2013 IBJI Sports Medicine Tip of the Week

The Chicago Sky is proud to partner with IBJI Sports Medicine. IBJI will feature a regular "Tip of the Week'" related to common athletic ailments and injuries.

Week One
Tip to fall smart: When you foul someone or you are getting fouled, do not put your arm straight out to try to break the fall as this could cause a shoulder separation or dislocation. Instead, roll with the fall onto the side of your back which can tolerate more impact that your shoulder.

Week Two
When you are lifting weights, make the ratio of performing a quad dominant exercise to a hamstring dominant exercise 1:1 for females. This can help to prevent an ACL injury.

Week Three
An ice massage is a very effective way to ice a small area and can be applied in a small, circular motion massaging the area for 8-10 minutes to help decrease inflammation and pain.

Week Four
Combine protein with your carbohydrate consumption within 30 minutes after exercising and keep it at a 4:1 ratio.

Week Five
Replace fluids after exercise by weighing in before and after activity. Drink 16 oz. of fluids for every lb lost.

Week Six
When you are returning to activity after an injury, make your functional activity part of a rehab. Start easy, slowly increasing the intensity and time until you are back at 100%.

Week Seven
Athletes should consider adding exercise or resistance programs that differ from their normal routines. The variability can improve strength, power, agility, or other fitness areas that might be lacking and also can decrease the repetitive stress they apply to one or two body parts that the maintenance program applies.

Week Eight
Letting an injury go untreated can worsen the injury or lead to more serious complications. If you are injured you should see your athletic trainer or physician when the pain you are experiencing or other symptoms are present with activity that limits you from performing at 100%.

Week Nine
Set a sleep schedule for yourself. Your body needs melatonin, which is a powerful antioxidant your body produces when you are sleeping. If you are not getting proper sleep as an athlete you increase your risk of injury and can decrease your healing time if you are injured.

Week Ten
Using ice after activity for acute injuries can help assist with decreasing swelling and pain. Use the rule of 20 minutes on and 20 minutes off when icing multiple times in close proximity.

Week Eleven
Do not make the mistake of beginning a strengthening routine and going straight to the heavy weights as this will usually end up causing an injury. If you are not able to stabilize, control and move through the movement pattern efficiently with your bodyweight; you should not be using a heavy load at all. Become efficient at learning the proper technique and movement pattern of the exercise and then once you have perfected that movement you can begin to add weights.

Week Twelve
To prevent low back pain make sure that you are including training your core in your training program. Recent studies have demonstrated the role of the deep abdominal muscles, specifically the transverse abdominis, in providing support for the low back. Without support of this muscle there is added torsion and stress to the spine, which increases your risk of injury and pain.

Week Thirteen
Did you know that the Chicago Sky use massage in order to help support healing, reduce recovery time after an injury, ease pain, and enhance their overall well being. Massage is useful for many musculoskeletal problems such as sprains and strains, and can help decrease swelling when an injury is sustained.

Week Fourteen
Did you know that the most common cause of anterior shin pain, commonly referred to as shin splints, is medial tibial stress syndrome which is caused by overuse. Overuse occurs when an athlete is training and increases mileage or increases the intensity of their training program, which can cause an irritation to the tendons and attachments of the tendons to the bone. Other factors that contribute to this injury include poor running technique, incorrect footwear for your foot type, and muscle imbalances altering stress on the front of the leg. If you are experiencing this type of pain let your athletic trainer know so they can evaluate your injury or schedule an appointment with your physician.

Check back regularly to see the latest "Tip of the Week".