CNY Fitness

As Chinese New Year rapidly approaches, most of us are of course excited and eagerly anticipating another festive period where delicious food and drink are aplenty.

However,  there’s also an ever increasing number of us who are concerned about allowing all that hard running, gym work, or healthy eating to go down the drain over an indulgent week of feasting!  Here are a few tips that might give you an idea of what to do before, during and after this awesome time of the year!

Before (Short and effective workout routines)

CNY is a time for close family…..…and distant relatives.  All it takes a couple of weeks of effective workout routines to tone up and look the part, so that 3-times removed aunty of yours doesn’t give you stick about not exercising enough!

Push-ups

As basic as it gets, though as effective as anything a personal trainer could prescribe. Do it right, and you should get a nice workout for your pectoral muscles, biceps, triceps and shoulders. Aim to do three sets of 10-15 repetitions for this exercise. Progress this by doing up to six sets, or increase your reps to 20.

Dips

This is a great exercise if you’ve got a sturdy chair, bench or bed hanging around. Place your hands behind you on the chair, and straighten your legs out in front of you. Make sure to keep your hips are level with the rest of your torso. Lower yourself until your arms are at a 90-degree angle before pushing yourself back up to the starting position. Aim for three sets of 10-15 repetitions for this exercise. Too easy? Place a light weight between your thighs to make it more challenging.

Bodyweight squats

The crown jewel of equipment-free exercise, squatting is a fundamental human movement. Not only do squats tone up your lower body muscles, they also help engage your core, improve your general strength and flexibility. Make sure you start with your feet shoulder-width apart, keeping your back neutral at all times, then, off you go. Squat down until your back can’t stay flat anymore, and push through your heels to return to standing. Try five sets of 10 squats to begin with, then increase the number of reps as you progress.

During (Indulge while keeping the calories in check)

Use smaller plates for portions

Have a weakness for Chinese New Year buffets? Using a smaller plate tricks your brain into thinking that you’ve got a big portion of food, so you’ll be less likely to pile on more than you can finish.

Drink a glass of water before meals

As tempting as it may be to pop a couple of snacks before dinner, you’re better off drinking a glass of water to quell any hunger pangs.

Tangerines

Feeling puckish whilst visiting family? Drop that biscuit and pick up a tangerine instead. At 37 calories apiece, tangerines will keep your sugar cravings in check without ruining your diet.

 

After (get back in shape)

Say goodbye to old-school cardio

“I feel fat, I’m going for a jog” is a common reaction to an increase in scale weight. This is of course, good for your cardiovascular health, but if losing weight is your main goal, long runs are an inefficient way of achieving this, and can even be detrimental to your muscle mass.

Switch to high intensity interval training (H.I.I.T)

Enjoy running outdoors? Instead of a slow to moderate paced 5km-10km jog, up the pace and run a higher intensity 5km. Alternatively, break it up into 200m sprints in field, with 15s rest periods in between. Try out 8 – 10 sprints.

Don’t stress out over weight gain after CNY

You’ve had a jolly good time, eating and drinking moderately to welcome the Year of the Dog. You’ve gained a few pounds. So what? Long term stress like worrying about a little weight gain and what people think about you has got no real beneficial outcomes for you. This type of stress puts your body into a state of weakened immunity, brain function, sex hormone levels and fat burning.

Instead, follow our tips, make better decisions over this Chinese New Year and exercise at least 3 times a week based on the recommendations given. Most importantly, don’t forget to enjoy yourself!

 

Tips for Preventing Foot and Ankle Injuries

ankle sprain

Foot and ankle injuries are common in sports, especially running, tennis and soccer. ParkwayHealth orthopedic surgeon, Dr. Frank DiFazio, suggests that sports enthusiasts can reduce their risk of injury by following these simple precautions:

1. Warm up prior to any sports activity

Do a slow jog or ride a stationary bicycle for two to three minutes to warm up then lightly stretch. Do not force the stretch with any bouncing motions.

2. Condition your muscles for the sport

The amount of time spent on the activity should be increased gradually over a period of several weeks to build both muscle strength and endurance. Cross-training by participating in different activities such as cycling or swimming can also enhance conditioning and fitness.

3. Wear the right type of athletic shoes

Always take the time and effort to research and buy properly fitting, supportive and comfortable athletic shoes. People whose feet pronate or who have low arches should choose shoes that provide support in the front of the shoe and under the arch. The heel and heel counter (back of the shoe) should be stable as well. Those with a stiffer foot or high arches should choose shoes with more cushion and a softer platform. While cross-training shoes can be a good all-purpose option, it is best to use shoes designed for the specific sport.

4. Replace athletic shoes regularly

Do not wait for obvious signs like tread wear or heel breakdown to replace your athletic shoes. As a general guideline, people who run regularly should replace their running shoes every six months or every 800 kilometers. If running shoes are worn longer than this they will not provide sufficient traction and shock absorption.

5. Watch your step

When possible, try to pick a soft surface like dirt for running. Otherwise, asphalt is actually a bit softer than concrete. The softer the surface you run on, the less shock impact your lower legs will have to absorb. If you are a trail runner, be wary of stumps, rocks and other uneven ground.

6. Don’t ignore warning signs

If you experience foot and/or ankle pain during a sport activity, stop the activity. While many athletes may dismiss initial aches and pains, ignoring foot and ankle injures can lead to serious and debilitating problems. Early evaluation by an orthopedic specialist is important to provide prompt and appropriate treatment that will ensure the best possible recovery.

Winter Workout

Long cold winters are generally not just a gloomy time, but also quite “exercise-inhibiting”. When the sun takes as long to rise as it does so quickly sets, the last thing many people want to do this time of year is head out for a run in sub-zero temperatures or head to the gym, when staying at home in a warm and snuggly bed is the other option.

Here are a few home exercises  that might wake you up from your mid-winter slumber, and even set you up for a fitter and more enjoyable ski holiday:  

1. Jump Rope

The jump rope is a powerful workout tool. It builds cardio fitness, balance, agility and bone strength. Plus, you don’t even have to do it outside in the bitter cold!

Try out

2min two-foot hops, with 30s rest   intervals x 5 reps.

As you get better at it with each passing day, try increasing your skipping time by 30s, or decreasing your rest interval.

2. Side Plank

The side plank improves spinal stability, as well as upper-body and core strength, with an emphasis on the external obliques. The exercise also increases balance throughout the body.

Try out

1min holds on each side, with 30s rest intervals in between.

As you find it easier as the week progress, increase your holds by 30s. Further down the line, progress this exercise to side crunches to challenge yourself even more.

3. Walking Lunges

A classic one you can do along your corridor, walking lunges are great for the lower body—like glutes and calves—and they can help correct imbalances. Most of us have one stronger side, and lunges can help balance it out as one leg is doing the work at one time. This is also beneficial for to help you keep your balance when you do go snowboarding or skiing!

Try out

Walking lunges along any corridors or spaces in your home or office, back and forth, for about 5-7mins.

As you get better, try incorporating 10 push-ups after every two laps into this workout.

4. Wall Sit Exercise                     

This is an exercise that is as fundamentally basic in movement as it gets, yet has a plethora of benefits in terms of working your thigh, hip, calve and core muscles.

Try out

Find a wall and start off with 30s holds, do 6-8 reps of this and you’ll feel the burn!

As you progress, increase your holds    by 15s.

5. Body weight squats

Quadricepses are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. For those who don’t already squat in the gym, body-weight squats at home will strengthen up your quads and set you up for more skiing, less falling.

Try out

Start off with 10 squats x 10, with 30s intervals in between.

Too easy? Challenge yourself by increasing the number of squats you do.

When you finish all the exercises listed above, I’m sure that you will have a healthy and fit winter holiday.

Oh My Aching Back – Or Is It My Hip?

Back problems can masquerade as hip problems and vice versa. “There is a lot of overlap,” says US orthopedic physician Frank Lorch, M.D. Most pain from hip and back problems is not dangerous and is usually due to ordinary wear and tear on the body. However, when you don’t know what is causing the pain, you are at risk of receiving the wrong treatment.  As the only board-certified sports medicine and pain physician in China, Dr. Lorch is used to working with patients who don’t know what causing their pain – they only know they are in pain. Fortunately, Dr. Lorch specializes in diagnosing the source of pain and then working with his partners, spine and pediatric orthopedic specialist Dr. Edward Southern and sports and joint specialist Dr. Frank DiFazio to treat them.

When the hip is the usual suspect?

Somewhat confusingly, many people refer to their buttock region as their “hip”. Hip joint problems usually produce groin pain on the affected side, but occasionally the joint can also refer pain to the buttock and low back. That’s because the actual joint of the hip is deep in the pelvis. “Groin pain is a hip issue until proven otherwise,” says sports and joint specialist Dr. Frank DiFazo. “Pain above the belt line is not a hip issue.”

It is not uncommon for the hip joint to even refer pain to the knee, especially in children with problems of the open growth plates in the hip, Dr. Southern notes.

The most common cause of hip pain in adults is osteoarthritis of the hip joint. You may have hip arthritis if:

  • Pain is in your groin;
  • Discomfort comes and goes, becoming more frequent over time;
  • Pain worsens with standing, walking and activity, and is relieved by rest;
  • You feel stiff;
  • You walk with a limp.

When the spine is the likely culprit

Most lower spine problems are due to a herniated disc, thickened ligaments or bone spurs which press on nerves in the spinal column. This often produces the pain known as sciatica, which can be felt in the hip.  Dr. Southern finds that patients in China often come to him after living with this excruciating pain for months, and sometimes years, and only after TCM and regular massages fail to relieve the pain. Such treatments don’t hurt you but have been shown to not have much effect on these problems. Patients are reluctant to seeing an orthopedic specialist, but in an ethical practice, is only a small minority of the patients who ever end up in the operating theater. Dr. Lorch estimates that more than 95% of his group’s patients avoid surgery.

You may have a herniated disc or another related spine problem if your pain:

  • Involves your back, buttocks or hip;
  • Shoots down your leg;
  • Worsens with sitting or bending;
  • Improves when standing or walking.

If you have night sweats, a history of cancer, pain that is not relieved by lying down or pain worse at night, see your doctor — the problem may be more serious.

Some people develop what Dr. Lorch calls a “double whammy” — problems in both the hip and lower back. “It’s not surprising, since both osteoarthritis and spinal changes are more common as we age” he explains.

To relieve hip pain, try these first:

  • Over the counter non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and some not too strenuous stretching exercise often relieve pain if it is caused by over use.
  • Start exercising/Lose weight: Shedding extra pounds is critical in relieving hip pain – particularly when part of an overall health regime stressing regular exercise and good nutrition. “Getting fitter and losing weight often reduces symptoms to the point where surgery is not necessary,” says Dr. Lorch. “It also increases your chances of a successful outcome if surgery is one day warranted.

For back pain problems, try these first:

  • As with hip pain, NSAIDs such as ibuprofen are often helpful. Meanwhile, stay active! “Activity can and should be continued. Prolonged bed rest (more than 24 to 48 hours) is bad advice,” says Dr. Lorch.

When to go to the doctor:

  • If you’re still in pain after two to three weeks, an orthopedic specialist can ensure that there is nothing serious going on and first and foremost, determine the real source of your pain.

Adolescents and older children are often seen in our clinics with long standing low back pain; pain in the back in a young person is NEVER normal and at best is a sprain. In several studies, it is found that children involved in sports frequently and complaining of back pain for more than 3-4 weeks have a very high incidence of a stress fracture in the spine!

For both kids and adults, the first and the most important step is ALWAYS to get a good, precise diagnosis based on imaging studies and find out what is actually causing your pain. Dr. Lorch often works with patients as they start their journey to pain relief. First he determines the actual injury than he as array of tools he can use to treat patients non surgically:  He can use lidocaine when performing a diagnostic and therapeutic hip injection under fluoroscopy or ultrasound guidance. If the problem is the hip, this will numb the hip joint and relieve symptoms almost immediately. “If the pain does not improve, we know we’re barking up the wrong tree,” says Dr. Lorch. The same technique can rule out or confirm back pain.  Then he works with physical therapists and/or chiropractors to help treat patients conservatively but if circumstances demand it, he works with his surgical partners Dr. Southern and Dr. DiFazio to make sure that modern minimally invasive surgery is available.