Throwing Injuries In Children

children baseball throwing injury Little Leaguer Youth Pitcher Elbow

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.

In baseball, especially at the beginning of the season, there is an increase in elbow problems amoung young players. The most common elbow problem is the medial apophysitis named « Little Leaguer or Youth Pitcher Elbow ».

The elbow joint is composed of 3 bones : upper arm bone (humerus) and 2 bones in the forearms (radius and ulna). Muscles, ligaments and tendons keep the elbow joints together.

Little Leaguer Elbow

little leaguer Youth Pitcher Elbow humerus ulna radius medial apophysis epicondyle

This injury occurs when repetitive throwing creates an extremely strong pull on the tendons and ligaments of the elbow. The pain felt to prominence inside the elbow.

« Pitcher’s elbow » can become serious if the case gets worse. Repeated pull can tear ligaments and tendons of the bones. The tear can take tiny pieces of bone like when a plant takes piece of the soil when it uprooted. This can destabilize bone growth, which can create a deformity.

Symptoms

« Pitcher’s elbow » can cause pain in the elbow. If any of these symptoms occur, it’s recommended to stop the throws :

  • Elbow pain
  • Decreased movement amplitude
  • Locking or snagging in the elbow joint

Treatment

Elbow injuries by lanching movements can become complicated cases, if they’aren’t treated.

Non-surgical treatment

Younger children respond better to non-surgical treatment :

  • Stop throwing because continuing to do this can create major complications and may reduce a child’s ability to remain active in a throwing sport.
  • Use an ice bag to decrease swelling
  • If the pain continues after a few days of complete rest in the affected area or if the pain reoccurs when the throwing starts, stop the activity again until the child is treated.
  • Improve the technique of launched

Surgical treatment

Surgery is sometimes necessary for serious injuries, mainly for girls older than 12 years old and boys older than 14 years old.

Depending on the child’s injury, surgery may includes bone fragment removal, bone grafting or reattaching a ligament back to the bone.

Recovery time

The recovery time depends on the age of the athlete and the severity of the injury. If the injury detected early and the modification of the activity begins, there will be little time required for the athlete to start the sport again.

However, if the athlete continues to play despite the pain and other symptoms, it will take several months to heal the injury. Or it’s possible that the injury becomes permanent.

Prevent

The recommendation for a child to be safe is 15 for 8-10 years old, 100 for 11-12 years old and 125 for 13-14 years old. This involves training and competitions. To avoid pitching injury, young pitchers should play 3-4 inning each game.

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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 .

Mature Athlete

mature athlete

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.

Physical exercises are for everyone, including the mature population. Exercises allow older people to keep a healthy body and maintain their independence. The main health problems of the mature population are arthritis, high blood pressure, heart disease, lung disease, depression and hearing and sight loss. With the exception of hearing and sight loss, all these health problems can be serious decrease with an adequate workout program.

All mature athletes should have a complete medical and musculoskeletal assessment before starting any workout program. Having a complete medical examination, medical advice and a workout program helps to avoid serious injuries and health accidents. These 3 things should meet the needs of a mature athlete to avoid disease, increase endurance, strength, body image and competitiveness.

Exercises are beneficial

It’s important that a qualified personal trainer create a specific workout program to improve strength, endurance, balance and flexibility. If the workout program includes sports such as golf or tennis, the technical knowledge of the golf/tennis instructors is helpful to avoid injury and improve performance. For results, workout programs must be consistent for at least 30-45 minutes, 3-4 days a week.

If physical conditions require correction, a cardiac or pulmonary rehabilitation program or physical therapy may be helpful before starting a workout program. These rehab programs should be taught to mature athletes at a fitness level where they could continue with their own workout program.

Exercise type for the workout program

physical exercise type

An athlete should use types of exercises based on his/her desire, pre-existing conditions and his/her ability to exercise without pain. For an athlete with lower extremity joint problems such as arthritis or instability, it’s recommended to avoid exercises with repetitive impacts like running. For athletes with an unstable shoulder, it’s recommended to avoid overhead exercises such as military press and pull-ups.

Using several types of exercise to improve strength, can allow better recovery of muscle and tendon tissue. If a mature athlete wants to make a sport that can aggravate a pre-existing problem on a muscle, tendon or bone, that athlete should be in a good condition before doing this sport. It’s recommended to decrease this sport’s frequency to reduce the painful symptoms.

What equipment to use

Having shoes that fit with the exercise and/or the sport is beneficial. If the person has a foot with significant deformity such as flat feet (fallen arches), using orthopedic shoes helps to reduce stress on the entire lower extremity. The symptoms of arthritis in the knee may be decrease by the use of specialized braces.

Prevent injury or discomfort during exercise

If there is discomfort during or after physical exercise, this should be analyzed to prevent it from starting again or getting worse. Over-the-counter painkillers and anti-inflammatory can be used in the short term if there is no interference with other medical conditions. It’s important to know that the use of ice, heat, massage and flexibility programs can decrease several symptoms caused by exercise.

There is more aggressive treatment with narcotic analgesic and/or cortisone injections but this should only be used to treat a specific lesion. This shouldn’t be used to allow an athlete to complete in the short term.

Summary

Creating a customized workout program with a medical professional and/or a qualified personal trainer helps a mature athlete to :

  • Keep independence

  • Increase physical abilities

  • Prevent injuries

  • Improve the quality of life

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

-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.

Deadlift Correctly (Part 1)

deadlift

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

I see there are many people who are avoiding deadlift because they are afraid of getting hurt. It’s funny, it’s like squat.

Doing deadlift with good a technique is excellent for health, it allow your to have stronger joints and a stronger posterior chain.

All exercises can be dangerous when they don’t do with the proper technique, which is why it’s important to seriously study each exercise.

Why

why

In workout programs, you can find the deadlift in the day of legs of back. This can be disturbing but the truth is the deadlift is a polyarticular exercise.

The deadlift (polyarticular exercise) works several different muscle’s group :

  • Your hands, your forearms, your arms to keep the barbell in the right position and the barbell is stable during the movement.

  • Your shoulder and trapezius help to hold the weight and keep it stable.

  • Your back and core help to keep your body tight and stable so that your spine is safe.

  • Your posterior chain  and your legs act as lever to lift the weight.

What is interesting is that deadlift is a basic human movement like the squat. It’s a « functional » movement that we do every day to take an object on the ground. Lifting a chair or taking a bag on the floor is deadlift.

Training yourself to do deadlift with a good technique at the gym, will allow you to do these daily tasks by decreasing the risk of injury. I imagine you’ve seen a person hurt his/her back by lifting something off the floor. It happened because the technique was bad.

Let things be clear, everyone needs to do deadlift. Look at that grandmother 

grandmother deadlift

Also, deadlift is the purest way to measure the strength. You lift or you can’t. Sometimes with gym’s members, we do a deadlift party, it’s fun.

Choose

Attention : if you have spinal injuries, go see your doctor before starting

The origin of the word « deadlift » is : you lift dead weight (motionless) of the ground.

In short, you take a barbel with weight and you get up with the barbell in your hands until your shoulders, hips and knees locked. Your arms should be straight during the whole movement and when you’re standing, the barbell is at the level of your hips.

Here are the different type of deadlift most common :

Conventional Deadlift

conventional deadlift

Your hands are at your hips width, outside of your feet.

Sumo Deadlift

sumo deadlift

You have a wide position with your hands inside of your feet.

Hex or Trap Bar Bar Deadlift

hex trap bar bar deadlift

You need to use a special bar. In this way, you make the movement with another biomechanics.

Snatch Grip Deadlift

snatch grip deadlift

You use a wide grip like to do a Snatch.

Straight Leg Deadlift, Stiff Legged Deadlift, Romanian Deadlift

Many people are troubled by these variants. Here is an excellent article by Bret Contreras to see it in detail. Click here .

Deficit Deadlift, Rack Pulls

deficit deadlift rack pulls deadlift

These accessory movements allow you to increase or decrease the range of motion.

Dumbbell Deadlift Variations

dumbbell deadlift

You can do this when you don’t have access to a barbell and weights or as accessory movement.

In this article, I refer mainly to conventional deadlift.

Now, let’s talk about equipment :

Flat shoes

Converse Chuck Taylor Classic  are good (this is what I use). There’s also Vibrams, you can do in socks or with Powerliters shoes.

Chalk

chalk

This is optional but it can help you to not let your hands slip when you lift very heavy weights.

Deadlift can be taught in 1-2 sentences but there are complexities at different steps of the movement that you should know to avoid injury. I will develop this in the next parts.

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

-Steph

From Beginner To Become Your Own Personal Trainer (Part 1)

become your own pesonal trainer

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

Before to read this article, I advise you to read Find The Gym For Your Goals Part 1 et Part 2; Back To The Source Of Equipment Part 1 et Part 2; Back To The Source Of Human Strength Part 1 et Part 2.If you already read it, continue and have fun.

A strong body is a healthy body, you have heard this many times but it’s not easy to do. Starting a new workout can be intimidating. It’s, for this reason, a lot of people fail.

How you will train

gym training

To start, you have to find out what kind of strength training you want to do. It depends on the equipment and your goals. Here are several types of training programs :

Bodyweight

With a bodyweight training, you need little equipment (or not at all) and you can train everywhere (home, hotel, playground, workplace). As long as you have room to move, you can train.

If you like bodyweight training, take a pull-up bar and a set of gymnastics rings. If you’re really a beginner, an exercise band  can assist you in the movement like pull ups and dips.

If is that you can do bodyweight training without equipment, the disadvantage is that you need to constantly change exercises difficult to be sure to progress.

Dumbbells

Dumbbells are excellent for starting a workout with weight for several reasons.

First, gyms always have a good set of dumbbells. If you want to train at home, you can buy a set of adjustable dumbbells (that’s how I started in my bedroom).

The second reason is that dumbbells allow you to add a small amount of weight to do an exercise and exercise with dumbells are less intimidating that exercise with a barbell. For example, if you’re a beginner, starting with a 20kg (45lbs) barbell is a bit too much.

Dumbbells also allow you to work your symmetry and allow you to balance the strength of your right side and left side of your body. It’s ridiculous to have an arm or a leg extremely bigger and stronger as the other.

If you can’t finish a repetition, it’s easy to throw dumbbells on the floor compared to a barbell. For a beginner, it’s excellent for learning movements.

The disadvantage is that to evolve, you need to buy new dumbbells and this can be expensive. A gym membership is handy to avoid this problem.

Barbells

If your goal is to gain only strength, this is the recommended option. Barbell allows you to progress cleanly and quickly by adding a small amount of weight each week.

A barbell is really stable because you use your 2 hands instead of 1 hand for dumbbells so it’s easy to lift heavy (especially for the lower body like squat of deadlift). For exercises like the squat or the press, you can use the rack to load and unload weights safety.

The disadvantage is that to do this at home, you need to have a squat rack, a barbell, a bench and enough weight plates in your house or in your garage. A gym membership is handy to avoid this problem.

What’s the best way to train?

The barbell is optimal for gaining strength. Bodyweight training is good but you have to seriously motivate you to train at home.

Sometimes you have to adapt to the situation to be able to do your training. When I travel a bodyweight training is perfect if I don’t have access to a gym.

But the best workout is when you lift heavy. Nothing can replace squat, deadlift and body weight pull up.

There are also other ways to have a strength training like rock climbing, yoga or parkour.

Choose the program to follow

gym training program

Never go to the gym without having a plan. To get results, it’s necessary to have a plan to track your progress.

For to make a lot of progress, a beginner can have a full body program of 3 times a week with a day off between training days. Be sure that the program you choose matches your goals, A powerlifters will have a different training from a bodybuilder or an endurance athlete.

In my article Back To The Source Of Human Strength Part 1 and Part 2, I talk about numbers of repetitions and their goals :

  • Reps in the 1-5 range build super dense muscle and strength

  • Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular endurance.

  • Reps in the 12+ range build muscular endurance and size

Many beginner strength training programs say to do 5 sets of 5 repetitions to optimize progress to gain strength.

With a circuit or superset, you do a set of each exercise in an order and you repeat the process.

For example :

  • 20 bodyweight squat

  • 10 push ups

  • 20 walking lunges

  • 10 dumbell rows

  • 15 second plank

  • 30 jumping jacks

  • Repeat all these 5 times to do 5 sets

In traditional strength program, you do a complete set of an exercise, you rest and you do another set of the same exercise and so on.

For example :

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Next exercise

If your goal is to be healthy and lose weight, you don’t need to focus on strength, a circuit (superset) is perfect.

This allows you to spend less time at the gym and to make up your high heart rate longer.

If your goal is to have more strength and have more muscle, choose a traditional strength training.

One important thing, your diet corresponds to 80-90 % of your success or failure. The quality of your diet will help you gain strength and lose fat.

When you choose a workout to develop your strength, be sure to increase the difficulty over time. To become stronger, you need to write a plan. This can be to do one more squat, lift 2kg (5lbs) more or do your circuit (superset) 10 seconds faster.

The main goal is to always be better than the last time, this is what ensures the continuity of being stronger and faster.

You can write your own training program or fortunately, there is a lot of excellent beginner program.

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

-Steph

How To Do Close-Grip Lat Pulldowns

close grip lat pulldowns exercise anatomy back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Sitting at the machine with your knees under the pads:

  • Inhale and bring the handle back to the sternum by swelling your chest and tilting your back slightly

  • Exhale at the end of the movement

close grip lat pulldowns exercise anatomy back

This exercise works the latissimus dorsi and teres major.

This exercise works a little bit the rhomboid, trapezius and posterior deltoid when the shoulder blades get closer.

Generally, all « Pull » exercises work the biceps and anterior brachialis. This movement with the semi-pronated grip work especially the brachioradialis.

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

-Steph.

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

Incline Dumbbell Flys

incline dumbbell flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on a incline bench between 45° and 60° with dumbbells in your hands and your arms slightly stretched vertically :

  • Inhale and spread your arms to horizontal

  • Lift your arms to the vertical while exhaling

This exercise works the upper part of the pectoralis major (upper chest). This exercise is to do with lightweight to avoid injury.

This exercise and the « pull-over » are exercises to develop a good thoracic extension.

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

-Steph

From Exercise Machines To Free Weights

machine free weights

I read a Nerd Fitness article  and there is good stuff.

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph