There are more opportunities today than ever before to participate year-round and “specialize” in a particular sport. This is no more evident in any sport(s) than baseball and softball, especially here in the South due to our great weather conditions. I will briefly discuss some information on what I think are the two most important factors, throwing volume and poor strength/conditioning, concerning arm pain in throwers.
Just finished a VO2 max/metabolic efficiency test with a great local runner here at our Peak Performance Lab, Evans, GA. It’s a test that provides you with some invaluable, unique “data” that can really help fine tune your training. As mentioned in a previous post, building your “aerobic base” is critical early in the season. During the test, I like to take the runner or cyclist through various low intensity speeds or wattages to see how their metabolic system handles the changes in intensity. Specifically, how does your body fuel those intensities?
2015 is here and it’s a great time for all triathletes to begin “base training,” otherwise known as “Building the Aerobic Base.” Are you looking for a place in Augusta, Ga to discover your aerobic base? This is the all too often neglected component of a complete triathlon training program, and the time is now for getting started.
The Lactate Threshold (LT) , also known as the “Ventilatory Threshold” is a critical exercise point to understand for the endurance athlete. The LT is the point at which the demands of the exercise outdistance the body’s ability to exchange oxygen and carbon dioxide in a balanced fashion.
As exercise intensity increases during a run, bike, or swim the body will produce lactic acid as a bi-product of aerobic metabolism without enough O2. The amount of lactic acid will not be able to be kept in balance by the aerobic metabolic machinery. This excess lactic acid spills into the bloodstream and the body buffers the lactic acid with sodium bicarbonate. The result is the production of carbon dioxide (CO2) which must be removed through the ventilatory/pulmonary system. In the Peak Performance Lab, we fit a specialized mask and harness system to you while you are running on the treadmill or cycling using our Computrainer Lab System. This mask collects breath-by-breath measurements of the O2-CO2 exchange. After the running or cycling test, our state-of-the art system analyzes the gas exchange data and we plot your Lactate Threshold. The LT is then linked with a HR, speed or power output, and rate of perceived exertion (RPE) to help you know this data point during your training and competitions.
Knowing your LT can help you to improve training and performance significantly. Without knowing your LT, you may go out too fast exceeding your LT too early and crashing…if you’ve ever gone out “way too fast” and bonked you crossed your LT early and body began to shutdown to improve your blood chemistry and remove that lactic acid. Check out the Peak Performance Lab page for more information on testing the LT. Good training is smart training!
We evaluate and treatment many patients whom have undergone total knee replacements. In this blog, I wanted to discuss some of most important points for patients to understand prior to or during rehabilitation for total knee replacement.
Here at Peak Rehabilitation, Fitness, and Performance Center, we target restoration of joint range-of-motion as a primary emphasis in early TKA rehab. Specifically fully straightening the knee (knee extension) is a critical component to allow for normal walking and standing without pain or dysfunction. We accomplish this with an early emphasis on hamstring and gastroc (calf) muscle stretching as well as passively stretching the knee by sitting and propping the affected ankle to allow the knee to straighten with gravity. Manual knee stretching (mobilizations) are also an effective way to help improve knee straightness (extension).
Improving your knee bending, also known as “flexion”, is also an early emphasis and we utilize different treatment approaches again to improve this important component of proper knee function. It is important to really get a lot of ice and elevation to your knee to help reduce your soft tissue/joint swelling as a very swollen knee will not bend very well. Sitting on the side of a table, rocking chair, porch swing, or even the tailgate of a pickup truck and gently swing/bending your knee can help you improve your knee flexion. In the clinic we utilize different positions and exercises as well as manual stretching and riding a stationary bike to help improve your knee bend.
Early motion is the key when you are talking about rehab after Total Knee Replacement so get that ice going and get that knee moving…remember Motion is Lotion!