Health & Wellness

Recovering from a quadricep injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From initial Rest-Ice-Compression-Elevation therapy to light stretching, massage techniques, and foam-rolling, the guide below will assist you through every step of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.

Step 1: RICE: Rest, Ice, Compression, Elevation

RICE: Rest, Ice, Compression, Elevation

Rest: first and foremost in the beginning to allow the muscle fibers to start laying down.

Ice: the muscle for the first 7-10 days for 15-20 minutes 3x/day

Compression: An ace wrap or compression sleeve can be used around the quadricep if there is swelling, but it also keeps the area warm which helps with healing

Elevation: Primarily used if there is visible swelling. This can be done when icing

Step 2: Light Stretching

Check out these two light stretches for your quadriceps and hip flexors:

1. Standing Quadricep Stretch
2. Hip Flexor Stretch

Step 3: Light Massage

After 7-10 days, light massage over the area of pain to increase blood flow to the area. This will also help to start to align those muscle fibers. Switch to heat as long as there is no visible bruising/swelling anymore for 15-20 minutes 3x/day. Epsom salt bath or an electric heating pad for heat. Ice after activity as needed.

Step 4: Foam Rolling

Foam rolling is KEY to muscle recovery and rejuvenation. I would recommend foam rolling the whole lower body (quads, hamstrings, IT Band, and calves) twice a day to prevent injury and increase performance. Before and after practice or morning and night. A LAX ball, baseball, or softball is better for the calves and hamstrings as it is a smaller surface area.

• NOTE: It is essential to go slow and controlled when foam rolling. This should not be a quick, rushed motion. There are trigger points/knots/pain points in every muscle in our body, so when you go over one of these knots/pain points, stop on it for at least 30 seconds to allow it to release. Then, slowly roll down the muscle until the next one is found. This can be fairly uncomfortable/painful, but it is good pain!

Next Steps

The following steps can be done when pain free with the above criteria.

Step 5: Exercises

1. Seated leg extensions with a 3 second hold 2-3 sets of 10-15 reps
2. Straight leg raise: lying on your back, flex your quad and then raise the leg up straight to about 90 degrees and slowly bring it back down to the ground 3×10
3. Body Weight Squats: 3×10

Step 6: Dry Needling

• NOTE: *This can be done 10-14 days after injury

This is the cherry on top to all the work above. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle. Other terms commonly used to describe dry needling, include trigger point dry needling, and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles, and supported by research. Dry needling is done by physical therapists and chiropractors.

Step 7: Return to Play

Return to Play: Each progression needs to be pain-free before going to the next step.

• Soccer passing, soccer-specific drills
• Progression: Non-contact practice
• Progression: Conditioning i.e. sprints
• Progression: Full contact practice

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

Hello fair readers and let me officially welcome you to springtime in Colorado! There are several things that we can count on in April. New growth. More hours of sunlight. Purdue Men’s basketball stress. Wanting to punch the IRS (ok, those last two may just be me…). And, above all, Mounting angst surrounding the tryout process. Yes, while many months have me staring blankly at my laptop, searching tirelessly for a relevant blog topic, this is not the case this time of year. Like clockwork, Spring brings hoards of people to my door seeking advice on managing the stress and anxiety of player placement.*

No matter the degree of care taken (in Rapids’ case, we take a ton), the reality remains: The nature of today’s world and sport culture makes engineering stress and anxiety out of the player placement process an impossible task.** And: Even if we could, we wouldn’t want to. A low level of anxiety can serve to mobilize effort, focus attention, lend motivation, and physically activate our bodies. It’s the overswing (with the nausea and tunnel vision and overthinking and muscle tension and this parenthetical is giving me anxiety) that creates problems.

The question, then, becomes how can all of us – staff, caregivers, and athletes – keep our stress at a level that is helpful to us throughout and beyond placement time? Whoever you are – a parent of a high school softballer, a recreational soccer player who is more passionate about orchestra, a competitive soccer coach, or an elite athlete who already has an offer in their pocket – this blog contains practical skills and strategies you can use within any performance context to ensure you show up throughout the player placement process (or auditions, tryouts) in a way that makes you proud.

Step 1: Examine the Cause

You may have noticed I am writing on this topic over a month before most player placement events (PPEs) and decisions. Why? Because the bulk of the work of mentally preparing for PPEs is done during the lead-up. That’s not to say that day-of mental skills aren’t critical. They certainly are, and I’ll cover a few key ones later. That said, most resources on this topic hyperfixate on in-the-moment skills. Addressing only acute stress management skills is choosing to treat a symptom over a cause. This approach is neither fair nor efficient for our athletes.

Especially in difficult or unsure times, kids look to their caregivers and other trusted adults (hello, coaches!) to gauge how they should feel and act. If we seem stressed about this process, they will believe they should be, too. If we imply they need to play the best they’ve ever played at PPEs, they’ll internalize that. So, before we ask our children to jump into first responder mode on their behalf, let’s take a step back. As the adults in the room, what can we do to begin treating the root cause of kids’ PPE stress?

Honest Reflection: Every one of us has our own thoughts, feelings, and expectations around this process. Often, these attitudes stem from immense care for our kids. However, the way they inform our behavior isn’t always helpful. Our own worries may make us overly critical, or our kids may see our stress as a sign that we don’t believe in them (and on, and on). To manage the ripple effects of these internal attitudes, we must first be aware of them. Coach or caregiver, consider:

• What are my goals for my child during this placement process?

• What are my beliefs on how important “high” team placement is for my child?

• What feelings do I have about this process? How do they impact my actions?

To promote accurate reflection, share with a partner, trusted co-coach, or director. Next, engage your kiddo (or team) in a discussion around these same questions. Remember: Our initial objective isn’t to change our/their thoughts or feelings. Stay curious and listen to understand.

(Re)Write Stories: A key takeaway from our reflection(s) is our awareness of the ever-powerful story we are telling about this process. Unfortunately, nearly all stories I hear on this front serve to create pressure, increase nerves, decrease confidence, and direct focus to uncontrollable outcomes (toxic achievement culture, am I right?). All of which impede enjoyment and performance. Stories like…

• The coaches at kickarounds are going to be judging me and comparing me. I can’t make any mistakes. (Athlete)
• My kid needs to play their absolute best at tryouts, or else they won’t meet their goal of making a higher team. (Caregiver)
• Whether or not my athlete(s) move up a team directly reflects the quality of my coaching. (Coach)

As you may recall, we aren’t looking to assess the validity or positivity of these stories. It’s all about if they’re helpful. If we want to minimize our/our athletes’ stress and anxiety levels, we need to draft and invest in stories that are naturally less stressful and anxiety-inducing (groundbreaking stuff, I know). Is there a different way to look at PPEs that would make us feel more ready for the process, or even excited about it? If needed, consider these starting points:

• PPEs allow me to work hard, demonstrate and improve my skills, and learn from new coaches. (Yoo-hoo, growth mindset!)
• My job is to make my kid feel worthy and believed in regardless of their PPE performance or results. (I see you, mattering!)
• I will do my part to ensure my athletes walk into PPEs feeling prepared, confident, and calm. (Yaaas process over outcome!)

Co-Create Expectations: One of the best ways to relieve angst around any high-stress event is to set workable expectations. Unlike our broad stroke stories, expectations direct our athletes’ attention and behavior on the day and tell them what they will be held accountable for. Ask your kids: What are you expecting from yourself at PPEs? What feelings do those expectations create? Help your kids identify two or three expectations that are largely within their control, focus on process over outcome, make them feel confident entering the space, align with family values, and push them toward living out their new narrative.

If I were working through this with my own (hypothetical) child, we’d discuss effort, positive communication, and respect. Because this imaginary kid takes after her somewhat perfectionistic mother, we may even sprinkle in an expectation to take risks and respond productively to challenges. While the “right” set of expectations will differ for every athlete, they should be very similar to those they have on any given practice or game day.

Align Action: Remember: Our kids’ eyes are on us as caregivers and coaches. What we say will always be trumped by what we do. If we claim that placement doesn’t matter but instruct them not to ask cousin Jack about hockey because he didn’t make the best team, that behavior wins over the words. If we set expectations around fun and sportsmanship, but the first question we ask after a game is, “Did you win?” we’ve undone our work. If we look tense on the sideline, our kids will be tense. Model the behavior you hope to see.

Step 2: Manage the Symptoms

By addressing the leading causes of player placement stress and anxiety, athletes will walk into PPEs far better off. That said, nerves are unlikely to dissipate completely (and, again, we don’t want them to). While the exact level of nerves that prove productive varies, most kids report that a 2-3 out of 10 on the anxiety scale is useful. Unfortunately, PPEs often see that number rocket up to a 7+. With this in mind, let’s tackle some specific tools we can use to keep our anxiety at a level that works for us!+

Hunt Good Stuff: Leading up to PPEs, write down three things you improved on, put good effort toward, or executed well at that day’s practice/game. On PPE day, review your list of all of the reasons you have to be confident in yourself.

• Practice Imagery: Set aside 5-10 minutes a day to watch a mental movie of yourself performing in a way you’re proud of at PPEs. Specific (set your movie on the same field, with expected weather, etc.) and detailed (what do you see, hear, feel, smell, taste) imagery will promote quality performance and boost confidence. Plus, if we paint a vivid enough picture, by the time we’re at PPEs, our brain will have a calmer response because it will think we’ve already been there and done well.
• Name / Reframe: It’s ok to say we’re feeling anxious! That, alone, is a tool to turn down the intensity of our anxiety (whoa!). Some of us may feel it is even more useful to name our anxiety differently. Physically, stress and excitement present in nearly identical ways. So, when our body starts feeling what we have come to believe is anxiety, we can reframe it to readiness, activation, eagerness, or even excitement!
• Have a Reset Routine: Anxiety pulls us out of the moment and into worries about the uncontrollable future (like frustration over mistakes drags us into the unchangeable past). To perform our best, we need to have a specific routine that brings us back to the present. A simple 1-2-3. For me, as a volleyball player? Deep breath, adjust my headband, say “Feet to the ball.” In crafting your routine, consider:
  • Belly Breathing: Take two or three deep breaths, in through your nose, out through your mouth. On your inhale, push the air into your stomach instead of your chest. Then, exhale longer than your inhale. This triggers a tidal wave of responses in your body that culminate in us feeling more calm and present.
  • 3-2-1 Grounding: Within the field, name three things you see (ball, goal, grass), two things you hear (teammate, foot hitting ball), and one thing you feel (sunshine). This exercise helps us get out of our head and back into the moment!
  • Physical Cue: A simple, quick action can help us shake away our anxious thoughts/feelings, and bring us back to the present. Fix your shin guard, tighten your ponytail, give a high five, make a fist and then let it go – it’s up to you!
  • Self-Talk: A simple piece of self-talk can work wonders. This word or phrase can help us stay calm (breathe, loose), harken back to our narrative or expectation (work, respond), or direct attention more technically (first touch, scan). All of these serve to refocus our attention on the process over the outcome.
  • Communicate: You aren’t the only person at PPEs. An easy and reliable way to get out of your head and back in the game is to (appropriately) communicate. Encourage others. Ask for the ball. Celebrate successes.

These skills, like any other, become more effective and automatic with practice. Apply them in training and games leading up to PPEs. Use them on the (often tense) car ride to the field. Write a reminder on your wrist (a puff of air, 3-2-1). Do what you need to do to remember your tools and get your reps in.

Step 3: Go Play

At the end of the day, we know that a PPE or placement decision is not going to make or break anything for our kids (enter countless anecdotes about professional athletes who got cut at some point in their career, here). We also know that our kids’ worth and value have nothing to do with their team placement. But those perspectives are a function of experience that most kids lack. It’s our job to not just equip kids to treat their own symptoms, but ultimately attend to the cause. If we take the time to do that, there is no doubt that our kids will enter and emerge from this time of year with eagerness, confidence, and above all, an unshakeable love of the game.

*Readers will notice that I am using the phrases “player placement process” and “player placement events” over “tryouts.” This is in part because Rapids prides itself on striving to place every athlete interested in playing at our club on a team that is best for their development. Also, reframing “tryout” (a word often connotated with stress/anxiety!) in this way is in itself a tool for mitigating anxiety!

**Though distinct, I use stress and anxiety interchangeably in this blog. Tryouts can create stress (an emotional response caused by a specific external trigger) and/or anxiety (persistent, excessive worry, even in the absence of a clear stressor). Because symptoms of mild stress and anxiety massively overlap, and respond to similar coping strategies, I’ve lumped them together.

+I omitted step zero, here: Basic needs. An overtired, overthinking, undernourished body and mind is far more vulnerable to feelings of stress. Adequate rest, hydration, and nutrition are major players when it comes to resilience to stress and anxiety.

Over the past five years at CRYSC, I’ve seen, heard, and learned more than you would ever be interested in reading. While I’ve made countless mistakes and taken several missteps (a far more entertaining read), I also know that I have made a positive impact on people within and adjacent to our organization. That impact, though, has always existed against a stark backdrop: The nagging feeling like I am not doing enough for our kids. The reason? An inescapable theme brought to me time and again. Kids tell me they are stressed. Coaches tell me kids are soft. Parents tell me kids are struggling. Whatever the label – this is clearly a problem.

While these reports reflect the reality of a country in the throes of a youth mental health crisis, I remain irked by the why. For some kids, the why has been identified and well-studied. Due to circumstances beyond their control (extreme poverty, daily violence, significant trauma, acute discrimination, etc.), a subset of our kiddos fall into identified at-risk groups for poor mental health. I am immensely grateful for the impactful work being done on behalf of those children by the highly capable practitioners with specialized training in those areas.

I am also very aware, though, that many kids who report high anxiety, depression, disordered eating, or substance use exist outside those at-risk groups. Many come from environments and households that are stable, safe, and reasonably affluent; a set of circumstances that, until recently, garnered far less interest and attention from researchers. In my view, a struggling kid is a struggling kid, and we are equally responsible for gaining a better understanding of why these seemingly well-set-up kids are reporting such alarming levels of distress.

While reading Jennifer Breheny Wallace’s (JBW) recent book, Never Enough, I came across a rather convincing potential answer to this puzzling paradox. Why are so many kids who are not at-risk struggling so much, on and off the field? What can we, as coaches and caregivers, do to help them? To explore these important questions, I invite us all to take a deeper look at the realities and impact of today’s insidious achievement culture.

The Air Kids Breathe

Whether it be in conversation – with staff, membership, my mother – a podcast, or a recent academic article, the arguments I hear for the why behind the serious wellness issues facing today’s more privileged youth often fall into three categories:

1. It’s the parenting: Parents are either too involved in their kids’ lives, doing everything they can to clear their path and make life easy, OR they are applying too much pressure, and looking to live out their own unactualized dreams through their children.
2. It’s the environment: The systems and the people within them are the problem. Whether it be sport or school, coaches and teachers are asking far too much of today’s kids. The time, the effort, the money, the travel – it’s all stretching our kids way too thin.
3. It’s the internet: Social media and unlimited access to information is always to blame for everything, period, end of story.

I’m not here to dismiss the merit of these arguments. Rather, I’m here to implore us to stop getting so caught up in them. By spending so much time placing blame, we impede our ability to gain a full understanding of the issue at hand, and slow our progress in creating meaningful change for our kids. And make no mistake, it is our collective responsibility as adults to work together to make that change.

In truth, I’ve seen many kids whose parents don’t subscribe to zamboni or high-pressure parenting, whose coaches don’t hold outlandish standards for performance or commitment, and who, themselves, have a healthy relationship with technology. And yet: They still struggle. It is as if there is something in the very air that our kids breathe that is rewiring them for lower resilience and poorer well-being. And none of our kids are immune. Because, as it turns out, many likely fall into a recently identified, and rather surprising, at-risk group, after all.

In considering the top environmental conditions negatively impacting adolescent mental wellness, public health and policy experts at the Robert Wood Johnson Foundation highlighted poverty, trauma, discrimination, and excessive pressure to excel. Many researchers and psychologists have since echoed this, discovering that what can place a child at-risk for clinically high levels of anxiety, depression, and substance abuse is growing up in an environment of unrelenting pressure to succeed. Needless to say, such environments add yet another layer of stress for already at-risk kids.

No matter our intentions, the trends are clear: Kids in high-achievement contexts (like competitive schools or sport clubs) are “absorbing the idea that their worth is contingent on their performance…not who they are deep at their core. They feel they only matter to adults in their lives, their peers, and their larger community if they are successful.” This permeating belief is what transforms a culture of healthy striving and achievement into a toxic one. In her surveys, JBW found that more than 70% of young adults thought their parents “valued and appreciated” them more when they were successful in work and school (with 50% going so far as to say they thought their parents loved them more). Those are tough statistics to swallow.

But, if toxic achievement culture is the contaminated air that our kids are breathing, why is it impacting today’s youth so acutely? And what can we do to safeguard against it?

The Bigger Picture

The best solution to a multifaceted problem requires a deep understanding of the source of the issue. After reading quite a bit of literature on the topic, I can confidently share this: The source of this issue is reeeeal complex. Astute takeaway, I know. Until you dive into the literature, yourself (which I’d highly recommend), you’ll have to make do with my rather pedestrian synopsis.

I’m no economist (shocking, I know), but this is what I’ve gleaned: Compared to forty years ago, the world is far more expensive (duh), more uncertain (yep), and more competitive (tracks). These obvious realities are leading to an increasing economic divide, greater feelings of scarcity, and concerns about status, than ever before. And yes, these feelings are undoubtedly compounded by social media. Consider this: Unlike past generations, two-thirds of Americans no longer believe that steady improvement over a generation is a given. That fundamental difference in outlook seems supported by the data, as Millennials, on average, have lower earnings, fewer assets, and less wealth compared to what other generations had at their age.

Please note that, here, your Millennial author had to take an extended break from crafting this blog in order to digest that rather upsetting piece of information. But it’s fine. We’re fine.

Ahem. Where was I…nothing is certain, everyone is coming for you, this cheese costs twelve dollars…oh right, the kids! Thanks to the internet, today’s kids also have a far greater awareness of these factors. Statistics on everything from declining college admission rates to rising sports participation costs to perceived social standing are only a click away. This access to intel gives kids even more reasons to stress, and stress early.

And, a final piece that many psychologists and researchers label as critical: The increasingly narrow definition of “success” set by the communities of which we are a part. More than ever before, success (especially in more affluent spaces) looks a very specific way, and is achieved by following a strict path – do X activities, go to Y college, get Z job. You get the idea.

Taking all of this into consideration, it is no wonder that parents and kids alike are feeling the heat. The overinvolved parenting, the high self-imposed expectations, the overscheduling, are all natural responses to significantly changing economic conditions. When the perception, accurate or not, is that there are fewer tracks that lead to “success”, fewer trains on said tracks, and, in order to get a ticket, you have to know all of the right people and do all of the right things from day zero with little to no margin for error (whew), the queue is bound to get pretty wild.

Now…what exactly are we going to do about it?

The Mattering Linchpin

Let’s remember: High achievement is not the enemy. There is no doubt that we want our kids to strive, meet their potential, and achieve whatever they set their minds to. And most of our kids want that, too! The name of the game is healthy achievement. What sets apart the kids who enjoy high achievement and high wellness? Per the research, they experience high levels of mattering.

Mattering captures the feeling of both being valued without condition and adding value to others. High levels of mattering protect against stress, anxiety, depression, and loneliness, while a lack of mattering is a strong predictor of these metrics, along with substance use and suicide. Again, it’s important not to over-personalize this. In many cases, parents/coaches don’t overtly communicate that kids don’t matter; it is simply in the air that many of our kids breathe. The good news? Mattering is incredibly actionable.*

Consider these ideas:

• Put on Your Oxygen Mask First: Our kids’ mattering rests on our own. Decades of research make it crystal clear that a child’s resilience depends on their primary caregiver’s resilience. To be good parents, we have to have the emotional and physical resources to do so. We have to take care of ourselves, primarily through meaningful connections. Adults: Go play with your friends!
• Understanding Over Judgment: A majority of people would rather be known than praised. To boost mattering, meet success and setbacks with less praise and criticism, and more curiosity. It’s ok to be disappointed/excited when kids don’t/do meet expectations, but instead of jumping to critique/praise them, seek to understand where things went wrong/right.
• Take a Values Inventory: Many adults don’t think that they’re overemphasizing achievement. But take a step back, and look at what the structure of your life is communicating to your kids about what matters most. How do you spend your money on your kids? What activities fill their calendar? What do you ask your kids about? What do you argue with your kids about? What do you put on your wall (virtual and literal)? Many of us are surprised by what we find.
• Take the Kettle Off the Heat: Paraphrasing JBW, if it looks like a kid is at risk of drowning, give them permission to get out of the water. If they can’t do it themselves, pull them out. Even if they argue that you are limiting them, be willing to say no – to the extra AP class, added training, or new extracurricular. Sometimes it isn’t about working hard or doing more. Kids in these environments know how to work hard.** What they need to learn is when to stop. When to pump the brakes. When the best thing they can do for themselves is accept something as good enough.
• Ask Kids to Add Value: Kids need to feel that they add value (to their home, team, community) just as much as they need to feel valued. Give them a weekly chore, or practice responsibility. Volunteer on a regular basis. Directly communicate how their presence and contribution are needed by others.
• Be a Team: For us to create true change for our kids, adults have to work together. It can’t be parents v. coaches or school systems v. kids. It has to be all of us v. the problem. Work with the other adults in your child’s life; I assure you, we are almost always on the same team.

It’s On Us

In the time I have spent preparing this blog, it’s extraordinary the things that I have heard more clearly: One of my sixth grade clients’ passing mention of a “post-high school success” class they started this semester. A teen at Panera Bread asking their friend group, “So, what are the GPAs around the table?” A parent at my local coffee shop venting about their fourth grader’s lack of personal agency with her schoolwork.

There is nothing wrong with wanting our kids to achieve. Heck, a self-labeled high-achiever is penning this very blog! With that, to safeguard our kids’ health and wellness, we must be aware of the air they are breathing. Today’s hustle, grind, work-hard/play-hard culture makes many kids feel that they are not worthy and valuable as themselves until they actively make something of themselves. It’s on us, the team of adults in our kids’ lives, to intentionally send the messages of mattering – through our words and our actions – that better equip our youth to thrive. As is often the case, I leave us with plenty of work to do. So, let’s get to it.

If you found this blog interesting, I’d highly recommend checking out Jennifer Breheny Wallace’s Never Enough: When Achievement Culture Becomes Toxic – and What We Can Do About It, for a fuller understanding and more insights. As of this publication, it’s free with Spotify Premium!

*In addition to these more novel action items, previously addressed practices for safety and connection, like managing responses to failure, modeling vulnerability, and practicing gratitude, are all relevant here.

**Notably, from JBW: “In communities where the norm is to push and push and push, experts say a growth mindset, if not employed correctly, can backfire…Kids can wrongly assume that if they aren’t being successful, they aren’t trying hard enough.” As you can imagine, this outlook can turn dangerous, quick.

Recovering from a hamstring injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From initial Rest-Ice-Heat therapy to targeted stretching, light pressure techniques, and progressive strengthening exercises, the guide below will assist you through every step of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for hamstring injuries.

Step 1: Rest-Ice-Heat

Rest first and foremost in the beginning to allow the muscle fibers to start laying down. Ice the muscle for the first 7-10 days and then switch to heat as long as there is no visible bruising/swelling anymore. Icing and heating can be done in 20-minute increments.

Step 2: Stretch

Hamstring stretch: 3×30” Sit on the ground with your legs straight and try to touch your toes.

This should be uncomfortable, like any stretch, but not painful. If it is still painful then continue to rest until it feels like a normal stretch. You can also do one leg at a time.

Step 3: Light Pressure

You can use the stick, foam roller, massage, or any variation of the three with light pressure over the area of pain to increase blood flow to the area. This will also help to start to align those muscle fibers.

Step 4: Light Exercise

Once pain-free with daily activities, you can get on a stationary bike or go on a light jog for about 20 minutes. Do this for a couple of days, and as long as there is no soreness/pain, you can begin the following exercises.

• Note: The following exercises should be done without pain. Being uncomfortable and fatiguing the muscle is one thing, but there’s a difference between that and feeling pain.

Step 5: Strengthening Exercises

• Here is the first progression where I want you to start. Slow and controlled with both feet on the towel. Drop your butt after the eccentric motion and bring your feet back. Do 2×10, and you can drop sets/reps in the beginning if needed. Once you feel comfortable and strong with this, you can increase sets/reps to 3×12-15.
• Progression 1: Bring one leg up like in this video, but I still want this motion to be slow and controlled. Do 2×10, and again can drop sets/reps as needed in the beginning. Do both legs, and you can progress to 3×12-15.
• Progression 2: You can use that same video in progression 1 and start doing a double leg quicker motion and then progress to single leg. Remember to always do both legs.
• Progression 3: Nordic Hamstring Fall

Step 6: Dry Needling

This is the cherry on top of all the work above. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle. Other terms commonly used to describe dry needling, include trigger point dry needling, and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles and is supported by research. Dry needling is done by physical therapists and chiropractors.

Step 7: Return to Play

Return to Play: Each progression needs to be pain-free before going to the next step.

• Soccer passing, soccer-specific drills
• Progression: Non-contact practice
• Progression: Conditioning i.e. sprints
• Progression: Full contact practice

Notes

• Always remember to get a good dynamic warm-up before any practice.
• You shouldn’t progress to the next step if you are still experiencing pain.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].

For as long as I can remember, I have been fascinated by aging. When I was young, I constantly yearned to be older. And, when I say older, I don’t mean I wanted to be 16 and able to drive; I mean I wanted to be 70 and sitting peacefully on a front porch. While I have gotten far better at appreciating and being present in my current stage of life, my affinity for older people remains. An adult tap class with an average age of 65? Sign me up. An older gent in suspenders sitting alone on an airplane? My preferred seat partner. An invite to join my mom’s ladies night to watch Book Club, starring the iconic lineup of Diane Keaton, Jane Fonda, Mary Steenburgen, and Candice Bergen? Ideal.

Though puzzling to some, this pull has always made complete sense to me: Who better to teach all of us about this wild ride that we call life than those who have lived far more of it? Who carries with them wisdom lent only by age? You can imagine, then, how unsettling it was for me to discover that my assumptions, here, were a bit off the mark.

I recently stumbled across an episode of Adam Grant’s WorkLife podcast in which he welcomed Fixer Upper couple Chip and Joanna Gaines. While I’m not much of a podcast person, my unapologetic (albeit basic) love for Chip and Jo made it an immediate listen. At the end of the episode, Adam challenged a question from Chip regarding wise old sages: Why, he countered, does wisdom have anything to do with age? Adam then shared research from Paul Baltes that found that, between the ages of 25 and 75, the correlation between age and wisdom is zero. Wisdom, the research indicates, does not come from experience; rather, it comes from reflecting on experience. It is, thereby, entirely possible to be old and foolish or young and wise.

*Insert mind-blown emoji, here*

Beyond this (admittedly rather intuitive) tidbit turning my world upside down, it highlights the immense power of an incredibly simple tool: Self-Reflection. Self-reflection is one of those things that is truly ubiquitous in its applicability. No matter who you are or what you do, I guarantee it is of use to you. With that, it plays a particularly vital role in the world of mental performance. Self-reflection is everywhere in sport psychology; it’s a tenant of graduate student work, a frequent player in theories of performance excellence, and a crucial component of personal development for practitioners and clients alike. When it comes to youth sport, I would argue that taking the time to develop an athlete’s ability to self-reflect will have a bigger payoff than investing time in nearly any other skill. When reflection is done well, it becomes a true superpower (both on and off the field). Why, exactly, does this tool stand to make such an impact on our athletes? Let’s take a look.

Learning More, Faster

Reflection is of central relevance within our environment for this straightforward reason: At its core, youth sport is about development. The simple role of a kiddo within youth sport is to have fun, learn, and grow. That’s it. The role of adults (coaches, parents, fans) in youth sport, then, is to support the learning and growth of our athletes. And here is the kicker: The practice of reflection is all about learning. In any arena, reflection as a tool lies at the heart of quality development. In order to make the process of growth as efficient and positive as possible (outcomes I know all youth sport stakeholders are highly invested in), reflection is critical. Though athletes are certain to stumble into learning and improvement without reflection, by setting aside time to intentionally reflect on their experiences, athletes more actively take the reins of their development. Athletes that master the skill of self-reflection put themselves in a position to learn more, and learn faster. As I said: A superpower!

In addition to setting the stage for expedited growth, research shows that individuals who have made reflection a habit reap countless benefits. They exhibit increased levels of self-awareness. They perform better. They exhibit better “soft skills”, such as empathy, communication, adaptability, and emotional intelligence. They make better decisions. They build stronger relationships. They are better leaders. They experience a deeper alignment with their personal values. The list goes on.

I wholeheartedly believe that these gains should appeal to athletes, teams, coaches, and support systems at all levels of sport, from youth to professional. By allowing us to know, understand, and develop ourselves better, the ROI of making reflection a habit stands to be massive for all of us, whatever our role within (and beyond) the youth sport environment.

Making Reflection a Habit

The tool of self-reflection asks us to look back on the events of our day to day and intentionally examine, without judgment, our thoughts, feelings, actions, and motivations therein. While most commonly practiced alongside the conclusion of something, like a sport season or calendar year (both of which are serendipitously upon us…it’s almost like I plan these topics out!), integrating self-reflection into our daily lives is the most effective way to derive its full benefits. This prospect can seem a bit intimidating, especially for youth athletes with jam-packed schedules, or coaches running from their day job to training. Nonetheless, because we know how impactful this practice stands to be, I highly encourage all of us to prioritize it.

To make daily self-reflection a habit, consider these six simple steps:

1. Schedule It: Before anything else, identify a realistic frequency (daily v. weekly), time of day (AM/PM, after/before ____ ), and duration (5min, 10min, 15min), that you feel lends itself best to consistent self-reflection. For athletes, coaches, and sport parents alike, I suggest reflecting daily upon arriving home from practices or games.
2. Pick Your Format: Because of the well-documented power of writing, I am an advocate of journaled reflection. However, if you’re not a writer, options abound! Record a voice note. Draw a doodle. Have a conversation with a friend. Find a medium that works for you and makes you want to engage in reflective practice.
3. Use a Model: We’ve set aside time, we’ve bought our journal, we sit down, and…now what? What exactly do I do? If you find yourself here, it can be helpful to utilize a model to guide your reflection.* For youth athletes, consider starting with a simple but specific post-practice/game What Went Well / What’s Worth Improving / What Will I Do. Conveniently, this model can apply to all of us: What did I do well as a (sport) parent today? What can I improve as a coach? What will I change, or keep doing, as an athlete? For those of us seeking a less prescriptive approach, I’m partial to What / So What / Now What.
4. Be Intentional: Reflection isn’t about detailing everything that happened in/around a practice or game. It’s about selecting a specific event (or two, or three), and examining our experience within it. Notably, if you pick a lackluster “What”, you won’t get much out of your reflection. So, how do you choose your “What”? Research suggests that reflecting on events that produced high emotion (specifically instances of frustration, surprise, or failure) yield the most significant growth for adults. Though this approach stands to be useful to youth as well, it can get a bit dicey if athletes are naturally hyper-critical, overly comparative, or lacking in maturity. For athletes in these spaces, help them stay productive by working through their reflection with them, or simply stick with a friendlier WWW / WWI / WWD.**
5. Practice Curiosity and Compassion: A key element of productive reflection is leading with curiosity and compassion over bias and judgment. Reflection is not about tearing ourselves apart for our on-field mistakes or subpar sideline interactions. Rather, it’s about inviting our more logical mind to curiously explore the thoughts, feelings, and (re)actions we had/took within a situation in order to learn and grow for future situations. The tone I encourage is one of, “Huh. That’s interesting. I wonder where that thought/feeling/behavior came from? What other options did I have?” Allotting time between your chosen event and your reflection on it can make this more open, neutral, and kind approach easier to come by.
6. Review Your Reflections: The best self-reflectors are those who, at the end of a week or month, review (and even add to) their daily reflections. For one, this practice allows us to better understand and appreciate our journey of growth, which can sustain motivation and build confidence. Additionally, it can lend us vital insight into patterns of thought, emotion, and behavior that are impossible to detect within a daily reflection. This layered approach lends itself to even greater self-awareness and development.

As I hope to have made clear, reflection can benefit all of us, regardless of our role within youth sport. If we all set aside time to intentionally reflect on our thoughts, emotions, and behaviors within the soccer setting, we will all experience positive growth in our roles as athletes, coaches, fans, and sport parents. What’s more, if we all choose to make reflection a habit, we can do it together! Sharing reflections with others not only boosts accountability, but also can deepen the quality and impact of our reflective practice. Who can say no to that win-win?!

The Top of Our Game

In the same way that age, alone, will (much to my dismay) not automatically make me wise, quality time on the field, alone, will not automatically make us better soccer players, coaches, or sport parents. Borrowing from James Bailey, “Being at the top of your game only comes when you extract from your past how to engage the future.” While time and experience lend us the opportunity to learn and grow, self-reflection is the true linchpin of optimal development and performance. In order to get the most out of our experiences, and ultimately become the best version of ourselves (on and off the field), we must commit to practicing self-reflection. Can you imagine a youth soccer environment where every party – coach, parent, fan, athlete, ref – made such a commitment? Where we all tapped into this superpower? Whew. Now that is something to reflect on.

*Because most reflective models guide us toward a certain action or concrete takeaway, they also serve the crucial function of protecting us from the very real threat of helpful self-reflection teetering into unproductive rumination.

**If a kiddo is actively struggling with confidence, I will often instruct them to restrict their reflective practice to examining three What Went Well items. When they feel that they have adequately built up their confidence (and thereby shifted into a mindset more conducive to examining mistakes), we expand the practice.

CRYSC Head Athletic Trainer, Julie Graves has seen an increase in Patellafemoral Pain Syndrome (PFPS) among adolescent athletes. This condition presents with general knee pain that can be sharp with certain movements and dull at other times. It normally is a gradual onset of pain without remembering a specific mechanism of injury or when the pain started. When diagnosed early, PFPS can be treated with at-home rehab or, if serious enough, formal physical therapy.

UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for assistance. Below is the at-home rehab program for PFPS.

Step 1: Foam Rolling

Foam rolling is KEY to muscle recovery and rejuvenation. I recommend foam rolling the whole lower body (quads, hamstrings, IT Band, glutes, and calves) to prevent injury and increase performance before and after practice or morning and night. A LAX ball, baseball, or softball is better for the calves and hamstrings as it has a smaller surface area.

• Note: It is very important when foam rolling to go slow and controlled. This should not be a quick, rushed motion. There are trigger points/knots/pain points in every muscle in our body so when you go over one of these knots/pain points, stop on them for at least 30 seconds to allow it to release. Then slowly roll down the muscle until the next one is found. This can be pretty uncomfortable/painful but it is GOOD pain!
• Heating before foam rolling is also beneficial to warm up the muscles. You can use an electric heating pad for 10-15 minutes or take warm Epsom salt bath for 15 minutes.

Step 2: Stretch

1. Quads/hip flexors: standing quad stretch, kneeling lunged hip flexor stretch. Make sure the knee does not go over the front toe and push your hips into the ground.

2. Hamstring stretch: keep your legs straight, bend over, and touch your toes.

3. Glutes: Sit on the ground, bend one leg, and put it over the knee in a figure 4 position. Reach your hands through and pull your legs toward your chest.

4. Calves: Put your foot on a wall with your heel still on the ground. Hold that with a straight leg for 30” and then bend the knee but keep the foot in place.

Step 3: Strengthening Exercises

1. Seated leg extensions with a 3-second hold 2-3 sets of 10-15 reps

2. Straight leg raise: lying on your back, flex your quad, and then raise the leg up straight to about 90 degrees and slowly bring it back down to the ground 3×10

3. Straight leg raise on your stomach: Lie on your stomach, and lift your leg straight up behind you (toward the ceiling), making sure your hips stay on the ground. Lift your toes about 15 centimeters off the floor, hold for about 6 seconds, then lower slowly.

4. Wall slide with ball squeeze: Stand with your back against a wall and with your feet about shoulder-width apart. Your feet should be about 30 centimeters away from the wall. Put a ball about the size of a soccer ball between your knees. Then slowly slide down the wall until your knees are bent about 20 to 30 degrees. Tighten your thigh muscles by squeezing the ball between your knees. Hold that position for about 10 seconds, then stop squeezing. Rest for up to 10 seconds between repetitions.

5. Body Weight Squats: 3×10

6. Clamshell exercise

7. Progression with bands

Step 4: Dry Needling

The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle. Other terms commonly used to describe dry needling, include trigger point dry needling, and intramuscular manual therapy. Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles and is supported by research. Dry needling is done by physical therapists and chiropractors. If you need a recommendation on where to get dry needling, please reach out to Julie Graves.

Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].