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 .

How To Reduce Stress (Part 2)

stress

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

If you didn’t read Part 1, click here

3rd step – organize yourself and communicate

organize yourself

 

Organize

Managing your schedule helps limit stress and to do that, here’s what you can do :

  • Prevent an additional 10 to 20 minutes on your travel times.

  • Make a list of priority tasks to do and not to do.

  • Identify bad habits, tasks to eliminate and tasks to delegate.

  • Automatize a maximum of tasks.

  • Focus on taks that immediately bring visible results

  • Avoid to scatter you.

  • Stop these time consuming habits like reading your emails as soon as they arrive of watching your smartphone as soon as there is a notification. Tamagochi  is a toy, not a lifestyle.

  • Do things in their time. Each task, even minimum, must be completed before moving on the next one. This method allows you to improve your concentration and the satisfaction of having completed a task is very motivating.

  • Pause during the day and cultivate your patience. In a situation where you have to wait, take the time to relax instead of sighing and complaining. For example in a queue for a counter, use that : Wait = relax and breathe deeply. Concentrate on yourself in a positive way and on the present moment.

Communicate

  • Stress is often born from the fact that we don’t know what our interlocutors expect from us. We can’t read people’s minds, so don’t hesitate to ask clearly what people expect of you. Dare to ask questions and create a direct communication. Banish your ego and think that you aren’t absolutely right. You can also avoid sensitive topics.

  • Say « no ». If you can’t render a service someone asks you because you have no time or no resources or you don’t want to take additional responsibilities, then explain that to your interlocutor. Your interlocutors will understand the situation and you will find an arrangement. It’s better to say « no » from the start than to force yourself to keep your commitments. With this attitude, you will avoid being overwhelmed.

4th step – turn away or adapt and accept

 

turn away

 

accept

 

  • Avoid the trigger elements of stress. Limit your contact with people who stress you. Be aware of your environment and control that. For example, use an alternative road to avoid traffic jams. Turn off TV to avoid listening to information that makes you anxious. If you did the analysis of 20% of sources that bring you 80% your stress, you know the people that you must see the minimum or eliminate them from your contacts.

  • Adjust yourself by being willing to compromise. Be assertive by adapting your requirements and avoiding perfectionism.

  • Reframe conflicts by analyzing the problem in a positive way. Look at good things and find benefits of the situation. Focus on positive elements.

  • Accept the trigger of stress and admit that you can’t control everything.

  • Looking for opportunities to improve yourself. Concentrate on what this stressful situation can teach you. Follow the principle of this quote : « What doesn’t kill you , make you stronger » and ask yourself these questions : « How can I get better with this experience ? What did I learn ? ».

  • Forgive. Accept that others make mistakes (because you also make mistakes) and try to evacuate any feeling of anger. When you free yourself from all this negative energy, it’s easy to resume your projects.

In summary « The greatest weapon against stress is our ability to choose one thought over another » as William James said.

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

-Steph

No One Around You Understand Your Passion

passion

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

I think once you found something and you found it so cool that you got excited about it. You found it so interesting that you talked about it to all your friends, family and so on. And unfortunately, quickly, you realized that everyone didn’t care.

Don’t worry, it did the same with me. In fact, several times already and I know that it will happen to me several times until death.

The passion

passion

For example when I stopped Taekwondo because my teacher returned to South Korea, I was out of sport and I was missing. I tried courses in other schools but the timings and location didn’t help me. After being at a 50 Cent’s show (the show was crazy, there was a lot police cars around the stadium, 50 Cent frightening everyone), I enrolled in a small gym in my hood and I really thought it was cool.

Having a flexible schedule to train really helped me manage school and little jobs. After a few weeks of training and reading books and website about fitness/bodybuilding, I talked about fitness to all the people I met. But people weren’t motivated to do sport and when I offered to train with me, they found excuses.

I was really trying to convert everyone to playing sport regularly, no matter what sport. it was important for me. All my family works in hospitals. My family , my uncles, aunts, cousins in Haiti, Switzerland, France United States and Canada and (I just realizing writing this article), I have a lot of friends in medical field. If you know the number of patients stories I know, you go crazy and every dinner it’s the same (even when I’m on vacation with my uncles and aunts).

I can tell you that it’s obvious that if the patients did a little more sports, they would have had better health and they would have avoided the hospital. It’s better for their health and their wallets because once you’re sick, the money from your bank account, pffff, disappears. I’ve seen people make credits in the bank to pay for medical bills and medications. When you see that, it hurts !

Despite my motivation, I couldn’t motivate the people around me to play sports.

Express yourself

express yourself

After analyzing all this, I felt lonely. It was as if my speech was just an entertainment. Looking at fitness youtubers like Marc Fitt , Jamcore DZ , Steve Cook  or Christian Guzman , I found out that they also went through this type of problem. Everyone made one or more videos about their debut and difficulties, it’s motivating.

Documenting what I learn and what I do has given me a source of motivation. I’m a human being and sometimes I don’t want to write an article every day (especially when I see my friends partying) but with the internet, the whole world can see what I do and that, is a pressure of another level.

By creating my blog, every day I can build an international community of people who are as passionate as I am by fitness and blogging.

This blog created me 2 incredible opportunities :

  1. Do you like look stupid in front of others ? I think it’s NO and I’m the same. When you have a blog, a Youtube channel or a podcast, you tell the whole word that you are going to improve your physique and improve your content on the internet, this will create an external source of motivation.

    Imagine that a person asks you at what level you are in your evolution ? Can you answer that it’s been 6 months since you did nothing out of laziness ?

  2. My blog allowed me to create an international community of people passionate about the same thing as me and it’s very motivating because I didn’t find it in my entourage.

The most impressive thing is that my blog motivated me to learn something else than fitness like social media, entrepreneurship, learn other programming langages, data science, anatomy, biomechanics and I’ll learn several other skills. At school I didn’t like to learn but with my blog I want to learn and it’s mainly things I can use right away to improve my content and my relationship with my community.

Create your own media

social media

If you feel that people around you don’t care about your passion, don’t be depressed. You just need to increase the number of people you can talk to using the internet. Internet allows you to easily touch people who are passionate about the same thing as you. These people will understand you , accompany you, motivate you and give you challenges to continue.

That’s why if you have not yet created a blog, a Youtube channel or a podcast about the thing you passionate about, it’s time to do it because it’s an excellent source of motivation. The bonus with this is that it could become a long-term company.

The funny thing is that you will see people who criticized you at the beginning, change their mind and encourage you by telling you that you were right.

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

-Steph

Ecosystem Your Blog

wordpress ifttt buffer

It’s with a The Family’s video  I learned how to use my blog with my social networks. At first I did a copy / paste of the article’s URL on Facebook, Google+, Twitter, etc. But now I automated a part with IFTTT . With this website, you conncect your apps for « if an app does this, then it will happen that ».

This website works with Evernote, Facebook, Philips Hue, Pocket, Twitter and 347 services. You see how this is useful and it’s easy to use.

You create your account and you land on the homepage with recommended actions :

ifttt screenshot

What interests us is the condition « IF ». You can click on the « IF » tab to see the recipes but as there are 347 services, I suggest you do a search to save time :

ifttt screenshot

What I do is that when I post a new article on my blog, IFTTT sends a message with the article’s URL to my social networks. For example the connection WordPress-Twitter :

ifttt screenshot

Or WordPress-Facebook:

ifttt screenshot

For all this work, you will have to communicate your login / passwords of your blog and your social networks to IFTTT. To see the connections that you have configured, click on « My Recipes ». I connected my blog to Buffer (turn off), Reddit, LinkedIn, Tumblr, Facebook, Twitter.

It is really convenient this website. But why Buffer is disabled ?

Buffer  is another website that I use to send a message with the article’s URL to my social networks but at specific times. What I mean is that I can plan the distribution of my messages throughout the day.

You create you an account and you land on the homepage (I’ve already planned messages) :

buffer screenshot

As you can see, I connected Buffer with Twitter, LindedIn, Google+, Facebook, and Instagram. Instagram is new in Buffer and I just begin to publish content per day on Instragram. I’m really a beginner with Instagram (Snapchat too). You can send 10 free messages per day, if you want to send more messages, take the Premium version.

To connect Buffer with your social networks, click on the icon « Connect More » :

buffer screenshot

For all this work, you will have to communicate your login / password of your social networks to Buffer.

To schedule hours to send messsage, click on the « Schedule » tab :

buffer screenshot

You have to plan the hours for each of the social networks you use. In Buffer you have to write the message and the blog’s URL (copy / paste), it isn’t automate as IFTTT.

This must be 6 months I use IFTTT and Buffer and everything is well. It’s really cool to be able to automate these tasks to save time.

With time, I will learn how to use better these tools and I’ll tell you what I discovered.

And you ? Do you have other tools to manage your ecosystem ?

-Steph