How To Survive Social Distancing If You Are An Exercise Fanatic

This is an interesting topic from a personal, practical, and consciousness level. I came by some of this knowledge the hard way and hope to pass that along to people who can benefit from it. I also hope to reach the people that are thinking right now “I can make the best of staying at home by only eating between 2 PM and 9 PM, increasing my resistance workouts, and doing more intervals or HIIT (high-intensity interval training)”.  You might be able to but there are some precautions along the way.

A couple of high points from my experience. About 10 years ago, I was out on the local speedskating track. I had just started warming up and noticed my heart rate monitor was at 160 bpm. I did not see that is being out of the ordinary and after another couple of laps my monitor started chirping away. The display read 240 bpm. There was also a warning light. I checked my carotid pulse and sure enough I was in atrial fibrillation. That began a 10-year saga of cardiac ultrasounds, stress tests, episodes of anticoagulation, cardioversion, and antiarrhythmic therapy. The ultimate diagnosis was lone atrial fibrillation. In other words, atrial fibrillation from no known structural cause. The likely cause was long periods of time of running my heart rate way beyond the maximum recommended heart rate for a guy my age.

Even before that I was out speedskating on the roads when I went down and ended up with a large abrasion over my left lateral thigh. My first thought was whether I should cover it with something. It was a clean abrasion that I had washed thoroughly and immediately and it looked good.  Over the next several days it no longer looked good and was clearly infected. In the emergency department was given an intramuscular injection of cephalexin with a number of capsules to take home.

Both of these scenarios highlight the fact that exercise related injury can lead to treatment in the ED (emergency department). During the time of a pandemic you do not want to end up in an emergency department. So the first lesson here is to avoid extremes and also high risk scenarios where you could end up with an abrasion, a cut, head trauma, fracture, a sprain, or any other sports injury that needs acute medical attention. I think there are practical ways around that but it also takes addressing the exercise fanatic mindset.

1.  Avoid the gym:

I can only speak for what happens in the men’s locker room but hygiene at the gyms I have been in is atrocious. It is the primary reason I stopped going to gyms even though my wife encourages me to go to her gym on a regular basis. There is also the problem of risky behavior. I got tired of seeing personal trainers trying to kill novices with some absurd exercise routine, the roid rage folks threatening one another, and having to intervene in order to prevent serious injury. You can only advise that teenager with a loaded barbell resting on his cervical spine that it is not a good idea so many times, before you get known as the old white guy who is a know-it-all.  Luckily many governors and mayors have shut these facilities down as a transmission risk.

2.  Maintenance not maxing out:

Most exercise fanatics collect a lot of data on their favorite exercise routines. You can certainly do it with smart phones and activity monitors these days but a lot of us also automatically keep track of reps, times, and maximums. For example on a day-to-day basis I can predict my maximum number of push-ups, pull-ups, back extensions, bicep curls, max power output on my ergometer, and max road speed on a bike. When you think like an exercise fanatic, you are always thinking about how to maximize those numbers. That also happens to be the periods of likely injury. I naturally hit a wall at about age 55. Up to that point I thought it was indestructible in terms of exercise tolerance. After that point, I questioned why I had been so foolish and not adhered to some basic rules like maximum heart rate.  First and foremost don’t push it like you are 20 when you are 40 or 50. Secondly, don’t push it to high age-appropriate levels when there emergency services are limited by a pandemic and you don't want to be an additional burden on that resource.

3. Avoid the typical Internet suggestions:

During this period of social isolation there are any number of exercise sites advising you on how to stay fit outside of the gym. They range from exercises that focus on specific body regions to replacing exercise equipment with everyday household items. Keep in mind that doing reps with a gallon of milk or a can of paint is not like using that Cybex machine at the gym. The biomechanics are completely different and even the grip can result in injury. Don’t take innovation too far when it comes to exercises that you are used to doing in a specific range of motion on well-designed equipment. Even mimicking that young aerobics instructor video and she does various leg extensions can be a problem. Start out with very few repetitions to make sure it is safe before you try the whole workout.  Even then there are exercise that are not appropriate for certain ages or injury patterns. Many athletes have learned this over a number of years from their physical therapist. Don't ever ignore the advice of a physical therapist. 

4. Stop immediately if you are hurt; don’t exercise until the pain is long gone.  If it doesn’t go you need an assessment.

Repetitive stress and overuse injuries are common with aging and you have to overcome the propaganda that you heard in high school or your early 20s that all you have to do is “shake it off” or that pain is somehow therapeutic. I first noticed significant knee pain when I had to carry a floor sander up three flights of stairs. It weighed about 250 pounds. I remember thinking as I went up that stairway: “It feels like my knees are going to blow out at any time”. I was about forty years old. By paying close attention to that feeling I have been able to preserve my knees for another 25 years. During that time they have served me well with thousands of miles of cycling and speedskating. I pay close attention to that joint stress perception when I am weightlifting or even doing push-ups or pull-ups. I plan to avoid any of those situations during the pandemic social isolation.

These are a few tips to avoid injury and needing medical care during a pandemic. To most people they are obvious. To exercise fanatics they may not be.  Being an exercise fanatic is an interesting conscious state. Reality testing is intact to a large extent. As an example I would never think that I could skate in the Olympics or cycle in the Tour de France. At the same time my personal goals were probably unrealistic for men my age and yet I reached many of them. The part of my reality testing that was not intact involved the basic denial of the aging human organism. For example, I recognized in a nick of time that my spine could probably not tolerate lifting large amounts of weight anymore. As we age, intervertebral discs degenerate and in many cases disappear. Osteophytes form. The old human spine is a lot less stable then the young human spine. That has implications for maximum load whether that load is a stack of weights or running.

I used to think that men were particularly prone to the exercise fanatic mindset but since then I have encountered many women with the same biases. A significant number of them continued to exercise when they were injured and ended up with permanent disabilities. Women may be more likely to be told that their exercise is “an addiction” because of the over exercising associated with an eating disorder diagnoses. They have that bias to live with that men generally do not.

Stay fit during this time by staying with what you know, taking it easy, and avoiding injury. If you are an exercise fanatic this is the wrong time to be pushing your limits - and you might ask yourself if there is ever a right time.  Even as a novice it is the wrong time to jump into a rigorous program because there is somebody selling it on the Internet and it looks good.

George Dawson, MD, DFAPA

Drinking Your Way To Your 90s.

The headlines recently have been unmistakable:

Drinking alcohol key to living past 90, study says

Drinking Tied To Long Life In New Study

Drinking alcohol increases longevity more than exercise, according to study

Alcohol more important than exercise for living past 90, study claims


Could these headlines be true?  After all, wasn't there a recent headline that said drinking alcohol was the largest single modifiable risk factor for dementia (1)?  Buried in some of those headlines are also secondary stories about political decisions that did not go well for the producers of some alcoholic beverages.  France's Health Minister Agnès Buzyn - a physician stated recently that alcohol is alcohol.  She went on to say that contrary to what French citizens are taught to believe about the health effects of wine it is no  different than drinking beer or distilled spirits and it is bad for health.  I think that we have been in the midst of a tremendous  amount of hype about alcohol, the specific types of alcohol, secondary natural products, the purported metabolic effects and the effect of alcohol on longevity.  The current headlines were the only ones I can recall where the positive effects of drinking alcohol was estimated to be on par with exercise.

I come at the problem from the perspective of an acute care and addiction psychiatrist. For 22 years, I worked at a tertiary care center that was also a Level 1 Trauma Center and it contained a burn unit.  At one point our medical director surveyed our admissions and determined that at least 50% across the entire hospital were there because of drugs or alcohol.  We saw every type of injury and chronic illness due to intoxicants and the patients with those insults often had markedly shorter life spans than expected.  How could alcohol use extend life?  Why was it seen as a common finding? Most importantly - why were all of these headlines surfacing right now?

Some of the articles named Claudia Kawas, MD and her work in the 90+ Study and Leisure World Cohort Study as the source for the headlines (2-4).  The Leisure World Cohort Study (LWCS) followed a group of 8,371 women and 4,828 men from a media baseline age of 74 for a period of 28 years or until death.  The group was located in a retirement community and were described as predominately white, middle class and well educated.  They were sampled at intervals with questionnaires that asked about their dietary habit including beverage intake in terms of alcohol and caffeine containing beverages and other types,  a number of activity levels, and total amount of exercise.  A large number of papers resulted from this study and are still being written as the continuation study of the members that survived into their 90s.  Dr. Kawas gave a presentation at a recent American Association for the Advancement of Science (AAAS) meeting on some of her findings and that appears to be what the headlines based on.

 From the LWCS group, there were several notable findings.  In terms of activity level (2), any activity of 1/2 hour per day or more reduced mortality risk 15-30%.  A broad range of exercise of various levels of intensity and whether they were done inside or outside.  Level of activity at age 40 was a predictor of activity in old age.  Relative Risks (RR) for all cause mortality were calculated for the activities and their duration. as well as the time spent.  After 3/4 of an hour per day the RR effect tapered off.  Sedentary activities like watching television had no significant impact on the RR.  The greatest observed risk occurred when activity levels were reduced due to injury or illness.  They found no survival advantage for a high activity level (1+ hours per day) compared to a moderate level of 1/2 to 3/4 hours per day.

The same group looked at the issue of alcohol intake in the LWCS group.  In their introduction they note that 4% of the annual mortality in the world is caused by alcohol.  They review some of the previous literature and the purported J - or - U shaped mortality curves for alcohol consumption - meaning higher mortality rates for abstainers, lower mortality rates for moderate drinkers (1-2 standard drinks per day), and higher mortality rates for higher levels of drinking. The response choices on the survey were for 1, 2, 3, and 4 or more drinks per day.  They also broke the sample down based on their responses drinking surveys in 1992 and 1998 to to stable non-drinkers, stable drinkers, starters, and quitters based on comparing their survey answers.  Three quarter of the sample drank.  Two drinks a day conferred a 14-16%  in decreased mortality irrespective of the type of alcohol.  At follow up there were more non drinkers than at baseline (36% versus 26%).  The quitters and starters acquired the expected mortality risks in each group.  They conclude that there was a small beneficial risk of alcohol on mortality of about 15% but qualify the result based on the study limitations.

The final dimension in this sample of the LWCS paper was a look at non-alcoholic beverages and caffeine content.  They looked a coffee, decaffeinated coffee, black or green tea, cola drinks (sugar or artificially sweetened), other soft drinks and sweetener combinations, and the amount of chocolate eaten (daily versus a few times per month.)  They found that there was a U-shaped mortality curve for caffeine consumption with peak protection at about the 100-399 mg/day.  They also found that consuming as little as one can a week of artificially sweetened soft drinks had a small increased risk of death (11-24%).  They looked at specifics and determined that 1-3 cups of regular coffee/day reduced mortality risk by 5-10% and drinking decaffeinated coffee or tea reduced risk by 5-9%.   Drinking sugar sweetened cola - had an 8% lower risk of death.  Infrequent chocolate users also had a reduced risk of death (3-9%).

Taken all together these three papers suggest that moderate levels of alcohol, caffeine, and activity are all consistent with longevity.  In order to look at the alcohol findings in perspective, I searched the literature for a meta-analysis of all of the alcohol x longevity studies and came up with an outstanding paper by Stockwell, et al  (5).  In it the authors look at and extensive analysis of existing alcohol effect on mortality studies and initially duplicated a J-shaped mortality curve based on 87 studies they included in their analysis.  They went back into that sample and corrected for abstainer biases such as including including former and occasional drinkers in the abstainer category.  They model four types of abstainer bias in their in the paper.  When those corrections are made or when only very high quality studies are used - the purported mortality advantage of moderate (1-2 standard drinks per day) - disappears completely.  I could not find any data from the LWCS studies used in this meta-analysis.  According to the author's selection criteria the LWCS data probably would have been eliminated because it was a cross sectional study.

That alcohol is not a heath food should not come as a surprise.  Any cohort of drinkers in their 90s suggests to me that they are biologically selected to survive the alcohol and that is probably why they are drinking into their 90s and not because of it.  Since the activity, caffeine, and diet soda effects noted in this study were collected using similar methodologies, that can be a cause for concern. The authors were careful to cite supporting data  and discuss the limitations.  Observational studies like the LWCS and 90+ Study add to the literature but it is necessary to keep these findings in perspective and consider the potential biases of the design.

At this time I have not found a similar meta-analysis for each of the other cases (activity level, caffeine consumption).

 

 George Dawson, MD, DFAPA


References:

All linked papers below are to free full text articles.


1: Schwarzinger M, Pollock BG, Hasan OSM, Dufouil C, Rehm J; QalyDays Study Group. Contribution of alcohol use disorders to the burden of dementia in France 2008-13: a nationwide retrospective cohort study. Lancet Public Health. 2018 Feb 20. pii: S2468-2667(18)30022-7. doi: 10.1016/S2468-2667(18)30022-7. [Epub ahead of print] PubMed PMID: 29475810.

2:  Paganini-Hill A, Kawas CH, Corrada MM. Activities and mortality in the elderly: the Leisure World cohort study. J Gerontol A Biol Sci Med Sci. 2011 May;66(5):559-67. doi: 10.1093/gerona/glq237. Epub 2011 Feb 24. PubMed PMID:21350247.

3:  Paganini-Hill A, Kawas CH, Corrada MM. Type of alcohol consumed, changes in intake over time and mortality: the Leisure World Cohort Study. Age Ageing. 2007 Mar;36(2):203-9. PubMed PMID: 17350977.

4:  Paganini-Hill A, Kawas CH, Corrada MM. Non-alcoholic beverage and caffeine consumption and mortality: the Leisure World Cohort Study. Prev Med. 2007 Apr;44(4):305-10. Epub 2006 Dec 29. PubMed PMID: 17275898.

5:  Stockwell T, Zhao J, Panwar S, Roemer A, Naimi T, Chikritzhs T. Do "Moderate" Drinkers Have Reduced Mortality Risk? A Systematic Review and Meta-Analysis of Alcohol Consumption and All-Cause Mortality. J Stud Alcohol Drugs. 2016 Mar;77(2):185-98. Review. PubMed PMID: 26997174.

Will Sitting Really Kill You?

This question should strike fear into the hearts of psychiatrists everywhere.  We do after all spend practically all day sitting.  I easily spend 8-10 hours, 5 days a week sitting in a chair and another 5 or 6 hours on the weekend.  Not all of that time is as comfortable as it sounds, but it certainly does not require a great deal of physical exertion.  This situation only got worse with the placement of computer terminals in every office.  When I first started working, I would walk down the hallway and randomly glance into office doors.  In order to look busy, the people in those offices would typically stare at a paper or papers on the desk or in their hands.  Now everyone is staring at the obligatory computer screen.  I won't digress into the massive problems associated with the computerized model but only point out how people have been immobilized by it.

Several years ago, I started to see stories about people who were exercising while they did their work.  I remember the first story showed an office where the person at the desk lost a significant amount of weight by walking on a 1 mph treadmill while he worked the phones and used his computer.  That was followed by the idea that it was healthier to stand all day than sit.  Suddenly there were people in my clinic standing at work instead of sitting.  And then I started to see the news stories suggesting that it was dangerous for person to sit at work.  Sitting at work could actually lead to a shorter life.  It could kill you.   They were the type of news stories that lead you to an immediate search of your memories to see if this could possibly be true.  Does it have face validity?  Has there been a hidden epidemic of deaths due to - (gasp) sitting.  I rapidly dismissed the idea as a combination of marketing and hysteria.  But the stories persisted.  There was an article from a reputable clinic that described how enzyme activation changed from the sitting to the standing position and that this had an effect on metabolism.  The usual concept for public consumption is that higher metabolic rates lead to more calories burned and weight loss.  It appeals to the American obsessions with calories, food, appearance, and weight loss.  Is there an easy way to trick the metabolism into burning off all of those calories I ate today?  Is there a hack?  Is it as easy as standing up at work all day?

I decided take a two pronged approach to look at this problem - review the whole idea of activity monitoring and examine the available literature.  The following graphic is the display of a Garmin vivofit2 activity tracker.  This tracker plots all activity in terms of steps.  If you are walking too slowly it does not count those steps.  During the setup phase it asks you to select a fitness level and it plots the number of steps per day based on the level you choose and your height and weight.  I chose the level at the 75% percentile or about 7500 steps per day.  So far it has not been much of a problem doing that especially because I work on a campus that requires a fair amount of walking.  The step plot only tells part of the story, because I also cycled 19 miles today, but that is not really indicated in the hour to hour plots - only steps.

Notice the red zones below the graphs.  The tracker emits a soft beeping sound and an extending red bar across the display if you have been "idle" for an hour.  You have to get up and expend about 200 steps to cancel the visual alarm.  The overriding question is whether a warning for inactivity is valid, especially in the case of a guy who just biked 19 miles the same day.  The graphic of that cycling is illustrated below.

It may not be readily apparent but during the time I was cycling, the activity monitor went into a mysterious mode of counting steps.  Not nearly enough to account for covering 19 miles, but it did put a green mark below the line indicating a high activity period.

I make a great example of the immobilized white collar worker who counters that problem with a lot of exercise away from work.  But I go into the endeavor with my eyes wide open.   I can see it now - the guy who thought he was going to live longer than anyone else.  I have already experienced this attitude.  One day I was walking down the hallway eating a granola bar and and one of my colleagues came up to me and said: "Do you think you are going to live longer than me?"  He was using the Socratic method to get at my unconscious motivations for eating a granola bar.  I tried to emphasize to him that sometimes a granola bar is just that and some people like me happen to like the way they taste.  But he wasn't buying that idea.

So if I do keel over, I apologize in advance to my widow and hope that my family will understand  that I present this data with the best of intentions.  I think that it is good data because it involves actual measurements rather than the usual epidemiological data that most of these studies provide.  I have been sitting behind a desk for at least 6 hours a day over the past 35 years.  In that time, I have had 4 exercise stress tests (one was a stress echocardiogram) and a CT scan of the heart.  All of them were negative.  On the CT scan of the heart my calcium score was 0.  For the first 20 years of that period, I was cycling about 200-250 miles per week between the months of May and October and either riding the equivalent time on an indoor trainer or speedskating the rest of the year.  The last ten years, the mileage figure has gone down to 100-150 miles per week with additional strength training.

What about the new sedentary science?  The early data is well summarized in a 2011 review by Proper, et al (2).  The authors reviewed the quality of the evidence and concluded that the evidence is strong for all-cause and cardiovascular mortality, moderate for diabetes mellitus Type 2, and poor for body weight/BMI, obesity, waist circumference, and endometrial cancer.  A very detailed epidemiological study (1) of five different categories of sitting time was very interesting because it showed a correlation of sitting time dose on mortality and it showed that effect persisted even if controlled for BMI, smoking status, and activity level when not sitting.  Suggested mechanisms included lipoprotein lipase activity and the effect of being sedentary on cardiac stroke volume and output.  The effect on lipoprotein lipase activity was not trivial with one study showing that activity restriction resulted in a 10 fold elevation decrease of lipoprotein lipase activity in red oxidative muscle fibers.   Subsequent studies show that breaking up sitting time has the expected positive effects on metabolic markers including triglycerides, waist circumference, and fasting blood glucose.  Some recent studies have looked at measures of endothelial function (3) and demonstrated that there is a measurable decline with 3 hours of sitting that can be countered by walking for 5 minutes at 2 mph every hour.  If replicated that has important implications for office workers who think they need to stand or walk on a treadmill continuously in order to prevent the problems associated with a sedentary work environment.  It also has implications for the kinds of exercise that we recommend to patients for prevention of metabolic syndrome and cardiovascular disease.  Although I am aware of no clear guidelines it may mean at some point that our sedentary patients may just need to get up and move around in a low intensity manner on an hourly basis and plan a more high intensity exercise at least once a day.  It also has implications for the patients we see who have not been moving much and have significantly abnormal lipids profiles like people who are admitted to hospitals and residential treatment centers who have been immobilized for weeks or months.  It may mean that medical therapy for dyslipidemia is not necessary until the patient is up and moving about for a while.  It may also have implications for the cognitive dysfunction noted with many psychiatric diagnoses.  In the past year I saw Roger S. McIntyre, MD present data on cognitive problems in bipolar disorder and major depression patients that were correlated with obesity and metabolic syndrome (5).  Impaired executive function persisted during periods of euthymia.  Interventions that impact those metabolic factors may have an effect in improving cognition.   A more recent review takes a look at the variables that may be important in the types of exercise used to break up prolonged sitting times (4).

  
My preliminary take on all of this data is that sitting may be dangerous to your health, especially if your BMI is high and you have other risk factors.  In many of these studies the effect size of sitting seem relatively robust independent of other risk factors.  The measurements of rapidly deteriorating endothelial function over a period of hours raises a lot of questions.  For example, most people are going to be sleeping at least 7 hours per night.  Is there the equivalent amount of deterioration over that time period, or are there protective mechanisms during sleep that prevent that problem.  The 2001 review classifies sleep as a sedentary behavior that does not raise energy level substantially above rest.  And what about the idea that these periods need to be broken up by low level exercise every hour?   What are the optimal times and exercises for doing this?  The validation studies for these measures seem daunting.  And finally what about the technology.  It is obvious from what I have posted here that it is at a primitive stage.  Different manufacturers are marketing different features.  One manufacturer has a device that claims to wake you up in non-REM sleep in the morning.   I chose my device as the only one that has a one year battery life.   Practically every other equivalent fitness monitor battery lasted from 4-30 days.  I could use a monitor that tracks more than steps.  My guess is that my current device picks up some other accelerations based on the fact that it characterized my 20 mile bike ride as "high activity" but gave me a negligible number of steps.  It also needs to do a better job detecting sleep instead of using my specified sleep hours as a way to not count inactivity.  The best example of that is my attempts to catch up on sleep on Saturday and Sunday mornings being counted as inactivity.  And finally, if I am logging into a manufacturer's web site to log activity on all of the devices I have purchased,  that interface  should do a good job of integrating all of that data in a logical manner and showing the relevant scientific parameters.  A few references would not hurt.  I understand that a move to using software on your personal computer is a step away from the domination of internet cloud enamored device companies but I can't imagine there is not a market for that and the best possible display of data.

All things considered, it looks like there might be something here.  One of my colleagues stated her opinion that these devices might be useful for people who don't do much exercise.  But is there is a separate effect of being sedentary on your metabolism that prevents you from getting all of the effects of high intensity exercise?  There are reports of long time endurance athletes and high intensity athletes either sustaining heart attacks or having clear coronary artery disease at angiography.  A basic study that I could not find was the effect of interrupted sitting on lipid profiles and BMI.  That would be a difficult study to do because of the effort it would take in a community sample.

For now, I will add activity monitoring to my other exercise routines and see what I can learn from it.


George Dawson, MD, DFAPA


References:

1:  Katzmarzyk PT, Church TS, Craig CL, Bouchard C. Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc. 2009 May;41(5):998-1005. doi: 10.1249/MSS.0b013e3181930355. PubMed PMID: 19346988.

2:  Proper KI, Singh AS, van Mechelen W, Chinapaw MJ. Sedentary behaviors and health outcomes among adults: a systematic review of prospective studies. Am J Prev Med. 2011 Feb;40(2):174-82. doi: 10.1016/j.amepre.2010.10.015. Review. PubMed PMID: 21238866.

3:  Thosar SS, Bielko SL, Mather KJ, Johnston JD, Wallace JP. Effect of prolonged sitting and breaks in sitting time on endothelial function. Med Sci Sports Exerc. 2015 Apr;47(4):843-9. doi: 10.1249/MSS.0000000000000479. PubMed PMID: 25137367.

4:  Benatti FB, Ried-Larsen M.  The effects of breaking up prolonged sitting time: a review of experimental studies.  Med Sci Sports Exerc. 2015 February 4, 2015, published ahead of print.

5:  Bengesser SA, Lackner N, Birner A, Fellendorf FT, Platzer M, Mitteregger A, Unterweger R, Reininghaus B, Mangge H, Wallner-Liebmann SJ, Zelzer S, Fuchs D, McIntyre RS, Kapfhammer HP, Reininghaus EZ. Peripheral markers of oxidative stress and antioxidative defense in euthymia of bipolar disorder-Gender and obesity effects. J Affect Disord. 2014 Oct 22;172C:367-374. doi: 10.1016/j.jad.2014.10.014. [Epub ahead of print] PubMed PMID: 25451439.

Attribution:

The chair photo at the top of this post is by Humanscale (shop.humanscale.com) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/)], via Wikimedia Commons.

Lessons From Physical Therapy

I remember the first time I experienced any significant knee pain.  My wife and I had just purchased an old house and as part of the sweat equity that young homeowners do we were going to refinish all of the hardwood floors ourselves.  If you have ever tried that, the most imposing part of the task is sanding all of the floors.  Hardwood floor sanders are very heavy pieces of equipment with cast iron bodies.  My first task was to carry this machine that I guess easily weighed over a hundred pounds up to a high second floor in our old house.  That was about 25 steps and a landing.  By the time I got to the top, it felt like both knees had bottomed out and were starting to creak.  At the time I was a competitive cyclist and training by putting in 200-250 miles on the roads and hills of Duluth, Minnesota.  I had never encountered this type of pain before during cycling, speedskating or weight lifting.   I compensated the best I could by taking the sander down just one step at a time and bringing it up and down again after we ruined the first staining attempt.  Eventually the pain went away, but I had learned several valuable lessons.  Cycling for example, did not cause any knee pain even after this acute injury.  I developed a strong preference for cycling and skating and decided to forget about running.

A couple of years went by and I developed some pain in my lateral knee.  I had already been diagnosed with gout in medical school and compared to gout pain most other musculoskeletal pain is minor.   My experience with physicians diagnosing gout was very mixed and I did not want to get a recommendation for medication if something else would work better.  Instead of seeing a primary care physician, I went in to see a physiatrist who happened to be a sports medicine doc.  He jerked my knee around and was satisfied it was stable and showed me some basic iliotibial band stretching exercises.   Within a week the pain was was gone.

My most foolhardy adventure in knee injuries was trying to extend my usual 40-50 miles training rides to 100 miles with no buildup.  I was out riding the roads in Washington County and remembered a theoretical 100 mile loop that I always wanted to ride.  It was a hot summer day, I felt very fast, and I had plenty of daylight so I took off.  At the 3/4 mark I was coming up a long steep grade and felt some left knee soreness that persisted the rest of the way.  My knee was burning when I stopped and I ignored it and did not ice it that night.  By morning I had developed a significant effusion and could not bend it.   I saw an orthopedic surgeon the next day who jerked my knee around, told me it was an overuse injury, and put my leg in a knee immobilizer.  Within two weeks I was out cycling again.

At other times I have allowed my body to get seriously out of whack.  After years of cycling I started to realize that I ended each session with severe neck and shoulder pain.  After numerous adjustments to the stem length on my bike, a physical therapist figured out I was was extending my neck too far to look up from my riding position and fixed the problem by modifications to my riding position and neck exercises.  At one point, I was almost exclusively cycling and got to the point it was painful to walk around the block.   The solution was again exercise modification and exercises to improve hip flexibility.  

All of this experience has led me to be very conscious of knees and other joints and keeping them in good working order as I age.  Not just my joints but the joints of my wife, family and friends.   It is kind of amazing to hear the emphasis on physical activity at all ages and yet there is no information out there on joint preservation or how to preserve your back.  Many people are surprised to learn that the circulation to intervertebral disks in the spinal column is gone at some point in the late 20s.  That makes biomechanics and muscle conditioning some of the most important aspects of joint and back function as you age.  It also makes physical therapy and exercise some of the most important tools to maintain musculoskeletal function with aging.   When I develop some kind of musculoskeletal pain, the first thing I do is call my physical therapist and schedule an appointment to see her.   She does an examination and an analysis of the biomechanics of the problem and tells me how to solve it.  I have been through the process many times with a physician and the main difference is that there is no biomechanical assessment, no actual manipulation at the time that may be useful, and no specific exercise program to make it go away and stay away.

The results of a medical evaluation are as predictable.  You have a diagnosis of muscle or joint strain.  Use ice or heat whichever one makes you feel better.  I have been told by rheumatologists that there is really no scientific basis for the heat versus ice recommendation only the subjective response.  And of course the recommendation for NSAIDs (non-steroidal anti-inflammatory drugs like ibuprofen) or acetaminophen.  I ignore the NSAID recommendations and take as few tablets of naproxen every year as I can.  I consider NSAIDs to be highly toxic drugs and avoid them even though they are effective.  I had a rheumatologist at a famous clinic tell me that the best evidence that NSAIDs were effective was the negligible amount of joint cartilage that was left when patients came in for joint replacement therapy.   Strong evidence that NSAIDs could knock out the pain as the joint deteriorated.   The only time that I was ever offered an opioid was when I had my first gout attack.  I was seen in an emergency department for severe ankle pain and discharged with a bottle of acetaminophen with codeine - a medication that is totally useless for gout pain.

In clinical practice I see a lot of people with chronic pain.   I notice that many of them are taking NSAIDs on a chronic basis and experiencing complications of that therapy like renal insufficiency.   I notice that practically nobody sees a physical therapist.  I notice that many people are now started on oxycodone or hydrocodone for mild sprains and injuries involving much less tissue injury than many of the injuries I have sustained during sports.   There are also many people who do not receive adequate advice on modifying their activities once an injury or series of injuries has been sustained.   For example, should a person keep running if they have sore knees, are 30% overweight, and have radiographic and physical exam evidence of degenerative joint disease?  Many people seem to have the idea that they can just wear out joints and have them replaced and the replacements will be as good as new.   Some will decide that it is just time to hang it up and start to sit on the couch and watch television.  They are surprised that their pain worsens with months of inactivity.   Some of the patients with back pain decide: "This pain is so bad that physical therapy is not going to do anything.  I am going to get surgery as soon as I can."  The widespread ignorance and neglect of musculoskeletal health is mind boggling to me.

I got into an exchange with an orthopedic surgeon in our doctor's lounge one day - over lunch.  He wanted to talk about narcissistic personality disorder and I wanted to talk about the biomechanics of the knee and hip joints.  It was a lively exchange and in the end he agreed with me about the huge importance of biomechanics during physical activity and as a way to prevent injury and degenerative disease.  It turned out he just wanted to hear about the personality disorder and did not have an opinion on it one way or the other.

I teach a lot about central nervous system plasticity in a neurobiology course that I give several times a year to different audiences.  Widely defined, plasticity is experience dependent changes in the nervous system.  There are a number of mechanisms that can lead to these changes.  Kandel and others have pointed out that these are the mechanisms of animal learning.  Two examples jump out of those lectures.  The first is a physical therapy example of knee extension exercises in the treatment of knee injuries.  It has been known for some time that quadriceps strength and balance through the knee are critical factors in knee rehabilitation and the prevention of future injuries.  Research in this area shows that increased quadriceps strength can occur in the same session.  The other example I use is a guy who wants to go to the gym to increase the size of his biceps.  He starts doing curls and within 6 weeks his strength has increased by 25% but there is no muscle hypertrophy.  His biceps diameter is unchanged.  What do these two examples have in common?

The common thread here is CNS plasticity and everything it allows us to do.  Plasticity will allow your to keep your joints healthy and relatively pain free if you allow it to.  You have to be willing to accept the idea that pain can come from deconditioning and biomechanical problems that are reversible by plastic mechanisms.  The only additional information needed is if it is safe to exercise and that can be provided by a physician and a physical therapist.

And the lesson for psychiatry?  Chronic pain patients certainly need to hear this information especially if they are deconditioned.   People addicted to opioid pain medications who are not getting any relief need to hear this information.  Patients in general with exercise modifiable conditions who see psychiatrists need to hear this message.  There is also a lesson for psychotherapy no matter how it is delivered.  Kandel's original example of plasticity was a psychotherapy session.  If your brain is modified by exercise there is no reason to think it can't be modified by anything from straightforward advice to more complicated therapies.   Success in that area can lead to the limited or no use of medications and a conscious focus on what is needed to maintain health like I discuss from my own experience.  I certainly don't take any medication for pain that physical therapy or exercise adequately treats.  The same argument can be applied to anxiety and depression that can be adequately addressed by psychotherapy or other psychological interventions.  On the other hand if most people don't know that physical therapy, exercise and activity modification successfully treats musculoskeletal pain and other problems they are unlikely to try.    


George Dawson, MD, DFAPA

Supplementary 1:  There are currently only 4 Medline references on biomechanics plasticity sports.  This seems like a promising area for sports medicine, physical therapy, and rehab medicine.

Supplementary 2:   The photo at the top of the page is an exercise I do to alleviate knee pain that I learned from the book The Knee Crisis Handbook by Brian Halpern, MD with Laura Tucker.  The exercise is called the quad set (p. 238) and although the author suggests a towel under the knee, I am doing it on a styrofoam roller.  This book contains a wealth of information on knee health.  I do not recommend doing what you see in the picture without reading the book.  I have no conflict of interests related to this book and purchased it online entirely for my education.

Supplementary 3:  I could not figure out where to fit it in above but after 25 years riding with 175 mm crankarms on my bike, I dropped them back to 172.5 mm.  The bike fit expert for my new bike was convinced it was a good thing to do.  My new bike rides so much differently it is difficult to know what to attribute to crankarm length.