ACL Tear (Injury)

When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it. 

 

First comes First.. What is an ACL tear? 

 
  • A torn anterior cruciate ligament in the knee. 

How does one tear their ACL?

  • Most prominent in sporting activities
  • It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
  • It can occur when changing direction rapidly
  • or when landing from a jump

Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?

  • Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.

Common Sports in which we see ACL Tears?

  • Basketball, football, soccer & tennis 

Common signs that you might have an ACL Tear? 

  • Swelling, possible popping sound, unable to bend knee, weak leg muscles 
  • Although everyone is different will sometimes show different signs (more or less)

What is recovery time during an ACL tear?

  • They say typically 6-9 months .. but again this could be estimated up or down

For more information about a torn ACL, please check this website out:  http://orthoinfo.aaos.org/topic.cfm?topic=a00549

 

Let me know in the comments if any of you have experiences a Torn ACL, and what it was like for you. As always share, like and follow. For more injuries to be aware of, click: here

 

Oh and specialist (Doctors, Physical therapist, etc) please feel free to leave any comments or helpful tips. 

 

Your Fitness Blogger,

Shay-lon xxo

 

What Is A “Side Stitch”?

Hey Bloggers, I am back again for another blog post.. 

& this time this one will be more informational. I am not sure how many of you have heard of the term “side stitch” but previous to last week I had not known what it was either. The only reason I found out about this was because I was doing some research into some pains I had been feeling during my runs on and off the treadmill. 

 

The kind of pains I was feeling were sharp pains, almost like a cramping feeling in my obliques, and I would run through them just to finish my run but they would hurt so bad, sometimes I had to slow down in order to lessen them or would stop completely and they would go away. I thought it was the oddest thing and while these pains were nothing new to me, because I have had these pains happen for the last year or so, I finally decided to look into them.  Now I am not a medical doctor, so my answer does not mean it is your answer because there are obviously other reasons why I could have been experiencing this pain, but to my knowledge and after doing some digging, I found that I have a possible “side stitch”. 

 

What is a “side stitch” you ask? 

 
  • Also referred to as a side ache, or side cramp is an intense stabbing pain under the lower edge of the rib-cage that occurs while exercising. It is also well-known as an transient abdominal pain (ETAP)

after looking at some signs and symptoms , I gathered this could be my issue, so then I started to look into ways to keep it from happening and many different sites had ideas and I figured I would share some with you , if you know that you might have this. Now I would like to add, that I don’t get these when I lift weights of any type, only when I am running does it happen. 

Hopefully all three of these links will offer some ways to deal with your side stitch. I have given them a try and today during cardio, I had no pain. Yay!

 

Share your thoughts in the comment section, let me know, do you have side stitches? Thanks for reading. 

 

Your Fitness Blogger,

Shay-lon xxooo

Sprains

sprains

Well finally after having time to make some new content, I thought I would start it off with an injury, something most people can relate to and would not like to happen to them. First of all, how many of you have had a sprain?! (Raise of hands) and how many of you knew how to handle your sprain? (Raise of hands), okay, okay! seems like we have a good number of people in the blogosphere who have been in this situation once or twice before. Personally I have never had a sprain (that I can remember) although you would think my chances would have been higher considering I was a track athlete and basketball player and they tend to get sprains fairly often but I suppose I got lucky (knock on wood). Today, I won’t go too in-depth about this injury because it isn’t hard to comprehend, but I want to make sure everyone is aware of this injury if it should happen to them. Also, feel free to share your stories in the comment section. 

Sprain: A stretching or tearing of ligaments (the fibrous tissue that connects joints and bones) 

Some of the more common types of sprains:

  1. Sprained ankle
  2. Sprained thumb
  3. Sprained wrist
  4. Sprained knee
Symptoms:
  • Pain
  • Swelling
  • Bruising
  • Limited ability to move the affected joint
  • At the time of injury, you may hear or feel a ‘pop’ in your joint
Risk Factors to consider:
  1. Poor conditioning
  2. Fatigue
  3. Improper warm-up
  4. Environmental conditions
  5. Poor equipment
Treatment:
  • Medications- some Ibuprofen or Tylenol may help with the pain for minor sprains
  • Apply ice as soon as possible to minimize swelling – in worse case scenarios the doctor may decide to use a splint or brace
  • Elevate the affected area
  • One may choose to use compression bandages (unless you notice more swelling, more pain, etc)
  • Rest- avoid activities that cause pain. 
Mild-moderate sprains are said to heal within 3-6 weeks, over the course you should be gradually using the area that is affected unless a doctor says differently. In any case, you should contact your doctor if pain, swelling, or other symptoms become a problem. 
Your fitness blogger,
Shay-lon xxx

When bumping your head gets serious

concussion

It is no secret that many athletes have ended up with concussions, especially the hands on sports such as football, rugby, lacrosse, etc. Although not just sports are the reason behind having something like this happen, it can happen for various reasons.  For those of you not sure of what a concussion, a concussion is a brain injury caused by a blow to the head, or a violent shaking of the head and body.  No matter the reason the person has the concussion, a concussion is a serious injury that can be life threatening if not handled correctly. There was a movie out this recent year called “Concussion” starring Will Smith and it basically was about how athletes in the sport of football have suffered from head injuries and how the corporation did not see a problem with the situation and did nothing about it for awhile, but I guess Will Smith decided he would find a way to make a difference in the system so that concussions would be taken more seriously in the industry. I have yet to see the movie, but based on what others have told me and what I have read on it, that was my take on it. However if you are someone who has watched the movie, feel free to share more information.

 

The reason I believe concussions become an “ignored” issue with certain industries (although I am not sure it isn’t taken seriously these days), is because we assume that when people are athletes they know the possibly of injury and so it is considered “norm” to have suffered something, especially in the game of football. We all know that injury is bound to happen when you play any sport, some athletes are luckier than others and have had little no injuries and others have had an abundance that have cost them their career. 

 

We also know as people in general, we can get injured just walking down the sidewalk, it doesn’t take much for us to get hurt when we are constantly living life.  Most of us don’t think of the possibilities that could happen just going for a stroll at the nearby park or driving to work; because the likeliness seems slim to none of something going horribly wrong.  Children are at high risk of having head injuries because of horseplay or falling downstairs or riding their bicycle, so when we put this injury into perspective, anyone can get a concussion.  Hopefully none of my readers have had a loved one suffer from a concussion or themselves, but I do believe in knowing what to look for and knowing how to handle this injury is very important in case you are ever put into a situation where you believe someone close to you has one. 

 

For starter the signs and symptoms of a concussion don’t always show immediately and may take time before you realize anything, so keep this in mind as you read through this information.  Obviously it would go without saying to call 911 immediately and try to be as calm as possible in a situation like this, so that you can think things through and speak with the operator.  

 

Signs/Symptoms:

 
  • Headache or a feeling of pressure in the head. 
  • Temporary loss of consciousness
  • Confusion
  • Amnesia surrounding the traumatic event
  • Dizziness
  • Ringing in the ears
  • Nausea
  • Vomiting
  • Slurred speech
  • Delayed response to questions
  • Appearing dazed
  • Fatigue
  • Concentration or memory complaints
  • irritability and personality changes
  • Sensitivity to light and noise
  • Sleep disturbances 
  • Depression & psychological adjustment issues
  • Disorders in taste & smell
  • seizures

There are many other signs/symptoms that I may not have mentioned, so do not base everything off this list but do take it in consideration when necessary. 

Signs/Symptoms for children (nonverbal):

  • Appearing dazed
  • Tiring easy & listlessness 
  • Irritability and crankiness
  • Loss of balance & unsteady walking
  • Crying excessively
  • Change in eating or sleeping patterns
  • Lack of interest in favorite toys

Again this list does not mention all the signs and symptoms, and children can have some of the same signs/symptoms as adults, it is said to take yourself and/or child to the hospital within 1 to 2 days of an incident, although knowing myself, I would do it right away no matter to cover all ends. 

Risk Factors: 

  • Participating in a high risk sport
  • Being involved in a motor vehicle accident
  • Being involved in a pedestrian or bicycle accident
  • Soldiers involved in combat
  • Being a victim of physical abuse
  • Falling
  • Having a bad previous concussion

These are just a few risk factors that higher a person’s chances of having a concussion, although there are other ways, so I recommend you do more research if necessary. 

Complications that can come of a concussion: 

  • Epilepsy 
  • Cumulative multiple brain injuries
  • Post concussion syndrome
  • Post traumatic headaches
  • Post traumatic vertigo
  • “Second impact” syndrome – experiencing a second concussion before signs/symptoms of the first concussion resolve

I am not a medical doctor of any sorts, so I would highly recommend speaking with a professional if you have further questions or concerns. Thank you. Most concussions can be prevented through using proper safety equipment and attire, BUT not all will be preventive, just take precautions if possible. 

Important reminder when handling someone with a concussion: 

  1. Assess for physical symptoms/signs
  2. Assess for bleeding
  3. Assess for cognitive symptoms
  4. Assess consciousness
  5. Mind concussion can be treated with ice and Tylenol (do not use Ibuprofen and aspirin because it can cause bruising and bleeding)
  6. Ask the victim questions
  7. Stay with the victim
  8. Avoid strenuous activity after a concussion
  9. Don’t allow them to drive after a concussion
  10. Have them rest mentally and physically
Your fitness blogger, 
Shay-lon xoxo

Lower back pain/injury

Hello everyone, today is going to be a post about lower back pain.  Essentially this is one of the more “popular” places where people get pain and have issues as they get older because of not using proper posture, lifting, age, etc. Not saying that youngsters do not get lower back pain but it is possible, but normally I see it with middle aged adults and older.  One thing they all have in common is they take more medication in a day than I do within a month just to get the pain to cease and with that means immunity sometimes to pain medication because it starts to wear off or not work as it did before so then you have to worry about starting new pain medicines and so on just to get by because otherwise you don’t want to stand, bend over, or do much else that requires using using the back muscles.  Lower back pain can occur for multiple reasons and people have different ways of handling the pain, today I want to talk about lower back pain on the surface and just hit a few important things so that we can prevent this from happening, be aware of some of the causes and how to manage the pain.  I will assume that some of my readers have had the struggles of lower back pain or are beginning to get back aches every now and then, if that is you, feel free to share how to manage it and if you know how it started, share that as well. I love learning about each of you and love when all of you give your feedback. Also, if you are a medical doctor someone in the expertise of lower back pains, etc.. feel free to also share your input as I am sure some readers would appreciate it! The information that I know about lower back pain is from what I have learned when in school because obviously I realize I will have clients who may or may not have ailments that hinder them from certain exercises and intensity levels and so I have to be able to work around those things and find ways to still get them where they want to be regardless of their condition. 

Lower back pain causes:

  • The bones, ligaments or joints may be damaged
  • A intervertebral disc may be degenerating 
  • lower back muscles may be strained
  • The nerves may be irritated
  • bones, ligaments or joints may be damaged
  • herniated disc
  • intervertebral disc degenerating
  • Other chronic conditions
  • Your job
  • Carrying a bag that puts too much strain on your back
  • bad posture
  • The type of workout and/or sport you play
  • Sciatica 
Who is at risk of lower back pain?
  • Being overweight
  • Inactive lifestyle
  • Jobs that require heavy lifting
  • Students who wear bookbags and put too much weight on the back
Treatment
  • Heating pad or warm baths
  • Be active, some may not feel the need to want to leave the bed but it is said that staying in bed for more than a couple of days can make the pain worse
  • Taking yoga has said to help many people
  • Going to a chiropractor 
  • Going to a massage appointment
  • Acupuncture could possibly help
  • Medications (over the counter or prescribed by the doctor)
  • Injections 
  • Some may need to have surgery
  • Physical therapy
  • Strengthening the back in the process
  • low impact aerobic exercise 
What can we do to prevent lower back pain?
  • Stay at a healthy weight 
  • Exercise regularly and make sure you are using proper form and technique when lifting
  • lift with your legs, not your back (when it comes to having to lift heavy things at work, etc)
  • Make sure the pain isn’t caused by your work station, if so, you may need a change or make some changes so that you are more comfortable if possible.
Symptoms you may have with lower back pain:
  • Difficulty moving or standing 
  • Pain that moves around to the groin, butt, upper thigh
  • Pain that is achy and dull
  • Muscle spasms (which can be severe)
  • Local soreness upon touch
  • pain is typically ongoing
  • pain that is worse after long periods of standing still or sitting
  • Burning pain or tingling pain 
  • Weakness or numbness can occur
Your fitness blogger,
Shay-lon xoxo

Shin Splints

shin splints

Happy August 2nd! Today I am going to talk about this terrible, painful, agonizing, and yet annoying feeling you get in your shins often during a run, and it is called “Shin splints”.  I know many of you have had this once or twice before and some of you may get them continuously, nonetheless, we can all agree they hurt and suck. I for one have only had shin splints possibly once and that was in like 10th grade of high school.  I did track, and I got mine from running of course but I also did some field events (long and high jump) and when I had finished my long jump event, I realize my shins had hurt during that too, and it was very painful and annoying. I since then didn’t get shin splints, but I noticed that when I haven’t run in awhile (like weeks or months), sometimes starting off, I will get this slight pain in my shins, but it normally wears off after running for so long.  The reason I wanted to speak on this specific injury is because many people can relate and I feel as though some may not be aware they have shin splints and want an understanding (I am NOT a Dr. so still, you should see a professional if pain begins and it is unknown to you). I am a fitness and health blogger, and with being in this profession, I still have to recognize some things, especially if I will be dealing with clients who get shin splints often, this is important to know.  I am hoping many of you who have shin splints, have an opportunity to find ways to manage it and keep yourself from further injury.  If any of you can relate and have information you would like to add to my blog post, feel free to share, if there is anybody who has their own kind of “remedy” and want to post some helpful tips, please share as well, as I love hearing from all of you.

Causes:

  1. Over-pronation 
  2. Irritated and swollen muscles from overuse
  3. Inadequate stretching
  4. Stress fractures
  5. worn shoes
  6. “Flat feet”
  7. excessive stress places on one leg
  8. Weakness in stabilizing muscles of the hips or core
  9. Amping up your workout intensity or changing the surface you run on

Treatments: 

  1. Rest your body – giving it time to heal properly
  2. Ice your shin to reduce inflammation
  3. decrease training intensity may be necessary
  4. Take anti-inflammatory pain killers
  5. depending whether your shin splints are medial or anterior (stretch the achilles if medial and calves if anterior)
  6. Use orthotics for your shoes (shoe inserts)
  7. If you choose to continue running, wrap your leg before you go out
  8. Do range of motion exercises – if recommended by the Dr.
  9. Consider Cross training so that your shin can heal properly
  10. Use a neoprene sleeve
  11. Make sure to wear the correct running shoes
  12. May need physical therapy
  13. Avoid hills and excessively hard surfaces
  14. When running on a track, switch directions and same if you run on road
 

Depending on how serious your shin splints are, you want to see a Dr and he may ask that you quit running or reduce your training in order for them to heal properly.. I know someone who had to quit running all together because of his shin splints.  It isn’t fun but it something we all need to be aware of as we take this journey on being healthy and fit! hope this was helpful to everyone, I wanted to share a link to all my runners who want more information on shin splints, you may already use this site but it will be helpful for the some of you who are interested in running: http://www.runnersworld.com/tag/shin-splints, some of my information came from this site and others of it came from what I already from researching! Thank you for reading!

 

Your fitness blogger,

Shay-lon xoxo