Monday, April 28, 2014
Thursday, April 24, 2014
Ice vs. Heat: A Guide to Hot and Cold Therapy for Pain
Many people know that the recovery of pain or injury can be expedited by using hot and cold therapy. If a hammer catches your thumb or you get a bad bruise from a bike collision, you may have put frozen peas or a bag of ice on the injury. If your joints are achy from the flu, someone may have suggested you take a hot shower. What many people don't understand is why they ice vs. heat and in what other applications hot or cold therapy can be useful.
Cold Therapy for Pain
Cold should be applied when you wish to reduce swelling or a strong pain on an acute injury. The reason behind the swelling of any injury is too much blood is flowing to that spot. Cold is a vasoconstrictor, meaning it causes your blood vessels to narrow. The narrowed blood vessels make it so that blood cannot flow, restricting internal bleeding and reducing the swelling. Using cold therapy for pain relief is also effective because it slows the release of chemicals that cause the pain and inflammation. The cold further reduces the ability of the nerve endings to impulse decreasing the pain you are suffering.
When should I ice an injury?
- When your doctor or physical therapist advises you to do so.
- For the immediate treatment of acute sport injuries.
- For overuse injuries or chronic pain. For example, a runner might apply cold to an achy knee AFTER a run.
- Injuries that demonstrate swelling or inflammation.
- In post-operative instances when explicitly advised by your doctor to do so.
When should cold therapy NOT be applied?
- On an open wound.
- Before intense physical activity as it may increase the likelihood of further injury.
- If you suffer from Cold Hypersensitivity, including Cold Urticaria (Hives that are aggravated when cold), Cold Erythema (a rash that arises when cold) and Cold Hemoglobinuria (where red blood cells break down as the result of cold temperatures).
- If you have been diagnosed with Raynauds Phenomenon as exposure to cold may aggravate symptoms.
One way to ice an injury is to use an ice pack or ice wrapped in a thin towel and apply it on the affected area for 10-15 minutes at a time. It is unwise to apply ice directly to the wound or sore, as this can cause frostbite to your skin cells. After applying the cold therapy for 10-15 minutes, let your skin return to a normal temperature and reapply the cold. You should do this multiple times a day for no longer than 3 days. One way to get the best results from cold therapy is to use a cold therapy unit or cold therapy wraps.
Hot Therapy for Pain
Heat is a vasodilatation and causes blood vessels to expand increasing blood flow and circulation to particular areas. This is why it is not advised to apply heat to a swollen or recent injury, as this will likely cause swelling to increase. In the ice vs. vs. heat debate, heat is best when used for a chronic pain. Heat can be used for stiff or sore muscles that have not necessarily been injured, but experience pain regularly. Another opportune time for using heat therapy is for stiff joints caused by arthritis, old age, or cold weather. When administered correctly, heat also relaxes muscle and joint tensions. Many athletes use heat therapy for problem areas before a workout as the heat increases joint tissue elasticity and stimulates blood flow.
When is heat therapy a better option than cold therapy?
- Chronic injuries or pains that do not feature inflammation or swelling. In some instances, an athlete might use heat on a problem muscle area BEFORE exercising.
- To relieve muscle or joint pain that does not feature significant swelling.
- On tight muscles or muscle spasms.
You can administer heat several ways. The easiest is using a moist heat pad. This can be applied directly to the area and should be left on no more than 20 minutes at a time. Be mindful not to burn your skin or leave a heat pad on too long or while sleeping.
Using a Combination of Hot and Cold Therapy for Pain
Treating injuries isn't always a question of ice vs. heat, however. A great way to alleviate pain is to alter hot and cold treatment. This should be done once swelling has stopped, usually 2 days after the injury. Combing hot and cold therapy works together to move blood out of the affected area. This should not be done for the whole body, but rather it should be used on the extremities or isolated areas.
It is important to start and end every session with cold therapy. Each period of hot and cold treatment should last 3-5 minutes. Generally 3 periods of cold and 2 periods of heat are administered in an alternating fashion. The entire treatment should last between 15-25 minutes. You should not apply hot and cold therapy more than once a day, but it can be done for as long as necessary. It is important to use particular care when administering heat as to prevent burning of the skin. Hot and cold therapy systems are a common and simple way to self-administer the therapy.
About MMAR Medical: MMAR Medical Group Inc. is a premier supplier of high quality medical products including a wide selection of cold and hot therapy systems, and injury solutions including braces and wraps.
Wednesday, April 9, 2014
World Cup Round Up: Four Players to Watch in 2014
This year, 32 national soccer teams will compete for the 2014 World Cup in front of some of the most avid soccer fans in the world throughout Brazil. The amount of individual talent on each team is fantastic and will be the key deciding factor in many games in the upcoming tournament. Look out for these players to be making an impact in big games this year.
Jozy Altidore
As one of the younger members of the US National Team, we're looking for Altidore to add energy into a team of veterans. Altidore had a career high 8 goals (including one hat trick) in international play last year, and if he can bring that momentum into the World Cup, the US could possibly make it through the group of death. The USA opens against Ghana, which on paper, is the least challenging of the group. This should give Jozy the opportunity to find his rhythm.
Lionel Messi
Messi is a goal scoring machine and captain of the Argentina national team. To beat Argentina, you have to stop Messi, and you can be sure to see every team employ their best defensive players and tactics to minimize his impact. Still, Messi is known for his incredible dribbling and ability to penetrate defenses, so the world will be sure to see some spectacular play out of him.
Manuel Neuer
Neuer is one the most (if not the most) talented goalkeepers in soccer today and will pose a challenging last line of defense to anyone that has to face him. Germany is a favorite for many in this year's tournament, provided they don’t have any slip-ups in their challenging group stage, and Neuer is a crucial piece to their squad.
Neymar
Neymar da Silva Santos Júnior is the standout offensive player on Brazil, and it’s difficult to say he won't be the most watched player in the 2014 World Cup. As a star player on the host country’s national team, he will have enormous pressure on his shoulders but as a member of FC Barcelona, it's nothing he's not used to. It will be difficult to face a player of his caliber on his home turf with the entire country behind him.
MMAR Medical provides injury solutions for a variety of sports including soccer braces for supporting knees and ankles during the game. Visit our store for our complete selection.
Thursday, April 3, 2014
Monday, March 31, 2014
How to Encourage Your Kid to Stick with a Sport
Let’s face it, the chances of your child becoming the next Lionel Messi or Lebron James is very small. Pressuring your kid into continuing a sport they do not enjoy is not always best but you don’t want your kid to become a lifelong quitter. Below we highlight two major reasons kids often want to quit a sport and suggest reasons for them to stick with it throughout the season.
“I can’t do it. I stink!”
One of the most common reasons a child to wants to stop a sport is they feel they lack the skill required to excel or contribute to the team. It’s never fun to be the last player picked for a game or have difficulty understanding the sport’s concept. Parents, if your kid is having a hard time learning the game or improving, it’s important to practice empathy.
Instead of challenging your kid, let them know not everything is mastered on the first try and, with hard work and determination, they will improve. Rather than focusing on the stats or minutes played, ask what they like about the sport and share a personal story about when you yourself had difficulty with a particular task.
Did your child meet new friends or learn the values of teamwork as a member of the sports team? Focusing on the positives can help kids see the benefits of participation they otherwise may have overlooked.
Pressure to Perform
If you’re a parent who believes your kid will become a professional athlete we caution you about the dangers of placing undue pressure on your child. Participation in youth athletics can do so much good and teach your child lifelong lessons but parents often fail to realize their own egos can get in the way of this.
Avoid being one of those “sideline yellers”, openly questioning the coach or players. Even if you don’t realize it, you are placing pressure on your kid and their team, which can turn a fun afternoon game into a seemingly life-or-death contest. Take a deep breath and remember it’s all just a game!
Thursday, March 27, 2014
Most Common Tennis Injuries
Tennis is a demanding sport. Between constant pivoting, explosive sprinting, and quick side stepping, few other sports require the same level of agility as tennis. Now consider the intense focus and coordination needed to return serves at 100+ mile per hour while maintaining that agility.
Unfortunately achieving these physical feats also means tennis players are prone to certain injuries. The most common tennis injuries include injuries to the lower extremities, but of course “tennis elbow” was also given its name for a reason. Read on for the most common tennis injuries to look out for.
1. Tennis Elbow
Many studies have been performed to determine the rates of various injuries among tennis players and upper extremity injuries are always cited as one of the most common injuries. Tennis elbow, or lateral epicondylitis, is the inflammation of the lateral epicondyle tendon in the elbow and occurs from overuse of the joint. Despite tennis elbow’s name, it is relatively uncommon among tennis players who use proper form in their swing, but it’s something that beginners should be aware of so that they can prevent it, as it can become chronic.
2. Rotator Cuff Tendinitis
Similar to tennis elbow, rotator cuff tendonitis forms through the overuse of the joint resulting in inflammation. Serving is often the culprit when it comes to rotator cuff tendonitis, since an overhead racket swing requires more shoulder power than a standard tennis swing. This is also typically a flaw in technique, which can be resolved through proper coaching.
3. Ankle Sprain
The quick pivoting required for playing tennis doesn’t come without the occasional price. Ankle sprains are a very common injury among tennis players. When the ankle is sprained, ligaments in the ankle are torn or partially torn. There are varying degrees of ankle sprains with most requiring only rest, ice, compression and elevation (RICE). More serious injuries may require a walking boot or crutches for a couple weeks if it’s too painful to walk on. A high ankle sprain is more serious and usually requires these extra steps.
4. Knee Tendonitis
Serving a tennis ball is a demanding action, with the fastest serve of all time clocking in at 163.7 MPH by Samuel Groth. A lot of serving power is generated in the legs and this can put considerable stress on the knees when jumping during a serve, particularly on the patella, or knee cap. This is another injury that’s best treated with RICE, and can also be prevented with knee strengthening exercises.
Even though these are the most common injuries found in tennis, tennis players, like any athlete, are subject to any type of injury on the court including fractures, ACL tears, back sprains and more. It’s always important to warm up properly and use proper technique to prevent injuries from occurring.
MMAR Medical carries a wide selection of tennis braces for patella injuries, tennis elbow complications, ankle sprains and more. Visit our store or contact us to learn more about our sports injury solutions.
Monday, March 3, 2014
What To Eat Before & After Swim Meets
Before the Meet
The foods you consume the day before an event is the fuel your body will use on race day. Avoid junk foods and foods high in sugar like desserts, sodas and candy. The day before a meet, eat meals that have a high carbohydrate and protein content. Foods like pasta, breads, pretzels, potatoes, vegetables, rice, and corn all contain complex carbs that will stick with you on race day. Eat a complete meal but do not overeat. Eat familiar foods your body is used to digesting. Some spicy foods will make people bloated and gassy; stay away from beans and curries unless you usually eat them. Remember to get a good night’s sleep before race day and stay hydrated.
Race Day Diet Tips
When you wake up on race day your stomach may be full of butterflies as you anticipate the race. Eating a light, well-rounded breakfast is a must on race day -even if you are not hungry. Breakfast items that can be easily digested into energy are a must and include: fruit, toast, cereal with milk, oatmeal, Greek yogurt and protein shakes. Stay away from simple sugars as their energy will not sustain you during your races.
Even the shortest swim meets take several hours to finish so it’s best to pack snacks to eat between your races. Again, stick to foods with complex carbs and protein. Nutrition bars, nuts, fruits, deli meats, cheese sticks and sport drinks will help to replenish your energy stores as you recover from race to race. You never want to swim on an empty stomach or a completely full stomach. Experiment with different healthy snack foods to find the ones that you like eating pre-race that don’t weigh you down.
Recovering After the Meet
When you are finished racing and hopefully have posted a personal best time, you need to consume food to help muscles recover. Soon after the meet has finished, replenish your body with water, protein and high carbohydrate foods. A peanut butter sandwich is perfect. Even though you can’t see it in the pool, high temperatures, humidity and strenuous activity all cause your body to lose water through sweating, yes, even swimmers! Drink plenty of fluids to rehydrate.
Swimmers are known for strenuous training regimens required to perform at their personal peak. Don’t throw away months of hard work by being oblivious to proper swim meet nutrition. By putting the right fuel in your body you can achieve your season’s goals!
Monday, February 24, 2014
Best Knee Braces for Soccer Players
Knee injuries are one of the most common types of soccer injuries. From cartilage tears to ACL sprains, knees get beat up on the soccer field. This possibility for injury can scare a lot of athletes away from soccer, but these injuries don't have to be as common as they are.
Fortunately, there are a wide variety of knee braces for soccer players that offer the support you need to prevent injuries from happening in the first place and that can help accelerate the healing of injuries that have already happened.
To prevent fatigue and injuries from sports activities, a knee sleeve is a great option. The New Options Knee Sleeve with Oval Anterior Pad and Patella Cutout is an excellent choice for soccer players looking to stabilize their joints and play more comfortably. This sleeve’s mild compression, padding and therapeutic warmth can help soccer players stay on the field for longer without risking these vital joints.
For players facing mild injuries, it's important to look for a soccer knee brace that gives a little more support in order to speed up your body's natural healing processes. Ossur's Rebound knee braces are made especially for this situation. This brace has a number of features that make it one of the best knee braces for soccer, including breathable fabric, patella support and dual lower cruciate straps for better control.
When players have an injury to the ACL, PCL, LCL or MCL, they'll need a brace with a lot more support. For this, one of the best options is the Breg Fusion XT Knee Brace with AirTech Innovation. This brace combines a high-strength frame design with aircraft-grade aluminum to give you stability without added weight. The brace is great because it stays engaged whether you’re running, cutting or just standing in the huddle.
After a player undergoes a knee surgery, knee braces can help speed up your knee's healing and prevent further damage as you work on recovering. In addition, a good post-operative knee brace can help minimize the pain that comes after knee surgery. Breg's T-Scope Knee Brace is one of the best post-surgical braces available today. This lightweight brace features telescoping hinge bars that extend from 17" to 27" and has a convenient drop-lock style hinge to control the knee’s range of motion in 10 degree increments.
Have you injured your knee? Leave us a comment with your best advice for recovering from a knee injury!
Monday, February 17, 2014
Top 20 Inspirational Sports Quotes
Everyone needs some inspiration once in a while, and athletes are never short on words about determination and perseverance. These are the best inspirational sports quotes from athletes and coaches who have been champions. We hope they encourage you to stick through a tough physical therapy session, commit that extra hour to practicing your sport or inspire you play harder.
20. "It's hard to beat a person who never gives up." – Babe Ruth
19. "If you want to be the best, you have to do things that other people aren't willing to do." - Michael Phelps
18. "Life is not a spectator sport. If you're going to spend your whole life in the grandstand just watching what goes on, in my opinion you're wasting your life." – Jackie Robinson
17. "Set your goals high and don't stop till you get there." – Bo Jackson
16. "There is no continuum for success. Focus on the progress, not the results." – Nick Saban
15. "If you don't practice, you don't deserve to win." – Andre Agassi
14. "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." – Pele
13. "I think that the good and the great are only separated by the willingness to sacrifice." – Kareem Abdul-Jabbar
12. "There are only two options regarding commitment: you're either in or you're out. There's no such thing as life in-between." – Pat Riley
11. "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
10. "Always be a winner. Stand for something. Always have class and be humble." – John Madden
9. "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." – Lou Holtz
8. "Good teams become great ones when the members trust each other enough to surrender the 'me' for the 'we.'" – Phil Jackson
7. "Don't quit. Suffer now and live the rest of your life as a champion." – Muhammad Ali
6. "You miss 100% of the shots you don't take." – Wayne Gretzky
5. "Somewhere behind the athlete you've become and the hours of practices and the coaches who have pushed you is the little girl who fell in love with the game and never looked back. Play for her." – Mia Hamm
4. "Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." – Dan Gable
3. "Some people want it to happen, some wish it would happen, others make it happen." – Michael Jordan
2. "The game ain't over 'til it's over." - Yogi Berra
1. "It's not whether you get knocked down; it's whether you get up." – Vince Lombardi
MMAR Medical carries a huge selection of sports of protective and therapeutic sports equipment. Shop our store for our entire selection of sports braces, compression wear, and more.
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