Football is a high-impact sport that can take its toll on your body. Sprinting, sudden starts and stops and direct collisions can lead to injuries of the knees. Chipped bones in your knee often result from a previous injury that causes bone or cartilage pieces to chip off. This condition is known as osteochondritis dissecans, and it should be treated by a physician to promote proper healing. A chipped bone in the knee can take weeks or months to heal, according to Cedars Sinai Orthopaedic Center.
Osteochondritis dissecans occurs most often in young men, especially those who have sustained prior joint injuries, according to the Mayo Clinic. When pieces of bone or cartilage chip from the knee, the fragment may become jammed between the moving portions of your knee joint. This can lead to pain, especially during sports and star climbing. If you have osteochondritis dissecans, you also might notice joint locking or popping as you move. Your knee joint may feel weak, have a limited range of motion or appear swollen and tender. Some individuals with this condition may never experience symptoms.
If you experience persistent knee pain, see a physician and discontinue football until he says otherwise. the doctor will perform a physical examination and review your medical history. Your doctor might take X-rays of your knee to rule out other conditions. Further imaging studies, such as CT scans or MRIs, may provide a more detailed view of your knee joint to help your doctor determine where chipped bone is present and what he needs to do to treat your condition.
The goal of treatment of osteochondritis dissecans is to restore normal function of your knee and to reduce pain. Docs generally try conservative measures first to relieve your pain. Your doctor may recommend avoiding high-impact physical activities such as football and participation in low-impact exercise, such as swimming or using an elliptical machine. You may also be required to use crutches to allow your knee to rest. Physical therapy might help increase strength and range of motion in your knee joint. If conservative treatment fails, surgery might be necessary to remove bone chips.
The recovery time for treatment for osteochondritis dissecans largely depends on the type of treatment used. Cedars Sinai Orthopaedic Center indicates that competitive sports and physical activities should be avoided for six to eight weeks. During this time, a knee brace or crutches may be used. If after three to six months of conservative treatment, your doctor may recommend surgery. Surgery may be performed by completely opening the knee or with arthroscopic surgery. The recovery time for arthroscopic surgery tends to be shorter than having opened knee surgery. Only your doctor can provide you with an exact recovery time from surgery based on the severity of your condition and how well your body handles surgery and rehabilitation.
Your return to football largely depends on your pain level, as well as the type of treatment you received. Ultimately, you and your doctor will make the decision. You should not return to football until you have regained strength in your knee and are able to run and spring without limping. Your knee should not be swollen or tender. You should be able to jump without pain, cut back and forth on the football field and run figure-eights without experiencing pain.
If you play rugby or American football, you need a quality pair of cleats. These shoes provide necessary traction on different types of playing surfaces and field conditions. When shopping for cleats, it is important to remember that rugby and American football use different types of cleats, and that league rules often specify what is appropriate.
A primary difference between the cleats used in rugby and in American football is the number of studs on the bottom of each shoe. Rugby cleats have six to eight studs, while American football cleats typically have at least seven to 12 studs and vary widely in the number. Some football cleats have more than 12 studs, especially the molded cleats favored by many youth football leagues.
The Football Cleats Guide website states that molded cleats have small rubber or plastic studs permanently affixed to the sole of the shoe. It also notes that molded cleats are good for most grass fields. Some football cleats are made with detachable studs. In contrast, all rugby cleats come with detachable studs. Traditional rugby cleats also have a high-cut design to provide extra support to the ankle.
British Broadcasting Corp. Sports reports that rugby players prefer cleats with detachable screw-in studs that can be changed according to the playing field surface. For a muddy or soft surface, rugby players attach longer studs. For drier, harder surfaces, they use shorter studs. Some American football players wear cleats with detachable studs, but these shoes have more studs than rugby cleats.
Among rugby cleats, the types with six studs have two in the front, under the ball of the foot, and four in the back. The eight-stud types have six in the front and two on the heel. The Rugby Rugby website states that the six-stud design helps players run faster. Football cleats, which have more studs, can include some at the toes. Regulation 12 from the International Rugby Board (IRB), the governing organization for world rugby, describes rules for players¡¯ clothing, including cleats. This regulation prohibits studs or cleats at the toe of the shoe.
The IRB regulation prohibits rugby cleats with studs longer than 21 mm. In addition, cleats must have no sharp edges. The National Collegiate Athletic Association (NCAA), which governs college football, prohibits cleats greater than 1/2-inch in length. Cleat lengths in the National Football League range from 3/8-inch for normal conditions to one inch for extreme conditions, such as a winter game on a snowy field. Allowable cleats for high school football vary by association, but in general high school football prefers molded cleats or detachable cleats of no more than 1/2-inch in length.
The average height of a male football player varies by position. Being taller or shorter can be either advantageous or disadvantageous, depending on the role. For some positions, the athlete¡¯s weight is more important than his height. However, these players are usually taller because they are able to carry the extra mass while still retaining their agility and athleticism. As you might expect, the tallest football players are found in the National Football League.
The average height of the 32 NFL starting quarterbacks as of the date of publication was 6 feet 3 inches, according to Pro-Football-Reference.com. Taller quarterbacks are able to see over their offensive lines to better locate open receivers on the field. Nevertheless, some shorter quarterbacks, including 6-foot Drew Brees of the New Orleans Saints, have found a great deal of success.
Running backs, wide receivers, cornerbacks and safeties are the most athletic players on the field, and they range in height from 5 feet 10 inches to 6 feet 2 inches. They must cover lots of ground, both on offense and defense. Taller running backs often are at a disadvantage due to a higher center of gravity. It is also much more difficult for them to run through the smaller openings. Tall wide receivers, however, such as 6-foot-5-inch Calvin Johnson of the Detroit Lions, make bigger targets and may reach high for passes.
Tight ends are thinner and faster than other linemen, and bigger and often slower than wide receivers. It is not uncommon to find tight ends who are 6 feet 6 inches tall. Marcedes Lewis of the Jacksonville Jaguars is one example. Vernon Davis of the San Francisco 49ers is a shorter and faster tight end, standing just 6 feet 3 inches tall. Linebackers, on the other hand, are similar in weight to tight ends but a bit shorter. For example, the San Diego Chargers’ Larry English and the Houston Texans’ Brian Cushing, measure 6 feet 2 inches and 6 feet 3 inches, respectively.
Linemen are the tallest, heaviest and strongest players on the field. For example, all of the 2013 Seattle Seahawks¡¯ offensive linemen are between 6 feet 3 inches and 6 feet 7 inches tall, while all of the defensive linemen stand between 6 feet 1 inch and 6 feet 7 inches tall. While body weight and strength are more important than height for linemen, retaining the necessary mobility to effectively play these positions would be difficult at a short stature while weighing over 300 pounds, as most linemen do.
The height of college football players is comparable to their professional counterparts because the vast majority of males finish growing by the time they reach 21 years old. For example, the average height of the 2013 USC quarterbacks is 6 feet 3 inches. The average height among USC’s running backs, cornerbacks, safeties and wide receivers is just over 5 feet 11 inches. The average heights of USC¡¯s tight ends and linebackers are 6 feet 4 inches and 6 feet 1 inch, respectively, while their offensive and defensive linemen have average heights of 6 feet 5 inches and 6 feet 2 inches, respectfully.
Football players at the high school level normally vary greatly in height. Many have not finished growing, and age differences of one to two years between players are more telling of their height difference than for older football players. Only 10 players on Anaheim (California) High School¡¯s 49-man football roster as of the fall of 2013 were 6 feet tall or taller.
If you are playing in a corporate or charitable golf outing, you may be playing in a scramble golf tournament. In a scramble event, players of all ability levels have the opportunity to contribute to their team’s performance. Scramble tournaments are usually played in a best ball format, which means each player hits from the spot of the best previous shot taken among members of a golf foursome.
In a Peoria scramble — also known as the Blind Peoria or Banker’s scramble — the tournament organizer pulls the number of six holes out of a hat. None of the players know in advance which holes have been selected. On those six holes, the player’s scores are added up and multiplied by 1.5 and then subtracted from the final score. The player with the lowest final score wins. In this system, you are rewarded by playing poorly on the Peoria holes and well on the other 12 holes.
This game has been popularized as a televised pro tournament — usually at the end of the golf season — but it is also popular in scramble format as well. In a Skins Game, each player will get a point if he wins a hole outright in the round. However, if there is a tie, nobody wins a point and the points carry over to the next hole. So if player A wins the first hole he gets a point. If players B and C tie for the lowest score on the second hole, nobody gets a point. Then the foursome plays for two points on the third hole. If players C and D tie, then the group plays for three points on fourth hole. The tournament goes on in this manner until one player wins a hole outright. As soon as that happens, the winning player gets all the points and the next hole is worth one point.
In this game, you can go all out on every shot. You get a point if your tee shot lands in the fairway. You get a point if you get to your green in regulation and you also get a point if you have the fewest putts of your foursome on a given hole. You have a chance to win three points on any hole in the tournament. If you hit a poor drive and don’t make the fairway, you can make up for it by getting to the green in regulation. If you hit a poor drive and did not get to the green in regulation, you can still earn a point by making your putt and having the fewest putts of any member of your foursome. The player with the most points at the end of 18 holes wins the Bingo, Bango, Bongo tournament.
Before the start of the tournament, every player puts a set amount of money into the pot. Before the round begins, each player makes a prediction on what his final score will be. The player who comes the closest to predicting his actual score wins the pot and gets first prize. In a variation of the game, you predict your own score and for one other member of your foursome. You not only have to know your own game, but you also have to know your playing partner’s game.
Be prepared to spend a long day on the golf course in any scramble tournament. Because all players will be playing all shots from the location of the best previous shot, participants must walk to their ball and pick it up and then bring it to the new location. This takes time. When the scramble has a full field, an 18-hole round that normally takes less than four hours can take nearly seven hours.
Rowing machines don’t offer enough resistance for strength training; instead, they’re an excellent tool for building cardiovascular fitness. If you’re looking for a strength-training workout, aim for a row machine instead. The difference in terminology may be minute, but it makes all the difference in the world. A seated row machine — as opposed to a rowing machine — uses a weight stack or weight plates to work your back, shoulders and arms.
A rowing machine — also known as a row ergometer — works every major muscle group in your body rhythmically for an extended period of time. That’s practically a textbook definition of the ideal cardiovascular workout. Better yet, a row ergometer is low-impact — so you don’t have to endure repeated pounding on your joints — and the element of back flexion and extension in a proper rowing motion helps build core strength.
As for the seated row machine, almost every gym has at least one variation on it. This basic strength-training machine features a padded seat, a chest pad you lean forward against and one or more handles you pull back on, “rowing” the weight toward you. Some gyms will also have a T-bar — the free-weight equivalent of a seated row — in the free-weight room. To use a T-bar you straddle the stem of the “T,” bend forward from the hips, grasp the handles — which form the crossbar of the “T” — and pull the weight up toward your body.
When you think of training for soccer, you probably don’t think of using a treadmill. A treadmill can provide an indoor alternative training workout to improve your soccer performance. You can increase your endurance, your speed, your sideways movement and your acceleration through using a treadmill and specific training techniques. These adaptations carry over into your soccer game and may result in you being first to the ball.
Throughout a soccer game, you spend most of your time running. You can increase your endurance performance by running on a treadmill three times a week, at a set speed, for one hour. As your training progresses, set a weekly goal of increasing the distance covered within that hour. You will need to increase your speed slightly in order to reach a greater distance.
You can practice sprint during your treadmill workouts. Interval training has been shown to improve soccer performance and increase the distance covered. “Medicine and Science in Sports and Exercise” published the results of a study conducted at the Norwegian University of Science and Technology on male junior soccer players. Twice a week, the soccer players performed four sets of a four-minute run at 90 to 95 percent of their maximum heart rate, followed by a three-minute recovery jog. An example would be to run at seven miles per hour for four minutes, followed by a five mile per hour recovery jog.
The amount of time it takes you to increase your run to maximum speed can be decreased through the use of a treadmill. After a five minute treadmill warm-up, begin running at a comfortable pace. During your run, quickly increase the speed on the treadmill to the point where you cannot run any faster. Immediately reduce the speed to your workout pace. After two-and-a-half minutes, accelerate again. Repeat the sequence for a total of six times.
Soccer places many movement demands on your body. You may spend a portion of the game running sideways. You can practice this motion on your treadmill. Begin at a low speed, such as one-and-a-half to two miles per hour. Practice a shuffle motion in which your front foot steps forward and your back foot hops up to meet the front foot. Do not cross your feet over each other. As your comfort level improves, increase the speed. Practice an equal amount of time, such as 15 minutes, on each side for even development.
Football is an exhilarating sport for spectators and players alike. The physical nature of the game requires players to keep their bodies in top shape to avoid injuries. Even with extensive training and preparation, players are left physically exhausted at the end of a game. Individuals must take the proper steps toward replenishing and repairing their bodies to recover their strength and stamina for the next performance.
During the course of a football game, players lose valuable fluids that keep their bodies functioning properly. The physical exertion required to perform on the field often leaves players dehydrated at the end of a game. It is important that individuals replace the fluids lost during a game by drinking plenty of water in the hours immediately following a game. In addition, essential electrolytes are also depleted and must be replaced to help retain fluids in the body. Various sports drinks include electrolytes in their formula and are a convenient way to replenish these nutrients.
Football players burn a massive amount of calories through physical exertion during a game. Players should eat meals high in protein and complex carbohydrates after the game. The valuable nutrients and calories found in foods that include lean meat, nuts, fish and whole grains give the body the building blocks it needs to repair damaged muscle tissue and replace lost nutrients.
Even the best conditioned athletes suffer form muscle strains due to overuse during a football game. Strained muscles should be treated by applying ice for 20 minutes every hour while awake. Ice helps to reduce pain and swelling associated with muscle strains. Once the swelling has subsided, heat may be used to loosen tight muscles and reduce pain. Never apply ice or heat directly to bare skin; always place a cloth or towel between the skin and application. Aspirin and ibuprofen are effective anti-inflammatory agents and should be taken as needed after a game.
It is essential for players recovering from a football game to get adequate rest. Avoid strenuous activities, especially those that use muscle groups that are sore. Getting a good night’s sleep is an important part of recovery for football players. During the night, growth hormone is released from the pituitary gland in the brain. Growth hormone stimulates muscle growth and repair, and helps athletes recover from a tough game. Adequate sleep also helps athletes recover mental sharpness that diminishes with fatigue.
Throw out the traditional exercise regimens if you want to lose weight for soccer. That lean look that most soccer players sport was gained through techniques like high-intensity interval training which burns abdominal and subcutaneous fat. If you are currently overweight, check with your doctor to see if your joints can stand up to the training. She may suggest losing weight through diet and cardio exercises like brisk walking until you get your weight down.
Tollison notes that traditional weight-loss programs say to lose weight, you need to do continuous cardio for 20 minutes for seven days a week. Continuous exercise, however, negatively affects power by converting fast-twitch muscle fibers to slow, making you a slower athlete. This is not a plus for soccer. He recommends dropping long-distance running and focusing on interval training, which combines intensive bursts of activity with slower interludes.
Playing soccer will help you lose weight, even just scrimmages or pickup games with a few players. Peter Krustrup, a professor with the Department of Exercise and Sports Scientists, published a 2008 report on this in the British Journal of Sports Medicine. He said soccer players, compared to joggers and to a control group, lost the most weight–6 lbs. in 12 weeks. The training consisted of small-sided one-hour drills two to three times a week. These brought better weight-loss results than moderate-intensity running. This is likely because of soccer¡¯s beneficial switches from striding to jogging to high-intensity sprinting that resemble interval training.
Female soccer players need to consume a diet high in carbohydrates, calcium and iron to ensure general health, writes U.K.-based sports scientist Thomas Reilly in ¡°Science and Soccer.¡± Women on high training loads especially need to avoid disruptions to the normal menstrual cycle, meaning weight loss may not be a correct goal. In a review of the medical literature, Reilly found that the body competition of women soccer players tends to be closer to that of other team sports than to the ultra-lean profile of endurance athletes. Body fat percentages of around 18 to 26 percent for female soccer players, with most around 21 percent, resemble those of the general population.
Enrico Arcelli, Italian sports nutritionist and professional team consultant, explains in ¡°Nutrition for Soccer Players¡± that the important goal for a soccer player, as well as any athlete, is to reduce your body fat, not to ¡°lose weight¡± per se. Weight loss may just mean you have sweated a lot during a match, or lost muscle or glycogen, which is not the goal. The real place to lose weight is fat pounds, not pounds of muscle.
If you need to lose weight, do so in the off-season, so you keep your energy high for competition, recommends the American Dietetic Association. To avoid gaining weight in the off-season, reduce your calorie intake. If you are a typical soccer player, you’ll gain weight in the off-season, and lose it during preseason training. Get medical advice on whether you really need to lose weight before starting a diet or training program, advises University of North Carolina exercise physiologist Don Kirkendall.
Knee braces support the knee’s ligaments by controlling certain movements and providing protection against abnormal or excessive knee movement on operative and non-operative injured knees. Knee braces come in various shapes and sizes and serve many functions. You can find basic braces at pharmacies and sporting good stores or get high-end versions custom made to fit your knee. Knee braces fall into one of the three categories: prophylactic, functional and rehabilitative.
The basic knee brace is the neoprene sleeve. The neoprene does very little actual support of the knee; its primary purpose is to retain warmth around the knee, which helps reduce pain from chronic inflammation injuries. The neoprene sleeve also works as a compression sleeve to prevent and reduce joint effusion, or knee swelling. These braces are available at most sporting goods or health supply stores.
Many injuries occur at the patellofemoral joint. These include chondromalacia, quadriceps tendonitis, patella subluxation and patella dislocations. These injuries are caused when the patella, or knee cap, tracks inward and rubs against the surface lining of the femoral groove. The patellofemoral brace is designed to allow for proper patellar tracking during knee flexion and extension. The brace has a doughnut-shaped hole that goes around the knee cap and has a raised ridge. The brace is designed to push the knee cap outward during knee motion, allowing the joint to track properly.
The purpose of the hinge brace is to protect against excessive valgus or varus force–excessive left or right motion, which can cause sprains of either of the side ligaments of the knee. The hinge brace has rigid bars that are aligned inside and/or outside the knee which act as secondary stabilizers. Some versions have a locking mechanism on the brace that will prevent the knee from going to extreme bent or straight positions. Hinge braces found at health supply stores are unreliable and should be ordered from a physician.
The anterior cruciate ligament prevents the lower leg from sliding forward on the femur and also extreme rotation at the knee. Most ACL injuries are non-contact and are caused from planting the feet and then twisting. ACL braces are designed to prevent excessive rotation and forward translation of the tibia. Most often these braces are used on post-surgical athletes. They cannot be purchased from a store and must be custom ordered by a physician because of brace intricacies and fit. Measurements of the patient’s leg length and girth must be done to ensure proper fit.
Knee immobilizers are used immediately after ligamentous injury and surgery. The immobilizer extends from the upper thigh down to the calf. It has a contoured plate behind the knee that goes from the thigh to the calf. It also has plates on each side of the knee to protect the collateral ligaments.
Holes commonly show up in the armpits of shirts, often appearing soon after the garment is laundered. Although some holes are created by normal wear and tear, antiperspirants and deodorants are usually the culprits. Combined with perspiration, the chemicals in the products weaken the fiber and cause damage to fabrics such as wool, silk, linen, cotton, rayon and some synthetics. The damage is often permanent, but proper care and a change in the way you use deodorants and antiperspirants can prolong the life of your shirts.
Dry your skin thoroughly before applying deodorant or antiperspirant, and then allow the product to dry completely before putting on your shirt. Use the products lightly, as heavy use causes a greater buildup that can damage your clothing.
Wash or dry clean your shirt after each wearing, according to the care tag on the garment. Regular laundering removes the sweat and chemicals and prevents buildup. To launder washable garments, soak the garments in an enzyme detergent or enzyme presoak before washing, to remove the substances, and then wash the shirt in the hottest water appropriate for the garment.
Wear an undershirt or a dress shield under your shirt to absorb perspiration and protect your shirt from deodorants and antiperspirants.
Ensure your shirts fit properly. Too-tight shirts strain the chest and underarms of the garment.