🏈MOST COMMON FOOTBALL INJURIES
🔹The NFL draft is this week! Here’s a recap on the top injuries we see in the sport:
1️⃣Knee Injuries - most common at 22%, mostly traumatic injuries from the cutting, running and impact of football. Ligament and meniscus tears are really common and often end careers
2️⃣Ankle Injuries - can range from minor sprains to major fractures. Make up 15% of injuries
3️⃣Upper Leg - a combination of strains and impact injuries. Of course Hamstring Strains make up a majority of these (almost 100)
4️⃣Shoulder - common at 8%, happens a lot from quarterbacks being driven into the ground by rushers
5️⃣Head Injuries - the most infamous at around 7% because of long term effects.
🔷Football players have to withstand huge forces during a season, hence the recovery time of 1 week between games so that tissues can heal.
💥WHAT IS BICEPS TENDONITIS?
When you think of the biceps you think of the muscular portion 💪, but did you know the biceps tendon is a common cause of shoulder pain?
💀The Biceps spans from the radius ➡️ into two tendons. One inserts into the coracoid process of the shoulder blade (short head). The other tendon inserts into a intra-articular attachment to the shoulder labrum (long head)
🏋️♀️Long Head Tendon Biceps pain is extremely common in any overhead sport or activity, especially weightlifting. In most cases it’s not direct overuse of the biceps tendon that causes inflammation, it’s that the other rotator cuff muscles (supraspinatus, subscapularis) aren’t doing their job, creating compensation for the biceps tendon.
💢The other main cause of biceps tendon pain is direct trauma to the shoulder. Under age 40 there is usually damage to the labrum, and over the age of 40 it’s usually trauma to the biceps tendon itself.
👀Symptoms of biceps pain include painful clicking and popping, loss of power overhead, and either specific pain in the bicipital groove or deep pain within the shoulder.
❓Recovery can take from 6-8 weeks so it’s important to be patient. If there is significant loss of daily function and therapy doesn’t work, this is a condition where more invasive procedures CAN help.
✳️Thoracic Spine Series - [Anatomy and Function]
If we use the analogy of our spine as a ship ⛵️, your mid-back would be the mast. It acts an attachment point for the entire torso, most obvious as the anchor for your 12 sets of ribs. And also as an attachment for the muscles that help you breath 💨.
It differs from other areas of the spine, it has:
🔸Increased ability to rotate (especially in the upper T-Spine)
🔸Smaller Intervertebral Discs
🔸Joints for the Ribs to Attach
An 'average' Thoracic Spine should have a slight 'kyphosis', meaning a front to back curve (see picture). A slight kyphosis is NORMAL, it allows for Force Absorption of the spine against gravity.
However with aging or hunched over posture 🙇🏻from the amount of desk work we do in modern times, This kyphosis can get accentuated. This leads to:
🔹Stretching of muscles around the mid-back
🔹Restriction of full inspiration of breath
🔹Inability to properly extend or rotate with certain movements 🏌🏋️♀️
☝️It's important to maintain proper movement of the Thoracic spine, and I'll show you some of my go-to exercises over the next few posts....now to get off my chair and get moving 😅
😤UNDERSTANDING STRESS [Blog]
🎇So it’s Wednesday, and many of us probably feel the stress of the work week. This post by @precisionnutrition was a nice reminder that most stressors aren’t truly bad for your health 🙅♂️.
🌆It’s important to remember that a short-term response to stress is a GOOD thing. It’s an adaptation to energize you for action ⚡️:
🔻Increased heart and breathing rate
🔻Stomach muscles relax (can have the feeling of ‘butterflies’
🔻Increased blood sugar levels (to help the brain)
🎆What some research finds is that how your mind interprets short-term stress determines how your body responds to it. If you believe all stress is bad, the study showed long-term you will be generally less healthy than someone who embraces the effect of stressors:
🌠Think about when you do public speaking, or write a big test. The points in red should get you ready to respond to the ‘perceived threat’ of those and succeed. If you didn’t have those responses you’d be lethargic and would fail 😴
🤚UNDERSTAND WRIST PAIN 💥
◼️The wrist is a joint where pain is notorious to linger. The wrist is the flexible link ⛓between the hand and the forearm. Whenever you tradeoff for mobility, stability becomes a problem. This is why we see so much wrist pain in these activities:
◼️Believe it or not, there are few tendons that actually attach to the wrist. So ligaments are the main supporters of the joint. When the wrist is injured, typical muscle-based rehab 💪 isn’t always effective like in the knee. You also have the problem where the wrist flexors ↪️ are far more dominant than the extensors ↩️ which further complicates recovery.
❇️You will commonly see your wrist sprain dismissed as a ‘simple sprain’ 😒 But there are varying levels of instability that can happen. Personally, I had wrist pain that lasted for months, and eventually a gradual program of wrist loading, and confidence was all I needed
Milner Chiropractic and Sports Injury Clinic