150719 Introduction to Rotator Cuff Injuries part 1

150719 Introduction to Rotator Cuff Injuries part 1

By Danny ’Dell, M.A.CSCS

The more you regularly exercise, the more you are exposed to an injury of these four small muscles of the shoulder. In addition to the training demands, they are pulled, stretched and in general abused by normal daily living activities. As we get older, the chronic abuse begins to catch up to us as the shoulder tightens up, and then becomes sore to use leaving pain as a result. Most injuries are preventable, if correctly managed in the first place.

Some of the problems are chronic degeneration of the joint, calcium deposits, tears in the muscles or tendons, impingements (one body structure impinging on another), muscle imbalances, biomechanical dysfunctional shoulder and many others including fibrosis and sports injury. These can be serious problems affecting training and daily living long term.

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080719 Are you at Risk for Hyponatremia? Part 2

010719 Are you at Risk for Hyponatremia? Part 1

“A sustained decrease in plasma sodium concentration disrupts the osmotic balance across the blood brain barrier, resulting in a rapid influx of water into the brain. This causes brain swelling and a cascade of increasingly severe neurological responses (confusion, seizure, and coma) that can culminate in death from rupture of the brain stem. The faster and lower the blood sodium falls, the greater the risk of life threatening consequences”.

Symptoms of non-fatal hyponatremia may include no symptoms or relatively moderate gastrointestinal disturbances such as bloating or mild nausea.

As Hyponatremia progresses, the symptoms become more severe and may include a throbbing headache, vomiting, wheezy breathing, swollen hands and feet, restlessness, unusual fatigue, confusion and disorientation.

The final stages of the condition will display seizures, respiratory arrest, coma, permanent brain damage, and death becomes more likely.

The main cause of hyponatremia is too much fluid in the system. However, it can also result from excessive sweating and dehydration from the lack of fluid. The mechanism of injury in both cases is an unbalanced state of the sodium in the system.

This risk can be reduced by making certain that fluid intake does not surpass the sweat loss and by the ingestion of fluids containing sodium to replace that lost in the sweat. (Reference 1)

Suggestions for avoiding potential dehydration/hyponatremia problems

• Water at 5 Degrees Celsius is most useful in recovery from a dehydrated state. In large quantities, fluid at 15-21 degrees Celsius is normally preferred. (page 810 reference #2)

• Encourage the ingestion of 13-20 ounces of cold fluids 20 minutes before suiting up and some of these dangers can be avoided.(page 510 reference #2)

• Drink fluids at the same rate they are being depleted or at least close to 80% of the sweating rate.(Page 77 reference #2)

• A good rule of thumb to follow is that one pound of weight loss represents a loss of one pint of body fluid. This fluid needs to be replaced quickly to move it from the digestive track into the body where it is needed. Gulp instead of sip.

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References:

1. Sports Science Exchange by Bob Murray and John Stofan 2003

2. Exercise Physiology by William D Cradle, Frank I. Ketch, and Victor L Ketch. Lippincott Williams and Wilkins. © 1996

010719 Are you at Risk for Hyponatremia? Part 1

010719 Are you at Risk for Hyponatremia? Part 1

For a long time we have been told to drink, drink, and drink more fluids to keep us well hydrated. Well it just so happens, you can, in fact, drink too much!

Pronounced hi”po-nah-tre’me-ah, it means a deficiency of sodium in the blood or salt depletion. Put more medically it “is a disorder in fluid-electrolyte balance that results in abnormally low plasma sodium concentration”. Although rare, this can be a lethal condition if left medically untreated.

If you are a “salty sweater” and are a small framed, light-bodied individual, you may be at risk before your heavier partners. A small body means it takes less fluid to dilute the extra cellular fluid. Losses of a large amount of sweat and/or salty sweat increase the rate of sodium loss in the body. Add in the extra water without sodium and the stage is set.

Drinking too much before and during prolonged exertions in a hot, humid environment contributes to the condition. Hyponatremia is a situation whereby blood concentrations of sodium fall to an abnormally low level. This precipitates a rapid and dangerous swelling of the brain that in severe cases leads to seizures, coma and finally death. The way it does it is in this manner:

Thanks for reading this article.

Here is another blog you may be interested in, especially if you are nearing retirement age or are already there.

https://activelyfitseniors.blog/ is focused on the older generation with such topics as Aerobic Training, Anaerobic Exercise, Balance, Training Benefits Of Exercise, Body Composition, Equipment, Fitness, Flexibility, Miscellaneous Info, and Physical Activity presented by professionals in the field.