Motion Creates Emotion

Posted on January 5th, 2012 by Andries

Welcome back everyone. 2012 is here and exciting times await us! Just to get you all motivated and moving, here’s a couple of reasons why you should be physically active:

Does physical activity instigate optimism and consequently happiness?

Optimism has been associated with enhanced inspiration, perseverance, and performance. Physical activity could influence optimism through mastery of experiences, through its impact on reducing anxiety and lowering levels of depression, and enhances self-efficacy. Therefore the hypothesis stated that active individuals are more optimistic and less pessimistic than their less active counterparts.

What would life be without physical activity or exercise?

It’s the time where you become one with the environment and just loose yourself and generate energy from it. It’s been found that when individuals don’t participate in any physical activities, they become lazy, and get this feeling of constant tiredness. But when you exercise, you feel energetic, relaxed, and motivated. Therefore being more physically self-efficient and decreasing the state of anxiety. Pessimistic people on the other hand are found to be more inactive due to increased fear of potential failure, therefore leading to higher levels of depression because of their low physical self-efficacy.

Being positive in life and being optimistic depends on every individual him/herself. It is all an indication of how strong you are psychologically, emotionally and physically. But without any physical activity, you feel lethargic and depressed. Optimism gives you control over your environment and attributes to a more positive outlook upon exercise and life itself.

Kavussanu, M. & McAuley, E. (1995). Exercise and optimism: are highly active individuals more optimistic? Journal of Sport and Exercise Psychology, 17, 246-258.

Hope you all have a great year and looking forward to sharing more knowledge and experiences with all of you during 2012.

If you have any queries or questions or need more info on anything that interests you, leave a comment and I’ll add it to InSession.

STAY INJURY FREE BY BEING ACTIVE

Barefoot running… Good or Bad?

Posted on December 20th, 2011 by Andries Lodder

Article 1

“Changes in gait and EMG when walking with the Masai Barefoot Technique”

Claims by manufacturers:

The Masai barefoot technology (MBT) is used as a treatment option within the field of physical therapy to treat leg, back or foot problems.
They constructed a shoe with a rounded soft sole in anterior–posterior direction underneath the heel area, providing an unstable base of support with a rocker bottom. The function of the shoe is to transforms flat, hard, artificial surfaces into uneven surfaces, simulating the effect of walking barefoot, therefore stimulating the muscle activation in the foot continuously.
The shoe forces people to walk more upright and thereby improving posture and is therefore used with patients with chronic back pain, as well as for patients with foot or circulatory problems where it is believed that the MBT shoes stimulate the intrinsic musculature of the foot and increases the blood flow.
It is also used as a proprioceptive tool thereby enhancing ankle stabilizing musculature.
Sports people use these shoes because it is believed to strengthen their leg muscles by wearing the shoes during their daily activity.

The purpose of the present study was to investigate how MBT changes the gait pattern and muscle activation.

Research Findings:

When compared to walking in regular shoes, the cadence, stride length, step length, and walking speed were significantly decreased during the MBT condition.
Stride time and single support significantly increased during the MBT condition.
Movement patterns around the ankle joint showed major changes. Dorsiflexion angle at initial contact was increased and with these changes muscle activity of the lower extremities, especially the gastrocnemius and tibialis anterior, were found to be more prominent and more forcefully. The vastus lateralis and medialis were also found to have a greater muscle activity level as well as a greater degree in flexion during the stance phase of the gait cycle, which could have a negative effect on patients with knee problems.
Subjects walked slower and with smaller steps as consequence off a decreased stride length due to decreased in hip flexion and ROM as well as a slower cadence.

Romkes, J., Rudmann, C. & Brunner, R. (2006). Changes in gait and EMG when walking with the masai barefoot technique. Clinical Biomechanics. 21 (1): 75 – 81.

Article 2

“In-shoe pressure distribution in “unstable” (MBT) shoes and flat-bottomed training shoes: A comparative study”

Claims by manufacturers:

MBT shoe is designed to recreate a natural uneven walking surface to reduce problems caused by today’s rigid soled shoes and hard ground.
The shoe is designed with an unstable rounded sole that distributes plantar pressure more equally and reduces the concentration of pressure on the heel.
These shoes offer an additional form of conservative management for a number of foot and lower limb pathologies.

The aim of this study was to systematically assess the effect of the MBT shoe on plantar pressure.

Research Findings:

The study revealed significant differences between the plantar pressure patterns found in individuals wearing MBT shoes compared to those found when they were wearing training shoes.
Increased plantar pressures were found under the forefoot and toes, with a decrease in pressures under the midfoot and heel.
The MBT shoes distribute the pressure more evenly across the metatarsals during loading phase.
The rounded sole of the MBT design leads the individual to balancing on the front of the shoe were you have a even distribution of pressure over a greater surface area.
Results indicate that the MBT shoe may be an effective aid to relieving midfoot and heel pressure.

Stewart, L., Gibson, J. N. & Thomson, C. E. (2007). In-shoe pressure distribution in “unstable” (MBT) shoes and flat-bottomed training shoes: a comparative study. Gait Posture. 25 (4): 648 – 651.

Windlass Effect

“A windlass is a hauling or lifting device consisting of a rope wound around a cylinder that is turned by a crank. The rope is analogous to the plantar fascia, and the cyclinder is analogous to the metatarsophalangeal joints” (Newmann, 2002, pp. 506).

When standing on once toes, or contacting of extrinsic plantar flexor muscles, the calcaneus raises and thereby shifting the distribution of body weight from the heel to the forefoot, or in this case over the metatarsal heads. Due to the hyperextension of the metatarsalphalangeal joints, the plantar fascia stretches and creates an increase angle of the medial longitudinal arch. Therefore strengthening the midfoot and hindfoot. With this occurring, the contraction of the intrinsic muscles provides additional reinforcement to the arch (Newmann, 2002, pp. 506).

Abnormal Pronation

Abnormal pronation mimics the effect of a foot with pes planus, or flat foot. This puts a limitation on the amount of height of a rise up on tiptoes. Accompanied with pes planus, comes a poorly supported medial longitudinal arch. Due to the lack of hyperextension of the metatarsalphalangeal joint, creates an unstable midfoot and forefoot due to the distribution of body weight being uneven over a area with little support were the arch remains flattened (Newmann, 2002, pp. 506).

Other Factors

Weak extrinsic plantar flexor muscles could lead to loss in amount of lift of the heel.
Lack of recoil and stretching ability of the plantar fascia could lead to the same.
Abnormal supanation would shift body weight to lateral side of foot and decrease stability of the foot.

Streches

Posted on December 18th, 2011 by Andries Lodder

Tips For Stretching

The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance.

The following key points should be remembered whilst stretching:

Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body’s natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.
After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells.
If you’re wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.
Never bounce whilst you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts.
Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
Whilst stretching you should feel some slight discomfort, if you don’t feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.
Stop immediately if you feel any severe pain.
Remember to breathe regularly and rhythmically, do not hold your breath.
Start with your legs, and work up the body, in order not to miss out any stretch.

Adductor Stretch

Sitting on the floor with the soles of the feet together, place your hands either around your ankles or lower legs. Keeping your back straight gently open out the knees towards the floor, applying a steady stretch onto your adductor / inner thigh muscles. The elbows can be pressed against the inner knee to increase the stretch. Avoid pulling up on your feet during the stretch.

Make sure you warm-up prior to stretching.
Hold for a period of 20 / 30 seconds.
Stop immediately if you feel any pain.

Calf Stretch

Standing one foot in front of the other, feet comfortably apart, both feet facing forward, front leg bent (knee over ankle joint), back leg straight, back straight.Press the heel of the back leg into the floor until a stretch is felt in the calf muscle in the back of the lower leg. If no stretch is felt, slide the heel slowly backwards, keeping the foot on the floor.For improved stability and a greater stretch, push against a wall.

Glutes (Buttocks) Stretch

Sit up with your left leg out straight, and your right leg crossed over at about the knee joint, placing the foot flat on the floor. Using your right arm, pull the bent left leg slowly across, until you feel the stretch in the right buttock region. Simply reverse both leg and arm to do the other side.

Hamstring Stretch

Lie on your back, bending one leg keeping that foot on the floor, to prevent you lifting your buttocks during the stretch. Raise your other leg, holding it either side of your knee joint, to gradually pull the leg towards you. You should feel the hamstring muscle stretching at the back of this leg. Concentrate on keeping your buttocks on the floor, and keeping the stretched leg as straight as possible.

Lower Back

Lie on your back, with your legs bent up towards you. Keeping your upper back firmly on the floor, gently lower your knees to one side, hold for about 20 seconds, then repeat on the other side. Allow your lower back to rotate naturally to the side, however if any pain is felt avoid this stretch.

Upper Back

Whilst on all fours, look down towards the floor, then push your shoulders as high as they can go. This stretch is often called a cat stretch, due to the motion made. Aim to hold in the stretched up position for 10 seconds before repeating.

HIP FLEXORS

Place one leg forward with your knee above your toe, and the other stretched back with that knee touching the floor. Your hands can be placed on the front leg or floor to aid balance. Slowly push the pelvis forward until you feel the stretch in the upper thigh / hip flexor muscle of the rear leg.

The Effect of Spinning on Sweat Rate

Posted on December 18th, 2011 by Andries Lodder

While studying Exercise Physiology at Wits, we did this research project. I thought I’d share it with you all.

Abstract

Aim.

The purpose of this study was to investigate what effects spinning have on sweat rate under certain environmental conditions and to investigate what other variables contribute to sweat rate changes.

Methods.

Sixteen healthy regular spinners took part in a 45-minute spinning class on three separate days. Pre and post nude body weight, amount of water consumed, heart rate and ratings of perceived exertion (RPE), dry- (T_DB) and wet-bulb temperatures (T_WB) and were measured throughout the duration of the spinning class.

Results.

A linear relationship between sweat rate and RPE and weight loss were correlated. Therefore an increase in RPE caused an increase in sweat rate, which lead to an increase in body weight loss post spinning (R² = 0.3569; R² = 0.3693; respectively; p < 0.05). No significant difference was observed for T_DB, T_WBand relative humidity between each of the three days (p = 0.3532; p = 0.4933; and p = 0.4580; respectively; p > 0.05).

Conclusion.

During a high intensity spinning class, the greater the RPE, the higher the sweat rate, and the greater the post spinning body weight loss. Additional studies need to be done under different ambient conditions, to determine whether a change in those conditions would have an effect on sweat rate.

Keywords:

sweat rate; spinning class; fluid replacement

Aim

Spinning has hit the world by storm. More and more people, including cyclist, take part in spinning classes due to everyday lives getting busier and national roads more dangerous to cycle on, leaving less time for exercise in the outdoors. Spinning, being an indoor event in a controlled environment, simulate a high intensity training session, but being indoors, the effects on and of the human body will be different than it would be outdoors. Therefore the question arose of what effects occur on the body during a spinning class, what effect does it have on sweat rate under certain environmental conditions, and therefore to investigate what other variables contribute to sweat rate changes.

Materials and Methods

Subjects

Sixteen (3 males and 13 females) healthy regular spinners, aged 31 ± 10 years (mean ± SD) and mass 67.2 ± 10.5 kg, volunteered to participate in this study. The experimental protocol was approved by the University of the Witwatersrand Committee for Research on Human Subjects (M020804) and all subjects gave written consent before participation.

Experimental procedure

Volunteers were recruited from Planet Fitness Spinning Studio, Wanderers, Johannesburg. The same instructor conducted all three spinning classes at similar intensities on three separate days at 5pm during the month of October 2006, in an enclosed air-conditioned environment. Before the start of the spinning class they completed a questionnaire that assessed spinning history, fitness levels and daily hydration and health status.

Before and after each class, nude body weight was measured using an electronic scale (SECA Alpha scale, Model 770, Germany). The spinners were asked to empty their bladders before measuring their pre-spinning weight and to towel off any excess sweat before measuring their post-spinning weight. The amount of water they consumed during the class was determined by measuring the amount of water in their bottles before the class, and the amount remaining at the end of the spinning class.

All participants wore Polar Heart Rate Monitors (FS3C model; Polar Electro, Kempele, Finland) for the duration of the class. Heart rate (HR) was recorded every 5 minutes from the start of the spinning class. Rate of perceived exertion (RPE), an indicator of how hard they felt they were working, was determined every 5 minutes using the 10-point Borg Rating scale (Borg, 1970).

Dry-bulb temperature (T_DB) and wet-bulb temperature (T_WB) were measured every 10 minutes using a Whirling Psychrometer (Haden, England). Relative humidity was calculated using a psychrometric chart.

Statistical analysis

Data are shown as mean ± standard deviation unless otherwise stated. A Spearman’s correlation was used to determine the relationship between RPE and sweat rate and amount drunk. A Pearson’s correlation was used to determine the relationship between sweat rate and percentage of heart rate maximum, heart rate maximum, weight loss, amount drunk and average heart rate, as well as between average heart rate and amount drunk. A paired t-test was used to analyze for differences in body weight before and after the spinning classes. A one-way ANOVA test was used to determine the relationship between T_DB, T_WB and relative humidity. All statistical analysis was performed using GraphPad InStat version 3.00 for Windows 95, GraphPad Software, San Diego. California USA. Statistical significance was set at P< 0.05.

Results

Subject characteristics, significant results, physiological responses and ambient environmental conditions during the spinning class of the 16 spinners are represented in Table 1 below.

Table 1 – Table showing weight fluctuations, water consumption, and sweat rate during a spin class in the 16 spinners, as well as the ambient environmental conditions (mean and SD).

	Age (yrs)	Body Weight before (kg)	Body Weight after (kg)	Body Weight loss (kg)	Amount drunk (l)	Sweat rate (l/hr)	*T_DB (°C)**	T_WB (°C)**	Relative Humidity (%)


Mean	31	65.3	64.7	0.4	0.405	1.1	20.1	14.6	57.7
SD	10	10.5	10.6	0.3	0.263	0.3	0.6	0.2	2.5
*T_DB: Mean Dry-bulb temperature for 3 the days
*T_WB: Mean Wet-bulb temperature for the 3 days

Body Weight

We observed a decrease in overall body mass (0.4 ± 0.3 kg) for all participants, which were only statistically significant, but not biologically significant (p = 0.0003; r = 0.9996; 95% confidence interval of the difference: 0.2083 – 0.5542, respectively).

RPE

We observed a significant relationship between RPE and sweat rate (y = 2.4759x + 2.692; R²= 0.3569; p 0.05).

Figure 1 – Linear relationship between RPE and sweat rate (litres/hr)

Sweat Rate

We found a significant relationship between sweat rate (litres/hr) and weight loss (kg) (y = 0.5923x + 0.2942; R²= 0.3693; p 0.05).

Figure 2 – Linear relationship between sweat rate (litres/hr) and weight loss (kg)

Ambient Conditions

We observed no significant difference for T_DB, T_WB and relative humidity between each of the three days (p = 0.3532, F = 1.136; p = 0.4933, F = 0.7500; and p = 0.4580, F = 0.8339; respectively; p > 0.05). Table 2 below represents the mean and standard deviation differences in T_DB, T_WBand relative humidity during the three separate days of spinning.

Table 2 – Dry-bulb temperature (T_DB), Wet-bulb temperature (T_WB) and relative humidity (%) for the three days of spinning

	*T_DB (°C)**	T_WB (°C)**	Relative Humidity (%)

	Mean ± SD	Mean ± SD	Mean ± SD
Day 1	20.4 ± 0.9	14.8 ± 0.4	57.0 ± 4.5
Day 2	19.4 ± 1.1	14.4 ± 0.5	60.4 ± 7.1
Day 3	20.4 ± 1.5	14.6 ± 0.5	55.6 ± 6.3
*T_DB: Dry-bulb temperature	*T_WB: Wet-bulb temperature

Discussion

The aim of this study was to determine the effects of a high intensity spinning class on sweat rate. Therefore to determine how much fluid needs to be consumed to prevent either hyperhydration or hypohydration.

We found that sweat rate has a good linear relationship between RPE as well as weight loss during a 45 minute spinning class. As intensity increases, and therefore an increase in RPE, sweat rate will increase, as well as indirectly have an effect on weight loss.

All these variables (sweat rate, RPE and weight loss) are interrelated.

The effects of a high intensity spinning class are on average a high RPE rating, an increased sweat rate, and a decrease in body weight. During a spinning class, or any physical exercise, hydration is a very important factor contributing towards body temperature regulation, exercise performance and the prevention of the development of heat injury (Convertino et al, 2005).

During the 45 minute spinning class, the difference between the body weight before and after the spinning class, decreased. This could be affected by the amount of fluid consumed or at what intensity the participant was working at. Therefore if the spinner consumes too much fluid (hyperhydration), the smaller the difference in body weight before and after. The same goes for if the spinner consumes too little fluid (hypohydration), the difference between weight before and weight after will be much greater.

An increase in RPE showed a linear correlation to an increase in sweat rate. This was expected, due to the higher the intensity a person works at, the more heat that person is going to produce, therefore to regulate their body temperature and keep it constant, they will increase their sweat rate to eliminate excess heat from the body. No correlation was observed between RPE and amount of water consumed. An increase in RPE will have an effect on thirst, but it is up to the person self to make a conscious decision to consume the water, therefore its very subject specific.

Ambient temperatures for all three days were very similar, no significant differences between the three days. (Mean ± SD; T_DB = 20.1 ± 0.6 °C; T_WB = 14.6 ± 0.2 °C; and relative humidity = 57.7 ± 2.5 %). These contribute to a controlled environment and increase the validity and reliability of results obtained for these conditions.

Looking at table 1, if you take the means, for a person that weighs approximately 65.3 kg, and drinks only 405 ml water during the 45 minute spinning class, will loose on average 0.4 kg body weight, mostly water, and will have a sweat rate of 1.1 litres/hr.

Conclusion

In the condition of our present study, it has shown that participating in a high intensity spinning class, body weight will be decreased if an insufficient amount of water was consumed. Another important factor that effects body weight loss, is the intensity that a person works at, therefore working at a higher RPE, sweat rate will be increased, and therefore increase body weight loss. These variables all-dependent on the amount of water intake, either hypohydration occurs, which will increase post body weight loss, or hyperhydration, which will decrease post body weight or even increase post spinning body weight. Additional studies need to be done under different ambient conditions, to determine whether a change in those conditions would have an effect on sweat rate.

Reference List

Borg, G. (1970). Perceived exertion as an indicator of somatic stress. Scand Journal of Rehabilitation Medicine. 2: 92 –98.

Pain In The Swimming Pool

Posted on December 5th, 2011 by Andries Lodder

by Andries Lodder for Modern Athlete Magazine December issue

Question

I’m training for my first Ironman 70.3 and have recently developed a painful Achilles when swimming. The pain starts with a burning sensation in my lower calf and moves down towards my Achilles during the session. It only happens when I’m swimming and is usually worse after I’ve had a hard bike session. What causes this and how can I treat and prevent it? – SANDRI HOUGH, SUNNINGHILL

Answer

We all welcome you and commend you for starting this journey. Let’s get the medical jargon out of the way. The Achilles tendons connect the calf muscle to the heel and are used extensively during all three disciplines. Achilles tendonitis (inflammation of the Achilles tendons) is a chronic injury that occurs primarily from overuse. It tends to come on gradually over time until pain is constant and exercise too painful to continue.

Your problem probably originates from cycling more than swimming because the pain is worse after a hard bike session. Pain in the Achilles usually indicates a problem in pedaling technique, where the saddle is set too high and forces the cyclist to point the toes excessively to reach the bottom of the pedal swing. Having your cleats set too far forward, or otherwise pedaling with your toes can also cause it. The farther forward the contact between the foot and the pedal, the greater the stress on the Achilles tendons. The main reason why you’re feeling it mostly during swimming is because your feet are plantar flexed (toes pointed down) during swimming, causing the calf muscles to be under constant contraction and under tension the whole time. As a guideline, more information or an assessment is needed, as many contributing factors still need to be taken into account for a more accurate diagnosis, but these are my recommendations:

1. The body needs to work together in equilibrium, instead of through imbalances and overcompensations. Get your calves checked out to eliminate chances of muscle tears or any other damage – if there isn’t any damage you should follow a conditioning programme to strengthen weaker muscles, like your calves, to help take strain off your Achilles tendons.
2. Instead of focusing on stretching your calves after cycling, stretch your quadriceps.
3. Do a proper bike set-up and get a professional to analyse your pedaling stroke. Also focus on lighter gears and cycle at a higher cadence.
4. Make sure you haven’t started training too much, too soon, and that you’re properly hydrated during training and events.

http://www.modernathlete.co.za/ma_articles_expert.asp?Cat=12

Beach Abs

Posted on December 5th, 2011 by Andries Lodder

When it comes to making changes in your physique, you must get clear on what you want, and be honest with yourself from the beginning. Perfection is not required, but there is a great balance between work done in the kitchen, and in the gym. Lets make your goal a reality.

When it comes to diet, there is no perfect meal, however, it comes down to calories in vs. calories out. It’s as easy as that!

A Couple of Steps to follow

Eat throughout the day – The body is pre-disposed to hold on to every ounce of energy you feed it. Fat is stored as energy reserves. When you starve yourself, the body holds on to the fat. Supplying your body with food on a consistent basis will get your metabolism going, and allow you to use more fat as a source of energy.
Drink more water – Make it a habit by keeping a bottle of water with you where ever you go. With proper hydration levels, it will be easier for the body to utilize fat for energy.
Limit alcohol consumption – Excessive alcohol will have negative effects on your progress. A glass of wine with dinner won’t hinder your progress.
Have the right personal approach to abdominal training – Having a strong core is so crucial to maintaining correct form in the gym, which can lead to fewer injuries in the future when doing other exercises.

The abdominals are composed of four main muscles: The Rectus Abdominis, External Oblique, Internal Oblique, and Transversus Abdominis. Each muscle has a role in the stabilization of a strong core, and the approval of all on the beach. Implement a routine that hits each one of these muscle groups to an equal degree for a intense workout:

The ab workout

Warm-up: 50 trunk twists – 2 sets, 25 full-sit ups.

Superset 1) balance ball sit-ups with side bend/ balance ball leg raises- 2 sets

Superset 2) bicycle crunches – 2 sets

Superset 3) leg raises – 1 set

Superset 4) 30 second planks and 30 second side-bridges – 1 set

Cool-down: 50 trunk twists – 2 sets, 25 full sit-ups

Other exercises to add variety: Balance ball knee crunch, Roman chair raises.

This is a fairly advanced routine, and beginners should use caution and start out using one set of each exercise. Use a stopwatch and see how long it takes you to complete the workout and try improve on it every time.

This is a very manageable strategy to get that body we all die to show off at the beach. Now stop reading and start planning.

http://pure-nt.co.za/blog/beach-abs/

Pedal Power

Posted on November 10th, 2011 by Andries Lodder

By Andrew Savvides, Qualified Physiotherapist

With summer on our doorstep and days getting longer and warmer, many people are taking to the outdoors to find their fitness fix. And, what better way to enjoy this country’s spectacular natural areas and climate than through mountain biking or cycling. Many have set the annual 94.7 Cycle Challenge as their goal, and with the event around the corner beginners and experienced cyclists alike have been taking to streets and off-road trails in preparation.

Aside from knowing where the best spots are to enjoy a post-cycle breakfast, what else do cycling enthusiasts really need to know? Fitness and preparation for any sporting activity include understanding the associated risks – making this an opportune time to delve into common cycling injuries.

There will always be traumatic injuries that result from falls and other unplanned adverse events, the effect of which a physiotherapist will do their best to mitigate, to encourage healing. However what many physiotherapists deal with is the effect on the body of the repetitive motion and rhythm of cycling, which can cause what is called a repetitive strain injury due to incorrect biomechanics.

Common biomechanical faults:

Forward head posture with craniovertebral extension (causing many cyclists to suffer neck pain)
Thoracic kyphosis (the spinal curve being exaggerated due to the cycling position)
Posterior pelvic tilt (the pelvis tilted backwards)
Hip adduction and internal rotation (the hip turned inwards and across the body also due to the cycling position)

These postural problems can be minimized far in advance of commencing cycling by spending a little extra money on ensuring that a bicycle is set up correctly for an individual’s unique physiology – by a professional.

Something as simple as making sure your saddle is at the correct height and that your cleats are in the right position – and not rotated – can go a long way towards preventing much future discomfort and injury.

That said, the cycling position is not a natural one and following training in this position for extended periods of time many cyclists develop weakness of their hip extensors (which move hips backwards), their abductors (which move hips outward), lateral rotators (which turn the hips out to the side) and over activity of the hip flexors (which move hips forward), the adductors (which move hips inwards) and the medial rotators (which turn hips inward).

It is also very common for cyclists to have very tight calf muscles, which affects range of movement at the ankle making cyclists more prone to injury in that area. Remember to always stretch hip flexors, adductors, medial rotators as well as the calf muscles adequately before and after training.

It’s very important for cyclists to strengthen their hip extensors, abductors and lateral rotators. A very good way to do that is to start cross training i.e. exercising off the bike to target these muscle groups through other forms of exercise. It has also been shown that cyclists have a lower bone density -especially in the lumbar spine and hips – due to excessive calcium loss through sweating and all the hours spent on the bike. As cycling is a non-weight bearing activity it doesn’t promote an increase in bone density, but cross training – particularly doing weight-bearing exercises – will ensure bone density remains optimal.

Physiopro – Pedal Power

Why Chiropractic?

Posted on September 23rd, 2011 by Andries Lodder

By Bradley Waterer

Chiropractors are Health Care Professionals who are trained to diagnose and conservatively manage neuromusculoskeletal pain and dysfunction. Chiropractors treat conditions that affect muscles, nerves and joints in the spine, hips, knees, ankles, feet, shoulders, elbows, wrists, hands, head and ribs. These conditions may result from every day wear and tear or injuries sustained through sports or accidents. Treatment is covered by medical aid and workman’s compensation.

How would Chiropractic help you?

Everyday actions such as a fall, lifting objects, stress, bad postures etc. can cause the spines moveable segments to become dysfunctional and fixated. Joint fixations lead to many short and especially long term problems if left untreated. The reasons for this are as follows:

Joint Dysfunction irritates many structures (such as muscles, joints, ligaments) which have a large nerve supply and are capable of detecting pain.
Joints need movement for their health. Lack of movement reduces the nutrient supply within a joint and degeneration will start to occur.
If a joint is fixated, then the muscles around it are not used, causing them to become small, weak, stiff and painful.

A combination of the above, leads to abnormal forces within the body which leads to i) pain cycle development and ii) degenerative processes

i. Pain Cycle

ii. Degenerative Processes

Phase 1: decreased range of joint motion, thickening of soft tissues.

Phase 2: further decrease in joint motion, joint degeneration begins, joint inflammation and pain, start of bony changes and overgrowth which can compress many important structures and cause pain.

Phase 3: uncorrected joint dysfunction allows further degeneration, bony and soft tissue changes, which will eventually progress to disc or facet joint fusion.

Phase 4: disc or facet joint fusion and massive bony overgrowth which compresses important pain generating structures.

By correcting joint dysfunction Chiropractic prevents or slows down the degenerative process by enhancing joint health. After careful clinical examination Chiropractic breaks the pain cycle by targeting and correcting each of its contributors. Scientific research provides evidence that Chiropractic reduces joint dysfunction, pain and muscle spasm, through various neurophysiological mechanisms.

The Chiropractic Profession concerns itself with the premise that prevention is better than a cure. Clinical techniques utilized by chiropractors help to identify joint dysfunction before pain develops and it is for this reason that regular screenings and maintenance treatment should be done.

Any further information needed please don’t hesitate to contact Bradley

b_waterer@yahoo.com or www.sandtonchiropractic.com

5 Tests That Could Save Your Life

Posted on September 9th, 2011 by Andries Lodder

Outlive the double dip recession by spending your medical aid money where it counts

by Justin Park

There are health tests we need, and those we don’t. Pelvic ultrasound? Sounds ultra suspicious. Occult blood test? Only if it comes with an exorcism. Urinalysis? Great, now I’ll be kicked off the tour…

Cardiac CT Angiography

These colourful 3D images allow radiologists to calculate one of your most important heart numbers: your coronary artery calcium score, a measure of how much plaque is piling up in your arteries. A 2007 study of over 10 000 people published in the journal Atherosclerosis reported that calcium scores alone can predict heart attacks, while a 2003 study found that a high calcium score is associated with a tenfold increase in heart-disease risk. This is compared with a less-than-twofold increase in risk from traditional risk factors such as diabetes and smoking. The test has one significant downside: the radiation exposure from your average cardiac CT is equal to 600 chest X-rays, according to a study in the Journal of the American Medical Association. This produces a one-in-5 000 risk of cancer, another study reveals.

Who needs it

Men with some of the risk factors for heart disease whose physicians may be on the fence about starting treatment. “In these medium-risk cases, cardiac CT scans and calcium scoring can provide the extra level of information that we feel we need,” says Dr Gerald Fletcher, a professor of cardiology at the Mayo Clinic. The lower the calcium score, the lower the risk. If you reach 112, your physician might recommend statins.

Cost

Approximately R8 500. This is an expensive one so make sure you have a letter of motivation from your doctor and get your medical aid to agree to it before you have it done. Most medical aids will reimburse you if you’ve previously had an abnormal stress test or chest pain.

Bone density scan

Think osteoporosis affects only old ladies? Fact is, men begin losing bone mass at age 30. That’s why it’s important to assess the state of your skeleton now with a dual energy X-ray absorptiometry (DXA) scan, which uses low-radiation X-rays to measure bone mineral density (it can also measure body fat percentage). “DXA scans allow us to identify people at high risk for fracture so they can start treatment to strengthen their bones before a fracture occurs,” says Dr Lisa Mickelsfield, senior researcher at the UCT/MRC Research Unit for Exercise Science and Sports Medicine. Your doctor might suggest adding weight-bearing exercise and strengthening workouts to your exercise programme, and supplementing your daily diet with up to 1000mg of calcium and up to 400 IU of vitamin D.

Who needs it

Anyone with any osteoporosis risk factors: inactivity, smoking, a family history of the disease.

Cost

Approximately R1 000. You will need to be referred to the radiologist by your doctor. To increase the odds of your medical aid covering the scan, make sure your doctor notes any risk factors.

VO2 max test

With the VO2 max test, you hop on a treadmill or stationary bike and give your maximum effort while wearing a mask that captures your every breath. By analysing the amount of oxygen you consume, the test determines how efficiently your body extracts and uses oxygen from the air. This makes it the gold standard of fitness markers, as well as a strong indicator of your overall health. “Blood pressure and cholesterol are used as predictors of potential disease, whereas fitness is a predictor of health. VO2 max tests are done to attain a valuable physiological marker for your current state of fitness. Utilising the information from the VO2 max test you can identify the most appropriate training intensity and type of training for you specifically,” says Johannesburg-based biokineticist Andries Lodder.

Who needs it

Anyone who wants their blood to pump. If your score is under 18ml/kg/min, talk to your doctor about increasing the intensity of your workouts.

Cost

From R1 000 to R1 400. The test is available at physical therapy, rehab or cardiopulmonary centres. Insurance providers won’t cover it.

Virtual colonoscopy

By definition, something “virtual” usually can’t compare to the real thing. But with a virtual colonoscopy, you avoid the two downsides of a traditional colonoscopy – sedation and the risk of a perforated colon–while still benefitting from the one big upside: test results you can stake your life on. “Virtual colonoscopies have the same sensitivity for detecting large polyps, which are the precursor lesions of colon cancer,” says Morningside-based radiologist Dr Ralph Posner. Though the CT scanning technology of a virtual colonoscopy can miss some smaller polyps, a University of Wisconsin study found that these are usually benign anyway. And don’t sweat the radiation; you’ll receive up to eight millisieverts, an amount that isn’t considered dangerous. Look around for the new upgraded machines that deliver an even lower dose of radiation (five millisieverts), says Posner.

Who needs it

People aged 50 and older, especially those on blood thinners, because an “oops” with a regular scope could cause dangerous internal bleeding. The exception: if your family has a history of colon cancer, you should be screened at least 10 years before the age your relative was when he or she was first diagnosed, Posner says. People who are overweight or inactive, drink or smoke heavily, or have an inflammatory bowel disease should also consider early screening.

Cost

Up to R4 000. Many medical aid plans now recognise the effectiveness of virtual colonoscopies and increasingly cover them.

Nutritional evaluation

While it’s not a test per se, putting your diet under the microscope could result in a leaner body and longer life. “The benefits of meeting with a dietician are accountability, moral support and troubleshooting if your progress stalls,” says registered dietician and Men’s Health’s expert Megan Pentz-Kluyts. In a 2008 Kaiser Permanente study, diabetic patients who received nutritional counselling were nearly twice as likely to lose weight as those who had no guidance. To find a registered dietician who can see beyond the food pyramid, Pentz-Kluyts recommends going to the Association for Dietetics in South Africa’s website (www.adsa.org.za) and clicking on “Find a dietician in your area”. Then call the RD and ask how he or she stays up to date on the latest research, which should include reading journals such as the South African Journal of Clinical Nutrition.

Who needs it

Anyone who should lose weight or simply wants to know how they can eat to beat disease.

Cost

R350 to R500, depending on the length of your session. Your medical aid may reimburse you if you have a condition that can be improved with diet changes. Ask your doctor for a referral.

http://www.mh.co.za/health/top-10-health-issues/must-have-medical-tests

Anatomical & Mechanical Analysis of Cycling

Posted on August 28th, 2011 by Andries Lodder

by Andries Lodder

My major objectives are to analyze the movements of cycling and the major muscles involved, and the contribution towards achieving the most successful and effective results during exercise.

Simple Classification

The Primary Purpose for this movement is speed and distance. Speed is a major factor, for the purpose is to complete the route or course in the shortest amount of time. Distance is just as important for cycling, for the longer the route, the better the endurance of the athlete has to be.⁵

The Movement of Phases can be classified as a Cyclical skill, due to the fact that it is continuous in nature, or done in an repetitive manner. One movement flows immediately into the next. Therefore classified in two phases: Propulsion phase and Recovery phase. When looking at the two phases simultaneously (pp. 2-3), there can be seen that no. 1 and no. 6 are almost identical, just the opposite. Where in no. 1 the left leg is in the propulsion phase and the right leg is in recovery phase, so in no. 6 the right leg is in the propulsion phase and the left leg is in recovery phase. Therefore the rest can be associated in the same manner. The Propulsion phase is initiated from photo 1 through to photo 5, therefore from Top Dead Centre to Bottom Dead Centre. The Recovery phase then commences from photo 6 through to photo 10, from Bottom Dead Centre to Top Dead Centre, completing 1 full rotation of a pedal stroke. ^{2, 5}

During the Classification of the Skill an erect posture is not maintained, more in a crouched position. This is also a means of movement for exercise and fitness. Motion is given to one’s own body through locomotion on wheels (supported by the ground). Impact is received from one’s own body, in this case the lower extremities.^{5, 8}

In the Simultaneous-Sequential Nature of Motion one could detect that it is more of a combination of the two. In the Sequential continuum maximum speed is extremely vital over long periods of time. In the Simultaneous continuum it is more of a push-pull movement, movement is directed along a straight line.⁵

Propulsion Phase

Recovery Phase

Anatomical Analysis

Propulsion Phase

Ankle – Dorsiflexed Knee – Extended Hip – Extended

Joint Joint Action Segment Moved Force for Movement Concentric Contraction Eccentric Contraction Ankle Dorsiflexion accompanied byslight Abduction & Eversion(3 motions together = Pronation) Foot & Shank Muscle & gravity (As well as momentum when in motion) Tibialis Anterior Gastrocnemius & Soleus Knee Extension with slight ExternalRotation Shank & Thigh Muscle & gravity (As well as momentum when in motion) Rectus Femoris
Vastus Mediali
Vastus Lateralis Hamstrings (Most prominent Semimembranosis) Hip Extension, Adduction & External Rotation Thigh Muscle & gravity (As well as momentum when in motion) Gluteus Maximus Hamstrings (Biceps Femoris) Iliacus & Psoas
Rectus Femoris
Gluteus Medius

Table adapted from 1,2 & 5 | Photographs from 9

Recovery Phase

Ankle – Plantar Knee – Flexed Hip – Flexed

Joint Joint Action Segment Moved Force for Movement Concentric Contraction Eccentric Contraction Ankle Plantar Flexion accompanied by slight adduction & inversion (3 motions together = supination) Foot & Shank Muscle (as well as momentum when in motion) Gastrocnemius & Soleus Tibialis Anterior Knee Flexion with slight internal rotation Shank & Thigh Muscle (as well as momentum when in motion) Hamstrings (Semimembranosis), and assisted by Gastrocnemius Rectus FemorisVastus MedialisVastus Lateralis Hip Flexion, Abduction & internal rotation Thigh Muscle (as well as momentum when in motion) Iliacus & Psoas, assisted by Rectus Femoris & Gluteus Medius Gluteus Maximus Hamstrings (Biceps Femoris)

Table adapted from 1,2 & 5 | Photographs from 9

Mechanical Analysis

Introduction to Mechanical Analysis

The mechanical Analysis of human performance involves the identification of laws and principles that help explain the most appropriate form for the execution of the activity and identify the mechanical reasoning for success or failure.⁵To explain the mechanical factors that contribute most to performance, it is necessary to look at the underlying objectives of cycling in motion:⁵

Balance, to attain mobility
Locomotion, to travel a prescribed distance
Projection, for optimum speed and accuracy
Manipulation, to reproduce a pattern
Maximum effort, for maximum speed, power and force

Each of these underlying mechanical objectives requires consideration of different but overlapping sets of mechanical factors.Forces involved in mechanical analysis are always as follows:⁵

Weight – interactions between the mass of body and the position of the center of gravity.
Momentum – the ability to stay in motion.· Normal reaction – interactions between the body and the object (bicycle).
Friction – force that opposes efforts to slide or role one body over another.
Drag – resistance to forward motion experienced by objects moving through, in this case, air.
Lift – result of changes in air pressure as the result of differences in airflow velocities. Lift is perpendicular to drag flow.
Buoyancy – the upward force counter balancing the weight of the body, acting vertically downward at the center of gravity, in water.

Forces Involved During Cycling

Weight: During cycling, force is proportional to the slope and total weight of the bicycle and the rider. Therefore, the greater the slope and the larger the combined weight, the larger the force of gravity will be.¹

Momentum:During momentum, inertia forces are present. The retarding of acceleration and deceleration is proportional to the total mass and the rate of acceleration. Therefore, retarding acceleration and increasing rolling resistance. In other words, for a rapid increase in speed, mass in a whole has to be decreased.Also occurring, is energy loss during braking, wasting kinetic energy of motion. Unfortunately, this energy can’t be recovered in any simple fashion.²

Normal reaction: For improvement, resulting in conservation of energy due to less body movement on the bicycle, can be the result of correct posture on the bicycle, improving pelvic stability, balance and co-ordination. Together with stability is drafting during cycling, the closer the rider sits on the leaders wheel, the more energy he saves. Up to 35% conservation of energy as when cycling alone.¹

Friction: Can be devided into correct pedaling motion and rolling resistance.Rolling resistance – To do with the tires on an particular surface. For a decrease in rolling resistance, inclusion of smoother and harder road surfaces, high tire pressure, narrow tires and less weight on tires. Energy lost when wheel, tire, surface do not spring back elastically and fails to return all of the energy to the bicycle. Therefore energy lost due to transfer of energy into heat energy. On rough roads, energy is lost to bouncing.¹ Pedaling Motion – Linear reciprocating motion. Pedal in an ‘oval’ shape fashion. Push forward as far as possible by leading of the heel without tensing it, at the bottom of the stroke, the ankle is pointing slightly downwards, now make a scraping motion backwards. The shape of a stroke should feel basically oval. Therefore being efficient with your stroke and creating as much force possible, with the least amount of force and tension.⁸

Photographs from 7

Drag: This depends on a number of factors:³

Cross-sectional area of the body perpendicular to the flow of air.
Shape of the body.
Smoothnes of the surface.

Aerodynamic drag also consists of 2 types of drag, skin friction drag and pressure drag. Skin Friction Drag – The friction force of the wind, the clothing that flutters (visual demonstrations). Pressure Drag – Contributes to the movement of the body and the shape of the bicycle. Air flows smoothly around a streamlined shape. Therefore Power is proportional to the product of drag force and velocity. Therefore an increase in speed asks for an increase power needed. Therefore a rider in an crouched position, decreases wind resistance. To change from riding with a rounded back to a flat back, rotate the pelvis forward on the saddle and lower your chin to fill the gap between your shoulders and arms. By improving the riders position on the bicycle, is the most efficient way to increase potential speed.⁴

Lift: It is the result of changes in air pressure as the result of differences in airflow velocities. Lift is perpendicular to drag flow.⁵

Buoyancy: Only applicable to activities taking place in aquatic environments. Therefore not applicable to cycling.⁵

Reference List:

Photographic Evidence of Skill provided by own Digital Camera for the distinguishing between skill phases.