Excel in the Community: Cheer Legendz

Maggie Richardson, AT for Fort Zumwalt North High School, recently provided an injury prevention screening to Cheer Legendz in Manchester, Missouri. Ms. Richardson worked with women’s gymnastics while completing her athletic training degree at SEMO, so she was a great fit offer some injury prevention advice to the competitive cheer team at Cheer Legendz. Ms. Richardson provided some helpful information about ankle strengthening exercises and core strength training.

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Welcome to the Excel Sports and Physical Therapy Team!

Excel Sports and Physical Therapy is welcoming a few new athletic trainers to their staff. Shannon Hypke will be at Saint Charles West, Sarah Lohse will be at Fort Zumwalt South, and Samantha Fehlhafer will be at Saint Dominic High School. Ms. Hypke and Ms. Lohse are both recent graduates from Lindenwood University’s Masters degree program. Ms. Fehlhafer, a University of Iowa graduate, will be moving from the PRN ranks, and starting a new full-time coverage position at SHDS. The first of its kind at SDHS, and she is very excited about this opportunity. Lastly, Excel welcomes Krista Farnes to the STL Louis area. Ms. Farnes is a recent graduate of the University of Florida in Gainesville and will be assisting with PRN opportunities.

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Excel in the Community

Dr. Larkin, of Advanced Bone and Joint, and five Excel athletic trainers, gave a presentation to the FZSD Board of Education on Monday, July 21. The topic was concussions at the high school level, and the report included an overview of the concussions incurred in the district high school sports programs, the average number of days that an athlete was out, as well as the return to play protocols.

The ATs were JoAnn Spann (FZS), Maggie Richardson (FZN), Courtney Jacob (FZE), Jenn Raisbeck (FZW), and Nate Wilmes.

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Recipe of the Week: Recover Bars

¼ cup banana, mashed
1/3 cup apple sauce
1/3 cup honey
2 Tbsp brown sugar
½ cup peanut butter
2 eggs
1 tsp vanilla extract
2 cups rolled oats
1 cup whole wheat flour
1/3 cup Raisin Bran cereal
½ tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 ½ cup dried cranberries
¼ cup ground flaxseed
½ cup walnuts, chopped
½ cup dark chocolate chips

Preheat oven to 350°F. Lightly grease a 9×13 pan. In a large bowl, mix together the banana, applesauce, honey, brown sugar, peanut butter, eggs, and vanilla. In a separate bowl, combine the oats, flour, cereal, baking soda, cinnamon and nutmeg. Combine the flour mixture with the wet mixture. Next add the cranberries, flaxseed, walnuts and chocolate chips. Spread evenly in the greased pan and bake for 10-20 minutes or until the top is slightly firm to touch and no longer sticky feeling. Allow to cool for 15 minutes.

Servings: 30
Calories: 141 Fat: 6.1g Carbohydrates: 20.6g Protein: 3.3g Fiber: 2.7g

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Recipe of the Week: Smoothie Sunrise

16 clementines
1 cup fresh pineapples, cubed
2 bananas, sliced
2 cups of milk
5-7 ice cubes

Segment the 16 clementines. Combine fresh clementines, pineapples, bananas, milk, and ice in a blender. Blend until smooth.

Servings: 4 – 8oz servings
Calories: 256 Fat: 0.7g Carbohydrates: 60g Protein: 9g Fiber: 6g

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Gamekeeper’s Thumb: Ulnar Collateral Ligament Injury

Gamekeeper’s thumb also known as skier’s thumb is an injury to the ulnar collateral ligament (UCL). The UCL is most frequently torn at its insertion on the proximal phalanx. Injury to the UCL typically occurs when the thumb is forcefully pushed away from the palm such as during a fall onto an out stretched hand or repetitively stretched with less force during athletic or work activities. Symptoms of a UCL injury include instability of the thumb, weakness, and pain. Acute injury can also demonstrate local swelling and bruising.

Key in the management of UCL injury is determining if the ligament is sprained or torn. The anatomy of the ligament and surrounding soft tissue can lead to tears in the ligament which are held apart and require surgical intervention to repair. Both conservative and post-surgical management includes custom splinting by a certified hand therapist followed by ROM and strengthening activities to restore pinch and grip strength.

Full recovery and return to work or athletics is expected in 4-6 weeks with successful conservative management and 10-12 weeks following surgery.

See Yadier Molina’s injury here:


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Hamstring Injuries

Hamstring strains, or injury to the hamstring tendon, can be a challenge to both the athlete and clinician when attempting to rehabilitate, recover, and return to prior activity level. This is due in part to a number of factors including the high incidence rate of this type of injury, slow healing process, and persistent symptoms. It has been found that nearly 1/3 of hamstring strains recur within the first year following return to sport without a proper and comprehensive rehabilitation program.

Hamstring injuries can occur in a variety of sports. Hamstring injuries that result from high-speed running as in track and football generally occur during the end swing phase of the gait cycle. In this type of injury the lateral hamstring tendon, or biceps femoris is generally the most often injured. Hamstring strains can also occur during activities such as dancing, kicking, and water skiing. These injuries result from simultaneous hip flexion and knee extension, which places the hamstring in an extreme stretch position. This type of injury typically presents in the semimembranosus, or most medial tendon.

The primary goal of hamstring rehabilitation is to return the athlete to his/her prior level of performance with minimal risk of injury recurrence. Factors that must be considered during rehabilitation include hamstring weakness, fatigue, lack of flexibility, and muscle imbalances between the hamstring and quadriceps muscles. In addition, limited quadriceps flexibility and strength and pelvic, core and trunk strength deficits may contribute to hamstring injury risk and should be addressed.

Hamstring injuries are generally classified according to the amount of pain, weakness, and loss of motion present. They are categorized by the extent of muscle fiber or tendon damaged, resulting in grades of I (mild with minimal damage), II (moderate with minimal disruption of fibers without a tear), and III (severe with complete tear or rupture). Your physical therapist will perform a thorough evaluation during your initial visit. The evaluation will include a battery of tests that measure range of motion, strength, and pain. This will help to provide a reasonable estimate of rehabilitation duration and a basis for beginning treatment.

The physical therapist will develop an appropriate treatment regime for your return to prior level of function and sport participation. Initial exercises may include hamstring stretching and strengthening (with specific focus on eccentric hamstring strengthening and neuromuscular control), quadriceps flexibility and strength, and lumbopelvic control. The treatment program is specific to each individual and each injury, and should be tailored to promote the goals of the patient. Progression criteria is based on factors such as pain response, strength and flexibility improvements, and activity progression. Agility activities, plyometric exercises, and return to sport-related activities will be incorporated when deemed appropriate and based on progression criteria.

Proper rehabilitation is necessary following hamstring strains in order to return to prior activity level. Physical therapy can provide you with the proper treatment aspects to assist you in your return and prevent reinjury once return-to-sport is accomplished.


Heiderscheit B, Sherry M, Silder A, Chumavno E, Thelen D. Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. Journal of Orthopaedic &Sports Physical Therapy. 2010; 40:67-81.

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Mediterranean Marinated Vegetable Salad


2 large tomatoes cut into wedges

1 each: green and yellow bell pepper, coarsely chopped

1 zucchini, cut lengthwise in half, sliced

¼ cup red onion wedges

½ cup Italian dressing

2 Tbsp. chopped fresh basil

2 cloves garlic, minced

1 cup Kraft® Natural Three Cheese Crumbles



Toss together tomatoes, bell peppers, zucchini and onions in large bowl. Combine dressing, basil and garlic. Pour over vegetable mixture; toss to coat. Add cheese; mix lightly. Refrigerate at least 1 hour to marinate.



Servings: 8, 1 cup each

Calories: 120     Fat: 8g     Carbohydrates: 7g     Protein: 4g     Fiber: 1g

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Chocolate Banana Green Shake


2 cups of fresh spinach

1 cup of Chocolate Silk

1 tbsp milled flax seed

½ scoop chocolate protein powder

1 medium banana, sliced

3-4 ice cubes


Place all of the ingredients in a blender and blend until smooth. The nutritional values will change slightly if you use almond milk over soymilk.


Servings: 1

Calories: 404

Fat: 9.2g

Carbohydrates: 65.2g

Protein: 23.7g

Fiber: 10.3g


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Sports St. Charles County Newsletter is HERE!

Sports St Charles County Newsletter June 2014

Here is the June 2014 Newsletter!




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