Don't be a heel. Protect your Achilles !

   Achilles was a mythical Greek warrior. According to legend his Mother dipped her infant son in the River Styx that separates the world of the living from the world of the dead. The river's sacred water made him invincible in battle. The Mother didn't want the poor kid to get swept away and drown so she held him by his heel. The heel did not get the effect of the river's power. Achilles was a fierce and indestructible fighting machine. However during the Trojan war an arrow shot into his heel killed him. That is why a person's weakness is often referred to as their Achilles Heel.

Muscle attaches to a connective tissue known as tendon. Tendon is a fibrous link attaching the muscle to a bone. 

   The Achilles Tendon is the thickest tendon in the human body. It is also known as the heel cord or the calcaneal tendon. This tendon attaches the the muscles of the rear lower leg - the Plantaris, the gastrocnemius (calf muscle) and the soleus - to the heel bone also known as the calcaneus.
These muscles, through the tendon attachment, pull the foot away from the ankle in a movement known as plantar flexion. Standing up on the toes and lifting the heels is an example of
plantar flexion.
   Any forward, backward or upward propulsion of the body involves plantar flexion and its opposite movement dorsi flexion in which the toes are pulled towards the shin.
The anatomy and location of the Achilles tendon make it a key cog in forward, backward or upward movement. As a result it can be a vulnerable part of the body susceptible to injury:

• The more dynamic the movement of the foot in motion the greater the force impact on the Achilles tendon.
• The longer and more continuous the movement , eg. distance running, the greater the possibility of developing a repetitive strain injury.  
• Overuse or a sudden strain can cause inflammation resulting in Achilles tendinitis.  This results in micro tears to the tendon tissue.  
• Achilles tendinitis can develop into Achilles tendinosis. This is a condition in which the collagen or structural protein of the tendon degenerates. The tendon can begin to calcify.
• Physical force or tendinosis can also cause a partial rupture of the tendon.
• Severe physical force or chronic tendinosis can cause a complete rupture of the tendon.

 Are some activities more likely to place undue pressure on the Achilles tendon? In the words of a famous Vice Presidential candidate "You betcha!"

• Risk factors include; tight calf muscles, bone spurs, weak arches, and unsuitable footwear.
• Risky activities include sprinting, jumping, running in soft sand, running on hard surfaces.
• Sports with a high incidence of Achilles tendon injuries, especially ruptures, include track and field, volleyball, football, soccer and basketball.
• Sports like hockey and downhill skiing encase the ankle in foot ware with a protective shell.  Therefore the Achilles tendon may be one of the few body parts not in danger. However in an infamous hockey injury, Ottawa Senator star Erik Karlsson had his Achilles tendon accidentally (???) severed by another player's skate.     
• Use of antibiotics such as Ciprofloxacin can weaken the Achilles tendon thus making it susceptible to tearing or rupturing.

   Prevention is the first line of defense in protecting the Achilles tendon:

• Stretch the calf muscles and the tendon after workouts.
• Don't over train. Middle and long distance runners especially seem to feel that 'more is better'.  You won't get fitter if you get injured. 
• Increase workout volume only in small gradual increments.
• Increase workout intensity only in small gradual increments.
• Plyometric training -explosive jumping exercises - can help the body prepare for dynamic sports movements. However, this form of training should be done carefully and properly. preferably under the guidance of a qualified Fitness Trainer. There are many examples of athletes rupturing the Achilles tendon in the off season while performing plyometric exercises.

Ideally, you want to nip an Achilles tendon issue in the bud:

• Stop any impact exercises if there is pain in the back of the lower leg or heel.
• Do not resume impact exercises until pain is completely gone.
• RICE - Rest, Ice, Compression, Elevation - may provide short term relief.
• Using ice for injuries is currently being questioned by the sports science community. Until it has been totally ruled out as an effective treatment, I would continue to recommend ice therapy.
• Do not hesitate to see a sports medicine doctor if pain persists.
• A doctor will likely give a referral for physiotherapy.
• A cortisone shot may reduce inflammation however this may weaken the tissue over the long term resulting in a tendon rupture.

The worst case scenario is a partial or complete Achilles tendon rupture.:There are different possible treatments:

• Non-operative treatment number 1 - The torn ends are pulled together and the foot is put in a cast. It is hoped the the tendon will regenerate itself if kept immobile.
• Non-operative treatment number 2 - Platelet rich plasma treatment in which the patient's own blood is spun in a centrifuge and transfused back into the patient. This is a new and less orthodox methodology that is not without controversy.
• Operative - Surgery in which the torn tendon ends are sewed back  together. This is followed by a period of immobilization.
• All methods would require physiotherapy afterwards.
• The choice of treatment would depend upon which physician you go to for treatment. Do your homework on the sports medicine practitioners in your region.

   The most important considerations are obvious.
Proper training can prevent possible Achilles tendon issues.
Achilles tendon issues should not be ignored. 
Give proper time to heal your heel !                                                               
                                                             

The Achilles tendon - so thick - yet so vulnerable.
If only my abs were this well defined.

(Picture by  PT Instructor R. Boulanger)

Until Next Time

Keep Fit !

Little Bobby Strong










Links
schwabe27.uwmfatloss.hop.clickbank

AudienceBuilder.ca

www.fitnwell.com

www.rabbitview/rabbitview-crossfit

    

Why I Hate the Biggest Loser Even More !

   The reality television show 'The Biggest Loser' has once again come under fire. 'The Biggest Loser' is that show where bullying, drill sergeant type, so-called Fitness Trainers prod obese contestants to lose outrageous amounts of body weight in short periods of time. The Biggest Loser gets the prize money.
   I have previously written critical bogs on "the Biggest Loser' premise and on bully celebrity Trainer Jillian Michaels.  Although the show is a ratings hit it it is cringe worthy for real life Fitness Trainers if not something to be totally avoided. I asked mentor and Fitness Training colleague Gregg Harvey of Fit N Well in Edmonton, Alberta, Canada his opinion on the show. His answer "Dude, I don't watch it! It is a waste of valuable time and not reflective of what Fitness Training should be about."

   My previous issues with the Biggest Loser were outlined in previous blogs:

• Extremely obese contestants were rushed into a fitness regime that was too much -too soon!
• Since the goal of the contest was to lose the most weight in a set period of time, safe and gradual exercise progression was not a consideration.
• Having unfit and obese individuals doing high intensity, high impact movements such as ballistic, plyometric jumps is a recipe for severe joint injuries!
• The focus was on weight loss rather than on health. Fat loss is but one component of fitness and it is best approached in slow but steady increments not as a race against time.
• Contestants were put on an extreme low calorie diet. This can lead to short term weight loss but in the long run is not sustainable.
• 'Biggest Loser' Fitness Trainers adhere to the bullying tactics of an extreme marine drill sergeant caricature to cajole and shame contestants into pushing themselves harder. Jillian Michaels, who has since left the show, epitomized this behavior. People who were obese as youths may have experienced enough bullying to last a lifetime.

   Let me be clear - this is a reality television show. The purpose is to entertain the viewing audience.
Obviously the ratings prove that 'the Biggest Loser' is successful. The element of competition (and winning money) also helps keep the contestants focused and adhering to the program.Members of the viewing audience may become inspired to try and make lifestyle changes.
   The downside is that for many of the viewing public, this is their idea of how real world Fitness Trainers operate. The same audience may also believe that such an extreme exercise program is the way the only route available to lose weight and get healthy. This can be dangerous for those that try to lose weight using such extreme methods without supervision. More tentative types may be scared off by the thought that this is the only viable way to lose weight. 
Reality television does not reflect fitness reality!


   Now there may be new reasons to dismiss this show as being inspirational and cast doubt on its Fitness Trainers as role models.

• Scientific follow ups of former contestants suggest that most regain much of the weight back.
• Further scientific speculation is that the extreme methods of exercise and low calorie diet cause permanent 'metabolic damage'. Supposedly the starvation type dieting slows the energy burning capacity of the metabolism for good. 
• The slower metabolism makes it easier to gain back the weight and harder to lose weight than previously.
• A season 2 contestant, Suzanne Mendoca is speaking about possible suing the show for abuse. She claims that the show's doctors and trainers - including celebrity trainer Bob Harper - pushed diuretics, laxatives and ephredrine products on the contestants
• Former contestant Kai Hubbard claims that she was subjected to constant 'fat shaming', verbal bullying and harassment.
• Hubbard and Mendoca both claim that contestants were encouraged to 'purge' or vomit to lose weight.
• The Los Angeles Sheriff's Department is supposedly investigating the show for pushing controlled meds and possibly even for 'illegal' narcotic use on set.

Remember - so far these are only allegations!

Defenders of the Biggest Loser point out that the show has it's own in-house medical staff to monitor the health of the contestants. My response is:

So did Elvis, Michael Jackson and Whitney Houston. Where are they now?

Ben Johnson and Lance Armstrong had their own medical staff as well.
Most doctors follow the creed of 'Do no harm.' A very few do not.

If investigations prove that there is some substance to the accusations it may be time for the television powers that be to make some tough decisions.
Instead of chiseling a Six-Pack into the midsection of a 400 pound contestant, it may be time to consider Deep-Sixing this reality television show.
                                                                                                                     

Take a morbidly obese person .
Add high impact exercise.  plus
Caffeine pills in one hand and laxatives in the other.
=  Trouble Ahead.........?
(photo compliments of famed fitness icon R. Boulanger)

   
Until Next Time

Keep Fit
(the healthy way)

 
Little Bobby Strong













Links
schwabe27.uwmfatloss.hop.clickbank

AudienceBuilder.ca

www.fitnwell.com

www.rabbitview/rabbitview-crossfit