So I am dedicating this blog for the next issue or few to injury, recovery, prevention, and the effects it has on the derby girl.
I have been playing derby since 2010 and watched so many people get some minor injury like a slightly turned ankle or shoulder and just keep playing. I always think to myself, "I really wish that they would sit down the rest of practice and ice that so it doesn't become something major", but I don't say anything. I don't say anything because 1) no one likes to be told what to do or that they are hurt(even when they know they are and that they are hurt, 2) a derby girl is probably not going to listen anyway because it is not in our nature, and 3)you don't want to be the person who looks like a worry wart or to mothering and smothering to grown women. So many times we ignore the signs that something is wrong and keep going forward.
"Pain is a feeling triggered in the nervous system. Pain may be sharp or dull. It may come and go, or it may be constant. You may feel pain in one area of your body, such as your back, abdomen or chest or you may feel pain all over, such as when your muscles ache from the flu.
Pain can be helpful in diagnosing a problem. Without pain, you might seriously hurt yourself without knowing it, or you might not realize you have a medical problem that needs treatment. Once you take care of the problem, pain usually goes away"(http://www.nlm.nih.gov/medlineplus/pain.html)
We so often don't want to admit we are in pain, and so we live in denial until that moment we hurt ourselves to a point that the pain won't be ignored any longer. Sadly by the time some of us admit there's a problem, surgery is the only solution, and then we push ourselves too hard to get back on the track and re-injury ourselves, and start losing hope and passion for the sport we love.
When we first get hurt, everyone cares, and asks us how we are, sends us care packages, post on our facebook page, and go out of their way to check on us, but after a few weeks people get busy, caught up in the next game coming up, or generally their own busy lives and the injured get forgotten and left behind. It is sad and no one does this on purpose, but it is just that we all have very busy lives and it's hard to keep up with everyone all the time. People get their feelings hurt and friendships are lost or love of the sport is lost.
It hurts when we feel forgotten. WE hate being in pain and not being able to do things for ourselves. There are Facebook groups and blogs for injuried skaters, but at the end of the day we still feel alone and isolated from the team and girls we love. WE show up and we NSO and cheer on the team all the while inside we are dying, wanting so much to be on that track with them, and wishing they would remember us and talk to us more, OR EVEN worse wishing they were in our place or would get hurt to take them down a notch or two. All of these things are normal human reactions and feelings and there is no shame in them coming our way. We have to acknowledge them to ourselves outloud and bring them into the light so that they don't fester and became a monster in the shadows. The sad thing is when we come back those dark feelings come along with us, and we feel disconnected and isolated from the girls we love, we fear reinjury, and feel inadequate to other people on the team. It is as though we will never be good enough again and that is one of our greatest fears. Wrestling with feelings of inadequacy and failure, we forget what it was like to be fresh meat and when we first started on this journey. People on the team think we will be back good as new and we don't want to let them down. The reality is sometimes that doesn't happen, sometimes you can't come back at all, but that doesn't mean you can't still be a part of roller derby. Skating derby girls are important but those that do all the other hundred jobs that don't involve skating are even more important. I have spent a lot of time helping nurse back to skating health injured derby girls for weeks, and the one thing they almost all have in common is if they can't go back to skating they don't want anything to do with derby. I tried to convince the first few that being an NSO or ref is as important as being a skating derby girl, and not so nice comments finally stopped me from saying it. The problem is that we are all human, and no one likes their dreams being shattered. No one likes to see the people that were their best derby sisters/friends keeping on going and improving when they are stuck in the mud and they can't get out.
I think that those of us who aren't injured really need to remember to cultivate that relationship with those who are injured. We need to write little notes or send random FB messages, and remind those who are hurt that they are NOT forgotten. Maybe even set up an "injury" committee like the greeting committee for fresh meat. The hardest thing to hear when you come back from a long injury is that you are starting over as fresh meat all over again. It is harder to come back than to start derby a lot of times, and those moments when you are skating with the "new" fresh meat and they are getting things left and right and progressing so fast and the injured returning fresh meat is still stuck at plow stops that they used to be amazing at is very disheartening and can cause one to lose hope, put themselves down, and feel like a failure. We need to learn to be more empathic to the injured and remember that they are a reminder that it could happen to us too and that we need to take of ourselves.
We should never leave anyone behind, but we don't have to attend every pity party we are invited to either. Remember that the injuries person has to work through this stages of grief on their own a lot of times. We can however make those low sad days a little better for them. We can bake them cookies or cupcakes, take them out to lunch or just stop by and hand out with them occasionally. We want to strive to always let those injuried skaters know that they are not forgotten, and that we are there for them. WE ALL have to reach out that hand, and whip a skater whether it is from the clutches of enemy blockers or the deep darkness of depression from an injury.
There are things that we can do to prevent long term injuries and to come back from them. The first is to remember to stop when we get hurt and assess exactly what has happened to us and what first aid would be appropriate. The one most important lesson I have learned in my life is to stop, ice it, rest it, stretch it and take care of it immediately, DON'T WAIT, don't keep skating and try skating it off, because so many times a relatively minor injury like a turned ankle can go from resting it for a week to surgery and it never being the same. If you really love the sport and want to play it, then you have to know you are going to have to sit out sometimes. An ounce of prevention is better than a pound of cure. You would never eat food right after handling raw chicken or fish without washing your hands first and for good reason. We all need to learn to apply that same concept to getting hurt in derby. You would never keep going and risk surgery or permanent injury instead of stopping and icing it for 72 hours instead.
Following are some general rules for injury prevention no matter what sport you play. While it is impossible to prevent
every injury, research suggests that injury rates could be reduced by 25% if athletes
took appropriate preventative action, including:
American Academy of Orthopaedic Surgeons Public Information
Web: http://www.aaos.org/wordhtml/home2.htm
March 2000
- Be in proper physical condition to play a sport.
Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport. (See: Proper conditioning) - Know and abide by the rules of the sport.
The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. Rules of conduct, including illegal blocks and tackles are enforced to keep athletes healthy. Know them. Follow them. - Wear appropriate protective gear and equipment.
Protective pads, mouth guards, helmets, gloves and other equipment is not for sissies. Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and head. Never play without your safety gear. - Rest.
Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgement. (See: Overtraining) - Always warm up before playing.
Warm muscles are less susceptible to injuries. The proper warm up is essential for injury prevention. Make sure your warm up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity. (See: The warm up) - Avoid playing when very tired or in pain.
This is a set-up far a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides. (See: Six Sports Injury Warning Signs)
- Having a history of injury. Previous injuries to a muscle, or joint tend to develop into chronic problem areas for many athletes. It is extremely important to warm up, and stretch previously injured parts.
- A high number of consecutive days of training. Recovery days reduce injury rates by giving muscles and connective tissues an opportunity to repair between training sessions
- Remember the 10 percent rule and How to Use the 10 Percent Rule-Increasing the intensity, time or type of activity too quickly is one common reason for sport injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training.
- This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted and time of exercise.For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 Percent Rule. If you are lifting 50 pounds and want to increase, add 5 pounds the next week to follow the 10 Percent Rule.
- If you are a beginning exerciser or coming back from an injury, 10 percent may be too much, and a 5 percent increase per week may be much more comfortable; for others, 10 percent may be too little. If you aren't sure of your ability or if you experience any aches or pains, simply modify your increases accordingly.
American Academy of Orthopaedic Surgeons Public Information
Web: http://www.aaos.org/wordhtml/home2.htm
March 2000
Most sports injuries that need attention have some common warning signs and symptoms. Acute sports injuries are often obvious, and occur in a dramatic fashion, but other injuries can creep up slowly and get progressively worse. These often turn into nagging chronic aches and pains. If you pay attention to the warnings signs and symptoms of both types of injuries, you can often heal quicker and avoid serious damage or a long-term problem.
Don't Ignore These Sports Injury Warning Signs
- Joint Pain
Joint pain, particularly in the joints of the knee, ankle, elbow and wrist, should never be ignored. Because these joints are not covered by muscle, pain here is rarely of muscular origin. Joint pain that lasts more than 48 hours requires a physician's diagnosis. - Tenderness at a Specific Point
If you can elicit pain at a specific point in a bone, muscle or joint, by pressing your finger into it, you may have a significant injury. If the same spot on the other side of the body does not produce the same pain, you should probably see a physician. - Swelling
Nearly all sports injuries cause swelling. Swelling is usually quite obvious and can be seen, but occasionally you may just feel as though something is swollen even though it look normal. Swelling usual goes hand-in-hand with pain, redness and heat. Swelling within a joint often causes pain, stiffness, and may produce a clicking sound as the tendons snap over one another after having been pushed into a new position from the swelling. - Reduced Range of Motion
If swelling isn't obvious, you can usually find it by checking for a reduced range of motion in a joint. If there is significant swelling within a joint, you will lose range of motion -- the limb will only go so far in each direction. Again, compare one side of the body with the other to identify major differences; if there are any, you likely have an injury that needs attention. - Comparative Weakness
Comparing one side to the other for weakness is often hard to do, but can be helpful when assessing an injury. One way to tell is to lift the same weight with the right and left side and look at the result. Or try to place body weight on one leg and then the other. A difference in your ability to support your weight is another tip-off to an injury that requires attention. - Numbness and Tingling
Never ignore numbness or tingling. Such sensations are often related to nerve compression, and these warning signs may indicate serious injury that should always be seen by a physician.
The first treatment indicated for any acute injury is reducing any swelling by using the R.I.C.E. treatment method. (Rest, ice, compression and elevation). Swelling causes pain and loss of motion, which in turn will limit use of the muscles. If you don't use the muscles, they will weaken, and shorten and resist repair.
Do not apply heat to an acute injury. Heat will increase circulation and increase swelling.
Immediate Injury Treatment Step-by-Step
- Stop the activity immediately.
- Wrap the injured part in a compression bandage.
- Apply ice to the injured part (use a bag of crushed ice or a bag of frozen vegetables) for no more than 15 minutes at a time.
- Let the area warm completely before applying ice again, in order to prevent frostbite.
- Elevate the injured part to reduce swelling.
- Get to a physician for a proper diagnosis of any serious injury.
More Tips for Treating Sports Injuries
- Should I Heat or Ice My Injury?
- Coping with a Sports Injury
- Who to See For Your Sports Injury
- When is it Safe to Play Sports After an Injury?
- First Aid for Abrasions and 'Road Rash'
- Anti-Inflammatory Treatment of Sports Injuries
- Training Through Injury
- Treating Overuse (Chronic) Injuries
- The Most Commonly Missed or Misdiagnosed Sports Injuries
There is so much research on the psychological effects of injuries on athletes and prevention of them.
I am listing a few here that I used to write this article plus my own experiences in a variety of sports.
http://sportsmedicine.about.com/od/injuryprevention/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1304025/
http://www.livestrong.com/article/132462-the-psychology-sports-injuries/
http://www.iahsaa.org/Sports_Medicine_Wellness/Injury_Prevention_Treatment/GSSI_Psychology_of_Sports_Injuries.pdf
http://sportsmedicine.about.com/cs/injuryprevention/a/aa101801a.htm
http://sportsmedicine.about.com/cs/injuryprevention/a/aa101402a.htm
Until next issue I will be looking for natural and homeopathic solutions that you can use and a new recipe for you to cook up so you feel better while you recovery!!!
Magic Bars
Total Time:
4 hr 20 min
Prep:
25 min
Inactive:
3 hr
Cook:
55 min
Yield:
24 bars
Level:
Easy
Ingredients
Vegetable-oil cooking spray
Brownie Layer:
One 21-ounce box brownie mix, such as Duncan Hines Chewy Fudge
1/2 cup melted butter or vegetable oil
3 large eggs, at room temperature
1/4 cup of sweetened condensed milk
3/4 cup of peanut butter, or butterscotch or other "chips" that you like
3/4 cup of peanut butter, or butterscotch or other "chips" that you like
Cookie Layer:
1 1/3 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt
1 stick (1/2 cup) unsalted butter, cut into 1/2-inch pieces, at room temperature
3/4 cup packed light brown sugar
1/2 cup granulated sugar
1 large egg, at room temperature
1 teaspoon pure vanilla extract
1/2 cup semisweet chocolate chips
1 1/4 cups chopped walnuts
1 1/3 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt
1 stick (1/2 cup) unsalted butter, cut into 1/2-inch pieces, at room temperature
3/4 cup packed light brown sugar
1/2 cup granulated sugar
1 large egg, at room temperature
1 teaspoon pure vanilla extract
1/2 cup semisweet chocolate chips
1 1/4 cups chopped walnuts
Caramel:
Three 9.5-ounce bags soft caramel candies (about 90 caramels), such as Kraft Classic
Caramels, unwrapped
Three 9.5-ounce bags soft caramel candies (about 90 caramels), such as Kraft Classic
Caramels, unwrapped
2 tablespoon pure vanilla extract
Directions
Position a rack in the lower third of the oven and preheat the oven to 350 degrees F. Spray two 13 by 9-inch glass or ceramic baking dishes with cooking spray. Line each dish with a 15-inch-square piece of parchment paper, allowing the excess to overhang the sides. Spray the parchment with cooking spray.
For the brownie layer: In a large bowl, blend together the brownie mix, melter butter or vegetable oil, 1/4 cup water, and eggs. Using a hand mixer, beat for 1 minute on medium speed. Pour the batter into one of the prepared pans. Sprinkle with the peanut butter or butterscotch chips and bake until a toothpick inserted about 1 inch from the edge of the baking dish comes out clean, 25 to 27 minutes. Transfer the pan to a wire rack to cool for 1 hour.
Using the excess parchment paper as handles, lift the brownie layer from the pan. Run a thin spatula underneath to loosen it from the parchment paper. Keep the oven on.
For the cookie layer:
In a medium bowl, whisk together the flour,
baking powder, baking soda and salt. In a stand mixer fitted with a
paddle attachment, beat the butter and sugars in a large bowl until
fluffy. Beat in the vanilla and egg. Add the flour mixture and beat
until a dough forms. Stir in the chocolate chips. Using your fingers,
press the dough evenly into the bottom of the other prepared baking
dish, leaving a 1/2-inch border. Bake until light golden, 14 to 16
minutes. Transfer the pan to a wire rack to cool for 30 minutes.
Sprinkle the whatever nuts you love the most over the crust. and then get ready to put the caramel on top
For the caramel:
Sprinkle the whatever nuts you love the most over the crust. and then get ready to put the caramel on top
For the caramel:
In a medium, heavy saucepan, combine the caramel
candies, 2 tablespoons water and vanilla over medium-low heat. Cook,
stirring occasionally, until the candies have melted and the mixture is
smooth, about 10 minutes. Pour the caramel evenly over the cookie layer.
Working quickly, place the brownie layer on top of the caramel. Gently
press the brownie layer into the caramel. Refrigerate for 1 hour until
the caramel has set. Allow the layers to come to room temperature, about
30 minutes. Cut into 24 bars and store airtight in a plastic container.
Until next time, take care of yourself and Derby on!!! Derby Hugs and Love
from the Baking Bellona B
