On June 18, the Second Annual Lackawanna River Heritage Association’s Explorer Bike Tour and Festival will take place at Mellow Park in Peckville, PA. Good luck to all of the riders from our area.
Biking is a wonderful way to enjoy the beautiful outdoors of NEPA. It offers many health benefits and can serve as a method of cross-training for other sports such as running. Regardless of your riding style, biking can improve your leg strength by strengthening the muscles of the hips (gluteals), thighs (quad and hamstring) and legs (calfs). And, biking offers an excellent cardiovascular workout.
To begin riding, pick a bike that suits your environment and interests: you can choose from road bikes, mountain bikes, or hybrid bikes. A road bike is best for long distance riding on paved roads. With a light frame and thin tires, it offers less friction on the road and faster speed. Mountain bikes offer stronger frames with wide tires to grip uneven terrain, and they are best used for off-road trails. Hybrid bikes are a cross between the road bike and the mountain bike, and they offer flexibility with limited use on both streets and off-road trails. While all types of bike riding improve fitness, mountain biking is unique in its requirement for strength, agility and enthusiasm due to the need to traverse rough terrain with obstacles such as rocks, boulders, logs, and streams.
If you are already a road cyclist who has become bored with biking on paved roads and tired of following the rules of street riding with cars, mountain biking may be for you. Enthusiasts such as Seth Jones, MD, his brother Vance Jones, DDS, and Anders Nelson, MD have enjoyed the trails of NEPA for many years. They even make an annual pilgrimage to Moab, Arizona, (mountain biking capital of the USA), to challenge their skills. The fact that they have returned home without crutches speaks volumes for their fitness levels and biking skills.
If you are going to try mountain biking, remember that it requires an investment in the right equipment. You will need a good bike made specifically for tough terrain. A high-grade frame, shocks, and brakes are also necessary. Finally, a good helmet and protective pads for knees, elbows, and chest may prove valuable.
With any style of biking, good technique is important. Warm up and cool down by pedaling on flat terrain at slow to medium speed for 10 to 15 minutes. This can prevent injury and limit lactic acid accumulation. Practice using your brakes and gears on many types of terrain. Learn to shift while riding over logs or through streams, and maintain a consistent pedal cadence. Develop a feel for your brakes. Learn to pump the brakes (feathering) and avoid a panic brake squeeze of the front brake, especially when going downhill, or you may be sent flying over the handlebars. (I have done this while mountain biking with my sons at Lackawanna State Park and it is not pretty!)
Biking, like all aerobic exercise, provides all of the following benefits and does so without the added stress of joint compression and the wear and tear associated with running and other full-weight-bearing exercises:
Prevention is the best way to manage musculoskeletal problems associated with biking.
First, you can prevent many problems through proper fitting. Second, keeping your equipment in good working order will help prevent accidents. Inspect your bicycle regularly, paying close attention to parts such as tires, chain, brakes, and pedals. Third, maintain a fairly good fitness level in order to bike safely. If you are a beginner, start slowly. Warm up and slowly bike for 10 to 15 minutes and build up over time. Practice the coordination of stopping, starting, shifting and braking. Work to improve the strength and flexibility of your hamstrings, quadriceps, calfs and gluteal muscles, as all of these are necessary to generate pedal force. Also try working on your balance, as it is needed for safety and can be practiced on and off the bike. Be aware that adaptive equipment can modify your bike for added comfort and safety. Consider adding soft handlebar tape, shock absorbers for the seat post and front fork, cut-out and gel pad saddle seats, and wider tires. Finally, WEAR A HELMET!
When starting bicycling, do not progress too quickly. A transition from inactivity to over-activity in a short period of time can cause overuse injuries such as tendonitis. Along with starting off slowly, you can avoid overuse injuries by cross training. Bike only every other day: on the other days, walk, run, swim, or participate in other sports such as tennis, golf, and racquetball. Make sure you take time off to recover after a long ride. Use ice and massage to sore muscles and joints after riding.
Remember, cycling should be fun! Pain from improperly fitted and poorly maintained equipment is preventable. Excessive workouts and training rides should be kept to a minimum.
SOURCES: American Physical Therapy Association
Local Trail Information:
Rail-Trail Council of NEPA:
Lynn M. Conrad
PO Box 32
Union Dale, PA 18470
570-679-9300
Lackawanna Heritage Valley Authority
Natalie Gelb Sofanelli, Exec. Dir
538 Spruce St. Suite 516
Scranton, PA 18503
570-963-6730 Ext 8202
Read “Health & Exercise Forum” – Every Monday. This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com.
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliate faculty member at the University of Scranton, PT Dept.
Summer is finally here and gardeners in northeast PA are anxious work in their gardens and enjoy the fruits of their labor. Last week, this column presented tips for gardeners for preventing hand and arm injuries such as carpal tunnel syndrome. This week’s column is dedicated to prevention of lower back and lower body injuries when working in the yard and for gardeners with disabilities….
A relaxing and enjoyable activity for many, gardening can turn dangerous without proper precaution as repetitive stress injuries, back pain, muscle pulls, can stem from raking, weeding, digging and pruning, can turn into serious problems if not treated appropriately. Since prevention is the best approach, the US Dept of Agriculture promotes warm-up exercises and injury prevention tips to help all levels of gardeners avoid serious and long-term injuries while enjoying this popular outdoor activity.
People with various disabilities enjoy gardening at different levels. For example, those suffering from neurological diseases with muscle weakness, paralysis and poor balance as well as those with musculoskeletal problems such as neck and LBP or hip and knee arthritis can safely enjoy gardening at some level. This outdoor labor of love is very therapeutic.
Warm up and stretching is important. Don’t garden first thing in the morning before you have a chance to warm up. Get up, go for a short walk, have breakfast and maybe warm up with a hot shower before working in the garden. Some stretches include; Chin Tuck – bring chin over shoulders; Shoulder Blade Pinch – pinch shoulder blades together; Standing Extension – bend backwards at the waist.
Note: These exercises should never be painful when completing them. You should only feel a gentle stretch. Hold the stretch10 seconds and repeat 5 times before you garden and every 20 -30 minutes while working. Should you experience pain, please consult your family physician or physical therapist.
The following guidelines to prevent injury and foster healthy gardening for those with and without disability:
- “Easy-Grip” tools are available for those unable to grip strongly. For example, hand shovels and weed cultivators that attach to the wrist/forearm with Velcro straps and tools with telescoping extensions are available. (www.wrightstuff.biz)
- Mobile Adjustable Stools – with arm rests and 2-3 steps that allow you to go from sitting upright to a position closer to the ground.
Source: Karen Funkenbusch, MA; Willard Downs, PhD.: U. S. Department of Agriculture - Agricultural Engineering Extension
If you missed Part 1 on this topic, click here to read about preventing hand injuries in the garden.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Columnist: Nancy N. Naughton, OTD, CHT
Today is Memorial Day and for many it is the official first day of planting a vegetable garden without fear of frost. While gardeners in northeast PA are anxious to work in their gardens and enjoy the fruits of their labor, a relaxing and enjoyable activity can turn dangerous quickly. Precautions are necessary as repetitive stress injuries such as shoulder and elbow tendonitis and carpal tunnel syndrome can stem from raking, weeding, digging and pruning. Additionally, simple scrapes, blisters, and bites can turn into serious problems if not treated appropriately. Since prevention is the best approach, the American Society of Hand Therapists (ASHT) promotes warm-up exercises and injury prevention tips to help all levels of gardeners avoid serious and long-term injuries while enjoying this popular outdoor activity.
ASHT recommends following these upper extremity warm-up exercises prior to gardening:
Note: These exercises should never be painful when completing them. You should only feel a gentle stretch. Hold 10 seconds and repeat 5 times. Should you experience pain, please consult a physician or hand therapist.
ASHT recommends the following guidelines to prevent injury and foster healthy gardening practices:
Nancy Naughton, OTD, CHT, is an occupational therapist and certified hand therapist practicing in NEPA at Professional Orthopedics.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Next Week, read “Prevent Injuries in the Garden: Part 2," which offers tips for gardeners with disabilities.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Contributor: Kevin McLauglin, SPT
Almost six months ago, many of us made New Year’s resolutions to get in shape and hit the gym regularly. Although we all had the best intentions from the start, as time goes by we are discouraged by our lack of immediate results, and we begin to waiver in our resolutions. If you still haven’t achieved your “beach body,” you may understand this phenomenon. The reality is that this loss of motivation often stems from the fact that people exercise inefficiently when they follow many of the common “exercise myths.” This article, written by Temple University doctor of physical therapy student Kevin McLauglin, will attempt to dispel some common exercise misconceptions and help you meet your goals.
One of the most common exercise misconceptions is that you should always stretch before exercise. Previously, stretching was thought to help prevent injury and loosen up muscles before vigorous activity. But, recent studies have shown this to be false. Stretching has been shown to have no effect on injury rates and may actually decrease the quality of performance immediately following stretching. Meaning, if you were to stretch right before a race, you may actually run slower than you would have without stretching. The best way to prepare for exercise is with a short dynamic warm-up such as a light jog or five minutes on the bike. You should still incorporate stretching into exercise, as flexibility is an important component of fitness, but it is best when done after exercise.
One misconception that has become incredibly widespread among gym-goers is that low repetitions paired with heavy weight equal gains in muscle size and high repetitions with less heavy weights equal increased muscle definition. This is only half true. Muscle growth, or hypertrophy, is a complex process. The basic idea is that when muscle fibers are stressed adequately, they will respond with an increase in size in order to accommodate the increased load. This is referred to as the “overload principle.” The best way to accomplish this is by lifting relatively heavy weights for a low number of repetitions (4-6) in a short period of time (short burst strength). Conversely, higher repetitions (12-15) will lead to increased muscle endurance. This will increase an individual’s ability to repeat movements over time. However, these higher sets of repetitions may have little effect on muscle size. The misconception lies in the belief that one form of exercise is superior to the other to increase muscle definition, or “tone.” Muscle definition is best achieved through the management of body composition. By adjusting your diet and exercise intensity, you can change the ratio of muscle to fat in your body. People with lower body fat percentages demonstrate more clearly defined muscles. Therefore, moderate weight with a moderate number of repetitions (8-12) will lead to a combination of strength and endurance, and is generally referred to as functional strength.
Another strength training misconception has to do with the two- or three-week plateau. Many beginners experience significant strength gains in their first two to three weeks of training and then level out, or plateau, in the following weeks. This can be very discouraging to a new exerciser. A little known fact to most gym patrons is that early strength gains have to do mainly with improvements in nerve function rather than increases in muscle strength. Simply put, someone just beginning to strength train is learning to use these muscles more effectively in their first few weeks and, as a result, will experience rapid strength gains early on. These strength gains have little to do with actual muscle strength and are more indicative of improved coordination during the strengthening exercise. The subsequent plateau should not discourage the beginner, as this is a normal occurrence. Actual muscular strength gains should be expected 6-8 weeks after beginning training. Creating variety in your program can help you avoid peak performance: this idea is the hallmark of popular programs like the P90X workout.
The last exercise misconception has to do with the intensity and duration at which people feel they must exercise. Too often, we see exercise displayed in the media as a long and grueling process. This is not necessary for the majority of people just looking to get, or stay, in shape. The current guidelines for physical activity listed by the Center for Disease Control for adults 18-64 is 2 hours and 30 minutes of moderate activity (i.e. brisk walking) per week. This is a manageable goal for those looking to incorporate exercise into their lives simply to be healthy. For those looking to lose weight or gain muscle mass, slightly more intensive routines may need to be established.
The best way to begin exercising regularly is to set obtainable goals. You should begin with an overall goal such as running a 5k within 6 months, and then set incremental goals along the way, such as running 1 mile without stopping within 2 months, and running 2 miles within 4 months. Based upon the goals you have set, you can make an exercise schedule. This schedule should be realistic and specific.
Regular exercise can be incredibly rewarding. For this reason, exercising is one of the most popular resolutions every year. By setting goals and a manageable schedule, you can ensure that you are among the few who keep their exercise resolutions.
Guest Contributor: Kevin McLaughlin SPT, Temple University, (Doctor of Physical Therapy 2011), submitted this column as the 2011 runner-up of the Dr. Paul Mackarey Health Care Journalism Award in Physical Therapy.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Contributor: Erin Kane
Horseback riders should treat their bodies like athletes do. They should perform warm-up exercises, use heat, and stretch before activity. And in the off-season or on non-riding days, they should perform a strengthening and conditioning program. Riders must use good judgment and be safe. Helmets are a must! Keep yourself, your horse, and your equipment in good condition. Obey rules. Dress for weather and visibility. Keep a first aid kit on hand.
All exercises are performed on an exercise ball to simulate the instability experienced when riding on a horse
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Contributor: Erin Kane
Last Saturday May 7th was Kentucky Derby Day! This legendary event is followed by the Preakness Stakes on May 21 and the Belmont Stakes on June 11th to complete the famous U. S. Triple Crown of horseracing. No horse has won the crown since Affirmed in 1978.
Horseback riding is an exciting form of sport and exercise for many people in NEPA. This series is written in response to a mother’s request for information about the prevention and treatment of injuries for those involved in horseback riding.
Falls – are the cause of the most serious injuries in horseback riding. While sprains, strains, bruises, and contusions are common, they are usually not serious. However, fractures and head injuries may require emergency care.
Many falls and serious injuries can be prevented by following several rules.
Neck and Lower Back Pain: can be caused by the spine absorbing the shock and motion of the canter gait or sitting trot. However, neck pain can also occur from a whiplash type injury sustained when the rider is “left behind” in midair over an obstacle.
To absorb shock on the neck and back, use a method called “posting.” Posting is rising up and down in the saddle in rhythm with a two-beat trot gait of the horse. In the canter gait, you can avert lower back ache by assuming a two-point position in the saddle. This is a slightly elevated and forward position, with the body supported by the heel and leg instead of the seat. Prevent whiplash by practicing with a good trainer, who can help you improve your timing and technique.
Hip/Knee Pain: It is not unusual to have achy, stiff hips and knees after long riding sessions. This is due to the fact that these joints are constantly in a flexed position. Dressage riders may be more vulnerable to hip pain due to the outward rotation of the hips in that particular riding style. Also, the prolonged leg separation may strain and overwork the hip muscles of the inner thigh, especially in the novice and occasional rider.
Ankle/Calf Pain: Ankle and calf results from the use of a “heels down” position, which helps maintain stability and balance in the saddle.
Good pre-riding warm-up, stretching and conditioning can help prevent problems in the knee and ankle (and will be discussed in more detail next week). A flexible stirrup, which has evolved over the last decade, can also help prevent ankle soreness.
Skin Chafing – most commonly found in the calf area due to friction. This is very preventable by using chaps or tall boots.
Kicked – may be inadvertent, due to a horse reacting to a fly or bee.
Bitten – inadvertently, while hand-feeding the horse.
Stepped on – inadvertently, while washing a horse or leading it from pasture.
Head injuries are serious and require immediate medical management. Riders who have experienced a concussion can display a wide variety of symptoms.
Symptoms: Classic symptoms of loss of consciousness, confusion, memory loss, dizziness and/or balance problems may be present in some people with mild concussion, while others may not show obvious signs that a concussion has occurred. Post-concussion symptoms can be subtle and may go unnoticed by the rider, trainer or family.
Prevention: Take lessons, ride with a trainer, and ride a proven horse. Always wear a helmet.
These are very common in horseback riding and are rarely serious.
Symptoms:
Bruises: a bump or bruise can cause the skin to turn purple, brown or red in color.
Strains: are injuries to muscles or tendons from overuse or sudden overstretching.
Sprains: are injuries to the ligaments which connect the bones. It can be caused by a twist or fall or awkward sudden movement.
Treatment: RICE: Rest, Ice, Compression, Elevation
If the pain or swelling is not improved in 1-2 days, or if you cannot bear weight on the extremity, see your doctor.
A & D Ointment – to prevent friction and promote healing of skin that is vulnerable to irritation. Chaps and Body Glide can help reduce friction.
Visit your doctor regularly, and listen to your body.
Keep moving, eat healthy foods, and exercise regularly.
Guest Contributor: Erin Kane, RN, MSN, is the owner of Sugar Mountain Farm in Dalton, PA
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Next Week – Horseback Riding Part III: Exercise and Conditioning for Horseback Riding.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Contributor: Erin Kane
Saturday May 7th is Kentucky Derby Day! This event is followed by the Preakness Stakes on May 21 and the Belmont Stakes on June 11th to complete the famous U. S. Triple Crown of horseracing. No horse has won the crown since Affirmed in 1978.
Horseback riding is an exciting form of sport and exercise for many people in NEPA. Last month, a mother requested a column about the prevention and treatment of injuries for those involved in horseback riding. As I only ride about once a year and am no expert on this matter, I have engaged the expertise of my good friend and equestrian enthusiast Erin Kane. I had the pleasure of spending a beautiful fall afternoon at Sugar Mountain Farm in Dalton with Erin, her husband Dick and her 10 horses. Erin has a Master of Science degree in nursing, which adds to her knowledge on equestrian health and safety. You will find Erin’s experience, passion and enthusiasm for the sport enjoyable and informative. For those who don’t think horseback riding is a legitimate sport or form of exercise, just ask Erin to show you her biceps!
Western Riding is a style of horseback riding that evolved from the ranching and warfare traditions brought to the Americas by the Spanish conquistadors in the 16th century. Both equipment and riding style evolved to meet the needs of the cowboy in the American west. Long hours in the saddle, often at high speeds and over rough terrain, influenced this style of riding. The need to control the horse with one hand and use a lariat with the other also influenced its design. Western saddles are much deeper and larger than English saddles and have a prominent horn for wrapping the lariat. This allows the rider to balance the hips and shoulders over a deep seat and maintain an erect upper body and head.
Hunter or Jumper Riding is a style of English horseback riding that arose from the tradition of fox hunting. The saddle is much smaller than the Western saddle, and the rider must hold the rein in both hands. The English hunter horse is trained to walk, trot, canter, gallop, and jump over natural-looking obstacles to simulate fallen trees or brush that might be found on a hunt. This rider has an erect but relaxed posture with body weight transferred to the heels. The stirrups are shorter than in western mounts to allow leg contact with the horse at the inner thigh and calf, which helps maintain balance while jumping.
Cross Country/Eventing is an equestrian jumping endurance test and is one of the three phases of the sport eventing that test speed, endurance and jumping. The saddle and position are similar to hunter or jumper riding.
Classical Dressage is a style of English horseback riding that evolved from cavalry movements for the battlefield. The stirrup length is longer than the hunter saddle, and the rider is not as low in the saddle. This allows the rider to maneuver the horse more freely in all directions, as needed to escape in battle. Modern dressage horses compete by demonstrating complex and beautiful dance-like movements.
Saddle Seat is a style of English horseback riding designed to show off the high trotting action of certain horse breeds. It finds its history in the plantation tradition of the American south, where these movements were needed by overseers when traversing the fields. This rider sits back in the saddle behind the horse’s center of balance, allowing the horse to use his front legs to step up.
Guest Contributor: Erin Kane, RN, MSN, is the owner of Sugar Mountain Farm in Dalton, PA
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Read Horseback Riding – Part II
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Columnist: Jennifer Hnatko
With the warmer weather tugging us outside, spring begs us to enjoy the sun with an energy that can only be found after a long season of indoor captivity. The outdoor exercise and physical activity that accompany warmer weather can boost your health and mood as you start moving, shed “winter weight,” and absorb some Vitamin D. But there is another activity that can improve your health during this season of free time and new-found energy: volunteering. April is National Volunteer Month, and many organizations are welcoming volunteers who have decided to donate hours and resources for the first time.
Social engagement is a major component of overall wellness. A study published in the British Medical Journal in 1999 followed 2,761 people age 65 and older who participated in a variety of activities over a span of 13 years. Ultimately, the study found that those who focused their time on social activities (such as volunteering or spending time with friends) were just as healthy as those who focused their time on exercising. Social interaction has even been shown to improve immune function according to Ohio State University immunologist Ronald Glaser. When this social interaction takes the form of volunteering, it provides additional benefits, especially for certain groups of people.(1)
When you volunteer by giving your time, it can boost your subjective well-being, a term that describes your happiness and your
MMPTC staff with toys to donate to Children’s Advocacy Center
perceived quality of life. According to some studies, this effect may be greatest among older volunteers. As people age, their social roles change as their children leave home, they retire from their careers, and their active social groups dissolve. The loss of these social roles can make one feel that her importance and value have decreased. However, volunteering may counteract the negative effects of role losses, and therefore create a positive impact on subjective well-being.(2)
When you volunteer by giving money and goods, your overall feelings of contentment improve. The stress of financial hardship and uncertainty can have severe effects on your happiness. But during times of economic distress—whether it is in the larger political landscape or in your personal life—volunteering can decrease the negative emotional impact of financial loss and insecurity. A quick search on job loss and depression yields advice from numerous sources that suggest you should start volunteering after a job loss. When you are able to give of what you have and see yourself in comparison to those who have less, this new-found perspective can decrease the desperation of your own situation. And when you volunteer your time, you also gain the additional benefits of social interaction.
MMPTC staff serve lunch at St. Francis of Assisi Kitchen.
Locally, there are many charity organizations that will put your volunteered time and money to good use. Two organizations that my co-workers at Mackarey & Mackarey Physical Therapy Consultants wanted to help through the gift of time and goods
were the St. Francis of Assisi Kitchen and the Children’s Advocacy Center. The office donated money to host a day of meals at St. Francis of Assisi Kitchen and staff also gave their time by serving lunch on another day. Staff donated money and time to the Children’s Advocacy Center by collecting donations and then shopping for stuffed animals to give to the center. The toys will go to children who enter the center as victims of abuse and neglect.
The needs of the Scranton area are fulfilled by numerous local charities that would benefit by your gifts of time and money. With spring and summer approaching, use your increased energy, the beautiful weather, and maybe even some of your vacation time to help yourself by helping others.
To learn more about the Children’s Advocacy Center visit http://www.cacnepa.org or call 570-969-7313. To learn more about the St. Francis of Assisi Soup Kitchen, visit http://www.stfranciskitchen.org or call 570-342-5556.
Sources:
[1] “Life of the Party: Study shows that socializing can extend your life.” 2 April 2011. WebMD Inc. 30 Jan. 2005. <http://www.medicinenet.com/script/main/art.asp?articlekey=50788>
[2] George, Linda K. “Still Happy After All These Years: Research Frontiers on Subjective Well-being in Later Life.” Journal of Gerontology: Social Sciences, 65B(3), 331–339. March 16, 2010. Psychsocgerontology.oxfordjournals.org 3 April 2011.
Photos:
CAC Photo: MMPTC staff with toys to donate to Children’s Advocacy Center:
(Front Row, From Left): Tina Evans, PTA; Jen Hnatko; John Bedford, DPT;
(Back Row, From Left): Janet Caputo, PT, OCS; Paul Mackarey, PT, DHSc, OCS, Owner, Mackarey & Mackarey Physical Therapy Consultants
St. Francis Photo: MMPTC staff serve lunch at St. Francis of Assisi Kitchen.
(From Left) Dominque DelPrete, Mackarey & Mackarey Physical Therapy Consultants; Thomas (Chick) DiPietro, Chef and Volunteer Coordinator, St. Francis Kitchen; Jen Hnatko, Mackarey & Mackarey Physical Therapy Consultants
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Guest Columnist: Jennifer Hnatko – Jen Hnatko, has a BA in English from the University of Scranton and is employed at Mackarey & Mackarey Physical Therapy Consultants, LLC.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
Today is Patriot Day, a celebrated event in New England. It is also a special day for runners from all parts of the globe, as more than 25,000 of them conquer 26.2 miles in the Boston Marathon as over 500,000 spectators cheer them on. Since I can’t attend the race, I’d like to wish all of the runners from Northeastern Pennsylvania who are participating in the marathon good luck.
First held in 1897, the Boston Marathon is the oldest annual city marathon in the world. This event, often considered the “Masters” of running, is one of the five “World Marathon Majors,” with the other four historically held in Berlin, Chicago, London, and New York.
Runners competing at this level constantly try to improve performance through training, diet, nutrition, mental focus and equipment. And, to advance to the next level, it is critical to limit exercise-induced muscle soreness from excessive training. One product purported to control post-exercise soreness has become popular over the past few years among members of this elite group: compression socks.
In 2009, compression socks burst onto the running scene when people witnessed Paula Radcliffe, one of the top female marathon runners, wearing what appeared to be knee-high socks as she ran the Boston Marathon and other major events. In fact, so many people took notice that the sock she wore, 2XU Compression Racing Socks, became the 2009 Product of the Year! Today, the company offers two socks: one worn while running to improve performance, and the other worn after prolonged activities to reduce exercise-induced muscle soreness.
Most people recognize compression socks as the tight knee-high support stockings worn to prevent blood clots after a surgical procedure such as a knee or hip replacement. They are made with a special fabric and weave design that provide graduated compression (stronger compression at foot and ankle and less at the top of the sock) to promote better circulation and movement of fluids from the foot, ankle and calf back to the upper leg and, ultimately, to the heart. The theory that compression socks help runners relies on the idea that they facilitate the movement of stagnant fluid filled with lactic acid and other byproducts of exercise away from the legs and toward the heart, thereby rushing fresh blood, nutrients and oxygen to the legs. This exchange fosters the healing of micro-damage to tissue and promotes more efficient use of the muscles. If the product holds up to scientific scrutiny, compression socks could significantly benefit long distance runners, cyclists, triathletes, soccer players and others participating in endurance sports.
In 2009, The Journal of Strength and Conditioning Research published a study suggesting that wearing compression socks significantly improved running performance, but similar studies have failed to support this claim. However, one finding that literature supports is that compression socks can improve the rate and magnitude of recovery when worn by soccer players and runners. A study in The British Journal of Sports Medicine confirmed this finding, and reported that the benefits of compression socks are more obvious for long-duration activities or when running 10km or more.
Only time will tell if the benefit of compression socks for runners is a fact supported by scientific research or a fad based on placebo effect. Current wisdom suggests that these socks may offer value and benefit for activities of long duration (more than 1 hour), long distance running (more than 10km), and when worn after prolonged activity to expedite recovery from exercise-induced muscle soreness. If you are an athlete who falls into one of these categories of activity, this product is worth a try. However, as with all new equipment, you should try the product during practice and only use it during competition if your training was successful. If you hesitate to use compression socks while running, consider wearing them after a prolonged training session or competition to reduce exercise-induced muscle soreness. If you are de-conditioned and attempting to begin a fitness program or if you are a novice weekend athlete, you may see the greatest benefit from compression socks, as the improvements recorded in well-trained athletes were minimal.
2XU Compression Racing Sock – www.2XU.com
Two socks are available – one for racing and one for recovery
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
Muscle pulls, especially hamstring strains are very common in spring sports in Northeastern Pennsylvania in great part due to our climate. A hamstring strain is a tear of the muscle fibers of the muscle group in the back of the thigh called the hamstring. The hamstring muscle is a group of three muscles that run from the back of the hip (lower pelvis), crossing the back of the knee and attaches to the knee bone (tibia). Last week’s column presented the cause and symptoms of a hamstring strain. This week will be dedicated to the diagnosis, treatment and prevention of this injury. New research shows that these injuries can be prevented by following a specifically designed intensive training program.
Your family physician will examine the back of your leg to determine if you have hamstring strain. Sometimes, pain in the buttocks and back of the leg can be referred from you lower back if the sciatic nerve is inflamed. In more advanced cases, you may be referred to an orthopedic surgeon for further examination and treatment. An X-ray, MRI or bone scan will show the extent of the tear and if the bone is involved. The diagnosis will determine if your problem is minor, moderate or severe.
There are many conservative options. You and your family physician or orthopedic surgeon will decide which choices are best.
A recent study in the British Journal of Sports Medicine determined that a training program specifically designed to prevent hamstring injuries is effective, especially for the competitive athlete. This program includes:
SOURCES: Journal of Physical Medicine & Rehabilitation and American Academy of Orthopaedic Surgeons
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email:drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
