Sports Medicine myths

We have all been told how and what to eat before a game or to help build muscle, how and what to do to get fit or get stronger and how and what to do to heal or treat your injury. Many nutritional, fitness and sports medicine myths exist and they are difficult to separate from reality because they have become common knowledge passed down through generations. Some are so common that even proven medical research has difficulty changing. We have all been told that for weight training “No Pain, No Gain” or we need to consume protein supplements if we want to build muscle, and apply heat immediately following and injury. These are some of the more popular anecdotes that we will dispel as myths.

Myth #1: Eating carbohydrates makes you fat!
Carbohydrates provide the energy for muscles and are an essential part of any diet, especially for athletes and during exercise.      
A lack of carbohydrates can lead to a lack of energy and reduction of energy reserves. Eating the proper amount and type of carbohydrates does not lead to weight gain.

Myth #2; Drink 8 - 8oz glasses of water per day!
The body is made up of 70% water and water is lost on a regular basis through daily activities and during exercise. Replacing water can come in many forms, fruits, juices, food and of course water itself. But the need to drink 8-8oz glasses everyday is a bit extreme. A good way to monitor your water level and avoid dehydration is to keep and eye on the color of your urine. If it is bright yellow then you need to increase your water intake, if it is the color of lemonade then you are good.

Myth #3; I need to take protein supplements to build muscle!
Unless you are planning to become the next great body builder there is no need to take extra protein supplements to help build muscle. Most regular fitness or training program requirements can be satisfied with a proper diet. Protein in excess overloads the system and can do more harm than good.

Myth #4; No Pain, No Gain!
Ah yes we have been all told that if it doesn’t hurt then you are not doing any good. It should say “If Pain, No Gain”, because if you do end up feeling pain you have done something wrong and may have damaged some of the tissues involved. The accepted norm following an exercise routine is that there might be some delayed onset muscle soreness but it shouldn’t last for more than 48 hours. Any pain that persists longer and is present during any physical activity should be looked at by a Physiotherapist or Sports Medicine doctor.

Myth #5; I need to do my routine every other day to stay in shape!
This one could not be further from the truth. Yes it is important to exercise regularly to stay in shape but research has shown that exercise is cumulative. What that means is that any type of physical activity has a benefit no matter when and where. So if you can’t get around to doing your regular routine, the walk at lunch, or taking the stairs to the office or helping out at the soccer practice will all help maintain your fitness level. The key here is to remain active.

Myth #6; Apply heat to your injury immediately!
This is probably one of the oldest myths and one of the more popular. Heat immediately following an injury leads to further swelling and pain. Ice is proven through medical research to reduce swelling, limit pain and speed recovery by restricting the damage done by the natural inflammatory process of the body. Heat should only be applied after the inflammatory process has ended.

Myth #7; If I drink too much water I’ll get stomach cramps!
Water is an essential component to any exercise routine as it has been shown that even the smallest amount of water loss during exercise or physical activity can lead to reduced performance and coordination. Water should be consumed on a regular basis during activity and continued following activity to ensure you don’t start your next event slightly dehydrated. Consumption of water does not cause stomach cramps but a lack of water consumption during exercise can lead to several severe medical conditions like dehydration, heat stress and heat stroke.

Myth #8; I won’t be able to do sports after my knee surgery!
Anterior Cruciate Ligament surgery has come a long way over the years. ACL reconstructive surgery is one of the more common knee surgeries performed and the recovery, although long and tough, is very successful. Most athletes are able to return to their regular activities following ACL surgery. Certain sports that demand excessive stop and go movements like basketball, tennis, soccer and football require clearance from your doctor. A brace may be required for the initial return to sport. Full recovery could take up to 2 years. So be patient.

Myth #9; I need to stay in bed after hurting my back!
Research has proven that staying active even after hurting your back aids in the recovery and the long term prognosis. Some initial rest might be required immediately following the injury to ease the pain and reduce muscle spasm. However prolonged bed rest leads to muscle atrophy (weakness) and can lead to more long term effects.

Myth #10; I hurt my back a couple of years ago so I can’t do sports! 
This is a popular excuse for many people, using an old back injury to restrict or limit their physical activity. If you have had a previous injury that does not cause you pain then a quick visit with your doctor for medical clearance and a proper exercise routine prepared and guided by a certified fitness instructor is all that is required to get you back into exercise mode. If your back is still causing you pain then a visit to your local Kinatex for an evaluation by a physiotherapist can help relieve the pain, increase your functionality and get you back to your favorite activity or sport.   

These are just a few of the many Sports Medicine myths that exist. To ensure you are receiving the proper medical information ensure the credibility of the website, speak to professionals from within the field of Sports Medicine and always take your friends advice with a grain of salt and a lot of reservations. Let it be noted that this information was researched via the Internet and can be found very easily through your search engine. Remember to ensure the information is from a reputable organization. Information can be found also on www.medscape.com, the National Library of Medicine at http://www.nlm.nih.gov/, Canadian Academy of Sports Medicine at www.casm-acms.org, and more. You can also contact your local Kinatex Sports Physio clinic at www.kinatex.com.