Art of Prevention

This Solo episode is about all things regarding the ACL or Anterior cruciate ligament. I discuss the prevalence of this injury, and the huge toll that this injury makes on individuals that sustain this injury, and our medical system.  The goal of this episode is to equip the listener with the basic understandings of the ACL, what it does, and also predictive factors associated with tearing of the ACL. Next week I will be releasing my conversation with Dr. Alyssa Wischmeyer DPT who has 10 years of experience in rehabilitating ACL injuries, as well as personal experience with rehabilitating her own ACL injury. Below is an outlive of the episode, as well as many of the peer reviewed publications that I drew information from to create this episode. References Khayambashi, Khalil, Navid Ghoddosi, Rachel K. Straub, and Christopher M. Powers. 2016. “Hip Muscle Strength Predicts Noncontact Anterior Cruciate Ligament Injury in Male and Female Athletes: A Prospective Study.” The American Journal of Sports Medicine 44 (2): 355–61.Larwa, Joseph, Conrad Stoy, Ross S. Chafetz, Michael Boniello, and Corinna Franklin. 2021. “Stiff Landings, Core Stability, and Dynamic Knee Valgus: A Systematic Review on Documented Anterior Cruciate Ligament Ruptures in Male and Female Athletes.” International Journal of Environmental Research and Public Health 18 (7): 3826.Paterno, Mark V., Bin Huang, Staci Thomas, Timothy E. Hewett, and Laura C. Schmitt. 2017. “Clinical Factors That Predict a Second ACL Injury After ACL Reconstruction and Return to Sport: Preliminary Development of a Clinical Decision Algorithm.” Orthopaedic Journal of Sports Medicine 5 (12): 2325967117745279.Petushek, Erich, Agnethe Nilstad, Roald Bahr, and Tron Krosshaug. 2021. “Drop Jump? Single-Leg Squat? Not If You Aim to Predict Anterior Cruciate Ligament Injury From Real-Time Clinical Assessment: A Prospective Cohort Study Involving 880 Elite Female Athletes.” The Journal of Orthopaedic and Sports Physical Therapy 51 (7): 372–78.Woo, S. L., J. M. Hollis, D. J. Adams, R. M. Lyon, and S. Takai. 1991. “Tensile Properties of the Human Femur-Anterior Cruciate Ligament-Tibia Complex. The Effects of Specimen Age and Orientation.” The American Journal of Sports Medicine 19 (3): 217–25.

In this episode I sit down with Lucie Hanes; Dual sport athlete and mental performance coach. Lucie Just got off of an amazing summer in both the athletic realm as well as in her mental health coaching business (insideoutathlete.com).  She not only placed 2nd in the notoriously difficult leadville 100 amongst females, but she also broke into the 5.14 rock climbing grade by climbing the 7pm show in Rifle Colorado. Each of these accomplishments alone are lifetime objectives for many individuals. In the episode we talk about how her struggles over the past few years have made her into the powerhouse athlete that she is today. We also talk shop on how mental training has been incredibly important in balancing her life to be successful in all arenas. I even managed to get a few of her tips and tricks she uses with herself and her athletes to ensure the mental aspect of training is working WITH and not AGAINST your physical factors. This episode is a great one if you are trying to progress in your athletic endeavors, while also keeping your life balanced. I highly recommend working with Lucie, or at the least checking out her website and awesome newsletter. Her website also has a bunch of links to her freelance writing for outdoor magazines, and other websites. You can find Lucie at: insideoutathlete.cominsta: @insideoutathlete 

In this episode I sit down with Dr. Alec Dragelin. He is a rehab chiropractor based in Nashville TN. I have know Alec since chiropractic school where he was a mentor to many other students as well as myself. Since school he has accomplished many things both professionally as well as in the fitness realm of his life.  He has been a runner all of his life, but during college a sickness abroad made him reflect on his health and broaden his health focus to include strength training and nutrition. He is now an avid Crossfitter and also ultra endurance runner. He gives us insights from both clinical and personal experiences as we talk about action plans for weak points in athletes, how he overcame a disc herniation to run an ultramarathon three months later, and even a little bit of clinical talk about rehabilitation. We go deep in this talk, but I believe it has something to offer every one whether you are a clinician, athlete, or a coach. You can find more info about Dr. Alec's practice by visiting www.thelabrehab.cominstagram: @dr.alec.dragelinIf you are in the Nashville area and are dealing with an issue I highly recommend reaching out to Dr. Alec. His clinic is located at 747 Douglas Ave Suite 111Nashville, TN 37207If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

In this episode Dr. Nic explores the topic of fear surrounding injuries. Is fear a good motivator for us to do the right things in order to avoid the negatives of injury and time on the bench? We discuss real life examples of how we can find weak points, and then educate individuals based on these weak points. Not to instill fear, but to empower individuals and to create a plan of action that will decrease the individuals chances of being injured. By the way much of the "weak point" paradigm was stolen from a recently recorded interview with our good friend Dr. Alec Draglin, a rehab chiropractor from Nashville TN. Be on the lookout for that interview to be published in the coming weeks. A few sources used to create this episode: Petushek, Erich J., Dai Sugimoto, Michael Stoolmiller, Grace Smith, and Gregory D. Myer. 2019. “Evidence-Based Best-Practice Guidelines for Preventing Anterior Cruciate Ligament Injuries in Young Female Athletes: A Systematic Review and Meta-Analysis.” The American Journal of Sports Medicine 47 (7): 1744–53.Roosevelt, Franklin D. (Franklin Delano), 1882-1945. Franklin D. Roosevelt's Inaugural Address of 1933. Washington, DC :National Archives and Records Administration, 1988.https://www.hubermanlab.com/episode/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitnessO’Sullivan, Peter, Joao Paulo Caneiro, Mary O’Keeffe, and Kieran O’Sullivan. 2016. “Unraveling the Complexity of Low Back Pain.” The Journal of Orthopaedic and Sports Physical Therapy 46 (11): 932–37.

Description: Welcome to a special Q&A episode of the Hour of Prevention podcast. In this episode, we dive into your most pressing questions about creatine, its uses, benefits, and potential impact on various aspects of performance and health. Join us as we explore topics like the effects of creatine on rock climbing performance, its interaction with protein intake, its influence on endurance athletes, long-term usage considerations, and even its potential impact on testosterone levels. Discover the science behind creatine supplementation and how it could enhance your fitness journey. Tune in for expert insights and answers to the questions you've been curious about. Don't miss out on this informative and engaging discussion!Timestamps:0:00 Introduction to the Q&A episode1:15 Exploring the effects of creatine on rock climbing performance3:30 Understanding the energy systems utilized in sport climbing6:45 Why creatine might lead to feeling more pumped and sore10:10 Addressing the correlation between creatine and protein intake13:20 Clarifying how creatine impacts muscle growth and composition17:05 Examining the relevance of creatine for endurance athletes20:30 Strategies for incorporating creatine in endurance training24:15 Potential benefits of creatine for bone health and stress injuries27:50 Long-term usage of creatine and its impact on health31:10 The question of cycling creatine on and off for optimal results34:25 Insights into the relationship between creatine and testosterone37:15 Wrapping up the Q&A session on creatine supplementationJoin us for an insightful discussion that delves into the science and practical applications of creatine supplementation. If you've ever wondered about the potential benefits, usage, and effects of creatine on different types of athletic performance, this episode has the answers you're seeking. Don't forget to like, subscribe, and share with fellow fitness enthusiasts!Creatine overviewHeaton, Lisa E., Jon K. Davis, Eric S. Rawson, Ryan P. Nuccio, Oliver C. Witard, Kimberly W. Stein, Keith Baar, James M. Carter, and Lindsay B. Baker. 2017. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports Medicine 47 (11): 2201–18.Creatine and bone cells Gerber, I., I. ap Gwynn, M. Alini, and T. Wallimann. 2005. “Stimulatory Effects of Creatine on Metabolic Activity, Differentiation and Mineralization of Primary Osteoblast-like Cells in Monolayer and Micromass Cell Cultures.” European Cells & Materials 10 (July): 8–22.Creatine and endurance performance: Fernández-Landa, Julen, Asier Santibañez-Gutierrez, Nikola Todorovic, Valdemar Stajer, and Sergej M. Ostojic. 2023. “Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-Analysis.” Sports Medicine 53 (5): 1017–27.Creatine likely does not improve VO2 max Gras, Damien, Charlotte Lanhers, Reza Bagheri, Ukadike Chris Ugbolue, Emmanuel Coudeyre, Bruno Pereira, Marek Zak, Jean-Baptiste Bouillon-Minois, and Frédéric Dutheil. 2023. “Creatine Supplementation and VO2max: A Systematic Review and Meta-Analysis.” Critical Reviews in Food Science and Nutrition 63 (21): 4855–66.

Welcome to the season finale of the Art of Prevention podcast! In the closing episode of Season 1, your host Nicholas Hedges takes you on a captivating journey through the realm of creatine. Since the beginning of Art of Prevention, the supplement creatine has been the most asked topic from you all the viewers. In this episode, Dr. Nic delves deep into the world of creatine, a widely used supplement that seems to be the only topic the fitness industry is talking about at the moment. We explore the science behind this molecule, its role in energy production, and who stands to benefit most from its supplementation. Join us as we uncover the intricate science behind this powerhouse molecule.What is creatine and how does it work?The essential role of inorganic phosphate in energy systems.Understanding the various forms of creatine in the body.Creatine's significance for athletes and power enthusiasts.The debate on creatine for endurance runners and vegetarians.Effective strategies for creatine supplementation.Whether you're an athlete, fitness enthusiast, or simply curious about optimizing your energy systems, this episode is a must-listen. Gain valuable insights into how creatine can enhance your athletic performance and overall well-being. Don't miss out—hit that play button now!Stay tuned for more insightful episodes on how we can prevent your next injury. Subscribe to the Art of Prevention podcast and never miss a beat! We used a lot of different sources and materials in generating this podcast. One of the best materials is definitely Examine.com (no affiliation with examine.com) Overview of creatine and other supplements effects Heaton, Lisa E., Jon K. Davis, Eric S. Rawson, Ryan P. Nuccio, Oliver C. Witard, Kimberly W. Stein, Keith Baar, James M. Carter, and Lindsay B. Baker. 2017. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports Medicine 47 (11): 2201–18.Creatine and the Brain Rae, Caroline, Alison L. Digney, Sally R. McEwan, and Timothy C. Bates. 2003. “Oral Creatine Monohydrate Supplementation Improves Brain Performance: A Double–Blind, Placebo–Controlled, Cross–over Trial.” Proceedings of the Royal Society of London. Series B: Biological Sciences 270 (1529): 2147–50.Rae, Caroline D., and Stefan Bröer. 2015. “Creatine as a Booster for Human Brain Function. How Might It Work?” Neurochemistry International 89 (October): 249–59.Yoon, Sujung, Jieun E. Kim, Jaeuk Hwang, Tae-Suk Kim, Hee Jin Kang, Eun Namgung, Soonhyun Ban, et al. 2016. “Effects of Creatine Monohydrate Augmentation on Brain Metabolic and Network Outcome Measures in Women With Major Depressive Disorder.” Biological Psychiatry 80 (6): 439–47.Ainsley Dean, Philip John, Gozdem Arikan, Bertram Opitz, and Annette Sterr. 2017. “Potential for Use of Creatine Supplementation Following Mild Traumatic Brain Injury.” Concussion (London, England) 2 (2): CNC34.Wilkinson, Iain D., Nigel Mitchel, Simon Breivik, Pamela Greenwood, Paul D. Griffiths, Edward M. Winter, and Edwin J. R. Van Beek. 2006. “Effects of Creatine Supplementation on Cerebral White Matter in Competitive Sportsmen.” Clinical Journal ofIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Join us as Dr. Nic travels to the prestigious Adam State Distance Running Camp as us as we delve into the world of running, performance, and injury prevention. Dr. Nic shares his journey from a young athlete to a chiropractic sports medicine specialist, offering invaluable insights drawn from personal experiences and extensive research.Under the guidance of Coach Green Senior and Junior, Dr. Nic touches on both the positive and challenging aspects of his running journey. Moving on, he explores his time at Adams State, revealing the crucial lessons he learned about injuries and how they propelled him towards a career in sports medicine.The heart of the video centers around a captivating case study featuring Mary Kane, a high school prodigy who faced a dramatic decline in performance after joining a renowned coach's training program, and sheds light on the myth that thinner equals faster and how it led to severe physical and emotional consequences.Dr. Nic delves into the importance of proper caloric consumption, protein intake, and quality sleep for athletes. By explaining simple calculations for protein needs and recommending the use of different tools for tracking nutrition, he emphasizes that no rest days exist for protein consumption.Shifting the focus to sleep, he reveals the astonishing connection between adequate sleep and injury prevention. Drawing from IOC and NCAA consensus statements, Dr. Nic underscores the significance of restful sleep for overall athletic performance and mental well-being.Throughout the video, you'll find expert advice, actionable tips, and real-world insights that can transform your approach to running, health, and athleticism. Whether you're an aspiring runner, seasoned athlete, or someone simply seeking knowledge on optimizing health and performance, this video is a must-watch. Don't miss out on learning how to excel on the track and in life through proper nutrition, sleep, and injury prevention strategies.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Welcome to this informative lecture on "Protein for Muscle Optimization," presented by Nicholas Hedges, a renowned chiropractor and certified chiropractic sports physician with vast experience working with athletes. In this captivating talk, Nic sheds light on the vital connection between nutrition, muscle optimization, and overall physical well-being, tailored especially for CrossFit athletes.Who is this lecture for? If you're an individual between 20 and 60 years old, working out regularly between two to seven days a week, this talk is perfect for you. Even those on the fringes of the age range can benefit from this invaluable information.About Nicholas Hedges: With a master's degree in sports science and rehabilitation, Nicholas has been teaching anatomy and physiology at Colorado Mountain College for the last three years. His passion for helping athletes prevent physical ailments and achieve peak performance drives his dedication to sharing this knowledge.Why a Protein Focus? Discover why protein is a crucial element for muscular gains and how different amounts can have varying effects on your body. Learn how muscle protein synthesis, especially after reaching skeletal maturity, depends significantly on the right protein intake.Muscle Optimization and Longevity: Explore the fascinating correlation between muscle function indicators like hand grip strength and life expectancy. Nicholas highlights the importance of muscle growth and its role in improving health span, ensuring functional fitness well into older ages.Leucine - The Key Amino Acid: Uncover the significance of leucine, an essential amino acid that plays a vital role in muscle protein synthesis. Find out how vegetarian diets might affect muscle mass and how to optimize protein intake for better results.Protein Recommendations and Sources: Learn about the recommended protein intake ranges and how to distribute protein throughout your day for maximum gains. Nicholas also discusses various protein sources and provides insights into the world of supplements.Fitness Optimization Awaits: Whether you're an avid CrossFit athlete or a fitness enthusiast looking to boost muscle optimization, this lecture offers valuable knowledge to support your fitness goals and improve your overall physical performance.Stay Updated: Like, subscribe, and hit the notification bell to stay updated with more empowering content. Let's optimize our muscle health together!Don't miss this chance to unlock the secrets of protein for muscle optimization and embark on a journey to better health and fitness with Nicholas Hedges! Click now to watch the full lecture and take your fitness journey to the next level.#ProteinForMuscleOptimization #FitnessLecture #MuscleOptimization #OptimizeYourFitness #NicholasHedges #CrossFitAthletes #NutritionForAthletes #MuscleHealth #fitnessjourney https://www.artofprevention.org/https://crossfitlowoxygen.com/

In this captivating podcast episode, we sit down with a special guest,  Lukus Klawitter, a published author, former competitive runner, and triathlete turned coach. Lukus shares his inspiring story, about facing the challenges of Achilles injury that threatened his running career at a young age. Lukus Klawitter's path to understanding the human body led him to pursue a Ph.D. in sports science, fueled by the belief that there had to be a way to overcome the odds. Now, as a professor and coach at Northern Michigan University,  Lukus has a wealth of experience and knowledge to share.Join us as we explore Lukus's coaching philosophy, emphasizing open communication and a balanced approach to training and recovery. Discover how nutrition, protein intake, and strength training play pivotal roles in maintaining muscle health and preventing injuries.Learn about the importance of programming individualized workouts for athletes, especially those juggling family, work, and athletic pursuits.  Lukus's expertise in handgrip symmetry and strength adds valuable insights into the clinician talk, which highlights the fascinating research he's been working on.This episode is a must-listen for athletes, coaches, and clinicians alike, offering a deeper understanding of the bio psychosocial aspects of training, the significance of rest, and how to build the foundation for a long and fulfilling athletic journey. Tune in to gain valuable insights and inspiration to achieve success in both sports and life. If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

We delve into the world of ankle sprains, shedding light on the staggering 23,000 occurrences happening daily in the United States alone. But that number might be just the tip of the iceberg, as many individuals may not seek medical attention for their sprains, opting to self-treat and resume normal activities without proper care. Today, we're here to change that!Join us on a journey through the anatomy of the ankle as we explore the most common type of ankle sprain: the inversion ankle sprain. With a simple self-check, you'll understand how this type of sprain occurs and what structures are affected, including the vital ligaments and tendons responsible for stability.We'll demystify the grades of ankle sprains, from Grade 1 with mild stretching to Grade 2 involving partial tearing of ligaments and tendons. And then there's the rare, yet devastating, Grade 3 sprain, where complete ligament blowout occurs, requiring specialized surgical intervention.But the story doesn't end there. Understanding the importance of preventing recurrent ankle sprains is crucial. Chronic ankle instability can be a lifelong burden for some, leading to repeated sprains, vulnerability to injuries, and even an increased risk of ankle arthritis due to cartilage damage over time.Discover how early intervention and rehabilitation can be game-changers, and why the outdated RICE (Rest, Ice, Compression, Elevation) protocol might not be the most effective approach. Learn how licensed medical professionals, such as physical therapists and sports chiropractors, play a pivotal role in diagnosing and guiding individuals back to activities safely and efficiently.We'll explore the effectiveness of functional ankle braces and taping as essential tools for preventing recurrent sprains, providing additional support to the ankle's lateral restraints. You'll be surprised by the science behind these strategies, helping athletes and individuals recover with confidence and get back to the activities they love.If you're a coach dealing with athletes facing chronic ankle instability, this video offers valuable insights into strategies that can make a real difference. But remember, the information presented here is not medical advice, so always consult a professional for personalized treatment.Whether you've experienced an ankle sprain or want to protect yourself and others from future injuries, this video is a must-watch. Join us on this empowering journey of knowledge and learn how to navigate ankle sprains, from struggles to solutions, with a focus on prevention, rehabilitation, and successful recovery. Hit that play button and let's tackle ankle sprains together!