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Advanced Techniques forFaster Injury Recovery

Ben Greenfield

This webinar will teach the injured triathlete or triathlon coachhow to go beyond the simple "ice it" principle of injuryrecovery, and incorporate technologies such as automatedcompression, nutrition supplementation, meal modification,physical therapy modalities, cold laser and other tactics usedby professional sports teams, but underutilizied by the generalcoaching and triathlete population.

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Cumulative trauma disorder is the major injury problem in the workforceand the general population in this country. CTD is a group of injuries tothe muscles, tendons, bones, blood vessels, fascia and/or nerves. CTDresults from acute injury, repetitive injury, or a constantpressure/tension injury. All of which lead to what we term thecumulative injury cycle.The Cumulative Injury CycleThe cyclic nature of injury has been described for many years.

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Double Edged Sword

The acute inflammatory response to tissue damage is of great value. Byisolating the damaged area,mobilizing effector cells and molecules to the site, and — in the latestages —promoting healing,inflammation protects the body.

Inflammation is the body’s first line of defense against injury andinfection, but it’s a double-edged sword. An out-of-control inflammatoryresponse can destroy healthy tissue and cause more damage than theoriginal problem. Keeping it under control means the immune systemmust maintain a balance between fanning the flames of inflammationand cooling it down. Peter A. Ward (M.D. 1960, Residency 1963), theMedical School’s Godfrey D. Stobbe Professor of Pathology, hasdevoted his career to understanding the interactions among genes,cells and signaling molecules involved in this delicate balancing act.

“When immune systems go awry, virtually without exception theproblem begins with the triggering of a strong inflammatory response,”Ward says. “All autoimmune diseases — such as rheumatoid arthritis,psoriasis, lupus or multiple sclerosis — are diseases in which theinflammatory response is unregulated, excessive and out of control. Sounderstanding the inflammatory system from A to Z will have hugeapplications in any number of diseases or clinical situations.”

Many a times, because of continuous acute inflammation in the body,prolonged presence of foreign material in the body, hormonal changes,or side effects of any medicine, body goes in to autoimmune mode.This means that body starts treating healthy cells as foreign materialand hence more of WBCs attach to the inner linings to kill the healthycells.If this condition is left unattended, then it can become chronic and maylead to other ailments like atherosclerosis (inflammation in bloodvessels), diabetes (soreness in pancreas), psoriasis (skin disorder),osteoarthritis (inflammation of joints), etc. Studies have related thecancer, obesity, and high blood pressure as the after effects ofuncontrolled body's inflammation cycle.

Read more: http://www.articlesbase.com/supplements-and-vitamins-articles/why-is-inflammation-bad-if-it-is-part-of-body039s-immune-system-1904148.html#ixzz13fjsf3jcUnder Creative Commons License: Attribution

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In This Presentation

Traditional Techniques Newer “Fringe” Techniques Nutritional Techniques

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Disclaimer

These statements have not beenevaluated by the FDA. No techniques orproducts on this presentation are being

prescribed, and no techniques orproducts on this page are intended to

diagnose, treat, prevent or curedisease. Please speak with your

physician prior to trying anything Italk about.

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Traditional Techniques

RICE Ultrasound Electrostimulation Massage NSAID’s Leeches

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#1: RICE

Acute Response Methods?

Dixie CupsAce Bandages

Ice/peas/carrots

Chemical Ice? Ice Baths

Cryotherapy is the application of cold packs to an injured area. Thegoals of the therapy are to help reduce acute pain in addition to theswelling and muscle spasm often associated with injury. Cryotherapy isusually performed in the first 48-72 hours after the initial onset of injury.However, cryotherapy can also be used in chronic conditions whenbouts of acute, inflammatory exacerpations take place.

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Wraps

coldoneinc.com icewraps.net thermotekusa.com ACE

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GameReady

gameready.com

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Heat?

Post-acute period Warm-up

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#2: Ultrasound

Sound waves --> vibration --> heat Scar tissue break-up Expense Efficacy?

Ultrasound has long been used to treat soft-tissue injuries. Fromtendonitis to bursitis to frozen joints and pulled muscles, ultrasound hasbeen touted as the “miracle-machine” of physiotherapy. However,according to a study conducted at Ohio State University and reported inthe International Journal of Sports Medicine, ultrasound may not doanything for musculoskeletal injuries.

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#3: Electrostimulation

Electrical current Contraction --> heat/blood flow Accuracy/pad placement Not TENS

Frequency Specific Microcurrent

Combine with Ice

Electro-Muscle Stimulation (EMS) is a unique form of electrical currentthat is administered at the site of an injury. The primary uses for thistherapy is to help reduce pain and swelling while improving generalmuscle tone in the injured area. EMS can be used in conjunction withmoist heat or ice therapy prior to chiropractic spinal adjustments.For example, there is one frequency that is only useful for shingles andherpes. In the shingles prodrome it eliminates the pain and prevents theblisters from breaking out. In herpes outbreaks it eliminates the painand heals the blisters in hours with only a one hour treatment.This frequency combination is only good for this purpose and is notuseful for anything else. We have not found anyone it does not work onor any other condition for which it is useful. The frequency to reduceinflammation reduces inflammation in a blinded animal study moreeffectively than any drug ever tested in this animal model. No otherfrequency reduced inflammation at all. The frequency specific effect isremarkable and reproducible.There are FDA restrictions on what we can say, report or claim as aneffect of the use of microcurrent as a device for the treatment of anycondition other than a general "treatment of pain" statement.Microcurrent instruments are all approved under the general class of"TENS" devices even though microcurrent is 1000 times less currentthan TENS.

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Home Units

Shopcompex.com Globussht.com

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#4: Massage

Blood flow/relaxation Adhesions/scar tissue Practioners

Local sports clubs/teamsAngieslist.comNcttmb.org

Foam Roller/Stick

National Certification Board for Therapeutic Massage and Bodywork ...Therapeutic sports massage is a type of massage technique thatfocuses on treating soft tissue aches, pain and injuries that areassociated with recreational activities. Massage can reduce musclestiffness and improve relaxation by reducing heart rate and bloodpressure.While many athletes are convinced of the physical benefit of massage,research on its effectiveness is currently limited. Massage involvesapplying mechanical pressure to the soft tissues, and this is believed toresult in improved muscle flexibility, increased range of motion in thejoints, and decreased muscle stiffness.The pressure of massage may also improve blood flow during themassage and increase muscle temperature. Massage reduces heartrate, blood pressure and cortisol levels. Most people report a feeling ofpure relaxation, reduced anxiety, and improved mood as a result.Athletes may indeed find an edge in these psychological benefits.On the other hand, very little scientific evidence supports claims thatsports massage improves performance and prevents injury. A limitedamount of research finds that post-exercise massage reduces theintensity of muscle soreness, but has no effect on the muscle functionalloss (weakness, fatigue, decreases in strength, etc.) that often occursafter intense training or competition.

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#5: NSAID’s

Inhibit Prostaglandin/painQuick reliefGood for acute use

Problems Inhibit healing long termGut/ulcer/stomach irritation Liver/kidney toxicity

Topical NSAID’s?

David Nieman, a well-regarded physiologist and director of the Human PerformanceLaboratory at the North Carolina Research Campus, was asked to study the affects ofa 100-mile race on the affects of muscle and the immune systems of the participants.After looking at racers’ blood work, he determined that some of the ultramarathonerswere supplying their own physiological stress, in tablet form. Those runners who’dpopped over-the-counter ibuprofen pills before and during the race displayedsignificantly more inflammation and other markers of high immune system responseafterward than the runners who hadn’t taken anti-inflammatories. The ibuprofen usersalso showed signs of mild kidney impairment and, both before and after the race, oflow-level endotoxemia, a condition in which bacteria leak from the colon into thebloodstream.NSAIDs actually slowed the healing of injured muscles, tendons, ligament, and bones.“NSAIDs work by inhibiting the production of prostaglandins,”substances that areinvolved in pain and also in the creation of collagen, Warden says. Collagen is thebuilding block of most tissues. So fewer prostaglandins mean less collagen, “whichinhibits the healing of tissue and bone injuries,” Warden says, including the micro-tears and other trauma to muscles and tissues that can occur after any strenuousworkout or race.The painkillers also blunt the body’s response to exercise at a deeper level. Normally,the stresses of exercise activate a particular molecular pathway that increasescollagen, and leads, eventually, to creating denser bones and stronger tissues. If“you’re taking ibuprofen before every workout, you lessen this training response,”Warden says. Your bones don’t thicken and your tissues don’t strengthen as theyshould. They may be less able to withstand the next workout. In essence, the pillsathletes take to reduce the chances that they’ll feel sore may increase the odds thatthey’ll wind up injured — and sore.

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“Fringe” Techniques

Cold Laser/Infrared Vibration Therapy Acupuncture Magnets Kinesiotape Topicals

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#6: Cold Laser

Non-heat producing light laser AKA infrared Circulation/heat/cell function Erchonia Vetrolase.com Coldlasertherapy.us

When the body has an injury the cells are damaged and fail to function within normalparameters. Energies from the Cold Laser penetrate deeply into the skin and work byrestoring normal cellular function. Cold Laser uses a non-heat producing light laser,which is locked at a specific wavelength that is optimal for treatment and canpenetrate deeply into tissue. Cold Laser or Low Level Laser Therapy is emerging as apremiere therapeutic modality in the healing arts community.The biological effects of Low Level Laser Therapy have been shown to significantlyaccelerate and enhance the body's natural defense and repair abilities. By reducinginflammation as well as enhancing specific repair and healing processes, Low LevelLaser Therapy has been proven to provide pain relief, reduce cell damage due to theinjury and resulting loss of function. Low Level Laser Therapy enables the body tohave a more rapid repair and stronger tissues once healed.Physiologic effects include improved metabolism, circulation and tissue healing.To treat top athletes in order to return them to competition at a much acceleratedpace. If you remember, a few years ago, Lance Armstrong and the US Postal Serviceteam were involved in quite a few bad wrecks, yet they were able to race the next day.According to Jeff Spencer, Armstrong's chiropractor who treated him with Cold Laser,if an injured athlete can get in for laser treatment within 2-3 hours of the injury,rehabilitation time can be cut in half.Biostimulation = more oxygen = more circulation= more healing potential = laser lightexposure at certain wavelengths near 635nm stimulate cellular mitochondria (theenergy generators) of our cells, to produce more ATP.

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#7: Vibration Therapy

Blood flow/hormonal response Plates/platforms/handheld

Turbosonicusa.comVibeplate.comPowerplate.com

The sonic vertical movement of the plate stimulates the body’s natural “stretch reflex”which causes a spontaneous muscle contraction to instinctively stretch and contract:both movements occur at varying rates between 3-50 times per second. (3Hz to50Hz) This movement produces mechanical oscillations with an average cycle lengthof about 40 msec, which is the time required to induce a natural monosynapticstretching reflex in the respective muscle via the muscle spindle during one up anddown vertical movement. The neuromuscular system reacts to this stimulation by achain of rapid muscle contractions which result in entire-body vibration.Exercise causes the body to tire; rest allows the body to recover. By repeating thisprocess, the body adjusts to the level of effort, resulting in an increase in physicalperformance. This phenomenon, called super-compensation, similarly occurs whentraining on the TurboSonic® platform. However, compared with traditional trainingmethods, greater results are achieved and hormonal production is increased in muchless time when training on the TurboSonic®.TurboSonic® comes standard with seven preset automatic program modes to providea variety of treatment and workout options with multiple frequency and intensityvariations per session. If different parameters are desired, the manual controls may becustomized for effective patient treatment or personalized workout. Frequencies canbe adjusted from 6Hz to 45Hz on the Deluxe model and 3Hz to 50Hz on the Premiummodel. Each model can adjust the amplitude from 0 to 100 to suit the user's condition.It is aware that vibration therapy exercises show increased body’s natural capabilitiesof healing itself improved cellular oxygen circulation, enhanced cellular fluidmovement, assisted cellular waste movement, and stimulated cellular nutrient intake

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#8: Acupuncture

Blood flow/decreasedinflammation/endorphins

Licensure importantAcufinder.comwww.aaaomonline.org

Acupuncture involves the introduction of specialized needles into theskin at predetermined pressure points. The needles are constructed ofvery thin steel, of varying sizes. Each pressure point is a part of alarger, interconnected system of muscular and skin channels, which actas energy pathways, or meridians, throughout the body. Acupuncture ispremised on the belief that the introduction of the needles to providepressure at the appropriate points will enhance the release of thebody's natural energy, the metaphysical energy force known as qi (orchi), which in turn assists in the restoration of proper blood flow, and acorresponding reduction in pain and increased health and recovery atthe injured area. In essence, the therapy is designed to encourage thebody to release its own natural recuperative powers. The needles aredirected into the pressure point to a depth of approximately 1 in (2.5cm). In a typical treatment, the needles will remain in position forbetween 20 and 40 minutes. Omoxibustion is a variant of theacupuncture application, in which heat is applied to the acupuncturepoints for the same purpose.Some states require that acupuncturists be licensed in order to performtreatment--check the Acupuncture Laws and Legislature page online(see Resources below). Make sure your therapist is properly licensed.

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#9: Magnets

Blood flow Vessel constriction/dilation Convenience Pads/sleeves/wraps

“Nikken”

Magnetic Pulses ONDAMED/biofeedback

Of course, similar results can also be achieved by applying an ice pack and compression, but that's not always convenient.A magnet, of just the right power, could be carried in a school nurse's packet, or in an athletic trainer's bag, and always beavailable within seconds of an injury. But at this point no one knows just the right dosage, or in this case the necessarymagnetic strength, to match up with which injury.One size won't fit all. Skalak said it would take a much stronger magnet, for example, to treat a thigh muscle than a sprainin the small finger. And, as he pointed out often during the interview, no one knows yet if it will work at all in humans.But Skalak sounds optimistic, based on many years of experience in a relatively narrow field. He is an expert on thesmallest blood vessels in the body, ranging from five to 200 microns in diameter, or about one fifth of a millimeter."These are very small blood vessels, and they are in all the tissues in your body," he said. "We like to think that's where theaction is. That's where oxygen gets delivered, and it's where waste products get removed from your tissues.New research at the University of Virginia shows that there is at least some truth to the oft-cited claim that magnets canincrease the flow of blood, thus providing more oxygen and nutrients to injured tissue. Researchers have shown that a mildmagnetic field can cause the smallest blood vessels in the body to dilate or constrict, thus increasing the blood flow andsuppressing inflammation, a critical factor in the healing process."These small arterials can open and close because they have a layer of smooth muscle wrapped around them," he added."They can increase their diameter, thus delivering more flow to a given tissue, and they can decrease the diameter, just likeopening and closing a garden hose changes the flow of water.”When a magnetic field was applied to the paws of the lab rats, the vessels that had been dilated constricted, and theconstricted vessels dilated, suggesting that the magnetic field "induced vessel relaxation in tissues with constrained bloodsupply, ultimately increasing blood flow."The mechanism is not fully understood, he added, but he suspects the magnetic field alters the flow of positively chargedcalcium ions that interact with the muscles around the small blood vessels, causing them to dilate or constrict.ONDAMED® works by using mild sound and accompanying magnetic pulses to stimulate the body at various frequencies.A medical practitioner monitors the response of the autonomic nervous system to these frequencies by noting changes inthe pulse and informs the patient of findings, thus providing the information needed for biofeedback to occur. The identifiedstimulating sound and magnetic frequencies are then temporarily applied to identified areas while the patient relearns howto be in a healthier state. A key feature of ONDAMED is that relaxing frequencies are part of the re-education process.Many studies have shown that tension and stress reduce feelings of wellness and the addition of relaxing frequencies helpre-establish the proper balance between the sympathetic nervous system and the parasympathetic nervous system.

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#10: Kinesiotape

Mimic skin elasticity Lift skin from soft tissue Blood flow/lymph drainage Rocktape, Spidertech Kinesiotaping.com

Unlike traditional athletic tape which binds and doesn稚 stretch,certain forms of something called 徒inesiology tape� are engineered tomimic human skin, with the ability to stretch to up to 190% of originallength but still retain 痴nap-back� or recovery. To achieve this, aweave in the tape will stretch in only one direction and the tension ofthe weave is engineered to mimic the same elasticity as skin. Thismeans that the tape can lift the skin away from the soft tissueunderneath the skin, thus promoting blood flow and lymph drainage. Akinesiology tape like this can also be used to stabilize muscles and jointsthat have been sprained or hurt. Unlike braces and sleeves thatconstrain and reduce blood flow, tape can provide support and stabilitywhile still allowing for increased blood flow, making it well suited to therepair of localized muscle groups.

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#11: Topical Anti-Inflammatories

Ingredients:Arnica, magnesium, epsom salts, MSM,

menthol, aloe vera

Pain relief, reduced bruising/swelling,blood flow

Brands:Traumeel, Ancient Minerals, ActionWipes

Arnica works by stimulating the activity of white blood cells whichprocess congested blood, and by dispersing trapped fluids from jointsand muscles and bumped and bruised tissue. It also has anti-inflammatory and anti-bacterial qualities and it is these that help toreduce pain and swelling as well as improving wound healing.

Additionally, magnesium regulates calcium levels. As calcium works tocontract muscles, magnesium relaxes the muscles, creating a state ofbalance. When the body contains excess calcium, deposits build up onthe artery walls. With sufficient magnesium, those deposits disappear,clearing the arteries for increased cardiovascular health.

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Nutrition Techniques

Anti-Inflammatory Diet Vitamin C Proteolytic Enzymes Fish Oil Iron BCAA’s Phenocane Glucosamine Chondroitin

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#12: Anti-Inflammatory Diet

Sugar --> acidity --> inflammation Tips:

Avoid cereals/grains/sugars/nightshades/processed fatsEat dark skinned fruits/vegetablesCold-water fishNutsGreen tea

Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may alsoraise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods willincrease inflammation in your body. This is partially due to the unhealthy fats used in preparing andprocessing these foods, especially trans fats and saturated fats. Processed meats such as lunch meats, hotdogs and sausages contain chemicals such as nitrites that are associated with increased inflammation andchronic disease.Saturated fats are also found in meats, dairy products and eggs. While all of these foods are importantsource of minerals and vitamins, you don't need the extra saturated fat. These foods also also contain fattyacids called arachidonic acid. While some arachidonic acid is essential for your health, too mucharachidonic acid in the diet may make your inflammation worse. Be sure to choose low fat milk and cheeseand lean cuts of meat, which will not promote inflammation.Diets high in sugar have also been associated with inflammation, obesity and chronic disease such asdiabetes. Eliminate high sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals andcandy.Another possible source of irritation comes from the nightshade family of plants. Whole fruits andvegetables are important to eat for their vitamins, minerals, and natural antioxidants. However somevegetables like potatoes, tomatoes, and eggplant may actually make pain from inflammation worse. Thesevegetables are part of the nightshade family of plants and contain a chemical alkaloid called solanine.Solanine can trigger pain in some people. While there isn't any formal research findings that back the claimabout nightshade plants, some people believe they get relief from the symptoms of pain and inflammation.

Diet is a key part of inflammation-fighting, and some foods have amazing anti- inflammatory properties.Here痴 the overview of a eating plan: -Avoid cereals and grains. Among the top culprits are breakfastcereals, non- sprouted bread, and pasta. Instead, choose gluten-free cereals, or whole grains like quinoa,amaranth, and millet. -Eat dark-skinned fruits and vegetables. Pomegranates, cherries, blueberries,plums, artichokes, spinach and broccoli are excellent. -Eat cold-water fish. Salmon and mackerel are best.-Drink green tea. Or take a green tea extract, like Thermofactor. -Eat nuts. Walnuts, almonds, pecans,pumpkin seeds, and flaxseeds are highly effective anti-inflammatories. Here is a sample daily meal planthat fights inflammation: -Breakfast: 1 cup cooked quinoa with handful of blueberries, 1 tablespoonalmond butter and dollop of yogurt. Take glucosamine chondroitin prior to breakfast -Mid-morningsnack: Plum, 1 cup unsweetened pomegranate juice, or handful of cherries. Include 1 handful of walnuts,pecans, or pumpkin seeds. -Lunch: Steamed broccoli with one baked sweet potato and 2 boiled eggs. -Mid-afternoon snack: One slice sprouted bread with goat cheese and avocado. -Dinner: Steamed spinach withsalmon cooked in olive oil and seasoned with sea salt, cayenne and turmeric. -Dessert: 1/2 bar darkchocolate dipped in yogurt. -Post-Workout: take vitamin C, branched chain amino acids, and iron

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#13: Vitamin C

Collagen/connective tissue formation Enzyme activity Antioxidant 1-2g Risk

Gut discomfortSugar

Back in the 1940痴, during World War II, physicians began routinelygiving their surgical patients 1000 mg of vitamin C daily for three daysbefore surgery, followed by 100 mg of daily C during recovery. Thesedocs reported in the British Journal of Surgery reported that wounddisruption, or failure of wounds to heal properly, decreased by 76 percent. They then found a a three- to six-fold increase in wound strength,reported in the New England Journal of Medicine, and then Russianresearchers showed that surgical patients who supplement with VitaminC are discharged from the hospital one to two days earlier, compared toindividuals who receive no Vitamin C. This all makes perfect sense,since Vitamin C plays a critical role in collagen formation, and collagenis the primary component of connective tissue, and is essential forrepair and healing. Vitamin C also increases the activity of enzymescritical to normal metabolism, works as an antioxidant that limits free-radical damage to tissues, and boosts the growth of fibroblasts andchondrocytes, which are cells that produce connective tissue fibers andcartilage. Sure, your gut might hurt a bit at 1000 mg of Vitamin C perday, but your wounds and injuries could certainly heal faster. Just doyourself a favor and don稚 get your C by chugging orange juice, sincethe OJ is high in acid-producing sugars that can actually retardrecovery,

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#14: Proteolytic Enzymes

Trypsin/Chymotrypsin/Papain/Bromelain Anti-inflammation, Protein digestion,

Protein activation Empty stomach Examples

WobenzymesRecovereasePineapple/Papaya

The inflammatory process starts when the body is assaulted in somemanner. This can be tissue damage due to injury, such as twisting anankle or being cut, or invasion by a foreign assailant, such as bacteria,viruses or—according to some sources—undigested food seeping fromthe digestive tract into the bloodstream.In most cases, the body responds instantly with a full frontal attack. Ahost of chemical compounds known as inflammatory mediators regulatethe entire process. These include histamine, prostaglandins, kinins,leukotrienes and a group of plasma proteins making up the complementsystem. Their function is to choreograph the vascular and cellulareffects of inflammation.Blood flow to the injured area increases, while blood flow away shutsdown. Blood vessels become more permeable, fluid seeps into thetissues, and the capillaries become engorged. These events all result inthree of the four cardinal signs of inflammation: swelling, redness andheat.How Do Proteolytic Enzymes Function?Enzymes work with the body’s innate mechanisms to promote healingand allow inflammation to progress naturally. They support theproduction of various cytokines, activate large proteins, such as alpha-2-macroglobulins, and slow the clotting mechanism, which provokes ahealthier healing response.

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#15: Fish Oil

High Omega 6:Omega 3Eicosanoids

Prostaglandins/cytokines

Cell membrane/growth/delivery Others

Flax/HempUdo 3-6-9

omega 6 eicosanoids are pro inflammatory,omega 3 fats produce anti inflammatory eicosanoidsf you want to avoid oils that have been exposed to this refining, bleaching, anddeodorizing process, look for either cold-pressed or unrefined on a product’s label.Both terms mean that a mechanical process was used to extract the oil rather thanchemicals.Udos:organic flax seed oil;organic sunflower seed oil;organic sesame seed oil;rice and oat germ oils;organic coconut oil;organic evening primrose oil;lecithin (guaranteed GMO-free);vitamin E;antioxidants (tocotrienols); androsemary oilNutrient interventions may provide benefit; specifically there is plausible biologicrationale for administering n-3 fatty acids (n-3 FAs) found in fish oil to patients withALI, as n-3 FAs decrease formation of eicosanoid inflammatory mediators.

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#16: Iron

Ferritin/injury correlation Hypoxia -> fatigue -> injury Esp. for females Risks

Stomach Upset Toxicity

Meat, poultry, fish,eggs, dark veggies Ferritin pyrophosphate

Research at the Center for Sports Medicine in San Francisco examined101 female high school runners were monitored over the course of across-country season, and found that runners who were injured hadaverage ferritin levels that were about 40-per cent lower than thosefound in non-injured runners. The runners with the lowest ferritinconcentrations had twice as many injuries as the runners with highestferritin. What the heck does that have to do with Iron? Simply put,ferritin is your body痴 critical iron storage protein. The idea is thatsince iron is a key component of hemoglobin, the compound whichcarries oxygen to muscles and other tissues, it's possible that athleteswith low ferritin have decreased oxygen delivery to tissues, becomefatigued more easily during workouts and races, and then end up withexhausted muscles that are less able to stabilize and support the kneesand ankles � which were incidentally the two primary sites of injury inthe study above. Furthermore, Medicine and Science in Sports andExercise suggests that low ferritin might also decrease the rate at whichmuscles and connective tissues are repaired, allowing minor injuries tomutate into major problems.

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#17: BCAA’s

Leucine, isoleucine, valine Decreased inflammation/inflammatory

markers Examples:

Recoverease (also includesproteolytic enzymes)Protein PowdersMethionine/cysteine/glutamine

Theoretically, after digestion once protein is broken down into individualamino acids these amino acids can either be used to build new proteinsor be burned as fuel to produce energy. If the athlete's diet is adequatein nutrition then the above "essential" amino acids will be used forprotein synthesis which is optimal for advanced human performance. Itshould also be noted that essential amino acids are not produced in thebody such as non-essential amino acids, but rather obtained throughproper nutrition.For example, another study performed by Ohtani et al (29), a thoroughbefore and after analysis concluded that markers for physicalconditioning, fitness, and endurance greatly improved. In fact, only 2.2g of the amino acid mixture three times a day significantly improvedother physiological markers such as: red blood cell count, hemoglobin,hematocrit, serum albumin, fasting glucose, and a decrease in creatinephophokinase (p<0.05), suggesting increased hematopoiesis andglycogenesis, and rapid alleviation of muscle inflammation by the aminoacid mixture.

In addition to the BCAA痴, methionine, cysteine, and glutamine arethree other beneficial amino acids for endurance athletes. The first twocan stimulate production of glutathione, a powerful antioxidant thatassists in recovery from intense exercise bouts, as well as supportingimmune and liver function. Glutamine also helps to preserve andrebuild lean muscle tissue.

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#18: Phenocane

Ingredients: Curcumin Phenyalanine Boswellia Nattokinase

Alternative to NSAID’s

Curcumin: Curcumin is a widely recognized anti-inflammatory. It hasproven in studies to be as effective in reducing inflammation ascortisone.Curcuminoids: These are the sub particles that make up curcumin.Curcuminoids are the extremely potent, reduced parts taken fromcurcumin, which is reduced from the herb called turmeric. Curcuminoidshave been found to be very powerful COX2 inhibitors and are the keyingredient of Phenocane Curcumin Plus.dl phenylalanine: Otherwise called DLPA. DLPA is a beneficial aminoacid that is noted for helping the body maintain higher levels ofserotonin. Serotonin is a hormone produced in the brain that promotesgood feelings and has been proven to elevate mood, which then helpsreduce feelings of pain.Boswellia: Boswellia is an herb that is also fairly well-known for itsability to inhibit COX2 in the body. It operates by a slightly differentmechanism than curcuminoids, causing it to enhance and maximize theCOX2 inhibiting activity of Phenocane Curcumin Plus.Nattokinase: This enzyme has been found to help reduce blood clots,thus, diminishing possible negative side effects from Phenocane as aCOX2 inhibitor. Nattokinase is derived from the vegetable cheesecalled Natto, which is a popular soybean food in Japan.

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#19: Glucosamine Chondroitin

Components Amino sugar/cartilage formation + repair Carbohydrate/water retention, elasticity, enzyme

inhibition

Risks Blood pressure Shellfish allergies Efficacy?

Combine Proteolytic Enzymes Example: Capraflex

Glucosamine, an amino sugar, can promote the formation and repair ofcartilage. Chondroitin, a carbohydrate, is a cartilage component thatcan promote water retention and elasticity and also inhibit the enzymesthat break down cartilage. Both compounds are manufactured by thebody, and completely necessary for proper joint lubrication andcartilage regeneration.

Glucosamine and chondroitin all by themselves don稚 work too well.However, when combined with a cocktail of organic and naturalingredients, including traditional herbal and botanical joint support,collagens and minerals, the stuff gets magnified and works pretty damnwell. Here are three vital components you need to look for in aglucosamine-chondroitin blend: -proteases, like bromelain, papain,amylase, lipase, cellulase and peptidase� -natural anti-inflammatories,like cherry juice, ginger, turmeric, white willow bark, feverfew orvalerian� -a mineral blend, like calcium, magnesium, silica and l-carnitine�

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Example

IT Band Preventive

Anti-inflammatory diet Vitamin C/Fish Oil/Recoverease Massage

Phase 1 Ice/Electrostimulation/Cold Laser Phenocane + Capraflex Topical Magnesium

Phase 2 Magnets/Acupuncture Kinesiotape/Compression

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Additional Resources

BenGreenfieldFitness.com Podcast #’s:

35, 39, 45, 53, 74, 90, 105, 108

Pacificfit.net E-mail ben@bengreenfieldfitness.com