Friday, January 29, 2010
Validity of Plantar Surface Visual Assessment as an Estimate of Foot Arch Height
Visual assessment of indicating progressively higher plantar shapes corresponded to progressively higher average differences in measured arch heights; nonetheless, there was considerable overlap among the three plantar shapes with 35% of plantar shapes being misclassified compared with measured arch height, especially among individuals with higher BMI.
The Effects of Caffeine on Ventilation and Pulmonary Function During Exercise
Studies have shown that caffeine is a strong ventilatory stimulant, increasing the sensitivity of the peripheral chemoreceptors in untrained subjects and increasing exercise ventilation at all workloads in highly trained endurance athletes. The consequences of increased exercise ventilation could hold either positive or negative effects for exercise performance. Anti–inflammatory and bronchoprotective effects of caffeine are great enough to consider its efficacy as a possible prophylactic antiasthma treatment. Although an upper urinary concentration limit exists for caffeine with international sports doping control agencies, caffeine’s universal accessibility in the marketplace has resulted in its daily use being increasingly more socially acceptable as an ergogenic substance for sport and exercise.
Interplay of Oxidants and Antioxidants During Exercise: Implications for Muscle Health
This article reviews research from the past decades on the interplay of oxidants and antioxidants in skeletal muscle, with particular reference to increased contractile activity. Adaptation of muscle to increased oxidative stress and the potential mechanisms involved will be highlighted. The role of redox–controlled cell signaling in skeletal muscle health and function is also described.
Thursday, January 28, 2010
Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes
The results indicate that ~2.3 g/kg or ~35% protein was significantly superior to ~1.0 g/kg or ~15% energy protein for maintenance of lean body mass in young healthy athletes during short–term hypoenergetic weight loss.
Effects of Resistance or Aerobic Exercise Training on Interleukin-6, C-Reactive Protein, and Body Composition
Despite no alteration in baseline IL–6 and significantly smaller reductions in measures of adipose tissue as compared with the aerobic training group, only resistance exercise training resulted in significant attenuation of CRP concentration.
Risk Factors for Volleyball-Related Shoulder Pain and Dysfunction
Although most risk factors for volleyball–related shoulder problems are similar to those identified for other overhead sports, there appear to be additional volleyball–specific risk factors that may reflect the biomechanical demands of the sport. An understanding of modifiable risk factors is critical to providing optimal care for overuse injuries and may facilitate future efforts to prevent shoulder problems among volleyball athletes.
Tuesday, January 26, 2010
Long-term Health and Economic Impact of Preventing and Reducing Overweight and Obesity in Adolescence
Obesity prevention in adolescents goes beyond its immediate benefits; it can also reduce medical costs and increase QALYs substantially in later life. Therefore, it is important to include long–term health and economic benefits when quantifying the impact of obesity prevention in adolescents.
Plantar Pressure and Foot Pain in the Last Trimester of Pregnancy
Compared to overweight individuals, pregnant patients had higher forefoot pressure on the right side with standing and walking. Also, significant increases in contact times under the forefoot and longer floor contact times were found. VAS scores were correlated with forefoot contact times during walking. Although the sway length from COP was higher than controls, no significant correlation was found in sway length and weight gain. These data suggest that forefoot pressures increase in the last trimester of pregnancy during standing and walking. There is prominent increased postural sway in anterior–posterior direction in this period. The authors believe that based on the observed pressure changes, foot pain in pregnancy due to changes in body mass and distribution may be relieved by exercise and shoewear modifications.
Delayed Presentation of Popliteal Pseudo-aneurysm Following Soccer Football Injury
The pseudo–aneurysm severely compressed the native artery, and open exploration with surgical vein–patch repair of the artery was chosen in preference to endovascular stent–graft in view of the compressive symptoms and large size of the chronic pseudo–aneurysm. This case highlights the importance of imaging such as duplex ultrasound, computed tomography, or magnetic resonance angiography if symptoms persist after sports injury.
Match and Training Injuries in Rugby League: A Review of Published Studies
This review also discusses the issues surrounding the definitions of injury exposure, injury rate, injury severity and classification of injury site and type for rugby league injuries. The majority of injuries occur in the match environment, with rates typically increasing as the playing level increases. However, professional level injury rates were reportedly less than semiprofessional participation. Only a few studies have reported training injuries in rugby league, where injury rates were reported to be less than match injuries. Approximately 16–30% of all rugby league injuries have been reported as severe, which places demands upon other team members and, if the player returns to playing too early, places them at an increased risk of further injuries. Early research in rugby league identified that ligament and joint injuries were the common injuries, occurring primarily to the knee. More recently, studies have shown a change in anatomical injury sites at all levels of participation. Although the lower limb was the frequent injury region reported previously, the shoulder has now been reported to be the most common injury site.
Monday, January 25, 2010
Evaluation of Instruments for Measuring the Burden of Sport and Active Recreation Injury
There are no outcome measures specifically designed to measure outcomes in a general sport and active recreation population. There are, however, existing measures that when used in combination have the potential to provide a comprehensive assessment of injury outcomes in this group. Future research should focus on validating existing measures suitable for a sport and active recreation population as well as developing an ICF sport and active recreation core set of items. An ICF core set would assist researchers and clinicians in selecting the combination of outcome measures most appropriate to their needs as well forming the basis for the development of a specific sport and active recreation outcome measure.
MRI Analysis of the Lumbar Spine: Can It Predict Response to Diagnostic and Therapeutic Facet Procedures?
Whereas some relationships were noted between MRI findings and the response to lumbar facet joint interventions, many of these correlations tended to be weak. However, this study does suggest the possibility that patients with spinal stenosis, often considered an exclusion criterion for facet interventions, may respond to RF denervation of facet joints. Prospective studies are needed to confirm these observations.
Three Steps to Better Health
Wouldn't it be great if you could achieve better health in just a few easy steps? Of course, it's never that easy, but here are a few things you can work on right now in your quest for a lifetime of health and wellness:
Sleep More: We've become a culture of sleep deprivation rather than rest; there are so many things to do and so little time to do them that we often sacrifice what we need most for good health: sleep. Poor sleep contributes to fatigue and irritability in the short term and is linked to serious health conditions in the long term. So tonight, turn in early and get the sleep your body and mind deserve.
Eat Less: Excess - another cultural staple that wreaks havoc on our bodies and leads to obesity, cardiovascular disease, diabetes and more. Portion control is a major step toward attaining and maintaining a healthy weight, as is eating less overall. Too many of us fall victim to the buffet and "super size" mentality, rather than eating frequent small meals that will fuel your body the right way.
Keep Moving: With obesity at an all-time high and on the rise, there's no better time to get off the couch and start moving. It's a simple concept: When your body moves, good things happen - increased metabolism, fat loss, better circulation; and when it doesn't move, you're setting the stage for all sorts of negative consequences, including weight gain, various diseases and even cancer.
Talk to your doctor about other ways you can improve your health and happiness - one step at a time.
Sleep More: We've become a culture of sleep deprivation rather than rest; there are so many things to do and so little time to do them that we often sacrifice what we need most for good health: sleep. Poor sleep contributes to fatigue and irritability in the short term and is linked to serious health conditions in the long term. So tonight, turn in early and get the sleep your body and mind deserve.
Eat Less: Excess - another cultural staple that wreaks havoc on our bodies and leads to obesity, cardiovascular disease, diabetes and more. Portion control is a major step toward attaining and maintaining a healthy weight, as is eating less overall. Too many of us fall victim to the buffet and "super size" mentality, rather than eating frequent small meals that will fuel your body the right way.
Keep Moving: With obesity at an all-time high and on the rise, there's no better time to get off the couch and start moving. It's a simple concept: When your body moves, good things happen - increased metabolism, fat loss, better circulation; and when it doesn't move, you're setting the stage for all sorts of negative consequences, including weight gain, various diseases and even cancer.
Talk to your doctor about other ways you can improve your health and happiness - one step at a time.
Break Free of the Sugar Addiction
The health issues that develop as a result of a high-sugar diet are strongly linked to the response of the hormone insulin to carbohydrate ingestion, a phenomenon known as the glycemic response. Simple carbohydrates such as sugar are considered high glycemic and are metabolized quickly by the body, resulting in a rapid release of insulin and a quick rise and fall in blood sugar.
Insulin resistance is a progressive condition that occurs when normal insulin activity is inadequate to produce a response on insulin receptors on muscle and adipose (fat) cells. Initial signs of insulin insensitivity include high circulating levels of both glucose and insulin. In addition, consumption of excess dietary carbohydrate can stimulate lipolysis (fat generation), resulting in higher levels of circulating triglycerides, very-low-density lipoprotein and low-density lipoprotein cholesterol.
As the body's ability to store excess energy becomes further impaired, fat deposition begins to occur around the internal organs. This specific form of weight gain, known as visceral fat, is characteristic of insulin resistance and is strongly linked to an increased risk for cardiovascular disease and metabolic syndrome.
Recognizing the sources of sugar in your diet can require some savvy label reading skills. Sugar can be listed on food packages in a variety of ways, including glucose, fructose, dextrose, corn syrup, sucrose, and cane sugar, to name a few.
As a consumer, it is important to recognize that all of these are types of sugar, and as a result all can cause negative health effects. A particular form of sugar used in processed foods, high-fructose corn syrup (HFCS), may be especially damaging. HFCS is one of the most commonly used sweeteners in the U.S., and is produced from corn starch via a series of enzymatic processes. Clinical research now shows that HFCS may present more health risks than regular cane sugar.
When looking to reduce dietary sugar intake, many of us turn to artificial sweeteners or sugar substitutes as an alternative option. But ingestion of artificial sweeteners still initiates an insulin response from the pancreas as a means of inducing carbohydrate metabolism. Since artificial sweeteners provide no carbohydrate value, insulin levels remain high, leading to hypoglycemia and increased hunger. This interference with appetite control mechanisms can lead to overconsumption of food at the next meal.
If your current diet is high in refined sugars, try taking small steps to regulate your intake. Cut down on soda drinking or dilute juices with water. You can also reduce your intake of processed foods and start making your own meals at home to limit your exposure to sugars that are incorporated as part of food processing. If you must use sugar, try sticking with more natural varieties, such as honey, agave, molasses, fruit, and cane sugar. Making these minor adjustments can have significant benefits on all aspects of your health and well-being. Talk to your doctor for additional information.
Insulin resistance is a progressive condition that occurs when normal insulin activity is inadequate to produce a response on insulin receptors on muscle and adipose (fat) cells. Initial signs of insulin insensitivity include high circulating levels of both glucose and insulin. In addition, consumption of excess dietary carbohydrate can stimulate lipolysis (fat generation), resulting in higher levels of circulating triglycerides, very-low-density lipoprotein and low-density lipoprotein cholesterol.
As the body's ability to store excess energy becomes further impaired, fat deposition begins to occur around the internal organs. This specific form of weight gain, known as visceral fat, is characteristic of insulin resistance and is strongly linked to an increased risk for cardiovascular disease and metabolic syndrome.
Recognizing the sources of sugar in your diet can require some savvy label reading skills. Sugar can be listed on food packages in a variety of ways, including glucose, fructose, dextrose, corn syrup, sucrose, and cane sugar, to name a few.
As a consumer, it is important to recognize that all of these are types of sugar, and as a result all can cause negative health effects. A particular form of sugar used in processed foods, high-fructose corn syrup (HFCS), may be especially damaging. HFCS is one of the most commonly used sweeteners in the U.S., and is produced from corn starch via a series of enzymatic processes. Clinical research now shows that HFCS may present more health risks than regular cane sugar.
When looking to reduce dietary sugar intake, many of us turn to artificial sweeteners or sugar substitutes as an alternative option. But ingestion of artificial sweeteners still initiates an insulin response from the pancreas as a means of inducing carbohydrate metabolism. Since artificial sweeteners provide no carbohydrate value, insulin levels remain high, leading to hypoglycemia and increased hunger. This interference with appetite control mechanisms can lead to overconsumption of food at the next meal.
If your current diet is high in refined sugars, try taking small steps to regulate your intake. Cut down on soda drinking or dilute juices with water. You can also reduce your intake of processed foods and start making your own meals at home to limit your exposure to sugars that are incorporated as part of food processing. If you must use sugar, try sticking with more natural varieties, such as honey, agave, molasses, fruit, and cane sugar. Making these minor adjustments can have significant benefits on all aspects of your health and well-being. Talk to your doctor for additional information.
Thursday, January 21, 2010
CMS issues annual report on national health spending
Nominal health spending in the United States grew 4.4 percent in 2008, to $2.3 trillion or $7,681 per person. This was the slowest rate of growth since the Centers for Medicare & Medicaid Services started officially tracking expenditures in 1960. Despite slower growth, however, health care spending continued to outpace overall nominal economic growth, which grew by 2.6 percent in 2008 as measured by the Gross Domestic Product (GDP). The findings are included in a report by CMS’ Office of the Actuary, released today in the health policy journal Health Affairs.
Attitudes Toward Chiropractic: A Survey of North American Orthopedic Surgeons
North American orthopedic surgeons' attitudes toward chiropractic range from very positive to extremely negative. Improved interprofessional relations may be important to ensure optimal care of shared patients.
Traumatic Anterior Dislocation of the Shoulder
The age at the time of the first dislocation and athletic activity were related to early redislocation and a high frequency of dislocation. Bony Bankart lesions were observed more often in patients with a higher frequency of dislocation. Early surgical treatment is a good option for young athletic patients with a bony Bankart lesion and a short interval between the first and second dislocation.
Prevention of Knee Injuries Knee Injuries in Teenaged Girls
The incidence of knee injuries among young female soccer players can be reduced by implementation of a multifaceted, soccer–specific physical exercise program including education of individual players.
Distal Triceps Rupture
Distal triceps rupture is an uncommon injury. It is most often associated with anabolic steroid use, weight lifting, and laceration. Other local and systemic risk factors include local steroid injection, olecranon bursitis, and hyperparathyroidism. Pain and swelling may limit the ability to evaluate strength and elbow range of motion. Although plain radiographs are helpful in ruling out other elbow pathology, MRI is used to confirm the diagnosis, classify the injury, and guide management. Incomplete tears with active elbow extension against resistance are managed nonsurgically. Surgical repair is indicated in active persons with complete tears and for incomplete tears with concomitant loss of strength.
Wednesday, January 20, 2010
Self-care in the community: moving away from a culture of dependency
As ever greater pressure is brought to bear by the current economic climate, one simple step may yield a very significant release of time and money. Leaders from primary care and the non–prescription medicines industry are in agreement that the time has come to break the national culture of dependency on the NHS, estimated to cost every general practice in England an average of £250000 annually, equivalent to an astonishing £2 billion across primary care. It also actively denies people the confidence to take control of their own, and their families' health and therefore 'the opportunity to set up good behaviours for the longer term'.
Neuromuscular Control and Exercise-Related Leg Pain in Triathletes
This study demonstrates an association between exercise–related leg pain (ERLP) in triathletes and their neuromuscular control when running off the bike.
Medicine and Science in Sports and Exercise, 01/20/10
Medicine and Science in Sports and Exercise, 01/20/10
Tuesday, January 19, 2010
The Running Shoe Prescription
Running–related injuries are among the most frequent reasons for primary care visits. Armed with information on the basics of foot types, gait patterns, and running shoe design, healthcare providers can perform a simple, office–based assessment that gives the best possible advice to patients regarding the fit and features of their running shoes. Patients who wear proper foot gear may well have fewer running–related injuries.
Current Developments Concerning Medial Tibial Stress Syndrome
Medial tibial stress syndrome (MTSS) is one of the most common lower leg injuries in athletes who run...Five of the most prevalent etiological theories are presented with supporting evidence. Of the imaging tools available to the clinician, magnetic resonance imaging (MRI) and bone scintigraphy have comparable specificity and sensitivity. Clinicians should first make the clinical diagnosis of MTSS, however, because of high percentages of positive MRI scans in asymptomatic patients. There have been few randomized controlled trials investigating treatment options for athletes with MTSS. Those that have been performed rendered no significant findings, leading researchers to conclude that rest is equal to or better than other treatment options. Given the evidence, treatment suggestions for practitioners caring for athletes with MTSS are provided.
The Acute Effects of Local Vibration Therapy on Ankle Sprain and Hamstring Strain Injuries
Segmental biomechanical muscle stimulation (BMS) therapy using the Swisswing device appears to have significant acute benefits for improving flexibility and reducing perceived stiffness in healthy adults with ankle or hamstring injury. Future research is needed to determine the duration of these effects and if repeated periods of segmental BMS therapy aid in long–term injury recovery.
Friday, January 15, 2010
Resting thickness of transversus abdominis is decreased in athletes with longstanding adduction-related groin pain
Transversus abdominis (TA) resting thickness is smaller in athletes with longstanding adduction–related groin pain (LAGP) and may thus be a risk factor for (recurrent) groin injury. This may have implications for therapy and prevention of LAGP.
Thursday, January 14, 2010
Carpal and Cubital Tunnel Syndrome: Who Gets Surgery
Patient age was the most important predictor of surgical release, and among those with multiple neuropathies, male patients were more likely to have surgery than female patients. Patients with Workers Compensation may experience long wait times to surgery.
Clinical Orthopedics and Related Research, 01/13/10
Clinical Orthopedics and Related Research, 01/13/10
The relationship between hip abductor muscle strength and iliotibial band tightness in individuals with low back pain
The relationship between the iliotibial band (ITB) tightness and hip abductor weakness in patients with low back pain (LBP) is not supported as assumed in theory. More clinical studies are needed to assess the theory of muscle imbalance of hip abductor weakness and ITB tightness in LBP.
Chiropractic & Osteopathy , 01/14/10
Chiropractic & Osteopathy , 01/14/10
Wednesday, January 13, 2010
Sportsmen hernia: what do we know
This global entity could be considered to be an imbalance of the muscles at the pubis, that leads to an increase of the weakness of the posterior wall of the groin and produces a tendon enthesitis, once a true origin is not detected, that may lead to a degenerative arthropathy of the pubic symphysis in the advanced stages. Based on this, this entity could be re–named as “syndrome of muscle imbalance of the groin” and the sportsmen hernia could be considered as an entity included in this syndrome. It is recommended that a multidisciplinary approach is given to this entity, since the present literature does not supply the proper diagnostic studies and the correct treatment which should be performed in these patients.
Tuesday, January 12, 2010
Caring for the Mature Spine: Helping Seniors Enjoy Their Golden Years
Caring for the Mature Spine: Helping Seniors Enjoy Their Golden Years
In the United States, a senior citizen is defined as someone able to retire with full social security benefits at age 65. Regardless of whether you have reached that age yourself, or have parents and grandparents who fit into that category, it is important to understand and appreciate the unique health problems faced by seniors, along with possible health solutions.
Seniors lose height in their intervertebral discs as they age because the cartilage dries out and degenerates. Restoring joint mobility and nerve function through chiropractic adjustments is critical. The goal for optimum senior functioning is to achieve at least 80 degrees of rotation in their neck if they are still driving, and 60 degrees of rotation if they are no longer driving. In terms of their peripheral body movement, seniors need at least 160 degrees of shoulder flexion and 60 degrees of straight leg rising. Doctors of chiropractic can monitor a senior’s range of motion and help improve spinal restrictions caused by subluxations and muscle imbalance through regular chiropractic adjustments.
There are many things seniors can do to ensure a high quality of life well into their golden years. Simply put, seniors need to stay active as long as they possibly can. They should attempt housework, yard work and hygienic practices daily. Seniors in independent or assisted-living facilities should be encouraged to attend the daily exercises offered by the activities director. Finally, the foods seniors eat are very important. A diet emphasizing vegetables, fruits, nuts, whole grains, lean meat and coldwater fish is ideal – for people of all ages. These simple lifestyle choices, along with regular chiropractic care, can make all the difference.
In the United States, a senior citizen is defined as someone able to retire with full social security benefits at age 65. Regardless of whether you have reached that age yourself, or have parents and grandparents who fit into that category, it is important to understand and appreciate the unique health problems faced by seniors, along with possible health solutions.
Seniors lose height in their intervertebral discs as they age because the cartilage dries out and degenerates. Restoring joint mobility and nerve function through chiropractic adjustments is critical. The goal for optimum senior functioning is to achieve at least 80 degrees of rotation in their neck if they are still driving, and 60 degrees of rotation if they are no longer driving. In terms of their peripheral body movement, seniors need at least 160 degrees of shoulder flexion and 60 degrees of straight leg rising. Doctors of chiropractic can monitor a senior’s range of motion and help improve spinal restrictions caused by subluxations and muscle imbalance through regular chiropractic adjustments.
There are many things seniors can do to ensure a high quality of life well into their golden years. Simply put, seniors need to stay active as long as they possibly can. They should attempt housework, yard work and hygienic practices daily. Seniors in independent or assisted-living facilities should be encouraged to attend the daily exercises offered by the activities director. Finally, the foods seniors eat are very important. A diet emphasizing vegetables, fruits, nuts, whole grains, lean meat and coldwater fish is ideal – for people of all ages. These simple lifestyle choices, along with regular chiropractic care, can make all the difference.
Top 5 Herbal Formulas for Health and Wellness
Why do the Chinese have a reputation for living long, healthy lives? A long history of using Chinese herbs may play a role. Here are five of the most popular herbal formulas and how they help promote health and wellness in the body.
A Basic Formula (Gui Zhi Tang)
This was one of the first formulas used to fight off signs of the common cold. It works by pushing pathogens out of the body, primarily through sweating.
Digestive Aid (Ping Wei San)
This formula works to tonify the stomach and improve digestion and elimination. It is often used when there is stomach upset or bloating, and has been used to help relieve fullness in the chest and abdomen.
Liver Support (Xiao Chai Hu Tang)
This formula has been used for lingering colds that persist for more than five days with alternating fever and chills. Over the long term, it also has helped improve liver enzymes and general fatigue from chronic illness.
Energy Support (Bu Zhong Yi Qi Tang)
This formula helps strengthen weakened and debilitated patients and has been used with various types of prolapses, frequent urination, bleeding problems like anemia, and generalized weakness.
PMS and Mental Support (Xiao Yao San)
This formula, one of the most popular Chinese formulas used in America, focuses on supporting the mind/body balance. It soothes the mind and promotes blood movement, which also helps relieve pain and cramping.
A Basic Formula (Gui Zhi Tang)
This was one of the first formulas used to fight off signs of the common cold. It works by pushing pathogens out of the body, primarily through sweating.
Digestive Aid (Ping Wei San)
This formula works to tonify the stomach and improve digestion and elimination. It is often used when there is stomach upset or bloating, and has been used to help relieve fullness in the chest and abdomen.
Liver Support (Xiao Chai Hu Tang)
This formula has been used for lingering colds that persist for more than five days with alternating fever and chills. Over the long term, it also has helped improve liver enzymes and general fatigue from chronic illness.
Energy Support (Bu Zhong Yi Qi Tang)
This formula helps strengthen weakened and debilitated patients and has been used with various types of prolapses, frequent urination, bleeding problems like anemia, and generalized weakness.
PMS and Mental Support (Xiao Yao San)
This formula, one of the most popular Chinese formulas used in America, focuses on supporting the mind/body balance. It soothes the mind and promotes blood movement, which also helps relieve pain and cramping.
Winter Warm-Up
“It’s too cold. I’ll get sick. I might slip and fall.” All common excuses for avoiding exercise when the seasons change. With four to six months of winter in many parts of the country, you can’t afford to skip winter exercise altogether. For both physical and mental well-being, the human body needs activity all year round. Whether you find creative ways to exercise indoors or dive into the great outdoors, maintaining an exercise regimen through the holidays and beyond will not only keep you fit, but also give you a head start come spring.
TAKE IT OUTSIDE
If you don’t want to stay cooped up inside for months, exercising outdoors can be a great way to stay in shape while appreciating the sights and sounds of winter. From snowball fights and sledding to snowshoeing and cross-country skiing, a host of outdoor activities awaits you. Of course, if you have any medical conditions or concerns about outdoor exercise, check with your doctor first. Here are a few tips to help make the most of your time outdoors:
Dress for the Cold.
Protect Your Skin.
Drink Fluids.
Beware of Wind Chill.
Don’t Push Your Luck.
STAY INDOORS
Despite all the excuses for not wanting to face the elements, there are times when it is wise to avoid outdoor activities. If you are too cozy in front of the fireplace to brave the outdoors, try one of these indoor workout options.
Walk the Mall.
Hit the Gym.
Take a Dip.
No Need to Leave Home.
Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there’s no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you still can walk, run, hike and play sports outside. Once you get going, you won’t even notice the cold.
TAKE IT OUTSIDE
If you don’t want to stay cooped up inside for months, exercising outdoors can be a great way to stay in shape while appreciating the sights and sounds of winter. From snowball fights and sledding to snowshoeing and cross-country skiing, a host of outdoor activities awaits you. Of course, if you have any medical conditions or concerns about outdoor exercise, check with your doctor first. Here are a few tips to help make the most of your time outdoors:
Dress for the Cold.
Protect Your Skin.
Drink Fluids.
Beware of Wind Chill.
Don’t Push Your Luck.
STAY INDOORS
Despite all the excuses for not wanting to face the elements, there are times when it is wise to avoid outdoor activities. If you are too cozy in front of the fireplace to brave the outdoors, try one of these indoor workout options.
Walk the Mall.
Hit the Gym.
Take a Dip.
No Need to Leave Home.
Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there’s no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you still can walk, run, hike and play sports outside. Once you get going, you won’t even notice the cold.
The Agony of the Feet
Have you taken a good look at your feet lately? What do you notice? Are there any calluses, corns or bunions? Do your feet look red or do your toes look cramped and pushed together? Sore, aching feet can be more than inconvenient – they can put you out of commission.
Conditions ranging from calluses and heel spurs to plantar fascitis and Achilles tendon injuries can severely impact your quality of life. Long-term problems will result from these conditions if the proper treatment is not sought. Here are possible treatment options to give you an idea of how to help yourself and when to seek help from a professional.
• Have your chiropractor adjust your feet. If you have never had your feet adjusted by your chiropractor before, you don’t know what you are missing. Aside from helping to support your three arches by getting the bones to move back to where they should be, it feels great.
• Ask your chiropractor about flexible, custom-made, three-arch foot inserts (orthotics). Since the connective tissue under your feet is now permanently stretched out to some degree, you need the support from now on. Once you get the inserts, wear them appropriately. You want to keep your feet stabilized so they don’t get any worse.
• Do exercises. Keep the underside of your feet loose by rolling a racquet ball, tennis ball or golf ball under them. Thirty seconds, twice a day will help keep your feet more relaxed and stretched.
• Get supportive shoes. Wearing a shoe that fits properly and offers the best support will help keep your feet from overpronating.
Talk to your chiropractor if you are experiencing any of these symptoms, and get some help. Remember, your feet are telling you a story. Are you listening?
Conditions ranging from calluses and heel spurs to plantar fascitis and Achilles tendon injuries can severely impact your quality of life. Long-term problems will result from these conditions if the proper treatment is not sought. Here are possible treatment options to give you an idea of how to help yourself and when to seek help from a professional.
• Have your chiropractor adjust your feet. If you have never had your feet adjusted by your chiropractor before, you don’t know what you are missing. Aside from helping to support your three arches by getting the bones to move back to where they should be, it feels great.
• Ask your chiropractor about flexible, custom-made, three-arch foot inserts (orthotics). Since the connective tissue under your feet is now permanently stretched out to some degree, you need the support from now on. Once you get the inserts, wear them appropriately. You want to keep your feet stabilized so they don’t get any worse.
• Do exercises. Keep the underside of your feet loose by rolling a racquet ball, tennis ball or golf ball under them. Thirty seconds, twice a day will help keep your feet more relaxed and stretched.
• Get supportive shoes. Wearing a shoe that fits properly and offers the best support will help keep your feet from overpronating.
Talk to your chiropractor if you are experiencing any of these symptoms, and get some help. Remember, your feet are telling you a story. Are you listening?
Preparation for Outdoor Winter Activities
When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.
Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."
Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:
Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:
If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
Layer clothing to keep your muscles warm and flexible.
Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."
Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:
Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:
If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
Layer clothing to keep your muscles warm and flexible.
Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
Tennis: For the Health of It!
Tennis is a sport with numerous health benefits for individuals of all ages. It is also a tremendously effective fitness activity. Regular participants experience a wide variety of health–related physical and mental benefits, from improved cardiovascular, metabolic, and bone health to improved agility, coordination, and even stress and anxiety management. Physicians and other health care professionals can play an important role in educating patients and the public about the health benefits of tennis as well as motivating them to take up this activity as part of an overall exercise prescription. Based on the scientific evidence available, it is difficult to find an activity that offers as wide a range of overall health benefits as tennis, and individuals who take up tennis reap tremendous rewards.
The Physician and Sportsmedicine, 01/12/10
The Physician and Sportsmedicine, 01/12/10
Injury Prevention in Sports
Sports injuries can occur and may cause significant discomfort and disability. They may also be associated with considerable medical expenses. The objective of this article was to evaluate the current evidence–based effectiveness of sports injury prevention strategies. The authors assessed both intrinsic and extrinsic injury prevention strategies. However, determination of the relative contribution of each component was not determined in the multifaceted intervention studies. Among the interventions that used multiple components, including various combinations of warm–up, strengthening, stretching, and plyometric and balance exercises, the authors could not identify which of the components was effective. Among the extrinsic strategies, including mouthguards, face shields, helmets, bracing, insoles and orthotics, breakaway bases, and sport–specific rules, the authors found that ankle bracing, helmets, face shields, and mouthguards were effective. Studies of breakaway bases and sport–specific rules had methodological flaws that made interpretation difficult.
American Journal of Lifestyle Medicine, 01/12/10
American Journal of Lifestyle Medicine, 01/12/10
Monday, January 11, 2010
Back Pain: How to Avoid Surgery?
Lumbar spine surgery can potentially provide quick pain relief and functional recovery. There are many downsides to surgery however that would include post laminectomy surgery syndrome and a lack of proven long term benefit. Because of these risks one should be very careful in determining surgical candidacy. A preliminary study15 has provided the evidence that the rate of back surgery can potentially be decreased through appropriate education and application of evidence–based medicine for patients, general practitioners and spine surgeons. Conservative treatment with the combination of medications, physical therapy, spinal injections and life style modification should be tried before surgery is considered.
British Journal of Medical Practitioners, 12/21/09
British Journal of Medical Practitioners, 12/21/09
Acetabular Labral Tears in Patients with Sports Injury
In spite of the early expression of symptoms and the short duration of the acetabular labral tears, the high rate of degenerative acetabular labral tears in sports patients is likely associated with repetitive injury after the expression of symptoms. Femoroacetabular impingement in sports patients is seemed to be a cause of the early occurrence of acetabular labral tears. Because the possibility of acetabular labral tears is high in femoroacetabular impingement, sports patients may need to undergo early screening for the diagnosis and care of femoroacetabular impingement.
Clinics in Orthopedic Surgery, 01/11/10
Clinics in Orthopedic Surgery, 01/11/10
Epidural Corticosteroid Injections as a Possible Cause of Menorrhagia
A 47–year–old female was referred for evaluation of chronic lower back pain. A magnetic resonance imaging of her lumbar spine revealed a broad–based disc herniation at L4–L5 with bilateral neural foraminal narrowing. A decision was made to treat her with bilateral L4–5 transforaminal epidural steroid injections. Following moderate pain relief, the procedure was repeated. Several days after each injection, the patient experienced unusually heavy and painful menstrual bleeding. The authors postulate that the introduction of exogenous corticosteroids directly into the neuraxial space can initiate a negative feedback loop on the hypothalamic–pituitary–ovarian axis. As a result, this may lead to decreased levels of circulating hormones, resulting in episodes of menorrhagia in the premenopausal population.
Pain Medicine, 01/11/10
Pain Medicine, 01/11/10
Friday, January 8, 2010
Golf and Chiropractic: A Natural Combination
With summer finally here, less people will be entering your office with injured backs from shoveling snow, slipping on ice or other winter activities. However, millions of Americans are dusting off their golf clubs and hitting the links, a location that is teeming with back pain and potential patients.
There are some 25 million golfers in America. A significant percentage of them suffer with chronic back pain. Many golfers pop aspirin and over-the-counter anti-inflammatory drugs like candy. What about chiropractic care? Surprisingly, as of 1994 the available data suggest that less than two percent of golfers chose to visit a chiropractor.1 The same source revealed that MDs and PTs treat most golfers. This information is somewhat shocking considering that back pain is the most common problem among golfers.
Although the percentage of golfers who see chiropractors may be higher, it is safe to say that chiropractors have yet to make a significant dent in the golf market. A quick glance at Golf Magazine's website illustrates this fact. Their fitness section recommends many fitness experts with whom golfers should consult, the majority of which are physical therapists; none are chiropractors (see www.golfonline.com/fitness).
Why golf has seemingly to overlooked chiropractic is unclear. Considering that golfers suffer mainly with spinal nociceptive pain, i.e., mechanical back pain, one would think that DCs would be the caretakers of choice. This article will discuss some of the basic mechanics of the golf swing and suggest some ways that chiropractors can access the golf market.
Swing Myths that Promote Injury
I recently wrote an article that discussed many of the myths associated with modern golf instruction.2 One of the biggest myths involves the notion that club head speed at ball impact is dependent on maximum spinal rotation during the backswing. In this regard, the term "x-factor" has been coined to describe the difference (in degrees) between hip position and shoulder position at the top of the backswing. Many instructors advocate this theory and recommend that golfers keep their pelvis as stationary as possible while the spine is maximally rotated. These swing positions are popular because it is believed that maximal spinal rotation somehow engages the "big" muscles of the back, allowing for a sling-shot effect during the downswing, i.e., the modern golf theory of power generation.
With respect to the "big muscle" theory, we are never told how maximal spinal rotation helps to engage spinal muscles or muscles such as the latissimus dorsi. Nonetheless, it is difficult to understand why modern golf instruction would promote such concepts. Regarding spinal muscles, it is known that they provide only five percent of the torque generated during spinal rotation, the abdominal obliques doing nearly all the work.3
Like the spinal muscles, the latissimus dorsi have nothing to do with generating spinal rotation. Nor is maximal spinal rotation necessary for the latissimus dorsi to perform its normal function, i.e., adduction, medial rotation and extension of the humerus.4
The true source of power generation in the golf swing involves the creation of elastic energy, which is thought to be the power generator for most athletic maneuvers.2 Briefly stated, elastic energy is created by imparting a short, quick stretch on the muscles involved in performing a particular movement. In the case of the golf swing, it is generally thought that the rotator cuff, latissimus dorsi and pectoralis major muscles are the "power muscles,"2 as well as the muscles of the arm and forearm. To effectively pre-stretch these muscles, no spinal rotation is needed.
The only purpose for pelvic and spinal rotation in the backswing is to achieve a body position that allows for effective club head delivery at ball impact. There are three main reasons to urge your patients to adopt a short backswing that reduces spinal rotation:
A short swing with less spinal rotation gives a golfer more control of the golf club and club head throughout the swing, which translates into better control of the golf ball.
Research has demonstrated that short backswings achieved the same clubhead speed at ball impact as long backswings.2
A short backswing will help to minimize the torsional stress in the lumbar spine.
Watkins explains that golfers should keep their shoulders and pelvis parallel to each other throughout the majority of the golf swing. He calls this rigid parallelization, the loss of which can generate rotational strain in the lumbar spine.5 With this information in mind, you can imagine how stressful and injurious the golf swing can be when golfers try to achieve a large x-factor. This swing method is dangerous and should be abandoned.
Chiropractic Intervention
There are several avenues of care that chiropractors can offer golfers, including spinal adjustments, preventive swing advice, rehabilitation exercises and anti-inflammatory nutrition. As most DCs know, spinal adjustments are known to be effective in reducing pain and improving spinal mobility. While the adjustment provides these beneficial outcomes, it is important to realize that adjustments cannot prevent injury. For this reason, DCs need to urge their golfing patients to reduce spinal rotation during the swing to lessen the chance of torsional injury. Golfers should be urged to adopt the principle of rigid parallelization throughout the golf swing, which requires rigid abdominal control.5
As previously alluded to, an aggressive lumbar spine rehabilitation program should be instituted as both a therapeutic and preventive measure. The golf swing is inherently stressful and injurious to the lumbar spine. Thus, it is very important to make sure the lumbar spine's stabilization mechanism is well- trained. Treating golfers without taking this into consideration can lead to reinjury and dependence on passive care. Research has recently demonstrated that lumbar stabilization exercises can reduce pain and disability in patients with spinal instability caused by spondylolysis and spondylolisthesis.6 McGill has recently discussed the stabilizing exercises that impart the least amount of stress on the lumbar spine, which included the cat stretch, curl-ups, isometric horizontal side support, and the quadruped track of exercises.7 These exercises will also help golfers develop the rigid abdominal control needed to maintain pelvis and shoulder parallelization during the swing to reduce torsional strain.
Nutritional factors should also be considered when treating golfers. As mentioned earlier, golfers commonly self-medicate with aspirin and NSAIDs to help deal with inflammation and pain. These medications are known to cause gastrointestinal ulceration and reduce connective tissue healing. It would be wise for golfers to adopt a diet that is rich in dark green and other colorful vegetables, which are known to be sources of anti-inflammatory omega-3 fatty acids, bioflavonoids and other phyto-chemicals. Supplementation with omega-3 fatty acids, flavonoids, ginger, turmeric, Boswellia and bromelain can add additional anti-inflammatory support,8 while supplemental glucosamine and chondroitin sulfate are useful for enhancing the repair of connective tissues.8,9
Very few golfers hit the fairways armed with the modest amount of information presented in this article. Even if you do not play golf, that should not stop you from engaging the golf market, as golfers desperately need the services provided by chiropractors.
There are some 25 million golfers in America. A significant percentage of them suffer with chronic back pain. Many golfers pop aspirin and over-the-counter anti-inflammatory drugs like candy. What about chiropractic care? Surprisingly, as of 1994 the available data suggest that less than two percent of golfers chose to visit a chiropractor.1 The same source revealed that MDs and PTs treat most golfers. This information is somewhat shocking considering that back pain is the most common problem among golfers.
Although the percentage of golfers who see chiropractors may be higher, it is safe to say that chiropractors have yet to make a significant dent in the golf market. A quick glance at Golf Magazine's website illustrates this fact. Their fitness section recommends many fitness experts with whom golfers should consult, the majority of which are physical therapists; none are chiropractors (see www.golfonline.com/fitness).
Why golf has seemingly to overlooked chiropractic is unclear. Considering that golfers suffer mainly with spinal nociceptive pain, i.e., mechanical back pain, one would think that DCs would be the caretakers of choice. This article will discuss some of the basic mechanics of the golf swing and suggest some ways that chiropractors can access the golf market.
Swing Myths that Promote Injury
I recently wrote an article that discussed many of the myths associated with modern golf instruction.2 One of the biggest myths involves the notion that club head speed at ball impact is dependent on maximum spinal rotation during the backswing. In this regard, the term "x-factor" has been coined to describe the difference (in degrees) between hip position and shoulder position at the top of the backswing. Many instructors advocate this theory and recommend that golfers keep their pelvis as stationary as possible while the spine is maximally rotated. These swing positions are popular because it is believed that maximal spinal rotation somehow engages the "big" muscles of the back, allowing for a sling-shot effect during the downswing, i.e., the modern golf theory of power generation.
With respect to the "big muscle" theory, we are never told how maximal spinal rotation helps to engage spinal muscles or muscles such as the latissimus dorsi. Nonetheless, it is difficult to understand why modern golf instruction would promote such concepts. Regarding spinal muscles, it is known that they provide only five percent of the torque generated during spinal rotation, the abdominal obliques doing nearly all the work.3
Like the spinal muscles, the latissimus dorsi have nothing to do with generating spinal rotation. Nor is maximal spinal rotation necessary for the latissimus dorsi to perform its normal function, i.e., adduction, medial rotation and extension of the humerus.4
The true source of power generation in the golf swing involves the creation of elastic energy, which is thought to be the power generator for most athletic maneuvers.2 Briefly stated, elastic energy is created by imparting a short, quick stretch on the muscles involved in performing a particular movement. In the case of the golf swing, it is generally thought that the rotator cuff, latissimus dorsi and pectoralis major muscles are the "power muscles,"2 as well as the muscles of the arm and forearm. To effectively pre-stretch these muscles, no spinal rotation is needed.
The only purpose for pelvic and spinal rotation in the backswing is to achieve a body position that allows for effective club head delivery at ball impact. There are three main reasons to urge your patients to adopt a short backswing that reduces spinal rotation:
A short swing with less spinal rotation gives a golfer more control of the golf club and club head throughout the swing, which translates into better control of the golf ball.
Research has demonstrated that short backswings achieved the same clubhead speed at ball impact as long backswings.2
A short backswing will help to minimize the torsional stress in the lumbar spine.
Watkins explains that golfers should keep their shoulders and pelvis parallel to each other throughout the majority of the golf swing. He calls this rigid parallelization, the loss of which can generate rotational strain in the lumbar spine.5 With this information in mind, you can imagine how stressful and injurious the golf swing can be when golfers try to achieve a large x-factor. This swing method is dangerous and should be abandoned.
Chiropractic Intervention
There are several avenues of care that chiropractors can offer golfers, including spinal adjustments, preventive swing advice, rehabilitation exercises and anti-inflammatory nutrition. As most DCs know, spinal adjustments are known to be effective in reducing pain and improving spinal mobility. While the adjustment provides these beneficial outcomes, it is important to realize that adjustments cannot prevent injury. For this reason, DCs need to urge their golfing patients to reduce spinal rotation during the swing to lessen the chance of torsional injury. Golfers should be urged to adopt the principle of rigid parallelization throughout the golf swing, which requires rigid abdominal control.5
As previously alluded to, an aggressive lumbar spine rehabilitation program should be instituted as both a therapeutic and preventive measure. The golf swing is inherently stressful and injurious to the lumbar spine. Thus, it is very important to make sure the lumbar spine's stabilization mechanism is well- trained. Treating golfers without taking this into consideration can lead to reinjury and dependence on passive care. Research has recently demonstrated that lumbar stabilization exercises can reduce pain and disability in patients with spinal instability caused by spondylolysis and spondylolisthesis.6 McGill has recently discussed the stabilizing exercises that impart the least amount of stress on the lumbar spine, which included the cat stretch, curl-ups, isometric horizontal side support, and the quadruped track of exercises.7 These exercises will also help golfers develop the rigid abdominal control needed to maintain pelvis and shoulder parallelization during the swing to reduce torsional strain.
Nutritional factors should also be considered when treating golfers. As mentioned earlier, golfers commonly self-medicate with aspirin and NSAIDs to help deal with inflammation and pain. These medications are known to cause gastrointestinal ulceration and reduce connective tissue healing. It would be wise for golfers to adopt a diet that is rich in dark green and other colorful vegetables, which are known to be sources of anti-inflammatory omega-3 fatty acids, bioflavonoids and other phyto-chemicals. Supplementation with omega-3 fatty acids, flavonoids, ginger, turmeric, Boswellia and bromelain can add additional anti-inflammatory support,8 while supplemental glucosamine and chondroitin sulfate are useful for enhancing the repair of connective tissues.8,9
Very few golfers hit the fairways armed with the modest amount of information presented in this article. Even if you do not play golf, that should not stop you from engaging the golf market, as golfers desperately need the services provided by chiropractors.
If you’ve run out of ideas for snacking, here are 25 suggestions to help you out:
1. 1 rye crisp bread with cottage cheese and a pinch of garam masala.
2. Small serve of tuna mixed with natural yoghurt and herbs, spread onto 3 celery sticks.
3. 4 carrot sticks, 2 cherry tomatoes, and 4 green beans served with guacamole dip.
4. 1/4 cup of unsweetened applesauce with 1 slice of wholegrain bread, toasted, and cut into 4 strips for dunking.
5. Frozen yoghurt lollipops.
6. 2 multi grain crackers topped with a small serve of cheddar cheese and sliced green grapes.
7. 1 tablespoon of mixed seeds, 3 strips of red pepper, 2 thick slices of mushroom.
8. 1 small apple sliced, 1 tablespoon peanut butter for dipping, 20 raisins sprinkled on top.
9. 1 oatcake with cottage cheese and fresh coriander.
10. A small serving of natural yoghurt with pumpkin, sesame, and sunflower seeds, and a pinch of cinnamon.
11. 2 multi grain crackers topped with grated cucumber, natural yoghurt, and a sprig of mint.
12. A small bowl of frozen berries and natural yoghurt, topped with linseeds.
13. 8 cashew nuts, 3 carrot sticks, and 2 thick slices of cucumber.
14. A small cup of homemade vegetable soup.
15. 2 rice cakes spread with hummus, and topped with cherry tomatoes.
16. 1 rice cake spread with pesto, topped with a small amount of mackerel, and diced tomatoes.
17. A small bowl of natural yoghurt with 1/2 cup unsweetened granola.
18. 3 handfuls of unbuttered/unsweetened popcorn, seasoned with herbs.
19. 6 Brazil nuts, 4 small florets of broccoli, and 2 cherry tomatoes.
20. Small serving of natural yoghurt, with linseed’s, and a pinch of cinnamon.
21. 2 crisp breads spread with mashed avocado and a squeeze of lemon juice.
22. 2 multi grain crispbreads topped with salmon, cottage cheese, and herbs.
23. 2 small kiwis sliced, and 6 almonds.
24. 1/2 cup pure orange juice, frozen and eaten as sorbet.
25. 1 rice cake topped with a hard-boiled egg and mixed herbs.
2. Small serve of tuna mixed with natural yoghurt and herbs, spread onto 3 celery sticks.
3. 4 carrot sticks, 2 cherry tomatoes, and 4 green beans served with guacamole dip.
4. 1/4 cup of unsweetened applesauce with 1 slice of wholegrain bread, toasted, and cut into 4 strips for dunking.
5. Frozen yoghurt lollipops.
6. 2 multi grain crackers topped with a small serve of cheddar cheese and sliced green grapes.
7. 1 tablespoon of mixed seeds, 3 strips of red pepper, 2 thick slices of mushroom.
8. 1 small apple sliced, 1 tablespoon peanut butter for dipping, 20 raisins sprinkled on top.
9. 1 oatcake with cottage cheese and fresh coriander.
10. A small serving of natural yoghurt with pumpkin, sesame, and sunflower seeds, and a pinch of cinnamon.
11. 2 multi grain crackers topped with grated cucumber, natural yoghurt, and a sprig of mint.
12. A small bowl of frozen berries and natural yoghurt, topped with linseeds.
13. 8 cashew nuts, 3 carrot sticks, and 2 thick slices of cucumber.
14. A small cup of homemade vegetable soup.
15. 2 rice cakes spread with hummus, and topped with cherry tomatoes.
16. 1 rice cake spread with pesto, topped with a small amount of mackerel, and diced tomatoes.
17. A small bowl of natural yoghurt with 1/2 cup unsweetened granola.
18. 3 handfuls of unbuttered/unsweetened popcorn, seasoned with herbs.
19. 6 Brazil nuts, 4 small florets of broccoli, and 2 cherry tomatoes.
20. Small serving of natural yoghurt, with linseed’s, and a pinch of cinnamon.
21. 2 crisp breads spread with mashed avocado and a squeeze of lemon juice.
22. 2 multi grain crispbreads topped with salmon, cottage cheese, and herbs.
23. 2 small kiwis sliced, and 6 almonds.
24. 1/2 cup pure orange juice, frozen and eaten as sorbet.
25. 1 rice cake topped with a hard-boiled egg and mixed herbs.
Laugher Really Is the Best Medicine
It's a well-known saying that may actually be true, according to a number of studies. Evidence suggests laughter is a true health promoter, helping reduce stress, boost your heart rate, increase circulation, and even burn calories.
For example, laughter helps combat stress, which is well-known to decrease immune-system response. Less stress means a better immune system, making your body less prone to infection and disease. Reducing stress levels also makes it easier to fall asleep, and as has been discussed in this publication on several occasions, poor and/or inadequate sleep can contribute to a whole host of negative health consequences.
But how could laughter possibly burn calories? It's actually a simple concept, if you think about it: When you laugh, your body moves in various ways; muscles throughout the body stretch and, depending on the strength of the laugh, your abdomen and other areas of the body may even contract repeatedly. That's a workout and a laugh all in one!
It all boils down to finding ways to relax, reduce your stress levels, and enjoy life – a great recipe for a healthy, happy life for you and your whole family.
For example, laughter helps combat stress, which is well-known to decrease immune-system response. Less stress means a better immune system, making your body less prone to infection and disease. Reducing stress levels also makes it easier to fall asleep, and as has been discussed in this publication on several occasions, poor and/or inadequate sleep can contribute to a whole host of negative health consequences.
But how could laughter possibly burn calories? It's actually a simple concept, if you think about it: When you laugh, your body moves in various ways; muscles throughout the body stretch and, depending on the strength of the laugh, your abdomen and other areas of the body may even contract repeatedly. That's a workout and a laugh all in one!
It all boils down to finding ways to relax, reduce your stress levels, and enjoy life – a great recipe for a healthy, happy life for you and your whole family.
When It Comes to Working Out, Don't Fear the Weights
There are misconceptions about weight training that prevent people from truly understanding the value it provides in shaping your body, developing lean muscle, and improving athletic and day-to-day performance. Women are especially prone to neglecting this form of effective training for fear of getting "too muscular" or looking "too bulky." This is unfortunate, because when done correctly, weight training is a great way to make a noticeable difference in how your body feels, looks and performs. Here are a few suggestions on how to make weight training work for you:
1. Design a program that's right for you. Some fundamental questions to ask yourself prior to beginning a weight training program include the following:
How many days per week can I realistically exercise? Three days minimum is suggested, preferably with a day of rest in between each exercise day.
How much time can I allocate to work out per exercise session? Twenty minutes is ideal for most people, up to a maximum of 45 minutes.
Am I trying to build size or simply tone muscle? A quicker, lighter pace is more for toning, while a heavier, slower pace generally builds muscle size and strength.
Do I have more than 10 pounds of body fat to lose? Do higher reps at a quicker pace to maximize fat loss.
How much experience do I have with weight training? Be careful not to over-exercise. Progress slowly; remember, if you get hurt, you won't be able to exercise at all!
The answers to these questions will determine the amount, tempo and frequency of your training program.
2. Work your entire body. Here's a sample of the exercises you can perform using weights to get a full-body workout. You can perform these exercises one after the other with little or no rest three days of the week (Monday, Wednesday, Friday), and add in other exercises as you advance. Here are a few to get you started (remember to talk to your doctor for more information and before starting any new exercise program):
Incline Dumbbell Presses: Angle an exercise bench at approximately 45 degrees. Take two dumbbells and lie on your back. Starting at chest level, press the dumbbells over your chest and lightly touch them together at the top. Keep your head resting on the bench, lower weight to starting position and repeat for desired repetitions.
Dumbbell Rows: Take two dumbbells and stand with feet just outside shoulder width. Hinge your hips backward and lean forward toward your toes with a slight bend in your knees. Pull the dumbbells up to your sides with palms facing each other. Lower and repeat. Keep your head up and maintain a slight arch in your lower back. Resist the temptation to round your shoulders forward.
Seated Dumbbell Biceps Curls: Using two dumbbells, curl weight from your side up to chest level. Be sure to keep your elbows perpendicular to the floor and tight by your side to isolate the muscles and prevent swinging.
Dumbbell Triceps Extensions: Lie on your back with two dumbbells and palms facing each other, arms extended toward the ceiling. Slowly bend your elbows, keeping them close together, until the dumbbells reach ear level, and then return to starting position.
Dumbbell Squats: Stand shoulder-width apart grasping two dumbbells by your sides. Squat as deep as you can, keeping your head up and shoulders pulled back. If you lean forward and your heels come off the ground, place a &fra12; to 1-inch support under your heels. This tilts your pelvis, which prevents you from leaning too far forward and keeps the heels stationary.
1. Design a program that's right for you. Some fundamental questions to ask yourself prior to beginning a weight training program include the following:
How many days per week can I realistically exercise? Three days minimum is suggested, preferably with a day of rest in between each exercise day.
How much time can I allocate to work out per exercise session? Twenty minutes is ideal for most people, up to a maximum of 45 minutes.
Am I trying to build size or simply tone muscle? A quicker, lighter pace is more for toning, while a heavier, slower pace generally builds muscle size and strength.
Do I have more than 10 pounds of body fat to lose? Do higher reps at a quicker pace to maximize fat loss.
How much experience do I have with weight training? Be careful not to over-exercise. Progress slowly; remember, if you get hurt, you won't be able to exercise at all!
The answers to these questions will determine the amount, tempo and frequency of your training program.
2. Work your entire body. Here's a sample of the exercises you can perform using weights to get a full-body workout. You can perform these exercises one after the other with little or no rest three days of the week (Monday, Wednesday, Friday), and add in other exercises as you advance. Here are a few to get you started (remember to talk to your doctor for more information and before starting any new exercise program):
Incline Dumbbell Presses: Angle an exercise bench at approximately 45 degrees. Take two dumbbells and lie on your back. Starting at chest level, press the dumbbells over your chest and lightly touch them together at the top. Keep your head resting on the bench, lower weight to starting position and repeat for desired repetitions.
Dumbbell Rows: Take two dumbbells and stand with feet just outside shoulder width. Hinge your hips backward and lean forward toward your toes with a slight bend in your knees. Pull the dumbbells up to your sides with palms facing each other. Lower and repeat. Keep your head up and maintain a slight arch in your lower back. Resist the temptation to round your shoulders forward.
Seated Dumbbell Biceps Curls: Using two dumbbells, curl weight from your side up to chest level. Be sure to keep your elbows perpendicular to the floor and tight by your side to isolate the muscles and prevent swinging.
Dumbbell Triceps Extensions: Lie on your back with two dumbbells and palms facing each other, arms extended toward the ceiling. Slowly bend your elbows, keeping them close together, until the dumbbells reach ear level, and then return to starting position.
Dumbbell Squats: Stand shoulder-width apart grasping two dumbbells by your sides. Squat as deep as you can, keeping your head up and shoulders pulled back. If you lean forward and your heels come off the ground, place a &fra12; to 1-inch support under your heels. This tilts your pelvis, which prevents you from leaning too far forward and keeps the heels stationary.
Chiropractic for Kids: Get the Word Out
Chiropractic for Kids: Get the Word Out
According to a recent survey by the International Chiropractic Pediatrics Association, chiropractic care of children is associated with high levels of patient/parent satisfaction and a near-perfect safety record. So, have you brought your child(ren) to the chiropractor yet?
In general, the chiropractic adjustment is a very safe procedure for children. With millions of children visiting a chiropractor every year, adverse events (the technical term for injury) are very rare. A study published in 2008 in the prestigious medical journal Pediatrics found only nine incidents of adverse events related to spinal adjustments in children worldwide over the past 100 years, an enviable safety record.
All doctors understand that any form of health care comes with some degree of risk, whether we're talking about a dose of antibiotics or a chiropractic adjustment. As with any procedure, your chiropractor should discuss the benefits and the risks of the adjustment as it applies to your child.
Chiropractic care for children is very different than chiropractic care for adults. The adjustments are much softer and gentler because the child's joints are looser and easier to move. The procedure is quite comfortable and children often look forward to their chiropractic treatment. In addition, children generally heal much more quickly than adults, so typically require just a few treatments to restore normal motion to their joints, and thus restore normal function to their nervous systems and related end organs.
Since chiropractors improve the health of the nervous system by removing irritation stemming from the structural elements of the body, chiropractors can help children with a wide range of conditions, from colic to ear infections to asthma.
If your children aren't already receiving regular chiropractic care, talk to your doctor about getting them into the office for an initial visit.
If your chiropractor doesn't specialize in treating children, particularly very young children, and doesn't know someone who does, they can help you find a pediatric chiropractor in your neighborhood using several resources, including http://acapedscouncil.org/unitedstates.html, www.icapediatrics.com/members-referral.php or www.chiropractic4kids.org.
According to a recent survey by the International Chiropractic Pediatrics Association, chiropractic care of children is associated with high levels of patient/parent satisfaction and a near-perfect safety record. So, have you brought your child(ren) to the chiropractor yet?
In general, the chiropractic adjustment is a very safe procedure for children. With millions of children visiting a chiropractor every year, adverse events (the technical term for injury) are very rare. A study published in 2008 in the prestigious medical journal Pediatrics found only nine incidents of adverse events related to spinal adjustments in children worldwide over the past 100 years, an enviable safety record.
All doctors understand that any form of health care comes with some degree of risk, whether we're talking about a dose of antibiotics or a chiropractic adjustment. As with any procedure, your chiropractor should discuss the benefits and the risks of the adjustment as it applies to your child.
Chiropractic care for children is very different than chiropractic care for adults. The adjustments are much softer and gentler because the child's joints are looser and easier to move. The procedure is quite comfortable and children often look forward to their chiropractic treatment. In addition, children generally heal much more quickly than adults, so typically require just a few treatments to restore normal motion to their joints, and thus restore normal function to their nervous systems and related end organs.
Since chiropractors improve the health of the nervous system by removing irritation stemming from the structural elements of the body, chiropractors can help children with a wide range of conditions, from colic to ear infections to asthma.
If your children aren't already receiving regular chiropractic care, talk to your doctor about getting them into the office for an initial visit.
If your chiropractor doesn't specialize in treating children, particularly very young children, and doesn't know someone who does, they can help you find a pediatric chiropractor in your neighborhood using several resources, including http://acapedscouncil.org/unitedstates.html, www.icapediatrics.com/members-referral.php or www.chiropractic4kids.org.
Thursday, January 7, 2010
Weight Loss & Detox Supplements
Your Way to Better Health
For centuries, man has been trying to unlock the secret of staying young. And while the "Fountain of Youth" appears beyond your grasp, there are a few daily steps that you can take to protect yourself from the effects of toxic exposure; regain mobility in your bones and joints; preserve the well-being of your eyes, heart and brain; recharge your bodies systems; and restore your youthful appearance.
We take great pride in our product formulations — not just for their uniqueness and efficacy — but also for the attention to detail in the ingredients and the blends selected. We carefully consider each ingredient's safety proven health benefits as well as its ability to work synergistically with other ingredients to maximize your product experience.
From the acai berry or the Agaricus Blazei mushroom of the nutrient-rich rainforest regions to the goji berry of the Himalayan Mountains, or the volcanic-formed zeolites to kaolin clay from China, we continue to search the globe for the finest ingredients to bring you the best products on the market today.
Order the Highest-Quality All Natural Nutritional Supplements, Weigth Loss Kits & Skin Care Products. Become a member and get them for a discounted price!
Go to: http://my.waiora.com/products.php
For centuries, man has been trying to unlock the secret of staying young. And while the "Fountain of Youth" appears beyond your grasp, there are a few daily steps that you can take to protect yourself from the effects of toxic exposure; regain mobility in your bones and joints; preserve the well-being of your eyes, heart and brain; recharge your bodies systems; and restore your youthful appearance.
We take great pride in our product formulations — not just for their uniqueness and efficacy — but also for the attention to detail in the ingredients and the blends selected. We carefully consider each ingredient's safety proven health benefits as well as its ability to work synergistically with other ingredients to maximize your product experience.
From the acai berry or the Agaricus Blazei mushroom of the nutrient-rich rainforest regions to the goji berry of the Himalayan Mountains, or the volcanic-formed zeolites to kaolin clay from China, we continue to search the globe for the finest ingredients to bring you the best products on the market today.
Order the Highest-Quality All Natural Nutritional Supplements, Weigth Loss Kits & Skin Care Products. Become a member and get them for a discounted price!
Go to: http://my.waiora.com/products.php
Correction of Posterior Shoulder Tightness Is Associated With Symptom Resolution in Patients With Internal Impingement
Resolution of symptoms after physiotherapy treatment for internal impingement was related to correction of posterior shoulder tightness.
American Journal of Sports Medicine, 01/07/10
American Journal of Sports Medicine, 01/07/10
Complications of Spinal Fusion for Scheuermann Kyphosis
The incidence of complications associated with spinal fusion for SK in adults is significantly greater than in pediatric patients. There were no significant differences in complication rates between PSF and same–day ASF/PSF procedures. These data may be used to counsel patients regarding complications associated with spinal fusion for SK in the hands of experienced spinal deformity surgeons.
Spine, 01/07/10
Spine, 01/07/10
Degree of Pain Reduction Using a Conventional Training Shoe Versus an Ultraflexible Training Shoe for Treating Plantar Fasciitis
Examining the Degree of Pain Reduction Using a Multielement Exercise Model with a Conventional Training Shoe Versus an Ultraflexible Training Shoe for Treating Plantar Fasciitis.
The exercise regimen employed in this study appears to reduce pain associated with chronic plantar fasciitis, and in doing so, the Nike 5.0 shoe may result in reductions in pain earlier than conventional running shoes.
The Physician and Sportsmedicine, 01/07/10
The exercise regimen employed in this study appears to reduce pain associated with chronic plantar fasciitis, and in doing so, the Nike 5.0 shoe may result in reductions in pain earlier than conventional running shoes.
The Physician and Sportsmedicine, 01/07/10
Wednesday, January 6, 2010
What is chiropractic?
Chiropractic is a branch of the healing arts based upon the understanding that good health depends, in part, upon a normally functioning nervous system (especially the spine, and the nerves extending from the spine to all parts of the body). "Chiropractic" comes from the Greek word chiropraktikos, meaning "effective treatment by hand." Chiropractic stresses the idea that the cause of many disease processes begins with the body's inability to adapt to its environment. It looks to address these diseases not by the use of drugs and chemicals, but by locating and adjusting a musculoskeletal area of the body which is functioning improperly.
What conditions benefit from chiropractic care?
Although chiropractic is used most frequently to relieve low back pain, studies have found it to be effective for a variety of conditions, such as migraine headaches, neck and shoulder pain, carpal tunnel syndrome, fibromyalgia, and infantile colic.
Does Chiropractic hurt?
Under normal circumstances, adjustments don't hurt. The patient may experience a minor amount of discomfort during the adjustment which lasts only seconds.
Is Chiropractic safe?
Chiropractic adjustments or manipulations are extremely safe. The risk factor is estimated to be in excess of one million to one.
What kind of education and training do doctors of chiropractic have?
Chiropractors receive an education that emphasizes neuromuscular diagnosis and treatment. Preparation for the practice of chiropractic is concentrated on three areas of learning; basic training in the biological and health sciences (anatomy, physiology, histology, biochemistry, clinical and radiological diagnosis); specialized training in the chiropractic discipline (theoretical studies, practice, diagnosis and applications); and extensive clinical training.
Have any studies been published showing what chiropractic is effective for?
Several studies have documented the effectiveness of chiropractic in relieving back pain. More recent studies have shown chiropractic to be effective in treating infantile colic and migraine headaches.
What can I expect on my first visit?
The first thing a chiropractor will do is ask you about the health complaints about which you are chiefly concerned. The DC will also ask about your family history, dietary habits, other care you may have had (chiropractic, osteopathic, medical, etc.), your job, and other questions designed to help determine the nature of your illness and the best way to go about treating the problem. A physical examination will be performed in accordance with your DC's clinical judgement, which may include x-rays, laboratory analysis and other diagnostic procedures. In addition, a careful spinal examination and analysis will be performed to detect any structural abnormalities which may be affecting or causing your condition. All of these elements are important components of your total health profile, and vital to the doctor of chiropractic in evaluating your problem.
Chiropractic is a branch of the healing arts based upon the understanding that good health depends, in part, upon a normally functioning nervous system (especially the spine, and the nerves extending from the spine to all parts of the body). "Chiropractic" comes from the Greek word chiropraktikos, meaning "effective treatment by hand." Chiropractic stresses the idea that the cause of many disease processes begins with the body's inability to adapt to its environment. It looks to address these diseases not by the use of drugs and chemicals, but by locating and adjusting a musculoskeletal area of the body which is functioning improperly.
What conditions benefit from chiropractic care?
Although chiropractic is used most frequently to relieve low back pain, studies have found it to be effective for a variety of conditions, such as migraine headaches, neck and shoulder pain, carpal tunnel syndrome, fibromyalgia, and infantile colic.
Does Chiropractic hurt?
Under normal circumstances, adjustments don't hurt. The patient may experience a minor amount of discomfort during the adjustment which lasts only seconds.
Is Chiropractic safe?
Chiropractic adjustments or manipulations are extremely safe. The risk factor is estimated to be in excess of one million to one.
What kind of education and training do doctors of chiropractic have?
Chiropractors receive an education that emphasizes neuromuscular diagnosis and treatment. Preparation for the practice of chiropractic is concentrated on three areas of learning; basic training in the biological and health sciences (anatomy, physiology, histology, biochemistry, clinical and radiological diagnosis); specialized training in the chiropractic discipline (theoretical studies, practice, diagnosis and applications); and extensive clinical training.
Have any studies been published showing what chiropractic is effective for?
Several studies have documented the effectiveness of chiropractic in relieving back pain. More recent studies have shown chiropractic to be effective in treating infantile colic and migraine headaches.
What can I expect on my first visit?
The first thing a chiropractor will do is ask you about the health complaints about which you are chiefly concerned. The DC will also ask about your family history, dietary habits, other care you may have had (chiropractic, osteopathic, medical, etc.), your job, and other questions designed to help determine the nature of your illness and the best way to go about treating the problem. A physical examination will be performed in accordance with your DC's clinical judgement, which may include x-rays, laboratory analysis and other diagnostic procedures. In addition, a careful spinal examination and analysis will be performed to detect any structural abnormalities which may be affecting or causing your condition. All of these elements are important components of your total health profile, and vital to the doctor of chiropractic in evaluating your problem.
Tuesday, January 5, 2010
Nutritional Supplements in Pain Practice
The body produces its own powerful pain–modulating neurotransmitters. Chronic pain and other chronic stressors, combined with a diet low in protein, can create deficiencies in the three most critical of these pain–modulators: serotonin, gamma–amino–butyric acid (GABA), and endorphin. This article targets the use of diet and amino acids in the optimization of the endogenous opiates, the endorphins – our most potent natural analgesics. Utilizing milk thistle to detoxify a liver may maximize pain relief by reducing the challenge to a chronic pain patient’s liver attempting to metabolize an opioid and adjunctive medication regimen.
Practical Pain Management, 01/05/10
Practical Pain Management, 01/05/10
Monday, January 4, 2010
Humeral head osteonecrosis following arthroscopic rotator cuff repair
The authors report a case of osteonecrosis of the humeral head following arthroscopic rotator cuff repair what the authors believe is probably secondary to disruption of its blood supply after placement of multiple metallic suture anchors. The surgical records were also reviewed in an attempt to identify the cause of the humeral head osteonecrosis.
Knee Surgery, Sports Traumatology, Arthroscopy, 01/04/10
Knee Surgery, Sports Traumatology, Arthroscopy, 01/04/10
Sleep position and shoulder pain
According to the present hypothesis shoulder pain should for the most part occur on the side that the patient preferred to sleep on before the onset of shoulder pain. The postural theory of shoulder pain provides the possibility for a new and noninvasive method to treat shoulder pain by the modification of posture during sleep.
Medical Hypotheses, 01/04/10
Medical Hypotheses, 01/04/10
Adductor tenotomy: its role in the management of sports-related chronic groin pain
Adductor tenotomy provides good symptomatic and functional improvement in chronic adductor–related groin pain refractory to conservative treatment.
Archives of Orthopaedic and Trauma Surgery, 01/04/10
Archives of Orthopaedic and Trauma Surgery, 01/04/10
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