Fitness Lab. Return Safely To Fall Sports

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PREPARING FOR A SAFE, STRONG RETURN TO FALL SPORTS PUT ME IN, COACH!

ALSO INSIDE

Maximum Hydration For Fall Sports • Energy-Boosting Recipe Back To School Backpack Safety • Exercise Essentials

N E W S L E T T E R

PREPARING FOR A SAFE, STRONG RETURN TO FALL SPORTS W H AT I S T H E M O S T C O M M O N M I S C O N C E P T I O N A B O U T C O N C U S S I O N S ? A big misconception is that a concussion only occurs as a result of a direct blow to the head. Something like a car crash or a football tackle. With that perception, if an athlete gets a few seemingly minor hits in a soccer game or a basketball game, they don’t think they have a chance at suffering a concussion so they don’t report it. Instead, they keep playing which can be very dangerous. A concussion may be caused by a direct blow to the head, face, neck, or elsewhere on the body if the force of the impact is transmitted to the head. It’s important for athletes, parents and coaches to understand that multiple small impacts can cause one to occur. These smaller impacts can still cause symptoms like headaches, trouble concentrating, and behavioral changes. When athletes and parents understand that a concussion can begin frommultiple smaller impacts, they start taking note of those during games and practices which helps with early recognition. W H Y I S I T S O I M P O R T A N T T O H A V E A P R O G R A M S P E C I F I C T O C O N C U S S I O N M A N A G E M E N T ? PUT ME IN, COACH!

Education of understanding concussions is important. We educate patients and give them the tools they need to recognize when a concussion occurs so they are not putting themselves in potential danger for further injury by continuing to play. A concussion is a bruise on your brain. It affects a person’s performance in any environment. Our program addresses both these areas and monitors the patient’s symptoms so that they are not

returning to either before their brain can handle it. H O W C A N A P H Y S I C A L T H E R A P I S T H E L P ?

Physical therapists can evaluate and treat many problems related to concussion. Because no 2 concussions are the same, a physical therapist will examine your neurological, orthopedic, and cardiovascular systems in order to best prescribe a routine to address your particular symptoms and your needs in all of your daily environments. If you’re struggling with shoulder pain or looking to improve your shoulder strength, call the Fitness Lab today or visit fitnesslabco.com !

A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

MA X I MUM H Y D R AT I O N F O R F A L L S P O R T S

Warm humid weather and intense high school sports practices lead to a lot of sweating and risk of heat exhaustion or more serious heat stroke. While hydration may not be at the top of the list for a successful athletic performance, it should be. According to the National Federation of State High School Associations, appropriate hydration before, during, and after physical activity is an important ingredient to a healthy and successful sports team. T I P S T O P R E V E N T D E H Y D R A T I O N It’s of key importance to hydrate well, both for safety and performance. Here are some tips to educate athletes and the coaching staff, as well as parents to safeguard against heat illnesses: • Athletes cannot simply rely on thirst to maintain hydration. Instead, a schedule for hydration before, during, and after practice or games may be more helpful. • Weighing the athlete before and after the practices, since proper hydration will show no- or minimal- weight change from practice. • An example hydration schedule for a high school athlete could be: drinking 16 ounces of fluid two hours before physical activity, drinking another 8-16 ounces 15 minutes before physical activity, and during physical activity, drinking 4-8 ounces every 20 minutes. After physical activity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated.

Sources: http://caloriecontrol.org/fall-sports-and-hydration-for-young-athletes/

E N E R G Y B O O S T I N G R E C I P E DRIED FRUIT ENERGY BOMBS

• 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • ⅓ cup unsweetened shredded coconut Ingredients

Directions Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.

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T I GER- ROCK MART I AL ARTS Hear what Clint Asay, owner of Tiger- Rock, had to say about the Fitness Lab after our mobility workshop last month: “We are honored to partner with The Fitness Lab and believe in the work they can do for our athletes! They have given our team fantastic training and insight to better our range of motion, strength, and recovery. Thank you for all you do for Tiger-Rock!”

B A C K T O S C H O O L B A C K P A C K S A F E T Y BACKPACK STRATEGIES FOR PARENTS AND STUDENTS

W E A R I N G T H E B A C K PA C K : • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does yourchildhave thesesymptomsafterwearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. L O A D I N G T H E B A C K PA C K : • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. LEARN MORE!

Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!

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Want to learn more about eating healthy without the stress of following an overly restrictive diet? CClick the button below to see what our friends are up to over at the Non-Diet Life! START THE NON - D I E T L I F E !

E X E R C I S E E S S E N T I A L S

THORACIC ROTATION Relieves Back Pain

Sit with your arms folded in front your chest. Rotate your upper back to one side while keeping your lower back tight and as still as possible. Rotate to the other side, then repeat the motion 6-10 times. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.

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