Nutrition and Injury Recovery

Unfortunately we've all been there before...recovering from some sort of injury.  We've sat on the sidelines a time or two, waiting (sometimes impatiently) to get back on the court/field/course.  While you were waiting, what did you do?  Probably you rested, maybe you did some sort of therapy either through a medical professional or on your own.  But did you take into consideration your nutrition plan while you were recovering?  Probably not.  Nutrition is so important, not only when you are healthy but also when your body is going through its repair process.  This blog will give you a few ideas on how to improve your nutrition plan during recovery to lessen the time spent on the sidelines.

During the injury healing process, inflammation occurs almost immediately and can last up to 5 days post-injury.  This is when the body sends extra help to the injured area to help speed up recovery.  While it may be uncomfortable with swelling, heat and redness in the injured area, this is an important part of the healing process.  During this time dietary fat plays an important role.  Omega-6 fats and trans-fats both promote inflammation in the body while omega-3 fats and monounsaturated fats both inhibit inflammation.  As much as you want the swelling to go down, it is vital to allow the body to promote natural healing.  Therefore, during the injury recovery process, especially within a few days of injury, you should up the intake of omega-6 fats slightly.  The ideal ratio during recovery is 2-3 omega-6 fats to every omega-3 fat.  The easiest way to do this, without getting into calculating fat contents, is to increase your intake of olive oil, mixed nuts, avocados, flax oil, ground flax, and other seeds, etc., making sure to get some of each fat source every day.  By eating these foods, you'll likely balance out the saturated fats naturally present in your protein sources.  In addition to that, add approximately 3-6g of fish oil while decreasing your omega-6 fat (i.e., corn oil, safflower oil, processed foods) intake.

Another route you can take to help your body recover from injury is to add certain spices/herbs to your daily nutrition plan.  Because of the side effects of NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen and naproxen sodium, many people rely on the anti-inflammatory properties of herbs and spices.  Theoretically, NSAIDs should only be taken during the acute phase of the injury (5 days post injury) because when taken early in the healing process, it rapids blocks the inflammation process.  Remember, this is an important phase because the body sends chemicals to the affected area to clean up the injury and start the healing process.  If inflammation is blocked too early, the body may take longer to heal.  Some herbs and spices that are helpful are:

1. Curry powder/turmeric – This member of the ginger family has long been used as an anti-inflammatory and for wound healing.  The active ingredient, curcumin, is likely responsible for the effects.  Aim for 1 tsp per day of the powder or 400-600mg of the supplement, 3 times per day. 
2. Garlic – This has been shown to inhibit inflammatory enzymes.  Adding it to the diet is helpful, but a supplement might be even better.  Aim for 2-4 garlic cloves each day (if you can tolerate it) or 600 to 1,200mg of aged garlic extract. 
3. Boswellia – A favorite of Ayurvedic medicine, boswellia has many pharmacological uses.  As an anti-inflammatory, try 300mg 3 times per day. 
4. Pineapple – Bromelain, found in pineapple, is another anti-inflammatory that’s great for digestion and for inflammation/pain relief.  Aim for 2 cups of pineapple per day or 500-1,000mg in supplemental form.

Calorie intake is another important area to take into consideration.  When physical activity is limited or training stops, the body will naturally need less calories to function.  However, even though the training stops, your body still needs an increase in calories to support the healing process.  Many people undereat when they are injured which can slow down the healing process.  Depending on the severity of the injury, your body will need 15-50% more calories than your basal metabolic rate (BMR).  BMR is the amount of calories needed to sustain life and for your body to function at rest.  So while you may not need as many calories during injury healing as you do during active training, it still will be higher than what your body requires when sedentary.

Finally, macronutrients such as protein, carbs and fat should be consumed in sufficient quantities to help the body heal.  Protein should be about 1g per pound of body weight; 1/3 of your diet should come from fat and that amount should be further broken down to include 1/3 saturated fat, 1/3 monounsaturated fat, and 1/3 polyunsaturated fat.  In terms of carbohydrates, there is no recommended level for injury recovery.  You should consume enough carbohydrates to support brain function and provide adequate macronutrient intake.

The important thing to remember is to be sure to eat frequently throughout the day and incorporate the principles listed above to ensure you are consuming high quality, nutrient-dense foods.  Your body will recover quicker and you will be back on the playing field again.  If you still need help with figuring out what to eat during injury recovery, contact PROMATx Health Club and set up an appointment with our nutrition specialist.  We are here to help and we are able to guide you through your recovery process.

Overtraining..Is Too Much Exercise a Good or Bad Thing?

You hear it on the news, you see it in magazines...exercise is important.  Everyone should exercise a certain number of days per week for a certain number of minutes.  Do this exercise but not that exercise.  Do this exercise first then that exercises.  What was good yesterday is no longer good today.  There is a lot of conflicting information in the news and on the internet.  One thing still holds true...it is possible to do too much exercise.  We, in the fitness and health industry, call it "overtraining".

Typically, overtraining occurs when training volume (how much) or intensity (how hard) is too high for too long. Generally speaking, volume and intensity are inversely related when it comes to exercise.  That means when the volume of exercise is high, the intensity should be lower and vice versa.  If both are elevated for a prolonged period, the body will suffer the consequences.  Hormone imbalances between testosterone and cortisol can occur with high volume training for prolonged periods.  Disruption in the body's ability to effectively utilize fat stores can occur with high volume training.  In terms of prolonged, high intensity training, exercise-induced levels of catecholamines are markedly increased.  This causes the body to elicit a "fight or flight" response to exercise by increasing heart rate, blood pressure, and blood glucose.  This repeated response to exercise can result in decreased muscle strength over time.

How do you know if you are overtraining?  It can be difficult to determine on your own.  Your best bet would be talking with a fitness professional.  Many signs and symptoms of overtraining have been suggested but it should be noted that not all of these symptoms will be present, and that the presence of some of these symptoms does not automatically mean an individual is overtrained. The ultimate determination of overtraining is whether performance is impaired or plateaued.  Here are some common signs of overtraining:

• Decreased performance (strength, power, endurance)
• Decreased motor coordination (clumsy, tripping)
• Decreased training tolerance
• Increased recovery requirements
• Chronic fatigue
• Eating and sleeping disorders
• Altered heart rate and blood pressure
• Headaches
• Gastrointestinal stress
• Joint aches and pain
• Muscle soreness and damage
• Depression
• Impaired immune system
• Increased frequency of illness

Remember, you may not experience all of these symptoms and just because you do experience some of them doesn't necessarily mean you have been overtrained.  A degreed, experienced fitness professional can talk with you about your training, look at your volume and intensity and help you determine if you are the "result" of overtraining.

Your body needs adequate rest from activity so be sure you schedule the appropriate "rest days" within you workout routine.  Also, make sure your volume and intensity of training are inversely related.  Don't try to go "all out" during every workout and try to vary your routine from time to time.  These are just a few tips to keep your workout regimen fresh and, most importantly, safe.  Still need help?  Make an appointment with one of our trainers to discuss the appropriate plan for you and your goals.  Stop by or call PROMATx Health Club today. 

Shin Splints - Prevention & Treatment

If you have ever felt pain in your shin after a workout, you probably experienced a case of shin splints.  If you have participated in running/jogging or sporting events, you probably have dealt with shin splints at one time.  Left untreated, shin splints can be debilitating.  With a little preventative work, you can avoid the pain and undue suffering from shin splints.

First let's define shin splints.  In short, shin splints are inflammation (swelling) of the periostium or covering on the shin bone.  Typical symptoms are shin pain over the inside lower half of the leg, pain at the start of exercise which often eases as the session continues, pain that returns after activity and may be at its worse the next morning, lumps/bumps felt over the inside of the shin bone, and pain when the toes/foot are flexed.  What causes shin splints?  Most of the time, shin splints are caused from biomechanical issues or training issues.  Flat feet or extreme high arches, obesity, and/or improper footwear are common culprits.  Also, increasing training too quickly (i.e., too much too soon) or large increase in running mileage can also cause shin splints.

What can you do to prevent shin splints?  First and foremost, be sure to wear the appropriate shoes for the type of activity you are performing.  Refer back to our blog entitled "Shoes are Shoes...Right?" for more information on choosing athletic footwear.  Also, make sure you have the proper support for the type of arch you have and replace your shoes often to ensure you are getting adequate support.  Next, maintain a healthy weight.  As your body weight increases, your feet have to support not only your body weight but also the effects of gravity.  That's a lot of work to ask of your feet.  When you are overweight/obese, the arches in your feet tend to flatten out, causing the ankle to roll in and putting undue stress on the lower part of the legs.  Finally, be sure to start slow and increase your intensity/mileage gradually.  Going "all out" on your first day will have some repercussions.  Try to increase your running mileage no more than 10% at a time.  In other words, don't go from running 3-5 miles per week to 10-15 miles per week.

Prevention can also include proper stretching and exercises.  Remember to always warm up prior to stretching.  For the shins, walking or cycling are both good warm-up activities.  To stretch the shins, kneel on the floor with the tops of your feet on the floor behind you.  Gently sit back on your heels, pressing the feet to the floor.  Hold this stretch for about 15-30 seconds and repeat a couple times.  If you are already experiencing shin splints, this may be very uncomfortable.  Place as much of your body weight down on your legs as you can tolerate.  To strengthen your lower legs, perform ankle flexion exercises with exercise tubing/bands.  Wrap the tubing around a stable object and sit on the floor with your legs extended.  Wrap the other end of the tubing around your toes.  With your legs straight, gently pull your toes towards you then slowly return to the starting position.  These pictures from the American Council on Exercise (ACE) show how to perform this exercise.  

Treatment of shin splints is fairly easy.  Ice will significantly help with reducing the swelling and pain.  Also, adequate rest is helpful.  Allow your body to recover from this injury before jumping back into your routine.  Continuing to push through the pain will only delay healing and will cause further damage.

Remember, as painful as shin splints are, they are very easy to prevent.  With a little planning and preparation, you can spare yourself the pain and aggravation of shin splints.  Still need some help?  Stop in a PROMATx Health Club and talk with a trainer.   We can show you the proper way to prevent shin splints.  If you are already suffering, we can show you stretches and pain management techniques to help you recover.

R.I.C.E. - It's Not Just for Your Stir Fry!

OK...catchy title of today's blog, huh?  I'm not talking about the food "rice" but an acronym to help you through aches, pains, and injuries.  "R.I.C.E." is actually a helpful acronym to get you back on the road to recovery.  Here's what it stands for:

• R - Rest or restrict activity
• I - Ice to control swelling
• C - Compression to immobilize affected area and control swelling
• E - Elevate affected area to allow fluid to drain

Occasionally you will hear the acronym "P.R.I.C.E." which has the same meaning as above except "P" stands for "protecting the area from further injury".  

Now that you know what the acronym is, let's talk about how to apply it.  Maybe you were a "weekend warrior" last weekend and you did a little too much; maybe you were in a group exercise class and stepped sideways and tweaked your ankle; maybe you were at home moving furniture and "pulled" something in your back.  Whatever caused you pain, let's look at some steps to help you recover from it.  First, and foremost, you must decide whether to seek professional medical attention for the injury.  Is the affected area deformed?  Is there significant swelling?  Is there discoloration other than bruising (i.e., redness, pale/cold skin)?  If you answered yes to any (or all) of these questions, you should immobilize the area and seek medical attention immediately.  Remember, some fractures are not visible to the eye and do not cause deformities.

If you have safely ruled out the need to seek medical attention, it is time to put "R.I.C.E." into action.  First, take the appropriate rest for the affected area.  Depending on where the injury is, you may not have to be completely bed-ridden.  If it is an ankle that is injured, you still can do activity for the upper body.  Next, apply ice.  A bag of frozen peas works great as an ice pack.  Or you can go to your local drugstore and purchase and reusable ice pack.  Both of these are good to always have in your freezer...just in case!  Apply ice to the affected area for 20 minutes.  Be sure to have something between your skin and the ice pack to prevent frostbite.  A thin towel or clothing will work.  You may repeat the application of ice later in the day, after the area has re-warmed on its own.  Next, apply compression, if possible.  Obviously if you injured your back, this is not possible.  But if you have injured an ankle, knee, wrist or elbow, you can use a compression bandage to help support the joint and control swelling.  Be sure to start wrapping well below the injury and continue in a criss-cross manner, safely covering the joint.  Make sure it's not too tight...the area shouldn't throb.  Finally, elevate the area above the level of the heart (if possible).  This will help drain fluid from the injured area.

If you do not see/feel improvement in 48-72 hours, it might be necessary to visit the doctor.  The healing process usually begins within the first couple of days from the point of injury.  Medical intervention at this point will help speed recovery and prevent long-term problems.

Still need help with recovering from an acute injury?  A fitness professional can help you with appropriate exercises and stretches to aid in your recovery.  Stop in at PROMATx Health Club and talk with one of our degreed professionals for more information.

Post-Injury Transition

As much as we would like to think that nothing will ever happen to us that would require physical therapy, at some point you will probably visit a PT clinic.  Maybe you are under a doctor's care right now and you are contemplating a few therapy sessions.  Once you have completed your sessions, how do you transition back into the gym or into your fitness routine?  First of all, you need to take a look at the cause for your injury.  Just because you have completed treatment, you don't want to continue down that same path that caused you to visit the doctor in the first place.  For some, that means if you lead a sedentary life before and it resulted in your injury, then it's time for you to continue with the exercise program you started in physical therapy.

Once you approach the end of your therapy sessions, your therapist will most likely prescribe a "home exercise program" for you.  That means he/she wants to help you transition from physical therapy to performing exercises on your own.  This will allow you to maintain the strength and flexibility gained during your sessions.  During this time, be sure to ask your therapist questions about how to perform each exercise, whether or not there are exercises or movements to avoid, and what symptoms/problems to expect or look for.  The more information you have, the more power you will obtain to stay healthy and injury-free.  If you are a member of a gym, be sure to tell your therapist what types of equipment you will have access to.  Most therapists will assume you are doing these exercises at home and with little or no equipment.  Having access to equipment in the gym may speed along your continued recovery.

Transitioning back into the gym can be easier if you have the right help.  Utilize the knowledge and experience of trained fitness professionals to help design a program that is right for you.  Work with a trainer for a short period of time until you are comfortable with performing your exercise routine on your own again.  Keep in mind how you were injured before and how you can prevent that from happening again.  If you are dealing with a chronic problem, have your trainer help you with strengthening muscles around your injured area(s) so you can lessen the probability of relapses or "flare-ups".

Still need help?  Contact one of our fitness experts at PROMATx Health Club and learn how we can help you.  Don't suffer in pain alone...get back to life...get back in shape...get back to a healthier you!!!

When Is It OK To Skip Your Workout?

What???  Here you are, busting your tushy trying to get in shape, you are reading our blog and following our advice to keep going...now I'm giving you a pass to skip your workout??  Sometimes it is necessary (and beneficial) to skip a workout.  Let's look a reasons when it really is alright to skip your fitness routine.

First and foremost, it is OK to skip your workout if you are sick.  If you are suffering from migraines, dizziness, diarrhea, or vomiting, please, please, please stay home.  If you are experiencing the common cold, first determine if you are "well enough" to exercise.  Is it the first 24 hours of symptoms?  Do everyone a favor and stay home and prevent spreading your germs.  If you are feeling well enough to exercise, check your resting heart rate.  If it is 95 or above at rest, you probably should stay home and skip your workout.  The outcome won't be good if you exercise with a high resting heart rate.

Now with the obvious reason out of the way, let's look at a few more situations when it's OK to drive past the gym and keep on going!  Are you experiencing joint pain?  This is a tricky one.  Take a moment to determine whether you have muscle soreness or joint pain.  Here's how do you do that.  Is there swelling?  Is the area warm or hot to the touch?  If you answered yes to either of these questions, most likely you have joint pain and it's time to stay home.  Remember, if you are experiencing pain for more than 2 weeks, it is time to seek medical intervention.  It is normal to experience muscle soreness after some workouts.  In this instance, exercise is actually going to help you. 

Here's another scenario.  What is your blood pressure and/or blood sugar looking like?  Is your blood pressure high today?  Skip the weight training (which has the tendency to raise blood pressure) and choose light cardio instead.  Blood sugar high?  By all means, get in the gym!!  Exercise can help get blood sugar under control.  If you are dealing with low blood sugar, try having something to eat.  If your levels settle down, get in the gym.  If it's still running low and/or you are experiencing dizziness, by all means, skip your workout.

Another reason to get a "hall pass" to your workout...what has your fitness routine looked like the past few days?  Have you been hitting it hard for the past 3-4 days straight with no break?  I give you permission to take a day off.  Remember, overtraining has its drawbacks...headaches, chronic muscle soreness, fatigue, injury...take a break and let your body recover.  Not quite sure you are ready to skip the gym entirely?  Try doing some light cardio...take a walk in your neighborhood, do some "window shopping" at the mall, go to the park and hit the fitness trail.  Your body (and mind) will thank you.

These are just a few reasons when it is OK to skip your workout.  Your body needs time to recover from illness and injury.  Take it easy and easy back into your exercise routine.  New to the exercise world?  Sometimes it's hard to determine when you should stay home.  Talk to your trainer and get their advice.  Not working with a trainer?  Seek the advice of a fitness professional at your gym.  Remember, while it is OK to skip a workout, please don't let one skip turn into a week off from your exercise plan. 

The trainers here at PROMATx Health Club are here to help.  We can not only help you kick up your fitness routine, but we can help guide you with decisions that affect your exercise goals.  Come in and talk to us today.  Put your plan into action, let us help you reach your goals!!