Prevention Tips for Soccer Injuries

February 18, 2016 by Liz

By Meryle Richman, PT, DPT, Senior Director at Ivyrehab Briarcliff & Jefferson Valley

Youth soccer injuries (ages 2 to 18) suffer around 120,000 injuries each year which are serious enough to require a trip to a hospital emergency room. The total number of soccer-related injuries, including those treated outside of a hospital ER, is estimated to be nearly 500,000 per year.A significant number of these injuries could be prevented if parents, athletes and soccer organizations employed the following safety measures:

Reduce injuries through proper strengthening and conditioning exercises, (especially building up hamstrings and inner quadriceps muscles) and teaching girls to pivot, jump, and land with flexed knees and employ a three-step with the knee flexed instead of a one-step stop with the knee extended have been shown to prevent some of these injuries. Stretching, particularly of the groin, hip, hamstrings, Achilles tendon, and quadriceps, during warm-ups before practices and games and during the cool-down after playing, is particularly vital in reducing the risk of strains and sprains.

To further reduce injuries properly maintaining the field, wear proper shin guards, and reduce injuries from goal post collisions with padding.

Stretching Tips:

Perform 3 repetitions of each stretch and hold 20-30 seconds

●Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, hinge forward from your hips and reach forward with both hands towards your toes.
2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky.

●Hamstring Split Stretch
1. Bending on one knee, extend the other leg out in front of you.
2. Reach with both hands towards your outstretched foot.
3. Keep your toes towards the sky and tuck your head to increase the stretch. Remember to breathe!
4. Repeat for the opposite side.

●Lying Quadriceps Stretch
1. Lying on one side grasp your ankle and pull your heel towards your buttocks.
2. Keep your back straight and the other leg bent.
3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).
4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement).
5. Repeat for the opposite side.

●Standing Groin Stretch
1. Stand with your legs wider than shoulder width apart.
2. Shift your weight onto one side as you bend your knee.
3. Reach with one hand towards your outstretched foot.
4. You should feel the stretch right down the inside of your outstretched leg.
5. Repeat for the opposite side.

●Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to ‘splay’ your knees outwards.
3. Gently use your hands or elbows to push your knees downwards

●Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right hand on the floor for support
4. Place your left forearm on the outside of your right knee and gently pull your knee towards you
5. Resist with your knee and left hand to feel the tension in your lower back.
Repeat for the opposite side.

●Standing Calf Stretch
1. Using a wall or bar to support you, place one leg outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.

●Chest & Back Stretch
1. This stretch can be performed kneeling or standing. Take your boots off if you kneel.
2. Clasp your hands behind your back, keeping your arms as straight as possible.
3. Try to straighten your arms and raise them.
4. From this position bend forward from the waist also tucking your head towards your chest.
5. Hold this position for the recommended amount of time.

● Shoulder Stretch
1. Place one are outstretched across your chest.
2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure.
3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.

Call to set up a free appointment if you would like to attend this free Soccer Screening at Ivyrehab Jefferson Valley (914) 245-8807 on March 16, 2016 from 8:15-8:45 PM. In addition, if you would like to be seen right away for an injury or chronic pain under Direct Access (no prescription is required), contact us at or Ivyrehab Jefferson Valley (914) 245-8807 or Ivyrehab Briarcliff at (914) 762-2222. You can also visit our website at: www.ivyrehab.com.

Ivyrehab accepts most insurance plans (which our office obtains pre-approval from your insurance carrier) and will submit your office visit treatments for payment. You will be responsible for your co-payment depending on your particular insurance policy.

With one-on-one care this permits the therapist to construct a personalized program for the individual. After all, when it comes to rehabilitation, “it’s all about the people”.

Reference:
http://www.momsteam.com/sports/soccer/ten-ways-to-reduce-or-prevent-soccer-injuries

Free Soccer Injury Prevention Screening
March 16, 2016 from 8:15-8:45 PM with Jacek Golis
inside Ivyrehab Jefferson Valley
(Located inside Club Fit Jefferson Valley)

Ivy Rehab

Keeping Our Kids Healthy by Avoiding Childhood Obesity

February 17, 2015 by Liz

By Ashley DiSalvo, School Teacher and Summer Camp Co-director

When we think of childhood, we think of laughter, playing with friends, and being carefree. However, childhood obesity rates have been on the rise for the last three decades and that means a trend toward devastating physical and mental health implications for our nation’s youth. Luckily, one of the most effective preventative measures is simple: more time spent playing.

The CDC recommends 60 minutes of daily activity for children age six to seventeen. While 77% of children ages 9 -13 reported spending free time on physical activity during the seven days prior to the survey, that number dropped to just 27.1% for high school students! Studies show that by senior year, only 35% of students are even attending weekly physical education classes.

As rates of physical activity decrease, the rates of children and adolescents who are overweight and obese continue to rise. According to the CDC, in 2012, one-third of children and adolescents were overweight or obese. Sadly, the obesity rate of children age 6 – 11 rose from 7% in 1980 to 18% in 2012. In addition, children and adolescents are at risk for many of the same weight-related ailments as adults. For example, obesity increases risk factors associated with cardiovascular disease such as high blood pressure and cholesterol. Other health issues include joint problems, sleep apnea, and prediabetes, a condition where high glucose levels indicate a high risk for developing Type 2 diabetes. Since childhood obesity is a strong indicator of obesity in adulthood, these health issues can expand to include greater risk of stroke and certain types of cancer later in life.

As adults, we are constantly bombarded with media outlets that inform us of the newest super foods and how to “slim down in 7 days,” but the reality is that healthy eating habits and engaging in regular physical activity are habits that are formed over time and they are solidified by genuine enjoyment in the benefits of those habits. Who wants to go hike a mountain, or attend a spin class, or challenge their flexibility in a yoga class if they don’t enjoy it? That’s why at Club Fit’s Summer Camp we provide a variety of physical activities such as Zumba, yoga, karate, swim, and a variety of sports so that all of our campers can find an activity that they truly enjoy and can develop into a lifelong “healthy habit.” Regular physical activity in children and adolescents improves strength and endurance and aids in the development of healthy bones and muscles. But the benefits don’t stop at the physical. Physical activity has also been shown to decrease anxiety and stress and to improve self-esteem. In addition, an increase in self-esteem is linked to greater academic performance as reflected by achievement and more time spent on task during the school day.

National trends depict us as a nation less inclined to physical activity as we age and therefore more apt to develop life threatening illnesses. At Club Fit’s Energy Camp, we encourage children to develop healthy and active lifestyles by providing opportunities for physical activity that are more aligned with “play” than “exercise.” Whether the campers are trying out pickelball for the first time or taking tennis lessons from a pro, summer camp is one of the best ways to introduce children to a variety of physical activities that can help establish lifelong healthy habits.

active healthy girl

Learn more about how your kids will stay healthy and active at Club Fit Summer Camp!

Click here to Meet our Camp Directors!

Want to get your kids involved in an activity or sport now? Check out some of our ongoing programs for kids by visiting the “Sports” section of our website!

Here are just a few things we offer:

Basketball
Flag Football
Sports Nights
Football Kickoff
Pickleball
Pick-up Sports
Soccer
After School Sports
Sports Scramble
Volleyball
Self Defense
Zumba
Yoga
Karate
Tennis
Swimming

We offer programs for various ages from Preschool all the way through High School and Adulthood! Come visit us and try our facilities for free and see what living a healthy lifestyle in a healthy family oriented environment can do for you!

Programs for infants, kids and teens at Club Fit Jefferson Valley!

March 21, 2014 by Liz

Here is a great resource for all the Moms and Dads who need a quick resource to see what we offer by age group at Club Fit! It is hard to jump from one page to the next so we’ve compiled a list of all our offerings for infants, toddlers, grade-schoolers, tweens and teens!

Ages: 6 months – 3 years
Parent Toddler Swim Lessons
2 Much Fun
Tumble Tots
Summer Camp
Ages: 3 – 4
Yoga for Kids
Intro to Sports
Pre-School Group Swim Lessons
Summer Camp
Ages: 4 – 6
Pee Wee Karate
Zumba Kids Jr
Summer Camp
Pre-School Group Swim Lessons
Swim Lessons
Soccer (ages 5-8)
Ages: 5 – 9
Step up Your Sports
Soccer (ages 5-8)
Yoga for Kids
Tumbles
Kids Karate
Swim Lessons
Tennis
Beginner Swim Clinics
Beginner Swim Clinic
Summer Camp
Schools Out Camp
Ages: 7 – 12
Paris Speed School
Tumbles
Kids Karate
Zumba Kids
Yoga for Kids
Quickstart Tennis
Junior Team Tennis
Summer Tennis Camp
School Break Tennis Camp
Tennis Beginner
Tennis Advanced Beginner
Summer Camp
Boy Scout Swimming Merit Badge
Beginner Swim Clinic
Advanced Swim Clinic
Junior Spin (ages 9-12)
Junior Boot Camp (ages 8-12)
Racquetball
Racquetball School’s Out Camp
Schools Out Camp
Soccer Schools Out Clinic
Basketball School’s Out ClinicSummer Camp
Parisi Cat Club Challenge
Parisi Cat Club Challenge
Ages: 12 – 15
Parisi Total Performance
Parisi Private Training
Boy Scout Life Saving Merit Badge
Parisi Cat Club Challenge
Tennis Beginner High School Level (starting at age 14)
Tennis Intermediate
Tennis High Performance
Ages: 15 – 18
Boy Scout Life Saving Merit Badge
Parisi Cat Club Challenge
School Break Tennis Camp
Summer Break Tennis Camp
Junior Team Tennis
Tennis Beginner High School Level (starting at age 14)
Tennis Intermediate
Tennis High Performance
All Ages
Private Swim Lessons

Programs for infants, kids and teens at Club Fit!

February 12, 2014 by Liz

Here is a great resource for all the Moms and Dads who need a quick resource to see what we offer by age group at Club Fit! It is hard to jump from one page to the next so we’ve compiled a list of all our offerings for infants, toddlers, grade-schoolers, tweens and teens!

Ages: 3 Months – 2 years:
Aquatics – Parent Infant Class
Private Swim Lessons
Zumbini ages 1yr -3yr
Ages: 3 to 4
Group & Private Swim Lessons
Pre School Tennis
Tennis- Private Lessons
Ages: 5 to 6

Yoga – free for members
Zumba- Free for members
Racquetball- Junior Development Program
Tennis – Quickstart program
Tennis- Private Lessons
Tennis – Kids’ Play Day
Basketball Youth Development Program (YDP)
Group & Private Swim Lessons
Swim Clinic/Re Team & Swim Team
Ages: 7 to 8
Zumba- Free for members
Yoga – free for members
Tennis – Quickstart program
Tennis – Kids’ Play Day
Tennis – 10 & Under
Tennis- Private Lessons
Racquetball- Junior Development Program
Group & Private Swim Lessons
Swim Clinic/Re Team & Swim Team
Basketball Youth Development Program (YDP) & Next Step Basketball Skill Building
Ages: 9 to 10
Zumba- Free for members
Racquetball- Junior Development Program
Tennis – Quickstart program
Tennis – 10 & Under
Tennis – Intermediate
Tennis – Junior Ladder
Tennis- Private Lessons
Swim Team & Swim Clinic
Next Step Basketball for Girls and Boys
Ages: 11 to 12
Swim Clinic/Re Team & Swim Team
Next Step Basketball for Girls and Boys
Tennis – Intermediate
Tennis – Junior Ladder
Tennis – Advanced
Tennis – Tournament Training
Tennis – Private Lessons
Racquetball- Junior Development Program
Ages: 13 to 14
Tennis – Intermediate
Tennis – Advanced
Tennis – Competitive
Tennis – Tournament Training
Tennis – Private Lessons
Ages: 15 & up
Lifeguard Training Certification
Tennis – Advanced
Tennis – Competitive
Tennis – Tournament Training
Tennis – Private Lessons
Racquetball- Junior Development Program

The stuff kid’s dreams are made of?

August 7, 2012 by Liz

For some kids, getting involved in athletics is not always first nature. Maybe sometimes it is a matter of self confidence. If they are not naturally the biggest, strongest, fastest or even the most coordinated, they are not going to be the first ones to ask you to sign them up for football. Moreover, (and I feel this is more the case, in today’s society) there are so many things that take away the desire and motivation to be active. There are movies, video games and all sorts of technological advances that kids are drawn to- even we are! (I can’t remember the last time I left my house without my iphone and didn’t freak out or feel lost).

The Olympics make now a great time to get the kids excited about sports. With all of the amazing accomplishments of these proud hardworking athletes, we can teach our children the value of teamwork, discipline, talent and perseverance no matter which sport is vaulting ground for inspiration. Seeing the USA Women’s Soccer team win may inspire your daughter to be a soccer star, seeing the USA Men’s Basketball team blow away the competition may inspire your son to want to learn to dunk a ball one day.

I’m not saying that technology is to blame or that one of these reasons applies to all kids. I am merely saying that if your kid is one who has trouble getting into the active lifestyle, encouragement by world class athletes is a great way to inspire them and get them excited. We all need motivation and it behooves us to remember what dreams are made of and where they come from!

If your kids are interested in trying some new sports, the club is a good place to start!

To find out more about our sport specific camps and programs at Briarcliff, contact jwalsh@clubfit.com! To find out more about available programs at Jefferson Valley contact jritz@clubfit.com!