A lot of metal work |
Sunday, July 21, 2024
Sural Nerve Pain
Sunday, July 14, 2024
Hot Water (Not Cold) Immersions More Effective For Recovery
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Picture from Racold.com |
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Picture from Business Insider by Alexandre Simoes |
On the contrary, hot water immersion (below) improved recovery follwing exercise induced muscle damage (Sautillet et al, 2024).
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Picture from Newsmeter |
Quadriceps maximum strength and explosive strength were measured pre, 24 and 48 hours post exercise. Pressure pain threshold (PPT), or was also measured to quantify the recovery from muscle soreness
Here are the results. 48 hours post exercise, quadriceps maximal strength returned to baseline values after both cold and hot water immersions. However, explosive strength levels and PPT (muscle tenderness) returned to baseline levels post 48 hours only after hot water immersion.
In addition, surface electromyography (electrodes) signals from the vastus lateralis (outer quadriceps) was significantly increased following cold water immersion. Meaning more muscle fatigue. Or as patients like to say, their muscles are 'very tight'.
The authors concluded that a single session of hot water immersion (rather than cold water immersion) improved the rate of explosive strength followed exercise induced damage. When explosive power is a key performance requirement, hot water immersion should be preferred over cold.
*Note that the cold bath temperature used in this study (Santillet et al, 2024) was 11 degrees Celcius. Wim Hof (the Dutch iceman), others on Tik Tok, other social media and purveyors of commercial health and wellness have different protocols.
For those who are keen the temperature of the hot bath was 41 degrees Celsius for a duration of 15-30 minutes.
Sunday, July 7, 2024
Can Ozempic And Wegovy Help Knee Osteoarthritis Pain?
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Picture from Second Nature |
According to results from the STEP-9 trial (by Novo Nordisk) reported at the World Congress on Osteoarthritis (OARSI 2024), Wegovy, containing peptide receptor agonist (GLP-1) semaglutide not only induced weight loss but improved knee pain in people with knee osteoarthritis (OA).
STEP-9 was a multi national, multi center phase 3 clinical trial that enrolled subjects that had a BMI of >30, a clinical diagnosis of knee osteoarthritis with moderate radiographic changes and were experiencing knee pain.There were 407 subjects in STEP-9, randomly allocated 2:1 to receive once a week a subcutaneous injection of either semaglutide 2.4 mg or a placebo for a total of 68 weeks. Mean age of the subjects were 56 years and 81.6 percent were women. 60.9 percent were White, 11.8 percent Native American, 7.6 percent Black and 19.7 percent were of other ethnic origin.
Another finding was that the use of pain medication went down in the semaglutide group compared to the placebo group. This was maintained throughout the study.
Of course the are suggestions that the weight loss itself helped with the knee pain since weight loss fell by a significantly greater amount in the people treated with semaglutide versus those given a placebo. Weight loss was 13.7 percent versus 3.2 percent from baseline after 68 weeks.
The authors questioned if there is a specific action of GLP-1 receptor agonist on the knee joint itself and not through weight loss only. Especially since results from previous LOSEIT trial using liraglutide (also used to treat Type II diabetes) showed that subjects lost 2.8 kg versus a gain of 1.2 kg in the placebo group over a year did not have any change in the Knee injury and Osteoarthritis Outcome scores. The patients in that study had to undergo weight loss first before they were given the liraglutide.
Obesity is a worsening problem world wide in developed countries and Singapore has increasing numbers in people with diabetes. This is certainly going to add to the boom in weight loss drugs.
Morgan Stanley projects that the market for weight loss drugs will reach $54 billion by 2030, a 400 percent increase from today. Especially since so many celebrities have gushed about how much weight they have lost since taking them. Eli Lilly and Novo Nordisk (who owns Wegovy and Ozempic) together have at least 12 more obesity medications under development.
We are living through a cultural shift in which obesity is viewed as a disease rather than the result of lifestyle choices.
Should my patient try Wegovy instead especially since he does have knee pain from osteoarthritis? Wegovy has a higher dose of 2.4 mg semaglutide versus 2 mg for Ozempic.
Will Wegovy or Ozempic be the new default recommended treatment for osteoarthritis pain instead of surgery, gel injections and physiotherapy?
Reference
https://www.medscape.com/viewcollection/37518
*Please note that the STEP-9 study was funded by Nova Nordisk and the principal investigator Henning Bliddal acknowledged that research grants were given by Novo Nordisk to his institution as well as consulting fees and honoraria. He also received congress and travel support from Contura
Sunday, June 30, 2024
Inspired Or Pissed?
Holt (who is 29) ran his fastest 1500m race at the New York City Grand Prix on 8-9 June, finishing 2nd behind Jake Whitman, the 2022 world champion.
He was interviewed after the race and unlike many other runners he had no sponsorship, calling himself an amateur. He pays for his own running gear and physiotherapy sessions. That interview led to an article about him in the Washington Post. He worked 13 hour shifts in a psych ward to make ends meet, where he prevents patients from harming themselves. The running team he trains with found him when he posted his extremely hard workouts on Strava between 11 pm and midnight.
Besides living with his parents (which he was feeling embarrased about), his girlfriend also pays for their meals when they do go out. He dreams to be a professional runner and promises to return the favor if he gets sponsored. He wants to prove to sponsors that he is hard working and talented, and that he's not some schmuck (foolish).
He ends the interview by saying that he's gambling and betting his life, sacrificing everything to be a pro one day.
I thought that was really inspiring since I ran cross-country and track and field in seconday school and can identify with Holt. However, there were other running fans who saw the same interview but had a much different view.
You can watch a profanity laced video of another track fan berating Holt for his 'sob' story. He thinks Holt should quit running and get another job. He even criticized people like me who would encourage athletes like Holt.
If you watched the critique video, please share your reaction in the comments. There is no right or wrong answer, I am just curious to hear your views.
Today is the last day of the trials. Sadly, Holt did not qualify for both the 800m or the 1500m, but at least he got Puma as a shoe sponsor now.
Thank you for reading and thanks in advance if you share your thoughts in the comments.
Sunday, June 23, 2024
Rehab Is Like Snakes And Ladders
Sunday, June 16, 2024
Does Eating Just Before Sleeping Make You Fat?
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When he was 9 in 2019 |
Is that what you think too? That eating before sleep makes you accumulate fat because you are resting for many hours after you eat. Well, let me show you that this is untrue. Note that this is with pre-sleep protein consumption.
Data from men and women show that consuming protein pre-sleep does not change overnight fat metabolism (breakdown of fats to be used as energy). When research participants consume either caesin protein (found in milk, cheese and yoghurt) or a non caloric placebo, there was zero difference in the overnight fuel use or energy expenditure. There was also no difference in the amount of fat liberated from the fat cell measured with a technique called microdialysis.
This may be a big surprise to you as it is often thought that eating before bed will inhibit fat metabolism. Now you know it is not true. Protein consumption helps improve strength, recover from strenuous exercise as well as maintain and improve metabolic and structural health. Evidence suggests that the average person should consume 1.2 grams of protein per kilogram of body weight per day. Athletes should consume closer to 2 grams per kilogram of body weight.
Pre-sleep protein has also been found to decrease next morning hunger. Adequate protein consumption also promotes satiety, leading to a reduction in over-eating.
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Plant protein my son consumes |
Whey and casein protein were more popular previously due to their ease of digestion and availability. Especially since plant based protein were not so easily available then and they cost more. Most pre-sleep protein research uses casein followed by whey protein since plant-based protein has less leucine. A greater amount of plant-based protein is needed to be consumed to elicit the same response compared to a lower amount of animal-based protein.
Hence pre-sleep protein consumption does not make you gain fat. Now you know.
References
Allman BR, Morrisey MC, Kim Js et al (2020). Lipolysis And Fat Oxidation Are Not Altered With Presleep Compared With Daytime Casein Protein In Resistance-trained Women. J Nutr. 150(1): 47-54. DOI: 10.1093/jn/nxz186.
Kinsey AW and Ormsbee M (2015). The Health Impact Of Nighttime Eating: Ols And New Perspectives.Nutrients. 7(4): 2648-2662. DOI: 10.3390/nu7042648
Saracino PG, Saylor HE, Hanna BR et al (2020). Effects oF Pre-sleep Whey Vs Plant-based Protein Consumption On Muscle Recovery Following Damaging Morning Exercise. Nutrients. 12(7): 2049. DOI: 10.3390/nu12072049.
Snijders T, Trommelen J, Kouw IWK et al (2019). The Impact Of Pre-sleep Protein Ingestion On The Skeletal Muscle Adaptive Response To Exercise In Humans: An Update. Front Nutr. 6(16). DOI: 10.3389/fnut.2019.00017.
Sunday, June 9, 2024
Understanding The Recovery Of The Intervertebral Disc
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Picture from Wikipedia |
The IVD consists of a very tough outer layer called the annulus fibrosis (AF). It is made of of several layers of fibrocartilage consisting of Type I and II collagen fibers. The AF protects the soft, gel-like substance in the middle known as the nucleus pulposus (NP). The NP helps distribute pressure evenly across the IVD and prevent excessive forces on the spine.
See how thick the AF is from the picture above? Here's something else you need to know. There is a cartilaginous endplate between the AF and the vertebra (the spine). The endplates hold the IVD in place. It allows load to be spread evenly and to provide attachment to the IVD. This creates a super strong connection to the AF making it impossible for the IVD to 'slip' out of position.
Yes, our discs are actually very strong and hardy. How strong are our IVD's? In a published study on thoracic discs in the young (28 years old plus minus 8 years) , it took about 740 pounds of force to compress the disc height 1 mm. For the older subjects (70 years young plus minus 7 years), it took almost 460 pounds of force. Note that these are on cadavers with the muscles and bones cut away (Stemper et al, 2010).
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Picture from Feki et al, 2024 |