Ask the Doctor!

This regular segment of ‘Ask the Doctor’ addresses questions submitted by Sports Medicine Weekly followers. Dr. Brian Cole from Midwest Orthopaedics at Rush will be discussing:

  • Proper use of the leg press machine
  • Proper Nutrition for Post-workout Recovery 
  • What is Cord Blood Banking?
  • How to safely exercise with sore muscles

Sports Medicine Weekly on 670 The Score

If you have a question to be addressed on an upcoming show, please click here to submit your question.

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Selecting the Right Nutrition Bar

Karen Malkin, AADP from Karen Malkin Health Counseling discusses the difference the KMHC Transformation Bar and other nutrition bars on the market.

Karen’s Transformation Superfood bars contain 270 calories for a 60 gram, super heavy bar.  Most other bars are smaller at 45 grams in weight. Transformation bars contain 11 grams of organic rice protein, 12 grams of fiber, and only 5 grams of sugar from the dried cherries. YUM! Transformation bars are non-GMO, made with cashew butter, almonds, cherries, rice protein, 100% unsweetened raw cacao chunks (that taste like chocolate chips), plus superfoods such as flaxseed, spiralina, maca, and greens.

They are vegan, soy-free, gluten-free, and dairy-free. They make a great pre or post workout energizer. They get me through my 3-hour bike rides, and they have enough protein and healthy carbs to be a recovery snack after a great workout! I take them with me when I travel and make a great mini-meal on an airplane or anytime I need some fuel. They are best kept refrigerated but are packaged and can stay out of the fridge at above 72 degrees until the expiration date set on each bar. If you refrigerate or freeze them, they will last even longer! Related-What to Look for in your Protein Bar.

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Ask the Doctor!

This regular segment of ‘Ask the Doctor’ addresses questions submitted by Sports Medicine Weekly followers. Dr. Brian Cole from Midwest Orthopaedics at Rush will be discussing:

  • Electronic gaming and problems associated with inactivity
  • Crossfit and injury rates
  • Vitamin D to reduce injury rates
  • Stretching before and after your workout

Sports Medicine Weekly on 670 The Score

If you have a question to be addressed on an upcoming show, please click here to submit your question.

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Maintaining an Active Lifestyle for Your Heart

By Andrew Grahovec with Contributions from Alexander Brook, PT, DPT for ATI Physical Therapy

Physical activity and maintaining a healthy, active lifestyle is important for your overall health – but just how important is it? Being physically active can reduce the risk of serious noncommunicable diseases, including cardiovascular disease, diabetes mellitus and cancer. It’s important to understand why physical activity is important for your heart, how much you need on a weekly basis and what types you can perform at home or at the gym.

How important is physical activity?

A 2016 meta-analysis in the Journal of American Heart Association (JAHA) found that by increasing physical activity by 11.25 MET (metabolic equivalent – how much energy you’re expending) hours a week, the risk of cardiovascular mortality and the incidence of diabetes mellitus is reduced 23 and 26 percent, respectively. The World Journal of Cardiology (WJC) reports that physical activity can also slow the progression, lessen the impact and prevent recurrence of heart diseases. The British Medical Journal (BMJ) recognizes the association between physical activity and reduction of osteoarthritis, osteoporosis and better cognitive functioning. Cardiovascular disease is one of the leading causes of death in the U.S., but it can also be prevented or treated with physical activity.

How much physical activity do you need?

The goal of 11.25 hours a week can be broken down to a recommended 150 minutes a week (30 minutes a day for five days) of moderate intensity activity or 75 minutes a week of high intensity activity. Additional benefits can be seen with an increase up to 300 minutes a week. While these are the recommended values, any activity is better than no activity and we all must start somewhere. Gradual, small increases in activity can lead to major health benefits.

What types of physical activities can you perform?

Prior to beginning any workout plan, talk with your doctor to make sure you’re healthy enough to start a workout program. Any good workout program should consist of a warm up, the exercise and a cool down. Cardio isn’t the only way to get a good workout or reach your physical activity goal – strength training is an integral part of any good routine.

For your warm up, perform at least five minutes of low-level aerobic activities such as light walking or biking and dynamic stretching before going into your workout. After your workout, make sure to cool down for five to 10 minutes with a gradual decrease in activity and add in some stretching to stay loose. Here are some great examples of different activities you can perform for your workout:

Moderate Intensity

  • Brisk walking on the treadmill or track
  • Water aerobics
  • Bicycling (outside or stationary) less than 10 mph
  • Gardening
  • Mowing the lawn
  • Golf

Vigorous Intensity

  • Jogging/running
  • Swimming laps
  • Hiking
  • Lifting weights
  • Jumping rope
  • Competitive/organized sports

While this is in no way a full or comprehensive list, it gives you an easy way to start increasing your activity levels and becoming a healthier you.

Are aches and pains getting in the way of your daily activities or from starting an exercise program?

Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to doing you. Our experts will listen to your concerns, evaluate your injury and create a safe and effective plan to help you reach your goals and live a healthy, active lifestyle.

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ACL injuries in Ice Hockey & Return to Play Considerations

By Steve Chmielewski, PT, DPT, Level 5 USA Hockey Coach for Athletico Physical Therapy

Sport-specific training has become a larger component in athletics as coaches, parents and players strive to push the boundaries of athletes’ abilities for the betterment of players and teams. However the link between injury and high-level training is rarely discussed.

Take ACL (Anterior Cruciate Ligament) injuries for example. Although sports such as soccer, football and basketball typically dominate the conversation surrounding the recovery process of an ACL injury, these types of injuries also occur in ice hockey. The lack of discussion regarding ACL injuries in hockey can make it difficult for those rehabbing these injuries to know what to expect.

For instance, the immediate recovery from ACL surgery is consistent in both athletes and non-athletes alike. There is typically a long recovery period of 6 to 12 months before an athlete can return to sports that involve running and cutting. Range of motion into both flexion (bending the knee) and extension (straightening of the knee) are major priorities to ensure a progression toward strengthening at the appropriate pace. A proper health provider (physical therapist or athletic trainer) is trained to progress a patient through this difficult time with the guidance of a surgeon.

Most ACL injuries that occur in hockey are traumatic in nature by way of a collision with a player, the boards, or the ice and are complicated with the involvement of medial collateral ligament (MCL) and potentially the meniscus. Since ACL rehabilitation is a bit unique in ice hockey due to the nature of the sport and the demands it places on the knee, I have outlined some things that athletes should take into consideration when returning to play after this type of injury occurs.

Skating and Rehabilitation

When rehabbing after an ACL injury, the skating stride is a unique element of return to play because it requires the player to generate forces through the limb in all directions while the other knee is in deep flexion to provide stability and balance. These phases in skating are commonly divided into two categories: the push leg and the stance leg.

A transition in therapy from bilateral training to progressive single leg strength training is essential to ensure the knee is able to tolerate sustained holds in a deep knee bend through both legs to generate power during each of these phases while maintaining proper knee mechanics. The athlete will have to tolerate pushing off the affected leg repeatedly to move from one end of the ice and allow the individual to change directions quickly. This requires strong hip and quadriceps control to prevent compromising stresses to the knee (valgus forces). These stresses can be seen off the ice when a player is pushing off a slide board or with lateral cutting movements and can be viewed when the knee collapses inward. As the individual progresses through their therapy, this should be a key marker prior to their return to a return to the ice. This will allow the individual the opportunity to progress through their skating tasks with a reduced likelihood of swelling and pain later in their recovery. Prior to returning to competitive play, the individual should feel pain-free and stable with the following:

Forwards and Defenseman

  1. Stopping (snow plow->hockey stops)
  2. Long strides
  3. Backwards C-cuts
  4. Face-offs
  5. Shooting
  6. Quick starts (V-starts, cross over starts)
  7. Forward Crossovers
  8. Backward Crossovers
  9. Progressive simulated activities (board battles, puck protection, read and reaction drills)

Additional Goaltender Activities

  1. Side to side edge work (standing)
  2. Multidirectional positioning (T-push from post to angles)
  3. Stationary weight shifting in butterfly (no lateral movement)
  4. Lateral
  5. Standing <->butterfly training
  6. Game simulation drills

This list is great for players to focus on while progressing through their later stages of therapy and when cleared by their surgeon and their physical therapist/AT:

  • Dynamic warm ups (progress from single plane->multiplane-> multiplane plyometric training)
  • Progression in squat tolerance
  • Progressions in single leg strength training
  • Progressions in no weight bearing core strengthen from single plane ->multiplane
  • Progressions in weight bearing core strengthening
  • Single leg hoping forward ->diagonal hops

Make sure to consult your physical therapist if you have any questions about your recovery process or how to effectively return to sport during your journey. For information about Athletico’s ACL 3P Program, which can help athletes minimize the risk of ACL injury as well as help those who have experienced an ACL injury progress after surgery, please email ACL@athletico.com.

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Ask the Doctor!

This regular segment of ‘Ask the Doctor’ addresses questions submitted by Sports Medicine Weekly followers. Dr. Charles Bush-Joseph is sitting in for Dr. Brian Cole from Midwest Orthopaedics at Rush and will be discussing:

  • The difference between Rheumatoid and Osteoarthritis.
  • The possibility of increasing lung capacity thru supplements.
  • The difference in recovery between shoulder replacement vs. shoulder repair surgery and how physical therapy benefits and speeds healing.
  • Safely bringing little league and youth pitchers into a new season.

A graduate of the University of Michigan Medical School in 1983, he is currently a Professor at Rush University Medical Center and the Associate Director of the Rush Orthopaedic Sports Medicine Fellowship Program. Dr. Bush-Joseph is a respected educator of medical students, residents, fellows, and practicing orthopedic surgeons lecturing at numerous national educational meetings. He serves on the editorial board of several national orthopedic journals, including the prestigious American Journal of Sports Medicine.dr. charles bush-joseph

Long involved in the care of high school, collegiate, and recreational athletes, Dr. Bush-Joseph is a team physician for the Chicago White Sox Major League Baseball Club and Associate Team Physician for the Chicago Bulls. Through his experience with high-profile professional athletes, Dr. Bush-Joseph was elected to the Major League Baseball Medical Advisory Board and president of the Major League Baseball Team Physician Association for 2012.

This exclusive group of team physicians advises the Major League Baseball Commissioner on medical policy and emerging trends in training and the medical care of the elite athlete. Academically, Dr. Bush-Joseph is nationally renown with leadership roles in several national orthopedic societies and president of the American Orthopaedic Society for Sports Medicine. He has authored over 140 published manuscripts and book chapters.

Sports Medicine Weekly on 670 The Score

If you have a question to be addressed on an upcoming show, please click here to submit your question.

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