Guest Blogger- Trainer Kristen- Sleep

Athletic Training Blog Series

Sleep

Sleep. We’ve all heard how important it is. They have even adjusted school schedules to better suit each age group of students and their sleep patterns. However here we are, in a world turned upside down, and we are each making our own schedules, and sorting out what works best. I can personally say I have had some wild dreams, and some days I am in bed by 9pm and others I am up till 2 am. It is getting better-but it takes work. 

Did you know there are 4 stages of sleep? And each one will determine how you feel when you wake up, and how you function during the day.

• Stage 1: Non REM Sleep-this is the change over from wakefulness to sleep. A few minutes long, heartbeat/breathing, and eye movements slow. Some twitching may occur.
• Stage 2: A stage of light sleep before you enter REM. You are in this stage repeatedly over your entire sleep-more than any other stage
• Stage 3: Non REM sleep. Deep sleep needed to awake refreshed, occurs mostly in the first half of the sleep, heart rate and breathing are the slowest of the night
• REM Sleep-first occurs 90 minutes after falling asleep. Most dreaming occurs during this, breathing can be irregular, heart beat and blood pressure reach near waking levels, arm and leg muscles become paralyzed so you do not act out dreams

There are 2 other big things that affect our sleep cycles are Circadian rhythms and sleep wake homeostasis. Circadian rhythms direct a variety of functions such as metabolism, body temperature, hormone release, and wakefulness. It runs on a 24 hour clock and synchronizes with environmental factors such as light and temperature. Circadian rhythms will continue even without those cues (ie a Blind adult). Sleep wake homeostasis keeps track of your need for sleep. It reminds you when it is time to go to sleep and regulates intensity. This causes the drive to sleep to increase every hour awake, and you to sleep more deeply after a period of deprivation. Sleep wake homeostasis can be affected by medications, diet, caffeine intake, alcohol, stress, and sleep environment. 

Teenagers need 8-10 (closer to 10) hours of sleep a night to function normally, whereas adults need 7-9. There are some easy ways to help us get the right amount. 

• Set a schedule: In this weird time for a teenager that could mean they go to bed later, and sleep later. This is actually very normal for their Circadian rhythms. There was a great article in the Boston Globe about this (See below)
• Exercise 20-30 minutes a day. But not within a few hours of going to bed
• Avoid Caffeine, Nicotine during the day (especially later in the day) and alcoholic beverages before bed.
• Take time to relax before bed: take a bath, listen to music, read a good book
• Create a space for sleep: avoid bright lights, loud sounds, set a comfortable temperature. Limit Screens-screen time can mess up sleep
• Don’t lie awake in bed. If you can’t get up and do something to help you feel tired
• If you think you have a sleep disorder-see/talk to your doctor. They are very treatable.

Use this time as a way to reset your sleep. You will feel better for it.

https://www.bostonglobe.com/2020/05/05/lifestyle/teens-up-all-night-sleeping-half-day-endless-netflix-binges-lockdown-kids-carve-out-whole-new-schedules/

https://www.bostonglobe.com/2020/05/06/metro/whats-up-with-our-dreams-lately-sleep-researchers-cite-extraordinary-circumstances/

Information for prospective fall 2020 student athletes- updated 6-18-2020

Every year in the high school athletics world, the end of the month of May marks a shift towards spring tournaments AND a time to begin looking and planning for the fall season.  This year is certainly different, but we are excited to begin looking towards the future and a 2020-21 Bulldog Athletic year.

Although much remains unknown about the fall, the CHS Athletic Department is busy planning for the season.

We offer 9 Varsity programs in the fall season.  Below is a list of programs we offer, head coaches and team levels:

Girls Programs-
Volleyball- Head Coach Pat Cawley- Varsity, JV, Freshmen
Cross Country- Head Coach David Hiltz- Varsity (no limit to roster-size- open to all four grades)
Soccer- Head Coaching position currently vacant- search for new coach has begun- Varsity, JV
Field Hockey- Head Coach Chrissy O'Connor- Varsity, JV
Cheer- Head Coach Stephanie Parker- Varsity (game day and competition teams)

Boys Programs-
Cross Country- Head Coach David Hiltz- Varsity (no limit to roster-size- open to all four grades)
Soccer- Head Coach Danny Erickson- Varsity and JV
Golf- Head Coach Mike Barucci- Varsity (open to all four grades)
Football- Head Coach Anthony Fallon- Varsity, Sub-varsity (all grades welcome)

As is always the case as we head into June, many of our fall coaches are going to be holding "Sign-up and Informational Meetings" but they will certainly look differently than they have in past years.  Online Registration for Fall Sports will begin at some point in the coming months but seeing info below and acting accordingly will be helpful to us all!

See below for sports specific information regarding "sign-ups" for each of our individual sports:

Golf:
If you are interested in trying out for the 2020 CHS Golf Team please fill out the form below with your contact information. More information about the golf team and the tryout process will be shared in the coming weeks. Contact coach Mike Barucci with any questions- baruccim@cantonma.org.     https://forms.gle/W71s1ra2VfW2HkgY8

Boys Soccer:
Anyone interested in joining the boys soccer team should check out the information found at this CHS Boys Soccer Blog Entry- (click here).

Cheer:
Anyone interested in joining the fall cheer team should fill out the form found at this link. 

Girls Volleyball:
Anyone interested in joining the Girls Volleyball program should fill out the form found at this link. 

Girls Soccer:
The CHS Athletic Department is in the process of hiring a new CHS Girls Varsity Soccer Coach. Any sign-ups for the Girls Soccer program will be opened up after the naming of a new head coach.  Keep an eye on this blog for info.

Football:
Many interested football players have already reach out to coach Fallon but anyone who has not yet done so and is interested in playing, should email coach Fallon asap at anthfals1@comcast.net

Field Hockey:
Anyone interested in joining the Field Hockey program should reach out to coach O'Connor in the coming weeks to make sure she has your contact information. rsd.oconnor@gmail.com

Cross-Country- 
Anyone interested in joining the Boys or Girls Cross Country program should fill out the form found at this link. 

Attention Bulldogs! LAST Uniform Drop-Off opportunity Tuesday- May 26

We have added an additional opportunity for Bulldogs to pass in uniforms they owe.  Tuesday, May 26th from 11:00am to Noon under the circumstances listed below.  Seniors are reminded that these uniforms are important to our future and we need them back.  Participation in upcoming senior events will be limited if uniforms are not returned. 

This blog entry is for all 2019-2020 Bulldog who may still have a uniform they need to return to the CHS Athletics Department.

Bulldogs who still have a uniform to return may do so on Tuesday, May 26th from 11:00am-Noon at CHS.  Given the abrupt closing of the school building back in March, many of our student athletes were unable to return their winter or fall uniforms.  It is so important as we wrap up the school year, that we get all of our uniforms back.

Please make every effort to return ANY CHS UNIFORM that you have from this past winter or fall.  These are so important for us to have as we head into new and challenging athletic seasons in 2020/21.  Our coaches have provided us with lists of those who have uniforms.  Please help us out and return them tomorrow if at all possible.  Replacement costs for our uniforms are not cheap.

INSTRUCTIONS for drop-off-

I (Mr. Erickson) will be stationed outside of the main office at CHS somewhere near the athletic entrance to the school.  Student or parent can drive up to that entrance and we can coordinate a socially distant and safe handoff of the uniform.

• Please follow all social distancing guidelines put out by the State. 
• Please wear a mask if getting out of your car.  
• The only reason one may exit their car is to deliver the uniform.  No socializing with other students will be allowed while dropping off.

Thank you in advance for helping us out with this important responsibility and will following all guidelines.

Go Dogs!

Vaughan signs NLI to play Lacrosse at Cabrini

Vaughan in action in 2019

Vaughan at his signing

The Canton High School Athletic Department is thrilled to announce that Tommy Vaughan- class of 2020- recently signed his National Letter of Intent  to continue his academic and lacrosse career at Cabrini University in Pennsylvania- just outside of Philadelphia. Vaughan was surrounded by his supportive and proud family during the ceremony- which was held at his home due to the current social distancing guidelines.

Vaughan has been a much decorated member of the Boys Lacrosse program here at CHS since transferring from Xaverian Brothers High School to become a Bulldog in the fall of 2018. Between CHS and XBHS, Vaughan was a four-year varsity player. Vaughan was named to the Hockomock League All-Star team for the 2019 season which saw him break the Bulldog single season scoring record notching 86 total points while netting 66 goals. These are absolutely amazing numbers. His epic season led towards him being elected captain for the 2020 season that sadly never happened.  It is clear to anyone who follows CHS boys lacrosse that Tommy was set to have a remarkable final campaign for the Bulldogs.  Vaughan's prowess extended onto the ice in the winter where he helped the Bulldogs earn back-to-back State Championships. 

Vaughan's coach during his record-breaking junior year season was Bill Bendell- who retired after last season after 16 years at the helm of the CHS Boy Lacrosse program. Bendell praised Vaughan upon hearing the news about Cabrini-

"Tommy is one of the most talented lacrosse players I have ever coached.  He had a tremendous season for us last year and did everything we asked him to do. Tommy's unbelievably strong work ethic and preparation along with his unparalleled stick skills gave him a healthy self-confidence and swagger that really elevated our play as a team.  Tommy played his best in our biggest games- including key wins in the regular season over a previously undefeated King Philip team, Mansfield, and Scituate along with clutch performances in both playoff games. I am really proud of Tommy's growth on and off the field at CHS and I look forward to his continued success at the collegiate level."

Vaughan isn't heading to just your average college men's lacrosse program.  Cabrini University Men's Lacrosse team were Division 3 National Champions in 2019 posting a record of 22-2 en route to the title- defeating Amherst College in the National Championship game.  The team was off to a 4-1 start this spring, before the remainder of the season was canceled. Vaughn is certainly joining a high-level lacrosse program.

Vaughan with his proud parents and two brothers

Vaughan had this to say upon his official signing-

"The past few years at Canton High School and growing up and playing Lacrosse in Canton have been a dream come true. Thanks to all of my Canton Youth Lacrosse coaches, Canton High School coaches, and Laxachusetts coaches and to all of my family and friends and teammates. I'm extremely proud to continue playing at Cabrini University."

The entire Bulldog Athletic community is proud of Tommy and excited to watch his journey continue at Cabrini. They are getting a truly special Bulldog.  Best of luck Tommy!

Guest Blogger- Trainer Kristen- Protein Supplements

Athletic Training Blog Series #12

Protein Supplements

Protein shakes and supplements have taken over the world. But what do you actually know about them, and how should you go about choosing the best one for you. For starters most people get enough protein in their daily diet and do not need to supplement. A 150 lb person needs about 55 grams a day, while a 200 lb person needs 70 grams. The recommended daily allowance (RDA) is .8grams per kilogram. An egg, a half cup of chickpeas, or a cup of nuts is 6 grams. A deck of cards sized piece of chicken or fish is about 30 grams. Americans consume about 65-90 grams a day on average. 

Now there is the population of athletes looking to make gains, or increase their weight/size/strength for their sports. This is how supplementing can be beneficial. I am a huge believer in eating real food, but I totally understand in the chaotic life of a high school athlete-there is not always enough time in the day to eat all you need and a shake can be a quick additional meal. If you are in the population looking to “bulk up” you only need 20-40 additional grams of protein a day, which is the equivalent of a can of tuna. 

So now what to buy? Whey protein is a milk based protein and the most common.  It is also known for quick absorption.  Plant based protein powders tend to have less protein content, but are a good option-particularly rice and pea based proteins. They have been shown to help in muscle growth the same way whey does. The biggest suggestion I can give is to look at the actual ingredients before purchasing a protein powder. The less additives the better, especially since many are not regulated by the FDA. College athletes should be aware since some include items that are banned substances. I have included some links about a few different options. 

https://www.healthline.com/nutrition/best-protein-powder#section9

https://barbend.com/ghost-whey-protein-review/

Guest Blogger- Trainer Kristen- Hydration

Athletic Training Blog Series #11

Hydration

The weather is starting to get nicer and warmer (let us all hope it stays) and we are taking to the streets to walk, run and bicycle to help stave off the quarantine crazy. Are you staying hydrated? Hydration is key for so many things, including helping our immune systems fight off illness. Our body systems run most efficiently when we have the correct balance of water and electrolytes. Our fluid levels help control blood pressure, body temperature, heart rate, and even metabolism.  Even a 2% decrease in hydration can lead to a less than optimal performance. Severe dehydration can lead to severe anxiety, confusion, faintness that is not corrected by lying down, rapid breathing, and a weak rapid pulse.

So here we are on the quest to stay hydrated, what counts? What doesn’t count? How much should I be drinking? You do not necessarily need to drink water to get your water intake. Many foods have high water content-oranges, or salads for example-and can count towards your daily totals.  How about the giant coffee from Spot? Coffee and the caffeine it contains are diuretic, however the amounts in a cup of joe are largely outweighed by the fluid contained in the beverage. So yes enjoy that cup of coffee. How many glasses of water should I drink? We have all heard 8 8oz glasses a day of water. That is a great start, but everyone is different. A better rule is that you should have to urinate every 2-4 hours and your urine should be a light shade of yellow. If you go all day without a pit stop at the bathroom and your urine is dark-you are dehydrated.

When you are exercising you need more water, because you lose more when you sweat. Headaches and cramping are signs you are dehydrated, however they come on well after you have become dehydrated. This is why I preach hydration all day and all week so that you do not end up cramping mid game. Coach Hughes can be seen at times carrying his gallon of water around school. One way to determine your fluid intake is to weigh yourself before a workout, and then again after. You need to replace the fluids lost (pounds lost) Colleges and some high schools use this practice during preseason to help prevent heat illnesses as well as dehydration.

So in short, eat good foods, and drink water. Fill those water bottles and bring them with you on your exercise if possible.  Enjoy that “high quality H2O” 

Guest Blogger- Trainer Kristen- Jersey Finger

Athletic Training Blog Series #10

Jersey Finger

Jersey Finger is an injury to the distal phalanx attachment of the Flexor Digitorum Profundus (FDP). In other words the tendon on the palm side of the finger tears off at the last joint nearest the finger nail. It typically occurs on the ring finger(75%)-but can happen on any of them. It is most common in contact sports that can allow grabbing of jersey’s etc. Football and basketball are the ones with the highest rates of occurance. 

The injury occurs when grabbing a jersey or the like and the FDP tendon ruptures and contracts within the finger. Think of the Achilles Tendon ruptures they show on ESPN in slow-mo but on a finger sized scale. 

So how do we diagnose this, and then what is the treatment from there? The athlete will present with limited to no pain, but there was some pain at the initial rupture. He or she will not be able to flex (Bend) or extend (Straighten) the last digit and joint of the finger. It may present as slightly bent, but the athlete will not be able to move it. A referral to a hand surgeon/specialist is the best option. They will perform X-Rays, as well as potentially MRI/CT scans as deemed necessary. Unfortunately for athletes- if there is a complete tear, the treatment is surgical. If it is not surgically repaired, the athlete will lose complete function of that joint. 

Post Surgical care is very important for return to full activities of daily living and eventually to sports. The athlete will initially be in a splint limiting movement. After that PT/OT is essential. It takes approximately 2 months for the surgical care to have healed, and then 2-3 months before the athlete can return to sport. PT/OT will work initially on regaining range of motion, as well as breaking up scar tissue. Once that has returned to normal limits, they will begin strengthening. Some will recommend taping or a brace (yes they sure do make a brace for your fingers in this instance) for the short term return to sport, but like all injuries we want the athlete to return to pre injury state and not need a brace or tape to participate.

Howarth steps down as Girls Soccer Coach

After a very successful seven seasons at the helm of the Canton High School Girls Soccer Program, coach Kate Howarth announced this week that she is stepping down as the team's head coach.

Coach Kate Howarth addressing her team in her first season
as Head Coach of the Bulldogs- 2013

Howarth is only the 6th head coach in the program's 36 year history. She has been a fiery, inspirational force on the Bulldog sideline while guiding the team to the state tournament in each of her seven seasons. The team's record under Howarth was an impressive 73-49-13 including two trips to the South Sectional Semi-Finals (2016 and 2019). 

Howarth's positive impact could be seen far beyond the wins and tournament runs.  As an accomplished D1 College soccer star (University of Miami) with a stint in the Women's Professional Soccer League with the Boston Breakers, Howarth was a role model for all of our student athletes- particularly members of her teams.  Her decision to step away from CHS is just her latest modeling of excellence as she is stepping down to pursue her life-long passion to play high level professional soccer- explained below. 

As Director of Athletics and the Head Boys Varsity Soccer Coach here at CHS, I want to thank Kate for all she has brought to our Bulldog family.  She has grown a great deal in her time here at CHS. She provided a professional soccer mind and competitive attitude that are rare in the high school game.  Beyond that, she is a great person. She will be missed! Good luck to her in pursuing her next goals and dreams.  If anyone knows how to go fight for something, it's Kate. Let's all support her as she takes her next steps. 

Below is a message from Coach Kate Howarth to the Bulldog Community- 

Howarth's Bulldogs celebrating a goal
during the successful 2016 season

When I took the job seven years ago, I took it because I wanted to teach girls the game I love so much! But more importantly, I wanted to learn and grow and be someone who the girls could count on. I wanted to teach them to believe in themselves more than anything else. 

I am overwhelmingly grateful to have been given the opportunity to work for these girls for the last seven years. And they have taught me and given me more than I could have ever imagined. Coaching has made me a better player, a better leader, and more importantly a more understanding human. 

Throughout my coaching journey at Canton, we have had really amazing comeback wins, some gut-crushing overtime loses and everything in between. We have had challenges and adverse moments, but every single one of those moments we turned into a chance to become more equipped, mentally tough humans. Those have been the moments I have cherished the most. 

It has really been an absolute honor and I’m extremely grateful that Danny Erickson looked past my young, inexperienced self and trusted me to learn and lead the program he has so much invested in. I’m very proud of these girls and what we have built during my time here. We have earned respect, established expectations and maintained a consistency of winning. We didn’t always get the result, but we played a brand of soccer that I was very proud of. 

Watching these girls become better soccer players has been fun but watching them grow and become amazing young women, that is what has been really special to me. My hope is that they take these things with them in whatever they choose to do in life. 

It took me a long time to think about and make this decision. I’ve been telling these girls for seven years now to chase their dreams and that they are the only person standing between them and what they want. That being said, I think it’s time I start taking my own advice.

As many of you found out courtesy of Josh Perry on Twitter a couple months back, I got called into preseason camp for the Orlando Pride. I just have some unfinished business that I need to take care of. 

I have always told these girls to give everything they have and leave it all out on the field and I have always expected the same of myself. While walking away isn’t easy, I can walk away knowing I did just that. 
Thank you for everything! I loved calling Canton my home for the last seven years. And I’ve always been so proud to wear the C on my chest. I cherish my time here in Canton and will miss it very much. Thank you, from the bottom of my heart. 

Tourgee and Quan honored as Hock Scholar-Athletes

Each May, the Hockomock League celebrates educational athletics by honoring a male and female graduating senior from each of our 12 schools.  These 24 graduating seniors represent the best from their collective schools when it comes to excelling both in the classroom and on the playing field.  Ordinarily, our league's 12 principals and ADs host a banquet at Lake Pearl in Wrentham where the 24 amazing student athletes and their parents convene to be celebrated and honored. Long ago I had circled May 7th on my calendar as this event is one of my favorite nights of the Bulldog year.  Unfortunately, like so many other annual highlights of the Hock spring schedule, this event was postponed.

Caroline Tourgee

Although we won't be meeting to celebrate these two high achieving Bulldogs, our Canton recipients deserve our recognition and praise.  Canton's recipients of this year's Scholar-Athlete awards are Caroline Tourgee and Nathan Quan. They both value and understand the responsible balance between academics and athletics and, as a result have achieved great heights in both.

Caroline Tourgee has been a three-sports standout at CHS for the past four years.  She has made enormous contributions to the Soccer, Ice Hockey and Lacrosse teams for each of those seasons. She has helped to lead all three of these programs to great successes and more importantly- great memories and experiences for so many student athletes.  Caroline will be continuing her education at Providence College.

Nathan Quan made the Varsity Baseball team as a freshman and has been a key member of the team since- playing short stop for most of that time.  In many ways, he has been one of the faces of the program since he walked through our doors.  He had his team perched on the edge of a season that was looking to be great this spring. In more recent years, he has become a leader and huge asset to the Indoor Track team where he was key to the team's recent growth and success. Nate will be continuing his education at the University of Connecticut.

Nathan Quan

CHS is proud of both of these shining examples of student athlete excellence, as well as the hundreds of other Bulldogs who also commit fully to excelling in the classroom and in the athletic arena.  Caroline and Nate were two of many deserving Bulldogs in these areas of excellence.

Both Caroline and Nate, like so many of their classmates, were denied the opportunity to close out their Bulldog careers on the field this spring.  They were both expected to be major contributors to their respective sports and leaders.  I, like so many Bulldog fans, were so looking forward to these great role models closing out their careers on top.  Although they were not given that opportunity, I know that the paths they blazed while wearing the Green and White over the past four years, will make pay huge dividends to each of their futures as well as to the Bulldog teams of the future.

Thank you and Congratulations to Caroline Tourgee and Nathan Quan- 2020 Hockomock League Scholar Athlete Award winners.

Click here to view the Banquet Program. 

Guest Blogger- Trainer Kristen-Low Back Pain

Athletic Training Blog Series #9

Low Back Pain

Low Back Pain is one of the most common complaints across society, and the cause of many doctor visits. There are many causes of this issue. Mechanical issues such as:

• Sprains & Strains
• Intervertebral Disc Degeneration
• Herniated or Ruptured Discs
• Sciatica (that’s a blog for a different day)
• Traumatic Injury
• The Spondy family of injuries
• And many more

In addition to these there are additional factors that can increase our risk of developing low back pain. Age, fitness level (or starting a new fitness program/style/intensity), pregnancy, weight gain, backpack overload, occupation, genetics, and mental health all can play a role. 

How is Low Back Pain diagnosed? Whether in my AT room, a PT facility or a MD office-most evaluations will begin with visual and manual evaluations. Watching posture, how you walk, sit, and move is very important. The body is one chain and deficiencies in one area can cause issues in another. If myself or the PT feel it is more than a sprain or strain we will refer back to the MD for imaging-which starts with the basic X-Ray, and can lead to MRIs, CT scans, discography and others. 

Once a diagnosis is confirmed, treatment can begin. For the most severe diagnoses-surgery may be the only option. But for many folks there are other options. Chiropractors are great at readjusting the vertebrae to get us back in alignment. While I do not personally prescribe to the folks that state they can fix your ear infection or ankle sprain with adjustment-there are many fabulous benefits. I personally can say our Team Chiro at Springfield helped save my senior season-and I still routinely do the maintenance exercises he gave me.

Like many maladies- Ice and Heat can be very helpful in relieving discomfort. Also NSAIDs (ibuprofen, naproxen, etc) can alleviate the symptoms, but as always be careful with medications because they can have long term side effects such as ulcers. Stretching and Strengthening will be very helpful to get you back to the activities in which you want to be participating. Core strength is very important to help support your lumbar spine. Planks, and other abdominal exercises are great. Stretching before any exercise is also crucial. One particular muscle group to focus on is the hamstrings. They attach to the Iliac Crest (top of hip bone) which means they help us move and bend at the waist in addition to many other activities. One of my favorite low back stretches is lying on your back and bringing your knees to your chest. Hold for 20 seconds and repeat as necessary. You can also add slight rotation to either side, as long as you keep the rest of your torso flat on the ground-only your hips should rotate. I have a great stretching plan that I am going to scan and can email if anyone would like it (just email me).

One final thought-Backpack wearing is a huge issue for students. You do not want your backpack to change your posture to either forward leaning, or back leaning. It should sit above your buttocks, not sag below. Wearing both shoulder straps is also important, as well as making sure the bag itself is not too heavy. One recommendation is 15% of your body weight. I am also happy to adjust backpacks-especially when I think it may be contributing to what brought you to my AT room. 

Stay Healthy.