Sports « Weekly Gravy

It’s good for you to take a run during the coronavirus pandemic — and safe if you take precautions, an expert says. “It’s good to get outside, get moving and get some sanity back in such a crazy time,” said Grace Neurohr, a physical therapist and running specialist at Sinai Hospital of Baltimore. Running “can provide some structure to your day and build a routine that can help keep you from feeling bored or unmotivated,” she explained in a hospital news release. “It also can help ward off depression or anxiety by releasing endorphins, hormones that help us feel happier, more positive and even hopeful.” There are also physical benefits, including improved heart and lung health. And those who are physically fit have stronger immune systems and an improved ability to fight infection, Neurohr said. If you run outdoors, remember the importance of social distancing and avoiding others. Dr. Sanjay Gupta, chief medical correspondent for CNN, recommends maintaining 10 to 12 feet of separation during a run, because you’re breathing heavily as you work out. Runners’ “breath cloud” may contain more virus, he points out. Pick times and routes that are less likely to be busy. “Try running earlier in the morning or during your lunch break to avoid the crowds,” Neurohr suggested. “Also, try running on trails rather than a busy park or sidewalk.… read on >

Less than half of patients with a sports-related mild traumatic brain injury (mTBI) recover within two weeks, new research shows. “This study challenges current perceptions that most people with a sports-related mTBI recover within 10 to 14 days,” said lead author Dr. Stephen Kara, from Axis Sports Medicine in Auckland, New Zealand. He and his colleagues analyzed recovery time in nearly 600 patients in New Zealand treated during a two-year period for sports-related mTBI. More than 3 out of 4 were male, and their average age was 20. About 7.5% were under age 12. All patients followed a standard protocol. It included 48 hours of “relative rest,” meaning they avoided mental and physical tasks that could aggravate their head injury. They then gradually increased such tasks. After 14 days, 45% of patients had recovered, the study found. Recovery rose to 77% after four weeks and to 96% eight weeks after injury. Recovery time was similar across all age groups. However, current guidelines from the global Concussion in Sports Group (CISG) say that nearly all sports-related concussions resolve within 10 days. U.S. guidelines for youth concussions call for follow-up care from a health care provider after the emergency room visit, then a plan for gradual return to school and play when fully recovered. Each person should be evaluated individually. The study findings appear in the March… read on >

Even if you’re stuck at home waiting for the coronavirus all clear, you can still keep a healthy lifestyle. “Prevention is key in limiting the spread of coronavirus, and with more people working remotely or limiting their exposure to crowds, it’s important to maintain healthy habits at home,” said Dr. Eduardo Sanchez, chief medical officer for prevention at the American Heart Association (AHA). “Wash your hands often and stay home when you feel sick, but don’t disregard your physical activity and healthy eating habits,” he continued in an association news release. “These are the foundation to maintaining and improving your health.” Here are some tips for keeping healthy at home: Do a workout. Pick some exercises you can do at home like jumping jacks, lunges or jogging in place. Exercise in short bursts and repeat two to three times a day. Cook heart-healthy meals. Canned, frozen and dried fruits and vegetables, frozen meat and dried grains are great options to have on hand for recipes. Try a vegetarian three-bean chili or slow cooker barbecue chicken. Don’t stress out. Take a few minutes each day to meditate, practice good sleep habits and stay socially connected with friends and family via text, videochat or phone call. While the overall risk of getting seriously ill from the new coronavirus right now may be low, the AHA said that… read on >

Some people love to run no matter the season, even cold weather, and that is OK as long as you take proper precautions, a physical therapist says. “It’s up to the runner. As long as he or she is healthy, wearing appropriate attire and highly visible, the cold doesn’t have to deter you from being outside,” said Grace “Annie” Neurohr. She’s a therapist and running specialist at Sinai Hospital’s Rubin Institute Running Injury Program, in Baltimore. But, if it’s icy, stay inside and use the treadmill, she advised. When you do run outside in the cold, wear the proper clothing and layer it. “A good base layer is crucial,” Neurohr said in a news release from LifeBridge Health. “A wool or wool hybrid base layer will wick away moisture while maintaining warm body temperature.” A warm hat is important for maintaining core temperature “since the majority of our heat is lost through our heads,” Neurohr said. Gloves are also essential. “Since the majority of your blood is getting pumped to your larger muscles, your hands need a little extra help staying warm,” she explained. Before heading out, warm up for five to 10 minutes to reduce the risk of muscle strains or joint pain. “A dynamic warm-up typically will consist of various types of skips, high knees, walking lunges, inchworms and leg swings, so typically… read on >

Kids get more calories from the snacks they eat after sports than they burn while playing, which could add up to thousands of extra calories a year, a new study warns. “So many kids are at games just to get their treat afterwards, which really isn’t helping to develop healthy habits long term,” said senior study author Lori Spruance, an assistant professor of public health at Brigham Young University (BYU) in Provo, Utah. “The reward should be, ‘I got to have fun, I got to run around with my friend or score a goal.’” For the study, Spruance and her team tracked the activity levels of third- and fourth-graders during 189 games of soccer, flag football, baseball and softball, along with their post-game snacks. The researchers noted that parents supplied snacks 80% of the time, and nearly 90% of the post-game drinks were sugar-sweetened. While kids burned an average 170 calories per game, they consumed an average 213 calories afterward, the study revealed. On average, that included 26.4 grams of sugar — more than the total daily recommendation of 25 grams. Sugary drinks were the main source. The 43-calorie difference between snacking and what kids burn off while playing might seem trivial, but it could add up to thousands of extra calories a year if a child plays once or twice a week, the researchers… read on >

Hitting the slopes or the skating rink as the winter of 2020 winds down? Don’t let an accident or injury spoil your fun. “Winter sports and recreational activities have great health and cardiovascular benefits,” said Dr. Joseph Bosco, vice president of the American Academy of Orthopaedic Surgeons (AAOS). “However, it’s important not to underestimate the risks that cold weather can bring.” He noted that hospitals and health care clinics see a surge of bone and joint injuries during the winter months and many could be prevented with the right preparation. Sprains, strains, dislocations, fractures and more traumatic injuries can happen to anyone. Here, Bosco and the AAOS offer suggestions on how to protect yourself: Be prepared: Before you tackle a winter sport, make sure your muscles are warmed up and in good condition. Cold muscles, tendons and ligaments are more prone to injury. Make sure to have water and other supplies on standby. Wear appropriate gear: Well-fitting protective equipment like goggles, helmets, gloves and padding is crucial. Your clothes should be layered, light, loose and wind-resistant. Footwear should be warm, provide ankle support and keep your feet dry. Follow the rules: If you’re unsure of the rules of your sport, it’s time to take a lesson with a qualified instructor, especially with sports like skiing and snowboarding. Knowing how to fall correctly and safely can… read on >

A spirited game of ping pong may be more than just fun: New research suggests it could quell symptoms in Parkinson’s patients. The small study found that patients with the movement disorder had significant improvements in a wide range of symptoms after taking part in a six-month ping pong exercise program. “Ping pong, which is also called table tennis, is a form of aerobic exercise that has been shown in the general population to improve hand-eye coordination, sharpen reflexes and stimulate the brain,” said Dr. Ken-ichi Inoue, from Fukuoka University in Japan. “We wanted to examine if people with Parkinson’s disease would see similar benefits that may in turn reduce some of their symptoms,” Inoue explained. The study included 12 patients, average age 73, who had mild to moderate Parkinson’s disease and had been diagnosed with the disease for an average of seven years. The patients were assessed for symptoms and symptom severity, and then they played ping pong once a week for six months. During each weekly five-hour session, they did stretching exercises followed by ping pong with instruction from an experienced player. The program was developed by experienced ping pong players in the university’s department of sports science, specifically for Parkinson’s disease patients. Three and six months after they started the ping pong program, the patients had significant improvements in speech, handwriting, getting… read on >

Walking on America’s streets is getting ever more dangerous, a new report shows. Based on data from the first six months of 2019, the Governors Highway Safety Association (GHSA) predicts there were 6,590 pedestrian deaths that year, which would be a 5% increase over the 6,227 pedestrian deaths in 2018. The 2019 figure is the highest number of such deaths in more than 30 years, according to the association. “In the past 10 years, the number of pedestrian fatalities on our nation’s roadways has increased by more than 50%,” said GHSA Executive Director Jonathan Adkins. “This alarming trend signifies that we need to consider all the factors involved in this rise, identify the high-risk areas, allocate resources where they’re needed most, and continue to work with local law enforcement partners to address the chronic driver violations that contribute to pedestrian crashes,” Adkins said in an association news release. Pedestrians are projected to account for 17% of all traffic deaths in 2019, compared to 12% in 2009, according to the GHSA’s annual Spotlight on Highway Safety report, released Thursday. While there’s been a significant increase in pedestrian deaths over the past decade, the number of all other traffic deaths increased by only 2%. Overall, traffic deaths in the first half of 2019 are projected to be 3.4% lower than in the first half of 2018, according… read on >

Love to cross-country ski? Well, all those days spent striding across the snow-covered wilderness may do more than keep you in great physical shape. Swedish researchers report that very fit long-distance skiers were about 30% less likely to develop Parkinson’s disease during their 20-year study. The research suggests that any activity that keeps you fit might buffer the brain against disease. “Our study highlights the importance of staying physically active throughout life, in order to have a reserve to better cope when the frailties and diseases of old age inevitably arrive,” said study senior author Tomas Deierborg. He’s an associate professor in neuroscience at Lund University in Sweden. Deierborg said the researchers believe these very fit athletes have built up a greater “motor reserve” that slows any brain damage from Parkinson’s disease. He said it’s similar to the idea of “cognitive reserve” in people with dementia that suggests someone who is well-educated can sustain more brain damage from dementia before symptoms of the disorder become obvious. However, not everyone is convinced that motor reserve is playing a role in this study’s findings. Dr. Michael Okun, national medical director for the Parkinson’s Foundation, said, “There’s definite agreement among experts that exercise has positive effects on Parkinson’s disease and many positive effects beyond Parkinson’s disease. But it’s wishful thinking for us to assume that long-distance skiers have… read on >

Getting your surly teens off the couch might trigger a long-term turnaround in their moods, new research suggests. “Our findings show that young people who are inactive for large proportions of the day throughout adolescence face a greater risk of depression by age 18,” said study author Aaron Kandola, a psychiatry Ph.D. student at University College London (UCL). “We found that it’s not just more intense forms of activity that are good for our mental health, but any degree of physical activity that can reduce the time we spend sitting down is likely to be beneficial,” he explained in a university news release. “We should be encouraging people of all ages to move more and to sit less, as it’s good for both our physical and mental health,” Kandola added. In the study, more than 4,200 participants in England wore devices that tracked their movement for at least 10 hours over at least three days when they were ages 12, 14 and 16. They also completed questionnaires to assess depressive symptoms such as sadness, loss of pleasure and poor concentration. Every additional 60 minutes of inactivity a day at age 12, 14 and 16 was associated with an increase in depression scores of 11%, 8% and 10.5%, respectively, by age 18. Those with high levels of inactivity at all three ages had just over 28%… read on >