Making time for exercise is a smart investment for a healthy body and mind

 Why Exercise?

• Weight loss/control
• Improved fitness
• Increased energy
• Better nights sleep
• Stress Management
• Help fight disease

Where to Start

• Evaluate your current level of physical fitness

• If you are younger (under 35), in good health, and relatively active it may be fairly safe to begin exercising on your own
• If you are over 35, have not been active, or are a smoker it is wise to consult a physician for a physical exam prior to beginning any exercise program.
• Begin slowly and gradually increase duration and intensity, especially if you have not exercised regularly in some time.
• Set reasonable goals for yourself
• Listen to your body, it will tell you if you are trying to do too much too soon.

What to do

• Make sure that your exercise routine is well-rounded, include exercises to address these five fitness areas:
  • Muscle Strength
  • Muscle Endurance
  • Flexibility
  • Weight Control
  • Cardiovascular Fitness
  • Use proper equipment.
    • Replace athletic shoes as they wear out.
    • Wear comfortable loose fitting clothing; dress in removable layers when exercising in the cold

• Always begin with a warm-up, this prepares you to exercise. A good warm-up is to run/jog in place for a few minutes, this gets the blood moving and your major muscle groups loose and ready to go.

• Stretch: Begin stretching slowly and carefully until you feel tension in the muscle.  Hold each stretch for 10-20 seconds. Do Not bounce when stretching, or stretch to the point of pain.

• Stay Hydrated: make sure that you are drinking plenty of water in order to prevent dehydration, heat exhaustion, and heat stroke. Try to drink at least 2 cups of water 15 minutes before beginning your exercise and another 2 cups after you cool down. Drink water at least every 20 minutes during your work out.
  • Sports drinks are good for replenishing electrolytes lost during exercise and are a good alternative during and after your workout.
  • Cool Down: a cool down should always be the last phase of your work out.  This should be twice as long as your warm up.  Begin slowing your movements and decreasing your intensity for at least 10 minutes.  When you stop your heart rate should be close to what it was when you started.
  • Rest: regular days off from exercise give your body a chance to recover; they also keep you from burning out on your exercise routine.

Tip from the Athletic Trainer

Try different activities before settling on one. Then pick something that you enjoy doing. The more you enjoy the activity the more likely you are to stick with it.

Don’t be afraid to change it up, use a variety of different exercises and activities to keep your self from burning out.

Many athletes fear the dreaded “Torn ACL Knee Injury,” often a season or even career-ending injury; however few actually know what this injury encompasses.  Research has reported between 75,000-250,000 ACL injuries annually, and females are 4-6 times more susceptible to injury than males.

Read about ACL Injuries and Prevention

It is that time of year again! Steadman Hawkins will be hosting it’s 9th Annual Sports Medicine Symposium on June 1-2, 2012. See attached registration form for details!

SH Brochure 2012printer files

Plantar fasciitis, also called painful heel syndrome, is a common cause of foot pain along the bottom (plantar) of the foot.

What is the Plantar Fascia?

Fascia is a covering that provides support and protection to the muscles and bones of the body. The plantar fascia is the fibrous tissue that runs on the bottom of the foot. It starts at the heel and splits into five different bands, attaching at each toe. The plantar fascia works to help support the arch of the foot.

What Causes Plantar Fasciitis?

Plantar fasciitis is typically caused by inflammation or degeneration to the plantar fascia. The pain is typically located at the heel of the foot, and is often more intense in the morning or after a long period of rest.

Plantar fasciitis can be caused by obesity or being on your feet for too long during the day. When a persons’ body weight flattens the arch in the foot too much or the arch is flattened for an extended period of time, it places stress on the fascia and can cause inflammation and/or degeneration of the fascia.

Faulty biomechanics can also contribute to plantar fasciitis, including: calcaneal osteophyte (bone spurs in the calcaneus), high arches, or flat feet. Muscle tightness in the lower legs, especially the calf muscles, may also increase the risk of plantar fasciitis.

How to Treat Plantar Fasciitis:

-          Try to limit activity as much as possible.

-          General lower leg/foot stretching will help release the fascia in the surrounding areas and put less stress on the plantar fascia.

-          A night splint may help alleviate the pain felt initially after waking up, by providing a constant stretch throughout the night.

-          A gel heel cup may help temporarily by shortening the plantar fascia and providing cushion.

-          NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) like Ibuprofen should help ease the pain and reduce the inflammation.

-          Local steroid or lidocaine injection by a physician is a way to localize medication that can help reduce inflammation.

-          In a few cases, it may be necessary to surgically “release” the fascia.

How to Prevent Plantar Fasciitis:

-          Reducing the amount of body fat a person carries around can decrease the stress placed on the plantar fascia.

-          General lower leg and foot stretching throughout the day can decrease tension.

-           Properly fitted orthotics could help a person who has high arches or flat feet.

Tip from the ATC:

Sometimes, the athletes I work with find relief for plantar fasciitis pain from an ice massage to the bottom of the foot. An easy, not-so-messy way to do this is to start by freezing a bottle of water. Take the frozen water bottle and roll your foot front to back over the bottle with a good amount of pressure for about 10-20 minutes. It will be cold at first, but it will be well worth it in the end.

Written by: Mike Osler, PT, Proaxis Physical Therapy

Are you struggling with heel pain on a daily basis? Well you are not alone! Plantar fasciitis is the most prevalent complaint regarding the foot and ankle among adults seeking professional care. Plantar fasciitis commonly presents as heel pain on the bottom of the foot and usually occurs upon initiation of weight bearing in the morning and returns as time spent on one’s feet increases. There are many reasons for developing plantar fasciitis. Some of the most common risk factors include obesity, flat feet, running, tight Achilles tendon, improper foot wear and a standing occupation.
Don’t worry, there is hope for your heels! There are a few things that you can do on your own to treat plantar fasciitis:
• Regular Achilles tendon and plantar fascia stretching
• Modifying time on your feet
• No walking in bare feet and avoiding flat shoes
• Over the counter arch supports or heel cups
• Night splints to avoid excessive, prolonged ankle plantarflexion (pointing the foot)
• Limitation of extended, high impact physical activity
• Icing the foot (20 mins with at least 1 hour in between)
• Weight loss
You can also perform self release of the plantar fascia by rolling a massage stick, tennis ball or frozen water bottle in the arch of the foot. It is important to be patient with plantar fasciitis because conservative treatment can take from 6 weeks to 6 months to be effective. It is also important to note that not all heel pain is due to plantar fasciitis and that plantar fasciitis can be caused by many different factors including rigidity of the joints of the foot and improper gait. If you do not find relief with these self treatments, your physical therapist can help to distinguish what is causing the pain to provide further modifications and help treat the pain.

SHCC is proud to announce it’s newest partnership with Spartanburg School’s! Effective in April was the addition of Oakbrook Preparatory School to our list of expanding athletic coverage in Spartanburg Schools. Bob Detwyler, ATC with Steadman Hawkins Sports Medicine will be covering school athletics along with Dr. Matt Baird. Welcome to the family Oakbrook!

Learn more about Oakbrook!
Meet the team!

SHCC is excited to welcome Dr. Brandon Broome to our family!

He begins practicing at SHCC on April 16th. Read more about Dr. Broome.

Cycling injuries can fall along a very broad range that can be anything from minor aches and pains, to life threatening head and neck injuries. Most of the injuries can be broken down into two basic categories, traumatic and overuse.

Traumatic Injuries

Traumatic injuries are very common in cycling due to the hard surfaces and increased speeds that can be reached while riding a bicycle. For serious traumatic injuries, like concussions or broken bones, you should seek immediate medical attention, as these could be life threatening.

Another common traumatic injury is road rash. It is the cuts and abrasions that you can get after a wreck, usually on pavement. The best way to treat road rash is by keeping it clean, moist, and covered as opposed to keeping it open and letting it scab over.

Overuse Injuries

Due to the repetitive nature of the sport, these types of injuries are very common in cycling. Too much too soon is most often the cause of the problems. The easiest way to prevent this type of injury is to start off slow and gradually build up your riding amount over time. This gives the body time to adapt to the increased demands you are putting on it.

Another way to prevent overuse injuries is to have a properly fitted bicycle. If your riding position on your bicycle is not optimal, it can add excess stress to certain parts of the body and lead to injury. The following are some common fit related injuries and their possible solutions as to what part of the bike should be adjusted:

Neck/Back Pain	Ride with a more upright posture
	Bike with a shorter top tube
	Reduce distance you stretch by raising or shortening your stem
Hand Numbness	Repositioning and relaxing your hands often while riding
	Increase padding between hands and handlebars
	Raising stem height or using a shorter stem
	Check that your seat is not too far forward or tilting down
Knee Pain	Check seat positioning and adjust accordingly
	Placement of foot on the pedals may need adjustment
	Reduce the amount of climbing, and the use of smaller gears
Ankle Pain	Decreasing the height of the seat
	Concentration of heel placement during down stroke
Foot/Toe Pain	Proper shoe fit
	Decrease tightness of pedal straps

With any of these adjustments, it is best to start off with one small adjustment and test it out before making several, large adjustments all at once. It is also best to be pain free before making the adjustment and testing it out. If none of the adjustments seem to make a difference, then follow up with your sports medicine physician.

For the third year in a row, Wofford College’s Fraternity Pi Kappa Alpha will host the Hornet Hoops Charity Basketball Tournament. This tournament will benefit the South Carolina School for the Deaf and the Blind. Register to play or get more information about the 3rd Annual Hornet Hoops Charity Tournament.

Written by: Lance Greenwald, ATC

What are Shin Splints?

Shin splints are an overuse injury characterized by medial lower leg pain.  Shin splints are often the result of a sudden increase in intensity or duration of a workout.  The sudden increase will cause irritation around the periosteum (outside portion of the bone).   The irritation will cause pain during and for a brief period of time following your workouts.

What causes Shin Splints?

There are a few different reasons why shin splints will step into your life.  The top reason is an increase in intensity or duration of workouts.  Another reason is improperly fitted footwear.  A risk factor is pes planus (flat feet).  Flat feet will cause the foot to pronate , causing additional stress on the lower leg.  This stress will lead to the irritation that causes shin splints.

How do I prevent Shin Splints?

Properly fitted footwear is essential.  I also recommend a good arch support with the shoe.  I’m not talking about the $10 gel inserts as are popular amongst the desperate.  You need a quality arch support that is fitted specifically for you based on your activity level and sport of choice.  Any quality running store will have a few options for you to choose from.  Second is that “M” word everybody hates, Moderation.  Increase your training using the moderation guideline.  If it feels like to much it probably is.  Use the 10% rule when increasing mileage.  Ensure you have a down week every couple of weeks where you maintain or decrease your mileage.  Also, increasing the strength of the muscle in and around the foot and ankle will improve performance and decrease the risk for shin splints.

What do I do about Shin Splints?

Rest is the only true way to “cure” Shin Splints.  The old mind set of running through it won’t work once shin splints have set in.  We like to call it “relative rest”.  Relative rest means decreasing the load placed upon the lower leg by changing the type of activity.  Swimming and biking do not place the intense load and can still be done in moderation.  I said the “M” word again.  If you are not conditioned to other activities you may be vulnerable for other soft tissue overuse injuries.  Ice is another key component to the treatment of Shin Splints.  Ice will provide pain relief and minimize inflammation after your workout. You may also try an over the counter anti-inflammatory, such as ibuprofen, to help decrease inflammation.

If you must…

This is one of the few injuries that the ATC will ice prior to activity.  This injury is not surrounded by major muscle groups that ice can affect negatively by decreasing temperature and causing stiffness. 

Ice prior to activity will allow some initial pain relief to start activity.  This treatment plan should only be used in dire emergencies, like running the ReedyRiver10K with your dad for the 10^th year in a row! It is important to understand that a simple case of shin splints can progress into something more serious, like a stress fracture, if you do not allow your body adequate time to heal.

When is it time to call my doctor?

If symptoms persist for more than 3 weeks and you (really, truly) have rested as instructed, or symptoms are getting worse it is time to see your doctor.  Often a short course of prescription anti-inflammatories, custom orthotics and physical therapy or a combination of the three will be recommended.