Clipmarks | Doc Clips

Egyptian Security Arrests Several Christians for Praying At Home

Sat, 07 Nov 2009 23:05:34 GMT

clipped by: Antara
clipper's remarks: In other news, here is a link to the recent Obama/Egypt "PROMOTION AND PROTECTION OF ALL HUMAN RIGHTS, CIVIL,
POLITICAL, ECONOMIC, SOCIAL AND CULTURAL RIGHTS" resolution:

http://daccessdds.un.org/doc/RESOLUTION/LTD/G09/161/50/PDF/G0916150.pdf?OpenElement

Clip Source: www.aina.org

Egypt (AINA) -- On October 24, 2009 Egyptian State Security arrested a Christian Copt in the village of Deir Samalout, Samalout, Minia province, for praying "without a license." He was held in prison for two days before being released on "compassionate grounds." Maurice Salama Sharkawy, 37 years old, had invited Pastor Elia Shafik, to conduct the sacrament of the 'Anointing of the Sick' for his sick father, who had suffered a stroke. State Security broke into his house while the prayers were ongoing, handcuffed Maurice, put him into a police car and took him to a police station for interrogation.

Authorities accused him of carrying out "religious rites without a license" and "causing sectarian sedation" by calling a priest into the village. A number of his cousins living in the same family house and who attended the prayers were also detained with him.

State Security has placed Maurice under observation by three policemen.

Tags: welcome to the twilight zone, egypt, obama, freedom denied

Running Doc: How to prevent "marathon feet"

Fri, 06 Nov 2009 17:12:30 GMT

clipped by: Lexica
clipper's remarks: More:

Here are some things you can do to prevent and/or treat "marathon feet":

* Train on the same surface you plan to run on. If you are training for a marathon on roads, the treadmill or a soft track will not prepare your body for the pounding…

* After the race, and you are urinating normally…you may take [an NSAID] (e.g., aspirin or ibuprofen) unless your doctor has told you that you cannot due to a contraindication.

* Most important: Immediately upon returning home or to your hotel post-race, soak your feet for 15 minutes in an ice bath. This is the best way to avoid this middle-of-the-night pain.

Now, if you have pain the Monday after the event, 15-minute ice baths three times a day and [an NSAID] may be necessary for two days to ease the inflammation. If you feel bony tenderness, see a doctor sooner than later -- what you have may not be "marathon feet" but rather a stress or full fracture of a bone in your foot.
Clip Source: runningdoctor.runnersworld.com
I just finished the New York City Marathon, my first marathon
last night -- starting at about 3 a.m. -- both my feet started killing me. I could not walk! It hurt even to have my comforter rest on them! Is this normal? What is it? How can I prevent it?
what you write about is not at all uncommon and is actually the greatest complaint call I receive in the middle of the night post first-time marathon finish. As with most injuries and conditions, it is most easily prevented if understood.
What you are describing, if there is no bony tenderness or swelling, is what I call "marathon feet." In basic terms, it is inflamed soft tissues of the feet from the street pounding of the 26.2 (although also seen at the 13.1 distance as well) roads. We most commonly see this in people who have trained on softer surfaces
or who race in thin racing flats when they did not train in them. These inflamed soft tissues get more and more painful until it truly is hard to walk or even put a comforter over them.

Tags: running, running-doc, feet, pain, foot-pain

Running Doc: Why a pre-run antacid might help your stomach feel better

Wed, 04 Nov 2009 05:13:46 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

I was privileged to be on an expert panel

Frank Shorter (the only American Gold Medalist in the Olympic Men's Marathon)

had the best question of the day

"I used to take some antacid before I ran and it made me feel better when I finished. Any reason for this?"

One reason that high-performance athletes are so great is that they intuitively know what to do, how to train, and how to make their bodies maximize their ability. They don't know the science but there is usually science to back them up.

When anyone runs long distance, blood naturally is redirected to the legs

away from the stomach and normal peristaltic movement forward ceases or slows down

if you try to feed a runner after a race, what happens? They ruin your shoes!

with blood flow directed away from the stomach, the stomach lining had decreased blood flow and could not handle the acid load

Taking an antacid like Rolaids, Tums, Mylanta, or Maalox in a tablet or one teaspoon prior to the run helps buffer that acid

Tags: running, running-doc, health, nausea

Running Doc: Will drinking coffee really dehydrate me?

Wed, 04 Nov 2009 05:06:55 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

My husband says I should give up the coffee in the summer because the caffeine will dehydrate me.

Ellen: Continue to drink your coffee! Do not change your habits.

Your husband would have been correct if you asked that same question about a year ago. All the medical thinking backed up your husband's thoughts. Then, a number of studies showed that yes, caffeine is a dehydrating agent... if you use it for the first time and your body is not used to it. If caffeine is in your regular diet, it will not act as a dehydrating agent.

Some say caffeine is an ergogenic aid and pop No Doz to improve performance. As a physician, I do not recommend doing that, or increasing your normal caffeine consumption. Some still say that higher levels of caffeine put you at risk for heat illness. So stay within yourself and don't overdo it. And don't rub it in to your husband that you were right!

Tags: running, running-doc, health, nutrition, hydration, caffeine, coffee

Running Doc: What to eat and drink pre- and post-workout

Wed, 04 Nov 2009 05:04:43 GMT

clipped by: Lexica
clipper's remarks: French fries and chocolate milk, anyone?

More:

Post workout, a recovery drink that has carbs as well as added protein is best (in a 3:1 or 4:1 ratio of carbohydraterotein) so as to have amino acids available for repair. If you do not have a “recovery drink” be sure to eat protein in your next meal. Peanut butter and jelly sandwiches, pretzels, tomato juice, and chocolate milk are all good food alternatives to the scientific drinks. Many runners I know love French fries and chocolate milk after a marathon—it works great and you deserve the treat!

Clip Source: runningdoctor.runnersworld.com

Recovery drinks and foods are an important consideration and should be practiced in training.

In order to understand what to eat and drink, you need to understand what you are “recovering” from. When you exercise, muscle membrane breaks down on a microscopic level and there are mico-tears of muscles, tendons, and ligaments. Healing (and minimizing post-event muscle soreness) depends on having amino acids in your body to re-build the protein in these structures. One also should replenish carbs and fats that were used to provide energy. Therefore, a good diet all week that includes these food groups is important, as is a good pre-workout (or pre-race) meal.

My favorite pre-workout (or race) meal is the “Elvis bagel”

peanut butter and banana on a bagel

On hot days, I use a salted bagel to get extra salt in my system. (I don't use gels; I like real food.)

Timing before the run is individual and should be practiced in training.

Tags: running, running-doc, health, nutrition, recovery

Running Doc: Dealing with side stitches

Wed, 04 Nov 2009 05:00:37 GMT

clipped by: Lexica
clipper's remarks: More:

For relief: Stop. Take long, deep breaths. Stretch to the sky...then bend at the waist with your arms extended above your head to the opposite side. I call this the “swoosh” stretch, because you look like the Nike logo.

A word of caution, since I am a doctor: A side stitch can sometimes be felt all the way up to the shoulder. But this kind of pain may signal a heart attack, especially if it is on the left side and persists after you've spent a few minutes stretching. And if you get a side stitch each time you exercise, you could also have a problem with blood flow to the intestine. So if you experience these symptoms, see a doctor!

Clip Source: runningdoctor.runnersworld.com

Anyone who pumps his legs fast while breathing rapidly can get caught in the clenches of a side stitch

the phenomenon is not fully understood

a “side stitch” is most likely a cramp in the diaphragm—the large muscle located between your lungs and abdomen that controls breathing

often caused when the diaphragm isn't getting enough blood during exercise

how a “side stitch” most likely happens: Pumping your legs increases the pressure on your abdominal muscles, which press up against the diaphragm. At the same time, rapid breathing expands your lungs, which presses down on the diaphragm. The dual pinching from above and below shuts off the flow of blood and oxygen to the diaphragm. Then the diaphragm muscle cramps.

food itself may add to the diaphragm's distress

Prevention has been shown to be best accomplished by eating less fatty food and eating further from your workout

With better endurance levels, the incidence of getting the stitch will decrease.

Tags: running, running-doc, health

Running Doc: When is it smart to drop out of a race?

Wed, 04 Nov 2009 04:12:27 GMT

clipped by: Lexica
clipper's remarks: More:

The physician's caveat: These "rules" do NOT apply if you take a pain med before you run! As you know, I never recommend NSAIDs when you run, but also do not believe in taking preventive meds to stop you from feeling the pain in the first place. Pain plays an important role, in that it helps you to know when to stop. Masking the pain prevents you from knowing when to stop and may lead to a more serious injury.

Clip Source: runningdoctor.runnersworld.com

The key to understanding when to continue is understanding what our normal running and walking "form" is. During training, take notice of what your form looks like. Then, if you encounter pain that changes that form, either in training or on race day, it is time to stop. If you continue with a compensatory form, you will hurt something else or further that injury, increasing your down time. Time to stop and get checked out by a sports physician before you do further damage.

That said, I know that you will not stop on race day if you can possibly finish. A good "rule of thumb" is that if you can slow down—and still maintain your regular form—you are safe to finish. Afterward, please see a doc to find out why this happened and have it fixed before you begin a downward spiral.

Tags: running, running-doc, injuries, health, pain

Running Doc: Beer actually is good for what ails you (in moderation)

Wed, 04 Nov 2009 04:08:52 GMT

clipped by: Lexica
clipper's remarks: This is excellent news, since Spiritualmonkey and I have already been making plans for post-marathon recovery, and they include peanuts and beer.

Clip Source: runningdoctor.runnersworld.com

beer actually does have some medicinal purposes. In moderation, obviously.

Having one beer per day has been shown scientifically to prevent kidney stones

a 40% less chance of kidney stones in those who drank one beer per day

studies now seem to suggest that drinking a beer after running a 10-K or more reverses that "marathon kidney" physiology that changes the way one handles salt and sets up hyponatremia. Drinking the alcohol re-directs the physiology to handle fluids normally—i.e., faster

And...we all know it is a good replenishment of carbs! ;)

Tags: running, running-doc, nutrition, hydration, beer, health, research

Running Doc: Why I don't recommend overuse of Gu and gels

Wed, 04 Nov 2009 04:05:24 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

My running coach has said that I should try gels or Gu every 45 minutes as well as sports drink to be better supplied nutritionally for the event. What do you think?

If you were at a barbeque on the weekend and on the buffet was barbequed chicken, salad, and lots of other "real" food, or an iced bowl of gel or Gu packets, which would you eat? Of course you would go for the real food. I absolutely prefer, without a doubt, smart food choices during your training and on race day

You should be drinking a sports drink and doing the salt in training as a prep for race day, as I've said in previous blogs.

Overuse of gels and Gu, I have found, makes my runners and walkers not feel as well

Science has shown us that if you have a sugar load once, at "the wall" (about mile 17 on the marathon

you'll increase your sugar enough to finish feeling strong. Try this in your training and see how you feel.

You have the glycogen on board already for fuel and only need one boost to prevent bonking

Tags: running, running-doc, nutrition, fueling, food

Running Doc: More on post-marathon recovery, especially if flying

Wed, 04 Nov 2009 04:01:48 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

After finishing a marathon, everyone, to some extent, is dehydrated

by eating and drinking normally, your fluids return to normal within 24 hours

When flying within 24 hours of finishing a marathon, one needs to take special care

Follow Coach Jenny's marathon recovery tips to the letter

When you get back to your hotel, do not forget the ice bath and iced foot bath

Two hours after you finish the race, do a light jog until you break a sweat (you have therefore raised your body temp 1/2 a degree and made your muscles like warm taffy), then do your normal stretching routine

Carefully monitor your hydration status, looking for lemonade-color urine

Clear urine

you're drinking too much

iced-tea-color urine, too little

Before getting on the airplane, "do the salt" just as at the marathon. It will help you maintain your fluids throughout your dehydrating flight

I do not recommend flights longer than two hours on marathon day

because of needed recovery time

Tags: running, running-doc, health, marathon, recovery

Running Doc: Why you shouldn't get a massage right after a race

Wed, 04 Nov 2009 03:52:24 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

marathon medical directors and race organizers who understand running physiology have limited massage in finish areas

medical science has taught us that it is not the best thing for runners at this time

When you run a race, your body uses its energy stores and makes lactic acid as a by-product

If you have a massage within the first two hours of finishing a race, you move that acid around, causing more cellular damage and more soreness and inflammation the next day

After two hours, the body naturally buffers this acid (returning it to a neutral pH); then it is advisable to get a massage to move by-products out of your muscles

for less soreness the next day

Ice and ice bath when you return home.

Cool showers for a day or two. Warm water or heat will cause more inflammation.

Stay away from ICY HOT and BIOFREEZE and the like. They work by a chemical that again makes inflammation “hotter.”

Try to get a massage anywhere from two to six hours after finishing

Tags: running, running-doc, massage, health, research, recovery, healing

Running Doc: Some of the Doc's basic beliefs and orientations

Wed, 04 Nov 2009 03:31:49 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

I was lucky to have learned “clinical methods” from Dr. J. Willis Hurst

an old-fashioned doctor who

made sure that we all understood a basic premise: Nothing replaces a thorough history from the patient. If done well, a physical examination should be “confirmatory,” as Dr. Hurst said, and lab tests and x-rays help the treatment plan. In other words, he said, never order a test unless you plan to do something with the result.

Clip Source: runningdoctor.runnersworld.com

I look at surgery as the failure of all treatment options

Clip Source: runningdoctor.runnersworld.com

I strongly believe that a treatment should have a strong scientific basis and research published in refereed journals to back up that treatment

These detoxifications are not based on the strong science I am talking about

That is not to say that they mightn't have some proved benefit in the future. Indeed, the research may catch up with us later. Such was the case with creatine, which had anecdotal evidence before real evidence that it increased muscle size

Tags: running, running-doc, philosophy, evidence-based-medicine

Running Doc: The importance of Vitamin D

Wed, 04 Nov 2009 03:24:59 GMT

clipped by: Lexica

Clip Source: runningdoctor.runnersworld.com

Vitamin D is important in maintaining organ systems, decreasing cancer risk and helps regulate Calcium and Phosphorous absorption. It is made in the skin coupled with UV exposure.

Low levels of vitamin D can cause muscle cramps, spasms, osteoporosis, increased risks of infections as well as diseases like Rickets and multiple sclerosis.

natural sources of vitamin D

I have started to look for this in my practice in those who get side stitches and muscle cramps. I found low vitamin D levels in these patients, and supplementation with 2,000 units per day cured their symptoms. (These people said they already were eating the above foods.)

we cannot, in everyone, pinpoint “why” they are vitamin D deficient. More research is being done to figure this out. My suggestion is that you ask to have your vitamin D levels tested at your yearly physical, along with your other labs. If they are low, a simple vitamin may be necessary to bring your level to a healthy one.

Tags: running, running-doc, vitamin-d, health, nutrition

Running Doc: More about runners & baby aspirin

Wed, 04 Nov 2009 03:21:28 GMT

clipped by: Lexica
clipper's remarks: More:

The important point is to get this word out. Bring this blog with you to your primary care practitioner so that he or she can look at the research, who did the research (Dr. Siegel is one of this country's valuable resources, who helped the understanding of hyponatremia and now coronary thrombosis in marathoners from his Harvard lab along with researchers nationally), and why we are all excited about creating an offensive against “sudden death” while running one of our races.

Clip Source: runningdoctor.runnersworld.com

In response to the spirited discussion of my previous post -- about the recent news that marathon running can cause platelet activation in asymptomatic individuals and therefore cause a cardiac event (and my subsequent advice that runners should take a daily baby aspirin) -- I thought I should make some important points

The importance of this news is huge

Dr. Arthur Siegel’s research is exquisite in showing that the running of a marathon activates the platelets that cause a clot in a coronary artery, decreasing oxygen to the tissue and a cardiac event. Every time a runner goes down at a marathon, we all ask, “How could we have prevented this? If at all?” Knowing the cause in a participant with normal exam, bloodwork, and stress tests helps us to make the baby aspirin recommendation. Realize that everyone has some plaque that can be activated -- even very healthy eaters and exercisers.

A discussion with your primary care provider is essential in weighing the risks and benefits

Tags: running, running-doc, health, research, heart-attack, aspirin

Running Doc: Pre- and post-race tips for newbies

Wed, 04 Nov 2009 03:17:08 GMT

clipped by: Lexica
clipper's remarks: More:

The day of your race, eat the same as you do on long training runs/walks…my favorite pre-race meal in training: the “Elvis Bagel” (peanut butter and banana on a bagel)…

After the event, within 2 hours of finishing, have a recovery drink with protein in it. There are commercial products but chocolate milk works as good as all these scientific mixes…

“Marathon feet” are common to get in the middle of the night post race…This again is due to inflammation of the soft tissue structures and easily preventable. When you get back to your home or hotel room, a simple immersion in an ice bath for 15 minutes will prevent this happening to you!…

Do not get a post event massage until a minimum of 2 hours after finishing the race…Do not try any new stretches or have someone stretch you out again until 72 hours have passed…

Give yourself two or three days of rest before starting your training again. Try a nice swim in these days, but allow yourself some recovery time.
Clip Source: runningdoctor.runnersworld.com
Running or walking a half or full marathon distance is not a walk around the block. Even with the best of training, you will not feel “normal” at the finish. Of course you will have done the salt, drunk for thirst, taken a baby aspirin, and run/walked within your limits so nothing physiologically is “wrong.” You will feel tired -- exhausted, even -- and your muscles and feet will ache from the repetitive exercise you have performed over hours on race day. Expect this. Think of it as “getting your money’s worth”!
To prevent or really lessen post-event muscle soreness, follow these guides
Practice proper eating in training
No new shoes or clothing for race day
No new stretches or stretching out
if you have a new ache or pain, get checked by a sports doctor early so it doesn’t mushroom
Practice only drinking for thirst and drinking the sports drink that will be on the course of your event; check the event web site to find out what sports drink they will be serving.

Tags: running, running-doc, health, marathons