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Category Archives: Did You Know…

Do you feel Born to Run, but Walk instead to save your Knees?

As long as your joints are healthy to begin with, it may be safe to pick up the pace.

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If you’ve been reluctant to make running one of your New Year’s resolutions, fear no more. A common misconception is that running puts tremendous wear and tear on the knees and can even bring on osteoarthritis. But a new study of almost 75,000 runners shows just the opposite: There was no association between running and osteoarthritis. In fact, runners were less likely to develop arthritis than people with lower activity levels. Running isn’t necessarily a higher-impact exercise, biomechanically speaking. While runners do apply more force with each step, that force is distributed over fewer steps (since their strides are longer). Walkers apply less force but take more strides. The bottom line: The impact of running or walking on your knees may be the same.

But keep this in mind: If you’re a woman over 55 or a man over 45, the American College of Sports Medicine recommends that you get your doctor’s okay before beginning an exercise program. While running may be easier on our joints than previously thought, it is still considered moderate to strenuous cardiovascular exercise, so it’s smart to make sure your heart and lungs are up to the challenge.

 

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Shoulder Joints

Shoulder joints are the most commonly dislocated in the body – and at a painful cost for athletes. Learn more about this injury and the path to recovery — http://bit.ly/17RZXH5

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New Research says, “Some Brains May be Hard Wired for Chronic Pain”

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Structural differences in the brain may be one reason why one person recovers from pain while another develops chronic agony, a new study suggests. Researchers scanned brains of 46 people who had lower back pain for about three months, and then evaluated their pain four times over the following year. About 50% of the patients recovered during the year; the other half continued to have persistent pain throughout the study.

Looking back at the brain scans, researchers found structural differences in the brains of people who recovered compared with people who developed chronic pain. The differences were found in the brain’s white matter, which consists mostly of long connections between neurons and brain regions. Specifically, the differences lay in the connections between brains regions thought to be involved in pain perception, the researchers said.

“We may have found an anatomical marker for chronic pain in the brain,” study researcher Vania Apkarian, professor of physiology at Northwestern University Feinberg School of Medicine in Chicago, said in a statement. Such structural differences most likely exist independent from the incident that triggers back pain, and may mean that some people are more susceptible to developing chronic pain, the researchers said in the study, which will be published in the October issue of the journal, Pain.

Most people who suffer pain after an injury eventually return to a healthy state. However, some continue to suffer long after the injury has healed. It is not clear what mechanisms drive the transition from acute pain to chronic pain, which may persist for years. In the study, the researchers used a brain imaging technique called diffusion tensor imaging (DTI), which measures the integrity of the brain’s white matter. The results were further confirmed when the researchers compared the study participants with additional groups of people. They found that the white matter of patients with persistent pain looked similar to a third group of people who also suffered from chronic pain. In contrast, the white matter of patients whose pain did not persist looked similar to the white matter of healthy people.

To test the strength of the relationship between brain’s structure and chronic pain, the researchers looked at whether the brain differences shown in the initial brain scans could predict whether patients would recover or continue to experience pain. They found that the early brain scans predicted whose pain would resolve and whose pain would persist one year later.

“We were surprised how robust the results were and amazed at how well the brain scans predicted persistence of low back pain,” Apkarian said. “Prediction is the name of the game for treating chronic pain.”
The findings suggest that brain’s structural properties are involved in chronic pain, and more extensive studies are needed to understand the role of white matter integrity in chronic pain, the researchers said.

 
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Posted by on September 18, 2013 in Did You Know..., Journal Articles

 

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Pink Noise & Sleep…it’s a Good Thing

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Sleep more soundly with pink noise — a low-frequency version of white noise. Playing it while you sleep improves the quality of your zzz’s.

Here’s good news for light sleepers: Adding pink noise to your bedtime routine could help you sleep better. Similar to white noise, the pink variety has a lower frequency and sounds like gentler, more muted static. Researchers found that 75 percent of sleepers reported a more restful sleep when exposed to pink noise while they slept. Brainwave activity showed that stable sleep time of people listening to pink noise increased by 23 percent.

source: The Cleveland Clinic Wellness site

 

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High Heel Hazards

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10 Ways to Start Exercise: Part 2 of 2

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Yesterday’s blog focused on the first five ways to get ready for exercise. Today is the second and final piece of advice on the 10 ways to start exercise.

6. Don’t Do It If You Don’t Love It
The perfect exercise is something you enjoy, according to Gordon Blackburn, MD, director of the Cardiac Rehabilitation Program at the Cleveland Clinic. He recommends doing something you can fit in on a daily basis and something you can continue doing. Walk briskly, run, bike, use a program like Wii Fit. As the saying goes, it’s all good. Once you find what you love, aim to gradually increase the duration and intensity of your activity. As you get more fit, your functional capacity increases, so you really can do more. If you love your daily walk, add distance and build up speed. If you love bicycling, add another few miles or tackle that big hill. It all adds up, and getting going today will keep your heart going in the long run.

7. Don’t Stretch Too Soon
You probably learned to stretch before exercise in elementary school PE. But science has determined that holding stretches for 20 to 30 seconds prior to the start of a workout actually makes it more difficult for your muscles to perform. A University of Nevada study found that athletes who performed traditional hamstring stretches before working out generated less power from those muscles than athletes who did no stretching at all. For a good-for-you warm-up, do moves that raise your heart rate and promote flexibility, such as a straight-legged march: Kick your right leg straight out in front of you, keeping your toes pointed up. As you kick, reach your left fingertips to touch (or nearly touch) your right toes. Step your weight forward onto your right leg, then repeat on the left side, bringing your right hand to touch your left toes as you kick. Keep going for eight to 10 steps. As for those static stretches from your school days, there’s still a time and a place for them — after you’re done with your workout.

8. Don’t Forget Your Core
It’s no coincidence that core training and balance training are often grouped together. A strong core — which consists of your abdominal, back and pelvic muscles — can function like an insurance policy against balance-related injuries. “When your core is strong, then your protective stabilizing muscles kick in and protect you,” explains Dallas-based Pilates expert Karon Karter, author of Balance Training: Stability Workouts for Core Strength and a Sculpted Body. Studies have shown that taking a holistic view of balance training is probably the most effective route. That means changing up your exercise routine to challenge both strength and balance, and pairing it with core training. Use balance exercises to warm up for things like walking, running or biking. After establishing your balance on one foot (just holding still is a good first step), try raising and lowering your body on one leg, keeping your torso erect while bending at the knee and waist. As you get more confident, add repetitions, go lower, or move your free leg into different positions.

9. Don’t Walk With Weights
Though it may feel like you’re working harder, strapping on hand or ankle weights while you walk won’t give you the extra burn you’re looking for. And it may just increase your risk of joint problems or injuries. To burn extra calories, you would need to carry at least three- to five-pound weights — and that’s a definite no-no. When you swing the weights, it exponentially increases the force on your shoulder and elbow joints if using hand weights, or knee and hip joints if using ankle weights. For people with heart disease or high blood pressure, using weights can also cause a temporary spike in blood pressure. Leave the weights at home and boost your burn by walking up hills instead.

10. Don’t Focus on Appearance
If you can’t seem to muster the motivation to hit the gym, it may be time to rethink your reasons for going. Working out for the sake of how you look can actually discourage you from exercise. Instead of viewing physical activity as a means to a better-looking body, think of it as a way to stay healthy and feel great. Though you will burn calories, melt fat and build muscle, regular physical activity can also reduce stress, banish bad moods, ramp up energy levels and boost self-esteem. So even if a single workout doesn’t give you a Heidi Klum or Matthew McConaughey body, all that sweat and those endorphins can still make you feel like you look almost as good as they do.

source: Cleveland Clinic wellness website

 
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Posted by on August 16, 2013 in Did You Know..., What's New

 

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10 Ways to Start Exercise: Part 1 of 2

Walking, strength training, running, swimming, biking, yoga, tai chi — the possibilities for exercise are endless. The good news is that it doesn’t matter which one you choose — it just matters that you do some form of exercise.

“If you have a choice between not moving and moving — move,” says Heather Nettle, MA, coordinator of exercise physiology services for the Cleveland Clinic Sports Health and Orthopaedic Rehabilitation Center. “Ultimately it will help with overall health and well-being.” So go ahead, find an activity you love and get moving with these 10 do’s and don’ts for starting an exercise routine.

1. Do Anything — It’s Better Than Nothing
Experts are quite clear on this point: Get 30 to 60 minutes of exercise three to five days a week for improved energy, as well as to help prevent heart disease, diabetes and certain types of cancer. If you can’t dedicate that amount of time, any exercise, any movement for any amount of time is better than nothing.

2. Keep Track
Tracking your steps with a pedometer is one key to success if you like to walk, says Michael F. Roizen, MD, chief wellness officer at the Cleveland Clinic. Another is recording some basic health information before starting a new routine. “Keeping track of how your body changes inside and out over the weeks and months gives you proof of the healthy changes you’re making,” he says. A few ways to do it:
• Before your first workout, check your blood pressure at your local pharmacy. Then recheck once a month.
• Time yourself at a track or on a treadmill. See how many minutes it takes you to walk or run one mile. Retest yourself after one month of consistent exercise.
• Measure your waist circumference and your weight. Take these measurements once a week.
• Schedule a visit with your physician and request these tests: lipid panel, vitamin D and C-reactive protein. Check these levels again after six months of consistent exercise.

3. Weight-Train
There’s no question: You’ll shed pounds faster if you lift weights. That’s because strength training builds muscle, and the more muscle you have, the faster your metabolism will be. And women, hear this: You will not bulk up! What you’re doing by lifting weights is preventing muscle loss. Strength training also improves overall body composition, giving you more lean muscle tissue in relation to fat, so you look toned and trim. To experience the most benefit, lift more weight than you think you can. Dashing through your repetitions doesn’t take as much effort because it allows your muscles to rely on momentum. Instead, focus on your form by practicing slow and steady movements on both the contraction and the release. This will help you strengthen every muscle fiber.

4. Head for the Hills
Do you follow the same flat path day in and day out when you go for your walk or run? Look for hills along your route that you can slip into your routine. If it’s too much for you to tackle all at once, start by going only halfway up. Walking or running up inclines boosts the intensity of your workout: It burns more calories and helps build muscle strength and cardiovascular endurance. Switching between flat surfaces and hills is a form of interval training, a type of workout that involves short bursts of high-intensity exercise in between moderate activity. This kind of exercise, practiced by elite athletes, can supercharge your workout. It can also help keep boredom at bay. If you have joint problems, go easy on the downhill — slow your pace and shorten your stride.

5. Think Outside the Box
Even if you can’t engage in rigorous, high-intensity sweat sessions, there are plenty of other ways to improve your physical health. According to a review in the American Journal of Health Promotion, mind-body practices like tai chi and qigong may help promote bone health, cardiorespiratory fitness, physical function, balance, quality of life, fall prevention and emotional well-being. Described as “meditation in motion,” tai chi and qigong involve a series of flowing, gentle movements — similar to but much slower than yoga. Interested? Get the Gaiam tai chi for beginners DVD in our clevelandclinicwellness.com wellness store.

Check back in tomorrow for the remaining 5 ways to get started on exercise!

 

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Did You Know…

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MSPT has physical therapists who specialize in care of the feet. Call today for an immediate appointment.

 
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Posted by on June 20, 2013 in Did You Know...

 

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