Pedal for Life; Preventing Injury in Young Pitchers; What is SoulCycle

Episode 17.14 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

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Segment One (01:29): Dave Full is the founder of Pedal For Life, an organization he started after his great-nephew, Garrett Brockway, passed away and was an organ, eye and tissue donor. Through Garrett’s gifts of organ, eye and tissue donation, he helped 132 recipients across the country and many of his cartilage grafts through AlloSource have helped restore mobility for patients. An avid cycler, Dave rallied his cycling group and pitched the idea of riding across the country for donation awareness. The Pedal For Life team just completed their third 10-day, 1,000-mile ride for organ, eye and tissue donation.

AlloSource is one of the largest nonprofit cellular and tissue networks in the country, offering more than 200 types of precise cellular, cartilage, bone, skin and soft-tissue allografts to advance patient healing. For more than 20 years, AlloSource’s products have bridged the proven science of allografts with the advanced technology of cells, offering life-saving and life-enhancing possibilities in spine, sports medicine, foot and ankle, orthopedic, reconstructive, trauma and wound care procedures.


Segment Two(12:25): Dr. Cole and Steve talk about how to reduce throwing injuries in young pitchers.Grant Lewis

  • Young pitchers are at risk for arm injuries due to a number of factors, and pitching while fatigued is perhaps the biggest risk for injury
  • MLB’s Pitch Smart guidelines are designed to reduce injury risk while still allowing for the competitive development of the young player.
  • Parents, coaches, and league administrators would be wise to implement the Pitch Smart recommendations for their pitchers

It is important for each league to set workload limits for their pitchers to limit the likelihood of pitching with fatigue. Research has shown that pitch counts are the most accurate and effective means of doing so.

AGE DAILY MAX (PITCHES IN GAME) REQUIRED REST (PITCHES)
0 Days 1 Days 2 Days 3 Days 4 Days 5 Days
7-8 50 1-20 21-35 36-50 N/A N/A N/A
9-10 75 1-20 21-35 36-50 51-65 66+ N/A
11-12 85 1-20 21-35 36-50 51-65 66+ N/A
13-14 95 1-20 21-35 36-50 51-65 66+ N/A
15-16 95 1-30 31-45 46-60 61-75 76+ N/A
17-18 105 1-30 31-45 46-60 61-80 81+ N/A
19-22 120 1-30 31-45 46-60 61-80 81-105 106+

Segment Three (19:40): Brent Locey introduces SoulCycle and what makes it unique from other indoor cycling experiences. Brent is an instructor at SoulCycle and a NASM (National Academy of Sports Medicine) certified personal trainer and has been doing both in Chicago for over 2 years.  His first experience in the world of coaching and fitness came as a USS swimming coach and AAU/highschool basketball coach.

Take Your Journey: At SoulCycle we believe that fitness can be joyful. We climb, we jog, we sprint, we dance, we set our intention, and we break through boundaries. The best part: We do it together, as a community. Are you ready?

Change Your Body: SoulCycle is indoor cycling re-invented. Forty-five minutes is all it takes to transform the way you look and feel. Get ready for fat-burning cardio, a full-body workout (we’ve added hand weights and core work!), and choreography to work your core.

Find Your Soul: SoulCycle doesn’t just change bodies, it changes lives. With inspirational instructors, candlelight, epic spaces, and rocking music, riders can let loose, clear their heads and empower themselves with strength that lasts beyond the studio walls.

Bike Fitting Tips for Beginners

By Britta Gauthier, PT, DPT for Athletico Physical Therapy

As we gear up for summer in the Midwest, more people will turn to biking as a way to enjoy the outdoors and stay active. In fact, statistics show that bicycling is growing as a recreational sport, with a 64 percent increase in cyclists traveling to work from 2000-2012.


Cities are also changing their infrastructure to accommodate and promote increased ridership. For example, the city of Chicago has more than 200 miles of bike lanes, with the goal of extending this network to 645 miles by the year 2020. When adopting biking as a form of transportation or recreation for the first time, it is important to be prepared. Bike safety includes choosing safe routes, using proper gear and knowing how to operate the bicycle. When done correctly, biking is a great way to improve health through increased physical activity.

Unfortunately, new and experienced bicyclists are at risk for injury. The prevalence of non-traumatic bicycle injuries is at about 88 percent. Some of these injuries include experiencing discomfort in the neck, back, hands, hips, knees and feet. These problems may be remedied with a bike fitting.

The Importance of Bike Fit

Proper bike fit helps with comfort, economy and function. It is the process of adjusting a bicycle to meet individual needs at both a musculoskeletal and goal-specific level. Bike fitting also allows for efficient pedaling and safe use of the bicycle.

There are many components of a bike that may be adjusted: frame, wheels, handlebars, stems, brakehoods, seatposts, saddles and cranks to name a few. All of these may be adjusted or adapted to meet the size, strength and flexibility of the rider. Read below for some basic bike fitting tips. However, for a comprehensive evaluation that includes measurement of specific joint angles, assessment of pedaling skills and evaluation of posture, cyclists should consult a bike-fit certified physical therapist.

Frame

When choosing a bike for the first time, consider size and function. There are many different styles of bikes to meet specific needs. For example, cyclists who are interested in long distance rides for fitness should consider a road bike. Conversely, those who are interested in commuting to work, might want to consider a hybrid bike that offers more stability and comfort on uneven roads. Consult a local bike shop for specifics on the different types of bikes and frames.

Seat

Cyclists should always make sure that the seat, or saddle, of their bike is not tilted, as this may cause strain on the lower back. The seat height should be adjusted so that the rider’s knee is only slightly bent at the most extended position. Aim for 35 degrees for improved alignment and function. With the pedal at the three o’clock position, the rider’s knee should be just above the pedal. This will help prevent knee strain and injury.

Bike Fitting Tips for Beginners  Bike Fitting Tips for Beginners

Handlebars

Cyclists should make sure that they don’t have to reach too far or too low to access their bike’s handlebars, especially if they have a history of back pain. Assuming a more upright posture by increasing the height of the handlebars will be beneficial to reduce strain on the low back and to help visualize the road. Cyclists should also use a neutral grip with their elbows slightly bent to help absorb the shock of the road. This will reduce strain of the shoulder joint when hitting potholes and bumps.

Pedaling

It is important to have good pedaling mechanics for safe and efficient riding. Cyclists should make sure the ball of the foot is positioned over the pedal spindle and choose a shoe with a stiff sole for the best leverage.

Another good tip is to choose a gear that allows for pedaling at 80-90 revolutions per minute (RPM) to lessen chance of injury. To avoid an overuse injury, do not use big gears at low cadences or RPM. It takes time and practice to develop these skills.

Posture

Adequate strength and flexibility are crucial. Cyclists should stretch their hamstrings, quadriceps and gluteal muscles because these muscles generate most of the force of pedaling. Working on balance and coordination can help with skills such as turning and breaking.

Bike Fitting Tips for Beginners  Bike Fitting Tips for Beginners

Good Posture                                             Bad Posture

In general, it is important to keep a relaxed grip of the handlebars and change hand positions frequently. Cyclists should also engage their lower back muscles to avoid shifting too much weight into the handlebars. Also, avoid rocking the hips and try to use both legs evenly while pedaling.

Enjoy Cycling and Avoid Injuries

Cycling should be fun, not painful. With proper bike fit, cyclists can avoid overuse injuries and have a more enjoyable experience. If an injury occurs while riding, make sure to schedule an appointment for a complimentary injury screening at your nearest Athletico location.

Schedule a Complimentary Injury Screen

5 Ways to Maximize Triathlon Performance

5 ways to maximize triathlon performance

By Ryan Domeyer PT, DPT, CMPT for Athletico Physical Therapy

Participation in triathlons in the United States is at an all-time high according to USA Triathlon, the sport’s governing body in the United States. The group’s membership has swelled from around 100,000 in 1998 to 550,446 in 2013.1 What’s more, estimates from the Sports and Fitness Industry Associated show there were 2,498,000 road triathletes  in the United States in 2016.2

With the number of participants in triathlon races increasing, it is important to have a training plan in order to prevent injury and maximize performance on race day. There are numerous training plans and philosophies available to follow, but many are missing valuable components that can improve performance and decrease the risk of injury. Read below for five things to include in your training program in order to maximize triathlon performance.

1. Bicycle Fitting

Bicycles should be comfortable and fitted into a position that maximizes force output. There are multiple variables including saddle height, stem height and handlebar height that should be taken into consideration. Small changes in position on the bicycle can lead to large changes in muscle efficiency, which can help athletes maximize speed with less energy. For help with bike set up, athletes can seek out assistance from a local bicycle store or certified triathlon coach.

2. Running Form

Although most triathlon plans will include weekly running, few address proper form and how to run more efficiently to decrease force applied to the joints. Research shows that increasing cadence, or the number of steps taken, can decrease loading on the foot, knee and hip – which may lead to less overuse injuries.3  An easy way to track cadence is by using a metronome smartphone app. These apps can help to determine current steps per minute, and athletes can use this as a benchmark to start increasing their steps in 5 percent increments up to 170-190 steps per minute.

Another way to improve running form is by using Video Gait Analysis (VGA). This service can be used to analyze running under slow motion in order to identify areas of improvement that can help to prevent injuries and maximize performance. Physical therapists at Athletico Physical therapy are qualified to perform VGA and work with athletes to create plans for more efficient running through training and on race day.

3. Joint Mobility

Swimming, bicycling and running all utilize joints differently. Most training plans will outline the importance of stretching, but few people follow those recommendations. An easy way to prepare your joints for training is by utilizing a dynamic warm up to prepare the body for training. Learn more about the difference between stretching and a dynamic warm up by reading Athletico’s “Stretching Vs. Warming Up: What’s the Difference?

4. Strength Training

A  deficit in many triathlon training programs is the absence of strength training. Most programs include swimming, biking and running, but end up omitting ways to maintain or improve strength. The goal should not be to increase muscle size but rather to maintain strength to allow for maximum performance while training. Including bodyweight squats, lunges, planks and gluteal muscle strength is a great way to build a resilient body to prevent injuries while training.

5. Body Awareness

Triathlon training requires a large commitment in time and physical capacity. Being aware of when aches and pains are becoming injuries is vital to maximizing performance. Understanding of when to recover and when to push through aches is important to maximizing performance on race day. Physical therapists at Athletico are experts in musculoskeletal injuries and are available for complimentary injury screens to determine the best plan to prevent/treat injuries and maximize overall performance.

Schedule a Complimentary Injury Screen

Unwrapping the physiology of a Tour de France champion

Image result for tour de france champions born or made where do we take the genetics of performance

Given the current spotlight on sport concerning the use and abuse of Performance Enhancing Drugs (PEDs), there is a public interest in athletes providing greater transparency with regard to what makes them elite. In this study, the investigators conducted a thorough examination into the physiological characteristics of a two-time Tour de France champion cyclist.

Several interesting results were found including: 1) some of the highest aerobic capacity values in a cyclist on record; 2) high cycling efficiency; and 3) a higher than anticipated body fat percentage. Collectively, the data demonstrated what may be the required physiological characteristics to be a Tour de France champion. While the data can neither confirm nor deny the use of PEDs, it is perhaps a step in the right direction to publicly demonstrate the type of physiology required to be one of the greatest endurance athletes in the world.

For more information, view the abstract