Just because we can't all run and cut like LaDainian Tomlinson doesn't mean we can't warm-up like him. Chad Zimmerman of Stack magazine recently got some warm-up tips from Todd Durkin, Tomlinson's personal strength coach.
What kind of stretching should be done before a workout?
TD: The dynamic warm-up, which lasts 10 to 20 minutes, is the first part of our workout; and it's absolutely critical because it warms up your tissue temperature, activates your nervous system, and lengthens and prepares your body for the activity that's about to take place. You'll work out or compete better if you warm up properly and go into your workout sweating.
Should an athlete perform static stretches before working out?
TD: I don't think there's a black and white answer for that. You don't want all of your pre-activity stretching to be static, but throwing in a couple stretches between dynamic exercises isn't going to throw off your workout or competition.
FIVE BIGGEST STRETCHING MISTAKES
1. SLOPPY FORM
Don't lose the alignment and integrity of your body when stretching. Use good form so you actually get results.
2. NO PURPOSE
Too many people just go through the motions of stretching. Stretch to lengthen your soft tissue and become more flexible overall. Since you're taking the time to stretch, concentrate and focus through each movement.
3. CAUSING PAIN
Don't push past the stopping point of an end range of motion. Stretching should not be painful. You might feel slight discomfort, but not pain.
4. NOT BREATHING
Take three to five deep breaths per stretch, and relax into each stretch.
5. NOT STRETCHING
After every practice, workout or competition, stretch for at least 10 minutes.
The average man loses 6 pounds of muscle between the ages of 30 and 50, and from age 50 to 60, that amount doubles.
Founded by Nick Palazzo and Chad Zimmerman, two former college football players, STACK Media is the nation’s leading producer of content for high school athletes and high school sports community.
Dr. David M. Fenig, M.D. from Chesapeake Urology answers your questions about kidney stones.
Q: I’m in a lot of pain and think I might have a kidney stone. What are the symptoms?
A: Yes, kidney stones can be very painful! If you have sudden, intense pain in your back or side near your kidney that radiates towards your stomach, groin or genitals, you may have a kidney stone and should see a doctor. Other symptoms can include nausea, vomiting, fever, blood in your urine, or frequent urination.
Q: How did I get a kidney stone?
A: Kidney stones form when your urine becomes too concentrated. Crystals separate from the urine and build up inside the kidneys. Stones can be as tiny as a grain of sand or as large as a golf ball.
Q: How do you diagnose kidney stones?
A: An X-ray, CT scan or ultrasound to find outcan tell us where the stone is and how big it is. This helps me decide whether the stone needs treatmented or not. Smaller stones usually may pass out of the body on their own.
Q: How do you treat kidney stones?
A: Many small kidney stones don’t require treatment can be treated conservatively with pain medication and a medicineation to aid in the passage of the stone. If the stone does need to be treated, I might use a special machine that passes sound waves through the body that break up the stone into smaller, more easily passable pieces. Sometimes a videoscope can besmall camera, called a ureteroscope, is passed into the urinary tract, where the stone can be grasped or broken into smaller pieces with a laser. Or, for large and complicated stones, a videoscope can be placed directly into the kidney from the back to break up and remove large or complicated stones.the stones.
Q: Is there anything that puts me at higher risk of getting a kidney stone?
A: Approximately 10-15 percent of people in the U.S. will develop a kidney stone. If you are a Caucasian male ages 20-60 or anyone in your family has had havea family history of kidney stones, you have a higher risk of getting one. Certain metabolic diseases can also put you at risk. If you don't drink enough water or you eat a lot of meat or foods that have a lot of salt, calcium, or vitamin C or D, you might develop kidney stones.
Q: How can I prevent kidney stones?
A: If you’ve had a kidney stone before, you’re unfortunately at greater risk of developing another one. To make sure this doesn’t happen,However, there are some things you can do to decrease your risk. I tell my patients to stay hydrated and drink lots of water with freshly squeezed lemon, reduce their salt and/or protein intake, stay away from caffeine and foods high in oxalate, and watch have a normal their calcium intake. I sometimes prescribe special medications or antibiotics for my patients and put them onrecommend a special diet.
David M. Fenig, M.D., received his undergraduate degree from the University of Pennsylvania and graduated from the University of Pennsylvania School of Medicine. Dr. Fenig specializes in vasectomy, vasectomy reversal, varicocele repairs, male sexual dysfunction, hypogonadism, impotence, Peyronie’s Disease, Male Infertility, sperm retrieval for IVF, as well as general urology needs.
For more information about Dr. Fenig and the services available at Chesapeake Urology Associates, call 1-866-955-0002 or visit our website at www.chesapeakeurology.com.
Chesapeake Urology Associates is the premier urology practice in Maryland, treating prostate cancer, testicular cancer, erectile dysfunction and incontinence, plus performing vasectomies, reverse vasectomies and more. If you have a concern, schedule a screening today by calling 1-866-955-0002.
Issue 3.37: September 11, 2008