Train Your Brain 2022

11 Years of Helmet Safety Education in Central Oregon

The Center Foundation is proud to announce the eleventh year of its annual Train Your Brain program.  This injury prevention program educates more than 2,000 elementary school students in Central Oregon about brain injury prevention and the importance of helmet safety. Train Your Brain is made possible by the support of The Center Foundation’s community partners at First Interstate Bank, Summit Health and BendBroadband.

first interstate bankbendbroadband

 

 

 

Risks of Brain Injury When Not Wearing a Helmet

“According  Nationwide Children’s Hospital, 9 out of 10 bicyclists who die in crashes are not wearing helmets” said Stuart Schmidt, Program Manager of The Center Foundation. “Train Your Brain began eleven years ago to help prevent injuries here in  Central Oregon  by educating and engaging students in a fun program that they have come to look forward to. We are so grateful to the school districts for recognizing the importance of this safety initiative. A special thanks goes to our partners at First Interstate Bank, Summit Health and BendBroadband. Without their support, we could not reach our goal of providing a free helmet to every local third grader who needs one.”

Free Helmets

Each year, The Center Foundation gives away over 1,000 free helmets to local elementary students through the Train Your Brain initiative. This year, the program is excitedly returning to an in-person presentation for the first time since 2019! The presentation consists of an exciting interactive assembly that provides information on injury prevention, helmet safety, fitting and care; and features a suspenseful melon drop demonstration. Following the presentation, representatives from The Center Foundation and volunteers from our partners will properly fit free multi-sport helmets for every student who needs one.

“Bend-La Pine Schools is very fortunate to once again have The Center Foundation sponsor the Train Your Brain program,” said Skip Offenhauser, Executive Director of Elementary Programs for Bend-La Pine Schools. “As an avid cyclist myself, I am well aware of the hazards we all face while on our bikes. Wearing a helmet is a simple, but effective habit we need to teach all of our students. We want to thank The Center Foundation for providing these lessons and providing students with free helmets with the help of First Interstate Bank, Summit Health and BendBroadband. We couldn’t ask for better community partners that care about the safety of our kids!”

2022 Schedule

Train Your Brain 2022 kicks off April 27th to ensure students are prepared to enjoy summer activities in a safe manner. From April 27th – June 10th , staff from The Center Foundation will visit 35 elementary schools across Central Oregon.

To learn more about Train Your Brain, and to check out when we will be visiting your school head over to www.centerfoundation.org/brain-trust.

 

What is an Ankle Sprain? What to Expect from your Athletic Trainer

What is an Ankle Sprain? What to Expect from your Athletic Trainer

You’ve heard it before. “I rolled my ankle.” But what does that mean? A ‘rolled ankle’ otherwise known as an ankle sprain is one of the most common injuries experienced while playing sports. When your child’s school  ‘rolls’ or sprains their ankle, here is what to expect from the athletic trainer at your school taking care of your child’s injury.

Anatomy of an Ankle Sprain

The two most commonly injured ligaments injured in a lateral ankle sprain, the most common type of ankle injury, are the anterior talofibular (ATF) ligament and the calcaneofibular (CF) ligament. The ATF ligament  connects the fibula to the talus bone, and the CF ligament, connects the calcaneus, or heel, to the fibula. Both ligaments are  on the outside or lateral aspect of the ankle. The ATF and CF ligaments are most commonly injured when the foot is forcefully and excessively turned inward, past its normal healthy range of motion.

Injury Evaluation

Injury to either (or both) of these ligaments often results in pain and swelling around the injured area. After the injury occurs, the athletic trainer will evaluate the injury to assess the severity of the injury.  The Ottawa Ankle Rules are a group of tests designed to rule out a potential broken bone in the ankle and/or foot. The athletic trainer will perform these tests as well as others  to assess the stability of the major ligaments in the ankle. The athletic trainer will also assess for the possibility of other injuries in addition to testing the strength and available motion in the ankle.  After evaluating your child’s ankle the athletic trainer may recommend your child get x-rays  to further rule out the possibility of a broken bone.

Reproduced from Accuracy of Ottawa Ankle Rules to Exclude Fractures of The Ankle and Mid-Foot: A Systematic Review, Bachmann et al., 326, 1-7, 2003 with permission from BMJ Publishing Group Ltd.

Treatment and Care

Regardless of the severity of the injury, the initial treatment will be similar. Initial treatment will follow the RICE protocol. Rest, Ice, Compression and Elevation. Rest allows the ankle to heal without re-aggravation. The ice will help reduce the amount of pain your child is experiencing. The compression and elevation will help reduce and minimize the amount of swelling.

If your child is unable to bear weight the athletic trainer will provide them with crutches and/or a walking boot. During normal walking, the ankle ligaments allow motion in the foot/ankle while also providing stability to the foot and ankle.  Staying off the injury allows the ligaments to heal without the repeated stresses placed on them during normal daily activities.

If your athletic trainer recommends further care, contact your PCP or local orthopedic physician. If the injury is severe your athletic trainer may recommend a referral to the nearest urgent care clinic or ER.  Many times an ankle injury is not an emergency situation and does not need to seen in the ER. Follow the advise of your athletic trainer. They will recommend the best course of action for your child’s injury and help guide you through the recovery process.

Original article written by Michael Estes, MS, ATC, athletic trainer for The Center Foundation and Crook County High School in Prineville, OR. 

Mindfulness and Meditation for Athletes

Mindfulness and Meditation: Strategies to Reduce Stress and Injury in Athletes

Most, if not all athletes experience some sort of stress or anxiety before games that may decrease their ability perform at their best. Learning how to channel this stress and/or anxiety can help with focus, sport performance, and injury reduction.  In addition most athletes also have stressors in their personal lives such as school and work. Stress can be described as an unpleasant emotional state or condition characterized by feelings of tension, apprehension, and worry (2). Mindfulness and meditation is a strategy that can be used to deal with this stress and anxiety.

 What is mindfulness and meditation?

Mindfulness is described as the awareness that arises from purposely paying attention in the present moment nonjudgmentally. (4). Mindfulness also indicates the acceptance and awareness of your attention, senses, feelings, and ongoing experiences without judging or trying to control them. This allows the individual  to embrace their thoughts and feelings instead of avoiding or ignoring them. (1)

As opposed to mindfulness, meditation is defined as  “a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.” (5) Mindfulness is one but an important component of meditation. Another important component of meditation includes concentration. (6)

Benefits of Mindfulness and Meditation

Several studies report that psychological factors, especially stress, are related to sports injuries. Practicing stress management techniques have also been found to improve sport performance. (3) Chronic stress and the inability to adapt to stress over time can lead towards the inability to adapt to training, underperformance, overtraining syndrome, and ultimately athlete burnout. (4)

A study by Davis JO examined the effect that a progressive relaxation program had on injury rates on two collegiate sport teams.  They found that there was a 52% reduction in injuries for swimmers and a 33% reduction in serious injuries for football players after following the progressive relaxation program. (3) Furrer et al  conducted a 12-week mindfulness training program, they found that mindfulness had a positive impact on the athlete’s awareness, recovery, focus, performance, and also resulted in a reduction in burnout. (4)

Different Types of Meditation

Imagery:

Imagery meditation is a type of Transcendental Meditation technique. It is a very simple, natural and effortless way of letting your mind settle down into an extremely calm and wise state of rest. While in this state the patient can picture a positive experience of training. This type of  meditation has been shown to have high self-reported outcomes (1).

Self-Talk:

Self-Talk meditation is how one speaks of them self or to them self’s. This technique can play a high roll in performance, desire, and self-image. Mental skills such as self-talk, exposure, cognitive change, and acceptance have been classified as mechanisms of change in mindfulness meditation (1).

Relaxation:

Relaxation is the most common type of meditation in stress-reducing programs or personal development.  One way to practice relaxation meditation is to sit calmly with your eyes closed and concentrate on repeating a word or sound (1).

How to Practice Mindfulness and Meditation

Mindfulness and meditation training go hand in hand. It only takes about 5-10 minutes a day. Numerous studies have shown improvements with focus, performance, recovery, and overall health for individuals who practice mindfulness and meditation.

Incorporating mindfulness meditation into your daily life can be as easy as downloading  an app to your phone. Smiling Mind, HeadSpace, Calm, and Mylife Meditation are examples of some the many available apps to help begin a daily mindfulness and meditation practice. It may be challenging to find time to incorporate a daily practice into your routine, though this is when mindfulness meditation may be the most helpful. Start small by picking a time that you can consistently devote 3-5 minutes to practice mindfulness. For student athletes it could be also helpful to use it when traveling to or from a game to help calm, focus, and re-center athlete. Using a mindfulness meditation before game for per-competition stress or after a game when they could be feeling frustrated and anxious.

 

References

  1. Performance enhancement through meditation in athletes: Insights from a systematic review of randomized controlled trials. Tae Yoon Kima, Jung Hyun Kim, Ph.D.
  2. The Effect of Mindfulness Meditation on HPA-Axis in Pre-Competition Stress in Sports Performance of Elite Shooters. Dr. Shaji John, Dr. S. K Verma, Dr. G. L Khanna
  3. Sports Injuries and Stress Management: An Opportunity for Research. James O. Davis. Human Kinetics Journals.
  4. How Mindfulness Training may mediate Stress, Performance and Burnout. Furrer, Dr. F. Moen, and. Dr. K. Firing. The Sport Journal.
  5. The Meeting of Meditative Disciplines and Western Pyschology: A Mutually Enriching Dialogue. Walsh, R. Shapiro, S.L. American Pyschologist
  6. 5 Differences Between Mindfulness and Meditation. Schultz, J. Pyschology Today.

Written by: Tasji Urhausen MATRN, ATC madras high school athletic trainer for The Center Foundation in Bend, OR. Learn more about Tasji HERE.

The Center Foundation provides sports medicine services to young athletes at no charge to the students or their families. We do this by placing certified athletic trainers in local high schools to keep kids safe. Learn more about our work HERE.

Burn Injuries – Turkey Frying Goes Wrong!

Burn Injuries – Know what to do when turkey frying goes wrong!

If you’ve never tried a deep-fried turkey, you don’t know what you are missing out on! In addition to being absolutely delicious, it only takes a fraction of the time to cook as an oven roasted turkey. However, the benefits do come with risk.

According to the National Fire Protection Association when turkey frying goes wrong it causes an average of 5 deaths, 60 injuries, and more than $15 million in property damage each year. So, unless you’ve invited your local Athletic Trainer over for Thanksgiving Dinner, make sure you read below to learn more about the different types of burns and proper first aid to treat burn injuries in the event your turkey frying experiment goes wrong.

For an example of what not to do: Watch this video!

Types of Burns

Classified as first, second, and third degree, appropriate burn treatment will vary depending on the severity and size of the injury.

first degree burn

First-Degree

A first-degree burn is the least severe. Specifically, it occurs when the outer layer of is damaged from touching or picking up a hot object. The skin becomes red at first, and then it eventually dries and peels. Pain from a first-degree burn typically lasts 48-72 hours before subsiding. Another common example of a first-degree burn is a sunburn.

 

second degree burn

Second-Degree

Second-degree burns happen in the same way as a first-degree burn, but they are more severe. With a second-degree burn, damage occurs to the outer layer of skin, as well as parts of the inner layer of skin. Signs of a second-degree burn include blistering, white blotchy patches on the skin, possibly a deep red color, and the area may look wet and shiny. In addition, there could be swelling, and the area will be painful to the touch.

third degree burn

Third-Degree

Third-degree burns are the most serious and require urgent medical attention. As with second-degree burns, third-degree burns damage both the inner and outer layers of the skin. Visually, the area may look dry and leathery, or the skin may appear charred, black, yellow, white or brown. Interestingly, a third-degree burn is not always painful at the time of injury. This is because of damage to the nerve endings in the area.

BURN FIRST AID FOR MINOR INJURIES

Treat minor burns by cooling the area under running water, or applying a cold, wet compress to the area. If possible, remove anything from the injured area that could restrict circulation such as rings, watches, belts, or tight clothing.  Apply a lotion such as aloe vera gel or other skin moisturizer. This will provide some pain relief and help reduce drying and peeling. Cover the area with a sterile bandage and wrap the area loosely with a clean bandage.

If blisters are present, do not pop them. Popping blisters creates an opening in the skin that can become a source of infection. If a blister does pop, gently clean the area with soap and water, apply an antibiotic ointment, like Neosporin, and cover with a bandage to keep it clean. Taking Tylenol or Ibuprofen can help ease the pain and swelling. Always follow the directions on the bottle for appropriate dosing.

BURN FIRST AID FOR SERIOUS INJURIES

burn first aid

If you can see that the level of damage is deep, covers an area greater than 3 inches, or covers the hands, feet, face, groin, buttocks or a major joint, than you need to call 911 and seek immediate medical care. All third-degree burns as well as some second-degree burns, require immediate medical attention.

While waiting for emergency care to arrive, take steps to protect yourself, the patient, and others from further injury. First, ensure the injured person is in a safe area. Next, check the ABC’s – Airway, Breathing, and Circulation. If there is no pulse and the individual is not breathing, send someone to call 911, start CPR and continue until medical help arrives.

AIRWAY – If the person is unconscious, open the airway by putting one hand on the forehead and the other on the patients chin, then tilt the head back while lifting up the chin.

BREATHING – Look to see if the chest is rising and falling with each breath.

CIRCULATION – Check for a pulse on the neck or wrist.

Once you have confirmed that the injured person is conscious and breathing, make sure to remove any items that restrict the injured area such as jewelry or belts. Cover the burned area with a cool, moist bandage or clean cloth, but do not immerse large burns in water. Elevate the injured area, keep the patient warm, and watch for signs of shock until help arrives.

Finally, when planning your deep fried turkey feast, it is a good idea to have a small, well-stocked first aid kit and a fire extinguisher available, and make sure at least one person in your household is CPR trained. If you are not comfortable providing care, or you are not sure what the right course of action is, call 911 or go to your local urgent care or emergency room.

Be safe, give thanks and enjoy your turkey!

Written by: Stuart Schmidt, MS, ATC, CSCS athletic trainer supervisor for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

The Center Foundation provides sports medicine services to young athletes at no charge to the students or their families. We do this by placing certified athletic trainers in local high schools to keep kids safe. Learn more about our work HERE.

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REFERENCES:
https://www.stanfordchildrens.org/en/topic/default?id=classification-and-treatment-of-burns-90-P01738
https://www.mayoclinic.org/first-aid/first-aid-burns/basics/art-20056649

Deep Fryer Fires

 

Role of a High School Athletic Trainer

Sisters High School Athletic Trainer Alex Walker on what it means to be a high school athletic trainer. 

What does it mean to have an Athletic Trainer (AT) at your school?

An Athletic Trainer (AT) is an allied healthcare professional who cares for athletes during every practice and game.  Athletic Trainers treat and manageemergent, acute, and chronic injuries and medical conditions through examination, diagnosis, treatment, and rehabilitation. Additionally, injury prevention is a key aspect of the work we do. Part of preventing injuries, is working to ensure the conditions that athletes play and practice in are safe. For instance, Athletic Trainers monitor the weather and field conditions in order to ensure that a safe playing environment exists.

Having an AT at your school means you have a highly educated medical professional who does more than tapes ankles and gives out ice bags. The athletic trainer knows the athletes inside and out is there to take care of them if they are injured.

What makes an AT different from other medical professionals?

Athletic Trainers are at the school every day. We are a familiar face for every athlete and are the only medical professional to follow the athlete from the initial point of injury until he/she returns safely to the field, court, or track.

Athletic Trainers help decide whether follow care from a doctor is necessary or not. We guide the athlete through the rehabilitation process following injury and educate the athletes about the recovery process.

What happens when a school does not have an AT?

When a school does not have an Athletic Trainer, they are asking someone other than a trained medical professional to make medical decisions and respond to emergencies on the field. Often times a coach or parent may try to provide the services of an Athletic Trainer. While coaches have first aid and CPR training, they are not healthcare professionals.  In addition, they are being taken away from their primary role and may act with a clouded mind of wanting a specific outcome of a game.

Having an AT at your high school means that you have one designated person on the sidelines whose only job is to ensure the health and safety of the athletes.

Athletic trainers are a vital part of the high school healthcare team. We are there to take care of athletes on and off the field. Our goal is to support the athlete and make sure that their health and wellbeing are top priority. We are medical professionals that want to see every athlete thrive on and off the field.

Learn more about the education and licensing requirements to be an athletic trainer HERE.

Learn more about the importance of athletic trainers at the high school level HERE.

Written by: Alex Walker, ATC athletic trainer for The Center Foundation and Sisters High School in Sisters, OR. Learn more about Alex HERE.

The Center Foundation places dedicated athletic trainers in local high schools to provide sports medicine services to young athletes at no charge to the students or their families. Learn more about our work HERE.

 

 

The Center Foundation Announces Sandy Visnack As New Executive Director

 

We are pleased to announce Sandy Visnack as the new Executive Director of The Center Foundation. Visnack brings over two decades of nonprofit management and fundraising experience, working in leadership roles as Executive Director, Development Director and Communications Director for nonprofit organizations serving youth and families in Oregon and Colorado. With her deep commitment to Central Oregon youth and demonstrated leadership, Visnack will help The Center Foundation move forward in its mission to keep kids healthy and safe in Central Oregon.

 

“The work of The Center Foundation is so important to our community and it is an honor to join this organization,” said Visnack. “I look forward to building upon the strong foundation that has been developed and hope to leverage new opportunities in the upcoming months.”

 

Visnack holds a Bachelor of Science degree in Education from the University of Vermont and a Master’s degree in Nonprofit Management from Regis University in Colorado. Previous positions held include Director of Communication at NeighborImpact and Executive Director at Bend Endurance Academy. When not cheering on her daughter at mountain biking and cyclocross races, Sandy enjoys mountain biking, skiing and volunteering.

 

Visnack will succeed Sonja Donohue, who has retired after serving as Executive Director since 2015.

 

“We are grateful for Sonja’s leadership, stewardship of its programs, and development of a robust and diverse donor base over the past six years,” said Patsy Melville, The Center Foundation Board President. “Her legacy ensures that our local youth athletes will benefit from The Center Foundation’s programs for many years to come.”

 

 

Fall Sports are Back!

The 2021-22 school year is underway and fall sports are back! We are excited to kick off a new year and continue to provide athletic trainers to local high schools to keep kids safe. This fall, look for us in your high school athletic training room where we will be on a daily basis providing onsite injury prevention and treatment services for YOUR student athlete.

Caldera Campaign


We are thrilled to announce that our program includes the newest school in Bend, Caldera High School, home of the Wolfpack! This fall, Emily Celner joins our team as the athletic trainer at Caldera. Please stop by the Caldera athletic training room and say “hi” to Emily. Most importantly, THANK YOU to all who contributed to our Caldera Campaign. Your support makes it possible to extend our services to more youth in Central Oregon.

Meet The Team 2021-22

In addition to the new position at Caldera High,  we would like to introduce a few other new member of our team. Danielle Keyes is the new athletic trainer at Summit High School. Tasji Urhausen is joining our team as the athletic trainer at Madras High School. Finally, Austin Michalski is the new athletic trainer at La Pine High School. You can learn more about our entire athletic training team HERE.

Fall Sports are Back with Emily Celner at Caldera HSFall Sports are Back with Danielle Keyes at Summit HSFall Sports are Back with Tasji Urhausen at Madras HSFall Sports are Back with Austin Michalski at La Pine HS

 

COVID-19 Update

18 months ago, who would have imagined that we would still be in the thralls of a global pandemic today? COVID-19 is just as much a part of daily conversations, protocols and processes now as it was then. Now, more than ever, the role of athletic trainers in schools is crucial to ensuring that youth participating in sports are receiving the services they need to stay healthy. In fact, the ability to safely attend school for education, social connection, and sports participation is critical to the mental and physical health of our youth. The Center Foundation is committed to promoting the health and safety of youth in Central Oregon, even through the pandemic. And, we will continue to do so for the 2021-22 school year and beyond.

In addition, we ensure that students infected by COVID-19 receive proper medical care and screening before returning to sports. As healthcare professionals, our athletic trainers continually advocate for and ensure that safety measures and protocols are followed to keep your young athlete healthy and safe.

Fall Sports are Back

In the meantime, we are excited for the return of fall sports, including football, volleyball, soccer and cross-country. We look forward to seeing you at the field, pitch, court, or finish line cheering on our local youth!

Written by: Stuart Schmidt, MS, ATC, CSCS athletic trainer supervisor for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

The Center Foundation provides sports medicine services to young athletes at no charge to the students or their families. We do this by placing certified athletic trainers in local high schools to keep kids safe. Learn more about our work HERE.

Athletic Training Education for 2021

Athletic Trainer Lindsay Hagler

Do you wonder about the credentials of the person rehabbing your young athlete’s strained hamstring? Or, maybe you’re curious about what regulatory oversight there is for the medical professional on the sports field with your high school athlete? What are the athletic training education requirements for 2021, and how does one become an athletic trainer, anyway?

ATHLETIC TRAINING EDUCATION BASICS

Education for athletic trainers strives to create highly skilled and knowledgeable allied healthcare professionals. To achieve this, athletic training education requires at least a bachelor’s degree from a nationally accredited program. This accreditation ensures that all athletic trainers meet the same minimum competencies required for their job. As an example, athletic trainers receive training in injury evaluation and diagnosis, acute emergency care, therapeutic injury rehabilitation, and injury prevention, among many other topics. Most athletic trainers have exceeded the minimum education requirements. In fact, nearly 70% of all athletic trainers have their master’s degree, as well.

The Commission on Accreditation of Athletic Training Education (CAATE) oversees the core skills required for athletic training proficiency. Furthermore, CAATE performs regular audits of accredited programs. This guarantees program compliance. Along with learning the required skills, athletic training students must pass a national exam through the Board of Certification (BOC).

ATHLETIC TRAINING EDUCATION FOR 2021

As of 2015, the National Athletic Trainers Association, CAATE, and the BOC, jointly agreed that a master’s degree is the new minimum level of education for entry-level athletic trainers. By 2022, all CAATE accredited programs must transition from an entry-level bachelor’s degree program to an entry-level master’s degree program.  Of course, an exception is in place for the 30% of athletic trainers currently practicing without a master’s level education. In fact, they will be allowed to continue practicing provided they stay current with their certification.

CONTINUING EDUCATION

approved CE provider for the athletic trainerIn addition to the national exam, the BOC also ensures that athletic trainers complete at least 50 credit hours of continuing education every two years. This requirement guarantees that athletic trainers remain current in their ability to recognize, treat, and prevent injuries.

STATE OF OREGON OVERSIGHT

Individual states also have requirements of athletic trainers. For example, the Oregon Health Authority (OHA) licenses all athletic trainers in the state of Oregon. Licensure ensures that anyone in the state of Oregon performing the duties of an athletic trainer has passed all the required education and certification standards. In fact, they must sign an affidavit verifying that they have kept up with continuing education requirements. The OHA may audit athletic trainers and request that they provide records of compliance with BOC requirements.

As you can see, athletic trainers are subject to many layers of education and oversight. Specifically, they must complete a rigorous course load, pass a national exam, obtain state licensure, provide proof of compliance with agency requirements, and complete 50 credit hours of continuing education every two years. As a result, you get a professional, specialized, and competent allied healthcare professional caring for your young athlete when you need them most.

Please visit www.nata.org if you would like to learn more about athletic trainer educational requirements, CAATE, and the BOC.

Original article written by Michael Estes, MS, ATC, athletic trainer for The Center Foundation and Crook County High School in Prineville, OR, and updated for 2021 by Stuart Schmidt, MS, ATC, CSCS, athletic trainer supervisor. Learn more about Michael and Stuart HERE.

Train Your Brain 2021

Train Your BrainOur grade school outreach program, Train Your Brain, brings brain safety education to third grade classrooms across Central Oregon. Each year, we visit every third grade classroom in Central Oregon, delivering a fun, educational presentation on the importance of preventing brain injuries. We focus on helmet safety, care and fitting of a multi-sport helmet. In addtion, the presentation caps off with our famous melon drop demonstration to highlight the importance of wearing a helmet. At the conclusion of the presentation, we give out and properly fit multi-sport helmets for every kid that needs one. In 2019, we visited more than 30 elementary schools across Central Oregon and gave out over 800 free helmets. We have proudly presented this program for the past 10 years.

Sadly, in 2020 we canceled our tour due to the onset of the COVID-19 pandemic. For the first time in 10 years, our third graders did not learn the importance of keeping their brains safe. Which is why, in 2021, we will resume Train Your Brain. By transitioning to a virtual program, we can ensure that kids receive the message about how to prevent brain injuries. Just as important, we make sure that every kid that needs a helmet gets a helmet.

New to Train Your Brain for 2021

This spring, we will include both third and fourth graders in our tour, enabling us to reach the kids that missed out last year. Our new video presentation works in both virtual and live classrooms. Of course, the video will our include famous melon drop demonstration and detailed instructions on how to fit a helmet properly. Teachers will help us deliver helmets to kids that need them.

While we will miss meeting and interacting with the kids in person, we are committed to adapting to the terms of the pandemic and doing our part to #keepkidssafeinsports.

This program is only possible because of the generous support from our program sponsors. Thank you to First Interstate Bank, Summit Medical Group, and Bend Broadband.

Train Your Brain 2021 Sponsors

Written by: Stuart Schmidt, MS, ATC, CSCS athletic trainer supervisor for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

The Center Foundation provides sports medicine services to young athletes at no charge to the students or their families. We do this by placing certified athletic trainers in local high schools to keep kids safe. Learn more about our work HERE.

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Flu and COVID-19 Exercise Risks

Flu and COVID Exercise Risks

This year’s cold and flu season is unlike any we have experienced before. Specifically, the combination of the annual flu season and the ongoing COVID-19 pandemic means increased focus on personal and community health. In past years, it was common for people to push through cold and flu symptoms at work and school. However, there is a complicated overlap of symptoms between the cold, flu and COVID-19. This makes it confusing to know for sure which illness you have without a test. Because of the importance of limiting community spread, it is critical that you stay home when you have a runny nose, cough, or sore throat that hasn’t been diagnosed. I think it is safe to say that we should not be seeing a repeat of the Michael Jordan flu game this year!

Exercise with Flu – MAYBE

When it comes to exercising while sick, the ‘above the neck’ rule is what we used in the past. In fact, we previously wrote a blog on this topic HERE. In short, if your symptoms were “above the neck” such as a sore throat, runny nose, or congestion, then it was okay to continue to exercise. Conversely, if your symptoms were below the neck, like a deep or hacking cough, fever, upset stomach, and muscle or body aches it was time to stay home and rest. However, this is not the best approach to take when dealing with a possible COVID-19 infection.

Risks of Flu and COVID

While many of the symptoms of flu and COVID are the same, the health risks are quite different. Data and observation of COVID patients in hospitals show an increased risk of myocarditis compared with other viral infections. Myocarditis is inflammation of the heart muscle, which can cause abnormal heart rhythms. It can also limit the ability of the heart to pump blood effectively.

While it seems that most young people who get COVID recover in 5-7 days, there is sometimes a sudden worsening of symptoms during days 7-9. Because of the potential severity of these late-stage symptoms, and the risk of heart damage from myocarditis, doctors recommend full rest and a slow return to activity following a COVID-19 infection.

Exercise with COVID – DON’T

The American Medical Association recommends that very active people who test positive for COVID, but don’t show any symptoms, should rest for two weeks from the date of the test. Athletes who test positive and have symptoms should stop all physical activity for two weeks after all symptoms are gone.

Once the two-week rest period is over, it is important to get clearance from your doctor before returning to activity. This is because of the risk of heart issues. Once cleared, you can start a very gradual return to activity with the supervision of a qualified healthcare professional, like a certified athletic trainer.

Return to Activity

A supervised return to activity should happen over a 5-7 day period. Begin with light cardio, like walking, jogging, or riding a stationary bike. Start by exercising at less than 70% of your maximum heart rate, and not longer than 15 minutes. Over the next 5-7 days, you can gradually increase the duration and intensity of exercise. Each step of the way, you need to complete the activity without any chest pain or tightness, heart palpitations, lightheadedness, or fainting. However, if any of these symptoms do develop, you should go back to your healthcare provider for evaluation before continuing to exercising.

Flu and COVID – Rest is Best

If you have mild symptoms of flu and COVID, but haven’t been tested, you might assume you just have the flu. You might be tempted to push through sickness and continue exercising, especially with mild symptoms. Don’t do it. You may worry about losing hard-earned fitness or letting your team down. Your symptoms might be so mild that you think you are just not that sick. The truth is, the risks outweigh the rewards. In an effort to make minor gains in your fitness, you risk a huge setback from serious illness. In fact, you do more for your future athletic success by sitting out and making a full recovery.

Of course, it is best to do everything you can to avoid getting sick in the first place. Get your flu shot, practice good hygiene, wear your mask, socially distance, eat healthy whole foods, drink lots of water, and get plenty of sleep (Read our blog on the importance of sleep HERE if you missed it).

Written by: Stuart Schmidt, MS, ATC, CSCS athletic trainer supervisor for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

The Center Foundation provides sports medicine services to young athletes at no charge to the students or their families. We do this by placing certified athletic trainers in local high schools to keep kids safe. Learn more about our work HERE.

REFERENCES:

Hull, J., Loosemore, M. and Schwellnus, M., 2020. Respiratory Health In Athletes: Facing The COVID-19 Challenge.
Phelan, D., Kim, J. and Chung, E., 2020. A Game Plan For The Resumption Of Sport And Exercise After Coronavirus Disease 2019 (COVID-19) Infection.
Elliott, N., Martin, R., Heron, N., Elliott, J., Grimstead, D. and Biswas, A., 2020. Infographic. Graduated Return To Play Guidance Following COVID-19 Infection.
https://www.mayoclinic.org/diseases-conditions/myocarditis/symptoms-causes/syc-20352539