This evening, Parkview Center for Healthy Living and Parkview Sports Medicine are teaming up to host Good to the Bone: A healthy living event for all women, including young female athletes (4 p.m. - 7:35 p.m. at the Parkview Mirro Center for Research and Innovation). If you can’t make it for this amazing female-focused health fair. don’t worry! We reached out to three presenters from the various sessions and got a sneak peek at some of the amazing information they plan to share. It’s the next best thing for women and girls who care about their wellness and athletic performance.
Osteoporosis Treatments and Medication
Jill Zahm, RN, MSN, Parkview Center for Healthy Living
The word “osteoporosis” means “porous bone”. As your bones become less dense, they are weaker and easier to break. Fractures from osteoporosis can occur in almost any bone, but occur most frequently in the wrist, spine and hip. Ten million Americans – 80 percent of which are women – already have osteoporosis, and more than triple that number are at high risk. A female’s risk of osteoporosis is equal to her combined risk of breast, ovarian and uterine cancer. In its early stages it has no symptoms and, in fact, many people don’t know they have it until they break a bone, a trauma that will happen to half of all women and 1 in 4 men older than 50. As you age or as a result of other factors, the balance between bone loss and bone formation may begin to shift. This means you might slowly start to lose more bone than you form. But there are steps you can take to protect yourself.
Risk Factors for Developing Osteoporosis:
Low body mass
Alcohol intake (3 or more drinks/day)
Use of oral glucocorticoid therapy
The Recipe for Bone Health:
1. Get enough calcium and vitamin D, and eat a well-balanced diet
2. Do weight-bearing and resistance exercises
3. Don’t smoke
4. Drink alcohol only in moderation
5. Talk to your doctor or health care provider about your bone health
Biomechanics: How Well Do You Move?
Maren Parent, MPT, ATC, CSCS, Parkview Athletic Rehabilitation
Did you know that girls are 4 to 6 times more likely to tear their ACL compared to boys playing the same sport, particularly between the ages of 15 and 19? Eighty percent of ACL tears occur without any contact at all, but rather when landing from a jump, decelerating suddenly or quickly changing directions. It’s not too surprising then that the highest rates of ACL tears occur in basketball, soccer and gymnastics.
How do we prevent ACL tears in female athletes? With Neuromuscular Training (NMT).
NMT means the capacity of the nerves to send signals to the muscles to contract, and it can provide a 60 to 80 percent reduction in ACL tears for adolescent female athletes.
3 Key Components of Neuromuscular Training:
1) Progressive strengthening for the core and lower extremities
This includes: Targeting the hamstrings, gluteal muscles, and hip abductors and external rotators to help counteract dynamic knee valgus; Core stability training and body awareness to control the center of mass; And hamstring-dominate strengthening to help avoid knee extension at landing.
2) Plyometrics and proper landing techniques
This includes: Landing softly on the forefoot and roll back to the rear foot; Engaging the knee and hip flexion on landing and with cutting maneuver; And avoiding excessive knee valgus on landing and squatting.
3) Feedback-driven technique modification
This includes: Teaching the athlete how to recognize and avoid knee valgus; Not allowing the athlete to progress to more challenging exercises until they have demonstrated consistently proper form with less difficult exercises; And consistent monitoring to provide proper form with each exercise
Parkview Athletic Rehabilitation is located within the SportONE Parkview Fieldhouse. For more information, or to schedule an appointment, call (260) 266-4006.
Sports Nutrition: Find Your Fuel
Christy Sorg, RDN, CD, Parkview Sports Medicine
Proper nutrition for busy athletes is just as important as the equipment they use for games and practice. It’s vital that you take the time to plan and get adequate nutrients.
Carbohydrates, for example, provide fuel for the muscles and are extremely important prior to exercise. Conversely, when consumed within 30 minutes of completing exercise, carbohydrates and protein help fuel the muscles and decrease soreness so the athlete is ready for the next day’s practice or competition. Protein, paired with carbohydrate-rich foods like chocolate milk, provides the perfect combination of fuel to replenish the depleted muscles.
Great post-exercise snack idea:
Whole-wheat pita stuffed with 2 ounces of lean lunch meat (such as roast beef, turkey or chicken) with ½ cup shredded lettuce, 2 slices tomato and 1 teaspoon mustard. You can even add a side of 1 ounce baked potato chips. This provides you with adequate carbohydrate and protein intake, as well as the much-needed calories to keep your energy level up!
Good to the Bone
Wednesday, October 7, 4 p.m. – 7:35 p.m.
Parkview Mirro Center for Research and Innovation
10622 Parkview Plaza
Fort Wayne, IN 46845