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World’s Best Diet Part 3–Weight Watchers

If you google the word diet, you will come up with over 200,000 results.  Every week, month, year, and decade a new study or article comes out claiming certain foods are killing us, or that some other food or nutritional approach will lead us to the promised land.  Unfortunately, articles are written to create traffic, so scientific research is often misreported or spun to sell magazines or generate website traffic.  The truth is, there are many ways to skin a cat.  All of the evidence on nutrition (in regards to weight loss) points to two undeniable truths.  First, that dietary adherence is king.  It doesn’t matter how perfect or evidence based a nutrition plan is, if you can’t follow it, it doesn’t matter.  Before starting any eating plan, you must ask yourself how easy it will be to maintain long term.  Second, you must achieve an energy deficit to lose weight (eat less energy than you expend each day).  Though “calories in, calories out” may be slightly over simplified, it is still the underlying rule to any weight loss success.   For any weight loss plan to work, you must consistently follow the pla, and you must be in a caloric deficit.  This series will highlight the nine most popular current nutrition approaches, and the pros and cons of each.

Weight Watchers

Claims: Weight Watchers markets itself as being flexible and livable.  They assign food points based on their “Smart Points System”.  They encourage the consumption of fruits, vegetables, and lean proteins, and discourage the consumption of sugar and unhealthy fats with this points system.  They even list 200 different foods as being “zero points foods”.  They encourage tracking of food and claim to be successful at helping people achieve long term sustainable weight loss.

Reality: Tracking your food intake in any way is usually helpful when it comes to weight loss–if done accurately.   The points system is really just a complicated marketing scheme similar to simply tracking calories, which anyone can do on their own for free.  There are no zero foods in existence that have no caloric impact, so the notion of “zero points” foods is ludicrous.  Any food eaten in excess can and will slow weight loss and/or lead to weight gain.  Every person I’ve ever met who was a lifelong Weight Watchers client had success with the program, but was 40+ pounds overweight..

Pros: Allows for dietary flexibility which should improve long term adherence.  Requires tracking of food and portion sizes.  If you opt into monthly meetings, there is an accountability factor built into it.

Cons: No minimum requirement given for protein intake.  Allows certain foods to be eaten with no limit.  Not a good long term success rate (think Oprah’s weight swings).

 

Jeff Tirrell, CSCS, CFSC, Pn1

World’s Best Diet Part 2–The Zone Diet

If you google the word diet, you will come up with over 200,000 results.  Every week, month, year, and decade a new study or article comes out claiming certain foods are killing us, or that some other food or nutritional approach will lead us to the promised land.  Unfortunately, articles are written to create traffic, so scientific research is often misreported or spun to sell magazines or generate website traffic.  The truth is, there are many ways to skin a cat.  All of the evidence on nutrition (in regards to weight loss) points to two undeniable truths.  First, that dietary adherence is king.  It doesn’t matter how perfect or evidence based a nutrition plan is, if you can’t follow it, it doesn’t matter.  Before starting any eating plan, you must ask yourself how easy it will be to maintain long term.  Second, you must achieve an energy deficit to lose weight (eat less energy than you expend each day).  Though “calories in, calories out” may be slightly over simplified, it is still the underlying rule to any weight loss success.   For any weight loss plan to work, you must consistently follow the pla, and you must be in a caloric deficit.  This series will highlight the nine most popular current nutrition approaches, and the pros and cons of each.

The Zone Diet

Claims: The Zone diet was built around the idea of keeping your macronutrients in a specific ratio.  The prescription is 40% carbohydrates, 30% fat, and 30% protein.  There aren’t as many robust claims with the zone diet that you find with many other trendy diets out there.

Reality: The Zone diet is a sensible diet approach.  Most Americans tend to overeat carbohydrates, and sometimes fat, and under eat protein.  This approach increases protein intake and typically reduces carbohydrate and overall calorie intake.  If calories are reduced, then this diet will work.  The simple act of giving people macronutrients  forces them to track their food intake, which in and of itself often reduces intake.  We typically recommend carbohydrate intakes of 35-60%, fat intake of 15-30%, and protein intake of 20-35%.  As you can see the Zone approach fits this nicely.

Pros: Doesn’t take any food off the table entirely.  Allows flexibility with food choices.  Tends to increase protein intake in most people.  Creates awareness of food intake and requires monitoring intake.

Cons: Doesn’t directly require attention to overall caloric intake.  Ignores micronutrient intake (vitamins and minerals) and food quality isn’t necessarily monitored.

Jeff Tirrell, CSCS, CFSC, Pn1

Training For Less Fat, More Muscle

How To Induce A Growth Hormone Response

Human growth hormone (hGH) has been a newsmaker because of athletes’ illicit use of synthetic versions of this hormone to help them perform better on the baseball diamond, football field, or bicycle race.  Bodybuilders inject synthetic hGH to help sink bodyfat levels to single digits, all the while maintaining optimal muscle mass. The last ten years of exercise science has shown what type of fitness activities induce the greatest natural growth hormone response.  Specific exercise and recovery activities have a positive effect on our body’s daily hGH production.

Human growth hormone (hGH) is secreted in a pulsatile fashion throughout the day.  A number of physiological stimuli can initiate hGH release, the most powerful of which are sleep and exercise.  Human growth hormone has many varied roles throughout your life.  For adult athletes and fitness clients, hGH helps increase fat metabolism–you get leaner, enhance muscle recovery from challenging exercise or injury, you stay stronger, and produce a healthier body composition as you age.

Resistance Training

Resistance training produces a significant exercise-induced growth hormone response (EIGR) that can last for 24 to 36 hours.  The response is greatest with full body training sessions that involve multi joint lifts and carries.  EIGR is not limited to traditional barbell or dumbbell training, but is also produced with the performance of bodyweight resistance training.  The post training hGH response gets better as the trainees became more proficient (gets stronger) with strength training.

Anaerobic Exercise

The exact mechanism that causes EIGR with anaerobic exercise is not known, but it appears to be related to higher lactic acid levels in the blood.  The activities that produce the greatest EIGR are high intensity exercise intervals lasting at least 30 seconds.  The researchers’ current recommendations for optimal EIGR are six to eight 30 second intervals of high intensity activity.  Bicycle sprints have been the most commonly used exercise modality in research studies, but other activities can be used as long as your joints and muscles can tolerate the stress.  Treadmill, stairclimber, rower, as well as track sprints and hill runs are good interval training choices.

Sleep

Human growth hormone is released in response to our natural circadian rhythms.  If your sleep-wake cycle is disturbed, the cyclical release of hGH is blunted.  Maintaining good sleep hygiene is important for optimal hGH production.  Avoid stimulants such as caffeine and alcohol before retiring to sleep.   Falling asleep and waking at consistent times creates more consistent hGH blood levels.  Just a few nights of interrupted or decreased sleep duration have been shown to reduce fat metabolism, slow muscle recovery, reduce insulin sensitivity, and decrease hGH levels.

Natural HGH Production Activity

Inducing optimal human growth hormone production is easy:  Get adequate and consistent sleep.  Every week, perform two or three high intensity interval style training sessions for six to eight sets of 30 seconds duration.  Two or three times a week perform a full body strength training program made up of full body multi joint exercises.

Michael S. O’Hara, PT, OCS, CSCS

Finding Fitness With Lower Back Pain

The number of USA emergency room visits, pain medication orders, injections, imaging studies, and surgical interventions directed at lower back pain continue to rise.  I frequently meet people who report their fitness efforts have been hampered by low back pain.  I have five recommendations that can help fitness clients with lower back pain have more success in the gym.

#1 Do not exercise first thing in the morning:  Ergonomic experts have found that many more industrial lower back injuries happen in the morning.  The theory is that the discs in the lower back imbibe or gain fluid overnight and are more likely to deform with a physical challenge.  Give your lower back one or two hours of walking around time before starting an exercise session.

#2 Isometric strengthening of the spinal stabilizers:  The function of your “core” muscles is to limit movement of the lumbar spine and pelvis.  Stop all crunches, toes to bar, sidebends, sit ups, seated twisting, and learn how to perform bird dogs, side hovers, Pallof press, planks, and carries.  Compliance with this single hint would reduce USA expenditures on lower back pain dramatically.

#3 Enhance the function of your hip flexors and gluteal muscles: Please cease all the forward spine flexion, toe touching, spine twisting activities.  Greater lumbar spine range of motion is associated with more–not less, lower back pain problems.  Learn how to foam roll and mobilize the hip flexors and gluteal muscles.  Prolonged sitting and most popular “cardio training” deadens these muscles.  Properly functioning hip flexors and gluteal muscles keep the pelvis stable and take stress off the lower back.  Reawakening dormant gluteals and hip flexors is the magic that resolves long term lower back pain.

#4 Focus on single leg strength training:  Ditch the front loaded hip hinges–deadlifts, cleans, snatch, and drop the loaded squats.  Swear off the lower lumbar deranging leg press.  Reduce spinal compression and train the legs, one at a time.  Single leg training reveals the right / left side movement asymmetries that drive lower back pain.  Resolving these asymmetries and sparing the spine goes a long way to abolishing back pain.  You will need some guidance on exercise selection and execution- this brings me to #5.

#5 Get some help:  Exercise is the most powerful medication on the planet.  Nothing else comes close.  Take the proper dose of appropriate training and the results will be amazing.  Take the wrong dose of an inappropriate activity and the results can be devastating.  This is especially true for people with a history of lower back pain.  Find a qualified physical therapist to guide you through your fitness journey.  One way or the other, you are going to spend time and money on your health.  Proactive spending is always cheaper and more beneficial than reactive spending.

Michael S. O’Hara, PT, OCS, CSCS

 

The Coldest of Shoulders

Understanding and Not Understanding Adhesive Capsulitis

Marilyn first noticed the right shoulder pain when she was sleeping on her right side.  Over the next month, the pain became more frequent and more intense.  Her shoulder ached in the morning and after any repetitive activity.  Marilyn tried medications and ice, but the pain persisted.  After eight weeks, the pain decreased, but her shoulder movement had become restricted.  Her shoulder became so tight that she developed difficulty with activities of daily living such as fixing her hair, dressing, and bathing.  Marilyn had developed a “frozen shoulder” and the frustrating thing was that she had no idea why it had happened.

No one fully understands why a frozen shoulder develops.  For some reason, the envelope of tissue that surrounds the glenohumeral joint–the joint capsule, shortens and develops thickened adhesions or scar tissue.  The medical term is “Adhesive Capsulitis”.  This tissue restriction limits the ability of the humeral head (upper arm bone) to rotate and glide properly so your shoulder becomes tight and painful.

Most of the time, a frozen shoulder occurs with no associated injury or activity.  Frozen shoulder most commonly affects patients between the ages of 40 and 60 years old.  It is far more common in women than men.  Individuals with diabetes are at far greater risk.  If you have undergone a surgery or sustained a trauma to the shoulder, you can develop a frozen shoulder.  This is especially true if you have held the joint immobile for a period of time.  Several studies have linked Parkinson’s disease, thyroid problems, and heart disease to a greater incidence of frozen shoulder.  Patients that develop a frozen shoulder are more prone to getting it in the opposite shoulder.  Despite all of this knowledge, we continue to see many frozen shoulder patients that have none of these predisposing factors.

I would add another condition to the commonly mentioned predisposing risk factors for frozen shoulder.  In my career as a physical therapist, it has been a rarity to find a frozen shoulder patient who was strong.  From grip strength in the hand to the muscles that hold the shoulder blade on the rib cage, these patients are usually weaker than their same age and sex peers.  The strength in the unaffected arm is often as limited as the arm with the frozen shoulder.  My belief is that the most common risk factor for developing a frozen shoulder is upper body weakness.  The glenohumeral joint is a fairly unstable joint that relies on the integrity of the muscles to kept it free from trauma.  If the shoulder muscles are unable to properly control the joint, then excessive stress is transmitted to the joint capsule and an inflammatory response ensues that scars and tightens the capsule.

Physical therapy for a frozen shoulder consists of manual therapy to stretch out the shortened joint capsule and a program of exercise to restores shoulder range of motion, coordination, and strength.  Most of the time, we get the patient when the shoulder is at its tightest point and recovery takes six to ten weeks.  As with so many conditions, the patients that get to therapy earlier or before the shoulder is fully frozen do better with therapy.

In many ways, Marilyn is the typical frozen shoulder patient.  She is the correct, age, sex, and fitness level.  Further medical work up revealed that she was prediabetic and in need of some ongoing medical attention.  Marilyn was a model physical therapy patient and her shoulder function was restored with six weeks of physical therapy.

Michael S. O’Hara, PT, OCS, CSCS

Modern medicine has lengthened our lives, but unfortunately, many older people physically deteriorate to a level that makes them vulnerable to minor health setbacks.  Frailty is a syndrome marked by weakness, poor mobility, a slow gait, and excessive fatigue.  Frail individuals are unable to adequately recover from physical activity or a challenge to their health.  Minor illnesses send them to the hospital, nursing home, or assisted living center.  Frail individuals are often unable to tolerate beneficial medical procedures and must live with pain and physical restrictions.  Frailty is a problem that responds very well to treatment.

In the 65 year old plus population, frailty syndrome is common.  Fifteen percent of the non-nursing home population is frail and forty five percent is pre-frail.  Frail individuals are far more likely to fall.  Forty percent of the frail and twenty two percent of the pre-frail individuals are hospitalized every year.  Frailty is a marker for adverse health outcomes and a means of identifying opportunities for intervention in patient care.

Physical activity has been shown to be the best preventative and treatment for frailty.  Patients bounce back from surgery much better if they under take a program of prehabilitation exercise prior to surgery.  Research on rehabilitation has demonstrated the benefits of exercise to restore strength and mobility in the frail population.  Take the time to read, One Last Question Before the Operation: Just How Frail Are You? by Paula Span in the October 27, 2017 issue of the New York Times.  Read the article here: https://www.nytimes.com/2017/10/27/health/elderly-surgery-frailty.html

In the senior population, fitness activities must focus on training that maintains functional mobility and an independent lifestyle.  You need to stand up and train to be a more graceful and competent walker.  Practice drills that improve your capacity to transfer from the floor to standing.  Always include balance and reaction exercises that keep you free from falls.  Foremost are strengthening activities that maintain bone density and restore capacity to lift, carry, push, and pull.

Michael S. O’Hara, PT, OCS, CSCS

* New York Times, One Last Question Before the Operation: Just How Frail Are You? Paula Span, October 27, 2017

PDFRead about keeping your hip flexors healthy and working well in Mike’s article, Nobody Names Their Child Iliacus.  Video instruction of the exercises in the article is available.  Jeff Tirrell gives five nutrition rules than can be broke.  Find out the correct way to set up your dual action air assault bike.

Download Here

PDFFind out if you scalenes are causing problems in Mike’s article, Scalene Salvation.  Read the inspirational stories of some Fenton Fitness members who conquered osteoporosis.

Download Here

Remember What You Wrote

Things I’ll Do Differently When I’m Old

Steven Petrow of the New York Times wrote a great article, Things I’ll Do Differently When I’m Old.  As a physical therapist that has guided thousands of 60 year plus individuals through the rehabilitation process, I have some suggestions.

I will work with a professional on developing a sustainable fitness program.  The preventative against age related physical decline is a program of exercise.  Consistent exercise reduces fall risk and maintains independence.  No other modality has a greater impact on health.  Blood sugar levels, respiratory capacity, mental health, and cardiac fitness all respond favorably to exercise.  Do not be a fitness “do it yourselfer”.  Older, deconditioned, and previously injured individuals get much better results when under the direction of a qualified professional.   One way or the other, you are going to spend time and money on your health.  Spend it up front–you will be much happier.

I will not let pain linger. Pain is not a “normal part of aging”.  Chronic pain alters brain chemistry and destroys healthy movement patterns.  Left untreated, pain has the capacity to weaken and spread damage to joints not involved with the initial pain provocation. See a physical therapist and find out what you can do to resolve pain issues before they become chronic.

I will exercise caution with medications that have an effect on the central nervous system.  Many older people take multiple medications that impact brain neurochemistry.  More brain real estate is devoted to movement than reading, writing, and arithmetic.  A steady diet of pain medications, sleeping pills, and anti-depressants takes a toll on coordination, balance, and the ability to safely get around town.  Add in a cocktail or three and you have a dangerous combination.

I will make a sustained effort to recover from any and all physical challenges.   As we travel through our senior years, most of us will experience a health setback that requires rehabilitation.  Full recovery of strength, mobility, and function takes eight to twelve months.  Many physical therapy patients stop all rehab efforts way too soon.  More of the rehabilitation battle is being fought in isolation as reimbursement for physical therapy care is shrinking.  You may be done with formal physical therapy in four weeks, but you need to continue with a restorative exercise program for much longer.

I will not get fat.  Physical therapy patients that are overweight have much more difficulty recovering from an injury or a challenge to their health.  Sarcopenia is the medical name given to age related loss of muscle mass.  Adding extra fat onto a body that is losing muscle creates an environment that makes movement more difficult and pain more prevalent.

I will listen and answer all questions from my health care provider to the best of my ability.  The answers we get from the patient are the clues that lead us to the proper care.  We need to know how your pain / symptom behaves and the effect it has on your life.  Please do not omit any information that you feel is not important or unrelated to your condition.  Do not lie about any aspect of your functional status, medications, mental health, etc…  Your therapist, doctor, or physician assistant cannot help if we do not have all of the information.

I will plan ahead.  In my dealings with older physical therapy patients, these are the three things that make life easier for both the patient and their families.  Do what you can to manage these issues while you are healthy and clear headed.

  1. Have a Will with end of life directives.
  2. Insurance coverage that reduces the expense of long-term care.
  3. Pre-planned funeral services and insurance

Michael S. O’Hara, PT, OCS, CSCS

Read the NY Times article here: https://www.nytimes.com/2017/12/05/well/family/thing-ill-do-differently-when-im-old.html?_r=0

 

Embrace The Hate

Being Comfortable With Being Uncomfortable

“I hate this one.”

“This exercise never gets easier.”

“I do this but I hate this.”

“You like to see me struggle”

These are all common statements from fitness clients and physical therapy patients.  They have complaints about certain exercise activities that are difficult, unsteady, aggravating, and just plain annoying.  The activities that provoke these responses usually involve getting up and down off the ground, single leg biased training, carrying a weight, and / or pushing a sled.

These comments are usually followed by—

“..but I know they are helping.”

“I don’t have that pain anymore.”

“My legs are so much stronger.”

“I hiked in the mountains with my grandchildren.”

To make progress in rehab and fitness, you need to get comfortable with being uncomfortable.  If your fitness regimen involves scented candles, soothing music, and nothing that makes you uneasy, then I doubt it has much value.  Training challenges that restore movement skills, improve strength, and add muscle mass will create some discomfort.  Developing the mindset that embraces the challenge makes all the difference.

Michael S. O’Hara, PT, OCS, CSCS

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