Colin Diment is a Certified Athletic Trainer with a wealth of experience in sports medicine and performance therapy. He works with prestigious organizations and elite athletes to optimize performance and prevent injuries. Currently, Colin serves as a Certified Athletic Trainer for the Los Angeles Lakers and USA Track & Field. He has also held positions at the University of Michigan and Mississippi State University. His expertise and commitment contribute to the athletes' success in achieving their goals. Colin's passion for sports medicine and dedication to helping athletes reach their full potential have earned him a reputation as a skilled and reliable Certified Athletic Trainer.
Controlled Articular Rotations (CARs) are a systematic routine to help maintain and improve your joint mobility by taking each individual joint through its full range of motion. Transcript: "Hey, Lee, this is a great question. Controlled Articular Rotations, or CARs, are simply mindfully and intentionally taking your joints through their full range of motion. They're beneficial because movement is what lubricates and hydrates and maintains the health of your joints. Most traditional exercises and certainly training for sport is working through the same patterns of motion over and over and over again. And in doing that, we tend to only use a really small percentage of our total mobility. Now, the body is a great adaptation machine, in that the things that you're doing and the patterns that you're expressing, your body will give you more of, and it will get better at them. And the patterns and the ranges of motion that you're not using, your body will start to restrict and limit, and you won't have access to those ranges of motion anymore. So CARs are a systematic, routine way to make sure that on a regular basis, you're taking each individual joint through its full range of motion, which helps maintain and improve your mobility and maintain the long-term health of your joints."
When people ask this question, they are often looking for a list of commercial products that they think will make a difference in their recovery. While these products can be beneficial, the key to real recovery is getting quality sleep, eating whole unprocessed foods, and staying hydrated with enough protein, carbohydrates, water, and electrolytes. Transcript: "This is a good question, it's a very common question in my experience. When people ask this question, it's almost like they're looking for a list of commercial products that they can buy like a massage gun or a norm attack or an egg, some device, they can buy that they think is going to make all the difference in the world for their recovery. And while there are a number of products like that that are beneficial and have some value, the Real Recovery tools that And humans in general need to prioritize our sleep diet, hydration. I know that seems very basic and probably a little cliche and unsatisfying but it's the cliche answer because it's true. Sleep is the time when your body is actually doing the work of recovery and healing and regeneration. So if you're not getting quality sleep, that's the first place to start. That's very low. Low-hanging fruit. Very easy to start to make those improvements. Diet is another big one. The number of professional athletes. I've worked with who think that fast food is acceptable fuel for their body would probably blow you away. So starting to prioritize whole unprocessed Foods getting enough protein enough, carbohydrates enough, water and electrolytes Um, all of those are much more low-hanging fruit than any type of device, you might buy. So, those are the places to start."
Cryotherapy may or may not work for you, so it's best to try it and see if it feels beneficial. However, it is usually more expensive than just using a bucket of cold water and a bag of ice. Transcript: "Great question KO. Let me preface my answer by saying the same thing I would say about a lot of different modalities. Which is that regardless of what I say, or anyone else regardless even of what science says, if you use something and you feel like it helps you, you feel like it works. It works even if it's just the placebo effect. At the end of the day, we're all running and of one experiments on ourselves so whether that's With our diet, with our training, with our recovery with cryotherapy, we have to figure out what works for us. So all of that being said, my personal opinion about cryotherapy is that for most people in most situations. It's probably a waste of time. It's generally pretty expensive. Pretty hard to get access to and its benefits. Generally are not much different than a cold. So, I'll give you an example. I worked in a facility that had open access to a cryotherapy chamber. The players could use it whenever they wanted and I never saw anyone use it. Ever guys would go to the cold tub. None of them ever went to the cryotherapy chamber. So I would say certainly try it. See if it works for you, but you'll probably get most, if not all. Tall. If not more of the same benefits simply with a bag of ice and a bucket of water."
Calcium and magnesium are important for bone health, but it's also important to load your body with the forces of gravity in order to maintain your bone health. Resistance training is one of the best ways to do this. Transcript: "Hey, Laura, this is a great question. Calcium. And magnesium are definitely important. Those are some of the fundamental building blocks of bone. So if you don't have enough of them, there will definitely be some consequences for bones for bone health. But there's definitely much more to it. And the biggest thing to consider is load your body and your bones respond to the load, and the forces that are placed upon. It, one of the best examples of this which speaks to Directly to your question is in astronauts when an astronaut spends a bunch of time, up in space at the space station. Their bone density drops really quickly because they don't have the forces of gravity on them to stimulate them to maintain their bone health. So when an astronaut comes back from the space station, almost always there suffering from some degree of osteoporosis and it takes time back on Earth being loaded. It Again, by the forces of gravity to rebuild their bone health back to normal levels. So we can learn from that and recognize that we need to be loading our body and loading our bones to maintain our bone density to maintain our muscle mass. So resistance training in particular, is one of the best ways to maintain your bone health, as we get older"
CrossFit has had an impact on the fitness culture, both positively and negatively. Mainly due to its focus on high intensity interval training, it often overlooks important aspects such as absolute strength, aerobic work, and technical skill development. Transcript: "This is a great question. There are a number of different ways to answer. It CrossFit has definitely had a pretty big impact on the fitness culture. The fitness industry, both positively and negatively, but one of the first things that comes to mind when I see this question is the influx and the focus on high intensity interval training or hit workouts, which I think are based in the CrossFit mentality where A workout is a competition. I'm going to go all out. I'm on the verge of throwing up my heart rates through the roof and people have this idea, I think at least the general public that you're getting everything you need out of that, right? You're getting strength work, you're getting your cardio because your heart rates up, but there's so much more to athletic development than just high intensity like lactate threshold type work. I think coming from Crossfit People tend to miss absolute strength. They're never really working close to their true max. They tend to miss like true aerobic, base of like longer steady-state, aerobic work. And there's also not that much technical focus and skill development among crossfitters. So those are some of the initial things that come to mind. But I'm definitely looking forward to some of the other answers because there's a lot of different ways to answer this question."
For effective injury recovery, the three main tools you need to work on are movement, nutrition and sleep. Make sure to move in a safe, controlled way and focus on having a healthy and balanced diet full of vitamins and minerals, as well as getting quality sleep. Transcript: "This is a great question and there's already two really good answers. And the thing that stood out to me from those two answers is finding the balance between relative rest and movement. Okay, so after an injury of course, you are arresting and refraining from anything that's going to make the injury worse. Okay? So anything that's causing more pain or inflammation or tissue damage either during the activity or after is stuff that you need to hold off on that. You need to work back up toward But within that, you need to get as much movement as you reasonably can that is the rehab process after an injury is slowly and methodically reintroducing movements in a safe controlled way and building that back up until you have full control over the injured area again, okay? So movement is Far and Away the recovery tool of choice. It is the only recovery tool and everything else is kind of supportive. I love that but beyond that the to low-hanging fruits to dial in our, your nutrition and your sleep, those are the building blocks for recovery and the time in which recovery actually happens the food, you eat, should be healthy and balanced, and filled with the vitamins and the minerals that are necessary for rebuilding that tissue and it's the time to die. Dial in your sleep and get the best quality sleep that you can to help support the injury recovery process, okay? So it's basic, it's not highly marketable, but movement sleep and nutrition. Are the three primary tools."