MUSCLE MAINTENANCE

THE KETOGENIC DIET MADE EASY

MCT Makes It Easy for Bodybuiders to Stay on Ketogenic Diet

If you’re a body builder, you may have followed a ketogenic diet in order to lean out and look ripped right before an upcoming show.

When you eat a diet with few carbs, lots of fat, and adequate protein, your body responds to the lower levels of blood sugar by switching to an alternative power source. It converts fatty acids to ketones, which become your main energy source.

Translation: Instead of burning carbs, your body burns FAT.

Feel the burn. Not the pain. 

According to recent studies, a ketogenic diet is an optimal method for shedding body fat and exposing toned muscles. Here are some specific benefits of a ketogenic diet:

  • If adequate amounts of protein are consumed while in a state of ketosis, your body will spare protein and preserve muscle.
  • Many beneficial hormones (GH, testosterone, and IGF-I) are released, which leads to more fat breakdown and lean muscle growth.
  • You may experience decreased appetite and fewer carb cravings, making dieting easier to accomplish.

Here’s the problem: Preparing meals and adhering to the strict guidelines of a ketogenic diet can be extremely difficult for many as it involves a very rigid ratios of carbs, proteins, and fat.

Fortunately, simply combining MCT Lean MCT Oil with a reduced carbohydrate diet can generate therapeutic blood ketone levels and deliver all the benefits of following a ketogenic diet—without the struggle.

CLICK HERE TO LEARN MORE ABOUT MCT

Want to build lean muscle and a strong body via a ketogenic diet?

Get started today with MCT Oil or Vegan Protein Blend (or both—they’re the perfect pair)!

The Achilles Tendon: So Strong, but at Risk for Injury

By Jessica Doporcyk, PT, DPT for Athletico

What is the Achilles Tendon?

achilles tendon pain and injuriesThe Achilles tendon is the point of connection for primarily two muscles which make up the bulk of the calf. It is responsible for performing the motion of lifting the heel off the ground. The Achilles tendon is located just above the heel bone where it attaches.  Although it can bare high loads, acute and chronic Achilles tendon pathology continues to be involved in 50% of all sports related injuries.  In addition, there continues to be a rise in Achilles tendon ruptures (complete tear), of which 75% occur in men between the ages of 30-49 while participating in sports.

Types of Pain

Achilles tendinitis, is one of the most common diagnoses related to Achilles tendon pain. Achilles tendonitis is an inflammation in the Achilles tendon that is usually caused by a single episode or traumatic event. Pain in this area may also be caused by a repetitive injury or previous traumatic, chemical, or pathogen induced injury.  Ongoing research is finding that due to a failed healing response to an initial injury, individuals may experience on-going mechanical changes to the tendon, resulting in weakness. Chronic symptoms of this nature are typically diagnosed as Achilles tendinosis or tendinopathy. Current research suggests that Achilles tendinopathy occurs in 7-9% of top-level runners, but can also develop in individuals who do not participate in sports activities1.

What Leads to Achilles Tendon Pain

Lower limb alignment and biomechanical faults may play a role in the development of Achilles tendon disorders for approximately two-thirds of athletes.  Hyper-pronation, or over flattening of the arch of the foot, can also put a person at higher risk.  It has also been shown that diabetes and metabolic changes may be risk factors, in addition to age and gender. NSAID’s and corticosteroid injections can further increase weakness in an already degenerated tendon.

Individuals may notice their pain at both the beginning and shortly after the end of an exercise session. Typically, a single leg heel raise will cause pain. If it worsens, pain may be experienced throughout the exercise activity or during daily activities.  Typically in the initial phase of the injury or failed healing response, the tendon is swollen and tender just above where it inserts in to the heel.  In chronic or prolonged periods of pain in the Achilles tendon, exercise induced pain is one of the main symptoms that a person will report.

If you’re experiencing pain in your Achilles tendon, please click here to schedule a complimentary injury screen with an Athletico Physical Therapist near you.

UltraSling IV by DJO Global

The best move in immobilization

UltraSling IV leads the way in comfort and convenience. The three-point strappingultra sling system is easy to put on, while its unique design eliminates pressure on the neck, leading to increased patient comfort and compliance. The soft, breathable inner lining with mesh laminate helps improve ventilation. And, a new, contoured cushion provides the needed abduction while relieving pressure on the ulnar nerve. Ideal for post-operative treatment following, Rotator Cuff repairs, Bankart procedures, Capsular shifts, Glenohumeral dislocation/subluxation, and soft tissue repairs/strains.

  • More comfort
    • New contoured cushion design eliminates pressure on the ulnar nerve and provides comfortable 15 degrees of abduction.
    • Larger vents promote proper airflow
    • Soft liner wicks away moisture and helps increase ventilation.
  • More convenience
    • Color coded stress ball and label by size for quick identification and accurate dispensing.
    • Sized, universal sling design converts from right to left, reducing inventory required
  • More compliance
    • 3-point strapping system evenly distributes weight and takes pressure off the neck.
    • Soft padded, customizable straps provide maximum comfort.

Plyometric Training

By ATIPT

The off-season is the ideal time to build explosive power. Plyometrics are high-velocityPlyometric Training dynamic exercises that force muscles to lengthen and contract repeatedly at top speeds; this causes neuromuscular adaptations to increase the rate of motor unit activation as well as prevent injury. For these reasons, plyometrics are one of the most functional cross training activities for runners.

Recently published literature shows that explosive strength training combined with endurance running increases running economy and speed in competitive middle and long distance runners. For significant explosive-related and endurance adaptations for athletes, the exercises below should be performed 2x/week with 2 sets of 10 reps for each activity.

Drop Bounce Jumps: Start standing on top of a 16-18” box with knees slightly bent; jump forward off the box landing on both feet in a squatted position. From this position, immediately explode up into a vertical jump and land in the same location, again in a squatted position. This is best performed in front of a mirror with focus on landing equally on both feet and keeping neutral alignment of the knees – do not let the knees come together when landing. Perform 10 repetitions.

Drop Bounce JumpsDrop Bounce Jumps


Squat JumpsSquat Jumps: Start in a squat position, explode vertically into the air and land in a squat, absorbing force equally through both legs, and controlling the knees from coming together. Perform 10 repetitions.


Scissor Jumps: Starting in a lunge position with the right foot forward, jump straight into the air and switch feet to land in a lunge with the left foot forward. Repeat alternating between the two legs until you have completed 10 reps on each side.

Scissor JumpsScissor Jumps


Step Hops: Start at the base of a 2-4” step. Hop on one foot forward onto the step and backwards off the step as quick as possible for 10 repititions. Repeat with the opposite leg.

Step HopsStep Hops


Single Leg Squat JumpsSingle Leg Squat Jumps: Standing on right leg, lower into a single leg squat (pictured above) and then jump off the ground bringing the left leg towards the ceiling. Land in the same position you started on the right. Perform 10, and then switch legs.

 


Skaters: Start in a lateral lunge with the right hand reaching for the left foot. Explode off the left foot and land in a lateral lunge on the right with the opposite hand reaching for the right foot. Perform 20 total (10 each side).

SkatersSkaters


Wedding Wish Comes True For Allograft Recipient

Last year, Elizabeth (Ellie) Hahn Moore became an allograft recipient after being diagnosed with a condition called osteochondritis dissecans. This experience presented her with unique challenges and helped her become a stronger person. Growing up, Ellie struggled with her weight. In 2014, she decided it was truly time to make a change in her life. Her journey began with Weight Watchers and running. Through the support of her then-boyfriend, Parker, her family, friends and co-workers, she tried to do something active each day.

She spent the next year increasing her activity through running and her new hobby, SCUBA diving. Ellie had to build strength and endurance in order to pass the diving certification. Pound by pound, the weight slipped off. She began to enjoy running and even started signing up for 5k runs. During all of this transformation, Parker proposed to her.

In April 2015, she woke up and fell on the floor from pain in her right leg. She spent the day icing it, figuring she probably hurt it working out the day before. The following day, there was no improvement and her knee swelled to twice its normal size. Not being able to even straighten her knee, she called off from work and immediately contacted her primary care provider.

After undergoing an MRI, a local orthopedics practice informed Ellie she had a condition that would prevent her from doing any outdoor hobbies. They also told her she should not be walking on her leg due to a piece of bone hanging from her femur. Ellie was in utter shock after learning this was a life-long condition that could derail her active lifestyle.

Ellie decided to get a second opinion and discovered that she had a condition called “osteochondritis dissecans.” Many questions came to mind, but the most important one brought her to tears: “I’m getting married in September. Please can I walk down the aisle? Will I have my surgery by then?” She left the appointment with many unanswered questions.

In May, her doctor decided that Ellie would need surgery, which meant she had to be non-weight bearing until the surgery and six to eight weeks of non-weight bearing post-operatively. However, none of this could happen until a donor was found for her knee. In mid-May, Dr. Paul Weitzel of Boston Sports & Shoulder Center notified her that a fresh osteochondral allograft was available and that the surgery was set for May 29th.

“To me, no amount of ‘thank you’s’ would ever sufficiently express my gratitude for not only helping me get ready for September, but also returning to a normal life,” expressed Ellie. “I was pretty traumatized by the first PA and doctor telling me that I would never return to a normal life again. Now, with renewed hope, I am over the surgery and on the road to recovery.”

Physical therapy, careful balancing and wedding planning got Ellie through the months of June and July. Each time she saw Dr. Weitzel it was good news – everything was healing well. Just like many other girls out there, all her life she had imagined what her wedding would be like. In September, she would realize that dream walking down the aisle without crutches and dancing the night away. “After the wedding, I wrote to Dr. Weitzel and JRF again, sending a picture of Dad and me going down the aisle. As mentioned before – no matter how many times I said thank you, it would never express my gratitude enough.”

At the end of the 2016 school year, Ellie went on a field trip that took her on a two-mile loop up a steep hill with many stairs. “A year ago, I was determined to return to an almost normal life, but didn’t necessarily believe that I could. As I spent all of last summer recovering from the surgery, I wanted to make sure I took full advantage of this summer. Today, I’m doing almost everything that I want – I can hike, walk, and climb and I am scampering after our new puppy. I’m still nervous about higher impact activity but I am working on building up strength and confidence to return to the active lifestyle I started in 2014.”