Posted by: dukeraleighadmin | March 19, 2018

Importance of Strength Training for Runners

A recent study in the American Journal of Epidemiology found people who do strength-based exercise have a 23 percent lower risk of premature death and a reduced cancer mortality rate. The analysis also showed exercises performed using your own body weight without specific equipment were just as effective as gym-based training. Consider what more you could achieve in longevity and wellness with healthier muscles!

Strength training is an important tool for all ages. In fact, it prevents bone loss (osteoporosis), improves body alignment, and metabolic rate.

When you plan your weekly running program it’s just as important to schedule 2-3 days of strength training.

WHY?
Because regular cardiovascular exercise doesn’t build the skeletal muscles around your bones. If you have arthritis or joint pain, strengthening will allow you to push further in everything else you do with stronger muscles.

Tips to Take Away:

  • No “bulking up” is necessary. Use your own body weight or 3-15 pound weights (depending on your current strength) and higher frequency of repetitions for best results.
  • Incorporate on alternate or “easy” days of aerobic activity to vary your routine and avoid overuse injury.
  • Improvement can be seen in a minimum of 10 minutes for overall exercises.
  • If you are new to strength training you can take a class or work with a trainer to implement appropriate form and target certain muscle groups.

Strength training infographic

Running partners Dr. Jocelyn Wittstein and Melissa Raddatz, NP work together at Duke Orthopaedics & Sports Medicine. Dr. Jocelyn Wittstein is Assistant Professor of Orthopaedic surgery at Duke. She specializes in adolescent and adult sports injuries. She has run several marathons and is an age group competitor. She previously coached Team in Training marathon groups in Eastern North Carolina. Melissa Raddatz, NP enjoys treating athletes and sports enthusiasts of all ages and levels. She ran Division I Cross-Country and Track at William & Mary. She has run a 2:50 marathon and is a five time nominee for New York Road Runners “Runner of the Year.”

Posted by: dukeraleighadmin | February 15, 2018

High Intensity Interval Training

by Jocelyn Wittstein, MD, and Melissa Raddatz, NP, of Duke Orthopaedics and Sports Medicine

High Intensity Interval Training (HIIT) has become one of the most popular fitness trends of the last few years. Runners rave about it for cross training benefits to enhance their strength, fast twitch muscle fibers and metabolic rate. But for those who haven’t tried it, here’s how it works…

High Intensity (HI) is best defined as maximal effort. Interval Training (IT) is alternating high intensity effort with “active rest.”

  • Typical HIIT work outs are 20-60 minutes in length with multiple interval segments. Shorter work intervals are higher output. Longer work intervals are lower (yet demanding) output. These work intervals are then followed by “active rest.”
  • Typical exercises involved can vary from burpees to kettle bell swings and biking to rowing.
  • For those new to HIIT – follow the direction of your coach or group instructor for appropriate technique to avoid injury.
  • HIIT can be low intensity and still effective if you have joint pain.
  • 20-30 minute HIIT sessions are sufficient for results. Recommended maximum of 2-3 sessions/week. Optimal caloric burn occurs first thing in the morning.

Try HIIT for yourself! The entire workout takes about 25 minutes, and can be done at home.

  • Warm up = 5 minutes light running
  • Alternate the following 3 moves for 30 seconds with 15 seconds rest in between each. Repeat sequence for 5 rounds.
    • Mountain climbers (low impact = shoulder taps) for cardio, arms and core
    • Sit ups for core
    • Squats jumps (low impact = regular squat) for legs
  • Cool down = 5 minutes of light running

Running partners Dr. Jocelyn Wittstein and Melissa Raddatz, NP work together at Duke Orthopaedics & Sports Medicine. Dr. Jocelyn Wittstein is Assistant Professor of Orthopaedic surgery at Duke. She specializes in adolescent and adult sports injuries. She has run several marathons and is an age group competitor. She previously coached Team in Training marathon groups in Eastern North Carolina. Melissa Raddatz, NP enjoys treating athletes and sports enthusiasts of all ages and levels. She ran Division I Cross-Country and Track at William & Mary. She has run a 2:50 marathon and is a five time nominee for New York Road Runners “Runner of the Year.”

Posted by: Duke Raleigh Hospital | January 3, 2018

Injury Prevention in the New Year

by Jocelyn Wittstein, MD, and Melissa Raddatz, NP, of Duke Orthopaedics and Sports Medicine

As runners we look to the New Year running goals with stars in our eyes. Prepping to plan and work toward the next achievement whether it’s finishing or a new PR. Interestingly, in our practice, we see far more frequent injuries in runners than in triathletes or cyclists. You could even say there is a tendency to travel from injury to injury. If you ask the most successful runners what their secret is, it’s remaining injury free.

Start low and go slow. Follow the “10% rule” of time or mileage increase per week and stick to it!

Warm up. For any sport — particularly running — it’s best to warm up for 10-15 minutes before pushing the pace. This allows the muscle fibers to loosen and expand for a smoother, faster stride.

Cross train. In early stages of your marathon training don’t be afraid to incorporate other endurance activities such a swimming, cycling or rowing as your body’s fitness improves. This will prevent you from increasing your running mileage too quickly and help develop other muscle groups.

Use your strength. Weight sessions of 30-45 minutes 2-3 times per week focused on core, major muscle groups in the legs and arms can will improve your running and prevent overuse injuries such as stress fractures and tendonitis.

Be sweet to your feet. Find a pair of shoes that works for your stride, mileage and goal. Most running stores now have on site gait analysis and can recommend the right shoe for you. Remember that you should switch to a new pair after 250-300 miles are on the sneakers for best shock absorption and support.

Relax. Stress can increase your risk of injury as your cortisol levels rise. While exercise can counteract this, it’s important to meditate, deep breathe or try yoga to promote overall wellness.

Sleep. Resiliency is the key great training. Studies have shown the best recovery occurs when you get 7-8 hours of sleep per night.

Accountability. Keep track of your work outs and mileage so you know when to cross train, slow down or take a day off. It will also help you look back to understand your progress to your goal.

Enjoy the journey! The best part of a new year are new beginnings and the distance you will travel to reach a new achievement!

Posted by: Duke Raleigh Hospital | November 6, 2017

Duke Specialty Rehab Services Midtown Helps Patient Regain Strength

bessie burger2Last spring, Bessie Burger began coming to Duke Specialty Rehab Services Midtown to help recover from sudden and unexplained muscle weakness. Her primary care provider had referred her to Midtown for physical, occupational, and pelvic floor therapy that would help regain her strength and allow her to get back to her life.

Her physical and occupational therapists helped her reach new goals each week, including holding a knife and fork, opening a door, or getting out of a chair – “things we take for granted every day,” Bessie says.

Bessie also received pelvic floor therapy, a new service at Midtown that helps men and women of all ages strengthens the network of muscles in the lower abdomen that support the bladder and female reproductive organs. Pelvic floor therapy uses a combination of manual therapy, pelvic floor muscle exercises, biofeedback, lifestyle modifications, stress management and nutritional education to improve pelvic health.

When people have incontinence, they assume that it must be related to only to their bladder, says Dr. Amie Kawasaki, a urogynecologist with Duke Health. “Often times they neglect to realize that all of those organs are framed within the muscles of the body, including pelvic floor. Physical therapists are familiar with those muscles and therapeutic options for treatment, and they are able to strengthen and increase the function for people and capture that possible source of their issues.”

“All of the providers I worked with challenged me, but I enjoyed coming here,” Bessie says. “My default mechanism is to laugh and make fun of a lot of things, and we all chuckled and put a positive spin on my situation. Everyone I worked with at Midtown was genuinely kind and gentle.”

Posted by: Duke Raleigh Hospital | September 29, 2017

Pulmonary Rehab “Has Changed Everything” for Patient with Chronic Lung Disease

debbie aldridgeBefore she was diagnosed with pulmonary arterial hypertension (PAH) two years ago, Debbie Aldridge was an active mother of two, who enjoyed scuba diving, swimming, water skiing, biking and walking for exercise. PAH results from high blood pressure in the arteries of the lungs, and the progression of the disease has forced Debbie to use assistive oxygen full-time and limited her physical activity.

“Losing the freedom of mobility was devastating,” Debbie says. “My self-esteem disintegrated and I started to feel worse because I had no way to exercise.”

Debbie heard about the pulmonary rehabilitation program at Duke Specialty Rehab Services Midtown from her doctor at Duke University Hospital, but was convinced to go when someone at her church – who had completed the program – recommended it to her after noticing her cannula (a tube used to deliver oxygen through the nose).

Midtown’s dedicated pulmonary rehabilitation staff work with patients suffering from lung diseases including COPD, chronic bronchitis, emphysema, asthma, and pulmonary fibrosis. Pulmonary rehab helps patients overcome shortness of breath and fatigue associated with exercise and daily living activities like climbing stairs. Pulmonary rehab can also help those being considered for a lung transplant meet the waiting list requirements, strengthen them for surgery, and help them recover from the procedure.

“I can go anywhere for a gym; I know how to work out,” Debbie says. “But this is one of the only places I can go for oxygen.”

Debbie needs constant, high-flow oxygen during her workouts to be able to exercise while maintaining a safe blood oxygen level. Midtown’s facility includes exercise equipment and dedicated inhaled oxygen to support patient’s activity and recovery.

Since entering pulmonary rehab, Debbie has successfully completed the initial program and now visits Midtown two days a week to maintain her workout routine. She’s noticed a difference in her strength and endurance, and can walk further than when she began the program.

“Pulmonary rehab has given me my life back,” Debbie says. “It’s changed everything, and I know I will continue to get stronger and stay strong because of this program.”

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