More to the Outcome

The end is here! After 5 and a half months, I am officially cleared to get back on the soccer field. Once I arrived home from seeing my doctor, I decided to do some research on the typical results from my specific procedure. After typing in "Broström procedure" in my google search bar, I came across its Wikipedia entry. Scrolling past all of the boring details concerning the medical process, I ended up at the "Outcome" sub header.

It read...

Those who have had this procedure done are expected to have a stronger ankle, meaning their ankle will no longer give out on them. It is estimated that most patients who have this procedure experience restored stability. Success can be achieved regardless how soon the ankle is repaired after a patient's ankle instability issues occur, but the results are slightly better when the surgery is performed sooner. According to another study, most patients reported good to excellent results. Their ankles felt stable, and after they completely recovered, they noticed improved stability and significant restoration of function. Any pre-existing arthritis stage in upper or lower ankle joints will not be changed through this procedure and may act as fact in decision making of pros and cons.

While many of these facts proved accurate, I noticed it failed to address any possible soreness and swelling. My surgery had succeeded with flying colors, but my ankle still swells and definitely gets sore after a long day at the gym. Patients and interested readers should be warned of the other potential outcomes not mentioned in the entry above. So, it led me to make some additions to the Wikipedia page.

It now reads...

Those who have had this procedure done are expected to have a stronger ankle, meaning their ankle will no longer give out on them. It is estimated that most patients who have this procedure experience restored stability. Success can be achieved regardless how soon the ankle is repaired after a patient's ankle instability issues occur, but the results are slightly better when the surgery is performed sooner. According to another study, most patients reported good to excellent results. Their ankles felt stable, and after they completely recovered, they noticed improved stability and significant restoration of function. However, patients may still experience temporary soreness in the ankle upon returning to sports or other physical activity. Swelling may also occur after exercise. In which case, doctors recommend continually icing even after full recovery from the procedure. Any pre-existing arthritis stage in upper or lower ankle joints will not be changed through this procedure and may act as fact in decision making of pros and cons.

Even after extremely successful surgical procedures, there are always additional, and sometimes negative, side effects. Therefore, do not be alarmed if your ankle gets sore after a run or swells after a day at practice. It is simply a small, temporary side effect from the very invasive procedure.

Conscious Eating on the Sidelines

Everyone knows the best part about playing a sport and working out is the ability to eat, and I mean eat a lot. However, once you’re injured, especially for a long period of time, you might need to reconsider the endless bread sticks, late night snacking, a pasta overload.

Let’s not think of it as a "diet" because well, that word just sounds unappealing in itself. Instead, think of it as "conscious eating". Rather than eating whatever you want whenever you want, remain conscious of what you are putting in your body. Here are some meal and snack ideas to try out that won’t leave you hungry or unfulfilled.

Nut and Fruit Filled Breakfast

The best way to keep off the pounds is by eating a filling, healthy breakfast every morning. It provides your body with the energy it needs to kick start the morning. Plus, your body naturally burns off the calories throughout the day. Make yourself a bowl of oatmeal, but try to stay away from the brown sugar and butter. Instead, add some of your favorite trail mix and throw in some fresh fruit.

More than a Slice of Toast

This is definitely one of my favorite mid-day snacks or sometimes a quick breakfast. Grab a slice of whole grain toast. Spread on some delicious almond butter. Layer it with slices of banana. Finally, top it off with a sprinkle of cinnamon. Not only is this a healthy snack, but it curbs your cravings as well.

Salad and Smoothie Combos

My go-to for lunch has always been some type of salad, smoothie, or even both. With endless salad combinations including chicken, egg, veggies, nuts, and cheese, you’ll never get bored. Plus, partnering it with a homemade smoothie will always leave you satisfied.  

All About the White Meats

Even when you’re not working out, it is essential to maintain your daily intake of protein. However, try to stay away from red meat and greasy burgers. Instead, grill a lean piece of chicken for dinner with some quinoa and veggies. White meat, including fish, has much less fat and the protein will fill you up for the rest of the night.

Satisfy your Sweet Tooth

Let’s face it. Whether or not you are working out, you are going to have those nights where you crave something sweet and delicious. However, try to stay away from the heavy creams and flour based treats. Instead, have some dark chocolate and maybe try melting it over fruit. If you’re not a crazed chocolate lover like myself, go for fat-free frozen yogurt. There are tons of flavors, so you’ll be sure to find one you love.

When you practice and lift 3 to 4 hours a day, your daily caloric intake skyrockets. However, once you are sitting on the sidelines, it is important to monitor what you eat. Once again, do NOT think of it as dieting. Instead, just be mindful of what and how much you put into your body. After all, you want your body to be in the best condition for when you can get back on the field.

Tips on Getting Back into Shape

The day has finally come. You can step back on the field and get to work again. However, five minutes into your run, your heart pounds through your chest feeling like it will explode at any second. Your breathing grows louder and louder as you huff and puff with each step. Getting back into shape is never fun and definitely never easy. These tips will help you stay motivated and even make the journey a little less painful.

• Try new locations: Running in circles around a track day after day becomes monotonous. Change up where you run whether it’s a park, beach, neighborhood, or even a treadmill. A beautiful bike trail in the woods or a path along the river adds a whole new element to your run. It helps keep your mind off of the exhaustion in your legs and pull your eyes off of the timer on your phone.
• Mix up your cardio: Sign up for a spin class at a local gym. Jump in a pool and do some laps. If you’re feeling even more adventurous, try out kickboxing. Not only are new workouts exciting, but they also fire different muscles in your body than running. 
• Blast your music: Never leave your house without your headphones. Turn up your favorite song. Let it drown out your thoughts and more importantly, your huffing and puffing.
• Keep a schedule: It is even easier to blow off a workout or snooze your alarm when you are feeling sore and defeated. Keeping a schedule of your workouts helps you stay on track. It will even make you feel guiltier when you blow off a bike ride for an extra hour in bed. 
• Pick up the weights: A huge part of getting in shape comes from building muscle. While cardio helps tone, it doesn’t compare to the benefits of weight lifting. A stronger body is a healthier one. Head to the gym and don’t be afraid to do some squats and presses. 

I know, a large pizza in bed with Netflix sounds way better than the painful struggle of getting back into shape. Try out some of these tips and see what works for you. A few months from now, you’ll be glad you stuck with it.

5 Basic Rules of Recovery

Whether you undergo extensive surgery or a simple pulled muscle, the recovery is critical and should not be taken lightly. As much as we want to fast forward to our clearance date, we must be patient and listen to our doctor. Jumping back into things too soon will only set you back further. Here are some basic recovery rules I’ve learned to help stay on the right track and get back to a healthy self.

1. Understand the situation.

Many times athletes will refuse to accept the reality of the situation. Once you understand what happened to your body, you can start to fix the problem. Recognize that you will be in pain and frustrated beyond belief, but do not let it overpower your emotions. Keep perspective on the situation and take it as a small bump in the road.

2. Follow the doctor’s instructions.

Even though some of the doctor’s requests may be tedious, he always knows best. If he says to ice every 20-30 minutes, do it whenever possible. If he says, no physical activity for 2 weeks, do not think about hopping on a treadmill until then. And finally, if he says rehab 3x a week, make sure to find the time. It will pay off in the end.  

3. Listen to your body.

When your doctor allows you to ease back into things, it is more important than ever to listen to your body. Swelling, aching, and bruising are your body’s way of saying to take a break. Grab an ice bag or get treatment from the trainer and try again tomorrow. In order to get better in your sport you must push yourself. However, pushing your body too hard in recovery asks for a re-injury.

4. Learn from the past.

Remember how much you hate sitting on the sidelines. After you are back on the field, continually strengthen your muscles and do post-fitness rehab. Stronger muscles help prevent future injuries. In addition, keep in mind that a healthy but sore body still needs ice after a workout. As much as you hate them, ice baths should be your best friend after a hard day at practice. 

5. Stay positive.

No one wants to be taken out of the game. It is plain and simple. However, injuries will happen. They are part of the package deal when you sign up for a sport. Focus on what you can do which is cheering on your team and making time for rehab. Complaining about the present won’t change the past.

It is always easier said than done. However, following these 5 rules of recovery will help get you back on the field and hopefully avoid future injuries. 

Concussion: A Sport's Horror Film

Chronic Traumatic Encephalopathy (CTE) sounds like a bunch of medical jargon foreign to many of us. Perhaps that’s why the recent Will Smith movie was named Concussion instead. Concussions have been the talk of the sports industry partially due to the release of this movie as it exposes the horrors concerning CTE in former NFL players.

Last Christmas, Smith expertly embodied the character of Bennet Omalu, a Nigerian-born forensic pathologist as he discovers a degenerative brain disease. More specifically, a brain disease connected to concussions in NFL players. His character fights against the powerful NFL corporation to voice his concerns and instigate change. Smith perfectly portrays a humble man standing up for his beliefs in order to protect future players.

The movie opened eyes all over the world, but the message may be slightly misleading. While the movie was labeled a drama, parents, players, and coaches walked out of the theater horrified and frightened of concussions. The movie failed to accurately make the distinction between concussions and CTE. While they may be related, the two should not be viewed as one in the same. Not all concussions lead to CTE. In fact, many other factors may come into play. 

Regardless, the truth of the matter is that we do not have all the answers. We do not know all of the whys, hows, and what ifs about concussions. So, while the film may have been too negative on the NFL and football in general, it scared people into thinking. It made them think about the risks, prevention, and precautions, and in that sense the movie succeeded.

Do We Eliminate the Game We Love?

Everyone loves staying up to watch Monday Night Football, stuffing their face with wings on Super Bowl Sunday, and tailgating with friends before the big game. We love the sport and we love the thrill and entertainment it provides. Now imagine losing the sport altogether.

Recently, football receives major criticism and backlash for its heavy violence and more importantly, head injuries. With medical advancements, researchers discovered the alarming short-term and long-term effects from concussions. Concussions can go unrecognized and misdiagnosed. Currently, football serves as the number one male sport to cause head injuries. Therefore, the question raised today is whether or not football should be banned altogether.

This question has outraged some and provided a solution for others. In my honest opinion, football should not have been a sport at all. Putting individuals' lives at risk for entertainment and recreational purposes is irresponsible and selfish. However, since its start, we have fallen in love with the sport and I do not believe we can turn back now.

Football serves as part of our culture and even provides a foundation for underprivileged youth. Children grow up loving and admiring the sport with dreams of one day playing in college or making it to the NFL. From the player’s perspective, football has given some an opportunity to receive a college education or even make a living to provide for their family.

So what is the answer to this controversial question? While banning football may seem like the responsible and simple solution to these problems, it diminishes a large part of our country’s culture and athlete's pride. Athletes play their sport because of pure passion and love. As a football player steps onto the field, he knows the risks involved. Taking the sport away may be impossible at this point. 

Thus, perhaps the solution is one of increased prevention and research. Instead of ripping the sport away from players, implement rules protecting the youth from this high level of contact. Enforce precautionary steps after head trauma on any amateur or professional level. Instead of leaving it to the trainer’s discretion, force the player to get off the field to see a doctor or specialist. 

It’s an important question with complicated answers.

Do we eliminate the game we love?