Valerie Early, RD

Activity means exercise, and exercise means moving your body!

You must treat exercise like brushing your teeth, shaving, or showering – things we’re not excited about doing, but we do them anyway as part of our daily routine. Exercise must be an ongoing appointment on your calendar, and as the saying goes – “No excuses.” Use this slogan when you think about exercise.

Everyone should be active—every day. Here are some important reasons and benefits for getting regular exercise.

• Two out of three adult Americans are overweight or obese.
• The risk of cancer, diabetes, heart disease, and death increases as your weight rises.
• Diabetes risk is eight times higher in overweight women and six times higher in overweight men.
• Obesity accelerates aging even more than smoking
•  Cognitive (mental) performance improves with exercise.
• Regular exercise in younger years reduces Alzheimer’s risk by 60% later in life.
• Exercise helps with stress management.
• Daily activity reduces depression and anxiety symptoms. This is especially true in women.
• Neurotransmitters like serotonin are increased in the brain when you exercise.
• People who exercise have higher quality sleep.
• Muscle mass decreases 40%-50% between the ages of thirty and eighty.
• Physical activity increases muscle mass, therefore increasing the metabolic rate (your ability to burn calories).
• Active people report a better sex life and libido.
• Exercise, especially strength training, increases testosterone levels.
• Physical activity promotes self-esteem, and self-empowerment soars.
• Fit people reports higher incomes and job satisfaction.

A Lifelong Habit

How can you make exercise a lifelong habit? If getting started on a regular exercise routine feels overwhelming, you might start by doing any kind of movement (walking, stretching, or using a yoga DVD) for ten to fifteen minutes every morning for at least three weeks. It generally takes three weeks to establish a new habit.

For those who have been inactive for a long period of time or may have a health concern, please consult with your physician before starting an exercise program. You may also consider hiring a certified personal trainer to help you develop a routine tailored to your needs and body fat loss or health goals.

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Valerie Early, RD

Once you have established an exercise routine, make sure it includes all three of the main components of exercise: 1) cardiovascular/aerobic, 2) strength training/weight training, and 3) flexibility/stretching.

Each component is important if you want good health, a strong body, good balance, a lower risk of injury, and lower body fat with a higher metabolic rate as you age.

Cardiovascular/aerobic exercise is important because it strengthens the heart, lungs, and circulatory system. It expends calories, reduces blood pressure, increases the good cholesterol levels in the body (HDL), and reduces clinical symptoms of anxiety, tension, and depression. Examples include walking fast, running, jumping rope, cycling, and swimming, taking an aerobics class, or following a dance DVD. What feels right for you? Choose the exercise you know you can do regularly.

Strength training and weight lifting aid in strengthening the bones and adding muscle mass. One out of every four postmenopausal women is diagnosed with osteoporosis, a fairly preventable disease. As I stated earlier, after the age of twenty-five, we lose more than ½ pound of muscle every year of life. This is not inevitable! We want to keep every pound of muscle. It is the best natural antiaging strategy because muscle is metabolically active; fat is not. Strength training helps to assure body fat loss, not muscle loss during weight loss. Examples are circuit training with machines in a gym, free weight lifting with dumbbells and barbells, and exercises that use your whole body weight, such as push-ups. Start slow and be consistent. Remember, a new habit takes at least three weeks to establish.

Flexibility and stretching help with body stability, allowing you to perform everyday chores and activities with ease, such as combing your hair, carrying the groceries, or climbing stairs. These exercises can help prevent injury and reduce stress around the joints that affects movement. Examples include yoga, Pilates, physical therapy exercises using a Bosu+ Ball, and calisthenics. Yoga is a great stretching exercise and can help to relax the body, bringing you back to a state of balance and peace

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Martha H.Howard, MD

Going Christmas shopping? Visiting the family? Lifting heavy shopping bags and carrying heavy luggage, or practicing 100 tennis serves for your vacation game can be risky for your shoulders.

First of all, see a doctor immediately if there is heat, swelling in your shoulder, if there is numbness or extreme pain, if you can’t lift your arm out to the side, or if you have a fever.

Most shoulder pain is not that much of a crisis—it usually comes from inflamed tendons around the rotator cuff, caused by overuse. These tendons can also be inflamed by injury, but that is not as common. Muscle strain from the shoulder to the neck, is the next most common type of shoulder pain.
 

Risk factors are overuse, weak or fatigued muscles, and aging.

The most common trigger for rotator cuff problems and pain is repeated overhead arm movements. If you are practicing tennis serves for those winter games, haven’t played all summer, and haven’t kept up your strengthening exercises, look out!

Lifting your suitcase up into the overhead bin on an airplane can injure your rotator cuff and take a lot of the fun out of your holiday before you even get where you are going.
And when you are out of the plane and into the car, or just shopping, or even still working, avoid repeatedly lifting heavy bags, briefcases, or luggage out of the back seat of a car by turning around and hauling them up to the front seat. Do yourself a favor, get out of the car, and lift them from the back seat.

Other preventive tips:

• Keep your shoulders strong. Ease into some resistance exercises, weight lifting or push-ups, and keep them up. This gets more important as you get older! If need be, start with a trainer.
• Warm up before any sports, like tennis, baseball, basketball, volleyball or swimming that use overhead arm movements.
• Don’t jump into an old or a new sport all of a sudden. If you are going back to playing racquetball or tennis, swimming or throwing sports (even Frisbee golf!) you need to build up your muscles, and get into it gradually.
• If you are doing an activity that requires you to repeat overhead movements with your arms, (maybe not even a sport but, say, helping a friend move) take breaks. Fatigued muscles lose their power to keep your shoulder stabilized

Enjoy the holiday!

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Millions of Americans experience achy joints and more! Whether at work, home, or play, the pain can range from a dull ache to somewhat disabling…and what is one to do?

How about popping a pill? As a pharmacology instructor for over 30 years, I assure you that the pill is NOT the panacea it might seem. It is a short-lived band aid effect and it might actually mask something more serious. The goal should be not to mask the pain, but to identify the root cause and eliminate it so that the discomfort does not return. If you are willing to look beyond the four walls of your physician’s office, relief might be just a step away. Consider these alternative modalities for pain relief:

Acupuncture
If the thought of having needles poked into you like a voodoo doll is frightening, especially at this time of year, I understand. For years, as an interventional nurse, I prided myself on my ability to stick large needles into patients with an unsurpassed skill. Acupuncture is different because the needle is so thin in diameter. The pain is nominal and even nonexistent for many patients. Acupuncture is an ancient form of Chinese medicine dating back over 5,000 years. It is based upon the concept that the body has specific channels (meridians) through which energy (Chi) flows. While this energy or Chi is flowing smoothly there will be no pain or disease; the natural energy is in balance. Once this flow is disrupted by mental stress, excess physical demands, or adverse environmental conditions, pain, fatigue or illness will result. Stimulating appropriate points on the meridians causes blocked energy to be released and the natural balance of energy is then restored.

Chiropractic
Joint sufferers may also turn to chiropractors to stop their pain. You have seen adjustments in the media and in advertisements; explore your options and choose wisely. For some people, the challenge may be the result of trauma…for others; it is a problem of time’s toll on the human body.

Water, water…everywhere
I promote the concept of caring for one’s internal and external environment to ensure well-being. If you are sick and tired of achy joints? If your answer is yes, wellness is within your reach.
A crisis exists today. Millions of people are hurting and achy joints are just the tip of the iceberg. The quick way to joint relief is with water. Hydration works wonders, and a glass of water yields instant results.

75% of Americans are chronically dehydrated
Dehydration is the first trigger of daytime fatigue
Dehydration impacts joint and back pain
A 2% decrease in body water triggers short-term memory loss and makes it difficult for one to focus on a computer screen or printed page

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Fibromyalgia – we see so much more of it today? Why do you think that is? Much of it has to do with compromised immune systems, stressors in our lives, and more. Why remains a mystery, but obesity, prior injury and more certainly predispose one to development of fibromyalgia.

And the drugs, both over-the-counter (OTC) and prescription proliferate. The market for fibromyalgia is a drug manufacturer’s dream. Increasing numbers of patients means increasing numbers of sales and increased profits to the bottom line. Physicians prescribe both the approved drugs and a broad range of off-label medications because they have found them to be effective. Are these drugs a solution or do they mask the symptoms offering limited relief? Can you cure fibromyalgia, or merely provide temporary relief?

Prescription drugs are licensed medicine that is regulated by legislation to require a prescription before it can be obtained. The term is used to distinguish it from over-the-counter drugs which can be obtained without a prescription. Google Search

Off-label refers to “non-approved” or “unapproved” use of the drug. Off-label use is most often done with older, generic medicines. New uses for these drugs may have been found and there is often medical evidence to support the new use. But the makers of the drugs have not put them through the formal, lengthy, and often costly studies required by the FDA to officially approve the drug for these new uses. (Wikipedia Search)

So, what are the drugs currently being used?
- Lyrica (pregabalin) was the first Food and Drug Administration (FDA) approved fibromyalgia drug; the mechanism of action is unknown according to Pfizer (the manufacturer), but it may affect the release of neurotransmitters in the brain
- Cymbalta (duloxetine) was approved as a neurotransmitter; neurotransmitters seem to be deficient in those with fibromyalgia
- Savella (milnacipran) is new to the U.S. market; it boosts norepinephrine
- JZP-5 (sodium oxybae) improves sleep and reduces discomfort
- Effirma (oral flupertine) which has been used in Europe for over 25 years
- Other drugs include antidepressants which raise levels of certain chemicals in the brain (low in those with fibromyalgia
- OTC drugs include analgesics and non-steroidal anti-inflammatory drugs (NSAIDS)

But, are there other solutions?
There certainly are, and they include alternative modalities
Magnet therapy reduced fibromyalgia pain according to a [2001] University of Virginia study published in the Journal of Alternative and Complementary Medicine. Although the overall results of the study were inconclusive, magnet therapy reduced fibromyalgia pain intensity enough in one group of study participants to be “clinically meaningful,” the researchers said.

The researchers from the University of Virginia used three measures of pain in the study: functional status reported by study participants on a standardized fibromyalgia questionnaire used nationwide, number of tender points on the body and pain intensity ratings.

Data were compiled for 94 fibromyalgia patients randomly divided into four groups. One control group received sham pads containing magnets that had been demagnetized through heat processing. The second control group received only their usual treatment for fibromyalgia. Two other groups received active magnetic pads: one group used Pad A, which provided whole-body exposure to a low, uniformly static magnetic field of negative polarity. The other used Pad B, which exposed subjects to a low static magnetic field that varied spatially and in polarity. The subjects were treated and tracked for six months.

Magnets have long been used to provide relief of pain associated with fibromyalgia. Sleeping on a magnetic pad, drinking energized alkaline water, and wearing a magnetic necklace and insoles does much to relieve discomfort and enhance overall well-being. Water is the first step in releasing the toxins from the body, and magnetic products are introduced slowly in order to avoid over-stimulation in the presence of the toxin release mechanism.

Magnetic therapy cannot hurt, and it just might help. For more information on alternative treatments, contact Sharon Weinstein by clicking on my name at the top of this article.

http://chronicfatigue.about.com/od/treatingfmscfs/a/fibromyalgiamed.htm

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With marathon season upon us, the topic of preventing and treating running injuries is quite timely. The majority of all running injuries are overuse injuries due to the repetitive nature of the sport. The other factors are related to the runner’s structural framework and biomechanical function. These would include factors such as hyperpronation of the feet, muscle imbalance, joint restrictions/misalignments, and many others. According to Michael Fredericson, M.D.: “Most injuries to runners involve a critical interplay between an individual’s biomechanical predisposition and some recent change in their training program.”

The most common running-related injuries include:

Most of these conditions are easily preventable and treatable. A paper from Sports Medicine (21(1), 1996) states: “The vast majority of injuries, when identified early on, can be treated effectively with minor modifications in the training program, correction of underlying muscle and flexibilty imbalances, and attention to appropriate footwear.” Regular visits to a chiropractor can help to detect these muscle imbalances and joint restrictions/misalignments before a problem occurs. Other training guidelines which can be very helpful include:

If prevention measures fail, then treatment by a chiropractor specializing in sports injuries will typically lead to resolution of the problem. This will involve receiving an accurate diagnosis, and then a treatment plan to fit that diagnosis. “When treating running injuries, it is important to treat not only symptoms of the injury, but also the cause of the injury. A correct diagnosis is the base for a successful treatment.” (A.F. Renstrom MD, PhD). Treatment will typically be holistic and include some combination of the following: spinal and extremity joint manipulation, as well as physical therapy techniques including electrical muscle stimulation, ultrasound, therapeutic exercises, cold laser therapy, acupuncture, homeopathy, and nutritional advice.

Dr. Richard Ezgur is a chiropractic physician, homeopathic physician, and acupuncturist in private practice specializing in natural health and sports and spinal rehabilitation. His clinic, Progressive Chiropractic Wellness Center, provides chiropractic care, physical therapy services, homeopathy, acupuncture, and massage therapy. For more information: ProgressiveChiropractic.com, Dr. Ezgur’s Twitter, or Dr. Ezgur’s Facebook Profile.

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Without a doubt, the single most common cycling injury is the overuse injury, and the most common cause is an improper bike fit. Overuse injuries occur over gradually over time, so the most important thing you can do for injury prevention is to get your bike properly fit by a well-trained professional as soon as possible. Don’t wait for the pain of a long ride to discover that your bike was improperly fit. Keep in mind that a proper bike fit should be individualized to meet the specific requirements of the cyclist, and as you ride, you will probably need to use trial and error in making minor adjustments to achieve your optimal fit. In doing so, I hope that you find the following general guidelines helpful. If you have any questions, please contact me at www.progressivechiropractic.com.

CHOOSING THE TYPE OF BIKE AND HELMET
Generally, for long distances, a sport/touring or racing road bike is ideal. However, many people have comfortably completed long rides on mountain or hybrid bikes by switching to a thinner, smoother road-type tire. A lighter helmet may help to reduce neck pain. Regarding the size of the frame, allow 1 to 2 inches between crotch and top of frame tube on a road bike. If using a mountain bike, the clearance between the crotch and top tube should be 3 to 6 inches.

SEAT HEIGHT
Several methods have been developed to determine proper seat height, but the two most generally accepted are as follows. The first method is to get on a bike trainer or have someone hold your bike steady while you place the balls of your feet on the pedals, as when riding. When the bottom foot is at the very bottom of the pedal stroke, that leg should have a 35 to 45 degree bend at the knee. The other method is to place your heels on top of the pedals and pedal backwards. The proper saddle height is the point where the heels maintain contact with the pedals, but the hips do not rock side to side. Also, when the bottom foot reaches the very bottom of the pedal stoke, the leg should be very nearly straight. Note that a mountain bike used off road should have the seat lowered slightly. A seat that is too high may lead to pain behind the knee. If too low, pain may develop at the front of the knee.

SEAT POSITION: FORWARD/BACKWARD AND TILT
A plum line starting at the front end of the knee cap should drop down to the end of the crankarm when the pedals are in the three and nine o’clock position. A seat too far forward may result in back and knee pain, but may help to decrease neck and shoulder tension, and vice versa. Regarding tilt, your seat should usually be level. A seat tipped forward may cause neck and shoulder pain and/or hand pain and numbness. A seat tipped up can cause unique problems for men: saddle sores, numbness of the groin region, and even erectile dysfunction.

HANDLEBAR POSITION
This should be performed after seat adjustment. A line drawn down from the nose should fall about one inch behind the stem. The back should be lower than 45 degrees and should have no sharp bends. An overly upright position places more stress on the low back and hamstrings. However, elevating the handlebars may reduce neck and shoulder tension as well as hand numbness. A cramped forward position may inhibit normal breathing and cause increased neck stress. Keep in mind that your upper body position is the least exact part of the bike fit, and may require the most experimentation on your part to find the right fit.

MISCELLANEOUS RIDING TIPS

If these preventive measures fail, consult a chiropractic physician well-versed in cycling-related injuries. He or she can determine the exact nature of your problem, and explain various treatment options which may include: spinal and extremity joint manipulation to correct abnormal biomechanics; physical therapy exercises to stretch tight muscles and strengthen weak ones; nutritional therapy, homeopathy, electrical muscle stimulation, ultrasound therapy, cold laser therapy, acupuncture and myofascial & massage techniques to decrease pain, inflammation, adhesions, numbness, and accelerate recovery and prevent re-injury in the future.

Dr. Richard Ezgur is a chiropractic physician, homeopathic physician, and acupuncturist in private practice specializing in natural health and sports and spinal rehabilitation. His clinic, Progressive Chiropractic Wellness Center, provides chiropractic care, physical therapy services, homeopathy, acupuncture, and massage therapy. For more information: www.progressivechiropractic.com, Dr. Ezgur’s twitter page, Dr. Ezgur’s facebook page

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So, are these shoes made for walking, for exercising, for weight loss?

Wow – we continue to see more physiological footwear on the market – shoes aimed at bringing our bodies into alignment, balancing the weight, burning calories, and more! Well, I have tried several of them, and while the center-of-gravity issue was present in some, the benefit of feeling one’s muscles moving for the first time in years is a huge plus.

My personal preference was not cited by Women’s Day. It is an ergonomic Cardiostride™ – meaning that it gives you a cardiac workout just be wearing them and moving your body. I have worn the first, second and third generation Cardiostrides™, and I love them. (www.mynikken.com/corewellness) Why, you ask?

Physiological footwear may have a permanent place in a niche market, but it’s not going to revolutionize female American butts. Only squats, lunges, and fewer donuts will accomplish that. (www.businesspundit.com/reebok-shoes-fad-alert)

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1. Soak your feet in warm water for at least 10 minutes. To enhance pampering, add Epsom salt, herbal soaks or oils.

2. Use a pumice stone or foot file to gently remove calluses around heels, balls and sides of feet.

3. Eliminate dry, flaky skin using a gentle exfoliant on the soles, sides and tops of feet.

4. Hydrate skin and increase circulation by massaging a generous amount of emollient-enriched lotion all over your feet.

5. Consider using essential oils or CM creme.

6. To minimize the risk of ingrown toenails, trim nails straight across to just above the top of each toe.

7. Lightly wrap feet in plastic wrap before bed to lock in moisture.

8. If circulation is an issue, consider a pair of magnetic insoles for sleeping (tucked into your socks).

9. Hydrate – the toxins need to be released from the body.

10. Allow regular intervals without nail polish to let the nail bed breathe.

11. Consider toxin-free nail polishes.

12. Wash your feet daily with soap and water and dry thoroughly, especially between the toes.

13. See a healthcare professional (podiatrist) in the event of any change in the condition of skin or toenails.

14. Inspect your footwear from previous seasons and discard any shoes that show excessive wear

15. Invest in a good pair of walking shoes

Happy feet will last a lifetime…keep yours in good shape!

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Humans have evolved from the hunched over caveman of long ago to the straighter, more upright stature of today which promote movement and increased ease of activity. However, the average American SITS for 56 hours a week! And to top it off we tend to sit hunched over, slouched, with head jetted forward fixated on a computer, talking on the phone, in a car or in a classroom. Sitting for extended periods of time year after year can have a negative effect on our overall health. It can add to decreased circulation, slower metabolism, challenges blood sugar balance, and create increase stress on postural muscle balance.

So the best thing is to get up and move as often as possible. But if you have to sit, here are some tips. “Sit up straight” is healthy advice for anyone that does not have injuries or unresolved back issues. If you feel pain, numbness, tingling sensations, or any other intense discomfort when trying to sit up straight please address these issues first.

Sources:

www.nydailynews.com/lifestyle/health/You-May-Want-to-Sit-Down-for-This

FamilyDoctor.org/go

www.SafeComputingTips.com/Office-Ergonomics/go

www.SixWise.com/How-to-Sit-at-a-Desk-All-Day

As summer approaches, many weekend warriors are discovering new aches and pains of the season. One commonly strained or “pulled” group of muscles are the hamstrings. Spanning the back of the thigh, these muscles help to extend the leg backwards and are active when we “push-off” in running, or on the downstroke in cycling.

The most common causes of hamstring injury include inadequate warm-up time and stretching. Other causes include cycling on a bike seat that is too high. This will cause the muscles to be repetitively over-stretched, leading to pain and inflammation. In addition, cramping of the hamstrings may occur due to inadequate fluid, electrolyte, and carbohydrate intake.

In order to prevent hamstring injuries, proper warm-up and stretching are essential. A “cold” muscle should never be stretched. Before beginning your activity, take 10-15 minutes to warm-up first. A good warm-up will imitate the actions that your body will undergo during your sport, but at a lesser intensity. For example, a softball warm-up should include walking, followed by light jogging, as well as rotating your upper trunk, arms, and shoulders. Cyclists should engage in several minutes of easy spinning. After a light walk or jog, tennis players and golfers should “go through the motions”, starting out very gentle, and gradually speeding up their strokes. After a proper warm-up, you are now ready to begin your activity or sport.

Don’t forget to stretch after exercising. The key to proper stretching is to remember that “less is more”. Stretches should be gentle, relaxing and never painful. You’ll want to hold a steady stretch for at least 20–30 seconds without bouncing. Stretching too far or stretching for less than 20 seconds may do more harm than good. In doing so, you may initiate a “stretch reflex” which actually causes the muscles to tighten up even more. This may cause pain and physical damage to your muscle fibers, as well as scar tissue formation and decreased elasticity over time.

The safest way to stretch your hamstrings is to lie on your back, alongside a doorway (or tree, or fence post). Place the stretching leg up on the doorframe (or tree, or fence post), with the other leg lying flat on the ground. Both knees should be straight. To increase the stretch, slide your body closer to the doorframe; to decrease it, slide your body backwards. Hold for 20-30 seconds, then repeat on the other side. Remember to continue to breathe throughout the stretch. Other related leg muscles, which are also important to stretch, include the quadriceps and calf muscles.

Proper nutrition is also key in preventing hamstring injuries and cramping. Athletes are often concerned about vitamin and mineral intake, but the most common nutritional deficiency in endurance sports is inadequate fluid and carbohydrate intake. Endurance athletics relies heavily on the “oxidative” breakdown of carbohydrates and fats for energy. Unlike protein or fat, there is a limited amount of carbohydrate stored in the body, and depletion of those stores can cause exhaustion during prolonged exercise. So, for any physical activity lasting longer than two hours, the use of a sports drink is a must!

Keep in mind that you must drink, even if you’re not thirsty. Unfortunately, the human thirst mechanism is not sensitive to the early stages of dehydration. As a result, significant dehydration usually occurs before the sensation of thirst is recognized.

It is recommended to drink 15 ounces of water before exercise, and then 15 to 30 ounces per hour of a cool 6% to 8% carbohydrate solution with about 500 mg of sodium. For proper recovery after the event, drink a beverage containing 5% to 10% carbohydrate with about 900 mg of sodium. No single sports drink is best – let trial and error be your guide in determining which feel best for you.

If these preventive measures fail, and you sustain a hamstring injury, follow the following self-treatment guidelines. First, apply an ice pack to the painful area for no more than 10-20 minutes up to once per hour, but at least 2-3 times per day. You’ll also want to take a few days of relative rest and avoid all strenuous activities and any activity that seems to provoke the pain. During this time, over the counter anti-inflammatory medication may also be helpful. Keep in mind that there are many nutritional supplements and herbal preparations available to help decrease inflammation and speed the recovery process. Look for products that contain arnica, bromelain, proteolytic enzymes, and curcumin (turmeric). If your symptoms have not resolved in several days, be sure to consult with your medical or chiropractic physician for further diagnosis and treatment recommendations. One final caution: a true hamstring tear can be a serious medical emergency. If you experience a sudden sensation of a tear or “pop” in the back of your leg, followed by immediate, intense pain, you may have torn your hamstring or calf muscles. Apply ice and seek immediate attention from a qualified healthcare provider.

So to summarize:

Dr. Richard Ezgur is a chiropractic physician, homeopathic physician, and acupuncturist in private practice specializing in natural health and sports and spinal rehabilitation. His clinic, Progressive Chiropractic Wellness Center, provides chiropractic care, physical therapy services, homeopathy, acupuncture, and massage therapy. For more information: www.progressivechiropractic.com, Dr. Ezgur’s twitter page, Dr. Ezgur’s facebook page

A full stomach and exercise don’t mix. Food that remains in your stomach during regular workouts or an event can cause nausea and cramping. Make sure you let your meal digest completely before an event. Depending on how much you eat and what it is, this will take 1 to 4 hours. Experiment before workouts to see what works best for you.

Easily digestible high carbohydrate foods are generally the best pre-workout foods. Pasta, whole grain breads, fruits, drinks, gels, and energy bars are good examples. Learn which foods and snacks digest well for you, so that you are not trying something new before an event.

A little experimenting can help you find pre-exercise diet that works for you.

We all suffer from back pain at some point in our life. Back pain can occur because of a specific injury or it could be ongoing, requiring changes in our lifestyle. Treatment depends on what caused the pain.

Before attempting any exercises, you must rule out that the source of your pain requires immediate medical attention.

Call your doctor if:

Back pain stemming from an injury

Try to remember what caused your back pain. Was is shoveling snow, lifting heavy furniture or just leaning down the wrong way to tie your shoes? When we reach down without bending our knees, we put tremendous pressure on our lower spine and surrounding muscles. This inherent weakness stems from the time man stopped walking on all fours and became upright. Ideally, we should be using the thigh (quadriceps) muscles in our legs to provide lifting power instead of those in our lower back.

In the 2-3 days following a back injury, you should rest in order to relax the muscle spasm causing your back strain.

Perform these exercises to ease your back pain when you are feeling better:

Self-acupressure using tennis balls

Chronic back pain

Ongoing back pain has many causes, but much of it is due to one of three factors:

There is a wealth of information on the Internet and in libraries about how to change your lifestyle habits. For back pain specific guidelines, visit www.spine-health.com or www.FamilyDoctor.org.

Strengthening your back and other muscles to relieve back pain

Our back muscles do not work in isolation. We have to stretch and strengthen all our muscles and joints in order to relieve back pain. In addition to doing exercises stretching our hamstrings, neck, shoulders and spine every day, we should routinely do other low-impact exercises such as:

There are no guarantees that you will never have back pain. By exercising regularly, bending your knees every time you bend down and maintaining a healthy lifestyle, however, you can minimize the chances of injuring your back and suffering chronic back pain.

Participation in athletics is a necessary part of growing up. The need for sports is especially great because obesity affects 25% of American children, and only 35% of school age children meet the criteria for fitness. However, we must realize participation in athletics does not come without risks.
In the United States, it is estimated that 35 million children are active in some form of organized athletic activity. Athletic injuries in this group are relatively common with up to 50% due to overuse of muscles and/or improper technique. Pediatric sports injuries constitute 750,000 emergency room visits annually. While 80% of the injuries are minor bruises, abrasions, cuts, strains and sprains, 20% are major fractures, dislocations, and spinal cord injuries. These injuries can cause severe pain, permanent deformity and significant delays in return to activity.
Many overuse injuries are unique to children. The child’s immature musculoskeletal systems, as well as external factors such as improper training and adult or peer pressure for performance and success, complicate children’s injuries. Most injuries, about 60%, occur during practice, not during competition. As mentioned before, the largest groups of injuries are due to repetitive micro trauma and the developing musculoskeletal system. Often the best treatment is rest, activity modification, and early conservative care. In addition, injuries of a more serious nature occasionally occur, and these injuries are not dealt with in an efficient manner.
Safe participation begins with coaches. Unfortunately, the coaches in youth leagues have very little training in the care of most injuries. Coaches should have at least basic first aid skills and on field first aid kits. Coaches should have an emergency plan of action so first aid and transportation can be readily activated in case of emergency.
As parents, it is up to us to be as informed as possible about the risk of participation. We need to understand the differences between adults and children. First, kids are continually growing, and exercise helps them grow. Second, the bones and muscles of their bodies are under tremendous strain as children grow, stretch, and improve coordination. Finally, muscles do not grow as fast as bones, making stretching of the muscles vitally important to injury reduction.

Beware of Strength Training
The structure of immature muscle determines that it has different needs than in adults. For instance, children are less capable of performing anaerobic (without oxygen) training. Strength gains with children are not due to increases in muscle mass as much as they are due to improved neurological input and balance, which combine to improve coordination. Young athletes are susceptible to injury because they lack coordination and therefore have slower reaction times. Exercise should be aerobic, preceded by a warm up and stretching, with focus on a variety of balance and coordination enhancing movements. Therefore, a new weight set for your young football player is not a necessity this Christmas.
Because a child’s bones are not fused, they are susceptible to a very serious type of fracture. The “end plate” of a growing bone may fracture, slip or separate. These types of fractures can cause permanent deformity as the fracture also disturbs the growth plate where future growth would occur. This type of injury is common in pitching; baseball players should have a maximum pitch count and a number of days to rest before they pitch again.

Keep Kids Hydrated
Dehydration can be a problem with children because they produce more heat per surface area than adults do. Children are not capable of dispersing heat at the same rate as adults. Additionally, children do not experience the effects of overexertion as readily as adults do. It is our duty to keep kids hydrated with water and to modify activities on hot days. We must realize that when the humidity increases, so does the heat index. Our body is approximately 75% water and if we are thirsty, it is too late. The body is already dehydrated. To hydrate, drink water rather than soda or sugared juices. Sports drinks often have too much sugar, and they should be diluted one-third water to aid with digestion. Dehydration leads to fatigue and poor performance. Hydrate hours before training or competition. Studies have shown that athletes who hydrate particularly right before activity have greater risk of dehydration versus those who started hydration much earlier. We need to make sure that children drink fluids before, during and immediately after competition and practice.
Take this to heart. Your child’s heart works much harder than yours does! A child’s heart is smaller per volume than an adult heart and is pumping less blood. Because it pumps a smaller volume, it has to beat faster to provide adequate circulation. This reinforces that rest intervals are a necessary part of any competition or practice. Parents and coaches should allow a young athlete’s heart rate to resume a resting rate during early conditioning practices, before beginning the next workout.

When Injuries Occur
If injuries occur, remember the PRICE method:

PROTECTION can minimize further injury. Splinting, immobilization, ace bandages all help before transport of an athlete for evaluation. Padding on bruises before competition, and cushions on blisters can help the athlete’s comfort and allow participation. Protect “dings and bruises,’ and protect injuries from re-injury. Try not to “play through” injuries especially without protection.
REST reduces bleeding, swelling and allows the injury to heal. Most injuries with kids are due to overuse and repetitive motion. With simply resting their bodies, overuse injuries can catch up with the healing process. An injury can worsen if return to activity occurs to soon. The child should be able to return to activity without pain before a full return to practice or competition. The athlete may benefit from doing associated activities, which are pain free or perform only within certain parameters without pain.
ICE applied for about 10 or 20 minutes each hour will reduce swelling and pain. Realize that ice when initially applied goes through four phases. First ice feels cold then burns, then achy and finally numb. To be effective it must be numb for about 5-10 minutes. Research has shown ice works better than heat for athletic injuries; do not apply heat! Do not massage the injury site; it causes additional bleeding and swelling within the injury. Ice and rest sports injuries.
COMPRESSION an elastic bandage with compression helps reduce pain and swelling. The compression also provides support, which assists with protection. Compression should not be too tight – check nail beds that they remain pink after compression on the nail bed itself.
ELEVATION reduces the pressure of swelling. Evaluation above the heart reduces pain and prevents the accumulation of blood and inflammatory products thereby improving the rate of healing. Pain from an injury is often due to the pressure of swelling. If you reduce the pressure, you will reduce the pain.
Solutions to the problems outlined include focused pre-participation examination by doctors with an understanding of sports demands. The pre-participation exam should occur weeks before practice starts. The sports doctor can provide valuable information regarding potential areas of concern and possibly recommend pretraining exercises to prepare for the season.
Warm up and stretching is essential, emphasize the basics that encourage coordination and improve balance. Strengthen with body weight exercises like push-ups and lunges. Strengthening exercises should also incorporate balance. Use the proper fitting equipment and understand the rules of the game. Encourage your child to understand that they should be fit first to participate. Vary sporting and training activities, cross train to avoid overuse injuries. Sports camps might be too specific. Take adequate breaks from training and competition to refresh and heal injuries. Allow children to guide their own athletic involvement; encourage but do not push. Listen to your child if they complain of soreness or fatigue; this could be a sign of injury, or apathy and both need to be considered.
Protect the little injuries and rest the painful injuries before they become serious. Seek help with doctors and sports specialists if needed. Offer positive responses win or lose. Kids want nothing more than to please moms and dads. Your children will model your actions, be a good sport and they will follow.
As parents, we have a duty to insure the health and safety of our children. We also need to teach them how to care for themselves through nutrition, health and fitness. Stress participation with your children. Encourage them to do the sports they enjoy and to do the best they can. Have fun and be safe.

Dr. Robert C. Scott specializes in orthopedic, spine and nerve disorders. He received his doctorate as a chiropractor physician from the National University of Health Sciences in Lombard. He is a certified chiropractic sports physician and is the director at Scott Chiropractic Associates, Long Grove.

Cancer treatment has changed the rules of engagement for massage therapists, and for cancer survivors who receive massage.

30%-40% of breast cancer patients, who have had lymph nodes removed or radiated, will develop Lymphedema. The statistics are staggering and somewhat difficult to anticipate. The risk is the same, whether 2 or 20 nodes are affected and the potential for developing lymphedema exists for the duration of that person’s life.

Recently, in a phone conversation with a surgical nurse here in Chicago, the subject of Lymphedema came up and she asked, “Well, if someone has gone for one year after surgery and treatment and haven’t developed lymphedema, then they won’t, right?” Unfortunately, that isn’t true. This is an example of how little information, or how much misinformation there is about lymphedema.

Lymph nodes do not regenerate after being removed or damaged, nor does the fluid volume or rate of fluid exchange in a given quadrant change. This leaves the remaining lymphatic network of the affected quadrant working overtime to process the original volume.

The body is incredibly adaptive and may either reroute excess fluid from the affected quadrant to another, healthier group of lymph nodes, or the remaining lymphatic network will continue working overtime to maintain the limb’s fragile fluid balance. This adaptation may be successful for the rest of that person’s life and they may never develop lymphedema, but the lymphatic system of that compromised quadrant can potentially be overloaded at any time, even years after surgery.

Most women entering into surgery are given an informative flyer about lymphedema beforehand, or their discharge nurse may offer a word of advice when they leave the hospital. With so little emphasis placed on this important subject, most women never give the issue a second thought. They are happy to have their lives back and few remember hearing any warnings about lymphedema or take any preventative measures against it.

What does this mean in terms of massage therapy? It means that any massage technique that turns the skin red is contraindicated on the affected quadrant. Deep tissue work can trigger an inflammatory response and may bruise, or damage tissue. This may not necessarily cause lymphedema, but any additional load on the weakened lymphatic system, may create an invitation.

Again, this Quadrant Principle holds true only for the affected quadrant. Light effleurage, stroking away from axilla, (or groin if inguinal nodes are affected) can be done.

Familiarize yourself with the basic lymphatic pathways. If you see several clients who have had surgery involving lymph nodes, you may want to take a class in Manual Lymphatic Drainage, or Lymph Drainage Therapy. Nearly every therapist will have an opportunity to use the information.

Finally, remember that information is power, but so is touch.

The power of touch, from gentle massage to handholding, are profoundly beneficial to the receiver. Massage improves immune function, helps to elevate treatment side effects like nausea or pain, helps to replace feelings of isolation, loneliness, and anxiety with a sense of wellbeing and reduces levels stress. Conscious touch is a gift.

References:

• Medicine Hands: Massage Therapy for People with Cancer by Gayle MacDonald
• Massage Therapy Journal: Fall 2006- Massage and Cancer, Part II, by Tracy Walton
• Oncology Massage Matters.com: Isabel Adkins
• National Lymphedema Network- www.lymphnet.org

Running season in Chicago is here, and runners from all walks of life have started training for events over the next 6 months. Whether you are training for a 5k run/walk or the big Chicago Marathon, there are a few simple things you can do to help prevent injury this running season. You can protect you knees, ankles and feet by keeping the muscles around the joints in shape and flexible. Here are some tips to help!

1. Warm-up: Always warm up prior to running, especially before explosive training like hills or speed work. Cold muscles are more prone to strains. A proper warm up will increase blood flow to the major muscle groups and improve muscle recruitment and performance. Start your work out with a light jog for 5 minutes before increasing your running intensity.

2. Get your muscles in balance Many people have muscle imbalances that predispose them, especially runners, to lower extremity injuries. Traditional exercise programs do not address these imbalances and can in fact contribute to chronic injury patterns. The goal is to find an exercise program that addresses the instability and weakness of the hip and core stabilizers. Not only will you prevent injury with these types of exercises, but you will also improve your performance by running more efficiently. A qualified physical or exercise therapist can give you an effective exercise program.

3. Stretch! Make sure you stretch after every run. There is a lot of conflicting information out there about stretching, but the truth is that flexible muscles are stronger and more efficient. Remember to always stretch after muscles are warm (so after your warm up and after you are finished with your run). Hold each stretch 30 seconds and don’t bounce. You can actually increase your flexibility by being consistent with your stretching routine and stretching every day.

4. Hydrate Your body is composed of about 60% water. When those levels are compromised your muscles do not perform or recover properly and are prone to injury. Athletes should consume ½ of their body weight in ounces every day. When you run, hydrate extra both before and after your run.

5. Get in alignment Along with balancing your muscles, spinal alignment is very important in preventing sports injuries. Each and every muscle is controlled by nerves that pass through the spine. If one of those nerves is constricted one bit, the muscle it controls will not work correctly. Also, if your spinal posture is off, your running will do more harm than good and ultimately lead to a breakdown and problem with the spine, hip, knee or ankles. Being in alignment with good chiropractic care not only gets athletes out of pain but it prevents the body from breaking down. That is why Tiger Woods, Lance Armstrong and more than 80% of the distance runners in the last Olympics see chiropractors.

So, to stay on course and stay off the sidelines this summer by following these 5 guidelines! If you are interested in getting your muscle balance tested and seeing if you are in alignment please feel free to contact us at Peak Performance Health Care. We are one of the few sports injury specialists in Chicago with the AMA certified muscle and range of motion tests and can help you get your body performing at its Peak Performance!

Mention this article for a complimentary wellness screening and check-up.
Dr. Arculeo, DC / Scott Parachek, CPT, EP

Each day the average person walks about 4 miles which equals 115,000 miles in a lifetime (that’s equivalent to 4 trips around the earth). Some people are on their feet all day long.
Your foot is a very complex structure which provides a base for proper ambulation and the acceleration for running. Your foot also provides much needed shock absorption for the rest of you body. There are 26 bones in the foot, 33 joints, 20 muscles and over 100 ligaments which must work in harmony to help you dissipate over 100 tons of cumulative force daily.
75% of people experience foot problems in their lifetime. These problems include but are not limited to: plantar fascitis (arch pain), heel spurs (heel pain), metatarsalgia, bunions (toe pain), arthritis, and diabetes. Many athletes experience foot and ankle pain and knee pain as a consequence of poor foot mechanics resulting in damaged ligaments and tendons or even stress fractures of the bones of the foot and ankle.
When your foot is not supporting your body properly it can lead to other conditions such as shin, ankle, knee and lower back pain.
Ask yourself the following questions if you answer yes to any one of the questions you would benefit from an orthotic evaluation.

As you begin to study these five visual clues, you’ll see recurring patterns associated with some very predictable findings: Low back pain, knee pain, and restricted movement patterns associated with joint fixation of the hips and pelvis; and compensation mechanisms that may or may not result in aches or pain — at least not yet.
If we find problems upon the above observations you would benefit from further investigation. A number of simple non invasive tests may highlight where the imbalances are in your foot mechanics. Your doctor would then make a mold of your foot after taking note of these biomechanical observations. The examination your mold and a combination of your weight, age, sex an activity level help the orthotist (make of orthotic devices) create a custom orthotic to correct/ or support the imbalance in your feet.
In addition to the obvious benefits biomechanically to proper foot and ankle support it is believed that the arch of the foot aids in the pumping of fluids from the lower extremity back into circulation, thus preventing blot clots and improving energy and cardiovascular function. It is also well known the heart meridian has an end point in your sole of your foot. From an acupuncture standpoint maintaining the integrity or your foot is very important to cardiovascular health. You should also recall that 30% of your daily expenditure of energy is utilized for the maintenance of proper posture, if your feet are a problem and you are also complaining of fatigue you may benefit greatly from orthotic treatment.
Orthotics are often high density molded plastic shoe inserts which provide enough support to your foot to help balance and support foot mechanics but also remain flexible enough to allow for adequate foot and ankle range of motion. Orthotics can be made for any shoe, heel, sandal, ski boot and ice skate.
Tips for healthy feet include buying good supportive footwear with orthotics if necessary, NO FLIP FLOPS especially if your have foot problems. Pamper your feet with massage, lotions, hot and cold baths. Stretch your feet by massaging the sole of your feet with a tennis ball, strengthen your feet by crunching up the morning newspaper with your toes, strengthen you ankles by walking carefully on your toes, then the insides of feet then the outsides of feet and then on your heels. Finally buy a wobble board or disc and work on balancing the muscular contractions of your foot and ankles.
Happy feet will ensure a Happier you!

Back in the early 1980’s, when I first saw people having the kind of pain that is now called fibromyalgia, they came to see me in desperation because other medical doctors had told them it was all in their heads, and that what they needed was to take antidepressants. That advice had not helped them, and they were usually in pain most of the time, fatigued, and not sleeping well. Even at that time, I believed that fibromyalgia was a complicated inflammatory illness with many physical aspects—and found that many people who had it were suffering from previous injuries, undiagnosed allergies, thyroid problems, post traumatic stress, or in some cases “all of the above.” They had generalized pain with multiple tender points, fatigue, and many also had headaches, morning stiffness, sleep problems, menstrual problems, numbness and tingling in arms and legs, or restless legs, temperature sensitivity, and loss of memory and concentration (often called “brain fog” or “fibro fog”), and irritable bowel syndrome.

Yet, most often, their blood tests were negative for any findings, and they were dismissed by most of the medical profession with phrases like “you’re just stressed”, “it’s just another type of depression” or “your blood tests are totally normal, it’s all in your head.”
It has taken about 15 years for science to begin to catch up with this illness, and for doctors to step away from their dismissive attitudes.

And how times have changed!! Fibromyalgia is now recognized as an illness by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, and has its own page on the government’s National Institute of Health site: http://www.niams.nih.gov/Health_Info/Fibromyalgia/default.asp
In addition, fibromyalgia is recognized and reimbursed as a cause of medical disability.

Part of the change is a result of research that has been done. In the 1980’s the circulating chemical, Substance P, associated with pain signals had not even been discovered. No one knew that more Substance P means more pain. Now, we know that fibromyalgia sufferers, compared to people in good health, have up to three times more Substance P in their spinal fluid.
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PET (positron emission tomography) scan studies have revealed that people with fibromyalgia have reduced blood flow to the areas of the brain that help the body deal with pain. More studies are being done.

Unfortunately, in the flurry of official recognition of fibromyalgia, emphasis is still on identifying symptoms and using combinations of pharmaceuticals for pain relief, rather than actually identifying a cause. The NIAMS site I have referenced above lets us know that: “Fibromyalgia is a syndrome rather than a disease. Unlike a disease, which is a medical condition with a specific cause or causes and recognizable signs and symptoms, a syndrome is a collection of signs, symptoms, and medical problems that tend to occur together but are not related to a specific, identifiable cause.” At the same time, although the cause may not be known, the first drug has already been approved for use in fibromyalgia. Here’s the news, from the NIAMS site: “In June 2007, the U.S. Food and Drug Administration (FDA) approved Lyrica* (pregabalin) as the first drug to treat fibromyalgia. Doctors also treat fibromyalgia with a variety of medications developed and approved for other purposes.” In the treatment section of the site, a list of pharmaceutical pain relievers is presented and accepted uncritically as “treatment” without further comment. The list includes analgesics like Tylenol; non steroidal anti-inflammatories like ibuprofen; antidepressants (tricyclics, SSRI’s and others; and benzodiazepines, (valium, ativan, and related drugs,) and “other drugs” including the “irritable bowel syndrome” drug Zelnorm, to treat those fibromyalgia patients who may have “irritable bowel syndrome” among their list of symptoms.

However, when it comes to supplements, we are told the following: “Although some of these supplements are being studied for fibromyalgia, there is little, if any, scientific proof yet that they help. FDA does not regulate the sale of dietary supplements, so information about side effects, proper dosage, and the amount of a preparation’s active ingredient may not be well known. If you are using or would like to try a complementary or alternative therapy, you should first speak with your doctor, who may know more about the therapy’s effectiveness, as well as whether it is safe to try in combination with your medications.”

So, there is a lot of acceptance for pharmaceuticals, not so much for supplements. It turns out that a little less uncritical acceptance of pharmaceuticals may have been in order. One of the previously FDA-approved drugs in the “other drugs” list on the NIAMS site has already been recalled. (Maybe it’s time to update the site!) The FDA recalled Zelnorm in March 2007, due to increased risk of heart attacks and strokes. Data from 29 clinical studies showed that patients taking Zelnorm were eight times as likely to have heart attacks and strokes compared with placebo.

So what is a person with fibromyalgia to do besides go see a medical specialist to get their “tender points” identified, and go to a pain clinic, to be given pain killers and antidepressants? Apparently fibromyalgia has gone from being “not a real illness” to “yes it is a real illness, and even has its own approved drug” without benefit of any evidence of its possible origins or any research into the efficacy of methods like dietary change, allergy testing, hormone regulation, and so forth. Is it really progress for a person with fibromyalgia to have gone from being called crazy, a malingerer, a hypochondriac or worse to being able to get a diagnosis which is not really a diagnosis, take pharmaceuticals, including a drug that has somehow been specifically designated for their symptoms, and maybe go on disability?

Fortunately, we have clinical indications of other problems—hormone dysregulation, neurotransmitter deficiencies, previous injury, ongoing repetitive strain injury, and chronic inflammatory conditions may be related to fibromyalgia. Undiagnosed or inadequately treated hypothyroidism and adrenal insufficiency may be associated with fibromyalgia. This also may be true of allergies, repetitive strain injury, and previous traumatic injury such as a car accident, as well as post traumatic stress.

There are now indications that some neurotransmitters and hormones—including serotonin, melatonin, cortisol, norepinephrine, and growth hormone are deficient in fibromyalgia. To give NIAMS credit where credit is due, they have observed that people with adrenal insufficiency have many of the same symptoms as fibromyalgia patients and are doing research to determine whether adrenal insufficiency is part of fibromyalgia.

If you have fibromyalgia, here are some things to keep in mind:

1) Make sure you are not hypothyroid. There is controversy about what should be designated as normal lab results for thyroid stimulating hormone—TSH. Most labs still use the old guidelines, which are in the range of 0.5 to 5.0, some as low as .42 and as high as 5.5. In January 2003 the American Association of Clinical Endocrinologists (AACE) made the statement that doctors should “consider treatment for patients who test outside the boundaries of a narrower margin based on a target TSH level of 0.3 to 3.0. AACE believes the new range will result in proper diagnosis for millions of Americans who suffer from a mild thyroid disorder, but have gone untreated until now.” Be sure to find a doctor who follows the new guidelines, and is willing to try thyroid medication if you have a TSH above 3.0. You may need both T4 (Levothyroxine, brand names Levoxyl and Synthroid) and T3 (Triiodothyronine, brand name Cytomel). Be sure to find an endocrinologist who is familiar with treatment using both of these. Some practitioners also use Armour Thyroid, which contains both T4 and T3, however if you need a relatively larger dose, the Armour Thyroid contains a ratio of T3 to T4 that is too high. I have many fibromyalgia patients who needed help with thyroid problems, and who had dramatic improvements once their thyroid levels were balanced. Recently a woman in my practice in her 60’s with long-term, debilitating fibromyalgia pain is “back on the road again” after we found her an endocrinologist who carefully adjusted her thyroid medications according to the new guidelines. For more about these issues in general, see http://www.thyroid.about.com.

2) Get treatment for any injuries you may have had to your neck, back, and joints. Many fibromyalgia patients have inadequately treated whiplash or other motor vehicle injuries. Treatment may include physical therapy, ultrasound, acupuncture, chiropractic or other treatments. The strains from these old injuries keep chronic pain and inflammation going.

3) Be conscious of any repetitive strain injuries that may be happening to you, especially as a result of computer use, and make the necessary changes. These strains also contribute to fibromyalgia pain.

4) Get tested for delayed-type allergies to foods. In delayed type allergy, your body makes antibody to the foods. IgG antibody can be measured by ELISA (Enzyme linked immunoabsorbent assay) testing. Standard skin or scratch tests do not measure delayed type allergy, they measure immediate type reactions which involve a different immune globulin, IgE. Delayed type allergies cause long term inflammation of the bowel, sinuses, connective tissue and even brain tissue. I have had patients whose pain, “fibro fog”, migraines, neck and shoulder pain, restless legs, and “irritable bowel” all resolved just from diet changes. I used ELISA testing for many years, but for the last seven years have used a computer based method of testing reactivity based on measuring the body’s electrical currents. For more about this, see http://www.wellnessofchicago.com.

5) If you had childhood or other trauma that causes PTSD symptoms such as anxiety, hypervigilance or even flashbacks, get treated for PTSD by someone who is familiar with it, and uses the latest and best methods to treat it, such as the Center for Contextual Change in Chicago.

6) Some fibromyalgia sufferers have benefited from alternative anti-inflammatories such as malic acid and turmeric, and replacement of minerals, such as magnesium. Find an integrative practitioner who is familiar with these, and able to help you try them.

In my clinical experience, it is just common sense, to look for and resolve underlying sources of inflammation, rather than to simply accept a “symptom complex” description (in this case, fibromyalgia) which is not really a diagnosis, and then be given drugs. Having an undiagnosed source of inflammation and being given anti-inflammatory medications is like trying to put out a fire with water on one side while you continue to pour gasoline on it from the other side. Putting out the inflammatory fire makes more sense, and gets lasting results.

As our lives get busier and busier with our jobs, home projects, parenting, travel, and family obligations, etc., exercise can become less of a priority. The most common excuse is, “I don’t have the time to work out”. We have all heard this at some point, whether it was us or someone else saying it. Unfortunately, when exercise falls down our list of importance it directly affects our mental and physical health. For those who fall into such a category of excuses, a power stretching routine can be a simple and easy way to get back on track. A power stretching routine consists of exercises that work on increasing flexibility, core strength, balance, and postural awareness. Power stretching has numerous health benefits, is easy to start, and does not require huge amounts of time. The following are some benefits of a power stretching routine.

1. Increased flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

2. Increased joint range of motion. As we age, our muscles tighten and we lose full range of motion of our joints. Simple activities that we once took for granted, like doing the dishes, picking things up from the floor, and washing our hair can all become difficult. A power stretching routine can help lengthen your muscles and make these daily activities easier and more enjoyable.

3. Improved circulation. Power stretching improves circulation of blood to the muscles and joints. Increased blood circulation brings nutrients to our cells and removes waste byproducts.

4. Decreased stress and tension. Power stretching relaxes the tense muscles that often accompany stress.

5. Improved posture. Poor posture can sneak up on all of us. An example is an employee who sits at the computer all day long that is not aware of body mechanics. Over long periods of time the pectoral (chest) muscles tighten causing forward rolled shoulders. This results in a tremendous strain to, not only the upper body muscles, but also the spine. By loosening pectoral muscles one will find it much easier to sit tall as they are able to move the shoulders back comfortably.

6. Improved athletic performance. By increasing flexibility you are allowing the joints to move more freely through full range of motion. This will allow the muscles to function optimally.

7. Helps build strength. Muscles work in opposition. When doing a bicep curl the bicep contracts and the triceps lengthen. If the triceps are not flexible this will prevent the bicep from fully contracting. This will prohibit the strength in the bicep.

A power stretching routine is beneficial for everyone. However, before beginning a power stretching routine it is recommended you are guided through a routine that benefits you and your lifestyle. To learn more about a power stretching routine that best fits you, please contact Peak Performance Health Care at (312)440-9646. Mention this article and you will receive a complimentary wellness screening and we will teach you this power stretching routine!

Amy Claggett M.ed, EP, CPT, CKTP

Sources
• Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. RD. Herbert, M. Gabriel, BMJ, 2002, vol. 325, pp. 468–470

• Reducing risk of injury due to exercise. D. MacAuley, TM. Best, Editorial. BMJ, 2002, vol. 325, pp. 451—452

• Stretching Frequencies as a Function of Distances in Hydrogen Bonds Kazuo Nakamoto, Marvin Margoshes, R. E. Rundle J. Am. Chem. Soc., 1955, 77 (24), pp 6480–6486 DOI: 10.1021/ja01629a013 Publication Date: December 1955

Many people are not sure when to use heat and when to use ice in the self-treatment of pain and injuries. As a rule, any treatment should be individualized to the unique needs of the patient. That said, the advice that follows will serve as useful general guidelines on the proper use of heat & ice. This advice is given with the recommendation that you also seek out care from your chiropractor or other qualified health care provider.

If you are having pain as the result of an identifiable injury (from a fall, or a blow, or a sprain, strain, sports injury, car accident, etc.) then it is usually best to use an ice pack for the first 24-48 hours. Apply the ice pack for 10-20 minutes (not longer), and repeat at least three times per day, or up to once every hour if pain is severe. The ice will reduce pain, muscle spasm, inflammation and decrease tissue damage.

If your pain is not the direct result of an actual injury, or if the pain has persisted for more than 48 hours, it is usually best to alternate heat & ice. The best way to do this is to apply moist heat for 5 minutes, followed by an ice pack for 1 minute. Just one single repetition of this therapy (6 minutes total), performed 1-3 times per day (depending upon the severity of your symptoms) is usually all you need to do. The heat needs to be moist – not dry. You should never use a dry heating pad. Moist heat can be applied by letting the hot water from a hot shower directly heat the affected area for 5 full uninterrupted minutes, or by soaking in a bath, or by applying a hot moist pack that stays hot. Note that a hot wet towel will not retain the heat long enough to be effective. You should also never apply heat without following it with ice. Applying dry heat, or heat not followed by ice will result in temporary pain relief, but at the expense of decreased circulation which will lead to increased pain and swelling minutes or hours later. However, when used correctly, the combination of heat & ice recommended above will increase circulation, thereby reducing pain & inflammation, and relaxing tight muscles, as well as dramatically accelerating tissue repair and recovery.

What is Restless Legs Syndrome?
Restless Legs Syndrome (RLS) is a condition distinguished by tingling sensations in the legs, and sometimes the arms, while sitting or lying still, especially at bedtime. According to the National Institutes of Health, the person with RLS needs to constantly stretch or move the legs to try to relieve these uncomfortable or painful symptoms. As a result, he or she has difficulty falling asleep or staying asleep and usually feels extremely sleepy and unable to function fully during the day.

RLS has been estimated to affect between about 15 percent of the population. Although 12 million Americans were diagnosed with this disorder in 2003, the exact number is uncertain because there are many people who do not report this problem. This number rises to 20 percent or more in pregnant women and dialysis patients.

People who have RLS describe the unpleasant feelings in their legs as creeping, crawling, or pulling sensations, as well as itching, tingling, burning, aching, or sensations similar to an electric shock. RLS sufferers further report that the urge to move and other unpleasant feelings mostly occur when they are resting or are inactive. Consequently, symptoms tend to be worse in the evening and are temporarily relieved in the morning.

RLS can make it hard to fall asleep and stay asleep, and, therefore, may cause you to feel tired and sleepy during the day. This can make it hard to work productively or handle your normal routine. Furthermore, not getting enough sleep can also cause depression, mood swings, and other health problems.

Three Types of Restless Leg Syndrome
The National Heart, Lung, and Blood Institute has identified three types of Restless Leg Syndromes. One type of RLS usually starts early in life (before age 45) and tends to run in families. Once this type of RLS starts, it usually lasts for the rest of your life. Over time, symptoms slowly get worse and occur more often. The second type of RLS usually starts later in life (after age 45) and generally doesn’t run in families. This type tends to have a more abrupt onset, with the symptoms usually not getting worse with age. The third type of RLS is condition specific, such as pregnancy. Some diseases and medications may also trigger RLS. For example, RLS has been associated with kidney failure, Parkinson’s disease, diabetes, rheumatoid arthritis, as well as a simple iron deficiency. When a disease, condition, or medicine triggers RLS, the symptoms usually start suddenly and the disorder may go away if the trigger is relieved or stopped.

The four key signs of RLS are:
1. An urge to move your legs (unpleasant feelings in the legs often occur with this urge).
2. Symptoms that start or get worse when you’re inactive.
3. Movement brings relief.
4. Symptoms that get worse in the evening or at night.

What to do about RLS
First, check any medications you may be taking for other health problems, as these may actually be causing this condition.
Drugs found to contribute to Restless Leg Syndrome
- Antinausea medicines
- Antibiotics
- Antidepressants
- Antipsychotics (used to treat certain mental health disorders)
- Cold and allergy medicines that contain antihistamines
- Calcium channel blockers (used to treat heart problems and high blood pressure)

If eliminating these medications reduces the symptoms of RLS, then they could be the cause of the problem. I never recommend stopping prescription medications without consulting your medical doctor first.

Just as medications can cause RLS, the medications taken for RLS can cause numerous other health problems. Ropinirole also known as Requip® is the most common prescription for this disorder. The side effects include, believe it or not, uncontrollable gambling. Here are some of the more common side effects of ropinirole:

Nausea, vomiting, dizziness, drowsiness, weakness, headache, heartburn, stomach pain, constipation, sweating, confusion, anxiety, abnormally slow or decreased body movements, numbness, burning or tingling in the hands, arms, feet, or legs; frequent or urgent need to urinate, difficulty urinating or pain when urinating, runny nose, sore throat, joint pain, swelling of the hands, arms, feet, ankles, or lower legs; dry mouth…and, more seriously, hallucinations – such as seeing things or hearing voices that do not exist; fainting, slow or irregular heart beat, shortness of breath, double vision or other problems with vision.

To avoid these side effects, there are safe, natural, and effective solutions that often bring symptomatic relief to RLS symptoms. We have noticed in our clinic that RLS has often responded favorably to the following three specific recommendations we make to our patients:

1. Handling the nutritional deficiencies related to this disorder
2. Resolving any physical stress-related factors affecting your health
3. Improving and restoring proper blood circulation to specific areas

Handling Nutritional Deficiencies
Research presented at the Association of Professional Sleep Societies conference has linked iron deficiency to causing the onset of Restless Legs Syndrome. The results of various studies have established that there is a nutritional factor contributing to the cause of the disorder, which dispels the former belief that this condition was solely psychological.

In cases of iron deficiency, supplementation is obviously necessary. Other supplements such as B complex, Vitamin E, L-tryptophan (to increase levels of serotonin), magnesium and calcium can also be beneficial to RLS. In addition, an RLS sufferer should avoid alcohol, caffeine, and tobacco.

If boosting your intake of whole food supplements of B6 and Iron doesn’t help, determine if you have a sensitivity to B Vitamins or Iron. See a practitioner trained, licensed, and board certified in natural healthcare. Better yet see a specialist in AAT, Advanced Allergy Therapeutics, to determine what sensitivities you have and to correct them permanently. For more information on AAT or to find a practitioner near you, go to www.MidwestAllergyRelief.com

Managing Stress
The next factor related to RLS is stress. Stress is not simply a mental problem. It directly affects hormones released by the adrenal glands. The adrenal glands secrete hormones that affect the heart, digestion, weight, the balance of women’s hormones, and also your sleep. The hormone in the body that controls sleep is called cortisol. It is also your body’s own anti-inflammatory, which acts like cortisone to reduce swelling.

A landmark study by the Center for Sleep Research determined that increases in the symptoms of Restless Leg Syndrome during the evening hours is related to low cortisol levels.

You can easily test how your adrenal glands are functioning and, therefore, how your body is producing cortisol by having your blood pressure taken with a simple test. I test for weak adrenal glands, by having you sit down and then take your blood pressure. Leaving the blood pressure cuff in place, stand up and immediately have your blood pressure taken again. Your blood pressure should rise 5 points or more. If it is below this or below the original blood pressure amount, it is indicative of an adrenal gland problem.

There are many factors that can reduce stress on the adrenal glands. I first recommend reducing your sugar and caffeine intake to see the effects this might have on your RLS. There are also specific vitamins and minerals (in addition to those mentioned above) you should take if the adrenal glands are found to be weak. See your natural health provider to determine your specific requirements.

Improving Circulation
The final key to resolving RLS, involves a thorough evaluation to determine if there has been any direct trauma that could cause a block in the circulation of blood in the legs. This in turn can cause loss of nerve function and result in the symptoms of Restless Legs Syndrome. My clinical experience as an acupuncturist is that treatment to improve circulation in the legs has proved effective in treating this condition. I would recommend acupuncture, as it has been proven to increase circulation as well as improve overall nerve function and has helped numerous persons with Restless Legs Syndrome as well as other physical problems.

Concluding Helpful Hints
It’s bad enough when you can’t sleep, but add leg discomfort, cramping, and uncontrolled movement, and you have a recipe for chronic fatigue. While the above suggestions are researched and well-documented, I want to conclude this article with some helpful hints I have learned from my relatives and patients.

Taking a warm bath seems to temporarily alleviate the symptoms of RLS. Some people claim that walking around the house late at night provides enough symptomatic relief to enable a decent night’s sleep. And changing your body temperature through the use of a heating pad, hot pack, cold pack, or cool wet towel draped over your legs may also help. The success of these remedies is probably attributable to their increasing circulation and blood flow to the legs.

As crazy as this will sound, the old wives’ tale of putting a bar of soap under your sheets (for leg cramps) at night while you sleep, seems to relieve RLS symptoms for many people. I originally heard about this remedy from a relative who swore it worked for her (she would put the soap bar at calf level). From the discussions I have had with my own RLS patients, it apparently works primarily for those patients whose RLS is not a side-effect of prescription medication. By the way, I have been told that anti-bacterial soaps seem to work best. Try these remedies and let me know your results.

References
¹ National Institutes of Health, National Heart, Lung, and Blood Institute, NIH Publication No. 06-5271, November 2005

² National Institutes of Health, op. cit., 06-5271

³ National Heart, Lung & Blood Institute, National Institutes of Health, “Restless Legs Syndrome: Key Points” http://www.nhlbi.nih.gov/health/dci/Diseases/rls/rls_Summary.html

⁴ National Heart, Lung & Blood Institute, op. cit., Summary

⁵ National Heart, Lung & Blood Institute, op. cit., Summary

⁶ Medline Plus, Ropinirole, http://www.nlm.nih.gov/medlineplus/druginfo/medmaster/a698013.html

⁷“Iron Deficiency Linked to Onset of Restless Legs Syndrome”, Chicago Sun-Times, June 25, 2003

⁸ Restless Legs Syndrome Fact Sheet: National Institute of Neurological Disorders and Stroke (NINDS), http://www.ninds.nih.gov/disorders/restless_legs/detail_restless_legs.htm?css=print

⁹ PubMed.gov, “Low-dose hydrocortisone in the evening modulates symptom severity in restless legs syndrome.” 18443313, http://www.ncbi.nlm.nih.gov/sites/entrez

Ian Wahl, DAc, LAc, CH, is a Doctor of Acupuncture and herbalist who specializes in the treatment of children and adults with allergies, hypersensitivities, and other chronic conditions that have not responded to traditional nor alternative treatments. He is the founder and director of both the Midwest Allergy Relief Center www.MidwestAllergyRelief.com and the Wahls of Wellness.

What is Fibromyalgia?

Fibromyalgia is defined as long term, body wide pain radiating from tender points in tissues, muscles and tendons. It is linked to chronic fatigue, morning stiffness, sleep problems, headaches, numbness in feet and hands, depression and anxiety. If you have experienced 3 months of widespread pain in at least 11 of 18 tender points in muscles and fibrous tissues, you may have Fibromyalgia. These tender points are located in the: arms, chest, knees, buttocks, neck, lower back, ribcage, shoulder and thighs. Since many serious diseases have symptoms similar to those of Fibromyalgia, it is recommended that you visit your doctor and undergo testing to rule them out.

Who gets Fibromyalgia?

It is most common in women age 20—50 years old, but men and women of all ages get it. The cause of Fibromyalgia is unknown, although there is a lot of speculation. Suggested causes of the disorder are: physical or emotional trauma, sleep disturbances, virus, and hereditary predisposition.

How to treat Fibromyalgia naturally

Although there are some pharmaceuticals available to treat the pain associated with Fibromyalgia, you can help relieve the symptoms of Fibromyalgia by incorporating the following into your lifestyle. Tips include:

- Gentle stretching and aerobic exercise, beginning with walking and swimming
- Light massage
- Acupressure
- Acupuncture, found by the Mayo Clinic to improve fatigue and lower anxiety levels for up to one month after treatment
- Relaxation techniques to reduce stress and anxiety levels and improve coping skills
- Well balanced diet, avoiding caffeine and high sodium foods.

Recovering from low back pain requires first and foremost that further irritation or injury to the spine is avoided. This will create an environment conducive to healing. The most common source of strain to the low back occurs when bending. It is important to learn to hinge from the hips and knees without bending forward at the waist.

The following links are some examples of correct and incorrect technique when performing common activities of daily life (ADL).

The Hip Hinge

Learning to hinge your trunk from your hips is crucial for avoiding repetitive strain to your lower back or neck. The figure here shows with a stick on your back how it is possible to keep the spine upright by hinging from the hips as you bend your knees. In contrast, if you bend at the waist the spine flexes forward putting the low back and neck in potentially harmful positions. This hip hinge will be used during a variety of ADL’s to protect the spine (Figs. 1A and B).

Figure 1 The hip hinge: (A)incorrect stooping and (B)correct squatting.

Getting out of a Chair

The key to avoiding strain to your spine when rising from a chair or sitting down is to squat up or down using your hips or knees. Stooping forward from the waist should be avoided. A trick to make this simpler is to scoot towards the edge of your chair so that you are perching and move your feet back under your thighs before sitting up (Figs. 2A and B).

Figure 2 Getting out of chair:(A)correct and (B)incorrect.

Brushing Teeth

A foot stool will make it much easier to keep your back upright. Even when you bend forward to rinse your brush or mouth bend from the hips not the waist. A trick to make this simpler is to keep your chest lifted up while you bend forward (Figs. 3A and B).

Figure 3 Brushing teeth: (A)incorrect and (B)correct.

Driving

A key to back and neck saving posture when driving is to allow the car seat’s curve to support your lumbar spine’s natural forward curve. A simple trick to encourage this is to increase the lumbar support in the car seat or to sit on small wedge cushion which is higher in the back than the front (Figs. 4A and B).

Figure 4 Driving: (A)incorrect and (B)correct.

Picking Up a Bag from the Floor

Here it is important to bend from the hips and knees while maintaining the low back’s natural curve by keeping it curved forward (Figs. 5A and B).

Figure 5 Picking up a bag from the floor: (A)incorrect and (B)correct.

Putting a Baby in a Car

One of the most challenging ADL’s involves putting an infant in the back of a car. One tip is to hold the infant as close to your abdomen/chest as possible. Another is to keep your spine upright while avoiding the tendency to bend from the waist (Figs. 6A and B).

Figure 6 Putting a baby in the car: (A)incorrect and (B)correct.

Changing a baby

The most important means to avoid harming your back while changing a baby is to ensure that you have a changing station of the appropriate height. If it is too low (below your waist) you will be forced to bend forward from the waist. The correct height is approximately waist high and allows you to manoeuvre your baby without having to bend much (Figs. 7A and B).

Figure 7 Changing a baby: (A)incorrect and (B)correct.

Lifting

The most important aspect of lifting is to keep your spine upright by hinging from the hips and knees. Even if the object is awkwardly placed so that it is not directly in front of you the key is to keep your chest lifted in front while maintaining your lumbar spine’s natural forward curve. Two other key points which will save you from irritating your back are (1) to avoid lifting during the first half hour of the day, and (2) to avoid lifting immediately after sitting for a prolonged period (i.e. over 40 min) (Figs. 8A and B).

Figure 8 Lifting: (A)incorrect and (B)correct.

How To Stay Active

Most daily activities can be done if a little thought goes into them First. Don’t stay in one position too long or do one thing for more than 20-30 minutes without a break. Each day, try to move a little further or faster.

Traditionally, the most important rule in lifting has always been to “keep your back straight” and “bend with the knees – not the back.” Recent literature suggests that it is better to maintain the normal curve in your low back at all times and avoid forward bending whenever possible. You should also lightly contract your buttocks and abdominal muscles to help stabilize the spine, and avoid twisting, whenever performing a lift. It is also important to keep the objects you are lifting as close in to your body as possible. The farther away from your body an object is, the greater is the strain it places on your spine. Also, whenever possible, try to avoid lifting from the floor – place things at knee, waist, or chest height. Finally, plan your lift before its execution to be sure your path is clear, etc.


The most dangerous position for your lower back is the combination of forward bending and twisting – this should be avoided at all costs. Reaching for things above shoulder level is another strenuous activity for your back. Using a foot stool is a good way to reduce the strain. If a foot stool is unavailable, remember to lightly contract your buttocks and abdominal muscles. Pushing and pulling can be yet another source of back strain. If given a choice between the two, pushing is preferred because the legs can be used more effectively.


Recent studies suggest that the back is especially vulnerable to injury immediately following a period of prolonged forward bending or inactivity like sitting for several minutes or sleeping. IN FACT, THE MOST SIGNIFICANT INJURY PREDICTOR IS NOT THE TASK, BUT IN WHAT ACTIVITIES YOU HAVE BEEN PERFORMING OVER THE DAYS AND MINUTES PRIOR! Following times of inactivity, a warm-up should be performed before attempting to lift anything, and even then remember to pay extra-special attention to using proper lifting technique. Furthermore, you should never lift anything shortly after rising from bed.


What about abdominal belts?

A critical review of the current scientific data neither completely supports nor condemns the wearing of abdominal belts for lifting. However, given the available data, the universal prescription of belts is not recommended. Uninjured individuals appear to gain no benefit from wearing belts. However, if certain individuals feel that they benefit from wearing a belt, then they may be allowed to wear it on the following conditions:

1. Given the risks of increased blood pressure and heart rate, those wearing belts should First be screened for cardiovascular risk.

2. Since belt wearing may provide a false sense of security, those who wear them must also receive education on lifting mechanics. Belts and braces should not be used as a “quick fix,” or as the total solution to the problem.

3. Belts should be prescribed only after a complete ergonomic assessment of the individual’s worksite.

4. Belts should not be considered for long-term use. More emphasis should be placed on fitness programs, proper lifting techniques, and ergonomics to correct the cause of the problem.

Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the spine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper ergonomics and micro-breaks (discussed in a separate blog) are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care.

Proper ergonomics involves having your computer monitor positioned directly in front of you (not off to one side), at eye-level. Your feet should be in full contact with the floor, with your hips and knees bent at approximately a 90 degree angle. It is crucial that your elbows are in at your sides at all times (even when using your keyboard and mouse), no more than 2-3 inches away from your sides or reaching in front of your shoulders. Ideally, your elbows and wrists are resting on an arm rest/wrist rest, either attached to your chair, or your desk. In order for the above requirements to be met, a drop-down keyboard tray and fully adjustable ergonomic chair are usually necessary. Drs. Ezgur and DiDomenico are highly skilled in advising you how to modify your worksite to be ergonomically correct for you. They may also recommend that you request an ergonomic consultation to be performed for you by your employer. Many people don’t realize that most companies are required by law to comply with your request.

Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the spine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper micro-breaks and ergonomics (discussed in a separate blog) are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care.

Ideally, micro-breaks should be performed before you start to feel stiff or sore at your worksite. For most people, this means taking a 20-30 second micro-break every 20-30 minutes of prolonged sitting. Of course, longer breaks of 1-5 minutes should also be taken every 2-3 hours, or as needed. Any of the exercises that Drs. Ezgur or DiDomenico prescribe for you can be used as a micro-break. One of the most effective micro-break exercises is Brugger’s Relief Position, as taught in our offices. Other examples include:

Causes of Back Pain

Active Exercise or Rest?

Old fashioned treatment for back pain was prolonged bed rest. However, bed rest for more than 1-2 days is not good because of the following reasons:

Of course, you might need to do slightly less when the pain is bad; or you might be forced to have a day or two in bed at First. But the most important thing is to get moving again ASAP!

Exercise Is Good For You
You body thrives with use. Activity is what helps to keep your body healthy.

Different exercises suit different people. Dr. Ezgur & DiDomenico can help you find out which exercises suit your back the best. Aching muscles after exercising is normal in the beginning. It does not mean that you are damaging anything. But do remember to rearrange your routine to get some daily exercise scheduled. No one pretends that exercising is easy; it can often hurt a little at First. But one thing is certain: the longer that you put off exercising, the harder and more painful it will be. The choice is yours.

When to See Your Chiropractic Doctor and What They Can Do
Sometimes you can deal with back pain yourself, but if the pain persists, or continues to recur, or if you just want to speed up the recovery process, you should see a chiropractic physician. Chiropractors can diagnose and successfully treat a variety of spinal conditions. If yours is one of the few truly serious spinal conditions, your chiropractor will be able to accurately diagnosis it, and refer you to a medical specialist, if necessary.

Doctors can reassure you that your condition is or is not serious. They utilize a variety of treatments to help you control your pain. They can advise you on how to manage your pain and reduce the chances of relapse.

WARNING SIGNS (Remember that back pain is rarely due to something serious):

These symptoms are rare but if you do have back pain and suddenly develop any of these symptoms, you should see a doctor as soon as possible. You should also see a doctor if you have severe pain that gets worse instead of better, or if you feel sick with your back pain.

There Are Two Types of Suffers–Those that avoid activity and those that cope!

Benefits of regular exercise – by Valerie Early, RD
The three main components of exercise – by Valerie Early, RD
Save your shoulders – enjoy your holidays! – by Martha H. Howard, MD
Achy Joints… pain…pain – go away! – by Sharon M. Weinstein
Fibromyalgia drugs… Solution or mask? – by Sharon M. Weinstein
Running Injuries: Prevention & Treatment – by Dr Richard Ezgur
Cycling-Related Injuries – by Dr Richard Ezgur
Physiological Footwear – by Sharon M. Weinstein
Get Off on the Right Foot – by Sharon M. Weinstein
Hamstring Muscle Injuries – by Dr Richard Ezgur
What you Need to Know About Back Pain – by Dr Richard Ezgur
The Importance of Micro-Breaks – by Dr Richard Ezgur
The Importance of Ergonomics – by Dr Richard Ezgur
Protect Your Back: Proper Lifting Techniques – by Dr Richard Ezgur
How to Care for your Back – by Dr Richard Ezgur
Couch Potatoes – by Dr. Peter Glidden, ND
Fat Burning Myths and Facts – by Dr. Martha Howard
Sit Healthy! – by Dr. Helen Lee
Fibromyalgia – by Dr Mark Sobor
Restless Leg Syndrome: Causes And Remedies – by Ian Wahl, DAc, Lac, CH
Self Treatment Advice On The Proper Use Of Heat And Ice – by Dr Richard Ezgur and Dr Robert DiDomenico
Power Stretching – by Dr Steven Arculeo, DC
Fibromyalgia – by Dr Martha Howard, MD
Orthotic Therapy For Happy Feet – by Dr. Robert Scott DC CCSP
Running Season – by Dr Steven Arculeo, DC
Massage and Cancer: How to Be a “No Harm” Therapist and an Informed Recipient – by by Carrie Carone, LMT, CMT, LLCC
Kids as Athletes – by Robert C. Scott, D.C.
How to Get Kids in Shape after the Holidays – by Dr Harry Hong, Ph.D, OMD , L.Ac.
Preparing for your Spring Athletic Season – by by Robert C. Scott DC CCSP
Exercises for Back Pain Relief – by Mark Sobor, M.D.
What to Eat Before Exercise – by Martha H. Howard

Prepare for your spring sports adventure by first receiving a pre-participation exam. This examination is done months before the actual date of beginning the sports activity and is in addition to the typical physical examination done by an athlete’s family doctor. Get your pre-participation exam done by a qualified sports medicine chiropractor (CCSP) or medical physician (MD).

During this examination special detail will be taken to look at specific aspects of the athlete’s body which will be stressed during the specific sporting activity. For example, if you are a soccer player special detail would be given to your lower extremities, the foot, ankle and knee, hips; we would also investigate the cervical spine and lower back, and of course cardiovascular function. If deficits are found it is incumbent on the athlete to rehabilitate these regions before beginning the athletic season.
In addition to the pre-participation examination I recommend you focus your preparation for spring sports in three categories. Flexibility, coordination and diet. Improve flexibility in those muscles groups which will be used most. Teach kids the proper way to stretch after a functional warm-up. Improve coordination with body weight exercises which emphasize balance, coordination, and endurance. Try to focus on a cross training regimen with your coordination exercises.
Eat right! Begin to eat the foods necessary to fuel athletic success. Good lean sources of protein will help build and repair muscle, complex carbohydrates in proper portion to provide quick energy, and nutrient dense vegetables, fruits, grains and cereals to aid in the pathways of energy production. Stay away for sugary snacks and health drinks; drink water instead. Don’t be afraid to eat the good fats which aid in the proper expression of the inflammatory pathways and help with endurance and hormone production. Consider a multivitamin, from a whole food source, especially if you participate in an event which requires long endurance. Of course be aware! Women and children have different nutritional requirements then men.

Holiday is fun but can be very stressful. The stresses are basically adrenal stress and dietary stress. Adrenal stress is from playing too much and not sleeping enough. Our body has an internal rhythm that follows the sun rise and sun down. If our activity messes up this rhythm by sleeping too late, the Pituitary-Adrenal system could be stressed. The symptoms of a stressed adrenal system include sleeping problem, fatigue and focus issue during the day. Not sleeping enough also weakens our detox function. Toxin accumulation may lead to a variety of high inflammatory symptoms as well.


Dietary stress is from having too much bad food or simply eating too much. Too much sugar intake causes hyper activity and Candida over growth in the gut. Candida produces extra toxins in the body and leads to high inflammation. The common symptoms include sleeping problem, indigestion, focus problem in school, breaking down easily etc.


To get kids in shape after holidays, parents have to do two things: control sugar intake and sleep early at night. Some children with low sugar diet may have to go through a sugar withdrew for a few days. For most of cases, life will go back to normal after two weeks. If the symptoms do not get better in two weeks, it could be a Candida outbreak. Special Candida therapy may be needed to help the kid return to the healthy balance.

Prepare for your spring sports adventure by first receiving a pre-participation exam. This examination is done months before the actual date of beginning the sports activity and is in addition to the typical physical examination done by an athlete’s family doctor. Get your pre-participation exam done by a qualified sports medicine chiropractor (CCSP) or medical physician (MD).

During this examination special detail will be taken to look at specific aspects of the athlete’s body which will be stressed during the specific sporting activity. For example, if you are a soccer player special detail would be given to your lower extremities, the foot, ankle and knee, hips; we would also investigate the cervical spine and lower back, and of course cardiovascular function. If deficits are found it is incumbent on the athlete to rehabilitate these regions before beginning the athletic season.
In addition to the pre-participation examination I recommend you focus your preparation for spring sports in three categories. Flexibility, coordination and diet. Improve flexibility in those muscles groups which will be used most. Teach kids the proper way to stretch after a functional warm-up. Improve coordination with body weight exercises which emphasize balance, coordination, and endurance. Try to focus on a cross training regimen with your coordination exercises.
Eat right! Begin to eat the foods necessary to fuel athletic success. Good lean sources of protein will help build and repair muscle, complex carbohydrates in proper portion to provide quick energy, and nutrient dense vegetables, fruits, grains and cereals to aid in the pathways of energy production. Stay away for sugary snacks and health drinks; drink water instead. Don’t be afraid to eat the good fats which aid in the proper expression of the inflammatory pathways and help with endurance and hormone production. Consider a multivitamin, from a whole food source, especially if you participate in an event which requires long endurance. Of course be aware! Women and children have different nutritional requirements then men.
www.ScottChiroSport.com

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