Finding Your Game

Find Your Game

“Find Your Game” means achieving optimal function to any level of fitness. That includes everyone from athletes to office workers, young and old. The American Chiropractic Association (ACA) encourages everyone to use the month of October to resolve to your best, feel your best, and perform your best.

Chiropractic: Athletes’ Not-So-Secret Weapon

Athletes know that chiropractic gets them back on their feet after injury. Doctors of chiropractic (DCs) support athletes in high school, college and professional sports. DCs work at events such as Olympic Games, the World Games, and the Pan-American Games-wherever they are needed.

Play Through Pain?

Athletes and weekend warriors may try to play through pain, hoping a painful elbow or low back will get better by itself. As a rule of thumb, the earlier the musculoskeletal injury is treated, the sooner the healing can begin. An untreated injury can easily slide from “acute” into “sub-acute,” and even into “chronic”. Each phase has its own characteristics and challenges.

Injury Timeline

The acute phase lasts from 48 to 72 hours after injury. This phase is characterized by pain, inflammation, loss of range of motion, increases temperature around the injury and swelling.

An injury can becomes sub-acute at any point after that period. In this phase, the swelling decreases or disappears altogether and range of motion improves. The sub-acute phase can stretch out for weeks and even months, depending on the severity of the injury and rehabilitation required. During this phase the doctor of chiropractic works on flexibility, postural retraining, non-weight-bearing strength/ coordination training, and pain management. “Many elite athletes spend the better part of their careers in the sun-acute injury phase due to grueling competition schedules and high demands placed on their bodies. Knowing the phases and what therapies to incorporate during which phases are crucial to recovery. Recuperation tales longer as we age whether you run, marathons, spin three times a week, or play golf on the weekend,” says Steve Hanson, DC, DACBSP, who specializes in treating sports injuries.

Doctors of chiropractic are trained to work with musculoskeletal injuries in any phase. Injuries are considered chronic from about two weeks after trauma until recovery. The longer an injury goes untreated, the more likely it is that the brain will accept it as “the new normal.” Therefore, if optimum function for like is the goal, treatment should be sought out sooner, rather than later.


Treat Causes, Not Symptoms

In this culture, we are told that pills are the answer. We pop aspirin, ibuprofen, naproxen and other NSAIDs (non-steroidal anti-inflammatory drugs) to mask the pain-and get back to action. By numbing the pain of injury, we lose touch with the body’s signals. Without a “guardian” in place to keep us from overstressing a body part, we can easily worsen the original injury-and we won’t even feel it until the NSAID wears of.

Besides silencing a self-protective dialog with our own bodies, NSAIDs have many documented negative side effects-particularly in the gastrointestinal tract. Perhaps the most important point to keep in mind is that NSAIDs treat only the symptoms. Chiropractic, on the other hand treats causes. When the cause of a musculoskeletal injury is properly treated, healing can begin.

Soft –Tissue Injuries

An increasing number of doctors of chiropractic are getting trained in specialized techniques of instrument-assisted soft-tissue mobilization (IASTM) to work with musculoskeletal injuries. Stephen Perle, DC, MS, professor of clinical sciences at University of Bridgeport College of Chiropractic, Bridgeport, Connecticut, says the beauty of these instruments is that they allow him to focus the forces of his hands into smaller area of the patient’s body, allowing him to bring about pain relief sooner. IASTM is gaining appreciation and acceptance among athletes and the weekend warriors alike, as a technique that compliments the unique strengths of chiropractic.

This information has been reprinted with permission from acatoday.com

Computer Ergonomics for CHILDREN!!!

At least 70 percent of America’s 30 million elementary

school students use computers, according to a recent

New York Times article. As a result of this increased

usage, doctors of chiropractic are treating more young

patients suffering from the effects of working at computer

stations that are either designed for adults or

poorly designed for children. Many children are already

suffering from repetitive motion injuries (RMI) such as

carpal tunnel syndrome and chronic pain in the hands,

back, neck and shoulders.

A recently published study conducted by a team of

researchers from Cornell University found that 40 percent

of the elementary school children they studied

used computer workstations that put them at postural

risk. The remaining 60 percent scored in a range indicating

“some concern.”

“Emphasis needs to be placed on teaching children

how to properly use computer workstations,” stated

Dr. Scott Bautch, of the American Chiropractic

Association’s Council on Occupational Health.

“Poor work habits and computer workstations that

don’t fit a child’s body during the developing years can

have harmful physical effects that can last a lifetime.

Parents need to be just as concerned about their children’s

interaction with their computer workstations as

they are with any activities that may affect their children’s

long-term health,” added Dr. Bautch.

What Can You Do?

 

• If children and adults in your home share the

same computer workstation, make certain that

the workstation can be modified for each

child’s use.

• Position the computer monitor so the top of the

screen is at or below the child’s eye level. This

can be accomplished by taking the computer

off its base or stand, or having the child sit on

firm pillows or phone books to reach the

desired height.

• Make sure the chair at the workstation fits the

child correctly. An ergonomic back cushion, pillow

or a rolled-up towel can be placed in the

small of the child’s back for added back support.

• There should be two inches between the front

edge of the seat and the back of the knees.

The chair should have arm supports so that

elbows are resting within a 70- to 135-degree

angle to the computer keyboard.

• Wrists should be in a neutral position while typing

– not angled up or down. The mousing surface

should be close to the keyboard so your

child doesn’t have to hold the arm out. 

• The child’s knees should be positioned at an

approximate 90- to 120-degree angle. To

accomplish this angle, feet can be placed on a

foot rest, box, stool or similar object.

• Reduce eyestrain by making sure there is adequate

lighting and that there is no glare on the

monitor screen. Use an antiglare screen if necessary.

• Limit your child’s time at the computer and

make sure he or she takes periodic stretch

breaks during computing time. Stretches can

include: clenching hands into fists and moving

them in 10 circles inward and 10 circles outward;

placing hands in a praying position and

squeezing them together for 10 seconds and

then pointing them downward and squeezing

them together for 10 seconds; spreading fingers

apart and then closing them one by one; 

standing and wrapping arms around the body

and turning all the way to the left and then all

the way to the right.

• Your child’s muscles need adequate hydration

to work properly and avoid injury. Encourage

your child to drink four 8-ounce glasses of

water a day. Carbonated beverages, juices and

other sweet drinks are not a substitute.

• Urge your child’s school or PTA officials to provide

education on correct computer ergonomics

and to install ergonomically correct workstations. 

“If your child continues to complain of pain and strain

from sitting at a computer, see a doctor of chiropractic,”

urges Dr. Bautch. “A chiropractor can help alleviate

your child’s pain and help prevent further injury.” 

This information has been reprinted with the permission of acatoday.com

 

Acupuncture what is it? Will it help?

ACUPUNCTURE

 

Acupuncture is a non-drug, non-invasive therapy that

may produce a variety of benefits—from pain management

to helping with nausea associated with

chemotherapy. According to the 2002 National Health

Interview Survey, an estimated 8.2 million Americans

have been to an acupuncturist, and an estimated 2.1

million U.S. adults used acupuncture in the previous

year. Since the use of acupuncture has spread widely in

the U.S. in the past 20 years, researchers are studying

the benefits of acupuncture for many conditions, including

low-back pain, headaches, and osteoarthritis of the

knee.

Acupuncture may be useful as an independent treatment

for some conditions, but it can also be used as a

complement to other healthcare therapies.

The philosophy of acupuncture

One of the oldest healing arts, acupuncture originated in

China and other Asian countries thousands of years

ago. Acupuncture practitioners believe that all illness is

caused from interference with the flow of energy, also

called chi, and imbalance of two opposing and complementary

forces within the body: yin, the cold and passive

aspect, and yang, the hot, active, and excited

aspect.

To restore the balance between yin and yang and to

unblock chi, acupuncture stimulates specific points of

the body through several techniques, including insertion

of hair-thin metal needles through the skin. In Chinese

medicine, chi is believed to flow through pathways

(meridians) in the body, which are accessible through

more than 350 acupuncture points. Western medicine

explains the effect of acupuncture through stimulating

nerves, muscles, and connective tissue, which

increases the body’s natural activity to regulate pain and

increase blood flow.

Before your visit

• Ask your doctor of chiropractic or another

health care provider for a referral. Some

doctors of chiropractic practice acupuncture,

too.

• Ask people you trust for recommendations.

• Check online referral listings of national

acupuncture organizations.

• Check the acupuncturist’s credentials. A

license is required to practice acupuncture;

however, education and training standards, as

well as license-obtaining requirements, vary

among states. Most states require non-physician

acupuncturists to pass an exam through

the National Certification Commission for

Acupuncture and Oriental Medicine.

• Interview the provider. Ask what the treatment

involves, how likely it is to be effective for your

condition, and how much it will cost.

• Check with your insurance company to find out

if the treatment is covered by your insurance.

During your visit

During your first office visit, the acupuncture

practitioner may ask you for details related to your

health condition, lifestyle, and behavior. Be sure to tell

the provider about all treatments or medications you are

taking and all conditions you have. Ask how many visits

the treatment will take approximately.

While acupuncture providers may have different styles,

a typical visit—which usually lasts about 30 minutes—

includes an exam and assessment of your condition,

insertion of needles, and advice on home care. Before

the needles are placed, you will lie down on a comfortable

surface face down, face up, or on your side,

depending on where the needles will be inserted.

Usually the procedure isn’t painful; however, you may

feel a brief, sharp sensation when the needle is inserted

and when it reaches the correct depth. Sometimes, the

needles are gently moved or stimulated with electricity

or heat. Each treatment may require the insertion of as

many as 12 needles, which stay in place for 5 to 20 minutes.

Benefits and risks

Just as with other therapies, acupuncture has benefits

and risks. On the benefit side, acupuncture:

• Has few side effects

• Can be a useful complement to other therapies

• Is becoming widely available

• Helps control certain types of pain

If you have a bleeding disorder or are taking blood thinners,

acupuncture may not be for you.

Acupuncture treatment is experienced differently by different

people—some report feeling energized by treatment;

others feel relaxed. Most report feeling no or minimal

pain from the insertion of the needles. Soreness

and pain during treatment can result from improper

needle placement, a defect in the needle, or the movement

of the patient. Some experience bleeding or bruising

at the needle sites.

If acupuncture is not provided by a properly qualified

practitioner, however, potentially serious side effects

can occur. Acupuncture needles, which are regulated by

the U.S. Food and Drug Administration, should be sterile

and non-toxic, and should come in single-use packages

labeled for use by qualified providers only. Some

complications have been reported from inadequately

sterilized needles. Inappropriately delivered treatment

can result in infections and injured organs. These risks,

however, are low when acupuncture is provided by a

competent, certified practitioner..

Chiropractic Care for moms-to-be

Chiropractic Care! How can it benefit the Moms-to-be?

 

 

As many new mothers can attest, the muscle strains of

pregnancy are very real and can be more than just a

nuisance. The average weight gain of 25 to 35 pounds,

combined with the increased stress placed on the body

by the baby, may result in severe discomfort. Studies

have found that about half of all expectant mothers will

develop low-back pain at some point during their pregnancies.

This is especially true during late pregnancy,

when the baby’s head presses down on a woman’s

back, legs and buttocks, irritating her sciatic nerve. And

for those who already suffer from low-back pain, the

problem can become even worse.

During pregnancy, a woman’s center of gravity almost

immediately begins to shift forward to the front of her

pelvis. Although a woman’s sacrum—or posterior section

of the pelvis—has enough depth to enable her to

carry a baby, the displaced weight still increases the

stress on her joints. As the baby grows in size, the

woman’s weight is projected even farther forward, and

the curvature of her lower back is increased, placing

extra stress on the spinal disks.

While these changes sound dramatic, pregnancy hormones

help loosen the ligaments attached to the pelvic

bones. But even these natural changes designed to

accommodate the growing baby can result in postural

imbalances.

The American Chiropractic Association recommends the

following tips for pregnant women:

Exercise

• Safe exercise during pregnancy can help strengthen

your muscles and prevent discomfort. Try exercising

at least three times a week, gently stretching before

and after exercise. If you weren’t active before your

pregnancy, check with your doctor before starting or

continuing any exercise program.

• Walking, swimming, and stationary cycling are relatively

safe cardiovascular exercises for pregnant

women because they do not require jerking or

bouncing movements. Jogging can be safe for

women who were avid runners before becoming

pregnant—if done carefully and under a doctor’s

supervision.

• Be sure to exercise in an area with secure footing to

minimize the likelihood of falls. Your heart rate

should not exceed 140 beats per minute during

exercise. Strenuous activity should last no more

than 15 minutes at a time.

• Stop your exercise immediately if you notice any

unusual symptoms, such as vaginal bleeding, dizziness,

nausea, weakness, blurred vision, increased

swelling, or heart palpitations.

Pregnancy Ergonomics

 

• Sleep on your side with a pillow between your knees

to take pressure off your lower back. Full-length

“body pillows” or “pregnancy wedges” may be helpful.

Lying on your left side allows unobstructed

blood flow and helps your kidneys flush waste from

your body.

• If you have to sit at a computer for long hours, make

your workstation ergonomically correct. Position the

computer monitor so the top of the screen is at or

below your eye level, and place your feet on a small

footrest to take pressure off your legs and feet. Take

periodic breaks every 30 minutes with a quick walk

around the office.

 

Nutrition

 

Eat small meals or snacks every four to five hours—

rather than the usual three large meals—to help keep

nausea or extreme hunger at bay. Snack on crackers

or yogurt—bland foods high in carbohydrates and protein.

Keep saltines in your desk drawer or purse to help

stave off waves of “morning sickness.” Supplementing

with at least 400 micrograms of folic acid a day before

and during pregnancy has been shown to decrease the

risk of neural tube birth defects, such as spina bifida.

Check with your doctor before taking any vitamin or

herbal supplement to make sure it’s safe for you and

the baby 

Health and Safety

 

• Wear flat, sensible shoes. High or chunky heels can

exacerbate postural imbalances and make you less

steady on your feet, especially as your pregnancy

progresses.

• When picking up children, bend from the knees, not

the waist. And never turn your head when you lift.

Avoid picking up heavy objects, if possible.

• Get plenty of rest. Pamper yourself and ask for help

if you need it. Take a nap if you’re tired, or lie down

and elevate your feet for a few moments when you

need a break  

How Can Chiropractic Help?

Before you become pregnant, your doctor of chiropractic

can detect any imbalances in the pelvis

or elsewhere in your body that could contribute to

pregnancy discomfort or possible neuromusculoskeletal

problems after childbirth.

Many pregnant women have found that chiropractic

adjustments provide relief from the increased

low-back pain brought on by pregnancy.

Chiropractic manipulation is safe for the pregnant

woman and her baby and can be especially

appealing to those who are trying to avoid medications

in treating their back pain. Doctors of chiropractic

can also offer nutrition, ergonomic, and

exercise advice to help a woman enjoy a healthy

pregnancy.

Chiropractic care can also help after childbirth. In

the eight weeks following labor and delivery, the

ligaments that loosened during pregnancy begin

to tighten. Ideally, joint problems brought on during

pregnancy from improper lifting or reaching

should be treated before the ligaments return to

their pre-pregnancy state to prevent further muscle

tension.

Keeping Young Athletes Healthy and Fit

KEEPING YOUNG ATHLETES HEALTHY AND FIT

In today’s age of health and fitness, more and more

kids are involved in sporting activities. Although being

part of a football, soccer or Little League team is an

important rite of passage for many children, parents

and their children could be overlooking the importance

of proper nutrition and body-conditioning needed for

preventing injuries on and off the playing field.

“The majority, if not all, sports are good, provided that

the child prepares appropriately,” says Dr. Timothy

Ray, a member of the American Chiropractic

Association’s Council on Sports Injuries and Physical

Fitness. “Without proper preparation, playing any sport

can turn into a bad experience. There are structural

and physical developmental issues that need to be

taken into consideration before children undertake certain

sports.”

Highly competitive sports such as football, gymnastics

and wrestling follow rigorous training schedules that

can be potentially dangerous to an adolescent or

teenager. The best advice for parents who have young

athletes in the family is to help them prepare their bodies

and to learn to protect themselves from sports

related injuries before they happen.

“Proper warm up, stretching and weight-lifting exercies

are essential for kids involved in sports, but many kids

learn improper stretching or weight-lifting techniques,

making them more susceptible to injury,” says Dr.

Steve Horwitz, an ACA member from Silver Spring,

Maryland, and former member of the U.S. Summer

Olympic medical team. “Parents need to work with

their kids and make sure they receive the proper sports

training.”

“Young athletes should begin with a slow jog as a general

warm-up, followed by a sport-specific warm-up.

“They should then stretch all the major muscle

groups,” says Dr. Horwitz. “Kids need to be instructed

in appropriate exercises for each sport to prevent

injuries.”

Proper nutrition and hydration are also extremely vital.

“While an ordinary person may need to drink eight to

10 8-ounce glasses of water each day, athletes need

to drink even more than that for proper absorption.

Breakfast should be the most important meal of the

day. Also, eating a healthy meal two to four hours

before a practice or a game and another within one to

two hours after a game or practice allows for proper

replenishment and refuels the body,” adds Dr. Horwitz.

Young athletes today often think they are invincible.

The following tips can help ensure your child does not

miss a step when it comes to proper fitness, stretching,

training and rest that the body needs to engage in

sporting activities.

Encourage your child to:

 • Wear the proper equipment.

Certain contact

sports, such as football and hockey, can be dangerous

if the equipment is not properly fitted. Make

sure all equipment, including helmets, pads and

shoes fit your child or adolescent. Talk to your

child’s coach or trainer if the equipment is damaged.

• Eat healthy meals. Make sure your young athlete

is eating a well-balanced diet and does not skip

meals. Avoid high-fat foods, such as candy bars

and fast food. At home, provide fruit rather than

cookies, and vegetables rather than potato chips.

• Maintain a healthy weight. Certain sports, such

as gymnastics, wrestling and figure skating, may

require your young athlete to follow strict dietary

rules. Be sure your child does not feel pressured

into being too thin and that he/she understands

that proper nutrition and caloric intake is needed

for optimal performance and endurance.

• Drink water. Hydration is a key element to optimal

fitness. Teenage athletes should drink at least eight

8-ounce glasses of water a day. Younger athletes

should drink five to eight 8-ounce glasses of water.

• Drink milk. Make sure your child has enough calcium

included in his/her diet. For children over 2

years of age, ACA recommends 1 percent or skim

milk rather than whole milk. Milk is essential for

healthy bones and reduces the risk of joint and

muscle related injuries.

• Avoid sugar-loaded, caffeinated and carbonated

drinks. Sports drinks are a good source of replenishment

for those kids engaged in long duration

sports, such as track and field.

• Follow a warm-up routine. Be sure your child or

his/her coach includes a warm-up and stretching

session before every practice, game or meet. A

slow jog, jumping rope and/or lifting small weights

reduces the risk of torn or ripped muscles.

Flexibility is key when pushing to score that extra

goal or make that critical play.

• Take vitamins daily. A multi-vitamin and Vitamin C

are good choices for the young athlete. Vitamin B

and amino acids may help reduce the pain from

contact sports. Thiamine can help promote healing.

Also consider Vitamin A to strengthen scar tissue.

• Avoid trendy supplements. Kids under the age of

18 should avoid the use of performance-enhancing

supplements, such as creatine. Instead, they

should ask their coach or trainer to include weekly

weight training and body-conditioning sessions in

their workout.

• Get plenty of rest. Eight hours of sleep is ideal for

the young athlete. Lack of sleep and rest can

decrease performance. Sluggishness, irritability

and loss of interest could indicate that your child is

fatigued.

Chiropractic Care Can Help

Doctors of chiropractic are trained and licensed to

treat the entire neuromusculoskeletal system and can

provide advice on sports training, nutrition and injury

prevention to young athletes.

 

This information has been reprinted with permission from acatoday.com

BAREFOOT RUNNING? WHAT IS IT? IS IT GOOD OR BAD?

BAREFOOT RUNNING

 

Until recently, most of us considered athletic shoes an

important and essential part of our athletic training

gear. This belief was fortified by the advent of the

modern running shoe in the mid-1970s. Every year

since then, the big running shoe companies have

introduced new product lines based on shoes with

increased cushion and support.

Today, however, there has been an uprising among

subgroups of runners, cross-fitness enthusiasts and

weight lifters: Less shoe is better, and no shoe is best.

The topic of barefoot running is gaining traction.

Why Go Barefoot?

The premise behind barefoot running is essentially

that the intrinsic muscles, joints, ligaments and

mechanoreceptors of the feet require stimulation to

function properly. And this optimal function is inhibited

by highly supportive and cushioned shoes. Intrinsic

foot muscle atrophy and mechanoreceptor activity

combine to cause injury and reduced performance.

Also, the thickly padded heels of running shoes have

produced a world of runners who now strike heavily

on their heels, producing a gait that is (reportedly)

quite different from those who run without shoes.

Whether or not barefoot running is better for humans

has yet to be determined scientifically, but advocates

have made some very compelling arguments in favor

of it.

Injury Risks

Bunions, neuromas, plantar fasciitis and stress fractures

can all be the result of inappropriate shoes. Yet,

barefoot running can also produce its share of

injuries—from frostbite to tendinitis, metatarsal stress

fractures, lacerations, puncture wounds, abrasions

and stone bruising.

Advice for Running Barefoot

While running barefoot is most certainly what our

ancestors did and our aboriginal cousins still do, we

currently lack the knowledge to say irrefutably that it

is more healthful than running with shoes. If you’re

interested in trying out barefoot running, consider

this advice before you begin.

 

Start with walking barefoot or in minimalist

shoes, and gradually work into running.

• Progress to short runs. Begin running only five

minutes per run, and gradually increase.

• Rather than going totally barefoot, use a minimalist

shoe to protect your feet from thorns,

glass, nails, stones and other debris.

• Stop barefoot running at the earliest sign of

pain.

• Avoid running barefoot in freezing temperatures.

Shoes protect us from frostbite if nothing

else.

• Be prepared for blisters and calluses to form

as you transition to barefoot running.

 

Red Flag

 

If you switch from shoes to bare feet, you must allow

time for your bones and soft tissue to adapt to the

new stresses that barefoot running will place on the

lower extremities. Achilles’ tendons are particularly

susceptible to injury if there is a sudden change in

their position of function. Most conventional running

shoes place the Achilles’ tendon in shortened position.

So by suddenly switching to barefoot running,

you will place an unaccustomed strain on the

Achilles’ tendon, making it more susceptible to rupture

and strain. Use discretion and prudence in transitioning

from supportive shoes to barefoot or minimalist

shoe wear.

For the most part, our bare feet would work great if

we stayed on soft, loamy soil or a sandy beach.

People with the gift of optimal biomechanics will

thrive with barefoot running regardless of where they

run. But other people’s foot biomechanics will require

shoes to prevent injury, and still others will require

additional supportive or corrective shoes to function

near normally. As further research uncovers the

effects of shoes on our feet, alterations and modifications

in shoe design will continue.

  

 

This information has been reprinted with the permission from acatoday.com

   

Spring is here and it is time to get active!!!

Lets start getting active by walking!!

While some fitness enthusiasts relentlessly seek out

the latest, trendiest exercise crazes, many others are

returning to good, old-fashioned walking to help them

feel great and get into shape. Whether enjoying the

wonder of nature, or simply the company of a friend,

walking can be a healthy, invigorating experience. And

thanks to its convenience and simplicity, walking just

might be right for you too.

 

Benefits of Walking

 

You don’t need to become a member of an expensive

gym to go walking. And except for a good pair of walking

shoes, it requires virtually no equipment.

A sedentary lifestyle has a debilitating influence on

people’s health as they age, therefore exercise is

imperative. Walking accomplishes all of the following

and more:

• Improves cardiovascular endurance

• Tones muscles of the lower body

• Burns calories: about 80 if walking 2 miles per

hour, and about 107 if walking 4.5 miles per hour

• Reduces risk of heart disease

 

Selecting Shoes

 

The first item of business when beginning your walking

program is to select the right pair of shoes. Too many

people choose fashion over function when purchasing

running shoes, not realizing that poor-fitting shoes can

do more than hurt their stride; they can also lead to

pain throughout the body.

• Make sure the shoes you purchase fit properly. The

balls of your feet should rest exactly at the point

where the toe end of the shoe bends during walking.

• Select shoes with plenty of cushioning in the soles

to absorb the impact.

• Shop for sneakers at the end of the day or after a

workout when your feet are generally at their

largest. Wear the type of socks you usually wear

during exercise.

• When trying on shoes, be sure to wear them for at

least 10 minutes at the store.

Once you have purchased a pair of shoes, don’t walk

them into the ground. While estimates vary as to when

is the best time to replace old shoes, most experts

agree that between 300 and 500 miles is optimal.

 

Getting Started

 

Walking just 12 minutes every other day can offer

important health benefits. But in order to increase your

longevity, try to eventually work up to 30 minutes, five

days per week. Experts generally agree that to be

considered “active,” adults should try to take 10,000

steps each day. Wearing a pedometer is an easy way

to track your progress.

The following tips can help you get started on your

walking regimen:

• Move your arms freely, in coordination with the

opposite leg.

• Don’t stoop your head or look down as you walk.

This will challenge the normal forward curve of

your neck, which, in turn, will cause you to carry

your weight improperly.

• Don’t carry weights or dumbbells while walking.

They’re better used as a separate part of your

exercise regimen.

• Expect a little soreness in the thighs and calves for

the first week or two. If you experience more than

soreness, check with your doctor of chiropractic.

• Walk briskly, with “purpose.” Simply sauntering,

while relaxing and enjoyable, is not an effective

form of cardiovascular exercise.

Consult your doctor before beginning any exercise

program. Begin slowly with a walk of perhaps half of a

mile at a pace that does not cause discomfort.

Continue this for about two weeks, then start to

increase the pace and length of time walking.

Eventually – depending on your age – you can build

your “target” heart rate/pulse to either 120 beats per

minute or, if younger, as many as 140 beats per

minute. For the average adult, a heart rate of 120

beats per minute would require walking at about 3

miles per hour, while a heart rate of 140 beats per

minute would require a pace of 4 miles per hour.

 

Proper Hydration

 

Drink 10 eight-ounce glasses of water a day to help

keep the kidneys active, dilute and remove toxins from

the body, and replace lost fluids. (Coffee, tea, soft

drinks and alcohol are diuretics/dehydrators. Don’t

substitute them for water.) If you perspire during walking,

you may need to drink even more.

 

Walking Surfaces

 

Some walking surfaces are better than others on your

musculoskeletal system.

• Walking on a cushioned or rubberized track is

ideal, because the cushioning of this type of track

absorbs most of the impact of your walking. Many

recreation centers offer this type of track free of

charge.

• Grass is another good surface, but watch out for

hidden dips or holes in the ground.

• Walking on a surface with no give, such as concrete

or a mall floor, is not your best choice,

because this type of surface will not absorb much

of the impact your body will experience. If you do

choose to walk on such a surface, be extra careful

to select highly cushioned shoes.

 

Pain and Injury

 

While you may experience pain or injury in a particular

area, such as a knee or a hip, the root of the problem

may lie somewhere else. Injuries of this nature are not

regional, or isolated, but systemic. A problem in the

foot or ankle can create an imbalance in every step,

leading to discomfort or injury that moves to the

knees, hips, low back, or elsewhere. If you suffer from

pain beyond typical muscle soreness, your doctor of

chiropractic can diagnose and treat your pain or injury

and get you back into the swing of your walking routine.

Your doctor of chiropractic can also help customize

a wellness program that is right for you and has

the expertise to help keep you in the mainstream of

life. 

 

This information has been reprinted with permission from acatoday.com

 

Treating children with ADHD

In the past decade, prescriptions for Ritalin, a stimulant

medication commonly used for attention deficit hyperactivity

disorder (ADHD), increased five-fold,

with 90 percent of all prescriptions worldwide consumed

in the United States. As many parents grow

leery of the traditional medical approach to ADHD,

doctors of chiropractic are offering promising results

with nondrug treatments that focus on postural muscles,

nutrition and lifestyle changes that affect brain

activity.

Some children may simply have difficulty learning certain

subjects, but the current system—in a sense—

prompts school officials to encourage their parents to

have the children diagnosed with ADHD, says Dr. Scott

Bautch, past president of the American Chiropractic

Association (ACA) Council on Occupational Health.

“The higher the number of disabled kids in the school,

the more funding the school can apply for,” says Dr.

Bautch.

Some teachers might also have difficulty with students

who have a different style of learning, according to Dr.

Bautch. If the child is a visual learner—and the teacher

is not—perhaps the child is not being taught in a way

he or she can learn. Before diagnosing the child with

ADHD, Dr. Bautch recommends doctors talk to the

child and the parents: “Is the child too active? Bored?

Has dyslexia or a different learning pattern? It can be a

behavior problem, problems at home, or frustrations

with the teacher’s style,” explains Dr. Bautch. “If we

went to a conference where the speakers taught in a

way we can’t learn, we would be frustrated and would

misbehave—we’d get up and leave or chat to the person

sitting next to us.”

The traditional medical model, however, seems to follow

the cookie-cutter principle. The diagnosis of ADHD

is based on a questionnaire. But this is not enough,

says Dr. Robert Melillo, a chiropractic neurologist.

“True ADHD patients have other signs —tics, tremors,

balance or postural problems, or unusual sensitivity to

touch, movement, sights, or sounds.” Unfortunately,

although medications can keep ADHD under control,

they don’t cure it. Eighty percent of patients have

ADHD features in adolescence, and up to 65 percent

maintain them in adulthood.

Doctors of chiropractic and chiropractic neurologists

offer a non-drug and non-invasive treatment alternative

for ADHD patients that targets the underlying problems,

not just symptoms. “Motor activity—especially

development of the postural muscles—is the baseline

function of brain activity. Anything affecting postural

muscles will influence brain development.

Musculoskeletal imbalance will create imbalance of

brain activity, and one part of the brain will develop

faster than the other, and that’s what’s happening in

ADHD patients,” says Dr. Melillo.

Chiropractic neurologists are trained to identify the

underfunctioning part of the brain and find treatments

to correct the problem, to help that hemisphere grow.

“On every patient, we perform a brain function exam,”

says Dr. Frederick Carrick, president of the ACA

Council on Neurology. “We test visual and auditory

reflexes through, for example, flashing light in the eye,

or asking patients to listen to music in one or the other

ear.”

When the problem is identified, patients are placed on

a treatment program—and most of the therapies can

be done at home. “Patients are asked to smell certain

things several times a day ... or wear special glasses,”

says Dr. Mark S. Smith, a chiropractic neurologist. “We

also focus on their individual problems. Some children,

for example, have difficulty with planning, organization,

and coordination—so they benefit from timing therapies.

They learn to clap or tap to the metronome, perform

spinning and balancing exercises.”

Although currently no studies comparing chiropractic

neurological and medical treatment for ADHD are available,

chiropractic neurologists are compiling the

data. “We test children before they start the treatment

and then every three months,” says Dr. Melillo. “Within

the first three months, the children get a twograde—

level increase on average—which is pretty dramatic.

With children on medications, the improvement in academic

performance is short term and lasts

only as long as they take the medication. Our programs

change the brain function and the improvement

doesn’t go away.”

If you or your loved one is diagnosed with ADHD or

has the symptoms, ask your doctor of chiropractic if

he or she has experience treating patients with the

condition. Doctors of chiropractic are trained to identify

neurological problems and find individual noninvasive

treatment modalities. They can also assess your

nutritional status and help you find the diet that will

help you manage your condition.

Natural Ways to Prevent ADHD

Many chiropractic neurologists recommend

nutrition and lifestyle changes that may help

correct or prevent biochemical imbalances that

cause ADHD. Parents are encouraged to:

• Remove as many food dyes, sugar,

preservatives, and additives from the diet

as possible.

• Focus on natural, mostly organic foods

with as few pesticides or herbicides as

possible.

• Determine if there is an allergy—usually

starting with dairy and gluten and try elimination

diets.

• Stop using pesticide sprays in the house.

• Avoid taking medications, nicotine, alcohol,

and other drugs in pregnancy that

may harm the fetus.

• Find ways to relax during pregnancy.

Stress on the job may affect the unborn

baby’s health, as well.

• Breastfeed. The first months and years of

a child’s life are critical to physical and

psychological development. Breastfeeding

mothers’ diets are important as well.

Natural Ways to Prevent ADHD

Many chiropractic neurologists recommend

nutrition and lifestyle changes that may help

correct or prevent biochemical imbalances that

cause ADHD. Parents are encouraged to:

• Remove as many food dyes, sugar,

preservatives, and additives from the diet

as possible.

• Focus on natural, mostly organic foods

with as few pesticides or herbicides as

possible.

• Determine if there is an allergy—usually

starting with dairy and gluten and try elimination

diets.

• Stop using pesticide sprays in the house.

• Avoid taking medications, nicotine, alcohol,

and other drugs in pregnancy that

may harm the fetus.

• Find ways to relax during pregnancy.

Stress on the job may affect the unborn

baby’s health, as well.

• Breastfeed. The first months and years of

a child’s life are critical to physical and

psychological development. Breastfeeding

mothers’ diets are important as well.

 

This information was written and published with the permission of acatoday.org


 

Prevent Injury with Flexibility Exeercises!!!

FLEXIBILITY EXERCISES

 

Most Americans understand that cardio exercises

such as running, swimming or biking and weight lifting

exercises such as the shoulder press, bicep curl and

squat are essential components of a healthy lifestyle.

Flexibility training and stretching, however, are often

neglected. Flexibility is essential to protecting your

body from injury, especially if you spend most of the

day sitting in front of a computer.

Flexibility not only reduces stiffness in the body, but it

also helps your body to pump blood to your muscles

and nerves, helps alleviate the possibility of aggravating

or reinjuring yourself if you have any musculoskeletal

problems and helps maintain good range of

motion of your joints.

Poor flexibility has been linked to general stiffness in

the body and low-back pain in particular.

Dynamic Warm-Up

It’s important to warm up before attempting a walk, run

or exercise program. To avoid injury caused by exerting

cold muscles, try the following dynamic warm-up

to increase your core temperature, muscle flexibility

and heart rate.

•Toe-touch. Standing straight up, hold your arms

out directly in front of you and walk forward, kicking

your legs up and trying to touch your toes to your

hands without lowering your arms. Repeat 10-20

times for each leg. It’s OK if you can’t reach your

hands when you first start out—just kick your leg up

as high as it will go.

•Inverted toe-touch. Standing straight up, lean forward

and reach your arms down to the ground while

you lift your right leg behind you. Keep your back

straight and return to start. Repeat 10-20 times on

each leg. Again, if you can’t reach all the way down to

the ground, simply go as far as you can without losing

your balance.

•Knee hug. Standing up straight, bring your right

knee to your chest and squeeze with your arms. Get

your knee as close to your chest as possible without

losing your balance and hold for about 5 seconds.

Repeat 10-20 times with each leg.

•Lunge. Step forward with your left leg, bending

your right knee until it touches the ground. Be sure

that your left knee stays in line with your ankle.

Repeat 10-20 times on each leg.

•Groiner. Start off with a lunge with your left leg forward.

Bring your left elbow down to meet your knee

and then your ankle, sliding along the inside of your

leg. Repeat 10-20 times on each leg. If you can’t get

your elbow to touch your ankle just yet, that’s OK. You

can start with simply bringing your elbow down to your

knee and gradually progress to your ankle as you continue

to incorporate these stretches into your everyday

routine.

For a video example of these dynamic warm-up exercises,

visit the Health and Wellness Tips page found

at www.acatoday.org/patients.

Stretches for Your Back

 

If you’re experiencing back pain or if you have a back

injury, try these stretches to help facilitate movement

in the affected muscle or joint. Stretches should be

held for 15 to 30 seconds.

•Hamstring stretch. Lie on your back with one leg

straight out and one leg bent at the knee. Lift your

straight leg up in the air. If you want, you can loop a

towel or exercise band around your foot and gently

pull the band toward your chest. Repeat three times

on each leg.

•Piriformis stretch. This can be completed either

lying down or standing straight up. With one leg

straight, pull the other knee into the chest toward the

opposite shoulder. Repeat three times on each leg.

•Cobra. Lying on your stomach, gently push your

upper body off of the floor, hold and then return to

start. Repeat this stretch three times.

To see a video of these, and other back stretches, visit

the Health and Wellness Tips page found at www.acatoday.

org/patients.

Consult your chiropractic physician prior to attempting

any of these exercises or stretches and before starting

any new exercise program. He or she can help

you develop an individualized program and provideinstruction on proper technique.

THIS INFORMATION HASBEEN REPRINTED WITH PERMISSION FROM ACATODAY.COM. 

Sport Injuries

SPORT INJURIES

Participation in sports or exercise is an important step

in maintaining your health. Exercise strengthens your

heart, bones, and joints and reduces stress, among

many other benefits. Unfortunately, however, injuries

during participation in sports are all too common. Often,

these injuries occur in someone who is just taking up

sports as a form of activity, doesn’t use proper safety

equipment, or becomes overzealous about the exercise

regimen.

The more commonly injured areas of the body are the

ankles, knees, shoulders, elbows, and spine.

Remember that you should discuss any exercise program

with your doctor of chiropractic before undertaking

such activities.

 

Strains and Sprains

 

Although bones can sometimes be fractured with acute

sports injuries, the most commonly injured structures

are the muscles, tendons, and ligaments. Tendons

attach muscles to bones, and ligaments attach one

bone to another.

An acute twisting or overextension of a joint can lead to

tears of muscles and tendons, called “strains,” and

tears of ligaments result in “sprains.” These tears range

from mild to severe. In mild injuries, just a few fibers are

torn or stretched. Severe injuries, where there is a tear

through the full thickness of the structure, are most

often considered unstable injuries and frequently require

surgical intervention. The intervertebral disc, a ligament

between the vertebrae of the spine that works as a

shock absorber, can also be torn, resulting in a disc

bulge and/or herniation.

Ankle sprains most often involve tears of one or more of

the ligaments along the outside of the ankle. Knee ligaments,

including the larger external supportive ligaments

and the smaller internal stabilizing ligaments, can

also be torn. The cartilage on the back of the patella

(knee-cap) can also become eroded from overuse, leading

to a condition termed chondromalacia patella.

 

Tendinosis

 

In those who are training too much, overuse of a particular

joint or joints in the body can result in pain and dysfunction.

These injuries are called “overuse syndromes.”

A common overuse injury is tendinosis, also called tendinitis.

In this condition, the tendon becomes inflamed

from repetitive use. In the shoulder, the rotator cuff (a

complex of muscles that stabilizes and moves the

shoulder) becomes inflamed, resulting in rotator cuff

tendinitis. Tennis elbow is another form of tendinitis that

occurs along the outside of the elbow, most commonly

in tennis players. In golfer’s elbow, the tendons on the

inside of the elbow are affected.

 

Stress Fractures

 

Some athletes may experience a stress fracture, also

called a fatigue fracture. This type of fracture occurs

when an abnormal amount of stress is placed on a normal

bone. This might occur in a runner who rapidly

increases the amount of mileage while training for a

 

race. Stress fractures also occur in people who begin

running as a form of exercise but overdo it from the

start, rather than gradually progress to longer distances.

One final common injury is worth mentioning, and that

is shin splints. This overuse injury is caused by

microfractures on the front surface of the tibia (shin

bone). This is most often seen in runners, although other

athletes can also be affected.

 Diagnosis and Treatment

Sports injuries are most often diagnosed from the history

of the activity that brought on the pain, along with a

physical examination. In some cases, x-rays are necessary

to rule out a fracture. Magnetic resonance imaging

(MRI) and diagnostic ultrasound are also used in finding

soft-tissue injuries, like tendinitis and sprains.

Fractures require the application of some stabilizing

device, such as a cast, after the bone is put back into

position. Rarely, surgical intervention is required. There

is a relatively standard treatment protocol for most of

the other overuse types of injuries. This protocol

involves the following:

 

Rest

  

Generally no more than 48 hours of rest and/or immobilization

is needed, depending on the severity of the

injury. In most cases, the sooner the person becomes

active after an injury, the more rapid is the recovery. In

fact, long-term immobilization can sometimes be harmful

to recovery. Your doctor of chiropractic will guide this

process, as too early a return to activity, choosing the

wrong type of activity, or excessive activity can be detrimental.

 

Ice or heat

  

Ice or heat can be helpful with pain reduction and tissue

healing.

 

Compression

  

Compression of the area may reduce the amount of

swelling from the injury. Your doctor of chiropractic will

determine if this will be beneficial in your case.

 

Elevation

  

Elevation of the injured arm or leg above the level of the

heart is thought to be helpful in reducing swelling.

 

Pain relievers

  

Recent research has demonstrated that some nonsteroidal

anti-inflammatory drugs may actually slow the

healing process by restricting the body’s natural healing

mechanisms, so they should be used sparingly.

 

Joint manipulation

  

Recent research has shown us that, in some cases, joint

manipulation can be helpful with pain reduction and

more rapid recovery. Your doctor of chiropractic will

determine if this procedure will be helpful in your case.

 

A Word About Prevention

In many cases, sports injuries can be prevented. Proper

conditioning and warm-up and cool-down procedures,

as well as appropriate safety equipment, can substantially

reduce injuries. Understanding proper techniques

can also go a long way toward preventing injuries.

Sufficient water intake is also an important preventive measure.
 

This information has been reprinted with permission from acatoday.com