Sports Medicine Archives - opusbiological.com

Nutrition and Performance: How our Sports Medicine Doctors optimize Diets for Athletes

Aug 4, 2023

Photo by Nicolas Hoizey on Unsplash

The world of sports is not just about raw talent and rigorous training; it also hinges on the foundation of optimal nutrition. The dietary choices of athletes play a critical role in determining their performance, recovery, and overall well-being. While athletes often follow disciplined training routines, it is the guidance of Sports Medicine doctors who fine-tune diets, which helps athletes unlock their full potential.

The Role of Nutrition in Athletic Performance

Nutrition forms the cornerstone of athletic performance. An athlete’s diet fuels their body, affecting their energy levels, strength, and endurance. Carbohydrates are essential for providing quick energy, making them vital for athletes engaged in high-intensity sports. On the other hand, proteins aid in muscle repair and growth, while fats act as long-lasting energy provisions during endurance activities.

Moreover, vitamins and minerals are indispensable for various physiological processes, such as metabolism, oxygen transport, and nerve function. Athletes can maximize their performance potential by optimizing their nutrient intake to achieve peak results in their respective sports.

Inadequate nutrition and athletic injuries

High-intensity sports training for athletes demands high functional joint mobility, and a solid musculoskeletal system, making it essential to ensure physical fitness levels and optimal nutrition. Athletes often overexert their bodies and ignore optimal nutrient intake, which can result in athletic injuries that include:

Sprains and Strains are injuries to ligaments (sprains) or muscles/tendons (strains) due to overstretching or tearing.
Muscle Cramps are painful contractions of muscles caused by dehydration, overuse, or electrolyte imbalances.
Tendinitis is an inflammation of a tendon, often caused by repetitive movements or overuse.
Stress Fractures are small cracks in bones due to repetitive impact or over training.
Concussions are head injuries resulting from a blow to the head, common in contact sports.
Shin Splintsis the pain along the shinbone caused by overuse or improper footwear.
Knee Injuries include anterior cruciate ligament (ACL) tears, meniscus tears, and patellofemoral pain syndrome.
Ankle Sprains are ligament injuries in the ankle, often from twisting or rolling the foot.
Groin Strains are strains or tears in the muscles of the inner thigh.
Shoulder Injuries include rotator cuff tears and shoulder impingement and are common in sports involving overhead movements.

Sports Medicine Doctors: The Architects of Athletic Nutrition

Sports Medicine Doctors at specialised clinics such as Opus Biological play a crucial role in athletic success. Their expertise in athletic nutrition, exercise physiology, and injury prevention helps them take a personalized approach, ensuring they meet each athlete’s unique nutritional requirements.

Assessment and Tailoring Dietary Plans

Crafting an athlete’s optimal diet begins with a comprehensive assessment. Sports medicine doctors consider the athlete’s sport, training intensity, body composition, medical history, and specific goals. They may conduct blood tests and other investigations to evaluate nutrient levels and identify any deficiencies that could hinder performance. With this information, the sports medicine doctor develops a tailored dietary plan that addresses the athlete’s needs. These plans encompass appropriate caloric intake, macronutrient ratios, and micronutrient-rich food sources. The goal is to provide the body with the proper nutrients at the right time, optimizing performance and promoting recovery.

Impact of Specific Nutrients on Athletic Performance

Nutrients play vital roles in supporting various physiological processes directly influencing an athlete’s abilities and performance. Here are some key nutrients and their effects on athletic performance:

Carbohydrates: As the primary energy source for athletes, carbohydrates are critical for maintaining high-intensity performance and replenishing glycogen stores after intense workouts. Sports medicine doctors work with athletes to determine the optimal carbohydrate intake to sustain energy levels during training and competitions.
Proteins: Protein is essential for muscle repair and growth, making it crucial for athletes to support their physical demands. Sports medicine doctors help athletes determine the right amount of protein to include in their diet, considering factors such as training intensity and any injuries requiring additional tissue repair.
Fats: While often underrated, fats play a vital role in endurance sports. They serve as an energy reserve, especially during long-distance activities. Sports medicine doctors ensure athletes consume healthy fats to maintain sustained energy and support overall health.
Hydration: Proper hydration is paramount for athletes to perform at their best. Sports medicine doctors guide athletes on fluid intake, considering factors like climate, intensity, and duration of activity to prevent dehydration and maintain optimal performance.

Recovery and Injury Prevention

Adequate nutrition is crucial for top-notch athletic performance, post-exercise recovery, and injury prevention. Sports medicine doctors focus on the following aspects:

Muscle Recovery: Nutrients such as protein, carbohydrates, and antioxidants aid in muscle repair and reduce inflammation. Sports medicine doctors emphasize post-training meals that facilitate the body’s recovery process.
Injury Management: Nutritional support is essential during injury rehabilitation. Sports medicine doctors ensure athletes receive proper nutrition to promote tissue healing and boost their immunity.
Bone Health: Calcium and vitamin D are vital for maintaining strong bones, reducing the risk of stress fractures and other bone-related injuries. Sports medicine doctors ensure that athletes’ diets include adequate nutrition.

Conclusion

Nutrition is the bedrock on which athletic performance is built. Sports medicine doctors are pivotal in optimizing athletes’ diets, considering their needs, performance goals, and health conditions. By tailoring dietary plans and emphasizing the importance of specific nutrients, sports medicine doctors can unlock an athlete’s full potential, enhance their performance, aid in recovery, and reduce the risk of injuries. At Opus Biological, we understand your sports nutrition needs. Our sports medicine doctors optimize your nutrient intake, enhance recovery, and boost endurance. Additionally, we provide personalized dietary plans and supplements catering to individualized training regimens, ensuring you receive the right nutrients at the right time. With our support, athletes can maximize their potential, improve overall athletic performance, and maintain their competitive edge in the world of sports.

Working from home checklist

May 5, 2022

Photo by Ian Harber on Unsplash

Office jobs can often result in several injuries, including back pain and repetitive strains, to name a few. Now, in light of the pandemic, these injuries have been transferred from the workplace to home, with many of us now adopting the working from home life. The most prevalent injury in the workplace is back pain, with sedentary office jobs causing this to develop from long periods of physical inactivity, incorrect posture, and poorly designed workspaces.

Making the shift to working from home offers us an opportunity to address these injury risk factors and make work as comfortable as possible. But what do we suggest?

Create an ergonomic workspace. The word ergonomic has been thrown around a lot in recent months and refers to a space designed for efficiency. This includes positioning everything you will need for your working day, whether that be pens, phones, or a water bottle, within an arm’s reach. How does this help prevent injuries? Well, if you can reach anything you need by reaching out your arm, there will be no need for you to lean and stretch, potentially causing strains. An ergonomic workspace also means adjusting your monitor height, ensuring the screen brightness is optimal and adjusting your desk and chair height to ensure maximum comfort.
Choose the correct office chair. This is one of the most important points of the working from home checklist. The correct office chair can be the difference between back pain and no back pain. A good office chair will promote proper posture by having an adjustable height, an adjustable backrest, and adjustable armrests, alongside lumbar support and the ability to swivel.
Practice good posture. Following on from a good office chair is practising good posture throughout the day. When sitting for extended periods of time, we often subconsciously slouch or lean, which can cause severe back pain if not corrected. Using correct posture reduces the gravitational pressure that is placed on your spine, improving comfort and reducing the risk of back pain.
Take frequent short breaks. Short and frequent breaks minimise the length of physical inactivity during the day. Even if this solely involves standing for five minutes every hour and stretching your back and legs, this can have a profound impact on the incidence of workplace injuries.

If you are still experiencing back pain even after taking these suggestions into account, there may be something deeper going on, and it is worth you coming in to get this checked out by the team at Opus. An assessment from one of our sports medicine specialists may identify exercises and changes you can incorporate into your daily life that will ease any pain your are experiencing.

Why is sports medicine so valuable?

May 1, 2022

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Sports medicine emphasises the importance of physical activity in promoting excellent physical and mental health benefits, but by nature, there is an inherent risk of injury. Addressing both athletes and non-athletes, sports medicine works to bridge the gap between exercise science and medicinal practice for the prevention and treatment of sporting injuries. Sports-related medical practices can vary from strength and conditioning for injury prevention to treatments such as injections, rehabilitation and osteopathic manipulation. But why is this so important?

Injury prevention

Exercise is one of the best things we can do for our body; however, injuries are common and can often impact our daily lives. The most common causes of sports injuries are improper or poor training practices, wearing improper sporting equipment, being in a state of poor health, or incorrectly warming up and stretching before participating in exercise or sporting events. Sports medicine focuses on preventing injuries through education and by:

Developing a fitness plan that incorporates strength training, cardiovascular exercise, and flexibility/mobility,
Addressing any underlying issues that may result in recurring injuries,
Ensuring you use the correct equipment and perform exercises in the correct way to prevent injury,
Encouraging participation in adequate rehabilitation following a sports injury,
Looking at alternative treatment options, such as regenerative medicine, if you suffer from recurring injuries at the same site.

Shorter recovery times

Returning to sports following an injury can often be a lengthy and difficult process; however, having your recovery overseen by a sports medicine specialist can significantly improve this process. Physical therapy is a crucial component of sports medicine and assists recovery in the following three ways, shortening recovery times:

Provides pain relief. The first priority following injury is to reduce pain and discomfort as much as possible as this often limits your ability to move freely and use your muscles. Physical therapy techniques, including taping, electrical stimulation, and ultrasound, can assist in reducing this pain in the short-term, shortening the recovery process whilst you focus on rehabilitation.
Improves mobility. If an injury arises, you are often immobile for a period of time which can have a drastic impact on your mobility. Sports medicine can help you regain this lost mobility using strength exercises and stretching, enhancing your recovery. Moreover, if needed, our specialists may suggest the use of crutches to help promote movement in the short-term.
Avoids unnecessary surgery. Surgery is the final option if all other recovery techniques have been exhausted, as it can often be career-ending for athletes or result in lengthy recovery periods. Sports medicine may prevent surgery by offering injury prevention. However, if surgery is still required, sports medicine is crucial in recovery.

Our team of sports and exercise medicine experts at Opus will work with you to rapidly assess, diagnose and plan your treatment and rehabilitation. Get in touch to find out more about how our expertise and skills can assist you in your treatment and recovery.

Why exercise is good for your joints

Apr 29, 2022

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It comes as no surprise that exercise has an endless list of benefits for our body; it reduces the risk of heart diseases, helps maintain your blood sugar and insulin levels, improves your mental health and mood, and increases strength and flexibility whilst reducing pains and combatting fatigue. However, the benefits of exercise for our joints is often overlooked.

The most common example of the advantages of exercise for our joints is in people with arthritis. Let’s look at this in more detail.

Arthritis is a common condition that results in substantial pain and inflammation to the joints, with over ten million people in the UK alone suffering from this condition. It can affect people of all ages and is categorised into different types depending on the location of the inflammation. The most prevalently discussed types of arthritis are osteoarthritis and rheumatoid arthritis, both of which we provide treatment for at Opus. We discuss the types of arthritis in more detail here.

During exercise, people with arthritis and joint pain describe a significant reduction in their pain alongside a notable increase in their range of motion. But how does physical activity exert these effects? Below are five benefits that exercise yields and how this is advantageous to the joints:

Synovial fluid lubricates the joint. Each joint in the body is surrounded by soft tissue, also known as the synovial membrane, that is capable of producing fluid. This fluid acts as a lubricant, enabling the bones at each joint to slide past one another in a smooth motion. During exercise, the circulation of this fluid is increased and, therefore, reduces any pain at the joint.
Blood flow increases. During physical activity, our heart increases at a much faster pace. This results in an increase in blood circulation throughout the body, including at the joints. This exposes the synovial membrane to an increased and steady supply of both oxygen and nutrients.
Joint-repair genes are switched on. This is a relatively unresearched area; however, studies have shown that genes play a significant role in joint repair, with these being activated by physical activity and joint movement.
Cellular waste is removed. During exercise, a process called autophagy is triggered. Autophagy refers to the biological process in which damaged cells are broken down and removed. The build-up of these cells at the joint can often cause severe pain and limits movement; therefore, ensuring these are removed can instantly decrease the pain experienced.
Increase in muscle mass. It is no surprise that exercise strengthens muscles, ligaments, and tendons in the body; this includes those surrounding the joints. When these elements are strong, they behave like a brace, protecting the join from harm. Moreover, physical activity also increases your overall range of motion, enabling your joints to withstand more pressure.

At Opus, we can assess the root cause of your joint pain and recommend specific sports medicine-backed exercises to lessen this discomfort. Beyond this, we also provide regenerative treatments that may provide long-term pain relief. Get in touch to discuss how we can assist you on your journey.

Why are injuries so common in athletes?

Apr 25, 2022

Photo by Jonathan Chng on Unsplash

Sports injuries are extremely common, with figures estimating that amongst the younger population alone, over 3.5 million children and teens are injured each year as part of organised sports or physical activity. This does not even account for unreported injuries. Given their prevalence, it is important that we understand why injuries are more common amongst athletes and those that regularly participate in sporting activities so that we can prevent and treat these accordingly.

A sports injury can occur as a result of several scenarios, including accidents, impact, insufficient training, improper equipment, lack of conditioning, or poor warming up and stretching, to name a few.

Although joint injuries represent the most common site of damage, accounting for both sprains and strains, any part of your body can get injured during physical activity. When we exercise, a significant number of our muscles and tendons are involved; therefore, the chances of developing an injury are much greater.

Moreover, especially during competitive sporting activities, we tend to stretch our bodies and push ourselves farther than we usually would, resulting in us moving in ways that we often wouldn’t. Although this can be harmless, in some instances, this leaves our muscles and tendons torn, damaged, and in pain.

In athletes, the above factors are exacerbated, with the most common sports injuries amongst this population being:

Strains: A strain is defined as an injury to either a muscle or a tendon that primarily results from overuse, force, or stretching. The severity of the injury depends on the nature of its cause, with strains ranging from a simple overstretching of the muscle or tendon to a partial or complete tear.
Sprains: Alongside strains, sprains represent the most common type of injury across all sports, being especially common amongst athletes. A sprain is characterised by a torn muscle or ligament that results from overuse or excessive force, whether that be a collision, a fall, or other causes.
Knee injuries: Damage to the knee joint is most common in contact sports and is usually caused by a sprain, strain or tendonitis. There are a vast number of different conditions that may result from an injury to the knee, including ACL tears, MCL/LCL ruptures, runner’s knee, IT band syndrome and jumper’s knee, anterior knee pain, and patella-femoral maltracking.
Fractures: The most prevalent fractures seen amongst athletes are fractured wrists, hands, collarbones, and bones in the ankle and feet. The highest rate of fractures is seen in contact sports, such as football and rugby.
Tennis elbow: If you experience persistent pain around the outside of your elbow, you may be suffering from tennis elbow. This injury primarily results from overuse of the forearm due to a repetitive or strenuous activity; however, it may sometimes occur following force to the elbow.
Plantar fasciitis: Do you have pain in the bottom of your foot? Or around your heel and arch? This may be plantar fasciitis. Plantar fasciitis is one of the most common causes of heel pain and arises following inflammation of the thick band of tissue that runs across the bottom of your foot, connecting the heel bone to the toes. This injury is most common in endurance athletes, such as runners
Back injuries: It is estimated that 80% of UK adults experience back pain at some point during their lives. Back pain is most common in athletes that participate in sports that have frequent hypertension of the lumbar spine, including gymnastics and football. The primary issue with back injuries is that athletes can cause strain to other parts of their bodies if they change their techniques to reduce the pain experienced.
Concussion: Injuries to the head and neck represent the most frequent catastrophic sports injury, with concussion being the most common athletic head injury. In the UK, an estimated 8.5% of all concussion-related hospital admissions are of sporting origin.

At Opus, we treat a range of sports injuries with our novel techniques, including elbow, hand and wrist sports injuries, shoulder injuries, foot and ankle damage, knee injuries, shin splints and stress fractures, hip sports injuries, neck and back pain, and sprains and strains. Contact us today to discuss your needs and how we can assist you on your journey.

Things you may not know about an injury to the AC joint

Apr 20, 2022

Photo by Riley McCullough on Unsplash

The acromioclavicular joint, or AC joint as it is more prevalently known as refers to the shoulder joint and the point at which the collarbone and scapula meet. Injuries to the AC joint account for between 40% and 50% of all shoulder injuries in contact sports and are most common in males under the age of 35.

The role of the AC joint is to underpin normal physiological conditions and allow gliding movement of the arms. It permits an additional range of motion to the scapula and assists in any movement to the arm, including shoulder abduction and flexion. At this joint, something known as three-dimensional motion occurs; internal rotation, upward rotation, and posterior tilting, which allows for movement as we know it. An injury to this joint, therefore, can have a profound effect on conducting daily activities. We discussed the severity of AC joint injuries in a previous post. Here, we will focus on things you may not know about an injury to the AC joint.

1. Symptoms of an AC joint injury

Shoulder injuries are common, and it can often be challenging to determine whether your injury is simply a strain to the limb or if it is an injury to the AC joint. When you have an AC joint injury, the pain and discomfort experience often extends to everyday activities, significantly hindering movement throughout the day. Below is a list of common symptoms that you may experience:

Shoulder or arm pain,
A visible bump, bruise, or swelling of the shoulder,
Limited shoulder mobility,
Weakness in the shoulder, extending to the arm,
Pain when lying on the shoulder,
A popping sound when you move your shoulder

If you are experiencing any of the above symptoms, it is likely that you have an AC joint injury and should get in touch with our team to assess your condition and treatment options.

2. Should you leave an AC joint injury untreated?

It is often very easy to ignore mild pain and discomfort of our joints and dismiss it as simple overuse; however, leaving an AC joint injury untreated can, in some cases, cause your condition to worsen. Although serious consequences are rare, it is better to play it safe when it comes to these sorts of injuries and seek medical assistance to ensure you recover fully. In most cases, getting the correct treatment can also result in a shorter healing time.

3. The role of regenerative medicine in treating AC joint injuries

For the majority of people with an AC joint injury, a full assessment followed by reduced activity and rest often does the job. However, if you are experiencing repeated pain in this joint, then a more long-term option may benefit you, specifically platelet rich plasma (PRP) injections or mesenchymal stem cell therapy. The goal of these treatments is to assist in the healing process by activating your cells to regenerate new, healthy tissue. Several case studies have shown immense success in patients with AC joint injuries using these techniques, and we discuss these in more detail on our research page.

At Opus, we ensure that your injury is fully assessed so that you receive the best possible treatment that is tailored to your needs. Get in touch to discuss your recovery with one of our world renowned specialists.

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