USI is now offering fitness assessments for runners/cyclists that are looking to make some positive changes in their training! See below for offerings and prices. (Click on pictures to enlarge)
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Tuesday, February 18, 2014
Sunday, January 12, 2014
Breakfast On the Go
It's a new year and people are holding strong 12 days into their resolutions, right? If your goal is weight loss, more energy, training for a new race, one thing that is important is eating breakfast! I know it can be tempting to grab a breakfast sandwich at your preferred fast food place, but how healthy is that? Personally, I have been taking an individual package of oatmeal most mornings to heat up once I get to work. While that isn't necessarily bad, I have been looking for something different that is just as easy, but provides more protein. Protein in your breakfast is important to help you feel fuller longer and aids in muscle repair if you've done a morning workout.
Below is a recipe for Ham and Egg Cups that are easy to make on the weekends and quick to take and heat up once you get to work. **I tried to use won-ton wrappers for the half the batch and it didn't turn out as planned, so I think in the future I'm just going to stick with ham and egg.**
Ham and Egg Cups (makes 12 servings)
Ingredients:
8 eggs (just use egg whites as a healthier option)
1/2 package of Jimmy Dean sausage
12 slices of deli ham
3 cloves garlic
1/2 medium yellow onion
1/2 red pepper
Shredded cheese
Salt and pepper to taste
Directions:
Disclaimer: I'm not a photographer, nor a professional chef, but here are a few pictures I took while cooking.
We'd love to hear about what you would use for mix-ins!
Post to 'comments' below
Below is a recipe for Ham and Egg Cups that are easy to make on the weekends and quick to take and heat up once you get to work. **I tried to use won-ton wrappers for the half the batch and it didn't turn out as planned, so I think in the future I'm just going to stick with ham and egg.**
Ham and Egg Cups (makes 12 servings)
Ingredients:
8 eggs (just use egg whites as a healthier option)
1/2 package of Jimmy Dean sausage
12 slices of deli ham
3 cloves garlic
1/2 medium yellow onion
1/2 red pepper
Shredded cheese
Salt and pepper to taste
Directions:
- Using a muffin pan, place a slice of deli ham in each opening, making a cup
- Cook the sausage and set aside
- Finely dice the peppers, onion, and garlic and mix this in a bowl with the eggs
- Add the sausage and whisk until this is all incorporated well
- Poor the mixture into each ham "cup" until it's about 3/4 full
- Bake at 350deg for 15 min and if you choose add a little shredded cheese and bake for another 5 min (If you don't want the cheese, just bake for 20 minutes)
Disclaimer: I'm not a photographer, nor a professional chef, but here are a few pictures I took while cooking.
We'd love to hear about what you would use for mix-ins!
Post to 'comments' below
Tuesday, November 12, 2013
Does a minimalist shoe decrease impact forces?
Below is an article published in Runner's World. There has been a lot of recent talk about how minimalist shoes decrease ground reaction forces, but a recent study looking at the Nike Pegasus vs Nike Free, found the opposite.
Study: Impact Forces Greater in Nike Free than in Pegasus
Researchers surprised by their findings.
Published
July 26, 2013
One of the main criticisms of conventional running shoes raised over the last few years has been that they encourage "hard" landings that increase the impact forces of running, especially on initial contact with the ground.Minimalist shoes, some advocates say, can help reduce impact forces, in part by encouraging a "softer" foot strike and more of a midfoot landing.
A new study by two well-known researchers suggests that, as is often the case in matters of shoes, form, and injury, things aren't that simple.
Richard Willy, Ph.D., of Ohio University, and Irene Davis, Ph.D., of Harvard Medical School, had 14 men run on a treadmill for 10 minutes at a time, at 8:00/mile pace. The men were all rearfoot strikers who were accustomed only to conventional running shoes.
For one of the 10-minute runs, the men wore the Nike Pegasus, which the researchers classified as a standard running shoe. On another 10-minute run, the men wore the Nike Free 3.0, which the researchers classified as a minimalist running shoe. According to the researchers' measurements, the Pegasus' heel height was 36.3 millimeters, compared to 17.6 millimeters for the Free. On the basis of compression tests, the Pegasus provided 31% more cushioning, the researchers said.
While the men ran, Willy and Davis recorded impact forces, stride length and other biomechanical data. They took measurements at the 1-minute mark of the run, and again at the 10-minute mark, to see if impact forces, joint angles, etc. changed during the short run.
The results were the opposite of what Willy and Davis had expected. As they wrote, when in the Free "runners struck the ground with a more dorsiflexed foot [toes pointing toward the shin, meaning more of a heel strike], in more knee flexion, and with higher vertical impact peak and higher average vertical loading rate."
These differences remained consistent throughout the run. That is, as the men--who, again, weren't used to running in a shoe like the Free--continued to run in the Free, they didn't adjust their form to compensate for being in the Free. Their stride length and stride rate remained comparable to when they ran in the Pegasus, and their impact forces remained greater than in the Pegasus.
"Absolutely," Willy wrote in an email when asked by Runner's World Newswireif his findings surprised him.
"We expected that impacts would initially be higher in the minimalist shoe than the standard shoe in the first minute of running. After 10 minutes of running, we expected the reduced cushioning of the minimalist shoe would cause heel discomfort, resulting in a less inclined foot at foot strike, perhaps even a midfoot strike pattern. We then expected a likewise reduction in impact forces. Obviously, our results were completely counter to what we hypothesized."
Willy said that he and Davis used the Free instead of a more barefoot-style shoe, such as the Vibram Fivefingers, because of the popularity of the Free and its positioning as a transitional shoe for runners looking to switch from conventional trainers to barefoot-style running.
"These shoes are widely marketed to the general running public to closely mimic a barefoot running experience to gain many of the benefits of barefoot running, i.e., reduced impact forces, without the increased risk of foot injury due to road debris," Willy wrote. "Due to the popularity of this shoe type and industry claims, we felt that it would be an interesting study.
"Another major reason why we wanted to study this type of shoe is that clinicians often prescribe this type of shoe to patients who are recovering from an impact-related injury to encourage a reduction in impact forces during running. Our findings suggest that this practice may not be advisable, at least in the short term."
"Another major reason why we wanted to study this type of shoe is that clinicians often prescribe this type of shoe to patients who are recovering from an impact-related injury to encourage a reduction in impact forces during running. Our findings suggest that this practice may not be advisable, at least in the short term."
It's important to keep in mind that the runners in this study were unused to minimalist shoes. It's possible that, over time, they might have altered their form in the Frees to lessen the increased impact forces Willy and Davis measured.
To Willy, that fact provides another important take-away from his research.
"Our subjects were novel minimalist shoe runners and they did not receive any instruction on running mechanics," Willy told Newswire. "In order to see a change in running mechanics, a structured training program focusing on changing a component of gait may likely be needed.
"For instance, increasing step rate during running has been shown to reduce ground reaction forces," Willy wrote. "Therefore, runners who wish to transition to minimalism should consider that a thoughtful and directed gait retraining program may be necessary to mimic barefoot running, regardless of the shoe worn."
Sunday, July 14, 2013
How to fuel before the big race
Special thanks to Brian Joyce, ProRehab physical therapist and our very own half-marathoner for the great article on pre-race nutrition! Enjoy!
Fueling prior to a half or full marathon:
Research shows that in order to keep the liver full of glycogen stores and maximize your energy level throughout the duration of longer races, it’s best to consume 1.5-1.8 grams of carbohydrates per pound of body weight. For a 150-lb runner, that equates to at least 900 calories to consume prior to your race! The American College of Sports Medicine recommends eating this meal 3-4 hours prior to your race. Since most races start between 7 to 8 am, it may be unrealistic to wake up so early to eat this meal. In this case, try consuming 1 gram of carbohydrates per pound of bodyweight 2 hours before the race. Since this will not be the optimal amount of carbohydrates for a longer race, you will want to fuel early in the race with energy gels and continue with a consuming 30-60 grams of carbohydrates each hour during the race. Regardless of which strategy you choose, the safest way to avoid any GI issues during the race is to practice following this nutritional guideline prior to a workout so you know you can handle this amount of calories prior to a hard effort.
Taken from Runner’s World:
Sample pre-race meal plan for a 150 lb. runner:
3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g
90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g
30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g
Other pre-race nutrition tips:
1. Avoid new foods – The most important thing prior to a big race is to not try anything new that your body may not respond well to, and this includes nutrition as well. Often, bigger races are in new cities and you may be enticed to try a new restaurant prior to the next morning’s race, but this may not be in the best interest of your digestive system. Stick to simple and familiar foods that you know your body can handle. Avoid excessive fiber, spicy foods, and high fat foods. These may give you gas if your body is not accustomed to this diet.
2. Obtain more of your carbohydrates from fruits and vegetables – Although carbohydrate loading makes people think it’s beneficial to stuff oneself with pastas and breads, this may not be the best option to try the day before a race (especially a race shorter than a half marathon). Instead, try a moderate amount of carbohydrates in the several days prior to the race. The fruit and vegetable sources will provide the needed carbohydrates as well as added nutrients. Grain sources are fine to consume as well, but try just eating to fullness rather than engorging yourself with breadsticks, pasta, or pizza.
3. Eat breakfast the morning of the race – although pre-race jitters may leave your stomach mildly upset and in no mood for filling itself with anything sloshing around every step of the race, breakfast can fill you with an energy source to tap into during the race rather than leave you feeling full and sending you on an extra trip to the porta-potty. Studies show that breakfast keeps your blood sugar steady and can leave you less likely to bonk during a race. So don’t miss the opportunity to provide yourself with a more steady energy source the morning of the race. If solid foods are unreasonable for you to eat pre-race, try liquid sources such as a fruit smoothie, juice, or yogurt (as long as these are familiar foods to you).
4. Limit excessive water consumption – While water is essential optimal race performance and even 2% in body weight loss due to dehydration can lead to a decline in performance, be careful diluting your electrolytes pre-race by chugging water alone. Low electrolyte levels can lead to cramping and in extreme cases, hyponatremia, a potentially life-threatening condition of depleted sodium levels. A good recommendation would be to drink 16 ounces about 2-3 hours prior to the race and another cup of water just before toeing the line.
Fueling prior to a half or full marathon:
Research shows that in order to keep the liver full of glycogen stores and maximize your energy level throughout the duration of longer races, it’s best to consume 1.5-1.8 grams of carbohydrates per pound of body weight. For a 150-lb runner, that equates to at least 900 calories to consume prior to your race! The American College of Sports Medicine recommends eating this meal 3-4 hours prior to your race. Since most races start between 7 to 8 am, it may be unrealistic to wake up so early to eat this meal. In this case, try consuming 1 gram of carbohydrates per pound of bodyweight 2 hours before the race. Since this will not be the optimal amount of carbohydrates for a longer race, you will want to fuel early in the race with energy gels and continue with a consuming 30-60 grams of carbohydrates each hour during the race. Regardless of which strategy you choose, the safest way to avoid any GI issues during the race is to practice following this nutritional guideline prior to a workout so you know you can handle this amount of calories prior to a hard effort.
Taken from Runner’s World:
Sample pre-race meal plan for a 150 lb. runner:
3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g
90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g
30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g
Other pre-race nutrition tips:
1. Avoid new foods – The most important thing prior to a big race is to not try anything new that your body may not respond well to, and this includes nutrition as well. Often, bigger races are in new cities and you may be enticed to try a new restaurant prior to the next morning’s race, but this may not be in the best interest of your digestive system. Stick to simple and familiar foods that you know your body can handle. Avoid excessive fiber, spicy foods, and high fat foods. These may give you gas if your body is not accustomed to this diet.
2. Obtain more of your carbohydrates from fruits and vegetables – Although carbohydrate loading makes people think it’s beneficial to stuff oneself with pastas and breads, this may not be the best option to try the day before a race (especially a race shorter than a half marathon). Instead, try a moderate amount of carbohydrates in the several days prior to the race. The fruit and vegetable sources will provide the needed carbohydrates as well as added nutrients. Grain sources are fine to consume as well, but try just eating to fullness rather than engorging yourself with breadsticks, pasta, or pizza.
3. Eat breakfast the morning of the race – although pre-race jitters may leave your stomach mildly upset and in no mood for filling itself with anything sloshing around every step of the race, breakfast can fill you with an energy source to tap into during the race rather than leave you feeling full and sending you on an extra trip to the porta-potty. Studies show that breakfast keeps your blood sugar steady and can leave you less likely to bonk during a race. So don’t miss the opportunity to provide yourself with a more steady energy source the morning of the race. If solid foods are unreasonable for you to eat pre-race, try liquid sources such as a fruit smoothie, juice, or yogurt (as long as these are familiar foods to you).
4. Limit excessive water consumption – While water is essential optimal race performance and even 2% in body weight loss due to dehydration can lead to a decline in performance, be careful diluting your electrolytes pre-race by chugging water alone. Low electrolyte levels can lead to cramping and in extreme cases, hyponatremia, a potentially life-threatening condition of depleted sodium levels. A good recommendation would be to drink 16 ounces about 2-3 hours prior to the race and another cup of water just before toeing the line.
Sunday, May 5, 2013
Toe Touch Progression
Can you touch your toes? Most people would say no, even seasoned athletes. Tight hamstrings? Probably not the sole culprit. Muscle tone and your body's misuse of stability? Sounds more likely. Give your body credit though, it's pretty good at taking the easy way out and choosing the simpler option. If your core lacks the ability to stabilize your pelvis, the hamstrings take over and create it. This might make your hamstrings feel "tight" but in actuality, they are working non-stop and always "on" so to speak. Try this exercise demonstrated by Paul Gorman from The Tank Gym. If you are able to do the toe touch progression and see a noticeable difference in your ability to reach your toes, you are NOT dealing with a muscle tightness issue; it's muscle tone. Perform this exercise daily to "turn off" your hamstrings and allow your core to be more efficient while stabilizing your pelvis.
Sunday, April 28, 2013
The Truth About Barefoot Running: It's not for everyone!
Barefoot running is on an upward trend across the country, however those new to it should beware because it is not for everyone! Before making the transition, an athlete should make an informed decision by understanding the pros and cons of unshod running/walking.
Bob Tank, Doctor of Physical Therapy and orthotic specialist at ProRehab, PC discusses both the facts and his opinions of barefoot running.
The arguments for barefoot running are that it is more efficient energy wise and that it leads to fewer injuries.
I do not believe either of these statements have been scientifically proven and in fact, it can be argued that it may be less efficient since the energy absorbed in barefoot running is an additional load to the calf muscles. In regards to less injury risk, the premise is that barefoot running results in landing more on the forefoot or midfoot as opposed to having the impact at the rearfoot or heel. Heel striking generally results from a longer stride (step length) and results in the foot landing more out in front of the body. This is thought to then result in the body having to exert a “braking” force to maintain our balance and this force is then transferred and ultimately absorbed up to the knees and hips. If in barefoot running the foot lands more on the front part of the foot, it is argued that the foot placement will be more directly under the body (knees) and therefore the impact will be decreased and absorbed by the muscles more than the bones and joints. None of this has been conclusively proven. One of the drawbacks to barefoot running is this can shift the impact stresses to areas that are not accustomed to those types of loads and therefore may result in increased injuries to the Achilles Tendons, Plantar fascia (arch strut) and metatarsals. Because of this, if a runner chooses to change their running style to involve barefoot running, they need slowly transition to this over an extended period of time (months). Greater tension is placed upon the Achilles tendon and arch structures in unshod running simply due to the fact that running shoes keep the heels from dropping down to the normal 12mm heel lift built into the midsole of a running shoe. Minimalist shoes are somewhat of a compromise as they have 0-5mm heel lifts built in (depending on the model) and allow the runner to more comfortably land on their forefoot. They are also more flexible, lighter weight, and have more cushioning that the standard running shoe but, this results in less control over excessive movement or rolling of the foot. They also wear out quicker due to the less durable materials used in manufacturing them.
My opinion is that if a runner is considering transitioning to barefoot running, that they first try to shorten their stride in their regular shoes, which should alter the landing point to more toward the forefoot (away from the heel). They can practice this on a treadmill first with emphasis on quicker turnover, at a set speed, and they should focus on running tall, landing soft and with less noise at impact.
It should be mentioned that foot strike position at initial impact is not solely related to type or absence of shoes but is also related to fatigue, speed, joint flexibility, previous injuries and body structure. Those runners with a foot type that is either extremely flat (pronated) or extremely high arched (supinated) should be especially cautious about trying to run barefoot. In my experience, these runners would decrease their chance of injuries by wearing a shoe designed for their excessive pronation movement (more stability built into the shoe) or one designed for additional cushioning in the case of the high arched foot type. Further protection can be provided through the appropriate use of custom molded foot orthotics which are designed for total contact with the sole of the foot and built with a deep heel cup to not only help absorb impact forces but also to control excessive side to side rolling of the foot (side note, not all custom orthotics are built with these features included). This type of running orthotic is designed to accommodate for faulty foot or leg structure and cannot be used during barefoot running and is less effective in minimalist shoes.
Bob Tank, Doctor of Physical Therapy and orthotic specialist at ProRehab, PC discusses both the facts and his opinions of barefoot running.
The arguments for barefoot running are that it is more efficient energy wise and that it leads to fewer injuries.
I do not believe either of these statements have been scientifically proven and in fact, it can be argued that it may be less efficient since the energy absorbed in barefoot running is an additional load to the calf muscles. In regards to less injury risk, the premise is that barefoot running results in landing more on the forefoot or midfoot as opposed to having the impact at the rearfoot or heel. Heel striking generally results from a longer stride (step length) and results in the foot landing more out in front of the body. This is thought to then result in the body having to exert a “braking” force to maintain our balance and this force is then transferred and ultimately absorbed up to the knees and hips. If in barefoot running the foot lands more on the front part of the foot, it is argued that the foot placement will be more directly under the body (knees) and therefore the impact will be decreased and absorbed by the muscles more than the bones and joints. None of this has been conclusively proven. One of the drawbacks to barefoot running is this can shift the impact stresses to areas that are not accustomed to those types of loads and therefore may result in increased injuries to the Achilles Tendons, Plantar fascia (arch strut) and metatarsals. Because of this, if a runner chooses to change their running style to involve barefoot running, they need slowly transition to this over an extended period of time (months). Greater tension is placed upon the Achilles tendon and arch structures in unshod running simply due to the fact that running shoes keep the heels from dropping down to the normal 12mm heel lift built into the midsole of a running shoe. Minimalist shoes are somewhat of a compromise as they have 0-5mm heel lifts built in (depending on the model) and allow the runner to more comfortably land on their forefoot. They are also more flexible, lighter weight, and have more cushioning that the standard running shoe but, this results in less control over excessive movement or rolling of the foot. They also wear out quicker due to the less durable materials used in manufacturing them.
My opinion is that if a runner is considering transitioning to barefoot running, that they first try to shorten their stride in their regular shoes, which should alter the landing point to more toward the forefoot (away from the heel). They can practice this on a treadmill first with emphasis on quicker turnover, at a set speed, and they should focus on running tall, landing soft and with less noise at impact.
It should be mentioned that foot strike position at initial impact is not solely related to type or absence of shoes but is also related to fatigue, speed, joint flexibility, previous injuries and body structure. Those runners with a foot type that is either extremely flat (pronated) or extremely high arched (supinated) should be especially cautious about trying to run barefoot. In my experience, these runners would decrease their chance of injuries by wearing a shoe designed for their excessive pronation movement (more stability built into the shoe) or one designed for additional cushioning in the case of the high arched foot type. Further protection can be provided through the appropriate use of custom molded foot orthotics which are designed for total contact with the sole of the foot and built with a deep heel cup to not only help absorb impact forces but also to control excessive side to side rolling of the foot (side note, not all custom orthotics are built with these features included). This type of running orthotic is designed to accommodate for faulty foot or leg structure and cannot be used during barefoot running and is less effective in minimalist shoes.
For clarification, in my mind I would classify minimalist shoes as Nike Frees, other light weight shoes with minimal structure but nonetheless they have a full outersole, just minimal heel lift built into the sole. The Vibram 5 toed shoes I would classify as more of a barefoot shoe.
Sunday, March 24, 2013
Quick Bites: Homemade Energy Bars | Runner's World
Quick Bites: Homemade Energy Bars | Runner's World
I saw this on Runner's World's webpage and thought it would be good to share. Have I made them? No. I have a newborn at home! I might get around to it in a few months...
If someone makes these, I'd love to hear from you! Post to 'Comments' below.
I saw this on Runner's World's webpage and thought it would be good to share. Have I made them? No. I have a newborn at home! I might get around to it in a few months...
If someone makes these, I'd love to hear from you! Post to 'Comments' below.
America's Best Kept Secret...Urinary Incontinence!
This is the first article in our series of pelvic health. Although it is sometimes embarrassing to talk about, incontinence is a problem that both men and women face and can be a common topic around runners. Seasoned runners or athletes may even jokingly say that it's an initiation of sorts to pee while you're racing or training.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
This article is courtesy of Lisa Kiesel, PT, DPT, BCB-PMD; ProRehab's pelvic health specialist. Her contact information is listed at the bottom of this article.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
Lisa Kiesel, PT, DPT, BCB-PMD
Doctor of Physical Therapy, Board Certified in Biofeedback for Pelvic Muscle Dysfunction
ProRehab, PC.
Indiana St Clinic 476-0409
If this is something that speaks to you, it is time to get help. Talk to your physician about a referral to see Lisa!!
Monday, July 23, 2012
Logging Your Miles
This is a repeat from a previous post, but thought it would be worth another share.
Keeping a log of the miles put on your shoes is important. The rubber soles will break down with time and wear and ultimately could lead to injury. The general standard is to replace shoes every 300-500 miles. Depending on the make-up of the shoes and your weight, you may need to replace shoes sooner or later. Regular runners might be able to tell when it is time to replace shoes based on minor aches and pains following a run. For those looking for a little calculated assistance, we've created a spreadsheet to track your miles and based on your weight, a more realistic range for replacing your shoes.
Below is a picture of the spreadsheet. It is not interactive in this form, however if you are interested, please email me at mriley@prorehab-pc.com.
Monday, May 28, 2012
Workout Order
Q: DOES THE ORDER OF MY WORKOUTS MATTER?
By: ERIN BERESINIA:
Whether you want to maximize a weight lifting session or a cardio-strength combo workout, research shows the answer is yes: order matters.
Let’s look at the cardio-strength combo first. If you’re planning to run and lift in one training session, for example, a 2012 study published in the Journal of Strength and Conditioning Research suggests you should run before lifting.
In the study, 10 men in their early 20s rode a stationary bike for 30 minutes at moderate intensity, and performed three sets of eight repetitions of various strength exercises. Researchers collected blood samples before, during, and after the workout, testing for testosterone and cortisol levels. Testosterone is a hormone that, among other things, aids muscle recovery and growth. Cortisol, on the other hand, breaks down muscle.
Researchers found that the men who cycled before lifting had significantly higher levels of testosterone in their blood after completing the entire bike-lift workout than the men who lifted first, then cycled. The study concludes that testosterone production—and therefore muscle recovery and growth—is maximized after completing a cardio-first, strength-second workout. (These findings only apply when doing a shorter, moderate-intensity cardio workout before strength training.) So, if you're hitting the gym, throw in a good 20- to 30-minute cardio warmup before lifting weights to maximize strength gains and speed up recovery.
If you’re just doing strength exercises, research suggests you should consider the order in which you do these as well. Studies have found that research subjects were able to do the most repetitions of the first strength exercise they performed. Subjects also posted their greatest strength gains in the first muscle(s) they worked during their training sequence. This led researchers to conclude that strength exercises should be performed in order of their importance to overall fitness goals. If you want killer quads for cycling power, for example, start your strength routine with some wall sits. If you're most concerned with lower back strength, start with back extensions and save those wall sits for later.
Friday, May 25, 2012
Heat Exhaustion/Heat Stroke
With the temperatures rising and training season upon us, I thought this would be a good time to review signs and symptoms of both heat exhaustion and heat stroke.
Heat exhaustion is a warning that your body is getting too hot. If you ignore the signs of heat exhaustion, it can lead to heat stroke which has the potential to be fatal.
Signs of Heat Exhaustion:
It's important for your health, and also those around you, to be able to recognize if someone is exhibiting these symptoms. Heat exhaustion/stroke are VERY serious and require immediate attention!!
Heat exhaustion is a warning that your body is getting too hot. If you ignore the signs of heat exhaustion, it can lead to heat stroke which has the potential to be fatal.
Signs of Heat Exhaustion:
- Normal or low body temperature
- Cool, clammy, and/or pale skin
- Sweating
- Dry mouth, thirst
- Fatigue and dizziness
- Nausea or vomiting
- Muscle cramps
- Weak, fast pulse
- Very high body temperature
- Hot, dry skin
- NO SWEATING
- Confusion, hallucinations
- Convulsions
- Loss of consciousness
It's important for your health, and also those around you, to be able to recognize if someone is exhibiting these symptoms. Heat exhaustion/stroke are VERY serious and require immediate attention!!
Thursday, May 24, 2012
6 Best Mobility Exercises
6 EXERCISES FOR MAXIMUM MOBILITY
Why a Bay Area gym has become a destination for the world’s
top athletes
For the past year, Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.
1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.
2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.
3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.
6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.
Article written by David Steinberg
Tuesday, May 22, 2012
Why are my feet numb?
Numbness and tingling in the feet is not necessarily common while running, but does occur. It's alarming to feel those "pins and needles" but it doesn't always mean that something serious is wrong. If you experience this, try to loosen your shoe laces and see if this makes a difference. Pay particular attention to how tight the laces are across the toe box (the widest area of the foot near the toes). If there is too much compression of the toe box, it pushes all of the smaller bones in your feet together. This puts pressure on the nerves that run between your toes. If simply loosening the laces doesn't work, the next step would be to have a specialty running store evaluate you to determine the right shoe for your foot. Proper shoe wear is important because it not only helps with mechanics, but also can improve the health of your foot. Also, breathable socks are also a must, especially in the summer. Heavy socks will make your feet warm and too much material in the shoe could cause compression as well, which may lead to the tingling sensation. Opt for lightweight socks with a breathable mesh. If these simpler options don't provide any relief, it may be time to see your doctor. Compression syndrome, inter-compartment swelling of the lower leg muscles, could eventually lead to numbness and tingling in the feet. This is a serious condition and needs to be evaluated right away if conservative treatment wasn't helpful.
Monday, May 21, 2012
Bike Rental
A bike rental program will soon be coming to Evansville! Channel 14 announced the partnership between the YMCA and the Welborn Baptist Foundation's Upgrade campaign which will provide bicycle rental at the Downtown YMCA.
Posted: May 21, 2012 11:51 AM CDTUpdated: May 21, 2012 12:22 PM CDT
Bikes available soon to rent in downtown Evansville
Thursday, May 10, 2012
Get Watered Down
Crossfit Endurance has another great video on how much water you should be drinking during a normal day and also while training and racing. Also, the truth about coffee is revealed!
Friday, May 4, 2012
Blisters
Blisters can sometimes be a disabling problem for runners. I know personally I've finished a run bleeding and immediately dreaded the next training session. In order for blisters to form they need FRICTION and MOISTURE. Friction is just excessive rubbing to one local area in the shoe. Generally blisters pop up on the heel, but you can get them under the big toe and on the bottom of the foot as well. The moisture that builds up in and around the foot can be controlled well with moisture-wicking socks. There are a few different ways to minimize friction while running:
1. Make sure your shoes fit well, not too big or small
2. Cut your toenails!! The slight change in the size of your foot can alter it's position in the shoe
3. Socks should be form fitting. If they're too baggy, they may bunch under the foot
4. Try Body Glide, Petroleum Jelly or other products that reduce shear
1. Make sure your shoes fit well, not too big or small
2. Cut your toenails!! The slight change in the size of your foot can alter it's position in the shoe
3. Socks should be form fitting. If they're too baggy, they may bunch under the foot
4. Try Body Glide, Petroleum Jelly or other products that reduce shear
Monday, March 26, 2012
Warm-Up Strategies
I posted this video on the "Weekly Tip" page, but thought it was a good share for the main page too. Brian MacKenzie of Crossfit Endurance is an Ironman finisher, Ultra Marathoner, and great resource for the running community. He posted a 5 minute video on his take to the ideal "runner's warm-up". I believe this is the first video in a series, so I can post more as they are made. Enjoy!
Friday, March 23, 2012
Running Strong
I came across this article, and thought it was worth sharing! It discusses the use of the Functional Movement Screen and how strength training affects running performance.
It's All About the Run: How Strength Training and Core Exercises Helped Me Achieve My Fitness Goals
I am sure you have noticed that as we get older our bodies do not perform as they did in our 20s, 30s, and yes, 40s. Not a big news item but it is important to bear in mind as you work to stay fit after 50.
When I started running again, I noticed that I could no longer pound out a 7:30 or 8:00 minute mile -- I had lost a step or two, or possibly three. In addition to my slower pace, I experienced frequent injuries (aging is not fun). As I discussed in my previous posts, triathlons are all about the run! I competed in three triathlons my first year racing. My run time for each was terrible, with an average pace of 9:30 miles. I didn't expect to have blazing speed after swimming and biking, but 9:30 miles seemed crazy! Additionally, no matter if I ran on fresh legs or tired legs, my hamstrings felt like they were on a rack.
While I understood why I was slower (I didn't want to accept it, but did comprehend it) I was concerned about my hamstring issue. I came to the conclusion that if I wanted to continue with another season of triathlons I needed a running coach.
Enter John Goldthorp. John is a local Philadelphia running coach and came highly recommended. For our first session he had me take a Functional Movement Screen to locate my areas of weakness. I was surprised to learn that my core strength and core timing were lacking (how could this be, I swim, bike, and run). Core timing is very important for running, it is the "firing" or "engaging" of your core. One image I like to use for core timing is the ignition of the car -- once you fire up the ignition you are ready to go.
To address my weaknesses, John started me doing exercises that at the time seemed rather silly. From my hands and knees, with a water bottle at the base of my back, I had to lift my right leg and left arm and point them in opposite directions and the water bottle had to stay on my back. Try it and you will be surprised at how hard it is. He gave me various other core strengthening exercises to do daily (AND yes, they all seemed silly). What made sense to me is something that I now do every day before I workout -- a dynamic six minute warm-up. Instead of doing static stretches on cold muscles, I now warm up with movement. This type of warm-up gets me into the flow of the run before I start (as well as the swim and bike).
After a few sessions John introduced weights for strengthening. One exercise in particular helped my hamstrings -- the dead lift. After a couple months my hamstrings felt stronger and didn't hurt when I ran. Another bonus -- I could keep the water bottle on my back. Realizing that maybe John was on to something, I faithfully did strength training twice a week along with core strengthening. We also talked a lot about running form, power from the core, and core timing. I kept these concepts in mind every time I ran. John told me that I shouldn't be running fast every work-out, that I should mix it up and run slow, at least two minutes slower per mile than I would run in a race. I didn't need to beat myself up with every work-out -- a revelation!
Hermes also went to John for a couple of sessions. He was experiencing different running issues -- planter fasciitis and he was a heel striker. John gave Hermes exercises for his planter fasciitis and taped Hermes running so he could see what he was doing wrong. Hermes spent last year doing the exercises and changing his running form to a mid-foot strike. Hermes ran his first marathon last October, the New York Marathon, in 4 hours and 5 seconds after only 6 weeks of training -- and faster than our 30-something son who trained for months.
My first big running test after I started training with John came last June at the PHYLYTRI. I was doing the Olympic distance, .9 mile swim, 24.8 mile bike, and a 6.2 mile run. Drum roll -- my average running pace was 8:45 minute miles. Forty-five seconds faster per mile than the prior year. All the hard work and silly exercises paid off and then some!
The second big test came in August at the SheROX Triathlon in Philadelphia. SheROX is a sprint distance race and I had done the race the prior year and averaged a 9:30 pace. Drum roll again -- this time I averaged a 8:29 pace -- 59 seconds faster per mile. Note to any woman who is considering a triathlon. TheSheROX triathlon series is awesome - no men allowed!
So what is the big take away here? For me the first big step came when I recognized that I had to change my approach to running rather than giving up running. I couldn't take my body for granted anymore, I had to help it along with strengthening and core exercises. I learned to be patient and remind myself that this process would get me to my fitness goals, running without pain and running faster. I also learned not to beat myself up during every work-out. I know now that it is still important to work hard and push my lactate threshold pace to improve endurance, but it is just as important to go slow.
Finally, setting fitness goals is very important. What do you want to achieve? In my case the first goal was to run without pain. Once achieved, I was able to run faster. To avoid setting yourself up for failure, fitness goals should start small, and escalate as you accomplish each goal. The sense of each accomplishment is very rewarding.
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