Cal-Hi Sports Insider Blog

Quick-hitting, behind-the-scenes news and notes from the CalHiSports.com staff, including previews of upcoming content and events.

Tips On Managing Pain After Injury

Pain can affect every sports person’s next performance, and not to mention it can be very debilitating. The most common sports injuries that also cause pain to a lot of athletes include ankle sprain, hamstring strain, groin pull, shin splints, tennis elbow, and knee injury. Sudden stretches and overusing muscles can tear tendons, ligaments, and muscle fibers.

Whether a player is into high school football, college basketball, volleyball, or martial arts, sustaining injuries may cause acute or chronic pain that would require prompt medical attention for proper pain management and faster recovery. But, how do you manage pain using conservative and proven methods aside from over-the-counter or prescribed pain medications?

Below are some helpful tips to help you manage pain after a sports injury:

Find an Effective Alternative Pain Treatment

Athletes are usually bombarded with plenty of non-steroidal anti-inflammatory drugs (NSAIDs) and opioids to treat pain. However, these traditional medications can cause tons of side effects, such as stomach ulcers, dizziness, nausea and vomiting, bleeding tendencies, and cardiovascular and renal problems.

It’s a good thing that cannabidiol (CBD) is now available. CBD is an effective alternative treatment over NSAIDs and opioids. Many athletes are now turning to CBD to reduce the pain and inflammation brought about by sports injuries and boosting their performance.

Here are the good-to-know facts about CBD as an effective alternative treatment to traditional pain medications:

In a study, it shows that CBD serves as a neuroprotectant. That’s why it’s suitable for football players and other contact sports with high risk for sustaining concussions and traumatic encephalopathy.

CBD can help relieve pain and promote relaxation either internally, through sublingual route via CBD tincture or CBD oil, or topically, such as patches, body oils, balms, and bath soaks.

CBD helps relieve muscle soreness and spasm. You use CBD creams to ease the pain of sprain or strain, so it helps if you have one when training or during any competition because this CBD product is easy to apply.

Apply the Modified RICE Therapy

In 1978, Dr. Gabe Mirkin wrote the book entitled The Sportsmedicine Book, where he introduced the acronym RICE (Rest, Ice, Compression, and Elevation) that many physical therapists, physicians, coaches, and the public have adapted for many years.

Dr. Mirkin has stated that simply putting ice, complete rest, use of NSAIDS, immune suppressants, steroids, and anything that blocks the response of the immune system to injury may delay healing. Further, ice application can reduce speed, strength, coordination, and endurance, which significantly affect an athlete’s performance.

Here are the latest recommendations of Dr. Gabe Mirkin:

R for Restrict Activity: If you’re injured, better take a rest on training or exercising until you’re healed.

I for Ice: Because ice application is an effective method to reduce pain, you can still apply ice. However, to avoid the delay in the healing process, after 10 minutes, you should remove it. If you need to apply again, wait for 20 minutes, and only limit applying ice one or twice.

There’s no need to apply ice if more than six hours have already passed after the injury.

C or Compression: If the sports injury is limited to muscles or soft tissues, compression (elastic bandage) should only be applied by a doctor, coach, or trainer to help reduce swelling.

E or Elevate: If possible, elevate the injured area to prevent swelling. However, before elevating any extremity, a qualified person should assess if the condition won’t be aggravated with movement.

Avoid Self-medication

Drug abuse, most especially to pain killers, is rampant in the sports world, and you don’t want to end up getting addicted to NSAIDs and other pain medications. That’s why it’s always advisable to consult a doctor when it comes to proper dosing.

Physical Therapy

Consider physical therapy for acute or chronic back pain brought about by sports injuries. Physical therapists usually focus on relieving pain with passive treatment modalities, such as:

Heat or ice packs
Iontophoresis (a device that use electricity in small voltage to treat pain)
A TENS unit (a battery-operated device used to treat pain by delivering electrical impulses via electrodes to a person’s skin)
Low impact aerobic exercises (running, walking, stretching)

Conclusion
Pain management after a sports injury doesn’t only involve NSAIDs and opioid-based medications. Even healthcare professionals use conservative and alternative treatments to address pain. Implementing the modified RICE therapy is also advisable so that the performance of athletes is not affected while ensuring faster healing of sports injuries.


NorCal Tip Off Classic Recap

Here’s the results and recap from the 13th Annual NorCal Tip-Off Classic at Newark Memorial. Bishop O’Dowd opens up season with a big win over preseason state No. 9 Modesto Christian. No. 14 Archbishop Riordan of San Francisco scores a big win over No. 17 JSerra of San Juan Capistrano while No. 26 Mitty of San Jose defeats defending D2 state champ Campolindo of Moraga. Other results from big events around the state show state No. 3 Rancho Christian of Temecula losing twice.

Read more…


De La Salle Stamps Its Ticket (Again)

These three members of the De La Salle football team already have been on a team ranked No. 1 in the state at the end of the season. They played on the Spartans’ baseball team last spring that went 29-1 and won its last 28 games. All three — Vince Bianchina, Charles McAdoo & Zeke Berry — made plays on defense in win vs Pittsburg. Photo: Mark Tennis.


Spartans had some of their starters out just after halftime with 35-0 lead over Pittsburg and went on to beat the Pirates 49-7 in the CIF North Coast Section D1 championship. Read on for all of the streaks they’ve kept going, but will they have enough to be a serious challenge for either Mater Dei or St. John Bosco in the CIF Open Division state final in two weeks?
Read more…


SJS Top 5: Best Defenders 2010s

We are happy to say that for the seventh straight year the CalHiSports.com web site and Cal-Hi Sports was part of the weekly Final Quarter high school football show on Friday nights on the FOX 40 station in Sacramento.

On last week’s 13th and final show for the 2019 season, we revealed our list of the top five defensive players from the CIF Sac-Joaquin Section for the decade of the 2010s. Here is what that countdown revealed:

TOP 5 DEFENSIVE PLAYERS IN 2010s
FROM CIF SAC-JOAQUIN SECTION

1. Cameron Smith (Granite Bay)
He earned all-state credentials for his final three years at Granite Bay, helping the team win CIF D1 state title in sophomore year. Had 470 career tackles through 2014 season. He later starred at USC and is currently on Minnesota Vikings’ practice squad with Folsom’s Jake Browning.

2. D.J. Johnson (Burbank, Sacramento)
All-State defensive end in 2016 had 15 sacks that season and made the state record book with 38.5 career sacks. Currently at the University of Oregon after transferring from Miami.

3. Eddie Vanderdoes (Placer, Auburn)
He’s one of the most dominant defensive tackles in Sacramento area history. Named All-State first team 2012, Eddie later shined at UCLA.

4. Aziz Shittu (Buhach Colony, Atwater)
He played in the 2017 Super Bowl with the Philadelphia Eagles. Aziz was chosen All-State in 2011 and later starred at Stanford.

5. Lamar Jackson (Franklin, Elk Grove)
No relation to Lamar Jackson of the Ravens, Franklin’s Lamar Jackson was All-State in 2015 as a corner. He’s currently one of the best DBs in college football at the University of Nebraska.

The 30-minute show was last on air last week, but there will be plenty of highlights on the FOX 40 sports segment within the 10 pm news.
This is the last top 5 list of the season. Thanks to host Jim Crandell and the FOX 40 team for once again letting Cal-Hi Sports be part of this year’s show.


KDOC To Televise HSBB Games

KDOC-TV, Channel 56, will telecast 20 boys basketball games for the 2019-20 season involving CIF Southern Section and L.A. City Section Schools. The Amtrak Pacific Surfliner Game of the Week on KDOC-TV will feature many teams featured in our preseason Cal-Hi Sports state rankings.
Read more…


Sierra Canyon On ESPN 15 Times

Cal-Hi Sports preseason boys basketball state No. 1 Sierra Canyon (Chatsworth) will make 15 overall appearances on ESPN family of networks during the 2019-20 regular season, as part of the 2019-2020 GEICO High School Basketball Showcase. Sierra Canyon, the two-time defending CIF open division state champs, opens at No. 6 in the preseason FAB 50 national rankings.

RELATED: CIF Large Hoop Crowds | Preseason Hoops FAB 50 Rankings | Cal-Hi Sports Preseason Hoops Rankings |  Cal-Hi Sports Major Tourney/Showcase Schedules

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Sac-Joaquin Top 5: Best RBs 2010s

We are happy to say that for the seventh straight year the CalHiSports.com web site and Cal-Hi Sports is part of the weekly Final Quarter high school football show on Friday nights on the FOX 40 station in Sacramento.

On last week’s 12th show for the 2019 season, we revealed our list of the top five running backs from the CIF Sac-Joaquin Section for the decade of the 2010s. Here is what that countdown revealed:

TOP FIVE RUNNING BACKS FROM
THE CIF SAC-JOAQUIN SECTION 2010s

1. Justin Davis (Lincoln, Stockton)
He was first team all-state as a junior in 2011 and had over 4,000 yards in his last two seasons in 2011, 2012. Then went to USC and has been with L.A. Rams.

2. Shaq Thompson (Grant, Sacramento)
Currently in the NFL with the Carolina Panthers as a linebacker, but at Grant he was one of the most exciting running backs in section history. State Junior of the Year in 2010 and all-state multi-purpose (RB/DB) two years in a row.

3. Ja’quan Gardner (Central Valley, Ceres)
Led the recently disbanded AFF in rushing and could be a star in new XFL. Gardner rushed for 2,467 yds in 2013 at Central Valley. Also later a small college All-American at Humboldt State.

4. Justin Rice (Central Catholic)
Led the Raiders to their third straight and fourth straight state titles in 2014 and 2015. Rushed for 2,698 yards in 2015. Currently shining at linebacker at Fresno State.

5. Cameron Skattebo (Rio Linda)
Recently committed to Sac State, Cameron had one of the greatest seasons in 2018 in section history with 3,550 yards rushing and 42 TDs.

This 30-minute show is twice as long as any other Friday night high school football show in the Sacramento market and is returning to the Friday at 11 p.m. time slot.

Watch this week’s show Friday at 11 p.m. for all the local highlights, plus the next Top 5 from CalHiSports.com, which will be a look at the top five defensive players in the section for the 2010s. The show will include highlights from all of the biggest games in the region, including the Fan Favorite Game of the Week, which will be a look at unbeaten Paradise playing Live Oak in the Northern Section D3 playoffs. Thanks to host Jim Crandell and the FOX 40 team for once again letting Cal-Hi Sports be part of this year’s show.


Do You Really Think Sports Games Are Boring?

There are people who play sports and people who play games that depict sports. But regardless of preferences, you can’t say one side is boring without having tried it.
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Boys BB: 2019-20 Transfer Rundown


Here’s a quick-hitting list of transfers that will impact this year’s boys basketball state rankings. It’s been a hectic off-season and we offer a rundown of where some of California’s elite players ended up, including some who left the state, and some who just transferred as recently as the past week. California also added some good players from out of state, including two-time defending CIF Open champion Sierra Canyon getting McDonald’s All-American candidate B.J. Boston from Norcross (Ga.) and talented sophomore Shy Odom from Beaver Country Day School (Chestnut Hill, Mass.). Note that Prolific Prep of Napa and other academy-style destinations are not members of the CIF and wouldn’t be playing any CIF schools. Read more…


Sac-Joaquin Top 5: Best 2010 QBs

We are happy to say that for the seventh straight year the CalHiSports.com web site and Cal-Hi Sports is part of the weekly Final Quarter high school football show on Friday nights on the FOX 40 station in Sacramento.

On last week’s 11th show for the 2019 season, we revealed our list of the top five quarterbacks from the CIF Sac-Joaquin Section for the decade of the 2010s. Here is what that countdown revealed:

Top 5 Quarterbacks From The
Sac-Joaquin Section In 2010s

1. Jake Browning (Folsom)
From 2012 to 2014 he set insane state records with 16,775 yards passing and 229 touchdowns. He later earned All-Pac 12 honors at Washington and currently on Minnesota Vikings’ practice squad.

2. Ian Book (Oak Ridge, El Dorado Hills)
Member of All-State Sophomore Team in 2013. Ian also was All-State First Team in 2015. Currently leading Notre Dame.

3. Nate Sudfeld (Modesto Christian)
Outstanding player at Modesto Christian in 2010-2011. Later became a star at Indiana and has played in the NFL with the Philadelphia Eagles.

4. Kaiden Bennett (Folsom)
Led Bulldogs to back-to-back D1-AA state titles in 2017 and 2018. He also was all-state first or second team twice. There’s a good chance he becomes a starter next season at Nevada.

5. Dano Graves (Folsom)
The school’s first great QB. Led team to 2010 D2 state title. Later did well at Cal Poly San Luis Obispo.

This 30-minute show is twice as long as any other Friday night high school football show in the Sacramento market and is returning to the Friday at 11 p.m. time slot.

Watch this week’s show Friday at 11 p.m. for all the local highlights, plus the next Top 5 from CalHiSports.com, which will be a look at the top five running backs in the section for the 2010s. The show will include highlights from all of the biggest games in the region, including the Fan Favorite Game of the Week. Thanks to host Jim Crandell and the FOX 40 team for once again letting Cal-Hi Sports be part of this year’s show.