Fwd: Injury Management! [Resource for the team]

[Showdown Captains]

Happy Monday, everyone :)

This is for everyone who was at tryouts this weekend.  Dunte was super awesome and put this together quickly so that you can get started on your rehab!  

If you are injured, daily rehab is critical to being a good player and a good teammate.  You should be putting more effort into rehab that you would into working out if you were healthy.  Please email Dunte before Friday for additional help. If you are injured, planning to play for Showdown, and do NOT contact him, we will be asking you why.  (The only acceptable answer is that you have consulted with another qualified person (not Google) and your rehab plan is effectively managing your injury.)

Love,

ShowBAG

---------- Forwarded message ----------
From: Dunte at The Fit Life <in...@thefitlifept.com>
Date: Mon, May 11, 2015 at 4:20 PM
Subject: Injury Management! [Resource for the team]
To: Janel Venzant <lay...@gmail.com>, Edith Teng <edith....@gmail.com>, Julie Eagle <eagle....@gmail.com>

One day, I'll package this up into a pretty document, but Showdown and its prospective players need it now!

Please note: ankle rolls/sprains, a cleat to the knee, cartilage tears, distinct fractures or breaks - those are "acute" injuries and require (1) rest and (2) full medical evaluation. There are no shortcuts for acute injuries!

Please also note: If you have pain and DON'T work to manage it daily, you're sabotaging your own performance as an athlete. This isn't prevention - this is recovery. Be disciplined enough to make these actions into habits.

FOOT, ANKLE, & KNEE PAIN

• total of 2 minutes deep squatting daily - goblet squat-style
  (YES, it needs to be that deep; NO, the weight need not be heavy!)
• draw the alphabet with your toes when you wake up and once in the afternoon on any practice day, keeping your knees locked
  (literally draw "A" "B" "C" etc. in the air with your feet)
• jump rope 200 reps, 3 days weekly
  
  
• jog 5-8 minutes before warming up; focus on being high on the ball of your foot
• massage outside of shin, lower calf, and bottom of feet before bed after every practice/game

SHIN SPLINTS

• 3 days no running!
• Day 1: swim
• Day 2: swim & slow walking (40 minutes continuously), plus first 2 bullets from FOOT PAIN above
• Day 3: 20 minutes alternating walking & jogging ON GRASS; first 2 bullets from FOOT PAIN
• jog 10 minutes on grass daily
• half-speed at practice for 1 week
• 3/4-speed at practice for 1 week
• Incorporate hill sprints once weekly and barefoot KB swings or single-leg deadlifts/squats twice weekly

HAMSTRING PULLS

   Day of injury:

• compress the thigh with ACE bandage or a theraband for 20 minutes
• 15 minute ice bath
• compress again, walk around 10 minutes
• 10 minutes direct ice application
• 25+ minutes laying with legs up a wall, butt against the wall (body should form an "L")

   Days 2-3

• same routine daily
• after compressed 10 minute walk, walk for 10 more minutes without compression

   Days 4-6

• fast walk/jog 15 minutes, preferably on grass in flat shoes
• compress thigh 15 minutes
• 15 minutes heat application
• hold any seated hamstring stretch for 3 sets of 3 minutes, walking around 2 minutes between sets
• 10+ minutes laying with legs up a wall
  
  
• 5-10 sets of 10 lunges daily
• 5-10 sets of 5 toe touches daily

   Days 7-10

• jog 10 minutes, then 5 x 20-30 yard high knees
• 3 sets of 1 minute seated hamstring stretches, 20 lunges between sets
• half-speed practices
• if any swelling after practices: 10 minute ice bath
• if no swelling after practices: 10 minute heat application, then 1 set of 3 minute seated stretches

Days 11-14

• jog 10 minutes, 2-3 x 30 yard high knees, 2-3 x 30 yard strides
• standing/walking hamstring stretches (straight leg kicks, toe touches, etc.) & lunges in the warm-up
• 3/4-speed practices
• be active, but conservative about full speed work

Days 15-20 (as needed for confidence)

• thorough warm-up
• 4-5 x 20 yard hill sprints
  
  
• wear tights/sweats even if it's hot!

***

Forward this email to EVERYONE from tryouts please. Remind them that, until Friday of this week, anyone who contacts me about their injuries will receive the related assessment at no charge.

Dunte

The Fit Life Personal Training

Personal training and sport coaching in Austin, TX for the weekend warrior who needs to be stronger, faster, and leaner in order to play better.