Nutrition

Most of the knowledge that I have gained over the years has come from two people: my eighth grade health teacher and the trainer at my school, Coach Poulin. I never realized how important nutrition is when it comes to working out or getting on the field. I always knew that food was a fuel source for the body, but I never thought it really mattered what I ate before a game as long as I had something in me. In my mind it’s like getting gas where the cheapest, most convenient gas station is; they could dilute it with water for all I car as long it runs my car for that price. Now I know that I was very wrong.

 Have you ever felt lethargic before a game like you just don’t have it in you? I can tell you right now that’s a result of malnutrition. For the first time in my life, I felt the effects of malnutrition. Maybe I’m getting old and my body is showing me it’s about time I start watching what I stuff down my pie hole.

It was a warm Saturday afternoon at baker field, we were playing Roxbury Latin and all I had for breakfast was an ice coffee, the usual dark roast with cream and sugar. No matter now hard I tried to zone in on hitting a ball, I couldn’t make solid contact. After that one game, where I went 0-2 with a walk and we lost one of the biggest games of the season, I never want feel like that ever again.

My trainer, Coach Poulin, put nutrition into perspective for me this winter, which really allowed me to understand it. Our stomachs are like a lines graph; let the X and Y coordinates represent how much we eat and when we eat it. If you’re one of those people who think it’s smart to skip breakfast and eat a big lunch, well I can tell you that is not healthy what so ever. Huge spikes in your line graph are bad and result in two things, one is muscle loss and two is weight gain. The best way to keep an even lines graph is to eat 6 smaller meals that way there is no point in time where you are over-loading your stomach. I have been experimenting with this over the past weeks, and I can tell you my energy level has spiked, my weight is falling, and I’m keeping my strength in season.

A great example is my father. My mother and I can’t fathom how my father stays so skinny and with this knowledge, it all makes sense now. My father will snack almost all day and it seems like he never stops eating when in reality he is keeping a steady line on his line graph with very few spikes along with regular daily exercise. 

White Vs. Red Muscle

Balance and moderation are a few characteristics required in effective strength and conditioning. The over working of one muscle group is the biggest misunderstanding. Individuals who attend the gym once a day and focus on one muscle group are wasting their time and money. A proper program consisting of a wide range of muscle groups strategically organized to counteract one another is the best way to get an efficient work out.

Attacking the white and red muscle fibers with the proper rest to allow the muscle fibers to rebuild before breaking them down again is the most efficient way to build lean muscle. White muscle tissue holds little oxygen and is responsible for explosive movements such as moving a lot of weight for a short period of time. Red muscle fibers on the other hand is filled with oxygen and is responsible for endurance, such as moving small amounts of weight for a long period of time.

When only focusing on one of these types of fibers, athletes are known to hit a wall, also known as plateauing. This is where the muscle group is not breaking down much anymore; nor is it rebuilding. A simple solution to this problem is to mix and match heavy weight lifting with cross fit. Naturally, humans are born with a greater amount of either white or red muscle tissue; so once you can figure out what your weaknesses are, (whether it’s running a 5k or putting up 135 on the bench) they can be attacked and with simple adjustments and can be transformed into strengths. The well-rounded athlete will prevail.

Fun fact: In the Soviet Union around the early 50’s, to prepare for future Olympic events, muscle biopsies were preformed on children. This is where muscle samples were taken to determine whether the children were dominant in red or white muscle tissue. Tests indicating more white fibers resulted in the introduction of steroids. If one showed a high number of red fibers, you were trained in endurance.

Shoulder Stability and Rehabilitation

With the proper preparation and determination, anyone can prevent shoulder injuries. The focus needs to be in the small muscles, which stabilize the shoulder within the socket. The rotator cuff is the most important group of muscle that helps stabilize the shoulder. The supraspinatus, the infraspinatus, and the teres minor are the three muscles that make up the rotator cuff; strengthening these muscle will improve stability of the shoulder to prevent injury such as shoulder dislocation, rotator cuff tears and slap tears.

Free weights, dumbbells, cables, and bands are the most effective ways to improve the stability of any muscle group. Barbells put a lot of stress on the particular muscle group and restrict one’s range of motion, so they are not as effective. Substituting dumbbells for a barbell is always a good solution for improved stability and less stress on joints.

For example, try using dumbbells instead of a barbell when benching, and alternate the bench angle as well as grip face (palms facing) to target upper or lower chest muscles.

Internal and external rotation with either bands or a dumbbell combined with posterior capsular stretch is the easiest way to maintain a healthy shoulder and to rehab an injured shoulder. These exercises are also very effective in young baseball players to strengthen their arms and prevent injury. 

External Rotation

3x10

Internal Rotation (opposite of external)

3x10

Posterior Capsular Stretch

2x30sec.

SLAP Tears (Superior Labrum Anterior-Posterior Tears)

What is the Labrum?

The labrum is located on the anterior and posterior part of the inner shoulder. The labrum acts like a washer, which is wrapped tightly around the humorous glenoid, which then fits nice and snug within the shoulder socket. The labrum keeps the ball of the humorous from grinding up against the socket itself.

Type 1

A type one-slap tear is very common; it’s basically a degeneration of the labrum over time. When the labrum is starts to fray, it looks very similar to a piece of yarn that is frayed. Most of the time there is no pain that occurs. Some inflammation may occur which can be cured with a simple cortisone shot. Most of the time the individual does not suffer from any particular symptoms.

Type 2

In the world of baseball, a type two-slap tear is one of the most common injuries, which occur mostly in pitchers. This kind of slap tear can come from a dislocation or even overuse. A type two-slap tear is when a part of the labrum is slightly torn from the glenoid. There is often clear space between the labrum and the glenoid, which on an MRI will show up as blue where the dye has settled. Type two-slap tear can characterized as posterior or anterior. Most of the pain occurs from the glenoid grinding up against bones in the shoulder socket. This injury can be cured with simple physical therapy to strengthen the posterior shoulder but often results in surgery.

Type 3

A bucket Handle also known as a type three-slap tear of the labrum is where the top portion of the labrum is torn off the gleniod and hangs down in the socket; this often causes the should to pop out as well as a chunky feeling within the shoulder when rotating. Orthoscopic surgery is required where the torn labrum is actually removed and sutures are used to lock down the loose ends of the labrum.

Type 4

A type four-slap tear is the worst kind of labrum injury. This severe injury is similar to a type three-slap tear and also involves the tearing of the upper half of the bicep tendon as well.  Orthoscopic surgery is used to anchor the loose tendons down to the glenoid.