Female (and Male) Athlete Triad

The Female Athlete Triad: Understanding the Risks for Both Women and Men

What is the Female Athlete Triad?

The Female Athlete Triad is a medical syndrome affecting athletes who experience low energy availability, menstrual dysfunction, and decreased bone mineral density. This condition primarily affects female athletes due to the impact of low energy intake on estrogen production, which regulates menstrual cycles and bone health. However, what is less commonly discussed is that a similar condition also affects male athletes—often referred to as Relative Energy Deficiency in Sport (RED-S).

The three components of the Female Athlete Triad include:

1. Low Energy Availability (LEA) – This occurs when an athlete does not consume enough calories to support their activity level, leading to inadequate energy for essential bodily functions.

2. Menstrual Dysfunction – Disruptions in menstrual cycles, including amenorrhea (absence of menstruation), often occur due to inadequate calorie intake affecting hormone levels.

3. Decreased Bone Mineral Density – Chronic under-fueling can lead to osteopenia (low bone mass) and even osteoporosis (fragile bones), increasing the risk of stress fractures and long-term bone health complications.

How Does It Develop?

The Female Athlete Triad often develops due to pressure to maintain a low body weight for performance or aesthetic reasons. Sports such as gymnastics, figure skating, long-distance running, and dance are high-risk due to the emphasis on leanness. However, endurance and weight-class sports like wrestling, rowing, and cycling also put male athletes at risk for similar conditions.

In both female and male athletes, the root cause is often low energy availability, whether intentional (restrictive dieting) or unintentional (simply not consuming enough calories). The body prioritizes survival over reproductive and bone health, leading to hormonal disruptions and increased injury risk.

The Male Equivalent: Relative Energy Deficiency in Sport (RED-S)

The Female Athlete Triad was initially defined for women, but research has shown that male athletes can suffer from the same energy deficiencies and their consequences. In men, RED-S can lead to:

- Low testosterone levels, affecting muscle mass, mood, and recovery.

- Impaired bone density, leading to higher risks of stress fractures.

- Fatigue and decreased performance due to inadequate fueling.

Unlike women, who experience a clear warning sign in the form of menstrual irregularities men often remain undiagnosed until they experience frequent injuries, extreme fatigue, or hormonal imbalances. This makes it crucial to recognize the symptoms early and ensure proper nutrition and recovery.

Signs & Symptoms to Watch For

Athletes, coaches, and healthcare providers should be aware of warning signs that may indicate the presence of the Female Athlete Triad or RED-S:

- Chronic fatigue

- Frequent stress fractures or injuries

- Irregular or absent menstrual cycles (in the female sex)

- Decreased performance despite intense training

- Persistent muscle soreness and slow recovery

- Mood changes, depression, or irritability

- Unexplained weight loss or difficulty gaining muscle

If an athlete exhibits several of these symptoms, it is essential to seek medical evaluation and adjust their nutrition and training program accordingly.

Long-Term Consequences

If left untreated, the Female Athlete Triad and RED-S can lead to serious long-term health effects:

- Increased risk of osteoporosis and stress fractures, which can impact performance and daily activities later in life.

- Permanent loss of bone density, particularly concerning for adolescent athletes whose peak bone mass is still developing.

- Infertility and hormonal imbalances due to prolonged energy deficiency.

- Impaired cardiovascular health, including risks for low heart rate and blood pressure.

- Mental health challenges, such as disordered eating behaviors, anxiety, and depression.

Prevention & Treatment

The good news is that early intervention can prevent long-term damage and allow athletes to recover their health and performance. Key prevention and treatment strategies include:

1. Ensuring Adequate Caloric Intake

- Athletes should work with nutritionists or dietitians to ensure they are eating enough to fuel their activity level.

- Consuming a balanced diet with adequate carbohydrates, proteins, and healthy fats is crucial.

2. Monitoring Bone Health

- Bone density scans (DEXA scans) may be recommended for athletes at risk.

- Strength training and weight-bearing exercises support bone health.

3. Restoring Hormonal Balance

- In female athletes, regaining a regular menstrual cycle is a key sign of recovery.

- In male athletes, testosterone levels should be monitored to prevent muscle loss and fatigue.

4. Educating Athletes & Coaches

- Awareness of the importance of proper fueling and rest should be part of training programs.

- Coaches should avoid promoting unrealistic body standards and instead focus on performance and health.

5. Reducing Training Load When Necessary

- If an athlete shows signs of overtraining and under-fueling, adjusting training intensity may be necessary.

- Recovery periods should be emphasized, including proper sleep and stress management.

Final Thoughts

While the Female Athlete Triad was originally identified in female athletes, its principles apply to all athletes, including men under the broader concept of RED-S. Energy balance, bone health, and hormonal regulation are essential for peak performance and long-term well-being. Recognizing the signs early and promoting a balanced approach to nutrition and training can help athletes avoid these risks and perform at their best while maintaining lifelong health.

Reference:

The Female Athlete Triad. https://www.acsm.org/docs/default-source/files-for-resource-library/the-female-athlete-triad.pdf?sfvrsn=7ff21bb1_2

Mountjoy, M., Sundgot-Borgen, J., Burke, L., et al. (2018). International Olympic Committee Consensus Statement on Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine.

New Years Resolution: I Want to Run

So you have the New Years Resolution to start running this year? Awesome! Start here!

In my career, I’ve worked with hundreds of runners at all levels—recreational joggers, elite Olympians, sprinters, hurdlers, mid-distance competitors, long-distance athletes, “Turkey Trotters,” and Ironman participants. An experienced clinician is skilled at identifying common patterns and developing training programs tailored to the unique needs of each client.

One thing I’ve observed over the years is that runners are often compartmentalized. For example, a blog might say, “Having Achilles pain? Buy X product or do Y exercise.” However, these “fix-all” solutions rarely address the root problem and often fail to prescribe the correct dosage to achieve muscle or tendon adaptation. Similarly, how many times have you heard, “You’re a pronator, so you need these shoes!” Here’s the secret: everyone pronates.

With the New Year fast approaching, resolutions will inspire many runners to set new goals, chase personal bests, or try something they’ve never done before. This blog is dedicated to helping runners—novice or experienced—by addressing basic anatomy, common injuries, and mistakes I often see, especially in beginners.

The Complex Foot and Its Impact

The foot and ankle are incredibly intricate structures. The foot consists of three main areas—hindfoot, midfoot, and forefoot—that can move independently. Its static (still) posture influences the alignment of the rest of the body.

For instance, flat feet (pes planus)—whether congenital (present at birth) or acquired—place the midfoot and forefoot in a pronated position. This alters the positioning of the talus (a hindfoot bone beneath the tibia and fibula), causing the tibia and fibula to externally rotate. This, in turn, leads the femur (thigh bone) to internally rotate, potentially resulting in a “knock-knee” posture. This impaired alignment affects how ground reaction forces (GRF) are distributed through the body, contributing to injury risk.

Assessing Runners

Because most running injuries result from overuse, I ask specific questions to better understand a runner’s background:

For all runners:

• How long have you been running?

• How far do you run per session?

• How many miles per week do you run?

• What is your strength training history?

• What are your eating habits?

For experienced runners:

• What is your strike pattern?

• What is your comfortable pace?

• Do you have a history of plyometric training?

For women (if warranted):

• Do you have a history of eating disorders?

• Have you experienced irregular menstrual cycles?

• Are you breastfeeding? If not, when did you stop?

These additional questions for women are crucial for understanding metabolic factors that may affect training capacity and nutrient absorption. Irregular menstrual cycles or a history of disordered eating can influence performance and recovery. Breastfeeding introduces the hormone relaxin, which increases ligament laxity, especially around the lower back, pelvis, and hips.

Common Injuries and Their Causes

Hamstring Tendinopathy (Proximal)

This injury is common in novice runners, especially those who are “heel strikers” (landing on the heel first), which lengthens their stride and increases hip flexion. The repeated pulling on the tendon causes inflammation, often presenting as lower back pain or being mistaken for sciatica. Sprinting can also exacerbate this injury due to longer strides.

Anatomy Graphic of Hamstring

Knee Injuries

1. Patellar Tendinopathy

This injury, presenting as pain just below the kneecap, is often caused by a sudden increase in running volume, distance, or frequency. Even if a runner has strong muscles, distance running places unique stress on the body. For example, CrossFit athletes transitioning to long-distance running often experience this issue because of inadequate progressive exposure to the demands of both activities.

2. Patellofemoral Pain Syndrome (PFPS)

PFPS differs from patellar tendinopathy, as pain is usually reported as being “behind the kneecap” or in non-specific areas. Prolonged sitting or standing often aggravates it. Like other overuse injuries, rapid increases in volume or intensity are the primary cause.

3. Iliotibial Band (ITB) Syndrome

This injury can persist if mismanaged (and usually is due to either self management, coach, or even therapist), often being confused with meniscus injuries or other knee conditions due to the ITB’s anatomical connections. The ITB cannot be effectively stretched because it is a non-contractile tissue. Foam rolling may provide temporary relief due to its effect on the nervous system, but it does not address the root problem. The primary cause is often hip or pelvic weakness, which results in the foot crossing the midline during foot strike and adding stress to the ITB.

Anatomy Graphic of Knee injuries

Anatomy Graphic of the ITB

Below the Knee

1. Medial Tibial Stress Syndrome (“Shin Splints”)

More common in women than men, this injury is often linked to past injuries, foot pronation patterns, and increased hip range of motion. It can sometimes be confused with stress fractures, especially in women, which is why I ask specific questions during consultations (see above). The rate of pronation, not just its presence, is the key factor and can be improved through strength training and increasing load capacity.

2. Achilles Tendinopathy and Plantar Fasciopathy

Achilles tendinopathy can occur in two areas: the mid-substance (most common) and the insertional point (near the heel), which is more common in people over 35. Insertional tendinopathy takes longer to heal due to poor circulation in the tissue. Recovery can take 12–24 weeks but yields excellent outcomes with consistent management.

Anatomy Graphic of Achilles

Plantar fasciopathy, affecting the bottom of the foot or heel, is most common between ages 45–65. Contributing factors can include health issues beyond external factors. Like Achilles tendinopathy, recovery is slow but manageable with consistent care.

Key Takeaways

As shown, the majority of running injuries are caused by overuse. Progressing slowly and listening to your body are critical for prevention. Surrounding yourself with a supportive team can make all the difference in achieving your running goals.

If you want to learn more or need help with your training, contact me for a complimentary introductory call!

joshua@joshuafede.com

954-228-0754

“Little League Elbow”: Is Your Baseball Player Complaining About Elbow Pain? Here’s What to Look For

“Little League Elbow” Overview

As the name suggests, “Little League Elbow” is a common injury among young baseball players, especially pitchers. Understanding the risks and listening to your child’s complaints are vital steps in identifying the issue and seeking appropriate treatment.

This term encompasses a range of elbow injuries affecting young players who pitch frequently. Pain is typically reported on either the medial (inside) or lateral (outside) side of the elbow. Below, I’ll outline the key diagnoses and their respective age ranges.

1. Medial Epicondyle Apophysitis

Overview:

This condition causes pain on the medial (inside) side of the elbow, often due to:

• A rapid increase in workload, or

• Chronic, high-volume throwing with minimal rest.

In this age group, growth plates and bones are softer than in fully mature individuals. Repetitive throwing stresses the area where tendons attach, leading to inflammation.

Age Range:

Typically affects players aged 9–14, representing 70–95% of reported elbow injuries in young athletes.

Diagnosis & Treatment:

• X-rays are used to confirm severity and determine rest requirements.

• Treatment involves relative rest, non-steroidal anti-inflammatory (NSAIDs) medications, and physical therapy.

• Physical therapy focuses on strengthening, flexibility, and correcting mechanical flaws if identified.

• Surgery is rare.

2. Medial Epicondyle Avulsion Fractures

Overview:

Similar to Apophysitis, this injury often results from high pitch counts. Unlike Apophysitis, firmer bones in older kids can fracture under repetitive stress.

Age Range:

Typically affects players around 13 years old.

Symptoms:

• Pain and tenderness on the medial elbow, often during a specific point in throwing.

• Players may report an audible “pop.”

Treatment:

• This injury usually requires surgical intervention due to the fracture’s proximity to nerves and joint instability.

• Recovery includes at least one year before returning to performance.

3. Capitellar Osteochondritis Dissecans (OCD)

Overview:

This condition affects the lateral (outside) side of the elbow. Forces from repetitive throwing can pull cartilage away from the bone, leading to inflammation and lesions.

Age Range:

Occurs in players older than 10 years old.

Symptoms:

• Lateral elbow pain and swelling during activity.

• Clicking or popping sounds in the joint.

• Inability to fully extend the elbow.

Treatment:

• Non-surgical treatment depends on lesion classification, but severe cases may require surgery, which can be challenging.

4. Panner’s Disease

Overview:

Panner’s Disease is similar to OCD but occurs in younger children. It disrupts cartilage formation (chondrogenesis) due to reduced blood flow to the elbow.

Age Range:

Typically affects children aged 5–10 years.

Symptoms:

• Pain and stiffness in the lateral elbow.

• Limited range of motion.

Diagnosis & Treatment:

• MRI imaging confirms the diagnosis.

• Treatment involves cessation of all throwing activities and a gradual return under supervision.

• Surgery is not typically required.

5. Ulnar Collateral Ligament (UCL) Rupture – “Tommy John Injury”

Overview:

The UCL is a critical ligament in the elbow, resisting the valgus forces during pitching. Over time, repetitive microtrauma can cause it to stretch, leading to instability and, eventually, rupture.

Symptoms:

• Pain and swelling on the medial elbow.

• An audible “pop” during throwing.

• Bruising (“black and blue”) on the medial elbow.

Treatment:

• Diagnosis is confirmed with MRI.

• Surgery (Tommy John procedure) is required for rupture, with a long recovery period.

Preventative Measures:

While UCL ruptures can’t be completely prevented, risk can be reduced by managing:

• Pitch count and selection.

• Throwing mechanics.

• Training volume, recovery, and range of motion.

• Strengthening wrist and forearm muscles, which share attachments with the UCL.

Summary

Elbow injuries in young athletes can be minimized through collaboration between parents, players, strength coaches, physical therapists, and physicians. By addressing modifiable risk factors, we can reduce injury rates and ensure long-term athletic development.

Major League Baseball has invested heavily in research to reduce injury risks for children. Let’s prioritize developing young athletes first—becoming great baseball players will come with time.

Do You Have Adrenal Fatigue? Probably Not…

The Adrenal Fatigue Myth: A Closer Look

You’ve likely heard the term “adrenal fatigue” tossed around, especially in wellness circles. It's often blamed for a laundry list of symptoms like fatigue, anxiety, and brain fog. But is it a real medical condition? Let’s dive into the science.

What is “Adrenal Fatigue” AF?

Adrenal fatigue (AF) is a term coined by alternative medicine practitioners to describe a state of adrenal exhaustion caused by chronic stress. Proponents claim that the adrenal glands, which produce stress hormones like cortisol, become overworked and unable to keep up, leading to a cascade of health problems. However, there is a rare disease coined Addison’s Disease which causes the adrenal glands not to produce enough cortisol and aldosterone.

In my practice, clients who've reported symptoms consistent with “adrenal fatigue” typically present with histories of chronic stress, overtraining, and insufficient caloric intake. These individuals often engage in demanding physical activities such as CrossFit, marathons, or triathlons, while simultaneously managing full-time jobs and family responsibilities

The Science Says Otherwise

Despite its popularity, there is no scientific consensus supporting the existence of Adrenal Fatigue. Numerous studies have failed to find consistent evidence for this condition. In fact, a systematic review published in 2016 concluded that there is no substantiation for the existence of adrenal fatigue.

Common Symptoms Attributed to Adrenal Fatigue

Many symptoms are often associated with adrenal fatigue, including:

• Fatigue

• Anxiety

• Difficulty concentrating

• Low libido

• Food cravings

• Insomnia

However, these symptoms can be caused by a variety of other conditions, such as:

• Sleep disorders

• Thyroid dysfunction

• Anemia

• Depression

• Anxiety disorders

Why the Myth Persists?

Several factors contribute to the persistence of the adrenal fatigue myth:

• Subjective Symptoms: Many symptoms associated with adrenal fatigue are subjective and can be difficult to diagnose.

• Lack of Specific Tests: There is no single test to definitively diagnose adrenal fatigue.

• Appeal of Simple Solutions: Alternative medicine often offers simple solutions to complex health problems.

The Importance of Evidence-Based Medicine

It’s crucial to rely on evidence-based medicine when seeking a diagnosis and treatment for health concerns. Self-diagnosing adrenal fatigue can lead to delayed treatment for underlying conditions and potentially harmful side effects from unproven therapies.

If you’re experiencing symptoms of fatigue, anxiety, or other health concerns, it’s important to consult with a qualified healthcare professional for a proper diagnosis and treatment plan.

Disclaimer: This blog post is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional for any health concerns.

References:

Cadegiani FA, Kater CE. Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders. 2016;16(1).

Link

Brain Rewiring After an Injury

Introduction

Have you ever wondered why you instinctively limp after injuring your knee? It's not just the pain; your body is actively compensating to avoid further discomfort. This process, known as cortical remapping or brain rewiring, involves your nervous system adapting to the injury by creating new movement patterns. While these adaptations may help you temporarily, they can also hinder your performance in sports. Let's delve into how this occurs and explore the factors that influence recovery.

Central Nervous System (CNS) and Peripheral Nervous System (PNS)

Your brain and spinal cord make up the Central Nervous System (CNS), which controls various bodily functions. The Peripheral Nervous System (PNS) connects the CNS to your body, transmitting sensory information (like pain and temperature) and controlling motor functions.

Post-Injury Challenges

After an injury, factors like inflammation, swelling, and disuse can disrupt the nervous system's communication. This makes it difficult for the brain to receive accurate information from injured joints like the knee or ankle. Inflammation can also alter peripheral nerve function and how the brain interprets signals, a phenomenon known as denervation.

Psychological Factors: The ACL Example

For those with Anterior Cruciate Ligament (ACL) injuries, psychological factors often pose significant barriers to returning to sports. Up to two-thirds of ACL patients do not regain their pre-injury level of performance due to emotional factors, decreased confidence, and perceived risks. Studies have shown that athletes who successfully return to sports not only have greater strength but also higher confidence in their injured knee.

Choosing the Right Physical Therapist

When selecting a physical therapist, it's crucial to find someone experienced in working with athletes and who understands the holistic nature of recovery. A therapist who can address both the physical and psychological aspects of your injury can help you achieve optimal outcomes.

• Liew Id B, Feller J, Webster K. Understanding the Psychological Mechanisms of Return to Sports Readiness after Anterior Cruciate Ligament Reconstruction. https://pmc.ncbi.nlm.nih.gov/articles/PMC8946672/pdf/pone.0266029.pdf

• Rosen, Adam B., et al. “Alterations in Cortical Activation among Individuals with Chronic Ankle Instability during Single-Limb Postural Control.” Journal of Athletic Training, vol. 54, no. 6, 1 June 2019, pp. 718–726, https://doi.org/10.4085/1062-6050-448-17

- Josh

Nutrition After Surgery or Injury: What You Need to Know

Undergoing surgery or experiencing an injury can significantly impact both physical and mental aspects of recovery. While we often focus on physical recovery, the role of nutrition in the healing process is equally important. Beyond simply consuming "anti-inflammatory foods," let's delve into the broader picture and explore how diet can profoundly influence your recovery journey. From providing essential nutrients for tissue repair and immune function to supporting mental well-being and energy levels, nutrition plays a vital role in optimizing your healing process.

Understanding the Surgical/Inflammation Cascade

When you undergo surgery or incur an injury, your body undergoes a significant stress response. This response, often referred to as the "surgical cascade," involves a complex interplay of inflammatory, immune, and metabolic factors. The body's energy demands skyrocket to meet the needs of wound healing, tissue repair, and overall recovery. As a result, the body goes under what’s called hypermetabolic-catabolic state: INCREASED metabolism, BREAKDOWN of muscle. Some hormones that play a role:

• Glucagon

• Cortisol

• Cytokines (Inflammation mediator)

I also want to point out that inflammation is NOT an enemy during the post-surgical or injury process. Taking NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) have been shown to lead to post-surgical complications. Consult with your physician.

The Impact of Poor Nutrition on Muscle Atrophy Post-Surgery

Muscle atrophy, or muscle wasting, is a common occurrence after surgery or injury due to a combination of factors, including inactivity and stress. Poor nutrition can significantly exacerbate this muscle loss which ultimately leads to reduced muscle strength and slower recovery.

Post-surgical and Injury Muscle Loss is a Common Challenge

Let's explore some key approaches:

Protein:

• Essential amino acids: Ensure your protein intake includes all essential amino acids to support whole-body protein synthesis.

• Counteracting catabolism: Adequate protein intake helps counteract the catabolic effects of surgery, injury, and illness, which can break down muscle tissue.

Carbohydrates:

• Glycemic regulation: Carbohydrates can assist in regulating blood sugar levels, especially important during the hypermetabolic state and inflammation following surgery.

• Insulin sensitivity: The body's reduced insulin sensitivity post-surgery can be mitigated with appropriate carbohydrate intake, preventing excessive blood sugar fluctuations.

Conclusion

Remember, every individual's recovery journey is unique. What works for one person may not work for another. By prioritizing nutrition, you can support your body's healing process and optimize your recovery outcomes.

References

1. Hirsch KR, Wolfe R, Ferrando AA. Pre- and Post-Surgical Nutrition for Preservation of Muscle Mass, Strength, and Functionality Following Orthopedic Surgery. Nutrients. 13:1675. 2021.

2. Zhao-Fleming H, Hand A, Zhang K, et al. Effect of non-steroidal anti-inflammatory drugs on post-surgical complications against the backdrop of the opioid crisis. Burns & Trauma. 2018;6(1). doi:https://doi.org/10.1186/s41038-018-0128-x

Is Creatine Really Bad for You Kidneys?

Creatine and Kidney Health: A Closer Look

Is Creatine Bad for Your Kidneys?

Creatine is one the most studied supplements, and a popular supplement among athletes and fitness enthusiasts, has been touted for its ability to enhance muscle mass and strength. However, there has been growing concern about its potential impact on kidney health. Many people have wondered if taking creatine could lead to kidney problems.

The Study

To address this question, researchers conducted a comprehensive study involving over 1,000 participants. They surveyed people about their creatine usage, demographics, and any concerns they had about their kidney health. Additionally, they used genetic data to analyze the relationship between creatine levels and kidney function.

Seen here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11232645/pdf/IRNF_46_2364762.pdf

The Findings

The results of the study were quite reassuring. There was no significant link found between creatine use and kidney problems. In fact, the researchers used a statistical method called Mendelian randomization (to see cause and effect) to further confirm this finding. This method helps to establish a causal relationship between factors, rather than just a correlation.

What Does This Mean?

This study provides strong evidence that creatine is generally safe for your kidneys when used appropriately. It can be a valuable tool for athletes and fitness enthusiasts looking to improve their performance. However, it's important to note that everyone's body is different, and individual results may vary.

Key Takeaways:

• Creatine is generally safe for kidney health.

• There is no strong evidence to support the claim that creatine causes kidney problems.

• Individual results may vary.

• It's always a good idea to consult with a healthcare professional before starting any new supplement.  

Conclusion

If you're considering taking creatine, you can do so with confidence knowing that it is unlikely to harm your kidneys. However, it's essential to use it responsibly and follow the recommended dosage. As always, if you have any concerns about your health or the use of supplements, consult with a healthcare provider.

-Josh

So You Want To Work in Sports Performance?

ב״ה

Introduction

So you want to work in the exciting world of sports medicine and sports performance? I've had the privilege of doing just that, and it's been an great experience you not only learn about yourself but how to teach effectively with different learning strategies. From working with elite athletes to contributing to groundbreaking research, this field offers a unique blend of challenges and rewards. Some challenges that you might face is unpredictable and late hours, client advocacy, speaking with medical staffs of their respective teams, and other individuals that they might be working with as well ie strength coaches, personal trainers, massage therapists, agents, etc. However, it’s truly rewarding to see your players succeed in their respective sport! I wanted to take this blog post to explain some skills and knowledge you shoulder expect to attain.

Understanding Anatomy and Biomechanics

Working with high level athletes will require high level knowledge of anatomy and biomechanics of the body. Mainly because you have to understand what the human body is capable of doing in high performance. Also, knowing the anatomy will allow you to get creative in developing exercises, this will also allow you to know when to progress, regress exercises when need be, but also for injury reduction strategies.

Understanding the Demands of the Sport

Do you know what the 3 Energy Systems of the body are? Do you know what the Stretch Shortening Cycle (SSC) is? Do you know the difference between Strength, Power, Hypertrophy, and Endurance ? Well, if you do not you need to! All of these concepts are required in being able to develop a high performance training program for an athlete. You will need to perform a Needs Analysis which evaluates the requirement of the sport and also position within the sport.

For example, do you know this about a Women’s Division 1 Soccer Player?

· Requires 1.53-4.24x body mass

· Avg. % HR: ~84%

· Distance Covered: 5-6 miles in match

· High Intensity Distance: 0.80-1.0 mile

· Sprint Distance: ~0.3mile

· # of Changes of Direction (COD): 1400x

· # High Intensity Runs (HIT) Runs: 125-150x

· Sprint Bouts: 26-30x

This just and example the of the knowledge one must have of various sports and requirements to be able to design a training programs that focuses not only on performance but also reducing the risk of injury. I do want to say that no injury is preventable, but you can reduce the risk by understanding the requirements of the sport.

In addition to the above, one must be approachable, have good communication/interpersonal skills, be able to problem solve, and continually learn.

Conclusion

Working in performance offers a unique blend of challenges and rewards. To succeed in this field, you must possess a deep understanding of anatomy, biomechanics, the specific demands of various sports, but also the interpersonal skills that develop relationships and trust. By developing these skills and remaining dedicated to your craft, you can help athletes reach their full potential and make a significant impact in the world of sports.

-Josh

Masters Athletes and Active Individuals

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Introduction

As we age, maintaining an active lifestyle becomes increasingly important for both physical and mental health. For masters athletes and older active individuals, proper nutrition plays a crucial role in supporting performance, recovery, and overall well-being. By understanding the unique nutritional needs of this population, we can optimize our dietary choices to fuel our bodies and maximize our athletic potential.

The Unique Nutritional Needs of Masters Athletes and Older Adults

Several factors contribute to the unique nutritional needs of masters athletes and older adults:

• Decreased Muscle Mass: Age-related muscle loss, known as sarcopenia, can lead to a decline in strength and functional capacity. Adequate protein intake is essential for preserving muscle mass and supporting recovery.

• Reduced Energy Expenditure: As we age, our metabolic rate may decrease, leading to a lower calorie requirement. However, maintaining an active lifestyle necessitates sufficient energy intake to fuel workouts and support overall health.

• Changes in Nutrient Absorption: The body's ability to absorb certain nutrients, such as vitamin B12 and calcium, may decline with age. Consuming nutrient-dense foods and considering supplementation can help ensure adequate intake.

• Increased Risk of Chronic Diseases: Older adults are at a higher risk of developing chronic conditions like heart disease, diabetes, and osteoporosis. A healthy diet can help manage these conditions and improve overall health.

The Importance of Adequate Nutrition for Osteoporosis

In my experience evaluating hundreds of patients for osteoporosis and osteopenia, a common theme emerged: inadequate nutrition. Many individuals, even those who are active and have good eating habits, are not consuming enough calories to support their bone health.

It's crucial to understand that osteoporosis is primarily a metabolic disease, not solely a bone disease. Changes in hormones and nutritional deficiencies are significant contributors to bone mineral density (BMD). While resistance exercises are strongly encouraged, they are not enough to address the underlying metabolic issues.

Daily Protein Intake for Osteoporosis Prevention and Management

https://static1.squarespace.com/static/64c849817388967e16679b38/t/66e5e18fea31f3428ee3d6f8/1726341520421/Screenshot+5784-13-11+at+2.49.28%E2%80%AFPM.png

Conclusion

By understanding the importance of nutrition and lifestyle factors in osteoporosis prevention and management, you can take proactive steps to protect your bone health and maintain a strong, active lifestyle. A well-balanced diet, regular exercise, and appropriate supplementation can help ensure that your bones remain healthy as you age.

Why Choose Concierge Physical Therapy over Traditional Physical Therapy in a Clinic

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Let’s Break it Down in Layman Terms:

We all know how difficult it is to recover from surgery or an injury. The process itself can be complex and frustrating when trying to regain mobility, strength, and performance. Traditional clinic-based physical therapy can be beneficial, but for you’re seeking a more personalized and individualized approach, concierge physical therapy may be the ideal choice for you. Whenever I start working with new clients, the first thing they tell me is that concierge physical therapy offers a higher level of care, tailored specifically to their needs and goals, making it an attractive option for anyone looking to optimize their recovery.

Understanding Concierge Physical Therapy

I’m big on adding a personalized touch and make an effort to take my time with each client. Concierge physical therapy is a premium service that provides patients with exclusive access to highly skilled therapists, personalized treatment plans, and flexible scheduling. Unlike traditional clinics, concierge physical therapy offers a more intimate and individualized experience, allowing patients to receive focused attention and care.

As a concierge physical therapist, I'm committed to providing personalized care that goes beyond traditional physical therapy. Here's why I believe concierge physical therapy is the ideal choice for those recovering from surgery:

• Personalized Treatment Plans: I work closely with each patient to develop a customized treatment plan that addresses their specific needs and goals. This personalized approach ensures that patients receive the most effective care possible, tailored to their unique circumstances.

• One-on-One Attention: Unlike traditional clinics, I offer the luxury of one-on-one attention, allowing patients to receive undivided focus and care. This means no more waiting in crowded waiting rooms or feeling rushed during sessions.

• Flexible Scheduling: I understand that recovering from surgery can disrupt your daily routine. That's why I offer flexible scheduling options to make it easier for patients to fit appointments into their busy lives.

• Faster Recovery: With personalized attention and tailored treatment plans, patients often experience faster recovery times. I'm able to identify and address potential obstacles early on, preventing delays in the healing process.

• Enhanced Communication: I prioritize open communication with my patients, allowing for a better understanding of their needs and concerns. This fosters a trusting and collaborative relationship that is essential for a successful recovery.

• Home Visits: For patients who are unable to travel to a clinic, I offer home visits for added convenience and comfort.

By choosing concierge physical therapy, you're investing in a higher level of care that can significantly improve your recovery process. If you're looking for a personalized and efficient approach to healing, I'm here to help.