Category Archives: Uncategorized

Being Over weight Can Increase Risk For Tendon Issues

Tendinopathy

“Obesity is associated with a higher risk of tendinopathy, tendon tear and rupture, and complications after tendon surgery than non-obesity.”

  • Medial epicondylitis: odds ratio (OR) 1.9 
  • Achilles tendinopathy: OR 3.81 
  • Patellar tendinopathy: OR 1.10 
  • Plantar fasciitis: OR 2.97 
  • Rotator cuff tendinopathy: OR 1.25 
  • Rotator cuff tear: OR 2.35 
  • Rotator cuff rupture leading to tendon surgery  OR 3.13 – 3.51 
Photo by Joenomias–2512814

Macchi M, Spezia M, Elli S, Schiaffini G, Chisari E. Obesity Increases the Risk of Tendinopathy, Tendon Tear and Rupture, and Postoperative Complications: A Systematic Review of Clinical Studies. A Publication of The Association of Bone and Joint Surgeons®| CORR®. 2020 Apr 14. Link

Resistance and Aerobic Exercise In Elderly Women

This study followed 101 woman between the ages of 68-85 for one year. Half of the subjects exercised and half were the control( did not exercise) The exercising subjects participated in supervised, group workouts three times weekly  for a year.

Guess what they found?

The group that exercised had improvements in their blood pressure and bad cholesterol. The non-exercising group had systolic blood pressures of 137 vs. 120 for the exercise group with no significant difference in diastolic pressures. The LDL for exercisers was 110.9 vs. 94.9 and body fat percentages were also improved in the exercise group at 33.0 vs. 27.0.

Think about the impact that could have on your life? Stronger, healthier and being able to do more. Maybe even a reduction in some of the medication you might be taking.

All they did was one hour of exercise include some resistance exercises and 30 minutes of walking, jogging, or cycling. How simple is that.

Photo by coombesy–416447

Take Home:

Subjects who exercised exhibited improved systolic blood pressures, LDL levels and body fat percentages at the end of one year compared to those who did not exercise.

Call the office and get in. Let me help you live the life you want to live.

https://www.mdpi.com/1660-4601/17/11/3893

Aerobic exercise and strength training can increae your life span

Two of my favorite things (cardio and weight lifting) can decrease your risk of death. A recent study in the British Medical Journal found the following.

Combining aerobic exercise and strength training may be the best strategy for improving health span. Combined aerobic exercise and strength training was associated with a 40% lower all-cause mortality compared to individuals that did not meet physical activity guidelines.

The 40% reduction in all-cause mortality from diseases included chronic lower respiratory diseases, pneumonia, influenza, diabetes, cancer, and Alzheimer’s disease.

Some exercise was better than none but the combination of aerobic plus strength training was the best. Aerobic exercise was associated with a 29% reduction in all-cause mortality and strength training alone was associated with an 11% reduced risk.

Additionally, in accordance with the guidelines, more physical activity than the minimum recommendation could provide greater health benefits.

If you have any question please call the office.

Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort https://www.bmj.com/content/370/bmj.m2031?fbclid=IwAR3ZorLMGcFuemrQN6gooP0DgPuQmAZy-mmma8aMiLFxYMervjT4I0jRLIA

Spinal Alignment Changes from Sitting to Standing

The Study: Radiographic Assessment of Spinopelvic Sagittal Alignment from Sitting to Standing Position

In modern society, most office workers spend their time indoors, sitting on a chair. Elderly persons also spend a lot of time sitting due to weakness of locomotive function.

The lumbar lordosis is decreased when sitting. It then decreases further as the patient starts to stand up. Then the lordosis increases as the patient stands up and is in full lordosis once the patient is standing fully erect.

https://www.ncbi.nlm.nih.gov/pubmed/31435536

Running injury prevention strategies Part 3

Warming up and Flexibility

As with any other sport, it is essential that you warm up appropriately. A great way to warm up your muscles before a run is to perform a dynamic warm up. This means warming up while moving rather than a traditional static stretch.

Some great dynamic exercises to perform before running are:

  1. Forward Lunges
  2. Side Lunges
  3. Body Weight Squats
  4. High Knee walking
  5. Single leg deadlifts

These are simple exercises that will get blood flow to the muscles and help prepare you to start your work out.

After your run, it will be important to perform some stretching and foam rolling to help your muscles recover.  You can use any of your favorite stretches but plan to spend at least 15-20 minutes stretching.

Foam rolling does not require you to spend extensive time per region. Some people get carried away, but you only need to roll out the same spot for 1-2 minutes and move to the next. This is a great tool to help target knots and trigger points in your muscles that may have developed from your work out. If you have gone on an extended run (15 miles +), allow your body to cool down and recover before stretching. When you are running longer distances, your muscles will develop micro muscle tears which can be further injured if you stress the tissues (as with a stretch) immediately after the run. Give yourself a couple of hours and make sure you stretch before the end of the day.

Quick Tips

  • Don’t forget to stay hydrated. Water is always essential, but when training regularly your body requires even more water than you might think.
  • Fuel your body with nutrients: As you train you will be burning plenty of calories, remember to replace them with a healthy diet including healthy fats, fruits, vegetables and plenty of protein to aid in your recovery.
  • Consider strength training in your program. A diverse workout plan is essential to safe training, so just because you are training for a cardio event does not mean you can neglect the weight room. The stronger you are, the easier it is to prevent injuries. You may even use the weight room to target common weak muscles such as the glute medius, hamstrings, etc. which can help you prevent injuries
  • REST. REST. REST. I discussed maintaining a gradual increase in your mileage but remember, your body needs time to recover. You can have an active rest day where you go for a walk or a casual swim but give your body a break while training so it can recover and help you perform to the best of your ability.
  • Consider visiting a sports recovery center such as Health Fit Sports Recovery. As your training gets more intense and recovery becomes more difficult to consider trying Normatec compression boots or whole-body cryotherapy. These are two tools that have been shown to help athletes’ recovery during training quicker and help them reach their maximum performance.

There are plenty of things you can do prevent injuries while training and these are just a starting point. Implement as many of these strategies into your routine as you can, and you will be running pain-free in no time!

Having to low of low-density lipoprotein cholesterol (LDL) was associated with increased mortality.

The association of repeatedly measured low-density lipoprotein cholesterol and all-cause mortality and cardiovascular disease in dyslipidemic patients: A longitudinal study

Highlights From the study

  • Very low LDL cholesterol is associated with increased all-cause mortality.
  • Very low LDL cholesterol is not associated with decreased cardiovascular disease
  • These associations were more obvious among high-risk patients in atherosclerotic cardiovascular disease (ASCVD) risk.
Photo by GerDukes

Conclusions

Very low LDL cholesterol is associated with increased all-cause mortality but not statistically associated with cardiovascular disease incidence among dyslipidemic patients, regardless of risk. When patients were stratified according to ASCVD risk, this association was more obvious among high-risk patients.

https://www.sciencedirect.com/science/article/abs/pii/S0167527319349708?fbclid=IwAR2sAq9PWh_98_NIfwbwIInDZYZ2dvouOa6qQUWWIfUwr-gRNB1JczWI0m8

Running Injury Prevention Strategies Part 2

Having good running form is another way to prevent running injuries. There are many nuances to running form. We’ll discuss the big three. They are Cadence, Posture and Foot placement.

Cadence (Stride Length)

The amateur runner may not put much thought into their running beyond putting one foot in front of the other, however, if you are finding yourself with consistent pain in your shins or recurring lower leg injuries the way you run may be playing a role. New research has demonstrated that when you take a longer stride as you run, the ground reaction force on your legs will be increased. This increased force can lead to more injuries and micro traumas that can lead to chronic injuries and discomfort.

With Cadence think quick feet. A faster stride will reduce the amount of time you spend on the ground and decreased ground-reaction force. This reduces the impact on your body gets hitting the ground.

 If you think that this may be affecting your ability to run pain-free, try taking some shorter runs and actively think about taking shorter steps while running. Your legs will have to move faster to maintain the same pace as before. It will take some time to retrain your brain to alter your running pattern, but with some regular training, you should be able to make the transition.

Photo by sasint–3639875
See how long her stride is? If the foot is landing far in front of you, your cadence is most likely low.

Posture

Good posture will help you run with less pain and prevent injuries. Basically good posture will create good running posture. Your head should be over your ribcage and your rib cage should be over you pelvis and pelvis over your feet. This posture will let you run using less energy. If your posture is good it will be easier to fill your lungs with air. Next is to engage your core and build midline stabilization.

Foot Placement

Stand with your feet shoulder width apart. This is a very stable position. Now stand with one foot in front (heel to toe). That’s harder right? Standing this way or running this way takes a lot of balance and energy. We’ll call this cross over gait. When we run we should land with our foot under our knee and our knee under our hip. This will support your center of mass better. Think leaning tower of Pisa, the top is not over the bottom making it unstable.

Photo by John-Silver–3202135
The base would be the foot and the hip would be the top.
Take a look at this runner. His foot is on the midline of the body. The leg is not stacked The hip is not stacked over knee or foot. Can you see the pelvis dropping on the left side as well?

Photo by Andrea Piacquadio
Can you see the cross over gait? The foot is midline, the hip once again is not stacked over the knee and foot. Look at her stomach muscles. Can you see the twisting? Here’s an example of the core not being engage and lack of midline stabilization.

If you are new to running or experienced and need help we are here! Please call the office to set up an appointment.

Running Injury Prevention Strategies Part 1

Running has become one of the most common forms of physical activity in today’s society. It can be a community building activity, a personal challenge and most importantly a great work out. It is a sport that everyone can participate in; all you need is a good pair of shoes and a little motivation. That being said running can be extremely hard on your body, especially when you are just starting.  We are finding that injuries among runners are very common. From shin splints to rolled ankles, no one is immune from getting hurt; however, here are some tips to keep you healthy and on pace.

Photo by RUN 4 FFWPU

Do not do too much, too fast

            When runners are just starting and begin to make progress, they tend to push their limits. Although this is a great way to challenge yourself, it is important that you understand your body has a threshold that when exceeded results in injury. Your mileage should be tracked on both a daily and weekly basis. If you have never done much long-distance running, then your weekly mileage should begin quite low. It is important that as you improve your mileage increases gradually. A consensus among the running community is the rule of 10%. Do not increase your mileage by any more than 10% on a week to week basis. For many runners and new runners specifically, 10% may even be too much of a jump. This is why when preparing for a distance race, whether it is a 10k, half marathon or a marathon it is recommended you start as early as possible. Could you train and complete a half marathon in 6 weeks? Maybe, but the toll it could take on your body and the injury risk you are exposing yourself to are likely not worth it. A recent study showed that runners who only increased their mileage by 3% a week had a much higher rate of success in their upcoming races than runners who ramped up their mileage quicker.

            So how do you know where to start? First, start with walking. If you can walk an hour a day with out any injury you may start running. As a new runner, start with short runs and accumulate miles over the week. It is important to understand how far you have been running, so I recommend using an app on your phone such as “Map My Run” to help track each run. Personally I have a Garmin GPS watch , that links to Garmin connect. Garmin connect is an app. Most GPS watches can be linked to an app.

Photo by Mateusz Dach

Do not run through significant pain

            As runners, we all understand some discomfort is a part of the sport. Your legs and feet will likely be sore after a long run; however, if you begin to notice significant pain or discomfort while running consider taking a break. Breaks are one of the hardest things to convince a runner of doing, but it could save you from more severe injury. Aside from the odd rolled ankle, very few running injuries are acute and traumatic. Far more commonly runners ignore the pain and “tough it out” when they begin to feel discomfort.

This can result in a cumulative injury cycle. What is that you might ask? It means if you continue to stress an injury by running, you will continue to make it worse and it can become a much more significant issue. Sometimes all it takes is an extra day off when symptoms are minor to allow your body to recover. This is important because if you have an injury, it is very common for your body to adapt by altering your gait (running pattern).

This may lead you to be less efficient, develop bad habits or in a worst-case scenario cause an injury elsewhere in your body. Remember, everything is connected, so if you are running with a limp the biomechanical stresses will be placed on a different part of your body. Give your body a chance to recover and if you think that an injury is nagging have a medical professional look at it. It is much more beneficial to have an injury taken care with a couple of sessions of treatment rather than letting it persist and having to deal with it when it is much more serious, and your recovery time is extended.

Photo by RUN 4 FFWPU

Call the office if you’re having pain. Do not tough it out! It could only get worse. We work with a lot of athletes and help them return to activity. Athletes looking to prevent injuries or perform better see us.

Tips While Working at a Desk part 2

  • Movement
    • Mini-water breaks throughout the day.
    • 10,000 steps per day.
    • The triple exercise
    • Micro break
  • Stress Management
    • Mindfulness at your desk by closing eyes, sitting in good posture and slow deep breathing a few times per day. All technology off for the moment.
      • Improves mood, productivity and stress management
    • Abdominal breathing instead of chest breathing.
The triple exercise

We are here to help you with any pain you’re experiencing!

Tips While Working at a Desk Part 1

  • Move in every aspect of your life, at home and work
  • Set the alarm every hour to perform some movement. 3-5 minutes in length.
  • Place a Lacrosse Ball under your legs, top of legs, between shoulder blades while at the desk.  
  • Light dumbbells at your desk for fitness snacking throughout the day.
  • Park at the farthest spot away to get more walking throughout the day.
  • Walking meetings are a great way to get movement and productivity.
  • Seated Exercise throughout the day three times per work day minimum.
    • Seated Cat and Cows
    • Seated Twists
    • Neck Ranges of Motion
    • Shoulder Rolls
  • Find an accountability buddy.
  • Strategically plan your traveling to take your workouts with you.

More people are working from home now more than ever. If you are experiencing pain since this big change please give our office a call. We are here and ready to help!