Here are the awesome people who make derby work!
Pair O' Dice officials!
Photo © 2013 Ashley Krakowski
Thursday, March 20, 2014
Thursday, March 13, 2014
OUCH! My Groin Hurts
Okay, here's the scenario, everyone is skating around the track. Warm up is over and some strength and endurance drills are underway. One of the of the drills includes practicing going down on one knee as you skate and coming back up. (called a knee-tap) It's a pretty easy move assuming a skater has strong legs.
Newer skaters or ones who have not been focusing on groin strengthening like squats and these knee taps may have problems. I know I DID! 7 months ago I joined derby. For the first 4 months (at least) I kept having issues with pulling my groin muscles. First time was probably 2 months after starting, we did a lot of knee taps and suddenly my groin started hurting. Since I was new, I was not aware of the problem that was starting and I continued to keep working through my discomfort. I WISH I had NOT. I should have put R.I.C.E into action!! ( R.I.C.E = Rest, Ice, Compression, Elevation)
I ended up being in severe pain that night AND for the entire week that followed. I had to wrap my upper thigh with a compression wrap and could barely walk. It took more than 2 weeks for my poor left groin to heal.
About a week later a similar thing happened to my right groin. This time I was aware of the onset of the feeling so I stopped and rested right from the get-go and that groin pull only hurt for about a week. My inner thighs were very weak apparently. So I took things a bit slower for the next few weeks to work up to doing the full number of knee taps and other squat exercises. I was feeling much better and more confident. But then all of a sudden BAM the left groin cramped up on me one night when doing some triple knee taps. Once AGAIN I had a groin pull which took a week to recover from. This was getting so very old. So as I sat there with an ice pack between my legs that night, I searched the web for ways to remedy my reoccurring groin pull problems.
I found lots of good articles (see the links at the bottom of this page) If you have been suffering with groin pain, they will help you understand what's going on with you, and how you can heal yourself, along with strengthen the muscles so they will behave for you in the future.
I have been working out my groin muscles a bit more, with in reason so that I don't hurt them. I have been working up to heavier weights and now am to the point of setting my adductor machine to about 120 pounds. My chronic groin cramps and pulls have stopped. Strengthening the muscles has been the BEST decision I made. I highly recommend you do the same if you find that you have chronic pains or issues. Your muscles are probably trying to tell you something.
(Word to the wise - if you are currently hurt, do NOT work out the muscle - ice it on and off for at least the first 24 hours, then use warmth like a heating pad for the next few days) once the pain is GONE, then it is time to start with a light adductor exercise. One that does NOT kill the muscle, but works it up over a matter of weeks and months. * Good luck!!
Excellent resource Adductor Strains
http://mublog.marymount.edu/MUBlog/adductorstrains/acute-and-chronic-treatment/
Stretching! Stretching! Stretching! Stretching!
Can't say it enough. Hopefully you were doing it before any injury... but wether you have or havent, from now on, after you are feeling better be sure to ALWAYS stretch -
Begin and End every workout with a bit of groin stretching. this is one of my favorite groin stretch positions.
)
More info and references:
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/17/muscle/adductor
http://www.webmd.com/fitness-exercise/groin-pull
http://www.active.com/soccer/articles/how-to-prevent-groin-injuries
http://orthopedics.about.com/od/sprainstraintreatment/ss/groinstretch.htm
http://www.sportsinjuryclinic.net/rehabilitation-exercises/hip-groin-exercises
* NOTE: I am not a physician. I am merely sharing info that I found helpful. If you have questions or concerns be sure to consult with your doctor before you work any exercise plan you are not familiar with.
Newer skaters or ones who have not been focusing on groin strengthening like squats and these knee taps may have problems. I know I DID! 7 months ago I joined derby. For the first 4 months (at least) I kept having issues with pulling my groin muscles. First time was probably 2 months after starting, we did a lot of knee taps and suddenly my groin started hurting. Since I was new, I was not aware of the problem that was starting and I continued to keep working through my discomfort. I WISH I had NOT. I should have put R.I.C.E into action!! ( R.I.C.E = Rest, Ice, Compression, Elevation)
I ended up being in severe pain that night AND for the entire week that followed. I had to wrap my upper thigh with a compression wrap and could barely walk. It took more than 2 weeks for my poor left groin to heal.
About a week later a similar thing happened to my right groin. This time I was aware of the onset of the feeling so I stopped and rested right from the get-go and that groin pull only hurt for about a week. My inner thighs were very weak apparently. So I took things a bit slower for the next few weeks to work up to doing the full number of knee taps and other squat exercises. I was feeling much better and more confident. But then all of a sudden BAM the left groin cramped up on me one night when doing some triple knee taps. Once AGAIN I had a groin pull which took a week to recover from. This was getting so very old. So as I sat there with an ice pack between my legs that night, I searched the web for ways to remedy my reoccurring groin pull problems.
I found lots of good articles (see the links at the bottom of this page) If you have been suffering with groin pain, they will help you understand what's going on with you, and how you can heal yourself, along with strengthen the muscles so they will behave for you in the future.
I have been working out my groin muscles a bit more, with in reason so that I don't hurt them. I have been working up to heavier weights and now am to the point of setting my adductor machine to about 120 pounds. My chronic groin cramps and pulls have stopped. Strengthening the muscles has been the BEST decision I made. I highly recommend you do the same if you find that you have chronic pains or issues. Your muscles are probably trying to tell you something.
(Word to the wise - if you are currently hurt, do NOT work out the muscle - ice it on and off for at least the first 24 hours, then use warmth like a heating pad for the next few days) once the pain is GONE, then it is time to start with a light adductor exercise. One that does NOT kill the muscle, but works it up over a matter of weeks and months. * Good luck!!
Excellent resource Adductor Strains
http://mublog.marymount.edu/MUBlog/adductorstrains/acute-and-chronic-treatment/
Stretching! Stretching! Stretching! Stretching! Can't say it enough. Hopefully you were doing it before any injury... but wether you have or havent, from now on, after you are feeling better be sure to ALWAYS stretch -
Begin and End every workout with a bit of groin stretching. this is one of my favorite groin stretch positions.
)
More info and references:
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/17/muscle/adductor
http://www.webmd.com/fitness-exercise/groin-pull
http://www.active.com/soccer/articles/how-to-prevent-groin-injuries
http://orthopedics.about.com/od/sprainstraintreatment/ss/groinstretch.htm
http://www.sportsinjuryclinic.net/rehabilitation-exercises/hip-groin-exercises
* NOTE: I am not a physician. I am merely sharing info that I found helpful. If you have questions or concerns be sure to consult with your doctor before you work any exercise plan you are not familiar with.
Author:
Monday, March 10, 2014
Amazing Photo
 |
| Astra, Macrum, Creep, Becky, & Mae Z Dukes |
This amazing photo was taken by Ashley of Krakowski Photography.
Thursday, February 20, 2014
Nikki Tesla
Skater name: Nikki TeslaNumber: 134
Story behind the name: It's an electrifying choice! LOL.
In real life: I'm a Librarian, avid reader, and a blogger.
Skating experience: From way back in the high school era.
Hometown: Enfield, CT
Likes: Books, All things steampunk, good food, DERBY!
Dislikes: Hurtful people and things that make my OCD-ishness go crazy
Why I love derby: Great exercise, great people, great fun.
2014 Schedule
2014 Season:
April 12 @ Bangor, ME
May 17 @ Worcester, MA
June 1 @ home vs. Hartford
June 14 @ Elm City, NH
August 2 & 3 @ Worcester - Tournament: All 8 on the Floor
Sept 7 @ home vs. Elm City
Oct 11 @ Hartford, CT
Oct 26 @ home vs. Worcester
Wednesday, January 1, 2014
Wanna Skate?
Wanna Play Roller Derby?
ALSO - to become a ref or non-skating official, email ducknshover@gmail.com
If you are a visiting skater, please email podcityinterleague@gmail.com
Pair O’ Dice City Roller Derby is an all female, non-profit, member managed roller derby team in Western Massachusetts! We practice in the Springfield area and are currently recruiting skaters, refs and NSOs.
Our Official Home:
Interskate 91 South
2043 Boston Road, Wilbraham, MA
Our motto: Fun. Respect. Teamwork!
Mission Statement: Pair O Dice City Roller Derby is a skater managed non-profit roller derby club with a commitment to helping regional charitable organizations that serve local communities. The organization is designed to reflect the values and priorities of its members and is therefore entirely run by league members and all decisions are made via democratic process. Our mission is to promote female athleticism and empowerment via roller derby, following the WFTDA model.
Our 2014 Sponsors
MOR Services Inc.
General Contractor
380 Westfield St, West Springfield, MA 01089
413-363-2863
Starlight Autobody
215 E. Main St. Westfield, MA 01085
Tim Chapman: 413-562-0332
Common Ground (Travel)
359 Main St. Unit 2A Easthampton, MA 01027
413-203-1125 info@commongroundtravel.com
Ken's Automotive
2821 Boston Road, Wilbraham, MA 01095
413-222-5703 kensautomotiverepair@aol.com
Eric Wallis Photographyy. 72 Northridge Road.Westfield, MA.413-364-1269
Derby Helmet Covers Great Hand made helmet covers!!!!!
Great Wheels!
Sponsor Us
Sponsor Us!
Want to help out our Pair O' Dice City Roller Derby Team,
but you're not quite sure how?
Think about becoming a SPONSOR for the team!
Email us at pairodicecityrollers@gmail.com and we'll get you
all the info you need to sponsor the team for the 2015 Season.
Friday, November 8, 2013
Zombies vs. Vampires - Halloween Bout
Check out all the great skaters in the Zombies (AKA Pair'O Dice City ) vs. Vampires (AKA Worcester Roller Derby)
Come on down to any and all games you can make. We play at Interskate 91 south in Wilbraham and also have a game in Worcester and also Hartford. Easy commute for a fun time.
Come on down to any and all games you can make. We play at Interskate 91 south in Wilbraham and also have a game in Worcester and also Hartford. Easy commute for a fun time.
Wednesday, October 30, 2013
It's Thriller Time!
This was so much fun!!
Thanks to Ballistic and Von Wolfe for their choreography
and MoJo for filming!!
)
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