Are Some Athletes Just More Injury-Prone?

So the news broke yesterday that Greg Oden, the heralded former No. 1 draft pick of the Portland Trailblazers, will miss yet another season. Three years, three major surgeries. First, it was a cartilage injury that required microfracture surgery on his right knee. Last year, he sustained a fractured patella on his left knee. Now, unrelated to the patella, is a new injury to his left knee, also requiring microfracture surgery. This guy was supposed to be the next Kevin Durant, right? Wait, my bad….same draft. That's right…the Blazers PASSED on Durant to get Oden. That's another story. Anyway, Oden was to be a star, and now folks are calling him a bust.

Flip to football, and the same story seems to be playing out for the Detroit Lions QB Matthew Stafford. On Sunday, he just sustained his third shoulder injury in just 2 years. When he has played, he has shown signs of being a great NFL quarterback. But injuries seem to just get him.

Locally, the Arkansas Razorbacks basketball team has its own "injury star." Michael Sanchez, a 6'8" power forward suffered yet another injury to his feet, this time another stress fracture.

We've seen this before. Looking through the past few years, names like Mark Prior, Sam Bowie, Eric Lindros, Yankees can't miss prospect from the 90's Brien Taylor, jump out----stars who have all of the potential but just can't seem to shake the injury bug. Just when you thought they were in the clear, something else comes up. Frustrating.

Then you have the list of folks who had their career cut short by major injuries (Bo Jackson & Gayle Sayers come to mind). These, while tragic and make you also want to ask the "what it coulda been" questions, are not what I want to talk about here. I am curious to know what makes some athletes more injury-prone than others. Let's go through a few reasons:

1. TOUGHNESS: great starting point. Are some athletes just not tough enough to handle it? Yes & no. There is a mental aspect of toughness that needs to be addressed. Some folks can grit it out, while others think the most minor ouchie is cause to sit out. If you did a major MRI, x-ray, & bone scan of every professional athlete, not one of them would come back 100% normal. Sports cause wear & tear on the body, and damage will be done. Sometimes you can push through it; sometimes you simply can't go on any longer & have to stop. But there is the physical side of it as well.
   
2. PHYSICAL STATE: genetically, we are all gifted differently. Some of us have the body composition to endure the rough demands of sport; some of us don't. Factor in things like joint flexibility, heredity, bone structure, muscle tightness and you have a wide range of diversity. Can just anyone
   
3. PREPARATION: the way one trains & prepares can have a significant impact on injury rates. It's important to go through a regimen in anticipation of a season, both to correct imbalances caused by injuries and also to make the body stronger & faster. But I have seen training intended for performance actually cause injury. Could it be that some of the oft-injured folks mentioned above are in this category? Maybe. But the problem is that you almost always only find that out after the fact.
   
4. EXTERNAL FACTORS: shoes, training surfaces, climate are all examples of things that can affect the way an athlete's body responds. Again, you won't know what's causing a problem until a problem presents itself.
   

Today's sport science allows us the use of new diagnostic tools like video analysis, strength & force output measurements, and testing methods. These tools can help us avoid injuries, or in the case of some of the athletes above, help identify things causing the injuries before they get too bad. It's amazing what we can detect nowadays in our training centers. I have been blessed with the opportunity to utilize tools like these to help athletes get over the issues.

I write all of this hopefully to stimulate some discussion. I also write to talk to the critical fan who quickly dismisses an athlete as just an "injury bust." It's not like they are doing this stuff on purpose. Sometimes it's out of their control.

 

Your turn.

Concussions

If you even remotely follow sports, you have at least heard the word concussion mentioned, if not gained a new educational experience about concussions.  The sports & medical worlds are teeming with experts on this and viewpoints on that.  Here is an attempt at summarizing what you need to know:

1. What is a concussion? I will let smarter people than me answer that for you: HeadsUp
2. Concussions are a part of any sport.  Unfortunately this is true.  Anytime you involve contact or collision in a sport or game, there is a risk of a head injury.  Just as true: you can injure your head by slipping & falling on the ice....or in a car accident. The key is to do whatever you can to minimize the risk.  We accomplish this in life by wearing helmets when riding bikes, or enacting rules to discourage helmet contact.
3. Concussion testing for athletes is here to stay.  And it's a good thing. This area has grown by leaps & bounds over the last 10 years.  What is it? In a nutshell, it means establishing a return-to-play criteria for athletes, mostly after an athlete is suspected of sustaining a concussion.  There are cognitive tests, balance tests & a check of physical signs & symptoms.  If an athlete passes these and is cleared by a medical professional (in some states it's the law) then they can return to play.  A relatively new area of testing is establishing baseline tests on an athlete to determine what is "normal" for the athlete so that if a concussion is sustained, the medical professional can go back & compare the "then & now."
4. Focusing on football, aren't today's helmets enough protection? Yes & no.  Today's helmet technology helps to absorb the high-impact forces better than ever. But here's where things get tricky, in my opinion.  I believe that because the helmets are so good, they allow for some sort of "invincibility" mentality for players, resulting in techniques like leading with the head.  Let's be clear here:  I enjoy hard hitting football like a lot of people do.  There is nothing to get a crowd going like a "great hit."  But not when a player actually leads with his head as a weapon.   The other aspect of this is improper helmet fitting.  It's scary to see how easy the helmets are coming off these days, from the NFL all the way down to youth football. Again, my own opinion here, but I believe that there is not a strong enough push to make sure these helmets are on properly.

Which brings me to a point: we have to change the mentality of the game. We have rules that clearly state no "spearing" or leading with the head.  There is a monetary fine system in place in the NFL for helmet-to helmet hits.  BUT there is too much celebrating the cheap shots & deliberate head hits in the game today.  Thankfully, there are no more "Jacked Up" segments of Monday Night Football, but the football culture still thrives on "knocking someone out."    (Side note:  this is NOT some sissified attempt at making the game soft)  Read below:


Taken from USA Today's "The Huddle"
NBC analyst Rodney Harrison, a former NFL safety who was penalized for illegal hits at several points in his career, said on the network's Football Night in America that the NFL has to do more than fine offenders if it really wants to change the big-hitting culture (Harrison speaks more in the video below):

"I've had plenty of hits like this and fining me $5 or $10 grand really didn't affect me. But I got to a point where they suspended me and I knew the effect on my teammates, the disappointment of me not being out there; not the $100,000 that got taken away from me, but the fact that I wasn't out there. That's what they are going to have to do if they want to change the nature of these hits. You have to suspend guys."

Rodney hits the nail on the head (pardon the pun).  These guys can afford to pay fines.  Start by suspending players like James Harrison, not only for his hit on Joshua Cribbs yesterday but also for his comments.
Video of hit


This will take a culture change.  A culture change that encourages good, safe physical play, but also emphasizing that it's not OK to hit with your head.  


Thoughts??

New Video

Check out our new video!!

Running Form

No matter the sport, one key thing I notice when working with athletes is their efficiency of movement.....especially their RUNNING FORM! What you do with your body while trying to move forward is the key to it all. Does your torso rotate too much? Are your arms crossing mid-line? How is your stride? These questions and more are things we address on a daily basis.





Here's the best sprinter in the world exhibiting some great things:  hands going "hip pocket to eye socket," torso straight, head still.  I can hear you---"He's a straight-ahead sprinter; I'm a basketball player...this doesn't apply to me."  I hear it all the time.  Even moving 15 feet from point A to point B requires efficiency of movement.

Every athlete involved in the process of moving can benefit from a better running form.

Here's an example of bad trunk rotation moving up & down the basketball court:

Trunk rotating, arms going to cross mid-line......little things like this will lead to inefficient movement which will, in turn, lead to getting up & down the court slower.

Want to be the fastest possible, even moving 90 feet down the base path?  Get help on your running form.  It's the first step to getting faster.

Crazy Sale--50% off

If you have been thinking about doing some speed/strength training for your sport (ANY sport, any age), now is the best time. Starting now until Oct. 1, 2010 we are offering a deal that has never been done before!

Sign up for any of our athletic development programs before noon on October 1 and take 50% off! 

BUY NOW, USE IT IN 2011

Any program, monthly or year-round, is HALF-OFF!

So what does this look like? Examples: if you did our popular 22 visit program, it is on sale for $330 instead of $660. Or a 3-month unlimited visit membership is only $487.50, reg. $925.

Are you an overachiever & already thinking about Christmas gifts? Give the gift of speed! Just pay for it before Oct.1 & knock it out with this unbelievable deal!

This is pricing BEFORE any group discounts, so if you are thinking of team training this still applies.


Here's the fine print: this offer does not apply to any current/existing contract. So just for anything NEW. This is also not good for any nutritional or therapy plans. Just start the program before Jun 1, 2011. That's all there is in the fine print.

Dealing with the Heat

Recently there has been LOTS of information about how to deal with the heat for athletes practicing out in the heat. Too much info??? I seriously doubt it. You can't bang this drum loud enough. Heat illnesses are 100% preventable. Football players are not the only athletes at risk....volleyball players are in non-air-conditioned gyms....band members are marching outside....even the coaches are at risk. Don't forget about the officials who will be working games & scrimmages as well!

So what to do? Below are several links you can check out for tips & reference materials:

National Athletic Trainers' Association

Arkansasvarsity.com

Arkansas Athletic Trainers' Association

Arkansas Activities Association

Arkansas Democrat-Gazette


PLEASE, be smart out there.

BJ Maack, ATC, LAT, CSCS

Updates

Well, football & volleyball practices are getting underway around the state of Arkansas. I would like to take this opportunity to say "GREAT WORK!" to all of the athletes who put forth incredible effort this summer with us here at ASPC. It will pay off!

Now, we shift our focus to pre-season basketball training, as well as the beginnings of off-season baseball & softball workouts. Do you have a training plan for the calendar year? Are you still "winging it?"

Those who have no plan are, in reality, planning to fail.

Come by & see us to get a plan started. We will get you on the right path so you can enter your season ready to DOMINATE!

Basketballers: it's time to get started on your jump training!!

MONTHLY MEMBERSHIPS:
Unlimited access to any of our training programs each month!
Come as many times as you want each week!
12 months $175 per month
6 months $250 per month
4 months $299 per month
3 months $325 per month



*Must commit to either paying in full for desired number of months or apply for monthly bank auto-draft

*Athletes in monthly training plans must still schedule their appointments ahead of time. No walk-in appointments are accepted.






Looking over the amazing list of athletes we have been blessed enough to work with, I am so very proud of the work these athletes have put in, as well as the work put in by our talented staff. The greatest training program in the world is nothing unless you have solid people implementing it, and I believe we have that here.

Congrats to the following ASPC athletes:

Travis Wood, pitcher, Cincinnati Reds
Dustin Mosley, pitcher, New York Yankees
Darren McFadden, running back, Oakland Raiders
Tyrell Johnson, safety, Minnesota Vikings
This summer, we have had 4 athletes preparing for college baseball, 2 for college softball, 3 for college soccer, 4 for college basketball, as well as several high school & junior highers getting ready.

MYOPLEX

We now carry Myoplex Recovery Shakes, by EAS. This is a great option to be taken after an exercise bout, in order to help the muscles prepare for the next workout.

Learn more about Myoplex here.
Our Price: $3.00




Remember, no matter your sport or fitness goals, we have all of the resources to help you get there. And your program is just that--your program.

One size does not fit all, it fits one.


BJ Maack, ATC, CSCS
Arkansas Sports Performance Center

A Proud Member of the Athletic Republic

Nutritional Info

Carbohydrates



Carbohydrates are the most important source of energy for humans, especially athletes. Many athletes have misconceptions about carbohydrates and its role in optimal sports performance. Here are a few facts about carbohydrates:
• They are needed for recovery from exercise.
• They are needed to replace carbohydrate stores in the body (glycogen is the storage form of carbohydrates).
• Eating a variety of carbohydrate foods and timing carbohydrate intake are crucial for sports performance.
• They need to be present to break down fats.
• High intensity sports rely on carbohydrates and carbohydrate stores in the body.
• They are also the primary fuel for the nervous system which provides a mental edge.
Carbohydrates are macronutrients that should make up:
• 45%- 65% of daily calories for males and females over the age of 9.

This large range allows for the typical individual to maintain their energy levels for bodily functions. However, an athlete should consume carbohydrates at the higher range. Athletes can even consume up to 75% carbohydrate from their daily diet depending on exercise intensity and preparation for endurance events.
There are a variety of carbohydrates, each having beneficial effects. Carbohydrates are classified as either simple or complex. Simple carbohydrates (glucose, fructose, galactose, sucrose, lactose, and maltose) are the sugars found in things such as fruits, vegetables, milk products, honey, and table sugar. Complex carbohydrates include maltodextrin, high fructose corn syrup, corn syrup, fiber, and starch. Some foods high in complex carbohydrates are grains, legumes, yams, and potatoes. Consuming a variety of carbohydrate is beneficial for health and performance. Fruits and vegetables themselves provide a variety of carbohydrate, making them a beneficial source of carbohydrate while offering other health benefits.
What I want to really touch on is the importance of carbohydrates before and during exercise. The body stores carbohydrate as glycogen for readily available energy, therefore consuming carbohydrate before exercise is beneficial to top performance. Here are some good guidelines for consuming carbohydrate before exercise:

If you choose to consume carb. it 1 hour or less before a competition
2 calories per pound or 0.5g of carbohydrate per pound


If you choose to consume carb. 3-4 hours before a competition
8 calories per pound or 2 grams of carbohydrate per pound

Rule of Thumb:
When choosing meal size as pre-event fuel, allow time for proper digestion: 3-4 hours for large meal, 2-3 hours for a smaller meal, 1-2 hours for blended or liquid meal, and 1 hour for a snack.

Glycogen can provide only so much stored energy until the body relies on new intake of carbohydrate to maintain energy and to stay mentally sharp. Usually after an hour of exercise you should start consuming carbohydrate. Here is a good recommendation for providing energy during exercise:

For exercise lasting more than 1 hour:
26-30g (100-120 calories) of carbohydrate every 30 minutes


There are many way to obtain carbohydrates. For example, during exercise you can consume gels, bars, and fluids containing carbohydrates. You can also consume carbohydrate through foods like crackers, granola, fruit, and trail mix. Different carbohydrates absorb at different rates allowing for better absorption during exercise. Therefore, consume different carbohydrate foods or read the ingredients on your sports drink, gels, and other foods to make sure it offers more than one type of sugar. Choose foods that taste good, settle well, and do not make your stomach upset. Once you find the foods that work best for you before and during workouts, stick to them.
Individual carbohydrate needs are determined by examining weight, height, and activity level. This can be done by meeting with a sports nutritionist or a Registered Dietitian.

Speed/Athletic Testing Camps in Marion & West Memphis

Fenter Physical Therapy and Arkansas Sports Performance Center
Present
The 1st Annual East Arkansas Speed & Agility Camp


West Memphis High School Fieldhouse or Marion High School Fieldhouse
June 3rd 9:00 AM – 3:00 PM June 4th 9:00 AM – 3:00 PM


Our 1 Day Camp Includes:

Teaching: Testing:
First-Step Acceleration 10/20/40 yard dash timing
Top-End Speed Pro Agility timing
Running Form L-Drill Timing
Agility & Change of Direction
Standing Broad Jump
Power Training Vertical Jump
Bench Press (max reps)

Lunch @ T-Shirt Included

$50.00

Pre-Register online: West Memphis Camp

Marion Camp


Or @ 8:00 AM the day of the camp
For Questions or Further Information Call:
870-739-8686





Fenter
Physical
Therapy, LLC

STRENGTHENING THE DELTA

Hydration for the Athlete

This is the first article from our new Sports Nutritionist, Katie Rhodes. As the weather gets hotter, it becomes more & more important to monitor hydration if you are an active person.

Hydration

“Why is hydration important for me?”

The more I talk with athletes, the more I realize how little they know about hydrating themselves properly. You drink when you are thirsty, when you work out, when trainers/coaches tell you to, and you usually drink what you see others drinking or what you are told to drink. But do you really know why it is so important? In this month’s review my goal is to make you, the athlete, a believer in hydrating yourself for health and better performance.
Having the right balance of fluids in your body is essential to prevent dehydration, overhydration, and overheating. It is also essential in order for your body’s metabolism to function at its best.
• Your body is made up of 55-60% water
• Around 70% of your muscles are made up of water, one of the reasons proper hydration is important for athletes.
Protein and carbohydrate concentration in muscles and electrolyte content in your body affect how much water you need. Since athletes should consume greater amounts of carbohydrate than non-athletes, maintain adequate protein needs, and work to keep their electrolytes in balance, fluids are crucial. This is because the greater these components are in your body and muscles, the more fluids you need to allow your body to function accordingly.
Dehydration can occur when fluids are not replaced when they are lost through excretion, sweat, and respiration. Failing to maintain water balance has many consequences including:
• cramps
• heat exhaustion
• heat stroke
• physiological changes that affect performance
Although not common, athletes can overhydrate. Overhydration leads to hyponatremia, when you have low sodium content in your body. This electrolyte balance is crucial for your nervous system and muscles to function and when the salt balance is diluted by water, water intoxication can take place.
Preventing dehydration and overhydration is critical to top athletic performance and can be prevented by knowing your individual hydration needs.
• Look at your urine color. If it is a very pale yellow color of lemonade, then you are hydrated.
• Weighing yourself before and after exercise can help you determine how much fluid you lose during activity. Replacing 16 ounces of fluid with every pound lost while exercising is a good rule of thumb.
• If you are exercising at high intensity for an hour or more, fluids + carbohydrate or fluids that include carbohydrates are recommended to hydrate and replace glycogen stores (these stores provide you the energy to perform).
• If consuming sports drinks or food during this intensity, be sure it contains some sodium.
A Sports Nutritionist can help you assess how much fluid you should consume and when, making this a more reliable way to plan hydration since everyone has individual needs.

So where do you go from here?
• Be aware of how much you drink.
• Figure out your sweat loss per hour and replace fluids during exercise.
• Sports drinks are great for intense activity lasting an hour or more.
• Eat your fluids. Fruits and vegetables are a source of fluid and they offer a host of other benefits.

If you would like to schedule a personal nutrition visit with Katie, call 501-539-3278 or email her: katie@arsportsperformance.com

Combines on Saturday, May 1

CHANGE OF VENUE!!!
Due to the anticipated rain in the forecast, we will now have both the FCA & the ASPC Open Combines at Verizon Arena, NOT at War Memorial Stadium. Please still plan on arriving (at Verizon Arena) at the regular check-in time you were assignedon Saturday, May 1 for check-in.
Come in through the Box Office Entrance--STREET LEVEL-- off Washington St. to check-in.

2010 ASPC Open Combine

Click here to register!

Arkansas Sports Performance Center is now accepting registration for the ASPC Open Football Combine. Held after the prestigious FCA Football Combine, the purpose is to showcase the athletic & physical testing abilities for football players currently in 8th-11th grades.



The same cutting-edge testing technology used at the FCA Combine & NFL Combines will be utilized, giving each athlete an unparalleled opportunity to showcase their skills.





WHEN: Saturday, May 1, 2010 2-5pm


WHERE: War Memorial Stadium, Little Rock



WHO CAN REGISTER: any football player, current grades 8th-11th, this is NOT invitation-only—anyone can register



COST: $50

FEATURES:

· 10/20/40 yard dash

· Pro Agility

· L-Drill

· Bench Press (max reps)

· Standing Broad Jump

· Vertical Jump

· Video & computer testing integration

· Online result access

· Official ASPC Combine gear

· College recruiting help

· Discounted combine prep drill teaching session (to be scheduled before the Combine)



There will be no walk-up registrations accepted that day. In order to take advantage of all of the testing technology, you MUST pre-register.

***Please note: by completing the registration process, you are electronically signing & agreeing to the official Open Combine Waiver & Release Forms. The full text of these are located at http://fcacombine.com/forms.asp

Click here to register!

ASPC Schedule for Tuesday Feb. 10

We are going to let the weather do its thing tonight and first thing in the morning before we open up. Better to be safe than sorry.

As of now, we will open at noon for our regular schedule, both for speed & strength training appointments and our AIM Workout Classes. (see here for info) Our normal operating hours will resume at that point.

For appointment information, please email us (info@arsportsperformance.com) or call us at 501.539.FAST (3278)

Thanks for understanding!

CLOSED ALL DAY MONDAY FEB 8

Due to a revised forecast calling for lower-than-expected temps all day, we will be closed all day. ALL APPOINTMENTS ARE CANCELED FOR MONDAY FEB.8

Once we see how the weather plays out, we will update here regarding tomorrow's schedule. Please be safe out there!

Morning Workouts cancelled, Feb. 8

We will make a decision later today about our afternoon appointments.

National Signing Day

List of athletes who have trained at Arkansas Sports Performance Center who signed letters of intent yesterday! Congrats....all of your hard work paid off!


NCAA Division One

Garrett Uekmann-- Arkansas-- LR Catholic
Braylon Mitchell-- Arkansas-- Heber Springs
Raheim Alford--- Arkansas State-- Warren
Kenny Rains--- Arkansas State-- Lake Hamilton
Michael Dyer--- Auburn--- LR Christian
Dakota Mosley--- Auburn-- LR Christian
Parker Mack--- Princeton-- Pulaski Academy
Shelby Cox--- Kansas-- Pulaski Academy (SWIMMING)
Spencer Neumann--- Central Arkansas-- Cabot
Antonio Harding--- Ark-Pine Bluff-- Warren
Blake James---- Georgia State-- LR Central



NCAA Division Two

Christian Rycraw--- Ouachita Baptist-- Bryant
Aaron Sprinkle-- Ouachita Baptist-- White Hall
Jesse Stone--- Arkansas Tech-- LR Christian
Will Walker--- Harding-- LR Central
Ryan Palenske--- Harding-- Heber Springs
Michael Ashcraft--- Henderson State-- Warren
Nathan Gay---- Ouachita Baptist---- LR Christian (SOCCER)


**still updating this list

2010 FCA & Open Football Combines

2010 Fellowship of Christian Athletes (FCA) Football Combine:

SATURDAY, MAY 1


WAR MEMORIAL STADIUM
LITTLE ROCK

Please note: there will be 2 different testing events on May 1: one is INVITATION-ONLY, reserved for athletes who will be seniors this coming fall, and another that is OPEN TO ANY ATHLETE who will be in the 8th-12th grade this fall.

The INVITATION-ONLY Combine will be just that---you have to be invited to attend. It is intended for rising seniors who have serious college potential. Nominations will be considered from high school coaches only (email me: bjmaack@arsportsperformance.com). There will be no fee to attend.

The OPEN COMBINE will accept any athlete 8th-12th grade, and there will be a fee. More information on how to register for this event is coming.

Just mark your calendars...LOTS of exciting information to come on this!

The most advanced athletic testing available will be used! This will be the same testing setup that was just used at the US Army Combine. Click here for more information.
Video results!
Test results available to college coaches!

Volunteers are needed!
Click here to volunteer


QUESTIONS: call BJ at 501-539-3278 or 501-351-7979





Sponsors

The 2010 FCA Combine is sponsored by:

Arkansas Sports Performance Center
Flex 360 Web Design




Friday, April 30

FCA Pigskin Pigout


The first great Tailgate Party of 2010!

6pm, Immanuel Baptist Church in Little Rock

Grant Teaff is the featured speaker at this great event!
Hear from Razorback coaches, fresh off spring practice about the 2010 season!!
Meet Hog players!
Great Silent Auction
Great BBQ
All proceeds benefit the Fellowship of Christian Athletes!

Call Robert Upshaw at 501-416-7096 for more information about the Pigout.

SATURDAY'S APPOINTMENTS

Looks like there is another round of frozen stuff coming in tonight. With the dropping temps & all the stuff on the ground, it's best to cancel tomorrow morning's appointments.

NO MORNING SPEED TRAINING APPOINTMENTS AT ASPC TOMORROW, SATURDAY, JANUARY 30.

We will have some limited slots in the afternoon, but these are already filled.

Call us at 501.539.FAST (3278) to set up your schedule.

CLOSED FRIDAY, JAN. 29

The forecast is calling for more ice & snow this afternoon, so all appointments & classes at Arkansas Sports Performance Center are canceled for Friday, January 29.

We will make a decision later today about all Saturday appointments.

Please call 501-539-FAST (3278) for appointment information.

Please be careful out there!

AIM Workout Classes Friday Jan 29

There will be no 5:30-6:30am AIM Workout classes for Friday, Jan. 29, due to the impending weather situation.

Watch this space throughout the day for more information about when we will be open for AIM & regular sport-specific training appointments.

Call 501-539-FAST (3278) for appointment information.

Jan. 28, 2010 Weather Issues

January 28, 2010

As of now, we are open as scheduled for Friday Jan. 29. We will update this page as we see the weather develop.

Call us at 501-539-FAST (3278) for any questions.

Injuries Caused by "Other Side" Weaknesses

Weird blog title....I know.

I wanted to write this one on how one side of your body that is either recovering from an injury, has tight muscles, or has weak muscles.....if you have this, how it could increase your injury risk on the "non-affected" side. I was reminded of this when I read this article on NASCAR driver Denny Hamlin suffering a torn left ACL while playing pickup basketball....only 5 weeks from a right knee arthroscopy. Story here

DISCLAIMER: I am not privy to any details concerning Mr. Hamlin's injury or physical condition. I am merely guessing based on my experience, and what I write below may not apply to his specific situation.

If I had to guess, it seems logical to follow this train of thought: right knee still recovering, feeling better but maybe not 100% in strength, or maybe not trusting it fully, which may have put extra stress on the left knee, and then when he planted, his left ACL gave way.

Again, this may not have been the case with Mr. Hamlin. But I have seen countless athletes who have tried to come back too soon, without fully trusting the recovering & involved knee/leg/ankle/arm, etc., and they wind up hurting the other one. Why is that?

1. Muscles not strong enough: you may have done exercises to strengthen it, but not true functional strengthening exercises.

2. Poor neuromuscular control: not enough training the ways the muscles & nerves work together...leading to a lack of trust, which doesn't allow the limb to be used normally.

There are many other reasons, but I think this sums it up.

For an athlete, any recovery from injury has to involve a rehabilitation program that incorporates the transition from simple exercises to true return-to-play exercises: exercises designed to mimic the athlete's demands of their sport. We at Arkansas Sports Performance Center & Athletic Republic incorporate that into training programs called "Bridge Therapy" programs.....a combination of rehab & training. Athletes return to play at even a higher level than before injury.

I encourage anyone dealing with an injury to MAKE SURE you are ready to fully return to play....that you can TRUST the injured part again without thinking about it. If not, you may be setting yourself up for future injury!

BJ Maack, ATC, CSCS

Speed Training

A generic blog title, to be sure. "Speed training." Every athlete wants it...they want to be faster. So they do "speed training." They either go to an expert, or they Youtube some "speed training" drills to use on their own. Or they just participate in their school "speed training" program. But what is it exactly?

In the simplest terms, without trying to be too obvious, speed training is the pursuit of improvement in overall velocity & speed----i.e., getting faster. It can be generic, or it can be sport-specific. By "sport-specific" I mean that soccer speed is not necessarily the same as baseball speed in terms of overall physiological muscle use & oxygen consumption.

In this brief blog post, I want to focus on a very simple definition, with the goal of providing some take-home points for you the reader. Here we go:

Speed is:

1. IMPROVEMENT IN STRIDE LENGTH: if you are taking short baby steps, then you can't cover as much ground with each step when compared to bigger steps. Obvious, huh? But think about it, when you run, are you really getting everything you can out of each step? Are your knees not driving up as high as they could be driving? Do you have weak hip extensors (butt-area muscles) that prevent a solid push? These things can be contributors to a shorter stride length, which can cause you to take too many inefficient steps.

Have someone watch you run....or even LISTEN to you run. It doesn't take too long to the trained eye/ear to notice an inefficient stride length. Stretch out your hip flexors (above your quad muscles), which might allow you to drive your knee higher. Strengthen your hip & hamstring muscle group to allow you to obey Newton's 3rd Law (don't worry about looking it up---here it is. If you have more force driving into the ground (more strength) then you get more return in your stride.

Be careful not to overstride.....this can lead to too much "braking" force---slowing you down as you might tend to land with your heel. Good sprinters land on their toes/balls of feet.


2. IMPROVEMENT IN STRIDE FREQUENCY: You can teach speed. It's called improving motor engram patterns, or more simply, creating muscle memory. Think about this scenario: imagine being forced, due to an injury, to brush your teeth with your non-dominant hand. Try it. It is the craziest thing! Until, after a few days or weeks, it becomes just as normal as your dominant hand. That's called developing new muscle memory patterns. If you teach your sprinting muscles how to sprint properly, and teach them how to do it faster, then they will learn it. The body is truly amazing at what it adapts to.

Get someone to help you with your sprint mechanics....it may feel unnatural at first--just do it & get used to it. Video your running form & practice your arm mechanics in the mirror.


I hope this gives you some "take-home" points...I welcome any discussion & questions here!