Category Archives: Sports and Fitness

Post Workout Nutrition Tips for an Intense Workout

January 19, 2016 Teresa Stockton - Blog, Sports and Fitness

After an intense workout you need to replenish your body with the nutrients and vitamins that were lost while exercising. We have compiled a post workout nutrition guide to help you make good choices as you refuel your body.

PROTEIN, CARBOHYDRATE AND WATER:
Intake within 30-60 minutes post workout for optimal nutrient uptake (muscles and energy system get the most out of the nutrients).

PROTEIN TO CARBOHYDRATE RATIO OF 3:1 (chocolate milk is perfect: 8g Carbs/ 24g Protein)
TAKING IN PROTEIN WITH CARBOHYDRATES
• Slows nutrient uptake into the bloodstream (keeping blood sugar from spiking up, minimizing production of insulin which in turn slows fat storage)
• Maintains a steady burning metabolism
• Helps to more effectively restore muscle glycogen (energy)
• Begins to heal muscle tissue quicker.

BASIC POST WORKOUT MEALS INCLUDE:
• Wheat Bagel with Almond Butter
• Tuna on Wheat Crackers
• Cereal with Skim Milk
• Greek Yogurt with Fruit
• Stir Fry
• Turkey/Chicken Sandwich
• Protein Bar
• Hummus with Whole Grain Pita
• Sports drink with Protein Shake
• Water, Water, Water!!!!

There are many more choices, and creativity is always an option. The important part is to choose a lean meat or protein source (chicken, turkey, fish, lean beef, tofu, beans, nuts), healthy carbohydrate source (whole grain, fruits, vegetables, nuts) and a small amount of healthy fat (Unsaturated: Avocadoes, almonds, walnuts, olive oil). Mixing and matching these is the best approach. This guarantees the widest range of vitamins and minerals in your meal.

Keeping Pace – The Value of a Gait Analysis

October 12, 2015 Kevin - Blog, Leg, Sports and Fitness

As the warmer weather comes to an end we may just now be seeing the emphatic group of athletes who push their bodies to the limits. Some push too hard and too fast while others endure countless episodes of micro-injury that slowly breaks down their system. You guessed it – Runners.

For those of us in the medical profession that have the pleasure of working with the running population, we know that they can sometimes be the most challenging group to work with. That being said they also provide us an opportunity to play a tole in preserving a very important piece of their quality of life. Whether it’s a novice runner who just “got the bug” or an experienced runner who knows of nothing else but to run, they all have something in common: recognizing what they are doing to their body!

In the orthopedic community we see mostly micro-trauma and repetitive use injuries in the form of tendinitis, bursitis, muscle strains and joint pain. During the running season we do our best to control the situation by advising rest, stretching, ice, etc; but what else can we do when eliminating the source of trauma is not a plausible answer? One solution is to speak their language. How do you run? Running is natural, we just learn how to do it and most runners have never been coached how to run properly, Even very efficient runners can have biomechanical faults that lead to increased stress in any one area. A good rehab program would consist of:

Symptom management
Education of proper stretches, modifications to footwear, strengthening (including core)
Advice on what to do the next time they are injured

Often overlooked is the form they take when running. There is bountiful information to by learned by watching the way someone moves. A single flaw in running mechanics is magnified a thousand times with each foot strike. If we can’t stop someone from invoking trauma to their body, we can teach our runners how to make it less traumatic in the first place.

This is where a video gait analysis comes in handy. A video gait analysis enables us to zoom in on targeted areas and see what is actually going on at various joints. With plenty of normative data and efficient runners for comparison, physical therapist can provide different perspectives for patients. By slowing down a sequence of strides frame by frame we can not only focus on several links in the chain at once, but we can show runners exactly how their actions are impacting their body. We can also show them targeted angles and body positions which shows runners a side of themselves they are unable to see otherwise.

Formulating a productive plan of care in rehabilitation can now include very specific exercises and technique modification. When added to traditional treatments of common running injuries the overall outcome is enhanced and often more timely. If you are running in pain – ask your physical therapist for a video gait analysis.

Written by the therapists at Plymouth Physical Therapy Specialists.

Pre Run Dynamic Stretching Routine

September 15, 2015 Kevin - Blog, Sports and Fitness

Pre Run Stretches, Why? How? When? For how long? Dynamic? Static? Ballistic?

Lately, it seems as though this simple principle has become increasingly difficult to understand. Ask a group of healthcare professionals how to stretch, and you are likely to get varying responses. This is in part due to the fact that stretching is ‘personal’. By that, we mean that each unique individual has different requirements to maximize ‘their’ benefit from stretching. This individualization of routine is largely influenced by age, health, exercise profile, and injury history. A good program will encompass both dynamic (actively moving a joint through the range of motion required for a sport) and static stretching (holding a stretch with no movement). Below, we will give an example of dynamic stretches for runners, followed by running and finishing with static stretching.

Pre-run, a good dynamic routine will incorporate sport-specific movements. The program below targets the major muscles of running. Remember to start slow with small movements, focus on form, and pick up the speed/increase the range of motion as the exercises get easier. A good dynamic warm-up lasts approximately 10 minutes:

Leg Lifts (Swing one leg out to the side and then back across your body in front of your other leg. Repeat 10 times on each side.)
Butt Kicks (While standing tall, walk/jog forward with an exaggerated backswing so that your heels come up towards your glutes. Repeat 10 times on each side.)
Pike Stretch (Get in a “pike” position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.)
Hacky-Sack (Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.)
Toy Soldier (Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.)
Walking Lunges (Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight. Repeat 10 times on each side.)

POST-RUN A good static stretching routine will target the major muscles of running including the calves, hamstrings, and hip flexors. For maximum benefit from static stretching, hold each stretch for a minimum of 30 seconds and not more than 2 minutes. Repeat for each side of the body, and complete at least one stretch per muscle group on a consistent basis. This is just one example of a sport-specific routine that we can develop. Our professionals’ knowledge as movement scientists coupled with our understanding of the complexities of the sport, position us uniquely to design, develop, and individualize comprehensive stretching routines.

The article above provided by Plymouth Physical Therapy Specialists

Dynamic WarmUp for Runners — Watch this Dynamic Stretches for Runners video created by The Jackson Clinics.

Taping: A Pain Reliever When All Others Fail

August 13, 2015 Kevin - Blog, Sports and Fitness

“It’s gone” and “I can’t believe a little piece of tape can help that much”. These are typical comments made by patients after they have been shown how to tape their joints. Hand therapists have expanded the tricks in their bag of treatment options for pain reduction methods. Kinesio taping is now used as an effective pain reliever for hands. Patients who have not found traditional splints comfortable or effective now have an alternative. They report significant improvements in hand function with the use of simple taping techniques due to reduced pain.

HOW IT WORKS: Traditional splints have a history of mixed results. Hard or soft neoprene devices were used but patients often complained they were bulky, uncomfortable, and caused additional pain. Today’s therapists have borrowed taping techniques used by athletic trainers. These methods often decrease pain, provide external support for healing tissues, help reduce edema, and are less cumbersome than splints.
TAPE TYPES: Various types of tape may be used depending on the type of support needed and the patient’s tolerance of adhesives. Examples include McConnell and Kinesio tapes. Proper tape and adhesive, as well as wrapping styles, will maximize results.
EFFECTIVE TREATMENT AREAS: Typical pain-reducing taping areas include many of the typical painful hot spots in the hand such as the CMC joint, thumb, ulnar-sided wrist pain as well as joint ligament pain.
KINESIO TAPING ADVANTAGES: Taping is a low-profile alternative to traditional splinting. It provides custom relief to the area needing support. It is cost-effective in that a splint need not be purchased. It is easier for the patient and may result in better treatment compliance.

If you are a patient with hand or wrist pain talk to your physical or occupational therapist about taping as a low-cost practical method of pain relief. Information provided by our friends at Plymouth Physical Therapy Specialists

More PTandMe articles about Kinesio Taping can be found here:

9 Steps to Prevent Overuse injuries

March 17, 2015 Kevin - Blog, Sports and Fitness

One big problem with sports specialization at an early age is overuse injuries. These injuries are often subtle and occur over time. Micro-trauma from too much repetitive motion often shows up in elbows, knees, and shoulders.

Base conditioning and flexibility is key to prevention of overuse injuries
Listen to your body- Learn to take care of your body
Proper training and common sense
“No pain, no gain” is not the best slogan to go by
Start slowly and build up by 10% a week
Variety in training and exercise programs is one of the reasons that cross-training. Cross-fit and triathlons are some of the best and fastest-growing programs today.
A 52 week a year exercise program is unrealistic. Build rest cycles in your training. Many professional pitchers do not throw a baseball for one month a year
Use proper technique to avoid overuse injuries. Even a slight change in form may create an injury.
Anatomic and biomechanical factors cause some athletes to be more prone to overuse injuries. Why? Imbalances between strength and flexibility around certain joints are usually the cause.

We all want to be free to chase our dreams both in sport and in life. This pursuit is a multi-year race, not a quick sprint. If you are 10 years old or 60 years old, too much of a good thing too quickly is just too much. To learn more or to schedule an evaluation, Find a PT today!

More information on overuse injuries is in The Therapy Connection Newsletter for April 2015. You can sign up to receive our newsletter via email here.

Provided by: Chris Snoddy, MA, LAT, ATC, STAR Physical Therapy

How To Recognize A Concussion

October 22, 2014 Kevin - Blog, Sports and Fitness

Sometimes accidents happen. Whether you are a pro or novice athlete on the field or just your average human navigating earth. Concussions can and do happen to anyone; small children that have had an injury at the playground, drivers in car accidents, and the elderly who have experienced a fall, are all potentially at risk for concussions. It’s important to be able to recognize the signs of a concussion and take proper action.

In a definition provided by the CDC, a concussion is a type of traumatic brain injury (TBI), caused by a blow to the head or body that causes the brain to move rapidly inside the skull. Even a “ding,” “getting your bell rung,” or what seems to be a mild bump or blow to the head can be serious.

Common symptoms for someone experiencing a concussion include:

Difficulty thinking clearly or concentrating
Headaches
Fuzzy or blurred vision
Nausea or vomiting
Dizziness & balance problems
Sensitivity to light and/or noise
Lethargy
Irritable or sad
Nervous or anxious
Irregular sleep patterns

If a person shows extreme symptoms, it’s important to take them to the emergency room immediately. These include:

Unconscious or have had a brief loss of consciousness
One pupil larger than the other
Having convulsions or seizures
Cannot recognize people or places
Unusual behavior
Headache that gets worse and does not go away

More information for parents:

In every scenario, it is important to receive an accurate diagnosis from a healthcare professional. Physical therapy can play an important role in monitoring the healing process after a concussion has occurred. As physical therapists, we are trained in the step-by-step process of monitoring the post-concussed patient, and safely returning them to their previous activities. Getting diagnosed and seeking medical attention immediately is crucial to a healthy recovery. For more information about concussions visit www.cdc.gov/headsup and our page on concussion recovery.