Things To Do With Your Shoes Off

by pribut on August 20, 2010

Image by Mitch Mandel (September 2010 Runners World)

Image by Mitch Mandel (September 2010 Runners World)

Exercising while barefoot is a good way to work on your balance, proprioception (joint position sense) and lower leg strength. Runners World has a fine short article on Barefoot Exercise written by Adam Bean (which I was interviewed for) in the September, 2010 issue and online.

Several Videos of an agile athlete demonstrating the exercises are online and on the iPad app.

The wobble board exercise is particularly good for many ankle injuries as part of a recovery plan. The toe curls and toe pickups can be helpful in conjunction with an overall plan for plantar fasciitis. Overall the series of exercises was set up for a healthy runner. In you have an injury, check with your sports doc or PT for advice specific to your injury.

Toe Curls

Toe Pickups

Wobble Board

One-leg Hops

One Leg Squats

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Red Hot Chili Peppers

by pribut on August 10, 2010

Hot Peppers

Hot Peppers

Red hot chili peppers just might be good for you. An article in the current issue of “Science Signaling” (Aug 10, 2010. Vol 3, Issue 134, p ec241) summarizes two articles and gives the details.

Capsaicin, in chili peppers, is what makes them taste hot. For several years it has been used in topical creams that are used to decrease pain from a variety of causes. The biochemical means of action is via a cation channel of a receptor group called TRPV1, which allows calcium ions to enter the cell. The authors of the current article found that the TRPV1 receptors were also found in the endothelial cells of blood vessels. They studied the activity in rats and found that exposure to capsaicin resulted in  an increase in the  “amount of phosphorylated endothelial nitric oxide synthase (eNOS), protein kinase A (PKA) activity, and NO production.” They found that a 6 month long diet high in capsaicin triggerred a relaxation response in the arteries and that hypertensive rats were found to have lowered their blood pressure when they continued to have a diet high in capsaicin.

While they seem to  suggest that a diet high in capsaicin may reduce blood pressure in humans or at least that targeting the receptor TRPV1 for further research, I think a direct test for a diet hypothesis would be to take your blood pressure before and after munching on a chili pepper. I’ll bet you may see a bit of a rise, at least in the short term.

References:

D. Yang, Z. Luo, S. Ma, W. T. Wong, L. Ma, J. Zhong, H. He, Z. Zhao, T. Cao, Z. Yan, D. Liu, W. J. Arendshorst, Y. Huang. M. Tepel, Z. Zhu, Activation of TRPV1 by dietary capsaicin improves endothelium-dependent vasorelaxation and prevents hypertension.Cell Metab. 12, 130–141 (2010). [PubMed]

W. C. Sessa, A new way to lower blood pressure: Pass the chili peppers please! Cell Metab. 12, 109–110 (2010). [PubMed]

N. R. Gough, Spicy Diet to Reduce Hypertension. Sci. Signal. 3, ec241 (2010).

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Muybridge: Art, Motion and Biomechanics

by pribut on August 3, 2010

Horse-muybridge

Horse In Motion: Animated Gif of Sequential Photos

Edweard Muybridge visited the Corcoran Gallery of Art in 1887 to personally make a presentation of his eleven volume “Illustrations of Animal Locomotion”. They later purchased the text. An exhibition titled “Helios: Eadweard Muybridge in a Time of Change”  at the Corcoran displaying Muybridge’s groundbreaking photography and motion studies has just concluded. I had the joy of spending a few hours at the exhibit in close study. As an added and unrelated bonus I was also able to see a new exhibit on the artist Chuck Close.

Artists and scientists have long had an interest in human anatomy and motion. Over the last 50 years, movement and gait have been analyzed using gait plates, computer force distribution systems, electromyogram (EMG) and video. When, where and how did modern analytic methods develop? What was their antecedent? Most textbooks and articles are skimpy at best about much of the early history of the study of locomotion and movement.

The science of  biomechanics has forgotten about the 19th century developments that made for rapid progress in the last 100 years. The historical memories of biomechanics seem to start in the 20th century with Morton’s observations, and Elftman, Inman and Mann’s theories. Artists, however, remember Muybridge,  and going further back, it is clear that Michelangelo was deeply interested in anatomy and Leonardo (performed dissections and) wanted to know how everything worked. Along the way to the present, many other artists and scientists studied and observed animal and human movement. But until the late 19th century there was no technology available to capture data and information of movement.

Edweard Muybridge  (1830-1904) was the first to systematically develop equipment and techniques to photograph the movement of quadripedal and bipedal gait along with a variety of other movements, motions, and human athletic activities.  In 1877 Muybridge was hired by Leland Stanford to demonstrate that all 4 limbs were off the ground at one point during the trotting gait of a horse. Muybridge developed an automatically triggering electronic shutter. In 1878, Muybridge hooked up a series of about a dozen cameras to automatically and sequentially fire and record the gait of a horse.  While exposures at that time were often several minutes long, the 12 exposures occurred over about half a second.  A highly contrasting, light background was designed to enhance the image. A numbering system was used which gave positional and, indirectly, timing information. Stanford ultimately won his bet and was able to use Muybridge’s photographs to demonstrate that all of the horses feet left the ground during a trot.

Out of the studies of motion that Muybridge did came several breakthroughs that were noted by Rebecca Solnit in “River of Shadows”.

1)   An electronic automatically triggered shutter, which Muybridge felt would revolutionize photography.

2)   Advances in plates and development which could capture movement and allowed for capture of an image in less time than anyone had accomplished previously.

3)   Capturing of several images that could be mounted together to represent a cycle of motion (such as a gait cycle) rather than a single isolated moment.

4)   The possibility of sequencing and showing an image sequence as a moving picture to reanimate the movement as a moving picture.

The first and second breakthroughs were accomplished in 1877, the other breakthroughs came in 1878 and 1879. It took celluloid and other much later developments to bring a motion picture industry to life. But both the methodical study of movement and a film industry had their beginnings with the work of Muybridge.

Early technology was so bad that images were often barely discernable and had to be painted in. In some cases the images were filled in and then re-photographed by Muybridge. (The equivalent of photoshopping your work today.) Ultimately, however, Muybridge recorded many sequences of activity making up  about 11 volumes. The complete set of volumes was sold to the Corcoran museum in Washington, DC in the 1890’s for $600.

Stanford published a text on the movement of animals , while Muybridge was lecturing in England and employed by a professional society. Many images drawn after Muybridge’s plates and several of his images were used while the text gave Muybridge no credit for the work.

Muybridge’s work has often been discounted as merely “art”, but it was an important qualitative look at movement. Diagrams in modern texts detailing varieties of normal and abnormal gait look like they were sketched from his plates or photographed using methods similar to his. He influenced many artists, worked with Thomas Eakins and inspired Marcel Duchamp to paint “Nude Descending A Staircase“. Clearly there is inspiration, emotion, and art in his work, but using the scientific analysis and invention he was at the forefront in creating techniques that were later used to quantify motion and gait analysis. His text “Animals In Motion” has long been used by illustrators to draw sequences which when put together will stream as a moving animal. His work had great impact on animation and led to the development of film. Look for more details on Muybridge on my main website in the near future.

The Helios exhibit will next be seen at the Tate Britain in London from September 8, 2010 through January 16, 2011, and will finish at the San Francisco Museum of Modern Art from February 26 through June 7, 2011.

References:

River of Shadows: Eadweard Muybridge and the Technological Wild West. Penguin Books. 2003.

Helios: Eadweard Muybridge in a Time of Change. Philip Brookman. Corcoran Gallery of Art. 2010. (Exhibit and Catalog)

Picturing Time: The Work of Etienne Jules Marey. Marta Braun. University of Chicago Press: 1992.

Muybridge Motion Study

Muybridge Motion Study

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One Pill Makes You Smarter?

by pribut on July 17, 2010

The Future: A Pill To Prevent Cognitive Decline?
Why not exercise?

For many years scientists believed that the adult human brain was not able to make new cross connections. Neurons were thought to stop functioning and die at a high rate as one aged. Altman, in 1964, hypothesized that vertebrates could create new neurons, but this did not become a prevailing view until much later. Neural plasticity, the ability of

Andrew Pieper, M.D., Ph.D.

Andrew Pieper, M.D., Ph.D.

the brain to change and respond to conditions and experiences was believed to get worse and worse each year. This is not the case. A number of studies have shown that the brain continues to be active, nerves can “learn” and cross connect actively, and aging doesn’t inevitably lead to a severe cognitive decline. Dementia also, is not inevitable. And exercise makes it significantly less likely.

Science Friday recently interviewed researcher Steven McKnight and reported on a new study that came up with what may be the first pill to lessen cognitive decline. The study was performed on rats and looked at the impact of P7C3 on the dentate gyrus of the hippocampus. The authors conclusions were:

  • P7C3 stabilizes mitochondrial membrane potential and inhibits newborn neuron apoptosis (programmed cell death)
  • P7C3 corrects hippocampal deficits in mice devoid of adult neurogenesis
  • P7C3 preserves cognitive capacity in aged rats

But, just as studies have shown that for many cases exercise can help with depression and sometimes be better than the “pills”, exercise has already been shown to be a good inhibitor in humans of both cognitive decline and dementia. The authors of the P7C3 study even noted that rats who perform voluntary exercise have a lower cognitive decline associated with aging. And social integration of the rats is another “environmental” factor associated with a decreased risk of cognitive decline.

While you are waiting for clinical trials and FDA approval of P7C3 and the “lose weight magic pill” you can take action today. Besides, the active ingredient of the pill already has a patent pending. So, get out there and exercise. Exercise should be a life long activity. If you find as you age that you can no longer do the same exercise you were doing before, it isn’t hard to find other activities to substitute. Run, walk, swim, bike, elliptical, rowing machine are all fine ways to get aerobic exercise. Body weight exercise, dumbbells, or machines all work well for strength training. The exercise recommendation is:

30 minutes of moderate aerobic exercise – 5 days per week
(or 20 minutes vigorous aerobic exercise – 3 days per week)
2 days of strength training each week

Related:

What Made The Brain Get Bigger: Exercise and Evolution

References:

Altman J. Are new neurons formed in the brains of adult mammals? Science. 1962 Mar 30;135:1127-8.

He XZ, Baker DW. Body mass index, physical activity, and the risk of decline in overall health and physical functioning in late middle age. Am J Public Health. 2

Laurin D, Verreault R, Lindsay J, MacPherson K, Rockwood K. Physical activity and risk of cognitive impairment and dementia in elderly persons. Arch Neurol. 2001;58(3):498-504

McKnight, S.L., Pieper, A.A., Ready, J.M., DeBrabander, J. July 2010. Proneurogenic compounds. U.S. patent 2010/020681.

Piepersend A, Xie S, Capota E, et. al. Discovery of a Proneurogenic, Neuroprotective Chemical. ell, Volume 142, Issue 1, 39-51, 9 July 2010 10.1016/j.cell.2010.06.018

Strawbridge WJ, Deleger S, Roberts RE, Kaplan GA. Physical activity reduces the risk of subsequent depression for older adults. Am J Epidemiol. 2002;156(4):328-334.

Smith et. al. Aerobic Exercise and Neurocognitive Performance: A Meta-Analytic Review of Randomized Controlled Trials. Psychosom. Med. 2010;72:239-252.

van Praag, H., Kempermann, G., and Gage, F.H. (1999). Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. Nat. Neurosci. 2, 266–270.

Yaffe K, Barnes D, Nevitt M, Lui LY, Covinsky K. A prospective study of physical activity and cognitive decline in elderly women: women who walk. Arch Intern Med. 2001;161(14):1703-1708.

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Running In America: On The Airwaves

by pribut on July 10, 2010

The Diane Rehm Show will host Christopher McDougall (author of Born To Run), Amby Burfoot (winner of Boston Marathon, 1968, Editor at large: Runners World) and myself on Monday. The topic will be “Running In America. We should cover a lot of ground. Both Amby and Christopher are knowledgeable and entertaining. It should be an interesting show. The discussion will be on NPR starting at 11 am. If I’m early, according to the schedule, it appears I could stop in for a spot of tea.

You can tweet your questions to the show on twitter or ask via the show’s Facebook page. More information on calling and email is available at the show’s website.

The Diane Rehm Show is  archived online and is available as a podcast through iTunes or as an rss feed.. I highly recommend Diane’s intelligent discussions and diverse subjects as food for the brain.

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Blisters: The Worst That Could Happen

by pribut on July 8, 2010

Blisters are a common sports injury caused by a combination of friction and moisture. Blisters normally

Blister

Blister

cause pain that limits your activity and resolve and go away. You should take good care of blisters to avoid infection. Running in pain with an altered gait can cause you to injure another body part. A couple of days off if needed can prevent a longer down time.

And no, you will not get gangrene from a friction blister. However, if you are diabetic with insensitive feet caused by diabetic peripheral neuropathy you will not have a normal response to pain. In that set of circumstances there is a higher danger of infection which can spread deeply and widely and cause serious problems. If you are diabetic please check your feet regularly and get professional care at the first sign of any problem.

More information on blisters can be found on my running injuries website.

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PEN has partnered with ESPN to create the PEN/ESPN Literary Sports Writing award. This award will honor the best non-fiction book on sports for 2009. The winner will receive $5,000 and be invited to speak at the 2010 CUNY Pen Literary Awards  ceremony on October  13, 2010.

Any guesses on the possible winner?

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PPE Coalition for Youth Sports and Safety
PPE Initiative Launch Event & Press Conference: May 13, 2010

Across the U.S. there is no formal standardization of the young athlete’s pre-participation medical evaluation (PPE or pre-participation evaluation). States have varying standards and requirements on what needs to be checked and who may perform the evaluation. These examinations are important since many disorders that can cause serious problems may be picked up during the evaluation.

The newly formed PPE Coalition for Youth Sports and Safety held a press conference at the National Press Club in Washington, DC this morning. This event launched an initiative to standardize and upgrade the pre-participation physical evaluation. This was done in conjunction with the publication of the fourth edition of the PPE Pre-participation Physical Evaluation, written with the collaboration of 6 medical societies, including the American Academy of Family Physicians, American Academy of Pediatrics, American College of Sports Medicine, American Medical Society for Sports Medicine, American Orthopaedic Society for Sports Medicine, and American Osteopathic Academy of Sports Medicine.

A standard and thorough pre-participation physical evaluation is vital for the health and safety of young athletes. The purpose of the Coalition is to encourage the use of a standard PPE. To provide a safer environment for the athletes, the coalition is pressing to create a specific standard.

A website has been established to promote the initiative. You may download the new standardized PPE H&P form

PPE

PPE 4th Edition

Information on the organization, the founding and participating organizations, and the newly published text is available at the new website: http://www.ppesportsevaluation.org/ .

The American Academy of Podiatric Sports Medicine is one of the founding members of the coalition and was recognized at the event along with the other founders. I attended this event as a representative of the AAPSM.

Among the speakers was Jim Ryun, was the first high school runner to run a mile in under 4 minutes. He set a high school record of  3:55.3 for the mile, which stood for 36 years.  Former Congressman Ryun also held the world record in the mile, 1500-meter, and 880 yard runs. He participated in three summer Olympic games in 1964, 1968, and 1972. He won the silver medal in the 1500 meter run in 1968. Recently ESPN declared him to be the best high school athlete ever, finishing ahead of Lew Alcindor (Kareem Abdul-Jabbar). Jim Ryun spoke of the importance of having physical education included within a revised “no child left behind” law. With the rise in childhood obesity there is no reason to have only one year of PE required in the 4 years of high school. To much amusement he told of not making the baseball or basketball team, but being able to join the cross country team. With a rapid increase from no running to up to 60 miles per week, he found that his first injury was an incredibly painful case of shin splints.

Also speaking was Congressman Mike McIntyre  of North Carolina. He is the founder of the Congressional Caucus on Youth Sports. As a member of the “Blue Dog Coalition” he attempts to forge a bipartisan agreement on health and fitness related issues. His feelings were strong on the importance of safely encouraging youth health and fitness. He spoke of how what we teach our children is our message to a far-off future that we will not be around to see.

Included in the initiative was recognition of the importance of serving children with special needs an including these special athletes in all of the initiatives that are now set in motion. The AAPSM has long supported initiatives along this line as evidenced by the Special Olympics “Fit Feet” project.

Many other initiatives were discussed including the fight against childhood obesity which has long been a goal of the American College of Sports Medicine, the American Academy of Podiatric Sports Medicine, the American Academy of Pediatrics and the President’s Council on Physical Fitness and Exercise along with all of the organizations which participate in the Joint Commission on Sports Medicine and Sports Science. The recently completed White House Task Force on Obesity and the newly created Let’s Move program were mentioned as hopeful programs to change the trend of increasing childhood obesity.

Encouraging healthy eating and regular exercise for everyone within the context of safe programs is all of our jobs.

PPE

PPE

This applies to young and old,  and for those who are slim and not so slim.  Everyone who can do so needs to move for optimal health and to keep both the mind and the body in good working order. The PPE initiative will help  young people as safe as possible and be an aid in detecting serious diseases which may put them at risk. For those who pass successfully through the PPE the greater risk will be in not participating.

Resources:

PPE H&P form (PDF)  http://www.ppesportsevaluation.org/evalform.pdf

Preparticipation Physical Evalution – 4th Edition and further information: http://www.ppesportsevaluation.org/body.html

You Got To Move!

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Two Steps Forward One Step Back: Marching To Marathon Success

The 10% rule of limiting weekly increases in mileage to no more than ten percent is widely quoted as the sin qua non of incremental training. In many cases even this may be too much. An invariably rising load of 10 percent each week may not give your body time to recover from the stresses of running.

In marathon training, I believe that for beginners, the long run is the key to successful completion of the marathon. Many years ago, in a very early survey, it was found that if an individual had completed 3 long runs of  18 miles or more (for example two 18 mile runs and one 20 mile run) the chances of completing the marathon were well over 90 percent.

Good questions are: 1) how to get to those long distances and 2) how long should your longest run be. The reason we ask these questions are to both be successful in completing the marathon and to limit injuries and enhance recovery.

I like what I call a “two steps forward, one step back” approach. I recommend this as a guide to the long run, up to about 17 or 18 miles. What this means is that you move up gently in your long distance running mileage for two weeks, than have a considerably easier and shorter long run. Once you have reached a long run of about 18 miles, you take two easier weeks to allow your body a good recovery.  And the long run only has to top out at about 20 miles for a successful completion of the marathon. Two to three other days of running and one to two days of cross training would work well with this approach to the long run. There are some programs that advocate an approach like this, while a good many just keep moving up the mileage. For beginners, I favor this gentle approach with recovery that is built into the schedule.

Weeks until Marathon : Long Run Distance

19: 8

18: 9

17: 10

16: 6

15: 12

14: 13

13: 8

12: 15

11: 16

10: 10

9: 18

8: 10

7: 12

6: 18

5: 10

4: 12

3: 20

2: 12

1:  8

Marathon: 26

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What’s next after the penguin?

by pribut on March 22, 2010

There is much variety among the blogs at Runner’s World. But not long ago the Penguin flew off and waddled away. He is missed by many and has left a void among the determined blog reading, but non-elite runners.

Journalism professor and fitness geek Ted Spiker has started a new blog at Runner’s World called The Marathon Virgin. He is trying a program with a lot of innovative cross training including tire flipping and basketball. Recently he caught me for a bit of an interview and chat, and wrote it up very nicely on his blog.

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