Marathon Meal Planning... Cue the Carbs

 

3M Half Marathon and the Austin Marathon are right around the corner. And thousands of Central Texans have been training for the big days, but experts say what you eat before a marathon (or half-marathon) is just as important as your physical training. Sure you need to have stamina to endure 26.2 miles, but food is the fuel your body needs to make that happen.

You can plan menus to get the most benefit out of your daily meals. 

          Eight to 16 weeks out:

• focus on lots of liquids and high amounts of carbohydrates (runner's favorites include pastas, brown rice, and oatmeal)
• find out what fuel is available along the race route, then decide if you'll bring your own - aim for energy gels, energy bars, or sports drinks with more than one type of sugar (such as glucose and fructose)
  
  Five to seven days out:
  
• consume at least three grams of carbs per pound of body weight as you ease up on your physical training
• drink plenty of fluids to stay hydrated (water, 100% fruit juices, or low-sugar sports drinks)
  
  Three to four days out :
  
• boost carb intake to 3.5 to four grams for every pound of body weight
• decrease fat, protein, and excessive fruits and vegetables to balance calorie intake and avoid bloating
  
  Two to three days out:
  
• limit high-fiber foods such as bran cereals and whole grains to help lighten the weight of your intestines
• continue to hydrate
  
  Race Day:
  
• eat a meal high in carbs, no less than four hours from start time, to keep blood sugar levels steady- pasta is an excellent option
  
  Mid-Race:
  
• fuel up as planned, a good guideline is at least 30 to 60 grams of digestible carbs per hour
• drink fluitds as needed, but not so much that you make frequent pit stops potentially affecting your time
  
  Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).
  

Slope Safety

Do you dream of black diamonds? Do lift tickets lift your spirits? If you're part of the masses that flock to the mountains each ski season, read on for ways to stay safe on the slopes this winter.

Whether you are an experienced skier or novice, these tips serve as good reminders for everyone:

• Stretch (as with any sport) before your first run of the day
• Ensure you have proper equipment, including helmet, goggles, warm layers of clothing and sunscreen 
• Make sure your boots, skis, and binding are all sized correctly and fit well together
• Check weather conditions and observe any warnings posted by the local weather service and ski resorts
• Study your map of the mountain, and respect guidelines on trails for merging and right-of-way traffic
• Watch out for other skiers, snowboarders, and snowmobiles
  
  Unfortunately, even if you exercise the most extreme caution on the slopes, accidents do happen. Icy conditions or catching a rock or trees stump with the edge of a ski can cause a nasty fall, resulting in broken bones, sprains, and ligament injuries
  
  The most common ski injuries involve the anterior cruciate ligament (ACL). The ACL is located in your knee and helps join the upper and lower leg bones.
  
  ACL injuries range from mild severe depending on partial or complete tears of the ligament. Symptoms of a tear include sharp pain, swelling, and weakness of the knee. Rest and physical rehabilitation may aid in healing, but sometimes reconstruction surgery is necessary.
  
  If you suspect an ACL tear while skiing, or a broken bone, get it checked out as soon possible. You contact one of our orthopedic specialists by making an appointment online or calling us at 512-439-1001.
  
  Click here for more ski safety from the American Academy of Orthopaedic Surgeons website.
  
  
  

Stenosis... What is it? How is it treated?

Low back pain is a common ailment. In fact, it is the most common cause of job-related disability resulting in missed workdays and limiting or reducing one's activities. Yet, not all back pain is alike.

In the following article, we discuss one type of low back pain called lumbar spinal stenosis.

Stenosis: What is it?

Lumbar spinal stenosis, a common cause of low back pain, occurs when the spinal canal narrows. In more severe cases, the narrowing causes compression of the spinal cord or spinal nerves, which can cause painful symptoms like low pain or even pain in the legs or buttocks.

It is most often caused by arthritis - normal wear and tear as our bodies age. When the cartilage that covers and protects the joints wears away due to arthritis it can result in bone rubbing on bone. To make up for the most cartilage, the body may grow new bone in your facet joints to support the vertebrae. The spurs narrow the space for the nerves to pass resulting in terrible pain.

How is it treated?

Often times, initial treatment will be non-surgical. Physical therapy may be helpful and may be recommended along with anti-inflammatory medication, pain medication or steroid injections.

If these treatments are not successful, and you're still suffering from pain or weakness, surgery may be recommended. The two most common options include a laminectomy or spinal fusion. Be sure to discuss the advantages and disadvantages with your doctor.

Click here to see a video from the American Academy of Orthopaedic Surgeons about spinal stenonsis.

Are you suffering from low back pain? Discuss your options with one of our spine specialists. 

Dr. Mukai in the Statesman on Tech Neck

Dr. Ai Mukai, physiatrist at Texas Orthopedics, spoke to the Austin American-Statesman’s Nicole Villalpando about how to ease neck pain caused by looking down at smartphones. A portion of the article is pasted below.

Resolve to put down the cellphone and parent this year

By Nicole Villalpando

Austin’s new ban on driving while using handheld devices such as cellphones, which goes into effect Jan. 1, got us thinking. Should we also consider enacting our own personal ban on using a cellphone while parenting for the new year? Might that make a perfect resolution?

Craig Palsson, a graduate student in Yale University’s Department of Economics, did a study that compared injury rates of children between 2005 and 2012 and found a 10 percent increase in injuries for children younger than 5. His conclusion: As cellphone technology has increased and become more available, so has distracted parenting.

Craig Palsson, a graduate student in Yale University’s Department of Economics, did a study that compared injury rates of children between 2005 and 2012 and found a 10 percent increase in injuries for children younger than 5. His conclusion: As cellphone technology has increased and become more available, so has distracted parenting.

For parents and also teens, being on devices constantly is having some cumulative effects physically. Remember carpal tunnel and desk jobs? Well, people who are on devices all the time are also having chronic pains, including in their necks. Dr. Ai Mukai, a physiatrist at Texas Orthopedics Sports & Rehabilitation Associates, says while teens might be on their phones six hours a day, adults are almost as bad at two to four hours a day. Looking down all the time is like having 60 pounds, or an 8-year-old, on your neck. She wants you to stop holding your phone between your neck and shoulder and instead use a hands-free device.

For checking email or using an iPad, bring the cellphone or iPad to eye level. Sit comfortably in a chair with back support. If you have to be working in bed or on a couch, put a pillow or a cushion under your back and neck for support. She also suggests taking frequent breaks and stretching out your back and neck by standing against a wall and pushing your head and shoulders back against the wall.

Click here to read the complete article on Statesman.com.

Resolve to Ease Into Your New Workout

It's a new year which means many of us are kicking of new resolutions. One of the most common is the promise to get fit. What can you do to make sure your fitness goal isn't forgotten by February?

Three tips for keeping your resolution

1. Find something you like to do. Some prefer exercising in groups. Whether it's a boot camp, Zumba or cycling class, having others participate may be the boost you need. Others use exercise to clear their head, and prefer to do it alone. Whether you prefer outdoor activities, indoor classes, yoga or martial arts - if you hope to stick to your resolution, discover what type of exercise motivates you. 
2. Set goals. What are you working toward? Do you hope to improve your running time? Lose 5 pounds? Improve your flexibility? Fitness resolutions are most often achieved when specific and realistic goals are set.
3. Ease into it. Regardless of the exercise, pace yourself... especially beginners. Your body is getting used to your new exercise regimen. Don't get off track by getting sidelined with an injury.
   
   Remember making the resolution is the easy part. The hard part is keeping it.

Texas Orthopedics Brightens the Holiday Season

We have some busy little elves this holiday season.

Through the local charity Partnerships for Children, we've focused our giving to the littlest and most vulnerable members of our Central Texas community - abused and neglected children who are in the care of Child Protective Services. We've had the privilege of working with this organization for the past three years.

And our physicians and staff have come through again - we collected an overwhelming number of toys for 20 children. We placed bins at our various locations so our patients could contribute as well.

Last week we partnered with our neighbors, Austin Regional Clinic and Austin Radiological Clinic at Quarry Lake for a blood drive. And the timing couldn't be better because the Blood and Tissue Center of Central Texas says the need for blood is constant during the winter months, but donation can slow - especially around the holidays.

Seasons Greetings from our family to yours!

Keep up with Texas Orthopedics news! Follow us on Facebook and Twitter (@TexasOrthopedic).

Best Foods for Your Bones

While many of us will enjoy the delicious foods of the holiday season, don't forget some great, functional foods for your bones. Most know that milk and dairy products are great for bone health. But there are other foods that nourish and protect your bones too, such as certain fishes and dark leafy green vegetables.

Fish such as salmon, sardines and whitebait are a good choice. While fresh fish is always an excellent option, the canned variety of these fishes is also highly beneficial.

For dark greens, leafy types such as kale, spinach, and turnip pack a powerful punch of calcium, and vitamins A and K too. Broccoli is also a great go-to food for your bones. When preparing these vegetables, eating them raw, maybe in a salad, or lightly steamed is your best bet for absorbing the most nutrients.

Other calcium-rich foods that encourage strong bones include yogurt, cheese, nuts and dried fruits such as figs and apricots. Fortified cereals and other whole grains are also smart choices.

A healthy mix of these foods should be part of your regular diet to maintain optimal bone health:

• Cereal, calcium-fortified
• Soy milk, calcium-fortified
• Dairy milk (nonfat, 2%, whole or lactose-reduced)
• Swiss cheese
• Cheddar cheese
• Yogurt
• Orange juice, calcium-fortified
• Canned sardines
• Canned salmon
• Kale
• Spinach
• Turnip greens
• Broccoli
• Dried beans

In addition to a proper diet, orthopedists recommend taking calcium supplements, around 1,000 mg daily, and vitamin D supplements, around 1,000 to 2,000 IU daily.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).