Attending the Warrior Vail Shootout from June 18th to 20th, Triple Threat Lax had an outstanding representation from the East Bay area.  Taking two teams, U17 and U15, Triple Threat proved they were a force to be reckoned with.

Starting out with a round robin format, the U17 Team won 4 games and tied one.  Even though the altitude affected us all, there was no sign of slowing down.  This put them in the second seed for the tournament stile play on the last day.  Beating Colorado's advanced team, 180, in the round robin, they couldn't pull it through in the final day.  The girls showed great hustle and amazing talent.  They ended with a win in the conselation round to give them the third place team overall with a record of 5 wins, 1 loss, and 1 tie.

 As for the U15 team, the first day was a struggle losing twice to team 180 and Vail.  Through long discussion and team cohesion, they made an incredible turn around winning all three games on Tuesday.  This put the team in the third place seed for the tournament stile play.  They made it to the final round, beating team Utah and Vail.  Facing the biggest middle school players we have ever seen, team 180 played a great game to win the finals.  Our girls played well and played with heart.  Their overall record ending at 5 wins and 3 losses, placing us as the #2 team for the tournament.

 This tournament was a great showcase for California Lacrosse.  We are so proud of all the players!!!

Go Triple Threat LAX!!!

Posted by 3xthreatlax at 02:05 PM | Permalink

Sunday, November 19, 2006

Starting Sunday morning and running throughout the day, Triple Threat had three teams that contended in the Turkey Shoot tournament at Maxwell Field in Berkeley California.  Our teams were labeled as the silver, white, and green teams.  We had a great turnout with a total of thirty girls when the tournament had ten teams, which made roughly one hundred girls attending.  It was a great day for Triple Threat!

 

Each team had four games throughout the day.  The Silver team won their first game and lost three.  They started strong but lost team defense the second game.  Considering half of the team had not played with each other until today, they improved immensely throughout the day.  Their team defense became more effective while the offense was focused on one versus one’s instead of a motion offense.  The coaches nominated the goalie, Kristine Tavernier, as Most Valuable Player for the Silver team.  She came up with some big saves and controlled the clears with great patience.

 

The White team performed to their level by winning three games and losing one.  They worked together as a team, keeping you on the edge of your seat each game.  They worked the motion offense and had solid transition defense, causing turnovers, and creating more possession opportunities.  The coaches nominated Rachel Ozer as the Most Valuable Player for the White team.  She stepped up to play a Braveheart, a one versus one full field sudden death, against a six foot tall Amador Valley Junior to decide the tie.  Unfortunately, it was loss, but a great effort nonetheless.

 

The Green team was also very successful in all of their games.  They won three and lost one.  Had they won the last game, they could have gone to the finals of the tournament.  They had a great effort, creating double teams in the midfield, strong team defense, and creative fast break offense.  There were no substitutes in the first part of the day, which allowed the girls no breaks but a cohesiveness that can be hard to find.  The coaches nominated Lyssia Porter as the Most Valuable Player for the Green team.  She was a dominate force on defense, creating turnovers and getting the ball downfield fast to create many fast breaks.

 

Overall, a great performance by all the players that attended the Turkey Shoot!  The coaches are very happy with your performance!!

 

Triple Threat Lax

Posted by 3xthreatlax at 05:45 PM | Permalink

(Annapolis Turkey Shoot) 

We would like to extend our gratitude for a wonderful first year traveling tournament.  We had a wonderful turnout for both teams in respect to on field play as well as off field manners!  We had three great chaperones and a great camaraderie of girls.  This trip has definitely set a high expectation of 'smoothness' for our future trips to come!
 
With roughly 400 players, a handful of college recruiters, ten different vendors, nine fields, and an unlimited amount of referees and coaches, the weekend was filled with excitement.  Our varsity team had 2 wins, 1 tie, and 1 loss.  We tied for 2nd in our bracket and competed really well with the first place team.  The coaches nominated Morgan Wiley Most Valuable Player for the Varsity team.  She was a dominant force both offensively and defensively.  Great job Morgan!
 
Our Junior Varsity team started with some jet lag and sleepy eyes, but progressed throughout the day.  They lost all four games, but improved in passing, transition and defensive slides to a point of no return.  Both teams proved that they can play with those East Coasters.  The coaches nominated Jillian Bush as the Most Valuable Player for our Junior Varsity team.  She controlled draws, created offensive plays, and dominated midfield defense.  Great job Jillian!

Women’s Lacrosse organized a full field scrimmage for the entire team on Sunday morning.  We played three 15 minute periods with 5 minute intermissions.  This was a great opportunity for the girls to play full field with some competitive play.  We learned a lot about stick protection, double teams, and team passing.  Thank you to Women’s Lacrosse for offering a team to play the day after this long tournament.
 

As coaches, we were overjoyed and thrilled with the level of play our girls demonstrated.  Thank you for a wonderful trip and we can't wait to go back next year!
 

Triple Threat Lax

Posted by 3xthreatlax at 11:22 AM | Permalink

The Davis Tournament this weekend turned out to be a great success. A roster just full enough to make two teams, all Triple Threat players were excited and played hard from the first whistle. Each team played four games, we ended the day with 3 wins, one tie, and two losses. The inner squad scrimmage made for more playing experience but not recorded as a win or a loss. The games against Cal Elite were deemed as the best competition. Thus, creating more emotion, Triple Threat rose to the occasion making the game more exciting while showing we can play with the “big girls,” proving we belong in that category. Triple Threat exceeded expectations of other club teams while showing their coaches they are ready to play at the next level. They have show cased their abilities above and beyond.

 

Player Highlight

During the Davis tournament we had one player that stood out to all three coaches for her outstanding performance. Megan Coleman stepped up to play low defense, a position she has not played before, and dominated the entire day. After playing the entire first 25 minute half in this position, coming off the field asking Coach Noemi “how do I play low defense?” The question was hard to comprehend when Megan shut down Cal Elite’s offense. In our other games throughout the day Megan played a variety of positions that included center and attack wing. She exemplified the example of a player ‘giving it her all’. Great job Megan!!

 

 

 

 

Posted by 3xthreatlax at 12:21 PM | Permalink

by Dr. Jennifer N. Milus, DC

 

 Shoulder Pain in Lacrosse:

 

Rotator cuff pain, sprains, and tendonitis appear quite often in athletes who require repetitive explosive movement of their shoulders. Lacrosse requires full range of motion of that ball and socket joint, and full function of the muscles around it. Pain on movement, or sharp pain on lifting can indicate that you have a problem with the rotator cuff muscles, and/or their tendons. If that is the case, then it would be a good idea for you to see an orthopedist or a very good Sports Med Doc and get it looked at. There can be minor sprains which can be worked with in the way described below, Or there can he more serious, full thickness tears that require surgery- and anything in the middle. If they okay it, then you can move on to these exercises. They may have other testing or studies they want you to undergo to rule out more serious problems.

 

Shoulder Joint Inflammation:

 

The shoulder is an encapsulated joint. Once an inflammatory  process starts inside the joint “capsule’, the process can be lengthy and painful. In addition to the pain, the mediators of inflammation actually chemically soften the ligaments, tendons and other joint tissues. Thus, activities that challenge those structures can cause more damage than the original injury did.

 

The supraspinatus, infraspinatus,  teres minor and subscapularis are often referred to as the SITS muscles. Each one of these muscles has one end outside of that capsule and one end inside the capsule. The end that is inside the capsule can become very irritated and painful. This pain is a signal that the tendons on the ends of these muscles, and the muscles themselves are more prone to injury at this time. Rest is a good idea at this point. Codman’s Arm exercises are indicated here, and your doctor should be able to show them to you. If he or she cannot, Please send me an e-mail drjen@fbacksafegolf.com

 

Because it is an encapsulated joint, the inflammation is tough to flush away. Icing is sometimes not effective (but definitely worth trying). Remember: 20 on, 20 off! Good, deep soft tissue work by an experienced Sports Massage Therapist, Physical Therapist or Chiropractor may help. Ultrasound with both of the above can help even more. Non-steroidal anti-inflammatory meds are often called on too soon, in my opinion. Try the other 3 first: ice, massage and ultrasound. I’d suggest you try Traumeel Ointment. Read more about it here: http://www.naturalhealthconsult.com/Monographs/traumeel.html  I recommend against Cortisone shots until everything short of surgery has been tried. It can lead to excess scar tissue formation.

 

Exercises to avoid:
I do a lot of sports injury rehab work, which entails a lot of shoulder injury work. When someone comes to me, and says they hurt their shoulder working out, I ask what their upper body workout consists of.

All of them do at least one of these exercises:

1. Behind the neck military press
   
2. Behind the neck lat pull downs
   
3. Straight bar bench press
   

This is what I tell them: "Any time you put your shoulder joint in a position that twists the shoulder joint capsule (extreme internal or external rotation, as in all 3 of those exercises) you are ringing it out like a sponge. Then, if you add a load, such as pushing or pulling, you are asking for trouble."

The usual response to my comment, "Yes, Doc, but I feel it here when I do that, and I never get that feeling with any other exercise!"
My answer, "That feeling you get is the tearing up of your shoulder joint. You don't want that feeling! Even if you don't have a big injury now, you will! Stop doing those exercises!"
Substitute (respectively): if you know them…

1. back flies or upright rows for posterior delts
   
2. Swimmer pulls with tricep push down pulley machine (straight armed) for teres/lats
   
3. dumbbell presses and pec flies in a safe range of motion for pecs
   Your shoulders will thank you.
   

I would also train very carefully with your shoulders in the future, matter who you are. Low back and shoulder injuries are common in Firefighters. Train the rotator cuff muscles specifically with light weight as a warm up on your chest and shoulder days at the gym. (The SITS muscles: supraspinatus, Infraspinatous, subscapularis, and teres minor). There are specific exercises for each. You should protect your future with just a few extra minutes each workout. Below, I will show those exercises!


Balance your workout:

For the most part, remember that people tend to train their push muscles more than their pull muscles. They over-train chest/pecs, and don't do as much lats/rhomboids. This leads to overly short muscles on the front, and internal rotation of the shoulder joint. Posture changes, to a forward lean... and palms face back when standing straight up. (The palms should face in). Try to do equal reps, sets, and weights with the front of your body as you do your back of body. It might take a while to even out!




Rotator Cuff Strengthening:

Warning!: If anything listed below hurts you, stop! Try lowering your weight. If it still hurts, then or after, ice it for 20 minutes, and write me: drjen@backsafegolf.com
These are small muscles, with very specific actions. Be precise with your form. Form is everything here, weight is nothing.

Here are the exercises I would recommend:

1. Supraspinatus/Empty can:
Weight: 3-10 lb. dumbbell. Don’t push this- it’s a tiny muscle. I use 5.
Reps: 2 sets of 12
Form: Stand with a dumbbell in each hand. Do one arm at a time. Raise your stiff arm in front, up away from your body to shoulder height, no further. Rotate the hand inward until you are in a thumb down position. In that thumb down position, lower the weight until your thumb hits your thigh. Raise it, never above the shoulder level. Move slowly. Note below, in the picture on the right, the shoulder is down and away from the ear. That is correct form. In the picture on the left, the shoulder is “scrunched” up to the ear. That’s not correct.
Do 12 reps. Do the other arm, and repeat both.

 

2. Subscapularis:
Weight: 10-40 lbs. Form is important here, so try it light first. I do 30 lbs. with a “healthy” shoulder.
Reps: 2 sets of 12
Machine: Set a cable pulley machine so the handle is at shoulder level. Use a D ring handle.
Form: Your back is to the machine. Grab the handle with a stiff arm. Raise the stiff arm out in front of you. The cable should run under your arm pit. The arm should be in the up position of the previous exercise, only palm down. Elbow locked, hand out at shoulder level. Hold your body and trunk stiff. Now translate ONLY your shoulder forward. Of course the arm and hand will move to, but it’s just a shift forward, leaving the rest of your body still. Don’t rotate your trunk. Your scapula will track along your ribcage, and your humeral head will push forward. You should feel this only lightly in under your armpit, actually in the front (anterior) surface of your scapula (shoulder blade).

 


3. External rotators: teres minor and infraspinatus:
Note: This is described and shown in the picture below for the left shoulder, but you should do all of these on both shoulders. You can then do the same thing on the other shoulder.
Weight: 5-10 lbs. I use 15 when my shoulder feels good, less when it doesn’t.
Reps: 2 sets of 12. Do Right arm, then left, and repeat.
Machine: Set cable pulley machine so the pulley and handle is at elbow height. Set your weight. This exercise can irritate, so better to err on the light side then the heavy. Use a D ring handle.
Form: Stand with your right shoulder to the machine, your left shoulder away. Hold the handle in your left hand with palm facing the machine, elbow bent to 90*. Glue your elbow to your ribcage. Keep your shoulder down and away from your ear. The inside of your forearm should be on your belly to start with. Move away from the machine until the slack is taken out of the cable. Now externally rotate your left upper arm, lifting the weight until your knuckles point straight ahead, now go a little further. Don’t force it into external rotation, it will hurt you. Lower the weight. Do 12 and go do the other arm, and repeat both.

 

 

 

4. Internal Rotators: pec. minor and subscapularis:
Note: This too is described for the right shoulder. You should do all of these on both shoulders also.  But, this is only going to be described this way.
Reps: 2 sets of 12
Weight: internal rotators are stronger and less vulnerable than externals, so I go a little heavier… 20-30 lbs. for a guy… I use 20 when I feel good, and less when I don’t. Know yourself.
Machine:  Leave machine in the same position as last exercise. Turn around so your right shoulder is to the machine. Glue your elbow to your ribcage. Keep your shoulder down away from your ear. Bend your elbow to 90*, knuckles pointing forward, and palm facing away from the machine. Step away from the machine to take the slack out of the cable. Rotate upper arm in to lift weight until the inside of the forearm is on your belly. Return the weight to almost touching the stack. Again, do not allow external rotation to the point of discomfort.  Repeat 12 times. Do the other arm. Do both again.

 

 

Read this again, sitting in front of the computer, do the exercises in the air. Do it a couple of times. Then when you go to the gym, you should be able to duplicate them.
Does this make sense? I hope it helps.

This is a great warm up before any upper body workout. It takes only 3-5 minutes once you get the hang of it, and it can save you problems later. IF, however, you already have a problem, try to get help from a good Physical therapist or Orthopedist and an okay before you go at this. You could even go as far as to print this out for them and ask if it's okay for you.

 

Coming Soon:
Shoulder Relief by Dr. Jen: a 45 minute comprehensive shoulder-safe workout to strengthen and prevent injuries to the shoulder!

Dr. Jen Milus, DC

www.backsafegolf.com
www.fireagility.com

 

Posted by 3xthreatlax at 01:11 PM | Permalink

By: Dr. Jen Milus, DC www.triplethreatlax.com

Let’s start with the 3 days before the big tournament! Eating right on game day is not near enough! If you want to play 2-4 games in a day… remember that garbage in means garbage out! If you eat junk, you’ll play just that way! You need to start carb loading and hydrating 3 days before the big day!

Portions:

For the purposes of this article, a serving of a protein, fruit or vegetable is the size of one’s fist.

Protein:

By this I mean pure protein: fish, eggs (remove a white), turkey, chicken, pork or lean beef. Peanut Butter does not count.

Fats:

During this time, limit your fats to what is inherent to your food. Eat no fried food until your tournament is over. You may eat a pat of butter on your whole wheat toast, BUT: eat no hydrogenated fat- not margarine, peanut butter*, crackers or cookies that have even “partially hydrogenated” oils in them. These types of fats sit like sludge in your veins. They slow you down and impair your oxygen carrying capacity. This means you will be slower, and get out of breath more than you would have otherwise.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

Raw Nuts:
I repeat RAW nuts. I good mix of raw nuts (even in a trail mix) is easy to find at Trader Joe’s! Bring a big zip lock bag in your bag to the tournament! Great for snacking! Eat only a handful at a time… at most, 2 handfuls/hour.

Sugar and White flour:
Both of hese are short chain carbohydrates/simple carbs. They result in quick energy, and a slow of energy afterwards as your blood sugar plummets. Eat whole wheat pasta, bread, avoid sugar during this time. No white bread.

Processed Food:

I have not found much processed food that was not chock full of hydrogenated fat, white flour and sugar. So stay away from it. Eat whole foods. Real food, as straight from the earth as you can.

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!

*Peanut butter is one of the biggest sources of hydrogenated fats in the American diet. Most of it is just lard with peanut flavor! The only kind you should ever eat is the Laura Scudder’s type; just smashed peanuts and salt. If you only like the other kind, then give it up altogether!Day – 3

• 3servings of protein: one at each meal.
• 3-4> servings of fruit: eat at meals or snacks.
• 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your       veggies.
• Salt your food, but not heavily.
• Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
• 6 glasses of water today.

Day – 2

• 3 servings of protein: one at each meal.
• 3-4 servings of fruit: eat at meals or snacks.
• 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your       veggies.
• Eat a large salad with dinner.
• Salt your food, but not heavily.
• Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
• 6 glasses of water today.

Day – 1 this is the day before the play day.

• 3 servings of protein: one at each meal.
• 3-4 servings of fruit: eat at meals or snacks.
• 3-4 servings of vegetables today. Try to eat them raw, but you can slightly cook your       veggies.
• Eat a large salad with dinner, and pasta or brown rice.
• Salt your food, but not heavily.
• Eat Whole wheat products if you are eating them, and eat brown rice instead of white.
• 6 glasses of water today.

Morning of:

• Wake up at least 2 hours before you play.
• Drink something warm so you can go to the bathroom before you play. This will help you feel lighter and be faster on your feet.
• I drink a cup of coffee or 2 because it helps mobilize free fatty acids, this turning up your fat burning machine, and reducing the glycogen used… you’ll need all you can get!
• Eat 2-3 eggs… I remove all the whites but one.
• Drink a cup of juice
• Eat Oatmeal or 2 pieces of whole wheat toast (one pat of butter only)
• Bring a piece of fruit for in between every game, plus some raw nuts. OR:
  2- 3 energy bars- ones with protein in them… balance bars or such.
• Drink water this morning!!!

Lunch/Game day:

• Nothing fried, No hotdogs. Eat a sandwich and a piece of fruit.
  
• Water!!!!!!
  

If we are at a tournament, and you have any questions at ALL about what you should be or not be eating, do NOT hesitate to ask. Just be ready for the answer. You might not hear what you were hoping for!!!

Coach Jen

Dr. Jen Milus, DC
www.backsafegolf.com
www.fireagility.com

 

 

Posted by 3xthreatlax at 10:59 PM | Permalink

By Dr. Jen Milus, DC www.triplethreatlax.com

Q: I’m a lacrosse player… why should I lift weights?
A: There are several GREAT reasons why you, high school age lacrosse players, should lift weights:

1.    You’ll get Faster!  It increases the number of fast twitch muscle fibers in your body- especially in your legs. It will make you more explosive, faster to turn, and faster at cutting. Attack players, this will get you a step ahead so your teammates can thread the needle a few inches further ahead so you can get your shot or your pass off. Defenders, this means you’ll get beaten less.
2.    You’ll win more ground balls!  Fat in the volume of a football weighs about as much as muscle in the volume of a softball. If you train properly, you should add lbs. on the scale! Get over it! When you get in a tussle for a ground ball, and you both go for the ball with the same intensity, if you weigh more, and are more compact, you’ll come out on top every time! Let’s face it; this game gets more physical at every level of skill increase! Get some meat on your bones!
3.    You’ll be able to jump higher for interceptions! Weight lifting increases your fast twitch muscle fibers. These are the fibers you use for jumping! Go Girl!
4.    Your cradle will be stronger! When people check you, you’ll be less likely to drop the ball if your pecs, rhomboids, and deltoids are strong!
5.    Your checks will be harder! More effective checks mean we get the ball more! Same reasons as above… you’ll just get stronger!
6.    You’ll look better in a bathing suit! Okay, so that’s true too… But you’ll look better when you get old like me! Get started now and never stop, and when you need to worry about that stuff, you won’t need to as much!
7.    More muscle means a higher metabolism… cardio work (running, etc.) does not do the same for you as weight training does. Your heightened metabolism will allow you to eat what your body needs, and not count calories.  Note: this does not give us license to binge on candy and hydrogenated fat!

And here are some your parents and your coaches will really appreciate!:

1.    Less bone injuries! The stress of lifting weights on your bones increases your osteocyte (bone cell) activity. Your bones become thicker, harder and stronger. This leaves you less likely to break bones, get stress fractures and frank fractures.
2.    Less ankle sprains! It increases the tensile strength of your ligaments. When lifting weights safely, you add safe stress to your joints: ligaments, tendons and fascia (gristle that holds your muscles together). These areas respond by laying down more tissue in those areas. This makes these tissues more resistant to injury. You’ll have less sprains and strains.
3.    In the end, as we age… our bodies begin to start losing muscle mass, and bone mass. If you start out with more of both, you have more to lose. You will be less likely to suffer from osteoporosis later, and, your metabolism will stay higher longer. That means you’ll stay leaner longer in your life!

It increases the number of fast twitch muscle fibers in your body- especially in your legs. It will make you more explosive, faster to turn, and faster at cutting. Attack players, this will get you a step ahead so your teammates can thread the needle a few inches further ahead so you can get your shot or your pass off. Defenders, this means you’ll get beaten less.Fat in the volume of a football weighs about as much as muscle in the volume of a softball. If you train properly, Get over it! When you get in a tussle for a ground ball, and you both go for the ball with the same intensity, if you way more, and are more compact, you’ll come out on top every time! Let’s face it; this game gets more physical at every level of skill increase! Get some meat on your bones! Weight lifting increases your fast twitch muscle fibers. These are the fibers you use for jumping! Go Girl! When people check you, you’ll be less likely to drop the ball if your pecs, rhomboids, and deltoids are strong! More effective checks mean we get the ball more! Same reasons as above… you’ll just get stronger! Okay, so that’s true too… But you’ll look better when you get old like me! Get started now and never stop, and when you need to worry about that stuff, you won’t need to cardio work (running, etc.) does not do the same for you as weight training does. Your heightened metabolism will allow you to eat what your body needs, and not count calories.Note: this does not give us license to binge on candy and hydrogenated fat!Misunderstandings about weight training:

Q: Won’t lifting weights make me look burly and masculine?
A: Everyone’s body is different!

Some people put on quite a bit of muscle under their body fat when they first start lifting. This makes them look bigger for a short period of time. Then the fat melts away as you keep up the hard work, and you just look harder, leaner and actually, in the end, smaller. I have heavy lifted weights 5-6 days a week, really hard since I was 12… and that’s a very long time… 27 years! … and I still think I look like a girl! And guess what, so do the guys!

There are some people who fall outside this guideline, or so I have heard. But I have never met one, in all the years I have been training women. The women you see strutting around the gym looking masculine just might have done steroids. NOT a good idea!

Some people put on quite a bit of muscle under their body fat when they first start lifting. This makes them look bigger for a short period of time. Then the fat melts away as you keep up the hard work, and you just look harder, leaner and actually, in the end, smaller. I have heavy lifted weights 5-6 days a week, really hard since I was 12… and that’s a very long time… 27 years! … and I still think I look like a girl! And guess what, so do the guys!

Q: Won’t all that muscle I put on later turn to fat if I stop lifting?
A: NO!

They are 2 completely different tissues! That’s physiologically impossible! Ex weight lifters replace their muscle with fat when they stop lifting and still eat the same amount of food!
 

Warnings!

1. Please do not start weight training with heavy weights until you are through growing! If you do, it could cause premature closure of your growth plates. That means you won’t get as tall as you should!  A good sign you are nearly done growing is the beginning of menstruation.
   
2. Don’t start lifting weights without some instruction about how it’s done! There are so many good exercises, and so many bad… and balance is imperative!
   
3. Ask your parents for permission first as well!
   

Imagine the Possibilities!

Dr. Jen Milus, DC
www.triplethreatlax.com
www.backsafegolf.com
www.fireagility.com

 

 

 

 

Posted by 3xthreatlax at 12:15 PM | Permalink

By Dr. Jen Milus, DC www.triplethreatlax.com

There are new studies* out that indicate that people who are on, or have recently taken certain antibiotics are more prone to tendon and ligament ruptures! These drugs appear to chemically weaken soft tissues.

I am not suggesting that you or your child not take them. That’s your decision, not mine. However, if she does take them, her coach should know. She should be taking it light during the course of antibiotics and for 10 days afterwards. If you tell the coach this, and they look at you like you are nuts, send them to this web site and have them read this article themselves.

What else to do?
Ligaments, tendons and cartilage are made up of essentially the same matrix. Proteoglycans are used to synthesize the matrix. The precursors to proteoglycan synthesis are bio- available in a glucose amine sulfate. You won’t get enough in your regular diet to counteract the drugs effects. You’ll need to supplement.

What to Get:
Make sure you get Glucose amine Sulfate, and not Glucose amine HCL. They are not alike AT ALL. The HCL won’t work.

How much and how long?
Take 1200 mg/day for a month total, during and after the course of antibiotics. I suggest that everyone tale it all the time for maximum joint health. But at this time it is extremely important!

·      Check out the literature at the web sites listed below:

http://www.drug-injury.com/druginjurycom/2006/08/antibiotics_ten.html

http://www.newstarget.com/020236.html

http://findarticles.com/p/articles/mi_m0NHF/is_2_18/ai_86706808

What about antibiotics for acne?

I would suggest that this type of treatment be left for off season, and that some topical treatment like Proactive Solution be used. I would recommend extending Glucose amine supplementation for 6 months after treatment stops… just to be on the safe side!

If you have further questions, don’t hesitate to write or call!

925/858-4375   drjen@backsafegolf.com

Coach Jen

Dr. Jen Milus, DC

Staff Coach, Triple Threat Lacrosse

www.fireagility.com

www.backsafegolf.com

 

Posted by 3xthreatlax at 12:13 PM | Permalink

By Dr. Jen Milus, DC

Don’t Run? A Lacrosse Player? RIGHT!

I recently heard from one of my players, that she has had knee pain. She was not aware that I have been working with this type of thing since I was in college. If I had only known she had the problem, I could have actually helped her with it. Instead: She had gone to her family doctor and had been told to “stay off her knees, don’t run!” The doctor didn’t even give her a diagnosis! It was such a simple problem, and she could have done so much to help herself! Instead, she suffered!

I have no problem with seeing a family doctor for a problem. But, I am interested in simple solutions, and if you want to keep your daughter on the field, then you should be too. If your daughter has complained about knee pain, maybe you should read on.

Chondromalacia Patella

Chondromalacia Patella is very common in young athletes, and particularly girls. It is the wearing away or softening of the cartilage behind the knee cap. There are several theories on why this takes place: 1.When growing fast, bones change shape or length, and the muscles and tendons sometimes don’t do so quite as quickly. 2. Everything we do is involving the lateral (or outside of the quadriceps). This leads to over development of that muscle. This causes the knee cap to track up and out when the quads contract. This takes it out of its normal track, and causes it to wear away faster than it should. 3. There may be some misalignment of the hip causing external rotation of the hip, and thus the femur, resulting in an altered Q angle at the knee. This changes the tracking too.

 

What can we do for our kids that is easy, cheap, and drug free?

Seeing your family doctor is a good idea- just to make sure there is nothing orthopedically wrong: no ACL, MCL or meniscus tears. Or, you can ask me to take a quick look at it, and I can tell you what I think. (I am a sports med doc, ya know!) Funny, I always forget to tell you parents that I have been working with sports injuries for 20 years. And most of them have been in young female athletes. I guess I just get so intense about the coaching, I forget what I do for a living! Maybe that’s as it should be…

Once we know the joint tissues are in tact, there’s stuff you should do for them so they can train through this injury! I want to keep them all ON THE field!  We have no time for injuries!

Break the inflammatory Process:

Dixie Cup icing:

• 2-6 times a day. Morning and evening at least. The more the better.
• Leave at least 20 minutes between icings.
•  Go to the store, and get a box of Dixie cups. Fill about 12 with water and freeze them. When you are ready to ice, take one out, peel away the top of the cup so you can hold the cup at the bottom, and ice cube is above the torn edge.
  
• Put the leg up, so the leg is almost straight, and a towel behind it. This gives the water a place to drain.
  
•  Set a timer for exactly 5 minutes.  Put that ice cube directly on the skin. Circle the knee cap on the soft tissue around it. Focus on the area just under the knee cap where swelling tends to gather. Keep circling until the timer goes off: 5 minutes. Stop.
  
• First you will feel cold, then pain, then numbness. Don’t stop until 5 minutes are up!
  

Traumeel:

• Use this every time after you ice.

• This is a homeopathic cream/gel remedy I use for inflammation and sports injuries. I know for sure they carry it at Whole Foods and The Valley Health Mill. Maybe Raley’s has it too.
• Use the same amount as if it were toothpaste, and you really enjoyed the flavor of it. Rub it all over the knee, knee cap and joint. Do not wash it off.
• Put more on before you go to bed!
• You can keep this in your lacrosse bag during the season. It works really well!

Re-build the cartilage:

• Take Glucosamine Sulfate. 1200 mg/day. 
• There was a book written on this stuff called “The Arthritis Cure”. Read it if you like. It says that studies show it works and has no side effects. Let’s face it, young or old, arthritis and wearing away of cartilage is the same thing.
• No, you can’t get enough  GAS in a normal healthy diet. Keep taking it even after feeling better.
• Don’t buy Glucosamine HCL. Studies show it does NOT work.
• Don’t bother with Chondroitin Sulfate. It works for some, but there are no placebo double blind studies out there showing that it works. There’s testimony and anecdotal “proof”. NOT GOOD ENOUGH for me.

Change the Tracking of the Knee cap:

• Ride a bike 3 times a week for 20 minutes on flat ground. The seat should be high enough that the knee is straight in the down position. Keep moving your feet the entire time.
• Using a stationary bike is even better. Use light tension.
• Follow with icing and traumeel

Once you start to feel a little better, Leg lifts:

·      Lay on your back with your legs straight out. Turn your injured leg toe out and raise the straight leg until your leg comes up 75% of the way (about 25 % down from pointing at the ceiling).

·      Do this with just the weight of the leg at first. Then put 2 soup cans in 2 tube socks, and tie the top ends together wrap them around your ankle, and use this for resistance.

·      Start with 2 sets of 10 reps and work up to 4 sets of 20.

If you are old enough to go to the gym, then:
Leg extensions in the last 15 degrees of extension.

• This works the medial quad. This can change the tracking problem very fast!
• Start with your leg straight. Bend Go from barely bent to slightly straight and back again. Don’t force it into hyperextension!
• Start with a relatively light weight (10-20 lbs), and only ever progress to a medium-light weight (30-40 lbs)!
• Start with 2 sets, 1 minutes rest between. Do 10 reps.
• You can work up to 6 sets, with 1 minutes rest between.

Look, folks, it never dawned on me that this type of stuff might help keep our kids playing injury free. But, now that I thought of it, I will continue if you like! If you don’t want me to send this stuff to you, just say so, and I won’t send another.

Over the next few weeks, I hope to get some feedback from you. If your daughters are having common problems, I want to know. Maybe there’s something I can do. I already know I will cover shin splints next time…as I hear that complaint often. I will send it out to you when it’s ready.

Until then, play more lacrosse! See you at the field!

Dr. Jen Milus, DC

Lacrosse Coach

Livermore Phantom

NCJLA U15 Allstars: 2006

Author Fire it! Up Agility Training

www.fireagility.com

www.backsafegolf.com

 

 

 

 

 

 

 

Posted by 3xthreatlax at 12:12 PM | Permalink

By: Dr. Jen Milus of www.triplethreatlax.com

What are “Shin-splints?”

Shin-splints appear on the medial (big toe side) and posterior (back side) of the shin bone. This is when the tibialis posterior muscle pulls away from the back of the tibia (shin bone). This shearing happens when the arch starts to fall, and the muscle is repetitively over-stretched with the pounding of running. It can be very painful and lead to worse injuries.

Who gets them?

People who run a lot get them…like lacrosse players.  It usually happens when they increase their running and the body suddenly cannot repair itself fast enough for the tearing down of the tissues caused by the increase in training.

An anatomical description:

The tibialis posterior runs from the top back of the tibia, down, through the top of the foot on the interior of the ankle, to attach on the bottom of a small bone that makes part of the arch of the foot. As pounding/running increases, each time the foot hits the ground, the arch gives a little. Each time this pulls on the muscle, it pulls it down along the back of the shin bone. This shearing or pulling can actually start to pull the muscle off of where it attaches there. This causes pain, inflammation, and weakening of the covering of the bone (periostium). If this is let go long enough, the bone can become weakened and lead to stress fractures as well as complete fracture.

What else could it be?

Doctors need to have 3 differential diagnoses when they look at the problem. When looking at shin pain, some things that need to be ruled out are:

1. Fracture (stress or frank)
2. Anterior compartment syndrome
3. pathology- neoplasm…the big C. Rare, but possible.

X-ray Findings:

The doctor may take an x-ray. Not a bad idea. Make sure the pelvis is covered with a lead shield. Fracture and shin-splints, many times, can be seen on x-ray. So can neoplasm. Anterior compartment syndrome cannot be seen on x-ray. It is a potentially very dangerous problem, and should not be left to “go away on its own”. That needs a pressure releasing procedure. See a doctor. Neoplasm, well, would be a very sad thing, but luckily it’s pretty rare.

Tell the difference between Shin-splints and Compartment Syndrome:

Shin splints are on the big toe side of the shin bone. This hurts when you first start to run, and, in the early stages, the pain goes away once warmed up. I will talk, later, about how you can take care of a lot of this yourself.

Compartment syndrome is on the outside of the shin bone, toward the pinky toe. It will give you a feeling of fullness, heat, and tearing pain. This needs immediate medical attention. Call me if you are unsure 925/858-4375.

Is Shin-splint pain harmless?

Should I encourage my daughter to tough it out? No! If she’s tough enough and it’s left long enough, it can lead to a weakening of the bone… leading to micro fractures, stress fractures, then outright breaking in 2 of the tibia! Ouch!Should I encourage my daughter to tough it out? No! If she’s tough enough and it’s left long enough, it can lead to a weakening of the bone… leading to micro fractures, stress fractures, then outright breaking in 2 of the tibia! Ouch!

Take Time Off from Play?
That depends on how far it’s gone! Ask me. If we catch it early, then no, you don’t have to stop playing. I have some great ways she can help herself get through this, playing all the while.

Self care:
 
Materials:

• Make Dixie cup ice cubes. Yes, get a box and make a dozen, and stick them in your freezer
  
• Grab 2 on your way to practice. Use on the way there, and one on the way back. Put the second one in a cooler so melting is minimul.
  
• A towel… hand size is fine
  
• Traumeel ointment: http://www.naturalhealthconsult.com/Monographs/traumeel.html
  

It is something you should keep in your lacrosse bag! Amazing stuff for boo-boos! A good deal is $28. It will last all season long.

• Get arch supports!
  

 I recommend Spenco Full Length soft arch cushion insoles:
Go to: http://www.nextag.com/spenco-arch-support/search-html
Scroll down to:

Spenco Full Length Arch Cushion Insole

You’ll take out the regular insole, and put this in. If there’s room, you can put the old one back in ontop. They should not cost more than $15.

What to do in the car on the way to practice:

Bring 2 dixie cup ice cubes in the car on the way to practice. Save one in a cooler for after practice. Take the other, and peel away the lips of the cup so the top of the ice cube is exposed, and you can grip the cup, and not the actual ice cube.

Place a towel flat on the floor of the car. Place your bare feet on top of the towel.

Use one Dixie cup worth of ice… about half on each shin. Rub up and down on the area of pain. It will drip all over the place. First it will feel cold. Then it will throb. Then it will go numb. This should take 3-5 minutes per side. Just use half the ice cube on one side and go to the other.

The entire time you are doing the icing, do toe taps. That is: While you rub the ice cube up and down, tap your toe as if you are impatient. You should do no less than 100 toe taps, and no more than 200 on each side.

Now, make sure the towel is flat on the floor. Use your toes to try to scrunch up the towel into a wad. Make sure the whole thing is all wrinkled up. It will take some work. Do it 3 times, straightening out in between each “scrunching”.

Now use the Traumeel. Use about an inch of the ointment. Divide it in half, and rub half on each shin.

Repeat this after practice on your way home.

Do it again before bed!

If you do all of this every day before practice, after practice, and before bed… your shin splints should be gone in 2 weeks. If they are not, please contact me for further ideas. drjen@backsafegolf.com

Honor the Game!

Dr. Jen Milus, DC

Staff Coach/ Triple Threat Lacrosse

www.fireagility.com

www.backsafegolf.com

 

Posted by 3xthreatlax at 12:07 PM | Permalink

By Dr. Jen Milus, DC www.triplethreatlax.com

Let’s face it, any athletic endeavor is less likely to cause injury if one is in good shape. Lacrosse is no exception. Life is so busy these days that it doesn’t allow is much time for working out. Time in the gym is precious, and needs to be used effectively. If you only have an hour to workout, and want a really effective workout, try circuit training. The key to great circuit training is to use only major muscle groups. Each exercise must use many joints at one time. One must move exercise to exercise rapidly to force the body to move blood from one area of the body to another quickly. This raises the heart rate, and increases metabolism, thus our bodies burn more calories. This “afterburn” of excess calories can last up to 72 hours if the workout is done properly. That means you have to do it less often.

This type of training is great for young women who have already started menstruating. Those that have not should seek some other form of performance enhancing training that does not involve weights. If someone starts training with weights too early, it can cause pre-mature closure of the growth plates in the long bones. This can actually, in theory, stop one from growing taller. If you have questions, please write me and ask me” drjen@backsafegolf.com I will soon write a brief article of strength training for younger ones, so keep your eyes open!

The stronger a player is, the better on the field. This will cause an increase in weight on the scale. These days, a lot of girls think that’s a bad thing. But, I assure you that it is a GOOD thing. When going after a ground ball, you often run into another player. If that player’s on the opposite team, it is better that you run them over, than the other way around. The denser you are, the more you way inch for inch, the more likely you are to come out ahead in a ground ball scrap. Ball control wins games. PERIOD. What is it you are looking for?

Warm up by riding a stationary bike before you do this workout, and always stretch afterwards. WARNING: Exercise at your own risk! This workout can be intense. It uses only 7 different exercises. Do the movements in each exercise slowly: say up on a count of 3, and down on a count of 3. Always exhale when the weight is being lifted, and inhale as it is being returned to the resting position.  Move from one exercise right to the other, without resting if possible. Start out going through the circuit once. Do that every other day for a week or 2. Then try to go through it twice. Then after a few weeks, go through it 3 times. Finally, you will do the 1st through the 7th exercises as many times as you can until either you are spent or your hour’s up! Do NOT do this workout more than three times a week.

Read through the exercises below. Be sure you understand the instructions given. If you do not, please write to: drjen@backsafegolf.com and ask for clarification. Print out the chart on the final page. Go to the gym when it is not busy, and there is plenty of access to equipment. That way no one will steal your “toys” when you are off doing another exercise! The gym in the tri-valley area that is the most affordable, and has all of this equipment is the 24hour in Pleasanton.

Bicycle abs:

One can do these on the floor, or on a bench as shown here. Rotate and lift the upper body to touch the elbow to the opposite knee, and hold for 3-second count. Exhale as you touch the elbow to the knee, and inhale as you cross the center to go to the other side. The other elbow should be below the level of the bench, allowing for maximum rotation. You will start with 10, and work up to 50 each time you run through the circuit.

      

Get going to:

Close Grip Lat pulls:

Hold the handle in your hands, and lean back to almost 45 degrees from straight up. Contract your abs and hold them tight. Let the shoulders roll all the way up next to your ears, then pull down to the bottom and squeeze the shoulder blades together in back. Inhale as you let the hands up slowly, and exhale as you bring the handle down to touch your upper chest. Hold at the chest for a count of 3. Do this exercise with 40 lbs. to start with, and do 20 repetitions.

   

Move swiftly to… 

Incline Flies:

Sit in an incline bench as shown here, abs tight, 5 pound dumbbell in each hand to start. (You can increase your weight later, as this becomes easy.) Inhale as you lower the weights to level with your shoulders. Exhale as you press the weights up. Pretend there is a beach ball on your chest, and keep your elbows bent the same amount as you would if you were to hold that ball there between your arms in the top position.  Do 20 reps the first set, and see how it feels.

     

Get Going to…

Decline Leg Press:
 

Put the Leg press seat back as far up as possible. Sit in the machine with your butt and low back pressed back against the bench. Walk your feet, on the foot plate, up so your toes hang an inch over the top of the foot plate. Feet should be slightly more than hip width apart. Press up with your feet and unlock the handles. Inhale as you lower the sled, to a 90 degree bend in the knee. Always press through your heels, and never hyper extend your knees. Start out with just the sled and no weight, and do a set of 20. Women usually carry a lot of strength in their lower bodies, so if this is easy, move up in weight next time. You may also find that your strength increases rapidly. Act accordingly.

   

Try to move straight on to…

Hamstring Curl:

Start with You legs straight, NOT hyper extended. Take a deep breath, and blow out as you raise the heels toward your butt. Inhale as you lower. Make sure you keep your pelvis down on the bench when you lift. This picture is actually incorrect; see how the pelvis is lifted in the second picture? This is what not to do. Keep your pelvis down! Start with about 30 lbs, and do 20 reps. Again: Women usually carry a lot of strength in their lower bodies, so if this is easy, move up in weight next time. You may also find that your strength increases rapidly. Act accordingly.

    

Keep going! 

Back Extensions on the ball:

Lay on top of the ball, belly button at the highest point on the ball. Hands are behind your head. Feet in the corner where the wall meets the floor, toes out. Lightly squeeze the ball with your inner thighs, and take a deep breath. Lift up until your spine it totally straight, exhaling as you lift. Inhale as you lower. Try 6 reps the 1st time out. This exercise is difficult. Stop if your low back hurts!

   

Lacrosse Circuit Training By Dr. Jen    www.triplethreatlax.com

 

Exercise	Weight	Reps intended	Actual	Comments
Bicycle Abs	0	10		Week 1
Lat Pulls	40	20		Go thru once!
Incline Press	5 lbs- or more!	20
Leg Press	Sled only	20
Hamstring Curls	30	20
Back Extensions	body	3 of each (9 total)
Bicycle Abs	0	20		Week 2, 3
Lat Pulls	45	20		Go thru twice!
Incline Press	5 lbs- or more!	20
Leg Press	Sled +10 ea side	20
Hamstring Curls	35	20
Back Extensions	body	4 of each (12)
Bicycle Abs	0	25		Weeks 4,5
Lat Pulls	50	20		Go thru 3 times!
Incline Press	8 lbs	20
Leg Press	Sled +15 ea side	20
Hamstring Curls	40	20
Back Extensions	body	5 of each (15)
Bicycle Abs	0	30		Weeks 6,7
Lat Pulls	55	20		Go thru 3 times!
Incline Press	10 lbs	20
Leg Press	Sled +20 ea side	20
Hamstring Curls	45	20
Back Extensions	body	5 of each (15)
Bicycle Abs	0	40		Weeks 8,9
Lat Pulls	60	20		4 times thru!
Incline Press	10 lbs	20
Leg Press	Sled +25 ea side	20
Hamstring Curls	45	20
Back Extensions	body	5 of each (15)

 

Posted by 3xthreatlax at 08:32 AM | Permalink