Health & Fitness Newsletter by Craven Sport services
HEALTH
“ If You Play A Contact Sport, You Should Read This Newsletter! ”
ConcussionManagement
September, 2017
What is a concussion? A concussion is amild traumatic brain injury that can alter the way the brain functions. Concussions can occur from direct or indirect impact to the skull or brain.
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INSIDE • Improve Your Posture In The Classroom
• Exercise Essentials • Patient Spotlight • Healthy Recipe • Blast From The Past • Free Concussion Workshop • Osteoarthritis Gla:d Program • Practice News
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training September, 2017 “Don’t Wait Until You Get A Head Injury To Seek Physiotherapy” CONCUSSIONMANAGEMENT
What is the most common misconception about concussions? 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 from multiple smaller impacts, they start taking note of those during games and practices which helps with early recognition. Why is it so important to have a program specific to concussion management? 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 programaddresses both these areas andmonitors the patient’s symptoms so that they are not returning to either before their brain can handle it. How can a physical therapist help? Physical therapists can evaluate and treat many problems related to concussion. Because no two 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.
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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?
We are offering an osteoarthritis exercise intervention program beginning this fall. This program 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 register, 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/
IMPROVE YOUR POSTURE IN THE CLASSROOM
By Ori Fruhauf
1. Adjust your backpack: One of the reasons your back hurts is because of the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine curving excessively when carrying your backpack. 2. Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture.
3. Wear both straps of your backpack: The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back. Source: https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a-college- student
LOOKINGFORA WORKSHOP?
Look No Further
Do you have back pain? Do you know someone who has recently torn their ACL? Do you want to get stronger in 2017? Check out our FREE Workshops for the Fall! We host a variety of workshops throughout the year to help you become the best you can be!
www.cravensportservices.ca/health-wellness/workshops/
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“My name is Jonah Cey, and I am a competitive diver with the Saskatoon Diving Club. I am 17 and have been diving for 10 years. I compete on both springboards (1m and 3m) as well as Tower. On July 5, of this year I was practicing a back arm-stand triple off the 10m platform and I landed short, very short, with the back of my head, my neck and jaw taking the most impact. I got to the side of the pool and got out, but could not remember what I was doing. After a visit to the City Hospital Emergency room, I was diagnosed with a concussion. To say this was an inopportune time for an injury is an understatement! I was 2 weeks away from heading to Jr. Elite Dive Nationals in Montreal and 4 weeks from Canada Games, in Winnipeg. Two days after my diagnosis I headed to Craven SPORT services and met Cohl Muntain. He and Bruce were optimistic that I might make Nationals on 1m and 3m and that all 3 events at Canada Games were not out of the PATIENT SPOTLIGHT Hear What Our Patients Have To Say!
question. Cohl told me I should rest, take short walks and avoid tasks that required a great deal of concentration. I was not able to train or do anything strenuous until the headaches and dizziness disappeared, and my memory came back. Eight days after the “crash” I was able to jump feet first off the 1m, as well as do a few proper entries. Twelve days after, I easily passed the Blackhawks test and was cleared to compete 1m and 3m at Nationals. By following Cohl’s advice and not returning to training until fully recovered, I will be competing 1m, 3m and Tower in Winnipeg. I remember everything about July 5, except the dive itself, which is probably a good thing as I will have to do it again at Canada Games!” - Jonah C.
BLASTFROM THEPAST
FLIPS, TWISTS, HANDSTANDS &MORE Being part monkey, my parents enrolled me in gymnastics at a young age. I also loved the water and started swimming lessons before I was a year old. A few years later during swimming lessons I started doing cartwheels off the diving board. It was at that time a parent turned to my mom and said ‘I think she should try diving.’ Little did we know that was the start of a 14 year journey competing and traveling the world. At the age of 8, the Harry Bailey Aquatic Center becamemy second home. Within a few years I joined the competitive team and in 2001 qualified for my first Junior National competition in Victoria BC. I had opportunities to travel nationally, internationally and to compete at the 2005 and
2009 Summer Canada Games. When I graduated fromhigh school, I was fortunate to be offered an athletic scholarship to the University of Arizona in Tucson where I competed as a Wildcat in the PAC 12 Conference. Four years later, I returned to Canada and wanting to stay involved with the sport of diving, I began my judging career. I recently attained my National judging certification and was an official at the 2017 Junior Development Nationals in Victoria BC, where my competitive diving journey began 16 years earlier. I am looking forward to attaining my FINA judging certification this fall, which will allow me international judging opportunities in the future. Never underestimate the impact of sport. For me, sport has taught discipline, dedication, hard work and more. It has truly shaped who I am today as an individual, in everyday
life and in my career. I love the sport for its combination of grace, acrobatics, speed and strength. Travelling at 30 km/hr and entering the water knowing you’ve successfully completed the dive is one of the best feelings in the world. Fun fact: ‘A Rip’ in diving is when an athlete completes a dive without a splash and creates a ‘ripping’ sound upon entering the water. - Ainsley Oliver MPT
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
WE WOULD LIKE TO WELCOME TO THE CRAVEN FAMILY… MORE BABIES! Kim and Paul Fraser had a beautiful baby boy on June 20th, 2017, William Kost Fraser! AND Alison and Mitch Friesen had their baby girl, Blakely Elizabeth Friesen on July 20th, 2017! Welcome and Congratulations! PRACTICE NEWS
FREECONCUSSION WORKSHOP
FREE ACLPREVENTION& REHABILITATIONWORKSHOP SEPTEMBER 10THAT 2:30PM 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! This is why we are hosting a FREE ACL Prevention &RehabilitationWorkshop! Call us at 306-934-2011 or email us at css@cravensportservices.ca or visit our website: https://www.cravensportservices.ca/workshop/acl-workshop/
SEPTEMBER 7THAT 6:30PM LOCATEDAT THE FIELDHOUSE Have you or has someone you know suffered from a concussion? Join us Thursday, September 7th at 6:30pm at the Fieldhouse for this FREE Concussion Workshop! Lee Stevens, Director of Concussion Management, will be talking about concussions, their cause and treatment! For more information or to register, 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!
CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
CHIN TUCK While sitting with good posture gently tuck chin in (nod yes). Repeat 6 times.
Exercisescopyrightof
www.simpleset.net
Helps Decrease Neck Pain
Strengthens Joints In the Neck
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Roasted Chickpeas Makes 4 to 6 servings HEALTHYRECIPE BYAMANDAKILDUFF
6 Ingredients • 2 (15-ounce) cans chickpeas, also known as garbanzo beans, thoroughly drained and rinsed (about 3 cups) • 2 tablespoons canola oil
• 1 teaspoon ground cumin • 1 teaspoon chili powder • 1/2 teaspoon cayenne pepper • 1/2 teaspoon sea salt
Directions Heat the oven to 400°F and arrange a rack in the middle. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 40 minutes. Make sure to mix chickpeas every 10 minutes in oven to prevent burning.
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