Marin Movement Center Physical Therapy Blog

Marion Kregeloh, PT, CFP provides health information for physical therapy, osteoporosis, chronic pain, physical therapy, orthopedic therapy, Feldenkrais, in the Marin Movement Center blog.

WEEKEND WARRIORS OR WHAT WE CAN LEARN FROM THE TORTOISE AND THE HARE

Posted by Marion Kregeloh
Marion Kregeloh
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on Saturday, 31 December 2011
in Exercise

 

Statistics show that most weekend warrior injuries happen to people over age 30; especially to those who used to be very active and whose work and family committments prevent regular, weekly exercise. The second most common reason for such injuries is an inactive period, such as after injury, with a sudden resuming of intense workouts.

 

Each day, 10,000 Americans visit the emergency rooms for sports or exercise-related injuries. Most common injuries are muscle strains as well as tendon ruptures such as the achilles tendon or chronic tendonitis.

 

Harvard studies from 2004 show that healthy male weekend warriors (who exercised 45 to 135 minutes once or twice a week) live longer than those who didn't exercise at all. Conversely, males who had healh problems including high blood pressure or cholesterol or who smoked, did not live longer.

While they theorized that for healthy men, some exercise is better than none, they also pointed out that men with health problems require regular exercise interventions since positive impacts such as lowering blood pressure are only shortlived.

 

For anyone who wants to stay fit and maintain or improve their overall health problems, the steadiness of exercise is a crucial factor. Here are two reasons why exercising on the weekend only does not promote enough health nor prevent injuries:

1. Our bodies need time to rest. After weight-training, our muscles need up to 48 hours to recover and after a cardio-vascular workout we need 24 hours between sessions.

2. Sprains and strains are most likely to occur when we overexert ourselves.

 

If you want to prevent injuries, here are a few healthy steps to follow:

1. Spread your workouts over several days throughout the week.

2. Warm-up such as walking or biking at a moderate pace.

3. Cool down gradually after a work-out, then stretch.

4. Avoid any pain during exericse. If you experience sharp or stabbing pain, stop immidiately and apply ice. Visit a doctor should the pain not subside within two days.

5. Think "Form" when you exercise. You always want to be in your best alignment in order to prevent overuse.

6. Other important considerations are weight management, hydration, cross training, diet and stress management.

 

Consider beginning the new year with a healthier exercise regime. Maybe the tortoise is right after all: "Slow but steady progress wins the race".

 

For more information,contact Marion Kregeloh, PT, CFP at 415.924.6226, Ext. 36.

 

 

Marion Kregeloh, PT, CFP

 

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www.MarinMovement.com

Phone: 415-479-1765

Fax: 415-479-1755

 

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Female Athlete Triad - Causes and Cures

Posted by Marion Kregeloh
Marion Kregeloh
Marion Kregeloh has not set their biography yet
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on Sunday, 22 February 2009
in Exercise

Sports and exercise are part of a balanced, healthy life style. When sports is taken to an extreme, some girls are at risk for a condition called female athlete triad.

This is a combination of three conditions: eating disorder, amenorrhea and osteoporosis. A female athlete can have one, two or all three of this triad.

#1 Eating disorder: girls want to lose weight for better performance in their sport discipline. The eating disorder can range from leaving out certain foods such as fat to more serious disorders like anorexia nervosa or bulimia nervosa. Low self esteem and stress can cause disorderd eating.

#2 Amenorrhea: A girls's period may become irregular or stop altogether when exercising intensely while not taking in enough calories. Once the body weight falls too low, estrogen levels decrease affecting the menstrual cycle. ( it is normal for teen girls to miss periods occasionally and not every girl who experience this has athlete triad).

#3 Osteoporosis: Low estrogen levels and inadequate diet, especially lack of calcium, can lead to osteoporosis. This condition weakens the bones in reducing bone density and affecting healthy bone formation. Osteoporosis may lead to stress fracture and can ruin a girl's athletic career.

The teen years are crucial for bone formation and usually bones reach their peak bone mass in that time of life. Lack of calcium, low estrogen levels and underweight can have a lasting effect on the bone health later in life.

Who is at risk for female athlete triad? Competitive athletes, girls who participate in sports that classify them by weight such as rowing and marital arts, or sports that emphasize thin apperance such as figure skating, diving, ballet and ballet.

The truth is that girls who are fit and active enough to compete in sports, do not improve their performance when losing weight. Since those girls usually have more muscles than fat, what gets starved is the muscle when losing weight.  When body weight is normal in teen girls, yet weight loss occurs, the hormonal cycle and bone building processes are negatively affected.

What can be done? It is important to address the physical and emotional issues. A doctor will take a medical history, possibly order labwork and bone density testing. Once diagnosed with athlete triad, the girls will work with a nutrionalist, exercise specialist or physcial therapsit and psychologist.

 

Tips for female athletes:

Keep track of your periods. Dont's skip meals or snacks, consult with a nutritionist who works with teen athletes.

Remember: It is about your body and your life!  Not your coach, parents or team mates have to live with any damage to your body. Enjoy your sport and do not sacrify your health.

 

If you have any questions, please contact Marion Kregeloh, CFP, PT at 415.479.1765.

 

Marin Movement Center - Helping Your Body Thrive

Your source for physical therapy in Marin

Locations in San Rafael and Larkspur

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