Recovering From a Strained Muscle?

You’re moving to your position on the field, stepping backward, jogging to the right. A left turn. A sprint forward and a quick stop. You slide right then…POP!

If your next sensations are pain, stiffness and swelling, it’s likely that you’ve just strained a muscle. If you can still move through the pain, in the back of your mind you’re wondering, ‘Should I keep going?’ If you cannot continue, you might be asking yourself, ‘How bad is it? What should I do next?’

On top of the physical pain you're feeling, you are also dealing with the mental anguish of not wanting to re-injure yourself, and still do your job well.

You're not alone. According to the Mayo Clinic, muscle strains (or pulled muscles) are common injuries to the lower back and in hamstrings. Consult your doctor or sports medicine specialist to confirm the type of injury and the severity, and obtain recommendations for a recovery plan.

If your injury is a muscle strain that is treatable at home, consider:

• Contrast Therapy. Within 12 hours of the injury, start off with contrast therapy, which is a process of alternating hot and cold compresses on the injured area. This therapy helps to reduce pain, promotes circulation and speeds up recovery.  The ice reduces blood flow and inflammation, while the heat circulates new blood to the area. Alternate 10 minutes of ice
  
  compress and 10 minutes of heat compress in three cycles, finishing with the ice compression. Repeat the process daily or as directed by your physician or trainer. 

• Stretching Exercises. Stretching the muscle will also help promote the circulation needed for recovery. Do not stretch to the point where you feel pain but perform a comfortable muscle stretch. I’ve written on this topic previously in Recovery: 3 Key Benefits of Stretching to Aid in Recovery 

• Healing Foods. Eat healthy foods that promote circulation and reduce inflammation. Increase your dietary intake of protein. You might also consider using Amino L-Glutamine, which is the most abundant amino acid in the body and has been shown to promote healing in body tissues. Read my previous post on Recovery: Reduce Inflammation by Eating the Right Foods. 

• Exercise Adjustments. Resume your fitness routine with exercises that will not irritate the injured area. As you heal, gradually increase the intensity and make sure your movement form is correct.

• Movement Analysis. Poor conditioning, low flexibility, and nutritional deficiencies can all contribute to muscle strain; however, improper movement form can often be the primary cause. Movement analysis is a process that identifies areas for improving form and minimizing risk of potential muscle strain as well as other injuries. Contact me  to learn more about movement analysis and how it can help you to prevent new and/or recurring injuries.

If you are currently recovering from an injury, be patient with the healing process. Follow your treatment and rehabilitative plan to get you game ready. FSE GameReady.

References
Mayo Clinic Muscle Strain Symptoms Reference
https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507

Heat and Cold Treatment: Which is best? Yvette Brazier, Medical News Today, July 25, 2017
https://www.medicalnewstoday.com/articles/29108
 
Glutamine: Benefits, Uses and Side Effect., Grant Tinsley, Healthline, January 13, 2018 https://www.healthline.com/nutrition/glutamine

Are You MASK Ready?

Gyms have been cleared to open to members and competitive sports are also reopening. Many places require the use of a mask and require social distancing at least 6 feet apart for community member safety.

Available Sports Masks

However, wearing a mask restricts airflow, which can make breathing difficult. Also, most competitive sports require physical contact. So how can we stay safe in fitness environments, where social distancing is difficult or impossible, or performing exercises while wearing a mask is difficult? 

A few tips

• Discuss your planned activity with your physician and trainer.
• Research masks and other PPE that provide the necessary protection and are sport and activity-friendly.
• Find fitness centers that are creatively addressing the Covid-19 safety concerns.

Here is a quick reading list:

• Expert advice for wearing a mask while training (Under Armour)
• Should you wear a mask to the gym? A look at the debate (USA Today) 
• How a California gym is using plastic pods for workouts during coronavirus (CNN) 

As always, stay safe and get Game Ready; your next game will be scheduled soon!

Invest Today for a Healthy Future, Well Beyond Your Officiating Career

“The coronavirus has sparked the biggest economic downturn since the Great Depression. U.S. gross domestic product fell 5% in the first quarter and is expected to see the worst decline in history for the second quarter. Unemployment remains at staggering levels, despite rebounding in last week's jobs report.”  (U.S. News and World Report).

In contrast, after an initial shock, the stock market has performed quite well. In fact, the NASDAQ hit a record high this week. For those with discretionary funds to invest, the gains provided by stock performance has cushioned the downturn and contributed to long-term wealth. In the same manner,
investment in your physical fitness will pay off in the short- and long-term for your health.

Your physical health widens or limits your career and life options. Whether on a sports field, in an office, or in other work environments, poor health diminishes your standard of living. Invest in staying fit, tackling any issues you may currently have or may encounter in the future.

Invest in your physical health by:

• Making healthy meal choices: consider buying food in bulk amounts, cooking and refrigerating/freezing for quick grab-and-go meals, and get healthy snacks for game day. Enjoy the savings over buying take-out.
• Monitoring your health with medical providers: schedule your annual appointments and monitor changes. Even if you feel great, the physicals will help detect any conditions early.
• Working out on a regular basis: schedule your regular weekly training time, in your home gym, at the park/trails or at a fitness center, and don’t skip the appointment!
• Work with a trainer: interview and hire a trainer that meets your needs. Ask questions and provide information to find the best fit, whether online/virtual or in-person.
• Buying realistic exercise equipment. You know yourself well. Don’t buy an expensive bench press set that will turn into a clothing rack. Get some professional advice before you buy.

You only have one body---use your time, energy and resources in being the best you. While you’re at it, consider allocating a percentage of your expenditures to purchasing from small, and minority-owned businesses. I listed a few links to get you started.

Food
https://www.esquire.com/food-drink/g32782728/black-owned-food-drink-businesses-brands/

Fitness
https://travelnoire.com/black-owned-gyms-and-fitness
https://www.supportblackowned.com/category/159-gyms

* If you’re ever in the Akron-Canton area, give me a call to schedule a workout at my Fitness Studio.


References

It’s Official: U.S. Economy Entered a Recession in February
https://www.usnews.com/news/national-news/articles/2020-06-08/coronavirus-pandemic-officially-sent-us-economy-into-a-recession-in-february

One Crew: All in This Together

As officials you are often yelled at, harassed, threatened, singled out and even assaulted. Even when you are in the right place on the field, make the correct call, follow the rules and do things the right way there will always be someone who will curse, spit and throw things at you. You have been taught that in the midst of those experiences, you must maintain your composure and leave your anger on the field. But for some, even after leaving the field, the harassment, threats, assaults and disrespect continue---it is part of everyday life.  

Racism impacts Black Americans, Hispanic Americans, Asian Americans, Native Americans and other marginalized people. This means that maybe half of the U.S. population is suffering the effects of racism. And since (as the governor of Ohio often reminds Ohioans) we are all in this together, as a nation we are all suffering from racism.

Medical professionals have expressed that racism is both a public health issue from a social aspect as well as due to disparities within the health systems. My role as a Sports and Fitness Coach is to encourage, assist and motivate my clients to improve their physical health. As a Black man who understand that the stress of racial profiling, arrests, killings and injustice---whether inflicted personally or on those in one’s community---affects mental health, I also emphasize that we must manage our mental wellness as much as we train our bodies.

One way we can address mental health issues is to spend time talking, walking, and enjoying activities with others. Although that has been interrupted because of Covid-19 restrictions, states are reopening and most of us are already participating in some type of social activity.

While you are returning to your social activities, if you are not already engaging in socialization with diverse people, consider expanding your off-the-field crew. Participate in groups and activities to improve mental health and promote healing for yourself and for others.

Here are some hints to help you expand your “crew.” Grow by:

• Acknowledging. A friendly nod, handshake, wave or hold conversations with fellow passengers on a plane. 
• Listening. Your willingness to listen to the experiences of others, without judging, is a strong show of support and will open doors. 
• Developing meaningful relationships with your colleagues who do not look like you.
• Volunteering. Spending a few hours a week or month in your community with diverse groups does a lot to break down stereotypes of others, and stereotypes other may have about you.
• Sharing. Talk about your new experiences with your family members, and friends and colleagues.

The current state of America is calling for change. Whatever your background, be a game-changer. It takes courage to cross boundaries (painted or invisible) but officials are as tough as they come.

FSE GameReady

References:
Racism is a public health issue and 'police brutality must stop,' medical groups say
https://www.cnn.com/2020/06/01/health/racism-public-health-issue-police-brutality-wellness-bn/index.html

AMA warns against racism, xenophobia amid COVID-19
MAY 4, 2020
https://www.ama-assn.org/press-center/press-releases/ama-warns-against-racism-xenophobia-amid-covid-19