Of the hundreds of thousands of runners that have participated in a marathon in the last three decades, over two-thirds have experienced severe and performance-limiting depletion of carbohydrate reserves, also called “bonking” or “hitting the wall”. As many as 40% of runners “hit the wall”, and many of these can’t finish the race due to a lack of energy for metabolic processes.

Researchers from Harvard Medical School in Boston, Massachusetts recently published an article in PLoS Computational Biology finding that muscle mass distribution, liver and muscle glycogen density and intensity (speed) all play a major role in the ability to complete a marathon.

The message here is that when participating in an endurance event, ensure that you have adequately trained your muscles and metabolic system. Fuel up before, during and after to ensure success and practice energy management and nutrient timing during your training sessions.

Read an abstract of the article here.

Again and again we come across studies that find physical activity decreases risk for various types of cancers, but it is less common to come across a study that compares occupational, household and recreational physical activities.

A team of researchers from the University of Calgary, Canada recently published an article in Cancer Causes and Control finding that in women, only recreational activity, specifically low-intensity activity reduced the risk of endometrial cancer. Furthermore, sedentary occupation increased risk with every 5 hours/week of sedentary activity.

The bottom line is to go out and have fun! Make time for yourself, get your blood flowing and decrease your risk of endometrial cancer and possibly other cancers as well.

Read an abstract of the article here.

As the ski and snowboarding season approaches, here is something to think about. Globally, it is reported by ski patrols and ER departments that head injuries account for 9% to 19%, and neck injuries for 1% to 4%, of all injuries. Head and neck injuries are the most common cause of severe trauma, death and serious injury among skiers and snowboarders, but the incidence of injury can be reduced.

Researchers from the Faculty of Medicine and Health Sciences at the University of Calgary, Canada performed a literature review with meta-analysis to determine if helmet use affected the incidence of head and neck injuries.  The researchers found that helmets do reduce head injuries and do not increase neck injuries. The article was recently published in the Canadian Medical Association Journal.

The bottom line is clear that helmets should be worn by skiers and snowboarders, regardless of age or experience.

Read an abstract of the article here.

A sedentary lifestyle is a behavior clearly identified with an unfavorable lipid profile and being overweight or obese. Exercise and diet are often recommended for weight loss and to improve cardiovascular health, but many people don’t know where to start. Here researchers find clear and beneficial results testing a specific protocol that modestly decreases calories by 175-200 kcal/day and requires moderate intensity exercise (55-85% HR max) on an indoor bike for 45-minutes, 3 times/week.

Researchers from the Human Biomechanics Laboratory at the Universidade Castelo Branco, Brazil published an article concluding that modest calorie restriction and moderate exercise can result in weight loss and improve blood lipid profile. Forty young and overweight women participated in the 12-week study.

The message is clear that diet with calorie restriction (1200 kcal/week) and indoor cycling (three 45-minutes sessions/week) proved to be an excellent strategy to reduce weight and improve blood lipid/cholesterol profile.

Read an abstract of the article here.

Load carriage has been associated with increased risk of upper and lower limb musculoskeletal disorders with women suffering significantly higher injury rates than males. Despite the increased risk for women, there is very little research and no formal recommendations as to what limits should be, especially for women.

Researchers from the Biomechanics Research Laboratory at the University of Wollongong, Australia decided to study the effects of load and duration in female recreational hikers. Based on the results of the study, the researchers recommend that women do not exceed loads greater than 30% of body weight to minimize postural changes that could lead to injury.  The study was published in Applied Ergonomics.

This is one of the first evidence-based studies to examine the effects of load on physical health parameters in female recreational hikers. Listen to your body and limit the loads you carry to 30% of your body’s weight. Gradually increase your distances and happy hiking!

Read an abstract of the article here.

Post-partum depression isn’t uncommon after childbirth, but it usually passes within a few weeks. Depression can occur due to many reasons, including physical well-being. Here, researchers compare the effects of a group-based physical therapy and education program vs. a group based education program alone in 161 post-partum mothers.

Researchers from the University of Melborne, Australia, recently published the article in Physical Therapy finding that exercise-based post-partum physical therapy reduces depression by as much as 50%.

The message here is that exercise can do more than help your physical well-being; it can help your emotional state too. Speak to your physician about rehabilitation after post-partum and enjoy this special time in your life.

Read an abstract of the article here.

Patello-femoral syndrome (PFS) is one of the most common causes of knee complaints, particularly in active people and athletes. There are many different causes of patella femoral syndrome, and it is difficult to pinpoint one specific cause. However, the most common causes include structural mal-alignments, poor flexibility, strength deficits at the quads, hips, and core, and biomechanical issues at the foot and ankle. Essentially PFS involves the patella tracking in the femoral groove, guided by the quadriceps muscles, which are attached to the patella.

In a recently published article in the Brazilian Journal Revista Brasileira de Fisioterapia, researchers used electromyograms (EMG) and magnetic resonance imaging (MRI) to assess the muscle activity in each of the quadriceps muscles and to assess the angles of the patella during maximum voluntary isometric contraction (MVIC) at 30 degrees knee flexion. Researchers found that the vastus lateralis was more active than the vastus medialis in those with PFS. Additionally, they found differences in the tilt angles of the patella.

Here researchers found imbalance in the activity of the quadriceps muscles and an association with the angle of the patella. The underlying causes of patello-femoral pain must be addressed or the symptoms may continue to worsen.  Ask a certified personal trainer or physical therapist about exercises you can do to help you strengthen all muscles of the quadriceps, paying special attention to the vastus medialis.  Include exercises to improve range of motion, flexibility and core strength.

Read an abstract of the article here.

Heat illness during practice or competition is a leading cause of death and disability among U.S. high school athletes. An estimated 7.5 million students participate in high school sports annually translating to a weighted average estimate of 9,237 annual illnesses nationwide.

The Center for Disease Control and Prevention (CDC) recently published an article in Morbidity & Mortality Weekly Report concluding that the highest rate of time-loss heat illness was among football players, 4.5 per 100,000 athletes, a rate 10 times higher than the average rate (0.4) for the eight other sports. Time-loss heat illnesses occurred most frequently during August (66.3%) and while practicing or playing football (70.7%).

Consistent with guidelines from the National Athletic Trainers' Association (NATA), high school athletic programs should implement heat-acclimatization guidelines (e.g., set limits on summer practice duration and intensity). Athletes, coaches, athletic trainers, and parents/guardians should be aware of the risk factors for heat illness, follow recommended strategies, and be prepared to respond quickly to symptoms of illness. Coaches should stress maintaining proper hydration before, during, and after sports activities.  

Read an abstract of the article here.

Carpal Tunnel Syndrome (CTS) can be associated with any condition that causes pressure on the median nerve at the wrist resulting in pain or loss of function.  Women are three times more likely than men to develop CTS. There is much debate as to both the cause and best treatment of CTS.

An article was recently published in The Journal of the Canadian Chiropractic Association, finding that compression treatment reduced symptoms and improved function over a 6 month period following treatment.

In this randomized controlled trial with crossover design, 37 patients underwent 15 treatment sessions (EXP), and 18 patients were in the control group (CON). After serving as controls, 15 of the 18 control patients then followed the protocol of 15 treatment sessions (CROSS). Treatments consisted of ischemic compressions at trigger points located in the axilla of the shoulder, the length of the biceps muscle, at the bicipital aponeurosis and at the pronator teres muscle in the hollow of the elbow. The EX group had 67% improvement, CROSS group had 50% improvement.

If you are experiencing carpal tunnel syndrome, this non-invasive treatment may help alleviate symptoms and increase function, so speak to your physician about your options.

Read an abstract of the article here.

Approximately two-thirds of Americans are overweight (25-29.99 kg/m2) or obese (≥30 kg/m2), as defined by body mass index (BMI). The odds of sustaining an injury are 15-48% greater among overweight or obese individuals compared to normal weight individuals. Musculoskeletal injuries have been shown to increase linearly with increasing body mass index (BMI). In addition to injury, obesity alters immune function and increases risk of infection.

Researchers from the Department of Health and Physical Activity, at the University of Pittsburg, recently published an article in the International Journal of Behavioral Nutrition and Physical Activity. Researchers conducted an 18-month clinical trial that emphasized exercise as part of a weight loss prevention program. 397 sedentary adults with BMI between 25-40 kg/m2 participated in either 150, 200, or 300 minutes/week or were in the control group.

The results confirmed that risk of injury and frequency of cold/flu/respiratory infection increased with increased BMI and decreased as participants lost weight from an exercise program. Additionally, exercise prescription as part of a health program did not increase risk of injury.

The message here is that exercise is not only safe, but very beneficial in health. Click here to calculate your BMI and choose an activity you enjoy!

Read an abstract of the article here.