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Ask Dr. Dot
I've had two left shoulder rotator cuff surgeries, and I'm trying to return
to pitching (fast pitch). Are there cuff-specific exercises I can do to regain
strength?
After healing from surgery, it's very important to start physical therapy to strengthen the four muscles that make up the rotator cuff, which stabilize and control fine rotational motion of the joint.. Here are three easy exercises (start without weights, then work up to two pounds as you get stronger). For each move, do three sets of 10 repetitions. First, lie on your right side, with your left elbow bent 90 degrees, forearm parallel to the floor. Slowly raise your hand toward the ceiling, then lower it. Repeat. For the second exercise, stand tall, and raise your left arm out to the side to shoulder height, thumb pointing toward the ceiling, then lower it. Repeat. Finally, raise your arm straight out in front of you to shoulder height, thumb pointing up, then lower it again. Repeat. In addition to these exercises, your physical therapist can tailor a program to your specific needs. About two years ago, I played a lot of basketball and got bruises on my knees
that have left scars. What can I do to get rid of
them?
Two-year-old scars are your trophies. They will be a part of you most likely for life. If, however, you notice any changes in the scars, see a doctor to be sure that they are, in fact, scars and not unhealed bruises, which should be checked out. With time they may fade somewhat, but you may always have a reminder. Wear them proudly: They make you the unique and special person you are. I'm a high school junior and a catcher on the softball team. I'm having
trouble with one of my coaches. He either chews me out or benches me -- and
I'm playing badly because of it. What can I do to improve communication between
us?
Great question! Many of us have this same problem not only in athletics but in everyday life. Often, one person makes us feel so bad about ourselves that we can't perform to our potential. This is when we need to reassess the situation and question why we "allow" someone to affect us so negatively. The answer is found within ourselves. We can control only two things in this world: our effort and our attitude. Simply refuse to allow someone to make you so unhappy. Having an honest communication with your coach is a start, but I think the real answer lies in you. You may not be able to control him "chewing" you out or benching you, but you can control how you respond to it. Stay positive in believing in your talents. Let that be your true motivator. The only "pressure" we're under is what we place upon ourselves. I have fallen arches, but the shoe inserts my doctor prescribed for when I
play sports are killing me. Is there anything else I can
do?
A thorough evalution and proper diagnosis is key, since not everyone with fallen arches actually needs orthotics. That said, if you are experiencing pain, shoe inserts or orthotics are worth a try -- but not if they're causing you pain. You can either go back to your doctor and get re-fitted for another pair, or for temporary relief, you can try taping your feet before activity. (Your coach or a trainer can show you some techniques.) Also, ask your doctor about physical therapy, which can help ease painful symptoms. I have to wear a mouthguard when I play basketball. What should I look for
when buying
one?
I'm glad more athletes are wearing mouthguards in competition. In fact, when NCAA softball started using a very active softball and livelier bats, some players insisted on wearing them. The most important thing about choosing a mouthguard is to make sure it fits properly. If you feel it cutting into your gums or causing blisters on the inside of your lips, or your tongue feels sore, get fitted for a new one.
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