Know when to ice or heat an injury

Bradley Dunlap, M.D., an orthopaedic surgeon specializing in sports medicine at NorthShore Orthopaedic Institute who has been treating elite-level hockey players since 2009 shared in the Daily Herald Newspaper that as an orthopaedic surgeon and sports medicine specialist, one of the questions I get asked the most is: “Should I use heat or ice to treat an injury?”

With warmer weather drawing bicyclists, runners and walkers outdoors, now is a good time to set the record straight. Understanding how heat and ice work on the body may serve as a useful guide as to which to use.

Ice is a potent vasoconstrictor. This means the blood vessels shrink in size and less blood flow reaches the injured area. Some studies have shown ice to be as effective as post-surgical medications for pain control. It should be used if the area is swollen or bruised. In the case of a joint injury, initially applying ice always is the answer. The initial swelling around joints related to an injury of our ligaments, tendons or cartilage not only hurts, but prolongs our feeling of stiffness and alters our gait. The ultimate time to return to full sport activity, therefore, will indirectly be related to the initial swelling.

When it comes to icing, it’s good to remember the helpful acronym R.I.C.E. — Rest, Ice, Compression and Elevation. Stop doing activities that are causing you pain; ice in intervals of 10 to 20 minutes at least three times per day; wrap the injured area with an elastic bandage — tight but not too tight; and elevate whenever you can. Try this for two to three days after an injury — if you don’t notice an improvement, see a doctor as soon as you can. In cases where your knee or ankle immediately balloons up, seek orthopaedic attention.

Heat serves as a muscle relaxer. Heat vasodilates, or opens blood vessels in our muscles and soft tissues. The increased blood flow seems to promote a healing response. It can reduce tightness and help quell spasms and soreness while carrying oxygen and nutrients to the injury.

Heat, unlike ice, isn’t so cut and dry. Muscles are a different beast than joints, and there is less of a one-size-fits-all solution, particularly when it comes to necks and backs. Heat will generally penetrate to the deep muscles better than ice, but sometimes ice will also be beneficial for strains, sprains and tweaks.

The presence of substantial bruising in a fresh muscle injury may indicate an active bleed, and in this scenario it is helpful to initially ice to minimize the amount of bleeding in the injured area.

Similar to icing, heating should be done in intervals of 10 to 20 minutes at least three times per day. This typically is done for two to three days following a mild muscle injury. As the injury feels better, it often is helpful to apply heat to the area before stretching. If the injury persists, seek medical care immediately.

No study conclusively has shown superiority of ice versus heat. If you seek medical attention, remember to ask your doctor which modality applies best to your injury. It’s important to listen to your body both during and after application of ice and/or heat. No one knows what is helping and what is potentially hurting better than you.

Five Secrets for Steadier Workouts

Rachel Bachman wrote in the May 22, 2017 edition of the Wall Street Journal that many of us vow to get to the gym—then life intervenes. But 21% of U.S. adults do manage to get enough exercise, and these people have some common traits and habits. They are consistent but not rigid. They have open minds about what defines “exercise.” And they have different motivations than the weary conscripts who enroll at the gym on New Year’s Day.

Here are some habits of those who exercise frequently that just might help the rest of us:

They work out at the same time most days. – A study published in April in the British Journal of Health Psychology examined 181 people who exercised an average of 300 minutes a week—twice the federally recommended minimum.

Most of those people picked a regular time to work out and stuck with it.

“When things become predictable you don’t need to invest in much thought,” says the study’s lead author, Navin Kaushal, a postdoctoral fellow in preventive medicine at the Montreal Heart Institute, University of Montreal.

Being in a certain environment at a certain time of day “brings up a mental script of the behaviors and you go into autopilot.”


They have a streamlined pre-exercise routine with visual cues. In another study published in 2017 and led by Dr. Kaushal, new gym members were asked to create cues to prompt them to exercise. A cue might be running clothes, shoes and headphones laid out on a dresser. The plan is that when a runner wakes up, he sees the cues, dresses and dashes out the door.

After eight weeks, members of the study’s experimental group were 1.7 times more likely to meet physical-activity guidelines than those in a control group.


 

They’re more flexible than infrequent exercisers about how long or vigorously they exercise.  Active people are less likely to have all-or-nothing definitions of physical activity, according to a study soon to be published in BMC Public Health. The study looked at 40 women, 11 of whom said they exercised at least three times or two hours a week.

“The old-school belief was, you set a goal, it’s a bull’s-eye. You hit it or you miss it,” says the study’s lead author, Michelle Segar, director of the University of Michigan’s Sport, Health, and Activity Research and Policy Center. “But life is messy. When you’re more flexible, you’re able to shift your position, your stance, do something less. It removes the psychological punishment of ‘Oh, I failed.’ ”

If a frequent exerciser’s workday spills into her hourlong spin class, for instance, she might still hit the gym to pedal 20 minutes on her own.


 

An increasing number of active people are widening their definition of exercise.

Many people think exercise has to last at least 30 minutes and make you sweaty and exhausted. Dr. Segar’s ongoing research suggests that frequent exercisers increasingly view things like walking meetings and family bike rides as things that “count” as exercise.

Steve Rabinowitz, a 41-year-old government analyst in Greenbelt, Md., has been working out about five days a week since he turned 40. He mostly does high-intensity interval training workouts using a free site called Fitness Blender, but recently tried Pilates and ballet-inspired barre workouts and enjoys them.

“I push myself when I feel like I can, but when I can’t, that’s OK too,” he says. “I really try to listen to my body.”

During a recent work training he attended, Mr. Rabinowitz climbed five floors of stairs to a meeting room eight times over two days—sometimes sprinting, sometimes walking. He says he enjoys exercise more since he’s expanded his options.


 

They’re more likely to exercise for pleasure than for weight loss or other long-term health goals.

A study published in 2016 in the Journal of Consumer Research recruited 61 gymgoers at a University of Chicago weight room. Researchers randomly sorted them into two groups and gave each group six exercise options, such as biceps curls or dead lifts.

People in one group were told to choose the exercise they most enjoyed, while the people in the other group were told to choose the exercise most useful for their health goals. Both groups were instructed to do as many sets of their selected exercise as they could.

People who chose an exercise for enjoyment completed an average of 29 reps, compared with 19 reps for those who chose the exercise they thought would help them with health goals. That was true even though the two groups chose similar exercises with similar amounts of weight.

“If I really care about having a healthy heart, that’s what gets me to the gym,” says Kaitlin Woolley, the study’s lead author and a Ph.D. candidate at the Booth School of Business at the University of Chicago. “But that’s not what keeps me there.”

Got 10 Minutes? Use this Go4Life® Video to Help Make Your Legs Stronger!

If you want to build muscle in your legs, it’s important to do lower body strength exercises. Climbing stairs, getting up from a chair, and even preventing a fall are everyday functions that can improve when your legs are stronger. Do the 4 lower body strength exercises in this Go4Life video consistently and see the positive impact it can have on your leg strength!

Fun Exercises For Parents And Child Workout At Home.

Kelly Joyner, the founder of RegularityFitness, shared that body fitness is part and parcel of healthy living. And not just for mums, for toddlers too. Thanks to technology and video games, our kids are more vulnerable to poor health and obesity due to lack of exercise. They can sit playing their games all day long if left unmonitored, only getting up to grab a snack or to go to the little room. So how do you ensure your kids are involved in regular exercises like you? You can’t possibly drag them to the gym with you. Besides, gym policy restricts kids. Well, most of them do. Then there’s the fact that kids don’t like to do anything that doesn’t has the word “fun” imprinted in them. They can’t possibly see exercising as fun, can they now?

But of course, they can! As long as mommy or daddy shows them it’s fun.
There are tons of exercises for parents and their child for home exercise. They aren’t too hard to torture your child, no, not at all. They aren’t also so soft that the parent can’t feel the impact. These exercises involve a blend of both play and serious work out, so as to keep the whole process interesting enough for the kids to want to get involved. After all, you don’t want a grumpy kid throwing tantrums at you whenever you mention “exercise”.

Safety First.

Weights and dumbbells are a little too much for your kids. In fact, work-out experts’ advice the use of weights only after the age of at least 21, when our bones have matured and stopped growing any further. Before then, lifting your own weight is exercise enough. Remember to do these exercises together with your child, encouraging them while counting how many of them you do you get to build teamwork and trust while doing them. Get soft work out floor mats. Rubber ones are the most ideal as they don’t slide over on the floor. Here are a few exercises for parents and their child you would want to consider at home.

1. Push-Ups.  This one in particular exercises the arms and the chest. Get a soft mat for you and your child. Get down on both your hands and knees, with the knees together and hands apart, slightly wider than your shoulders. Bend the elbows to a 90 degree angle while keeping your abs tight. Push up till you straighten your hands, then get down again.
For your child, they can do it “bent-knee” style where they get to bend their knees. It is simpler for them in that position as they have to get used to lifting their own weight. Repeat about 5 times for your child and 10 – 15 for the parent. Joke about how that exercise will give them arms as strong as superman’s or wonder woman’s and see how enthusiastic your child will get.

2. Planking.  Lying on the floor stomach down, place your elbows on the floor keeping your arms at a 90 degree angle. Use them as the pivot to rise up on the tip of your toes, keeping your back straight and abs tight. Draw your belly button in, towards your spine and hold that position for about 15 to 30 seconds if your child can hold it for that long. To make it fun, you can challenge your kid that whoever holds it longest, gets to have a yummy cup of yoghurt. You’ll of course let them win, wink.

3. Side Leg Raises.   Get on the floor and lie on your side, resting your weight on your elbow. Your other arm should rest straight on your body. Now lift the leg that isn’t in contact with the ground, as high as you can, keeping it straight. Repeat a few times switching legs. Your child will love this one, I promise.

4. Sit-ups   This one can be a little challenging even for the parent, but why not make it fun all the way? The easier way to do this is “knees-up” style. Lie on the floor, back down and tummy facing the ceiling with your knees raised. With your hands over your chest in a criss-cross manner, lift your upper body till your head comes close to your knees.
You can do it in turns, with your child holding your legs down onto the floor so you don’t raise them. Switch up and do the same for your child. This can be a fun exercise as it encourages team work between you and your child.

5. Butterfly Kicks.  It is not time to go outdoors, on the lawn. Lie on your back, abs tight and raise your legs just barely above the ground. Now flutter-kick them. It has a tickling effect on the abs region. I guarantee, your child will laugh all through this exercise. Laughing will most likely make the abs loose, but what the heck! It’s a lot whole of fun!

6. Go Climbing!  The parent may have to invest in an outdoor climber machine for children. It needs to be colourful, with hoops and elevated slumps. Get a strong enough one that can support your weight to, as the exercise bit of it needs to be as involving as possible. Make this the last work out as it has a nice blend of work and play to it. Kids go bananas for climbing games.
Climbing and monkey hopping on the hoops is a great exercise for parents and their child as it builds up confidence, physical strength in such a fun way, your child won’t even realize it’s actually a workout activity.

Author Bio:

Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1

Stay Active This Summer and Win Prizes

The Healthy Lombard Foundation Board is pleased to announce that its 2017 Flat Apple Summer Activity for kids ages preschool through high school will begin June 1, and extend until August 12. Participants do not have to be residents of Lombard but do need to register.

Participation is as easy as 1, 2, and 3.

First, a parent or guardian may click on the Facebook link at the top of the Healthy Lombard website at www.healthylombard.com and then click “Sign Up” or he/she may use the link on the Flat Apple 2017 Page of the website. WHEN REGISTERING, Once registered a confirmation email will be sent with a link to the 2017 Flat Apple logo. Downloading or printing the logo speeds check in makes check in at events.

Second, the parent or guardian “Likes” Healthy Lombard on its Facebook Healthy Lombard Selfies page, www.facebook.com/healthylombardselfies to enable posting Selfies and Videos.
Third, the student participates in any or all of the Flat Apple Activity. There are 4 ways to have fun:

  1. Go to a designated site BETWEEN June 1 and August 10. (i.e. Guest Services Desk, Located Lower Level below The Eatery at Yorktown Mall, (the list can be found on both the Healthy Lombard’s Flat Apple 2017 webpage and Calendar Page), show the Flat Apple logo, participate in their activity, and then fill out a raffle ticket.
  2. Find the Flat Apple 2017 Geocache sites. (The coordinates will be listed on the Flat Apple web page and emailed out to participants.) Take a selfie with the Flat Apple Geo Sign, post it on the Facebook Healthy Lombard Selfies Page. (Healthy Lombard will fill out one raffle ticket for each participant per site/per day.)Continued …
  3. Create a 1-minute or less video on a healthy topic using Facebook Live, Instagram, or similar app. (ideas are on the Healthy Lombard Flat Apple 2017 website). Post it to the Facebook Healthy Lombard Selfies Page or the Facebook Healthy Lombard Page. (Healthy Lombard will fill out one raffle ticket for participants for each posting that is approved.)
  4. Take a selfie of the participant doing something healthy (swimming, playing ball, etc.) using Instagram or a similar app. Post it to our Facebook Healthy Lombard Selfie Page. (Limit – 1 photo per day.)

 

THE FINE PRINT:

  • The participant (preschool – high school age individual) MUST BE registered by a parent or guardian to win.
  • Although Flat Apple activities are open to children from preschool to high school, some events are age-specific so please check event information on the Flat Apple 2017 Page of the Healthy Lombard website.
  • Individuals participate in activities at their own risk.
  • Students may participate in more than 1 activity per day but cannot repeat an activity (i.e. student could do 1 geocache photo, 1 selfie photo, 1 video, and 1 site activity each day but cannot do 2 or more of the same type of activity each day.)
  • Registering grants permission for photo of participation (not name) to be posted on the Healthy Lombard Internet sites.
  • Raffle drawing will be held at the August Healthy Lombard Partner Board Meeting. Winners will be notified by email or phone and their FIRST names will be posted on the Flat Apple 2017 page of the Healthy Lombard website. If the ticket belongs to a child that is not registered, he/she cannot win and the prize will go to a child that is registered.

 

 

According to Healthy Lombard Foundation Board President Jay Wojcik, “We are hoping to attract both athletic and non-athletic child and, through having a great experience, motivate those kids to stay active during the summer.

 

Raffle Prizes will include a bike, Beat headphones, exercise equipment, gift cards, etc. Winners will be selected at the August Healthy Lombard Partner meeting.

If a child is not pre-registered they may be registered any time prior to August 12. However to save time, it is highly recommended that participants preregister.

 

Wojcik added that, “Everyone who participates is a winner since they will be rewarded with a summer full of healthy activities. Flat Apple 2017 is an easy way to have a fun time this summer and spread the message that if we are going to win the challenge to curb Childhood Obesity everyone needs to be involved. Children mimic adult behavior so everyone needs to model a healthy and active life style.”

Five Benefits of Home Based Exercise

College of DuPage Nursing Student Jessica Dickerson asks, “Are you interested in how to enhance your workout so it is more efficient for your schedule?”  If so, here are some reasons  Jessica found that explain why working out at home is fun and effective!

  1. 1.  Home workouts fit your schedule. – The convenience of working out at home is significant. Finding time in the day is a significant barrier to starting and maintain an exercise plan. A person can work out on their own time and not worry about hours at a gym or recreational center. There is also no waiting for a machine. For people concerned about safety for their children and themselves, a home based workout program can provide a source of indoor physical activity. There are also numerous options on sites like YouTube, which helps avoid becoming bored with workouts.
  2. Home Based workouts can improve the health and fitness level of senior citizens.  – Studies have shown that home based workouts reduce falls and improve balance in senior citizens. Falls are one of the biggest reasons for injuries in senior citizens. Improved balance and strengthened muscles in the legs can reduce shuffling of the feet.
  3. Working out at home can be just as beneficial as going to the gym. – Home based workout can help improve blood pressure. Hypertension or high blood pressure is a major health risk in the United States and is a contributing factor in heart attacks and strokes. A study done on individuals with limited access to community-based exercise programs, found that using home based workouts instead, resulted in reduced blood pressure.
  4. Home based exercise can boost the health of prediabetic and diabetic patients. – There is evidence that home based exercise can improve A1C in diabetic patients. A recent study on diabetic veterans shows a reduction in A1C numbers after a home based exercise program.
  5. Home based workouts are an effective way to lose weight.  – Working out at home can help Home based exercise can lead to weight loss and a reduction of the waist to hip ratio. Studies have shown that participants who used a home-based workout instead of a community based workout, were able to reduce their waist size. Reduction in the waist to hip ratio also has positive affects for pre-diabetic and diabetic patients.

References
Farinatti, P., Monteiro, W.D. & Oliveira, R.B. High Blood Press Cardiovasc Prev (2016) 23: 395. doi:10.1007/s40292-016-0169-9References

Sutton, S., Narayan, P., Namata-Elangwe, I., Aiken, M., Kheirbek, R., Korshak, L., Helen, S., & Kokkinos, P. (2016). Home-based And Hospital-based Exercise Interventions Improve Hemoglobin A1c In Diabetic And Pre-diabetic U.S. Veterans: 1938 Board #90 June 2, 2: 00 PM – 3: 30 PM.. Medicine and Science in Sports and Exercise, 48 (5 Suppl 1). http://dx.doi.org/10.1249/01.mss.0000486611.74643.76

Taylor, M., Lord, S., Brodaty, H., Kurrle, S., Hamilton, S., Ramsay, E., . . . Close, J. (2017). A home-based, carer-enhanced exercise program improves balance and falls efficacy in community-dwelling older people with dementia. International Psychogeriatrics, 29(1), 81-91. doi:10.1017/S1041610216001629

 

 

 

“Move More with Go4Life!” during Go4Life Month 2017

It’s not too early to start planning for Go4Life Month 2017, coming in September. This year’s theme — “Move More with Go4Life®!” — challenges older adults to step up their activity by working out more frequently, for longer periods of time, or with more intensity. Each week will target one of the 4 exercise types recommended for older adults.

Looking for ways to participate?

  • Week One (Endurance): Organize a community or mall walk
  • Week Two (Strength):  Workout to Go4Life upper body and lower body strength videos
  • Week Three (Balance): Raise awareness about balance and falls prevention using Go4Life Tip Sheets and NIHSeniorHealth videos
  • Week Four: (Flexibility): Do group stretching to Go4Life flexibility videos 

Stay tuned for more ideas, resources, and details to help you plan for Go4Life Month 2017.  

If you would like to share ideas, get more information, or have questions, contact us at go4life@nia.nih.gov.

High BMI increases diabetes risk

Being overweight is less likely to cause a heart attack or kill you than it is to increase your risk of diabetes, according to a new study of identical twins, the American Heart Association News reports.

Researchers used a nationwide Swedish twin registry to find twin pairs with identical DNA but different body mass indexes, or BMIs. While conventional medical wisdom has long suggested that heavier people are more likely to have premature heart attacks than lean people, the new study suggests otherwise.

The research, published online recently by JAMA Internal Medicine, followed more than 4,000 genetically identical twin pairs with differing BMIs from March 1998 to January 2003, and followed up with them through 2013. The study compared the risk of heart attack, death and Type 2 diabetes. Read more

5 Things During Every Workout to Burn More Calories

POPSUGAR author Jenny Sugar suggests that committing to regular workouts is one way to lose weight and get strong, but if you want to maximize your time, here are five things you should do at every single workout to burn more calories and reach your goals faster.

  1. Change up your routine: While you may be a runner or yogi at heart, always doing the same workout is bound to make you hit a plateau; it can also lead to overuse injuries that could prevent you from exercising at all. Try to switch up your workouts every single day to keep your body and brain guessing. Mix up the types of exercise you do, the equipment you use, the order you do things, and the speed or weight. If you absolutely love doing a certain type of workout a few times a week, like running, pick a new route or focus on adding hills or sprints to mix things up.
  2. Get speedy: When doing cardio, whether it’s running, cycling, swimming, or jumping rope, include short bursts of fast-paced intervals, which are proven to help you burn more calories and target belly fat. Start off easy by adding five 30-second intervals to a 30-minute workout, then increase the interval time and frequency as you build your endurance. Here’s a 45-minute walk-run-sprint interval workout you can try.
  3. Work smarter: Why just work the legs doing lunges when you can also work the arms by adding in an overhead press? Do compound movements that work more than one part of the body, and you’ll not only burn more calories by working harder, but you’ll save time, too. Include these multitasking moves in your next workout.
  4. Go longer: Tack on an extra five minutes to your workout, whether it’s cardio or strength training. More exercise means more calories burned — 25 to 50 more!
  5. Build muscle: Muscle mass burns more calories, so your goal should be to keep building muscles. So even if you’re doing cardio, like going for a bike ride, tack on some bodyweight exercises or a quick dumbbell session.