Category Archives: injury prevention


By: Ann Corwin Marix, ACE-CPT, LMT

When shopping for athletic shoes, most people are more concerned with the color, the brand, or whatever the latest trendy shoe is at time.  Albeit, there is nothing wrong with wanting to look good at the gym, or on the track or field, as long as it’s the right shoe for what you are doing!

Ill fitting or improper shoes can cause numerous issues with your feet, knees, hips, and even posture.  The physical fitness world offers a multitude of activities so there is a need for a multitude of proper shoes to go with those activities.  As the saying goes “You wouldn’t bring a knife to a gun fight, would you?”

Here are a few tips to get you into the right pair of shoes:

  • Do Your Research. With today’s technology, information on shoes is just a hop, skip, and Google search away! Research your activity and the apparatus needed.  With a little web surfing, you can find articles, blogs, and reviews on any and all shoes.  Be selective and objective when surfing the net, as you want to get the most helpful and credible information you can.  Once you have an idea of what to look for….
  • What’s your specialty? Seek out stores that specialize in your activity of interest.  Their staff is usually comprised of people who partake in the same activity and are very knowledgeable.  They can fit you properly and suggest the correct type and brand of shoe that would fit your needs.
  • What’s your history? If you have or had prior foot, ankle, or knee issues, take your search one step (no pun intended) further.  Make an appointment with a podiatrist or an orthopedic specialist.  Depending on the level of your injury/issue, they may run diagnostic test, x-rays, etc.  And from the information they gather, can determine the correct type of shoe and, if needed, any orthotics or other apparatus needed.

For more in depth information, The AOFAS (American Orthopedic Foot & Ankle Society) printed an article “How to Select the Right Athletic Shoes”

Following these helpful hints will increase your enjoyment of whatever activity you choose, and offer injury prevention and safety!

About the Author – Ann Corwin Marix

annAnn’s start in health and wellness was (and still is) as a masseuse after, believe or not, hiring a personal trainer.  See athletics, exercise and activity have always been a major part of my life; but over time life seemed to take over – work; raising a child; keeping a household took its toll and my “Me-time” seemed to disappear.  Long story short, what was going to be a time to make myself feel better (by getting a massage after some a personal training session) became an eye opening experience and drove me to obtain my massage license and help others in relieving pain from injuries, trauma, or simply everyday life. Wanting to get back into exercise, I became a Jazzercise instructor and then wanting a closer relationship with clients, followed that experience by becoming an ACE Certified Personal Trainer and Certified TRX Instructor.  I love providing my clients with a unique and fun approach to help motivate and drive to obtain the results they want.

Preventing Injuries in Young Athletes


By: Jamie McIntyre, B.S. Exercise Science, ACE-CPT

There are an estimated 60 million children ages 6-18 that participate in some form of organized athletics, with 44 million participating in more than one sport. In a society where many children are addicted to technology such as cell phones, video games, TVs, etc., it is great to hear that athletics are still a way of life for millions of kids. Not only do sports teach physical skills, they also teach skills such as teamwork, leadership, and strategic thinking.

Despite the many benefits of playing sports, there are some risks. Estimates show 3.5 million children aged 14 and under receive medical treatment for sport-related injuries, while high-school athletes account for another 2 million a year. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases the most common sport injuries are due to accidents, poor training practices (such as overtraining) or using the wrong gear or equipment. The good news is that many of these injuries can be prevented. Below are seven tips to help prevent injuries in your young athlete:

  1. Play Safe – probably the most obvious one is to teach your young athlete how to play a sport safely. This includes teaching proper technique (such as diving for a ball) and wearing proper equipment.
  2. Allow time for recovery – make sure your young athlete has a rest day so that their muscles can repair, rebuild and strengthen. Rest days can also help maintain a better balance between home, school and sports.
  3. Take breaks – along the same lines of taking a rest day, make sure your young athlete gets rest during practice and play. Taking breaks will reduce the likelihood of both injury and heat illness.
  4. Don’t “push through the pain” – If a young athlete is complaining of pain it is best to have them sit out a game or practice instead of letting them play and making it worse. Parents also need to be watching their young athlete for any signs of pain because they may not tell you about it. Watch for a change in their movement (limping), or wincing when making certain movements.
  5. Build Strength –Resistance training has been shown to increase both muscular strength and bone strength which will in turn decrease their chances of injury.
  6. Increase Flexibility – The International Youth Conditioning Association (IYCA) defines flexibility as: “the ability to produce and reproduce efficient static and dynamic movements at speed over an optimal pain-free range of motion.” In basic terms, flexibility is the “freedom to move.” If a young athlete’s ability to move freely is compromised, the likely outcome will be inefficient movement, decreased athletic performance and injury.
  7. Enforce an “off-season” – Young athletes who play sports year-round are more likely than others to experience overuse injuries because they aren’t giving their bodies a chance to rest and recover. Encourage your athletes to take at least three months off of a particular sport each year. Have them mix it up and play different sports during the year so that the same muscle groups are not being used continuously, leading to overuse injuries.

Overtraining is one of the most common causes of sports-related injuries. According to sports medicine researchers at the Loyola University Medical Center young athletes should not spend more hours than their age in training during a given week. Those who did not follow this recommendation were 70% more likely to incur serious overuse injuries than other types of injuries. If an athlete does experience pain or other symptoms that might indicate an injury, seek medical attention immediately.

At Ascension Fitness our philosophy is simple: Provide our athletes with the most effective, up-to-date education and training techniques to improve performance and prevent injuries. We are dedicated to changing the lives of young athletes in a positive environment.  Call us at 504-304-6205, email, or click here: to learn more about our Sports Performance Camp!

Jamie McIntyre, B.S. Exercise Science, ACE-CPT

meJamie McIntyre is the Marketing Coordinator and a personal trainer at Ascension Fitness. She came from San Diego, California where she recently completed a Master’s degree in Business Administration at San Diego State University. She holds a Bachelor’s degree in Exercise Science from Dickinson State University. Jamie received a softball scholarship to play at Dickinson State University. During her time at Dickinson State she completed an internship as a student athletic trainer which led to her passion of fitness.  Jamie loves training, softball, ringette, and watching movies.


mygroupfit. (2008, February 6). Flexibility Development in Young Athletes.

Stop Sports Injuries. (2010). Teaching Kids Safe Ways to Participate in Sports.