Health

LOW BACK PAIN
By Athletic Trainer Tim Cooper

Low back pain adversely affects a large number of athletes ever year. In sports, back problems are a common occurrence and most often a result of either a congenital or idiopathic cause. The main cause of back pain among athletes is overuse, in which produces strains or sprains to the paravertebral muscles and ligaments. Congenital defects, which are conditions that are present at birth. These conditions can also develop into a more serious problem when aggravated by a blow or a sudden twist. Can also lead to spondolisthesis. Which is forward subluxation of the vertebra. Mechanical defects are usually the cause of bad posture, or faulty body mechanics, all of which may affect the athlete's performance. A herniated disk could be a mechanical defect caused by the posture of the lower spine. Even minor injuries can turn into serious problems, if not well taken care of or properly managed. Management: During the acute phase of these injuries it is very important to ice down for at least the next 2-3 days. Icing is done 15-20 minutes at a time. This is done at least 3 times a day. In more sever cases you may need bed rest along with ice therapy to reduce the pain and muscle spasm cycle. If these steps do not help you may need to see a Physician. Some things to do that can help prevent initial back pain: maintain proper posture during standing, siting, and exercise. Also a good balance of strength and flexibility in the waist and the legs must be maintained. Remember if pain persists see a doctor.

ROTATOR CUFF STRAINS:
By Athletic Trainer Tim Cooper

With rotator strains the muscle that is primarily injured is the supraspinatus muscle. This can happen by a violent pull, a fall on the out stretched arm, abnormal swinging motion. This could cause the tendinous tissue to stretch or even tear. Therefore the swinging motion in volleyball can cause many different stresses to the shoulder joint, which could lead to acute or chronic problems in the shoulder. The rotator cuff consists of four muscles (supraspinatus, infraspinatus, teres minor and subscapular). Injuries to this area if not taken care of can be very disabling and in which pain and loss of function can occur. Things to look for: swelling, point tenderness, pain with movement, weakness, and decreased range of motion. Management: These types of conditions are best cared for if rested for 1 to 2 weeks. This is done by (R. I. C. E.) rest by putting it in a sling, ice, compression, and elevation. This should be done several times a day for 15 minutes. You can also use non-steriodal anti-inflammatories, like Advil, Motrin, or Aleve, which can help reduce the pain and swelling. After the 1 to 2 weeks off, you will need to start a rehab program to strengthen the rotator cuff muscles and the surrounding areas. If the symptoms are still present after you do all of this, then you should see a doctor.

KNEE SORENESS
By Athletic Trainer Tim Cooper

Jumper's Knee (patella Tendonitis) is an inflamatory state of the patella or quadriceps tendon which is located over the front part of the knee. Signs and Symptoms: The athlete will feel pain and tenderness over the knee (patella tendon), and have trouble running or jumping.

Patella tendonitis has three stages. A. Pain after sports activity B. Pain during and after activity (The athlete should still be able to compete at a high level). C. Pain during activity and prolonged after activity (The athletes performance will be hampered and should see a physician).

Management: Rest, ice, compression, and elevation (R.I.C.E.). Icing should be done several times a day for 15 minutes, or ice massage, compression wraps, and taping could be done. You may also try some anti-inflammatory aids like Advil, Motrin, or Aleve, which help reduce swelling and pain. You will need to incorporate an exercise program. The exercises should include quardriceps strengthening and very importantly a stretching program to decrease the imbalance between the quadriceps and the hamstrings. If after doing all of this and the symptoms still persist you should see a doctor.

Vitiamins and Supplements

The key to being fit is having a well balanced low fat diet. I like to eat both carbohydrates and protein. My favorite food is mexican burritos and pizza.

I take daily vitamins called The Varsity II pack by Lindberg Nutrition which give me more energy to do my workouts. -I am not a big breakfast eater so I make shakes with The Fitness Labs meal Replacement and also throw in the Fitness Labs Whey Protein 90 to help feed my muscles for energy.

During tournament competition, I use Cytomax mixed with water to replenish my system to aoid cramping. Also to avoid cramping, I always drink lots of liquids and take 2 salt tablets during each day of Competition.

I get all of my vitamins from Nutrition Express phone # 1-800-338-7979. I found that they are the most reasonble prices too.

BLOCKING

• Always keep your eyes on your hitter and their hitting shoulder.
• When you read your hitter and know where the ball is going to end up, jump and press your arms over the net.
• If you are blocking angle, you should have your right hand on the ball against a left sided hitter and vice versa for a right sided hitter.
• If you are blocking line, you should have your left hand on the ball against a left sided hitter and vice versa for a right sided hitter.
• A more advanced block would be to try to "trick" the hitter into hitting into your block. This is done by "showing" the hitter an open line (or angle), then at the last second taking a step and jumping into the line (or angle) as they are swinging. Takes practice but is VERY effective, particularily at an advanced level of play. Begginers and intermediate players should stick to the traditional style of blocking FIRST, then start experimenting with this more advanced technique once the fundamentals have been mastered.
  
  

DIGGING

• Place your arms out early and away from your body
• Make sure you are on balance and not moving while the ball is being hit
• Keep your weight on your toes
• Stay inside the block so that you can see and read your hitter
• Keep your butt low to the ground to pop the ball up for your team
• Always try to dig the ball with two hands, but if you use one arm play the ball with your left arm near the left sideline and your right near the right sideline

SETTING

• always square up toward your target
• get your feet to the ball and stay balanced while setting
• try to get your hands up early
• contact the ball above your forehead
• bend your knees and use your legs to set toward your target

HITTING

• Right handed hitters should use a right, left, right together approach. Left handed hitters should do the opposite.
• When you are approaching the ball, have your arms behind you and swing them forward aggresively to help you jump higher. -Contact the ball at the top of your jump and infront of your head.
• Hit the ball with a big hand by spreading your fingers apart for hitting accuracy.
• Use your wrist to get on top of the ball to get it to the ground quickly.
• Most important is to wait for the ball to be set and stay behind the ball while hitting. Do not run underneath the ball!
  

PASSING TIPS

• Have your arms out in front and away from your body before the server serves the ball.
• Shuffle your feet quickly to try to keep the ball infront of your body.
• Keep your platform level, and hands together while following through to your target.
• Do not swing your arms, use your legs to get the ball to the target.
• Keep your elbows locked and you only need about 2-3 inches of movement with your arms.
• Keep on balance when you pass. Your legs should be at least shoulder with apart and one foot slightly in front of the other.

FLOAT SERVE

• Most important for serving is developing a consistant toss develop a routine that works and do it every time you serve.
• Toss the ball slightly in front of your forehead.
• Contact the ball with an open hand step toward your target for accuracy.
• As you contact the ball squarely on your hand, where ever your hand finishes is where the ball will go.
• To make a serve tougher, try to keep your motion similar while serving short or deep.