Diet & Exercise - A Symbiotic Relationship

While up in the mountains recently with some other families, I had the chance to go for a three mile "jog" with our friend, Cassidy. We were up in the mountains at about 8,500 ft altitude, so I was a bit tentative about jogging at such an altitude in the first place.  In the second place, I'm not a big runner.  Oh well, big hills or not... gotta got for it.

Now, Cassidy is no slouch when it comes to running. She typically runs anywhere from four to eight miles a day, has done a number of 5Ks, 10Ks, half marathons, and 4 full marathons.  I guess that I should have selected my running partner a bit more carefully, and I certainly did not want to slow her down. 

Even though I didn't want to mess up Cassidy's "pace mojo".  She was actually great - pushed me, but didn't make me feel like a slow-poke! Between our (I mean my) huffing and puffing, we started to talk about exercising in general, and how a strategic and sensible diet supports one's fitness goals. Of course, there always exists this "symbiotic" relationship between exercise and diet.

At that time, Cassidy pointed to her small paunch.  Sensing my confusion as to why someone like her even had a little belly, she conveyed, "I love wine and beer too much, so my paunch will never go away".  Yep, makes sense. Now, if she gave up the wine and beer, along with brats, burgers, and the occasional fries, she would  no doubt sport a phenomenal six pack (pun intended).  Footnote:  Cassidy is from Wisconsin, home of great beer & brats! It all comes down to what we want, and what we are happy with. But, we do need to fuel our bodies appropriately.

Certainly, the more physical demands we place on our body, the importance of proper nutrition is elevated. Otherwise, the body can't keep up with the physical demands, or we are prevented from achieving our ultimate fitness goals. And, that's a great place to begin... Goals.

Why do you exercise in the first place?  Do you want a killer beach body?  Do you wish to become more athletic?  Or, is exercising simply a great habit of yours?  If you're the the type driven towards building one of those hard beach bodies, then your total diet becomes a highly-defined endeavor.  You need to ensure sufficient nutrition for muscle growth and sustainability, but also continuously watch your calorie and fat intake.

If you are simply looking to become more athletic, then you may not be so dedicated to consistently following a highly-defined diet. For example, there are many professional heavyweight boxers who are in phenomenal shape, and who have developed tremendous endurance.  Some of them just like cheeseburgers much more than tofu, so they will never achieve a six pack. Of course, we men all feel that we have a six-pack, but it's just covered up by a few burritos!

The main thing is to get your body moving, and to eat sensibly. We all know what "sensibly" means. No matter what your health goals are, just remember that whatever you put in your body will either help you are dramatically reduce your chances of achieving the physique or athleticism that you desire.

Written by Robert Callesen

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Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Joint-Healthy Foods

Joint discomfort slows down millions of Americans who love to follow an active lifestyle.  Here is a basic list of joint-healthy foods that are proven to support and provide a positive impact on helping to maintain healthy joints.  Aside from being part of an overall healthy diet, these foods are simply delicious.  So, no excuses...  Eat healthy & be active.

Antioxidants are the warriors against free radicals, and help to prevent cell damage and disease. They include vitamin A (or beta carotene and other carotenoids), vitamin C, vitamin E and Selenium. An easy way to remember these powerful substances is with the acronym “ACES”.  

Select foods for each include:

•  Vitamin A - There are tons of food that are rich in Vitamin A.  Some of the more common include Carrots, Sweet Potatoes, Cod Liver Oil (yum!), Whole Milk, Mangos, Paprika, Iceberg Lettuce, Cantaloupe, Kale, Peas, and Turnip Greens
• Vitamin C - When we think Vitamin C, we naturally think fruit, as we should.  Yet, instead of just oranges, limes, grapefruit, pineapple, and tomatoes, there are many other foods rich in Vitamin C, as well.  These include raspberries, red peppers, broccoli, papaya, mangos, and even asparagus – plus a number of more!
• Vitamin E – Can’t get enough of Avocados?  Good thing because they are loaded with vitamin E, as are whole grain cereals and bread, peanut butter, and sunflower seeds.
• Selenium – Not very well known, but highly important. Brazil nuts are an amazing source of Selenium, and is part of powerhouse list that includes Cooked Tuna & Oysters, sunflower seeds, lean pork, whole-wheat bread, chicken, beef, and mushrooms.

Omega Fatty Acids Certain fatty acids are, by nature, protective and can reduce discomfort and swelling in affected joints. Excellent dietary sources of omega-3 fatty acids include flaxseed oil and seeds, salmon, sardines, herring, nuts, green vegetables, and whole grains.

Supplements:

For added boost to joint health, a glucosamine-based dietary supplement can be of help. Glucosamine is excellent for maintaining joint cartilage, and can assist in improving joint comfort and mobility.

The list of healthy & delicious foods to help support joint health and overall wellbeing is endless. Consistency in your healthy eating patterns can be the key in continuing to enjoy the active lifestyle that you love.

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Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Dr. Kevin Crawford, Leading Orthopedic Surgeon in Lubbock Texas

Meet Dr. Kevin Crawford

As a leading orthopedic surgeon in Lubbock TX, and focused on minimally invasive surgical techniques, Dr. Kevin Crawford's expertise includes arthroscopic and reconstructive surgery of the shoulder, knee, and elbow with an emphasis on advanced arthroscopic techniques.  Dr. Kevin Crawford is the premier ACL doctor in Lubbock TX, with a high emphasis on ACL Reconstruction. In 2004, Dr. Crawford was asked to serve as a U.S. Ski and Snowboard Team Physician. Since that time he has traveled the world to care for the athletes of the U.S. Men's Alpine ski team. Dr. Crawford currently serves as the Medical Director and Head Team Orthopedist for Texas Tech University Athletics. Dr. Crawford has been voted KCBD’s “Best of the West” in orthopedic surgery six times since the award’s inception in 2009, and has been named to the Texas Super Doctors list every year since 2009 (View Texas Super Doctor List).

Dr. Crawford serves on the Review Panel for the American Journal of Sports Medicine and the Journal of Shoulder and Elbow Surgery.  Dr. Crawford enjoys treating patients of all ages with activity-related shoulder and knee conditions. Dr. Crawford is a Lubbock native, having attended Monterey High School prior to graduating from Baylor University in 1987. He earned his medical degree from the University of Texas Southwestern Medical School in Dallas, Texas, in 1992. He completed an Orthopedic Surgery Residency at UT Southwestern Medical Center and Parkland Hospital, later accepting a Sports Medicine Fellowship with the prestigious Steadman-Hawkins Clinic in Vail, Colorado. During this year-long fellowship he received advanced training in arthroscopic knee and shoulder surgery.  He returned home to West Texas to join the physicians of Lubbock Sports Medicine (formerly Lubbock Bone & Joint Clinic).

Dr. Crawford has authored several book chapters and been published in a number of peer reviewed journals. Professional interests include the use of biologics such as stem cells to aid in the healing of rotator cuff tear repairs. He has a Sports Subspecialty Certificate from the American Board of Orthopaedic Surgery.  He is a fellow in the American Academy of Orthopaedic Surgery, a member of the American Orthopedic Society for Sports Medicine, the Arthroscopy Association of North American, and is a Diplomat of the American Board of Orthopaedic Surgery.

Dr. Crawford and his wife Maura have three children: Kylie, Colin, and Cadan.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Running Vs. Walking: Which is "Better"?

Running Vs. Walking? 

Ihat's the age-old question. It has a lot to do with what your goals are.  Each has its drawbacks, and each has its benefits - but both are a much better option for one's health than staying plugged to the TV on the couch.  The bottom line is that you are moving your body.  That, and a sensible diet. It's actually a bit more complicated than it might seem, with a number of factors involved.  There are so many direct and indirect benefits to most physical activities.

But, if your main goal is to lose weight, then keep this in mind...

The more intense a physical activity, the more calories are burned. Therefore, if you run a six minute mile, you will burn more calories than leisurely walking a mile.  Plus, the "after-burn" calories you continue to expend after an intense exercise will be markedly higher than that of just a walk. However, if you maintain a brisk walk of 10 miles an hour or faster, the calorie burn quickly catches up to that of a run.  So, it greatly depends on the pace of the individual.

I've actually seen brisk walkers fly by "joggers".  Some of these power walkers even beat out experienced long distance runners. Just visit the mall some time early in the morning, and you'll know what I'm talking about.  Getting good exercise in an air conditioned environment - Pretty smart if you ask me.

Calorie burn also has to do with how fit a person is.  A seasoned runner will typically burn fewer calories than someone just starting out for the same distance & speed run.  The new runner's body is working harder and less efficiently. Also, the heavier you are, the more energy you burn (now, I'm now suggesting that you start with daily fast food lunches to put on more weight).

Now, let's talking about impact.  By its nature, walking is low-impact.  Less stress on the shins, knees, bones, back, and body in general.  Hence, the explosion in well-cushioned running shoes.  If you do partake in running, try to run on less hard surfaces, like dirt.  Also, asphalt vs hard concrete is a better option.  You want the benefits of exercise, but not at the expense of long-term harm to your body.

Some important considerations to keep in mind:

• A proper Warmup is critical.  Even if you plan on walking, it's important to get your blood flowing before you start.

• Keep a good posture.   Don't slouch when running or walking, and keep as tall as possible.  Remember to stay relaxed.  

• Breathe!  Try to regulate your breaths to keep in sequence with your pace.  This is part of being relaxed, and can have a positive impact in your overall routine and enjoyment.

• Using a heart monitor is a great way to gauge your exertion level. If you want to increase or decrease your heart rate, modify your pace and exertion according.  If you want to increase your heart rate, try moving your arms or quickening your steps.  Just remember to know your limitations, and don't over do it.

• For the beginners, start slow.  Don't go for the five mile run right off the bat.  Walk at first, then build up to a jog.  You will be using muscles that you've not used for awhile, so it's all new to your body.  It's amazing, though, how quickly our bodies adapt, so take it slow and conservative.  You'll get there.

Hear's to your Health!

Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329

ACL Injury Causes, by Dr. Kevin Crawford, premier ACL Doctor in Lubbock TX

An Anterior cruciate ligament (ACL) injury is the tearing or over-stretching of the anterior cruciate ligament (ACL) in the knee. 

The injury may be a partial or complete tear. Either way, an ACL injury can be painful, especially when you try to put weight on the injured knee. Swelling in the knee can occur, and one might have heard a "popping" sound at the time of injury.  Mobility can become moderately to severely impaired, and First Aid for an injured ACL may include: 

• Putting ice on the knee

• Raising the injured leg above the level of the heart

• Pain relievers, such as anti-inflammatory drugs

             Consult a medical professional for treatment and care.   

According to Wikipedia, "The anterior cruciate ligament (ACL) is one of a pair of cruciate ligaments (the other being the posterior cruciate ligament) in the human knee. They are also called cruciform ligaments as they are arranged in a crossed formation.  In the quadruped stifle joint (analogous to the knee), based on its anatomical position, it is also referred to as the cranial cruciate ligament. The anterior cruciate ligament is one of the four main ligaments of the knee, and the ACL provides 85% of the restraining force to anterior tibial displacement at 30 degrees and 90 degrees of knee flexion."

In less technical jargon, the ACL is one of two ligaments that cross in the middle of the knee, and connects your thighbone to your shinbone. The ACL helps to stabilize the knee joint, and is made up of strong bands of tissue that connect one bone to another.

Many ACL injuries happen during fitness or sports activities, where jumping, running, high-stress knee movement, or impacts are involved.  The ligament may become compromised or tear when there is a sudden change of direction or pivot. The stress to the knee (and ACL) could be enhanced when the foot is firmly planted during the sudden movement, possibly causing twisting or hyperextension of the knee.

Landing off-balance or awkwardly from a jump can also injure the ACL, as can falls during fitness activity, such as downhill skiing.  Impacts such as those from a football tackle or motor vehicle accident also can cause a knee and ACL injury.  However, most ACL injuries occur without such contact.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409
(806) 792-4329

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What's best between eating 3 Big Meals or Several Smaller Meals throughout the Day?

Diet question of the Year...  Is it more healthy and more apt to increase our metabolism (i.e., easier to lose weight) by eating several smaller meals throughout the day rather than three big ones?  Lately, we've heard lots more advocacy for the "grazing" strategy for our daily food consumption if we wanted to keep the weight off and increase our energy levels. I mean, have you've ever seen a fat deer?  Of course, we've all seen plenty of fat cows, and they they graze throughout the day, right?

Well... the verdict is in - at least for now - from the nutrition and fitness experts at Men's Health. Here's what they found. Wait for it....  there's no difference at all.  Really???  Yep, really!  As long as the daily caloric intake and nutritional value is the same, their study found no discernible difference between grazing and the conventional 3-meals a day diet. With that said, other studies have shown that smaller, nutritious meals throughout the day can have a positive affect on maintaining more consistent energy and concentration levels throughout the day,  as opposed to 3 Big meals, and feeling bloated and sleepy after each one.  Of course, we don't always have to eat like every meal was Thanksgiving Dinner.

So, Men's Health's finding was actually a positive one, because it supports whichever way we personally feel more comfortably eating throughout the day.  As long as we are consistent, and eat healthily, staying away from processed foods, sugary foods, GMOs, high fats, etc., and keep it natural with lots of veggies and fruit, then our health outlook will remain positively affected.

Here's to your Health!

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

How to Avoid Sports Injuries

While "warming up" before the championship football game or our afternoon jog is a must to help avoid Sports Injuries, there are many other precautionary steps that we could take.  A comprehensive approach can be the key for prolonged sports fitness, while keeping our bodies strong and flexible to help meet the demands of whatever sports activities that we undertake.  

Let's start with the basics:

The Warm Up

A critical need to help avoid sports injuries is The Warm-Up.  How vigorous your sports activity is will determine the recommended time to properly warm up your body.  A typical warm-up session could be 5-10 minutes, and should involve gently stretching, and increasing the blood flow to the muscles throughout the body, and then build the warm-up to a more brisk pace through light to medium cardio. A proper warm-up will allow for increase body flexibility of joints and muscle fibers, which will help help mitigate the risk of pulling or straining a muscle or incurring a painful joint injury. 

Technique Rules!

Doing a sport activity, such as weight lifting, working out quickly and unfocused, rather than with purposeful and proper technique, has caused many strained or torn muscles.  Methodical technique rules the day with regard to minimizing sports injuries, and is a must to ensure your desired results.  If you don't know a proper technique for any sports activity, simply ask a qualified sports medicine expert or trainer. Most gyms have certified trainers on hand just for this purpose.  They are there to help.  Remember...  "A perfect game requires perfect practice".

Crawl before you fly

Whether you are a sports beginner or a top professional, learn to listen to your body.  The only way to get better, stronger, and faster is to push yourself.  However, there's a big difference in taking that extra step or cranking out that last rep. verses hitting it so hard that your body starts to break down. Increased fitness and improved results take time and consistency to achieve, but when a shoulder or hip or knee starts sending your pain signals (or "something is not right" signals), maybe it's time to cool off to train for another day.  So, test yourself and push yourself.  Unless you are training to become an elite athlete, just don't go all for broke, especially at the beginning of your fitness journey, and always under doctor consultation.

Correct Equipment

Virtually all sports requires some form of equipment, with some sports requiring more equipments than others. Even sports activities such as jogging requires quality running shoes, and even apparel that 'breathes" and doesn't chafe.  On the other end of the spectrum is football, that requires a full body of equipment (certified helmet shoulder pads, mouthpiece, knee, thigh, and butt pads, quality cleats, and other items depending your your position.  Any of these pieces could be the weak link the chain, so select quality equipment to help avoid injury to the most vulnerable parts of the body.

Liquify

Water is absolutely your best friend to help avoid sports injuries, and helps keep you in peak performance during your strenuous sports actively.  Taking in enough fluids is vital to your body's wellbeing, and is necessary to your muscles' recuperatory stage after a killer workout or after a demanding match.

Cool it Down

Like the warm-up, but in reverse, the cool-down is essential to complete your sports activity.  A 5-10 minutes cool-down would include a more gentle exercise, like walking and stretching, and allows for the heart to return to its normal rate. It also lengthen the muscles, to help alleviate some of their bulkiness and tightness. Additionally, a proper cool-down allows the body to remove the bad waste-products created during the workout, and replaces them with oxygen and needed nutrients.

Modify your Intake

You want better performance on and off the field?  Change your diet, and of course no smoking.  Simple as that.  A good engine does not work so well with a poor source of energy, right?  So, eat your greens and fruits, and make sure you are getting sufficient protein, especially if you are strength training.  Keep it natural and healthy.  Stay away for the processed foods, which can be heavy on sodium, fats, preservatives, and sugars with minimal nutritional benefits. 

Get your Zzzz...

Help ensure that your body recuperates and heals from a day of hard activities by getting sufficient sleep - every night!  This is the main time when your muscles have a chance to mend themselves and get stronger. Besides all the health benefits to a good night's sleep (7.5 - 8 hrs for an adult), it also allows for higher productivity during the day.  Here's to your Zzzz, and start getting better:

• Daytime Performance

• Muscle Recuperation

• Brain Function

• Emotional Outlook

• Safety & Alertness

Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Dr. Kevin Crawford, MD
Lubbock Sports Medicine
4110 22nd Place Lubbock, TX 79410
Tel. (806) 792-4329