Winter Olympics 2010 Ends, Paralympics 2010 Begins, Next Olympics in 2012 and 2014
Sunday, February 28, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
The 2010 Winter Olympics in Vancouver, Canada ends Feb 28th, 2010. Then the (10th or X) Paralympic Winter Games run March 12 to March 21, 2010.
The 2010 Paralympic Torch Relay begins in Ottawa, Ontario on March 3. Unlike the Olympic flame, the Paralympic flame has no traditional starting place. Approximately 600 torchbearers will carry the Paralympic Flame until reaching the 2010 Paralympic Games Opening Ceremony on March 12 at the BC Place Stadium, in Vancouver, British Columbia.
The 2010 games are the second time Canada hosts the Paralympic Games.
Thirty nations will compete in five sports:
Alpine skiing
Biathlon
Cross-country skiing
Wheelchair curling
Sledge hockey
The next Winter Olympics will be the 2014, XXII (twenty-second) Olympic Games in Sochi, Krasnodar Krai, Russia. The next Summer Olympic games will be the 2012 Games in London. The International Olympic Committee approved adding golf, rugby, and women's boxing for the 2012 program. Karate did not make the vote to be in the Olympic games.
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Fast Fitness - Sixth Group Functional Training: Advancing Ankle and Knee Safety With Single Leg Movement
Friday, February 26, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Here is Fast Friday Fitness - sixth in the series of FunctionalFitness Training (Bookspan Basics) to teach your group, teams, classes, students, kids, battalions, or self.
Today, Feb 26th, is my birthday. Celebrate with healthy movement and having some fun. In this Bookspan Basic Training, advance your lower leg stability with single leg use, to be ready for landing from jumps, slips and missteps, and more.
It builds on the Third and Fifth Functional Training exercises where you learned to jump vertically (up and down) and leap laterally to one foot (side to side) with good lower body mechanics.
Assemble your group in neat rows. Stand in front in view of all. Tell them this is a basic, functional physical skill to learn how to reduce knee and ankle injuries during sideways jumps. Remind them they need to use the same principles from previous (Third) Basic Training of vertical jumps:
Have everyone bend both knees to crouch using good bending (knees do not sway inward or slide forward, taught in the first skill), then rise to toes with stable neutral ankle (not bowing outward at the side, taught in the second skill).
Have them stand on one leg only. Repeat crouching then rising to the ball of that foot (half-toe) on that one leg. Rise and lower on one leg. Don't let body weight sway outward to the small toes, turning the ankle. Keep strong neutral stance. Repeat 10-100 times, depending on time and need.
Remind them that when they land from a jump, they use the same good bending and neutral ankle. Then use all good mechanics to hop - jump and land on that one leg. Hop 10-100 times, depending on time and need. Change legs and repeat.
Photo - lower limb stability and placement during landings of all kinds prevents injuries. Practice so you don't turn your ankle or knee.
Each new Functional Training exercise shows how to teach your groups (or self) how to prevent common musculoskeletal problems during the team season or operational theater.
Trainers, Drill Instructors, readers, send in your stories of how you use these in your program.
Good body mechanics are a powerful performance enhancing aid.
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Aerial skiers can train using trampoline, bungee trampoline, gymnastics equipment, plastic ramps that slide like snow, diving boards, and ramps leading to pools of water. I love trampoline. I love water. Had to combine the two, so I went to the Park City Utah Olympic training facility. Click to view these movies that I took of young skiers practicing.
Aerial skiing is part of Freestyle skiing, along with moguls, jumps, and other ski specialties that change from year to year. Ski ballet, (later renamed acroski) was a demonstration sport in the 1988 and 1992 Winter Olympics.
In Ski Jumping, skiers ski down a high take-off ramp, then jump, and glide as far as possible before landing. Anders Johnson, ranked 100th in the world, made the US Olympic team for the 2010 Winter Games in Vancouver. His sister Alissa, ranked 11th in the world, could not go. Olympic officials refused to allow women's ski jump even though the International Ski Federation (FIS) recommended in a 114-1 vote in 2006 that the women's event be included, and rules since 1998 state that new sports added to the Olympics must include women's events.
Reasons given included unfortunate statements including the phrase "dilution of medals" (by IOC President Jacques Rogge) and that, "Ski jumping is just too dangerous for women...seems not to be appropriate for ladies from a medical point of view" (according to FIS President Gian Franco Kasper).
Girls, dressed as boys were known to compete in ski jumping events at Nordic competitions until the 1950s. In 1911, Austrian countess, Paula Lamberg, jumped 22 meters wearing the required women's uniform of the time - a skirt.
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On the web, Grand Rounds is the weekly collection of the best on-line medical posts from the past week.
A hospital is no place to go if you are sick. MDWhistleblower writes, "Jolie Bookspan in The Fitness Fixer … reminds us that we often overlook certain aspects of health in our hospitalized patients."Click to learn what to know and avoid.
MDWhistleblower began this week's Grand Rounds with a hilarious and all-too-often accurate description of actual Grand Rounds in a hospital, which is a lecture for doctors about a patient or topic. I have been one of the lecturers for real Grand Rounds at a prestigious (yet callous and injurious) teaching hospital where I thought I could lecture and change things. Oh, so funny ideas I get some times.
Thank you to this week's host for doing the hard work of collecting and featuring our articles.
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Contest - Name The New Feature on Fitness Terminology
Monday, February 22, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Here is a fun new contest - can you think of a great name for a new Fitness Fixer feature?
In December, a reader helped me know that perhaps others beside himself do not know basic names of body parts and processes. "Anonymous" felt that the muscle names submitted to the Sit Up Straight contest were "impenetrable." He wrote:
"I think his answer, which may be 100% technically correct, is 0% helpful for most people without a degree in physiology. The great thing about this website is that it converts medical mumbo jumbo into accessible language (including visual language).
I replied:
"Dear Anonymous, Thank you for instructing me that other readers too, may not recognize basic body parts and what they do.
"No degrees should be needed to know fundamentals about yourself. Just like knowing common car parts, you can prevent unneeded repairs, and being fooled by sales pitches.
"I took your good idea in the next article after this one, I added a description why a muscle was named and how to understand its action by the name - Fast Fitness - Mobilize and Strengthen With Serratus PushUps. I plan others to follow."
It is not only people "without degrees" who don't know basic body parts and functions. Often, trainers, instructors, even doctors, do not know either. They just repeat the same myths they have read and heard.
The new feature will explain how muscles got their names, movement names like flexion and extension, and body processes that are often misunderstood and repeated in pop fitness, and in health care and medicine.
This new feature can be a fun way readers can understand and benefit, not like in school where it is often is just lists of terms and definitions you don't recognize or care about.
What shall we call it?
Some ideas:
Basic Body Terms What Does That Mean? - Then the term goes here… Understanding Health Words
Reader Paul J submitted these:
“How it works” “How the body works” “Body works” “Bookspan’s Body Works” “Bookspan’s Body Brain Booster” “The Brain Booster” “Say, what?” “What Did The Doctor Say?” “Under the Skin”
Submit your entries in the comments below - make the titles descriptive, helpful, smart. Hurry so we can begin this new feature.
--- Read success stories and send your own. See if your answers are already here - click Fitness Fixer labels, links, archives, andIndex. Subscribe free - updates via e-mail or RSS, upper right. For personal medical questions - Replies to Medical Questions. Limited Class space for personal feedback. Top students may earn certification throughDrBookspan.com/Academy. Learn more in Dr. Bookspan's Books.
Fast Fitness - Easy Start to Mobilize Shoulder and Scapula
Friday, February 19, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Here is Friday Fast Fitness - an easy way to learn and feel how to use the often forgotten serratus anterior muscles, for better shoulder mobilization, first introduced in December:
On any surface you are comfortable, go to hands and knees. Keep your arms straight at the elbow. Let your upper body sink under your weight so that your shoulder blades roll back and come towards each other. Your shoulder blades may stick out like wings, photo 1 below.
Correct that problem by pulling your upper back to a straighter position, photo 2 below.
Alternately sink and pull upward to correct the winging. Improve by increasing the number and speed you can correct. Use the hands-and-knees position to get the idea. As soon as you have the concept of how to move, use the full pushup position, called plank, to get off your knees and get real exercise.
The standing version of this drill is in my book Fix Your Own Pain Without Drugs or Surgery. Thank you to Dr. Johannes Ernst, who wrote in about using hands and knees to get started:
"I should mention I'm actually doing a variation of the scapular mobilization exercise which I have found to be more effective for me: basically like a push-up, but propped up on knees and elbows. That way I can extend the amplitude of the back and forth movement further than if standing up. That additional stretch does seem to make a difference, and it seems to work some muscles as I can do only about 30 or so before I run out of steam."
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Ski fast and shoot rifles! A biathlon is usually a race of two sports in the same event. In the winter Olympic biathlon, athletes ski cross-country then shoot at targets (not competitors in front of them).
The Winter Olympics currently offers four different biathlon races. In each, skiers carry .22 caliber rifles, weighting just under 8 pounds (3.5 kg). Skiers race to each shooting stop along the course. Half the shooting stops are prone (lying face down). Half the shooting stops are standing. The commemorative medal at right shows a hyperlordotic stance (overly arched at the lower back) during standing aim that will be covered in future articles on back pain and target shooting. Check the article, Prevent Back Surgery, and see if you can guess the cause, and how to change stance for shooting without back pain.
Winter biathlon is said to originate with Norwegian soldiers training for military maneuvers. Other northern countries offer their own history of training these disciplines for military and defense.
A summer biathlon usually combines cross-country running and shooting.
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ACPHospitalist writes, "Not all exercise is always good exercise, and that includes yoga. Jolie Bookspan details the problems that some yoga poses can cause, even when done correctly."Click to understand why change is good.
On the web, Grand Rounds is a collection of the best on-line medical posts from the past week. A different host works hard each week to find and list the articles. This is different from the Grand Rounds in a hospital, which is a lecture for doctors about a patient or topic.
Thank you ACP Hospitalist staff: Jessica Berthold, Stacey Butterfield, Ryan DuBosar and Jennifer Kearney-Strouse, for doing the hard work of collecting and featuring our articles this week.
--- Read success stories and send your own. See if your answers are already here - click Fitness Fixer labels, links, archives, andIndex. Subscribe free - updates via e-mail or RSS, upper right. For personal medical questions - Replies to Medical Questions. Limited Class space for personal feedback. Top students may earn certification throughDrBookspan.com/Academy. Learn more in Dr. Bookspan's Books.
Bobsleigh, bobsled, and bobsledge are generally names for the same event - a gravity-powered sled, racing for time down a narrow concrete or ice track with many turns. Speeds may exceed 85 mph (140 km/h). That is over 117 feet every second. Curves increase g-force, with some as high as 5 g.
Modern sleighs have either two or four crew - a pilot and brakeman, and, in 4-man sleighs, two pushers to get the sleigh going before they jump in the narrow vehicle with the other two. Crew have to be fast and strong. The world governing body is the Fédération Internationale de Bobsleigh et de Tobogganing.
Until 2009, the Park City Utah track was called the "world fastest ice," with the highest recorded luge speed according to the Guinness Book of World Records. That record was broken at the 2009 Luge World Cup in British Columbia, Canada. The Vancouver track of the 2010 Winter Olympics is designed to be faster, with the highest vertical drop of all tracks yet designed.
Creating and maintaining competition and practice tracks for athletes is expensive. To offset expenses, some tracks allow civilians to try the bobsleigh down the actual track. Paul and I had a wild ride in Park City Utah, which had hosted the bobsleigh, luge, and skeleton for the 2002 Winter Olympics. Price for a ride was a moderate $60 US.
The Utah track has 15 turns in 1335 meters (almost a mile) and close to an 8% grade. Some of the turns are named, for example, Turn 4 is Sunny Corner, the sunniest part of the track. Turn 5 is Snowy Corner, the snowiest. The section between 14 and 15 is the fastest, leading to the "Graveyard" section.
My husband Paul is lanky, and a muscular near-7-footer. Looks slim enough, but his size turned out to give us the wildest ride that the management said that a tourist ever had.
Because of Paul's long legs, they gave him the second seat behind the professional driver. I was man three, and a large man we didn't know was crew #4. We jumped in and took off. Paul's enormous feet had nowhere to go except directly blocking the driver's elbows, preventing him from steering the high g curves. We banked high and higher on each turn. It was thrilling. We were also banging side to side like thunder. My helmet rattled the side rails like a bobble-head doll. The view? For me, Paul's giant back and nothing else. Paul said that on the banked turns, when he could turn his neck at all against the g-force, he could glance up and see the bottom of the track. The nice man behind me tolerated me compacted against his padded belly by Paul ironing me flat from the front.
At the bottom, the dazed driver congratulated us on what he said was probably the wildest ride ever by amateurs.
We didn't break a world record, but pulled higher g-s than the usual ride and may have renamed the end of the course Paul's Patch. That worked out pretty cheaply per g.
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Fast Fitness - Your Own Reality Valentine's Day Cooking Show
Friday, February 12, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Here is Friday Fast Fitness - Make Valentine's weekend fit, classy, and serene in the kitchen.
Instead of yelling, insults, and impatience that generates stress chemicals that damage heart and blood vessels, then serving that to yourself or family, serve health for brain, body, mind, and spirit:
Try the idea that meals are the process of making something nice, together or alone. Don't miss this healthy time. Meals don't only begin when you finish stressing it onto a plate.
It's not cool to bicker. Can you relate to someone without small talk and one-upmanship? Try real conversation. Or quiet and smiles.
Instead of focus on the product - rushing to serve polluted food and atmosphere - the preparing itself is a time for healthy body positioning, breathing as you cut and wash food, standing straight at the counter. Then you don't need extra time for meditation; your life is meditative.
Make your reality show for your meals the way life really can be. It takes the same time to stand well and smile as slouch. Cutting and washing goes more easily without tight shoulders and repeated unhappy thoughts. No stress-filled yelling, slouching, tightening your neck and shoulders to do the washing, cutting, and preparing. Alone or with loved ones, have a fun joke telling, singing, time of breathing and standing well, enjoying that you have food to prepare and a roof over your head to prepare it.
The Winter Olympic Torch lights today! See Wednesday's article, Olympic and Paralympic Winter Games 2010 or click the label Olympics for all Olympic posts.
For those who feel there are no coincidences, Happy Olympic, Valentine's, Fast Fitness, Lunar New Year.
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On Sunday Feb 14, 2010, Pearl turns 100 years old!
We arranged to travel to her 100th birthday celebration in Los Angeles, USA, from Thailand where we have been training for the last 6 weeks. We have long connections in Korea; it will take that long to get there, leaving now.
I last wrote about Pearl when she was only 97. Here is a photo taken 3 and a half months before she turned 99.
Pearl is 100 - Happy Birthday!
Related:
Here is Pearl stretching her hip at age 97 - Pearl is 97
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New Understanding explains how a simple slouching posture, hyperlordosis, adds to disc pain, even disc pain caused by other mechanisms. Click for a quick explanation.
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The Olympic cauldron will light in Vancouver Canada on February 12, 2010, marking the start of the XXI (21st) Olympic Winter Games.
The 2010 Winter Games continue through February 28, 2010, in Vancouver and Whistler. Both the opening and closing ceremonies take place in Vancouver’s BC Place Stadium, the first Olympics in an indoor stadium in Olympic Games history.
Vancouver and Whistler then host the Paralympic Winter Games from March 12 to 21, 2010. The Paralympic Games Opening Ceremony is March 12, 2010 at BC Place Stadium. The Closing Ceremony is March 21, 2010, in Whistler.
--- Read success stories and send your own. See if your answers are already here by clicking labels, links in posts, archives, and Index. Subscribe free - "updates via e-mail" upper right. For personal medical questions, Replies to Medical Questions. Limited Class space for personal feedback. Top students may earn certification throughDrBookspan.com/Academy. Get all at once in Dr. Bookspan's Books.
A study of men and women over age 70 found two to three times more bone fractures occurred following a hospital admission compared to not being in a hospital. The risk of new fracture was greatest during the first year after hospitalization and increased with the number of times a patient was hospitalized. This included increased numbers of hip fracture, which leads to a fatality within the year in about 30% of people over 50.
Study authors stated, "Because the risk of fracture is greatest soon after hospital discharge, assessment and interventions to reduce risk should be started during the hospital stay or shortly after discharge. Evaluations should include measurement of bone mineral density, assessment of the risk of falling and vision testing." According to the authors, appropriate treatment for these patients include calcium and vitamin D supplements; bisphosphonate drug treatment, such as alendronate (Fosamax) or risedronate (Actonel); vision correction if needed; and physical therapy, including walking programs and exercises to improve flexibility, strength and balance.
Being in a hospital is often joked about as being unhealthy. It is also a reality:
When people are sick, it is not the time to keep them sedentary, indoors, eating institutional food, out of fresh air and sunlight, and taking medicines that reduce bone density and increase pain syndromes.
Lack of standing and activity quickly reduce bone density.
Several commonly prescribed medicines directly reduce bone density and cause stomach and body pain. Instead of stopping these medicines, others are given, which further depress health, and the mistake of further unneeded and unhealthful drugs.
It is a circular problem when people feel they must reduce activity to prevent falls and injury.
What is needed is the right, carefully supervised, healthy movement to give the physical skills that prevent falls, the stiffness that results in more pain and lack of function, and reduction in bone density, balance, strength, and mobility crucial for basic health.
Fast Fitness - Hip and Quadriceps Stretch Lying Down
Friday, February 05, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Here is Fast Friday Fitness - The front of the leg and hip are helpful places to stretch. Here is another nice stretch for the front of your hip and thigh.
People often "do" a quadriceps stretch without getting a stretch. They keep the front of their hip bent forward at the crease where it meets the body, meaning the area is being shortened not stretched. This is opposite of the point of the stretch. To get the stretch and the idea of lengthening and extending at the hip:
Lie on one side with both knees bent in front of you. It is ok to round your body a bit. The spine is not rounding under compression. It's a nice stretch. Prop your head comfortably.
Keep the bottom knee still bent in front of your body.
Notice different stretch with raised and lowered top knee placement. Stretch the other leg too.
Prevent these reasons the top knee may hurt:
Don't pull back so hard that it pulls painfully at the knee.
Tight quads can feel like knee pain when they tightly pull where they attach at the knee. It is not a problem with the knee, but with tight thigh and quadriceps muscles. Tight people may feel sharp pulling or yanking around the knee when trying to put weight on a knee stretched behind them, as when ruining or lunging. The problem is tightness, so stretch gently and intelligently. The idea is to stretch the quads so you don't hurt, not yank so that you do.
Check that you are not twisting at the knee - generally you can tell this if your foot is facing a different direction than the front of your knee. One commonly missed reason for knee pain felt during running and walking is twisted stretching, including yoga poses like lotus and hero if you don't turn from the hip, and others, covered in Knee Pain When Running - Check Your Yoga.
--- Read success stories of these methods and send your own. See if your answers are already here by clicking labels, links in posts, archives, and The Fitness Fixer Index. Subscribe free, "updates via e-mail" upper right. For personal medical questions - Replies to Medical Questions. Limited Class space for personal feedback. Top students may earn certification throughDrBookspan.com/Academy. Getinfo all in one place in Dr. Bookspan's Books.
Doctors Don't Prescribe Effective Back and Neck Pain Therapy - Exercise
Wednesday, February 03, 2010
Jolie Bookspan, M.Ed, PhD, FAWM
Studies have confirmed that directed exercise is beneficial for chronic low back and neck pain. Is it being used? In a survey reported in Arthritis Care & Research, of 684 patients with chronic low back or neck pain, only 14.4% were prescribed exercise by their physicians. By contrast, 63.8% of those seeing a physical therapist and 33.1% of those who saw a chiropractor were prescribed exercise.
Other significant predictors of an exercise prescription were being female, having greater than a high school education, and being on workers' compensation.
Primary source: Freburger JK, et al "Exercise prescription for chronic back or neck pain: Who prescribes it? Who gets it? What is prescribed?" Arthritis Care Res 2009; 61(2): 192-200.
My colleague, family medicine physician Dr. Fabrice Czarnecki sent me this:
A study did a review "prospective controlled trials of interventions." These are studies that evaluated effectiveness of various interventions to prevent back pain (BP) in working age adults. In short, after all the math and big words were sifted through, they found that, "only exercise was found effective for preventing self-reported BPs in seven of eight trials. Other interventions were not found to reduce either incidence or severity of BP episodes compared with controls. Negative trials included five trials of education, four of lumbar supports, two of shoe inserts, and four of reduced lifting programs."
Their conclusions: "Twenty high-quality controlled trials found strong, consistent evidence to guide prevention of BP episodes in working-age adults. Trials found exercise interventions effective and other interventions not effective, including stress management, shoe inserts, back supports, ergonomic/back education, and reduced lifting programs. The varied successful exercise approaches suggest possible benefits beyond their intended physiologic goals."
Bigos SJ, Holland J, Holland C, et al. High-quality controlled trials on preventing episodes of back problems: systematic literature review in working-age adults. Spine J. 2009 Feb;9(2):147-68. (Review) PMID: 19185272
Not all exercise fixes pain. Many exercises cause lower back pain, even those commonly used in rehab and PT programs. Prescribing random exercise is not effective.
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Readers were excited when I wrote about Sepak Takraw, a fast net game using feet, leaping windmill kicks, shoulders, and head, but no hands to volley a woven ball called a "takraw."
Readers asked if this kind of game exists in other world cultures. Here is one from Brazil, created in the mid 1960’s.
Footvolley combines beach volleyball with the ball-touch rules of soccer. Players score points by heading, chest butting, and kicking the ball with foot or knee over the seven-foot-tall net to the opponents’ court.
--- Read success stories of these methods and send your own. See if your answers are already here by clicking labels, links in posts, archives, and The Fitness Fixer Index. Subscribe to The Fitness Fixer, click "updates via e-mail" upper right. For personal medical questions - Replies to Medical Questions. Limited Class spaces for personal feedback. Top students may apply for certification throughDrBookspan.com/Academy. Learn more in Dr. Bookspan's Books.
The 2010 Winter Olympics in Vancouver, Canada ends Feb 28th, 2010. Then the (10th or X) Paralympic Winter Games run March 12 to March 21, 2010.
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