from Well http://well.blogs.nytimes.com/2014/10/30/a-heart-risk-in-drinking-water/
Thursday, October 30, 2014
from Well http://well.blogs.nytimes.com/2014/10/30/a-heart-risk-in-drinking-water/
from Well http://well.blogs.nytimes.com/2014/10/30/living-with-cancer-not-talking-about-medical-mistakes/
from Well http://well.blogs.nytimes.com/2014/10/30/pronouncing-the-patient-dead/
from Well http://well.blogs.nytimes.com/2014/10/30/is-10000-hours-all-i-need-to-run-a-faster-marathon/
Wednesday, October 29, 2014
from Well http://well.blogs.nytimes.com/2014/10/29/knowing-cancer-risk-may-not-affect-screening-rates/
from Well http://well.blogs.nytimes.com/2014/10/29/ask-well-is-the-ebola-epidemic-ending-in-africa/
Tuesday, October 28, 2014
from Well http://well.blogs.nytimes.com/2014/10/29/sports-gels-can-improve-marathon-times-but-pace-them-right/
from Well http://well.blogs.nytimes.com/2014/10/28/rene-zellweger-and-me/
from Well http://well.blogs.nytimes.com/2014/10/28/ask-well-can-you-get-ebola-from-a-toilet-seat/
Monday, October 27, 2014
from Well http://well.blogs.nytimes.com/2014/10/28/faces-of-breast-cancer-find-your-story-join-the-conversation/
from Well http://well.blogs.nytimes.com/2014/10/27/doctors-and-decision-fatigue/
from Well http://well.blogs.nytimes.com/2014/10/27/the-pleasure-of-bitter-greens/
from Well http://well.blogs.nytimes.com/2014/10/27/obese-children-show-early-signs-of-heart-disease/
Sunday, October 26, 2014
from Well http://well.blogs.nytimes.com/2014/10/26/revised-nutrition-labels-still-wont-tell-whole-story/
Saturday, October 25, 2014
from Well http://well.blogs.nytimes.com/2014/10/25/ask-well-ebola-testing-for-all-new-arrivals/
Friday, October 24, 2014
from Well http://well.blogs.nytimes.com/2014/10/24/ask-well-can-ebola-be-transmitted-in-semen/
from Well http://well.blogs.nytimes.com/2014/10/24/the-advanced-7-minute-workout/
from Well http://well.blogs.nytimes.com/2014/10/24/for-a-7-minute-workout-download-our-new-app/
Thursday, October 23, 2014
from Well http://well.blogs.nytimes.com/2014/10/23/can-you-get-ebola-from-a-bowling-ball/
from Well http://well.blogs.nytimes.com/2014/10/23/living-with-schizophrenia-coffee-and-friends/
from Well http://well.blogs.nytimes.com/2014/10/23/giving-the-doctor-a-second-chance/
from Well http://well.blogs.nytimes.com/2014/10/23/milk-choice-may-affect-vitamin-d-levels/
Great piece from the USA Hockey American Development Model site on recruiting from UConn coach Mike Cavanaugh. Read it whether you have a boy or a girl and, whether they play hockey or not.
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/23/profiling-college-hockey-prospects/
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Wednesday, October 22, 2014
The most important key to recover fast from any sports injury or sports injury related surgery is: EARLY TREATMENT/THERAPY!!!
To learn m...
— Marilyn Kaminski (@MarilynKaminski) October 22, 2014
from Well http://well.blogs.nytimes.com/2014/10/22/vegetarian-thanksgiving-recipes/
from Well http://well.blogs.nytimes.com/2014/10/22/stressed-this-dog-may-help/
Tuesday, October 21, 2014
from Well http://well.blogs.nytimes.com/2014/10/22/how-music-can-boost-a-high-intensity-workout/
from Well http://well.blogs.nytimes.com/2014/10/21/dangerous-dietary-supplements-return-to-store-shelves/
from Well http://well.blogs.nytimes.com/2014/10/21/its-time-to-try-nutty-sour-trahana/
Monday, October 20, 2014
from Well http://well.blogs.nytimes.com/2014/10/20/genetic-variant-may-shield-latinas-from-breast-cancer/
from Well http://well.blogs.nytimes.com/2014/10/20/robotic-surgery-report-card/
from Well http://well.blogs.nytimes.com/2014/10/20/lose-weight-quickly-or-slowly-research/
from Well http://well.blogs.nytimes.com/2014/10/20/coffee-may-protect-the-liver/
from Well http://well.blogs.nytimes.com/2014/10/20/sick-cell-disease-children/
from Well http://well.blogs.nytimes.com/2014/10/20/for-children-with-autism-opening-a-door-to-dental-care/
from Well http://well.blogs.nytimes.com/2014/10/20/sleep-for-teenagers/
In my last article I discussed a new paper looking at Massage and Exercise Induced Muscle Damage. At the end of the article I discussed some of the ways massage can be thought of as a modality to use within the recovery process from competition or during intense training phases. I thought it would be good to put together some more formal thoughts on the topic as recovery is different for everyone and athletes often have individual complaints or needs that have to be met. By altering your treatment approach you may have a better chance of meeting these needs and helping to play a more significant role in the recovery process.
In the left hand column we see a variety of different complaints that an athlete may have and reasons that they may be seeking out massage. In the right hand column there are a few different options for treatment. This is by no means and absolute list. It is just a few ideas to get the therapist thinking of potential treatment effects. Unfortunately, most therapists have a one-size-fits-all approach to therapy and, no matter what your complaint or need is, you are going to come in, lie on the table and get a deep tissue massage (oftentimes leaving the individual more sore the next day). By trying to vary our treatment approach and be aware of the athlete’s complaint, we can (a) meet the athlete’s needs and (b) alter our soft tissue inputs from treatment to treatment, preventing the body from adapting to the exact same thing every time.
Briefly looking at the different types of complaints:
- In the first group, we are dealing with athletes who have a high level of fatigue and exhaustion. This may come from a period of overreaching or overtraining. Additionally, within this bucket are athletes that have a high level of anxiety (and perhaps may show a higher amount of sympathetic dominance). For the athletes with these complaints our treatment options are to help them attain a more relaxed state. For this, I favor longer massage sessions (60-90min) with a lot of slow compression and long holds of skin stretching. These techniques tend to be very relaxing and provide a therapeutic effect. The suggestion of placing the athlete prone is to decrease the amount of visual input (as well as the urge to talk or speak) and to attempt to get them to shut down for a moment and maybe even fall asleep on the table. Additionally, working on the neck and paraspinals in this prone position seems to evoke a sense of relaxation and have a calming effect on the system. The therapist should resist the urge of trying to go too deep with their compressions, to a point where the athlete becomes very engaged in the session and is trying to fight against your pressure. Work to the athlete’s tolerance level. Much of the ideas in this section came from some of the research I have discussed a few years ago on Massage and HRV and Massage and Stress as well as some of the concepts I took from Robert Schleip’s text, Fascia: The Tensional Network of the Human Body, which I discussed in THIS article.
- In the second group we see one of the most common reasons why athletes seek out massage – soreness. The massage technique suggestions for this complaint come from some of the research discussed on my last article as well as the research I discussed in an article two years ago from Crane et al. Both articles explained a massage approach for muscle damage dealing with 5-10min of gliding strokes to the affected muscle region. I also put into this section things like contract relax stretching or pin and stretch modalities as method to engage the athlete, get them to move around a little bit, and, in the process of creating movement with human touch, allow them to perceive themselves as “less sore”.
- The final group is one of mobility or “tightness” as well as treatments geared towards maintenance of mobility and tissue quality. The aim of dealing with the athletes in this group is to have a good understanding of where their movement system is currently (what is their baseline) and then determining when they are below their norm (oftentimes, following intense competition or training, the individual may tighten up or stiffen up and lose some of their normal movement). Also, knowing what is normal for the athlete in the sense of tissue quality (tone) and what is abnormal, for that individual, can be extremely important and helpful in guiding your treatment approach. Within this group the modalities selected are more active, engaging the athlete to move and be a participant in the treatment. Thus, things like pin and stretch techniques or active stretching/mobility techniques can be very valuable. Additionally, Dr. Andreo Spina’s work, Functional Range Release, can be extremely helpful for engaging the resistance barrier, applying tension to the tissue, and using things such as PAILs and RAILs to actively engage the athlete with movements into and out of their limited range (Dr. Spina also has an approach called Functional Range Conditioning, which is a nice follow up to the hands on treatment as it is a movement based approach to re-teach the system how to move into certain ranges of motion). Other ideas for the treatment approaches in this group came from articles and sources on Foam Rolling and increases in joint ROM, muscle stripping with eccentric contraction (gliding techniques with active movement), ischemic compression (trigger point compression) and increases in joint ROM, the work for Travell and Simons, as well as others discussing trigger point theories, and the fascial manipulation work of Stecco.
As I stated earlier, the treatment approach/modalities in the right column are by no means an exhaustive list. The goal of this article was to provide a framework for therapists to begin to think about and consider how their treatment techniques impact the athlete/client and perhaps can (and should) be modulated based on what the athlete’s symptoms/complaints are. In this way, the therapist can approach treatment with the athlete and hopefully better meet their needs and facilitate a positive recovery outcome.
from Optimum Sports Performance LLC http://optimumsportsperformance.com/blog/soft-tissue-techniques-for-athletic-recovery/
Sports parents, please read. This could be groins in soccer or hockey. Avoid year round play as long as possible.
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/20/another-vote-against-year-round-sports-from-one-of-americas-most-famous-drs/
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Friday, October 17, 2014
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from Well http://well.blogs.nytimes.com/2014/10/17/mistakes-in-treating-childhood-fractures/
Thursday, October 16, 2014
from Well http://well.blogs.nytimes.com/2014/10/16/when-doctors-and-nurses-work-together/
Just thought I’d reblog this one. ( and yes, you could make a case for walking if you train really hard on the other days.)
Originally posted on Michael Boyle's Strengthcoach.com Blog:
This was the second of a series I wrote a few years ago based on my visit to a commercial fitness facility. I was moved to repost/ revise it after I walked by a commercial fitness center in a mall. All I could think of was watching hamsters on the wheel in the HabiTrail.
In part 1 I covered weight training. To review, look at what everyone else is doing and, don’t do it. Pretty simple. The Charles Staley 180 Principle. Everyone benching, think more rows. Just keep telling yourself, do the opposite. Guy does arms for an hour. You should do legs. Just a thought. How many people walked by you on their hands today? My guess unless you went to the circus was zero.
In regards to “cardio”, the same is true. I hate the term cardio. Most of the people I saw in the gym the day…
View original 481 more words
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/16/a-long-slow-walk-to-nowhere-or-watching-hamsters-2/
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Wednesday, October 15, 2014
from Well http://well.blogs.nytimes.com/2014/10/15/ask-well-can-pets-get-ebola/
Tuesday, October 14, 2014
from Well http://well.blogs.nytimes.com/2014/10/15/whats-your-fitness-age/
Monday, October 13, 2014
from Well http://well.blogs.nytimes.com/2014/10/13/vulnerability-to-fructose-varies-health-study-finds/
from Well http://well.blogs.nytimes.com/2014/10/13/epidurals-may-be-given-early-or-late-in-labor/
from Well http://well.blogs.nytimes.com/2014/10/13/prostate-cancer-recurrence-risk-tied-to-lipid-levels/
from Well http://well.blogs.nytimes.com/2014/10/13/ask-well-ebola-on-airplanes-ebola-in-sneezes/
from Well http://well.blogs.nytimes.com/2014/10/13/with-electronic-medical-records-doctors-read-when-they-should-talk/
from Well http://well.blogs.nytimes.com/2014/10/13/in-interrogations-teenagers-are-too-young-to-know-better/
from Well http://well.blogs.nytimes.com/2014/10/13/o-c-d-a-disorder-that-cannot-be-ignored/
from Well http://well.blogs.nytimes.com/2014/10/13/lentils-in-salads-pilafs-and-pies/
Saturday, October 11, 2014
Friday, October 10, 2014
I do like an opportunity to watch elite athletes in slow motion. They make it all look far too easy!
Here’s a great video showing Kenya’s Dennis Kimetto in the closing few kilometres of running a World Record time of 2:02.57 in Berlin this year.
Clearly this is footage pulled from TV, rather than good quality high-speed camera footage. So we can’t get too into the more subtle areas of running biomechanics. But we can look at a couple of key areas…
Feel free to share your thoughts on this footage in the comments section below…
from Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution http://feedproxy.google.com/~r/KineticRev/~3/WolvM8-M1nc/
Thursday, October 9, 2014
from Well http://well.blogs.nytimes.com/2014/10/09/living-with-cancer-hiding-under-a-wig/
from Well http://well.blogs.nytimes.com/2014/10/09/numbers-in-the-cancer-fight/
Nice LA Times piece on Hilary Knight’s day with the Ducks.
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/09/nice-article-on-hilary-knight-practicing-with-the-ducks/
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Wednesday, October 8, 2014
from Well http://well.blogs.nytimes.com/2014/10/08/family-meals-may-mean-a-healthier-weight/
Tuesday, October 7, 2014
from Well http://well.blogs.nytimes.com/2014/10/08/how-exercise-can-boost-the-childs-brain/
I’ve just stumbled across this excellent video from my friend @DrChrisBarton, in which he demonstrates a relatively simple taping technique that runners can use to manage Patellofemoral Pain (Runner’s Knee) symptoms…
As Christian says in the video; this kind of technique is often excellent for providing immediate reduction in pain during exercise.
While we know that exercise based rehabilitation is the way forward in terms of conquering Runner’s Knee in any athlete, sometimes the painful symptoms preclude the sufferer from being able to perform their knee rehab exercises.
Using the type of taping techniques shown in the video above, we can enable the injured athlete to successfully complete their rehab workouts, facilitating the faster return to full training.
In some situations, we can also use this type of taping as a temporary fix to help a injured runner get through an important race.
If you’re currently struggling with Runner’s Knee (PFP), feel free to try the techniques shown in the video. Let us know how you get on…
from Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution http://feedproxy.google.com/~r/KineticRev/~3/QBxlEMYdn4I/
Monday, October 6, 2014
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from Well http://well.blogs.nytimes.com/2014/10/06/when-gluten-sensitivity-isnt-celiac-disease/
from Well http://well.blogs.nytimes.com/2014/10/06/drugs-cause-most-fatal-allergic-reactions-study-finds/
A number of studies over the years have evaluated the potential role massage plays in recovery following exercise or competition, looking at factors such as lactate clearance and delayed onset muscle soreness (DOMS). Commonly, the studies looking at massage and DOMS base their outcome on the subjects’ perception of how the muscle feels following the exercise protocol and then how it feels following massage at different time points (immediately following, +12hrs, +24hrs, +48hrs, etc) in comparison to a control group. A recent paper by Shin and Sung took the investigation a step further in order to try and understand how massage affects recovery with regard to muscle strength and proprioception.
Twenty one subjects, who did not regularly perform strength training exercises for the lower extremities, were randomly divided into two groups. Eleven subjects were in the massage-treatment group, while 10 subjects were in the control group.
The EIMD protocol consisted of the subjects going up and down a five-story building 20 times. Following the 20 reps, the subjects rested for 5min and then had their lactate levels measured. Lactate levels were measured pre- and post-exercise in order to confirm that the subjects sustained an adequate level of muscle fatigue.
Measurements of Proprioception & Strength
Strength was measured using surface EMG over the gastrocnemius during resting and isometric contractions (pushing against a wall without ankle movement for 5sec while in a prone position). Ultrasonography of the gastrocnemius during the same 5sec isometric contraction was also assessed. Proprioception was evaluated using a dual inclinometer, which measured knee and ankle proprioception via passive-to-active angle reproduction. The subjects completed three trials, lying prone, and proprioception was measured as the difference between the targeted angle and the reproduced angle in the ankle and knee joints.
The experimental group in this study received a 15 minute massage to the gastrocnemius, which consisted of light stroking, milking, friction, and skin rolling – all commonly used massage techniques. The control group received sham transcutaneous electrical nerve stimulation (TENS) to the gastrocnemius for 15min.
> EIMD was confirmed in both subject groups via a significant increase in pre- to post-lactate levels.
> Massage to the gastrocnemius increased activation of the medial gastrocnemius head during isometric contraction following the EIMD protocol.
> Massage appeared to have a positive effect on pennation angle of the superficial layer of the gastrocnemius.
> The massage treatment group increased proprioception at the ankle joint, following EIMD, however the changes in the knee joint were not found to be significant.
Massage and soft tissue therapy continue to be recovery modalities sought out by athletes, sports physios, and coaches. While a large part of the result an individual gets from massage following intense exercise may come in the way of psychological relaxation or perception that the treatment is doing something favorable (IE, placebo – which is not a bad thing!), this paper does appear to suggest that there may be other benefits at play. The tests used in the paper are not dynamic in nature, so it would be hard to suggest that perhaps those in the massage group could get off the table and go for another run up and down the stairs; however, it would be interesting to evaluate their ability to repeat their performance, following the protocol, 24hrs later, as this would be similar to what an athlete may be asked to do during a competitive season or during the rigors of a training camp.
As mentioned above, the psychological aspects of any form of touch therapy cannot be understated. The idea of placing your hands on an individual and them producing a response of overall relaxation and them believing in the overall effect is a massive win in terms of shifting that athlete to a more recovered state. That being said, from a more physiological perspective, this is not the first study to look at massage and potential improvements in joint range of motion following treatment. MacDonald and colleagues (J Strength Cond Res, 2013) looked at self-myofascial release massage, using a foam roller, and increases in knee joint range of motion and Forman and colleages (J Body Work Mov Thera, 2014) showed an increase in hamstring range of motion following deep stripping massage with eccentric contraction . Additionally, using trigger point pressure to the gastrocnemius and soleus, Grieve and colleagues (J Body Work Mov Thera, 2013) showed improved ankle joint dorsiflexion in recreational runners .
Finally, looking at the massage intervention in this study – 15min of treatment to the gastrocnemius is a long time to spend on one single muscle. A 2012 study by Crane and colleagues, evaluated the attenuation of inflammation following EIMD using massage therapy . They found that a 10min massage, using effleurage (gliding strokes), petrissage (kneading strokes), and slow stripping strokes to the quadriceps muscle were effective for mitigating the inflammatory response following an intense bike protocol. Perhaps the duration of time spent on one single muscle is a key aspect to attaining certain results when there is excessive soreness or exercise induced muscle damage.
In my next article I will lay out a few ideas surrounding common athlete symptoms, when it comes to high amounts of training, and different massage modalities that may be effective in order to positively influence those symptoms.
from Optimum Sports Performance LLC http://optimumsportsperformance.com/blog/massage-and-exericse-induced-muscle-damage/
Friday, October 3, 2014
from Well http://well.blogs.nytimes.com/2014/10/03/ebola-ask-well-spread-public-transit/
from Well http://well.blogs.nytimes.com/2014/10/03/think-like-a-doctor-mirror-mirror-solved/
from Well http://well.blogs.nytimes.com/2014/10/03/enterovirus-68-and-paralysis-link-remains-uncertain/
from Well http://well.blogs.nytimes.com/2014/10/03/the-workout-chef-marcus-samuelsson/
Thursday, October 2, 2014
from Well http://well.blogs.nytimes.com/2014/10/01/failing-sense-of-smell-may-predict-sooner-death/
from Well http://well.blogs.nytimes.com/2014/10/02/enterovirus-68-what-you-need-to-know/
from Well http://well.blogs.nytimes.com/2014/10/02/ebola-ask-well-question/
from Well http://well.blogs.nytimes.com/2014/10/02/ask-well-do-you-have-a-question-about-enterovirus-68/
from Well http://well.blogs.nytimes.com/2014/10/02/think-like-a-doctor-mirror-mirror/
I know, any time I link to a Mercola article the haters come out. Here’s another thought provoking one. We need to be careful with artificial sweeteners. ( and probably anything artificial)
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/02/are-you-dieting-to-increase-your-weight/
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Wednesday, October 1, 2014
from Well http://well.blogs.nytimes.com/2014/10/01/sense-of-smell-may-predict-longevity/
from Well http://well.blogs.nytimes.com/2014/10/01/hospital-infections-with-c-difficile-level-off/
from Well http://well.blogs.nytimes.com/2014/10/01/smoothies-hold-the-dairy/
Carl Valle does a great job tackling a tough topic.
from Michael Boyle's Strengthcoach.com Blog http://strengthcoachblog.com/2014/10/01/nice-contrast-complex-article/
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