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LETTERS OF PROOF (928) 440-3106 | www.ProofPT.com
June 2024
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PEDAL POWER Strength Training: The Ultimate Gear for Mountain Bikers
As mountain bikers and cyclists hit the trails and roadways, the increase in activity often kicks off what we call “a busy collarbone summer” — a steady stream of patients who have broken their clavicles in a fall over their handlebars. Mountain biking trails are especially busy in June as riders make the most of summer weather before the monsoon season starts, usually around the first week of July. In their excitement about getting back to peak activity, athletes tend to neglect three important safety practices. They don’t carry enough cold water to cool and hydrate the body. They ride in the heat of midday rather than the cool of the morning (a misstep I am guilty of myself). And third, many athletes also fail to do strength training to reduce the likelihood of injury. A good example is the eight-week preseason dry land program we offer older members of the Flagstaff Youth Riders (FLYRS), a mountain biking organization serving more than 1,000 youngsters ages 2–18. We work with FLYRS’ Racing and Development (RAD) team of 10 high- schoolers who travel to USA Cycling competitions all over the country. Many adult mountain bikers could benefit from the kind of training we provide these young athletes. The focus is on building the pushing muscles in
the posterior chain at the back of the leg and spine, including the hamstrings, glutes, and lumbar muscles. We also build core strength by firming up the abdominal muscles. Strength training helps riders avoid a rounded, hunched position that can hamper breathing and cause back aches. It also yields a general improvement in form and a more comfortable ride. This strength- building work is important in reducing injuries in bikers and cyclists in these three most vulnerable areas. Clavicle and Shoulder Injuries Riders who hurtle forward over their handlebars often extend their arm during the fall and either break their collarbone or tear a ligament in the acromioclavicular (AC) joint on the edge of the shoulder. Few patients undergo surgery for a ligament tear, and not all clavicle fractures are treated by surgery, either. We try to help all patients by reducing inflammation and restoring range of motion in the joint through manual therapy and a gradual return to exercise. Patients typically recover enough to get back on the bike about three weeks after an accident, depending on the severity of the injury and their personal pain tolerance. However, another several weeks of therapy is usually required to rebuild the injured muscles and tendons to the point where they can tolerate the impact of riding.
Back Pain Road cyclists, and mountain bikers to a lesser extent, often suffer back pain from sustained time spent leaning forward over the handlebars. The biggest contributors to back pain are weakness in the lumbar paraspinals and other muscles, in addition to sheer fatigue from spending hours hunched over. We treat patients with back pain by calming the inflammation in the muscles and then offering a series of strengthening exercises. We also recommend that athletes on extended treks get off their bikes periodically for rest breaks. Broken Ribs When mountain bikers or road cyclists have a wreck, the ribs are among the first casualties. Recommending strategies for preventing broken ribs is difficult, other than to repeat the advice your mom probably gave you: Don’t ride above your ability level. Stay focused. And pay attention to the obstacles on the path ahead.
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Visiting any popular indoor pool will reveal a diverse pool of swimmers — fitness buffs, sports watchers, swim teams, students in kiddie lessons and aerobics classes, and families playing. Few sports can meet diverse fitness goals like swimming. Swimming can provide benefits such as improving cardiovascular fitness, increasing muscle tone, trimming pounds, and getting a workout without hurting stiff, arthritic joints. No wonder it is the fourth-most popular activity in the U.S., according to the U.S. Census Bureau. Participation spikes every time a new swimming star bursts into the spotlight, as Michael Phelps did in 2008. Known for winning more Olympic medals than most countries, Phelps won gold in all eight of his events at the 2008 Olympics in Beijing. Public fascination with Phelps’ big feet, long arms, remarkable pain tolerance, and prodigious performance led to an influx of children and teens to school and community swim programs. Phelps has inspired double-digit growth in swim program participation for over a decade. Dive Into Health The Unique Benefits of Swimming
former Division I college water polo player. “Water creates enough resistance to stop a speeding bullet within just a few feet. When you’re swimming, you have to pull yourself through that heavy resistance. That is going to build a lot of muscle,” Cole explained. According to the Centers for Disease Control and Prevention (CDC), just 2 1/2 hours of swimming per week can reduce the risk of chronic illness. On average, people who swim regularly reduce their risk of death by half compared to non-swimmers and enjoy their workouts more than those who exercise on land. Water-based exercise has the added benefits of improving flexibility, coordination, balance, and posture. For post-menopausal women, swimming can improve bone health. According to the Better Health Channel, a publicly funded Australian health and medical information service, swimmers can exercise without impacting weak or arthritic hips, knees, or ankles. The sport also builds endurance by delivering an all-around, full-body workout. Swimming laps at a pool can target different muscle groups, according to Healthline.com, because of the variety
Last year, champion swimmer Katie Ledecky surpassed Phelps in the total number of individual world titles. After competing in the 2012, 2016, and 2020 Olympics and winning 16 gold medals, the 26-year-old superstar
of strokes, like the breaststroke, butterfly, and backstroke. The water resistance works core, leg, and arm muscles simultaneously, while different strokes target specific muscles.
became the first swimmer to win six consecutive world championships in the same event in Japan’s 2023 World Aquatic Championships. Ledecky defeated the second-place finisher in the 800-meter freestyle by an astonishing 4.44 seconds.
Swimming has mental health benefits as well. Research shows swimming improves people’s mood and decreases
anxiety in those with fibromyalgia and other painful conditions. And in one of the sport’s biggest draws, those who enjoy it can continue to swim for a lifetime. Any community pool is likely to attract swimmers from age 3 to 103! So, find that bathing suit and take a dip! You may decide to make it part of your regular exercise routine.
Fans of swimming stress that it is more than a cardio exercise. “This is resistance training. It’s the same thing as lifting in a gym,” says Steve Cole, a swimming instructor, creator of a swim-instruction app, and
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Salad Struggles Be Gone TURN VEGGIE PREP INTO A SNAP
Many health-conscious consumers like eating more salads but hate the time needed to prepare them. A registered dietitian offers this realistic nutrition tip: Understand and accept your limitations in preparing salad at home and find a kitchen gadget to close the gap. Instead of taking time to chop salad ingredients individually, add your veggies to a vegetable chopper that slices or dices each item and drops it into a plastic container, says Kylie Sakaida, a nutrition expert with a significant following on TikTok. A veggie chopper is a large plastic box with a cutting lid. Built-in blades on the lid slice or dice ingredients and drop them into the box for storage. With one simple stroke, entire tomatoes, carrots, and chunks of lettuce transform into a pile of colorful, bite-sized salad ingredients without making a mess in your kitchen. “Don’t empty it along the way. Just make your entire salad in here,” says Sakaida, who has used her veggie chopper for over two years. “After topping the salad with a protein source, such
as chicken, feta cheese, or sunflower seeds, and adding dressing, just give it a shake and eat from the box,” she says.
Amazon sells a variety of veggie choppers, ranging from $18 for a basic model to $29 for an all-in-one gadget with nine inserts, including blades for julienne or crinkle‑cut veggies.
Other hacks to up your salad game include starting with the freshest greens you can find, keeping them very cold until served, using tasty
dressing, and adding lemon zest or a splash of orange juice to store-bought products. You can even add pickled, grilled, or marinated vegetables to enrich the flavor. With a veggie chopper and these other tips in your kitchen arsenal, you’ll be making salads like a pro in no time.
Summer Chicken Salad Inspired by FoodNetwork.com
TAKE A BREAK!
INGREDIENTS • 3 boneless, skinless chicken breasts • Salt and pepper • 4 ears of corn, shucked • 3 tbsp minced dill • 3 stalks celery, finely diced • 1 red onion, finely diced • 1 1/2 cups blueberries • 1 head of butter lettuce Dressing • 3/4 cup crumbled feta cheese
DIRECTIONS
1. Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4- inch thickness. Drizzle with olive oil and sprinkle with salt and pepper. 2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
• 1/2 cup half and half • 1/4 cup mayonnaise • 1/4 cup sour cream • 1 tsp sugar • Juice of 1 lemon
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1. Fortify Your Ride Through Strength Training 2. Swimmers Score Health and Fitness Gains 3. Up Your Salad Game With a Veggie Chopper Summer Chicken Salad 4. TikTok Embraces Power Walking INSIDE THIS ISSUE STRIDING TO SUCCESS How Power Walking Boosts Your Fitness
Runners and other workout buffs often make fun of power walkers, saying that walking — even at a vigorous pace — isn’t a real workout. Try telling that to TikTok fitness influencer Stefana Avara. Avara says she got great results from power walking 30–45 minutes daily at a 15-minute mile pace (about 4 mph on a treadmill). In the past, she had built strong, bulky thighs playing lacrosse and claimed she wanted to smooth out her quads. After just five weeks of power walking, she attained slimmer thighs while maintaining excellent muscle tone. Power walking involves moving faster and with more intention than regular walking. You keep your arms bent at a 90-degree angle and pump them vigorously back and forth as you stride. Power walkers also move their feet smoothly from heel to toe while striding ahead. Doing this correctly engages
your whole body, including your core muscles, raises your heart rate, and burns more calories. A brisk walk elevates fat-burning hormones. According to Health.com, an hour of power walking uses more than 500 calories, compared with the 340 calories burned by a brisk walker and the 238 calories consumed by a casual stroller. Power walking is also easier on the joints than running. Power walkers’ feet never leave the ground at the same time, while runners’ feet repeatedly strike the ground with greater force. People who take frequent, vigorous walks reap almost as many health benefits as runners, according to a peer- reviewed 2013 study by researchers at Lawrence Berkeley National Laboratory and Hartford Hospital. Another study found that runners and vigorous walkers showed similar reductions in the
risk of hypertension, diabetes mellitus, and coronary heart disease. Vigorous exercise also reduces such mental health problems as depression and anxiety, according to a 2006 study. To get the most out of a power walk, keep your chin up and focus your eyes on a point about 10 feet ahead of you to lengthen your stride. Pull your abdomen muscles in toward your spine. Tighten your glutes to help propel you ahead. Follow these rules of good form and swing your arms while striding energetically ahead, Avara says, and you will get a workout worth doing!
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