May Runner’s Edge Article

Osteoporosis is a disease in which bones are fragile and thus more likely to break.  Healthy bone regenerates and replaces itself.  In people with low bone density, more bone is removed than replaced, and these people are at increased risk for developing osteoporosis and fractures.  Fractures occur most in the hip, back, and wrist.  Most people might not know they have low bone density, but osteoporosis can be prevented, diagnosed, and treated before fracture occurs.  People older than 50 years are more likely to have bone loss and fractures.  About one out of every two women and one out of every five men in the US will experience an osteoporosis-related fracture during their lifetime.

Prevention of osteoporosis:

• Ensure that you are getting proper nutrition with adequate calcium and vitamin D
• Take prescribed medications for osteoporosis
• Avoid tobacco and excessive alcohol intake
• Regular weight bearing and strength training exercises help maintain bone strength
• Balance exercises can reduce the risk of  falls and thus reduce the risk for fractures
• Have good posture:  ears over shoulders, shoulders over hips, hips over knees, knees over ankles
• A Physical Therapist can prescribe an individualized program after a full examination is conducted

Avoid these movements:

• Forward bending or hunching of the back as if performing toe touches or crunches
• Extreme back rotation as if straining to swing a golf club
• Activities that increase your risk of falling-perform activities near something sturdy you can grab onto if you lose your balance

See your doctor:

• If you have back pain and think you may have fractured your back
• Loss of ½ inch of height in one year
• Loss of 1 ½ inch of height from your original height
• Increased stooped or hunched posture

Your doctor may recommend bone mineral density (BMD) testing if he/she believes you are at risk for having osteoporosis.  Ask your doctor for a PT referral to develop a safe and effective exercise program if osteopenia or osteoporosis are found.

Sources: 

1. National Osteoporosis Foundation and Karen Kemmis, PT, DPT.  (September/October 2010).  “Protect the spine through exercise”.  Functional U: Exercise and Activity for Healthy Aging at http://www.nof.org/sites/default/files/pdfs/ICAA_Spine.pdf, accessed 2/1/2011.
2. National Osteoporosis Foundation.  (2010).  “Clinician’s Guide to Prevention and Treatment of Osteoporosis”.  Pg 1-36.
3. US Department of health and Human Services.  “Bone Health and Osteoporosis:  A Report of the Surgeon General”.  Rockville, MD:  US Department of Health and Human Services, Office of the Surgeon General: 2004.

Dynamic Warmup Article

Shin Splints Article

11 Miles to Paradise – May 20

Pengally Double & Single Dip – June 9

• Running Injury Consultation
• Running Form Analysis
• Biomechanical Bike Fit
• Women’s Health related treatments

Please call the clinic for more information or to schedule your appointment!

Biology Basics:

Inflammation is an essential function of our immune system that protects and helps heal the body.

Stress is anything that disrupts the homeostasis of the body – anything from a paper cut to emotional stress, exercise to a poor diet will stress the body.

• Short term (acute) stress lasts less than 2 weeks and is typically self-limiting.  A paper cut, common cold, and going for a 30 minute run are examples of acute stressors. Our bodies rely on an acute inflammatory response to protect and help us heal from these acute stressors, then the inflammatory response turns off when we are back to normal and have achieved homeostasis.
• Long term emotional stress, eating an inflammatory diet, and living near or ingesting environmental toxins are examples of chronic stressors.  Initially, our bodies will use the acute inflammatory response to try to protect itself, however, the stressor never goes away and our bodies can’t achieve homeostasis.  The inflammatory response continues, altering how our immune system and endocrine (hormone) system function. Because the body is no longer in balance, symptoms begin to show up in the form of skin disorders, digestive disorders, joint pain,  genitourinary disorders, weight gain, and changes in mood and brain function.

Known inflammatory foods include:
Dairy (lactose)
Wheat (gluten)
Sugar
Corn
Coffee
Red Wine
Peanuts
Eggs
Red Meat
Soy
Tomato
Shellfish

Often, the foods we eat can be a source of chronic stress for the body. Removing these foods from our diets can lead to less chronic inflammation, improving our overall health and even decreased skin, joint, and digestive symptoms.

Not all people are sensitive to all these foods. If you are curious if a certain food is adversely affecting your system, try removing it for 2 weeks, then re-introduce it without changing anything else in your diet. Monitor how you feel mentally and physically to see how that food affects you.

Good substitutes for inflammatory foods:

Dairy: Try almond or rice milk. Goat cheese also has less lactose than cheese from cow’s milk.

Wheat: Try quinoa, flax, oats, and wild rice

Sugar: Try Stevia, honey, or agave. Stevia can be used in all cooking that contains sugar, just look on the package for substitution ratios.

Coffee: Try Yerba Mate or green tea. Both contain caffeine with the added benefits of antioxidants and flavonoids.

Peanuts: Try other nuts and seeds including: almonds, cashews, pecans, walnuts, pumpkin seeds, sesame seeds, sunflower seeds

Soy: Try tempeh

Red Meat: Try open range, grass fed beef or wild game, but limit consumption to 1-2 servings per week. Better options include fish, chicken, and turkey from hormone-free, naturally fed sources.

Other Additions:

• Try to reduce saturated fats and trans fats from your diet as they increase inflammation and are highly caloric. Try using safflower, sunflower, sesame, canola, and olive oils instead.
• Decrease consumption of processed foods. Most processed foods contain large amounts of sugar, salt, partially hydrogenated fats, and corn products.
• Increase consumption of fruits and vegetables.
• If you are going to supplement your diet with fish oil, be sure to buy a high quality supplement so you don’t stress your system with unintended fillers and impurities. Two trusted brands are Nordic Natural and Carlson.

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If you have further questions about anti-inflammatory diets, check out “The Anti-Inflammation Diet” by Jessica Black (available on Amazon.com) or schedule an appointment with Dr. Friess at the Golgi Clinic.  The Golgi Clinic is located at 113 W. Front Street, Suite 201, Missoula, MT or call 406-541-8886.

RATPOD starts and finishes in Dillon, Montana, (elev. 5100 ft.) in front of the University of Montana-Western Campus, Matthews Hall lawn, at 710 S. Atlantic Street. Riders head south on Atlantic Street then turn left on Hwy. 91 south. At mile 3.6, we turn right under I-15 and onto Hwy. 278 west. The ride heads west on Hwy. 278; muscles twitch as you climb to an elevation of 6780 ft. over Badger Pass (and the first water stop). Riders will then head north into the Grasshopper Valley (elev. 6200 ft.) on Hwy. 484 (Pioneer Scenic Byway). Ten miles of gentle uphill grades lead riders to the breakfast stop at the Montana High Country Lodge, just outside of Polaris (mile 30).

After fueling up, riders will begin to climb through the center of the Pioneer Mountains. In the east tower the younger, more jagged portion of the Pioneers. In the west rise the older, more eroded portion of the Pioneers.

The climb up Hwy. 484 from the breakfast stop greets satiated riders with an 8% kick-up that lasts for about 0.5 mile. The climb moderates to about 4-6% hereafter for four more miles. Riders crest the scenic byway at the Crystal Park turnout at nearly 8,000 feet in elevation. Alpine meadows full of camas flowers, sub alpine fir and vistas of the rugged eastern side of the Pioneers reward RATPOD riders.

The route now begins a steep two-mile descent through tight corners and Lodgepole pine. Hwy. 484 joins Wise River for a gradual 20-mile descent to the lunch stop at the Mercantile in the town of Wise River, site of the second food stop (mile 70).

Fueled and ready to ride, the route heads downstream to the town of Divide. Hwy. 43 ends and riders turn south on the Old Butte Hwy., accompanied by the Big Hole River. The Old Butte goes through Melrose (mile 85), to the Sportsman’s Motel where there is another water (and watermelon) stop, up over Hilltop, then into the town of Glen, where riders stop into Willis Station, home of the legendary pie & ice cream stop (mile 107), the third and final food stop of the route. The Big Hole River bids farewell and flows northeast joining the Ruby and the Beaverhead as the Jefferson River.

We continue south on the Old Butte Highway, bringing it home into Dillon. Turn right on Montana Street and travel 0.5 miles, and then left on Helena Street and ride another 0.5 miles. We make a final right turn on Atlantic Street and cruise, limp, push, or wobble the final mile back to the University of Montana-Western lawn at Matthews Hall (mile 130) where live music, smokin’ barbecue and cold beverages will greet our peloton.

* Route and food stop locations are subject to change due to construction or other unforseen circumstances.

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