CHI Franciscan

chifranciscan.org /// CHI FRANCISCAN HEALTH 3 Whether you're a prep all-star or a weekend warrior, simple steps to avoid injury can help you stay on the eld, trail or court. NORTHWEST HEALTHY TIP STRENGTH AND FLEXIBILITY GOAL: ADD STRENGTH TRAINING AND FLEXIBILITY TO YOUR WORKOUT TWICE A WEEK. For more tips on how to remain Northwest Healthy, visit NWhealthy.org. NONSURGICAL WAYS TO GET OFF THE SIDELINE Surgery is almost always a last resort for treating sports injuries because orthopedists and sports medicine physicians have many other ways to help athletes get back in the game. "Treatment options vary by injury, but in general, the goal is to strengthen the core and improve flexibility," said Christine Harris-Spinks, MD, MPH, family and sports medicine physician at Franciscan Medical Clinic in Auburn. "If strength and flexibility are lacking, which is often the case with overuse injuries, I'll prescribe physical therapy (PT). If, for example, an athlete is spraining her ankle over and over again, I'll send her for PT to strengthen and stabilize the muscles in and around the ankle." Other therapeutic options include braces, pain-relieving injections, nonsteroidal anti-inflammatory medications, massage and the RICE method (rest, ice, compression and elevation). SPRAINS AND STRAINS of muscles and ligaments, including those in the knees and ankles, are the most common sports injuries that bring children and adults to Christine Harris-Spinks, MD, MPH, family and sports medicine physician at Franciscan Medical Clinic in Auburn. Use these tips to keep yourself and your family safe while playing sports. BUILD STRENGTH FROM THE MIDDLE A strong core is a safeguard against leg, back and abdominal injuries, and it also improves form and athletic performance. Try plank exercises to improve core strength (see page 14 for a step-by-step demonstration of a plank variation). STROLL INTO EXERCISE Don't leap from a sedentary lifestyle into running three miles a day. Instead, choose a fun introductory activity and gradually build up the duration and intensity of your workouts. "Being out of shape or overweight and jumping into exercise can lead to joint problems, among other injuries," Dr. Harris-Spinks said. "Talk with your physician about the safest way to get started, which may include walking, Pilates or yoga." DIVERSIFY YOUR ATHLETIC PORTFOLIO Playing a variety of sports is a healthy investment. By trying new activities, you'll distribute the benefits of exercise more evenly among muscle groups and keep overuse injuries at bay. Young athletes are particularly susceptible to these injuries as a result of specializing in one sport practically year-round. Set a good example for your children by enjoying many athletic pursuits. BREAK OUT OF THE AEROBIC BOX Cardiovascular exercise is important, but if it's all you're doing, you're not reaping the full benefits of physical activity—and you could be setting yourself up for injury. "Even if you're training for a marathon, you should do activities other than running, such as biking and working with resistance bands," Dr. Harris-Spinks said. "Devote your workouts to strength training and flexibility at least twice weekly." Don't let an injury keep you from enjoying the sport you love. Learn how CHI Franciscan Health can help you return to play at chifranciscan.org/sportsmed. Your Injury Prevention Playbook GOAL: ADD STRENGTH TRAINING Northwest Healthy, visit NWhealthy.org. CHRISTINE HARRIS SPINKS, MD, MPH

• Cover