Taking Control of Our Health
By Dr. Hillel Z. Harris, MD
Each one of us needs to take control of our own health. We need to ensure we are getting enough physical activity, rest, and proper nutrition. Big businesses are not looking out for us as individuals. There are many large companies who want to sell products, whether in the food industry, or in the pharmaceutical industry. I feel that no one is looking out for the individual. As a physician, I want to partner with my patients and teach them how to look out for themselves. I want my patients to ask what they can do to decrease their chances of developing obesity, diabetes, high cholesterol, coronary artery disease, cancer, arthritis, and on and on.
Let’s focus on preventative health, and optimizing our chances for staying healthy. This is easier said than done. It takes discipline to take control of your health, but like everything else, it takes practice and guidance until it becomes easier. The first step is dissecting the wealth of information available regarding nutrition, exercise, and stress. Understanding the way nutrition influences how we feel, how we store fat, how we prevent diabetes from developing, is key to our health. Exercise is important for keeping a low body weight, by building both muscle and improving cardiovascular fitness. Physical activity can actually cause neurogenesis, or the creation of new brain cells.
Stress wreaks havoc on our bodies, and the hormones that are released in stressful states can derail all the good choices we make. Uncovering the roots of our stress will allow us the opportunity to take control of our health by removing the unconscious blockade we set up for ourselves.
In today’s fast pace life, we are less connected to how we feel. Often a chronic low-level stress develops, which can sap our energy and lower our natural production of hormones. Testosterone, for example, may be declining in men due to chronic stress, which causes the release of cortisol. Cortisol blocks testosterone release. Having too much fat around our mid-section also decreases the production of testosterone. So, how can you increase your natural production of hormones, such as testosterone? By figuring out how to decrease stress. The first step to is to be aware of stress, because recognition is half the battle. Abdominal fat interferes with the body’s own internal signaling. In men, this excess fat secretes estrogen. Estrogen antagonizes the production of testosterone. So balancing the right eating plan with physical activity can cause drastic improvements in your hormone levels. Resistance training appears to promote the biggest release of testosterone. Specifically, it is the complex resistance exercises, such as squats, that yield the greatest natural increase in testosterone.
The way we eat influences how we absorb food for fuel. Eating frequent, smaller meals prevents insulin spikes, which has been shown to decrease the production of cholesterol. In fact, when people skip breakfast and eat a large lunch and dinner, the body acts as if it were in starvation mode and will maximize fat storage! This is not what we want. We want our body to use the nutrients it receives to repair and replenish our energy stores, not become a walking repository of fat! By eating just enough food at any given time, we can set ourselves up for success- in that the food we eat, will be used efficiently.
Choosing food with a low glycemic index has been shown to prevent the spikes in blood sugar and subsequently insulin. You want to choose foods that cause a slower release of blood sugar, in order to keep insulin levels low. Most fruit and vegetables have a low glycemic index. Processed foods, on the other hand, have the opposite effect. They spike glucose, spike insulin, and then you crash. The cycle repeats itself and can cause an up and down effect, which is why some people feel their energy levels correlate so drastically based on what they just ate. Achieving a blood-balance will translate to a more consistent mood and energy levels, which is more preferable. The next article is titled, “Are Ketogenic Diets Good for Athletes?” More to come!
About the Author:
Dr. Hillel Z. Harris, MD is the founder of MD Sports Inc, which focuses on sports performance and athletic training. He provides annual physicals, and performs laboratory testing and body composition testing. He and his team develop customized nutrition and physical activity plans for athletes and the general population interested living a healthy lifestyle. He promotes wellness, and is an innovator in the emerging field of preventative health and lifestyle medicine. He is a board-certified physician and has been a practicing medical doctor since 2004.
Compartment syndrome is a painful condition that occurs when pressure within the muscles builds to dangerous levels. This pressure can decrease blood flow, which prevents nourishment and oxygen from reaching nerve and muscle cells.
Acute compartment syndrome is a medical emergency. It is usually caused by a severe injury. Without treatment, it can lead to permanent muscle damage.
Chronic compartment syndrome, also known as exertional compartment syndrome, is usually not a medical emergency. It is most often caused by athletic exertion.
Compartment Syndrome: Jeff’s Story
Jeff was experiencing pain and pressure in his leg while doing two of his favorite things: Playing the drums and running. He was diagnosed with Compartment Syndrome, and UW Health vascular surgeon William Turnipseed was able to perform a surgery that has allowed Jeff to get back to his fun…
Otto Porter out indefinitely due to left leg contusion procedure for compartment syndrome
Porter had a procedure to address a contusion on his left leg and will miss Game 6 and perhaps for some time.
Porter had compartment syndrome in his lower left leg, and a fasciotomy was performed. The procedure was done to prevent “permanent damage” to the leg. In short, Porter had a potentially serious injury that had to be addressed…
What is the treatment for compartment syndrome?
Prevention is the first step in the treatment of compartment syndrome. Significant injuries of the arms and legs that require casting or splinting should always be elevated and iced to minimize the potential for swelling. Elevation should be above the level of the heart. Ice therapy may even be considered even if a cast or splint has been placed…
Dr. Hillel Z. Harris, M.D. Emergency Physician and Sports Medicine Doctor
“As an emergency physician, I have treated patients in their worst hour. I have taken care of patients who have had having difficulty breathing due to heart failure and lung disease. I have seen the effects of debilitating illness wreak havoc on peoples’ quality of life.
I have cared for diabetics who have lost limbs, young people with strokes, heart attack victims, and patients who have come to the ER in full cardiac arrest.”
MD Sports, Inc.
The Marriage of Medicine and Sports
By Robert Roddy MBA ATC LAT
In today’s athletic community, one of the most concerning injuries that an athlete can sustain is a traumatic head injury resulting in a concussion. Once an injury like this occurs, there are various steps that the athlete, athletic trainer, and sports medicine team must go through to return the athlete to athletics as well as to everyday activities. Recognizing the various signs and symptoms involved in a concussion is key in early detection.
Recognizing the Signs and Symptoms
When an athlete sustains a head injury and is suspected of having a concussion, the athletic trainer or team physicians will ask the athlete a series of questions to rule out which signs and symptoms the athlete is experiencing. Not every athlete will exhibit the same kind of signs or symptoms. Therefore, it is essential for medical personnel and athletic trainers to understand and identify the key signs and symptoms of a concussion. Signs and symptoms of concussions are separated into two categories, cognitive and somatic. Below is a list of the cognitive and somatic signs and symptoms of concussions.1
b. Anterograde Amnesia
c. Retrograde Amnesia
d. Level of Consciousness
e. Any Disorientation
f. Inability to Focus
g. Delayed Verbal or Motor Responses
h. Slurred Speech or Incoherent Speech
i. Excessive Drowsiness
c. Inability to Balance
f. Sensitivity to Sound
The athletic trainer determines if the athlete is exhibiting any of theses signs or symptoms by administering a SCAT test, neuropsychological testing, cranial nerve testing, and BESS testing. Once a concussion is suspected by the athletic trainer, the athlete is then referred to a licensed healthcare professional. After the physician has confirmed that the athlete does have a concussion, the individual is recommended to be withheld from athletics until the signs and symptoms have resolved for 48-72 hours. Studies have suggested that the recovery period range is from 1-7 days for total cognitive resolution, and 3-7 days for total resolution.1
Return to Learn
Besides athletics restrictions, it is very common for physicians to suggest that individuals suspected of a concussion should be limited to cognitive stress in school and at home. During this time, the student athlete is advised to limit the amount of time they spend on their phone, watching tv, computer or laptop, reading, and long periods of strenuous concentration. School work should be limited to 30 minutes initially with a gradual increase of studying once the symptoms begin to resolve.1
Return to Play
Once the athlete has shown no signs or symptoms for 48-72 hours, the athletic trainer reevaluates the athlete with neuropsychological and vestibular/balance testing. The steps below should be progressed only when the student athlete can perform the steps while remaining asymptomatic.2
Step 1) Rest: Until Asymptomatic (at least 48 hrs.)
o No physical exertion/activities of daily living only
Step 2) Light Aerobic Exercises (HR: < 70% – 15-20 min)
o Light aerobic training/conditioning in a controlled setting Ex: stationary bike, walking, swimming
Step 3) Sport Specific Exertion (HR: <80% – 45 min)
o Submaximal conditioning/exercise that stresses the student athlete in a setting like the environment that they will participate in during practice or competition
Ex: running on field or court, body weight exercises, individual cardio/endurance drills
Step 4) Contact Training Exertion (HR: <90% -60 min)
o Sport specific exercises with equipment
Ex: resistance band training, functional training, position drills, sport specific movements
Step 5) Full Contact Practice
o Restore confidence and assess functional skills
Ex: athlete participates in monitored practice
If the athlete successfully completes the steps of the return to play protocol, the student athlete is required to be cleared by a licensed physician before they can completely return to full athletic participation and competition.
By Robert Roddy MBA ATC LAT
Robert Roddy is the head Athletic Trainer for MD Sports, Inc. As a former college athlete, Robert understands the concerns and demands that are involved with being a high performance athlete. He has treated, managed, and rehabbed athletes in the high school, collegiate, amateur, and general population level in South Florida for over 10 years. Robert brings a level of compassion and a quality of care to assist the athlete’s return to activities with a better quality of life.
1. Florida State University- Sports Medicine. Concussion and Mild Traumatic Brain Injury (mTBI) Management Protocol. https://www.ncaa.org/sites/default/files/2017-18CProto65_FloridaStateU_Protocol_20170803.pdf. Updated: July 5, 2017. Accessed March 13, 2018.
2. Florida Atlantic University- Sports Medicine. Concussion Management Plan. http://grfx.cstv.com/photos/schools/fau/genrel/auto_pdf/2015-
16/misc_non_event/2015ConcussionManagementPlan.pdf. Published April 29, 2015. Accessed March 13, 2018.
Hyperbaric Oxygen Therapy – What is It & What are The Benefits?
The benefits of this therapy are vast: it decreases the time needed to recover from sports-related injuries, improves wound-healing, aids in post-surgery recovery, increases overall circulation, revitalizes aging skin, decreases inflammation, and many MANY other anti-aging and health benefits…
WHY DO ATHLETES USE HYPERBARIC OXYGEN THERAPY?
Mild HBO therapy provides a highly effective way to increase the volume of oxygen in the blood and thus increase the many beneficial effects that oxygen has on the body. It allows the body to get the oxygen it needs to create ATP for energy and flush out the lactic acid that causes muscle fatigue. The elevated oxygen levels help athletes increase performance and recover more quickly after a workout. Increased oxygen delivery to the brain facilitates brain function, and enhances an athlete’s ability to make split-second decisions that could be a difference in the outcome of a game.
SUPERIOR ATHLETIC TRAINING MEETS ADVANCED RECOVERY METHODS
The next stop on my CERULEAN preview was the Hypobaric Adaptive Conditioning. This egg-shaped chamber simulates patterned low-barometric pressure sequences to condition the body and strengthen it at the cellular level. The whole experience felt like the pressure changes in an airplane, and you have to continue clearing your ears throughout the session. This modality is designed to help athletes condition their bodies and to help manage physical pain whether it’s chronic, transient, or from a physically debilitating disease or condition…
WHY ATHLETES SHOULD CONSIDER HYPERBARIC OXYGEN THERAPY
Hyperbaric oxygen therapy (HBOT) is a powerful anti-inflammatory and wound-healing accelerator that could help athletes recover from sports-related injuries and stay healthy.
The Effects of Hyperbaric Oxygen Therapy on Post-Training Recovery in Jiu-Jitsu Athletes
The present study aimed to evaluate the effects of using hyperbaric oxygen therapy during post-training recovery in jiu-jitsu athletes…
The Athlete as a Social Media Marketing Product
Athletes have always been one of the most direct ways to reach consumers. Sport arouses passions, is a source of health, sacrifice, commitment, positivism and, taken to the elite level, develops the fan phenomenon that has few competitors in other sectors of society…
Social networks are, in many cases, a good tool for avoiding costly market research. They are the shortest, fastest and most direct way to reach your audience through a person who, in that specific community, has more credibility than anyone. The athlete ‘delivers’ to their sponsor a consumer base of millions of people who every day are interested in what they do, what they feel, what they consume…
Are Athletes the Key to Changing Healthcare?
As Dr. John Scaringe found out through personal experience, professional sports associations may have the clout needed to change the way we look at modern day healthcare…
For Athletes Post Career Health Care Is No Game
Unpredictable career length and chronic injuries mean that planning for healthcare costs should be a vital component of every pro athlete’s retirement plan…
Indeed, many pro athletes find themselves retired in their 30s, and still dealing with chronic, sports-related injuries—and the costs…
Stories of athletes going from rags to riches—then back—are all too common, and unexpected healthcare costs can be a big contributor. But with the right planning, it’s possible to change the narrative…
5 Most Affordable PhD in Sports Management Online Programs 2018
Earning an online PhD in sports management could pitch you leadership skills for hitting a home-run into executive-level jobs in North America’s $75.7 billion sports market.
Doctoral programs are increasingly using Internet-based platforms to train sports administrators at the highest level. Sports management PhD online degrees help creative, team-playing leaders score competitive advantages for business and academia positions with 24/7 course flexibility…
How Olympic Athletes Make a Living
We all know that famous professional athletes can make a great deal of money – sometimes more, even if they’re retired. For example, Michael Jordan, over ten years retired, made $90M in 2013 — possibly more than all of the athletes in the Sochi 2014 Winter Olympics combined — and more than every other active professional athlete individually.
Everyone, that is, except for boxer and former Olympian Floyd Mayweather — who earned at least an estimated $80M, possibly more, in just one fight (against Saul “Canelo” Alvarez) alone in 2013. He also fought Robert “The Ghost” Guerrero in 2013, earning at least $32M (guaranteed) for that fight, excluding pay-per-view fees…
How Kids’ Sports Became a $15 Billion Industry
The cost for parents is steep. At the high end, families can spend more than 10% of their income on registration fees, travel, camps and equipment. Joe Erace, who owns a salon and spas in New Jersey and Pennsylvania, says Joey’s budding baseball career has cost north of $30,000.
A volleyball dad from upstate New York spent $20,000 one year on his daughter’s club team, including plenty on gas: up to four nights a week she commuted 2½ hours round-trip for practice, not getting home until 11:30 p.m. That pales beside one Springfield, Mo., mom, who this summer regularly made a seven-hour round-trip journey to ferry her 10- and 11-year-old sons to travel basketball practice. Others hand their children over entirely…
Ulnar Nerve Flossing Exercises – Amazing Results – Kinetic Health
If you have a ulnar nerve entrapment syndrome use the exercises in this video to floss, mobilize, and release this nerve from its surrounding tissues…
The ulnar nerve can be compressed at the wrist, beneath the collarbone, or as it comes out of the spinal cord in the neck. When the ulnar nerve compression occurs at the elbow, it is called “cubital tunnel syndrome.”
What is Nerve Flossing?
Nerve flossing, also known as nerve mobilization, is an orthopedic manual physical therapy technique we use to alleviate neural tension. Sometimes, central and peripheral nerves in your body get entangled with surrounding tissues or become agitated and hypersensitive due to overuse, acute injury, and poor posture.
Ulnar Nerve Entrapment at the Elbow (Cubital Tunnel Syndrome)
Ulnar nerve entrapment occurs when the ulnar nerve in the arm becomes compressed or irritated.
Numbness and tingling in the hand and fingers are common symptoms of cubital tunnel syndrome. In most cases, symptoms can be managed with conservative treatments like changes in activities and bracing…
Health Buzz: Sex Doesn’t Have a Direct Impact on Athletic Performance, Research Suggests
For this year’s Winter Olympic Games in PyeongChang, South Korea, the International Olympic Committee says that 110,000 condoms will be available in competition and non-competition venues that include a medical facility…
What Is Sex Like In The Olympic Village? Here’s Everything We Know
Some of us watch the Olympics for sports, some of us watch to delight in feats of endurance and strength which prove that bodies are magic, and some of us watch for the compelling human interest stories that hurtle toward either victory or defeat in real time as the events air. And while we only get the emotion porn version of events on TV, there’s obviously way more debauchery going down behind the scenes…
2018 Olympics Feature First-Ever Sexual Violence Counseling Centers
Four counseling centers are open at the 2018 games.
The centers being opened during the Winter Olympics are an important step forward in the movement to undo the culture of silence around abuse and assault. Providing resources like the center means that powerful systems are recognizing a problem, and taking a much-needed step to address it…
Larry Nassar isn’t the only doctor accused of molesting patients. We need to do more to stop it
But as Olympic gold medalist Aly Raisman said in her victim’s statement, “Talk is cheap.” I hope we can heed her words, and that our collective outrage over Nassar’s conduct leads to instrumental changes in the health care profession…
Athletes like Adam Rippon, Gus Kenworthy, Aja Evans and more talk sex in the Olympic village… and the 110,000 condoms provided to them. Watch!
Knee Pain Relief Tips
You can do many things to help knee pain, whether it’s due to a recent injury or arthritis you’ve had for years.
Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated.
Don’t rest too much. Do exercise. Don’t risk a fall. Do consider acupuncture. Do get expert advice…
How to Fix Knee Pain Fast
Knee pain relief from home remedies is possible. Watch here 3 easy home remedies for knee pain relief to come out from pain.
What are knee pain symptoms and signs? What causes knee pain? What is the treatment for knee pain?
- Knee pain is a common problem with many causes, from acute injuries to complications of medical conditions.
- Knee pain can be localized to a specific area of the knee or be diffuse throughout the knee.
- A thorough physical examination will usually establish the diagnosis of knee pain.
- The treatment of knee pain depends on the underlying cause.
Knee Pain Relief Exercises
Side Leg Raises. Wall Squats. Calf Raises. Leg Presses. Hamstring Curls…
Meniscus Tear Guide
How can I perform a meniscus tear test myself? What is the difference between a torn meniscus and the patellofemoral pain syndrome? How do I know if my meniscus tear can recover without surgery?
Meniscus tear treatment without surgery with 3 exercises…
Over the past year, we have seen kids as young as 12 years with tears in rotator cuffs, tendonitis in the elbow, wrist, achilles and frightening stress fractures in the shoulders and lower back. We are seeing more and more young athletes present with limited flexibility, stability and strength…
Tennis Fitness Drills and Exercises
Most tennis players dread the process of undergoing the various intensive tennis fitness drills mentioned below, but these drills can have a substantial impact on a tennis player’s speed, agility and explosiveness on the tennis court…
Six Exercises to Improve your Tennis Game
Tennis is a deceptively difficult sport to master. While the pros may make it look like a walk in the park, a close game of tennis can push the body to overwhelming levels of exertion…
Tennis Players Fitness Training 2018 – Djokovic, Nadal, Dimitrov & More
Train Like A Tennis Player With This Conditioning Workout
If you’d like to channel their work ethic or prepare for your own competition, try this workout. You’ll notice most exercises are done while standing and focus on joint strength and mobility, since athletic training should often mimic movements of the sport.
Bodyweight exercises are a great place to start for tennis especially, so that you learn how to control your body and keep it injury-free—then add weight.
Free weights will allow you to stretch your range of motion even farther than machines allow, pushing your body to face real-life scenarios like extending a racket and bashing that ball back…
The Tennis Workout
Rory Cordial, physical therapist and performance coach incorporates these exercises to improve strength and power, while at the same time decreasing the chance for injuries. Cordial recommends using the Thera-Bands for your warm-up and integrating the rest of the exercises into your own workout routine…
Add these six exercises to your routine to bring your game to the next level…
Sports requiring jumping, turning and twisting movements such as basketball, volleyball, netball and football; and explosive changes of direction such as soccer, tennis and hockey are particularly vulnerable to ankle sprains.
The immediate treatment of any soft tissue injury consists of the RICER protocol – rest, ice, compression, elevation and referral. RICE protocol should be followed for 48–72 hours. The aim is to reduce the bleeding and damage within the joint. The ankle should be rested in an elevated position with an ice pack applied for 20 minutes every two hours (never apply ice directly to the skin). A correctly sized compression bandage should be applied to limit bleeding and swelling in the joint.
How to Tape an Ankle Like an Athletic Trainer
Ankle taping is one of the most commonly recognized skills of the athletic trainer and coach interested in returning athletes to play after ankle injuries. The most effective tape prescription for an ankle sprain is designed specifically to protect the structures injured.
To help an athlete recover from a minor ankle injury it is always a good idea to tape the ankle. Taping the ankle allows for extra support while still providing mobility.
How to Tape an Ankle
Learning how to tape an ankle is pretty easy to learn how to do, but is hard to perfect. This set of instructions is aimed toward people with knowledge in sports medicine. To successfully complete these instructions, people should know general anatomy, and know basic medical terms.
How tight should you wrap a sprained ankle?
Hold your ankle at about a 90-degree angle. Start where your toes meet the body of your foot. Hold the loose end of the bandage at the side of your foot. Wrap the bandage around the ball of your foot once, keeping it somewhat taut with a light pull.
Use KT Tape for Ankle Stability
Ankle instability or weakness can lead to chronic sprains and tearing of ligaments and tendons and lead to other injuries. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. This application also helps to provide support without limiting your range of motion or decreasing your blood flow.
This application can be used for a variety of ankle issues including ankle sprains, stretched ligaments, inflamed tendons, or general ankle weakness. The added support will give you the confidence and support during the rehabilitation phase of an injury as well as the stability and pain relief during activity.
How to Tape Your Own Ankle
How to tape your ankle properly for sport – clear, easy to follow instructions on how to do this properly!
The Effectiveness of Ankle Taping
There is considerable debate over the residual effectiveness of taping over the course of a prolonged sporting session. The issue is of practical significance, as the author’s note that during soccer matches, a disproportionately high number of injuries occur during the last third of each halftime. To date, there have been few studies that have evaluated the mechanical, protective properties of tape beyond 30 minutes of exercise.
Ankle Sprains Most Common High School Sports Injury, Study Finds
Analyzing data collected through the National High School Sports-Related Injury Surveillance System (RIO), an Internet-based reporting system, researchers found that ankle sprains accounted for16% of sports-related injuries in 20 high school sports serious enough to require medical attention by a certified athletic trainer or physician and restrict an athlete’s participation for 1 or more days.
What is the Initial Treatment for Plantar Fasciitis?
Heel and Foot Pain (Plantar Fasciitis) – Treatment. Collectively, these initial treatments are known as ‘conservative’ treatments for plantar fasciitis… Avoid running, excess walking or standing, and undue stretching of your sole… Choose shoes with cushioned heels and a good arch support… Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms…
Plantar Fasciitis: Fix it Forever
The mechanism of injury in plantar fasciitis and the natural, non-surgical approach to its treatment are outlined in this video. Integrative Chiropractic care and rehabilitative protocols are the answer.
Save Yourself from Plantar Fasciitis!
Plantar fasciitis explained in great detail, including every possible treatment option, and all supported by recent scientific research..
Feet. They carry you from here to there every day. But you may not think much about them until they hurt. And when they do, you want relief. To get the right treatment, you need to know the problem. The first thing to consider is where your pain is located…
Can Plantar Fasciitis Go Away on its Own?
Pain can last for several weeks or months and can range from mild to severe. Plantar fasciitis will likely go away on its own, with rest, but it may take several months or longer to resolve completely. There is treatment to help you recover faster…
IT Band “Runner’s Leg” Treatment – Sports Medicine Specialist
Sports Medicine Specialist, Dr. Jonathan Wilhelm, located at Pro Chiropractic in Bozeman, MT demonstrates advanced and effective treatment approaches for iliotibial band friction syndrome (IT BAND). These include new effective treatments like Graston Technique, Kinesiology Taping, and specific Extremity Adjustments.
Dr. Jon is a Certified Chiropractic Sports Physician, and holds advanced certifications in Kinesiology taping, Graston technique, and Extremity Adjusting, as well as a Master’s Degree in Sports Science and Rehabilitation.
7 Exercises to Treat and Prevent IT Band Syndrome
One of the most common sources of pain that can stop runners in their tracks is iliotibial band syndrome. Frequently misunderstood, IT band syndrome is often treated incorrectly.
Common treatments include ice, rest and stretching, and, while all of these have their place in treating a running injury, ITBS is best approached proactively.
Why Your IT Band Isn’t Getting Better
Every runner I’ve ever seen with ITBS fails to shift their weight far enough onto the sore leg. In most cases with running injuries it’s difficult to tell whether the movement pattern or the pain came first, but in this case it’s definitely the movement pattern causing the pain and not the other way around.
You can keep trying to mitigate the consequences of the knee pain this movement pattern causes by putting a support under your arch to try to prevent the knee from rotating inwards and doing things to your IT band to loosen it up, but the former rarely works and the latter means you’re actually fighting what your body is trying to do to solve the problem of your weight being in the wrong place…
Your IT Band Is Not The Enemy (But Maybe Your Foam Roller Is)
Initially, the logic behind rolling your IT band seems fairly sound. Foam rollers increase range of motion and reduce pain. My IT bands are tight and my knees hurt. Therefore I should apply the roller to my IT bands to solve these problems, right? Unfortunately, more often than not the answer to this question is a resounding “no.” It’s quite possible you’re actually doing more harm than help and further stretching an already abused and over-elongated piece of tissue…
Diagnosed with Type 2 Diabetes? Don’t Exercise Till You Read This!
You may be fearful, anxious and generally stressed out after getting a type 2 diabetes diagnosis. There’s so much to learn, which is why we’re stepping in for the exercise part. We talked to experts who treat type 2 diabetes to find out what they tell their patients about working out with diabetes…
Golf: Return to Play after Surgery, Winter Conditioning & New Teaching Technology; Avoiding Winter Sports Injuries
Dr. Nik Verma sitting in for Dr. Cole and Steve speak with James Standhardt from GOLFTEC about returning to play after surgery, winter conditioning, importance of club fitting and new technology in golf instruction.
Dr. Julia Bruene from Midwest Orthopaedics at Rush talks about how to avoid skiing and other winter sports injuries.
It is clear from the research that high-velocity, low-load training is related to an ability to produce force quickly and has implications for activities of daily living as well as athletic endeavors. High velocity exercise results in specific high velocity adaptations and should be employed when attempting to increase high speed movements.
Sports that require athletes to sprint faster or jump higher may benefit from assisted training that mimics sport specific movement speeds. Since maximizing speed is one of the most desired goals for fitness and performance, implementing innovative over-speed methods within a training program can aid in maximizing performance.
In addition, short duration training is effective for the acute adaptation of neural factors, which results in an acute increase in performance in the absence of muscular hypertrophy.