How Muscle Reacts to Injury and Rehabilitation

Muscles atrophy (get smaller) following broken bones, surgery, or serious illness. British researchers summarized the way in which muscle react to disuse rehabilitation. Following injury or illness, muscles are resistant to normally anabolic stimuli such as myostatin, which normally retards growth, and stimulates biochemical pathways to promote muscle protein synthesis and growth.

Rehabilitation exercises cause mild inflammation, which triggers the growth of satellite cells and muscle cross-sectional areas.

Nonsteroidal anti-inflammatory drugs, which slows down muscle rehabilitation. Intensely training athletes should minimize the use of these drugs when recovering from an injury.

(Journal of Applied Physiology, 110: 555-560, 2011)

Shape Up Your Digestive System

It is not always pretty, but your digestive system plays an important role in keeping you healthy. By processing the foods you eat and providing your body with the nutrients it needs to remove waste, it can help you avoid problems such as constipation and heartburn. Here's what to do:

1.) Eat at regular intervals throughout the day

2.) Don't hold it in when you "gotta go" to the bathroom

3.) Avoid fatty, fried foods that upset your stomach

4.) Exercise on a regular basis

Question of the Week:

Q: I like to work out solo, but what are the benefits of a spotter?

A: A spotter can play two roles during your workout: He can observe that you lift with proper technique to avoid injury, and he can prevent heavier weights from falling from your hands.

Your spotter also serves to compliment your final lift by lightly helping you raise the weight when it seems you just cannot go any further.

Very often, this gentle aid will allow you to perform that last rep, which is critical for building muscle strength. Generally, spotters are necessary for upper-extremity workouts such as the bench press or arm work with barbells.

-Carly M.

"QUOTE OF THE WEEK"

"It is remarkable how ones wits are sharpened by physical exercise"

liny the Younger

-Pliny the Younger