At Home Arm Care For Youth Athletes

Arm Care for the Baseball or Softball Athlete

 

It’s that time of year, folks.  Baseball/Softball season is going strong and athletes are feeling the aches and pains that accompany all of their throwing.  Before long, an athlete who isn’t taking care of himself will likely complain of a rotator cuff that feels more like beef jerky than strong, athletic muscle.  Fortunately, a proactive athlete can keep the majority of these nagging issues at bay.  Through rigorous foam rolling and dedicated training on the small group of muscles that maintain shoulder stability, there is no reason an athlete should break down over the course of a season.

 

The simplest action an athlete can take in preventative care is dedicated use of a foam roller or ball.  If you lack a roller at home, you can use a softball, tennis ball, or even a golf ball to relax inflamed or “knotted up” tissue. By placing a ball against a wall and leaning into it, you can cover the area where the shoulder meets the outer chest, the deltoid (the round mass on the outside of the shoulder), and more importantly, the posterior side of the body.  

 

When rolling out the back, it’s important to pay attention to the musculature surrounding the shoulder blade.  Typical hot spots in overhead athletes include the area between the shoulder blade and the spine (middle of the upper back), as well as the meat below the armpit and the back portion of the shoulder itself, known as the posterior deltoid.  By taking care of these general areas and performing additional arm care, a great deal of the risk associated with throwing can be averted.  Please note that when foam rolling, you should not roll on top of the shoulder blades or the armpits themselves, as you could potentially do damage to the underlying tissues or lymph nodes. 

 

The above areas are likely to be tender in athletes who are in season or have recently increased their pitch count.  It is important to remember that when foam rolling tissue, you should do your best to relax into the ball or roller.  By remaining tense, you diminish the effects of foam rolling.  If you are simply unable to relax, try using a tool that is less dense.  For example, it is rare that I can tolerate a golf ball around my shoulder blades, but a tennis ball does wonders.  

 

Now that we have addressed mobility, we can also discuss stability and strengthening of the shoulder girdle.  The shoulder is by far the most mobile joint in the body.  While this allows us more function as humans, there is a cost.  A mobile joint suffers from greater risk of injury.  The more capacity for movement, the more likely something is to go wrong.  If the musculature surrounding the shoulder girdle is not strong enough to absorb the repetitive trauma of max effort throwing, an athlete is placed at greater risk of injury.  If you are looking for some sample exercises to cover stability through the majority of shoulder range of motion, please see this video.  Just as stated in the video, it should be noted that these movements are best performed with lighter weights or minimal band tension.  Controlling the shoulder blades can be difficult for young athletes who are still developing body awareness, but moving with intent is vastly more important than moving heavy weight in these small muscle groups.

 

While the information above may seem as though it is a lot to digest, an athlete who takes his or her time to complete this body care on a regular basis is only looking at 10-15 minutes of work.  The exercises mentioned above are all easily accomplished at home, and the foam rolling can be performed while watching television or lounging around before bed.  Just like studying for a big exam, the individual who partakes in smaller, more focused bouts of arm care will be better prepared for any test that stands in their way.

 

For those of you interested in the benefits of self massage and foam rolling, we at Teamwork Bloomington are fortunate to have the aid of Sports Massage Therapist Leisa Parks, who not only offers her services regularly, but also holds tissue health classes around the first week of every month.  Stay tuned on social media for posts about upcoming dates.  For more about Arm Care, please feel free to contact Teamwork Bloomington.

By: Seth Eash

Keto in Bloomington

RESEARCH ON EXOGENOUS KETONES AND THE KETOGENIC DIET

The following research really peaked my interest in the technology of exogenous ketones.

Terminology/Concepts

The Keto//OS products contain b-hydroxybutyrate salts (BHB). This magical molecule is powerful! While I included a few studies related to the ketogenic DIET, the presence of ketones in the blood (ketosis) is what we are after. You can elevate your blood BHB levels either through fasting, eating a high-fat/low-carb diet, or by drinking a serving of Keto//OS, or ideally, some combination of the three. With that being said, one does NOT have to follow a ketogenic diet to  benefit from Keto//OS. In fact, I would argue that someone not following a ketogenic diet would be the perfect candidate for Keto//OS, since they DO NOT have ketones circulating in their bodies!

HERE is an excellent beginners guide to Ketone Supplementation by our friends over at manvsweight.com

Click here if you're ready to request your FIVE DAY SAMPLE.

Articles

Rod Root, the legend

Want to learn more about how Rod Root trains athletes in Bloomington, Indiana? Listen to this podcast as he talks about training youth athletes and basketball development with world renowned strength coach and thought leader, Mike Robertson.

http://robertsontrainingsystems.com/blog/developing-youth-basketball-player-rod-root/

Enjoy!

Cupping at Teamwork Bloomington--quick facts!

Quick Fact Sheet about Cupping!


1) Cupping marks are NOT bruises. The discolorations come from the blood being brought to the surface of the skin. The marks show where congestion and issues in the tissues are located!

2) Benefits - removes toxins through the skin, increases blood flow and lymph flow, softens muscles quicker, reduces hypersensitive pain areas, helps with digestion, increases range of motion, helps reduce cellulite

3) There are three different kinds of cups - silicon suction cups, plastic cups which use a suction gun, and glass cups which use fire to bring the skin into the cup

4) Cups can be used for muscle recovery, chronic conditions, injury recovery, maintaining optimal health, cellulite reduction, and detoxing the body.

5) Cupping does not hurt as it is applied. There can be some discomfort or pulling at first, but the skin and muscles get used to the cups being applied.


Feel free to ask me any other questions you might have about cupping!

Leisa Parks, CMT, CCT, CORE Myofascial Therapist

Sports Training at Teamwork Bloomington

What is sports training at Teamwork Bloomington?


There are always buzzwords surrounding strength training in athletics and one of those is sports performance and training.


Why sports performance?


Sports performance is about the ability to have excellence in athleticism for the demands of your sport.


Training for sports performance helps the athlete become robust, explosive, elastic, fast, agile, healthy in the places that demand excellence from the athlete in that sport.


For example, a sprinter needs to be built in the places the way their body is situated in competition and practice.  A sprinter will work on becoming powerful and elastic in their “sagittal plane” in both single and double leg positions.  The programming also will be accompanied with health movements so the athlete does not overtrain or over pattern their competitive movement.  We also will take care of their tissues and encourage recovery so the practice, training, and competitive edge are comprehensive.


For example a sports training session will look like this…


Repositioning of hips and ribcage through breathing, Dynamic warm up and myofascial release (stretching, rolling out)


Fast twitch muscle training warm up--throwing medicine balls, hurdles, vertimax jumping


Speed training


Strength movements


Single leg or arm movements to accompany the strength movements the best


Conditioning


Myofascial release and breathing


Recap with coach on session


All of this will be done in one session at Teamwork Bloomington and usually done 3-4 times a week depending on the seriousness of the athlete.


If you have interest in getting the best results for your sports training and off season, please contact us!  We can have a plan ready for you!


Erin Parks

Owner of Teamwork Bloomington


What is Personal Training at Teamwork Bloomington?

What is “personal training” at Teamwork Bloomington?


Teamwork Bloomington builds all of their experience off of results for their members.  We continually educate and check ourselves to ensure that our programming fits the needs of our members.


One of the most important parts of results if the personalization of the coaching.  At one time, there was an idea that we could build programming for that person and because they were doing that, they would get better.


On the flip, there also have been trends where if the weight of the lift is going up, then we know it is going to show up as better.


Even more...we have seen one program given to multiple people which probably would work to get results if it was done well, but it does not get results because it is not coached for movement and quality, but only intensity and progress.


Because our main goal is to get our members results, do the least amount of harm, and make them feel progressive and seen, we changed our programming to a coaching intensive environment.


This means the burden of expertise is on the coach to personalize the training experience.


This is different than anything in Bloomington, Indiana.


Our personal training is not private, but about seeing the person for their strengths, their weaknesses, their movements, their goals, their energy levels, their aches and pains, their enjoyment!


We create a template program which is designed based off of the potential result of the lift.  From there, the coach coaches for form, for consistency, for intensity, for productivity, and for safety.  


We do this because it is essential that the coach know the person and it is essential that the coach knows the program really well.


Because we have these two effects happening, there is always direction in the training session.


One size NEVER FITS ALL.  But a coach who believes in PERSONAL TRAINING will know that a lift can be fit to anyone, the coach just needs to know the person.


If you are looking for a personal trainer in Bloomington, consider Teamwork Bloomington.  


We build communities in health, fitness, sports performance, and results.  We are a gym family and a high level performance environment.


Those who want results and a coach will thrive in our environment.


E


Introducing Our NEW Blog!

I’ve been a teacher for a long time.  I’m hard nosed.  I’m creative.  I’m driven.  I’m goal oriented.

 

Now as I am in the youth development work, it is important to write on the state of change.

 

Every week I will discuss tactics, climates, challenges, along with tips and lessons on working with young athletes.

 

What will fluctuate is the fitness level, personality, and goal of athlete.  All will be relevant.

 

Today I wanted to give my philosophy on coaching young athletes.  

 

Arguably, I would never consider myself an expert, but I do have an understanding of human behavior.

 

When it comes to coaching athletes, I have 2 things I am hoping to accomplish.

 

  1. Create trust.

  2. Instill excellence.

 

And in this order.

 

The creating trust is probably the easiest because it is all about the athlete.  The relationship is driven by my interest in their success.  

 

On the other hand, instilling excellence is much more challenging.  Specifically in a strength training setting.

 

Athletes are busy and parents are protective.

 

Now that does not mean I am trying to beat them up as a coach, but as the only person that does not punish for poor performance, I have to be really good at influence.

 

This involves parent interaction, being present, and being much more interested in the athlete than anyone else.

 

Weird, right?  

 

Strength coaches get the least attention and respect, but probably develop an athlete more than most coaches.

 

In our first 3 blogs, I will be talking about YOUNG athletes.  8-10 year old children that are either pushed by parents to be great, need to get moving because they have got energy to expel, or their parents are trying to instill a sense of health in their athlete.

 

I start here because it is the easiest age, but most physically demanding as a coach.

 

If you are out there, reading this and trying to figure out how to get your kiddo moving, this will be a great theme for you!

 

Let’s take care of our athletes and build some mental resilience along the way!!