There is a lot of "scary" information about injuries sustained playing football.  Concussions, broken necks, torn ACLs, dislocated shoulders, and the list goes on.  Any parent is terrified by just thought of  "going to the emergency room" because their child was tackled too hard or landed funny on their knee.  The tough part about football is this is "the nature of the game," and while some injuries are reduced with proper equipment and training, others are just going to happen.

Football is a Collision Sports....Not a Contact Sport

Something that is important to clarify is that football is a "collision sport" not a "contact sport."  This is defined as repeated hits that sound more like car wrecks than two people bumping into each other.  Advances in padding and helmets, including more durable plastics, creates a crashing sound that is heard throughout the field.  As children get older, this tackling noise escalates to semi-trucks hitting each other head on every 30 to 60 seconds. 

While in sports like baseball, soccer, and basketball, contact does occur but it is not frequent and not the primary instinct of every player on the field.  The game of football revolves around blocking and tackling so someone with the ball can run through the mess.  This means during every play there is usually some contact between every player on the field.  The body was only meant to take so many hits, thus, too many explosive hits or just the sheer volume of repeated blows wears down the body.  

ACL Tears and Broken Bones

Football is notorious for broken bones and ACL tears.  Up on the line, body parts are flung about wildly, offering a change for a foot or knee to get caught in a precarious position, resulting in a torn ACL.  Taking a hard hit to the rib cage can break ribs while landing on a outstretched arm can snap a wrist or worse, breaks when another player steps on a hand or fingers.  

Training techniques, such as proper conditioning and mechanics, reduces risk of these injuries but they are going to happen.  This again is the nature of the game.  No matter how many lunging drills an athlete participates in to promote good hip/knee control it will never offset a 200+ pound person tripping and falling into the side of a planted foot.  In the NFL, players get hit constantly but get up for the next play, seemingly without a problem.  Then one "funny looking hit" results in a broken arm or ribs, simply because of bad luck. 

Reducing Risk of Injury in Football

In respects to football, there are many injuries that are going to occur regardless of safety measures, careful observation by parents and coaches, or through training techniques.  Broken bones, sprains, and strains are simply part of the game.  The following is a list of means to reduce risk or prevent major injuries should they occur:

• Head Injuries - Any sort of serious head injury or signs of a concussion means no playing until evaluated by a physician.  To learn more check out www.youthsportsparents.com  There is a ton of information to help evaluate, assess, and respond to a head injury. 
• Pain While Sleeping - Pain that does not go away at night, keeping an athlete up, is something that should be looked at.  Pain that does not decrease with rest suggests a more serious injury and should be evaluated by a physician.
• Constantly Limping or Holding Arm - In football, every play will "rough up" some players, resulting in them standing slowly or limping around a bit.  This pattern continues for a whole game, day, or even week and the athlete should be evaluated for bigger issues. 
• Overtraining- If an athlete is getting slower, less responsive, and just doesn't have the energy they use to, it is time to get the doctor involved.  Many times overtraining results in the body breaking down faster than it repairs itself.  Often just a few days or week rest and the athlete is good as new.  
  
   

Any sort of serious head injury or signs of a concussion means no playing until evaluated by a physician.  To learn more check out   There is a ton of information to help evaluate, assess, and respond to a head injury. 

The hardest part about "sticking to a workout routine" is....well, sticking with it.  It is difficult enough spending many hours each we sweating on a treadmill, hitting the weights, or avoiding all the tasty desserts at the office.  The most important way to establish a regular routine is to have goals.  Not lofty goals.....real concrete attainable goals that are written down and evaluated as time passes.

Setting Workout Goals

Many people fall into the trap of starting a fitness routine without a concrete reason.  If the inspiration was birthed from reading a Cosmo or Men's Health and saying, "Yeah....I want to look like that," it is not going to be enough.  Establishing personal goals based upon what other people are doing (in a magazine, airbrushed, and probably spending 3 hours in the gym to keep their modeling gig) is the way to go.

Often, fitness goals look like the following:

• Lose 40 pounds for Beach Season
• Run a marathon
• Drop 8 dress sizes
• Increase bench press by 100 pounds
• Prepare for sports season
• Office is running a weight loss contest
• Get healthy

At the end of the day, all of these goals have two main running themes:

1. Look Good Naked
2. Accomplish Something that is Difficult to Establish Self-Worth

Analyzing Fitness Goals

Let's analyze this.  The first one "look good naked," that is pretty easy.  All weight lose, sculpt arms, or drop dress/pants size goals are to look better naked.  Psychologically, this is raises self-esteem when other people tell you how good you look.  Great!  There is nothing wrong with that.  The problem comes in when a person measures their waist and muscles everyday, along with staring at scale 10x a day.  Falling into this pattern of "obsession with pounds" can frustrate someone trying to stick to a workout routine. 

The object of this goal was to feel better about yourself.  Consistently "beating yourself up" is not the way to go.  Setting a goal for losing 40 pounds is fine.....assuming it is done over months to a year, not if beach season is a few weeks away.  Because sticking with and attaining this goal leads right into "accomplish something that is difficult to establish self-worth."

What does this statement mean?  Simple, "you feel good that you set out to complete something difficult and you made it happen."  Running a marathon, preparing for a sports season, or getting healthy are all long term things that have personal benefits to them.  It is like a personal resume that is only for you to see.  Not establishing a goal in respects this area is debilitating.  Saying "I am going to run everyday" without a purpose does not last long.  Believing "getting to the gym 5x a week" without a reason and long term purpose won't make it through the month. 

Long Term Results with Fitness

Establishing a regular workout routine is more than just about "getting fit," is a commitment to a lasting healthy lifestyle.  Media and those selling products, such as pills, quick fixes, and "the only exercise machine you will ever need" are trying to make this area of interest very difficult to understand.  It is not complicated!  Eat healthy, exercise, and manage stress all generally fall in line with whatever goals are set forth.  Start simple....start now. 

Little League programs have instituted many guidelines to reduce the number of pitches thrown per game, week, and for what team.  All in all it has been a pretty good job to spread awareness.  Their guidelines have gotten many parents and coaches to get out "the clicker" and count pitches.  But the question still remains is why during the Little League world series does it seem like every other or third pitch is a curveball or breaking pitch?  Parents and coaches are getting the idea but are still missing the big picture when it comes to pitching. 

Curveballs Hurt the Arm at Young Ages

If there is no other statistic to prove what to many breaking balls does to the pitching shoulder, just ask any sports orthopedic surgeon that works on ball players?  You may not have time....because they are too busy doing surgeries!  Breaking pitches, curveball and sliders (more notably sliders), put an increased strain on the elbow and shoulder when thrown.  The snapping or the wrist, altered arm angle, and torquing of the elbow produces a motion that allows a ball to curve and drop, great for a pitcher looking for a strikeout but really bad for a 11 year old's arm. 

Particular to the slider is the increase in baseball pitcher injuries in the pros.  Since the 1980s, more pitchers have been placed on the DL and in surgery as the slider has become more part of the "normal routine."  Interestingly enough, the slider is different then other pitches, as the arm rotates around the body quicker than a fastball, change up, or even curveball, resulting in increased stress at the elbow.  What does this translate to?  Pretty much surgery if done too much at a young age.

Too Many Breaking Balls Bad for Pitchers Long Term Future

While this article could turn into a long explanation of skeletal immaturity vs. throwing too much....the point has been made.  Here is another consideration.  Throwing too many breaking pitches will hurt future development.  What does this mean?  Simple, becoming dependent on throwing "junk" pitches at a young age to "get batters out" may do well at the 8-14 ages but into high school, college, minors, and into pros it won't work anymore.  A pitcher must develop command of a fastball and change-up, being able to place the ball wherever they want with consistency.  By developing the ability to strike out batters with fastball and change ups at a young age, the incorporation of breaking pitchers later (after 16 years old) will add to a foundation of throwing.  A pitcher with a great fastball and change up can throw a mediocre curveball and still find great success.

Many pitchers will counter with "but practice makes perfect."  Throwing more
What the Pros are Looking For
breaking pitches results in a stellar slider that can strikeout any batter.  The only problem with this is the scouts for colleges and the pros don't care!  Here is what they want:

1. Command of a Fastball
2. Command of a Change-Up
3. A Body to Put More Weight On
4. A History of Minimal to No Injuries

They can teach pitchers how to throw breaking pitches....that is their jobs.  The four bullets above they cannot teach and are highly coveted at all levels of play.  Most particular these days are "a history with minimal to no injuries."  No damaged goods....period.  Staying healthy and relatively injury free is the way to go.   

Whether it is picked off a tree or soaking in a bath of sugar water, people sometimes believe that "fruit is fruit."  Although regular fruit and canned fruit came from the same place, by the time these two different foodstuffs hit the digestive system they are not as similar.  In the end, eating the real stuff is a greater benefit that anything in a can.

Differences Between Fruit and Canned Fruit

For this example, the fruit in question will be a pear.  A regular pear, one picked fresh, shipped, and bought at a grocery store, is a very nutrient dense fruit......very tasty.  The halved pear slices bought in the store as picked fresh, shipped, stripped of skin and sliced, bathed in high fructose corn syrup, and then pressed into a can.  In the end they are both still pears, but the body does not see it the same way.

A great benefit about all natural fruit is it provides carbohydrates, water, and a variety of vitamins.  When the "natural pear" hit the stomach, a series of events unfold to break down all the skin and tough fibrous substances that hold in the nutrients.  This process slows down the digestion process and releases sugars at a steady pace into the blood stream, helping to balance blood sugar.  All along, the fibrous junk inside the pear acts to "clean up" the colon on its way out, a process that is believed to reduce chances of polyps that lead to colon cancer.  All together a pretty good system. 

The canned fruit counterpart does not act quite the same.  Stripping of all the skin and soaking in high fructose corn syrup (HFCS) makes digestion a lot easier.....too easy.  That same pear "in a can" has a significant amount of added calories with the HFCS and digestion happens too fast as there is less breakdown necessary to get the pear into the blood stream.  Sugars, including the very un-natural HFCS, blast the blood stream fast and create a "high" sensation that will follow with a "crash" later.  The canned fruit does not establish the natural balance that the "picked and eaten" one does, thus, throwing off the whole system and benefit for the fruit all together. 

Eat Natural Food

Eating natural food is the better way to go.  This does not mean everything has to have an "organic" label or have a back story about growing in some grandma's backyard with her "own two hands."  It is much simpler that this.  EAT REAL FOOD, NOT FOOD LIKE PRODUCTS (shout out to Michael Pollen for quoting that one).  An apple is much difference than processed sliced apples dipped in caramel....they are no longer the same thing to the body.  

So, if you are feeling up and down all day (highs and lows) check out your diet.  From the economist viewpoint, don't go crazy and eat nothing but organic carrots and broccoli and condemn anything in a box.  Find some balance.....start with a salad instead of french fries.....an apple instead of applesauce.......or how about one cheeseburger instead of ten.  Yummy!

There several things in this world that the "less expensive version for" is generally okay.  Knock off purses and wallets may fool some people but have a bad pair of running shoes does not "trick your body."  From an economist standpoint, shoes get a considerable amount of work everyday, particularly when running.  Depending on speed, 3x to 10x your body weight could be exerted through your joints with each pounding step.  Have poor support or flimsy shoes can cause body aches that could have been avoided.

Top 3 Reasons to Have a Good Pair of Running Shoes

1. Good Investment - Shoes have a great "bang for your buck" ratio that makes them a good investment.  Everyday, people spend hours on their feet, suggesting the "per use" cost of shoes is very low. 

2. Protects the Feet - Running puts considerable stress through the feet with every step.  A "cheap" pair of running shoes may break down faster and not spread out the forces correctly through the feet.  This can translate into plantar fascitis, heel bruising or spurs, or perhaps a strained achilles tendon.

3. Saves the Back - Pretty much every step a person takes leads to something involving the back.  About $100 billion is spent on back related problems each year.  By popping for a nice pair of running shoes, it will reduce the risk of excessive compression through the spine with each step.  Of course, strengthening and having good running form doesn't hurt either. 

There is a lot of pressure to "weigh" a certain amount in American society.  Too often we get caught up on a single number that often does more damage to our psychology than our actual body's.  Research has concluded that carrying a little extra weight isn't a big deal, something that contradicts every BMI measurement ever taken.  Nevertheless, being a 100 pounds overweight is still generally bad for your health.

Carrying Extra Body Weight

"A Case for Those Extra 10 Pounds ," an article printed in The Wall Street Journal and written by Katherine Rosman, suggests that carrying some extra weight isn't a big deal.  The article points out that "carrying an extra 10 to 15 pounds" demonstrates no major health complications and in some cases decreases risk for osteoporosis.  The argument for good bone density has to do with "subcutaneous tissue releasing estrogen" which generally improves bone strength. 

Furthermore, the article points out that that small amounts of exercise "just two times a week" can reduce the long term affects of a sedentary lifestyle.  This research supports other findings that doing "just a little bit everyday" helps reduce risk for cardiovascular disease, diabetes, and general physical ailments, the result of lack of activity.

Psychology of the Scale

Men and women around the U.S. spend a considerable amount of time and energy lamenting over what a scale says.  Small movements of 3 to 4 pounds cause panic at times.  More often than not this is the result of wanting "to look good" or "fitting into a certain pair of jeans."  While important to maintain a healthy weight, this research supports the fact that a few extra pounds "won't kill you."

Look at weight from an economist standpoint.  Having a few extra pounds may show up on a scale but is it apparent to anyone else?  The answer is not likely.  Weight can vary 2-4 pounds on a daily basis, simply dependent on clothing worn, water and food intake, and general time of day.  Scales also have a degree of variability, perhaps being too high or too low at any given time. 

Weight is simply what shows up on the scale, not necessarily a representation of how you feel.  Lifting weights and regular exercise increases muscular mass and bone density, increasing overall weight on a scale but providing physical and health benefits at the same time.  Too often the psychology of the number itself is detrimental.  After reading an article that says someone that is 5 foot 4 should weigh 120 pounds, someone that is 128 may break out in a panic.  This article does not take into consideration for muscular mass, general bone structure, or more important where the supposed extra 8 pounds is carried. 

So many variables go into weight that living and dying by the scale is more counterproductive that good.

Not Stressing Out About Extra Weight

A few extra pounds is not going to kill you.  That is what the research says but it is more important what you think. 

Yes, being 100+ pounds overweight is still a very bad idea.  We are talking about not stressing out about 10 pounds, but adding another "0" to that number brings about massive complications. 

So, if you eat healthy, exercise on a fairly regular basis, and are still carrying a couple extra pounds according to the scale or an article read in a magazine.....don't stress out.  It may be unwanted but at least now you know it isn't going to kill you. 

It is hard enough to exercise on a regular basis, let alone find the time in an often very busy schedule.  Too often exercise gets bumped down to the bottom of the list of "things to do," and even when there is available time is still not terribly important.  Though schedules are tight, it is important to squeeze in a regular pattern of exercise to ward off many of the problems that kill Americans.

Ignoring Exercise Causes Health Problems

Many articles and experts suggest a myriad of things negatively impacts health.

• Smoking
• Not Exercising
• Overweight
• Stress
• Excessive Alcohol Consumption

Exercise addresses 3 out of the 5 of these problems, and the other two (smoking and alcohol consumption) are often compensatory mechanisms and habits developed from dealing with stress.  Fit exercise into the schedule regularly and from an economist stand point you are really maximizing your value. 

How Regular Exercise Helps

Whether it is working out at 6 in the morning, going for a late night walk or run, or perhaps finding 30 minutes at lunch to lift some weights, exercise needs to work with your schedule.  This "scheduling" concept is important because if there is a not a goal or designated regular time to exercise.....it won't happen.  Schedule are set for work, when to take kids to and from activities, and on a most basic level when to sleep.

The body and mind expect certain things to happen at certain times and exercise is no different.  Exercise is not something to just "fit in when you can."  Regular exercise helps control weight and decrease stress.  High levels of stress increase the body's propensity to gain weight and gaining weight can often make people depressed, causing more stress......that increases weight!.  Smoking and alcohol are temporary weighs to get a "buzz" to alleviate stress but over the long haul destroy the body.

Scheduling Exercise for Lasting Health

Many Americans spend thousands on smoking and alcohol each year to "manage" stressors, often turning into a deadly habit.  Everything in life is more important that exercise, even when time is available too many just want "to relax on the couch" when they had been sitting for 10 hours at the office.  Scheduling exercise is no different than scheduling your life. 

Exercise has many positive affects, therefore, making time for it is important for you!  If you are a person that is struggling to go from 5 miles to 7 miles of running in the morning.....this message is not for you.  But, if you are a person who is gaining weight, feeling stressed out, and turning to everything else (food, smoking, alcohol, mindless TV) to relax perhaps making it a point to exercise regularly will help.  Get moving!

One of the most important components of hitting a golf ball is a strong core and good mid back flexibility.  Too often athletes are very tight in their mid back from overdeveloped latissimus dorsi.  Maintain good mid back flexibility with a strong lower back and core is critical to swing faster, harder, and more accurately.

Improving Speed of Swing

The lower back was designed for more stability, as indicated by larger bony processes on the outside of the spine.  The lower back is very good bending forward and backward, as well as side to side, but the amount of available rotation is limited.  Too often, golfers will try to over rotate their lower back to generate more power but will sacrifice accuracy.  Furthermore, the strain on the lower back musculature will inevitably wear out due to over rotation. 

Looking at this as "economy of motion," improving mid back flexibility allows the shoulders to more freely rotate around the body, settling into a comfortable position without rotating the lower back significantly.  Furthermore, with the mid back more rotated the body has more time to generate club head velocity before striking the ball. 

Exercises to Improve Mid Back Flexibility

Take the club in both hands and rotate side to side. 

IMPORTANT - Do not rotate the hips or move the lower body at all.  Accomplish this by tightening the stomach muscles and focusing on rotating with your shoulder blades.  Only rotate as far as your body will let you without moving your lower body.  This will indicate your current level of mid back rotation with lower back / core control. 

This motion, for a few minutes before hitting a golf ball, will improve your ability to maximally rotate the mid back while learning to control at the lower back.  Many golfers fall in the habit of over rotating the lower back.  This does not improve the mid back flexibility and encourages improper motion.  The key to golf is consistency and playing within your bodily limits. 

To improve mid back motion, work on it at the driving range.  Once on the course, staying within your swing is key to consistent results and overall good play. 

Preparing to run or walk a full/half marathon is becoming more popular.  The goal of completing a 13.2 or 26.4 mile trek provides many people with the necessary motivation to get up and get active.  While there are many recommendations for training, the following are three very simple ways to get started with training for a marathon.

Start Preparing for a Marathon in Advance

The earlier you can start, the better off you are when training for a marathon.  Ideally if you are out of shape, starting 6-9 months ahead of time should provide a large enough training window for success.  While looking at the calender, figure out reasonable how long you can train each week and if there are any major events that would prevent steady training.  It is imperative to recognize obstacles and how to overcome them and pulling out the calender is a good start. 

Determining Current Level of Fitness

Some people can immediately start running 5-6 miles a day, adding up to over 30 miles a week.  These are usually people that are really in shape.  Analyze your current level of fitness.  Most important....be honest with yourself.  This is not a time to delude yourself into believing that you "workout 7 days a week and are in peak fitness" when in really you "struggle to get off the couch."  If you never run....start with walking.  If you rarely walk...start with fast paced walking.  Walk regularly....light jogging.  The idea is to take a your current level of exercise comfort and bump it up a little. 

10% Rule for Increasing Exercise

Only increase mileage about 10% a week (initially, 20-30% is fine in the first month were large gains are made with minimal effort).  If you are walking 2 miles a day....bump it up to 2.5 miles the next week (again...this is initially).  Once you are walking/jogging 6 miles at a time, slowly increase weekly and daily amounts.  Also consider intensity of running, surfaces, and terrain.  Training is not always apples to apples.  A flat, cool 6 mile run may be exponentially harder than a 4 mile hilly course in the heat of the day.  Slow and steady wins the race...so does it with training. 

Personal Satisfaction from a Marathon

The most important aspect of completing a marathon is you do it.   This is an opportunity to set a difficult goal, work towards achieving it, and then succeeding.  This is more about a race, losing weight, looking good, or doing it with friends.  It is about showing yourself that you can do it.  Enjoy!

The following are 5 strong recommendations when it comes to youth sports. 

1. This is Not the Pros - I recognize the importance of youth sports to athletes, parents, and coaches.  Winning is fun and losing stinks.  Playing well is great and having a bad day is horrible.  That is equal to all sports.  Treating youth sports everyday day, practice, game, and training session like it is the Olympics is bad for a 10 year old.  Roughly 70% of children leave organized sports before high school.  One of the most common things reported is "it feels like a job."  Keep it fun.

2. Young Athletes are not Mini-Adults - Children have growth plates, developing tissue, and hormones raging all the time.  The compilation of these things leaves young athletes vunerable to injuries and losing focus and fun with a sport.  Pushing through the pain is not wise, as body parts and appreciation for the game are still developing.  5 hour practices and year round training are just fine for the collegiate level but not for 5th grade basketball. 

3. Don't Freak Out About Injuries....Don't Ignore Them - Some parents have a tendency to "bubble wrap" children in sports.  Others say that every ache and pain is just "part of the game."  Find a happy middle ground.  Bruises, strains, and sprains happen with sports.  Of the 7 million + injuries in sports each year, 3.5 million are in the youth category.  While many are the results of competition others are the consequence of ignoring every warning sign.  A child the limps around, complains about having trouble sleeping, and has a constantly swollen knee is a major concern.  Basically, don't over react to a little scratch or bruise but don't allow classic warning signs of problems to go un-treated. 

4. Find Balance...Check the Calendar - Take a look at the calender.  If there is not a weekday or weekend that does not have a sporting event to attend....You are doing too much!  Balance is necessary to ensure lasting benefits of organized sports.  Vacations, school activities, and social events create balance.  Trading a family vacation to the beach for another hockey tournament is not a good idea.  Find a good balance. 

5. Don't Be Afraid to be a Parent - What does this mean?  Simply this:  I you feel as a parent that your child is hurt, not enjoying themselves, problems with the coach, etc. for goodness sake step in.  This does not mean being overbearing at every game and practice but if you child is complaining of arm pain and the coach says "that is just part of it" for weeks on end, trust the instincts.  If there is too much going on with sports and it is affecting the family life, put the foot down.