The Importance of Sleep for Dancers; Treating Hand & Wrist Injuries

Episode 17.26  Rerun

Segment One (01:25): Julie O’Connell PT, DPT, OCS, ATC, Performing Arts Medicine importance of sleep for dancersProgram Manager at Athletico-River North talks dancers vs other athletes regarding sleep; what happens during sleep for dancers and useful tips for quality sleep. While the days are getting shorter, rehearsals are getting longer and cutting into valuable time meant for counting sheep.

Julie specializes in the treatment of dancers and performing artists and has extensive experience working with organizations like The Joffrey Ballet, Hubbard Street Dance Chicago and Broadway in Chicago.

The CDC recommends 8-10 hours of sleep for teens 13-18 years old, and 7 or more hours per night for adults 18-60 years old. This can be difficult to achieve for dancers, whose rehearsals consist of specialized physical activity of high volume, frequency and intensity throughout the week. Dancers also don’t usually have an off-season, which can contribute to increased incidence of altered sleep-wake rhythms, illness and musculoskeletal injuries. More>>


Segment Two (13:11): Dr. John Fernandez from Midwest Orthopaedics at Rush describes microsurgery; recent innovations in hand and wrist surgery; re-plantation and transplantation of limbs; types of hand injuries experienced by athletes at all levels.

Dr. John FernandezDr. Fernandez has created and innovated some of the advanced surgeries currently popularized in the treatment of the hand, wrist, and elbow. His original research has led to techniques minimizing surgical trauma while maximizing outcomes. As an inventor, he holds patents in some of the very implants developed for these minimally invasive surgeries.

As director of microsurgery for Midwest Orthopaedics at Rush, he has performed hundreds of successful microsurgical procedures. These have included replantation of amputated arms, hands, and digits, as well as complex reconstructions for deformity and wounds.

He is a board certified member of the ABOS and holds the highest distinction in hand surgery with a certificate of added qualification in hand and microsurgery. He is a fellow of the American Academy of Orthopaedic Surgeons and a member of the American Association for Hand Surgery as well as the American Society for Surgery of the Hand.

A New Type of Balance Board Aimed at Peak Performance

By Brian Rog for ATI Physical Therapy

We mean it when we say “our team leads the way in pioneering the future of the industry”. Such is the case with Chad Franche PT, DPT, United States Air Force (USAF) veteran, and founder of the TherRex Balance Board. What initially started as an idea rooted from a practicum as a graduate student has now evolved into a game-changing product that is revolutionizing the health and fitness industry.

As someone who grew up wanting to make a difference in the lives of others, Chad felt the health and fitness industry needed a balance board that could truly facilitate all levels of motion without sacrifice. While in rotation at an outpatient clinic, Chad discovered that all the current balance boards took on a hemispherical shape on the bottom.

But while in a standing position, current boards give you more distance to shift your weight side to side (frontal plane) than front to back motion (sagittal plane). With this in mind Chad knew he could introduce a product with a base that would mimic this level of movement, but allow for full ankle range of motion without having to dismount from the board.

Fast forward a few years and this very idea was brought to life through the TherRex Board, which resembles a football shape to mimic the movement addressed above. The football shape also replicates the movement attained by a BAPS board (BioMechanical Ankle Platform System) in that it provides inward rotation of the ankle throughout flexion, but through a greater range of motion, which allows for the ankle to be exercised in the position sprains occur.

Chad originally intended for the board to be a pediatric balance board with an interactive gaming component, but after seeing the potential the football shape could provide, it was clear he needed to take this product to the next level.

“I knew with the football shaped base, if the board were to be used in the plank or seated positions there would be two different intensities at which exercises could be performed,” said Chad. “The board would just have to be turned 90 degrees to make it easier or harder (the shorter arc of the football shape is less stable and higher difficulty than the longer more stable arc).

I added a pair of handles at the ends of each arc and a flat edge lateral to the handles that projects underneath the board and stops it so a person’s fingers won’t get pinched against the ground. The flat edge also provides a stable surface for the board to be mounted and dismounted. Other balance boards with a round platform wobble against the ground and make it difficult to mount/dismount.”

With the product officially hitting the market a few months back, we met up with Chad to hear how things are going, see what’s next for him and the brand and get his perspective on this new adventure.

Who is the TherRex balance board intended for?

Our customers are primarily outpatient PT clinics, but we are also targeting gyms (Formula Fitness Club in Chicago as our most recent), schools, and direct to consumer. Ultimately, the TherRex board benefits anyone with a fitness goal or those rehabbing from an injury. Its greatest benefits are in joint stability, core strengthening, and of course balance. I actually use it each night as part of my daily workout routine.

For more information on TherRex Balance Board, please visit the official TherRex Balance Board website.

 

Hit Your New Year’s Goals

By Dev K. Mishra, M.D., President, Sideline Sports Doc, Clinical Assistant Professor of Orthopedic Surgery, Stanford University

Key Points:

  • New Year’s goals can be achieved with the right set of guidelines to help you
  • Pick a relatively small goal and go bigger when you succeed with the smaller one
  • Use a visual key like a big red X on a calendar for each day you succeed
  • Reward yourself for successful days and weeks
  • Go easy on yourself if you miss a few days and then get back on track

This is the time of year when patients will come in to the office for a “tuneup” prior to starting an exercise regimen. This commonly happens for my 40-60 year old patients but it’s an occasional teenager who has the same objective. They’ve made getting fit and losing weight a New Year’s resolution. Unfortunately, the majority of those folks will fail, and will fall off their new program within a matter of a few weeks.

One of the keys to sticking with any new exercise or lifestyle change is to turn it into a habit.

Creating a new habit and then making that habit permanent can be tough but with some key steps it can be achieved by anyone. If you’re interested in making a major habit change I’d strongly encourage you to read Charles Duhigg’s book: The Power of Habit. In the introductory video you’ll see him describe the three parts of any habit, whether a good habit or a bad habit. There’s a cue (the stimulus), an action (that’s the habit), and a reward (the thing you get from the habit).

It’s interesting to think that a bad habit is associated with a “reward” but Duhigg provides compelling evidence. And so it is with diet and exercise. If you resolve to cut out processed sugar you need to make this a habit. Ditto if you have a resolution involving fitness.

Of the three parts of a habit, I find that the “reward” part is really underappreciated. Too often there’s a feeling that there has to be substantial pain involved in making a new habit but that’s not the case at all. On a daily basis you could give yourself a tiny reward for accomplishing a goal, and perhaps a bigger reward for a larger accomplishment. Just don’t make the reward something that undoes your hard work! For example, if your goal is to eliminate processed sugar during the day don’t reward yourself with a nighttime candy bar!

There are a lot of great people writing about the best ways to pick goals and change habits. Besides Charles Duhigg, I also really like Tony Robbins. There’s also a very nice set of guidelines by Jen Miller in the New York Times.

Here are my overall keys to success for any goal:

  • Pick the right goal. The acronym associated with good goal setting is “SMART”, which means pick a Specific goal and not something vague, make it Measurable, be sure it’s Achievable, choose something Relevant to your life, and put a Timeline on it.
  • Start small. This is related to picking the right goal. You’ll feel empowered to continue if you succeed in very small goals initially, then build with new goals. Many folks pick huge audacious fitness goals but this can be a setup for problems, especially if it’s something totally new for you. I find this is particularly true surrounding exercise. If you’re coming from a place of minimal activity, start with a 20 minute walk rather than a half hour fast run.
  • Use an actual calendar to mark off your progress. Believe it or not, paper actually works best. Keep a calendar where you see it every day. For every day you achieve your daily goal put a big red X on the day. Keep making X’s.
  • Reward yourself on a daily, weekly, and monthly basis for keeping your new good habit going.
  • Go easy on yourself if you have a setback. Things happen that are out of your control and even with the best of intentions you might miss a day or a few days with your new habit. This is not a failure, just a speedbump.

Here’s to your success- Happy New Year!

SideLineSportsDoc

Pre & Post Workout Supplements; Chicago Sports Summit; Replacing Opiods with Physical Therapy

Episode 17.23  Replay

Segment One (01:31): Personal Trainer & Sports Nutritionist, Alex True Strength T-ShirtCarneirofrom Optimum Nutrition helps us understand how to sort out all the information available on supplements to select the best for our training program; the role of protein supplements, caffeine, branched-chain amino acid and resveritrol for building muscle, fueling our workout and recovery.

As an international leading fitness authority, Alexandre Carneiro has spent the last decade educating others on the meaning of fitness, health, and connecting those two things with a healthy mind. With a bachelor’s degree in kinesiology and nutrition, along with positive, motivating philosophies, Carneiro has helped people all over the world achieve their fitness goals. From celebrities to military personal and everyday people, Alexandre has worked and helps expand his philosophy that fitness only needs one thing; a changing mindset.


Segment Two (13:33): Dr. Cole announces the 2nd Annual Chicago Sports Summit, a half-day event featuring some of Chicago’s heaviest hitters. Participants speak about how sports and after school activities empower youth to engage in positive behavior to help reduce Chicago’s violence.

Executives also discuss how they use sports marketing and celebrities to grow their business. Attendees will learn about new developments in sports science and how these advances impact an athlete’s endurance, performance and injury prevention.


Segment Three (20:08): Dr. Wajde  Dabah from Pain Therapy Associates and Dr. Brian Cole discuss the use of physical therapy, as provided by ATI Physical Therapy, for an alternative to Opiods in managing pain.

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Wajde Dabah, MD, is a board-certified anesthesiologist and pain medicine specialist. He has special expertise in spinal cord stimulation as well as treatment of complex regional pain syndrome, musculoskeletal pain and peripheral neuropathy.

Dr. Dabah believes that chronic pain is a disease no different than hypertension or diabetes and that with time, commitment and partnership with his patients, they will take back control of their lives and overcome their chronic pain.

Dr. Dabah is also the medical director for transcranial magnetic stimulation, innovative technology for the treatment of depression.