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holiday-treats

New-Trition: Cleaning Up Your Act

/23 November 2022/ All MFN blog/

The winter holidays are often a barrage of non-stop feasting that spans from Thanksgiving to the Super Bowl. Week after week, you indulge yourself with goodies, justifying your poor food choices in the name of holiday cheer. You promise yourself to mend your ways as soon as the excitement dies down, but meanwhile the pounds creep on and bad nutrition becomes the new normal. Cleaning up your act is a process, but you can speed it up by taking some proactive steps.

Let It Go

Gifts of food abound during the holidays, and if you are like me, you still have plenty of sweets, snacks and junk food in your fridge and cupboards. To get your diet back on track, begin by banishing the bad stuff. If you cannot bear to throw perfectly good food in the trash, donate to your local food bank or homeless shelter. Or throw one final bash, featuring your holiday stash of goodies as the main course. Clean and organize your refrigerator to make room for fresh produce, filtered water and whole foods. Rearrange your cupboards so that healthy food options are at eye level.

Clean Routine

Sugary foods and carbohydrate-laden snacks and meals are holiday mainstays that can wreak havoc with your insulin balance. Going cold turkey on the simple carbs can cause discomfort and cravings that last for two or three days, but it is one of the quickest ways to normalize your blood sugar and reset your metabolism. Adding high intensity exercise can speed up the process. Create a menu plan for your week that includes fresh fruits and vegetables and healthy proteins, and stock your fridge with ingredients. Planning and preparing healthy snacks and meals ahead of time will keep you from being tempted to grab fast food.

Self-Defense

The end of the Holiday Season does not necessarily mark the end of the eating season. Valentine’s Day and Girl Scout Cookies loom on the horizon. Prepare for the onslaught by making committed decisions in advance. Instead of preparing special foods for Valentine’s Day, plan a romantic getaway or a movie date night. Ask your sweetie for flowers or jewelry instead of candy. Decide ahead of time to purchase only one box of Girl Scout cookies, and ration them out at the rate of one cookie per day. If you want to help out the Scouts, they accept donations in lieu of a cookie purchase.

Jay Del Vecchio is the Founder and CEO of the World Instructor Training Schools (W.I.T.S.). Jay is an advocate for establishing national standards for the health and fitness training industry. 

 

teen tennis

What’s Really Fueling Teenage Athletic Performance?

/18 November 2022/ All MFN blog/

Who doesn’t want to win?

Since the beginning of mankind, the drive to survive and thrive in an often hostile environment has been second nature. And while one may no longer need to outrun a tiger or fight a bear with their bare hands, the drive to gain an edge over opponents is still very much alive, especially at the high school and collegiate levels. Performance enhancing drugs and supplements are on the rise, and the pressure to win, overcome training plateaus, keep up with body images portrayed on social media, or earn a college scholarship is tougher than ever.

As a result, teens are becoming desperate “to increase muscle strength, keep the body alert and boost athletic performance.” (Types, 2016) Unfortunately, what teens don’t know is that many performance enhancing drugs and supplements are not approved by the FDA and may cause long-term side-effects.

In a recent double-blind social media poll, one hundred teenagers  between the ages of thirteen and nineteen were surveyed about drug and supplement use. Out of the 92 teens that described themselves as avid “athletes,” 65% percent of ALL teens reported using at least one or more forms of supplements in order to enhance athletic performance. In fact, close to 50% of teen athletes reported taking supplements daily or even multiple times throughout the day, but only half of the teens were aware of any possible long-term side-effects. (Ellis, 2022)

In addition, 75% percent of teens said that they would NOT use performance enhancing drugs or supplements if they knew they caused irreversible damage to their body. However, the most shocking finding is that over 80% surveyed reported that a teacher, coach, or trainer had NEVER spoken to them about any dangers associated with using performance enhancing drugs or supplements. (Ellis, 2022)

It’s time to take action!

As fitness professionals and coaches, it is your responsibility to learn  about the possible side-effects of the most commonly used performance enhancing drugs and supplements. Only then can you open-the-dialogue about the hidden dangers of supplementation and the negative effects they can have on both the mind and the body.

So, what are teenagers really doing to fuel their athletic performance?

According to “Operation Supplement Safety,” an up-to-date website developed by the Department of Defense, teen athletes are overusing creatine, caffeine, and protein/amino acid supplements at an alarming level. (Operation, 2022) Not surprisingly, recent marketing that appeals to teens in the form of shakes, bars, drinks, and pills seem harmless, but misusing any supplement has consequences. Below are some of the most popular types of supplements used by teens and effects of misuse. It’s time to open the dialogue on the dangers of supplements, and it begins with you!

Facts and Resources

Creatine Supplements:

  1. “The American Academy of Pediatrics and the American College of Sports Medicine advise against using performance-enhancing supplements, including creatine, among teenagers.” (Pros, 2022)
  2. Misusing creatine by taking more than the recommended amount can lead to heart, kidney and liver damage.
  3. Creatine disrupts water levels in the body leading to dehydration and poor kidney function, interrupts sleep patterns, increases mood swings and causes bloating and stomach discomfort. (Pros, 2022)

Pros and Cons of Creatine – Side Effects of Creatine (myayan.com)

Caffeine Supplements:

  1. Teens shouldn’t have more than about 100mg of caffeine a day, which is equivalent to 1 cup of coffee or about 2 cans of soda.
  2. Caffeine is very similar in structure to another chemical in our body called adenosine, responsible for dilating blood vessels in the head. Caffeine blocks this dilation…your body becomes overly sensitive to adenosine-blood vessels dilate, creating pounding headaches. (England, 2021)
  3. Misuse of caffeine causes a racing heartbeat, heart palpitations, shortness of breath, anxiety, mood swings, insomnia, increased appetite, and more.

How Much Caffeine Should A Teenager Be Drinking? (thelist.com)

Protein Supplements:

  1. Protein Requirement for Teenagers ages 14-18:
    1. Boys 52 grams of protein
    2. Girls 46 grams of protein
  2. Too much protein causes:
    1. Excess calories-stored as fat if not burned off
    2. Organ damage such as kidney stones, dehydration, diarrhea, constipation, poor digestion, bad breath and more.
  3. Long-term effects:
    1. Kidney damage, certain cancers, heart disease, calcium loss and more.

What Teen Athletes Need To Know About Sports Supplements and Performance – stack

Written by Christine Conti with contributor Makenna Ellis.

Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.

Resources

Woman Sitting On Pilates Ball Using Computer

Do You Slouch? Improve Your Health with Better Posture

/7 November 2022/ All MFN blog/

When babies learn to sit, they elongate their spine, which is naturally efficient and comfortable. Moreover, it provides the most skeletal support without requiring a lot of muscle strength. Despite this, around 4-years old, most of us began to slump. Why? Well, significantly, it’s probably because we started school and began spending more time sitting.

Poor posture often results from weak core muscles, and weak core muscles contribute to slouching. Also, most neck pain not caused by trauma is usually the result of poor posture and weak muscles supporting our head. For example, sitting at our computers, or hunching over our phone for several hours can strain our neck, and shoulders.

More importantly, strong core muscles lessen wear and tear on the spine. And that prevents falls and injuries. Strengthening your abdominal muscles improves your posture and enhances balance and stability.

You might not notice these actions: putting on shoes, picking up a package, or turning to look behind you, until they become difficult or painful. Core-centric activities include acts that spring from, or pass through, the core: lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting.

What is Good Posture?

Good posture doesn’t mean standing like a stiff piece of board. Many people overcompensate for bad posture by standing up too straight. When our posture is correct, our ears, shoulders, hips, knees, and ankles align naturally. Good posture looks natural and relaxed.

Don’t Slouch! There is Power in Good Posture

Maintaining good posture is not easy. And despite the importance of good posture, most of us don’t do anything to improve it. As a result, we go about our lives uncomfortably hunching our backs and slouching. Practicing good posture strengthens our abdominal muscles and builds low back stability. If these muscles are weak, we’re more apt to slouch. For example, we may start the day sitting upright, but soon we’re lost in our work and slouching once again.

Good posture has many benefits. It aligns your body, and makes you look taller (you can lose 2 inches by slouching). Good posture even speeds up your metabolism (burn up to 350 calories a day). At the same time, having good posture reduces pain by using your muscles to support your skeleton) and improves your mood. (Don’tSlouch)

How to Improve Your Posture

Proper posture includes alignment, balance, and alignment. You’ll see immediate improvements in your posture by practicing the following two exercises. All you need is a wall. These two, quick and easy exercises realign and strengthen your muscles and ease pain and achiness that results from poor posture.

Exercise 1: The Chin Tuck is an exercise to strengthen your neck muscles. Start standing with your back to a wall. Extend your neck, keeping your gaze forward, and lean back so the back of your head touches the wall. You can also place a pillow behind your head if you can’t move all the way back. Keep your gaze forward, so that your chin is parallel with the floor. Retract your chin towards the wall until you you’re your neck muscles contract, then release the contraction. Repeat this movement 10 times.

Exercise 2: Wall Angels stretch your chest muscles, improve shoulder range of motion, and strengthen your upper back. Start standing with your back and head against a wall and your feet about 6 inches from the wall. With your arms at your side, face your palms forward. Slide your arms out to the side along the wall, bending your elbows at a 90-degree angle. Continue sliding your arms up along the wall to about 45 degrees above your shoulder. Stop when you feel your shoulders elevate or if you feel pain. Return your arms back down to the starting position. Repeat 10 times.

Jacqueline Gikow, is the owner of Audacious Living NYC™.  Her holistic, health and wellness practice centers on pain relief through better movement. She is certified through the National Association of Sports Medicine (NASM), the National Board of Medical Examiners (NBCHWC), the Functional Aging Institute (FAI), Medfit (MFN), and the Arthritis Foundation (AFAP/AFEP). Her fitness practice includes in-home and remote, one-on-one fitness training and coaching in New York City. Jacqueline Gikow can be reached at: https://audaciouslivingnyc.com, or on Facebook: https://www.facebook.com/groups/audaciouslivingnyc

References

https://www.madisondias.com/posture/dont-slouch-the-power-of-good-posture/

http://lifehacker.com/fix-your-posture-with-these-three-simple-exercises-1754621367

Personal Trainer At The Gym

Body Language, Self-Awareness and The Client Experience

/4 November 2022/ All MFN blog/

As a trainer, you wear many different hats during a typical work week. In turn, you are pulled in many different directions among family, friends and clients.  If you are focusing on too many topics at once you cannot be in the moment, which can lead to a lack of client retention.

Being in the moment.

There is a lot of competition in the studio market and potential members/clients like to belong to a gym – and stay with a gym – where they feel comfortable.  That puts the limelight on personal trainers to generate the positive client experience that is so important to retention.

This is why being in the moment is vital to gaining new clients and retaining current ones. If trainers are distracted this may be apparent through body language. Members may perceive being distracted as receiving bad customer service.

Members decipher up to 93% of what is said through body language.

When you think of excellent customer service, which companies come to mind? What makes them stand out from their competition? The employees that work for these companies are mindful and in the moment. They anticipate the needs of the client and help them accordingly.  Being in the moment means that your body language and what you say conveys the same message. This is important to note for customer service and member retention.

The importance of not ‘zoning out.’

Members are constantly making decisions on how they want to spend their money. When trainers work with clients they should be mentally and physically present for each session. If a trainer zones out the trainer leaves their client wondering if the session is important to them. Trainers also miss out on potential new clients who may have wanted their services.

Clients will typically get your attention first by asking if there is “something else you need to do”. This should be a clue that they know you are not in the moment.  You want to fix this quickly before the client stops training at your facility. Potential clients also watch to see how focused and attentive you are.  I once had a member watch my training sessions for 5 months before deciding that he wanted to hire me. He said that he was looking at my training style, personality and attentiveness. He passed up two other trainers because they seemed uninterested.

When you and/or your staff have better self-awareness you are able to anticipate the needs of your members easier.  You will also notice that more clients would like to train with you. By being in the moment every day your clients feel like they had an experience that they want to share with friends and family.

Do you know what message you’re conveying?

Nonverbal communication involves facial expressions, gestures, eye contact, posture, voice, and touch -and is actually more important then what is said verbally. Trainers are communicating non–verbally with clients and members all of the time and when mixed signals are sent, clients have to try to figure out how you actually feel.  You may be speaking to your client and sound present and in the moment but is your body language  communicating otherwise?

Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.

References

http://www.helpguide.org/articles/relationships/nonverbal-communication.htm

http://www.statisticbrain.com/gym-membership-statistics/

chocolate-bar-on-colored-background

Chocolate and Athletes

/2 November 2022/ All MFN blog/

During a long bike ride, I snack on chocolate to boost my energy.

After a hard workout, chocolate milk is my go-to recovery food!

How bad—or good—is chocolate for me?

Most athletes love chocolate in any form: candy bars, chocolate chip cookies, squares of dark chocolate. Over 60% of all US candy sales are chocolate-based. But how good—or bad—is chocolate for our health? Is it as health-promoting as we want it to be? What about all the sugar and caffeine that comes with the chocolate? Is dark chocolate a far better choice than milk chocolate? Below are answers regarding chocolate and your sports diet.

Is dark chocolate really a “health food”?

Chocolate is made from the fruit of cacao trees. Like all fruit, the cacao bean is a rich source of health-protective phytochemicals (flavonoids) that are antioxidants and fight inflammation. Roasted beans are used to create cocoa. Two tablespoons of natural cocoa powder (the amount in one cup of homemade hot cocoa) offer the antioxidant power of 3/4 cup blueberries. Impressive!

The darker the chocolate, the better in terms of health-protective flavonoid content. Unfortunately, dark chocolate has a bitter taste, and many athletes prefer milk chocolate; it’s sweeter. That said, epidemiological surveys of large groups of people indicate those who regularly enjoy chocolate of any kind consume more flavonoids than non-chocolate eaters. This reduces their risk of heart disease. For example, in the Netherlands, elderly men who routinely ate chocolate-containing products had a 50% reduced risk of dying from heart disease (1).

Shouldn’t we stay away from sugary foods, like chocolate?

The US Dietary Guidelines recommend a limit of 10% of calories from refined sugar per day. For most athletes, that’s about 200 to 300 calories of carbohydrate (sugar) to fuel muscles. The better question is: What nutrients accompany the sugar? For example, “sugary” chocolate milk comes with high quality protein, calcium, vitamin D, riboflavin, and other life-sustaining nutrients. When used as a recovery fluid, it is far healthier than a sports drink, which is just sugar, water, and a dash of salt.

What about sugar spikes…?

Chocolate has a high fat content. Fat slows the rate sugar enters the blood stream and thus reduces the risk of sugar spikes. The Glycemic Index ranks from 0 to 100 the blood glucose response after consumption of 200 calories (50 grams) of carbohydrate (sugar, starch). Gatorade ranks high on the Glycemic Index (78), M&Ms rank lower (33), and dark chocolate ranks even lower (23). Given most of us—well, some of us—don’t eat 200 calories of sugar from just one food at one time, a preferable ranking is the Glycemic Load, based on a standard serving of the food. For example, the Glycemic Load of a standard serving (8-ounces) of Gatorade is 12, chocolate milk is 3.5, and an ounce of M&Ms is 3.

What about chocolate milk for post-exercise recovery?

Chocolate milk can be an enjoyable and nourishing treat that boosts intake of nutrients important for athletes. It has a low glycemic effect and is unlikely to contribute to sugar spikes Drinking chocolate milk after a hard workout effectively refuels and repairs your muscles, boosts your blood sugar, and replaces electrolytes lost in sweat. It’s a nutritionally preferable choice to a carb-only, sugar-based sports drink (2). And it is yummy chocolate—with purpose and meaning, and no guilt!!!

How much caffeine is in chocolate?

The amount of caffeine in chocolate depends on how much cocoa powder is in it. Milk chocolate is only 10 to 20% cocoa, regular dark chocolate is 50-69% cocoa, and strong dark chocolate has more than 70% cocoa. The higher the percentage of cocoa, the higher the caffeine. That said, the 20 milligrams of caffeine in an ounce of dark chocolate pales in comparison to the 200 mg. in a mug of coffee. Chocolate’s energy boost comes from sugar, more so than caffeine.

Is chocolate fattening?

Like any food that is eaten in excess, chocolate can be fattening. That said, data from 13,626 adults (>20 years old, nondiabetic) suggests chocolate consumption was not associated with obesity.

Is there a best time of the day to eat chocolate?

If you are destined to eat a treat, such as chocolate cake, enjoy it earlier in the day, as opposed to indulging at 8:00 p.m. when you are tired and lack the mental energy needed to stop yourself from over-indulging. You are going to eat the chocolate eventually, so why not enjoy it sooner than later?

Believe it or not, eating chocolate cake with breakfast might actually help dieters reach their weight loss goal. Research (3) with 193 adults on a reducing diet suggests those who had cake with breakfast had fewer cravings for carbohydrates and sweets later in the day. By front-loading their calories, they were less hungry and less likely to stray from their diet plan. They ate either a 300-calorie protein-based breakfast or a 600-calorie breakfast that included protein plus chocolate cake (or another dessert).

In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the second half of the study, the no-cake group had poor compliance and regained an average of 22 pounds per person while the cake-eaters continued to lose another 15 pounds each. By 32-weeks, the cake eaters had lost about 40 pounds more than their peers. Does chocolate make for a more sustainable diet?

The bottom line

By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. It’s no secret: chocolate contains primarily nutrient-poor calories from sugar and fat. A Hershey’s Bar (43 g) has 220 calories—of which about 40% are from 21 grams of added sugar and about 55% of calories from fat. Hence, you want to enjoy chocolate in moderation, so it does not crowd-out other nutrient-dense foods. But even if you are a weight-conscious, health-conscious athlete, you can balance chocolate into your overall wholesome sports diet—and add a taste of pleasure to your day.

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

References

1. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.

2. Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Med Sci Sports Exerc. 44(4):682-91,2012.

3. Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 77(4): 323-331, 2012.

knee-replacement-scar

Is Scar Tissue Affecting Your Movement?

/31 October 2022/ All MFN blog/

Many people have scars as a result of accidents, injuries and surgeries. While scar tissue is extremely helpful at repairing cells quickly to prevent further damage and/or injury, the characteristics of scars and their presence in the body can restrict and inhibit movement. This can lead to myofascial pain, musculoskeletal imbalances and ultimately impede athletic performance. In this blog you will learn about how scar tissue is formed, how it affects pain and performance and some simple and effective techniques to help yourself and your clients mitigate its negative physical effects on the body. 

What Is Scar Tissue?

Scar tissue is made from the same matter as every other soft tissue in the body (i.e., collagen). Scars form in the body to replace injured tissue any time a soft tissue structure such as the skin, muscles, fascia, ligaments and/or tendons has been damaged. When healthy tissue is injured, the body responds to the problem by first stopping the bleeding (with a blood clot). It then starts producing collagen excessively to heal the wound as fast as possible.1 During this rapid repair process, the body prioritizes mending the injury ahead of making sure the newly formed collagen fibers are neatly lined up and organized in the same fashion as the original tissue before it was damaged. As a result of the process scar tissue is not as flexible as healthy tissue, not structured in the same way and does not have a normal blood supply, sweat glands, or hair.1 Therefore, while scar tissue is extremely effective at helping protect and repair, the functionality and elasticity of it is different from the surrounding tissue.

Scar Tissue and Its Effect on Movement

Fitness professionals are experts in muscles and movement. They understand that muscle fibers are striated in the direction of force that they generate.2 However, since the configuration of scar tissue is not the same as the surrounding muscle fibers it can alter the way these structures work. For example, the muscle fibers of the rectus abdominis are striated in a longitudinal fashion running up and down the torso (see Figure 1).

Figure 1: Direction of Fibers of Rectus Abdominis

They are organized in this direction because this muscle helps flex the trunk during movements such as abdominal crunches and lifting the spine up to get out of bed. Similarly, these muscle fibers also need to lengthen to help slow down extension of the spine during movements such reaching over your head to wash your hair, arching your back to hit a volleyball spike or performing a tennis serve.

Alternatively, the external obliques wrap around the torso and the fibers are almost perpendicular in relation to the spine (see Figure 2).

Figure 2: Direction of Fibers of External Obliques

They are striated as such because these muscles are primarily involved with rotation of the trunk. They help with movements such as swinging the arms when walking, the backswing and follow-through in golf and reaching behind you to grab something out of the backseat in the car.2

Many people undergo surgeries in the abdominal region that require cutting through the rectus abdominis, external obliques, and other muscle tissue and fascia of the abdominal wall (i.e., hysterectomies, gallbladder and appendix removal, hernia repairs, etc.). While these procedures may be life-saving and/or absolutely necessary, unfortunately they produce a lot of scar tissue that affects the function of both the rectus abdominis and external oblique muscles.3

There are many other common-place surgeries that can also affect the way the body moves and functions. Hip replacement surgeries typically result in extensive scarring to the gluteal complex of muscles. The fibers of the gluteal muscles all run obliquely across the back of the hip and help slow down both gravity and ground reaction forces to the lower back, sacroiliac joint, hip complex, pelvis, leg and knee. As such, when scarring compromises the integrity and function of these muscles, movements involving these joint structures can become dysfunctional and pain can result. Similarly, knee replacement surgery (another very common orthopedic procedure) causes scarring to the structures of the knee and affects the function of the quadriceps muscles (which run longitudinally from the front of the hip and pelvis down to the knee). The interconnected nature of the body via its fascial systems means that not only local joints are affected by scarring from these types of procedures, but so too is movement and performance of the body as a whole.4,5,6

Surgeries involving internal organs also produce scar tissue and visceral adhesions that can affect the ability of other structures in the body to function correctly. Since all organs have connections with other soft tissue structures and many have ligamentous attachments to the spine, scar tissue in or around organs can create pain, disease and widespread musculoskeletal dysfunction.3 For example, the gallbladder and bile duct are connected to the liver and pancreas. These, in turn, are fascially connected to the diaphragm which is attached to the rib cage. A surgery to any of these three organs, therefore, produces scar tissue that can disrupt breathing and function of the rib cage. Needless to say, this can impede performance and cause many musculoskeletal imbalances.2

Ask Clients About Past Injuries, Surgeries and Accidents

The majority of personal training clients have chronic or temporary injuries. However, these same clients want to improve their athletic performance and increase their functional abilities so they can engage in daily activities without pain.7 Therefore, it is highly recommended as part of your initial consultation and/or corrective exercise programming strategies that you ask clients about past injuries, surgeries and accidents. Doing so will enable you to ascertain information regarding the types and extent of scar tissue present in their body. If a client has extensive scar tissue or scarring in any major muscles of the body that seems to affect their ability to move correctly, you can talk with them about referrals to appropriate medical professionals/specialists and/or recommend strategies for treating scar tissue. Addressing issues related to scar tissue will ultimately help improve your clients’ functional capabilities and decrease their sensations of pain.5,6

Healing and Treating Scar Tissue

If you have had an accident, injury and/or surgery then the development of scar tissue is unavoidable. However, genetics and age also play a role in the development of scar tissue. As people age, it becomes more difficult for the body to generate new cells and scarring can happen more easily. Yet no matter how extensive the scarring or the age of the patient/client, there are many techniques and strategies that can be used to decrease the buildup of scar tissue.

Protection of the Wounded Area

When tissues are injured they must initially be protected from further harm. Depending on the severity and type of wound, bandages/dressings are recommended (as well as antibiotics in some cases) for maintaining cleanliness of the area and to prevent infection. Most wounds are best kept clean with a saline solution as chemicals and other harsh soaps can dry out the skin, prevent healing and worsen scarring.

Nutrition

Vitamin C is used throughout the body for cell repair and is generally recommended to help the body recover from injury. Furthermore, a vitamin B complex may also help speed up the recovery process and promote healing.8 However, as with any nutritional advice you provide your clients, it is recommended that you consult with a licensed dietitian/nutritionist before making any nutritional suggestions to help diminish/treat scar tissue.

Massage

After a scar has healed initially, a person can increase flexibility in the scar tissue and surrounding tissue by massaging the area with a doctor/surgeon recommended gel or ointment. As the scar heals further, self-myofascial release and/or trigger point therapy may be used to improve the elasticity of the surrounding myofascial structures as well as bring new blood supply to the affected area. Always obtain medical clearance before employing any type of self-myofascial release or trigger point technique to ensure you do not reinjure the area.

Laser/Light Therapy

Many people are familiar with the use of laser treatment and dermabrasion to improve the surface of the skin and remove superficial scars. However, it has also been demonstrated that low-level laser therapy can improve cellular function and help with the treatment of deep scars. Moreover, the exposure to sunshine (and ultraviolet light) has also been shown to improve cellular function to damaged tissue and scars. However, it is important to consult with your (or your client’s) physician first to make sure the initial wound has completely healed before recommending exposure to sunlight as that can make scarring worse in some cases.9

Vibration

The formation of scar tissue can sometimes affect the activation of a muscle or surrounding muscle groups by interfering with the neural pathways that activate those tissues. Recent research has demonstrated that when high-frequency vibration is applied to adhesions, scar tissue, and the surrounding muscle, that nerves can be stimulated to help improve the function of muscle tissue that has been affected by the formation of scar tissue.10

Surgery

When scar tissue is severely limiting function of the body and/or causing pain, surgery is sometimes recommended to remove the buildup of the old scar tissue. However, this option is a last resort as the simple act of cutting the old scar out produces a new scar, which is not guaranteed to be less mobile/supple than the old one.

Conclusion

While scars naturally heal and fade over time, their impact on your physical movement capabilities may remain. Recognizing the far-reaching effects of scar tissue, identifying those areas of the body that are affected by it and applying appropriate strategies to treat scars can help you limit their potential to cause pain, dysfunction and inhibit performance. Promoting effective healing of new wound sites and treating old scar tissue buildup are two ways to lessen the negative impact scar tissue has on the body. Remember to always check with your (or your client’s) doctor/surgeon before recommending any strategies or techniques that are beyond your scope of practice as a fitness professional/personal trainer.

Justin Price is one of the world’s foremost experts in musculoskeletal assessment and corrective exercise and creator of The BioMechanics Method Corrective Exercise Specialist certification (TBMM-CES).  The BioMechanics Method is the fitness industry’s highest-rated CES credential with trained professionals in over 75 countries. Justin is also the author of several books including The BioMechanics Method for Corrective Exercise academic textbook, a former IDEA Personal Trainer of the Year, and a subject matter expert for The American Council on Exercise, Human Kinetics, PTA Global, PTontheNET, TRX, BOSU, Arthritis Today, BBC, Discovery Health, Los Angeles Times, Men’s Health, MSNBC, New York Times, Newsweek, Time, Wall Street Journal, WebMD and Tennis Magazine.

References:

  1. Kraft, J. 2014. How to Heal Scar Tissue: How to Heal Your Own Scar Tissue and Get Rid of It! Jonathan Kraft, CMT.
  2. Gray, H. 1995. Gray’s Anatomy. New York: Barnes & Noble Books.
  3. Rolf, I. P. 1989. Rolfing: Reestablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being (revised edition). Rochester, VT: Healing Arts Press.
  4. Myers, T. 2001. Anatomy Trains. Myofascial Meridians for Manual and Movement Therapists.  Edinburgh: Churchill Livingstone.
  5. Price, J. 2010. The BioMechanics Method Corrective Exercise Educational Program (2nd Edition). The BioMechanics Press.
  6. Price, J. 2018. The BioMechanics Method for Corrective Exercise. Champaign,IL: Human Kinetics
  7. IDEA. 2013. IDEA Fitness Programs and Equipment Trends Report. IDEA Health & Fitness Association.
  8. Harker, Malcolm. 2005. Health and Healing. New Zealand: Wings of Waitaha Books.
  9. Doidge, N. 2015. The Brains Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity. Penguin, USA.
  10. Cochrane DJ. 2011. The Potential Neural Mechanisms of Acute Indirect Vibration. Journal of Sports Science and Medicine, 10, 19-30. 
Woman-Stretching-at-Gym1

Exercise: How it Affects the Brain

/28 October 2022/ All MFN blog/

Many studies have shown exercise to help depression and anxiety, improve sleep, reduce stress, and even improve the symptoms of ADHD. It’s important that you pay attention to any changes that you notice in these areas, in addition to changes you are seeking that bring you closer to their goals. Oftentimes, clients are thrilled to report that they feel calmer, happier, sleep better, and experience less brain-fog!

Can exercise be helpful in the healing of extreme cases of mental illnesses?

Therapists are now recognizing the benefits of exercise in their therapy sessions focused on depression, anxiety disorders, substance abuse, and eating disorders, among others. With medications that target these mental illnesses, there are often long lists of side effects, some of which can worsen the illness it is trying to treat, or even cause another mental illness in its place. Not only is exercise being acknowledged for the impact that it can have on such illnesses without the risk of side effects, but it is also being acknowledged that exercise can be successful in preventing the return of symptoms.

Post-Traumatic Stress Disorder (PTSD) is among other mental illnesses that exercise is beneficial for. Studies have shown PTSD to have negative effects on the brain and nervous system of the body.

Exercise allows someone suffering from PTSD to approach their hyperarousal symptoms in a safe and controlled environment, allowing the body to change its perception of these symptoms as healthy, instead of as signs of danger. This allows your nervous system to also find balance and release traumatic memory, in simpler terms.

How to Get Started When Starting Seems Hard

Is getting started easy? Not always, unfortunately. Depression could cause a lack of motivation to get started. Those who suffer from PTSD or anxiety may find the different sensations of working out to be very uncomfortable in the beginning, as they can be similar to their symptoms. One who is chronically stressed may become overwhelmed at the thought of adding something else into their routine.

It does get better because you get stronger! Just keep these things in mind as you begin your fitness journey:

  • Keep at it! Give yourself time to get adjusted to your workout routine and be patient if you don’t see changes as quickly as you’d like. The wait is worth the results! Listen to your body.
  • Start out slowly and gradually add to your fitness routine, as you feel more comfortable. Spending hours a day exercising isn’t NECESSARY!
  • Start out with 30 minutes a day for 3 days per week, and work your way up to 30 minutes a day for 5 days per week. Even a walk with a friend or fun aerobics class counts!
  • Talk to someone who supports you in your journey. They will understand your efforts and encourage you but also validate the struggle to do so.

Diana Smithson is Owner of Stronger Today Fitness, a Small Group/Personal Training Studio in Surprise, AZ. Her passion for Fitness and Health creates excitement and encouragement to all she trains with. She enjoys being in the mountains, hanging with her family and sleeping.

Disclaimer: This article was modified from its original version found on https://blog.findyourtrainer.com/2019/06/06/how-exercise-can-benefit-your-mental-health/