Positive Effects of Lower Body Compression Garments on Subsequent 40KM Cycling Time Trial Performance

by Kieran De Glanville and Michael Hamil – Lincoln University, New Zealand

 The research study was constructed like this: 1. Group 1 wore Recovery Type Compression Garments for 24 hours after a 40 KM Time Trial. Then after the 24 hour rest period (with compression), they rode another 40 KM Time Trial. 2. Group 2 wore a placebo compression garment for 24 hours following Time Trial #1. Then group 2 rode another time trial, 24 hours following their first ride.

Findings: Group #1 (compression group) was nearly 2% faster on their second time trial ride than group 2 (placebo group). Yes that is correct, according to this research, recovering in compression tights led to a 2% faster performance 24 hours later.

Why Does Compression Work?          

• reduced muscle oscillation
• improved circulation & venous return
• decrease post-exercise soreness
• enchance the clearance of blood lactate

“Do what you love, love what you do,” he would say. He did. And because of his example, I am lucky to say, so do I.

While working for the YMCA througout college (as an exercise instructor and trainer), I never imagined it would become my career; it was just too fun.  I later discovered it could become a profession.  Surprise.  I had the opportunity to serve as a Senior Health and Wellness Director and the like throughout the country.  Throughout my many years (too many to count) what I enjoyed the most about the YMCA work was developing and implementing programs that enabled people to reach beyond their personal expectations.  Breaking down barriers.  Overcoming obstacles.

Fast forward years later. My “plans” changed after giving birth to two children with special needs.  Luckily, I was able to go back to what my Dad had instilled in me as a young girl.

I found a way to professionally keep doing what brought me tremendous joy.

Train Like You Mean It is a labor of love.  A program designed to take people on a journey of a lifetime– we utilize endurance sports as a vehicle for taking that trip.  Whether it’s training for a triathlon or a marathon, our athletes discover their inner and physical strength, while building lasting friendships.  To date, over 400 athletes have crossed the finish line since the program’s 2008 inception.

From the beginning, Kevin Rausch and his Team have been an integral part of fulfilling our mission.  Whether it is offering educational workshops, injury prevention, or treatment for injury, Rausch PT has helped keep our athletes in the game (in and out of the clinic).  Changing lives and keeping people active for a lifetime is our primary goal.  And with the support of Rausch PT–our athletes do just that.  Every team member that steps foot in his clinic, (whether a brand new runner or seasoned triathlete), is treated like a first-rate athlete!

Another valuable thing my Dad taught me was to surround yourself with people who inspire and lift you up.  Guess that’s why I love hangin at Rausch PT.

For more information on upcoming Train Like You Mean It programs, contact valli.gideons@gmail.com

Valli Gideons

YMCA Triathlon & Run/Walk

Training Programs

“You should run barefoot” says that guy that you see every Saturday morning…

“Just run how you run, don’t worry about form” says your favorite running mag…

“Run this way only!” says the new certified running coach…

I’ve loved watching the controversy unfold over the past 3 years. Granted, I am a bit biased, after all, I fix running injuries for a living. But you have to admit, there is such a fun dichotomy brewing right now in magazines, books, shoe companies, and various other running products all telling you either run this way, wear this, or don’t worry about it…

So where do you go and who do you believe if you are the average Joe runner or triathlete?

Here’s my 2 cents…

1. Running Mechanics Matter. Many well designed research studies have proven that people who run with knock knees, wobbly ankles, and weak glutes/core are at greater risk for “overuse injuries” than someone without those problems.

Injury Prevention with Danny & Ian

2. Choose shoes that help you run better mechanically, rather than ones that support your problems. I know this one is contrary to every running store you’ve ever been to, who told you that you need “motion control” shoes, but lets step forward out of the box here and look at this one. Would you rather have a heavy, stiff, slow, pair of bricks that are supposed to hold up your collapsing arches (although there is no evidence that they even do this); OR would you rather have a fast pair of super light, great looking, comfy shoes that encourage your “Natural Running” mechanics. I’m picking fast & light every time…

3. So what are my “Natural Running” mechanics anyways? Here’s the easy way to check. Head over to your local grass field, take off those super stiff & heavy motion control shoes, and run… Yep, just run. My bet is that you land on your mid-fore foot (somewhere between your arch & ball of your foot), that you run with faster cadence, that you don’t make noise when you run, and that your glutes/calves/hips/core all started working together. So yes, this is how you naturally run. The reason why you run differently in shoes is because the padding, lifted heel, and stiffness allow you to run differently. Differently not better. Also, did you notice your posture when running without shoes? It was probably up right, not the old “K” position that you used to run with in your stiff shoes… check this video out…

4. Barefoot in shoes? So if we really run better without shoes, then shouldn’t we always just run barefoot? Well, I guess it would be nice but here are somethings to think about before you climb the barefoot mountains:

• most of us have super weak feet because we’re used to walking in shoes
• most of us have super weak calves, hips, and cores too
• most of us have foot bones that won’t take too kindly to doing a 6 mile barefoot run right off the bat…

I believe the compromise is to wear minimalistic shoes or shoes that support a “natural running” gait. My personal favorites are “Newton’s” in fact I won’t run without them. But if you’ve been in a running shoe store lately, you’ve probably noticed a big difference in the way they showcase shoes. Gone are the days of ladies and men’s, here are the days of “motion control”, “neutral”, and “minimalist”. I guess I kind of like it, but if I were able to change the labels they would be “poor mechanics”, “almost there”, and “I get it”.

It’s just not practical in most cases for us weak and sensitive footed individuals to be running around our concrete jungles barefoot. So pick a pair of shoes or foot gloves that support better running mechanics instead of enabling your bad running form.

You can run better, you can run faster, you can run without getting hurt. You just have to practice…

Summary:

If you run,

• work on your mechanics constantly (every other sport athlete does)
• get shoes that help you run better
• stretch!
• strengthen your achillies, calves, hips, glutes and core…
• get somebody to help you run better (Run Right)

Recently, your doctor has tried to get more money back into his pocket. After all the insurance companies have been taking it from him for the past decade or two. The way your doctor and the rest of the California Medical Association figured they could do this was to make it legal to own their own PT (physical therapy) practices. Currently it is illegal for docs to own or employee PT’s, because there is an inerrant risk of double dipping. The federal government & Medicare realize this and have outlawed self referring; however, the State of CA takes a weak stance on it. So right now in the States Legislature, there is a bill called AB 783 which would allow medical doctors the right to employ and own PT practices.

Of course the CA Medical Association has put a great spin on it saying that it is about creating and saving jobs. BS! It is truly about your doctors ability to make more money, like he or she used to before the insurance companies took it all. If this bill passes, your doctor can simply refer you to his PT and not give you a choice to see another PT that may specialize in your injury or sport, or be closer to your house, etc… Of course you will listen, he is your doctor and is always looking out for your best interest, right? This way when you go to your doctor’s PT clinic, he gets to double dip in your health insurances payments. Essentially, he is getting paid to see you in his office and getting paid to send you to his PT, and getting paid everytime you go to PT. Do you see the issue here? The federal government does! In fact, there is great literature to tell us that 91% of the time when doctor’s own the PT practice the care is sub standard… not only is it substandard but when doc’s own the PT practice they refer 60% more patients to their substandard PT clinic than any other PT clinic in the area.

So if the care you will be getting at your doctor’s PT clinic is substandard, why does he send you there? Is it because he really wants you to improve and return to your sport or exercise routine? Is it because he really trusts his own PT clinic more than any others? Is it because its really convenient to your house or office?

Or is it because he knows he can simply make more money each year by controlling where his patients go to physical therapy? “Duh, winning”, as quoted by your favorite superstar Charlie Sheen.

The answer in my clinic, yes and emphatically yes! Whether used to help fix your posture, stabilize your ankle, or help flush out swelling, yes… But now I can officially say it works according to researchers as well. In the latest Journal of Orthopedic and Sports Physical Therapy (May 2011), researchers examined the use of traditional white tape vs Kinesiotape vs no tape to examine the effects on ankle stability. Their conclusion stated that no taping would prevent the possibilities of ankle injuries, but we can infer that Kinesiotaping would provide ankle support after a sprain has been sustained…

As you can probably tell from the title, I’m a little sarcastic at this point of the discussion already. But honestly, lets just get it out there to start with, there are no 9 year olds in the major leagues! That being the case, why are we (collectively) encouraging 9 year olds to pitch on a little league team, a travel ball team, and get pitching lessons like pros do?

There are very few things that actually get to me, when I treat patients, but this I have to say is definitely one of them. Every time a little kid comes into my office with a shoulder or elbow injury related to pitching, it just tugs at me because, every single one of those injuries could have been prevented. Currently, the American College of Sports Medicine reports that 6 of 10 little league pitchers will sustain an elbow or shoulder injury directly related to throwing in their youths. Really, do you realize what that means? 60% of all kid pitchers will have elbow or shoulder injuries! That is a terrible number, and I have to tell you that all of those could be prevented with some coach/parent education, mechanical improvements, better pitch count regulation, and simple common sense.

Lets keep a few things in mind as I work through this; 1. These kids have immature skeletons, so when they get hurt they injure bones & growth plates, not muscles & tendons like adult pitchers, 2. Kids are only going to throw as many times as parents & coaches will let them, 3. All of the pitches count (warm up, game, practice, all teams, and pitching coaches)

So here is how we can prevent ALL of these injuries:

1. Lets use pitching machines in all little league games until the age of 15, (I know its drastic)
2. Learn proper pitching mechanics, like using your legs, hips, and core as taught by a biomechanist not a “pitching coach”
3. Get a great warm up routine and do it
4. Pitch less
5. Do specific shoulder, back, core, leg exercises
6. If something hurts, STOP RIGHT AWAY and get it treated (no its no supposed to hurt at all after you throw, anywhere!)
7. Pitch less
8. Play first base…

I’ll leave you with another quote by a very famous orthopedic doctor to most professional athletes: “there will be no major league pitchers from any warm weather states in the next 10 years”. Think about that one for a bit…

Learn how to master the mind-body connection to develop your own optimal training recipe and overcome common mental barriers to greater performance.

Matt Fitzgerald – Prolific health & fitness journalist and author of 17 books on fitness, nutrition and weight loss. Matt is a coach and senior writer/editor at Competitor Group. In his new book, RUN: Mind-Body Method of Running by Feel, Matt will discuss how to maximize your performance and overall experience by understanding how to master the mind-body connection. Matt will also share running secrets of Joan Benoit Samuelson, Haile G and Kara Goucher.

Tawnee Prazak – Local coach that specializes in integrating the latest and greatest sports science into training programs to help her athletes advance in their sport instead of hitting a plateau. She is a top age-grouper and will share a few of her training tips.

The event is FREE, but seating is limited.
RSVP to Natalie: nbarrad1@cox.net or (949) 275-3800