And since an estimated three million kids are injured each year while playing sports it’s hard to blame anyone for tip-toeing the line. There are three kinds of injuries you should be on the look out for when your kid starts a sport: growth-plate injury, sprains & strains and overuse injury.

Sprains & Strains

A sprain is caused by a ligament being stretched too far. A more severe tear in the ligament is a strain and is often caused the same way as a sprain. Symptoms include inflammation, localized pain, swelling and loss of normal function of the limb. There are simple ways to treat a minor sprain or strain:

• Rest: The sprain should be rested. No additional force should be applied on site of the sprain. If, for example, the sprain were an ankle sprain, then walking should be kept to a minimum.

• Ice: Ice should be applied immediately to the sprain to minimize swelling and ease pain. It can be applied for 20-30 minutes at a time, 3-4 times a day. Ice can be combined with a wrapping to minimize swelling and provide support.

• Compression: Dressings, bandages, or ace-wraps should be used to immobilize the sprain and provide support^.

• Elevate Keeping the sprained joint elevated above heart level will also help to minimize swelling.

Growth-plate injury

Growth-plates are the areas of developing tissue on the ends of a child’s bones. As a child becomes an adult, the soft tissue hardens to become bones. If an adult injurers the same place as a child, it may just ache. If the growth-plate is damaged your child needs to see an orthopedist. Growth-plates are located in the fingers, feet, ankles, hips, forearms, collarbone, upper legs, and lower legs. Damaged growth plates can result in improper growth and can cause lasting pain.

Overuse injury

Some parents may believe that a kid should focus on one or two sports, but they would be wrong. Kids’ bodies are meant to go through the same kinds of motions and movements over and over. In fact, when a kid focuses on one sport that kid is more likely to have an overuse injury at least once. Overuse injuries can result in severe problems that can only be resolved through surgery. Overuse injuries include:

• Tennis Elbow
• Little League Elbow
• Shin Splints
• Knee injuries
• Constant pain in specific parts of the body including the back and shoulders.

Precautions should be taken to protect kids. The best precaution is to have a coach trained in sports safety and injury prevention. An affordable and comprehensive test can be found at NCSS (www.SportsSafety.org). The NCSS was founded by Dr. Lemak to improve safety training and injury prevention on all levels of youth sports.

Other precautions are constant adult supervision, a physical exam before and after a sport’s season, proper safety equipment, warm-ups before a game and cool-downs after a game.

Tell us if your coach is prepared for emergencies on the field.

This is what will power looks like.

We know several things are true in fitness. It is hard to begin. Keeping momentum is more difficult. There are hurdles to overcome (sometimes real hurdles). And fitness is not one-size-fits-all; that’s something we’ve said before on this blog, but it’s worth repeating.

Setting foundations is important when trying to achieve fitness goals.

The Basics – a dash of preparation and a lot of will power

Motivation comes and goes, but will power lasts a lifetime. Or something like that. Truth is motivation alone isn’t enough to build a foundation. Why? Motivation is hard to come by and easy to take for granted. Some days, you pop a B-12 and you’re ready to take on the World. Most days probably aren’t like that and it requires an equal amount of prep and will power to get through a workout.

Prepare yourself by planning your routine. If you belong to a gym, check out their class schedule. Stay consistent each week while working out different parts of your body each day.

Once you’ve developed the will power to get active, feel free to mix-it up. Gym people: see what new classes are being offered. If your routine is out-of-home, download a video podcast for something different.

Going stag is better than not going at all

A partnership or group should not be part of your foundation. The moment you have to go stag, your foundation will crumble. That’s not to say partnering with a friend for a workout is a bad idea. But almost anything you can do by yourself, you can do with a group.

You have to be strong alone before you can be strong with a group.

Ring, Ring – it’s your body calling

Probably the most important thing anyone can do when creating a foundation for fitness is learning to listen to his or her body. If you’re pushing yourself, you’re just hurting yourself.

Having an ache or sore muscle isn’t the same as pain. Learning to tell the difference between what you should be feeling and what you are feeling can be difficult. Before you start any activity get a physical. A physical will help you know the limits of your body. And if you start to feel uncomfortable about any ache, check with your physician ASAP.

What are your foundations?

A higher-fiber alternative to plain milk, this smoothie doubles as a smart breakfast or a milk shake-like treat. One serving of the smoothie contains 315 milligrams of calcium, roughly the same amount as a glass of milk. Freeze and store extra bananas in zip-top plastic bags so you can whip up this smoothie in a flash.

Where will my doctor be?

Dr. David Lemak and Dr. Agee are joining the move. Our outstanding team will be pioneering work in the field of orthopedics and sports medicine as we continue our successes and join the complimentary team already established at Trinity. Last month Trinity was named #1 for overall cardiac care in Alabama by HealthGrades.

Dr. Lemak said, “The Trinity team has a clear vision for creating the region’s premier sports medicine
and orthopedic center where we can provide exceptional care for the area’s athletes and
orthopedic patients, and I welcome the opportunity to be a part of this exciting effort,” in a press release released today.

Dr. Michael Patterson will stay at our Shelby County location.

We’re moving big!

Over 100 physicians and doctors have studied under Dr. Lemak and our practice. And we’re still counting. Trinity is currently seeking regulatory approval to complete construction on the hospital project on Hwy 280. The construction would allow us to focus on creating a state-of-the-art hospital with cutting-edge medical technology that would make us the premier destination for improving life after a sports or other kind of injury.

Dr. Lemak had his hand in the architecture of the building, surgical service and designing operating suites.

We will continue to train the next generation of doctors while giving our patients personalized care.

About Trinity Medical Center
Trinity Medical Center is a 560-bed, comprehensive medical center. The hospital offers
programs and services in all medical and surgical areas.  This includes cardiology,
robotic surgery, oncology, neurology, women’s health, mental health, digestive diseases,
geriatrics, physical medicine and rehab, sports medicine, cardiac and pulmonary rehab,
and emergency care.  The hospital’s medical staff includes more than 600 physicians
representing 30 specialties and subspecialties.  Long recognized as a leader in
Cardiology Services, Trinity Medical Center has been ranked by HealthGrades in 2010
as number one in Alabama for Overall Cardiac Services, number one in Alabama for
Cardiology Services, and  number one in Alabama for Coronary Interventional
Procedures.  Trinity is also the recipient of the HealthGrades Coronary Intervention
Excellence Award™ in 2010.
Lemak Sports Medicine and Orthopedics is redefining health and wellness for athletes,
active professionals, and youth. Lemak Sports Medicine currently provides sports
medicine coverage to over eighteen high schools and four universities throughout
Central Alabama, as well as numerous professional sports teams and leagues. Lemak
Sports Medicine currently has two locations; Brookwood Medical Plaza and in Shelby
County in Alabster.

Repetitive-use injury results from bad equipment, poor prep, training error and routines that focus on only one part of the body.

Preventing repetitive use can be simple:

1. Check with a physician before you begin a new training routine. Unique bone structure, growth spurts and muscle-tendon imbalances can lead to problems even if an athlete does everything else right.

2. Don’t overload. Pace yourself.

3. Shoes. Wear the right pair of shoes… and other equipment. Also, make sure to train during proper field conditions.

4. Slow and steady wins the race. Most repetitive-use injury happens at the beginning of the training and when the athlete is nearing his threshold. Improvement is important, but don’t overdo it.

5. Cross the tees. Cross-fit training (or mixing routines that work different parts of the body) is a great way to stay active and prevent repetitive injury.

6. The number one most important thing to keep in mind is listen to your body.

Have you experienced repetitive-use injury? How do you avoid it?

Fit.Music
Are you looking for “fresh, free, fitness music mixes?” Then add fitMusic podcast to your library. fitMusic.com is the free online source of new and original music specifically for people who love to listen to music while they spin, run, walk, exercise—however they like to keep in shape. Some even find it a better alternative to Nike + workout.

Good Bite
“Good Bite is Delicious Made Easy.” And with over 50 episodes of easy-to-make recipes, you’re sure to find something when you’re searching for the answer to “What’s for dinner?” How about Cranberry-Walnut Chicken Salad? Or Summer Chicken Paillard with Avocado Citrus Salsa?

Yoga Today
Mission: make yoga accessible to everyone, everywhere.

Nutrition Diva’s Quick & Dirty Tips for Eating Well and Feeling Fabulous
The title is long, but this podcast isn’t. Usually roughly 5 to 9 minutes each, you can learn about eating well and “feeling fabulous.”

CrossFit Radio
If you’re interested in the CrossFit craze then you’ll probably like this podcast. Topics covered in this podcast include interviews with community members, trainers, HQ staff and opponents of CrossFit (so you get even the cons of CrossFit). No rock is left unturned.

Lean Beef

Lean beef is an ideal source of protein, and stir-frying is a quick and easy cooking method. Healthy carbohydrates from rice, and fiber from fresh veggies make this meal perfect after a strength workout. Consuming 20 to 30 grams post-exercise is plenty, and this recipe puts you right in that zone with 24.4 grams. View Recipe: Sirloin and Vegetable Stir-Fry

Eggs and Egg Whites

Eggs have it all. They’re one of the highest-quality protein sources around, because they contain all the necessary amino acid building blocks for healthy muscles. Have this omelet for breakfast, lunch, or dinner with 100 percent whole-grain toast for a satisfying meal that provides about 25 grams of protein and about 15 percent of your daily fiber needs. If you’re watching your dietary cholesterol intakes, you can make this recipe with just egg whites or egg substitute and soy cheese in place of the smoked Gouda. View Recipe: Omelet with Summer Vegetables

Protein-Rich Soy

Tofu makes a filling and tasty burger! This vegetarian protein source is full of heart-healthy fats and, like all veggies, is cholesterol-free, yet it still provides your muscles with high-quality protein. (This recipe contains 10.5 grams.) Fresh tomatoes and peppery watercress top off this sandwich, adding flavor plus small amounts of vitamins A and C. View Recipe: Grilled Lemon-Basil Tofu Burgers

Whole Grains with Protein

Quinoa (pronounced “KEEN-wah”) is a mild grain with a pleasant chewy texture―and it’s higher in protein than most whole grains. Cooked in broth, it has even more flavor. Lima beans, black beans, and tofu add extra protein and fiber to this satisfying vegetarian salad, which contains about 10 grams of protein per serving. View Recipe: Black Bean-Quinoa Salad with Basil-Lemon Dressing

Legumes

Legumes such as lentils, beans, and peas come packed with both healthy protein and carbohydrates. Lentils contain metabolism- boosting B vitamins as well as magnesium for bone health and iron for healthy red blood cells. These salsa-topped crispy cakes make a delicious vegetarian entrée with about 16 grams of protein. View Recipe: Red Lentil Cakes with Simple Tomato Salsa

Skinless Chicken Breasts

Skinless chicken breast is one of the leanest sources of protein. One 3-ounce serving has 94 calories, 20 grams of protein, and about 1 gram of fat. Quesadillas are easy to make with many fresh vegetables and some low-fat cheese. Use whole wheat flour tortillas to incorporate some additional whole grains. View Recipe: Spicy Chicken Quesadilla

Fish Rich in Omega-3s

Seafood is an ideal protein because it’s low in artery-clogging saturated fat. Plus, fatty fish rich in omega-3 fats can help lower triglyceride levels. There are so many kinds to choose from that there’s something to please everyone’s palate. Cod is a tender and mild fish and contains about 135 mg of omega-3s per 3-ounce serving. Cod also contains selenium, a mineral with antioxidant powers involved in enzyme function. View Recipe: Pan-Seared Cod with Basil Sauce

1. Unwind after a long day.
2. Have time for yourself.
3. Find time to think.
4. Get some fresh air.

If you’re into group running, it’s a great way to have quality time with friends. Or you could join a local running group and make new friends.

Here’s a video on preventing injury while running.