Health and Wellness for YOU Sports injuries

When I was a chiropractic intern, the office that I worked in had a yoga studio in the basement. I never attended a single class in the 3+ months that I was there. I thought you had to be flexible and really “in shape” to do yoga. I was a runner during that time of my life, so any of my time spent exercising involved running or cardio. Yoga had never even crossed my mind.

Years later, in 2015, I gave birth to my second baby. I had struggled with some postpartum issues after my first, and I was hoping to avoid it after the second but had no such luck. My Grandma mentioned that I give yoga a try, and while hesitant, I started practicing yoga daily. My intention with this was to hopefully help subside any mental and emotional issues I was dealing with in the postpartum period while also moving my body in a way that would be conducive for healing after having a baby. After two months of daily yoga, I could not believe how much it had helped me, not only physically, but mentally, emotionally and spiritually as well. Any prior biases or how I had felt about yoga went out the window, and I was truly grateful for having been introduced to the practice and how much it had changed my life.

Because of my new found love and appreciation for yoga, I knew that I wanted to help people with this movement practice as much as it had helped me, so I enrolled in a 200 hour yoga teacher training. In 2017, I spent 9 weekends traveling to La Crosse, WI to complete my certification, and It was worth every penny and every minute that I invested. I felt like every weekend that I attended was a wellness retreat, and I learned so much to not only help myself but help my patients and clients as well.

Anyone can do yoga. Whether you are a child or young at heart, whether you can get to the ground or are confined to a chair, whether you are a marathon runner or have never exercised a day in your life; anyone and everyone can incorporate some form of yoga into your life. You do not have to be flexible or in shape to practice yoga; yoga helps you to become more flexible and helps you to move your body in all planes of motion the way it was designed to be moved. There are several forms of yoga out there, and there are several ways to find a yoga class designed for you (i.e. YouTube, Hoffman Hall in PDC, Be You Yoga & Fitness Studio in Lancaster, Southwest Fitness in PDC, etc.) Yoga is beneficial in so many ways but some of favorites include helping with your balance, concentration, coordination, stability, breath and mindset.

While I do not regularly teach yoga classes at my office because of an issue with space, I have taught at several other studios in the past. I am offering a core and pelvic floor specific class on Tuesday, March 14 at 5:30 p.m. in the Community Room at Marquette City Hall/The Cobblestone Inn in Marquette, IA. This class will cost $10 a person, and while it will be geared to postpartum women of any age, any and all humans will be welcome to attend. Call my office at 563-873-5422 to reserve your spot! Or reach out if we can help point you in the right direction to add Yoga to your list of tools in your every growing wellness toolbox!

Submitted by Faith Northland, Communications Coordinator, Crossing Rivers Health

Many kids participate in school sports programs each year. Along with the benefits of teamwork and physical fitness, however, comes the risk of injury, warns the American Academy of Orthopaedic Surgeons (AAOS).

Younger kids tend to be a bit safer from certain injuries because they are smaller and not as strong. Older children may have more injuries as they grow stronger and faster and play more aggressively. Injuries don’t just happen to kids who play football and soccer. Even no-contact sports such as cheerleading and cross-country running can cause injuries.

When it comes to sports injuries, prevention is definitely the best medicine.

But even when you take every possible precaution, injuries can still happen. Fortunately, many of these injuries can be treated at home.

The first thing to remember about dealing with sports injuries is to stop as soon as you feel pain. Continuing will only cause further harm, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS).

With an injury such as a visible dislocation or a broken bone, it’s likely to be obvious that you need medical attention. But with other injuries it may be less clear. The NIAMS says you should call a healthcare professional if:

• The injury causes severe pain, swelling or numbness.

• You can’t tolerate any weight on the affected area.

• You have increased swelling or joint instability along with the pain or dull ache of an old injury.

If you don’t have any of the above symptoms, it’s probably safe to begin treating your injury at home, the NIAMS says. But if discomfort or other symptoms, such as mild swelling, persist for more than a couple of days or get worse, contact your provider.

The first line of self-treatment for many sports injuries is RICE — Rest, Ice, Compression and Elevation. Using the RICE method may help you lessen pain and inflammation and heal more quickly.

Rest. With most sports injuries, getting the affected body part moving again as soon as possible will help you heal more quickly, according to the NIAMS. But for at least 48 hours, it may be helpful to reduce your regular activities and exercise.

Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. Use an ice bag, cold pack or plastic bag filled with crushed ice and wrapped in a towel (don’t put ice directly on your skin). Compression. Compression, or wrapping of an injured area, such as an ankle, knee or wrist, may help reduce swelling. Elastic wraps, special boots, air casts or splints may do the job. Ask your doctor which would be best for you.

Elevation. When possible, keep your injured body part resting on a pillow above the level of your heart. This may reduce swelling.

Other treatments

In addition to the RICE technique, there are other self-treatments that may be helpful as well.

Nonsteroidal anti-inflammatory drugs (NSAIDs) are medications that may reduce inflammation and pain. Many of these medicines, such as aspirin, ibuprofen, ketoprofen and naproxen sodium, are available over-the-counter. You can also get stronger versions of NSAIDs with a prescription.

NSAIDs can cause side effects. So it’s wise to talk to your doctor or pharmacist about whether the drugs are right for you and how often you should take them.

Heat applied to the injured area may sometimes help relieve muscle tension and increase blood flow. Do not use heat within 48 hours of an injury, however. If applied too early, it may make internal bleeding and swelling worse.

Massage of the injured area can sometimes help soothe tense muscles and increase blood flow.

Getting back in the game

Too often people who are injured try to return to activity as soon as their swelling subsides or their limp improves. Even if you’re feeling better you may not be fully recovered, warns the American Orthopaedic Society for Sports Medicine. And a return that occurs too quickly is an invitation for re-injury. It’s best to have a plan for a gradual return to action. For guidance, speak with your provider.

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