Club Blog

Trying to get into shape without the expertise of a personal trainer is one of the hardest things an individual can try to do.  Getting into great shape isn’t a one-step process. Many people don’t understand just what’s involved in reaching their goals.  There are many reasons as to why people fail to achieve a higher level of fitness without the help of a personal trainer:

People lack the motivation to start and complete their fitness goals.

Most people don’t have the knowledge to reach their fitness goals.

People lack the equipment that is necessary to reach their desired level of fitness.

People lack the time that is necessary to achieve a higher level of personal health.

Physical health and fitness are really a hobby, not a job.

How A Personal Trainer Will Give You The Motivation You Need

One of the best things that a personal trainer can do is provide you with the motivation to start and finish your individual fitness goals. Many people refuse to get into shape simply because they believe that they will not be able to complete their desired goals.

The Personal Trainer shington Has The Knowledge You Need

Your local fitness trainer has the knowledge that you need to start and finish your fitness plan. A personal trainer has the know-how from foods you should eat to the variety of exercises you should be doing to get you that body you’ve always wanted.

Your Personal Trainer Provides You With The Equipment

A great thing about a majority of personal trainers in the area is that they provide you with the necessary equipment that you need to achieve your individual fitness goals. Exercise equipment, even used equipment, is rather expensive and a personal trainer can save you a paycheck (or two) by providing the fitness hardware to you.

A Personal Trainer Will Plan Your Workouts To Fit Your Schedule

Another useful feature that comes from working with a personal trainer is that they will work with you to fit your workouts in your hectic schedule. Regardless of how hectic your schedule is, a personal trainer can work with you to find the time.

The Sporting Club offers a wide array of personal trainers just for you!  Check them all out at the Sporting Club’s website!

Initial treatment after an injury can have a profound effect on the speed of recovery and period of disability.  One of the most common areas of confusion after an individual sustains an injury is whether to use ice or heat as the initial treatment.  Sports medicine treatment principles are based on an understanding of how the body responds after an injury and how the response of the body can be modified to hasten recovery.

Fundamentals

Swelling
Swelling is the protective mechanism by which the body localizes an area of injury.  Damaged tissues in the area of injury release cellular contents into the tissues that in turn stimulate surrounding blood vessels to dilate and release reparative cells into the tissues.  The increased blood flow to the area of injury in conjunction with an increased volume of cells results in a swollen area that effectively splints the injured body part or joint. In this way, the body has immobilized the injured area thereby protecting it from further injury.

Pain
The continued perception of pain after an injury is often related to the amount of swelling that has occurred.  Swollen tissues place excessive pressure on free nerve endings and as a result, can directly initiate a pain signal.  In addition, the damaged cells in the injured area release cellular contents that act as a chemical trigger to initiate pain. Pain is a protective mechanism that the body uses to localize an area of injury and discourage the use of this area while healing is taking place.

Ultimately, the combination of pain and swelling after an injury can result in joint and muscle stiffness, muscle atrophy (loss of size and strength), decreased neuromuscular coordination, and a prolonged period of disability.  Initial treatment therefore is directed to prevent pain and swelling and thereby minimize these adverse effects of injury.

Ice versus Heat

Ice
Ice has a profound initial effect by constricting blood vessels and limiting the extravasations of fluid into the surrounding tissues.  This limits the swelling and minimizes the pain that will result from pressure on free nerve endings.  Ice also temporarily slows the metabolic activities of cells and decreases the blood flow required to sustain normal cellular function.  This is particularly important after an injury since the local circulation may be disrupted as a result of small vessel ruptures that occur with a traumatic injury. Lastly, ice decreases nerve conduction velocity and thereby can diminish pain signal propagation. The resultant decrease in pain can minimize the chance of initiating a pain and spasm cycle and allow an individual to pursue an active recovery as the injured body part heals.

Heat
Heat acts to increase local circulation by warming the tissues and causing a dilation of local blood vessels.  Heat is best utilized 48 hours after a trauma to increase local blood flow and expedite removal of damaged cellular components.  Heat should also immediately be followed by the use of ice if active swelling is still periodically occurring in the body part involved. For example, 5 days after sustaining an ankle sprain it would be reasonable to perform ankle motion exercises with the ankle placed in bath filled with warm water or a Jacuzzi. The application of ice after 15 minutes of exercises in warm water causes an abrupt constriction of the blood vessels that effectively pushes the fluid in the blood vessels out of the injured area and back towards the heat.  This use of heat followed by ice is often referred to as contrast therapy and can be very effective at reducing residual swelling in an injured area.

My Recommendations

●  Place ice on affected area for 15-20 minutes and repeat 2-3 times a day for the first 48 hours after an injury.

●  Heat can be utilized after the first 48 hours but should be followed by the use of ice to minimize the rebound swelling that can occur.

Ultimately, the initial treatment of an injury influences the timeline for an individuals return to sport or activity.  As a result, early implementation of these fundamental principles can minimize the time lost from participating in strength fitness gyms and athletic activities, minimize disability, and hasten recovery.

For more information on ankle sprains, or topics in sports medicine visit www.vallettaortho.com or call 858-657-0000. For more information on UTC Fitness Gyms, UTC Health Fitness Center Gyms and more, check out our blog regularly.

*Dr. Valletta is a fellowship trained orthopedic surgeon specializing in sports medicine and is the orthopedic sports medicine consultant to The Sporting Club. He also serves as a Team Physician for the United States Soccer Federation.