This past Sunday morning I lined up to start the 5th running of the Run With Donna 1/2 Marathon in Jacksonville, FL.  It was 29 degrees, windy, still dark and exciting when the 4500+ runners started the dash towards the bridge.  All of us were cold but alive with dreams of a fast race.  My wife and I joined many of our friends for the annual event to raise money and awareness to fight breast cancer.

With not many miles logged this year, I focussed on starting the race slower than normal.  As the lead packs crossed over the intercostal bridge, the sun slowly started to rise and I came through the first mile at 7:16, one second slower than I had planned.  That was a great sign for the 12.1 miles to follow.

A smile warmed my face as I floated down J. Butler highway because I knew how lucky I was to be exactly where I was at that moment.  I had just turned 49 years old exactly 1 week earlier and here I was racing side-by-side with young speedsters, many of them less than 1/2 my age.  I loved every minute of it because I knew that these types of athletic experiences are special at any age.

Good health is a gift not to be taken for granted.  We’ve all done it.  Personally, I made a conscious effort to never make that mistake again.  I made a promise to myself  5 years ago to always appreciate my health, each and every day.

My deal with myself has proved to be one of my greatest gifts and I often ask others to make such a pact with themselves: To Truly Appreciate the Gift of Good Health

How Did I Demonstrate my Appreciation for the Gift of Good Health:

• I thanked those who cheered for the runners.
• I encouraged (most of) the runners who passed me.
• I thanked the hundreds of volunteers who handed out drinks and directed the runners.
• I high-fived fellow runners as we passed each other on the road.
• I smiled more than I ever have in a race….true that it also helped warm my face as the windchill temperature dipped into the teens.
• I joked with my fellow runners in the pack as we raced down the beach and through the streets of Jax Beach.
• I clapped for the many bands that occupied the street corners and perched on the top of the bridge.
• I laughed and waved at the drunk surfer dudes on the balcony  proudly displaying their “Show Me Your Mammogram” signs.
• I ran as hard as I could finishing in 20th place overall in 1 hour and 28 minutes to win my age group.  I’ve found that the races that I ran with a grateful heart and a fun-loving attitude usually my most successful races!

The Rewards of Good Health

As a father of two young children and the husband of a loving younger wife, I have so much to live for.  Staying in shape and being physically capable of competing in athletic events is important to me and my family.  God has blessed me and, contrary to what seems to be the norm these days, I’m not afraid to thank God for my blessings in public.

I have many friends who are unable to be as active because of physical ailments so I know how fortunate I am each and every day.  My personal and professional Mission Statement is “To Enhance the Health of Others“.  If I can continue to share my sports medicine expertise with others to allow them to experience the joy of good health in whatever physical endeavors they chose, I know that I can change their lives as well.  That vision is why I created MikeRyanFitness.com.

Can You Help Me?

My goal with MikeRyanFitness.com is to significantly enhance the health of two-million (2,000,000) people by the end of 2013.  You can help me to help others by sharing my message to others through my website and my Facebook page.  Just think of how rewarding it will be for you to help your friend to quickly eliminate his chronic knee pain or your favorite aunt to reduce her low back pain by 75% in 2 days or to provide a sports medicine resource to your neighbor with no insurance looking for a way to rehab his heel pain!

I know that good health is a gift for today and we all know it’s not guaranteed for tomorrow.  I believed in myself, regardless of my age, and I will continue to focus on enhancing my own fitness and anyone else who sees the quality of their life as a high priority.

Let me show you simple sports medicine tips to help you to do the same.

Understanding a Torn Cartilage

The menisci or “cartilage” of the knee remains a common source of knee pain for athletes of any age.  The “C” shaped grisly structures assist in the congruent relationship between the femur, thigh bone, and the tibia or shin bone.  The medial (inside) meniscus and lateral (outside) meniscus have a flat under surface that rests on the tibia while the concave topside of the menisci is perfectly shaped to houses the convex (rounded) distal end of the femur.

Both the medial and the lateral menisci have basically two functions:

• Shock Absorption – Decreasing the forces distributed to the knee joint surfaces.
• Joint Stability – By limiting motion and somewhat directing the relationship between the femur and the tibia, the menisci add stability to the knee joint.

The medial meniscus is more prone to injury compared to it lateral counterpart. The great amount of overall stability of the medial meniscus with it’s attachments with the medial collateral ligament and the knee joint capsule contribute to this problem.  It is not uncommon to see injuries to the medial joint line indirectly injure the medial meniscus.

The “Unhappy Triad” injury is a three-structure injury involving the medial meniscus, medial collateral ligament (MCL), and the anterior cruciate ligament (ACL).

The manner in which the medial meniscus “heals” is worth noting.  The peripheral zone or outer rim of the cartilage is the only part of the structure that has a blood supply.  The central zone or inner part of both menisci lacks any significant blood supply.  Because of this fact, only the injuries to the outer periphery of a meniscus will have any chance of healing.

Common mechanisms of medial meniscus tears include a direct blow to the outer part of the knee joint, forceful twisting of the knee and chronic pounding of the joint surface for a substantial length of time, as with older distance runners.

Degenerative conditions predispose the medial meniscus to injury.

Signs & Symptoms of a Torn Meniscus

• Knee joint line knee pain, which typically increases with twisting and bending movements.
• Knee swelling and joint line tenderness usually accompanied by a general inflammation throughout the knee. 
• There may be joint locking, catching and/or clicking within the knee. 
• Range of motion in bending and straightening the knee joint will be limited and painful.
• Stiffness around the joint, which hinders walking physically and psychologically.
• Difficulty bearing weight on the knee secondary to pain.
• A general sense of uncertainty with the knee when active, leading to the old label of a “trick knee”.

Professional Treatment for Meniscus Tears

The severity and type of tear sustained will guide the proper treatment approach for a torn cartilage injury.

• Seek a clinical exam so you know exactly what you are feeling and how to treat it without damaging other structures of the knee.
• “Ice is your friend” so spend some time together.  Ice the entire knee, front, sides and back, for 10-15 minutes as often as possible.
• Rest the joint to minimize the swelling, which will decrease your symptoms while increasing your strength.
• Knee sleeves and stabilizing braces can help protect the joint from additional stress and improve the outcome.
• Utilize the latest physical therapy modalities and rehab devices to reduce swelling and decrease pain.
• Easy flexibility exercises while avoiding complete knee extension and knee flexion greater than 110 degrees is wise.
• Conservative strengthening of the quadriceps and hamstrings is important to start when the joint symptoms and swelling start to improve.
• Minimal weight-bearing cardio exercises such as biking, swimming and elliptical trainers should be included if both swelling and pain is under control.

Asking the Right Questions Like a Pro

Here’s what a smart pro athlete would ask his/her sports medicine specialists to ensure a fast and safe return to sports:

1. Do I need to be worried about any long-term complications to this injury?
2. Is my body alignment contributing to this injury?
3. Do I need a rehabilitation program?
4. Do I need further diagnostic tests like an X-Ray or MRI to properly evaluate my knee for any structural damage?
5. How would you grade my knee’s articular cartilage in both the knee joint and behind my kneecap?
6. Do you think that I will need a micro-fracture knee surgery now or in the future?
7. What kind of exercises or home remedies do you recommend?

Elite Sports Medicine Tips from Mike Ryan

• Control Your Activities – Be smart now by limited what you’re doing, rest the knee joint & ICE/ICE/ICE now so you have a much better chance of not needing surgery and getting back on your feel FAST.
• Look Down – Check out your shoes.  If they’re flimsy, have a big heel, lack great cushioning and/or have minimal lateral support, get them off your feet fast.  You need a stable and supportive shoe if you have knee joint line pain.
• Eat Right – Healthy foods should be the order of the day. More fruits, less fatty foods.
• Listen to Your Knee – You need to know what makes your knee feel better and what makes it feel worse.  It’s important for you to know the answers to these questions and I hope your doctor will be asking you the same questions.

“….Are you ready to miss some football?”

You have to admit it: Coming off a very volatile off-season with “the lockout”, the NFL season proved to be exciting and considered to be a huge success on many levels.  Unfortunately, my Jacksonville Jaguars didn’t have the kind of season we hoped for.  Wait ’til you see us next year….

“What do you do for the next 6 months?”

It’s a common question NFL athletic trainers are asked after the conclusion of every NFL season.  The off-season is a busy time of the year with lots of professional projects on our To Do List.  The end of the season medical issues and the planning for the upcoming season makes for plenty to do during the winter and spring seasons around the country.  As we say in the NFL:  “We have two seasons in the NFL:  One with games and one without.”

Off-Season Projects for an NFL Athletic Training Staff

1.  Finalize end of the season documentation, reports, special tests & medical files.

2.  Complete the rehab of all injured players from the season and end of season surgeries.

3.  Prepare for the NFL Combine for screening potential new NFL players.

4.  Prepare for NFL Free Agency.

5.  Inventory and projected upgrades of medical supplies and equipment to improve all levels of medical care for your organizations.

6.  Medical screening and grading of all new players with team physicians.

7.  Attend multiple sports medicine seminars to maintain state and national medical licenses.

8.  Prepare for and cover all team Mini Camps, team practices, workouts and team functions to help prevent and treat all injuries.

9.  Educate medical staffs, players, football staffs, community youth athletes and anyone who will listen in an effort to help reduce injures and to enhance the health of others.

10.  TBD

Time to Recover

As an NFL athletic trainer and physical therapist, I’ve made a career of taking care of other people’s medical problems.  I love that about my profession and it’s very rewarding to me personally.  This time of the year is also a time for my staff and me to recover from working 7 days per week for over 6 months straight.  My 2 great assistant, Rod Scott & Justin Bland, and I have each had a grand total of two (2) days off since mid-July.

Needless to say, the off-season is an important time for all athletic trainers, team football staffs and players in the NFL to reunite with our devoted wives and children.  Our families deserve this break in the schedule for the loyal sacrifice they’ve made to us and our profession.

A Time of Change in Jacksonville

There is so much excitement in Jacksonville with the many changes within the Jaguars’ organization.  A new owner, a new head coach, about 15 new assistant coaches, a new attitude within the organization and a passionate community that deserves a winning football team at EverBank Field.

I’m thrilled to continue to be a member of the Jaguars’ family as I start my 25th season in the NFL.  I can tell you this:  It won’t take long to prove that these new changes will be making the Jags’ 2012 season something special!

First of all, I’m not writing this to specifically comment of Gronkowski’s present injury.  Rob is in great hands with Head Athletic Trainer Jim Whalen and his staff caring for him.  They are a very talented medical staff with a track record of doing a wonderful job of getting high-profile players back for big games.  I’ve worked with Head Coach Bill Belichick early in my career as an assistant athletic trainer/physical therapist for the New York Giants.  Bill is a tough coach who is absolutely loved and respected by his players.

What the Heck is a High Ankle Sprain?

An ankle sprain is considered to be a high or “interosseous” ankle sprain when the ligamentous damage involves the structures above or high to the ankle.  The shin bone is made up of two long bones (the tibia and fibula) which are stabilized between the two by a thick and strong interosseous membrane.

When the ankle is pinned to the ground and excessively rotated in relationship to the shin, the talus bone of the ankle forces the two shin bones to spread apart, much like a wedge would do between two pieces of wood.  The extreme rotational spreading of the lower shin bones tears the interosseous membrane and stabilizing ligaments above the ankle….hence creating a “high ankle sprain”.

Key Steps to Positively Influence an Interosseous Ankle Sprain

During the week(s) leading up to the game, there are some key factors to be considered when rehabbing a high ankle sprain.

Rest – Allowing the interosseous membrane and the stabilizing ligaments to become tighter is the #1 benefit going into the game.  Anything you do that negatively influences that stability of the ankle and distal shin will make the ankle worse.

Walking Boot – It’s simple and smart.  ”The Boot” allows the ankle to rest while walk by minimizing the motion, especially the twisting.

Ice, Ice & More Ice – To decrease the swelling and the pain.  Inflammation is not your friend and cryotherapy is the key.  The more acidic blood that pools within healing tissue the longer the healing time.

Pain-free Strengthening – As long as the strengthening is pain-free and doesn’t increase the swelling, it can be performed in a limited range of motion.  I like to use the expression: “If you’re not going to make the athlete better, at least don’t make them worse“.  It’s easy to initiate an aggressive strengthening program for a high ankle sprain heading into an important game.  When it comes to a high ankle sprain, this is usually more to show the coaches that the player is working hard when in reality it may be making the player worse!  Rehabbing smarter not harder is always important with a high ankle sprain.

Factors That Will Impact Your Decision to Play With  a High Ankle Sprain

When determining if a player should play in a game with a high ankle sprain, there are a few key factors that should be considered before the game begins.  This is where an athletic trainer’s experience comes into play and he/she really earns their money.  It’s time to dust off the ol’ crystal ball and show your worth!

Efficient vs Effective – Will the player be able to play 40 plays at 80% speed (efficient) or will he be able to take 15-20 snaps at 95% speed with great power (effective)?

The Super Bowl Factor – Sure, it’s just 1 game with a 4 month Bye starting the day after the game, but will playing in this game with this injury create long-term damage that will negative impact the remainder of his career?

Ability to Play 5 Quarters – I can have a huge influence on getting a player back onto the field but when it comes to how long that player stays on the game, it has more to do with the player himself.  I always get more nervous at the start of the 2nd half of the game with a player with a high ankle sprain.  With an extra long halftime during the Super Bowl and the hype of the game worn off, how stiff and sore will that ankle become walking down the ramp to play 2 or 3 more quarters?

Taping, Orthotics, Shoe Alteration and/or Bracing – No book or seminar or 7 wise men can easily solve these questions. How do I tape a high ankle sprain?  Will orthotics help minimize the rotation of the talus bone effectively? Will higher shoes with more stability help or hurt a skilled position player who needs to change directions quickly?  Should I spat or tape over the shoes or will that put too much pressure on the injury site? So much to think about!

My rule of thumb: It takes lots of experience and 1-on-1 time with just me and the athlete on the practice field later in the week to answer all of these questions.  It takes great listening skills, a sharp eye and trust in each other to do this right.  We try many combos of various tape jobs and ankle postings as he runs his specific football-position drills while he gives me honest feedback.  It’s trial and error times 100.  I know how to influence the body mechanics and pain while the player knows what he needs to do to do his job.  Working together will ultimately create the balance between stability and mobility that allows him to do his job effectively.

Two Minute Warning for Ankle Rehab

Managing a high ankle sprains is stressful but I love it!  Rehabbing this injury successfully truly tests my ability to work with an athlete.  There is no magic pill or brace to get them back in the game.  I’ve developed many strong bonds with athletes rehabbing high ankle sprains and it’s those relationships that make my profession so rewarding.

Determining which pain is your friend and which one merits a visit to your local sports medicine specialist is the difficult part of that relationship.  I’d like to help you with this problem to keep you healthy and happy….and running pain-free.

The Inside Scoop on Foot Stress Fractures

Stress fractures in the foot are usually characterized as an overuse injury of weight bearing bones.  High impact sports involving running and jumping contribute to simple foot pain and, if left untreated, it can contribute to a stress fracture.

Bones generally respond to stress by hardening along the outer margins of those bones.  When bones are suddenly exposed to great forces or repetitively exposed to increasing stress, there is insufficient time for those bones to adapt.  Meanwhile, when the muscles associated with the feet become fatigued, they lose their shock absorbing capacities. These uncontrolled forces are inadvertently transferred to the nearby bone and possibly resulting in small cracks in the bones, better known as stress fractures.

A common location for stress fractures for distance runners is along the outer ridge of the forefoot over the 5^th metatarsal bone.  This is often called either a Jones Fracture or a Dancer’s Fracture, depending upon the location of that metatarsal fracture.

Statistically, women are more prone to stress fractures than men.  The reason for this increased risk factor is based on biomechanics, nutrition and possibly menstrual cycles. Excessive miles in a short period of time with insufficient rest will increase the risk of generalized foot pain, plantar fasciitis, turf toe, metatarsalgia and stress fractures.

Obviously any underlying bone diseases or disorder will drastically increase the risk got a painful foot.

Signs & Symptoms of Stress Fractures in the Foot

• Localized pain on any bone of the foot, especially during running.  The pain can be dull aching or sharp, occur during activity and may persist with rest.
• Mild widespread swelling and tenderness over the foot.
• The pain may worsen with prolonged exposure to ice and during sleep.
• An initial sensation of sharp pain followed by intensifying aching is common.
• Associated lower extremity symptoms such as lateral thigh/knee pain, low back tightness and/or Achilles tendonitis due to an alteration of a runner’s foot mechanics.

Professional Treatment for Running Foot Pain

• Rest and Ice.
• Avoid excessive weight bearing on the affected foot.
• Wear shock-absorbing footwear with walking and if symptoms worsen, a walking boot is a great tool to help control the stress on the injury site.   
• Eat healthy and ingest Recommended Daily Allowance (RDA) amounts of calcium and vitamin D can help restore bone integrity.
• Strength training for the arch, toe flexors and weak muscles, which may have contributed to the initial injury.
• Maintain range of motion of the surrounding muscles and joints.  This especially relates to the Achilles, calf, plantar fascia, great toe and ankle joint.

Asking the Right Questions like a Pro

Here’s what a smart pro athlete would ask his/her sports medicine specialists to ensure a fast and safe return to sports:

1. What would you consider to be the main reasons why this injury occurred?
2. How can I best manage this pain and to safely return to running?
3. Do I need orthotics and if so, who is the very best foot doctor for runners to discuss this option?
4. Do I need to be concerned with any long-term issues with this foot pain?

Elite Sports Medicine Tips from Mike Ryan

• Reporting Time - See a sports medicine specialist as soon as symptoms appear to manage this foot pain quickly.
• Rest Rocks – It’s the boring option but REST is the #1 tool to quiet down a stress fracture.  For how long?  It may be 2 to 6 weeks if the symptoms persist.
• Return to Running – Resume your running slooooowly. Include pool running, run/walk routines and running off-road while increasing your miles by no more than 10% per week.
• Cross Train - Cross Training is King. Adding biking, swimming, yoga, strength training, Elliptical trainer,…etc. are great ways to stay in shape and to save your marriage during this “downtime”.
• Stability – Wear stable and proper fitting shoes upon your return.  It’s not about needing a feather shoe, it’s about protecting your feet.
• No Big Break – Stress fracture can easily develop into a typical bone fracture if gone untreated.  Limitations early can help you to easily avoid the “big break”.

Yesterday was my “Kick Myself in the Ass” day to do my first run of over 10 miles.  My friend Rushton tapped out of the 4:30 AM run for good reason: her husband’s Alma Mater Alabama was in the National Championship football game the night before.  I needed this run to see where my fitness level was and to take that important mental step to reintroduce myself to the pain of endurance running.

The reason for this blog post is to show you a live example of what I did to help speed up my post-workout recovery and to help avoid an injury during my follow-up runs over the next week or so.  After my 100 minute run, I was not able to relax on the couch, schedule a massage at the spa or join friends in a yoga class after lunch.  Runner injuries are too common for athletes, young and old.

After this workout, like most of my workouts, I guzzled some water and Gatorade, grabbed a quick bite to eat on the way tot he shower, loved on my wife and children, shared a bowl of cereal with my son (he insists on drinking the last of the cereal milk) and race to work to start my busy day.

Healing With a Hectic Lifestyle

Here’s exactly what I did, in order, to gain the benefits of my workout while reducing my chances of it leading to an injury.  (Time to perform these steps is noted)

1. Drained My Legs - I elevated my legs on the wall for 3 minutes while pumping my ankles and wiggling my toes to promote the drainage of waste products from my legs. (3 mins)
2. Pushed The Fluids – 50/50% Rules of water and sports drink. (2 mins)
3. Carbs and Protein – Replenish my muscle stores and help the recovery process.  I finish the 2nd half of my whole-grain bagel with almond butter. (2 mins)
4. Roll the Pain Away – I’m a very loyal roller before and after most workouts. (3 mins)
5. Quick Stretch - I don’t do this as long as I would like but a slow and steady stretch of my hamstrings, quads, ITB’s, calves and hip flexors surely makes a difference.  (4 mins)
6. Advil & Glucosamine – Helps keep my muscles and joins healthy. (30 secs)
7. Ice Bag on Calf – Wrapped ice on sore calf to shower with, saving time. (1 min)
8. Cold Shower –  Lowering my body core temperature and thermally aiding in the reduction of inflammation is always a good thing.  (4 mins)
9. Ice with Compression – Wearing my 110% calf sleeves with ice inserts helps me recover during my 30 minute drive to work and while I’m on my feet for 90% of the remainder of the day. (30 secs)

Total Time Expenditure:  20 minutes (only 1.394% of your day)

The Results

My legs were a bit stiff when I first got out of my car but that quickly passes with a brisk walk into the stadium.  My “healing” started as soon as my run ended.  Instead of waiting for the obvious pain to set in and dealing with a chronic problem, I put my body in a position to optimize its recovery capabilities.

As you can see, none of these steps were difficult or time-consuming.  Injury prevention doesn’t have to be complicated.  As I like to demonstrate with Mike Ryan Fitness, injury prevention and sports medicine can be quite simple.

As the large John Wooden quote wisely displays on the wall in the Jaguars’ Athletic Training Room:  “Perfection of small makes big things happen.”

Take Home Point

Stop looking at your busy schedule as a reason why you can’t dream big as an athlete.  Working your fitness plans around your crazy life is just part of the workout.  Take it in stride, do the little things to promote your recovery after every workout and know that you can’t put a price on great health.

MoJo with Mike Ryan and his son

This NFL season marked a milestone for me. With twenty-four years in the league, I’ve now spent half my life on the sidelines working in elite sports medicine. To say the least, the 2011-12 NFL season was a turbulent and fascinating one for the Jacksonville Jaguars. We fired our head coach, Jack DelRio, at mid-season. Wayne and Delores Weaver, our founding owners, announced they were selling the team to Shahid Khan. And, we finished with a disappointing 5-11 record. Amazingly, for me, these weren’t the biggest events of my season as the Head Athletic Trainer and Physical Therapist.

The statistic that most impacted me was the 31 players that we put on Injured Reserve. Thirty-one!  The NFL allows a team to dress 45 players per game.  During this regular season, the Jags activated 74 different players! This is more turnover than your local McDonald’s. Needless to say, my medical staff and I were busy managing a boatload of injuries this season.

NFL Leading Rusher

Despite all of this internal turmoil, our season’s shining star was Maurice Jones-Drew.  The NFL’s leading rusher is also the heart & soul of our team. MJD overcame a serious knee injury last season to play in all 16 regular season games this year.  My job was to rehabilitate his knee, manage all his new injuries and to keep him healthy every day and ensure he was ready to compete on Sunday.  This was further complicated with the NFL lockout this season. And, it’s further burdened when your guy is a 5′ 7″ running back who gets punished nearly all of the 343 times he touched the ball. It’s a testament to him he lead the league with 1606 yards.

When I have the opportunity to interact with successful people, I’ve made it a life habit of learning from them.  During this season, I’ve spent more time with Maurice Jones-Drew than I have with my own wife. As you might imagine, when you spent that much time together, you really gain appreciation and insight into the player – and the man. He is a true professional who prepares like a madman for each and every game. And, his preparation drives results in an NFL leading 1606 rushing yards and his 3rd straight Pro Bowl season.

MoJo is a fun guy to be around, but don’t let his electric smile and playful demeanor fool you.  He’s an intelligent guy from UCLA with enormous, tree-trunk legs and even bigger life goals.  MoJo is a winner. And, he’s just getting started.

Here’s are five (and 1/2) lessons I learned from MoJo this season:

1.  Have a Big Carrot

Visualizing a clear goal or, as I like to call it, “focusing on your carrot”, provides a path to success and is a critical part of the plan for MoJo.  He always has to prove himself to others in this “big man’s” sport. For MoJo, establishing a motivational plan before he steps into the locker room for his first practice is an enormous reason why he is so successful.

2.  Believe in Yourself First

Maurice wastes little energy worrying about what others think about him.  He believes in himself first.

Call “IT” pride or confidence or courage, but you clearly see ”IT” every time MJD puts his hands on the football.  You see no doubt or fear when he runs with the ball into the heart of an angry defensive line.  He believes strongly in himself and his abilities. And, it’s for great reason.

3.  Know What You Need

#32 knows exactly what he needs to prepare himself for battle and to perform at an elite level each and every game.  Make no mistake about it. He’s in charge and I’m working with him not on him.

Before our second to last game this season in Tennessee,  he had an injury that we treated throughout the week.  Before the game, I taped the injury in a manner that I thought was perfect. It was based on my experience and the projected stress on that body part.  (Yes, can you tell that I’m not going to disclose the injury?)  After one play, he limped off the field and made it very clear to me EXACTLY how he wanted the injury taped.  My twenty-four years in the NFL didn’t matter because he knew what he needed to do his job.  I love that about him because THAT type of feedback is priceless for sports medicine specialists like me working with world-class athletes.

4.  Pain Is Part of the Game

When your body is getting pounded by large men, it makes sense that your body will hurt and pain will often wake you up before the alarm clock.  MJD understands that aspect and he uses that pain as an important source of feedback.  The type and location of the pain is used to help us direct both his rehab and preparation each week.  We had games this year on Sundays, Mondays, Thursday and Saturday. With an erratic game schedule, it made it difficult to create consistency in rehab. MJD’s subjective perspective on that “pain meter” creates insight that allows me to help him.

5.  Honesty is the Best Buffer

Maurice has been blessed with the gift of gab and everyone knows it.  His honesty is refreshing.  He speaks his mind and he will always be open with his opinion.  I’ve learned to have thick skin since 1988, my first year in the NFL.  With that being said, I find MoJo’s open and honest communication style a perfect method to help me properly manage an agressive sports medicine rehab program for a high-level athlete.

Bonus 1/2 Pearl, Because Even MoJo Doesn’t Know This Yet…..

5 1/2.  He Loves to Work Hard

I’m sure MJD will laugh at this one because he is so focused on preparing for the next game.  Maurice LOVES to be challenged with impossible workouts and then have his toughness questioned for his ability to complete the workout.  That’s when the fun begins…

He always comes right back at me with an impressive barrage of verbal assaults.  As long as I don’t back down to his request to change the plan, the challenge is on!  Whether it’s a brutal core medicine ball workout or an interval swimming program, he’ll quickly think about it, put his game face on and then he’ll attack the exercise as if it’s a 4th-and-goal running play with the game on the line. And everyone in the northern hemisphere knows who’s getting the ball…

If I was the coach, I wouldn’t give it to anyone else.

<<<<< First of all, this is not me!

I can hear you now: “What’s a guy from Florida know about running in cold weather?!”

The answer:  Too much.

Growing up in the Berkshire Mountains of Massachusetts and being an indoor/outdoor collegiate miler in Connecticut at a college with no indoor track, I’ve run thousands of miles in sub-freezing temperatures.  At Central Connecticut State University, out interval training took place from December to May either in a parking lot, on a local steep street hill, in a parking garage, or on the cinder track when the snow was melted.  There was no plush 70 degree indoor track complex to make us soft.

My skiing buddies still think I’m nuts when I bundle up for a run after a long day of skiing during our annual “Guys Ski Adventure” out west each year.

Running in the cold weather is not easy but it sure is fun.  Forget about your pace.  Forget about your perfect running technique.  Forget about your exact mileage.  Just focus on enhancing your fitness level and being outside when everyone else is more worried about their ears getting too cold!

Here are 5 benefits to running in the cold weather.  Get out there and enjoy the simple facts that you are healthy enough to enjoy your own adventure!

From mademen.com

Every athlete needs to know these 5 benefits of running in the cold. While many prefer to run in ideal conditions, running in the cold has the potential to give some significant benefits and boost future performance.

1. Running in the cold trains your body to operate in adverse conditions. Running in the cold feels tough, and it takes special motivation to get out the door. The cold, like all adverse weather conditions, trains your body to function during difficult times—much like the later stages of a race will be. Increasing your stamina by running in the cold and adverse weather conditions of winter will increase your race performance.
2. Running in the cold enhances mental toughness. Just as your body benefits from running in adverse conditions, your mind benefits as well. The mental fortitude gained by running in the cold can propel you to the finish line of a race when the going gets tough.
3. Running in the cold prepares you for cold-weather races. If you live somewhere that sees cold weather for a significant part of the year, running in the cold is inevitable. Just as inevitable, if you are an avid racer, is running a race in the cold. Training in the cold mimics race-time conditions, allowing your body to become used to what it will experience during a race and increasing race day performance.
4. Running in the cold prepares you for a more productive spring running season. Most cold weather running takes place during the winter months, when many armchair athletes remain dormant. Bucking this trend and running in the cold prepares you for increased performance come springtime. Maintaining a base level of fitness throughout the winter months results in faster runs and better endurance during the following spring and summer running seasons.
5. Running in the cold is less difficult than running when it is hot. While running, the body generates excess heat that is exhausted through the skin. Running in the cold keeps the body cool, allowing heat to escape more readily. With proper cold weather gear, running in the cold can be easier than running on a hot summer day.

Be aware that running in the cold has its dangers. Increased risk of hypothermia and frostbite necessitate appropriate cold weather gear. Dress properly, however, and running in the cold can have a significant benefit to your running performance. Dress in layers, avoid the wind and protect yourself from the sun to keep your cold weather workouts safe.

Author Source:http://www.mademan.com/mm/5-benefits-running-cold.html

I love this story on so many levels.  From his amazing accomplishment to his funny T-shirt, this one will make you smile. Hopefully it makes you sit a bit taller and say to yourself “If this 100-year-old man can get out there and take on a challenge, so can I!”

TORONTO (AP) — A 100-year-old runner became the oldest person to complete a full-distance marathon when he finished the race in Toronto on Sunday.

Fauja Singh earned a spot in the Guinness World Records for his accomplishment as a marathon runner.

It took Singh more than eight hours to cross the finish line — more than six hours after Kenya’s Kenneth Mungara won the event for the fourth straight year — and he was the last competitor to complete the course.

But his time wasn’t nearly as remarkable as the accomplishment.

Event workers dismantled the barricades along the finish line and took down sponsor banners even as Singh made his way up the final few hundred yards of the race.

Family, friends and supporters greeted Singh when he finished the race.

“Beating his original prediction, he’s overjoyed,” his coach and translator Harmander Singh said. “Earlier, just before we came around the (final) corner, he said, ‘Achieving this will be like getting married again.’

“He’s absolutely overjoyed, he’s achieved his lifelong wish as a marathon runner.”

Sunday’s run was Singh’s eighth marathon — he ran his first at age 89 — and wasn’t the first time he set a record.

In the 2003 Toronto event, he set the mark in the 90-plus category, finishing the race in 5 hours, 40 minutes and 1 second.

And on Thursday in Toronto, Singh broke world records for runners older than 100 in eight different distances ranging from 100 meters to 5,000 meters.

The 5-foot-8 Singh said he’s hopeful his next project will be participating in the torch relay for the 2012 London Games. He carried the torch during the relay for the 2004 Athens Games.

Falling off the bike Hurts!

This week’s guest blog posts is from a very special athlete: Jessica Lane. She is all of about 105 lbs, but tougher than many professional athletes that I work with each week.  With a dream of becoming an Ironman triathlete, Jessica asked me to help her manage her preparation for her first Ironman 6 weeks away….with a badly fractured pelvis.  Trust me: I had the easy job. She endured tremendous pain just to experience what I call “the greatest 200 meters in sports”  - finishing an 140+ mile Ironman with everyone cheering you! This is her story about persevering in the toughest of circumstances. Enjoy this story! Mike

In September 2011, I was 20 weeks into Ironman training and out on my long ride for the week. I was finally wrapping my head around the idea of completing the 140.6 miles Ironman entails.  I felt confident and excited; I could finally envision myself finishing.

That same day, on that same ride, my confidence was shattered when I hit something in the bike lane and crashed. A CT Scan showed that I had broken my inferior pubic ramus of my pelvis.  I was crushed with the fear that my dream of becoming an Ironman lost!  Only 6 weeks from my first Ironman and my dream was gone with a fractured pelvis!

Dr. Jeff Smowton, my ER doctor, is a runner and knew how important my Ironman goal was to me. He was determined to help, and knew just how to do so: Mike Ryan.  The first time I talked to Mike, and every time after, he made me feel like there was nothing I couldn’t do, no matter what was in my way. I knew he really believed that I could still complete this Ironman.  He immediately had a plan.

Mike had me in the pool three days after my accident, showing workouts to me maintain my cardio fitness. My hopes were once again high. I did everything I could to encourage healing. I drank a disgusting amount of milk, took supplements, wore a bone growth stimulator every minute I wasn’t in the water and I sat in a huge ice bucket every day (that last part was not a typo).

I continued to swim and water jog.  Sitting on the bike was unbearable for more than an hour.  Running was completely out of the question.  Three weeks from race day, I went for an orthopedic check up with hopes of some good news. Instead, I left feeling crushed. My x-ray showed no new bone growth; evidentially I was a slow healer. Once again, I felt like Ironman seemed to be an unreachable goal. However, Mike Ryan’s confidence in me did not waver. He told me that as long as I was OK with walking the marathon, I could still complete Ironman. Honestly, at this point, I thought Mike was a little crazy…I mean how, after hardly riding for 6 weeks, would I be able to bank enough time on the bike to be able to walk the marathon?!  But, I trusted Mike, and I wanted to believe in myself the way he believed in me. I wanted to prove him right and everyone else wrong. I made up my mind: I was going to trust Mike and I was going to race in my first Ironman with every ounce of courage I had!

Racing the Race

Ironman Finisher Jessica Lane

On November 5, 2011, I was standing at the swim start amongst the 2500 other athletes who overcame their own challenges to make it to this day. I couldn’t have been happier, I was so proud to be standing there after all that I had been through. No matter what happened that day, it was going to be my Ironman adventure, broken bone and all. I was here. And, I was doing this thing.

I loved every moment of the swim. It seemed easy and before I knew it, I was on the bike course.  I felt pretty good up until mile 50 of the 112 mile bike course.  That was when my still-fractured pelvis finally let me know it was beyond irritated.  I kept trying to readjust my positioning to ease the excruciating pain.

I stopped several times just to have an excuse to get off the bike seat. I was miserably uncomfortable, but I kept riding. Mile 85 came and went…I was now in unchartered territory. Before my accident, the furthest I had ridden was 85 miles.  Mentally, I was letting this get the best of me.  Everything hurt because I knew I wasn’t well trained. The broken bone just kept hurting and every time I didn’t think it could hurt worse…it did. Somehow, through sheer determination, I eventually made it back to transition area.

When I got there, I cried.

I cried because I made it that far.  I cried because I was off that stupid bike, and I cried because I was crying…at Ironman. I was a mess.  In T2, one of the volunteers saw how bad I looked and came to help me. We started talking and the next thing I knew, she was crying too.  She had also been in a bike accident, but her Ironman experience went from racing to volunteering.  She looked at me and said, “You are here and I’m not.  You have to dig deep and finish this thing.”

So, I got up. I walked out with my head up. And, I left my pity party in the Transition area.  I was ready to race the final 26.2 miles.

A Simple Marathon Left to Go

Early in the marathon, I tried to run…just to see.  I mean, miracles happen right?!?  Why not now?  I didn’t make it a half mile before I couldn’t run any farther.  There was no way this little bone was going to let me do anything but walk. Even then, every step I took I felt the sharp pain letting me know it wasn’t happy.

At mile 3, this lady just walked up to me, asked me if I was planning to walk, and  told me she was going to see to it that I finished this thing.  My unexpected partner’s name was Jan. Next thing I knew, Jan had me power walking. I was told I better keep a 15 minute pace to finish by 10:45 pm. Jan and I picked up Dave around mile 9. The three of us were happy to have each other’s company.

Each mile, I read a message from my family and friends. They never thought I would make it far enough to get the messages, but they still sent notes to make me laugh, to inspire me or just to cheer me on. And, inspired I was! For the next four hours, Dave, Jan and I talked, laughed and ate. Ironman aid stations have great food and being able to eat during the marathon was one of the luxuries of having to walk it!

Before I knew it, we were a mile from the finish. We could hear the crowd, we could hear the music, and we could hear the names of the finishers as they crossed the line.

It was then that I knew I had made it.

As I rounded the corner and saw the finish, I ran.  I felt no pain; I only felt pride. At 15 hours and 47 minutes, I heard “Jessica Lane…YOU ARE AN IRONMAN!” I crossed that finish line with my arms up and tears streaming down my face.  I had really done it! I had really finished! My family was there to greet me. And, so was the volunteer from T2. She came back just to see if I had finished. Once again, she was crying.

Finishing an Ironman!

Ironman is an amazing accomplishment – especially with a broken bone…no matter how small.  I completed the race because:

• I had the support of my family and friends
• people believed in me when I didn’t
• I met some of the most amazing strangers that day

And, I finished the Ironman because I never gave up.  I am an IRONMAN!