Bumps & Bruises Clinic is staffed and run by Logan College of Chiropractic. Dr. Laney Nelson, DC is the director of the clinic. Each weekend at least one chiropractic physician and several interns from the school are out at the SLYSA complex for on-field assessment and chiropractic care.

As a member of SLYSA your son or daughter is allowed free chiropractic treatment which may include a spinal adjustment, passive therapies (such as ice, EMS, ultrasound, etc), active therapies (example: deep tissue massage, balance and core exercises, etc), consultations.

Please take a moment to get to know our interns by clicking on their websites below. Thank you.

Emily Barks
Eric Dixon
Justin Houck
Kate McClung
Julian McMurray
Jude Miller
Jilynn Sloppy
Sarah Ytsma

Soccer is a sport that requires an athlete to perform short and long sprints throughout a match, which utilizes both aerobic and anaerobic energy systems. These two systems differ by the fuel that the body uses to complete the short and long sprints. The duration of a game is 90 minutes which taps into the athlete’s aerobic endurance system, but to perform repeated fast sprints over time requires anaerobic endurance capacity as well. An easy way to train both these systems at once is through interval training. Interval training entails high work levels interspersed with periods of low activity or rest. This type of training will effectively train both of these important fuel systems.
Another way to optimize any athlete or athletic team, no matter what the sport, is to focus on three key aspects: speed, strength, and power. Exercises that will ensure these three things are met should focus on multi-joint (whole body) exercises, core strength/stability, and explosiveness. This doesn’t mean that ball work, team drills, and distance running are not important for success on the soccer field, but to gain a competitive edge a change to your normal practice routine may need to be made.
Deceleration and changing direction are two fundamental attributes a well rounded soccer player must have. When coaching an athlete to become proficient at these two things, make sure to emphasize proper body position and mechanics. Setting up drills that simulate game-like situations can be very beneficial to educating an athlete on proper technique. Videotaping these drills if possible can be a useful tool to show an athlete what they are doing well and what they can improve on.
If the previously mentioned concepts are incorporated into a practice schedule, be it pre-season or in-season, there should be so noticeable improvements in performance and hopefully prevention of unnecessary injuries.





Source:

www.williamssoccer.com/articles/index.html

Anxiety, Attention Control and Performance Impairment in Penalty Kicks

The effect of anxiety on sporting performance has been an interest in the world of sports psychology for a long time. Studies have shown that when shooting soccer penalty kicks anxiety is the reason for a subpar performance. Professional players who believe shoot outs to be more of a lottery are more likely to miss the goal than those who believed it was under their control.
Goalkeepers are also often considered a threat and, as a result, increase the shooter’s anxiety causing their attention to be shifted. In the past it has been said to concentrate on the goalie and try to anticipate their move. However, it is now said that it is best to ignore the goalkeeper completely because, if not, the shot is more likely to be placed within their reach.
Wilson, M. (2009). Anxiety, Attentional Control, and Performance Impairment in Penalty Kicks. Journal of Sport & Exercise Psychology, 31: 761-775.

The influence of Carbohydrate-Electrolyte Ingestion on Soccer Skill Performance

It has been proven that soccer players do most of their work at a rate equivalent to 70-80% VO2 max. At these levels glycogen becomes the main source of energy. Low glycogen concentrations in muscles have been associated with a lower work rate on the soccer field. The importance of hydration before, during and after physical activity has been proven over and over again. Knowing that glycogen is the primary source of energy, it has been determined that hydrating and replenishing carbohydrates and electrolytes at the same time is key.
Studies have shown that athletes who ingested a carbohydrate-electrolyte mix are able to sprint faster. This suggests that the athletes would be able to sprint to the ball faster and still have enough energy to accurately pass or shoot the ball. Thus, the athlete would appear to have improved performance. This has only been shown in athletes who began with a reduced glycogen level.
Ali, A. (2007). The Influence of Carbohydrate-Electrolyte Ingestion on Soccer Skill Performance. American College of Sports Medicine, 1969-1976.

Eye injuries are increasing in frequency among soccer players. When the ball hits a player in the eye, many types of injuries can occur. Damage may occur in the eye globe, retina, or conjunctiva and may cause a hemorrhage or rupture. A study in Europe identified 5 cases of severe eye injury from soccer in 2001-2005. Three of the injuries healed completely with no residual symptoms; however two cases had lingering problems.
By looking at the nature of the injury as well as the mechanism, it is reasonable to conclude that eye protection may become mandatory in the near future. Increased popularity of the sport may lead to an increased prevalence of eye injuries.

Kent JS, E. R. (2007). Indoor soccer-related eye injuries: should eye protection by mandatory? Canadian Journal of Ophthamology , 42(4): 605-8.

Interval training enhances endurance in youth soccer

In young soccer players, the amount of field time can be tiresome. By increasing their endurance they can perform better on the field. A recent study measured the endurance of youth soccer players before and after a 10 week training program that incorporated intervals and high intensity aerobic exercise.
The intervals consisted of four bouts of 4 minute work periods, dribbling a soccer ball through a specific course. Each period was separated by a 3 minute jog. This was performed twice weekly at the conclusion of regular soccer training. It began 6 weeks before competition and continued for 4 weeks into the season. At the conclusion, sprinting and jumping ability were not affected. By utilizing specific techniques in preparation for competition, young soccer players can build endurance and enhance their skills during games.

McMillan K, H. J. (2005). Physiological adaptations to soccer specific endurance training in professional youth soccer players. Br J Sports Med , 39: 273-277.

The goal of many young athletes is to reach the professional sports arena. In most cases this is following a successful collegiate athletic career. The transition from high school sports to the collegiate level is one of the most difficult and demanding processes that a young athlete may face. One factor that can play a huge role in these athletes is the mental adjustment of going from the ‘Big Fish’ in the little pond to the ‘Little Fish’ in the enormous pond. Many of these athletes will be coming from a town where they were the top player on the team and have gotten accustomed to seeing their name in the local newspaper. Although these athletes are still at the top of their game, they must come to realize that they are now, most of the time, in a system where the past is the past and their success is only measured based on their current and future dedication and performance. Another obstacle to overcome is the increased athletic responsibilities on top of college classes as well as living away from home (most of the time for the first time) which tend to make the lives of these freshman student-athletes increasingly stressful. Time management also becomes an overwhelming issue that many students are challenged by.
A recent research article in Psychology of Sports & Exercise, Sept. 2010, concludes that “The transition to university was perceived as a process rather than an event, with considerable pre-emptive work taking place in the lead up to the move.” One of the first steps for these athletes is to realize that there will be a vast amount of other athletes at their school that are far better than them and have been through the ‘system’. Many times the high school athlete may feel that they know the ‘right’ way to condition and weight train but in the competitive collegiate arena, it will not cut it. The sooner the athlete can accept this change, the sooner they can start to build gains in endurance, strength, and performance. Psychological support from friends and family is of grave importance as well because of the isolation that some of these athletes might feel. The smoother the transition process is, the faster the athlete can become an asset to the team and excel in their sport.

Many soccer players have trained properly and are in optimal shape for matches when game day arrives. The problem most athletes encounter has to do with improper nutrition before, during, and after games. A nutritionally deficient soccer player will use most of, if not all, their energy during the first half of a match; this is why they need a massive storage of glycogen. Glycogen is what the body makes with excess carbohydrate or sugar intake. Glycogen is the body’s way of storing energy for a time when we have drained our primary energy units. Research has showed most soccer athletes have completely depleted their glycogen stores within the first 30 to 45 minutes of soccer related activity. Those players who do not replenish carbohydrates or sugar will have a dramatic decrease in physical and mental performance. With this in mind, there are a few ways soccer players are able to keep their glycogen stores at an advantageous level:

* Optimal level of 2,400-3,000 calories per day.
* Eat a meal of around 600 calories 2 hours before a game. 600 calories is the approximate amount of carbohydrate in 3 bananas and 2 slices of whole grain, gluten free bread.
* Drink 12-14 ounces of a sports drink, Gatorade / PowerAde / Vitamin Water, 10-15 minutes before matches begin.
* Drink 12-14 ounces of a sports drink, Gatorade / PowerAde / Vitamin Water, during halftime of each match.
* After matches, water intake is extremely important along with a 500 calorie meal. This meal should have a good balance of protein, carbohydrate, and fat content.

Steve Antoniotti

Source: 'Carbohydrate, Fluid, and Electrolyte Requirements of the Soccer Player: A Review,' International Journal of Sport Nutrition, vol. 4, pp. 221-236, 1994

About the Author

Steve Antoniotti is currently a Trimester 6 student at Logan College of Chiropractic. This fall, Steve will be a student intern at Logan’s Montgomery Student Health Center in Chesterfield, Mo.

Head trauma, while not the most common, is still a very serious injury. Head injuries account for about 3% of all sport related injuries. The potential consequences of even a minor head injury make it crucial for players, parents, coaches, and staff to be knowledgeable in this area. Soccer’s concussion incident rate is comparable to hockey and football. This is mostly due to the high contact nature of soccer and lack of required head protection. The most frequent cause of concussion in soccer players is collision with another player’s head, elbow, or foot. It is also important to realize that a concussion can occur from violent jarring of the body and is not isolated to direct blows to the head.

Recently the protocol for treatment of concussions has been carefully analyzed. One of the major findings is that every head injury needs to be treated on an individual basis. There is not universal timeline for recovery from a concussion. It was also found that many tests such as CT scans, skull Xrays, and MRI could fail to detect abnormalities that would help diagnosis a head injury. A newly recommended technique for evaluating concussions is prior to the beginning of an athletic season players be evaluated using cognitive and psychometric tests. These tests are used as a baseline to compare post-concussion tests results. Once the player returns to baseline performance he or she can safely return to play. Children younger than 10 require more time to recover from head injuries due to existing neurological development. Returning to play too early greatly increases the risk of a second concussion, which can be fatal.

Heading the Ball

Research suggests that “heading” the soccer ball is not a contributing factor to acute head injuries such as concussions. Some soccer organizations recommend that children younger than 10 should not “head” the ball. If a player decides to utilize this style of play it is important to receive instructions on proper technique.

About the author;
Adam Ligon is a Trimester one student at Logan College of Chiropractic. He received a degree in Nutrition and Fitness from the University of Missouri.


Ashare, Alan. 2009; 774-776. A Different View Series: Returning to Play After Concussion. Acta Paediatrica Foundation.

Koutures, Chris. 2010; 125: 410-414. Clinical Report-Injuries in Youth Soccer. American Academy of Pediatrics.

Even though carbohydrates are extremely important to all athletes, fats and proteins serve an entirely different yet just as necessary role. The consumption of fats will help maintain body homeostasis at the cellular level. Every cell in our body has a protective membrane composed of a phosphate and lipid bilayer. This lipid bilayer is all that guards our cells from the outside environment. In essence, our cell barriers are composed of the fats we eat on a daily basis. Proteins, on the other hand, provide a much needed repair system after a workout, training session, or game. Muscles and other soft tissue components are built on the breakdown of dietary protein into amino acids, (the building blocks of proteins). These amino acids are then shipped to an area of the body which is in need of muscle or soft tissue restoration. After any strenuous workout, an athlete has broken down tissues in their body. Mending will only take place with the proper ingestion of proteins. With these concepts in mind, here are a few helpful hints regarding the amount and type of fats / proteins a soccer player should eat on a daily basis.

• Healthy Foods With The Fats We Need
o Nuts such as
 Almonds / Cashews / Walnuts / Brazilian Nuts
o Avocado
o WILD CAUGHT Salmon
 Wild caught fish will provide your body with the necessary amount of Omega 3 Fish Oil
• This is another substance which will help in maintaining balance in your cells.
o Olive Oil
o Seeds
 Pumpkin / Sesame
• Healthy Foods With The Proteins We Need
o Any form of LEAN MEAT / FISH / CHICKEN
 Lean simply refers to the amount of fat content in food. The less fat, the leaner the meat / fish / chicken, and the healthier option.
• When looking for a good source of fats, do your best to find MONOUNSATURATED or POLYUNSATURATED fats. The foods to stay away from will include SATURATED or TRANS fats.
• Each day an athlete should consume the following percentage of carbohydrates, fats, and proteins. This is a baseline and will fluctuate with workout schedule and routine.
o Carbohydrates = 50-60% of your diet
o Fats = 25%
o Proteins = 10-15% of your diet
 A well conditioned athlete should try and eat 1.5 grams of protein for ever kilogram they weigh.
• For instance
o If a person weighs 150 pounds they should eat around 100 grams of protein a day
• Remember, this is only the case in a well conditioned or trained athlete. For the normal person, be sure to consume 1 gram of protein for every kilogram they weigh.

Many young athletes are turning to energy drinks to boost their metabolism and energy before a game or a workout at the gym. The question here is: does it really boost your energy level? A 2009 study performed by Canadian professors of Kinesiology and Health Studies investigated the effect of sugar-free Red-Bull energy drink (main ingredient is caffeine) on high-intensity run time-to-exhaustion in young adults *1. In this study, they separated physically active university students from both genders into two groups; one consuming sugar-free Red Bull. The other group consumed a placebo (non-caffeinated, sugar-free, lemon-lime flavored soft drink, tonic water, lime juice). Both groups showed no significant differences in their performance.
So, if energy drinks don’t show any performance boosting capabilities, what can an athlete drink before a game or a workout to stay hydrated, restore lost electrolytes? An electrolyte drink like the caffeine free, gluten free, Gatorade can be a good choice. When we exercise, we sweat and as a result of the sweating, we lose a considerable amount of electrolytes. Laboratory tested Gatorade can restore those electrolytes *2. Gatorade contains minerals such as Sodium, Potassium, and Chloride which can restore the ones we lose while sweating.
Recently, an interesting 2009 British study found that chocolate milk showed good results for athletes. In this study, nine trained cyclists performed 3 trials, where they consumed chocolate milk (CM), or carbohydrate replacement (CM), or fluid replacement drink (FR). Athletes Cycled 51 % and 43% longer after drinking CM than after ingesting CR or FR *3.
Accordingly, Keep yourself away from Energy drinks even if sugar free, as they showed no significant improvement in performance and you are consuming an unnecessary amount of caffeine. Caffeine has not been proven to show any improvement in athletic performance if consumed prior to a game. Instead turn to electrolyte drinks and/or chocolate milk, as they can be a better choice.
References
Daren G. Candow, Amanda K. Kleisnger, StephanieGrenier, and Kim D. Dorsh. (2009). Effects of Sugar-Free Red Bull Energy Drink on High-Intensity Run Time-To-Exhausion in Young Adults. Journal of Strength and Conditioning Research , 4.
Gatorade. (n.d.). Retrieved July 1, 2010, from Gatorade: www.gatorade.com/frequently_asked_questions/default.aspx
Kevin Thomas, P. M. (2009). Improved endurance capacity following chocolate milk. NRC Research Press , 5.


About the author:
Mina Mikhail is currently a Trimester three student at Logan College of Chiropractic.

Many soccer players have trained properly and are in optimal shape for matches when game day arrives. The problem most athletes encounter has to do with improper nutrition before, during, and after games. A nutritionally deficient soccer player will use most of, if not all, their energy during the first half of a match; this is why they need a massive storage of glycogen. Glycogen is what the body makes with excess carbohydrate or sugar intake. Glycogen is the body’s way of storing energy for a time when we have drained our primary energy units. Research has showed most soccer athletes have completely depleted their glycogen stores within the first 30 to 45 minutes of soccer related activity. Those players who do not replenish carbohydrates or sugar will have a dramatic decrease in physical and mental performance. With this in mind, there are a few ways soccer players are able to keep their glycogen stores at an advantageous level:

* Optimal level of 2,400-3,000 calories per day.
* Eat a meal of around 600 calories 2 hours before a game. 600 calories is the approximate amount of carbohydrate in 3 bananas and 2 slices of whole grain, gluten free bread.
* Drink 12-14 ounces of a sports drink, Gatorade / PowerAde / Vitamin Water, 10-15 minutes before matches begin.
* Drink 12-14 ounces of a sports drink, Gatorade / PowerAde / Vitamin Water, during halftime of each match.
* After matches, water intake is extremely important along with a 500 calorie meal. This meal should have a good balance of protein, carbohydrate, and fat content.

Source: 'Carbohydrate, Fluid, and Electrolyte Requirements of the Soccer Player: A Review,' International Journal of Sport Nutrition, vol. 4, pp. 221-236, 1994

About the Author;

Steve Antoniotti is currently a Trimester 6 student at Logan College of Chiropractic. This fall, Steve will be a student intern at Logan’s Montgomery Student Health Center in Chesterfield, MO.

Today we live a life of conveniences, children can stay inside all day playing video games or chatting with friends via computer or cellular phone. The average school age child often does not get the recommended sixty minutes of physical activity. Fast food value meals for the whole family is often as cheap if not cheaper than preparing a home cooked meal. In 2009 it was recorded that in 58.9 percent of two parent families, both the mother and father are employed. Also, in 2006, 12.9 million families in the U.S. were headed by a single-parent. With this much responsibility and only so much time in the day it is not surprising that families are cutting corners at home to save time. Unfortunately a lot of this time is cut from food preparation time.
I have seen too many parents who do not engage in physical activity with their child due to the adults lack of physical fitness. Without good physical activity and good nutrition at a young age, children are less likely to develop healthy habits for themselves. Remember, you as a parent are a huge role model to your children. Take a moment and look in the mirror, are you comfortable with your children growing up to look and act like you?
Nutrition directly before a competition and directly after a competition is the most crucial, the closer you get to beginning your workout your body needs large easily digestible amounts of glucose in the form of simple carbohydrates to keep your blood sugar and energy up during exertion. Post workout the body needs to recover, this is a great time for a small meal or drink that has a ratio of 60% carbohydrate, 40% protein and some added electrolytes. This will ensure your body can adequately recover what was lost on the field.
Now here are some simple recommendations ensure your child is receiving adequate nutrition. A perfect diet is a long debated topic which could span several articles but this will help you form a good basis for your child’s diet.
1. Eat something upon awakening. Breakfast, is by far the most important meal of the day, include a protein source (eggs, yogurt, turkey bacon, turkey sausage). Protein will provide your child with the long lasting energy to keep them focused throughout the day and it is also the building blocks for formation of new tissues in the growing body.
2. Eat several small meals throughout the day. Eating too much at one time overloads your body with excess calories which it cannot use at that time and they are stored as fat. This also helps regulate blood glucose levels which can prevent mood changes related to a high blood sugar (hyperactive), or a low blood sugar( sluggish, light headed, moody).
3. Each meal should be balanced with a source of protein, carbohydrates, and healthy fats. Your body needs a mix of these three macronutrients to adequately function. These nutrients should come from whole foods, not processed.
4. Avoid “fake” foods. The longer the ingredient list and the harder the ingredients are to pronounce, most likely the worse the food is for you. Highly processed foods are packed with cheap calorie sources that are harder for your body to use adequately.
5. Each meal should include vegetables or fruits. These are high in fiber which slows the uptake of calories to the bloodstream. A slow continuous flow of calories to the bloodstream is much better than a sudden fast flow. The only time it is appropriate for a low fiber high energy food intake is after athletic competition or a long period of physical activity at which point the body needs to rapidly replace the nutrients and calories lost.
6. Generally the more colorful the food the better it is for you. (Except when these colors are artificially added. Red licorice and cheese curls are not that healthy!) Colorful fruits and vegetables receive their colors from phytochemicals, scientists are still discovering all the health benefits of these nutrients.
7. Eat a SMALL meal of protein and fat before bed. Hopefully your child is sleeping the recommended eight hours and during this period the child’s body is busy repairing itself and of course growing. This requires a lot of fuel and a small meal of protein and fats will provide the slowly absorbed energy to aide the patient over this period.
8. Adequate fluid intake. It is hot out and our body’s are hard at work attempting to remain cool. Heat is dissipated largely by excretion of fluids (sweat) from the body. To replace this your body needs to remain adequately hydrated. Clear fluids (water) are best. Caffeine in soft drinks, coffee, energy drinks and most teas will further dehydrate the body.
Inadequate amounts of energy, moodiness, age inappropriate growth, recurrent illnesses and slow healing injuries are common signs that the body is not getting adequate nutrition. If your child is suffering from any of these check to see if your child’s diet follows the above guidelines. If you need further nutrition advice I implore you to visit one of our clinics where we can further consult with you concerning your child’s nutrition.
About the author;
Callan Martin is currently a Trimester nine student at Logan College of Chiropractic. He interns at the Biofreeze Rehabilitation Center in Chesterfield and is a Senior Intern at Logan College’s Bogey Hills Health Center off Zumbehl Rd. in St. Charles.

The high endurance and repetitive nature of soccer can lead to an extensive list of injuries. Specifically, the foot accounts for up to 28% of soccer related injuries. A common foot injury in soccer is calcaneal apophysitis (Sever’s Disease). Calcaneal apophysitis can more simply be described as heal pain. Youth soccer players, ages 8-14, may be more prone to this injury due to currently developing bone. Several contributing factors can put stress on the calcaneus (heal) bone leading to inflammation. Inflammation in this area can make it very painful to run, jump or even walk.

There are several ways to prevent calcaneal apophysitis. One of the easiest preventative measures is to properly stretch the calf muscles prior to and after physical activity. Since calf muscles attach to at the heal stretching them can reduce the upward tension placed on the bone. Just as important, proper fitting footwear can reduce stress in this area. Footwear that supplies the feet with adequate arch support and heal cushion can also help prevent calcaneal apophysitis. This injury can be very painful and sideline a player for weeks, even months. A few simple stretches and proper footwear can help keep your feet happy.


About the author;
Adam Ligon is a Trimester one student at Logan College of Chiropractic. He received a degree in Nutrition and Fitness from the University of Missouri.


Pediatrics. 2000 Mar. Revised 2010 Feb;105(3 Pt 1):659-61. Injuries in youth soccer: a subject review. American Academy of Pediatrics. Committee on Sports Medicine and Fitness.