Tag Archives: sports medicine

5 Ways to Train Like an Olympic Athlete

5 Ways To TrainThe 2014 Winter Games are underway in Sochi. Have you ever wondered how an Olympic athlete trains and prepares for their shot at a gold medal? James Bicos, M.D., Orthopedic Surgeon & Sports Medicine Specialist; consulting physician for the USA Olympic Gymnastics team and Barry Franklin, Ph.D., Director of Cardiac Rehabilitation share five tips on training like the world’s best athletes:

1. Set a goal and stick with it. “For many Olympic athletes, this is a lifetime of work for them. It consisted of setting goals, meeting those goals, and then setting new ones to aspire to be the best,” says Dr. Bicos. You can do this with all parts of your life. Just remember that not reaching your goal is NOT a failure. Evaluate what happened, make changes and try again!

2. Be healthy! The saying “We are what we eat” has some truth to it.  Stay away from fatty foods, junk food and caffeinated/carbonated beverages. Don’t rely on fad diets – if it is too good to be true, it probably is.  You are better off eating a well-rounded diet, coupled with a good exercise regimen.

3. See your physician! Endurance exercise, especially when vigorous, is a double-edged sword: it both protects against and can trigger cardiac events. Cardiac events are likely triggered by undetected cardiovascular disease, most notably, hypertrophic cardiomyopathy or clogged coronary arteries. Both of these abnormalities can often be detected via appropriate screenings, such as those being offered by the new Beaumont Cardiovascular Performance Clinic.

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5 Most Common Sports Injuries | Stay off the Bench

by James Bicos, M.D., Orthopedic Surgeon & Sports Medicine Specialist; voted Top 10 Sports Medicine Surgeons by Sports Illustrated for cartilage issues

(Photo by Brad White/Getty Images)

(Photo by Brad White/Getty Images)

The Major League Baseball regular season is over (go Tigers!) with teams playing a total of 2,432 games since April. That’s a lot of throwing, batting, running and sliding, as the MLB disabled lists can attest. The New York Times has kept a running calculation of which players are currently on each team’s disabled list and how much those players are costing their teams while recovering from injury. The cost of being injured, though a little more expensive than for you and me, isn’t that much different for the average person.

If you are a weekend warrior and you injure yourself, there’s the potential that you’ll miss work, be unable to perform everyday tasks or function normally. That means lost wages and a lower quality of life. That’s why prevention and treatment of common athletic injuries are crucial components in keeping you off the bench—and off the disabled list.

barLow Back Pain: Matt Holliday (St. Louis Cardinals)
Those who’ve suffered with low back pain know how it can affect everything from work, sleep and even sitting at the dinner table enjoying a meal with the family. Low back pain is usually caused by overuse and ligament strain and the good news is that it usually gets better on its own after a few days or weeks. St. Louis Cardinals slugger Matt Holliday was forced to take three games off for a bad back with his team fighting to make the playoffs in September. “I just think it tightens up every once in a while,” Cardinals Manager Matheny told MLB.com. “I think people with bad backs understand it just happens. It comes and goes.” Holliday already missed 10 games in July with a hamstring injury (more on this soon), costing his team roughly $1.1 million while he recuperated.

Treatment and prevention advice: Severe cases of low back pain require a trip to your doctor, but for nagging pain, rest and proper treatment helps the recovery process. Once the pain is gone, exercising your core is the best way to keep low back pain at bay. Working glutes, hamstrings and the abdominals will help stabilize the body and spinal mobility exercises will help keep your back healthy for activity.

barPlantar Fascitis: Albert Pujols (Los Angeles Angels)

Even MLB superstars aren’t immune to plantar fasciitis, caused by repeated stress on your feet which causes pain in the tendon that runs along the arch of the foot. Some people, like Los Angeles Angels star Albert Pujols, battle through the pain until it becomes too intense to resume activity. In Pujols’ case, he ended his season early after dealing with foot pain for months, putting the $16 million player on the disabled list.

Treatment and prevention advice: Plantar fasciitis might seem like a minor ailment, but it can become a major pain if not treated properly. Proper footwear is one of the best preventative measures, as is a dedicated regime of stretching before and after activity. Once you start to have symptoms of plantar fasciitis, proper post-workout treatment and dialing back your activity could prevent a prolonged stint on the bench.

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Injury prevention tips for high school athletes

by James Bicos, M.D., Orthopedic Surgeon & Sports Medicine Specialist; voted Top 10 Sports Medicine Surgeons by Sports Illustrated for cartilage issues

hs_sports_injuriesFall high school sports are right around the corner. Whether you’re playing football, tennis, volleyball, running cross country or playing golf, these quick tips well help you avoid an injury that may cut your playing season short.

  1. Learn proper warm-up and cool down routines. Don’t forget the cool down! It helps with muscle recovery and you can also use the time for a mental review.
  2. Do not increase your training more than 10% per week. Studies have shown increased rates of injury with increasing routines too quickly.
  3. Eat a balanced HEALTHY diet! Avoid caffeinated beverages. Drink your water and stay hydrated.
  4. Get plenty of rest – sleep allows your body time to recover and regain energy.
  5. Don’t ignore pain! Achy pain is fine, as long as it gets better with rest. Always tell your coaches or parents if pains persists to avoid issues such as tendonitis or stress fractures.  Remember, you are in the game for life!

Dr. Bicos and Kelly Delind, physical therapist at Beaumont Hospital, Grosse Pointe, were on Fox 2 Doctor (Aug. 7) for the Doctor Is In web chat providing answers to your questions about preventing and rehabilitating sports injuries.

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Beaumont sports medicine docs are P-T-Pers, baby! | NCAA Tournament

Photo courtesy of the Palace of Auburn Hills

Photo courtesy of the Palace of Auburn Hills

As many NCAA basketball fans fill out their March Madness brackets and choose an eventual winner, Beaumont orthopedic surgeons and sports medicine specialists, Drs. Guettler, Bicos and Biglin are preparing to serve as the official team docs for the NCAA Division I 2nd and 3rd rounds at the Palace of Auburn Hills.

The three docs will be there for all six games, as well as the team practices, which begin today. Because the physicians are covering all of the games at the Palace, they’ll be the official team docs for both local schools – Michigan State University and the University of Michigan.

We’ll be posting updates of their experience through Saturday. Check back or subscribe for updates!

We asked each physician about their expectations going into the tournament:

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Stay on the slopes: Prevent skiing and snowboarding injuries

by James Bicos, M.D. and Joseph Guettler, M.D., board-certified orthopedic sports medicine surgeons, Beaumont Health System

Skiing/snowboarding safetyMillions of people across Michigan and around the country enjoy skiing and snowboarding during the winter months. Despite widespread popularity of these sports, few participants really prepare for the amount of stress carving up a slope can put on the human body. Many snow sports injuries can be prevented through common sense, proper equipment and proper conditioning.

The most common types of skiing or snowboarding injuries are caused by dangerous terrain, collisions and falling or exiting lifts. Issues that can increase your risk of injury include:

  • fatigue and time spent on slopes without adequate rest
  • faulty or improper equipment
  • dehydration
  • altitude sickness
  • not observing posted warning signs
  • skiing or snowboarding above your ability level

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Preparing for (and surviving) Black Friday

by Joe Guettler, M.D.

The quarterback dives for the end zone to win the game with a last-minute touchdown to clinch the championship.  The collegiate basketball player leaps over his opponent to dunk the ball for an overtime win at the conference finals.  The Olympic sprinter lunges forward at the last second to break the ribbon and claim the gold medal.  The Black Friday Shopper rushes toward aisle six after standing in line for 45 minutes to claim the store’s best doorbuster deal.

What do all of these “athletes” have in common?  It’s quite simple – they all need to warm up before their “big win” moment.

Now, you  might not consider yourself a high level athlete when you take the minivan and sneak out to snag some deals on Friday morning, but I would contend that you need to think like an athlete to have ultimate success on Black Friday. Continue reading

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