Ep 346 -Can You Really Get High Quality Food For Cheap?
Ep 340 – Beautiful Chiropractic Adjustment of Mid-Back, Low Back, & SI Joint
This video is a quick clip of the Chiropractic adjustment (manipulation) that we do in our office. The adjustment is designed to help restore normal range of motion, blood flow, and help the nervous system via neuroplasticity.
Chiropractic adjustments to the spine have been shown to improve neural connections not only within the spine but there has been research that shows the increase in firing patterns within the brain. Think Chiropractic is just good for the spine? Think again….
The master controller of the body is the brain and spinal cord. If you can stimulate the brain and cord to improve its firing you can directly and positively influence the body on a global level. This includes low back pain, neck pain, shoulder pain all the way to improvements in digestion, alertness and cognition.
Ep 334 – Spine Rolling to Standing (One & Two Leg Variations)
Ep 328 – Quadruped to Plank Position
Ep 313 – Best Way To Start Exercising Again After Getting Sick
Getting sick sucks and it sucks even more when your illness gets in the way of the gym. Have you ever tried to come back to the gym after an illness? I bet your cardio was terrible, you were likely not as strong, and of course didn’t feel right.
Well, there is a right way to get back into it and without sugar coating it, you need to progress slowly! Especially if you had the flu, cold, or respiratory illness. If you caught one of these infections there are a few things to note.
First, your body is using energy for its immune system. Even after we are “feeling better” from our sickness we are still not totally recovered! It can take a week, two, three, or more to fully recover and if you try to do any high intensity workouts you will likely not feel your best as your body is still trying to make sure the infection doesn’t come back!
Secondly, the infection has already done its damage. After getting sick, the infection has already multiplied and spread chemical signals, toxins, and damaged some normal healthy cells. As a result, it will take some time for the body to recoup and you need to allow for that time. The body has already sustained some damage and expecting it to work at 100% is not realistic. If you do go back too much too hard, you can risk weakening your immune system enough that there is a possibility for re-infection. Keep in mind after exercise your immune system does temporarily lower!
What to do instead?
When recovering from sickness I still stay active BUT you have to make sure you don’t lift too much too hard or start cardio work too soon! Give your body a chance to recover and do very light weight workouts. High rep and/or moderate weight is good. This give a slight increase in heart rate but it is not too much so it will not overwhelm the body. In addition, you will be circulating blood and lymph flow which is important for the body to heal systemically. Try to keep the intense cardio at a minimum, do some lifting. Workout times should be a shorter duration as well and I recommend about 20-35 min if you are used to doing bout 45-1 hour.
308 – “Watch What You Eat During The Holiday” Is Bull****
Its no secret that many of us cheat and/or indulge during the holiday time! As a result some of us gain weight and we often feel guilty based on our decisions. Many blogs and video talk about “how to make better decisions during the holidays” and they are usually very good tips if you can do it!
For some that does not work so here is another approach. My opinion is work out HARD! Don’t stop working out and following your diet/nutrition UNTIL its time to cheat. Work out so hard and follow your diet so well that you can go out and indulge and enjoy yourself without any guilt. I recognize the this is an extreme version but for many people it work! Follow your plan all the way to the end. There will be plenty of time to have that chocolate cake, beer, or whatever and if you work hard enough, you will know for sure that you deserve it!
Ep 300 – Professional Athletes Gets Chiropractic For Low Back Pain (Jiu-Jitsu)
Professional Athlete Seeks Sports Chiropractor
In our office we see all types of patients all the way from children to professional athletes. In this video we show the treatment we used to help a professional jiu-jitsu athlete recover from back pain and some nerve pain.
In this session we perform Chiropractic adjustments to help improve mobility and stimulate the nervous system, while we also perform Active Release Technique to help break down scar tissue, promote blood flow, healing, and take the pressure off of the nerve.
In addition to this treatment, the athlete had underwent Graston Technique in past visits. In this particular case, the athlete had an 8month lay off from competition due to injuries. Not quite something you can afford when your full time job is your body. Nearly two months ago Andris came into the office and now he is feeling better than before the injury and back to full time competition.
We LOVE seeing people achieve their GOALS and DREAMS!!!
Ep 298 – Prayer Squat Tip (Part 2)
Payer Squat Tip (Part 2)
Earlier in the week we discussed adding ankle, hip, knee, and thoracic spine mobility via the prayer squat. In Part 1, we did this exercise without shoes which requires a lot more mobility in the ankles and feet. Sometimes this is difficult to accomplish because we do not yet have the mobility/strength or its too complex of a movement to start that way.
Easy way to fix this… Add shoes! I know its not the best overall but by adding shoes it then supports the foot and ankle better which then allows you to focus your movements to the knee but mostly the hip and thoracic spine. I encourage your to begin with this one if you have mobility issues, are too tight, have pain or if you find shoeless is not your preference.
Using shoes is a great building step for this pose to help deepen the strength and stamina of your mobility before you go shoeless.
Ep 294 – Improve Foot Health & Balance With Foam Roller
Improving Foot Health and Balance
With todays modern shoe we often compress and squeeze our feet in there everyday. Not to mention tight and restricted athletic gear, the lack of barefoot walking, we now have a setup for disaster when it comes to foot health.
The feet are so important because they are literally the first thing that communicates the body with the environment and vice versa. This communication from the ground up sends feedback to where the body is in space and therefore it influences our body position from that point. That is why a lot of knee pain, hip pain, and initial phases of compensation (back pain) can be related to poor foot strength.
The more we compress our feet, the more weak and de-conditioned we become. The more this happens, the greater the risk for injury somewhere throughout the body becomes. In addition, this can lead to poor balance and coordination.
As we age (and after injury) we tend to lose our coordination and balance. It is very important that you begin to maintain it from the beginning and that anyone suffering from foot pain and/or an ankle sprain properly rehabilitate the foot so that they can get back health without it causing any further dysfunction along the kinetic chain.
In this episode, rather than rolling out the bottoms of the feet to help foot pain, I show you how to focus on strengthening the foot by literally standing on an uneven surface (unsteady) such as this foam roller. Standing on the foam roller not only requires great balance but is good for the foot, ankle, and to improve leg strength. As you continue to complete this balance exercise you will notice that the foot will begin to become fatigued and you will likely lose your balance more often. At that point you will notice the foot, ankle, and balance connection. Do this exercise until you foot fatigues and you begin to lose balance but remember, be safe and get off early to avoid injury or falling.
Ep 293 – Decompress and Stretch Your Lower Back
Decompress & Stretch Your Lower Back
Having low back pain is no fun, which is why you should use this technique for prevention. This technique allows the bodies vertebrae so separate which will increase the space between the disc. By doing this technique it is very much like a pump, where the disc gets to decompress and recompress. The benefit of this is that the spine not only gets movements but it allows fluid to exchange within the spine and disc areas. It is very useful to do this if you are suffering lower back pain or even after a heavy lifting day. When performing this low back exercise, make sure you give it about 5 seconds of decompression with a few seconds rest. Do this a few times and your lower back will likely feel instant relief and you will feel the spine stretching!
Ep 289 – Fixing Jiu-Jitsu Rib Injuries (Part 2)
Fix Your Jiu-Jitsu Injuries
As many of you know I train jiu-jitsu often so I have personally and professionally dealt with a lot of these injuries. That being said, rib injuries in jiu-jitsu are very common and learning how to rehabilitate them properly can enhance your recovery from them.
In this part 2 episode, I go over stretching the ribs which helps to lengthen the ribcage, cartilage, and the muscles in between the ribs. Using a belt or a strap you can use this technique to help elongate the ribcage better. Keep in mind that this will also stretch the shoulders but if you are suffering from an acute or fairly recent rib injury, progressing to this stretch/exercise too soon may exacerbate the symptoms.
Whole Body Cryotherapy – Does it Really Work?
Whole body cryotherpapy is quickly gaining its name in the fitness industry and these fancy machines appear be very futuristic, but do they work? These machines have been generating big buzz with mega-athletes like Lebron James and Floyd Mayweather admitting to have used them. So is this new machine just big buzz or does it really work?
What is Whole Body Cryotherapy?
Cryotherapy in itself is cooling the body down in order to stimulate a therapeutic response. Whole Body Cryotherapy (WBC) is an alternative approach to traditional icing and ice baths. It subjects your body to an extremely cold temperature (usually around -200 degrees F) for nearly 3 minutes long. WBC uses liquid nitrogen to cool the surrounding air. Next, the individual walks into the chamber with minimal clothing using protective gear, which typically includes, gloves, socks, and ear protectors. The process is not painful and should be supervised.
What is it used for?
Currently, individuals use WBC for recovery purposes following exercise routines, intense trainings, and wellness care. The ultimate goal of WBC is to decrease the surface temperature. Decreasing the temperature to the surrounding tissues helps reduce inflammation and stimulate a flush of new blood flow.
With regard to tissue repair, controlling proper blood flow is critical and by controlling the blood flow, you can help with things like delayed onset muscle soreness (DOMS), pain, chronic and acute inflammation, skin health, and metabolism.
Whole Body Cryotherapy Research
If you are really looking to lower the temperature of the tissues, you may not have guessed but the traditional ice pack had seemed to be the best method as opposed to WBC and cold water immersion.
A study done to compare a simulated trail run using high level athletes found that during the 4 day recovery, there inflammatory chemicals were fairly similar. There had been some lower inflammatory markers in the WBC group at the 24, 48, 72, and 96 hours post exercise. Overall, there seemed to not be a huge difference.
Interestingly enough, there had been no evidence indicating that WBC had affected markers that signal muscle damage
Using WBC had increased the number of anti-oxidants when comparing the untreated group, however, there was difficulty concluding the free radical production. Another crossover study was done with Olympic athletes and surprisingly, there had been anti-oxidants lower than the group that used cryotherapy.
Autonomic Nervous System
Following immediate use of cryotherapy, there had been larger numbers of nor-epinephrine concentrations. Also, the group using cryotherapy had indicated that the largest effect on parasympathetic reactivation.
Perceived and functional recovery
The research seemed to show that there is a better recovery and there had been improvements with regard to strength, pain, and subjective fatigue when individuals underwent cryotherapy 24 and 48 hours after training.
WBC does help with tissue temperature reduction that may be similar to cold-water immersion but seems to be less effective than an ice pack. There had been improvements in inflammatory chemicals, anti-oxidant, and autonomic effects. There seems to also be some improvement in soreness, pain, and functional recovery, however, the research study stated that these results are preliminary and if needed, the much less expensive and traditional cryotherapy offer comparable benefits.
Additionally, another study demonstrated that cold-water immersion was more beneficial in accelerating recovery and reducing muscle soreness as well as perceived recovery levels 24-48 hours post exercise.
Whole body cryotherapy likely does help with discomfort and pain and other areas of recovery. It is a quick and easy process to do if you have the available cash and really dislike the cold-water immersion baths or ice packs. I have no doubt that there will be more significant research showing the benefits.
Keep in mind that if you really do have some significant inflammation and pain, using the WBC may be at a disadvantage as it uses air, which is a poor conductor and will not significantly cool the tissues.
For more information about muscle recovery and ice, click here.
Muscle Recovery, Performance and Ice. What You Should Do to Recover Faster
We all hear that you should ice after sustaining an injury, but does it really work? What about icing after a workout? For those of you who are interested in performance, can using ice help performance and reduce delayed onset muscle soreness (DOMS)?
The purpose of ice is to decrease or slow down the rate of inflammation, limit tissue hypoxia, decrease the temperature to the affected area, all while reducing the pain.
The real question is can it help for performance? YES, it can!
How Icing Post-exercise Can Improve Performance?
By icing the affected area post-workout, there is a better chance of recovery. A better recovery means that there is likely less soreness, fatigue, and damage to the muscle.
Think about the cumulative affect of it. If you are working out five days a week, and after each day you are sore, but keep using your muscles, a cumulative damage can occur. Things like strains, sprains, and tendonitis can start to set in and by then it may be too late before your performance is affected. Keep in mind that the smallest amount of deficits, can dramatically affect your performance. By adding ice (cryotherapy) post-workout, you can slow the damage, recovery better, and therefore you can likely train harder and/or with less damage. So you see, the better you recover, the better chances you have to train again and at a higher level.
What Kind of Icing Should I Do?
There are several types of “icing” and now that there is a new fancy way (whole-body cryotherapy), what is the best way to in order to maximally increase your performance?
A study done using ice massage, cold-water immersion therapy, and passive recovery was tested. The results showed that those who used the cryotherapy had lower values of lactate than passive recovery. It appeared that cold-water immersion was slightly more efficient than the ice massage with regard to decreasing the lactate. The study also showed a decrease in pain levels for those individuals 72 hours post-exercise.
Another study was to show the effects of cold-water immersion therapy on exercise performance. This was done using high intensity interval training sessions and providing the subjects with passive recovery, immediate cold-water immersion, and 3-hour post exercise cold water immersion. The results were that cold-water immersion showed a benefit over passive recovery. More interestingly, the results of immediate post-exercise cold-water immersion therapy had been superior with regard to blood samples of the passive recovery but the 3-hour post exercise immersion group still showed a benefit.
If you are considering performance, sports, recovery, or just a desire for better health, you should consider using ice to help your recovery! We all don’t have the immediate access to cold-water immersion but using it when you have the time or opportunity can really help with recovery. If you are suffering from a localized injury, it may be better use ice massage but if you have generalized soreness or whole body soreness, cold-water immersion therapy may be your best option. For more information on when to use ice or heat, click the link!
Chiropractor – What to Expect and Things to Know Before You Visit
Are you injured? Sick? In need of a Chiropractor? Well, if so we all go seeking help from a medical professional at some time or another, but what are you supposed to do before you go? How can you make the trip to the doctor more effective and a little less tense so that you have more certainty that you are going to the right facility?
What to do?
Call your friends – see what doctors they recommend in the area. What about family? Do they know anyone? Keep in mind that if you need help that you want to do some of your own investigating. Just because they were recommended to you doesn’t mean they are a good fit, but having a name recommended is a good start.
Continue to Investigate on your own (probably the most important step) – Check into the staff, doctor, reviews, techniques, etc. Call them; check the websites, yelp, etc. If you hurt your knee or ankle but the doctor you found only does adjustments to the neck, you may be in the wrong place. Many Chiropractors do not even focus on other areas other than the spine.
Make sure the doctor or staff is competent that you can be helped with that specific issue prior to going there. You don’t want to waste valuable time in an office where someone cannot help you!
Prepare for Exam – if this is your first visit or you haven’t been there in a while you likely are going to need an exam and/or consultation. This is a focused history on your problem so that the doctor has an understanding of your injury and how best to treat you.
Medical Records – Try to have old or new MRI’s, X-rays and other information available before headed to the office. This can cut down your exam time or wait time in the office as the doctor may have to go over the information. Having a somewhat up to date record of your health is a good idea for everyone.
Do You Need X-rays? Many Chiropractors do look at X-rays and take them but some do not. So which one should you see? Well, this is up to you but a Chiropractor can still appropriately and adequately treat an injury without seeing an X-ray. Many doctors are well trained and if something just “isn’t right” then other signs and symptoms will likely occur. So, if you are one of those people who need an X-ray for your own personal need then go there, but I would go to the one that can best treat your injury.
You definitely want to find out as much as you can about the doctors skills and whether or not they can treat that area. You want to find a doctor who is proficient in adjustments as well as soft tissue work! All too often I hear that chiropractors do not do muscle work or rehabilitation. If a joint is composed of tendons, ligaments, and muscles (soft tissue) but the doctor just does adjustments; they are only addressing a fraction of the problem and likely missing a large component of the injury. Remember a joint does not move itself, the surrounding soft tissue does.