July 2013

The Science Behind Choosing the Right Saddle, Core and Flexibility Class for ALC

Innersport has been a proud supporter of ALC since Dr. Greaux worked the Sports Med tent at ALC2 and 3.  We have helped numerous cyclists ride the 585 miles injury-free since 2003 and have the ride of a lifetime.

Join us on March  4th and 11th for a seminar you won’t forget!  We will discuss core strength for cyclists,  your interaction with the saddle, demo a saddle pressure system bike fit and run you through our special 3D mobility routine to perform as a warm-up.  You will receive a handout of the 3D mobility exercises as well as a discount on cycling analysis at Innersport.

What is the Saddle Pressure Sytem? 

Innersport is now the proud owner of Saddle and Foot Pressure Sensor Data Collection System from Gebiomized.  We are able to determine the correct saddle for you by using a saddle pressure sensor pad on various saddles, looking for the best fit that gives you the most uniform pressure over the saddle.  However, more often than not, it’s not JUST about the right saddle, but the right fit that will make the saddle more comfortable and efficient, thus increasing performance.  We are able to use the saddle pressure sensors to determine the best bike fit for your body.

Sample Saddle Pressure Data

Sample Saddle Pressure Data

Sample Saddle Pressure Data in 3D

Sample Saddle Pressure Data in 3D

 

 

 

 

 

 

 

 

 

 

What:  Core Clinic for ALC Cyclists

Where:  Innersport  1250 Addison St. Suite 102, Berkeley, CA 94702  510-883-1126   www.innersport.com

When:   March 4th   6:45PM

What to wear:   Workout Clothing and bring a yoga mat if you have one.

RSVP:   alana@innersport.com   SPACE IS LIMITED!

 

What:   Choosing the Right Saddle and 3D Flexibility Class

Where:  Innersport  1250 Addison St. Suite 102, Berkeley, CA 94702,  510-883-1126  www.innersport.com

When:   March 11  6:45PM

What to wear:  Flexible clothing

RSVP:  alana@innersport.com   SPACE IS LIMITED

 

 

 

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Novel Treatment for Tendonitis

Dr. Selina Shah

Dr. Selina Shah

 

KNOWLEDGE IS POWER…

Got Tendonitis?  Want to learn the most up-to-date, current research on tendon pathology, evaluation using ultrasound, and treatment options?

Please join us on May 15th as we welcome Selina Shah, MD to review research on novel treatment for tendonitis.

Even if you are not currently injured, this is a must-attend event to be educated on this very common, repetitive stress injury.

Innersport is honored to host one of the leading and experienced doctors in tendonitis.  Please see her bio below.

Selina Shah, MD, FACP is a board certified sports medicine physician at the Center for Sports Medicine in San Francisco, CA and Walnut Creek, CA. She has several years of experience caring for athletes of all ages and abilities from weekend warriors to Olympians. She often utilizes musculoskeletal ultrasound for diagnoses which has several advantages over MRI: it can be done in the office, it is cheaper, it has better distinction of tendon pathology, and it allows for dynamic imaging. She is also managing concussions and utilizing ImPACT for neuropsychological testing.

She is a team physician for USA Weightlifting and USA Figure Skating and travels with the athletes internationally and nationally. She has done a volunteer rotation at the US Olympic Training Center in Colorado Springs. She is a member of the USA Gymnastics Referral Network. She has worked with USA Track and Field, Ironman USA, the Senior Olympic Games, World Gymnastics Championships, and Nashville Predators Ice Hockey. She is also a team physician for Northgate High School in Walnut Creek, CA.

She is the dance company physician for the San Francisco Ballet School, Liss Fain Dance Company and Diablo Ballet. She is a physician for Berkeley Repertory Theater, Mill’s College, St. Mary’s College, and Northgate High School. She takes care of the performers for Cirque du Soleil when they come to the San Francisco Bay Area. She has taken care of several Broadway performers including those from American Idiot, South Pacific, and Lion King, and the Book of Mormon.

Dr. Shah has been an athlete all of her life. She was a competitive artistic and rhythmic gymnast and swimmer. She has over 20 years experience as a dancer. She has danced professionally with a Bollywood Company and salsa dance company. She remains active in dance, running, yoga, and strength training.

 

Where:   Innersport   1250 Addison St. Suite 102,  Berkeley, CA 94702

When:    May 15, 2013     7:15PM

What:     Presentation on current research on diagnosis and treatment of Tendonitis

For:         All athletes, injured or not.  Repetitive Stress Injuries (RSI), repetitive work injuries.

RSVP:      drjess@innersport.com   We’d love to see you there!

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Icing: Re-thinking When and Why for Post-workout Recovery

By Dr. Jeffrey Chan

10milewarmup

The first big heat wave of the summer has come on strong these past few days. Just ask the Oakland Triathlon Club which pulled off some outstanding performances despite baking under the confines of Shadow Cliffs Park (which was noticeably lacking in tree cover). Speaking of outstanding performances, the Western States 100 Mile Endurance Run took place this past weekend. That’s no typo, 400 runners made the trek from Squaw Valley to Auburn with the winner crossing the line in 15 hours and 17 minutes in triple digit temperatures. That being said, I thought this would be a perfect time to cool things down and talk about icing.

Looking back to our days when we were kids we were the most susceptible to falls, trips, sharp objects and just running into all things hard. The instant one of these mishaps occurred our mothers were there with a bag of ice waiting to slap it on. It’s been interesting to see on my end what I thought the effect ice provided has changed over the years. “Magical cure” went out the door quickly when I fell

off my bike in kindergarten and the contusion on me knee lingered for eternity. Bruise prevention and pain reduction were mainstays for much of my youth sports days. Just as important was watching one of my favorite athletes, Greg Maddux, ice his arm immediately after games to “speed up recovery” as the announcers would say. I never really questioned the process behind it all beyond these terms.

When I got to college I had access to a whirlpool as a member of the track team. I would submerge myself from the waist down in 50 degree water after interval days and longs runs. As I sat there in cold misery I believed that lactic acid and other exercise byproducts were being flushed away and I’d be able to run on relatively, fresh feeling legs the next morning. Some days I felt this effect and others I did not. There were also times when I wasn’t able to make it into the training room due to a class or project. I also had mixed results of sore and not-so-sore days when I missed my ice bath days. Despite this variance I still tried to make it in as often as I could. Years later after looking back at my training logs, trying to figure out why some days I had more “pop” in my legs than others, I decided to look for research studies that vindicated the effectiveness of ice baths and cryotherapy in general for workout recovery. The results were more sporadic than I thought.

A paper done by Ascensao et al. in 2011 measured markers for inflammation and muscle damage. They also collected data on maximal muscle strength and peak jump ability in increments of 30 minutes, 24 hours and 48 hours post cold water immersion compared to the control which submerged in room temperature water. It turns out both groups still maintained the same amount of strength decreases and overall muscle soreness. The cold water group did however have an advantage in decreased soreness in several individual muscle groups.

Peiffer et al. (2009) published a study that found a negative effect on neuromuscular function in cyclists while Pointon et al. (2012) witnessed decreased maximal voluntary contraction in those who were in a cold tub compared to a control that performed active recovery. In the past few years, experts in the field have reviewed this subject matter and challenged the idea of icing, specifically addressing the inflammatory process.

Immediately after you finish a hard interval session or race your body begins the repair process (and inflammation begins). The muscles that you expended the most now resemble sites of a busy construction zone on a cellular level. The blood vessels in the affected areas dilate to allow easier access and are more permeable for cells that repair, promote growth, clot and fight infection among other responsibilities. When you throw ice on an area or sit in a cold tub, this whole system slows down dramatically in response to the low temperature. This can be analogous to taking a decongestant when you have the flu.

Mucous production is your body’s way of gathering germs internally and secreting them externally. Taking Dayquil early on may slow down or inhibit your immune response to the flu virus. That numbing feeling and decreased muscle ache after icing is similar to your cold medication allowing you to function without being chained to a Kleenex box. Both ways your body has some work to do and you are likely standing in its way in exchange for temporary relief.

There is also mention on how ice baths can impair the adaptation process. Just as how the basis of exercise is to stress the body and allow it to adapt resulting in increased strength and endurance, so is how the recovery process works too. The more you train, the more effective and efficient your body becomes at mending itself. This is important for athletes in competitions that leave little time for rest. For example, competitors in the 1500 meters in track have to race three times in a span of five days in a championship meet. If you are able to simulate this scenario in your training cycles, it would be less taxing as your body would be more familiar with this demand.

So what to make of all of this? You don’t have to stop everything and change your current routine. As you can see, we have mixed results in studies conducted thus far. It was however interesting to find a recovery method that I once thought was the gold standard and discover it was not so. Steve Magness, a coach of several elite distance runners, suggests ice baths the day after your hard sessions. That way, the repair process has time to kick in and you won’t interfere with it as much. Keep in mind that there are Foam Rolling Jesscountless factors that contribute to recovery in general such as your biomechanics, training program, muscle imbalances, self-care (foam rolling), experience, diet, etc…As you can tell, it’s very hard to narrow down exact causes. Also as a reminder, I didn’t discuss actual injuries and you should ice as needed in that scenario.

In closing, one of the best things you can do the day after a strenuous workout is to keep moving (especially the muscle groups that are sore the most). If you raced a 10k, go for a 10 minute jog around the block. Go for the stairs instead of the elevator at work. You’ll start to loosen up as the day goes by.

Jeff

References

Ascensao A, Leite M, Rebelo AN, Magalhaes S, Magalhaes J. Effects of cold water immersion on the recovery of physical performance and muscle damage following a one-off soccer match. J Sports Sci. 2011; 29 (3): 217–25.

Peiffer JJ, Abbiss CR, Nosaka K, Peake JM, Laursen PB. Effect of cold water immersion after exercise in the heat on muscle function, body temperatures, and vessel diameter. J Sci Med Sport. 2009; 12 (1): 91–6.

Pointon M, Duffield R, Cannon J, Marino F. Cold water immersion recovery following intermittent-sprint exercise in the heat. Eur J Appl Physiol. 2012; 112 (7): 2483–94.

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How Good is Your Bike Fit?

Sample Saddle Pressure Data

Sample Saddle Pressure Data

Press Play Analysis and Innersport are proud Massage Tent Sponsors for the Fast Freddie Gran Fondo on August 17th!

How Good is Your Fit?

We are also offering FREE Bike Fit testing at the post-ride Expo.  Must be registered for the Fast Freddie Gran Fondo to take advantage of the free offer.

To learn more about our cycling analysis and bike fits, click here!

 

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