Outdoor Exercise Injury Prevention

None

Episode Transcript

(00:00):
And this is the WVU Community HealthForum presented by cam and Clark Hospital.
Today. I have Amanda Branch withme today. How are you doing today?
Amanda doing very well? Good,good, good. Um. We
were talking a little bit prior tostarting recording and how the allergies have been
really bad and you've been really reallybusy down at medical center doing um,

(00:22):
you said sporting stuff like that,because you're an athletic trainer down there,
and a lot of you're saying thatthere was a lot of sports going on
and you've been extremely busy, andI am very what's the word I'm looking
for? Um? I envy youbecause you're doing a good job with what
you're doing down there right now.But at the same time, I'm being

(00:43):
over here being lazy and being abum right now. So I envy what
you do down there. But UM, kind of going to what you're kind
of dealing with right at the moment, if you if you would kind of
elaborate of what you're you guys gotgoing down on down there right now.
So I'm at Parkersburg sal and wecurrently have softball, baseball, track,
and tennis that are in season andgetting ready to start postseason, so we

(01:10):
have pretty much games almost every night, and we're also getting ready to prepare
for next year, and that startingMay first, we start concussion testing for
next year. We start physicals onJune third, and getting all of the
athletes paperwork started and we're ready togo on the next year. Good good,

(01:30):
yeah. And the sporting stuffing,I mean with me starting because I'm
part of a slow pitch softball leagueover and Marryott it right now and our
season kicks off tonight and I mayhave been a little bit a little bit
too gung ho. We're trying toget ready for it. I went to
the gym down at the Health andWellness Center on Monday, and just a

(01:53):
little bit of a backstory on me. I have not been to a gym
regularly since I left the mill Terryin fifteen. So going back there and
doing the treadmill and then doing thebench, the chess press or the chess
bench that was on there, themachine down there. My chest has been

(02:13):
extremely sore for the last three days, and I almost thought at one point
that I like tore something because Iwas so so energetically trying to get somewhat
of a edge. I guess I'mnot really a hunderstand how I would word
that, but I have been sosore. I picked up my daughter last
night and I'm holding her literally astight as I can to my chest to

(02:37):
make sure that I don't lift myarms up farther than shoulder level because it
hurts so bad. But your credentials, so you have a master's degree and
you have two other licensings because you'rea licensed and certified athletic trainer. And
you said you're over at Parks forSouth, right, kind of go into

(02:58):
that master's degree and you kind ofcredentials and what you have and what you've
done because you said the last fouryears you've been to school, go into
a little kind of give us likea rundown of kind of what you've done
the last four years. Well,the past four years, I've been working
on an NBA Masters in Business Administrationwith a focus in healthcare management, and

(03:20):
I also did concentrations in strategic leadershipand finance, and I just finished that
at the end of March. Ourofficial graduation ceremonies in May, but I'm
not going to go to that.It's the same time as Parker Trick Sys
graduation, so I want to behere for my athletes absolutely, And basically
that showed me the completely different sideof healthcare than what I am used to.

(03:46):
I'm used to the first responder,like dealing with injury right when it
happens and helping an athlete get back, but this showed me the business side
of healthcare and how to make surethat you are successfully treating patients from that
aspect as well. So it gaveme a complete, you know, one
eighty on what I had learned inmy undergrad Because my undergrad I have a

(04:11):
bachelor's in science in athletic training.I also have one in biomedical sciences.
So that allowed me to take thetest to be an athletic trainer and become
a certified athletic trainer, and thenin West Virginia, I'm also licensed as
an athletic trainer. Got those arewhere those two credentials come in as well.
But there's a lot of a lotof education that goes into being an

(04:32):
athletic trainer. Absolutely, and that'sprobably and that's again for a good reason,
because you don't want to just throwsomebody into the athletic trainer thing and
then have them hurt somebody more thanthey already are. And I applaud you
for taking that many schooling hours becauseI went for a semester at Washington State

(04:53):
a while back. I couldn't doit, Like my brain was not my
brain's not fired necessarily for like theschooling aspect of things. I'm more of
a hands on person doing things likelearning it in the moment. So I
applaud you for that. That is, that is a huge achievement. And
four years of that, mind you, that is that's a long time.

(05:14):
That's a long time. And ofall things, doing it in the middle
of COVID, you said, yes, I started in fall of twenty nineteen,
right before COVID. I remember therewas there was multiple kids that were
like doing college stuff over in Marriotta, and they said that a lot of
them went to the McDonald's because theyhave like the free Wi Fi and they
would sit in their cars log ontothe free Wi Fi just to do classes

(05:36):
and just to do stuff because likeif they're if their power went out or
anything, they couldn't do anything.So they had to find somewhere else to
go. And a lot of thekids went to like sitting McDonald's parking lots
and would log onto the internet therebecause they had no other option. And
I guess. But now we're ina better place to twenty twenty three,
we're hopefully we're past this whole COVIDthing and we're back to what we would

(06:00):
consider our normal before COVID hit.But I'm digressing. Now we're going to
get into some questions for you,Amanda. With with more people doing,
like the weather is getting warmer,We've all seen it, with everything getting
more active outside, what can youdo to make sure that what do you

(06:20):
need to make sure that you don'tforget when you go and do exercise outside,
like whether it's running, say youdo like sports for example, what's
the one thing that you want tomake sure that they don't forget or you
don't forget to bring with you orto do before you do an outside exercise.
Well, a lot of people whenthey go to the gym, they
have their routine. They warm up, they stretch, they do their workout,

(06:44):
they cool down, But when theyget outside, a lot of people
forget about that, and that's importantto still have. You need to make
sure that you're warming up, coolingdown. You know you're stretching, and
you can't just start out at onehundred and ten percent the first time you're
outside and dealing with the elements.You got to start out slow and build
up to that rather than you know, going out there and running ten miles

(07:08):
the first time that you're going outto run right, it's a it's a
kind of like a what would youcall that, a crawl walk run phase
kind of thing, And kind oflike what I said when I went to
the health and won a center todo my first actual, like Jim work
out for the first time in howmany years, I think that may have
been where I messed up and Ididn't stretch out anything. And that's why

(07:29):
I'm hurting right now and it's beenand I've been hurting for so many days,
is because I don't think I stretchedenough. But then you also got
people that never stretch, but thenthey go out and play sports, like
most of the guys that I've probablyplayed softball with, or or most people
that do play sports. I've seena lot of people that don't stretch very
often, and I see that alot in high school, but it does

(07:53):
come back eventually. They end upgetting hurt with an injury that could have
easily been prevented if they had justhad that good stretching habits. And you
know, our coaches try to teachthem that, and I will talk to
them about it, But until theyface the consequences, that usually doesn't sink
in, right, it seems likewith any and this could be kind of
a thing with anything in general.But until you actually actually see the negative

(08:16):
consequences for what you do, youdon't believe it until it actually does happen.
And that could be like not wearinga seatbelt into your car and then
you get into an accident, oryeah, you go out and party on
the weekend too much and you regretit the next morning, kind of thing
like something like that. There's alwaysa consequence for not taking the proper precautions

(08:37):
before you do any sort of extremeactivities or just even like light activities too.
But with also with the like thunderstormsthat we have around here, because
we have a lot of thunderstorms aroundhere, what can people do to stay
safe if they're doing outside exercises ifthere is a storm, or what's the

(08:58):
best way to kind of prevent injuryor get hurt if there is say like
extreme weather or something like that.Well, we used to use the flash
tobang theory, and that's what alot of people just resort too, but
that we don't use that anymore.The rule of thumb is if you see
lightning or you hear thunder, it'sclose enough to strike you, so get

(09:22):
indoors. And a lot of USathletic trainers we use an app such as
weather Bug or the weather Chinel appand we can see sort of whether the
lightning is going to go above orhit us, and as soon as it
gets within ten miles, shut itdown, yea, for at least thirty
minutes until after that last lightning strikeor the last thunder heard. And that's

(09:46):
we do that practice game no matterwhat yep, yep, and I mean.
And I know growing up as akid, we used to do the
thing like if we went to thepool, for example, we'd go to
the pool and if they saw lightningstrike, everybody had get out of the
pool and you had to wait thirtyminutes between thirty minutes before you get back
in between lightning strikes, I thinkit was. And every time that a

(10:07):
lightning strike happened in that thirty minutes, it kept resetting until they finally closed
the pool. But I also kindof ties into my next question is with
the pools opening up finally and everything'sstarting to aquatically open up, what are
some tips for pool safety? Well, I have a couple of different tips.
First one and very important, alwayssupervised children in the pool. I

(10:30):
always say, even the Olympics hasa lifeguard, so you never know what
could actually happen. And you know, you got to know about those storms,
no if there's a chance for ittoday, so that you can watch
for it. And another thing thatI personally have to do myself is make
sure you're applying sunscreen every two hoursbecause you can really get burnt really quickly.

(10:54):
Yep. But also just with everythingelse, don't over exert yourself.
If you're spending an entire day atthe pool and active and you've been sitting
inside all winter, there's a bigdifference there. Yeah, don't go straight
for the deep end, kind ofstay towards the shallower end, so that
if you get exhausted or you gettired, you're not drowning in the deep
end or something like that. Sothat makes that totally makes sense. Are
there any other tips that you canthink of. Um, I always say,

(11:16):
you know, take a break inthe shade, take a break indoors.
It's not good for your body tobe out there literally all day,
right, yeah, and that andthat's kind of like with even mow and
the eat. Like my dad alwaystold me that the rule of thumb is
like if you if it's hot andyou're mowing the grass, take fifteen minute
breaks. Don't do the whole thingin one shot, because you're gonna you're

(11:37):
gonna get a hydrated, you're gonnaget exhausted. At some point you need
to take a break. And that'susually he said, usually about fifteen minutes,
mow for fifteen minutes, to takea fifteen minute break, do a
fifteen for fifteen or something like that. But puol safety, especially in people
with having like pulls at their homeand stuff like that too. I think
another idea would like if you havesmall kids, have a fence around the

(12:00):
pool is probably another good idea too, because I can't tell you how many
times that I've seen just on Facebookor just in the news or just into
any sort of media outleting in generalthat at least every summer, a child
that is under the age of I'dsay six. I'm just spitballing the age
here, but has fallen into thepool and drowned because there wasn't somebody watching

(12:24):
them, or there wasn't any sortof proper safety precautions to keep them from
getting into that pool. And Ithink that's another another good idea to have
if you do have a private poolat your house, to put some sort
of a deterrent away from the poolso that your little ones don't go running
into the pool and get stuck ordrown or anything like that. Yes,
can something back can happen, andjust a split second, it takes literally

(12:48):
a snap, and something bad couldtake place, and that's something you don't
want to have happened. But andthen we'll go on to the next question
I've got here. So as temperaturesget warmer, I know the risks of
like heat injury, heat illnesses,and stuff like that, Like heat stroke

(13:09):
I can't think of because I knowfor a fact that when I was in
the military, like heat stroke wasa big thing, or like heat injuries
were a big thing. What arethe signs that you need to look for
if say you and a friend aregoing out and you're doing some like running,
or you're outside and it's really reallywarm. What are the signs you
need to look for for a heatinjury or heat illness of that matter,

(13:31):
so you know what to do well. There's three types of heat illnesses.
You start out with heat cramps thatthen heat exhaustion, heat stroke, and
heat stroke is the one that wereally tell you to watch for that's the
most dangerous. So early signs andsymptoms would be like dizziness, muscle cramps,
being lightheaded and getting a headache,starting to go into like confusion and

(13:56):
disorientation, just getting really tired,and even sometimes nausea and vomiting, and
you know, excess of sweating.You're not in heat stroke yet if you're
still sweating typically okay, when youstop sweating, that's really bad. See,
And that's something I did not knowthat. I was always under the
presumption that if and this is comingfrom me, who I mean genetically,

(14:22):
my dad has always had like anexcessive sweating like thing. We overha,
we we overly produce sweat to coolourselves down for some reason. I've never
really figured out why. But Iwas always under the impression that if you
were sweating profusely, that you weren'tdrinking enough water and you needed to continue
to drink water in order to sweatto keep your your your body tempature down.

(14:45):
But I was never I didn't knowthat the stopping of the sweating was
the actual kind of like, Okay, now there's this is bad. Yeah.
So I mean, if you're sweatingprofusely and you're not a person that
normally sweats profusely, then that wouldbe something to be concerned about. Okay,
But the really bad thing is youknow it's hot out, you're you

(15:07):
were sweating profusely, and all ofa sudden you stop. Then at that
point it's an emergency and you needto dial nine one one at that point,
Oh wow, And what are thewhat are the kind of like and
I mean this is kind of goinga little bit more in depth with it.
If you say you do end upgetting a heat heat illness like heat
stroke, heating stuff like that,what are the what are the long term

(15:30):
repercussions of those injuries? Like whatcould if safe you show the signs and
you don't get it taken care of, what are the long term effects of
that could have on you as anindividual? So when you're in full blown
heat stroke. Your core body temperatureis greater than one hundred and four degrees
and at that point it does nottake very long at all for you to

(15:52):
have organ damage, for you tohave brain damage, things like that.
And you will see those people thatare at that heat stroke point, you
know, really struggling. They'll haveconfusion, they'll be aggressive, they may
even lose consciousness, and they're goingto have a really rapid heart rate but
in rapid breathing, but their bloodpressure is gonna plummet. They're gonna have

(16:15):
really low blood pressure. They couldeven go into seizures. So at that
point damage is very likely. Andso we always say with our athletes,
because you know, we are medicalprofessionals, so we know a little bit
about it, we immediately start cooling. So we have the state provided us,

(16:38):
you know, cooling tubs for eachschool that we fill with water and
ice, and we immediately get theget the athlete in there and call nine
one one and so the best place, so say you don't have a cooling
tub available, the best place tocool someone is ice packs under their armpits

(17:00):
and they're growing. That is whereyou can get the most rapid cooling if
you can't get them in you know, an ice water bath, and those
are the highest heat points. IfI'm understanding that correctly, then right,
so that's where you can get thebody cooled the quickest. Okay, those
areas have you know, blood flowis very close to the surface, so
you can start getting the person cool. And always if you have the option

(17:23):
to get them indoors and air conditioning, that's always a good option. To
get them out of the sun,you know, remove access clothing and all
that kind of stuff, and ifthey're alert, have them drinking water.
But a lot of times when theyget to that heat stroke point, that's
pretty much impossible. Right now,Say, if you're like, say it's

(17:45):
me and a friend of mine andwe're out doing those a normal run,
like we don't have that access tolike something cooling or something like to get
ahold of to cool somebody down.Say if I were to go down with
like heat, like a heat exhaustionor heat stroke or something like that,
what can you do if you're limitedon supplies, Like do you just you
just call nine one one immediately andthen kind of like, um, like

(18:06):
help them out the best you canor what's the kind of way to go
about that. So you would immediatelycall nine one one, right, and
then we get them to the coolestarea near you. If that's shade under
a tree, then that's shade undera tree. Remove any excess clothing because
you know more than likely it's goingto be soaked with sweat and that's not

(18:30):
going to help them cool, right, So get all that off. Um,
if you don't have ice or anything. If you can even find like
a cool cloth, have a ragwith you or some or somebody's shirt or
something that you can, you know, run under a water fountain to be
a little bit cooler to get inthose areas. But the important thing is
to get that body temperature down right. If there and then there's a house

(18:52):
there, because like I mean,most of the time, if anybody's running
it, they're more likely probably aroundsomebody's house or around a house. You
can probably give a knock on thedoor and say, hey, I have
an emergency, can you help us? Like most people around here are very
willing to help people out if they'rein an emergency or helping out with somebody
that's been hurt or X, Yand Z. So I think that would

(19:14):
be another an option to like,if you get them to a position to
where they're say under the tree andthey're in the shade, if there's a
house nearby, quickly run over thereto get something to help cool them down,
like after you called nine one onealready, so I think that would
work too. Yes, now,and again we're still on the same topic
of weather getting warmer and everything peopleLike we said, people running heat injury

(19:37):
and heat exhaustion and stuff like that. That's not the only thing you have
to worry about being hurt. Whatare some of the other things that people
can do to prevent like injuries outsideof just the heat exhaustion, heat stroke
and stuff like that, like rollingankle stuff like stuff like that. So
a big part of that that wesort of already touched on is you know,
you're stretching your warm up, butit's important to do dynamic stretching beforehand,

(20:03):
and that means stretching with movements,so your high knees, your Frankenstein's,
things like that, that you're movingand not just holding a stretch.
That's important for before you work out. You want to do those stretches,
which is called static stretching where youhold it for say twenty seconds after you
work out. That's really important andyou want to work into things, so

(20:26):
gradually increase your time in the heat, gradually increase your distance, And that's
something we do with the athletes.We work into heat acclimization, so we
don't necessarily start out in full padson the first day of football practice.
We start with just helmets and thenwe gradually add the pads. So that's
important for everybody, is to makesure that you're gradually sort of letting your

(20:51):
body acclimate to the heat, justlike you would say if you're going to
Denver and acclimating to the different youknow, trouble breathing with the air.
So and then something I preached tothe kids all the time, hydrate,
hydrate, hydrate before, during,after, because just a two to three
percent difference in your hydration level cancause your muscles to have issues. Right

(21:18):
and we during football and especially inthe summer, the kids have to come
in and get weighed before practice,and the next day if they have lost
certain percentage of weight, they can'tpractice because a lot of that's going to
have been water weight, so they'redehydrated, gotcha, So we are very
strict on that. You know,you come in, you get weighed before

(21:41):
practice every day. If the nextday you've lost ten pounds, you're not
practicing because you have lost too muchwater weight. And I mean one thing
to there's fitness smart scales out therenow that tell you your hydration level and
things like that. It's very importantto know that so that you know you're
not setting yourself up for failure beforeyou ever go out there. Gotcha,

(22:04):
And something I kind of wanted toask is I haven't really I didn't ask
anybody else's question, But I wasalways told that to retain water like not
necessarily like obviously chugging a bunch ofwater to keep water in your body.
But I was also told that ifyou eat enough like sodium, like salt,
it helps retain water. Is thatan actual true thing or is that

(22:27):
something kind of like we've kind ofmisunderstood. It's a little bit of both.
Okay, So to an extent,if you have a lot of salt,
you're going to retain more water.That's why we encourage our kids after
they've had a super tough workout todrink a gatorade because it's got those electrolytes
in it, but it's not goingto make a super super huge difference.

(22:52):
Okay, So we encourage the kidsto only use gatorade when they really need
to, you know, they've beensweating a lot. Okay, Um,
but water is the best, justbut you don't want to overdrink it because
that can be dangerous as well.Um. Typical rule of thumb is for
a normal person that you know,it's half your body weight, announces Okay,

(23:17):
that's your minimum, and then ifyou're active, you need to increase
that. So um, that's oursort of thing. And you can monitor
by your weight as well, justsort of see. But in a way,
yes, having more salt does causeit to retain, but that can
also cause problems too. So youit's a weird balance you have to find

(23:38):
right and that and and I meanthat's how I always, like I always
grew up, even even like excuseme, like even in like the like
the service and everything, like wewere told that if you I mean not
necessarily eat a bunch of like saltlike sodium and rate like rich foods like
a bunch of salt at one time, like kind of implement like um,
because pass has had a lot,like a lot of carbs in it.

(24:00):
That helps kind of because you burna lot of carbs when you run,
and that kind of helps replenish thoseand kind of it's a lot of confusion
that I don't understand, and it'sa lot of stuff that I don't understand
because I've never I don't went toI didn't go to school for that kind
of stuff. So trying to understandlike what actually works and what we're supposed
to do is I'm very um underknowledgedon that. But I would, like

(24:23):
I said, I was always toldthat you if you wanted to kind of
retain body like water to be ableto keep from dehydrating faster and to keep
kind of like to offset the heatexhaustion, salty foods was kind of the
way to go to kind of retainthat water so you don't dehydrate faster.
But um, I guess I willhave to drink water, and then if

(24:45):
I start sweating a bunch, startdrinking gait right then yep, have to
kind of balance do that balancing act, like you said, kind of go
what you said, half your bodyweight and ounces is the minimum that you
should be drinking every day. Okay, So for me, if you're if
I'm like, say, if I'mtwo hundred thirty pounds, half of two
thirty is off top of my head. I can't I'm horrible at math.

(25:06):
Uh what are you saying? Likesixty five pounds something like that? Half
of two thirteen? Yeah? Sorry, wow, I'm my brain. So
one fifteen and that's how many ouncesof water you have to drink? Is
like I would have drink one hundredand fifty ounces of water minimum, right
right? And then if you're active, how far past that one fifteen would
you say? If you're active,so we always say, you know,

(25:29):
thirty minutes before, make sure you'redoing you know, fifteen thirty ounces,
and then every half an hour orso making sure you're doing about fifteen ounces
while you're active, and then thatfifteen to thirty ounces after. Gotcha,
gotcha? So that would be anaddition to sort of your normal Okay,

(25:52):
gotcha. Um. Now my lastquestion that I've got, and this is
just the off my biggest that arethe next biggest thing is what do you
what's the kind of what you shouldyou do after you exercise? Like,
what is the like a few thingsyou should do after you're done, like
after you've finished your run, afteryou finish your workout, after you've done

(26:12):
whatever it is that you've done forexercise, what do you do after to
help prevent injury like later on?So the biggest things that I would say
is one that static stretching where you'reholding you know, each stretch for twenty
seconds. I usually tell my athletesto do it same stretch three times,

(26:33):
twenty seconds each side, and thenswitch and I tell them to stretch,
you know, their whole body,not just you know, legs if they
were running, Stretch everything. Andthen I a lot of times encourage them
to foam roll afterwards. That willa lot of times get rid of that
delayed on set muscle soreness like youwere talking about earlier. That's that's delayed

(26:53):
on set muscle soreness. So foamrolling and everything like that will sort of
get that lactic acid out of yourmuscles and not keep it there, gotcha.
And so when it stays there,that's when you get sore. Gotcha.
And then I encourage them to,you know, immediately try to eat
something usually heavy protein, so likepeanut butter, sandwich, chocolate, milk,

(27:19):
like high protein stuff right after yourworkout, gotcha. Yeah. I
mean I'm not a big fan ofchocolate milk. I mean I like chocolate
milk to an extent, but Imean for some reason, I I've known
a couple of people that have drankmilk before workouts for some reason, and
I don't know how they can doit. And I mean I've talked to
a few people about this before,but I've seen there was a guy that

(27:41):
I used to know that would drinkI almost would say, almost a half
a gallon of milk prior to workingout, go work out, and then
finish the half gallon when he gotback. And I'm like, how do
you do that? Like that isjust like it just makes me sick even
thinking about it. Well, Irecommend it after, right, but and
I know a lot of my athletesafter they do a heavy lift immediately,

(28:03):
you know, have peanut butter andjelly sandwiches or chocolate milk and stuff like
that just for that high I meaneven a protein bar something to you know,
replenish that protein because that is whatbuilds your muscles, right, so
when they're getting broken down during theseworkouts, then and then you go eat
protein you're allowing it to you know, have the tools to get built back

(28:26):
up, right, because because inessence, you're taking the muscles and I
mean for a lack of a forme being like I said, not knowledgeable
in this, it's basically tearing apartthe muscle and then whenever you eat the
protein. From my understanding is it'sputting back the protein into that muscle to
rebuild it stronger. Correct. Okay, I just want to make sure I

(28:48):
was on the right page of thatbecause I was always told that it's basically
you're tearing that muscle apart and ifwhatever you eat afterwards kind of dictates how
that muscle repairs itself. Yeah,that's why we encourage carbs before you work
out to have that extra store ofyou know, and we don't say right
before you work out. We're talkingabout like when you're running a half marathon,
a couple of nights before or thenight before. You know how they

(29:11):
always have you know, spaghetti dinnersright before the half marathon. Yes,
so loading up with carbs before heangives you that extra energy store to use
while you're working out, and thenafterwards is your protein to make sure that
you know, you have the toolsthat you need for your muscles to recover.
Gotcha, gotcha? And then kindof one more, just one more
question that I've just kind of poppedinto my head. Is it because I

(29:34):
know a lot of people like torotate their workouts sometimes, or like they
rotate like some people do arms oneday, some people do chest the next
day, some people do legs andthen they do abs on another day.
Is that that's a good Would thatbe still a good routine to not do
the same the same amount, likesame workouts in repeated session, like do
legs and then legs again the followingday. Yeah, that's definitely a thing

(29:56):
to do because you will see withour athletes that are working out the same
muscles every single day, towards theend of the season, we start having
overuse injuries. Okay, because youknow that same muscle is getting worked out
all the time, especially with runners, when they're running every day, every
day, every day, it startsto take a toll. And so if

(30:18):
you're doing, especially with strength training, rotate the body parts. If you're
doing upper body one day, dolower body the next day. Give your
muscles some time to recover in betweeninstead of just overloading them constantly, right,
Yeah, you don't want to Youdon't want to have that overload injury
that you were saying, Like,I mean, I can tell you how
many times where people just skip legday and they just do all upper body

(30:41):
and their toast by the end ofthe season, or they're toast by the
time they get past a few monthsof doing it. They just can't keep
up. But I mean, isthere anything else that you want to touch
on, Like, is there anythingthat I missed, anything that you want
to kind of highlight? Just themain thing, you know, watch your
temperature and humidity. If you've gothigh temperature and high humidity, that's dangerous

(31:03):
to be outside. You're setting yourselfup for failure. Prevention is the best
thing. So we have a machinethat we actually put out for practices and
it gives us a zone, whichyou can find those on the zones on
the National Athletic Trainers Association website.They talk about the different zones and where
you're at versus temperature and humidity,and it shoots out this number and if

(31:23):
it's in a certain stage, wedon't practice outside. So we have this
machine that tells us and it sendsit right to our phone, and you
know, we'll get an alert ifall of a sudden you're in the black
zone. Okay, everybody, you'redone. So that's something that you need
to watch. And you can easilylook at. There's charts out there that

(31:44):
you can find that has the temperatureand the humidity, and you can on
a weather app you can easily seethose two numbers and it'll show you what
level you're in and what accommodations tomake. The Weather Channel has a chart
even, Yeah, and that's that'sa huge prevention tool too, just even
before you go outside, Like that'sa huge prevention tool so that you don't

(32:05):
put yourself in a risky situation towhere you're outside and it's really humid and
really hot and you put yourself outthere to get hurt, right, So
it keeps you from getting hurt,and that that's against good. I did
not know that they had the thethe device or whatever they put out there.
I did not, so wet BobGlobe thermometer is what it's called Bob

(32:27):
Globe thermometer and we just received thosethis past year. Um, so every
high school has one in the states, so we're all using those and a
huge part of an athletic trainer's jobis prevention. So we'd aren't there to
just treat the injuries. We're thereto tell you how not to get hurt.
So, Um, that's a bigpart of our job. Too.

(32:50):
Good. That's that's good. Ilike that. I like that a lot.
But if there's nothing else that yougot from me, Amanda, I've
got nothing else for you. Um. I appreciate you coming out today.
I appreciate you doing this interview withme. Then you you're over at Parkersburg
South doing the stuff over there,like you said, yep, Um,
you'll probably you are you on likethe field during games and stuff like that.

(33:12):
Yes, I am. So ifyou go to a Parkersburg South game,
you'll probably see her on the sidelineor she'll be out running around doing
her thing. But like Amanda said, everybody, please drink water for just
your safety and for your health.Drink water. Make sure that you have
plenty of it, and don't gooutside if it's too hot or too human,
just don't do it. Um.But again, I appreciate you coming

(33:35):
out, Amanda. I thank youfor being part of this and everything that
you have done over at parks forSouth and with cam and Clark. But
if that's all we've got, i'mgonna sign her off here. That was
the WVU Community Health Forum presented byCam and Clark Hospital. Again. That
was a man to branch with theath Tuesday, certified and license athletic trainer

(33:55):
over with the Parkersburk South High SchoolAnd we'll see you guys in the next episode.