Where do I start with a personal hydration strategy?

Sodium plays a vital role in helping your body maintain fluid balance and cognitive function. It is also involved in the absorption of nutrients in the gut, nerve impulse transmission and muscle contraction. What does that mean in terms of performance? A 2015 study found that athletes who adequately replaced the sodium in their sweat finished a middle distance triathlon 26 minutes (on average) faster than those who did not.  This is just one study, but it demonstrates the potential impact of getting your sodium intake in training and competition right.  Speaking anecdotally from my own personal experience as an Olympian and World Champion competing and training over 20 years in extreme heat, cold, wet, and dry, I would concur.  When I am able to stay on top of my hydration status, my performance, recovery, and sleeping is positively impacted, so much so that my personal priority after big training and racing is rehydration. (What is big? I recently did ~36 hours of training in 7 days averaging more than 100 miles/day. I also won the World Championship in extreme heat in Doha, Qatar.)

Why is sodium the most important electrolyte?

Sweat comes from extracellular fluid in our bodies and 90% of the electrolytes in that fluid is Sodium.  In an acute situation like exercise, sodium is the most important electrolyte to pay attention to.  It does not mean that the others like magnesium and potassium are not important, but a deficit in these is better addressed in your diet than in over supplementing in your performance hydration solution.

As an athlete, sodium is key to maintaining fluid balance and sustaining performance.  Our blood contains 15-20% of the extracellular fluid in our bodies. (Remember sodium is the main ingredient in our extracellular fluid and sweat comes from this fluid.) Therefore, blood volume is directly impacted by sodium loss.  As our blood volume drops there is a greater strain on our cardiovascular systems. Our hearts must pump faster and harder to deliver oxygen and to dissipate heat to help keep us cool. We see higher heart rate numbers even though our pace does not change. Yikes. We all know this is not fun.

Then there is general fatigue, loss of concentration, and cramping! There is new research on cramping and how important electrolyte threshold is…… but I will save that for the next blog.

For now, what’s important to know is that there is a cost to allowing your sodium losses to mount up and go uncorrected.  Be aware of this.

How do I figure out how much sodium to replace while training or competing?

There are two things to think about 1) your sweat rate and 2) your concentration of sodium loss per liter of sweat.  Your sweat rate or the volume of sweat you lose is dependent on the conditions and intensity of exercise.  However, the amount of sodium you lose per liter of sweat remains fairly constant throughout life, and it is very unique to each of us.  It can range from as little as 200mg/L up to 2000mg/L!  That is a dramatically different range and requires dramatically different products and hydration strategies.  Using your best buddy’s strategy could be a disaster if you two are on the opposite ranges.  (As a reference most products fit the middle of the bell curve of the range at ~700mg/L.)

Get tested! Find out your unique sodium concentration loss in a simple 15-minute test.

Note: We schedule your appointment for 50 minutes so we have time to talk about your personal situation and goals.

You do not have to exercise or work hard! All that’s required is that you sit in a chair and expose your forearm. Easy! Using patented technology, we will stimulate your sweat glands and collect enough sweat to measure the amount of sodium you are losing.
It’s simple and painless, yet a very powerful piece of information for performance. Along with an individual value, we will provide you with a customized hydration strategy to use in training and competition.

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If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
Did you know there’s no prescription needed from a doctor to see us?
(949) 443-0713

Sometimes pain relief can be accomplished through physical therapy. Physical therapy (PT) involves treatments that focus on the prevention and management of injuries or disabilities. PT helps to relieve pain, promote healing, and restore function and movement.

PT is practiced by a professionally trained physical therapist. A physical therapist is a specialist skilled and educated specifically in the evaluation and conservative management, including rehabilitation, of orthopedic, neurologic, and cardiovascular conditions…

How Is Physical Therapy Used to Treat Pain?

A therapist may focus on decreasing pain with either passive or active therapy. Examples of passive physical therapy include:

• Manual therapies
• Heat/ice packs
• Electrical stimulation, including TENS units
• Ultrasound
• Dry needling
• Cupping

Examples of active physical therapy include:

• Movement-based activities, including stretching and range of motion exercises
• Specific strengthening exercises
• Pain relief exercises
• Low-impact aerobic conditioning

Points to Consider About Physical Therapy and Pain

An important aspect to keep in mind about physical therapy and pain relief is that each individual may respond differently to therapy. People have different types of bodies, different patterns of movement, and different habits. Physical therapists and their trained staff can monitor each individual and attempt to correct improper habits and movement patterns.

 

Reference: {https://www.medicalnewstoday.com/articles/327169.php}

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If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
Did you know there’s no prescription needed from a doctor to see us?
(949) 443-0713

A sprained ankle is an injury to one or more ligaments in the ankle. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments to tear completely.

Ankle sprains are common injuries, particularly among people who play sports.

They can be very painful, and severe sprains can require months of recovery. However, a person can do several things at home to help speed their healing and reduce the risk of reinjury.

Below, find out what to do after spraining an ankle. We describe first aid and longer-term methods of supporting recovery.

First aid

Anyone who thinks that they have sprained an ankle should receive first aid. Avoid putting any weight on the ankle, as this increases the risk of broken bones and other injuries. Sit in a comfortable position, with the ankle elevated to reduce swelling.

Nonsteroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen, can also help alleviate swelling and pain.

If possible, wear a temporary brace or bandage to support the joint and prevent it from moving.

If crutches are available, some people find that they can help with balance and mobility while allowing the ankle to rest.

 

It is difficult to diagnose an ankle sprain based on symptoms alone. For this reason, a person should see a doctor.

Most family physicians and doctors at urgent care clinics can quickly diagnose a sprained ankle. If the injury is very serious, they may refer the person to an orthopedist or foot and ankle surgeon.

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Tips to aid healing

The following methods of home care may support faster recovery while helping to protect against further injuries.

RICE

The acronym RICE stands for: rest, ice, compression, and elevation. Doctors often recommend these tactics to reduce swelling and inflammation in the days after an injury.

 

Rest

Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.

Ice

Using an ice pack may reduce blood flow to the injury and help ease pain and swelling.

The American Academy of Family Physicians suggests applying an ice pack to the sprain for 10–20 minutes at a time. Wrap the pack in a towel before laying it against the skin.

However, the National Athletic Trainers’ Association reviewed the evidence for the use of ice on injuries in 2013. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness.

If ice does not help relieve symptoms, use other treatments instead.

Compression

Compression helps stabilize the injured joint and may reduce swelling.

Try wrapping a bandage around the injured ankle. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness.

Elevation

Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain.

Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.

Heat

Heat increases blood flow to an injury, which can speed healing. Some people also find that it helps relax tight muscles, easing pain and tension.

However, do not use heat while the ankle is still swollen, as this can increase inflammation and slow healing.

Once the swelling goes down, try applying a heat pack for 15–20 minutes at a time.

Some people find relief from alternating heat and ice packs. Only try this after the swelling is gone — not immediately after the injury.

Stretching

An injury to the ankle puts nearby muscles and other structures at risk of damage. This is especially likely if the tissues have become weak from disuse.

Stretching keeps the muscles strong and limber. It also helps more blood circulate to the area, which may help the ankle heal faster.

Gently stretch the ankle by moving it in all directions at least three times each day. Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise.

However, it is important to avoid overextending the ankle or moving it in any direction that hurts.

Walking

The pain and swelling that immediately follow an ankle sprain may be severe. This can make it impossible for a person to put any weight on the joint.

As the swelling goes down, walking can promote healing. Start by walking short distances within the house. Then, gradually build up to longer distances as the ankle begins to heal.

However, walking may require a person to hold the injured ankle in an unusual position or twist the body to avoid putting excess weight on the joint. If this is the case, wait 1–2 days, then try again.

Exercise

Exercise can restore strength and balance while preventing the muscles in the area from weakening. This can reduce the risk of another sprain.

After the swelling goes down and walking is comfortable, it may be a good idea to start exercising the ankle.

 

A person can try performing the following exercises for 10–15 minutes every other day:

On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes.
Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counterclockwise.
Play catch while balancing on one leg, then the other.

Massage

Massage can help ease pain while promoting blood flow to the sprained area.

If the injury is particularly severe or painful, a person should seek advice from a qualified massage therapist.

For less severe injuries, a person can try a gentle massage at home. Some people find that massaging the bottom of the foot or heel provides relief. Others prefer to massage around or just above the ankle.

A person should stop massaging the area if it causes pain or worsens symptoms.

Physical Therapy

Physical therapy may especially benefit anyone who experiences long-term pain following a serious sprain and anyone with a history of similar injuries.

A physical therapist will perform an exam of the person’s ankle to identify weak muscles and other issues that can cause pain and increase the risk of injury.

 

They will also ask about the person’s lifestyle, including any sports.

The physical therapist will use this information to create a customized exercise plan that promotes healing and eases pain.

When to see a doctor

According to a popular myth, a doctor can do nothing to treat a sprain. It is true that sprains do not usually require casts and often heal on their own.

However, the American College of Foot and Ankle Surgeons recommends that anyone who suspects that they have a sprain see a doctor. They may be mistaken and have a different injury that requires treatment, or they may have additional injuries, such as broken bones, which is common.

Also, a doctor can assess the severity of the sprain. Particularly serious sprains can require surgery, physical therapy, and other long-term treatments. Delaying medical attention can delay rehabilitation.

If the pain is mild and a person prefers home treatment, they can wait a day or two. If the swelling does not go down or the pain gets worse, they should see a doctor.

Summary

Sprains are common and usually heal on their own. However, severe sprains that completely sever the ligament may require months of healing and possibly surgery.

Do not ignore the pain of an ankle sprain or assume that there is nothing a doctor can do. Prompt treatment can speed recovery and reduce the risk of chronic or secondary injury.

Reference: {https://www.medicalnewstoday.com/articles/327169.php}

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If you find yourself in discomfort or think you could benefit from a personalized exercise plan, talk to a
Physical Therapist.

Let’s talk! We are here to help. Give us a call for a complimentary assessment.
Did you know there’s no prescription needed from a doctor to see us?
(949) 443-0713