FAQ Category: General

Core-strengthening is part of the basic exercise program athletes follow every day. The exact exercises vary depending on the sport. Usually, the exercises aim to strengthen muscles of the stomach, hip, and low back. Specific exercises may include sit-ups, pelvic tilts, squats, lunges, leg presses, and strength training with free weights.

For athletes, the exercise program takes 30 to 45 minutes four to five times a week before the sport season begins. During the regular sport season, the core-strengthening program is only done two to three times each week.

Talk to a physical therapist or sports trainer about exercises you can do to strengthen muscles in your core.

Obesity is a rising problem in the United States. It has serious medical implications and can lead to diseases such as diabetes, heart disease, and cancer.

Obesity affects men and women of all ages in all geographic locations and socioeconomic and ethnic groups. There may be a genetic factor behind obesity. This is still under investigation and does not explain all cases of obesity. A greater proportion of obese people are found among non-white, less educated adults. However, these are not the only groups that need to watch out for obesity.

Both methods have advantages and disadvantages. Caliper measurements depend on the skill of the measurer and type of caliper used. Fluid retention can affect the results. Eating pizza and drinking beer the night before skinfold measurements is not advised.

BMI can be a poor measure of body fat because it does not differentiate bone and muscle mass from fat mass. BMI can wrongly classify people as obese if they have above average bone and muscle mass. If you are muscular, caliper measurements may be more accurate.

Obesity is the medical diagnosis that is made when body weight far exceeds the needs of the skeleton and physical body. With obesity, there is an excessive amount of body fat. For the most part, the point at which excess fat equals obesity is not set in stone.

Obesity can be measured a few ways. The two most common are skinfold thickness and body mass index (BMI). Skinfold measurements are taken using a special tool called a caliper. Several places on the body are routinely measured. These measurements are compared to standard measurements for men and women.

BMI is a weight-for-height ratio calculated as weight in kilograms divided by height in meters squared. This can be translated as weight in pounds multiplied by 700, then divided by the square of height in inches. For example, if you are 5 feet tall and weigh 120 pounds, multiply 120 x 700 = 84,000. Change 5 feet into inches (5 feet x 12 inches per foot = 60 inches). Square this number (60 x 60 = 3,600). Now divide the weight measure by the height measure (84,000 / 3,600 = 23.3). The final number is the BMI. The healthy range for BMI is 18.5 to 25. A BMI of 30 or more is considered obese.

The harmful side effects of steroids can be delayed or reduced by regular exercise, strength training, and proper nutrition.

There are many possible side effects of steroids. If you are not experiencing any side effects right now, you do not have to avoid sports or physical activities. Long-term use of steroids can cause delays in healing from wounds or injuries. Vitamin A has been shown to reverse this effect.

You should see your doctor if you notice excessive bruising, unexplained muscle weakness, muscle pain, or loss of muscle shape.

Amazingly, yes! Exercise is being called the most powerful drug of the 21st century. Research all over the world has shown the benefits of exercise. Exercise can increase muscle size and strength. It improves circulation and digestion. Exercise that puts a load or strain on the muscles and tendons helps build bone strength, too.

Exercising at least three times a week at moderate intensity is recommended for all adults in good health. This will help maintain healthy muscles and bones, boost the immune system, improve coordination and balance, and prevent injuries and disease. Talk with your doctor about finding a good exercise program for you.

Many people believe that older people need to “take it easy” when exercising. Family members worry about heart attacks, strokes, falls, and broken bones. These are legitimate concerns. It is always a good idea to have a physician decide if you are at risk for any of these problems. If you have heart disease, diabetes, or balance problems, you may need an exercise program designed and supervised by a physical therapist.

Be aware that most people over 60 years of age are more susceptible to muscle injuries. Muscle soreness after exercise is more common in older people than in younger people who do the same exercise. However, researchers have shown that older people who are healthy respond to strength and endurance training the same as younger people. This means your best training intensity may be the same as that of someone much younger. However, be sure to start out slowly, with light amounts of weight.

There is some proof that older people who exercise regularly need more protein in their diets. Protein may improve muscle growth with age.

“Fragile” means the bones can’t withstand the normal stresses of daily life. They are more likely to be damaged or break with simple activities.

Fragile bones can occur for a variety of reasons. Anything that alters the formation of bone can affect bone structure and strength. Causes include diabetes, thyroid conditions, gastrointestinal problems, and cancer. Certain medications also interfere with bone, such as steroids, blood thinners, or anticonvulsants for seizures.

Osteoporosis is sometimes referred to as “fragile bones.” This is the loss of bone mass that occurs in many women after menopause. Ask your doctor to explain the meaning of “fragile bones” in your case. Treatment and prevention of further problems depend on a specific diagnosis.

A new study has reported an increased risk of spine fractures for women with knee osteoarthritis. Researchers think this may be because of an overall weakness of bone in people with osteoarthritis. This effect of osteoarthritis is also present in the spine, but it is “latent,” meaning it occurs much later.

Your doctor is wise to take a baseline measure of your spine for future use. This can help plan treatment for your osteoarthritis and prevent future problems.

Calcium phosphate paste has been used in animal (and some human) studies. This glue-like substance can be injected into the bone break. The paste is also being used to hold bone grafts in place and for some dental work.

This method has not been tested enough yet and is only available in research settings. There are no long-term studies to show the results 10 or 20 years after its use. Some of the initial studies suggest it is as effective for bone fractures as methods such as surgery and pin fixation.

As this material is developed, different names will be used. For example, hydroxyapatite-ceramic and hydroxyapatite-cement products are being patented and marketed under the name “Interpore.” Other companies with similar products will sell these under various names in the years ahead.

Between the ages of 20 and 69, men and women lose height at the same rate. The changes that bring this about vary between men and women, but the overall effect remains the same. Loss of height may be caused by osteoporosis, osteoarthritis, muscle shortening or tightness, and compressed bones in the spine. After age 70, there is also a loss of disc height. (The discs are located between the bones of the spine.)

Scientists have known for more than 20 years that smoking and depression are linked. It’s estimated that 10 percent of all people who see a doctor for any health problem are depressed. More recent research suggests this figure may be much higher, closer to 50 percent.

Some scientists think depression leads to smoking. Others say smoking leads to depression. So far, the only thing that’s clear is that many of the risk factors for smoking and depression are the same. These include low income or unemployment, low educational level, divorce or separation, and stress. Smoking and depression are also linked to back pain.

People tend to lose muscle mass as they age. This was previously attributed to proteins breaking down faster than they could be made and stored. However, new research shows that loss of muscle may be linked to diet and nutrition, the body’s ability to use protein from food, and hormonal changes.

For example, not eating enough protein results in loss of muscle mass. Current Recommended Dietary Allowance (RDA) may not be enough to meet the needs of older adults.

The first step is to bring your concerns to a doctor’s attention. There may be a medical reason for the changes you’ve noticed. Your physician may recommend a nutritionist who is trained in geriatrics to help address your father’s dietary needs.

Loss in muscle mass that occurs with aging is called sarcopenia. Muscle mass is lost at a rate of four to six percent every 10 years. This starts at age 40 in women and age 60 in men.

The greatest decline in both men and women occurs with inactivity, acute illness, and after age 70. A healthy older adult has 25 percent less muscle mass than a 25 year old. At all ages, women appear to be more vulnerable to loss of lean tissue than men. However, both men and women can maintain muscle strength well into the eighth decade of life through exercise.
 
It remains uncertain how much muscle loss is due to aging and how much is caused by poor nutrition, hormone changes, and less physical activity.

Exercise is an effective treatment for many diseases and conditions. Participation in a regular exercise program is a good way to prevent or at least reduce the changes that come with aging.

Endurance training can help maintain and improve the heart as a muscle. Strength training helps offset the loss in muscle mass and strength seen with normal aging. Other benefits of regular exercise include improved bone health, which reduces the risk of osteoporosis. Exercise may improve posture and stability. This lowers the risk of injury or fracture from falling.

Although it isn’t common, children sometimes have osteoporosis. Osteoporosis is a disease that causes loss of bone mass. In children, reasons for this include poor diet, use of steroid medications, or specific bone disease. In some cases, osteoporosis develops with no known cause and goes away over time. This is called idiopathic juvenile osteoporosis.

There is a disease that is sometimes present at birth called osteogenesis imperfecta. It causes fragile bones due to osteoporotic changes in the bones of children. Vitamin D deficiency from poor diet, inadequate sun exposure, or cancer can cause rickets, a form of bone softening and wasting.

Children who have had three or more fractures in a year or who have bone density measurements less than 2.0 should be given calcium supplements.

The best place to get calcium–and the vitamin D and phosphorus needed for the body to use the calcium–is from the foods we eat. Dairy products are good sources of these minerals. Low-fat products are advised. Other good food sources include green, leafy vegetables such as broccoli and kale. Tofu, seeds, nuts, and fortified products such as orange juice are also rich in calcium.

Some of these food items may not appeal to children and teens. Including small amounts in salads or soups is a place to start. Serving slightly steamed and cooled broccoli with low-fat dressing is another option.

Bone mineral density is a measurement of the mineral content of bone for an area of the body. There are several ways to obtain bone mineral density. There is dual energy X-ray absorptiometry (DXA or DEXA), which measures spine, hip, or total body density. There is peripheral dual energy X-ray absorptiometry (pDXA). This measures wrist, heel, or finger density only. Quantitative ultrasound (QUS) uses sound waves to measure heel, shin, or kneecap density. Other tests include computed tomography (CT) or radiographic absorptiometry (RA), an X-ray of the hand.

These methods do not provide the same information. The DEXA is the best test because it measures bone density at the hip and spine. This is where bone loss occurs most rapidly.

Researchers have measured the bone densities of thousands of women. The peak bone density of women in their 30s is used as a reference point for average bone mass. Osteoporosis is defined as how far a woman’s score is from the average peak bone mass. This is called a T-score. A Z-score may also be reported. This is a slightly different measure based on the average bone mass for a woman’s age and ethnicity.

T-scores are not the only measure of fracture risk. The whole picture must be considered. For example, a 70-year-old woman with a low T-score is at greater risk of fracture than a 50-year-old woman with the same T-score. This is because other factors increase fracture risk for older people. These include poor eyesight, reduced muscle mass, balance problems, and medications.

Studies have shown that the sacroiliac joint (SIJ) may develop some looseness after the birth of a child. This is referred to as postpartum SIJ instability. “Instability” means the joint isn’t held steady by the muscles and ligaments that normally support the joint. The most common sign of a problem like this in the SIJ is pain or difficulty raising the leg from a flat surface.

You may also notice some changes in the way you breathe as you try to complete this task. Some people stop breathing altogether while trying to lift the leg. Others increase or decrease their rate of breathing.

Physical therapists think this happens because the stomach muscles are out of sync with the diaphragm (breathing) muscle. Which comes first: a change in the sacroiliac joint from the birthing process, or changes in the muscles? No one knows just yet.

You should report these symptoms to your doctor. If you have a sacroiliac joint problem, your doctor will likely have you work with a physical therapist.

Both the size and type of cold pack used affect how much the body tissues are cooled down. Whenever possible, use a form of cold therapy that covers the body part in question. Trying to use a small pack to cool a large area will not have the intended benefits.

The initial temperature of the cold pack is also important. Using a cold pack that has been refrigerated but not frozen is not adequate. Finally, the greater the amount of fat in the area, the longer it takes to cool the tissues. For example, the hips, buttocks, or abdominal areas have more fat and require greater cooling time than bony areas like the hands, elbows, or ankles.