you take the proper precautions in your exercise regime. “Middle aged people need a general physical and check-up, mainly from a cardiovascular standpoint, before they start an exercise program,” says Dr. Buddy Vandervoort, an Anniston orthopedic surgeon. If your heart is healthy, he says, the next step is to start exercising slowly. “Whatever you do, whether it’s jogging or biking or whatever, you need to start slowly and build up gradually,” he says. Warming up is important for all types of exercisers, as it gives the body a chance to adjust to activity and prepare for more vigorous exercise. “It’s a good idea to prepare for exercise by stretching. That’s very important because as our bodies get older, our muscles and tendons and joints aren’t as limber as they once were.” It is equally as important to stretch after exercising. Eric Johnson, head athletic trainer at Jacksonville State University, says it’s normal for the body’s level of collagen – a key part of connective tissues – to decrease with age. That makes stretching and warming up more important than ever. “Instead of trying to treat sports injuries, it’s much better to try to prevent them before they occur,” Johnson says. A good first exercise is a brisk five minute walk, Johnson says, and then you can move on to more strenuous activities. The National Institute of Arthritis and Musculoskeletal and Skin Diseases warns that insufficient warm up and stretching can cause problems for athletes of all ages. Sports injuries also result from other poor training practices as well as the use of improper equipment and lack of conditioning. Most of these injuries involve the musculoskeletal system, which includes the muscles, bones, and associated tissues such as cartilage.

Here’s a quick look at the most common types of sports injuries as defined by the NIAMSD: Sprains and Strains A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with another. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position and, in the worst case, ruptures the supporting ligaments.

Areas of the body most vulnerable to sprains are ankles, knees, and wrists. Signs of a sprain include varying degrees of tenderness or pain; bruising; inflammation; swelling; inability to move a limb or joint; or joint looseness, laxity, or instability.

Knee Injuries Because of its complex structure and weight-bearing capacity, the knee is the most commonly injured joint. Each year, more than 5.5 million people visit doctors for knee problems. Knee injuries can result from a blow to or twist of the knee; from improper landing after a jump; or from running too hard, too much, or without proper warm up.

Compartment Syndrome In many parts of the body, muscles are enclosed in a “compartment” formed of a tough membrane. When muscles become swollen, they can fill the compartment to capacity, causing interference with nerves and blood vessels as well as damage to the muscles themselves. The resulting painful condition is referred to as compartment syndrome.

Shin Splints Although the term “shin splints” has been widely used to describe any sort of leg pain associated with exercise, the term actually refers to pain along the tibia or shinbone, the large bone in the front of the lower leg. This pain can occur at the front outside part of the lower leg, including the foot and ankle or at the inner edge of the bone where it meets the calf muscles.

Achilles Tendon Injuries An Achilles tendon injury results from a stretch, tear, or irritation to the tendon connecting the calf muscle to the back of the heel. These injuries can be so sudden and agonizing that they have been known to bring down professional football players in the middle of a play.

Fractured Bones A fracture is a break in the bone that can occur from either a quick, onetime injury to the bone (acute fracture) or from repeated stress to the bone over time (stress fracture).

Dislocated Joints When the two bones that come together to form a joint become separated, the joint is described as being dislocated. Contact sports such as

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football and basketball, as well as high-impact sports and sports that can result in excessive stretching or falling, cause the majority of dislocations. While many of these sports injuries, such as acute fractures and dislocated joints, require immediate medical attention, others develop more slowly into chronic conditions. These usually result from overusing one area of the body while playing a sport or exercising over a long period. The signs of a chronic injury are pain when performing an activity, a dull ache when at rest, and swelling. The NIAMSD says it is never a good idea to keep on exercising through the pain of an injury. Continuing such an activity will only cause further harm, so when a particular movement causes pain, you should stop. Experts say you need to seek medical treatment for a sports injury if it causes severe pain, swelling, or numbness; if you can’t tolerate any weight on the area; or if the pain of an old injury is accompanied by increased swelling or joint abnormality or instability. Otherwise, you may be able to treat a sports injury yourself. Experts in sports medicine have developed the RICE method to relieve pain and inflammation and speed healing. Follow these four steps immediately after injury and continue for at least 48 hours. • Rest. Reduce exercise and regular activities as much as possible. If you cannot put weight on an ankle or knee, crutches may help. • Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. • Compression. This can be achieved with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which one to use. • Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling. Mike Stedham is Manager of Student Media at Jacksonville State University and a freelance writer.

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“Instead of trying to treat sports injuries, it’s much better to try to prevent them before they occur,” Eric Johnson, head athletic trainer at Jacksonville State University

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If you want to learn more about sports injuries, check out this web site, which was the source for much of the information in this story: http://www.niams.nih.gov/Health_Info/Sports_Injuries/default.asp

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Summer 2011

Competitive Gear to Protect the Eyes and Mouth By Sherry Kughn

D The eyes:

Dr. Ron Dachelet, an Anniston optometrist, knows about safety and sports from playing three separate roles – doctor, father, and coach. Having raised four children, he was involved in youth sports for many years as a coach and a parent, and sometimes he saw injuries resulting from sports in his optometry office. Only one of his children is currently involved in organized sports, but he remembers juggling all of their schedules and keeping up with their equipment. He also remembers staying alert to the safety of children playing sports. “Protection of the eyes is important in youth sports,” said Dachelet, who owns the Anniston Eye Clinic. “It is especially important as young adults get older.”   Aluminum bats, says Dr. Dachelet, are a cause of concern in sports. They can cause a ball to fly so fast that anyone in its path is in danger of serious injury if struck, often with perilous results.   Face gear, goggles, and eyeglasses protect players of all ages. However, those in pony leagues and higher, even through college years, should utilize them more.

There are three concerns to consider with safety gear related to the eyes:  1. Hygiene is important when using face and eye gear.   “So many people today use hand sanitizer frequently,” said Dachelet. “When it comes to helmets, though, they will pass them around to twenty-five or thirty kids. The equipment should be sprayed at least after each game.”  2. Protecting eyes against sun damage is important.    Dachelet is glad to see an increased use of sports sunglasses.   “The break-resistant plastic lenses offer good protection,” said Dachelet. “Of course, then money gets to be an issue with all of the various pieces of equipment.”   Prices of the protective sunglasses for youths range from $20-70 a pair, a price that is often too high for parents, especially for families with several players. The sacrifice of money, though, may be worth the protection a young adult receives from their use.     3. Parents and coaches should make sure eyeglasses and face equipment are properly fitted.    Proper fitting is essential for players, said Dachelet. There are few professionals around to make sure that maximum protection is provided. Parents and coaches, though, should make sure equipment is snug but not too tight when fitting masks, sunglasses and goggles to avoid injury to the eyes.   In recent years, the use of face masks

for pitchers has become more popular.  For more information about face gear and other types of sports gear, visit the website www.safekids.org, and/or visit the American Optometry Association’s website at www.aoa. org.   “Even adults cannot be safe enough,” said Dachelet. “One of the minor-league coaches for the Atlanta Braves was hit in the eye this past year with a foul ball. He lost the use of his eye.”

The mouth:  Dr. Andre Ferreira, an Anniston orthodontist, teaches at the University of Alabama at Birmingham Dental School two days of the week, and maintains his private practice in Anniston three days a week. He stresses the importance of using mouth guards during sports activities.   “In addition to wearing a helmet or facemask for specific sports,” he said, “a mouth guard is always recommended. A blow to the face can significantly traumatize the teeth.”   Parents can save thousands of dollars, too, with the use of custom mouth guards. When a youth injures his jaw or teeth, the damage

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“In addition to wearing a helmet or facemask for specific sports,” he said, “a mouth guard is always recommended. A blow to the face can significantly traumatize the teeth.” Dr. Andre Ferreira, an Anniston orthodontist, teacher at the UAB Dental School to repair either can cost a great deal throughout the years.   “Furthermore,” said Ferreira, “trauma to the lower jaw can be transmitted to the brain and result in a concussion.”   Custom-made mouth guards for youths can cost about $100. Ferreira recommends buying a mouth guard first at a sports store, and if the fit is too loose or uncomfortable, he recommends the use of a custom-made guard. Since lacerations to the lips and cheeks can be severe when patients have trauma and are wearing braces, Ferreira encourages all his dental students to provide the first mouth guard to all patients involved in sports, at no extra cost.   Cleanliness is important, too, when caring for mouth guards. Ferreira recommends keeping mouth guards is a dry, cool place to avoid bacterial growth.   “We recommend antibacterial effervescent denture cleaners at least once a week,” he said.   Parents and coaches sometimes think facemasks alone will protect youth, but the danger of that thinking is that the chin is left unprotected.   “When collisions between youths playing sports occur, the facemask is not protecting the chin,” said Ferreira. “The lower jaw is sometimes pushed into the back of the skull. That’s when a mouth guard can prevent a concussion.”  Sherry Kughn is a freelance writer and author from Anniston. Contact her at skughn@hotmail.com

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Facts about sports and safety from the The American Association of Orthodontists (AAO): • Only about a third of youths wear mouth guards during sports activities.  • About 60% of parents do not believe their child needs the protection of a mouth guard.  • Cheerleading is one of the most dangerous sports and accounts for 65% of injuries in high school girls’ athletics.  • While 95% of parents surveyed believe a mouth guard can help prevent damage to the teeth, only about 34% knew it could help prevent jaw damage.  • About a third of youths playing organized sports are wearing braces or have received orthodontic treatment.  • Those with braces can receive mouth lacerations if the mouth is not properly protected.

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