Fitness Professionals Archives

Building Strength is an Important Component in a Prenatal Fitness Routine

Catherine Cram/20 November 2024/ All MFN blog/

You may have heard people warn that pregnant women shouldn’t raise anything over their heads or lift objects that are heavier than ten pounds when pregnant. These are warnings that still make the fitness trainer rounds when working with pregnant clients, yet these warnings aren’t based on science. In fact, there’s no evidence for warning pregnant women to avoid lifting over their head unless it causes discomfort or balance issues, and the ten-pound limit is even more questionable, as ten pounds would be too heavy for some women and as easy as a feather for others.

It’s important to always remember that each pregnant woman has a specific fitness level and ability, so setting arbitrary limits is an ineffective way to provide guidelines for this population. In addition, when confronted with statements such as these, always review the research that supports the claim before implementing the information into your training guidelines.

Many women choose to continue their pre-pregnancy strength training program while they are pregnant, and most women may safely start strength training during their pregnancy as long as they are cleared for exercise by their healthcare provider. When developing a pregnant woman’s fitness program, you should take into account her current level of fitness and strength and pay close attention to how she feels during and after exercise. The key to maintaining a safe and effective routine is through consistent modification of the exercises for comfort as pregnancy progresses.

Strength training is an essential prenatal fitness component, providing the muscle power needed to compensate for posture adjustments and weight gain that occurs with pregnancy. Women who continue or even start a strength training routine during pregnancy can help prepare her body for all the lifting done with a new baby and reduce the risk of low back pain. Strength training has not been shown to pose any harm to either the fetus or the mother as long as these general guidelines are followed:

A gradual reduction in weight loads from pre-pregnancy will likely occur as the pregnancy progresses.
Women may continue their pre-pregnancy strength training routine (wt/reps/set) as long as they modify the exercises for comfort as pregnancy progresses.
If training causes muscle soreness during the pregnancy, it is recommended that overload be progressed by increasing the number of repetitions versus the resistance/wt.
Monitor exercise techniques carefully by mirror observation or supervision in order to correct for progressive postural changes that occur with advancing pregnancy. Improper lifting techniques may aggravate back problems and increase soft tissue injuries.
Avoid maximal static lifts. They may cause a sudden increase in cardiac output and blood pressure and employ the Valsalva maneuver. During the Valsalva maneuver, there is a significant diversion of blood from the internal organs (such as the uterus) to the working muscles.
Maximal lifts may also place extreme stress on the lumbar spine and other joint areas. Never overload an unstable or weakened joint.
Modify supine positions after the first trimester of pregnancy by using an incline board or wedge.
A strength-training workout involving all the major muscle groups should be performed three times per week, with a rest day between each muscle group training bout.
Machines, free weights, resistance bands, and body weight
are all options for building a strength training routine.
Remind client that she should exhale with the lift and avoid holding her breath or bearing down and straining as she lifts.
If a particular exercise continues to produces pain or discomfort are modification, it should be discontinued. If pain persists, the client should consult with her healthcare provider.

As always, all pregnant women should check with her healthcare provider before starting or continuing an exercise program during pregnancy.

Catherine Cram, MS started her company, Prenatal and Postpartum Fitness Consulting, in order to provide current, evidence- based guidelines maternal fitness guidelines to health and fitness professionals. She was a contributing author for the textbook, “Women’s Health in Physical Therapy” and co-authored the revision of “Exercising Through Your Pregnancy” with Dr. James Clapp. Her company offers the certification course, “Prenatal and Postpartum Exercise Design” which provides continuing education credits for over 30 health and fitness organization, including ACSM, ACE, ICEA, and Lamaze.

The Concept of Movement Literacy for Joint Replacement Fitness Clients

Pat Marques/31 October 2024/ All MFN blog/

In 2009, 438,000 hip and 686,000 knee arthroplasties were performed in the United States, but a 2019 study projected the numbers for 2025 and 2030 to be…

Can Mindfulness Improve your Balance?

Cate Reade, MS/1 October 2024/ All MFN blog/

Short answer: Absolutely.

Focused attention has the power to improve your health, mood and cognition. When it comes to moving steadier, research shows that practicing mindfulness while walking can improve balance in older adults. This is a simple practice that anyone can do to move more freely and live more fully with more confidence.

What is Mindfulness?

Being mindful means to simply focus on the present moment. Its roots stem from ancient eastern and Buddhist philosophy. It includes being aware of your thoughts, feelings, sensations and the surrounding environment through a gentle, nurturing lens. This way you can tune into what you are sensing in the present moment rather than living in and rehashing the past or projecting into the future.

Mindfulness Elevates Health

Do a PubMed search on “mindfulness and health” and 14,955 studies pop up in the National Library of Medicine! These research studies show there are numerous well-being benefits that can help people of any age with any health condition including:

Reducing stress and pain
Improving physical health and chronic conditions like arthritis, diabetes and cancer
Promoting cognitive function, attention and memory
Elevating emotional well-being and mood
Healthier aging and resilience
Improving balance!

One foundational way that mindfulness and meditation improve health is by calming your nervous system. Moving out of the sympathetic stress response and into the parasympathetic relaxation response is where health happens. It’s where the body can rest, digest, heal and repair itself.

Constantly living in “stress mode” where you always feel overwhelmed, fearful or tense puts your body into a chronic state of inflammation that damages cells, tissues and organs. This damage accumulates and can lead to impaired bodily systems from your nervous system, respiratory, cardiovascular, musculoskeletal, and immune system. This can result in inflammaging where the body is under constant stress and strain and breaks down more than it can repair itself. It is a major reason for the age-related decline in physical and cognitive function that makes it more difficult to move and think smoothly and easily.

Mindfulness for Better Balance

It’s well-accepted that practicing Tai Chi improves ankle proprioception and balance. Now studies are showing that walking meditation can do the same for elderly women and older adults with history of falling (1, 2). Walking meditation has even been shown to improve ankle proprioception and balance performance in people with chronic ankle instability! (3)

Walking meditation is a mindfulness practice where you walk slowly while focusing your attention on your leg and foot movements (2). Researchers saw improved ankle proprioception and balance improvements with older adults being able to stand on one leg for a longer time as well as increased neuromuscular control. When focusing your attention on your movement, researchers think that this improves the brain processes related to body awareness and balance adjustments (1).

Stronger neural and muscular connections mean you can be faster to sense and respond to your everyday environment, as well as recover from the loss of balance to effectively prevent a life changing injury or fall.

Practice Mindful Movement

For the happiest, healthiest and safest holiday season, before engaging in activity, focus on “BEAM” to relieve stress, boost mood, build a sharper brain, taller posture and better balance. BEAM is an acronym that stands for Breathe, Elongate, Align and Move Mindfully.

You can imagine being as long, strong and sturdy as a “beam.” Another meaning of “beam” is to be happy, smiling and radiating a line of bright light or energy. Visualizations can enhance physical and emotional well-being and help bring your attention into the present moment.

BEAM for Better Brain, Body and Balance

Breathe: take 3-4 deep breaths into the front, back and sides of your belly, up into your ribs and then chest; exhale in the opposite direction from your chest, ribs and then squeeze your belly button towards your spine.

Elongate: lengthen your spine on each inhalation lifting from the crown of your head

Align your body: feel light with body parts lined up; ears over shoulders, shoulders over hips, hips over knees and ankles. Practice standing with feet hip distance apart, toes pointing forward and knees softly bending over your second and third toes; pelvis is in neutral, your sternum lifts up and out with ribs aligned over pelvis, shoulders are back and down away from the ears, line up ears over shoulders that are over hips, knees and ankles.

Move Mindfully: think about where you are and what you are about to do; whether you are cooking, cleaning, going up or down stairs or walking inside or outside focus on your leg and foot movements

Practice BEAMing throughout your day so you can move mindfully and enjoy feeling sharper, steadier, lighter and more confident with each step you take throughout the holiday season.

Fit Pros: Guide Older Clients as a Geriatric Fitness and Lifestyle Specialist

Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.

Cate Reade, MS, RD is a Registered Dietitian and Exercise Physiologist on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.

References

https://pubmed.ncbi.nlm.nih.gov/31563384/. Walking meditation promotes ankle proprioception and balance performance among elderly women.” Jour Bodywork & Movement Therapies 2019
https://pubmed.ncbi.nlm.nih.gov/34931904/. “Walking meditation versus balance training for improving balance abilities among older adults with history of fall: A randomized controlled trial.” Clin Rehabil. 2022
https://europepmc.org/article/med/35093512. Comparative effect of walking meditation and rubber-band exercise on ankle proprioception and balance performance among persons with chronic ankle instability: A randomized controlled trial. Europe PMC 2022

Chronic Disease Wellness: Disparities Among African American Active Agers

Nicole Gordon/19 September 2024/ All MFN blog/

Are you one of the 50% of people in the United States that suffers from chronic pain due to an illness or injury? Or are you the 1 in 4 adults with at least one form of arthritis or experience inflammation due to an autoimmune disease? Maybe you are a part of the 45% of people who have been diagnosed with type 2 Diabetes or the 12% that have at least 5 chronic illnesses?

According to the Center for Disease Control, an increasing proportion of Americans are dealing with multiple chronic illnesses and are living in chronic pain. However, the good news is that our medical and fitness industry has been making some headway when it comes to promoting and educating the public on the power of exercise to prevent and reduce the onset of chronic diseases. With the growing number of specializations and medical fitness certifications, the number of fitness professionals that are highly trained to work with this demographic is quickly growing due to the help of the most recent research that promotes exercise as way to prevent various diseases.

“You could really benefit from starting an exercise program.”

Do you have a doctor who understands the power of exercise? If so, that is a great start! Regular exercise such as: repetitive and exaggerated movements will activate and build muscle, which is valuable in restoring function, prolonging effects of diseases, and improving neural pathways, muscle memory & Neuroplasticity!

Exercise has been proven to help reduce pain, decrease the dependency on medication, and prevent diseases such as:

Heart Disease
Diabetes/Obesity
Metabolic Syndrome
Chronic Obstructive Pulmonary Disease
Stroke
Some Cancers

The benefits are seemingly endless, however, what about the people in the United States who lack the knowledge, time, money, or opportunity to implement and execute a fitness and wellness routine? What if YOU are a part of the active aging African American community who faces significant disadvantages when it comes to health and fitness due to a combination of systemic, socioeconomic, and cultural factors?

What Do You Know About Cultural Disparities?

Historically, African Americans have had limited access to quality healthcare and fitness resources, which has led to a higher prevalence of chronic diseases such as hypertension, diabetes, and obesity. Additionally, socioeconomic barriers such as lower income and education levels often result in reduced access to healthy foods, safe exercise environments, and preventive healthcare services. These disparities are compounded by cultural factors, including mistrust of the healthcare system due to historical injustices and a lack of representation in health and fitness professionals, which can discourage engagement in health-promoting behaviors.

Access to Healthcare and Fitness Resources: African Americans often have less access to quality healthcare and fitness facilities in neighborhoods where they reside. In addition, they have little to no access to parks, sidewalks, and in some cases, transportation.
Socioeconomic Barriers: Lower income and, in certain instances, education levels limit access to healthy foods, safe exercise environments, and preventive care.
Cultural Factors: Historical injustices and lack of representation in health and fitness professions contribute to mistrust and lower engagement. As a result, African Americans are disproportionately exposed to measurable physiological and psychological stress compared to those not of African American origin.

Some statistics are quite startling:

African Americans are 1.7 times more likely to have diabetes compared to their white counterparts (American Diabetes Association).
Only 23% of African American adults meet the federal physical activity guidelines, compared to 33% of white adults (CDC).
African Americans have a 50% higher prevalence of hypertension than their white counterparts (American Heart Association).
African Americans are more likely to die at an earlier age due to earlier prevalence of chronic conditions or diseases such as: diabetes, heart disease, cancer, stroke, asthma, HIV/AIDS. (CDC & The Office of Mental Health, part of the Department for Health and Human Services.

Addressing Disparities in Health and Fitness

Health and fitness coaches can play a crucial role in addressing these disparities by implementing culturally sensitive and accessible programs. Firstly, coaches can provide education on the importance of regular exercise and balanced nutrition, tailored to the specific needs and preferences of African American Active Agers. This can include offering workshops in community centers, churches, and other familiar settings, making it easier for individuals to participate. Secondly, coaches should advocate for and facilitate access to affordable fitness options, such as sliding scale gym memberships or community exercise programs. Ensuring that these programs are welcoming and inclusive can help reduce the intimidation or alienation that many African Americans may feel in traditional fitness environments.

Culturally Sensitive Education: Tailored workshops and programs in familiar community settings.
Affordable Fitness Options: Sliding scale memberships and community exercise programs.
Inclusive and Welcoming Environments: Reducing feelings of intimidation or alienation in fitness settings.
Provision of Resources: Having a database of resources to help clients with areas outside our scope of work/care/expertise.

Additionally, health and fitness coaches can foster partnerships with local healthcare providers to create a holistic approach to wellness that addresses both physical and medical needs. They can also serve as advocates for policy changes that improve access to health and fitness resources in underserved communities. By building trust and providing consistent support, coaches can empower African American Active Agers to take charge of their health and improve their overall quality of life. This multi-faceted approach not only addresses immediate fitness needs but also contributes to long-term health improvements and reduced disparities.

Nicole Gordon is a seasoned women’s fitness and health coach with over a decade of experience, specializes in empowering busy women to achieve holistic wellness. As a certified personal trainer, group exercise instructor, and integrative nutrition health coach, Nicole advocates for balanced relationships, meaningful movement, creativity, and spiritual well-being. Her coaching philosophy, centered on “staying in your lane” while striving for progress, helps clients attain improved mobility, flexibility, strength, and energy for a balanced life.

Christine M. Conti, BA, M.Ed, is an 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 currently writing the MedFit Network 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.

Parkinson’s Bone Health: Camptocormia

Colleen Bridges/17 September 2024/ All MFN blog/

Welcome back fighters, care-partners and fitness professionals! At Bridges For Parkinson’s, posture/vertical stability is a big concern and one we address in every class. Why? Because a strong, vertical spine means reduced falls, better gait, less back pain, increased lung capacity, ability to enjoy activities and live independently. However, fitness professionals observe some folks living with Parkinson’s disease having a severe forward lean at a 45-90 degree angle.

What is this? What causes it? And, is there a solution?

This forward lean is called “Camptocormia”, derived from two Greek words: Kampto- (To bend) and Kormos (trunk). Camptocormia was first documented in the 17th century by the Spanish painter Francisco de Zurbaran. In the 19th century, Brodie wrote about it. Later the term was coined by Rosanoff and Saloff who described the abnormality in World War 1 soldiers traumatized by shell shocks.

Camptocormia is defined as bent spine syndrome (BSS), an abnormal flexion of the trunk, appearing in standing position, increasing during walking and abating in supine position.

According to Srivanitchapoom and Hallett, approximately 3%-17% of the Parkinson’s population suffers from Camptocormia. See below examples of Camptocormia syndrome.

What Causes “Camptocormia”?

From a muscular perspective, the paraspinal, hip and glute muscles are in a weakened state making it difficult for the body to “fight back” against the neurological side of Camptocormia which we will discuss later in this article.

The paraspinal muscles are located on the left and right side of your spine and are made up of three groups.

Iliocostalis
Longissimus
Spinalis

Paraspinal muscles

The job of the paraspinal muscles is to extend your spine and to bend it over to the same side on which the contracting paraspinal muscle is located. For example: bending to the side to pick something off the floor.

The four main hip and glute muscles include:

The gluteal group (butt muscles) – responsible for stabilizing the upper body and pelvis, aid in locomotion and extend the hip. Example: when your leg travels behind you before kicking a ball.
The adductor group – responsible for pulling the thighs together and rotating the upper leg inward and stabilizing the hip. Example: When the leg moves to the center of the body after stepping out for a half-jumping jack..
The lateral rotator group – responsible for rotating the hip joint laterally. Additionally this group will aid in extension and adduction of the hip. Example: Piriformis stretch also known as the “figure 4 stretch”
The iliopsoas – this is the primary hip flexor and assists with external rotation of the hip joint. It plays an important role in correct posture for standing/sitting lumbar position and walking/running.

These muscle groups play a vital part in your activities of daily living! Bridges For Parkinson’s addresses these muscles groups with exercises such as:

Sit to stands
Squats
Bridges/Bird dog/Seated Back Extension (with tubes)
Clamshells
½ Warrior step
Deadlifts
Lunges (forward, reverse, lateral and diagonally)
Rows
T’s

And we progress the exercise to a higher level of difficulty by:

Standing on one leg
Adding repetitions or length of time
Standing on the BOSU/Pad

Now, let’s discuss the neurological aspect of Camptocormia. Much like “Pisa Syndrome”, the root cause is multifactorial and largely unknown.

Camptocormia is largely considered a neurological disorder due to its comorbidity with other neurodegenerative and movement disorders such as ALS, dementia with Lewy Bodies, Alzheimer’s, and Parkinson’s (Srivanitchapoom & Hallett, 2016). As mentioned, although the presentation of this disorder is largely based on the forward lean, with a tendency to worsen throughout the day due to muscle fatigue, the causes are up for debate in research. For now, the best guess we can take is that the association with PD and other dystonias translates to a faulty cascade of events in the major movement centers of the brain, and the brain-body connection as consequence (Margraf et al., 2016).

Typically, you will find Camptocormia in the more advanced stages of PD, such as those living with Parkinson’s for 7 or more years, those with previous spinal issues, and those who indicate lower motor function on neurological exams (Srivanitchapoom & Hallett, 2016). However, even if you meet any/all of these criteria you won’t necessarily develop this disorder.

The onset of Camptocormia can be mitigated with proper preventative care such as exercise and physical/occupational therapy. Additionally, for individuals with this syndrome, botox and surgery (DBS) can alleviate the severe forward lean.

Botox may be used as a treatment that “freezes” the muscles affected in this disorder, allowing the muscles to lengthen, in turn helping to improve posture. However, this is neither a permanent nor strong solution, although it is seemingly effective in smaller studies assessing the benefits of this treatment (Bertram et al., 2015; Todo et al., 2018; Anandan et al., 2021) . There are also long term drawbacks, the biggest one being muscle weakness that can cause overall worsening of the disorder. There are other, more permanent ways of managing this as well, but are much more invasive. Spinal surgery and Deep Brain Stimulation are two of the more “common” options, although to be considered for these the symptoms must be severe (Margraf et al., 2016). The best ways to manage this disorder are to continue taking your prescribed medication, and exercise to strengthen the muscles involved with keeping your posture upright.

How Does Camptocormia Affect Activities of Daily Living?

Similar to Pisa syndrome, Camptocormia is a non-fixed flexion of the trunk, which can lead to significant deficits in posture, balance, safety, and ability to perform daily activities. Posture is one of the pivotal components for ALL ADLs. So, from an occupational therapy scope, restoration of posture and maintenance of current occupational performance is key.

ADL training: due to posture changes when standing, patients may experience difficulty maintaining routine activities with dressing, bathing. ADL retraining helps to maintain independence and current level of occupational performance.

Seating and positioning: in order to promote improved posture, position hips in an anterior angle, which can allow for increased participation in ADL’s such as feeding or grooming. This can also help with visual ability and increase social participation. Positioning during sleep is another potential area to examine as we do not want to encourage further postural deformity.

Visual strategies: due to the posture changes while standing, camptocormia can lead to difficulty interacting with our environment as we typically would, especially visually. Implementing visual cues or compensatory strategies can help promote improved posture and allow for safe interaction within their home or social environment.

Examples of Cues

1. Sit/stand with shoulders down and shoulder blades pinched together as if you are royalty. Automatically, people position their head over the shoulders and sit/stand taller.

2. Walk with eyes lifted and looking in the distance. When people look down they tend to bend over and slump their shoulders. Looking in the distance prepares them for what is ahead and trains them to use peripheral vision for what is right in front of them.

Home Modifications: modifying home and using assistive devices such as installing grab bars, removing trip hazards (rugs), training with reacher will ensure safety and promote ADL participation.

Energy conservation: as the day continues and the patient feels more fatigued, posture will be more difficult to maintain. Learning and implementing energy conservation techniques could help to promote improved posture throughout the day.

Supine exercises: Supine exercises (on your back) will help to maintain muscle strength and endurance while maintaining proper posture throughout range of motion. These exercises eliminate gravitational pull and forward flexion due to Camptocormia.

In closing, Camptocormia is unique in that it develops over time in conjunction with a movement disorder. The strength of your physical structure depends on having the knowledge to identify possible bone issues such as Camptocormia, properly addressing the issue with corrective exercises and a team that provides support and encouragement.

Bridges For Parkinson’s focuses on helping our fighters and care-partners develop a sense of awareness, provide corrective exercise therapy for those dealing with Camptocormia or preventative exercises to support a strong, vertical spine!

Fit Pros: You Can Improve the Lives of Those Living with Parkinson’s

Enroll in Colleen’s 12-hour online course, Parkinson’s Disease Fitness Specialist. The course brings the research, medical and fitness fields together so that fitness professionals gain a comprehensive understanding of Parkinson’s disease, and learn how to work with those who have it.

Originally printed on bridgesforparkinsons.com. Reprinted with permission.

Written by:

Colleen Bridges, M.Ed., NSCA-CPT, Parkinson’s Disease Fitness Specialist
Renee Rouleau, PhD candidate, Jacobs School of Biomedical Sciences, University at Buffalo
Betsy Lerner, ISSA-CPT, MA English and African American Lit, Parkinson’s Disease Specialist and Rock Steady Boxing Certified
Cindy Nyquist, LPTA, ATC, Rock Steady Boxing Certified

References

Anandan, C., & Jankovic, J. (2021). Botulinum Toxin in Movement Disorders: An Update. Toxins, 13(1), 42. MDPI AG. Retrieved from http://dx.doi.org/10.3390/toxins13010042
Djaldetti R, Mosberg-Galili R, Sroka H, et al. Camptocormia (bent spine) in patients with Parkinson’s disease-characterization and possible pathogenesis of an unusual phenomenon. Mov Disord. 1999;14:443–7.
Margraf NG, Wrede A, Deuschl G, Schulz-Schaeffer WJ. Pathophysiological Concepts and Treatment of Camptocormia. J Parkinsons Dis. 2016 Jun 16;6(3):485-501. doi: 10.3233/JPD-160836. PMID: 27314757; PMCID: PMC5008234.
Schäbitz WR, Glatz K, Schuhan C, et al. Severe forward flexion of the trunk in Parkinson’s disease: focal myopathy of the paraspinal muscles mimickingcamptocormia. Mov Disord. 2003;18:408–14.
Srivanitchapoom P, Hallett M. Camptocormia in Parkinson’s disease: definition, epidemiology, pathogenesis and treatment modalities. J Neurol Neurosurg Psychiatry. 2016 Jan;87(1):75-85. doi: 10.1136/jnnp-2014-310049. Epub 2015 Apr 20. PMID: 25896683; PMCID: PMC5582594.
Todo, H., Yamasaki, H., Ogawa, G. et al. Injection of Onabotulinum Toxin A into the Bilateral External Oblique Muscle Attenuated Camptocormia: A Prospective Open-Label Study in Six Patients with Parkinson’s Disease. Neurol Ther 7, 365–371 (2018). https://doi.org/10.1007/s40120-018-0108-x
Wartenberg R. Camptocormia. Arch Neurol Psychiatry. 1946;56:327.

What Motivates Us to Change?

Hayley Hollander/3 September 2024/ All MFN blog/

Humans are neurobiologically wired to seek out safety, convenience, and familiarity in our day to day choices. The repetition of these choices create our behavioral patterns.

Behaviors serve two purposes; first, to get something. Second, to avoid something.

Our behaviors cannot change until we become consciously aware of what environment and/or triggers are creating them.

Pre-Season Conditioning for Winter Athletes

Dr. Naomi Alberston/30 August 2024/ All MFN blog/

As a sports medicine physician, my job requires me to evaluate and treat injuries. What I am passionate about, however, is injury prevention and sport maximization! So, for those of you who don’t want to be “sidelined” for the ski season… read on and start training smarter!

Tens of thousands of skiers and snowboarders enjoy snow sports every year, however few prepare for the physical demands that these sports place on the body. Different sports use different muscles in different ways – if your muscles are prepared they will perform and injuries will be reduced. If you have been exercising all year and are merely switching into your “ski/snowboard” mentality, you should anticipate that you will need about 6 weeks for the body to adapt to the new activity and/or exercise before it’s ready to take on the challenges of the mountain. If, however, you have not been exercising, you will need a directed exercise program focused on the specific muscles required for at least 8 to 12 weeks prior to your first day on the slopes!

Depending on how aggressive a winter sport athlete you are, and how old you are, you should start with an assessment of where you’re starting from. I recommend having a baseline functional movement screening (FMS) done by a licensed physical therapist or certified strength and conditioning coach. This type of assessment can help to find your weaknesses and asymmetries to allow you to tailor your strength program to them. By doing this, you can minimize injuries and maximize your performance on the slopes! Starting your strength program early will allow you to enjoy the season to it’s fullest!

Warming up and stretching before hitting the slopes is another consideration. There are many schools of thought about warming up, however it is generally accepted that warming up muscles that will be used for a specific activity is a good way to avoid injuries such as muscle tears. A good warm up routine to use is to perform the activity you’ll be doing at about 1/3 to 1/2 the speed or intensity for 5 to 10 minutes. For example, start on an easy hill even if you’re an intermediate or advanced skier/snowboarder, remind yourself to keep form, look up, move your legs, engage your CORE, etc. Skipping the warmup can result in painful muscle tears that may take as long as 8 to 12 weeks to heal.

Stretching (Pre- and Post-Workout): Stretching your muscles after your warmup increases your flexibility and may help to prevent injuries. Additionally, if you incorporate a cool down into your workout you will increase your overall “fitness” and improve your cardiovascular health. Just 5 minutes of a brisk walk after your main workout can improve your cardiac tone and overall fitness. Believe it or not, the research shows that a cool down is MORE important than a warm up for fitness!

So, the secret to enjoying the slopes is easy… assess early, customize your strength training, and once the snow flies, start your warm up and stretching program on the hill. Happy winter!

Learn More: Specialized Education for Fit Pros

MedFit Classroom’s Sports Medicine Fitness Specialist online course is designed to provide fitness professionals with a thorough understanding of common sports injuries and recovery post-medical/surgical intervention with considerations in training, pre and post rehabilitation, nutrition and in some cases medication to support recovery in this population.

Advance your education and specialize with this 10-hour online course!

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.

The Neural Hierarchy and the Stroke Survivor

Pat Marques/23 July 2024/ All MFN blog/

“We have a brain for one reason and one reason only, and that’s to produce adaptable and complex movements.” This quote may come as a surprise. As we are often only concerned with our client’s muscles, joint, lungs, and hearts. The reality is that all training is brain training, we just don’t think of it that way.

Patients Need Personal Trainers: How personal training can impact millions

Dr. Grove Higgins/18 June 2024/ All MFN blog/

In the United States, 11.2 million people were diagnosed with obesity and/or diabetes over the last year.^(1,5) These are primary risk factors leading to stroke and total joint replacements, adding another 8 million people per year.^(6,7) This means that the fitness professional in the post-medical and post-rehabilitation space has more potential clients than they could hope to serve. The question is how to reach them and build a business around these problems.

Personal Trainer and marketer Joe Lemon has some advice. Two primary problems for trainers trying to innovate this post medical/rehabilitation space are trust and visibility. Both these problems are interrelated and so deserve to be tackled for this space to become profitable.

In the United States, less than 50% of physicians suggest patients go to a gym. Even less (20%) recommend a personal trainer.⁽⁴⁾ But the question is, why? First, we found a general ignorance of what personal trainers can do for their clients and, secondarily, if personal training was a safe, effective modality. This is partially due to a lack of standardization in personal training education and regulation across the USA. In addition, until recently, there has been a lack of specific training for fitness professionals in the medical fitness space that can be understood and trusted.

Even for those exceptional personal trainers who do provide the training to address specific clients’ post-medical/rehabilitation needs, there is a gap between their skills and clinicians’ knowledge that they exist. Joe has practical advice to close that gap and create a bridge to clinicians.

First, identify who these clinicians are. Sports medicine, orthopedic surgeons, neurologists, bariatric doctors and primary care physicians are all viable referral sources. Network and get to know someone who can make personal introductions for you directly to the doctor or their assistant or office manager, who is often the gatekeeper of the practice. Once you get the opportunity to talk to them, give them tangible, always take a pamphlet explaining your qualifications, education, and process. Providing them with hard copy printouts from the MedFit websites (medfitnetwork.org and medfitclassroom.org) are the most accessible sources of information you could use. And always, leave them with the material they can give their patients that link directly back to you in the form of business cards and pamphlets/brochures.

Lastly, get out and talk about what you do. Remember, communication is 7% what you say where 38% how you speak it, and 55% your body language.⁽³⁾ Getting in front of people these days is easier now than ever. Schedule talks at gyms and coffeehouses, video it, and post it online. The more you talk passionately about what you love doing, the better. Connect with your potential client recruit them to be your spokesperson to their physician for you.

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.

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