Power Foods: The Best Foods for Recovery After a Workout

So you want to minimize muscle soreness and maximize muscle recovery after your workout? You need to know what to eat and when to eat it!

Recent studies indicate that vigorous exercise that lasts longer than 45 minutes depletes your body of glycogen, the form of glucose your body uses for quick energy. Glycogen is stored in your muscles and liver. After about 60 minutes of exercise, your body then uses fat for energy. During vigorous exercise your muscles also experience micro tears. After your workout it is important to rehydrate, consume simple carbohydrates to restore glycogen, and eat lean protein to help with muscle repair.

In order to maximize glycogen uptake and muscle repair you should eat within 15 to 30 minutes of exercise completion. Right after exercising, your muscles are most sensitive to acquire the nutrients needed for refueling and repairing.

Sports Scientists suggest that in order to get ready for that next bout of exercise, you need to eat a ratio of 2 to 1 or 4 to 1 carbohydrates to protein. It is most important for those who exercise daily to get the right nutrition for recovery.

Which foods are best? There are many natural whole food options. Believe it or not, lowfat chocolate milk is a great post-workout drink. It is high in carbohydrates and protein, with the added benefit of replenishing calcium, magnesium, and potassium. You can make your own smoothie using some type of protein like milk or Greek yogurt and add carbohydrates such as honey, banana, or berries. You will also get the added anti-oxidant benefits from the berries. Other easy and quick choices after a workout include almond butter on a rice cake, a bowl of granola with a cup of low fat milk, a cup of oatmeal with raisins or berries and low fat milk. When you are short on time, a protein bar or energy bar will work too.

Consuming a variety of fresh fruits, vegetables, grains, lean meats and beans on a daily basis will keep your body running at its peak. Add a little turmeric and ginger to your food or in your smoothies. These spices have natural anti-inflammatory properties to help your body recover faster after workouts.

Good nutrition goes hand and hand with adequate rest and recovery. Make time to get 7 to 8 hours of sleep each night and your body will be able to take the time it needs to repair for your next big workout.

By: Ann Marie Valentine, MPT, OMPT, DMC Rehabilitation Institute of Michigan

Adaptive sports allow persons with disabilities to get out and participate

Participation in “sports” and recreation activities has been proven to benefit an individual’s physical, mental, emotional and social skills. For individuals with disabilities (physical, cognitive, and/or emotional), adaptive sports can bypass limitations and allow for participation in a sport of choice. Whether the goal is weight loss, decreasing stress, improving strength, avoiding boredom, meeting people, competing or just having fun, there are ways to adapt pretty much any sport to allow for participation by anybody! There are also sports that have been created specifically for persons with a disability. With the large variety of adaptive sports available there is now something for everyone whether they want to work alone, in a group, for recreation or to compete.

Adaptive sports for people with physical limitations began emerging after World War II when soldiers returning from war were involved in rehabilitation. These sports eventually moved from rehabilitation to recreation to competition. The current Paralympic Games can be traced back to these early hospital rehabilitation sports.  With the emphasis on “inclusion” which began in the 1980’s (focus on including athletes with disabilities in the able bodied sport system) more events and training opportunities have emerged. Full integration has not yet been realized, but we are seeing glimmers of it. Take for example, the recent announcement by the U.S. Department of Education to mandate that schools must give students with disabilities equal opportunities to participate in extracurricular athletics, including varsity sports. And if existing sports don't meet the needs of those students, schools must create additional athletic programs.

Another great example, was seeing runner Oscar Pistorius compete in the 2012 summer Olympics. He made history as the first amputee to compete in track at the Olympic Games. Ironically, some athletes complained that his specially designed prosthetics gave him an unfair advantage, but most were awed by his strength and agility and realized he was an incredible elite athlete. This was the true definition of inclusion at work!

Some examples of adaptive sports include using a sit-ski to water or downhill ski, using a ramp or handle ball to bowl, using a sled to play hockey or using a specially designed court chair to play wheelchair basketball or tennis. There are various throwing chairs, gloves, graspers and holders that can be used to assist with throwing discus, shot put or javelins. For weight lifting and use of exercise machines there are also gloves and graspers and hand propelled bikes are now being included at gyms for cycling classes. Each sport also has specific rules and regulations.    

Recreational therapists (Certified Therapeutic Recreation Specialists or CTRS) are experts at assisting people with introducing, learning about and becoming involved in adaptive sports. These therapists  are specially trained in working with a wide variety of people with disabilities and in assisting anyone with trying new or re-learning recreational pursuits and in adapting the activity to allow for participation.  The expense of the adaptive sports equipment  continues to be a challenge for most,  but recreational therapists involved in adaptive sports are also experts at assisting with finding ways for everyone to participate in their sport of choice!

    

By: Sue Boeve, Sr. CTRS, DMC Rehabilitation Institute of Michigan

Top 5 Exercise Excuses and How You Can Avoid Them

We've all heard of the benefits that come from exercising regularly. People who are physically active are healthier, feel happier and have more energy. But when it comes to getting out there and exercising, many of us have a long list of excuses for why we shouldn't. How can you conquer your excuses and get moving? Here are five of the most common excuses and ways to beat them.

1. I'm too busy. The U.S. Surgeon General recommends at least 150 minutes of aerobic activity a week. This may seem like a lot, but it's not much more than 20 minutes a day. Start looking at your schedule to see where you can fit this initial 20 minutes. Maybe you can jog in place while watching TV. Better yet, try turning off the TV and using that time for exercising.
2. I'm too tired. Physical activity is often associated with exhaustion. However, being physically active actually releases endorphins into your body, leaving you feeling energized. Instead of focusing on how tired you feel before you exercise, focus instead on the energized feeling you will get after your workout.
3. It's too hot/cold. Have a backup plan ready for those days when the weather isn't cooperating. This might mean that you need to broaden your exercise regimen to incorporate activities that can be moved indoors, like Pilates or yoga. Many times fitness programs like these even have DVDs and videos that you can watch and follow along at home.
4. I hate going to the gym. You don't have to go to a gym to get exercise. Find an activity you love and incorporate it into your exercise regimen. For example, if you love music, why not join a dance or cycle class set to music? Or if you enjoy reading, why not get some audio books and listen while you take a walk?
5. I can never follow through. Changing habits is always difficult. The key to making your lifestyle more active is to set small attainable goals for yourself. Don't try to run for an hour on your first go, build up to it. By breaking up your exercise goals into small manageable pieces you will make exercising easier on yourself and more manageable in the long run.

Exercising doesn't have to be something you dread, it can be fun! Try teaming up with an exercise buddy so you can keep each other on track and motivated. It's harder to make excuses when someone is counting on you to be there for a walk, bike ride or trip to the gym. Check out the schedule of FREE fitness and wellness classes offered at DMC Rehabilitation Institute of Michigan. To download our winter classes click here.

Is Joint Replacement Surgery Right for You?

Joint replacement is one of the most common orthopedic surgeries performed today, with the hip and knee being the most frequently replaced joints. In fact, knee replacements have doubled in the past decade, and not just among the elderly. People age 45 to 64 were 2.5 times more likely to be hospitalized for knee replacement surgery in 2009 than in 1997.* But joint replacement may not be the best solution for everyone. Many factors will determine whether trading in your aching joint for a stronger, better, faster replacement is the right step for you.

The Nuts and Bolts of Joint Replacement

Joint deterioration has a number of causes. Injuries, autoimmune conditions such as rheumatoid arthritis and the general wear and tear that occur over time may all take a toll on the body's joints, causing pain and inhibiting motion. Joint replacement surgery exchanges the worn out part with a prosthesis made of plastic, metal or a combination of both. With successful outcomes in more than 90% of cases,* patients who've had a joint replaced may enjoy better quality of life, relief from pain, stiffness or swelling and improved range of motion. But no surgery is without risks and, although the complication rate in joint replacement is low, patients are susceptible to infection, blood clots and loosening or dislocation of the joint.

When Is Joint Replacement the Right Choice?

The severity of your condition will likely be a significant factor in the decision to have joint replacement surgery. If aching and stiff joints cause constant pain, limit your ability to walk or climb stairs and affect your quality of life, you may be a likely candidate for joint replacement surgery.
In addition to the extent of your pain and lost mobility, your doctor will consider:

• Alternatives to surgery. Depending on the cause of your joint pain, medications, physical therapy or aids such as a brace may be effective treatment options.
• Your age. Little research has been done on the long-term effectiveness of joint replacement for a younger, more physically active generation. Prosthetic joints typically last only 10 to 15 years, making younger candidates more likely to need additional surgeries to have the prosthetic joint replaced.
• Your general health. Certain diseases, such as high blood pressure or heart and lung disease increase the risks associated with surgery. Osteoporosis and bone or joint deformity may affect the success of joint replacement.
• Your weight. Obesity can prolong recovery and affect the durability of the new joint.

Get Back in the Game

If a bum joint has you sitting on the bench, contact the Detroit Medical Center (DMC). Whether you want to get back in the game or simply back to your life, our orthopedic specialists can help you find the treatment option that works best for you.
At DMC, our expert joint replacement team is using the latest technology and techniques to ensure successful outcomes. From specialty diagnostics to customized implants to complete rehabilitation programs, our board certified orthopaedic surgeons can present a variety of options to help you resume an active life. To learn more, call 888-DMC-2500.

DMC Rehabilitation Institute of Michigan Opens New Neuroscience Unit

DMC Rehabilitation Institute of Michigan (RIM) is excited to announce the grand opening of their newly renovated, $5.5 million, Neuroscience Unit for stroke and brain injury recovery. The 17-bed unit features therapeutic robotic technology, a therapy gym for interactive programming, private and semi-private suites with “Smart Room” capabilities, and enhanced video monitoring equipment for patient safety.

The new unit also features state-of-the-art equipment, especially designed for neurorecovery. RIM is the first hospital in Michigan to own the Zero G and InMotion Arm.

The Zero G is the world's most advanced over ground gait and balance training system. It allows patients to safely practice intensive physical therapy early in their rehabilitation, a factor shown to be related to enhanced outcomes. The InMotion Arm is the first interactive robot designed to treat patients with upper extremity impairments due to stroke, brain injury or other neurologic conditions. The technology was developed at MIT and has substantial research evidence proving that using the InMotion robot to delivery high intensity repetitions required for "rewiring" the brain results in increased motor recovery.

As southeast Michigan’s only freestanding rehabilitation hospital, patients and families turn to RIM for hope when others have given up. In 2011, RIM treated nearly 200 stroke patients and 100 brain injury patients, many of whom are leading meaningful and productive lives thanks to RIM. This new unit will allow us to ensure even more patients have a bright future filled with hope and possibilities.

5 Fun Fitness Ideas for Fall

As the season changes, so can you. Below are some fun ways to add physical activity into your daily routines during the fall season.

1.       Back to School Isn’t Just for the Kids

Fall doesn’t have to be a time when only the kids and college students go back to school to learn something new - so can you. Have you ever wanted to learn belly dancing or try a TRX class? Now is the time. Better yet, when your body is unaccustomed to an activity, you burn more calories. Look around for local gyms and recreation centers that may offer some classes. Some other ideas include, Zumba, yoga, kickboxing, cycling, tennis, racquetball, and boot camp. Couples can look into dance classes or join a recreational team like a hockey league or indoor soccer team.

2.       Enjoy the Weather

The cooler temperatures and less humidity make the perfect storm for brisk walking, jogging, running, or cycling. Look around your area for parks that have paved paths to avoid traffic and take a friend. Be sure to prepare for the darkness. Just because it is 6 a.m. or 6 p.m. and it is still dark doesn’t mean that you can’t workout. The key is to be smart about it. Wear a reflective vest or carry a flashlight in the event you are by roads. If you decide to cycle, make sure to attach a light or helmet to your bike. As the fall slowly turns into the winter, be sure to dress in layers. Your body will heat-up once your blood gets pumping and you may want to shed a layer or two. Try to keep the layer closest to your body a moisture wicking material like “Dri-Fit”. If you’re exercising in the afternoon, don’t forget your sunglasses. The fall sun can be blinding at times.

3.       Family Activities

If you’re looking for something to do with the family, local farmers often times offer corn mazes that are fun for you and the kids, or you and your significant other. Challenge your friends or family to a corn maze race; time each other and see who can get through the maze the quickest. Some other fun fall outdoor ideas include paintballing and archery. Closer to Halloween try pumpkin picking. Ask the workers if you can walk back to the patch rather than hitching a ride on the tractor or hay wagon. If you want to incorporate healthy food and activity, look for an apple orchard in your area. After walking around and picking apples, try your best to avoid the donuts at the shop, and focus on going home to have a fresh picked apple as a snack; they’re great with peanut butter.

4.       Become an Active TV Watcher

Many of us get antsy for the fall premiers of our favorite TV shows. If you’re planning to park your behind on the couch for a couple hours several nights a week – this could be detrimental to your physical activity goals, so become an active TV watcher. During commercials do some body weight exercises. To warm up you can start with marching or jogging in place. Plan on doing things that don’t take up much space like lunges, squats, push-ups (modified push-ups on your knees), and crunches or sit-ups. For higher intense cardio you can add in some jumping jacks, burpies, mountain climbers, or high knees.

5.       Exercise and Work – It Can Happen

The next time you have a meeting with a co-worker or supervisor, ask them if they want to have a traveling meeting. Find a route around the building you are in, or better yet, walk outside your building. You may find yourself more awake and alert and coming up with better ideas and solutions to problems during the ‘traveling’ meeting. As you walk, you increase your circulation and blood flow. Increased blood flow carries more oxygen and nutrients to your brain and cells making you feel more energized and focused. 

There are many things you can do to increase your physical activity levels, so get out and enjoy this fall.

By: Erica Hirsch - MPH, CPT

DMC Rehabilitation Institute of Michigan 

Wheelchair to 5K: The Frank Amprim Story

“I know I can count on my son for just about anything now.  Because of him, I’m here today,” says Frank Amprim.

Frank and his son were riding ATVs while vacationing in Utah.  Frank’s vehicle flipped, he fell off and the ATV landed on top of him.  Frank was unconscious when his son made the tough decision to leave his dad’s side and go for help.

“They airlifted me to the Las Vegas Medical Center two hours away.  My back was broken and they put in a titanium cage, screws and bolts.  Doctors said I would never run or kick box and would always have difficulty walking.”

Two weeks after his accident, Frank was flown to Detroit to begin inpatient rehabilitation at DMC Rehabilitation Institute of Michigan (RIM).  “They got me up and walking and by the time I left, I was using a walker.”

Frank started outpatient rehab at a center closer to his home but progress was slow.  He remembered seeing RIM’s Center for Spinal Cord Recovery, and said, “This is the place I need to be.”

“From that first day, they just pushed and pushed me.  Therapy was intense, but I got better.  One day my therapist said we were done with my walker and I’ve never used one since.”

Frank says he never would have improved to the extent he has without RIM.  “My therapists are always right by my side.  If I’m running up and down stairs, they are too.  If I’m lifting weights, they are too.  It’s one year later and I’ve signed up for a 5K, guess what?  My therapist is running with me.  I don’t know where else you could get that kind of support.  They’re amazing.”

Follow the rest of Frank’s story as he prepares to finish a 5K at the Detroit Free Press Marathon on October 21, 2012. Go to our YouTube channel at www.YouTube.com/RehabInstitute to watch our “Wheelchair to 5K” video series.