Challenge #8- The Squat

Thanks Team “Ripped-Eh” for the fun challenge. Complete 25 squats in a row twice a day for the entire week. Squats are a great functional exercise to increase leg strength and fire our big muscles to help to ramp up our metabolism.

One point will be given to each participant for fully executing the challenge 5 of 7 days and posting a great “squat photo” on Facebook at the end of the week. A bonus point will be awarded to challengers who complete 50 squats twice a day for the entire week (7 out of 7 days).

Points to remember about the perfect squat:  Feet shoulder width apart, weight on your heels through the motion, back straight & chest up through the movement.

I often say that my hard work as a surgeon is actually the easy part of the whole equation. I get to go home on my own two feet (usually), exercise, and participate in family life and work – all the regular things that define quality of life for me. For the surgical patient, in this case me, all these normal activities are in suspended animation until the body heals.

The recovery process for my surgery (peroneal repair + brostrom) can be broken down into separate distinct stages each important but different.

First, safe execution of surgery, anesthesia and pain control.

As the patient surgery is the one you have the least control of. My advice is to pick a surgeon that you can trust and trust that they will take care of you. I trust all of my partners and any one of them would have done a great job. For this surgery I put my fate in Dr. Hyers’ hands.

Anesthesia is best in the calm, relaxed and trusting patient. I chose to have a regional block at the level of the knee, the same as I recommend to my patients. Although somewhat scary to thi

nk of someone giving me needles at the knee the experience was very good. Dr. Donovan sedated me (ok I fell asleep like a baby with a small dose) and when I was aware again my foot was numb.

The idea behind numbing before surgery is the concept of pre-emptive analgesia. My brain was not to feel any pain stimulus at the time of surgery and for quite awhile after. I used to say to expect 12 hours of numbness but for me the block lasted 36 hours – and I loved it! I was still sedated for the surgery and the first 12 hours or so are somewhat a blurred recollection even though in the recovery room I felt wide awake and alert.

Secondly, my recovery at home.

I went home the afternoon after my surgery and the first 36 hours were spent in a quiet state with my foot elevated. I watched TV, read a book and wrote some emails (not sure the intellectual content was real high on these in hind site). Everything I did, I did with my foot elevated.

The tricks of the trade that helped me:

I used the cold therapy frequently and my family was kind enough to keep the cooler water cold. We used frozen water bottles instead of ice cubes that turned out to be a great trick and avoided running to the store for ice.

I used an anti-inflammatory to keep the inflammation down. Pain and inflammation are directly linked and although you need some inflammation to heal (normal healing pathway for your body) my goal was to prevent excessive inflammation.

I had pain medications available if I needed them. Narcotic pain medications are a double edge sword and my bias was to minimize their use. They do not help you heal but rather help you deal. Pain medications come with side effects like constipation and drowsiness. For me I was able to avoid them by using all the other strategies.

Electrical stimulation was my last trick. Electrical current, via leads attached to the skin, can deliver a low level electrical current (tens unit) as an effective strategy that has been used for years as part of chronic pain management and physical therapy. These same leads can deliver a higher current to keep a small contraction in my calf muscles so as to avoid some of the atrophy inherent in surgery. The low level

contractions can also enhance healing by decreasing swelling (muscle contraction helps pump blood).

For the first 7-10 days after surgery go SLOW. Control the swelling and pain and it will pay dividends for your entire recovery – it did for me.

And…. be nice to your family – you are their hostage!

Next topic: Using crutches and the scooter safely.

Challenge #7- Army Physical Fitness Test

Thank you Kevin Runyon and the  684^th ASMC Team for your great challenge idea. Complete the Army Physical Fitness Test. Count how many push-ups you can do in 2 minutes (ladies, real push-ups, not on your knees). Count how many sit-ups you can complete in 2 minutes (see picture below for form), and complete a two-mile run. Perform each exercise with a 10-minute rest period between each activity.   The test must be completed in that order.

The Pushup event measures endurance of the chest, shoulder and triceps. When conducting a pushup your body should form a straight line from shoulders to ankles.  A correct pushup is conducted by lowering your entire body, as a single unit, until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Resting on the ground, removing hands or feet from the ground, or excessive bending are not allowed.

The situp measures strength of abdominal muscles. Lower your body until the bottom of your shoulder blades touch the ground.  Soldiers must not bounce off the ground, allow his or her feet to break contact with the ground, or remove hands from the back of his or her head.

The two-mile run is used to assess aerobic fitness and leg muscle endurance.  While it is permitted to pace a soldier during the run, physical contact (pushing or pulling) is not allowed. After the run soldiers to leave the finishing area and proceed to the designated cool-down area.

Calculate your total score using the calculator here- enter your counts and time for each exercise along with your age. Points are awarded for each exercise category according to your age. Report your total score along with your picture completing the challenge.  You will receive a point for completing the challenge and posting your picture on Facebook. In addition, the top 3 scores among females and males will receive a bonus point.

Good luck!

Challenge #6- Hit the Metro Parks

We have been very lucky this winter in Ohio and have been enjoying very mild weather; so its time to hit the Metro Parks for a walk or run.

The challenge for this week is grab a friend and take a walk or go for a run in one of your favorite parks. Receive a point for completing the challenge. There are many benefits of exercising outside in the winter. Read more here.

For Columbus Challengers, here is some information about the Winter Hike Series at our Metro Parks.

Don’t forget to take your picture completing the challenge and post on the OFAC Facebook page.

Have fun and enjoy the sunshine this week!

OFAC LASER THERAPY OPEN HOUSE
WEDNESDAY, FEBRUARY 22, 2012 , 6:00PM-7:30PM

Come together with physicians, staff, patients and friends of the Orthopedic Foot & Ankle Center for an evening of information, a free consultation with our staff, and a chance to win the latest treatment for toenail fungus or spider veins- FDA approved laser therapy.

EDUCATIONAL PRESENTATION  6:15-6:45PM

OFAC’S Dr. Jennifer Swan will share her insights into stubborn fungal nail conditions and unsightly leg veins with an emphasis on recent advances in prevention and treatment options.

ATTEND TO SAVE AND WIN:

• Door prizes and giveaways throughout the evening.
• A grand prize drawing for a complete Toenail Fungus Laser Therapy treatment package valued at $700 or two FREE Leg Vein Laser Treatment sessions valued at $600. You’ll receive an additional entry for every guest you bring, too.
• Special savings of $200 on a $900 Toenail Fungus Laser Therapy treatment package or receive $50 off each Vein Laser Therapy Treatment when you schedule your treatment package the night of the Open House.

TO LEARN MORE, CALL 614-895-8747 OR VISIT WWW.ORTHOFOOTANKLE.COM.

Challenge #5- Let’s Go Dancing

Thanks Insane in the Membrane, our friends in Georgia; great idea.

The challenge is: Go Dancing. You can go out to a club, ballroom dancing, dance to the Wii, whatever. Individuals will get a point for completing 2,000 dancing pedometer steps and posting a pic to the OFAC facebook page.

One additional point given to the team that has the highest cumulative dancing steps/team member ratio.

The Perfect Plank

Our challenge is to record the maximum amount of time that you can hold the position of a “perfect plank” as demonstrated by our model Diane Berlet.

For the basic plank you start on your elbow and knees, with the hands locked together. The elbows are under the shoulders. The legs are straightened and the pressure is applied to the balls of the feet with legs shoulder distance apart. Face the floor, keep your back straight and do not stick your bottom in the air. The reported result is the best you achieve in the week. Remember that poor form does not count.

The plank is an excellent exercise to build your core muscles. It will aid your posture, unload pressure from your spine and improve your performance in any sporting activity.

Points will be awarded to everyone who shares their high time for the week and their plank picture on Facebook.  A bonus point will be awarded to the top 10 times for the fitness challenge, and top 5 times in the health challenge. The highest times in each category will receive and additional bonus point (2 total bonus points).

Good luck and happy planking.

Week #3 Challenge- The Stair Step

Back by popular demand this weeks challenge is the stair step- easy enough to do in your own home or challenging enough to climb the steps at Alum Creek.  Health Challenge participants, climb 10 flights of stairs (1 flight = up and down), Fitness Challenge participants, climb 20 flights (1 flight = up and down).

If there are no stair cases available for you to use, then we will accept using a piece of equipment at the gym, but it has to be a stair climber not a stair stepper.

Remember, please post your pictures on Facebook to receive credit.

Good Luck!

Challenge #2- Share your healthiest breakfast

We all know breakfast is one of the most important meals of the day, but sometimes the most difficult to fit in. This week, share your healthiest breakfast. Calculate the total calories, fat and protein content.

3 egg whites, 2 veggie sausage patties, and a medium orange, and a cup of coffee. 285 cal; 6.4 g fat; 28.7 g carbs; 31.4 g protein

Challenge #2 Example: Dr. Berlet’s Breakfast

Protein shake with banana (265 calories, 3.6g fat, 45g protein). A 100 calorie whole wheat sandwich thin with peanut butter and banana (calories 290, 12g fat, 17g protein). Although there is considerable fat in the peanut butter it has reasonable protein and seems to get Dr. Berlet through most of the morning without feeling hungry.

For your weekly challenge, take a picture of your healthiest breakfast, share your picture along with all of your statistics on the OFAC Facebook page.

Here is some great information that explains why breakfast can help control your weight, click here.

Challenge #1- 5K Run/Walk

Complete a 5K Run/Walk (3.1miles).  Join us for Frist on the First at the Westerville Medical Center or complete one on your own during the first week of the competition.

The 5K can be done inside or outside, grab a friend and make it fun. The deadline to post a picture of yourself participating in the challenge or showing your completed time is due on the OFAC Facebook page by Sunday, Jan. 8.