Tip of the Day

Today brings a close to athletic training month and the athletic training month tips of the day.  At the ATSNJ, we are committed to sports safety so be sure to continue to visit our website as your main resource for sport safety tips and athletic training news.

If you read a tip that you found useful you can always come back to read it.  All tips for March 2017 athletic training month can be found at http://atsnj.org/tags/tip-day...

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With the diagnosis of autism on the rise at an alarming rate, more and more students diagnosed with this affliction are beginning to participate in organized sports.  Its interesting to note that according to Autism Speaks, "research and anecdotal evidence suggest that some alternative therapeutic choices that include sports...

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GIRD is found throwing athletes that includes baseball pitcher and football quarterback, but also in tennis and volleyball.  GIRD may occur in other athletes due to their weight training demands. GIRD is the loss of normal range of internal rotation of throwers versus non-throwers.  Over time posterior capsule become tight which may lead to pain and eventually labral tears (SLAP lesion).
The Sleeper Stretch is used to prevent or control GIRD.  

  • Lie on...
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Success in sports not only depends on training but having the proper energy to train. Eating a well balanced diet will help give the body the energy to perform.

Visit http://www.eatright.org/resources/fitness/sports-and-performance for more resources on nutrition.

As a follow up to yesterday tip of the day.  Here are some tips that may work for you as you try to avoid shin pain.

  • Increase stride rate to around 180 steps per minute. You can measure your stride rate by counting the number of times a single foot hits the ground in a minute, then multiplying by two.  180 is the rate that most top endurance runners have.  
  • Minimize the number of hard workouts. Running hard puts more strain on your shins.  ...
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With spring track season now underway for over 3 weeks, in New Jersey, we thought it would be good to explain the difference between shin splints vs. stress fractures of the lower leg.

A shin splint is an inflammation of the tissue running along the bone in the shin. Shin splints develop when the muscles and tissues tear due to the repeated pounding of running. This is usually caused by inflexible calf muscles in the back of the lower-leg, improper shoe choice, shoes that are not...

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"High" Ankle Sprain vs a "Common" Ankle Sprain

Ankle sprains are common injuries. In fact, they are one of the most common injuries encountered in the United States. But what is the difference between a common ankle sprain and a high ankle sprain? And why do athletes with a high ankle sprain seem to be out for a longer period of time? The reason lies in the anatomy of the ankle and the different ligaments injured in a common vs. high ankle sprain.

The ankle is made of three...

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Everyone wants to work the rotator cuff exercises, but they forget about the scapula stabilizers.  The rotator cuff muscles originate from the scapula.  There are four rotator cuff muscles which are the suprascapular, teres minor, infraspinatus and subscapularis which originate from the scapula.  If the scapula stabilizers which include middle trapezius, lower trapezius, rhomboids and serratus anterior are weak or inhibited then the scapula will be positioned differently on the rib cage.  ...

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Have you practiced your emergency action plans for a cardiac emergency recently?

You should be preapred at all time for such an emergency, as they can happen : Soccer Star Suffers Heart Attack http://www.registerguard.com/web/sports/27784909-41/muamba-players-attac...

To read more about sudden cardiac death emergency planning visit:...

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Matters of the Heart: What is Sudden Cardiac Arrest and How Do AEDs Save Lives?

What is Sudden Cardiac Arrest (SCA)?

Sudden cardiac arrest (SCA) is the leading cause of death in young athletes. It occurs suddenly and without warning when the heart abruptly stops. Blood ceases to flow to the brain and other vital organs, causing immediate loss of consciousness or seizure-like activity.  If not treated within the first few minutes, SCA results in death.

Approximately one...

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Lightning Safety for Athletics and Recreation

With the recent lightning strike incident of the the four members of the Seymour High School (Indiana) girls softball team, serving as a reminder of the danger of severe weather it is important that athletic programs being conducted outside be prepared.

To learn about the dangers of lightning, understand lightning-safety guidelines and the proper definitions safe structures and locations, and to advocate the proper prehospital...

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How to Recognize and Prevent the Aches and Pains Most Common to Athletic Play

Athletes of all skill levels are bound to suffer some degree of injury during play or even pre- or post game. But, what exactly is your ailment and how should you treat it?

Sprains result when you over stretch or tear your capsule or ligament. Ligaments are tissues that connect bone to bone. The joint capsule is similar to a ligament and surrounds the joint.

Strains, also referred to as...

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Sickle Cell Trait is an inherited blood mutation that affects red blood cells that normally has no symptoms. People with the trait carry only one copy of the abnormal sickle gene. People with sickle cell trait are generally healthy.

During intense or extensive exertion, the shape of red blood cells can change from round to ‘sickle’ shaped. The sickle shaped cell can jam the blood vessels setting up a situation where blood can’t move freely to...

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Helpful Tips to Stay Safe in the Sun!

  1. Use SPF sun protection of at least 30.
  2. Prevent skin burning w/ protective clothing/hats, sit strategically to avoid high sun when watching.
  3. Avoid high UV sun times of 11-4pm
  4. Be aware that sweating exacerbates the effects of the sun
  5. Be aware that fatigue may make you immunosuppressed
  6. Be aware of your...
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Coaches, athletes and parents can play an active role in keeping their children injury-free. http://newbrunswick.patch.com/articles/march-is-brain-injury-awareness-m...

Use the various resources available on the ATSNJ website to best educate, prevent and manage concussions.

Resource Handouts:

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When athletic shoes should be replaced depends upon amount of usage, signs of wear and age of the shoe. The four main components of an athletic that can break down or wear out: outer sole, midsole, heel counter and shank or cut out area of the shoe.

When do you replace athletic shoes?

  1. After 300-500 miles of running or walking, 45-60 hours of basketball, aerobic dance or tennis.
  2. Shows signs of unevenness when placed...
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There are many demands on athletes; physical and mental. One of the most demanding is the physique. Click on the link to learn more about eating disorders and what to look for. https://www.nationaleatingdisorders.org/athletes-and-eating-disorders

Training errors are the most common cause of overuse injuries. These errors involve rapid acceleration of the intensity, duration, or frequency of activity. Overuse injuries also happen in people who are returning to a sport or activity after injury and try to make up for lost time by pushing themselves to achieve the level of participation they were at before injury. Proper technique is critical in avoiding overuse injuries, as slight changes in form may be the culprit. For this reason,...

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Here are some suggested stretching exercises for throwing (baseball, softball, tennis, lacrosse, etc.) athletes:

  1. Shoulder Circles: With your arms at your sides, make circular motions with your shoulders. Stand with your feet shoulder width apart without moving your arms or head. Try making circular motions forward first, and then do them the opposite way. This dynamic stretch is a good way to get started warming up and loosen your shoulders before doing...
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Running, jogging and jumping can take it’s toll on your body. Low back pain, patella-femoral (knee) pain, shin splints and foot pain can all be caused by the biomechanics of the foot and how your foot hits the ground. Custom made orthotics can sometimes be cost prohibitive, especially in a still-growing athlete. Over the counter or off the shelf inserts can often offer relief for mild conditions. They can offer additional shock absorption, increased arch support or increased stability...

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The cool down is just as important as the warm-up.  Cooling down is similar to warming up.  You generally continue your workout session, but at a slower pace and reduced intensity.

Here are some examples of cool down activities:

  • To cool down after a brisk walk, walk slowly for five to ten minutes.
  • To cool down after a run, walk briskly for five to ten minutes.
  • To cool down after swimming, swim some leisure laps...
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There is always discussion and debate about why we stretch, how we should stretch, when we should stretch and if it is beneficial. There are medical studies showing the benefits of stretching as well as studies showing the downside. For most recreational and high school athletes, the advantages to stretching, especially after activity, outweigh the negatives. Previously we discussed dynamic warm-up and stretching as part of our pre-exercise/practice routine. Today we are going to discuss the...

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Gone are the days of jogging a lap and a quick static stretch before practice. Now most collegiate, professional, and elite athletes use a dynamic warm-up and flexibility program prior to practice and competition. Warm-up is generally used to prevent injury and prepare the body and mind for the activity to follow. A dynamic or functional warm-up involves flexibility during sport-specific movements. It helps coordinate all of the moving parts: muscles, joints and ligaments and utilizes...

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From the International Association of Dental Traumatology:

  • If a tooth is avulsed, make sure it is a permanent tooth (primary teeth should not be replanted).
  • Keep the patient calm.
  • Find the tooth and pick it up by the crown (the white part). Avoid touching the root.If the tooth is dirty, wash it briefly (10 seconds) under cold running water and reposition it. Try to encourage the patient / parent to replant the...
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We are constantly reminded in the summer months and early fall to stay hydrated, but it’s easy to forget about hydrating when it’s cold outside. Because during activity we aren’t feeling hot and sweaty, we may not associate cold weather with dehydration. Unfortunately, the reality is that you’re still losing moisture, both through sweating (sweat evaporates quickly in cold, dry air) and breathing. Yes, breathing… when you exhale the air from our lungs, you probably notice it in the form of a...

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The state of New Jersey requires a physical exam annually for participation in scholastic athletics.

The state mandated forms include a personal and family health history as well as physical exam, and must be completed by a licensed physician, advanced practice nurse (APN) or physician assistant (PA) that has completed the Student-Athlete Cardiac Assessment professional development module.  Completing the health history section will help highlight any health concerns that may require...

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Ankle injuries, and more specifically lateral ankle sprains, are one of the most common injuries in athletics. Not all injury is avoidable but strengthening the ankle and working on balance and proprioception (body awareness of position and spacial relation) can help prevent injury.
For strengthening:
1. stand balanced on both feet, press off your toes to raise your heels off the ground, do the same thing raising your toes off the ground. Repeat 10 times twice a day. See...

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