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Contact:

Eric Smies

info@chi-towncrossfit.com



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Rhabdomyolysis - Things You Should Know

Who actually gets rhabdo?
Although rhabdo is usually thought to be a rare condition, the truth is that many athletes suffer from a mild version of it from time to time. 'If you've ever had stiff and tender muscles after exercising, you've probably had a slight case of rhabdomyolysis,' notes Marc Rogers, Ph. D., an exercise physiologist at the University of Maryland. Novice exercisers can develop the problem, but so can the most highly trained, accomplished athletes

 

Are there ways to avoid rhabdo?
Can you train and compete in a way which minimises the risk of rhabdomyolysis? Studies are scanty in this area but suggest that as fitness improves and an athlete's training programme becomes more challenging and of longer duration, the likelihood of rhabdo declines. In one study which examined the link between training volume and muscle-membrane damage, three different training programmes were utilised: (1) No training at all for one month, (2) Four miles of running every other day for one month, and (3) Eight miles of running every other day for a month ('Effects of Conditioning on Exertional Rhabdomyolysis and Serum Creatine Kinase after Severe Exercise,' Enzyme, vol. 26, pp. 177-181, 1981).
After the month, all participants in the study were asked to damage their leg muscles by running 14 miles at eight-minute per mile pace. All three training groups experienced increases in blood levels of myoglobin after the 14-mile effort, indicating that some muscle-membrane trauma had indeed occurred. 
The smallest rise in myoglobin took place in the eight-mile per day training group, suggesting that increased mileage (and presumably higher fitness) might offer some protection against rhabdo - at least during exertions lasting two to three times as long as one's normal training session.

 

Last thoughts
So what are the final words? As mysterious as rhabdo is, there are some precautions you can take which should reduce your risk of developing the disorder. You should keep yourself well-hydrated and avoid strenuous exercise during hot weather, especially if humidity is high. You should also stay within your normal limits of exercise; if you usually train for 45 minutes, don't suddenly 'burst out' with a strenuous two-hour exertion, and if you normally work at a moderate intensity with small bits of high-quality exertion, don't suddenly go full-tilt for an extended period of time. Finally, you should keep your workouts light if you have recently had an infectious illness. If you do all these things, your chances of avoiding rhabdo's wrath are very, very good.

 

Strangely enough, only two species of animals - humans and horses - are known to develop rhabdomyolysis, and only MALE humans seem to be susceptible. No one knows why females are immune, although some experts have speculated that decreased total muscle mass and more efficient heat regulation in females may be protective against full-blown rhabdo. It's also possible that the key female sex hormone, oestrogen, has a soothing and stabilising effect on muscle membranes, making it hard to mortally wound them during strenuous exercise.

CrossFit Journal Talks about Rhabdo as it pertains to CrossFit

« WOD Wednesday 1/18/2012 | Main | WOD Friday 1/20/2012 »

01/18/2012

WOD Thursday 1/19/2012

CrossFit

4 Rounds
15 Thrusters (95/65)
15 Bar Facing Burpees
15 Hang Power Cleans

Striking

5 RFT
10 Strike Combos
30 Sit Ups
20 KB Swings
10 Push Ups

Rowing Bootcamp

Teams of 3: 

Round 1: 

Complete as many reps in 15 minutes of: 

rowing for cals, wall balls, 50 walking lunges.

Rotate each time the walking lunges are completed.

The calories and wall balls are counted for reps. 

Rest 3'

Round 2: 

Complete as many reps in 15 minutes of: 

rowing for cals, Med Ball Sit Ups to the wall, 30 jumping squats.

Switch after the jumping lunges are completed.

The calories and med ball sit ups are counted for reps. 

DSCN9446
Courtney, Ariel and Jorge in the midst of deadlift bliss

Posted at 09:24 PM |

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