Ask An Expert

How do I know when to use heat or when to ice?

Ice is best utilized in treating acute or new injuries where the goal is to limit the amount of swelling and pain in the injured area. The application of ice decreases nerve ending excitability and also causes vasoconstriction of blood vessels. The most common way to apply ice is directly with an ice or cold pack, however, one could also utilize an ice immersion treatment where the injured limb is placed in a mixture of ice and water. 

The application of heat to an injured part of the body is best utilized in a sub-acute or chronic injury, typically four to five days following the initial injury. This is because heat on a fresh injury will actually cause more swelling to be brought to the area through blood vessel dilation and increased blood flow. Heat is great to use in attempting to increase range of motion in a joint or muscle, to decrease pain and also to decrease muscle spasms. Check with your athletic trainer or sports medicine physician if you have questions.
Answered by Philip Frank, MS, ATC, CES

Is it normal to crack/creak while walking?

It is normal to have joint noise while walking as long as there is no pain, discomfort, or swelling at the joint.
Answered by C.A. "Casie" Elander, ATC

My shin hurts. How can I tell if I have shin splints?

The term “Shin Splints” is a general term that is used to describe multiple conditions that affect the lower leg.  These conditions include but are not limited to: tendonitis in the muscles of the shin, stress fractures, or compartment syndrome. Pain is usually gradual in onset and worsens with prolonged activity. Factors that can contribute to shin pain are overtraining, poor foot mechanics, and running on hard surfaces. Treatment should begin with consulting a sports medicine physician to rule out a stress fracture and so that a proper treatment protocol can be established. Typically, rest, ice, and stretching will be followed by strengthening and a gradual return to activity. One will many times be fitted for an orthotic to correct poor foot mechanics.   
Answered by Philip Frank, MS, ATC, CES

What is an Athletic Trainer (AT)?

An athletic trainer possesses an undergraduate degree, national certification and Ohio licensure. Under the direction of a licensed physician, a licensed athletic trainer is an individual trained in the recognition, care, prevention, management, treatment and rehabilitation of athletic injuries. They are qualified to assist, treat and safely return athletes to competition. They can assist with work-out planning, proper technique as well as nutritional needs.
Answered by Jayson Wolshire M.ED, ATC, LAT

How much should I drink before a game?

You should drink eight 8ounce cups of fluid per day. However, the more active you are, the more you will need. It is recommended that you drink two to three cups (at least 16 to 24 ounces) of water, two to three hours prior to competition. One hour prior, you should have one to two additional cups of water. Sports drinks with less than 8 percent carbohydrates can also be used. It is highly recommended not to use energy drinks or caffeinated beverages.
Answered by Jayson Wolshire M.ED, ATC, LAT

What should I be drinking during and after a game?

An athlete can have one cup water or sports drink every 15 to 20 minutes during games/competitions. This amount may also depend on the individual, weather conditions and duration and intensity of the event.
Answered by Jayson Wolshire M.ED, ATC, LAT

What should I be eating before and after a game?

A light meal three to four hours before a game can be beneficial and optimize performance.  The meal should consist of some carbohydrates, low proteins and it should be light on the sugars.  An example of a pre-game meal might be baked chicken, fruit or vegetable, rice and beverage (juice, water, sports drink). The foods should be easily digestible. Avoid caffeine and highly carbonated beverages. Note that a high complex carbohydrate meal such as pasta or potatoes is beneficial in the few days prior to the event.                             

As a post-game meal, replacement of lost nutrients is a must. Carbohydrates (energy replacement), proteins (muscle repair and growth), and vitamins and minerals (electrolytes, B vitamins, etc) should be included.  Note that fast food is not a good source of nutrients and should be used sparingly.  Also avoid fried and breaded, staying with baked, grilled, and steamed foods for all meals.
Answered by Jayson Wolshire M.ED, ATC, LAT

What are the new concussion guidelines issued by the National Federation of State High School Associations (NFHS)?

Officials are to remove any player who shows signs, symptoms or behaviors consistent with a concussion, such as loss of consciousness, headache, dizziness, confusion or balance problems, and shall not return to play until cleared by an appropriate healthcare professional.
Answered by Jeff Sczpanski, ATC

How do I choose the right running shoe?

To choose the right shoe, consider your foot type, how much your foot contacts the ground, and your body weight.  There are three foot types:  low arch or "flat foot", normal arch and high arch.  Your foot type affects how much your foot pronates, or rolls inward after heel strike. Runners with flat feet, who over pronate should choose shoes with "stability" or "motion control." Look for a shoe with a supportive, firm mid-sole. Runners with high arches, who under pronate are best suited for "neutral cushioned" shoes.
Answered by Amy Routte, ATC

The information provided through ask the expert Q&A does not substitute for medical care from a physician or healthcare provider. If you think you may have a medical emergency, call 911 or go to the nearest Emergency Department immediately.