Foods That Heal

So many years on the court has made for sore joints!

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  Achy knees? Sore ankles? Yeah, me too.

  After years and years and years of constant pounding, running, and cutting, my joints are starting to get a little angry at me. I'm actually a tad surprised it took this long.

  Being somewhat crippled (I say that jokingly now) as I grow older has always been in the back of my mind. But running, jumping, cutting, all in all: abusing my body, is part of the job. There's no way around it. I'm just trying not to let 'somewhat crippled' become a reality.

  This season, for the first time ever, I've had sore knees. And more often than not, I wake up to ankles that take a few minutes to warm up when I first jump out of bed in the morning.

  My question is this: can I stop it?

  I'm a person who, no matter how long my career as a basketball player lasts, will always be active. I've blogged about how much I enjoy running. And working out, and being active on a daily basis will always be a part of my lifestyle. Not doing anything isn't an option.

I may need more than the occasional physio tape.

  Sure, I can adjust. I can swim, I can bike. I can do lower-impact activities. But I don't enjoy them nearly as much.

  Outside of changing my activities, what can I do?

No Drugs
  I don't like taking pills. Whether it's over-the-counter medication or prescription, taking pills is my last resort -- only in extreme situations. They are extremely hard on our bodies, and only mask the under-lying issue. I have a future blog on NSAIDs -- Advil, Aleve, etc -- in the works, to explain why I'd rather not take pills. But that's for another day.

  We know how to aid our muscles' recovery, but what about our joints'? I'm trying to find other solutions. Solutions that are easier on our bodies than pills.  

Tart Cherry Juice
  Tart Cherry Juice affects the body's ability to recover from strenuous activity. Mostly, it aids the body in muscle repair after exercise and strength training. Because the juice also has notable anti-inflammatory capabilities, it can alleviate joint pain (due to arthritis, gout, and I'm hoping, over-use).

  A study done on Hood to Coast (a 196-mile relay in Oregon) reported that runners experienced significantly less pain after the race if they drank tart cherry juice in the week leading up to the race.

  Other tart cherry juice benefits: it's very high in anti-oxidants -- including the heavy-hitter Quercetin (see below), and it's a natural source of melatonin, so it may help you sleep more-peacefully!

  Dosage: Eight to 12 ounces, twice per day (the equivalent of 100 tart, or Montmorency, cherries per day).

What I loaded up on during Christmas.

  One downfall: The stuff is a little pricey. Make sure it's 100% tart cherry juice or concentrate! When I first looked for it at the store this summer, I found watered-down, or other juice-mixers, were easier to find (and easier on the wallet!). So if you're looking for the benefits, make sure it's 100% tart cherry!

  If you're curious, sweet cherries have not been shown to have the same effect.

  I tried tart cherry juice on occasion this past summer. But I didn't drink it often enough to really decide if it was anything that was of benefit to me. Since my knees and ankles were achy the first half of the season, I thought I'd give it a try during the second half of the season. So, I came back to France with a couple bottles of tart cherry juice concentrate.

  I will be diligent in the dosage, and let you know what I think!

Healing Foods
  We can help heal ourselves with food instead of pills. Believe it or not, our diets can provide a lot of healing powers. Even when injured, what we eat can actually get us back on our feet sooner rather than later!

  Here are a few easy ways to adjust our diets:

  Foods can hurt us, or they can help us. Instead of opening up the medicine cabinet, let's give our food a chance to be our medicine.

  As always, if you have any tips or tricks, I'd love to hear them!

 LINKS:

Foods that Heal

Looking for Fitness in a Glass of Juice

Health Benefits of Tart Cherry Juice

Tart Cherry Juice: Solution for Insomnia

What the Body Says, Goes

2010-2011 season in Sweden.

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  It's like it knew I was talking about it, and wanted to let me know EXACTLY who was in charge...

  On Friday I wrote about how I typically go about making my decision on whether I will play another basketball season abroad as a pro.

  Atop that list, is a heavy dependence on how my body feels, and if I feel I am healthy enough to play another physically demanding season.

  As an athlete, you're always going to have aches and pain, and bumps and bruises. But you quickly learn to decipher one from the other. What you can play through, and what needs more attention. There's an enormous difference between playing hurt and playing injured.

Playing Injured vs. Playing Hurt
  Playing injured is never a smart idea, in my opinion. An injury, of any kind, demands immediate attention, and requires you to take a break to let your body heal. On the other hand, I think everyone has played hurt at one point or another. You wake up with a stiff back, or your foot doesn't feel quite right. So you warm-up a little bit more-gingerly, and before you know it, you're feeling normal.

NCAA Tourney -- Elite 8 versus Oklahoma.

  As your career progresses (at least this has been my experience), your body develops its habitual injuries. They're the things that you always have to keep in mind, and be aware of.

  They've probably been nagging you off and on for years. But when it comes down to it, they're the things that always seem to be the culprit when it comes to keeping you off the court.

My Constant: My Back
  For some basketball players, it might be their knees. Since my college days, it's always been my back. Nine times out of 10, if I'm on the sideline, it's going to be because of my back.

  I had surgery on it when I was 20 because of herniated discs. It was a scary thing. Lots and lots of back pain, and leg numbness. Not normal for a 20 year old, is it? But thankfully, I felt immediate relief after the surgery, and slowly made my way back to the court.

  Dealing with my back has been a learning experience. I've learned a lot about what my body can and cannot do. Things that help my body excel, and the things that drag me down. I am very cautious about trying out new exercises or movements that I feel might expose by back, and cause any injury.

  I think because of the precautions I take, and the extra exercises I do (lots of stretching and core-strengthening), I have been able to keep my back relatively healthy during my career as a professional.

This season vs. Le Havre.

  But sometimes you can't help it. Things happen on the court -- you're bound to tweak it every once in a while. And that's exactly what happened with me over weekend. I felt a slight twinge in practice on Thursday, got treatment on Friday, and thought I'd be ready to go for our game on Saturday night (March 3rd). My body had other ideas however. And that's where you have listen to what it is saying.

Your Body is Boss
  Your mind can think one way, but your body might have a whole different plan. Sad to say, but you can't will your body to being able to play.

  It's a sobering thing, as an athlete, to have your body fail you. You can work all you want to prepare, but sometimes it's just not in the cards for you to be out on the court.

NCAA Tourney vs. North Carolina

  In my younger days, I might have tried to give it a go, and struggled though a painfully (in more ways than one) bad game. I've been there before, but I know better now.

  While I love basketball with all my heart, I realize it is a game, and pain is there for a reason. Not being able to play freely (injured) is no fun. In fact it's down right miserable, and that's one thing I will never do again.

  So I had to sit out our game versus Pleyber-Christ. It's always difficult to be on the sidelines, watching your team. You feel a little helpless. So all you can do is cheer your teammates on, and hope for the best. But sometimes you just have to listen to your body, and let things rest.

  Thanks for the reminder, body (not that I needed it)! You indeed DO call the shots! (by the way, I'm feeling better -- should be back on the court in a couple days!)

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Monday, Monday...

Yesterday on the beach.

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   Ah yes, the Monday morning blahs. After a long weekend, that included sleeping on a bus two consecutive nights (while playing a game in between - a game we lost by the way), my Monday morning blahs are at an all time high. I'm sure you know the feeling, don't feel like doing much of anything, right? Lucky for me, this Monday morning, I don't have to do much of anything.

  So I put on a pot of coffee, and am trying to get my week figured out. My week of blogging. My week of practices/workouts. My trips to see the physio (20+ hours on the bus wrecked my back, and remember that ankle 'sprain' I had back in August?? Well, that's still giving me issues...). And it's Thanksgiving this week, so I'm trying to figure out our menu!

  I know, I know, all pressing matters, but everything's relative, remember?!?!

Laveyron guard driving to the hoop.

  Quick road trip recap for those who are interested. DMBC Dunkerque played against Laveyron on Saturday night. Laveyron is located just south of Lyon. So once again, we got to travel from the northernmost city in France (Dunkerque), to almost the southernmost point. We left Friday night, traveled through the night, and arrived in Laveyron just after 7am Saturday morning. The team had a quick breakfast at the hotel, and then all went 'back' to bed for a few hours. After sleeping on and off for roughly four to five hours on the bus, that two hour nap was an absolute must!

  Sorry to say we lost our game by 11 points. Laveyron had a good team. Two tough inside players, and a solid point guard. Those elements are crucial to having a successful team: a point guard to run the show, and bigs to be an inside presence. No matter where you play, that formula will never change!

  After the loss, it was back to the bus for the ride back to Dunkerque. Since it was dark on both the outgoing and return trips, I can't say I saw anything interesting. I did happen to catch something funny just outside of Lyon though: a nightclub called 'Obama Discotheque'. I have to wonder if the White House knows about that one. ;)

Yesterday's sunset in Dunkerque.

  Usually Mondays are a day my team uses to recover and rejuvenate. To get ready for the upcoming week of practice. After a Saturday game, we always have Sundays off. And then Monday we meet in the afternoon for a weight workout, and do sauna/steam/hot tub (whichever your preference). I think it's a nice routine. It helps you ease back into practice, and get your body ready to train hard another week.

  This week however, we got an extra day off and didn't have a formal team workout today. So I'm using it to plan my week! Or is that just an excuse to not do anything?

  How do you battle a case of the Mondays?

  Now, back to my Thanksgiving menu...

 

Recovery Methods: When Working Out Turns Into Pain

CU Buffs - Fall 2002.

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  We've all woken up with sore muscles at some point in our lives.

  Maybe we got a little carried away at the gym, pulled a few too many weeds in the yard, played in an intense basketball game, or maybe we just took too long of a break from doing much of anything!

  Regardless of how they happen, sore muscles are a part of the 'game'. But when it does happen, how can we speed up the recovery process?

  For me, rolling out of bed is something like a roll call: How's the back? How are the feet? How's the ankle? And so on. Aches and pains are a given in my world. But it's learning how to manage the sore muscles, and recover more-quickly, that enables me to get back out there, and go just as hard the next day.

  Train hard, recover hard.

Recovering vs. Resting
  Some might think 'recovering' is just doing nothing. No, that's called resting, and I'll talk about that later.

  Why is it necessary to recover? Think of 'exercise as the architect, and recovery as the builder.' You do damage to your muscles, and break them down when you exercise, and recovery is where the progress is made.

  After a workout, your body needs to repair itself. Whether you're preparing for your next training session, or just trying to feel better, recovery is an essential part of training.

  Your body repairs itself when blood vessels bring oxygen to your muscle tissue, all the while removing built-up lactic acid. Too much lactic acid can cause your muscles to function poorly and will often lead to fatigue.

Stretching is crucial!

  A little soreness is always a good feeling, I think, at least (but I might be crazy). It lets me know that my body is really working, and I'm working hard.

  But too much soreness? Now, that's just uncomfortable. So here are some things we can do to make those sore muscles feel better a little bit quicker!

Recovery Methods
  First and foremost, stretching is key! In my younger days, I'd always laugh at the older (ahem, more experienced) players stretching after practice. Now, I can't imagine not stretching. I always try to stretch after a workout or practice, even if it's just for five minutes.

  Everyone can stretch. You don't need anything special, just a little commitment to your body!

  Secondly, you need to eat! They call it the 'Golden Hour' after exercising: eating within an hour after your training session. It's important to have a little carbohydrate, and a little protein. You also need to replenish amino acids and electrolytes (potassium and magnesium) after training as you lose electrolytes when you sweat.

  This may all sound a bit confusing, so let's make it easy: I like to have a whey (not soy!!) protein shake after a tough workout, and mix it with fresh fruit like strawberries, blueberries, and a banana. But if you want to make it even easier, stick with a banana, a TBSP of peanut butter, and a little Gatorade.

  The first two methods, everyone can do. You just a little discipline and diligence. It will help you get the most out of your workout, and help your body feel better in the long run!

  The following methods require a little extra effort, and sometimes, a few extra dollars:
 

Ahhhhh.

  Who doesn't love a massage every so often? Sure, they can be a little painful at times, but afterwards you feel like a million bucks! There are countless types of massage practices, but they all have the same effects.

  Massage increases blood flow, which helps repair muscle damage, releases lactic acid, and also increases flexibility and range of motion in joints. Massage obviously also loosens tight muscles and helps to dissipate soreness more quickly. Massage has also been shown to make the body less susceptible to injury (tight, rigid and fatigued muscles can make injury a more common occurrence).

  Massage, however, can get expensive. That's the one drawback. There is a method of self-massage using a foam roller. You may have seen people using these at the gym, and wondered what they were doing. I know I've had a few odd looks shot my way!

  All in all, using a foam roller has the same benefits as massage, without the price tag that comes along with it. Just as with massage, using a foam roller will hurt at times, but the benefits pay off! If you don't know what a foam roller is, or don't know how to use one, here's an example video:

  As I've spent more time in Europe, I've gotten more and more used to using sauna/steam room as a recovery method. For some reason, I don't find it as popular in the US. The benefits of sauna are similar to massage, and go far beyond just relaxation.

  Sauna sessions will increase circulation, deeply relax the muscles, can shorten recovery times from workouts (by repairing muscles aches and strains more quickly, and clearing out built up lactic acid in muscles). Again, sometimes it's difficult to gain access to a sauna or steam room, but check and see if your gym has one. If they do, don't be afraid to try it out! Just don't forget to drink lots of water!

The lovely ice bath.

  The last method of recovery, is actually the FIRST method I grew accustomed to using. In college after long, difficult practices, or runs on the track, I would bite the bullet and get in the ice bath.

  Yes, it's pure torture for 10 or 15 minutes, but I promise you'll feel the benefits right away! It immediately reduces swelling and inflammation, flushes out lactic acid out of fatigued muscles, and helps prevent injury. You won't regret it, at least once you get out of the tub!

  Obviously, nothing can compare to rest and relaxation. You have to get your rest (SLEEP) in order for your body to repair itself. Listen to your body! If it's sore, it's telling you it needs a little extra attention, and a little more rest.

  The more rigorous your workouts, the more you'll need to actively engage in these recovery methods. They'll help you bounce back more quickly, and they'll help you get more out of your training.

  I have used all of these methods at various times, and have found them to be very beneficial. Some of the methods are clearly more enjoyable than others. But you know what they say: 'No pain, no gain'.

LINKS:

Recovery Booklet

Massage Therapy Benefits

Sauna Benefits

Benefits of Cold Therapy

Jillian Michaels Podcast 6/24/2011

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