Overuse Injuries

overuse injuries sport injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here .

Become Insensitive To Haters

hater

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

To be successful, it’s really necessary to have the ability to ignore haters, especially on internet.

Beginners are unaware of the emotional impact that haters can create and it can also scare people who want to start their company online. When you develop your internet presence, avoid haters is impossible.

Hater

A hater is a person who feels the irresistible urge to send you a message by email, comment or tweet to tell you :

  • You’re the stupidest and ugliest person in the world

  • Your content is the most insignificant thing since the creation of the planet earth

  • That he/she hopes that you don’t make children to not spread the evil on the planet earth and that you die quickly

These 3 things are what say haters in general.

The truth is, you can’t avoid that. Select one of your favorite artists, athletes or actors, check out one of his/her video on Youtube and read the comments. You can see the quality’s level of comments and it makes people lose faith in humanity. And it’s not just haters, there are also people who tell a lot of bullshit and insult each other.

A hater is a person who is bored and has no purpose in life, so that person is trying to create trouble in your community and psychologically impact you in a negative way. Fortunately on social media, it’s possible to ban haters.

Don’t be afraid

don't be afraid

I know many people who want to create a blog, a podcast or a Youtube channel but they’re afraid of having a bad buzz. I know a medical student who wants to create something to help students who are in 1st year of medical school but he still doesn’t do anything. This is the same situation as people who never drive because they are afraid of an accident or people who never take a plane.

It’s important to understand :

  • It’s extremely unlikely

  • Even if you have a bad buzz, you’ll survive

  • In any case, you will build a community that will support you.

When you look at the biggest bad buzz in history, it’s rare to see that the sales falls caused the bankruptcy of the company (or maybe you know a case I don’t know). Sometimes there are people who have been a bit traumatized by a bad buzz but in the majority of cases, there is little damage.

The best revenge you can have for haters is to have a good life. To be afraid of the haters that make you afraid to act, that you’re paralyzing, it’s showing to the world that it’s you who are leaving intimidated by something that is very unlikely to happen.

Keyboard warrior

keyboard type

Haters are also called « Keyboard warrior » because generally haters allow themselves to make type of criticism about people on internet but they are unable to do in real life, face to face. They’re comfortable behind their keyboard because they suffer no consequence.

So don’t be intimidated by the keyboard warriors and what I recommend you to do, it’s to keep a bottle of champagne to celebrate your first hater. It’s important to know that having haters is a necessary step in your success. Having your first hater is a sign that you’re on the right track because you’re disturbing someone.

keyboard warrior

Constructive criticism

Among this ton of negative comments (95%), there are also critics who can help you improve. To identify these critics, you must ask yourself this question : « What is the intention of this criticism ? Do I feel that the person wants to help me ? ».

If you feel that the criticism of the person is to help you, you can analyze the criticism and see if you can do something that interest you. If not, you can ban the person. Unfortunately, you’ll see that the majority of critics are not made to help you.

Remember that about haters :

  1. They’re inevitable

  2. They’re a sign of your success. Everyone has haters, even the people you admire the most

  3. They’re keyboard warriors. They say things that he/she doesn’t allow himself/herself to say in real life, face to face.

  4. Keep a bottle of champagne for the day you’ll have yor first hater

  5. To identify constructive criticism, ask yourself this question : « Is there a positive intention in this criticism to improve myself ? ».

Subscribe to my newsletters and share this article if you think it can help someone you know.

-Steph

Concussion

concussion
A blow to the head that makes the brain hit the skull

What’s up ? This is THE stephane ANDRE. With my training, I’m interessed in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A concussion is a traumatic brain injury that alters mental state or creates others symptoms. Many people think they have no concussion because they have not lost consciousness. You must know that it’s possible to have a concussion without losing consciousness. Often football or rugby players say : « I just got my bell rung » when they have been hit on the head that makes the ears rings, but these symptoms are often consistent with concussion.

Signs

  • Balance problems

  • Difficulty communicating, concentrating

  • Dizziness

  • Drowsiness

  • Fatigue

  • Feeling emotional

  • Feeling mentally foggy

  • Headache

  • Irritability

  • Memory difficulties

  • Nausea

  • Nervousness

  • Numbness or tingling

  • Sadness

  • Sensitivity to light or noise

  • Sleeping more than usual or difficulty falling asleep

  • Visual problems (blurry or double vision)

  • Vomiting

Diagnostic

diagnostic

As soon as a concussion is suspected, a trained coach, certified athletic trainer or the team physician should immediately perform an initial « sideline » evaluation, including :

  • Symptoms list review

  • Focused neurological exam

  • Focused orientation exam that tests short-term memory recall such as the event, play, opponent, score or last meal.

  • Focused orientation exam that tests long-term recall such as name, birth date, place of birth.

  • Assessment of athlete’s ability to stay attentive to a complex task such as reciting months backwards.

If a person is suspected of having a concussion and there is no diagnosis, a concussion may place an athlete at risk of developing second impact syndrome. It’s a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has completely healed.

Second impact syndrome

Second impact syndrome is a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has been fully healed. Unfortunately, it’s complicated to know if the brain has been healed from the first injury. Even after all symptoms resolved, it’s possible that the healing isn’t complete and that it increases the risk to the brain of having the second impact syndrome. Neurocognitive testing can help doctors or physician decide when the athlete can return to the competition in the best conditions.

Neurocognitive testing

Neurocognitive testing

Neurocognitive testing is a questionnaire (usually on the computer) that athletes do that deals with several areas of brain function, including memory, problem solving, reaction times, brain processing speed and post-concussion symptoms. It’s most valid if the athlete has a pre-injury baseline test on file to compare the post concussion test. This information can be really helpful for the doctor or physician to decide when the athlete can return to the competition.

When to return to the competition

All athletes suffer concussion (whatever the gravity) should pass an evaluation by a qualified health care provider before returning to the competition. Athletes should return to competition after they have been completely cleared of all concussion symptoms and have no symptoms during and after physical tests.

Baseline testing is important for assessing concussion symptoms after an incident. The baseline testing often includes neurocognitive tests, symptom checklists, sideline assessment tools such as the Sideline Concussion Assessment Tool and balance testing.

Statistics

  • Athletes who have already had a concussion are more likely to have another concussion.

  • Children and teenagers are more likely to have concussion and take longer to heal than adults.

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-Steph

Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

Share this article if you think it can help someone you know. Thank you.

-Steph

Future Past

future past present

I read a Nerd Fitness article  and I learned good stuff.

Past

the past

All that we do in the past is done. The past passes and we can’t change anything. No, no, not like in the movie « Back to the future », no.

All that we do in the past shouldn’t be forgotten so that we can learn. Learn by asking the question : « What didn’t go well ? ». Our past created by our choices and our habits.

For good times, we need to keep it as an emotional memory without living in the past.

For bad times, we need to keep this for not doing the same thing in the future.

Future

the future

The future isn’t yet here. We worry for it destroys hope.

We have hope in the future. The hope is an excellent good thing, the best thing.

We can plan our future and always adjust our plans when necessary.

Tomorrow is a new day. If today is a bad day, tomorrow will be better.

Tomorrow isn’t guarantee. Death can take good people.

Present

the present

Today, a new lifestyle can begin until death. When we choose, choose wisely.

We can do something that usually we don’t do. A new experience makes us become more mature.

We may not do something unhealthy that we do everyday. Change is a good thing.

We can take a better decision than yesterday in our life, our love, our health and our finance.

We can be better than yesterday.

We can do something today instead of tomorrow.

Today is the only thing we can control.

-Steph

P.S. Do you want a free training program platform ? Click here 

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Fitness History – United States – The 1960 (Part 13)

united states 1960

President John F. Kennedy was a major supporter of fitness and health-related benefits to United States citizens. He continued the Presidential Council for Fitness Club Youth naming Bud Wilkinson as head of the council. The name was also changed to the Presidential Council on Physical Condition. Kennedy spoke openly about the need for the United States citizens to improve their fitness levels including with writing an article in « Sports Illustrated » magazine titled « The Soft American ». He said: « We are under-exercised as a nation ; we look instead of playing ; we ride instead of walking ». Kennedy has prompted the federal government to be more involved in the promotion in national fitness and launched fitness pilot programs for children. Kennedy’s commitment to fitness can be summarized in one sentence that said : « Physical fitness is the basis of all other forms of excellence ».

Dr. Ken H. Cooper, widely recognized as the « Father of the modern fitness movement » is generally known to encourage more people to train as any other individual in history. Cooper advocated a philosophy that has abandoned the treatment of disease by preventing the disease. « It is easier to maintain good health through exercise, diet and emotional balance than to regain once it is lost », he said. Early in his career, Cooper stressed the need for epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals have become the foundation for his aerobics concept. Aerobics released in 1968 sent a powerful message to United States citizens – to prevent the development of chronic diseases, we must do regular exercise and maintain a high fitness level throughout life. The message, programs and ideas of Dr. Cooper created the template from which the fitness proliferated until modern times.

The Lessons of History

history

The history of fitness depicts fascinating themes that are closely related in the 21st century. A common feature is the strong association of military power and politics with fitness throughout the progress of humanity. In many ways, this shows the impact of our world leaders can have on health and fitness.

The mind-body concept has had a precarious development. Sometimes some cultures prescribe spirituality at the expense of the body, while others, such as the Greek society, confirmed the idea that a healthy mind can only be in a healthy body.

Another interesting development from history is the concept of the exercise for the body and music for the soul. Fitness programs today have developed this concept harmoniously, music has became a distinctive element to the exercice experience.

It seems that societies become too enamored of wealth, prosperity and self-entertainment so that fitness levels drop. Also as technology progressed with humans, fitness levels declined. So, this is a resolution with which we are challenging societies today: Maybe using all the extensive research on the health and fitness combined with the creative minds of the fitness industry today, we can now solve this part of the fitness puzzle.

This is the end of our journey through time. Personally I learned a lot and I see fitness differently (it changes Photoshop’s delirium). I hope it was the same for you.

-Steph