Is stretching prior to sports or games prevents injury.
Recent studies done has proof that, stretching prior to sports does not prevent injury but increases injury. Stretching lengthens the muscles and this if done before exercises can cause injuries where the body is not ready (muscles need to contract during exercises). Do warm up at a slower pace according to sports or games you are involved. Stretching after exercises lengthens the muscles which has been contracting during the activity and this helps in cooling down and delayed onset of muscle soreness.
Friday, May 29, 2009
Monday, May 25, 2009
Ulna Nerve Dysfunction
Definition
Ulnar nerve dysfunction is a problem with the nerve that travels from the wrist to the shoulder, which leads to movement or sensation problems in the wrist and hand.
Alternative Names
Neuropathy - ulnar nerve; Ulnar nerve palsy
Causes
Ulnar nerve dysfunction is a common form of peripheral neuropathy. It occurs when there is damage to the ulnar nerve, which travels down the arm. The ulnar nerve is near the surface of the body where it crosses the elbow, so long-term pressure on the elbow may cause damage.
The damage involves the destruction of the nerve covering (myelin sheath) or part of the nerve (axon). This damage slows or prevents nerve signaling.
A problem with one single nerve group (such as the ulnar nerve) is called mononeuropathy. The usual causes are:
• Direct injury
• Long-term pressure on the nerve
• Pressure on the nerve caused by swelling or injury of nearby body structures
Entrapment involves pressure on the nerve where it passes through a narrow structure.
The ulnar nerve is commonly injured at the elbow because of elbow fracture or dislocation. Prolonged pressure on the base of the palm may also damage part of the ulnar nerve. Temporary pain and tingling of this nerve is common if the elbow is hit, producing the experience of hitting the "funny bone" at the elbow.
In some cases, no cause can be found.
Symptoms
• Abnormal sensations in the 4th or 5th fingers, usually on the palm side
• Numbness, decreased sensation
• Pain
• Tingling, burning sensation
• Weakness of the hand
Pain or numbness may awaken you from sleep. Activities such as tennis or golf make the condition worse.
Exams and Tests
An exam of the hand and wrist can reveal ulnar nerve dysfunction. Signs may include:
• "Claw-like" deformity (in severe cases)
• Difficulty moving the fingers
• Wasting of the hand muscles (in severe cases)
• Weakness of wrist and hand bending
A detailed history may be needed to determine the cause of the neuropathy.
Tests may include:
• Blood tests
• Imaging scans
• Nerve conduction tests
• Recording of the electrical activity in muscles (EMG)
• X-rays
Treatment
The goal of treatment is to allow you to use the hand and arm as much as possible. The cause should be identified and treated. Sometimes, no treatment is required and you will get better on your own.
Treatments may include:
• A supportive splint or elbow pad to help prevent further injury
• Corticosteroids injected into the area to reduce swelling and pressure on the nerve
• Surgery to relieve pressure on the nerve, if the symptoms get worse, movement is difficult, or there is proof that part of the nerve is wasting away. Surgical decompression may be recommended if the symptoms are from entrapment of the nerve.
• Over-the-counter analgesics or prescription pain medications to control pain (neuralgia)
• Other medications, including gabapentin, phenytoin, carbamazepine, or tricyclic antidepressants such as amitriptyline or duloxitine, to reduce stabbing pains.
• Physical therapy exercises to help maintain muscle strength
• Occupational counseling, occupational therapy, job changes, or retraining
Outlook (Prognosis)
If the cause of the dysfunction can be found and successfully treated, you may make a full recovery.
Disability can vary from none to partial or complete loss of movement or sensation. Nerve pain may be uncomfortable and last a long time. If pain is severe and continuing, see a pain specialist to be sure you have access to all pain treatment options.
Possible Complications
• Deformity of the hand
• Partial or complete loss of sensation in the hand or fingers
• Partial or complete loss of wrist or hand movement
• Recurrent or unnoticed injury to the hand
When to Contact a Medical Professional
Call your health care provider if:
• You have symptoms of ulnar nerve dysfunction
• You have been injured and you experience persistent tingling, numbness, or pain down your forearm and the 4th and 5th fingers.
Early diagnosis and treatment increase the chance of controlling the symptoms.
Prevention
Prevention varies depending on the cause. Avoid prolonged pressure on the elbow or palm. Casts, splints, and other appliances should always be examined for proper fit.
________________________________________
Ulnar nerve dysfunction is a problem with the nerve that travels from the wrist to the shoulder, which leads to movement or sensation problems in the wrist and hand.
Alternative Names
Neuropathy - ulnar nerve; Ulnar nerve palsy
Causes
Ulnar nerve dysfunction is a common form of peripheral neuropathy. It occurs when there is damage to the ulnar nerve, which travels down the arm. The ulnar nerve is near the surface of the body where it crosses the elbow, so long-term pressure on the elbow may cause damage.
The damage involves the destruction of the nerve covering (myelin sheath) or part of the nerve (axon). This damage slows or prevents nerve signaling.
A problem with one single nerve group (such as the ulnar nerve) is called mononeuropathy. The usual causes are:
• Direct injury
• Long-term pressure on the nerve
• Pressure on the nerve caused by swelling or injury of nearby body structures
Entrapment involves pressure on the nerve where it passes through a narrow structure.
The ulnar nerve is commonly injured at the elbow because of elbow fracture or dislocation. Prolonged pressure on the base of the palm may also damage part of the ulnar nerve. Temporary pain and tingling of this nerve is common if the elbow is hit, producing the experience of hitting the "funny bone" at the elbow.
In some cases, no cause can be found.
Symptoms
• Abnormal sensations in the 4th or 5th fingers, usually on the palm side
• Numbness, decreased sensation
• Pain
• Tingling, burning sensation
• Weakness of the hand
Pain or numbness may awaken you from sleep. Activities such as tennis or golf make the condition worse.
Exams and Tests
An exam of the hand and wrist can reveal ulnar nerve dysfunction. Signs may include:
• "Claw-like" deformity (in severe cases)
• Difficulty moving the fingers
• Wasting of the hand muscles (in severe cases)
• Weakness of wrist and hand bending
A detailed history may be needed to determine the cause of the neuropathy.
Tests may include:
• Blood tests
• Imaging scans
• Nerve conduction tests
• Recording of the electrical activity in muscles (EMG)
• X-rays
Treatment
The goal of treatment is to allow you to use the hand and arm as much as possible. The cause should be identified and treated. Sometimes, no treatment is required and you will get better on your own.
Treatments may include:
• A supportive splint or elbow pad to help prevent further injury
• Corticosteroids injected into the area to reduce swelling and pressure on the nerve
• Surgery to relieve pressure on the nerve, if the symptoms get worse, movement is difficult, or there is proof that part of the nerve is wasting away. Surgical decompression may be recommended if the symptoms are from entrapment of the nerve.
• Over-the-counter analgesics or prescription pain medications to control pain (neuralgia)
• Other medications, including gabapentin, phenytoin, carbamazepine, or tricyclic antidepressants such as amitriptyline or duloxitine, to reduce stabbing pains.
• Physical therapy exercises to help maintain muscle strength
• Occupational counseling, occupational therapy, job changes, or retraining
Outlook (Prognosis)
If the cause of the dysfunction can be found and successfully treated, you may make a full recovery.
Disability can vary from none to partial or complete loss of movement or sensation. Nerve pain may be uncomfortable and last a long time. If pain is severe and continuing, see a pain specialist to be sure you have access to all pain treatment options.
Possible Complications
• Deformity of the hand
• Partial or complete loss of sensation in the hand or fingers
• Partial or complete loss of wrist or hand movement
• Recurrent or unnoticed injury to the hand
When to Contact a Medical Professional
Call your health care provider if:
• You have symptoms of ulnar nerve dysfunction
• You have been injured and you experience persistent tingling, numbness, or pain down your forearm and the 4th and 5th fingers.
Early diagnosis and treatment increase the chance of controlling the symptoms.
Prevention
Prevention varies depending on the cause. Avoid prolonged pressure on the elbow or palm. Casts, splints, and other appliances should always be examined for proper fit.
________________________________________
Preventing Overtraining - When Less Is More
When decreasing your training improves performance
Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.
Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.
Common warning signs of overtraining include:
• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise
It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.
Treating Overtraining Syndrome
If you suspect you are overtraining, the first thing to do is reduce or stop your exercise and allow a few days of rest. Drink plenty of fluids, and alter your diet if necessary. Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. A sports massage can help you recharge overused muscles.
Measuring Overtraining
There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.
You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren't fully recovered.
Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:
1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).
2. At the end of 10 minutes, record your heart rate in beats per minute.
3. Then stand up
4. After 15 seconds, take a second heart rate in beats per minute.
5. After 90 seconds, take a third heart rate in beats per minute.
6. After 120 seconds, take a fourth heart rate in beats per minute.
Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.
A training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It's important to listen to your body signals and rest when you feel tired.
You can also ask those around you if they think you are exercising too much.
While there are many proposed ways to objectively test for overtraining, the most accurate and sensitive measurements are psychological signs and symptoms and changes in an athlete's mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Studies have found increased ratings of perceived exertion during exercise after only three days of overload.
Research on overtraining syndrome shows rest is the primary treatment plan. Some new evidence indicating that low levels of exercise (active recovery) during the rest period will speed recovery. Moderate exercise has also been shown to increase immunity. Total recovery can take several weeks and includes proper nutrition and stress reduction.
The subjective assessments, and mental state of an athlete is clearly the most reliable indicator of overtraining. Unfortunately, most athletes ignore these signs or wait too long before doing something. An important component of exercise is to objectively measure your training and modify it before damage is done.
Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.
Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.
Common warning signs of overtraining include:
• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise
It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.
Treating Overtraining Syndrome
If you suspect you are overtraining, the first thing to do is reduce or stop your exercise and allow a few days of rest. Drink plenty of fluids, and alter your diet if necessary. Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. A sports massage can help you recharge overused muscles.
Measuring Overtraining
There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.
You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren't fully recovered.
Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:
1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).
2. At the end of 10 minutes, record your heart rate in beats per minute.
3. Then stand up
4. After 15 seconds, take a second heart rate in beats per minute.
5. After 90 seconds, take a third heart rate in beats per minute.
6. After 120 seconds, take a fourth heart rate in beats per minute.
Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.
A training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It's important to listen to your body signals and rest when you feel tired.
You can also ask those around you if they think you are exercising too much.
While there are many proposed ways to objectively test for overtraining, the most accurate and sensitive measurements are psychological signs and symptoms and changes in an athlete's mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Studies have found increased ratings of perceived exertion during exercise after only three days of overload.
Research on overtraining syndrome shows rest is the primary treatment plan. Some new evidence indicating that low levels of exercise (active recovery) during the rest period will speed recovery. Moderate exercise has also been shown to increase immunity. Total recovery can take several weeks and includes proper nutrition and stress reduction.
The subjective assessments, and mental state of an athlete is clearly the most reliable indicator of overtraining. Unfortunately, most athletes ignore these signs or wait too long before doing something. An important component of exercise is to objectively measure your training and modify it before damage is done.
Muscle Pain and Soreness After Exercise - What Is Delayed Onset Muscle Soreness
What Causes Muscle Pain and Muscle Soreness After Exercise - What is DOMS?
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).
This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. This delayed pain is also very different than the acute, sudden pain of and injury such as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.
The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days.
Delayed onset muscle soreness is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities. A beginning exerciser who bikes 10 miles, followed by push-ups and sit-ups is likely to experience muscle pain and soreness in the next day or two.
Delayed Onset Muscle Soreness - Causes
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.
Delayed Onset Muscle Soreness - Treatment
There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
So does anything work to reduce delayed-onset muscle soreness? Nothing is proven effective, but some people have found the following advice helpful, but it's best for an individual to try a few things to see what works for them. Ultimately, best advice for treating DOMS is to prevent it in the first place.
Here are some tips for dealing with soreness after exercise:
• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
• Use the RICE method of treating injuries.
• Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Avoid any vigorous activity that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.
Delayed Onset Muscle Soreness - Prevention
While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to prevent, avoid and shorten the duration of DOMS:
• Warm up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
• Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).
This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. This delayed pain is also very different than the acute, sudden pain of and injury such as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.
The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days.
Delayed onset muscle soreness is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities. A beginning exerciser who bikes 10 miles, followed by push-ups and sit-ups is likely to experience muscle pain and soreness in the next day or two.
Delayed Onset Muscle Soreness - Causes
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.
Delayed Onset Muscle Soreness - Treatment
There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
So does anything work to reduce delayed-onset muscle soreness? Nothing is proven effective, but some people have found the following advice helpful, but it's best for an individual to try a few things to see what works for them. Ultimately, best advice for treating DOMS is to prevent it in the first place.
Here are some tips for dealing with soreness after exercise:
• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
• Use the RICE method of treating injuries.
• Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.
• Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Avoid any vigorous activity that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.
Delayed Onset Muscle Soreness - Prevention
While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to prevent, avoid and shorten the duration of DOMS:
• Warm up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
• Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.
Does Bicycling Cause Erectile Dysfunction and Impotence in Men?
The answer to this question has received a lot of media attention over the past several years and has also been the topic of heated debate. The answer seems to be that prolonged cycling on a poorly fitting bicycle saddle may be associated with erectile dysfunction (ED), more commonly in older men. But the risk depends upon many factors including the hours of cycling per week, the weight of the cyclist, the skill of the cyclist and the bicycle fit.
What is Impotence and Erectile Dysfunction?
According to the National Kidney and Urologic Diseases, "Erectile dysfunction, sometimes called 'impotence,' is the repeated inability to get or keep an erection firm enough for sexual intercourse. The word 'impotence' may also be used to describe other problems that interfere with sexual intercourse and reproduction, such as lack of sexual desire and problems with ejaculation or orgasm. Using the term erectile dysfunction makes it clear that those other problems are not involved."
What Causes Erectile Dysfunction?
There are many causes of erectile dysfunction and impotence. The physical causes include damage to nerves, arteries, muscles, and tissues responsible for an erection. However, 70% of ED is caused by diseases such as diabetes, kidney disease, chronic alcoholism, atherosclerosis, vascular disease, and neurologic disease.
The most common lifestyle-related causes of erectile dysfunction are:
• Smoking
• Obesity
• Inactivity
Cycling and Erectile Dysfunction
So how can bicycling lead erectile dysfunction? Prolonged pressure on the tissues of the perineum (the area of the groin between the penis and anus) can damage blood vessels and nerves responsible for an erection, and spending excessive amounts of time in the same position on the saddle may cause temporary erectile dysfunction. This damage may become permanent if the tissues are continually damaged and not allowed to recover.
Many factors increase the risk of developing erectile dysfunction in cyclists. Some of these include the weight of the cyclist (heavier riders put more pressure on the perineum), the saddle design (some saddles increase pressure on the perineum), and even the cycling intensity. Studies have found that racing cyclists offset much of the weight on the saddle by keeping so much of their body weight on the pedals. This, in turn, reduces the pressure on the perineum.
Symptoms of Erectile Dysfunction in Cyclists
The good news is that nearly every cyclist who experiences erectile dysfunction or impotence will have symptoms before the problem becomes serious. Reduced blood flow to the perineum causes pain, numbness or tingling in the perineum long before men develop ED. If you don't have problems with pain, numbness or tingling, stop worrying and enjoy your ride. If you do have pain, address the problem before it gets worse.
Preventing Erectile Dysfunction
If you do feel groin discomfort, pain or numbness when you bike take the following actions:
• If you are on a long ride, take a break, stand up on the pedals, stretch and "adjust yourself" until normal sensation returns.
• During rides, change your position frequently by shifting forward and backward and standing.
• Consider adjusting your bike seat to reduce pressure points.
• Use a seat with a cutout to reduce pressure on the perineum.
• Avoid seats with a lot of padding. Although it sounds comfortable, you'll actually sink deeper into the saddle and feel more pressure and numbness.
• Keep the seat level or angled slightly downward; never tilt the saddle upward.
• Raise your handlebars slightly so you are a bit more upright.
• Change positions often during your rides.
• Wear good cycling shorts with a comfortable pad.
• Adjust your saddle height so that your knee is just slightly bent at the bottom of the pedal cycle.
• See: Proper Bike Fit Can Prevent Pain and Injury
Bicycle Saddle Choice
Bicycle saddle design has changed dramatically over the years and there are many options. Saddles now offer a cutout down the middle to relieve pressure on the perineum and reduce pressure on the soft tissues. Some research supports this theory and many cyclists find that the cutouts are more comfortable than traditional saddles. Newer saddles, such as the Selle SMP, offer a large cutout and downward facing nose. One study found this design superior in allowing penile blood flow compared with standard saddle shapes.
Another study on saddle shape and penile blood flow found that narrow saddles result in less blood flow than a wider saddle. Computer analysis of pressures showed that a wide saddle allowed more weight to be distributed to the sit bones (ischial tuberosity) and put less pressure less on the perineum than narrow saddles.
So if you don't have symptoms, don't worry about impotence and enjoy cycling!
What is Impotence and Erectile Dysfunction?
According to the National Kidney and Urologic Diseases, "Erectile dysfunction, sometimes called 'impotence,' is the repeated inability to get or keep an erection firm enough for sexual intercourse. The word 'impotence' may also be used to describe other problems that interfere with sexual intercourse and reproduction, such as lack of sexual desire and problems with ejaculation or orgasm. Using the term erectile dysfunction makes it clear that those other problems are not involved."
What Causes Erectile Dysfunction?
There are many causes of erectile dysfunction and impotence. The physical causes include damage to nerves, arteries, muscles, and tissues responsible for an erection. However, 70% of ED is caused by diseases such as diabetes, kidney disease, chronic alcoholism, atherosclerosis, vascular disease, and neurologic disease.
The most common lifestyle-related causes of erectile dysfunction are:
• Smoking
• Obesity
• Inactivity
Cycling and Erectile Dysfunction
So how can bicycling lead erectile dysfunction? Prolonged pressure on the tissues of the perineum (the area of the groin between the penis and anus) can damage blood vessels and nerves responsible for an erection, and spending excessive amounts of time in the same position on the saddle may cause temporary erectile dysfunction. This damage may become permanent if the tissues are continually damaged and not allowed to recover.
Many factors increase the risk of developing erectile dysfunction in cyclists. Some of these include the weight of the cyclist (heavier riders put more pressure on the perineum), the saddle design (some saddles increase pressure on the perineum), and even the cycling intensity. Studies have found that racing cyclists offset much of the weight on the saddle by keeping so much of their body weight on the pedals. This, in turn, reduces the pressure on the perineum.
Symptoms of Erectile Dysfunction in Cyclists
The good news is that nearly every cyclist who experiences erectile dysfunction or impotence will have symptoms before the problem becomes serious. Reduced blood flow to the perineum causes pain, numbness or tingling in the perineum long before men develop ED. If you don't have problems with pain, numbness or tingling, stop worrying and enjoy your ride. If you do have pain, address the problem before it gets worse.
Preventing Erectile Dysfunction
If you do feel groin discomfort, pain or numbness when you bike take the following actions:
• If you are on a long ride, take a break, stand up on the pedals, stretch and "adjust yourself" until normal sensation returns.
• During rides, change your position frequently by shifting forward and backward and standing.
• Consider adjusting your bike seat to reduce pressure points.
• Use a seat with a cutout to reduce pressure on the perineum.
• Avoid seats with a lot of padding. Although it sounds comfortable, you'll actually sink deeper into the saddle and feel more pressure and numbness.
• Keep the seat level or angled slightly downward; never tilt the saddle upward.
• Raise your handlebars slightly so you are a bit more upright.
• Change positions often during your rides.
• Wear good cycling shorts with a comfortable pad.
• Adjust your saddle height so that your knee is just slightly bent at the bottom of the pedal cycle.
• See: Proper Bike Fit Can Prevent Pain and Injury
Bicycle Saddle Choice
Bicycle saddle design has changed dramatically over the years and there are many options. Saddles now offer a cutout down the middle to relieve pressure on the perineum and reduce pressure on the soft tissues. Some research supports this theory and many cyclists find that the cutouts are more comfortable than traditional saddles. Newer saddles, such as the Selle SMP, offer a large cutout and downward facing nose. One study found this design superior in allowing penile blood flow compared with standard saddle shapes.
Another study on saddle shape and penile blood flow found that narrow saddles result in less blood flow than a wider saddle. Computer analysis of pressures showed that a wide saddle allowed more weight to be distributed to the sit bones (ischial tuberosity) and put less pressure less on the perineum than narrow saddles.
So if you don't have symptoms, don't worry about impotence and enjoy cycling!
Thursday, May 21, 2009
Rest and Recovery
Become a better runner even after you've pulled off your trainers with these quick and easy recovery tips.
In order to run at your best, your body needs time to recover between training sessions. Your hard work might end when you pull off your trainers, but your body keeps working afterwards, repairing and rebuilding muscle and gradually adapting to a regular (or increasing) training load.
Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.
Keep Moving
Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.
Take A Dip
Both ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation and help reduce inflammation. Save the hot bath for later, when the heat will help ease any lingering soreness.
Stretch Out
Whether you're a stretching fan or foe, you might find a gentle session beneficial after easier runs. Ease into stretches slowly - otherwise, you run the risk of damaging muscles already taxed by a tough workout. A light sports massage and/or wearing compression clothing (brands like Skins, 2XU and Under Armour) can also boost blood flow and help expel lactic acid.
Consider following a hard session with an easy recovery run or some cross-training the next day too. Non-strenuous exercise will encourage the delivery of oxygen and nutrients to tired muscles.
Drink Up
Replacing fluid lost through training is key to effective hydration. Aim to drink 500ml of water or diluted juice as soon as you get back from a run. For more precise hydration, try a sweat test. Weigh yourself immediately before and after your run - the difference will tell you how much fluid you have lost during that session. For every kilogram of weight loss, you'll need to drink approximately one litre of fluid.
Food For Thought
Eating for recovery is a long-term strategy, stretching from the first hour after a training session right through your rest days.
The first hour after a workout is the most crucial - your body replenishes glycogen at three times its normal rate immediately after exercise. This rate slows with every minute you waste. Try to eat a mix of carbohydrates and protein. Recovery drinks and energy bars are quick and easy options; alternatively, snacks like eggs on toast, fruit smoothies and tuna sandwiches all contain roughly four times as much carbohydrate as protein (the recommended ratio).
Don't neglect your nutrition for the rest of the day either. It can take up to two days to fully replace the glycogen you use during exercise. Maintaining a high-carbohydrate diet, even on non-running days, will help build your energy stores for future running.
Sleep On It
You might not need the daily naps of an elite competitor, but getting enough quality sleep should still be a priority. During deep sleep, your body releases human growth hormone (HGH) which helps build and repair muscle, and encourages the body to use more fat as fuel. Without the right amount of HGH, your recovery will be hindered and you'll take longer to increase your aerobic fitness. Disrupted sleep can also interfere with your metabolism.
Listen To Your Body
How many rest days you need will vary from one runner to the next. What's most important is being alert to any aches, pains or fatigue. A good rule of thumb is to take one easy day for each mile of a race or hard training session. Another useful measure is to check your pulse as soon as you get up. If it's 20 per cent higher than normal, take a break.
Finally…
Recovery shouldn't be complicated - it should be second nature. Take time now to incorporate these simple steps into your daily routine and trust us, your body will thank you in the long-term!
In order to run at your best, your body needs time to recover between training sessions. Your hard work might end when you pull off your trainers, but your body keeps working afterwards, repairing and rebuilding muscle and gradually adapting to a regular (or increasing) training load.
Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.
Keep Moving
Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.
Take A Dip
Both ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation and help reduce inflammation. Save the hot bath for later, when the heat will help ease any lingering soreness.
Stretch Out
Whether you're a stretching fan or foe, you might find a gentle session beneficial after easier runs. Ease into stretches slowly - otherwise, you run the risk of damaging muscles already taxed by a tough workout. A light sports massage and/or wearing compression clothing (brands like Skins, 2XU and Under Armour) can also boost blood flow and help expel lactic acid.
Consider following a hard session with an easy recovery run or some cross-training the next day too. Non-strenuous exercise will encourage the delivery of oxygen and nutrients to tired muscles.
Drink Up
Replacing fluid lost through training is key to effective hydration. Aim to drink 500ml of water or diluted juice as soon as you get back from a run. For more precise hydration, try a sweat test. Weigh yourself immediately before and after your run - the difference will tell you how much fluid you have lost during that session. For every kilogram of weight loss, you'll need to drink approximately one litre of fluid.
Food For Thought
Eating for recovery is a long-term strategy, stretching from the first hour after a training session right through your rest days.
The first hour after a workout is the most crucial - your body replenishes glycogen at three times its normal rate immediately after exercise. This rate slows with every minute you waste. Try to eat a mix of carbohydrates and protein. Recovery drinks and energy bars are quick and easy options; alternatively, snacks like eggs on toast, fruit smoothies and tuna sandwiches all contain roughly four times as much carbohydrate as protein (the recommended ratio).
Don't neglect your nutrition for the rest of the day either. It can take up to two days to fully replace the glycogen you use during exercise. Maintaining a high-carbohydrate diet, even on non-running days, will help build your energy stores for future running.
Sleep On It
You might not need the daily naps of an elite competitor, but getting enough quality sleep should still be a priority. During deep sleep, your body releases human growth hormone (HGH) which helps build and repair muscle, and encourages the body to use more fat as fuel. Without the right amount of HGH, your recovery will be hindered and you'll take longer to increase your aerobic fitness. Disrupted sleep can also interfere with your metabolism.
Listen To Your Body
How many rest days you need will vary from one runner to the next. What's most important is being alert to any aches, pains or fatigue. A good rule of thumb is to take one easy day for each mile of a race or hard training session. Another useful measure is to check your pulse as soon as you get up. If it's 20 per cent higher than normal, take a break.
Finally…
Recovery shouldn't be complicated - it should be second nature. Take time now to incorporate these simple steps into your daily routine and trust us, your body will thank you in the long-term!
Wednesday, May 20, 2009
REGULAR VS BIB CYCLING SHORTS
Regular Cycling Shorts
Why you might like regular shorts:
• Relatively inexpensive. Regular shorts are typically cheaper than comparable bibs.
• Easily removed for going to the bathroom. Whether it’s alongside the road or in a Port-a-John, slipping out of regular shorts is just like normal.
• Can be cooler on warm days. Since there is no fabric on your upper body, regular shorts are good for a lightweight outfit.
Why you might dislike regular shorts:
• The waistband is tight. Having a tight waistband on the shorts can cut into your stomach and become quite uncomfortable (especially in a hunched-over riding position.)
• They slide around. Regular shorts usually slide around, so the chamois could shift and cause chafing, or just become uncomfortable and require some shifting to get everything back in place.
• “Plumber’s Crack.” There’s nothing holding these shorts up, leading to this well-known situation…
Bib Cycling Shorts
Why you might like bib shorts:
• Very, very comfortable. Bib shorts are so much more comfortable than regular shorts I can’t even describe it! As long as you get the right size, the fit is amazing.
• Everything stays in place. Bib shorts stay in place, which makes life easy and comfortable. No chamois movement or chafing, and no mid-ride adjustments.
• No “plumber’s crack.” Since the bibs can’t sag down, there are no worries about this. (Your riding buddies will thank you.)
Why you might dislike bib shorts:
• Expensive. Most bib shorts range in price from RM250-400.
• Sizing issues. Since the right pair of bibs needs to match your height and waist measurements, it’s more difficult to find the perfect size. Plus, size charts vary greatly between manufacturers.
• Straps can cut into shoulders. Even if the bibs are the right size, some of them have thin, rough straps that can cut or scrape your skin.
• Restricting. Some people seem to feel restricted by wearing bib shorts. That can be an issue, especially if you’re already wearing a sports bra. (The bibs can also restrict you from going to the bathroom quickly and easily.)
Final Verdict on Cycling Shorts Is…
While there are pros and cons to each style, bibs have an answer to all the supposed cons of bib shorts:
First off, the immense comfort from bibs outweighs any potential sizing issues. Just go to a shop and try on the bibs before purchasing to make sure you get the right size.
Good bibs will have soft, wide straps that don’t cut into your shoulders or feel restricting. They will also have a low cut front so that trailside pee breaks don’t take any longer than usual (for guys at least.)
And the top part (back and straps) is usually a wicking material that can keep you cooler than if you didn’t have it against your skin.
Or just wear a base layer beneath the bibs!
Why you might like regular shorts:
• Relatively inexpensive. Regular shorts are typically cheaper than comparable bibs.
• Easily removed for going to the bathroom. Whether it’s alongside the road or in a Port-a-John, slipping out of regular shorts is just like normal.
• Can be cooler on warm days. Since there is no fabric on your upper body, regular shorts are good for a lightweight outfit.
Why you might dislike regular shorts:
• The waistband is tight. Having a tight waistband on the shorts can cut into your stomach and become quite uncomfortable (especially in a hunched-over riding position.)
• They slide around. Regular shorts usually slide around, so the chamois could shift and cause chafing, or just become uncomfortable and require some shifting to get everything back in place.
• “Plumber’s Crack.” There’s nothing holding these shorts up, leading to this well-known situation…
Bib Cycling Shorts
Why you might like bib shorts:
• Very, very comfortable. Bib shorts are so much more comfortable than regular shorts I can’t even describe it! As long as you get the right size, the fit is amazing.
• Everything stays in place. Bib shorts stay in place, which makes life easy and comfortable. No chamois movement or chafing, and no mid-ride adjustments.
• No “plumber’s crack.” Since the bibs can’t sag down, there are no worries about this. (Your riding buddies will thank you.)
Why you might dislike bib shorts:
• Expensive. Most bib shorts range in price from RM250-400.
• Sizing issues. Since the right pair of bibs needs to match your height and waist measurements, it’s more difficult to find the perfect size. Plus, size charts vary greatly between manufacturers.
• Straps can cut into shoulders. Even if the bibs are the right size, some of them have thin, rough straps that can cut or scrape your skin.
• Restricting. Some people seem to feel restricted by wearing bib shorts. That can be an issue, especially if you’re already wearing a sports bra. (The bibs can also restrict you from going to the bathroom quickly and easily.)
Final Verdict on Cycling Shorts Is…
While there are pros and cons to each style, bibs have an answer to all the supposed cons of bib shorts:
First off, the immense comfort from bibs outweighs any potential sizing issues. Just go to a shop and try on the bibs before purchasing to make sure you get the right size.
Good bibs will have soft, wide straps that don’t cut into your shoulders or feel restricting. They will also have a low cut front so that trailside pee breaks don’t take any longer than usual (for guys at least.)
And the top part (back and straps) is usually a wicking material that can keep you cooler than if you didn’t have it against your skin.
Or just wear a base layer beneath the bibs!
Injury-proof your body: Feet and Ankles
Making sure your feet and ankles stay healthy, strong and stable not only prevents injuries but also keeps your legs, hips and core running smoothly.
You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session - and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow us to love every step, so it's a priority for all runners to keep them healthy.
Feet and ankles are built tough, capable of sustaining two or three times our bodyweight. But when they are abused (overworked, overtrained) or neglected (understretched, understrengthened), they'll complain. And the result could be one of the two most chronic, hard-to-heal injuries a runner can face - namely, plantar fasciitis or Achilles tendinitis. To avoid the dreaded 'itises' it helps to first have an appreciation for the role your feet and ankles play in your running.
There's a reason we spend hundreds of ringgit a year encasing our feet in high-tech, cushioned, supportive materials - a suboptimal running gait can result in stresses and injuries to the whole lower body. "During locomotion the foot is required to shock-absorb on impact, and then become a rigid lever for propulsion. Problems with this process will necessitate compensation in other joints further up the body."
The foot is active in both the landing and push-off phases of the running cycle, so it's involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off). If your foot is too stiff to bear the impact, a tibial stress fracture could result. And if your foot is too unstable to land in a controlled manner, you could develop runner's knee.
The most common foot complaint of runners is plantar fasciitis, an injury that tends to strike those who overtrain, neglect to stretch their calf muscles or overdo hill sessions and speedwork. The plantar fascia is a thick band of tissue that stretches from the toes to the heel. "If the plantar fascia is overstretched in a foot which overpronates so that the arch is flat at push-off, it pulls away from its insertion point in the heel, causing pain.
That tearing, which usually occurs at the point where the fascia attaches to the heel, results in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur itself isn't painful, it can further irritate the fascia.
You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session - and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow us to love every step, so it's a priority for all runners to keep them healthy.
Feet and ankles are built tough, capable of sustaining two or three times our bodyweight. But when they are abused (overworked, overtrained) or neglected (understretched, understrengthened), they'll complain. And the result could be one of the two most chronic, hard-to-heal injuries a runner can face - namely, plantar fasciitis or Achilles tendinitis. To avoid the dreaded 'itises' it helps to first have an appreciation for the role your feet and ankles play in your running.
There's a reason we spend hundreds of ringgit a year encasing our feet in high-tech, cushioned, supportive materials - a suboptimal running gait can result in stresses and injuries to the whole lower body. "During locomotion the foot is required to shock-absorb on impact, and then become a rigid lever for propulsion. Problems with this process will necessitate compensation in other joints further up the body."
The foot is active in both the landing and push-off phases of the running cycle, so it's involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off). If your foot is too stiff to bear the impact, a tibial stress fracture could result. And if your foot is too unstable to land in a controlled manner, you could develop runner's knee.
The most common foot complaint of runners is plantar fasciitis, an injury that tends to strike those who overtrain, neglect to stretch their calf muscles or overdo hill sessions and speedwork. The plantar fascia is a thick band of tissue that stretches from the toes to the heel. "If the plantar fascia is overstretched in a foot which overpronates so that the arch is flat at push-off, it pulls away from its insertion point in the heel, causing pain.
That tearing, which usually occurs at the point where the fascia attaches to the heel, results in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur itself isn't painful, it can further irritate the fascia.
The Achilles tendon picks up where the plantar fascia leaves off. The largest, strongest tendon in the body, it runs from the heel to the calf. It propels you forward when you run and, similar to the plantar fascia, the tendon or its surrounding sheath can become inflamed when overworked, causing Achilles tendinitis. This is often an overuse injury.
"The Achilles tendon is overstretched because of the tilting of the heel during extended pronation, thousands of times in a runner, causing inflammation. Sudden increases in mileage or excessive hill running or speedwork can lead to Achilles tendinitis.
This tendon also has a low blood supply, making it slow to heal. If 'acute' Achilles tendinitis isn't treated properly or rested sufficiently, it can lead to chronic Achilles tendinitis, which is very difficult to treat and can stay with an athlete for years.
Retrocalconeal bursitis is sometimes mistaken for Achilles tendinitis. Bursitis is the inflammation of a bursa sac, a fluid-filled cushion between bones and overlying muscles and tendons. This particular sac sits right where the Achilles attaches to the heel bone. Tight calf muscles, consistently running on hard surfaces and jumps in mileage can all lead to bursitis.
Seeing a pattern? Yes, for these issues, the root is usually the same: too much, too soon. But if you've trained by the book and haven't broken any injury-prevention rules, it would be worth seeing a podiatrist who's clued up on runners' issues. You could be wearing the wrong shoe for your foot type, you may have biomechanical problems that could be corrected with an insert or orthotic or you might have a weakness or imbalance that could be improved with specific strengthening and stretching exercises.
In the meantime, icing the sore areas, cutting your mileage and incorporating more cross-training into your routine will help you begin along the road to recovery.
You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session - and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow us to love every step, so it's a priority for all runners to keep them healthy.
Feet and ankles are built tough, capable of sustaining two or three times our bodyweight. But when they are abused (overworked, overtrained) or neglected (understretched, understrengthened), they'll complain. And the result could be one of the two most chronic, hard-to-heal injuries a runner can face - namely, plantar fasciitis or Achilles tendinitis. To avoid the dreaded 'itises' it helps to first have an appreciation for the role your feet and ankles play in your running.
There's a reason we spend hundreds of ringgit a year encasing our feet in high-tech, cushioned, supportive materials - a suboptimal running gait can result in stresses and injuries to the whole lower body. "During locomotion the foot is required to shock-absorb on impact, and then become a rigid lever for propulsion. Problems with this process will necessitate compensation in other joints further up the body."
The foot is active in both the landing and push-off phases of the running cycle, so it's involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off). If your foot is too stiff to bear the impact, a tibial stress fracture could result. And if your foot is too unstable to land in a controlled manner, you could develop runner's knee.
The most common foot complaint of runners is plantar fasciitis, an injury that tends to strike those who overtrain, neglect to stretch their calf muscles or overdo hill sessions and speedwork. The plantar fascia is a thick band of tissue that stretches from the toes to the heel. "If the plantar fascia is overstretched in a foot which overpronates so that the arch is flat at push-off, it pulls away from its insertion point in the heel, causing pain.
That tearing, which usually occurs at the point where the fascia attaches to the heel, results in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur itself isn't painful, it can further irritate the fascia.
You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session - and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow us to love every step, so it's a priority for all runners to keep them healthy.
Feet and ankles are built tough, capable of sustaining two or three times our bodyweight. But when they are abused (overworked, overtrained) or neglected (understretched, understrengthened), they'll complain. And the result could be one of the two most chronic, hard-to-heal injuries a runner can face - namely, plantar fasciitis or Achilles tendinitis. To avoid the dreaded 'itises' it helps to first have an appreciation for the role your feet and ankles play in your running.
There's a reason we spend hundreds of ringgit a year encasing our feet in high-tech, cushioned, supportive materials - a suboptimal running gait can result in stresses and injuries to the whole lower body. "During locomotion the foot is required to shock-absorb on impact, and then become a rigid lever for propulsion. Problems with this process will necessitate compensation in other joints further up the body."
The foot is active in both the landing and push-off phases of the running cycle, so it's involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off). If your foot is too stiff to bear the impact, a tibial stress fracture could result. And if your foot is too unstable to land in a controlled manner, you could develop runner's knee.
The most common foot complaint of runners is plantar fasciitis, an injury that tends to strike those who overtrain, neglect to stretch their calf muscles or overdo hill sessions and speedwork. The plantar fascia is a thick band of tissue that stretches from the toes to the heel. "If the plantar fascia is overstretched in a foot which overpronates so that the arch is flat at push-off, it pulls away from its insertion point in the heel, causing pain.
That tearing, which usually occurs at the point where the fascia attaches to the heel, results in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur itself isn't painful, it can further irritate the fascia.
The Achilles tendon picks up where the plantar fascia leaves off. The largest, strongest tendon in the body, it runs from the heel to the calf. It propels you forward when you run and, similar to the plantar fascia, the tendon or its surrounding sheath can become inflamed when overworked, causing Achilles tendinitis. This is often an overuse injury.
"The Achilles tendon is overstretched because of the tilting of the heel during extended pronation, thousands of times in a runner, causing inflammation. Sudden increases in mileage or excessive hill running or speedwork can lead to Achilles tendinitis.
This tendon also has a low blood supply, making it slow to heal. If 'acute' Achilles tendinitis isn't treated properly or rested sufficiently, it can lead to chronic Achilles tendinitis, which is very difficult to treat and can stay with an athlete for years.
Retrocalconeal bursitis is sometimes mistaken for Achilles tendinitis. Bursitis is the inflammation of a bursa sac, a fluid-filled cushion between bones and overlying muscles and tendons. This particular sac sits right where the Achilles attaches to the heel bone. Tight calf muscles, consistently running on hard surfaces and jumps in mileage can all lead to bursitis.
Seeing a pattern? Yes, for these issues, the root is usually the same: too much, too soon. But if you've trained by the book and haven't broken any injury-prevention rules, it would be worth seeing a podiatrist who's clued up on runners' issues. You could be wearing the wrong shoe for your foot type, you may have biomechanical problems that could be corrected with an insert or orthotic or you might have a weakness or imbalance that could be improved with specific strengthening and stretching exercises.
In the meantime, icing the sore areas, cutting your mileage and incorporating more cross-training into your routine will help you begin along the road to recovery.
Tuesday, May 19, 2009
Injury First Aid - The RICE Method
Injury is the most common reason for runners ‘retiring’ from the sport, especially as far too many attempt to run through pain without thought for the consequences. Chronic injuries – that is, long-standing ones – are invariably more difficult to restore to full health, so it should go without saying that you need to take early active intervention.
Acute injury is associated with local bleeding and that the object of first aid is to minimise this bleeding and reduce its consequences. The acronym ‘RICE’ is commonly used as an aide mémoire.
R stands for Rest – common sense, really, but a runner in the middle of a race or training session may not heed the symptoms of a less severe injury and just carry on. There may be some excuse, as exercise-induced endorphins can reduce the brain’s ability to interpret symptoms of injury, though the more experienced you are as a runner, the more intuitive you should be in interpreting these. Continuing to run will force more blood to the site of the injury and maintain bleeding – more severe damage is the inevitable result. If you have no option but to carry on, try to cool the area with water and slow right down – walking is ideal.
I stands for Ice – the application of which should be carefully controlled. Simply putting ice on the site of an injury is going to produce blistering and ice burn, so it should be wrapped in polythene, crushed and further wrapped in a damp tea towel. Time is an important factor. Fifteen minutes should be the upper limit for a single application, but this can be repeated hourly.
You can use ice in other ways during rehabilitation. Firstly, you should reapply it if you feel twinges as you gently stretch out the injury on the subsequent days, and it can also be used as a massage medium which can ease apart scarred, healing tissues while the cooling effect continues to provide capilliary contraction and prevent further bleeding. Ice is the most valuable, yet least used and understood, method of healing sports injuries.
C is for Compression, or at least counter-pressure to the bleeding capilliaries. The greater the pressure applied, the lower the amount of blood that can pass to the rest of the limb. We all apply tissues to an external cut – a bandage or Tubi-grip will have the same effect internally. However, this pressure should be less than your blood pressure – there is little point in stopping the bleeding but cutting off the blood supply to the extremity of a limb. Gangrene can still occur, so you should alternate compression with ice. If the limb goes numb, the bandaging should be released.
E reminds us to Elevate the limb. Blood pressure reduces with height – it is lower in our brain than our toes – so the higher the limb is above the heart, the less force there is within the damaged blood vessel to cause bleeding and worsen the injury. While it may not always be practical to elevate the limb, any time doing so is well spent and will aid recovery.
The RICE method (combined with anti-inflammatory drugs if desired) is the best immediate response to most injuries. Full rehabilitation requires considerable expertise, however, and we will give more details next month
Acute injury is associated with local bleeding and that the object of first aid is to minimise this bleeding and reduce its consequences. The acronym ‘RICE’ is commonly used as an aide mémoire.
R stands for Rest – common sense, really, but a runner in the middle of a race or training session may not heed the symptoms of a less severe injury and just carry on. There may be some excuse, as exercise-induced endorphins can reduce the brain’s ability to interpret symptoms of injury, though the more experienced you are as a runner, the more intuitive you should be in interpreting these. Continuing to run will force more blood to the site of the injury and maintain bleeding – more severe damage is the inevitable result. If you have no option but to carry on, try to cool the area with water and slow right down – walking is ideal.
I stands for Ice – the application of which should be carefully controlled. Simply putting ice on the site of an injury is going to produce blistering and ice burn, so it should be wrapped in polythene, crushed and further wrapped in a damp tea towel. Time is an important factor. Fifteen minutes should be the upper limit for a single application, but this can be repeated hourly.
You can use ice in other ways during rehabilitation. Firstly, you should reapply it if you feel twinges as you gently stretch out the injury on the subsequent days, and it can also be used as a massage medium which can ease apart scarred, healing tissues while the cooling effect continues to provide capilliary contraction and prevent further bleeding. Ice is the most valuable, yet least used and understood, method of healing sports injuries.
C is for Compression, or at least counter-pressure to the bleeding capilliaries. The greater the pressure applied, the lower the amount of blood that can pass to the rest of the limb. We all apply tissues to an external cut – a bandage or Tubi-grip will have the same effect internally. However, this pressure should be less than your blood pressure – there is little point in stopping the bleeding but cutting off the blood supply to the extremity of a limb. Gangrene can still occur, so you should alternate compression with ice. If the limb goes numb, the bandaging should be released.
E reminds us to Elevate the limb. Blood pressure reduces with height – it is lower in our brain than our toes – so the higher the limb is above the heart, the less force there is within the damaged blood vessel to cause bleeding and worsen the injury. While it may not always be practical to elevate the limb, any time doing so is well spent and will aid recovery.
The RICE method (combined with anti-inflammatory drugs if desired) is the best immediate response to most injuries. Full rehabilitation requires considerable expertise, however, and we will give more details next month
Friday, May 1, 2009
LABOUR DAY RIDE (1/5/09 KAYUHAN LONGLAI)
With Raimi
In full action.
Raimi our super rider.
Albert, Jasni and Adik.
Albert and Yong.
Albert and Yong
Jasni fully focus.
Manjung to Simpang to bruas Ayer Tawar and back. Total distance 47km.
Only 7 riders turn up for this ride.The riders are Albert, Yong, Raimi, Jasni, Rafi, one guy which i can't remember his name and me. After a short discussion we decided to ride to Gelung Pepuyu and back but when we are nearing the junction to Bruas after Ayer Tawar, everybody decided to turn back. Raimi was not feeling good with his legs, Rafi got an appoinmnet at 10 am, Jasni wants to turn back and open up his shops, me not feeling well with my calfs, its cramps yesterday night, Alberts rim got problems and was unable to cycle well and Yong will be leaving to Canada, so we turn back and had breakfast at a Mamak restaurant at Ayer Tawar. Reach home around 9.45 am.
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