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Ask the doc

Dr. Davis Smith is an internist practicing in Connecticut and at Trinity College in Hartford. He specializes in the care of adolescents and GLBTQ patients.

“Can I get ringworm if my roommate has it?”
—Andre G., University of Miami, Florida

Yes, you can. Ringworm (tinea corporis) is transmissible. It is not a worm but a skin infection caused by a mold-like fungi. Ringworm can be acquired from an infected individual or a contaminated article of clothing or surface, or it can spread from another area on your own body. Happily, ringworm is usually fairly easy to diagnose and treat.

How do I know if I have it?
The first sign of ringworm is usually not a ring, but a red, itchy, round, or oval patch or bump. Over several days it spreads outward. The characteristic ringworm rash is an enlarging red or dark ring. To me, it’s like a forest fire expanding outward. The skin in the middle of the ring may be mildly red and scaly or may appear normal. The advancing edge is slightly raised (up to 5 mm) and is usually thin.

How does it spread?

By skin-to-skin contact: This is a particular concern for wrestlers and martial artists.
From surfaces, such as wrestling mats.
Via skin contact with sheets or clothing that was recently in contact with lesions on an infected person.
One type of ringworm can be acquired from dogs and cats.

What’s the treatment?
Ringworm infections are usually treated with antifungal creams applied once or twice a day. They may take up to three weeks to resolve, but they usually respond more rapidly. Complications are rare, but some individuals may have reactive hyperpigmentation (darkened skin patches) after a ringworm infection. It is also possible to get a secondary skin infection from aggressively scratching an itchy rash.

How can I avoid spreading ringworm?

Change your towels and washcloths frequently.
Wash all towels in warm, soapy water and then dry them.
Wear clean clothes every day and do not share clothes.

+ More information on ringworm

Ask the trainer

Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee.

“How can I prevent and fix shin splints?”
—Michael S. Wilmington University, Delaware

Feeling a nagging, sharp pain in the shin after an intense workout or run? This is shin splints, miniature stress fractures in the bone. Shin splints are not uncommon. They typically result from overuse or participating in unfamiliar physical activities (e.g., when we’re super-excited about getting into running and forget to build up gradually).

These three strategies will help you avoid, manage, and treat shin splints:

1. Stretch and strengthen the shin muscle (tibialis anterior) and calf muscles (gastrocnemius and soleus).

These muscles primarily flex and extend the foot, which controls impact with the ground. If you currently don’t have shin splints and want to prevent them, incorporate these two exercises into your routine:

Ankle ABCs: Spell the alphabet by rolling your ankles. Move each ankle and foot through its entire range of motion by exaggerating each letter. This includes pointing and bending your toes.
Calf raises: Stand on a step or small ledge with the balls of your feet. Do this beside a railing or wall, to help with balance. Press through the balls of your feet to flex the ankle and lift the body. Control the motion back down and repeat. The same movement done seated with bent knees will engage the soleus. Begin with 2–3 sets of 10 reps.

2. Start slow

Shin splints are likely to occur in less active individuals who begin exercising. Other factors such as a change in footwear, terrain, and intensity of activity can also increase the risk of getting shin splints.

For example, before you participate in a 5k race, it’s important to train appropriately. Progressively increase your speed and distance over the course of several weeks instead of trying to sprint the entire run on Day 1. Make sure to break in new sneakers and walk or jog on terrain that’s similar to that where the 5k will take place.

3. Let yourself heal

Rest is considered an effective primary treatment for shin splints, and not resting may prolong your recovery phase. Other forms of treatment include ice, massage, and medication. Speak with a medical professional about these options.

Ask the counselor

Sharon Sevier, PhD, LPC, is chair of the board of directors of the American School Counselor Association.

“I am aware that I struggle with anxiety and depression, but I can’t bring myself to talk to a professional about it. I know that talking to someone will help me. How do I get over that fear?”
— Sarah E., University of North Texas

You’re not unusual in feeling stuck. About one in four people in the US struggle with an emotional health condition at some point in their lives, and only about half of them seek treatment, according to the National Alliance on Mental Illness (NAMI).

Maybe your mind is telling you that seeking professional help is a sign of weakness. This couldn’t be further from the truth. Seeking help when we have an issue is a sign of strength and courage. If you have a toothache and go to the dentist, are you weak because you didn’t tough it out? What if you break your leg? These are silly questions, but they prove a point.

Are you concerned about confidentiality? The Health Insurance Portability and Accountability Act (HIPAA) is a federal law that ensures the privacy of an individual’s protected health information. Counselors and therapists are ethically and legally required to preserve your confidentiality.

Once you seek help, you may find that the professional gives you the assistance you need and you feel better. In some cases, it takes longer, but you will have ongoing support and knowledgeable care. You can also feel empowered through learning more about anxiety and depression.

What should you know about choosing a professional?

First, go to your university counseling center or health center. A counselor or therapist can help you determine the parameters of your emotional health condition through diagnosis and treatment. This will also be a safe space for you to discuss your concerns.
Be sure that you feel comfortable with the therapist you choose. This may take a couple of sessions. If it doesn’t seem like the right fit, you can switch. Be patient with yourself. Even if it may not seem like things can change, they often do with time.
When you work with someone, be honest and open. They are not there to judge you. They want to help, but can only do so based on what you tell them. If you give them an incomplete picture of what’s going on, you will get incomplete help.

In addition, check out Active Minds. This is a national movement empowering students to address emotional health in positive and productive ways. Your campus may have an Active Minds chapter. If not, consider starting one.

Additional content from Peter Welch, MA

Mind your mind

By Dr. Holly Rogers

The pleasures of summer are close: oceans, ice cream, time to hang out. But sometimes we carry our stress right into our downtime, and our worries about the future keep us from loving the present.

Can’t switch off? Conscious of what you need to get done? A relentless swarm of thoughts can make you stressed, no matter how relaxing your situation “should” be. It can prevent you from chilling out or making progress on a project.

If your summer is at risk of being sabotaged by stress and worry, try a mindfulness intervention.

How this works and what to do

How to reclaim your worried mind so you can perform better

Stella, a student, described how she kept getting stuck. “I hate this; I’m never going to get this done,” she would think, staring at her computer. “I’ll probably fail the class and won’t be able to graduate on time. My parents are not going to keep helping me if I don’t graduate. I could end up homeless.”

While Stella was lost in fear about the future, what was happening in the moment? She was sitting in an upholstered chair, in comfy clothes, not experiencing pain or hunger. Her actual situation was not physically uncomfortable or dangerous, and yet she felt miserable.

After Stella began practicing mindfulness—the skill of nonjudgmental, present-moment awareness—she found it easier to write her papers. When she noticed her mind catastrophizing, she focused on immediate physical sensations, like the feel of her breath and her fingers tapping the keyboard. This brought her attention back to the present. Her fears about the future receded, making room for her creativity.

If your summer is at risk of being sabotaged by stress and worry, see if you can direct your attention toward your physical sensations, as Stella did. Try this:

Stop whatever you’re doing and check in with your senses.
Look around. Name five things you can see.
Listen carefully. Name five things you can hear.
Notice the sensation of touch. Name five things you can feel touching your skin (a breeze on your face, your socks on your feet).
What about taste and smell? You may not be able to come up with five flavors or aromas, but see what’s there.

+ Build lifelong skills with Koru Mindfulness

Dr. Holly Rogers co-developed the Koru Mindfulness program for college students (currently available on more than 60 campuses in the US). Trials have shown that the Koru program is effective in helping students feel less stressed, better rested, more compassionate, and more mindful. Dr. Rogers is a psychiatrist at Duke University and co-author of Mindfulness for the Next Generation: Helping Emerging Adults Manage Stress and Lead Healthier Lives (Oxford University Press, 2012).

Contributor spotlight

Caitlin Walsh is an upperclassman majoring in psychology and sociology with a certificate in criminology at Northern Illinois University. After graduation, she plans to attend law school.

For this issue, Caitlin reviewed 8tracks, a music app that generates custom playlists for every genre and mood.

What’s something quirky or unusual about you? “I practice the art of poetry quite seriously. Words are instruments; you can paint a picture or compose a melody with them. If I’m able to move someone with my writing, I am elated. After graduation, I plan to complete the novel I’ve been working on and begin the publishing process.”

What’s your favorite way to work out? “Being legally blind makes physical activities, especially sports, very difficult. Ever since my discovery of yoga, however, and the many descriptions of poses on various websites, I’ve never looked back. I start and end every day with yoga.”

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+ 2015 – 16 Student Advisory Board

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