Health & Fitness Newsletter by Craven Sport services
HEALTH
“ Gaining Back PainRelief FromA Physiotherapist Is Better ThanAHole InOne! ”
Tips For Better Golfing This Summer
August, 2017
How to avoid soreness after your first time on the course this season. It’s been a long winter – and probably a long time since you’ve picked up your golf clubs. And although golf is a low-impact sport, it’s often tied to a number of injuries.
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INSIDE • Feel Great While Gardening • Exercise Essentials • Patient Spotlight • Coffee Recipe • Blast From The Past • Caffeine, The bladder & The Athlete • Instagram Giveaway • Practice News
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training August, 2017 “Do You Check Your Stance Before Swinging Playing Golf?” TIPS FOR BETTERGOLFING THIS SUMMER
3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season.
Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some following tips: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing.
Reference: http://tria.com/tips-better-golfing-summer/
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OSTEOARTHRITIS GLA:D PROGRAM
Does Arthritis Grind you Down?
Do you or does someone you know live with knee or hip osteoarthritis? Craven SPORT services is pleased to be offering an osteoarthritis exercise intervention program beginning this fall. Based on the success of the Good Life with osteoArthritis in Denmark (GLA:D) program, GLA:D Canada combines education sessions and neuromuscular training over 8 weeks to provide an effective, evidence- based program for those with osteoarthritis.
For more information or to express interest in this program, call us at 306-934-2011 or email us at css@cravensportservices.ca. To learn more about GLA:D, visit their website: http://gladcanada.ca/ CAFFEINE, THE BLADDER & THE ATHLETE
With Bree Rutten
We all know that caffeine provides a great pick me up, and can enhance athletic performance. However, caffeine is a bladder irritant and will stimulate the bladder. This may result in stronger or more frequent bladder urges, more rushing to the bathroom and more chance for leaking urine. As well, many people find caffeine to be a bowel stimulant, which means the bowels may start moving and create urgency and perhaps loose stools. Loose stools are hard to control, and that can lead to bowel leakage as well. None of these symptoms are fun to experience, and can prevent many people from enjoying their sport depending on the amount of caffeine they are taking in or how soon they ingest it before performance. Caffeine can affect different people in different ways, but the majority do find that it is a stimulant in many ways! Having proper pelvic floor strength to be able to control urges and prevent leakage is important for anyone, but more so for anyone doing physical activity that is strenuous or involves high impact or heavy lifting activities. To make sure your pelvic floor is in tip top shape, come see Bree for an assessment and let the pelvis help you in more ways than you imagined!
Instagram Giveaway! We’ve partnered with some local businesses to create a Summer Giveaway! Check out our Instagram Page: craven.sport to enter to win some sweet Summer prizes!
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With Erica Gavel THEBESTOFBOTHWORLDS: COFFEE&NAPS Whether you’re physically active, a recreational athlete, have a long work day, or are training for the Olympics, when combined together, coffee and naps can increase performance. Drinking a cup of coffee followed by a 15-20 min nap can give you that second wind everyone is looking for. Many of you are probably thinking, this is counter-intuitive and doesn’t make sense…. It’s crazy, but it works. and cleans out the receptors; just in time for the caffeine to enter the brain. Dosage will depend on sensitivity, but positive results have been seen from 3-6 mg/kg.
References: Chemical Reaction: (caffeine and adenosine) https://www.ncbi.nlm.nih.gov/pubmed/20164566 Caffeine and Naps: (in car drivers) https://www.ncbi.nlm.nih.gov/pubmed/8936399 Caffeine and dosage: https://www.ncbi.nlm.nih.gov/pubmed/11583104 http://www.ncbi.nlm.nih.gov/pubmed/9401427 Caffeine and Sugar: Positive https://www.researchgate.net/publication/19494957_ Effect_of_Sucrose_and_Caffeine_Ingestion_on_ Performance_of_Prolonged_Strenuous_Running Time it takes CHO to get into bloodstream: http://www.livestrong.com/article/507695-foods-that-are- converted-into-sugars-after-being-eaten/
For the physically active, recreational athlete, or high performance athlete, combining a carbohydrate in addition to caffeine can also increase performance. Studies have shown, carbohydrates + caffeine has the potential to increase aerobic power and endurance. On a second note, the carbohydrate intake will help with bringing blood sugar back to normal levels (slightly depleted is very common). If the carbohydrates are simple, it can take as little as 15mins to enter the blood stream. With that being said, if you have time after the nap to eat do so…. If not, try out the trifecta (nap, caffeine, and carb)!
Science, it’s an amazing thing. When an individual drinks caffeine it passes through the small intestine and enters the blood stream. In the bloodstream, the caffeine is then sent to the brain where it blocks adenosine receptors (neurotransmitter that causes drowsiness). This will take 20-45mins. Fromhere, the caffeine does the opposite; it kick starts the nervous system and sends a jolt of energy. After a person falls asleep, the nap acts as a washing machine
PATIENT SPOTLIGHT
Hear What Our Patients Have To Say!
ASHLEY LEUGNER, PROFESSIONAL WAKEBOARDER
“I have been wakeboarding professionally for nearly 10 years and spent 7 years on the Canadian National Team. I have 6 National Championships, a silver World Medal and a World Cup 3rd place finish. I was first referred to Craven in 2010 when I was having trouble returning to sport because of concussions. Bruce took the time to really understand the sport and its physics and created sport
specific training for me. I enjoyed doing the training because I could see directly how it related to my movements on the water. After coming off my best season yet in 2015, I came into 2016 strong and confident but unfortunately at the first event of the year I tore my ACL. What a journey it has been, 3 surgeries, multiple braces, injections and complications but I wouldn’t be where I am today without, not only Bruce, but the other staff at Craven that have worked with me (Cohl, Lee & Bree). My goal is and always has been to push the sport for women and girls in Canada. Most people don’t know what’s possible until it has been done. I want to leave a benchmark for those girls to see how far they can go and hopefully surpass me. In order to do that I need to get back on my board at the caliber I was before, because there is still lots of work to be done.”
BREE RUTTEN, BSCPT, BSCPE “I began riding horses at the age of 3. I grew up on a ranch and my dad promised to buy me a pony if I would stop sucking my thumb. After years of pinning socks over my hands, painting horrible tasting potions on my thumb, nothing worked until the pony was offered up. That then led to years of participating in Pony Club, and competing in show jumping and dressage events until I reached University. At that point, I sold my mare and focused on the next adventure in life - physical education and physical therapy! Perhaps my years of riding and the focus on posture and positioning was what led me to focus my practice on the pelvic floor and pelvic dysfunction. I have been very fortunate to have an amazing career in this area.” BLASTFROM THEPAST
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CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION
Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury
Get Answers For Your Aches & Pains. Call: 306.934.2011
CONGRATULATIONS! A huge shout out to everyone who has been selected to compete in the 50thAnniversary of the 2017Canada Summer Games inWinnipeg! This is an amazing accomplishment and we wish you all the best! https://canadagames.ca/2017/ PRACTICE NEWS
COLDBREWCOFFEEATHOME WITHROADCOFFEECO.
ROADCOFFEE SHOUTOUT We are excited to have a huge upgrade to support our caffeine addiction: Road Coffee! Alisha Esmail, owner and founder of Road Coffee Co, is Saskatoon born and raised and has a passion for coffee and people. Her business is founded on a “focus on relationships and inspiring people to pursue their dreams.”
Not only is Road Coffee focused on giving back and supporting the community, their coffee is AMAZING!! Check it out: http://www. roadcoffeeco.com/
Cold brew coffee is coarsely ground coffee steeped in cold water and strained, unlike ice coffee that is traditionally brewed hot and poured over ice. Ice coffee is a fast process, the hot water allows rapid extraction of flavor from the beans which often brings out bitterness and acidity from the coffee. Cold brew uses time as an extraction variable, which brings out the natural sweetness of the coffee, leaving you with a smooth, flavor-filled drink! How to Make Cold Brew Coffee at Home: 1. Set your grinder to a course grind setting. 2. Sterilize a large mason jar or French Press. You are going to roughly want a 1:8 coffee-to-water ratio, place ground coffee in container and cover with cold water. 3. Stir gently until well combined, then cover and leave to steep for 18-24 hours, either in or out of the fridge. 4. Strain liquid through cheesecloth or coffee filter to remove coffee grounds. Repeat process 2-3 times to eliminate murky residue. If some residue remains it simply means your grind was too fine. 5. This creates a concentrate. Serve diluted with milk or water over ice. Cover and refrigerate. When properly stored it lasts for up to a month!
FREE ACLPREVENTION& REHABILITATIONWORKSHOP ENDOF SEPTEMBER 2017 LOCATEDAT CRAVENSPORT SERVICES Are you an athlete that has a goal of playing sports for many years? Would you be interested in a program that can help reduce injury and improve performance all at the same time? Craven SPORT services is handling an alarming trend of an increasing number of ACL Knee Injuries in Athletes....especially female athletes! his is why we are hosting a FREE ACL Prevention &RehabilitationWorkshop! Call or email to express interest in this workshop and to reserve your spot! Call us at 306-934-2011 or email us at css@cravensportservices.ca
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Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!
WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 8 times.
ELASTIC BAND EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 5 times.
Helps Strengthen Shoulders
Strengthens Joints In the Arm
Exercisescopyrightof
www.simpleset.net
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
CAFFEINE&NUTRITION WITHAMANDAKILDUFF
Caffeine is found in different types of food and beverages with coffee, tea, and chocolate being the most common. Coffee’s caffeine amount can vary based on its processing differences and the longer a tea is steeped, the more caffeine it will contain. Is caffeine safe to consume? Yes, current research suggests that moderate intake of caffeine does not increase the risk of developing osteoporosis, cardiovascular disease, or cancer. What is a moderate intake of caffeine? According to Health Canada, caffeine intake in moderation for the average adult includes no more than 400 mg each day. If pregnant or lactating, the caffeine recommendation is 300 mg or less each day. SUMMER RECIPE Caffeine does make us more alert, however, when
consumed in large amounts, a person may notice restlessness, trouble sleeping, increased irritability and nervousness, and possibly an upset stomach. How much caffeine is in my coffee? A typical regular brewed coffee will contain an average of 150 mg of caffeine in an 8 oz (250 ml) cup. It’s important to remember that the average household mug and the common coffee shop cup is larger than 8 oz though. Contrary to popular belief, caffeinated drinks don’t cause dehydration, especially with a moderate intake. Tips for consuming less caffeine: 1. Brew caffeinated coffee mixed with decaf. 2. Choose lattes more often (and count it as a serving of milk/alternative!)
3. Enjoy herbal teas which are caffeine-free. 4. Steep tea for less time.
Creamy Iced Vanilla Caramel Coffee
6 Ingredients • 4 cups brewed coffee (cold or room temperature) • 1 cup milk
• 1⁄3 cup french vanilla non-dairy coffee creamer • 1⁄4 cup caramel ice cream topping • 3 cups crushed ice • Canned whipped cream (optional)
Directions Place all ingredients into blender and blend on high until the ice is completely smooth. Pour into four glasses and top with a dollop of whipped cream. http://www.food.com/recipe/creamy-iced-vanilla-caramel-coffee-212715
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