Author Archives: scottdunham

Weight Training Injuries

By scottdunham on March 3, 2010

Weight Training: 

Weight training can cause injuries, although far fewer than many sports, such as football and soccer. Furthermore weight training in a safe and proper manner will help one become stronger and more resistant to injury, thereby reducing one’s risk of injury more than simply being sedentary.  Knowing how to perform weight training exercises, knowing your body’s limits, and having good judgment about the load attempted to lift will serve to reduce the risk of injury. With weight training, it is recommended that one train regularly, consistently and with gradual increases in load, intensity, or time. This concept of adapting progressively is called the “training effect”.

 
Overuse injuries result from frequent and intense training, and they often involve an overworked tendon. Tendons join muscle to bone and an overworked tendon can lead to tendonitis.  More serious injuries involve a structure that has broken down or worn away. Examples of these types of injuries include pulled tendons, worn cartilage, or strained muscles or ligaments. In these instances, medical treatment is usually required. The three most common sites of injury in weight trainers are the shoulders, lower back, and knees. Related injuries are usually overuse injuries, and serious injuries are rare. It is a good idea to strengthen areas of the body that are more susceptible to injury, such as the lower back, hamstrings, shoulder rotator cuff complex, and quadriceps (which control knee function). This can be done using light weights and stability exercises. 

Strength training can show benefit in endurance sports, such as running, swimming and cycling.  If areas of the body that are highly prone to injury are strengthened with weight training, one can rely on the strength of these areas during endurance training at times when energy is low.

Weight training is part of a well rounded fitness routine, and shows benefit in many areas of activity that one would not expect. It is imperative that weight training be done properly to minimize injury. Consult a health care professional before beginning a new weight routine. Kew Gardens Health Group would be glad to offer suggestions in that regard.

Written by Megan Meisner

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Sleep – Not a waste of your time!

By scottdunham on January 18, 2010

                We all know of the guy back in school that was falling asleep in class, never paying attention, always getting sick and generally struggled to keep up with the rest of the group.  People viewed him as lazy, less intelligent, and unmotivated compared to his peers.  Now this might be partly the truth, but in most cases those individuals are just sleep-deprived.

                Being sleep-deprived can adversely affect your mental focus as well as your body’s immune system and physical repair mechanisms.   Athletes can often neglect their sleep as part of a comprehensive training program.  They will address their nutritional profile, their strength and cardiovascular demands, and the technical skills required of their sport but will somehow neglect their sleep and recovery.

                There are 5 stages of sleep – stage one (alpha), two through four (delta) and Rapid Eye Movement (beta).  It takes around 90 minutes to cycle through the stages, and the cycles repeat themselves through the night’s sleep.  Stages 1-4 are used for the body to physically heal itself from the wear and tear of the day’s activity.  This involves fighting off disease, repairing damaged tissue and growing of new tissue.  Stage 5 is when REM dreams occur, where neurological connections are made, and where the mind recovers and reorganizes after the day’s activity.

                Every person requires a different amount of sleep.  How much damage you do to your body (including  your brain!) determines how much sleep you require to repair these processes.  Everyone needs between 7-10 hours of sleep a night.  Children who are still growing may require at least 10 hours, adolescents an average of 9.25 hours with sedentary adults getting away with 8 hours of sleep.  (Nitka, 2002)  A study in the United States indicated that only 85% of adolescents are obtaining their required sleep.  Sleep-deprivation is also linked to a decrease in performance in school, with those students sleeping less than 8 hours scoring C grades or lower on average.  Sleep deprivation can also affect co-ordination and cognitive function similar to someone with a .08 blood alcohol level. (Nitka, 2002)

Creating an optimal environment will increase the quality of your sleep.  Aim for complete darkness as the release of the sleep regulating hormone melatonin will be affected.  Try to sleep in a consistent place as sleeping on couches and in class will not be conducive to proper recovery.   A noisy environment may affect the quality of your sleep even at a level which does not wake you.  A semi-firm mattress with a good pillow is recommended and you should avoid sleeping on your stomach.  Napping can be beneficial for individuals who are pushing themselves hard and require more recovery time. The goal of at least 9 hours sleep AT NIGHT should still be adhered to regardless of sleep accumulated through mid-day napping.

Athletes require more sleep than the average individual.  They put their bodies through extensive wear and tear with training and competition.  Their minds are stressed in learning new skills and the preparation required for competition.  Adequate rest and recovery is needed, and proper sleep is central to this process.   Make sleep a priority in your comprehensive training program and you will see the benefits in your training and your game.

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Running Shoe Guide – Part 2

By scottdunham on December 2, 2009

Running Shoe Guide

 

The information provided to consumers by running experts may not always be accurate however there are a number of precautions consumers can take to ensure they purchase quality running shoes.

 

Before purchasing a running shoe consider your running shoe store. Finding the right running store can make a big difference in the service and ultimately the quality of shoe the runner receives.  It is worthwhile to get set up with a sales person who is a running enthusiast, or is very knowledgeable on the subject of running.

 

There are also a number of tests that can be performed on running shoes by customers in order to help them determine the quality and durability of the shoes.  The following tests are very useful:

 

1.       The Toe Bend:   Bending the front part of the shoe (from the toe to where the ball of one’s foot would be) upwards will reveal a lot about the shoe’s flexibility.  It is ideal for a shoe to be able to bend upwards easily, as this allows the runner more flexibility when running.

 

2.       The Cross Twist:    This test can be performed by twisting the front of the shoe in the opposite direction of the back of the shoe (as if one were wringing out a towel). This test determines the strength and torsion of the tread of the shoe.  The shoe should be strong and therefore resist the twisting potion applied to the shoe.  A shoe that twists easily would indicate a weak construction and therefore less stability and foot support. 

 

3.       The Heel Pinch:  This test can be performed by cupping the heel of the shoe with your thumb and fore-finger and squeezing.  Position your thumb and forefinger about an inch above the sole of the shoe.  A good running shoe should have a solid heel cup, and should not collapse during this test.

 

 

Running shoes should be replaced regularly in order to avoid injury.   There is no definite amount of mileage put on a shoe that will indicate it’s time to purchase a new pair, as it depends on a variety of factors including the surfaces upon which they run.  Re-applying the above tests and taking a look at the wear on the treads of the shoes can give you an indication when it’s time for a new pair.

 

 

If you have questions regarding picking a high quality running shoe, please contact a health professional at Kew Gardens Health Group. 

 

 

Written by Megan Meisner

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Running Shoe Guide – Part 1

By scottdunham on December 2, 2009

The Running Shoe Guide

 

Twenty six bones, thirty three joints, one hundred and twelve ligaments, and many other nerves, tendons, and blood vessels all can be found in one foot.  The force exerted on the feet with each step in a run is equivalent to three to four times the runner’s body weight.  In order to safely accept this great force, it is crucial that a runner wear proper running shoes.  Running in improper shoes can lead to various running related injuries.

 

Much like science, prescription of running shoes is evolving and is not perfect. Unlike science however, leading research suggests that the prescription of proper running shoes is based off of little supporting evidence and research.  Running shoes are usually prescribed based on the runner’s foot type, and whether they pronate, supinate, or have a normal gait pattern.

 

“Pronation control elevated cushioned heel” (PCECH) is the basis of running shoe prescription guidelines today.  Motion control shoes are generally recommended to overpronators, stability shoes are recommended for neutral feet, and cushion running shoes are deemed the ideal shoe for supinators. There is in fact little to no research that has actually been conducted that directly supports today’s widely accepted running shoe prescription guidelines.

 

Because many prescribers rely on peer reviewing to validate their information, there is often a conflict of opinion among running experts and information can lose its credibility.  Unfortunately running experts will often base their recommendations off of their own experiences and observations rather than reliable higher level evidence, such as scientific studies.

 

Current research suggests that numerous factors play a role in running injuries, with no factor being considered the major cause of injury.  Internal causative factors , such as genetics, gait mechanics, and muscle imbalance,  as well as external factors,  such as training frequency and intensity, nutrition, running surface, and distance are responsible for running injuries. 

 

Fortunately, studies are now beginning to be conducted to address the assumptions and unknown information surrounding PCECH running shoes. Supporting evidence has yet to be found, but at least valid studies are underway.

 

The moral of the story is: Do not make the mistake that running shoe prescribers have made, the mistake of assuming.  Running shoe providers have assumed that PCECH is directly related to running injury prevention with little to no research having been done to support their claims.  Do not assume that what you hear from a sales person is based off of extensive and reliable research- your feet will thank you.

 

Please see part 2 of our Running Shoe Guide for some basic guidelines in choosing a high quality pair of running shoes.

 

Thanks!

 

Written by Megan Meisner

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Shin Splints – a pain in the leg

By scottdunham on November 16, 2009

 

Injury:

Although commonly referred to as any pain in the lower leg, true shin splints are actually an inflammation of the muscle attachments to the tibia, also known as the shin bone  on the inside front of the lower leg. It is at this site that pain and tenderness will be felt by the runner. There are however other shin splint symptoms including possible swelling, lumps and bumps on the inside of the shin bone and redness of the shin.  Although initial pain in the shin may lessen over the course of an exercise, it will usually later return. 

A variety of factors either biomechanical or due to improper training may cause shin splints.  Running on hard surfaces, training with inadequate footwear, increasing training intensity to quickly, or having reduced ankle flexibility are all among the most common causes of shin splints.  Overpronation – the tendency of the feet to roll inwards too much- as well as oversupination –the tendency of the feet roll outwards too much – are both other major causes of shin splints.

 

Prevention and Treatment:

The cause of the injury must be treated to prevent the injury from recurring.  Insoles, orthotics, and proper running shoes can improve biomechanical causative factors, such as overpronation or oversupination.  Running shoes must provide enough cushioning and shock absorption for the runner.   To avoid overworked muscles, training distances should not be increased by more than 10% per week.  Softer surfaces, such as grass or sand, should be run on as much as possible as they provide better shock absorption for the runner than do harder surfaces.  Reducing the impact on the shins will make you less susceptible to injury.  Stretching regularly is advisable in order to maintain muscle flexibility also reducing the chance of injury.  Lastly, simply taking a break from running following periods of intense training can give the body a chance to recuperate and prevent injury.

 

Treatment of shin splints involves reducing inflammation and pain, addressing biomechanical or training causative factors, restoring muscles to their original condition, and finally returning to training in a safe and gradual manner.  Runners should rest and allow their injury to heal.  To reduce initial pain and inflammation, ice or cold therapy should be applied.  Calf supports and heat retainers will reduce strain on the muscles by providing compression to the lower leg. By using a calf support to retain body heat, blood vessels will be dilated and there will be an increase in blood flow to the tissues.  More blood to an injured area means the area will receive more nutrients and will therefore heal more quickly. Fitness should be maintained with low impact and non weight bearing exercises such as swimming, cycling or running in water. Additional support is available at sports injury clinics.  Anti-inflammatory medication may be prescribed, the shin may be taped to reduce pressure on the muscles attached to the shin, gait analysis may be performed to accurately determine if overpronation or oversupination are causative factors, and massage therapy may also be provided. 

 

All parts of the human body are connected, and work together to allow one to perform.  It is important to realize that because all systems and parts of our bodies rely on each other, an injury to one area of the body will often affect another area.  It is for this reason the root of an injury such as shin splints may be elsewhere in the body than at the site of pain.  Shin splints are sometimes less of an injury than they are a symptom of another injury along the human kinetic chain. Sports injury therapists are trained to recognize and understand the relationships between all parts of the human body.  When treating injuries such as shin splints, the sports therapist should look above and below the injury. In the case of shin splints, sports therapists may look above the shin to the thigh and hip, as well as below the shin to the feet.  Much like a detective, the sports therapist must work to find the root of the injury.  Until the true cause of the injury is identified and treated, all other forms of treatment are quite analogous to band aids – temporary relief.

 

If you are suffering from shin splints or wish to have your gait analyzed for prevention of running injuries, contact the health professionals at Kew Gardens Health Group.

 

Written by Megan Meisner

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Core Stability Pics

By scottdunham on November 3, 2009

Here are some pictures demonstrating some of the most common core stability exercises.  Many thanks to members of the Ontario Blues Mens Rugby Team!

 

Blues Manager Mark Winokur demonstrates a plank

Blues Manager Mark Winokur demonstrates a plank

Shawn Windsor demonstrates a side bridge

Shawn Windsor demonstrates a side bridge

Doug Wooldridge demonstrates a cross crawl

Doug Wooldridge demonstrates a cross crawl

Mark Macsween and Keegan Selby demonstrate a partner-assisted plank

Mark Macsween and Keegan Selby demonstrate a partner-assisted plank

For more information on Core stability, check out the article here.  Information for the Ontario Blues Rugby team can be found at www.rugbyontario.com

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Death of the sit-up

By scottdunham on November 3, 2009

Sit-ups used to be the go to exercise for getting that tight, toned midsection and rock hard 6-pack abs.  Athletes did them, fitness buffs advocated them, even doctors prescribed them to their couch-potato patients who wanted to lose inches and get that David Hasselhoff-like body.

 

And somewhere between the Hoff prancing down the beach on the set of Baywatch and the infomercial-driven world of closet-clogging exercise equipment, the sit-up developed a bad reputation.  Exercise science started to come out with studies indicating that the stress and strain put on the body while doing a sit-up could actually be harming the individual and leading to further injury in the future.  Statistics also started to arise that injury was not necessarily prevented with a six-pack type physique, but rather was dependent upon the balanced strength of an individual’s core.

 

The anatomical “core” is a complex of muscles which encircles the abdomen.  They are composed of your low back muscles, your abdominal muscles (six-pack abs) as well as muscles which encircle your entire mid-section called the transverse abdominis (TA).  It turns out that those who suffer back injuries have poor recruitment of both the small muscles in their lower back as well as the transverse abdominis. 

 

Core-training has also been well publicized and has lead to another wave of inventions and training systems flooding the Infomercial market on late-night TV.  The most common reserach-supported exercises to help strengthen the core include the plank, side bridge and the “bird-dog”.  Pictures of these exercises can be seen here.

 

If you have any questions regarding proper core training or beginning an exercise program, please contact the health professionals at Kew Gardens Health Group.

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Paddling Injury Treatment

By scottdunham on October 30, 2009

Traditional methods of treatment, such as rest, ice, ultrasound, anti-inflammatory medications, muscle stimulation, steroid injections, and surgery, are generally ineffective. While these methods may address the symptoms of the injury, they do not fix its cause.  Consequently, they will often only provide temporary relief. Because these methods take a  long time to begin providing the patient with relief, they are not ideal for paddlers who would like to or have obligations to begin training again.

 

 A combination of ART (Active Release Technique) and stretching and ice is the best remedy for paddling injuries. The Active Release Technique addresses and corrects problems in the soft tissues of the body – such as muscles, fascia, and nerves- and associated problems in the kinetic chain. This hands-on treatment is very effective for paddling injuries, as it can locate and treat scar tissue adhesions.  This allows adhesions to be broken up, tissue flexibility and movement to be regained, and flexibility and balance to be restored.

 

 ART is essentially an intensive massage.  The injured muscle, ligament, or tendon is tightened, and the patient will then actively stretch the tissue. As the tissue is stretched, the practitioner will apply a certain amount of pressure to the area. The muscle’s tension and texture can be assessed, to identify scar tissue. The amount and direction of applied pressure will depend on the injury, and can be modified to treat the specific problem. ART is a fast and effective method of treatment, and this is why it is recommended for paddling injuries.

 

For a full comprehensive assessment and treatment of any of your repetitive type injuries, contact Kew Gardens Health Group at 416 907-0103.

 

Written by Megan Meisner

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Paddling Injuries – Intro

By scottdunham on October 22, 2009

Paddling involves the repetition of certain movements and strokes. Although acute injury- the injury that results from sudden trauma – is uncommon among paddling athletes, repetitive injury is very common. This is because of the repetitive motions the athlete must perform when training or racing.  At the end of a training season, paddlers may have taken several hundred stokes.

 Not only can the repetitive motion of paddling be damaging, but the motions themselves may cause injury. The force exerted by the athlete onto the water causes a reaction force from the water to be transferred back through the athlete’s body, to ultimately shoot the boat forward. It is this reactant force, affecting numerous muscles and joints throughout the body, that is the cause of many injuries. Common sites of injury in paddling athletes are the hip, back, shoulder, and forearm. The integrated manner, in which the muscles and joints of the athlete must work while paddling, is known as the “kinetic chain”.

 Sometimes, the underlying cause of injury lies not in the actions of paddling, but in the athletes themselves.  In response to problems with strength, flexibility or balance in muscles or joints, the body will try to compensate. These “movement compensations” are generally inefficient and can be damaging. Although these “movement compensations” do not usually cause problems in the demands of everyday activities, they cause the athlete great problems while paddling. The forces associated with each stroke can not properly be controlled by an athlete with “movement compensations”, and consequently, the athlete moves inefficiently. Additionally, the force of each stroke is not evenly received throughout the body, as it is usually concentrated on the area of the “movement compensation”.

 It is possible that by attempting to repair itself, the body can in fact worsen an injury. Over time, strains that result from paddling can develop into what is called micro-trauma. The body will build up scar tissue as it attempts to heal what may initially be painless strains. However, as time goes on, the body develops new strains, which in turn cause the body to build up more scar tissue. When enough scar tissue is accumulated, it negatively impacts the health and function of the muscles. Built up scar tissue at this stage is referred to as an “adhesion”. Muscles must work against the adhesions, which consequently causes additional strain.  Adhesions may also reduce blood flow, restrict joint motion, or cause pain, tightness, and stiffness. This repetitive cycle of micro-trauma and adhesions, may over time turn into an acute injury, as stain builds.

It is therefore critical that the human kinetic chain be in good condition. If an athlete has sufficient flexibility, strength, and muscle balance, they will be much less susceptible to injury.  It is wise to address these issues before they start negatively impacting your performance and lead to injury which keeps you out of action.

written by:  Megan Meisner

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Osteoporosis common questions

By scottdunham on October 15, 2009

What is osteoporosis?

Osteoporosis is a decrease in bone mass and density and an increased risk of fracture.

 What causes osteoporosis?

 There is no single cause of osteoporosis.

 Our bodies constantly build new bone and remove older bone. In childhood, more bone is built than removed, and so the bones grow in size. After age 30 or 40, the cells that build new bone do not keep up with those that remove bone. The total amount of bone then decreases, and osteoporosis may develop as a result.

 Are women more affected than men?

The average rate of bone loss in men and in women who have not yet reached menopause is small.  But after menopause, bone loss in women accelerates to an average of one to two percent a year.

 This is because after menopause the level of the female hormone estrogen sharply decreases.  Estrogen protects the skeleton by helping the body’s bone-forming cells to keep working.  After menopause, when the level decreases, some of this protection is lost.

 How can I prevent Osteoporosis?

A combined approach of nutrition and exercise can help prevent the onset of osteoporosis.  Adequate Calcium and Vitamin D helps keep the bones strong to withstand everyday forces.  1000 mg of Calcium and 400 IU of Vitamin D are recommended daily for women, through both food and supplement sources.

Exercise is also extremely important in preventing the onset of osteoporosis.  Regular weight-bearing activity puts stress through the bones, and they react much like muscles do by becoming stronger through use.

 

It is important to consult with a health professional before beginning any new exercise program or adding supplementation to your diet.  Contact the professionals at Kew Gardens Health Group for more information.

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