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Paragon Press – December 2015

What is DOMS – The mystery of pain “out of nowhere”?

Your goal to work out four to five times a week starting January 1st is made and you head off to the gym to begin Day 1, for a healthier 2016. The first day begins with a moderate upper body lifting regimen. You decide not to work out the next day, but when you wake up on the third day, you can barely lift your arms to get in a spoonful of cereal. What happened? Why didn’t I hurt yesterday if this is from lifting weights? Is it an injury?

The usual answer is: no. You are experiencing DOMS, or Delayed Onset Muscle Soreness. Delayed soreness can develop 12-24 hours after you exercise, with the greatest pains happening in up to 24-72 hours. This pain stems from microscopic damage done when you placed new stresses on the muscles. This damage is not permanent; it is a side effect to the repairs your body is doing, which can lead to stronger muscles and increased mass. There are certain activities known to cause DOMS:

  • Step aerobics
  • Strength training exercises
  • Hill walking
  • Jogging
  • Jumping

These activities cause muscles to lengthen when force is applied, leading to the microscopic damage, and the delayed pain you will experience. The amount of DOMS pain you have depends on the type and amount of force placed on the muscles. For example, running down a hill places greater force on a muscle than walking down the same hill, resulting in more pain after the downhill run. Doing more repetitions results in more pain than less. This is the reason doctors and exercise experts recommend you start slowly.

I Think I Need Help

DOMS typically does not require you to seek medical treatment. If the pain becomes debilitating, your arms or legs become swollen, or if your urine becomes dark, then you should seek medical attention.

Prevention

Starting slowly into a new exercise routine is the first step to avoid DOMS. Include a cool down period of 10 minutes after exercising, raising your heart rate mildly, such as slow jogging and stretching. Allow enough time for your muscles to recover before using those aching muscles. Schedule your workout routines to cover a variety of muscle groups on different days, so you don’t stress the same group every time. Stretching before and after the exercise can help. Know that everyone can get DOMS, from the exercising newbie to the track Olympian. Let that soreness encourage you that you are working your muscles and creating a healthier body.

The following articles were referenced for this newsletter:

  • https://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf
  • http://www.webmd.com/fitness-exercise/sore-muscles-dont-stop-exercising?page=2
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Paragon Press – May 2015

Start off the Summer Season with a New Exercise Program

The American College of Sports Medicine’s 10 tips

The warmer days are arriving. Exercise is on many people’s minds, but they lack a trigger to get started, or just don’t know how to begin getting in shape. Paragon Orthopedics sees many patients who have regrets about not being in better shape after a serious injury. To help you, here are a few pointers from the American College of Sports Medicine to create an active exercise plan that gets you excited to begin!

1-Get to know your body.

Without knowing the basics of your muscles and how they work together, you might be putting yourself at risk for injury. The internet is full of information on the basic muscles used in exercising. Know the difference between good pain, from working your muscles harder, and bad pain, from joint problems or a ligament tear. Rest and stretching are sometimes what is needed, instead of trying to push through pain as you start a new program. Some health clubs have trainers to help you distinguish good pain from bad pain.

2-Understand why you are exercising.

Ask yourself, “Why did I begin to exercise?” This clarity helps you stay positive and stick with the exercise program. Mental motivation can act as fuel to experience more positive effects.

3-Assess your current fitness level before starting.

For example, write down your pulse rate before and after walking a mile; count how many push-ups you can do in 30 seconds; and measure your waist circumference. You can’t know your progress unless you have a starting point.

4-Set mental goals.

Have in your mind a realistic picture of what being in good shape can be for you. These positive thoughts will propel you toward your goals.

5-Identify activities that will help you attain your fitness goals.

Choose activities that interest you, not just what you see others doing. If running is boring, don’t plan on using the treadmill. However, if you enjoy the camaraderie of a spinning class, or prefer the weightlessness of swimming, use these activities to take you to your new fitness level.

6-Develop a comfortable routine.

The ACSM recommends adults have at least 150 minutes of moderate to intense physical activity every week. Build the exercise into your daily routine. Don’t overdo it, especially in the beginning, but don’t do too little. Start out with something that feels comfortable and increase from there. Recognize what has stopped you in the past from sticking with a routine. Listen to your body.

7-Write it down!

Organize your daily and weekly goals on paper. Those who write down their goals can accomplish up to 16% more than those who don’t. Some people have found success using computer programs that monitor your progress, but if the thought of this makes your plan feel more complicated, go with paper and pencil.

8-Have the correct equipment to make exercise enjoyable.

Purchase those water weights or new walking shoes that don’t hurt your big toe. If you are more motivated with music, compile a soundtrack with your favorite songs. Studies show music is a really good motivator for longer and more vigorous exercise.

9-Create incentives.

Develop a reward system before you begin your new plan, and make the rewards realistic.

10-Get started and feel confident.

After all that preparation, you should feel motivated to put your plan into action. Know improvements will take some time and give yourself several months to see an impact. Trust you have developed a great plan and can see it through for success!

All of this might sound like a lot of work, but studies have shown that the clarity of having a plan produces better fitness results. Always consult a therapist or doctor before you begin if you are already being monitored for health conditions. Don’t be afraid to reset your goals to keep your plan realistic, especially if you’ve had a setback. Maybe you set your goals too high and you’ve found the plan to be overwhelming. Reassess and create something you can stick to doing. If an activity has become boring, switch the plan to one that makes you more interested.

Get started today!

The following articles were referenced in making this newsletter:
http://www.paragonortho.net/2015/01/sports-docs-give-tips-on-getting-into-an-exercise-program/
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

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Paragon Press – February 2015

THE NEW YOU FOR 2015: Essential information you and your health

Save your money: Skip the vitamins

The commercials make you think you aren’t as healthy as you could be unless you take them. However, study after study has shown no ability of vitamins to increase your lifespan, or decrease your chances of fighting a chronic disease. According to researchers at Johns Hopkins and other institutions, eating a healthy, well-balanced diet gives you all the nutrition you need. They discovered even more: taking certain supplements can increase your risk of death. Additional beta carotene, vitamin E, and vitamin A are considered useless and potentially dangerous. Even though you might be in the habit of taking that vitamin with your orange juice every morning, in light of this news, you’d be better off spending your money on more fruits and vegetables.

Switching to diet soda isn’t a guarantee for weight loss

Regular soda contains many empty calories: about 140 calories per 12oz can. People automatically think switching to diet soda, with virtually no calories per ounce, will make them lose weight. Did you know that new research shows overweight adults who drink diet sodas are likely to compensate by eating more food, thus resulting in no weight loss? A study published in the American Journal of Public Health showed obese/overweight adults drinking diet sodas consumed more calories at mealtimes and when snacking compared to obese/overweight adults who consumed sugary beverages. If you switch to diet soda for weight loss, you need to also eat less. It would be smart to look at other areas in the diet where empty calories are consumed, such as candies and gum, and adjust eating habits as well.

How healthy are those freeze-dried snacks?

Freeze-dried fruits and vegetables are a trendy way to sneak in vitamins and minerals these days, but are they really that good for you? Technically, companies have just taken the only the water out of the food, but unfortunately, they sometimes add sugars to make them taste better. These hidden calories can add up in a day. Also, snackers might find some abdominal discomfort because of their concentrated fiber. It’s easy to eat 20 dried apple slices, but think about how much that would be if it wasn’t dehydrated. Despite these downsides, the dehydrated snacks are much better for you than candies and sugary snack bars. Eat with moderation.

More sleep, a better you in 2015?

We’re a nation of sleep cheaters, trying to get more out of the day. If you’ve made a promise to get more rest this year, here are some tips to get quality zzz’s.

  • Exercise-Moderately, three to four times a week. Research has shown exercise improves sleep.
  • Limit caffeine-Don’t drink caffeinated drinks after 4pm. Research shows they disrupt sleep patterns.
  • Relax-Make it a habit to relax one hour before bed. That includes shutting off electronics, such as televisions and computers. The light from these can delay your sleep onset.
  • Control light-Keep your bedroom cool and dark, using a sleep mask, if needed.

The following articles were referenced for this newsletter:

http://calorielab.com/brands/soda-pop-and-sport-drinks/47

Pierre, C.(Ed.). (2014). Diet Soda’s Downside. Johns Hopkins Health Review, 1(1).

Pierre, C. (Ed.. (2014). Skip Those Vitamins. Johns Hopkins Health Review, 1(1).

Pierre, C. (Ed.). (2014). Before You Pack Those Freeze Dried Snacks… Johns Hopkins Health Review, 1(1).

Richards, S. (2014). Cheating Sleep. Johns Hopkins Health Review, 1(1).

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Paragon Press – April 2014

Stressed Out!

It’s all in your head…

Taxes overdue? Problems in your marriage? Not enough time in the day to get it all done? What are you doing about this stress? Some stress can be motivating, but when it becomes overwhelming, you need to take steps to lower it. Stress demonstrates its effects on our bodies in many ways: tense muscles that cause pain, heartburn, indigestion, decreased ability to fight infections and viruses, headaches, and disrupted sleep patterns, to name a few. There is a definite link between the physical and emotional states of our bodies. Studies on how stress compromises our immunity and wound healing demonstrate this. The good news is there are several things you can do to prevent or cope with stress, and stop it from getting the best of you.

Doctors in past generations used the “It’s all in your head” phrase a lot when it came to pain that was unexplained. Stress can exacerbate conditions you already have. Knowing that what happens in the brain affects the body can help us understand how we can reduce the effects of stress. When we have psychological stress, cortisol and other hormones make us ready to take action, otherwise known as the “Fight or Flight” mechanism. If the stress is from losing your job or impending surgery, the body’s reaction to “fight or flight” is not helpful. Neck muscles staying tense, the sleep disruptions, and a clenched jaw take a toll. This state of alarm can have a very negative effect on the body.

Being a patient is stressful!

Both before and after surgery, patients sometimes find themselves overwhelmed with stress.

How will I get around after surgery? I can’t afford the time off from work. What if the surgery doesn’t work?

Here are some things you can do to reduce the stress:

  • Get some exercise. You release endorphins when you exercise, which make you feel good. You also will use up the stress hormones your body has released when its under stress. Eliminate the negative emotional energy.
  • Go to bed at a decent hour and try not to take a nap longer than 30 minutes. You want to stay on a schedule of sleep, so your body has enough time to completely rest and recover.
  • Eat a balanced diet, including plenty of rehydrating fluids, fresh fruits and vegetables.
  • Do something with a friend. Social interaction and talking about what stresses you has been proven to relieve stress.

Other ideas

Some patients find that keeping a diary of how they are feeling helps them recognize patterns, such as headaches, or triggers. Try rating your pain level on a 1 to 10 scale several times a day. Progressive muscle relaxation, developed by physician Edmund Jacobsen in the 1920’s, is a technique where you consciously tense and relax groups of muscles. A link at the end of this newsletter explains this technique in further detail. You might find that putting your stress into words is helpful by itself. Keeping a journal of what stresses you helps you organize your thoughts and can put the stressors into focus, triggering a sense of control.

What about Marijuana?

While some advocate for its use to relieve stress, a recent study at Northwestern University has found that even a little recreational use causes changes in the brain. These researchers discovered abnormalities in two vital brain regions responsible for motivation and emotions. Don’t fool yourself into thinking that smoking pot will not have harmful consequences. The data from this research directly contradicts the common notion that a little bit of pot is harmless.

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.” – Leo Buscaglia

The following articles were referenced for this newsletter:

http://online.wsj.com/news/articles/SB123724722718848829?mg=reno64-wsj&url=http%3A%2F%2Fonline.wsj.com%2Farticle%2FSB123724722718848829.html

http://guides.wsj.com/health/wellness-and-diet/how-to-manage-stress/

http://www.virginia.edu/uvaprint/HSC/pdf/14010.pdf

http://en.wikipedia.org/wiki/Progressive_muscle_relaxation

http://www.washingtonpost.com/news/morning-mix/wp/2014/04/16/even-casually-smoking-marijuana-can-change-your-brain-study-says/?tid=pm_national_pop

http://www.health.harvard.edu/special_health_reports/stress_control