March 2019

 A current hot topic in the medical and professional sports communities are concussions. According to the CDC, “a concussion is a type of traumatic brain injury-or TBI- caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth” (CDC.gov). This rapid movement can cause the brain to shift around in the skull, thus creating a variety of symptoms that can disrupt normal function.

 A concussion can present different symptoms depending on the severity and location of the impact. Some of the common symptoms reported by the concussed individual are headaches, neck pain, nausea, vomiting, balance problems, feeling bothered by light or noise, and memory problems. Some symptoms that are often observed by other individuals such as a parent, coach, or medical professional include appearing dazed and confused, loss of consciousness, forgetting instructions, moving around in a more clumsy manner, and mood changes.

If your child or athlete has sustained any fall or hit to the head, neck, or back, it is crucial to remove them from play immediately and keep them out until they can be assessed by a medical professional. It should also be stated that while there are statistics out there that deem one sport more dangerous than another, all sports are inherently dangerous and pose some risk of injury. A concussion can also accidentally be sustained at home or at work, while performing normal activities. These injuries, wether they occur on or off the field, should not be taken lightly. While most symptoms will present themselves very soon after the injury, it’s always possible that they will continue to get worse as the hours and days go on. Some symptoms may only last a few days, while some more severe concussions can create symptoms that last for over a month. The concussed individual should be evaluated as soon as possible, whether it’s at an urgent care, emergency room, or primary care physician’s office. Only a medical professional can and should recommend the appropriate plan of care.

One big reason that concussions have been brought to the forefront of public awareness is because of the increase in prevalence across several sports, ages, and levels of play. Another is the fact that they are constantly being discussed in the media. In 2015, the movie “Consussion” starring Will Smith, stirred up some heated discussion, and in 2017 a study published by the medical journal, JAMA, only raised more concern. In this study, researchers discovered that CTE, chronic traumatic encephalopathy, was found in 99% of deceased NFL players autopsied brains. The study defines CTE as “a progressive neurodegeneration associated with repetitive head trauma” (jamanetwork.com). In short, this study suggested that repetitive head injuries sustained over many years can lead to more severe neurological pathologies as an individual ages. Other factors that can affect this liklihood include level of play, as the athletes who played professionally were more likely to develop CTE and other neurological diseases than those who had only played through college or high school, for example. While that’s not to say NFL players will almost certainly develop CTE as a result of playing professional football, the study did find a correlation that cannot be ignored.

When the movie came out and the study went viral, the NFL was under scrutiny for not having harsher restrictions in preceding years for players that had sustained head injuries during practice or games. In response to all this scrutiny, the NFL formally implemented significant modifications and new concussion protocols for players in December of 2017. While this isn’t sole solution to solve the entire problem, it is without a doubt a step in the right direction. They are paving the way, and other professional and collegiate programs are trying to learn and follow in their footsteps to create a safer environment for all athletes alike.

In sum, concussions are an injury that should be taken very seriously, especially if this isn’t the individuals first one. You should not assume that the symptoms will just “get better” on their own. It is the responsibility of coaches, athletes, parents, and medical professional alike to be educated on proper concussion protocols and be able to implement them appropriately. Luckily, our providers at OC Sports & Rehab specialize in concussion rehabilitation therapy, so if you or a loved one has sustained a concussion, stop by and see us today! Check out our website at ocsportsandrehab.com for more information.

CrossFit: It’s cool, it’s fun, its challenging, it’s effective. However, unfortunately, it can also be dangerous. Like any activity, it can lead to serious injury if not practiced safely and appropriately. For those who don’t know, CrossFit is a fitness routine consisting of a variety of functional movements, including powerlifting, gymnastic-like movements, cardio training, and plyometrics (jump training).

When many people first begin doing CrossFit, they fall in love with it. It can become addicting. It’s intense, competitive, and exhilarating. They become part of a community at their local CrossFit gym, and become attached to this style of training. This isn’t necessarily bad. Again, CrossFit is very effective and there is a familial aspect that instills accountability and consistency. However,  to some CrossFit has become the “black sheep” of the health and fitness industry because the number of injuries it creates. While there is the obviously inherent risk of injury in every sport, there has been tons of debate on the scope of a CrossFit workout, and further, a concern about the education of the instructors who lead them. Now, research has shown that CrossFit is not inherently more dangerous than other sports similar to it, such as weightlifting or gymnastics. However, CrossFit is an intense activity often taken up by the general population, with no formal training in these other sports. The lack of training coupled with intense workouts can lead to wear-and-tear of your joints. On top of that, the innate desire to perform competitively within this community you’ve become a part of can cause people to overexert themselves to finish the WOD, workout of the day, which can subsequently lead to an injury.

Many patients come into the clinic with very similar stories and injuries. They present with rotator cuff tears, low back strains, wrist and ankle sprains, and many others. They often occur when performing unfamiliar movements or when trying to outdo one’s self or someone else. They tend to be a result of inappropriate application of the FITT principle; Frequency, Intensity, Time, and Type.

Now, Rather than write CrossFit off altogether and avoid it, instead I want to share some tips that can help you stay injury-free!

1. Choose a CrossFit gym that employs coaches who are educated and attentive. AN experienced instructor should be able to make appropriate modifications for those with pre-existing injuries and age-related limitations. They should have formal education in human anatomy and strength and conditioning training as well as relevant experience in coaching and instructing exercise.

2. Choose a gym that tailored to your specific training level. If you’re a novice, do some research and find a gym that practices the fundamentals. If you’re a professional powerlifter, seek out a more intense and competitive one.

3. Leave your pride at the door. Know your strengths and weaknesses. Understand your limitations and scale your WOD accordingly. You might slay some workouts and struggle to finish others. That’s okay. You know your body better than anyone else, so listen to it.

4. Focus on form. Quality > quantity.

5. Incorporate other things like rotator cuff strengthening and core-stabilization exercises for both the abdomen and back musculature. If you don’t know if any, ask your coach. If they can’t help you, find a new gym.

6. Consistently work on your flexibility and mobility. You have to have good range of motion in the joints you are working. If you don’t, you are putting yourself more at risk for injury.

7. Finally, understand that you are your biggest cheerleader and your own worst enemy. Push yourself to get better, faster, and stronger, but be in tune with yourself to know when to stop and give yourself a break. Mental strength is as important as physical strength, so treat it as such.

One fact cannot be ignored: many Cross-Fitters injure themselves at some point. Some minor, some major, but they do occur. That doesn’t mean that CrossFIt should be avoided all together by any means. However, the fact of the matter is that many of these injuries can be avoided all together with proper training and education. This responsibility should fall on both the instructors and the members. By creating an environment that is both encouraging and safe, CrossFit can remain a great choice for the general population to utilize for their fitness regimen. If you or someone you know has acquired a CrossFit injury, come see us at OC Sports and Rehab. We can evaluate the injury and design a rehab program tailored specifically to you and your needs!