This is our very first Facebook Live Video feed! We notice that so many people struggle with feeling run down after working out. They are eating healthier and exercising, yet they feel miserable! Why is that? Well in this video I am going to share with you why it happens. The reason you get more tired when you are eating healthy and exercising and what you can do to fix it!
Weight loss becomes much more challenging when you are dealing with knee pain. You know you need to lose weight, so you try your best to work as hard as possible to make positive progress. However, during your quest to lean up, you notice your knee pain is only getting worse! What a double edged sword! You need to lose weight to take pressure off your knee, but the more you exercise to lose weight, the worse the pain gets. What should you do?
How much impact does one pound have on your knee?
We tend to think that 1 extra pound of body weight adds one pound of pressure to the knee, but that would be inaccurate. Think about your walking motion for a moment. When you walk you transfer all of your weight from one leg to the other leg. There is a period of time when all of your weight is only on one leg and the other leg is swinging in the air. The impact you are having on your knee is not equal to one pound, but instead is equal to 4 lbs (specific to those with osteoarthritis in a recent study). That means that the extra one pound of fat (or even muscle) has an impact of 4,800 pounds for every mile walked. If you are ten pounds overweight, that is equivalent to 48,000 pounds of extra compression on your knee joint. If you were curious why your knee was hurting so much, this might give you a better idea as to why that is occurring.
Ending the Cycle of Knee Pain
I call it an endless cycle for people with knee pain. You exercise to lose weight to take the pressure off your knee, but the more you exercise, the worse the knee pain gets. So what can you do to combat this? One of the first things that our crew at Medical Fitness Pros does is do an assessment on your knee. It’s important to see what the knee and the supporting structures are doing. Do you have a tight IT band? Are you not firing your vastus medialis correctly? Do you have swelling or have you lost muscle in your quad due to a previous injury or surgery? Do you have arthritis? It’s crucial that you discover what the problem is with your knee so that you can get back on track as quickly as possible.
Building a Stronger Foundation
Once you identify the knee problem it’s important that your first step is taking care of the knee. But according to the article the weight is the problem, right? However, by pushing the body as hard as you can to lose the weight, you will potentially set yourself back with a more severe, longer term injury. So at Medical Fitness Pros we focus on nutrition as a crucial beginning step, along with low impact activity that doesn’t negatively impact the knee. As we build the strength back to the knee structure we can begin pushing our clients harder, helping them burn more calories, pain free.
Some of the things we look at involve the vastus medialis recruitment, IT band, quad bulk, and range of motion. Every situation is a little different and it’s important that a program is individualized.
The Weight Loss/Knee Pain Dance
With any joint pain it is a delicate balance between taking care of the joint and pushing someone so they get the results they desire. It can be very frustrating at times when our body doesn’t do what we want it to do. However, other body parts can be used during that time period to keep the progress going, and then as the joint gets better, you can start pushing it harder again. For us at Medical Fitness Pros, we have specific protocols that we use in order to ensure we are progressing at a safe pace. Moving too fast will only hurt the joint again, and we never want to see someone slip backwards. What happens when things aren’t improving?
When Knee Pain Only gets Worse
Sometimes the knee pain never seems to get better, and may continue to get worse instead. In that situation we advise our clients to see a physician in order to get it looked at. You can’t out exercise a meniscus tear. Even when you have temporary relief, there are times that a physician or surgeon may be the only option. We never wish that for any of our clients, but we have a duty to do what’s best for our clients long term results, no matter what.
What does a Medical Fitness Pros program look like for someone with Knee Pain that wants to lose weight?
When you come in with knee pain we perform a full assessment and consult with your physician (if they have seen one recently). Our job during the assessment is to help you know the best path to take to achieve your results. We will focus on a nutrition plan that will help you start losing weight. We will then devise an exercise program that is safe for you so you can achieve your goals. You will have homework that will be crucial to you getting the results you need (stretching, foam rolling, strengthening exercises). Our goal is to make you independent of us, so it’s imperative that you follow the directions we give you. We will focus on your entire body so you can start getting stronger and feel better. As your knee continues to feel better we will continue to progress your program.
Knee Pain Testimonial
This is a recent testimonial from someone who came in to see us for knee pain. She wasn’t focused on the weight loss aspect as well, but she was dealing with a lot of pain when she came in.
When I first came to Medical Fitness Pros I was struggling to recover from a knee surgery I’d had three months earlier. I had completed physical therapy but when I tried to take walks or exercise on my own my injury flared up and the pain made it impossible to continue. I was very frustrated about my condition and could not seem to find a solution on my own. I learned about Medical Fitness Pros and that they used specific medical protocols for various injuries. This appealed to me because I wanted to get back in shape but was very concerned about not injuring my knee further. Jason listened to my concerns and seemed to know how to immediately put me at ease. He assigned me to Michaela and she began an exercise protocol designed for knee replacements. Michaela has been the best trainer I have ever had, and I have had several. She was encouraging, supportive and also very careful with my knee. She demonstrated every exercise and designed every workout to be different and interesting (she would call it “new and fun!”
Contact Medical Fitness Pros
If you are suffering from knee pain and want to lose weight, give us a call at (281) 500-6055 or fill out the contact form below. We want you to succeed and fulfill your goals with as minimal pain as possible. We’ll work with you to get you on the right path to healthiness and happiness.
Source: Messier, S.i, July 2005: vol 52: pp 2026-2032. News release, John Wiley & Sons Inc.
Today we want to answer a question we get from many people who contact us around this time of year.
Q: Can I use my HSA or FSA account for purchasing personal training?
A: Let me start by giving you a little background on what HSA and FSA stand for. I am going to answer as generally as possible because there are a multitude of scenarios. Please check your plan in order to determine what statements apply to you.
FSA – Flexibile Spending Accounts
FSA – Flexible Spending Account (or Flexible Spending Arrangement) is non-taxable account that you put money into throughout the year to pay for some out-of-pocket health care costs. It can be used for medical expenses. FSA’s typically have a maximum contribution of $2,500 per year, and generally has to be used by the end of your enrollment year. At times you are able to carry over an amount (up to $500) or extend the time (2 1/2 extra months). but you need to check with your employer to find out what rules apply to you. Essentially, you need to have a good idea how much you expect to spend throughout the year so you don’t lose what you invest into you FSA.
HSA – Health Savings Account
HSA – Health Savings Account is also a non-taxable account that you can withdraw from for qualified medical expenses. These plans are becoming more popular because of the rising cost of insurance premiums. Many people choose this route to lower their monthly insurance payments, but still have money to put aside in case a medical emergency occurs. I personally don’t know of any limitations on how long you have to use it, but I do believe there is a limit to how much you can contribute each year.
Using HSA or FSA for Personal Training
Using an FSA or HSA for personal training services is possible, but it has to be done properly. If you want to hire a personal trainer to help you lose 5 or 10 lbs, I personally believe you could get yourself in trouble very quickly. For instance, the penalty for using an HSA inappropriately is a 20% tax penalty on the inappropriate goods purchased. But it’s not all bad news. We have several clients who use our services and pay with either an FSA or HSA account. Many of them have a goal of weight loss, but they also have another condition that is made worse by excess weight (diabetes, high blood pressure, arthritis, back pain, knee pain, etc…). Medical Fitness Pros is also recognized as a facility that can work with medical conditions by insurance carriers. So the answer is, YES! you can use your HSA or FSA for personal training at Medical Fitness Pros.
I have one last point I want to make. Just because we can take HSA and FSA accounts does not mean that you are automatically allowed to. We do have restrictions so we will never abuse the system. We do musculoskeletal screenings, consult with your physician to let them know the plan you are going to work on, and complete paperwork on an ongoing process to keep track of your progress. Because of the screening process that we use, our communication with your physician, and our focus on making sure you are using your HSA or FSA appropriately, you can use your flexible spending account with us, but.
If you have some money left in your HSA or FSA this year and you would like to see about the possibility of using it for personal training services, contact us. We would love to find a way to help you improve your health and we are so glad that HSA and FSA accounts are eligible for those who need it. Contact us today to find out more information by calling 281-500-6055 or filling out the form below.
If you are trying to lower your handicap, the TPI fitness program (Titleist Performance Institute) we offer is excellent for helping you stay more consistent in your game, improve the distance on your drives, and help you get through your round pain free. Graham Knight is certified through Titleist for fitness programs for golfers. In this video Graham is sharing a fitness tip that you can do at home that will allow you to improve your glute strength and improve your golf game.
The golf exercise that Graham is demonstrating is the Single Leg – Single Arm Deadlift. It is excellent for engaging your glutes and hamstrings. This exercise will also help you with your posture that is so crucial for helping you stay pain free during your golf game.
This exercise will help you work on your balance as you stand on one leg and reach towards the floor. Few golfers realize that balance is crucial to improving your power. Your balance is your foundation when you play golf. As your balance improves, your ability to increase range of motion and generate more power, increases. It all starts with the foundation though. With an unstable foundation, you will never achieve your potential you are capable of with your golf swing.
If you are interested in getting started with Graham on a Golf Fitness Program, contact us right now.
Take a look at Part 2 of Graham’s video to learn a second simple exercise you can do to improve your golf game.