Dr. Jack Kickless from Midwest Orthopaedics at Rush talks to Steve Kashul and Dr. Nik Verma about cold and flu prevention and exercise restrictions when you are sick.
Dr. Nickless was born and raised in the South suburbs of Chicago. He completed his undergraduate training at Loyola University Chicago, where he also played ice hockey. He then went on to obtain his medical degree from Chicago Medical School, and thereafter, completed his residency training in Family Medicine at Advocate Christ Medical Center in Oak Lawn, IL where he also served as chief resident.
After residency, he completed a fellowship in sports medicine at Rush University Medical Center where he served as a team physician for the Chicago White Sox, Chicago Bulls, Chicago Fire, DePaul University, Chicago Steel, and local high school teams. He has also covered events including the Chicago Marathon, Shamrock Shuffle, AVP volleyball tournament, and IGI Chicago Style Gymnastics Meet.
The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate-to-vigorous activity per week, yet little guidance is given as to how best achieve this amount of weekly activity. Do those who participate in activity most days of the week have similar mortality benefits to those who only exercise on a few days?
In this population-based study of 3,438 adults over age 40, investigators used physical activity trackers, worn for a week, to classify individuals who did their weekly activity only one-two days per week (Weekend Warriors). The compared mortality rates for those Weekend Warriors over a period of about six years against rates for similar individuals who did their activity more frequently each week.
Both the Weekend Warriors and the more frequently active participants had similarly lower mortality rates than individuals in this large study group who were more sedentary – even after results were adjusted for overall activity per week. Physical activity was related to decreased mortality rate, even among those who were active only one or two days per week.
As the main point of contact with the ground, the foot plays a vital role in how humans move. The complex structure of the foot includes 26 bones, more than 20 muscles, many ligaments and various types of soft tissue. These features allow the foot to provide rigid support or flexibility, depending on the situation. Weakness of the basic foot muscles (those small muscles located solely within the foot that do not cross the ankle joint) has been associated with a variety of foot injuries. Strengthening these muscles may help prevent injuries.
In this research, the investigators measured the effects of walking in minimalist footwear or performing specific foot strengthening exercises on the size and strength of some of these basic foot muscles. A total of 57 runners participated over a period of eight weeks in one of these randomly assigned conditions: minimalist shoe walking, foot muscle strengthening or a control situation. Serial measurements of foot muscle strength and size were made during the study.
The research showed that walking in minimalist shoes results in strength gains and muscle size increases; the same was found in the group that performed the foot exercises. While minimalist shoes have mostly been associated with running, the general public and/or people who suffer from a variety of painful foot conditions may benefit from walking in minimalist shoes.