February 11, 2025

Embrace a Healthy 2025: 22 Tips for Bone, Muscle, and Joint Health

by CAO Powered by MedVanta

It’s the perfect time to take a breath and prioritize your orthopedic health. Whether you’re aiming to prevent issues, manage existing conditions, or simply improve overall well-being, incorporating these 22 tips into your routine can set the stage for healthier bones, muscles, and joints in 2025.

Understand Your Body’s Structure

Explore Your Anatomy: Take a moment to understand the basics of your musculoskeletal system. Recognizing the components of your bones, muscles, and joints can foster a deeper connection with your body.
Assess Your Posture:Pay attention to how you sit, stand, and move. Maintaining good posture reduces stress on your spine and supports overall musculoskeletal health.
Know Your Family History: Familiarize yourself with your family’s health history, especially regarding bone and joint conditions. This awareness can guide proactive measures for prevention.
Stay Informed About Bone Density:If you’re in a risk category, discuss bone density screenings with your healthcare provider. Understanding your bone density can help in preventing conditions like osteoporosis.
Regular Bone-Boosting Foods: Incorporate calcium-rich foods like dairy, leafy greens, and fortified products into your diet for strong and healthy bones.
Prioritize Vitamin D:Ensure you get enough vitamin D, either through sunlight or supplements, as it plays a vital role in calcium absorption and bone health.
Hydrate for Joint Lubrication:Drink plenty of waterto maintain joint lubrication and support the function of synovial fluid.

Exercise for Strength and Flexibility

Regular Weight-Bearing Exercise:Engage in weight-bearing exercises like walking, jogging, or weight training to strengthen bones and muscles.
Cardiovascular Activities: Include cardiovascular exercises like swimming or cycling to promote joint flexibility and overall cardiovascular health.
Stretching and Flexibility Training: Incorporate regular stretchingexercises to maintain flexibility and prevent stiffness in muscles and joints.
Core Strengthening:Prioritize core-strengthening exercisesto provide stability to the spine and pelvis.
Balance and Coordination Workouts: Integrate balance and coordination exercises to reduce the risk of falls and improve overall stability, particularly as you get older.
Low-Impact Options: Consider low-impact exercises like yoga or tai chi, which are gentle on the joints while promoting flexibility and balance.
Warm-Up and Cool Down: Always start your workouts with a proper warm-up and end with a cool down to prepare your muscles and joints for activity.
Listen to Your Body: Pay attention to your body’s signals. If you’re soreor experience painduring or after exercise, modify your routine and consult with a healthcare professional.

Improve Lifestyle and Wellness Habits

Healthy Eating for Joint Health:Include anti-inflammatory foods like fatty fish, nuts, and berries in your diet to support joint health.
Maintain a Healthy Weight: Strive for and maintain a healthy weight to reduce the load on your joints, particularly in weight-bearing areas such as your feet.
Adequate Sleep: Prioritize quality sleep as it contributes to overall muscle and joint recovery.
Stress Management: Adopt stress-reducing practices, as chronic stress can contribute to muscle tension and joint discomfort.
Proper Lifting Techniques:Learn and practice proper lifting techniques to prevent strain on your back and joints.
Regular Health Checkups: Schedule regular checkups with your healthcare provider to monitor and address any emerging musculoskeletal concerns.
Seek Professional Guidance: If you experience persistent pain or discomfort, don’t hesitate to consult with an orthopedic specialist or physical therapistfor personalized guidance.

Here’s to a healthy and active year!

By integrating these 22 tips into your daily life, you’re setting the foundation for a year filled with improved bone, muscle, and joint health. Remember, small, consistent changes can lead to significant long-term benefits. If you or a loved one is experiencing any orthopedic issues, please contact the experts at The Centers for Advanced Orthopaedics

Minimize Risk. Maximize Performance.

At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

For more tips, injury prevention tools, and personalized training plans, reach out to us at MedVanta: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

Also Available: VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

January 13, 2025

Core Strength: An Important Part of Orthopaedic Health

by CAO Powered by MedVanta

What is your “core” and why is it so important? In the fitness and medical world, your core is the foundation of your body, and it supports overall orthopedic health. It’s made up of the muscles in your abdomen, lower back, hips, and pelvis. These muscles work together to stabilize your spine. They also help you to move and perform everyday activities. Core strength is indispensable for maintaining a strong, balanced, and injury-resistant body.

Anatomy of the Core: More Than Just Six-Pack Abs

Your core is more than simply your abdominal muscles. It’s a complex group of muscles that work together to create stability and preserve proper body alignment. These muscles include the transverse abdominis, internal and external obliques, multifidus, pelvic floor muscles, the diaphragm, and the rectus abdominis (the “six-pack” muscles).

The core’s primary function goes beyond aesthetics—it’s responsible for stabilizing the spine, pelvis, and ribcage during various movements. This stabilization is critical in maintaining proper posture, protecting the spine, and preventing injuries, especially in weight-bearing activities.

The Orthopedic Benefits of Core Strength

A strong core has several orthopedic health benefits, including:

Spinal Health and Posture: A strong core acts as a natural corset, providing support to the spine and promoting good posture. As we engage in daily activities or more intense exercises, the core prevents excessive strain on the spinal discs, reducing the risk of herniations and chronic back pain.

Injury Prevention: Weak core muscles can lead to imbalances and compensatory movements, increasing the likelihood of injuries in various joints. By improving core strength, you enhance stability and reduce the risk of strains, sprains, and overuse injuries.

Balance and Stability: Core strength is essential for maintaining balance and stability. A well-developed core provides a solid base, allowing you to perform movements with greater control and reducing the risk of falls, particularly in older adults.

Reduced back pain: Back pain is a common problem, and it is often caused by weak core muscles. Strengthening your core can help to reduce back pain by providing support for your spine.

Improved posture: Good posture is important for overall health, and it can also help to prevent back pain. A strong core can help to improve your posture by keeping your spine in alignment.

Athletic Performance: Whether you’re an athlete or a fitness enthusiast, a strong core is a game-changer. It enhances your ability to generate power, transfer force between different body parts, and maintain optimal form during workouts, leading to improved overall performance.

Functional Movements: Core strength directly impacts everyday activities like lifting, bending, twisting, and reaching. A robust core ensures that these movements are performed efficiently and without straining the spine or other joints.

Start Slowly and Gradually

If you are new to core strengthening, it is important to start slowly and gradually increase the difficulty of the exercises as you get stronger. You should also consult with your doctor before starting any new exercise program, especially if you have any underlying health conditions.

Start with stretching.
Focus on slow, controlled movements.
Breathe deeply and evenly throughout the exercise.
Engage your core muscles throughout the exercise.
Listen to your body and stop if you feel pain.

Techniques To Improve Core Strength

A comprehensive core training routine should include a variety of exercises that target different core muscles. Planks, bridges, Russian twists, bicycle crunches, and leg raises are just a few examples. Incorporate both static and dynamic movements for a well-rounded approach. Yoga and Pilates are excellent activities to improve core strength. As you exercise, it’s important to follow a few guidelines:

Focus on Stability: Core training isn’t just about endless crunches. Prioritize exercises that challenge stability, such as using stability balls, resistance bands, and incorporating balance-focused movements.

Progressive Overload: Like any other muscle group, the core responds well to progressive overload. Gradually increase the intensity, duration, or resistance of your core exercises to continually challenge and strengthen the muscles.

Mind-Body Connection: Developing a strong mind-body connection is crucial for effective core training. Focus on engaging the core muscles consciously during exercises to ensure proper activation and maximal benefits.

Consistency: Building core strength takes time and consistency. Incorporate core-focused exercises into your workout routine at least 2-3 times a week to see noticeable improvements over time.

Take The Next Step

Core strength is a crucial component of orthopedic health. By understanding the anatomy of the core, embracing its benefits, and adopting targeted training techniques, you’re investing in the long-term health of your body. A strong core helps you stay active and prevent orthopedic injury. If you or a loved one is experiencing any orthopedic issues, please contact us. The doctors and physical therapists at The Centers for Advanced Orthopaedics are here to help!

Minimize Risk. Maximize Performance.

Also Available: VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

December 10, 2024

Do I Have an Achilles Tendon Injury?

by CAO Powered by MedVanta

What is the Achilles tendon?

The Achilles tendon is the tissue that connects your calf muscles to your heel bone. It is the largest and strongest tendon in the human body, assisting in walking, stair climbing, standing on tip toes, jumping, and running. While meant to hold up to great stress, the Achilles tendon is prone to irritation from overuse.

What is Achilles tendinitis? What about tendonitis or tendinopathy?

Achilles tendon conditions are one of the most common overuse injuries. It is a recognized problem in both athletic and sedentary populations alike. Achilles tendinitis (also spelled “tendonitis”) is an acute overuse injury of the tendon, where it becomes irritated and inflamed. If the tendon has chronic microscopic damage over several months, this is called Achilles tendinopathy. Achilles tendinopathy is accompanied by changes in the tendon’s structure, altered leg function, and fear of movement. Collectively, these impairments can limit participation and performance in sports and regular activities of daily living. Key risk factors for Achilles tendinopathy include aging and obesity. If sports-related, it is particularly rampant with those involved in running and jumping. Achilles tendon rupture is often a sudden injury, where the tendon partially or completely separates from the heel bone. This article will focus on tendinitis/tendinopathy.

What are symptoms of Achilles tendinitis and tendinopathy?

Common symptoms of Achilles tendon injuries include intermittent pain related to activity or exercise, and stiffness upon weightbearing after prolonged quiet postures (i.e. standing, sitting, sleeping). There can be pain and stiffness at the start of exercise that decreases progressively during the exercise. The tendon is often tender to touch, swollen, and can be enlarged.

How are Achilles tendon injuries diagnosed?

Achilles tendon injuries can vary depending on the site of injury and types of problems that occur. Non-insertional tendinopathy occurs higher above the heel and is more common than insertional Achilles tendinopathy, which occurs at the heel. Orthopedists specializing in foot and ankle issues or physical therapists will use palpation and special clinical tests to help diagnose. They will consider other common conditions such as plantar fasciitis, ankle impingement, nerve compression, bone spurs, or systemic inflammatory disease. Diagnostic imaging such as ultrasound or MRI may be utilized.

How is Achilles tendinitis / tendinopathy treated?

A general treatment guideline for tendon injuries includes education, unloading, reloading, protecting the Achilles tendon, and returning to sports. Education focuses on external factors and activity modifications, such as overtraining in sports and work task adaptations. This may require pausing sports or work to achieve longer lasting benefits. Unloading the Achilles tendon will be multi-factorial, including ankle joint stretches, orthotic devices (orthotics, heel lifts), and perhaps short periods of crutches or boot use. The optimal method for treating Achilles tendinopathy is to progressively re-load the tendon. Eccentric exercises are well known to be effective – and isometrics, isotonics, heavy loading, and plyometric loading can all be incorporated for a comprehensive program. These are meant to stimulate tendon remodeling and restore strength. The highest level of evidence for treating Achilles tendon injuries is exercise rehabilitation. There is moderate evidence supporting low-level laser and iontophoresis (modalities used for inflammatory conditions). Some evidence supports manual therapy and taping strategies. Non-insertional Achilles tendon injuries have a positive long-term outlook. In some cases, surgeries and other procedures (i.e. injections) may be attempted if symptoms persist. Those with insertional Achilles tendinopathy tend to have a longer recovery road than those with non-insertional Achilles tendinopathy. Movement retraining to improve body mechanics and sports-specific training help protect from future recurrence. Both symptomatic recovery and recovery of function are necessary to allow an athlete to successfully resume full sport participation.

What is the recovery timeline?

Symptomatic individuals and athletes often continue with their activities, despite their performance being affected. This injury will worsen if ignored. Complete recovery can be slow; it can take a year or more, and reinjury is common. It is important to recognize and treat the initial symptoms of stiffness and soreness early. This will reduce injury severity, impact on sport performance, and recovery time. Physical therapy is ideal for Achilles tendon injuries to provide skilled guidance on pain reduction, exercise programs, and load management.

Minimize Risk. Maximize Performance.

Introducing VantaStat – Quick Access Musculoskeletal Care

Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.

December 10, 2024

Tips for Staying Healthy This Winter

by trü Primary & Urgent Care

Ah, Winter! The magical season of cozy sweaters, hot cocoa and sparkling snowfalls. But, it’s also when cold and flu germs make their rounds, and a turned ankle from indoor soccer or icy sidewalks can lead straight to an unexpected trip to the doctor.

Luckily, staying healthy doesn’t have to be stressful—especially with trü Primary & Urgent Care here for you every step of the way. Whether it’s a sniffle, a sprain, or something in between, here are some valuable tips to keep your family healthy and thriving this season.

Battle the Winter Woes

Load Up on Nutrients

Power up your immune system with fruits, veggies, whole grains, and lean proteins. Foods rich in Vitamin C (like oranges) and zinc (like nuts and seeds) are winter superheroes.

Stay Active

Don’t let the cold keep you on the couch! Keep moving to maintain a strong immune system and high spirits. Brisk walks, sledding, yoga, or indoor sports help you stay fit and energized.

Stay Hydrated

Drink plenty of water—even when you’re not thirsty. Soups, fruits, and teas also help keep your body hydrated and functioning smoothly.

Rest. Seriously, Rest

Sleep is your body’s best defense (7–9 hours for adults, more for kids) and is essential for a healthy immune system.

Stay Warm, Dry and Safe

Layer up to avoid hypothermia and frostbite, especially for kids who love outdoor play. Watch out for icy patches to prevent slips and falls.

Wash Those Hands!

Germs don’t stand a chance against good handwashing. It’s one of the simplest, most effective ways to stop them from spreading. Pro tip: Sing “Happy Birthday” twice while you wash to get the timing right.

Get Vaccinated

Protect yourself and your family with flu and COVID-19 shots. A quick, easy vaccine today can save you weeks of illness later. Prevention is always the best medicine!

A Team You Can Trust

At trü Primary & Urgent Care, we’ve reimagined healthcare to fit your busy life. Family-owned and operated, we’re here to deliver compassionate, high-quality care for your whole family.

Here’s why you’ll love us:

Fast, Reliable Urgent Care

Got a cough that won’t quit? A kiddo who took a tumble? Or maybe you need a quick check-up? Walk right in. Our urgent care is designed to get you in and out in just 35 minutes.

Modern, Personalized Primary Care

Looking for a long-term healthcare partner? Our top-notch providers deliver a fresh approach that’s all about you. From wellness checkups to managing chronic conditions, our primary care team listens to you and tailors treatments to fit your needs—and you won’t have to wait months for an appointment!

Need an X-Ray?

We’ve got your back—and your ankle, wrist or leg. There’s no need to run around town. Our locations are equipped to ensure quick, accurate diagnostics on the spot.

Here When You Need Us

Life gets busy, but your health doesn’t have to wait. We’re open seven days a week: Monday through Friday, 8 a.m. to 8 p.m., and Saturday and Sunday, 8 a.m. to 4 p.m.

Convenient Locations

With seven offices across the DMV, including Leesburg, Purcellville, Dulles, and South Riding, we’re here when you need us most at a location near you.

Visit Us Today

Let us handle the unexpected this season. Stop by trü Primary & Urgent Care and discover how simple, fast, and stress-free healthcare can

November 12, 2024

How Regenerative Medicine is Changing the Game for Sports Injury Recovery

by CAO Powered by MedVanta

If you or a loved one has ever been sidelined by a sports-related orthopaedic injury, then you know the recovery process can be difficult. Fortunately, there are some minimally invasive treatment options available. Regenerative medicine has become a game-changer for treating sports injuries. This type of treatment helps the body heal itself by using its own natural abilities to fix damaged tissues. For athletes, this can mean a faster recovery. Let’s take a closer look at regenerative treatments used in sports medicine.

What is Regenerative Medicine?
Regenerative medicine aims to restore function to damaged tissue by harnessing the body’s own repair systems. Unlike traditional treatments that may only alleviate symptoms, regenerative therapies work to repair the underlying damage. These approaches include platelet-rich plasma (PRP) injections and stem cell therapy. Each technique offers unique benefits and is tailored to address specific types of injuries.

Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves injecting a concentration of platelets derived from the patient’s own blood into the site of injury. Platelets are rich in growth factors and proteins that play a crucial role in the healing process. By concentrating these healing components, PRP therapy aims to accelerate tissue repair and reduce inflammation.
Platelet-Rich Plasma (PRP) therapy is being used to treat a variety of orthopaedic conditions, including:

Non-retracted or partial rotator cuff tear
Calcific tendinitis (of the shoulders, knees, and ankles)
Tennis or Golfer’s elbow (lateral or medial epicondylitis)
Achilles tendonitis
Plantar fasciitis
Back pain
Stress fracture and even bone fractures

These conditions involve damage to soft tissues, ligaments, tendons, or cartilage, where PRP’s healing factors can help repair the injured areas.

Stem Cell Therapy
Stem cell therapy is one of the most talked-about regenerative treatments in sports medicine. Stem cells have the remarkable ability to develop into various cell types, which makes them ideal for repairing damaged tissues. In sports medicine, mesenchymal stem cells (MSCs) are commonly used due to their potential to regenerate cartilage, tendons, and ligaments. Some of the conditions include:

Meniscal tears
Osteoarthritis
Partial muscle tears
Partial rotator cuff tears
Partial tendon tears (tennis elbow, plantar fasciitis)

Is regenerative medicine a good treatment option for you?
The field of regenerative medicine is evolving, and there’s no better time than now to talk with a sports medicine doctor to determine if PRP or stem cell therapy is right for you. Both treatments show promise in cases where traditional approaches (like physical therapy, medications, or rest) haven’t been effective. Contact the experts at The Centers for Advanced Orthopaedics to learn more.

Minimize Risk. Maximize Performance.
At MedVanta, we are dedicated to helping athletes reach their full potential. By integrating innovative tools like mini band, we aim to provide effective, practical solutions for injury prevention and performance enhancement. Try these exercises and experience the benefits of mini bands for yourself!

Also Available: VantaStat – Quick Access Musculoskeletal Care
Injured or hurt? Thinking of going to the ER or urgent care? Save time and money.
VantaStat connects you, your staff, and your members to top-tier orthopedic specialists when & where you need it most. 7 days a week, 365 days a year. Just call 844-Vanta365 (that’s 844-826-8236).

October 16, 2024

Understanding Common Causes of Ankle Pain

by CAO Powered by MedVanta

It’s fun to get outside and enjoy the outdoors. But what if you’re experiencing ankle pain? Whether you’re an athlete, a weekend warrior, or just someone who enjoys a daily walk, ankle pain can be a real blow to your summer plans. Understanding the common causes, symptoms, and treatment options for ankle pain can help you get back on your feet as quickly and safely as possible.

What are some common causes of ankle pain?
One common cause of ankle pain is a sprain. This happens when you twist your ankle too far, stretching or tearing those important ligaments that hold everything together. It’s often the result of a quick turn or jump, and leaves your ankle feeling sore, swollen, bruised, and maybe a little wobbly. In fact, ankle sprains are the most common sports-related injury according to a National Library of Medicine article.

Another pain culprit is Achilles tendinitis. This one comes from overuse or intense activity, basically making the big tendon in the back of your ankle (the Achilles) tender and inflamed. You might feel stiffness and pain along the tendon, especially when you first wake up or after a workout.

Arthritis can also be a reason for ankle woes. There are different types, including rheumatoid arthritis (RA), but they all can lead to chronic pain, stiffness, swelling, and tightness in the ankle joint, making it harder to move around.
Ankle fractures are a more serious cause of ankle pain, often from a fall, sports injury, or accident. They come with some very intense pain, swelling, bruising, and the inability to put any weight on your ankle.

Plantar fasciitis might sound like a foot problem, but it can cause ankle pain too. This condition is basically an irritation of the tissue on the bottom of your foot, and the pain can sometimes travel up into your ankle. It often feels like a sharp stabbing pain in your heel that gets worse with those first steps in the morning.

Symptoms to Watch For

Ankle pain can vary in intensity and duration. Common symptoms include:
• Persistent or sharp pain
• Swelling and bruising
• Redness or warmth around the ankle
• Stiffness and reduced range of motion
• Difficulty bearing weight or walking
• A popping or snapping sound at the time of injury

If you experience severe pain, cannot put any weight on your ankle, or notice significant swelling and bruising, it’s important to call your doctor and get some medical attention.

Treatment Options
For many minor injuries, the R.I.C.E or P.O.L.I.C.E. methods can be effective. Resting the ankle, applying ice packs, using compression bandages, and keeping the ankle elevated can significantly reduce swelling and pain. Physical therapy is another valuable treatment for ankle pain, helping to restore strength, flexibility, and range of motion with exercises tailored to your specific condition. Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation, and in some cases, a doctor might prescribe stronger medications.

Braces and supports can stabilize the ankle, prevent further injury, and provide relief during activities. They are particularly useful during recovery from an injury or for chronic conditions needing extra support. In severe cases, such as significant fractures, torn ligaments, or severe arthritis, surgical intervention might be necessary to repair the damage. Surgery is considered when conservative treatments fail to relieve symptoms or restore function.

Tips To Prevent Ankle Pain

Preventing ankle pain involves a few simple steps.
• Warm-Up and Stretch: Always warm up before activities and stretch afterward to keep your muscles and tendons flexible.
• Wear Proper Footwear: Choose shoes that provide adequate support and are appropriate for your activities.
• Strength Training: Strengthen the muscles around your ankles to provide better support and stability.
• Listen to Your Body: Avoid pushing through pain, as it can lead to further injury.

Minimize Risk. Maximize Performance.

What can you do if your ankle pain isn’t getting better?
Chronic ankle pain can be caused by an injury or disease. Our goal is to help you get back to the activities you love. Our expert team of foot and ankle specialists will work with you to find the cause of your pain and create a personalized plan to help you feel better. Contact us today!

At CAO, our physicians and therapists are here to help. Don’t let pain or instability keep you from enjoying the activities you love. Contact The Centers for Advanced Orthopaedics to schedule an appointment at a convenient location near you in Maryland, D.C., or Virginia. For more tips, injury prevention tools, and personalized training plans, reach out: movement@medvanta.com or 1-844-MVA-MVMT (844-682-6868). We’re here to support your journey to peak performance!

September 3, 2024

How to Treat Patella Instability

by MedVanta

Patella instability is a common problem among athletes, especially those involved in high impact sports such as basketball, soccer, or football. It is often caused by damage to the medial patellofemoral ligament (MPFL) – the primary stabilizing ligament of the patella. When this ligament is torn or stretched, it can result in patellar dislocation or subluxation, which can be debilitating and require surgical intervention. MPFL reconstruction is a surgical procedure that aims to repair or replace this damaged ligament, while physical therapy aims to promote healing and restore function.

MPFL Reconstruction

MPFL reconstruction is a surgical procedure that involves repairing or replacing the MPFL ligament using either autograft or allograft tissue. Autograft tissue is taken from the patient’s own body, typically from the hamstring or patellar tendon, while allograft tissue is harvested from a cadaver donor. Both options have their advantages and disadvantages, and the choice will depend on the individual patient’s needs.

The procedure is typically performed under general anesthesia and involves making an incision over the kneecap to access the patella and femur. The damaged ligament is then removed, and the replacement graft is secured to the femur and patella using anchors or screws. The goal of the surgery is to restore stability to the patella and prevent further dislocations or subluxations.

Physical Therapy Following MPFL Reconstruction

Following MPFL reconstruction, physical therapy plays an important role in restoring range of motion, strength, and function to the knee joint. The exact physical therapy protocol will depend on the surgeon’s technique and the individual patient’s needs, but typically, physical therapy will begin within the first few days after surgery.

Initially, the focus will be on managing pain, swelling, and inflammation. This may involve the use of ice, compression, and elevation, as well as pain medication and anti-inflammatory drugs. As the patient progresses, the emphasis will shift towards promoting healing and restoring function.

Range of motion exercises will be introduced early on to prevent stiffness and maintain flexibility in the knee joint. This may involve passive range of motion exercises, where the therapist moves the patient’s leg through a range of motions, or active-assisted exercises, where the patient uses their own muscles with assistance from the therapist.

Strengthening exercises will also be introduced gradually, starting with isometric exercises and progressing to more challenging exercises as the patient heals. These exercises may include leg presses, squats, lunges, and step-ups, as well as exercises targeting the hip and core muscles.

Along with exercises, physical therapists may also employ other modalities such as ultrasound, electrical stimulation, or laser therapy to help promote healing and relieve pain.

Learn More About Patella Instability

MPFL reconstruction and physical therapy are essential components of the treatment of patellar instability. MPFL reconstruction aims to restore stability to the knee joint and prevent future dislocations or subluxations, while physical therapy aims to promote healing, restore range of motion, and strengthen the muscles surrounding the knee joint. With proper surgical intervention and postoperative rehabilitation, most patients are able to return to their pre-injury level of activity and avoid further complications.

Minimize Risk. Maximize Performance.

Experiencing Joint, Muscle, Bone Pain or Injury?

August 16, 2024

Enhancing Soccer Performance and Injury with Mini Bands

by MedVanta

Muscle activation exercises are short, isolation exercises that target specific muscles to “wake them up” and prepare them for physical activities. Just like stretching, activation exercises increase blood flow to the muscles and optimize workout results. One of the most effective tools we can incorporate into these routines is the mini band.

Why Mini Bands?

Mini bands are versatile, portable, and highly effective for resistance training. They can be easily integrated into various exercises to target specific muscle groups, improve strength, and enhance stability. For soccer players, these benefits translate to better on-field performance and a lower risk of injury.

Key Benefits of Mini Bands for Soccer Players

Improved Muscle Activation: Mini bands help activate muscles that are often neglected in traditional workouts. This is crucial for soccer players who need balanced strength and stability in their lower bodies.
Enhanced Stability and Balance: Using mini bands in exercises can improve proprioception (body/positional awareness) and stability, reducing the likelihood of common soccer injuries like ankle sprains and knee injuries.
Increased Strength and Endurance: Resistance training with mini bands builds muscle endurance and strength, vital for sustaining performance throughout a match.
Portable and Convenient: Mini bands are lightweight and easy to carry, making them perfect for on-the-go workouts or warm-ups before games.

Sample Mini Band Exercises for Soccer Players

Lateral Band Walks:

- Place a mini band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Step to the side, keeping tension on the band, and then bring your other foot to meet the first.
- Repeat for a set number of steps, then switch directions.

Glute Bridge with Mini Band:

- Lie on your back with your knees bent and feet flat on the ground, placing the mini band around your thighs above your knees.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down and repeat.

Mini Band Squats:

- Place the mini band just above your knees.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Perform a squat, pushing your knees out against the band to maintain tension.
- Return to the starting position and repeat.

Standing Kickbacks:

- Place the mini band around your ankles.
- Stand with feet hip-width apart, hands on your hips or a support for balance.
- Extend one leg straight back, squeezing your glutes, and then return to the starting position.
- Repeat on the other leg.

Incorporating Mini Bands into Your Routine

Incorporating mini bands into your regular training routine can offer substantial benefits. These exercises can be used as part of a warm-up to activate key muscle groups or as a focused workout to build strength and stability. Consistent use of mini bands can help soccer players enhance their performance, prevent injuries, and maintain overall fitness.

Here are some recommended Mini Band Brands:

THERABAND Professional Resistance Band Loop | Performance Health

Rogue Loop Bands | Rogue Fitness

First Place Mini Band (performbetter.com)

Minimize Risk. Maximize Performance.

Experiencing Joint, Muscle, Or Bone Pain or Injury?

Are you experiencing pain in your bones, joints, or muscles? Make an appointment with The Centers for Advanced Orthopaedics. Our orthopaedic specialists will evaluate your problem and create a personalized care plan for your pain or injury. Visit CFAOrtho.com to book your appointment today.

July 8, 2024

Nutrition Tips For The Off Season

by RD Nutrition & Wellness (RDNW)

Proper nutrition should be a priority in season and off season.

In season it’s needed to ensure peak performance during training sessions, games and
tournaments. It’s also needed for recovery and to help prevent injuries.

Off season is a time to peel back the intensity of practices and games, and turn our
focus to strength and conditioning, which makes maintaining proper nutrition just as
important during this time of year.

What does “proper nutrition” look like in the off season?

Maintain a well balanced diet – each meal should contain a protein, carbohydrate
and healthy fat.
Incorporate fruits and vegetables into your diet each day for micronutrients and
fiber.
Prioritize easy to digest, quick absorbing carbohydrates 30-60 min before your
workout (fruit smoothies, bananas, applesauce, dried fruit, rice cakes, crackers,
fruit bars (That’s It bar, Nutrigrain bar, Nature’s Bakery Fig bar).
Within 1 hour of finishing your workout eat carbs + protein (Greek yogurt with
berries and granola, fruit smoothie with a scoop of protein powder or Greek
yogurt added to it, rice and grilled chicken, toast and eggs or even a protein bar).
HYDRATE – divide your weight (in lbs) by 2 and that is how many ounces of
water you should be drinking each day. Add an additional 20 oz for every hour
you spend working out. Adding electrolytes to your water may be necessary if
you are spending a lot of time outside in the summer months. By the time you
feel thirsty, you are already behind with your water intake.
DO NOT SKIP MEALS. Skipping meals can lead to an unintentional calorie
deficit which will make it harder to build muscle, get stronger and maintain
endurance in the off season.

To be honest, there is no off season when it comes to nutrition. Fueling your body is
something that needs to be a priority no matter what season you are in. Put the work in
now to ensure you are fueling your body and allowing it to properly recover in between
training sessions so that you can be at the top of your game come the start of the
season and all year long.

Julie McGee, MS RD is a Registered Dietitian and the owner and founder of RD Nutrition & Wellness (RDNW),
an online nutrition coaching company. Early on in her career, Julie spent many years providing
nutrition education for disease management. Now, her focus is more on disease prevention
while also helping clients build muscle and strength, lose body fat, create a better relationship
with food and body image, and improve athletic performance.

She believes educating the youth on proper nutrition is critical so they can establish healthy
habits early on in life so those habits become second nature as they get older. Youth athletes, in
particular, need to have a strong foundation on proper nutrition in order to perform their best,
help with recovery and injury prevention.

July 8, 2024

Understanding Common Causes of Ankle Pain

by The Centers for Advanced Orthopaedics

Understanding Common Causes of Ankle Pain: Symptoms and Treatment Options

Summer is here, and it’s fun to get outside and enjoy the outdoors. But what if you’re experiencing ankle pain? Whether you’re an athlete, a weekend warrior, or just someone who enjoys a daily walk, ankle pain can be a real blow to your summer plans. Understanding the common causes, symptoms, and treatment options for ankle pain can help you get back on your feet as quickly and safely as possible.

What are some common causes of ankle pain?

One common cause of ankle pain is a sprain. This happens when you twist your ankle too far, stretching or tearing those important ligaments that hold everything together. It’s often the result of a quick turn or jump, and leaves your ankle feeling sore, swollen, bruised, and maybe a little wobbly. In fact, ankle sprains are the most common sports-related injury according to a National Library of Medicine article.

Ankle fractures are a more serious cause of ankle pain, often from a fall, sports injury, or accident. They come with some very intense pain, swelling, bruising, and the inability to put any weight on your ankle.

Symptoms to Watch For

Ankle pain can vary in intensity and duration. Common symptoms include:

Persistent or sharp pain
Swelling and bruising
Redness or warmth around the ankle
Stiffness and reduced range of motion
Difficulty bearing weight or walking
A popping or snapping sound at the time of injury

If you experience severe pain, cannot put any weight on your ankle, or notice significant swelling and bruising, it’s important to call your doctor and get some medical attention.

Treatment Options

For many minor injuries, the R.I.C.E or P.O.L.I.C.E. methods can be effective. Resting the ankle, applying ice packs, using compression bandages, and keeping the ankle elevated can significantly reduce swelling and pain. Physical therapy is another valuable treatment for ankle pain, helping to restore strength, flexibility, and range of motion with exercises tailored to your specific condition. Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation, and in some cases, a doctor might prescribe stronger medications.

Tips To Prevent Ankle Pain

Preventing ankle pain involves a few simple steps.

Warm-Up and Stretch: Always warm up before activities and stretch afterward to keep your muscles and tendons flexible.
Wear Proper Footwear: Choose shoes that provide adequate support and are appropriate for your activities.
Strength Training: Strengthen the muscles around your ankles to provide better support and stability.
Listen to Your Body: Avoid pushing through pain, as it can lead to further injury.

What can you do if your ankle pain isn’t getting better?

Chronic ankle pain can be caused by an injury or disease. Our goal is to help you get back to the activities you love. Our expert team of foot and ankle specialists will work with you to find the cause of your pain and create a personalized plan to help you feel better. Contact us today!

June 14, 2024

How to Avoid Overuse Injuries in Athletes of All Ages

by The Centers for Advanced Orthopaedics

In recent years, we have seen a sharp increase in the number of children and young adults engaging in intense, year-round training for a single sport. While this practice may lead to improved skill development and performance, the young athlete that “specializes” in only one sport loses the opportunity to allow stressed body parts to rest and heal, often leading to over-use injuries. Overuse injuries are responsible for as many as half of all sports injuries in the United States. They occur when there is too much stress on a bone, muscle, or tendon, and adequate time is not taken to allow the injured tissue to heal. The causes of this cycle of worsening damage are numerous, and include competitive pressures, parental priorities, heroic practice, game schedules, and a sense of not wanting to “let the team down.”

Although the mindset of playing through pain is common in athletes, parents, and coaches, there are a few clues that a seemingly minor ache may signal a more serious problem. The following are symptoms of overuse injuries that may require medical attention:

Pain in a muscle, tendon, or bone during games or practices (even if
the child can play).
Pain that continues after a game or practice.
Pain that prevents the athlete from performing at his or her typical level.
Pain that causes an alteration in the child’s mechanics or gait in order to participate.
Constant or chronic pain, even when not playing.

Keeping tabs on an athlete’s training schedule, nutrition, and athletic equipment may help parents avoid the development of injuries in their child. Limiting training to no more than five days a week and varying specific exercises from day to day allow stressed tissues time to heal.

Important benefits to sports participation in the young adult population include the opportunity to interact with one another and to inspire excitement in working to reach personal or team goals. Intense training and game schedules and external pressures may transform a once pleasurable sports experience into a tedious burden. Parents should ensure that their student-athlete remains enthusiastic about an activity. Loss of interest in a sport may spread to other pursuits, such as academics. Increased moodiness, fatigue, or constant joint and muscle pain are outward manifestations of sports burnout and should facilitate open communication between athletes and parents regarding the benefit of continued participation. The athlete’s goals must be made a priority, even at the expense of those of parents and coaches. Avoiding overuse injuries and burnout are important aspects of successful athletic involvement. Parents can play a huge role in assuring that these problems don’t limit their child’s opportunity to fulfill the foremost purpose of sports – to have fun.

At the Centers for Advanced Orthopaedics, we are experienced in helping patients with a variety of conditions regain proper function and mobility, prevent re-injury, and live a happy, full life. Need additional support from one of our experts? Schedule your appointment today. Looking to get ahead of the competition? Reduce injury risk, optimize performance, and minimize downtime with MedVanta.

September 13, 2023

Best Practices for Young Soccer Player Development

by McKenna Smet, Sports Training Expert, Elite Wellness Performance & Recovery

Soccer is a sport loved and played by millions of young athletes worldwide. Early development is crucial for building a strong foundation that can pave the way for a successful soccer career. In this article, we will explore the best practices for young soccer player development, encompassing both technical skills and holistic personal growth.

Start Early, Play Often
Young soccer players should begin their journey as early as possible! Playing soccer regularly helps children develop coordination, balance, and a feel for the ball.

Focus on Fundamentals
Coaches and parents should emphasize the importance of dribbling, passing, shooting, ball control, and body control. Regular practice of these basics helps young players become technically proficient and builds their confidence on the field. At Elite Wellness, we use multiple training methods and technologies to train feet and eye coordination as well as other fundamentals to improve performance.

Structured Coaching and Training
Quality coaching is essential for a young player’s development. They should be able to understand age-appropriate training methods and can create a positive learning environment. Structured training sessions with qualified coaches should focus on skill development, tactics, and physical fitness, all tailored to the players’ age and skill level.

Age-Appropriate Drills
It’s crucial to tailor drills to the players’ age and ability. It is far too common to see inexperienced coaches or trainers doing drills that are not suitable for certain ages. Younger players should focus on activities that develop their coordination and motor skills, while older players can start working on more complex drills that enhance their tactical understanding of the game.

Physical Conditioning
Soccer is a physically demanding sport, and young players should develop their physical attributes gradually. Focus on agility, balance, strength, and endurance training. It’s important to remember that young bodies are still growing, so avoid overtraining, and prioritize rest and recovery. Elite Wellness can provide conditioning training for all age groups in private or semi-private settings at our facility.

Goal Setting and Mental Training
Mental toughness is just as important as physical skills in soccer. During our training sessions, we teach our young athletes the value of goal setting and positive self-talk. Encourage them to stay focused, maintain a growth mindset, and learn from both successes and failures.

Developing young soccer players is a rewarding but challenging endeavor. By following these best practices, coaches, parents, and players can build a strong foundation for future success on and off the field. Remember that soccer is not just about winning; it’s about personal growth, teamwork, and a lifelong love for the beautiful game. At Elite Wellness, our staff are highly qualified to provide training for developing athletes of all ages. The training can be designed to provide injury prevention, skill development, strength and mobility. We also put emphasis on recovery and sports nutrition to help maintain the optimum condition for maximum performance. Educating our clients of all ages is one of our main goals.

If you have any questions you can e-mail us at questions@elitewellnessperformance.com or visit our website for more details.

August 16, 2023

SYNAPTIC SENSORY TRAINING – Tools For Improving Athletic Performance

by Elite Wellness Performance & Recovery

Hand-eye coordination is a very important aspect of any sport. Sensory training has gained a lot of ground in this topic of focus. They have different settings where the lenses periodically impair the athlete’s vision when performing specific tasks. Wearing glasses such as SENAPTEC increases focus of the task at hand.

Senaptec Strobe Training challenges your brain in a unique way no other tool can, by enabling you to train the mind and body together. By removing critical visual information, the brain is forced to process visual input more efficiently. This heightened visual capability enhances coordination, anticipation and decision-making resulting in faster reaction times, better ability to focus, and overall improved balance.

Sensory Training is a category of sports performance where the focus is centered around improving cognitive ability to produce the desired outcome. Cognitive ability is where the brain takes in information, processes it, as well as stores it, to then act upon it. This could be anywhere from catching a soccer ball, diving for a volleyball, knowing when the shooting is going to cut across the court, to knowing when the top of your thighs reach parallel to then come out of a squat.

For example, better visual clarity helps you see the ball in play. Enhanced perception span helps you recognize patterns so you can respond quicker. Multiple object tracking keeps you aware of all players on the field and their movements. Faster reaction time gives you the ability to make the right movement at the right time. For these skills and much more, sensory training is a game changer.

Sensory training helps you process the game more efficiently. With faster processing and reaction, you have more time to read the field, make the critical pass, or shoot more accurately.

As part of our personal training services we may use this tool to improve:

FOCUS – Keeping the eyes on the target through completion of a task
TIMING – Accurate and precise reaction timing
VISUALIZATION – Tracking of objects in the mind’s eye
QUICKNESS – Quick and accurate execution of a movement
PERIPHERAL VISION – Awareness of your surroundings
BALANCE – Ability to keep your body in a stable position

If you have any questions you can e-mail us at questions@elitewellnessperformance.com or visit our website for more details.

July 18, 2023

SIX MYTHS ABOUT CRYOTHERAPY

by Elite Wellness Performance & Recovery

Cryotherapy is a popular treatment that involves exposing your body to extremely low temperatures, typically in a cryotherapy chamber. While some people swear by its benefits, others remain skeptical. In this blog post, we aim to dispel the top 6 myths about cryotherapy and give you an honest and unbiased answer to any questions you may have.

Cryotherapy – body cooling for therapeutic purposes

Myth #1: You only need to do it once.

While cryotherapy can have incredible results the first time you try it, it might take more than one session to truly start seeing or feeling a difference. Not everyone will experience the same results. Some people may not notice any change right away while other people can instantly tell a difference. It’s important to go into a cryotherapy session with an open mind and to give any new service, especially cryotherapy, an honest and fair try.

Myth #2: Cryotherapy is too expensive.

Cryotherapy can be much less expensive than you think. Due to most people wanting and needing more than one session, we offer affordable options to allow people to get the recovery they need, for an amazingly low price.

Myth #3: Being that cold can’t possibly be good for you.

There’s no doubt that cryotherapy chambers are cold. Our machine will reach temperatures as low as -249°F. However, the cold air in cryotherapy chambers is a dry cold. That means it doesn’t feel like that same bone-chilling cold feeling you get standing outside for too long on a cold winter day. Cryotherapy is cold for a reason. The human body is capable of some amazing things, and keeping your body functioning at extremely low temperatures is one of them.

Myth #4: Cryotherapy is only supposed to be done after a workout.

People use cryotherapy before or after a workout, game, or event. Doing cryotherapy before an event helps give them energy and prepares their bodies mentally and physically to take on whatever task lies ahead of them. Doing cryotherapy after an event helps calm some people down and allows them to sleep better. It’s important to discover what works for you, and if you still aren’t sure, feel free to switch it up!

Myth #5: It’s only for athletes, celebrities, or injured people.

Professional athletes, celebrities, and injured customers love and highly endorse cryotherapy, but they’re not the only ones. Cryotherapy was made popular recently because of the many professional sports teams and famous celebrities that utilize cryotherapy. We like to expand our market and cater our services to every single type of person. It doesn’t matter what your profession, athletic skill, social status, etc. is. We are here to show that cryotherapy is for anyone. Some clients have found that cryotherapy helps lessen the effects of chronic pain, acute pain, or that it just helps them recover, perform, look, and feel better.

Myth #6: It’s just a trend.

Cryotherapy has been around since 1978 and has since been researched and improved upon dramatically over the years. People have been subjecting themselves to extreme cold conditions with ice baths and cold-water submersions for generations. Cryotherapy is just a faster and more efficient method of cold therapy.

In conclusion, cryotherapy is a safe and effective treatment for a wide range of conditions, from chronic pain to athletic performance. Don’t let myths and misconceptions keep you from trying this incredible therapy. If you have any questions or concerns, don’t hesitate to reach out to a cryotherapy professional for an honest and unbiased answer.

Elite Wellness offers one of the most innovative and holistic wellness solutions that enable the human body to recover and rejuvenate naturally. When experiencing whole-body cryotherapy, you expose your body to extremely low temperatures that trigger the body’s most powerful mechanisms of self-protection, self-recovery, and self-rejuvenation. Our cryotherapy sessions are 2.5 minute long, and the temperature will get as low as -260F. Additional information can be found on our website.

Elite Wellness Performance and Recovery is conveniently located in Ashburn. For additional information about all of our services visit our website www.elitewellnessperformance.com.

June 20, 2023

OPTIMIZING ATHLETES’ PERFORMANCE: THE IMPORTANCE OF PROPER ROUTINES AND RECOVERY METHODS

by Elite Wellness Performance & Recovery

Engaging in regular recovery routines helps prevent injuries. Young athletes’ bodies are still developing, and the demands of training and competition can put significant stress on their muscles, tendons, and joints. Proper recovery allows their bodies to repair and rebuild, reducing the risk of overuse injuries and improving overall resilience.

Recovery is an integral part of the training process. When athletes recover effectively, they allow their bodies to adapt to the physical demands they face. This adaptation leads to improved performance, as muscles become stronger, endurance increases, and skills are refined. Learning about and implementing proper recovery routines can enhance an athlete’s abilities and help them reach their full potential.

Athletes, especially young ones, can experience high levels of stress and pressure. Recovery routines not only aid in physical recuperation but also contribute to mental well-being. Activities like stretching, relaxation exercises, and sleep help reduce stress and promote mental relaxation. This, in turn, enhances focus, concentration, and overall psychological resilience.

Engaging in regular recovery routines promotes consistency in training. By taking care of their bodies, athletes can sustain a consistent training schedule without setbacks from injuries or burnout. Establishing healthy recovery habits at a young age sets a foundation for long-term athletic development and a sustainable sporting career.

Teaching athletes about recovery routines instills a sense of responsibility for their own well-being. They learn to take an active role in managing their bodies, understanding the importance of rest, nutrition, and self-care. This knowledge empowers them to make informed decisions about their training, recovery, and overall health, promoting a lifelong commitment to well-being.

Athletes Routine

It is crucial for each athlete to know how to take care of their bodies throughout the whole entire sports season. However it’s even more crucial to know when to do certain exercises and or stretches.

Pre-practice routine

Dynamic warmups are your athlete’s best friend before a training session or workout. Increasing heart rate and blood flow will allow the athlete to perform better.

Post- practice routine

Longer statics stretches are best for after practice. Helps decrease tightness and flushes out lactic acid due to training. Athletes are recommended to stretch after practice and foam roll areas that were trained to help increase speed of recovery.

Ice vs Heat

These theories go hand and hand when it comes to an athlete’s recovery. To promote optimal success in training, heat is great before practice. This helps increase blood flow to the muscles and primes the muscles to work. Ice is great for post practice to decrease soreness or any bruising that may occur.

In addition to above practices, there are other treatments to consider that will benefit any athlete or active lifestyle. Including these treatments will reduce injury risk, help the muscles to recover better and improve the overall performance.

At Elite we recommend our athletes to consider treatments 1-2 times a month to help stay recover and break up any sore tissue. This can be through our targeted sports recovery with our therapists. These sessions include cupping, scraping, manual therapy, and hot & cold treatment.

Benefits of our treatments

Decrease chance of injury
Increase range of motion to perform better
Feel more fresh overall physically from training session to session
Perform better on game days
Stay on the field more
Increase better blood flow throughout entire body

Overall, incorporating recovery routines into the training regimen of athletes not only helps prevent injuries but also supports their physical and mental development, optimizes performance, promotes consistency, and cultivates a sense of responsibility for their own well-being.

Elite Wellness Performance and Recovery is conveniently located in Ashburn. For additional information about all of our services visit our website www.elitewellnessperformance.com.

JANUARY 17, 2023

MANAGING WEIGHT AND BODY IMAGE PERCEPTIONS AND PRESSURES FOR YOUNG ATHLETES

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

There are many benefits to youth sports. Children who play sports get regular exercise, make friendships, and learn important social and leadership skills. Research has also shown that team sports can improve a child’s self-esteem and mitigate social and emotional problems — depression, anxiety, attention problems, obesity, and an over reliance on technology to name a few. But team sports can also put a lot of pressure on a child, and for some, an over focus on body image, appearance and performance can lead to eating/food and body image struggles.

The topics of dieting, calories, weight and body image frequently comes up for my athletic clients. For example, a 14-year-old client of mine recently shared with me that he is not allowed to have a snack at his friends’ houses or eat certain foods because his mother would be upset with him and possibly punish him if she were to find out. In talking about the foods he enjoys but “can’t eat,” he tearfully asserted, “I still need to lose about 5 pounds” and “My mom and dad told me that there’s no way I’m going to play college soccer if I don’t lose weight.” Another child I met with recently shared with me that her soccer game would improve once she got her body fat content down to 8%. Incidentally, both clients are already in excellent physical condition and play soccer at a high level, however, they falsely believe these things about themselves.

To the surprise of a lot of parents, research has shown that athletic youth are at a greater risk for developing eating disorders such as Anorexia Nervosa, Bulimia Nervosa and Binge Eating Disorder compared to non-athletic youth. Athletes can also struggle with Body Dysmorphic Disorder – a mental health condition that involves a preoccupation with aspects of your appearance or a falsely perceived physical defect in your appearance that is minor or can’t be seen by others.

And while most athletic children don’t meet full criteria for a formal eating disorder, a lot of them still struggle with disordered eating, and that struggle can become unhealthy and problematic.

The following are some of the main indicators of disordered eating for your child:

Your child is preoccupied with food and weight in ways that negatively impact him or her socially or emotionally
Your child skips meals, diets frequently or has anxiety eating specific foods
Your child has rigid rules or routines around food choices and meals in relation to exercise
Your child’s weight frequently fluctuates
Your child counts calories
Your child rationalizes food choices, and feels shame and/or guilt after eating certain foods
Your child engages in compulsive eating habits to feel positively about himself or herself
Your child uses exercise, food restriction, fasting or purging to “make up for bad foods” to feel in control

If you are concerned about your child’s relationship with food, I recommend that you try to locate and understand the source of the problem. Is your child getting his or her bad ideas about dieting, weight or body image from his or her peer group or the media? Have you as a parent modeled an unhealthy preoccupation with diet, exercise, weight or body image? Are you putting too much pressure on your child’s athletic performance? If you’re able to identify the source of the problem, you’ll then want to correct the things you can – e.g., messaging and modeling healthier ideas about food, weight and body image if you’re the source of the problem. You’ll also want to normalize whatever false or distorted views about food intake, weight and body image your child believes.

Here are a few dos and don’ts:

Don’t label food “good” or “bad” inasmuch as food is just food; instead, do strive for a balanced diet, complemented by treats or desserts.
Don’t let your child eat most of his or her meals alone; instead, do have family meals as often as possible so you as a parent have legitimate control over what your child eats, as well as meal portion size. As a bonus, research has repeatedly shown that children who eat at least three dinners a week with their family have lower rates of social and emotional problems.
Don’t buy a lot of processed foods or foods with saturated fats and sugars; instead, do buy a lot of healthy foods. Making a large fruit salad every couple of days for your child to snack on as they wish is a lot better than their eating something tasty but non nutritious out of a bag.
Don’t talk about your own weight or body image negatively as a parent; instead focus on health over image, encourage a positive mindset, talk about poor messaging from the media or social media and compliment your child about how they look.

If your child’s body image concerns are minor, you should be able to correct things as a parent with productive conversations and by making changes. If, however, your child’s problems with dieting, weight concerns, food intake and/or body image are more seveve, getting professional help is advised. Seeing a nutritionist that works with athletic youth is a good start, and your child may also benefit from seeing a therapist trained in health psychology and eating disorders.

DECEMBER 14, 2022

THE BENEFITS OF PLAYING SOCCER IN THE WINTER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

Playing soccer is fun, but for kids who play it year-round, the Winter months can be challenging. Even for kids who truly love the game, playing soccer on a cold winter day or evening may not be desirable; sometimes simply getting kids geared up, out of the car and onto the field can become an arduous task fraught with a lot of resistance. However, research has shown that playing soccer or other outdoor sports during the Winter months is actually beneficial. And here are a few points to share with your son or daughter the next time they complain about it being too cold outside to go to exercise.

Playing a sport under the sun can combat low mood or depression. Seasonal Affective Disorder (SAD), also known as “The Winter Blues” or “Winter Depression,” is a type of depression that affects over 10 million Americans each year; and, research has shown that about 2% to 6% of children and teens may struggle from the condition each Winter. SAD symptoms include: weight gain, oversleeping, having an increased craving for carbohydrates, irritability, having an increased sensitivity for rejection, sadness, anxiety, fatigue/low energy, having an overall sense of heaviness in the arms and legs, oversleeping and lethargy. There are a few different believed causes for SAD, with a lack of sunlight being the main one. With so many people having low levels of Vitamin D, and with shorter days during the Winter months, getting our kids outside to be active under the sun is a good thing.

And keep in mind that even playing a sport in the evening outside is a good for you in that exercise releases several hormones/neurotransmitters – e.g., norepinephrine, epinephrine and adrenaline – that contribute to improving one’s mood.

Physical activity is great for maintaining healthy weight during the winter months. With the colder weather, even the most active and athletic children are more sedentary, which can lead to weight gain. Research has shown that, on average, people gain 1 to 3 pounds over the holidays. So, whether your child is kicking a soccer ball or engaging in other athletics this Winter, getting him or her out there and active will help with fitness.

Playing soccer means less time in front of a screen. If your son or daughter are outside playing soccer (or another sport) what are they not doing? — Over relying on or over engaging in technology. Balancing our children’s screen time can be particularly difficult during the Winter months where the days are shorter, the weather is less appealing and there is so much more down time. So, keeping our children active and busy to promote balance with sports and in other ways (e.g., chores, social activities, family time) will help with screen to technology time overuse.

There’s always futsal. For the kid who refuses to play soccer outside during the Winter months but would still love to play, there’s always futsal. Futsal is typically played indoors and it’s a modified game of soccer that involves five players on five players. Not only is futsal great exercise, playing it can serve to keep your son or daughter’s head in the game during the Winter months. And, futsal is believed to improve game play in many ways — it helps with ball skills and control, one touch, speed of play, creativity, adaptability and overall athletic intelligence.

Here’s to getting our kids outside this Winter for some soccer and for some active fun!

NOVEMBER 21, 2022

IF YOU WANT YOUR KID TO GET STRAIGHT A’S, PLAY SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

The benefits of soccer are tremendous. Beyond the fun of the game itself, soccer teaches sportsmanship and teamwork, strengthens muscles, improves coordination and cardiovascular health, develops leadership skills, instills discipline, and increases confidence and self-esteem. And soccer is as much a mental game as it is a physical game, with research showing a strong relationship between physical exercise and academic achievement.

For example, a longitudinal study involving 5000 children and adolescents revealed a strong correlation between exercise and test score success in Science, English and Math. Interestingly, this study found that physically active girls benefited most in science, and children between the ages of 11 and 16 who exercise regularly garnered the greatest academic benefits. Another study compared student athletes with sedentary students and the athletic students were 20% more likely to earn top grades in Math, Science and English.

And a metanalysis of 50 studies on the topic of physical activity and academic success, undertaken by the Centers of Disease Control and Prevention (CDC), found a total of 251 associations between physical activity and academic performance; cognitive skills and attitudes, academic behavior and academic achievement were some of the main represented measures.

Study after study has shown that strenuous exercise increases blood flow to the brain, which in turn improves alertness and intellectual functioning; improvements in thinking, decision-making, learning, and processing information leads to better academics and grades.

And it’s not too late for moms and dads who want to get smarter and more active on the soccer field, with research showing that physical exercise is also correlated with mental sharpness for adults. One study looking at older participants used MRI scans with sedentary people who then exercised strenuously to demonstrate increased volume in the areas of the brain that are associated with cognitive functioning, and more specifically, memory and learning (i.e. the frontal and temporal lobes and hippocampus) after increasing exercise.

Okay, okay so maybe playing soccer alone won’t result in straight A’s for your son or daughter, but the relationship between physical activity and academic achievement is undeniable. Also, as the old saying goes, “Correlation does not imply causation,” so do smart kids play sports, or do sports make kids smart? It’s probably a bit of both, but again, the research is clear that physical activity increases mental acuity and improved learning and grades across the most important academic subjects.

Lastly, research has also shown that coding activates the brain’s learning centers; It can improve problem solving and memory skills, among other cognitive skills. Revolution is fortunate to have the Coder School as a sponsor and their after-school program at the Sportsplex is something parents may want to consider as an adjunct to improve learning.

Here’s to having fun and playing strong on the soccer field and to getting good grades in the classroom!

OCTOBER 24, 2022

HOW TO SUPPORT YOUR CHILD WHEN UNFAIR MOMENTS HAPPEN IN SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

As parents, it’s our job to protect our children from upsetting or harmful experiences, but it’s also our job to allow our children to work through their struggles toward great autonomy. Knowing when to step in and when to not can be especially difficult to determine with youth sports given that unfair moments are painfully felt by children all the time.

The following are the main topics of unfairness that come up a lot in youth sports for kids (and their parents):

The coach’s kid. It’s not uncommon in youth sports for the coach’s son or daughter to play the best position, to be on the best team, and/or to get the most playing time. When this occurs, it can be upsetting to other kids on the team, especially when there are players who seem to be more deserving of these sorts of opportunities. As a parent, the best thing you can do when this happens is to acknowledge your child’s feelings and support them through the problem. Don’t disparage the coach or the coach’s child, as that sort of support isn’t helpful, and you don’t want to overprotect your child from something they need to figure out for themselves. You can certainly let them know that you see what they see (if you do), that you understand their feelings, that the problem will pass, and that it’s something that they can manage. I personally think that it’s best for youth organizations and clubs to not employ parent coaches, but parent coaches are often needed since there aren’t enough coaches (without a child on the team) to coach.

Favoritism. Coaches should remain evenly available to all players, but it’s not unusual for them to have their favorites when it comes to the team. In my experience, the players who are responsible, committed, try hard, demonstrate good sportsmanship, and steadily improve are the players coaches gravitate toward most. When favoritism for other players becomes a problem for your child, it’s best to acknowledge their feelings and support them through the moment. It’s also a good idea to encourage your child to focus less on comparisons and what they can’t control, and more on themselves and what they can control.

Playing time. As parents, it’s difficult to watch your son or daughter not play a lot in a game or tournament, and it’s even more difficult for the child in these moments. However, it’s important to remember that good coaches do their best to manage the many factors that go into each child’s playing time on a team – a player’s talent or skill level, the specific needs of the team during a game or tournament, a player’s readiness to play, etc. Fair playing time doesn’t always mean equal playing time. As parents, it’s best to acknowledge and support your child when they don’t get a lot of playing time; reassure them of how proud you are and encourage them to continue to work hard so that their coach can’t help but notice them.

Team placement. Not making the team or being demoted from a higher-level team can be tough moments for a child. Sometimes the coach’s reasoning in these moments will make sense to your child, and sometimes the decision will seem unfair. When team placement seems unfair, it’s best to sit with your child to supportively talk through his or her strong, negative feelings. Focusing on what your son or daughter can control or improve on in soccer is more productive than speaking negatively about other players who received better team placements.

Injuries. Injuries are an unavoidable reality in youth sports, and they can often seem unfair when they happen; your child may be upset to miss a game or two with an injury, or he or she may need to sit out the entire season, and that can be difficult to accept. When your child gets injured, it’s important to empathize with their feelings and talk to them about their frustrations. Also, helping your child to manage their stress, keeping them connected to their team and accentuating positivity and wellness are some of the other good things you can do when he or she is sidelined due to an injury.

Privilege. On and off the field, your child is going to meet children who have more than they have and children who have less than they have, and discussing how financial differences feel to them is a good thing to do. Some children can afford private lessons or elite soccer camps out of state or even out of the country, while most children aren’t able to do those things. Reminding your child that while money can buy a lot of nice things in life and provide special opportunities in sports, it can’t buy talent, hard work, commitment or good sportsmanship. Both Cristiano Ronaldo and Lionel Messi came from very humble backgrounds and grew up poor, and I think we’d all agree that they’ve done pretty well for themselves at soccer.

So, as a good soccer dad or mom, what’s the best thing to do when your child exclaims, “That’s so unfair…” Of course, there isn’t a one size fits all answer to that question, but regardless of the situation, your child needs your support and guidance when this happens. As parents, we can’t protect our children completely from the unfair moments they will be forced to contend with in life – perceived or real – but we can help them to manage their thoughts, feelings and behaviors when faced with hurt and disappointment.

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it.” Michael Jordan

SEPTEMBER 19, 2022

HOW TO HELP YOUR CHILD COPE WITH AN INJURY

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

Reject your sense of injury and the injury itself disappears ~ Marcus Aurelius

No matter how prepared and careful your child is, injuries are an unfortunate reality in youth sports. And whether your child is playing soccer recreationally or competitively, if he or she is on the soccer field for practices and games, the risk of getting hurt is always there. Thankfully, most soccer injuries for kids are minor, and while your child may miss a game or two, the disruption usually isn’t great. There are, however, times when an injury can sideline your child for the season or even the year.

An injury sometimes requires a longer break from soccer, and here are some ways you can help your child to manage the situation when that occurs:

Seek professional help for your child ASAP. If you’re concerned about your child’s injury, the first thing you should do is see a specialist for an evaluation, diagnosis, and treatment plan. Patient First is great on the fly, but it’s important that your injured child see an orthopedic and sports medicine specialist as soon as possible. ELITE WELLNESS PERFORMANCE & RECOVERY is a partner of VRSC and a great place to start for quality and informed care.

Support your child. Helping your child manage and process their emotions during an injury is important. An injury is a form of loss, and like any loss, your child will likely experience a wide range of difficult emotions to varying degrees – denial, anger, sadness, anxiety – while he or she takes a forced break from the sport they love. Talk with your child, listen to your child, and while they can’t play soccer, encourage your child to engage in activities and social moments that bring them joy.

Help your child to reframe the moment. Sure, an injury is a setback, but it also gives your child an opportunity to reset their thinking and improve on their mental growth during recovery. Taking a break from soccer gives your child a chance to develop greater resiliency, flexibility, compassion and mental toughness. Preparing your child to return to sports after injury is also important, as your child could experience anticipatory anxiety about several things – missing so much time, being able to play again, getting re-injured, etc. Visualization, relaxation, stress management, positive self-talk strategies and eating healthily and sleeping well are some of the best ways to manage emotional upset and anticipatory anxiety.

Encourage your child to stay engaged with the team. An injured teammate is still a teammate. So, as much as possible support your child’s continued involvement with the team. Your child may not want to attend every practice or game if injured, but showing up for practices and games when possible, will help him or her stay connected to his or her team and the game.

Get your child help if needed. Physical distress can cause emotional distress, so as parents, closely monitor your child’s emotional wellbeing during an injury. While a therapeutic intervention (i.e. psychotherapy and/or psychiatric medications) isn’t usually necessary for an injured child, sometimes it is. If you find that your child is struggling significantly across the important areas of his or her life post injury – his or her academic life, social life and family life – seeking a consultation with a child psychologist or child psychiatrist is probably a good idea.

AUGUST 16, 2022

HELPING YOUR CHILD MANAGE HARDSHIP, SETBACKS AND DEFEAT ON THE SOCCER FIELD

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

One day in late summer, an old farmer was working in his field with his old sick horse. The farmer felt compassion for the horse and desired to lift its burden. So, he let his horse loose to go the mountains and to live out the rest of its life.

Soon after, neighbors from the nearby village visited, offering their condolences, and said, “What a shame. Now your only horse is gone. How unfortunate you are!” You must be very sad. How will you live, work the land, and prosper?” The farmer replied: “Maybe so, maybe not…we shall see.”

Two days later the old horse came back now rejuvenated after meandering on the mountainside. He came back with twelve wild younger horses, which followed the old horse into the corral.

Word got out in the village of the old farmer’s good fortune, and it wasn’t long before people stopped by to congratulate the farmer on his good luck. “How fortunate you are they exclaimed. You must be very happy!” Again, the farmer softly said: “Maybe so, maybe not…we shall see.”

At daybreak on the next morning, the farmer’s only son set off to attempt to train the new wild horses, but the farmer’s son was thrown to the ground and broke his leg. One by one, the villagers arrived during the day to bemoan the farmer’s latest misfortune. “Oh, what a tragedy! Your son won’t be able to help you farm with a broken leg. You’ll have to do all the work yourself; how will you survive? You must be very sad,” they said. Calmly going about his usual business the farmer answered, “Maybe so, maybe not…we shall see.”

Several days later a war broke out. The Emperor’s men arrived in the village demanding that all of the young men come with them to be conscripted into the Emperor’s army. As it happened, the farmer’s son was deemed unfit because of his broken leg. In the tea house, the villagers again commented “What very good fortune you have!” as their own young sons were marched away. “You must be very happy.” “Maybe so, maybe not…we shall see” replied the old farmer as he headed off to work his field alone.

As time went on the broken leg healed, but the son was left with a slight limp. Again, the neighbors came to pay their condolences. “Oh what bad luck. Too bad for you”! But the old farmer simply replied, “Maybe so, maybe not…we shall see.”

As it turned out, the other young village boys had died in the war and the old farmer and his son were the only able bodied men capable of working the village lands. The old farmer became wealthy and was very generous to the villagers. They said: “Oh how fortunate we are, you must be very happy,” to which the old farmer replied, “Maybe so, maybe not…we shall see.”

This ancient Chinese parable is believed to be over 2000 years old, but its message is as relevant today as it was then. In my opinion, there are several important interpretations to the parable that are worthy of consideration, one of which is the idea that hardships, setbacks, and defeats are part of life. And while we as parents can’t protect our children from many of the painful experiences they’ll encounter (on and off the field), we can do a lot to help them to consider the long-term view during upsetting moments. Whether your child plays soccer recreationally or more competitively at Revolution, here are a few tips to consider when difficult moments occur:

Research has shown that parents’ beliefs about whether failure is a good or bad thing influences how children think about their own intelligence. For children, these studies indicate that it isn’t the parents’ specific view on capacity or ability that matters, but rather the parents’ responses to failure that the children internalize. So, how should we as parents respond when our child fails? When our child experiences a tough soccer loss, gets injured, doesn’t make his or her preferred team, etc., it’s important to remember that they are watching us for direction. The best thing we can do as parents in these sorts of moments is to love and empathically support our child and let him or her know that upsetting experiences are difficult, but they can also be important learning opportunities.

During a setback or hardship, we as parents can also help our child to think about past experiences, present experiences, and aspirational goals for the future to help them manage their strong, negative thoughts and feelings. For the past, we can remind them of their accomplishments and successes with the game, and all the work they’ve put into the sport to play well. For the present, we can encourage our child to think positively and to use positive self-talk to bounce back. For the future, we can support our child to think about what he or she can get control over or improve on. Also, sharing examples of how some of the world’s greatest athletes persevered through adversity and setbacks to become even better at their sport can be helpful.

Research has also shown that the perceived negative consequence of a failure is more upsetting than the failure itself for children. For most children, letting your team down by missing a game winning goal is more upsetting than simply missing the shot. Psychologists know this and posit that helping our children embrace uncertainty can be helpful when they fear failure on the field. Thus, encouraging our child to lean into fearful or difficult moments on the field instead of avoiding them will help them to value effort and attitude over performance and outcome alone. Catastrophizing – seeing only the worst possible outcome in a situation – is something that a child might do after a difficult hardship or setback with soccer. Challenging our child to reframe their distorted and negative thinking when this happens will help him or her to better manage their feelings and start thinking more rationally again.

It’s easy for our children to worry about things that they can’t control in a given moment, and it’s also easy for them to react or overreact to mistakes they’ve made on the field or to bad things that happen to them in sports. However, excessive worry, sadness, anxiety, anger or dwelling on a hardship or setback is a waste of time and energy, and if our children give into their negative emotions too much, things can become distorted and their problems can get worse. Keep in mind that while we often can’t protect what happens to our child in soccer, we can help them control how they choose to manage their thoughts, emotions and responses to problems that arise. So, the next time you find your child making a mountain out of a mole hill after a tough game, loss or something else upsetting, try to help him or her take a long-term view since today’s bad moment or event on the field can later become a blessing in disguise.

JULY 19, 2022

SUPPORTING YOUR CHILD’S GRIT AND EMOTIONAL RESILIENCE ON (AND OFF) THE SOCCER FIELD

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

In the 1984 movie “The Karate Kid,” a teenage boy becomes disheartened when his karate teacher has him doing chores to exhaustion day after day. Instead of teaching the boy fighting techniques for his upcoming competition, the master instructs the boy to paint his house and fence, sand his floors, and wax his many old cars. The boy listens to his teacher but eventually grows impatient and expresses strong negative feelings. When the master commands the boy to show him the moves the boy learned to complete the myriad of boring and laborious chores—sand the floor, wax on/wax off, paint the fence, and so on—the boy realizes that he was actually being trained all along. He is then able to easily learn the formal karate moves that he wants and needs for the competition.

I suppose the above movie scenario could be interpreted in different ways, but the take-home message for me is that committing to hard work leads to growth and success. Sure, the boy finally learned karate, but more importantly, he learned the importance of patience, delaying gratification, concentration, self-discipline, perseverance, being in the moment, and selflessness.

As parents we strive to support our children’s success in life, and while several factors contribute to success — IQ, talent, good looks, physical health and social intelligence – developmental research has shown that grit is the number one predictor of success. Grit has been defined as having passion, resilience, endurance, perseverance and conscientiousness toward the attainment of long-term goals. Having grit requires a growth mindset, which we as parents can help our children to develop both on and off the soccer field. By helping our children understand that the ability to learn occurs through effort, dedication and challenge, over time, it will become second nature for them to persevere when faced with hardships or failure.

When it comes to soccer, opportunities to develop grit as a player are ubiquitous. Supporting your child to play as hard as they can through a cold or rainy practice or game, to run as fast as they can through exhausting drills, to stretch, to organize their gear and to plan ahead, are a few ways parents can help to develop a growth mindset.

Our children also learn from observing us as parents, so demonstrating grit is also good for our children to take in. So, if you’re upset or distressed about something or are facing a challenge, modeling the steps you take toward the resolving the problem or conflict will be helpful for your child.

Praising effort and perseverance over outcome or performance is so important when it comes to helping our children develop a growth and winning mindset. Of course, we’re happy for our kid when he or she scores a goal, or makes a beautiful assist or blocks a goal, and those moments should be enjoyed. However, it’s the waxing on and waxing off moments on the field that we as parents should be praising most.

When it comes to developing grit and a growth mindset, allowing your child to struggle and to have setbacks or hardships is also essential. Growth doesn’t happen when a soccer practice or game is easy, but rather when things are difficult. Getting injured, losing a tough game, etc., are obstacles that our children need to get around or push through, which will in turn lead to more opportunities and increased grit for what lies ahead.

Lastly, supporting our children’s emotional resilience off the soccer field is also important, and here are a few helpful tips to consider:

Teach your child the value of a dollar
Give your child age appropriate chores
Encourage your child to go beyond their comfort zone and to take risks
Let your child scrape their knees and get dirty
Send your child to an away camp
Reward your child for hard work, good behaviors and accomplishments
Encourage your child to be selfless and to do good deeds

I start early, and I stay late, day after day after day, year after year. It took me 17 years and 114 days to become an overnight success. ~ Lionel Messi

JUNE 21, 2022

HOW TO BE A GOOD SOCCER PARENT

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

Male Emperor Penguins will stand guard to protect their baby eggs by covering them and balancing them on their feet in the freezing cold for a two-month incubation period. And Emperor Penguin mothers will travel up to 50 miles to the ocean to retrieve fish for their offspring, which they keep warm in their pouches for long periods of time. Elephant mothers travel in herds and encircle their youngest member to protect them from predators, and orphan children elephants are adopted by the herd. After octopus moms lay thousands of eggs, they stop eating and will not leave the area and will guard their offspring for as long as needed; it’s documented that octopus moms have waited up to four and a half years before the eggs hatch. Cheetahs, orangutans, polar beers, kangaroos are also known to be fiercely protective of their offspring.

And then there’s the soccer parent, arguably the most protective parents of all in the animal kingdom. When these parents are encountered by a threat or challenge, like other mammals, they will inherently defend their children, and there is a myriad of threats to defend against – a bad referee call, struggles with other coaches, players, or parents, not being on the best team, not being able to play a preferred position, not getting enough playing time, etc.

Okay, okay, so not all soccer parents are overly protective, and certainly behaving poorly as a sports mom or dad can happen with any sport. But to keep from being “That guy” when it comes to your child’s soccer experience at Revolution, I offer the following “Dos” and “Don’ts” to consider:

Do encourage and support your son or daughter’s efforts. Research has shown that parents who praise effort bolster their children’s perseverance and performance for challenging tasks. Research has also shown that children do better when their parents demonstrate their involvement and interest in activities in supportive and encouraging ways. Our children want us to be proud of them, so smiling widely, cheering positively, and helping your child develop a strong work ethic on the field as they have fun is good medicine.

Don’t pressure your son or daughter to play better. Don’t over focus on output, as that can put a lot of pressure on your kid. Your child’s success on the field shouldn’t be measured by the number of goals they scored or assists they had in a game, but rather, their success should be based on their effort to play well and to learn and grow. As the saying goes, “Teamwork makes the dream work,” so being a helpful, patient and kind teammate are important ingredients for success that you want to encourage as a parent.

Do promote sportsmanship. In addition to supporting your child’s sportsmanship with other players, speaking respectfully as a parent about other parents, officials, coaches, teams/organizations, and players is also recommended. Speaking positively is always a good thing; whether you’re on the sidelines during a game or driving to or from a practice or a game with your kid, focus on the good, and try to avoid negative statements or comparisons.

Don’t become overly competitive and reactive. As a psychologist that works a lot with child and teen athletes, I’m often asked, “Why do parents become so upset at sporting events?” The reason is that we as parents want the best for our children, and we also want them to be happy and successful. Our children are an extension of ourselves, and thus we identify with them. When we perceive that something or someone is a threat to our child or that something is unfair, it’s normal to feel badly with and for our kids and to want to jump in to protect them as much as we can. However, problems occur when we over identify with our children as they struggle to manage unavoidable real life challenges. Sure, there may be times a parent needs to jump in to help their child during a practice or game, but those moments are far and few between. If you find yourself becoming angry or overreacting emotionally in relation to your child’s soccer experience, it’s more likely the case that something triggered you and that you need to make sense of what that is; screaming, taunting, or cursing at parents, officials or players during a game will likely only lead to more problems. It’s okay to be angry, but how you manage your anger as a parent – on and off the field — is what’s most important.

So, when faced with an upsetting or triggering moment, being aware of your tone/voice level, being careful with what you say, turning to other parents for support and disengaging to regroup, if necessary, are a few things to try when you find yourself becoming too angry.

Do communicate. Revolution is a great organization, and the coaches and staff are committed to making sure your child has a great soccer experience. However, no soccer club or organization is going to get everything right for your child (or you as a parent), and they will likely not manage your expectations at times. In my opinion, if your child is old enough to work through a problem on his or her own (e.g., resolving a conflict with a teammate, asking the coach if he or she can play a different position), it’s best to encourage that. If your child is younger, or a problem occurring for you as a parent is more complex, it’s best to communicate calmly and respectfully and at the right time. I always recommend that parents wait 24 hours after an upsetting event or problem before emailing or calling your child’s coach; that extra time will give you the space to cool off, and it will in turn allow you to focus more sensitively and logically on the issue at hand when you do communicate.

Don’t keep things inside. Often problems in soccer, as is the case in other areas of life, go away on their own, but avoiding problems that don’t go away could make things worse for your child and/or you over time. There’s a very old idea in the field of psychology that strong, negative feelings turned inward can cause depression. Not addressing a problem that needs to be addressed can lead to a host of problems such as, talking badly about a coach or others, quitting the team or feeling badly are a few things that unfortunately can happen when parents don’t communicate directly and effectively.

Do volunteer. Parent involvement helps to make a team soccer experience more enjoyable. When you volunteer or help as a parent on your child’s team, you’re building connections and modeling the importance of cooperation and giving back in relation to others. These sorts of socialization moments are important for your child to observe and internalize, both on and off the field. By making yourself more available to the team, you’ll also get to know more parents, which is good since you will be spending time together at practices and games.

Don’t be a stranger. In my opinion, when your child is on a team, you’re on a team. And while you may not agree with some of the things you hear other parents or players on your child’s team say, or some of their behaviors, when we’re on a team we’re in it together. I’ve yet to meet a Revolution parent that I didn’t like or didn’t enjoy spending time with; we all want our children to have a great time and to get the most they can from the sport and the experience, and that’s a shared and universal reality for all soccer parents. So, the next time you have a little free time, don’t sit in your car and wait for practice to end, instead, get to the sidelines where you can connect with other parents and watch your child play and have fun.

I hope you enjoyed (and benefited from) this article, and please keep an eye out for next month’s article, “Grit is Good: How to Foster Emotional Resilience In Youth Soccer.”

MAY 17, 2022

USING MENTAL STRENGTH STRATEGIES FOR SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

What do Lionel Messi and Cristiano Ronaldo have in common? Yes, they’re both considered two of the greatest soccer players of all time, but a lot of people don’t know the importance they also place on mental strength strategies as soccer stars. Messi and Ronaldo, both huge fans of yoga and meditation, use these methods to stay in great physical and mental shape, calm their minds and help heal their physical strains and injuries.

Research has shown that mental strength strategies are effective for athletes in several ways, but for kids and teens, understanding how to utilize them isn’t immediately apparent, and it can seem weird. How many kids want to master a yoga downward facing dog pose or sit quietly meditating to the sound of “Om.” Not many. So, what are some of the ways your child or teen can benefit from using mental strength strategies? Let’s start with the concept of mindfulness. Mindfulness basically means paying attention to something fully; being 100% present in the moment while accepting all aspects of what that moment is or what it brings. As simple as it sounds, being fully present — slowing down, not being distracted, not multitasking, not rushing and focusing fully on one thing– can be difficult, and when you add smartphones and devices into the mix, it becomes even more difficult for our children.

Diaphragmatic breathing, or belly breathing, is a wonderful way to introduce mindfulness to your child or teen, and it can be done anywhere. The strategy involves sitting or lying down quietly and breathing in as slowly and as deeply as you can through your nose all the way to the top of your breath. Your belly will protrude out as you’re breathing in fully. Once you reach the top of your breath, hold the full breath for a moment and then let your breath out through your mouth until your stomach flattens again entirely. Picture slowly filling as much air as can in a balloon and then deflating the balloon of all the air; that’s diaphragmatic breathing. While you’re breathing in and out, it’s best that you don’t control your thoughts; rather be aware of your thoughts, observe them, and bring your attention back to your deep breaths and to what your body is feeling. Breathing slowly and deeply like this over and over, even for just five minutes, will serve to relieve anxiety and stress and promote relaxation. This is a great strategy to practice before a game, during a game (i.e. when you’re on the sidelines waiting to come in) or after a game.

Visualization or mental rehearsal is another great mental strength strategy for children and teens who play a sport. This strategy involves your child or teen seeing what they want or need in their mind; by mentally watching and planning in your mind in this way, much like watching a movie, your child or teen will be in a more prepared and better position to actualize that success later in real time. Like deep breathing, your child can close their eyes and practice visualization anywhere and at any time before, during or after a game.

Wayne Rooney, another world class soccer player, values the importance of visualization, and he’s relied on it since his childhood days of playing soccer. On the topic, he asserted, “I always like to picture the game the night before. I’ll ask the kitman what kit we’re wearing, so I can visualize it.” He added, “It’s something I’ve always done, from when I was a young boy. It helps to train your mind to situations that might happen the following day. I think about it as I’m lying in bed. What will I do if the ball gets crossed in the box this way? What movement will I have to make to get on the end of it? Just different things that might make you one percent sharper.”

And visualization isn’t just for competitive or professional soccer players. A child as young as 6 years of age can sit down, close his or her eyes and visualize themselves dribbling the ball down the field and going for a shot on goal and then get up and try what they just imagined in the moment with the possibility of increased success.

Positive self-talk is another important mental strength strategy for soccer players. When your child is thinking, “I’ve got this” or “stay with my guy” or “relax” or “stay loose” “or “that wasn’t great, but it could’ve been worse,” they’re practicing positive self-talk. It can also be helpful for a child to come up with positive affirmations or mantras that are personal and unique to who they are. “I am a naturally talented soccer player” or “I have phenomenal ball control and make the best passes” or “I’m an amazing shooter,” are a few examples of mantras children or teens could think to themselves or say aloud in private. Similar to positive self-talk, instructional self-talk can also be a great mental strategy for soccer. This involves positively instructing yourself to be aware of where you are and what you’re doing in your mind (e.g., positively reminding yourself or your spacing on the field as you’re playing).

I invite you to also keep in mind that practicing mindfulness doesn’t only need to be something your child or teen does for soccer; focusing well across the other important areas of life – school, home and social life — will also serve to bring about positive change and increased success. Whether your child is eating, doing homework or a chore or socializing, encouraging him or her to be fully in the moment is a good thing. Sure, your child can wolf down an orange in three bites while he’s swiping through TikTok videos, but did he even taste or enjoy the orange he just ate? Doing one thing at a time, and doing it fully, is a good way for your child or teen to foster a winning mindset for soccer and for activities and relationships beyond the game.

In summary, mental strength strategies are very important, and whether your child or teen is playing soccer recreationally or competitively, practicing deep breathing, visualization and positive self-talk are just a few simple methods you can start right now. Over time, and with practice, research has shown that these strategies can improve focus and mental clarity, self-control, and emotional regulation. Studies have also shown that areas of emotional intelligence (e.g., kindness, compassion, acceptance) are experienced at higher levels for those who practice mindfulness. Regardless of how you choose to practice mindfulness, in my opinion, it’s best to think of mental strength strategies as just more tools in the soccer toolbox to add to your child or teen’s positive experience with the game.

I hope you catch my article next month, How To Be A Good Soccer Parent.

APRIL 2, 2022

THE MANY BENEFITS OF PLAYING SOCCER FOR CHILDREN AND TEENS…AT REVOLUTION!

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

With warmer weather arriving, this is the perfect time to play soccer. In addition to being fun, there are many other benefits to playing soccer for children and teens. Soccer is excellent aerobic exercise and it’s great for motor skills and hand eye coordination. Soccer also fosters children’s social skills, perseverance, and communication skills.

We know from the research that children and teens who participate in team sports do better in a variety of ways. Athletic children and teens display greater self-confidence and self-respect, possess significantly more leadership skills and graduate at higher rates. Some research has even shown that athletic teens end up earning more money later in life than their non-athletic peers.

As a child psychologist, I have seen first hand the many ways that these past two years have negatively impacted our children’s social, emotional, academic and physical/athletic development and functioning. And in my opinion, the social impact of COVID-19 is what concerns me most. Children can always catch up academically (i.e. their hard skills and content learning), but getting back to a solid social self isn’t going to be easy for some. Research in this area has already shown that, over the past two years, children have missed out on learning durable soft skills that make it necessary to succeed. And those delays or gaps are occurring for children of all ages with some studies showing that even babies born during COVID-19 have higher reported rates of social and motor delays.

So, how do you help your child actively cultivate the soft skills they need to do well again after a global pandemic? Extracurricular activities. By reintroducing your children to clubs, camps (at home or away), sports teams, enrichment programs, etc. this Spring and Summer, you will be providing them with experiences – very important ones – that will serve to get them back on track.

Soccer is the most played team sport in the world, and it’s unbelievably popular in Northern Virginia. In just over two years, and during a global pandemic, Niko Eckart, Revolution’s Technical and Travel Coach, impressively launched and developed the area’s fastest growing and premier soccer club for children and teens. While there are other fine clubs in our area, Revolution’s approach to develop strong player skills, alongside nurturing positive social and leadership qualities and skills, separates them from the pack. Being “Creative. Collaborative. Competitive. and Committed” isn’t just their motto, it’s something that Revolution players and parents experience at every practice and game. And whether your son or daughter wants to play soccer recreationally or competitively, there are plenty of opportunities for both at Revolution.

So, let’s join the Revolution where our children and teens can play some soccer, have some fun and improve on the important soft skills of life (i.e. communication skills, leadership skills and social skills).

Please check out my article next month, “How to Practice Soccer Mindfulness.”

Dr. Michael Oberschneider

Dr. Michael Oberschneider is a highly accredited clinical psychologist and the founder of ASHBURN PSYCHOLOGICAL AND PSYCHIATRIC SERVICES. Dr. Oberschneider has spent the past 22 years working as a psychologist in a variety of capacities with children, adolescents, and adults. In particular, he enjoys supporting athletes (of all ages), and he has worked with several Division 1, Division 2 and Division 3 athletes, as well as professional athletes.

Dr. Oberschneider has received numerous awards as a clinical psychologist (e.g., the Washingtonian Magazine ‘Top Psychologist’ honor), and he has been featured on CNN Nightly News, Good Morning America, NPR, WTOP, as well as other popular media spots, as a mental health expert. Dr. Oberschneider has also written numerous articles for several newspapers, including the Washington Post. He currently writes a monthly advice column for the BLUE RIDGE LEADER AND LOUDOUN TODAY.

Dr. Oberschneider has two children with the VA Revolution Soccer Club, and we are thrilled to have him on as a sponsor and a contributing author for his column “Play Strong, Have Fun.”

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Understanding Common Causes of Ankle Pain

by The Centers for Advanced Orthopaedics

June 14, 2024

How to Avoid Overuse Injuries in Athletes of All Ages

by The Centers for Advanced Orthopaedics

September 13, 2023

Best Practices for Young Soccer Player Development

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August 16, 2023

SYNAPTIC SENSORY TRAINING – Tools For Improving Athletic Performance

by Elite Wellness Performance & Recovery

July 18, 2023

SIX MYTHS ABOUT CRYOTHERAPY

by Elite Wellness Performance & Recovery

Cryotherapy – body cooling for therapeutic purposes

Myth #1: You only need to do it once.

June 20, 2023

OPTIMIZING ATHLETES’ PERFORMANCE: THE IMPORTANCE OF PROPER ROUTINES AND RECOVERY METHODS

by Elite Wellness Performance & Recovery

JANUARY 17, 2023

MANAGING WEIGHT AND BODY IMAGE PERCEPTIONS AND PRESSURES FOR YOUNG ATHLETES

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

DECEMBER 14, 2022

THE BENEFITS OF PLAYING SOCCER IN THE WINTER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

NOVEMBER 21, 2022

IF YOU WANT YOUR KID TO GET STRAIGHT A’S, PLAY SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

OCTOBER 24, 2022

HOW TO SUPPORT YOUR CHILD WHEN UNFAIR MOMENTS HAPPEN IN SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

SEPTEMBER 19, 2022

HOW TO HELP YOUR CHILD COPE WITH AN INJURY

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

AUGUST 16, 2022

HELPING YOUR CHILD MANAGE HARDSHIP, SETBACKS AND DEFEAT ON THE SOCCER FIELD

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

JULY 19, 2022

SUPPORTING YOUR CHILD’S GRIT AND EMOTIONAL RESILIENCE ON (AND OFF) THE SOCCER FIELD

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

JUNE 21, 2022

HOW TO BE A GOOD SOCCER PARENT

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

MAY 17, 2022

USING MENTAL STRENGTH STRATEGIES FOR SOCCER

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

APRIL 2, 2022

THE MANY BENEFITS OF PLAYING SOCCER FOR CHILDREN AND TEENS…AT REVOLUTION!

by Dr. Michael Oberschneider of Ashburn Psychological and Psychiatric Services

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