Training For Life

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Overview

There are two types of cartilage in the knee that can be damaged. Articular cartilage is the smooth, semi-rigid tissue that covers the ends of bones and allows the knee joint to move freely. It can be torn away by impact during contact sports like football or hockey, or it can gradually wear thin with age, causing arthritis in the knee joint.

The other type of cartilage is meniscus cartilage and it refers to the crescent-shaped cushions between the lower part of the thigh bone and the upper part of the shin bone. Without the menisci, the bones of the upper and lower leg grind against each other, which may cause short-term pain and long-term arthritis. There are two menisci—one (lateral) on the outside of the knee joint, the other (medial) on the inside. The inside meniscus is the one most frequently injured in sports and the type of injury discussed below.

How a Torn Meniscus Happens

An athlete typically suffers a torn meniscus when they take a blow to the outside of the knee, forcing it inward and tearing the structure, or by some combination of bending or compressing the knee joint, twisting, pivoting, changing directions, or decelerating. It isn’t unusual for a torn meniscus to happen simultaneously with another traumatic injury, such as a torn anterior cruciate ligament (ACL).

For older athletes, the meniscus often becomes weak and frayed, making it more vulnerable to both contact and non-contact injuries. Something as simple as the up and down motion of squatting may cause a minor meniscus tear.

Degenerative changes involve frayed or jagged edges of the meniscus. A tear that occurs along the length of the meniscus is called a longitudinal tear. A tear where a portion of the meniscus becomes detached from a bone and forms a flap is called a bucket-handle tear.

Torn Meniscus by the Numbers

2-4 lbs
The increased amount of body weight force placed on the knee joints when walking.

6-8 lbs
The increased amount of body weight force placed on the knee joints when running.

5 times
The inside (medial) meniscus is five times more likely to be injured than the outside (lateral) meniscus..

90
The percent of meniscus tears that can be diagnosed (by a physician) with a careful injury history and physical examination.

Who’s at Risk of a Torn Meniscus

A soccer, basketball, lacrosse, tennis, or football player who plants a foot to change directions or who takes a hit from another player is vulnerable to meniscus injuries. Runners who misstep or step in a hole can sustain the same injury. Men are more likely to tear a meniscus than women, but that may be because of the number of men that participate in sports as opposed to a gender-specific cause.

Symptoms

• Pain on the inside of knee joint or a dull pain throughout the joint.
• Pain that may subside for a few days, but return with physical activity.
• A popping sound at the time of the injury.
• Swelling within 24-48 hours after an injury.
• Stiffness, tightness
• Muscle weakness
• Inability to fully bend the knee.
• Inability to put weight on the knee joint or buckling of the knee.
• Locking or catching of the knee at a 45-degree angle.

Initial Treatment

• Rest and don’t try to play through the pain (use crutches if needed).
• Apply ice in 20-minute intervals several times a day during the first 48-72 hours after the injury.
• Use a pillow or cushion to elevate the knee while at rest during the day and while sleeping at night.
• Aspirin, acetaminophen, ibuprofen, and naproxen may relieve pain.
• After 48-72 hours, use moist heat to increase circulation and relieve discomfort.
• Get medical attention if the pain persists for a week or more, or if you think you have torn a meniscus.

Comeback Strategy

If a tear has occurred on the outer rim, there are enough blood vessels to allow the structure to heal. If the tear is in the central area where there isn’t a good supply of blood, the tissue may not ever heal and may need to be removed through arthroscopic surgery.

• Recovery without surgery may take six to eight weeks.
• Recovery with surgery may take three to four months.
• Wear a knee brace or sleeve for protection.

Prehab

Incorporate these prehab exercises into your comeback routine:

1. Foam Roll (quads and hips)
2. Hip Rotation  – External – Sidelying
3. Hip Abduction – Sidelying

How to Avoid a Torn Meniscus

• Some meniscus tears aren’t preventable and might be considered an occupational or recreational risk that accompanies a sport.
• Be especially careful doing squats to avoid excessive compression of the meniscus.
• Work with a certified strength and conditioning coach to ensure proper lifting techniques in the weight room.
• Work with a knowledgeable coach to ensure proper sport-specific technique to reduce the risk of meniscus injuries.

Movement Prep

Incorporate these movement prep exercises into your dynamic warm-up routine:

1. Glute Bridge
   
2. Inverted Hamstring Stretch
3. The World’s Greatest Stretch

Jim Brown, Ph.D. has written 14 books on health, medicine, and sports. His articles have appeared in the Washington Post, New York Post, Sports Illustrated for Women and Better Homes & Gardens. He also writes for the Duke School of Medicine, UCLA School of Medicine, Cleveland Clinic and Steadman-Hawkins Research Foundation.

Certified Personal Trainer Arturo Espitia Everett, WA

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Overview

There are two joints in the shoulder, and osteoarthritis—damage to the cartilage surface and the resulting inflammation—can develop in both of them.

First, let’s get to know the anatomy: The part of the scapula (shoulder blade) that makes up the top of the shoulder and connects with the clavicle (collarbone) is the acromion. The joint where the acromion and the clavicle come together is the acromioclavicular (AC) joint. This joint, no bigger than your thumb joint, allows you to raise your arms above your head. The AC joint contains cartilage tissue, menisci, nerves, blood vessels, and two sets of ligaments. It’s the most commonly injured joint in the shoulder. Injuries to this part of your shoulder can lead to arthritis later in life.

The glenohumeral joint, which is commonly referred to as the shoulder joint, is located where the humerus (upper arm bone) meets the scapula . It allows the arm to move in a circular rotation.

How Shoulder Arthritis Happens

AC Joint Arthritis

With AC joint arthritis, the cartilage surface between the collarbone and upper shoulder blade wears thin from repeated movements. Any activity that puts pressure on the joint, either normal or excessive, may eventually cause arthritis.

Glenohumeral Arthritis

Glenohumeral joint arthritis is caused by the destruction of the cartilage covering the bones in the glenohumeral joint. When the cartilage wears away, the bones begin to rub together. This can lead to bone spurs, bony growths that can put pressure and cause wear and tear on other bones. Friction increases and the shoulder can’t move smoothly or comfortably. As more bone spurs develop, range of motion decreases.

Shoulder Arthritis by the Numbers

3
The number of essential functions of a normal shoulder (fluid motion, stability, and strength).

3rd
Shoulder arthritis is the third most common joint to require surgery.

5-10
Percentage of patients with shoulder pain who have degenerative joint disease (arthritis).

20
Percentage of the older population that’s affected by glenohumeral joint arthritis.

14,000,000
The number of people in the United States who seek medical treatment for shoulder pain each year.

Who’s at Risk of Shoulder Arthritis

AC joint arthritis usually occurs in people over the age of 40 and in athletes who use their arms and shoulders for heavy lifting, reaching, or other sports-related overhead movements. Weightlifters are at the top of the list with swimmers, tennis players, and baseball players not far behind. Glenohumeral joint arthritis typically affects adults over the age of 50. Anyone who has had a serious shoulder injury is vulnerable to both kinds of shoulder arthritis.

AC Joint Arthritis Symptoms

• Gradual onset of symptoms
• Pain and stiffness in front of and on top of the shoulder
• Increased pain when reaching behind the back
• Pain when bringing the arm across the body to touch the opposite shoulder
• Pain that radiates into the upper part of the neck and shoulder blade area
• Joint tenderness
• Limited range of motion
• Possible clicking or snapping sensation as the shoulder moves

Glenohumeral Joint Arthritis Symptoms

• Shoulder pain, stiffness
• Pain that comes and goes but increases over a period of years
• Pain that increases with shoulder movement
• Pain that interferes with sleep

Initial Treatment

• Limit the activities and movements that cause pain.
• Ice or heat applications for 15-20 minutes, 3-4 times a day, whichever one provides relief.
• Aspirin, acetaminophen, ibuprofen, and naproxen may relieve pain.

Comeback Strategy

For mild cases of shoulder arthritis, you can return to training and competition when you can tolerate the pain. When surgery is performed to treat glenohumeral arthritis, complete recovery takes 4-6 months.

Incorporate these exercises into your comeback routine:

1. Standing Shoulder External and Internal Rotation (two sets until fatigue)
2. Floor Y’s and Floor T’s (2 sets of 10 repetitions for each move)

How to Prevent or Delay Shoulder Arthritis

There are things you can do that might help prevent or delay AC arthritis, but there are no guarantees. Try decreasing the weight, frequency, and duration of weightlifting. Also, incorporate the exercises below into your warm-up routine:

1. Floor Posture Slides (2 sets, 10 repetitions)
2. Floor Y (2 sets, 10 repetitions)
3. Sidelying External Rotation (2 sets until fatigue)

Jim Brown, Ph.D. has written 14 books on health, medicine, and sports. His articles have appeared in the Washington Post, New York Post, Sports Illustrated for Women and Better Homes & Gardens. He also writes for the Duke School of Medicine, UCLA School of Medicine, Cleveland Clinic and Steadman-Hawkins Research Foundation.

Great Article. Arturo Espitia Certified Personal Trainer Everett, WA

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It’s impossible to avoid stressful situations, whether at work or in your private life. But that doesn’t mean you have to feel burdened by the stress. If you do, there’s a good chance that those negative emotions are hurting your heart, according to a study published in the American Journal of Cardiology.

So ask yourself, “Are you stressed?”

When researchers asked nearly 120,000 adults (age 43 to 74) that very question, and then tracked the subjects for 14 years, they found that those who initially felt the most stressed were 27 percent more likely to be diagnosed or die from coronary heart disease (CHD).

“While it is generally accepted that stress is related to heart disease, this is the first meta-analytic review of the association of perceived stress and incident CHD,” said study author Donald Edmondson, Ph.D., assistant professor of behavioral medicine at Columbia University Medical Center, in a press release.

CHD is a narrowing of the small blood vessels that supply blood and oxygen to the heart, caused by a buildup of plaque in the arteries. More than 385,000 people die from CHD each year. Edmondson states that the increased risk from a high level of perceived stress is equivalent to a 50 mg/dl jump in LDL (bad) cholesterol or smoking five cigarettes per day.

To help tackle a high stress level, start by hitting the gym, since a sense of improving oneself can initiate more positive thoughts. And in the office, try utilizing these tips from the American Academy of Physicians:

• Don’t worry about things you can’t control.
• Solve the little problems. This can help you gain a feeling of control.
• Prepare to the best of your ability for events you know may be stressful, such as a big meeting or presentation that you’ll be leading.
• Try to look at change as a positive challenge, not as a threat.
• Work to resolve conflicts with other people.
• Talk with a trusted friend, family member, or co-worker about your stress.
• Set realistic goals and avoid over-scheduling.

Arturo Espitia Certified Personal Trainer Everett, WA

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This may come as a surprise: While obesity and health problems are on the rise among westerners, fit and healthy hunter-gatherers don’t expend more energy than westerners, according to a study published in PLoS ONE.

Researchers measured the daily calories burned (energy) among the Hadza people, a group of hunter-gatherers who live in northern Tanzania, and compared them to energy burned by American and European adults. Contrary to theory, they found that westerners and hunter-gatherers use the same amount of energy. However, hunter-gatherers use more of their energy on physical activity, which may contribute to their overall wellbeing. The researchers also found that while westerners are burning the same amount of energy as hunter-gatherers, westerners are undernourished and overfed.

So what should you make of these findings? First, real food and regular movement matter. “You have to nourish your body, maintain strength and flexibility, and regularly move to balance hormones and decrease your risk of diabetes, heart disease, and metabolic syndrome,” says Amanda Carlson-Phillips, vice president of nutrition and research at Core Performance. What’s more, counting calories is an oversimplified way of looking at weight loss. While calories do matter, Carlson-Phillips says you need to focus on quality food and increasing your metabolism with activities like weight training.

Arturo Espitia Certified Personal Trainer Everett, WA  Paleo  Crossfit

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Mobility through the hips, back, and shoulders is crucial for rock climbing. It’s what allows your body to get in the proper position to push and pull your way up. Include these three moves in your pre-climb routine:

Overhead “Face-the-Wall” Squat

Benefits: Improves your hip and spine mobility, and helps build total-body stability and control.

How to do it: Stand facing a wall (or a rock or tree if you’re at the mountain) with your feet a little wider than shoulder-width apart and your toes about an inch from the wall. Rotate your legs so your toes are facing out to 45 degrees. Lift your arms straight overhead. Without your face touching the wall, drop your hips back and down while keeping your heels on the ground. Lower your body until your thighs are at least parallel to the floor, and then press back up. Repeat for 4 to 6 repetitions.

Floor Posture Slide

Benefits: Works on spine and shoulder mobility while training the stabilizing muscles of your shoulders.

How to do it: Lie flat on your back with your knees bent and your feet together flat on the floor. Place your arms straight out to your sides with your elbows bent to 90 degrees. Keeping your lower back on the ground, slide your arms above your head while straightening your elbows until your biceps are beside your ears. Do 4 to 6 reps.

Lateral Squat with Overhead Reach

Benefits: Improves your hip and shoulder mobility.

How to do it: Stand with your feet wider than shoulder-width apart and your toes pointed straight ahead. Keeping your chest up, shift your hips down and to one side by bending one knee and keeping the other straight. At the same time, reach the hand of the side you are shifting your weight toward over your head. Return to the starting position by pushing through your hip. Repeat the move in the opposite direction. Complete 4 to 6 reps in each direction.

Arturo Espitia Certified Personal Trainer Everett, WA

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While it’s been widely shown that the omega-3s found in fatty fish are good for your body, especially your heart, it can also help you live longer, according to a study from the Harvard School of Public Health and the University of Washington [HuffingtonPost.com].

Researchers analyzed 16 years of data from the Cardiovascular Health Study (CHS) on 2,700 U.S. adults over the aged of 65. They looked at the proportion of blood omega-3 fatty acids in the adults’ blood samples, and, after taking dietary, lifestyle, and other factors into consideration, found that participants with the highest levels of fatty acids in their blood lived an average of 2.2 years longer than participants with lower levels.

They found that one type of omega-3 fatty acid, DHA, was linked to a 40 percent decreased risk of death from coronary heart disease. EHA was linked to a lower risk of death from heart attack, while DPA was linked to a lower risk of death from stroke. Overall, the participants with the highest levels of all three fatty acids had a 27 percent lower risk of death from all causes.

Arturo Espitia   Certified Personal Trainer Everett, WA  Crossfit

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In recent years, 100-calorie snack packs have become an easy snack choice for people looking to control their portions. While these cleverly marketed snack packs may help you mind your calories, most are still the same unhealthy, processed foods loaded with artificial ingredients. Skip the pre-packaged foods in favor of real food. Try the healthy, low-calorie snacks below.

1. Half a medium apple with 2 tsp natural nut butter (102 calories, 5.5 g fat, 2.8 g fiber, 2.5 g protein)
2. A 1/2 cup of carrot sticks with 1/2 cup of cottage cheese (100 calories, 1.3 g fat, 1.7 g fiber, 14.6 g protein)
3. A banana drizzled with 2 tsp of semisweet chocolate chips (91 calories, 2.8 g fat, 2 g fiber, 1.2 g protein)
4. Two cups of air-popped popcorn with 1 tbsp of freshly grated Parmesan cheese and a sprinkle of cayenne pepper (84 calories, 1.1 g fat, 2.3 g fiber, 4 g protein)
5. A third a cup of low-fat cottage cheese topped with 2 tbsp of salsa and five blue corn chips (109 calories, 3.1 g fat, 1.2 g fiber, 10.4 g protein)
6. A small baked sweet potato with 3 tbsp of fat-free Greek yogurt and 2 tbsp of salsa (94 calories, 0 g fat, 2.7 g fiber, 6.3 g protein)
7. A skinny latte with 8 oz of fat-free steamed milk with a shot of espresso and a sprinkle of cinnamon (92 calories, 0.6 g fat, 0 g fiber, 8.7 g protein)
8. One piece of celery, 2 tsp natural peanut butter, and 2 tsp dried cranberries or raisins (103 calories, 5.4 g fat, 1.9 g fiber, 2.4 g protein)
9. Half of a large red bell pepper and 2 tbsp hummus (95 calories, 6 g fat, 2.5 g fiber, 3 g protein)
10. Half a cup of fat-free Greek yogurt, 3 tbsp blueberries, and three almonds (102 calories, 1.8 g fat, 1 g fiber, 13 g protein)
11. A stick of low-fat string cheese and four whole grain crackers (95 calories, 3.5 g fat, 0.6 g fiber, 6.9 g protein)
12. A hard-boiled egg topped with 1 tbsp of guacamole (103 calories, 7.6 g fat, 0 g fiber, 6.8 g protein)

Arturo Espitia Certified Personal Trainer Everett, WA

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While keeping your body hydrated is one of the easiest ways to improve your health, research shows that nearly half of us are dehydrated. To stay healthy and hydrated, you should be drinking at least half your body weight in ounces of water daily. If you don’t drink enough, it can affect your body temperature, energy, brain function, digestion, mood, performance, and joint health. Use the tips below to hydrate better and improve your health.

1. Drink a glass first thing in the morning.

When you wake up, drink a glass of water before enjoying your morning cup of Joe, tea, or juice. Drinking water will replace fluids lost during the night and jumpstart your hydration for the day.

2. Do a mid-day hydration check.

Looking at the color of your urine is the easiest way to monitor your hydration. If your urine is darker than lemonade, you’re dehydrated. Make it your daily goal to have clear urine by 3 p.m. It will give you a good idea of how well you’re hydrating in the morning. If your urine isn’t clear, drink water immediately and work to hydrate better the rest of the day.

3. Naturally flavor your water.

Water doesn’t have to be boring. Add a burst of flavor with sliced fruit like lemon, lime, orange, watermelon, mango, kiwi, pineapples, berries, pineapple, cantaloupe, and grapes. Cucumbers with thyme, lemon with mint leaves, and sliced ginger root are also tasty options.

4. Keep a water bottle with you at all times.

To stay hydrated, keep a one-liter bottle with you at all times. A liter is equal to 33 ounces, so plan to fill up your water bottle based on your personal hydration needs. If you weigh 120 pounds, that’s two to three refills per day.

5. Replace soda, juice, and coffee with water.

While it’s clear that water is the best option for hydration, sodas, juices, and coffee drinks can be tempting. Not only are they loaded with calories and sugar, they can also dehydrate your body. As a starting point, work to decrease your intake of these drinks to one per day. Substituting water for a 20-ounce soda will save you about 240 calories. This can help with hydration and weight management.

6. Set a reminder.

It’s easy to forget to hydrate until you feel thirsty, but by that time you’re already dehydrated. Set a schedule or calendar reminder a few times throughout the day to help you remember to refill your glass and hydrate.

7. Eat more fruits and veggies.

Eat two to three servings of fruits and vegetables at every meal. Unlike processed foods (sugar, flour, salty snacks, lunch-style meats), fruits and vegetables are high in water and minerals. For a list of water-filled foods to add to your diet, read “22 Foods to Keep You Hydrated.”

8. Hydrate when you exercise.

Just 2 percent dehydration can lead to a 20 percent decrease in performance. During the day drink 1/2 to 1 ounce of water for every pound you weigh. In the two hours before you exercise, drink 16 ounces. Follow that with 4-6 gulps of water every 15 minutes during your workout. After you exercise, drink 16 ounces of water for every pound of weight you lost during training.

9. Drink before you eat.

Before each meal, drink at least three gulps of water. Thirst can often be confused with hunger. To avoid overeating and dehydration, drink a few gulps of water at the first feelings of thirst or hunger. Wait a bit and then decide if you’re really hungry.

10. Finish your day with water.

Before you go to bed, drink a glass of water to stay hydrated overnight. If you prefer a hot beverage to kickstart or end your day, drink hot water with lemon.

Arturo Espitia Certified Personal Trainer Everett,WA

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Having a good support system of family and friends can help you reach your weight loss goals, but what about your Twitter followers? A new study found that connecting with others about your weight loss goals on Twitter can aid weight loss [HuffingtonPost.com].

Researchers at USC followed 96 overweight and obese adults for six months. Participants either listened to two nutrition and fitness podcasts each week or listened to the podcasts, recorded their activity level, and connected with other participants on Twitter. After six months, Twitter users lost more weight compared to those who didn’t use Twitter. Even more interesting is that each tweet actually corresponded to a half pound of weight loss.

“Traditional behavioral weight loss interventions generally provide social support through weekly, face-to-face group meetings. While we know this is effective, it is costly and can create a high degree of burden on participants,” said lead researcher Brie Turner-McGrievy, PhD, MS, RD, in a release. “Providing group support through online social networks can be a low cost way to reach a large number of people who are interested in achieving a healthy weight.”

Arturo Espitia  Certifeid Personal Trainer  Everett, WA  Twitter

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While corporate wellness programs are gaining popularity throughout the world as multinational companies seek to offset rising health care costs, they’re facing cultural challenges, according to a new report [Workforce.com].

As wellness programs continue to spread worldwide, companies need to customize employee assistance programs to meet local laws and cultural traditions. Here are three examples of how cultural differences can impact wellness offerings.

• In China, employees are accustomed to more comprehensive physical screenings compared to those offered in the United States. They also prefer phone counseling over face-to-face meetings due to poor transportation conditions.
• In Brazil, local laws prevent counseling over the phone, so face-to-face meetings are required.
• The word “assistance,” which is often used in the United States, isn’t used in the Russian language. So employers with wellness programs in Russia need to take this into consideration when naming and describing offerings.
• Third-party nationals, employees from one country who work for a United States corporation but live in a country other than their home country, also need to be considered. For example, a German employee working for a U.S. company and living in Japan. So the cultural differences of the person’s home country and where they’re living and working need to be considered.

Companies must also be mindful of the expectation on return. In some parts of the world, the cost of wellness programs outweighs labor costs, making value and ROI a difficult case to make, but the cost of not implementing any wellness services could be even greater. According to statistics from the World Economic Forum, corporations will face a human capital shortage by 2020 due to the rise in chronic disease, aging populations, and poor educational opportunities in many developing countries, and diseases such as cancer, diabetes, and depression are estimated to cost nearly $47 trillion over the next two decades.

“The way people eat and move in all parts of the world plays a direct role in the health and vitality of the individual. Employees living with pre-disease or disease symptoms put financial strain on individuals, companies, and families. It also dilutes their ability to get the most out of life,” says Amanda Carlson-Phillips, vice president of nutrition and research at Core Performance. “Employees worldwide need education and support, with considerations being made for cultural differences, to make changes to improve their overall health and vitality.”

Arturo Espitia Certified Personal Trainer Everett,WA