To all you golfers, would you like to get a Structural and Functional evaluation of your Golf swing? If so, Dr. Amir and Dr. Ed are going through a Golf Injury Certification program and they will gladly help you out. Keep in mind we are not here to change your swing, but to evaluate your posture through a comprehensive exam in order to find faults in your biomechanics in order to prevent injures and improve your performance.
The evaluation will include the following points:
1. Flexibility
2. Posture
3. 3 Point Swing Analysis
4. Corrective stretches and exercises
During our evaluation we use a Swing-Light Trainer to provide a visual extension of the club shaft when the club shaft is behind your body. This will allow us to evaluate if you are too steep, too flat or right on the plane line. We will also measure various club head speeds with a Power Meter at the time of evaluation and then 4 weeks after you have worked on the corrective stretches and exercises. We compare your initial measurements to the standards for both amateur and professional golfers. This will give us a baseline of where you stand. We then re-measure your club head speed at the one-month point to see how much you have improved. As you golfers know, increased club head speed means increased distance on the course.
Combining the findings from your postural evaluation, flexibility, and swing analysis will allow us to find your biomechanical faults that WILL eventually predispose you to injuries. By correcting these faults we can prevent injuries from happening and keep you on the course.
If you are interested in having your swing evaluated call Dr. Amir at the Westlake office (805) 371-0737 or Dr. Ed at the Moorpark office (805) 531-1188 and they will gladly help you out.
Tuesday, November 8, 2011
Tuesday, October 18, 2011
Mild Hyperbaric Therapy Coming to CSI!
Dr. Terry Weyman
After several successes using the Mild Hyperbaric Chamber to heal various sports injuries, I have made the decision to purchase one. I am constantly amazed at how fast injuries such as fractures, contusions, concussions and ligament/Tendon tears heal with the mild hyperbaric chamber. I have used them personally to recover from my Shoulder and elbow surgeries and now most recently, used it in my treatment protocol for my grade 3 ankle injury. In the past I have joined forces with Doctors, in the Valley, who had a unit to work with head trauma cases (concussions), knee and shoulder injuries as well as recovery from Chronic Fatigue and Ebstein Barr in some of my high level athletes who needed to compete. The results always blew me away. I recently used the Chamber at the FACTORY, thanks to Billy Miller, with again, tremendous results.
With the recent positive results of my ankle injury recovery and speaking to many Professional Sports Physicians, who use these on a daily basis, I have made the purchase and will be getting one in my office by the end of the month.
There are two forms of Hyperbaric Therapy. Mild and Steel Chambers. A mild hyperbaric chamber (up to 1.3 atmospheres) verses a steel chamber which goes (up to 3atmospheres). The steel chambers are used more for Diving accidents and medical emergencies and even snake bites, while the Mild Hyperbaric is one of the most sought after and used therapies for various Neurological conditions such as Autism, Stroke, Multiple Sclerosis, Traumatic Brain Injury, Cerebral Palsy, Sport Injury, scar reduction, Chronic Fatigue and more.
I am so excited to bring this cutting edge therapy, along with the specific Erchonia Cold Laser protocols used in side it, to the Conejo Valley. The research shows that soft tissue wounds heal up to 60% faster in the chamber. This has been true with my injuries as well as the Athletes I have placed in the chambers in the past. Many of my NFL, MLB and procycling colleagues have been using the Chamber for years to get their athletes back on the field as fast as possible, now that therapy and proven protocols will be at CSI!
Come and check out the New CSI performance Clinic as well as meet the staff at CSI Westlake or CSI Moorpark. Thing CSI when it comes to your Sports Injury needs. www.gotcsi.com
After several successes using the Mild Hyperbaric Chamber to heal various sports injuries, I have made the decision to purchase one. I am constantly amazed at how fast injuries such as fractures, contusions, concussions and ligament/Tendon tears heal with the mild hyperbaric chamber. I have used them personally to recover from my Shoulder and elbow surgeries and now most recently, used it in my treatment protocol for my grade 3 ankle injury. In the past I have joined forces with Doctors, in the Valley, who had a unit to work with head trauma cases (concussions), knee and shoulder injuries as well as recovery from Chronic Fatigue and Ebstein Barr in some of my high level athletes who needed to compete. The results always blew me away. I recently used the Chamber at the FACTORY, thanks to Billy Miller, with again, tremendous results.
With the recent positive results of my ankle injury recovery and speaking to many Professional Sports Physicians, who use these on a daily basis, I have made the purchase and will be getting one in my office by the end of the month.
There are two forms of Hyperbaric Therapy. Mild and Steel Chambers. A mild hyperbaric chamber (up to 1.3 atmospheres) verses a steel chamber which goes (up to 3atmospheres). The steel chambers are used more for Diving accidents and medical emergencies and even snake bites, while the Mild Hyperbaric is one of the most sought after and used therapies for various Neurological conditions such as Autism, Stroke, Multiple Sclerosis, Traumatic Brain Injury, Cerebral Palsy, Sport Injury, scar reduction, Chronic Fatigue and more.
I am so excited to bring this cutting edge therapy, along with the specific Erchonia Cold Laser protocols used in side it, to the Conejo Valley. The research shows that soft tissue wounds heal up to 60% faster in the chamber. This has been true with my injuries as well as the Athletes I have placed in the chambers in the past. Many of my NFL, MLB and procycling colleagues have been using the Chamber for years to get their athletes back on the field as fast as possible, now that therapy and proven protocols will be at CSI!
Come and check out the New CSI performance Clinic as well as meet the staff at CSI Westlake or CSI Moorpark. Thing CSI when it comes to your Sports Injury needs. www.gotcsi.com
Monday, October 17, 2011
I AM BACK! Grade 3 Ankle injury
By: Dr. Terry Weyman
Well, it’s the start of week 5 and I am back to work full time with NO LIMP! Yes, its true, I am not only out of the boot, but walking like a normal person with a normal looking foot! HOWEVER, before you start speculations, I still have a long way to go for lateral stability and full function but for now to get back to work with no altered gait is HUGE! I am out of the boot, but still wear the Aircast ankle brace and compression sock. By the end of the week I will mold and get into a custom Bauerfeind Malleoloc brace. This brace is made of carbon fiber and is strong, light and protective.
I continue to work in the pool for 1-2 hours (3x a week) swimming and doing my functional training. I started at 5.5’of water and now I am working the foot at the 3.5’ level. My routine continues with forward and backwards walking, balancing with eyes open and closed, toe raises and then light jumping in a star pattern. I also continue to use the Mild Hyperbaric Chamber and Acupuncture after my pool workout.
As of Last Friday, I have added Physical Therapy with my trainer at the CSI Performance Center, Aaron Kleefish, and its coming around so fast. I am training on the off days of the pool. When you do it right, work hard and have a good team who thinks out of the box, you get out of the box results!
My goal is to Snow ski in January with no complications or restrictions!
Dr.Terry Weyman is the clinic Director of CSI. We will be opening the CSI performance Clinic on NOV 1st! This will be a top notch performance and recovery center, with the latest training equipment, pilates and a mild Hyperbaric Chamber! Come and check us out at www.gotcsi.com
Well, it’s the start of week 5 and I am back to work full time with NO LIMP! Yes, its true, I am not only out of the boot, but walking like a normal person with a normal looking foot! HOWEVER, before you start speculations, I still have a long way to go for lateral stability and full function but for now to get back to work with no altered gait is HUGE! I am out of the boot, but still wear the Aircast ankle brace and compression sock. By the end of the week I will mold and get into a custom Bauerfeind Malleoloc brace. This brace is made of carbon fiber and is strong, light and protective.
I continue to work in the pool for 1-2 hours (3x a week) swimming and doing my functional training. I started at 5.5’of water and now I am working the foot at the 3.5’ level. My routine continues with forward and backwards walking, balancing with eyes open and closed, toe raises and then light jumping in a star pattern. I also continue to use the Mild Hyperbaric Chamber and Acupuncture after my pool workout.
As of Last Friday, I have added Physical Therapy with my trainer at the CSI Performance Center, Aaron Kleefish, and its coming around so fast. I am training on the off days of the pool. When you do it right, work hard and have a good team who thinks out of the box, you get out of the box results!
My goal is to Snow ski in January with no complications or restrictions!
Dr.Terry Weyman is the clinic Director of CSI. We will be opening the CSI performance Clinic on NOV 1st! This will be a top notch performance and recovery center, with the latest training equipment, pilates and a mild Hyperbaric Chamber! Come and check us out at www.gotcsi.com
Thursday, October 6, 2011
It takes work to heal- Complex tear of Ankle
Dr. Terry Weyman
Ever wonder how the professional athlete comes back from "major and career ending injuries faster than the regular person"? Its because the hard work that make them the top 1 percent of all the athletes does not stop when they leave the field. They are willing to do what it takes to get where they want to go. You would never hear a Pro say "I don't have time to rehab, or, if my insurance doesn't cover it, I can't do it, or, my favorite, I can't do all of that, I have to work for a living". Professional athletes realise something, their body is their most valuable asset and without it working in perfect order, they can't go to work. They can't make money or live the life they want to live. Well, this journey I have taken to heal faster, but functional, has shown me many things. One, it takes a lot of work and time. Second, the money spent is far less than the money that I would lose in the long run with a bum ankle. Third, Anyone who values their body can do it!
As many of you know the standard for this kind of injury is bed rest with a cast for 2 weeks, then non wt bearing crutches for the next 4 weeks, then build into wt bearing and begin rehab to get the range of motion back. This is the standard that most Doctors (MDs and DCs) as well as Athletic Trainers and PTs go by. HOWEVER, when talking to colleagues of mine who work with NFL, MLB and Pro Cycling teams the rules change. Why, because their clients HAVE to get back to work and they can't have residual weaknesses. Why wait for scar tissue to build up then go to a PT to break it down in an attempt to get movement? Instead, under close watch, rehab the joint under light load and allow the scar to build in a functional manner.
MY days:
As you know I am back to work 3 days a week. M-W-F. These work days are long so I am using tue and thurs to recover and rehab. HOWEVER, to get through a full day requires extra work. I start my day on my Marc Pro for 45 min (http://www.marcpro.com/ Promo code: gotcsi) Then I eat breakfast and take my subacute supplements. I lather Traumeel on my leg (LA MDs are injecting Traumeel into joints now), put on my compression socks and walking boot, grab my crutches and head to the office. At the office I am not using the crutches to go from room to room but when I leave for lunch I use them. During my lunch hour, I hop in the Hyperbaric Chamber with the Erchonia Cold Laser and do the protocols for bone and ligament repair. More Traumeel, then sock back on and boot. Eat/supplements and its back to the office for my afternoon patient load. At the end of sometimes a 12 hour day, I get adjusted by one of my CSI Doctors, Dr. Amir Mahmud, to pull out the kinks from my altered gait and to restore neurological flow. Afterwhich I seek out my Acupuncturist, Dr. Shari Philips, who is kind enough to stay late. After an hour of Acupuncture its home for some Ice, rest and light Marc Pro. Finish up my paperwork from the day, take my Joint reconstruction supplements and then Kinesio tape my ankle for bed.
On Tue and Thurs the fun really happens. After breakfast, I go to the local pool and begin my exercise routine. Each day I add a little.
1. I swim 8 laps, adding one lap per day. 25 meter pool
2. Walk the width of the pool (competition regulation size) 10 times. Each day I
move 6" down towards the shallow end. I started with the water at shoulder level
Now its chest high. Each day adds a little more body weight to foot. I want
NO pain! I walk slow, concentrating on perfect gait.
3. Balance 30 seconds eyes open, 30 eyes closed on "bad leg". Same as #2, move
each day alittle more towards shallow end. NO PAIN
4. Walk backwards 5 times, same rules as 2.
Repeat 3 times.
I dry off and head to the hyperbaric for an hour of Hyperbaric (HBOT) therapy with the laser. Then Today I added something new. I paid a visit to the Neurotropia Brain Training Center. They work alot with the REDBULL athletes. What their machine does best is work with athletes who have anxiety and how to increase hand eye coordination, but it also helps "remap" the brain after injuries. What does this mean? When ever you have an injury there is a mental component that goes with this injury. Hence, the fear of return to play, guarded gait, lack of fight and overall fear of reinjury. I wanted to start work on this component now and not wait till its deep seated. The initial test showed I had some effects already, so I am glad I began when I did. (Gotta work on getting this technology over to CSI!)This process took another hour.
After lunch, I went home, rested and iced. Then Before Dinner, I was at it again, using a vibratory percusser to loosen the lower leg muscles to create blood flow to the foot. I went back on the Marc Pro for 45 min, then Kinesio tape for the remainder of the night.
That is my week. ARE YOU WILLING TO DO ALL OF THIS? Don't forget I have 2 young boys, sole income provider for my family and I am still working. Its because of ALL of this that I must do what I am doing. I don't have time and can't afford to be down, Plus, I AM WORTH IT. The money I am spending I will get back by being back to work full time in a short amount of time.
Make sure you are willing to do what you don't want to do, so you TOO can achieve what you want to achieve!
This is my schedule for the next two weeks. I will continue to work 3 days a week. My plan is to go back to full time (5-6 days a week) at week 5! OH did I mention because of the healing that I have witness, CSI has just purchased a HYPERBARIC CHAMBER!.
Want to learn more about this amazing tool and its uses, research HBOT therapy, mild hyperbaric Chambers. I have used it on numerous high level athletes with amazing results, now, it will be available to everyone at CSI.
Dr.Terry Weyman is the clinic Director at CSI, for more information go to http://www.gotcsi.com/
Ever wonder how the professional athlete comes back from "major and career ending injuries faster than the regular person"? Its because the hard work that make them the top 1 percent of all the athletes does not stop when they leave the field. They are willing to do what it takes to get where they want to go. You would never hear a Pro say "I don't have time to rehab, or, if my insurance doesn't cover it, I can't do it, or, my favorite, I can't do all of that, I have to work for a living". Professional athletes realise something, their body is their most valuable asset and without it working in perfect order, they can't go to work. They can't make money or live the life they want to live. Well, this journey I have taken to heal faster, but functional, has shown me many things. One, it takes a lot of work and time. Second, the money spent is far less than the money that I would lose in the long run with a bum ankle. Third, Anyone who values their body can do it!
As many of you know the standard for this kind of injury is bed rest with a cast for 2 weeks, then non wt bearing crutches for the next 4 weeks, then build into wt bearing and begin rehab to get the range of motion back. This is the standard that most Doctors (MDs and DCs) as well as Athletic Trainers and PTs go by. HOWEVER, when talking to colleagues of mine who work with NFL, MLB and Pro Cycling teams the rules change. Why, because their clients HAVE to get back to work and they can't have residual weaknesses. Why wait for scar tissue to build up then go to a PT to break it down in an attempt to get movement? Instead, under close watch, rehab the joint under light load and allow the scar to build in a functional manner.
MY days:
As you know I am back to work 3 days a week. M-W-F. These work days are long so I am using tue and thurs to recover and rehab. HOWEVER, to get through a full day requires extra work. I start my day on my Marc Pro for 45 min (http://www.marcpro.com/ Promo code: gotcsi) Then I eat breakfast and take my subacute supplements. I lather Traumeel on my leg (LA MDs are injecting Traumeel into joints now), put on my compression socks and walking boot, grab my crutches and head to the office. At the office I am not using the crutches to go from room to room but when I leave for lunch I use them. During my lunch hour, I hop in the Hyperbaric Chamber with the Erchonia Cold Laser and do the protocols for bone and ligament repair. More Traumeel, then sock back on and boot. Eat/supplements and its back to the office for my afternoon patient load. At the end of sometimes a 12 hour day, I get adjusted by one of my CSI Doctors, Dr. Amir Mahmud, to pull out the kinks from my altered gait and to restore neurological flow. Afterwhich I seek out my Acupuncturist, Dr. Shari Philips, who is kind enough to stay late. After an hour of Acupuncture its home for some Ice, rest and light Marc Pro. Finish up my paperwork from the day, take my Joint reconstruction supplements and then Kinesio tape my ankle for bed.
On Tue and Thurs the fun really happens. After breakfast, I go to the local pool and begin my exercise routine. Each day I add a little.
1. I swim 8 laps, adding one lap per day. 25 meter pool
2. Walk the width of the pool (competition regulation size) 10 times. Each day I
move 6" down towards the shallow end. I started with the water at shoulder level
Now its chest high. Each day adds a little more body weight to foot. I want
NO pain! I walk slow, concentrating on perfect gait.
3. Balance 30 seconds eyes open, 30 eyes closed on "bad leg". Same as #2, move
each day alittle more towards shallow end. NO PAIN
4. Walk backwards 5 times, same rules as 2.
Repeat 3 times.
I dry off and head to the hyperbaric for an hour of Hyperbaric (HBOT) therapy with the laser. Then Today I added something new. I paid a visit to the Neurotropia Brain Training Center. They work alot with the REDBULL athletes. What their machine does best is work with athletes who have anxiety and how to increase hand eye coordination, but it also helps "remap" the brain after injuries. What does this mean? When ever you have an injury there is a mental component that goes with this injury. Hence, the fear of return to play, guarded gait, lack of fight and overall fear of reinjury. I wanted to start work on this component now and not wait till its deep seated. The initial test showed I had some effects already, so I am glad I began when I did. (Gotta work on getting this technology over to CSI!)This process took another hour.
After lunch, I went home, rested and iced. Then Before Dinner, I was at it again, using a vibratory percusser to loosen the lower leg muscles to create blood flow to the foot. I went back on the Marc Pro for 45 min, then Kinesio tape for the remainder of the night.
That is my week. ARE YOU WILLING TO DO ALL OF THIS? Don't forget I have 2 young boys, sole income provider for my family and I am still working. Its because of ALL of this that I must do what I am doing. I don't have time and can't afford to be down, Plus, I AM WORTH IT. The money I am spending I will get back by being back to work full time in a short amount of time.
Make sure you are willing to do what you don't want to do, so you TOO can achieve what you want to achieve!
This is my schedule for the next two weeks. I will continue to work 3 days a week. My plan is to go back to full time (5-6 days a week) at week 5! OH did I mention because of the healing that I have witness, CSI has just purchased a HYPERBARIC CHAMBER!.
Want to learn more about this amazing tool and its uses, research HBOT therapy, mild hyperbaric Chambers. I have used it on numerous high level athletes with amazing results, now, it will be available to everyone at CSI.
Dr.Terry Weyman is the clinic Director at CSI, for more information go to http://www.gotcsi.com/
Sunday, October 2, 2011
Grade 3 ankle injury.. a small light at the end of the tunnel
Dr.Terry Weyman
Well, today marks the two week point and a small light is beginning to shine. I am continuing my daily routine of supplements; however, I am now adding more bone and joint remodeling supplements instead of those for acute care. I am still using crutches to keep the pressure off the bone contusions and injured ligaments where ever I go.
I am telling you all, if you get an injury such as this, find a Hyperbaric Chamber and get in it. BUT the chamber ALONE is not the key. The key is adding Cold Laser therapy in the chamber! Using specific protocols, within 30 minutes the pain in my ankle was at least 50% less and the passive range of motion gain is huge. This devise has made a big difference in my success so far!
With any injury such as this, proprioception, balance and strength are lost very quickly. So, today, I went to the local pool and began my rehab. I wanted to work on keeping the proprioception (joint awareness) intact and to restore/maintain proper biomechanics. The work out took 45 min and was so worth it. When I started my ankle and foot hurt bad, by the time I was done, they felt so much better. Here is what I did.
1. I Swam laps for 15 min, with minimal kicking. This allowed my injured ankle to work with the water and begin to loosen up with no weight bearing or stress. Swimming is a great work out to work the entire body. It not only gets your heart beating (aerobic activity) but it’s a great full body workout. When you have an altered gait, (due to a walking cast/boot and crutches), your back and hips are affected. Swimming will help work out these “kinks” and keep your body in good alignment.
2. Next, I went to where the water was just below my mouth and stood on the injured leg with my foot flat in perfect posture. Now the water is supporting most of my body weight. I stood on the injured leg and just balanced. 1 minute with my eyes open and 1 minute with my eyes closed (repeated 10 min). By letting the water push me around, I am beginning to work on regaining my stability.
3. Next with the ankle loosening up I started doing light toe raises (20) then walked the width of the pool 5 times and repeated for 20 minutes. When I first did the toe raises my ankle was weak and I felt apprehensive. By the time I was done I felt stronger and there was no pain. The pool ROCKED.
When I was done, I crutched home, then went on the Marc Pro, ice and rested. After the pool my spirits went up. I know this is a long process and it will take a lot of hard work, but what is the alternative, a life time of weakness and instability? NOT WORTH IT. Put the time in now and reap the rewards in the future!
Dr. Terry Weyman is the clinic director of the Chiropractic Sports Institute, for more information go to www.gotcsi.com
Well, today marks the two week point and a small light is beginning to shine. I am continuing my daily routine of supplements; however, I am now adding more bone and joint remodeling supplements instead of those for acute care. I am still using crutches to keep the pressure off the bone contusions and injured ligaments where ever I go.
I am telling you all, if you get an injury such as this, find a Hyperbaric Chamber and get in it. BUT the chamber ALONE is not the key. The key is adding Cold Laser therapy in the chamber! Using specific protocols, within 30 minutes the pain in my ankle was at least 50% less and the passive range of motion gain is huge. This devise has made a big difference in my success so far!
With any injury such as this, proprioception, balance and strength are lost very quickly. So, today, I went to the local pool and began my rehab. I wanted to work on keeping the proprioception (joint awareness) intact and to restore/maintain proper biomechanics. The work out took 45 min and was so worth it. When I started my ankle and foot hurt bad, by the time I was done, they felt so much better. Here is what I did.
1. I Swam laps for 15 min, with minimal kicking. This allowed my injured ankle to work with the water and begin to loosen up with no weight bearing or stress. Swimming is a great work out to work the entire body. It not only gets your heart beating (aerobic activity) but it’s a great full body workout. When you have an altered gait, (due to a walking cast/boot and crutches), your back and hips are affected. Swimming will help work out these “kinks” and keep your body in good alignment.
2. Next, I went to where the water was just below my mouth and stood on the injured leg with my foot flat in perfect posture. Now the water is supporting most of my body weight. I stood on the injured leg and just balanced. 1 minute with my eyes open and 1 minute with my eyes closed (repeated 10 min). By letting the water push me around, I am beginning to work on regaining my stability.
3. Next with the ankle loosening up I started doing light toe raises (20) then walked the width of the pool 5 times and repeated for 20 minutes. When I first did the toe raises my ankle was weak and I felt apprehensive. By the time I was done I felt stronger and there was no pain. The pool ROCKED.
When I was done, I crutched home, then went on the Marc Pro, ice and rested. After the pool my spirits went up. I know this is a long process and it will take a lot of hard work, but what is the alternative, a life time of weakness and instability? NOT WORTH IT. Put the time in now and reap the rewards in the future!
Dr. Terry Weyman is the clinic director of the Chiropractic Sports Institute, for more information go to www.gotcsi.com
Thursday, September 29, 2011
Day 10 Of Grade 3 Ankle injury
By: Dr. Terry Weyman
Well, Yesterday I got my MRI. You know its bad when the Radiologist is waiting out side of the MR scanner with a look on her face like "you did it good this time". She waved me into her office and said "I have not seen one this bad in a long time!" Great, just what I wanted to hear!
Complete Tear of the Anterior Tablofibular Ligament (main lateral stabilizer)
Avulsion fracture and partial tear of the deltoid Ligament (main medial stabilizer)
Partial tear of the Peroneal tendons (Both of them), partial tear of the Posterior tibial tendon
Partial tear of the calcaneal talar lig
6 bone contusions including a subchondral fracture of sustentaculum tali
Well, is that all? Here is the good news. I was able to go back to work on day 3 and put in a 12 hour day. I have cut my work days to just Mon, Wed and Friday so I can recover on the off days (tue, thur and weekend). Its a compromise I made. I need to work, I love my patients and I love what I do. So, if I am going to work, I need to work on recovery as well. I am not going to lie, this is hard. It will take alot of effort. Most people would take the time off, lay in bed as prescribed and take the 12+ weeks. I need to go to work for mental as well as to pay bills, but more importantly, I would go crazy staying in bed for that time!
It takes a lot of work, to heal and work. You have to combat the extra stress you are putting on the joints by standing with tissue recovery therapy to equal it out. The injury wants to heal and scar up. I NEED it to heal and scar up. There is a fine line between pushing through and ending up with permanent damage and pushing through and being ok in the end.
So far, what I am doing is working and I have a lot of people to thank for it. I am surrounded by other health care professionals with the same vision, they too work with high level athletes who, at times, can't rest the way they should.
On work days, here is my regiment. Are you willing to do what it takes, to get where YOU want to go?
Wake up early, take my supplements of proteolytic Enzymes, joint and bone care, omega 3 and Vit C. I repeat this process 4-5 times a day
Laser and light vibratory percusser to stimulate blood flow after supplementation and relax foot, coupled with light, non painful, passive ROM
Compression sock and boot. I can only walk when I have BOTH on.
Lunch time, more supplements, I head to the hyperbaric chamber for an hour. Inside I follow my Laser protocols for bone injury and ligament/tendon repair
Acupuncture, then light PT with passive ROM
Compression socks and boot back on for my after noon.
Chiropractic Adjustments to keep my pelvis and back aligned with my altered gait (don't want any new patterns to form) as well as keeping all the nerves to my ankle decompressed and firing
Evening, more acupuncture, followed by RICE (rest, ice, compression and elevation)
Good meals during the day, give the body what it needs
Before bed, more supplements to allow healing to take place while I sleep
Kinesio tape (see photo) before bed to aid in lymphatic drainage at night and to reduce over night swelling
That is during my work day, during my off days, I do the same thing, but add, Home Marc Pro use http://www.marcpro.com/ (use promo code GOTCSI). I do this to flush fluid through my ankle and foot. I want circulation to flow, capillary dilation/formation to happen and debris to be flushed out. This is a tool every athlete should have and it has helped tremendously. I am using the Marc Pro for 45 min every other hour while at home on top of the acupuncture, hyperbaric and laser work.
The world of Injury recovery is fascinating and their is so much out there. When injured, care for your body as it cares for you. Don't sit on the couch, make healing a full time job. Your body will thank you down the road and you will be able to continue your life after you heal. Its a lot of work, but worth it!
Dr. Terry Weyman is the owner of the Chiropractic Sports institute, for more information go to www.gotcsi.com
Well, Yesterday I got my MRI. You know its bad when the Radiologist is waiting out side of the MR scanner with a look on her face like "you did it good this time". She waved me into her office and said "I have not seen one this bad in a long time!" Great, just what I wanted to hear!
Well, is that all? Here is the good news. I was able to go back to work on day 3 and put in a 12 hour day. I have cut my work days to just Mon, Wed and Friday so I can recover on the off days (tue, thur and weekend). Its a compromise I made. I need to work, I love my patients and I love what I do. So, if I am going to work, I need to work on recovery as well. I am not going to lie, this is hard. It will take alot of effort. Most people would take the time off, lay in bed as prescribed and take the 12+ weeks. I need to go to work for mental as well as to pay bills, but more importantly, I would go crazy staying in bed for that time!
It takes a lot of work, to heal and work. You have to combat the extra stress you are putting on the joints by standing with tissue recovery therapy to equal it out. The injury wants to heal and scar up. I NEED it to heal and scar up. There is a fine line between pushing through and ending up with permanent damage and pushing through and being ok in the end.
So far, what I am doing is working and I have a lot of people to thank for it. I am surrounded by other health care professionals with the same vision, they too work with high level athletes who, at times, can't rest the way they should.
On work days, here is my regiment. Are you willing to do what it takes, to get where YOU want to go?
That is during my work day, during my off days, I do the same thing, but add, Home Marc Pro use http://www.marcpro.com/ (use promo code GOTCSI). I do this to flush fluid through my ankle and foot. I want circulation to flow, capillary dilation/formation to happen and debris to be flushed out. This is a tool every athlete should have and it has helped tremendously. I am using the Marc Pro for 45 min every other hour while at home on top of the acupuncture, hyperbaric and laser work.
The world of Injury recovery is fascinating and their is so much out there. When injured, care for your body as it cares for you. Don't sit on the couch, make healing a full time job. Your body will thank you down the road and you will be able to continue your life after you heal. Its a lot of work, but worth it!
Dr. Terry Weyman is the owner of the Chiropractic Sports institute, for more information go to www.gotcsi.com
Sunday, September 25, 2011
1 week Post Grade 3 Ankle Injury
By: Dr.Terry Weyman
Well, today marks the day one week ago this "journey" began. The reality of the injury has also set in. This is no quick fix and sometimes coming to terms with the reality of any injury is half the battle. Acceptance is also important since it displaces some of the false hope and doesn't allow the evil post injury depression to get its strong hold. No depression here, reality yes, depression no. I am confident in my choice of action, the team I have selected and the progress i have made so far.
The pain and lack of mobility is still there at a pretty high level. I went back to work last week on Wed and Friday. The ankle and foot were very sore but I survived. However, since I made the descision to go back to work early, that meant I had to increase the therapy to combat the extra stress I was causing. That meant an hour of therapy before work, two hours at lunch and an hour after work. If you want the rewards, you must be willing to do the work!
Since the swelling still comes and goes and the pain is still at a fairly high level, I am waiting no longer to find out exactly what I have done. I am getting an MRI tomorrow. Most athletes wait 6 weeks because that is what their insurance company states as "their rule". This is not "MY" rule. I want to know now what is up so I can make sure I do everything I can. An MRI will show what Ligaments are torn, the severity of the fractures and how the healing is doing at this early point.
The first two weeks are Crucial, according to the research studies I have read, in setting up the overall outcome of any injury rehabilitation. How you handle the first 2 weeks can be the difference between a successful outcome or long term complications such as Chronic Joint instability, Severe bone stress, RSDS (Reflex Sympathetic Dystrophy) or Chronic impingement. Surgery still is not out of the question for me since I have disrupted the entire lateral ligament complex. An MRI will show any positive signs or negative signs which will also enable me to make the proper decisions. Again, I don't want to wait weeks before I make these critical decisions.
The good news is, the therapy so far is working. The combination of the laser and Hyperbaric Chamber have been key. I am able to get 30-45 degrees of pain free ROM in the chamber when used with the cold laser. When I am doing this after Acupuncture the results are even better. I can tell the difference on the days I use Acupuncture and Hyperbaric/Laser when compared to the days I just use stim, ice and massage.
On the weekend, I am unable to get to the Chamber or have Acupuncture so my hourly routine, which seems to be working well so far, is as follows:
I continue to do my push ups and situps daily to maintain the core strength necessary to maintain spinal health since I am using crutches. Also, when I am not doing the above therapy I am on the couch with ice, my leg elevated and in my boot to keep my foot at 90 degrees to maintain neutrality on the injured ligaments. When ever I am up, I have the compression socks and boot on. Again, resting the ligaments these first two weeks is so important. Take a small passive step so I can take aggressive steps in the future.
My goals are:
I know not to move to the next step until the current step is completed. How long it takes you to finish each step is up to each individual and each injury must be given individual attention. For me, I am still stuck at the first level. That is ok, some levels take longer than others, Patience and persistance is important. Have you even noticed that people will spend more time, money and give more care to their "prized automobiles" or to their "priceless airlooms" then the do to their bodies? You only get ONE body, how priceless can you get? Treat your health and your body as if its the ONLY ONE LIKE IT ON EARTH, because it is!
Tomorrow is MRI day, I am looking forward to this as it will give me more direction and a better time frame. Well, enough typing, my timer just went off, time for more work:-). Keep smiling, keep moving forward and loving life!
Dr. Terry Weyman specializes in tissue and injury recovery. He has worked with Professional and high level Amateur Athletes for over 21 years. He can be reached at www.gotcsi.com
Thursday, September 22, 2011
Grade 3 Ankle Rehab continues!
By: Dr. Terry Weyman
I know a daily blog, means a daily blog, but I confess, I missed yesterday. However, Yesterday was busy and turned out to be a great day. Today is day 3 since the diagnosis and day 4 of the injury and already the injury is making a positive turn
Ever wonder how the pros bounce back so quick and the "common man" doesn't? Are they superheros? Do they have something the average person doesn't have? Yes, you could argue they have the resources and financial means to make things happen, but is that all? I hear so many times "they just get a shot and they are good to go", Really? NO! There is another world out there with the emphasis on tissue recovery, injury rehab and wound management. The difference between the pro and the "common man" is the pro thinks "I have to get back tomorrow to make a living" and they are willing to put in the work. They also are surrounded by professionals whose job is to get them back. They view their body as the biggest and most precious commodity they have and will do what it takes to get it back to working order. They don't let insurance dictate their health, they know they will lose more money by being out then they will spend on getting better. This is the line that most "common people" don't cross. They don't put together a team to get well and do what it takes to do so. This is what I have done and so far I am already weeks ahead of schedule!
The day begins:
Yesterday I decided I needed to get back to work, more for mental than physical. I needed to be in an environment that invoked positive attitude and healing. I started the day with my nutritional cocktail of Proteolytic Enzymes (zymain), Omega 3, Ligaplex and joint support. http://bit.ly/healingsupplements This cocktail is so important. Again, you would not build a house or repair a fence without the necessary tools and supplies. When you are injured you need the necessary chemicals at hand to make the repairs. If you don't supplement your diet where is the body going to get what it needs? From your diet! If you diet doesn't have it the body will find them but this takes time and time is not what you have. Let me tell you, I am taking these supplements 4 times a day and my urine is clear. What does that tell you? My body is using everything I am giving it. Again, have the biochemicals on hand so your body can take what it needs!
I put on my compression socks, again KEY, to keep the joint supported and fluid being pushed through the foot with any movement. http://bit.ly/compressionsocks I then put my boot on and go to work. Its only Wed and I am back to work!
Lunch hour treatment continues
I grab a quick bite of protein and veggies and head to Dr. Shari Phillips, Acupuncturist, to get needled up. Acupuncture is so important to keep circulation moving through the injury. The goal this first week is to flush out "stagnant blood" and bring in new blood that is rich in the biochemistry and oxygen. By using Acupuncture and Stim you can target the area you want to work on and enhance the circulation without compromising the integrity of the joint.
After Acupuncture its off the Hyperbaric Chamber, for some Cold Laser (using the Erchonia Cold Laser) and ROM exercises while inside the chamber for maximum benefit. I am in there an hour. Performing passive ROM exercises while using the Erchonia cold laser. Within 30 min the I can feel the ankle joint losen and soften and my foot begins to work in a more controlled manner.
The swelling is going away fast and the blood is coming to the surface. My foot is turning black and blue faster than I expected and in the chamber today I was able to flex my foot 30 more degrees in dorsi flexion than the previous day! So far so good!
This is week one. The point of week one is to provide nutritional support for healing since a majority of healing happens in the acute phase (the first week). To provide adequate amount of O2 and blood flow through the injury and to establish pain free passive range of motion.
Week two will be anther story. For now what I am most happy about is I was able to go to work 3 days after the accident with modified wt bearing in the walking boot. I had minimal pain and discomfort and my foot and leg are feeling good. Now its off to Hwave for another 45 min, take my supplement cocktail and rest. Tomorrow we do it all over again!
A special thanks goes to my team. Without them this would not be possible. Dr. Shari Phillips, who is an extrodonary Acupuncturist with advanced knowledge in Orthopedicts and Nutrition. She can be reached at info@shariphillipsacupuncture.com. To My Doctor at CSI, Dr. Amir Mahmud, for his skill as a Sports Chiropractor, getting adjusted is key to biomechanical as well as Neurological well being. Dr. Grace Hameister, the "Laser Guru" This Doctor is the guru when it comes to Lasers and tissue healing. She is also so well versed in Hyperbaric Chambers and combo therapy. She has helped many Pro Athletes as well as trained some o f the Top Athletic Doctors in the field. I am so blessed she is my friend and is helping out. She can be reached at docnextdoor@yahoo.com. Rob Bolton and Billy Miller for allowing me to use their Hyperbaric Chamber. If you need one call on "The ELite Factory" in Westlake, Awesome place to train and heal.
I know a daily blog, means a daily blog, but I confess, I missed yesterday. However, Yesterday was busy and turned out to be a great day. Today is day 3 since the diagnosis and day 4 of the injury and already the injury is making a positive turn
Ever wonder how the pros bounce back so quick and the "common man" doesn't? Are they superheros? Do they have something the average person doesn't have? Yes, you could argue they have the resources and financial means to make things happen, but is that all? I hear so many times "they just get a shot and they are good to go", Really? NO! There is another world out there with the emphasis on tissue recovery, injury rehab and wound management. The difference between the pro and the "common man" is the pro thinks "I have to get back tomorrow to make a living" and they are willing to put in the work. They also are surrounded by professionals whose job is to get them back. They view their body as the biggest and most precious commodity they have and will do what it takes to get it back to working order. They don't let insurance dictate their health, they know they will lose more money by being out then they will spend on getting better. This is the line that most "common people" don't cross. They don't put together a team to get well and do what it takes to do so. This is what I have done and so far I am already weeks ahead of schedule!
The day begins:
Yesterday I decided I needed to get back to work, more for mental than physical. I needed to be in an environment that invoked positive attitude and healing. I started the day with my nutritional cocktail of Proteolytic Enzymes (zymain), Omega 3, Ligaplex and joint support. http://bit.ly/healingsupplements This cocktail is so important. Again, you would not build a house or repair a fence without the necessary tools and supplies. When you are injured you need the necessary chemicals at hand to make the repairs. If you don't supplement your diet where is the body going to get what it needs? From your diet! If you diet doesn't have it the body will find them but this takes time and time is not what you have. Let me tell you, I am taking these supplements 4 times a day and my urine is clear. What does that tell you? My body is using everything I am giving it. Again, have the biochemicals on hand so your body can take what it needs!
I put on my compression socks, again KEY, to keep the joint supported and fluid being pushed through the foot with any movement. http://bit.ly/compressionsocks I then put my boot on and go to work. Its only Wed and I am back to work!
Lunch hour treatment continues
I grab a quick bite of protein and veggies and head to Dr. Shari Phillips, Acupuncturist, to get needled up. Acupuncture is so important to keep circulation moving through the injury. The goal this first week is to flush out "stagnant blood" and bring in new blood that is rich in the biochemistry and oxygen. By using Acupuncture and Stim you can target the area you want to work on and enhance the circulation without compromising the integrity of the joint.
After Acupuncture its off the Hyperbaric Chamber, for some Cold Laser (using the Erchonia Cold Laser) and ROM exercises while inside the chamber for maximum benefit. I am in there an hour. Performing passive ROM exercises while using the Erchonia cold laser. Within 30 min the I can feel the ankle joint losen and soften and my foot begins to work in a more controlled manner.
The swelling is going away fast and the blood is coming to the surface. My foot is turning black and blue faster than I expected and in the chamber today I was able to flex my foot 30 more degrees in dorsi flexion than the previous day! So far so good!
This is week one. The point of week one is to provide nutritional support for healing since a majority of healing happens in the acute phase (the first week). To provide adequate amount of O2 and blood flow through the injury and to establish pain free passive range of motion.
Week two will be anther story. For now what I am most happy about is I was able to go to work 3 days after the accident with modified wt bearing in the walking boot. I had minimal pain and discomfort and my foot and leg are feeling good. Now its off to Hwave for another 45 min, take my supplement cocktail and rest. Tomorrow we do it all over again!
A special thanks goes to my team. Without them this would not be possible. Dr. Shari Phillips, who is an extrodonary Acupuncturist with advanced knowledge in Orthopedicts and Nutrition. She can be reached at info@shariphillipsacupuncture.com. To My Doctor at CSI, Dr. Amir Mahmud, for his skill as a Sports Chiropractor, getting adjusted is key to biomechanical as well as Neurological well being. Dr. Grace Hameister, the "Laser Guru" This Doctor is the guru when it comes to Lasers and tissue healing. She is also so well versed in Hyperbaric Chambers and combo therapy. She has helped many Pro Athletes as well as trained some o f the Top Athletic Doctors in the field. I am so blessed she is my friend and is helping out. She can be reached at docnextdoor@yahoo.com. Rob Bolton and Billy Miller for allowing me to use their Hyperbaric Chamber. If you need one call on "The ELite Factory" in Westlake, Awesome place to train and heal.
Tuesday, September 20, 2011
Day 1 rehab- Grade 3 ankle injury
Dr.Terry Weyman
Woke up with a very swollen and non functioning foot. First order of business, bring nutrients to the injury in a non wt bearing, stressless manor. Introducing the Hwave!http://doiop.com/h-wave By using the home Hwave I can stimulate capillary dilation without stressing the muscle. Bringing healing nutrients is vital to recovery as well as flushing out stagnant debris that will inhibit the healing process.
Bring on the nutritional Calvary!
I started my morning with my cocktail. Proteolytic Enzymes, Ligaplex, Joint support and omega 3s. Also, checking my diet http://doiop.com/reduceinflammationwithdiet Nutritional support is something that many athletes forget or tend not to focus on, yet it is SO important. You would not put the best parts on your race car then put junk gas in the tank would you? Supplements are just that, they give added nutrients when your body needs them. In this case, my body is trying to heal, so I am giving it the nutrients it needs to rebuild. Another analogy, when you are building a house and its foundation time, you bring in a lot of cement, when its roofing time, you bring in a lot of tiles, not one at a time. Same thing here. Give your body the building blocks it needs to repair.
After my cocktail and healthy breakfast of fresh fruits, yogurt and protein, I go back on the Hwave to drive those nutrients to the injury site. Keeping my ankle elevated I stay on my machine for 30+ minutes.
CARDIO TIME
With sitting, comes a decrease in cardio output. I don't want this. I want blood flowing and my heart and lungs to work to aid in the healing process. How do you do this and not stress out the ankle joint? Good ol push ups and sit ups. 5 sets of 20 with a 1 min rest in between. I use the perfect sit up http://doiop.com/perfectsitup to keep my core in shape and not stress my ankle. Keeping the core strong is vital since I am on crutches and don't want my back affected in this process with my altered gait.
Next step, heading to the office for some therapy. Even though its day 2 there is a lot that can be done. Restoring passive ROM, Acupuncture to stimulate circulation to flush out old blood then onto the hyperbaric chamber with the Erchonia Cold Laser to get more O2 to the area to stimulate healing. Getting well sometimes is a full time job, but what are the options? You only get one body and I can't afford to be down or have a weak ankle in the future.
For stability, to decrease swelling and to aid in compression, I put on my CSI compression socks. These are so important for stability and healing any lower extremity injury. http://doiop.com/compressionsocks
Ok, I am out, got my socks, crutches and desire. Heading to the office to keep the plan in motion. Talk to you tomorrow.
Thanks to my crew, Dr. Shari Philips Acupuncture (shariphillipsacupuncture.com), Rob Bolton at the Elite Factory (hyperbaric chamber), Dr. Amir Mahmud (CSI Sports Chiropractor)
Woke up with a very swollen and non functioning foot. First order of business, bring nutrients to the injury in a non wt bearing, stressless manor. Introducing the Hwave!http://doiop.com/h-wave By using the home Hwave I can stimulate capillary dilation without stressing the muscle. Bringing healing nutrients is vital to recovery as well as flushing out stagnant debris that will inhibit the healing process.
Bring on the nutritional Calvary!
I started my morning with my cocktail. Proteolytic Enzymes, Ligaplex, Joint support and omega 3s. Also, checking my diet http://doiop.com/reduceinflammationwithdiet Nutritional support is something that many athletes forget or tend not to focus on, yet it is SO important. You would not put the best parts on your race car then put junk gas in the tank would you? Supplements are just that, they give added nutrients when your body needs them. In this case, my body is trying to heal, so I am giving it the nutrients it needs to rebuild. Another analogy, when you are building a house and its foundation time, you bring in a lot of cement, when its roofing time, you bring in a lot of tiles, not one at a time. Same thing here. Give your body the building blocks it needs to repair.
After my cocktail and healthy breakfast of fresh fruits, yogurt and protein, I go back on the Hwave to drive those nutrients to the injury site. Keeping my ankle elevated I stay on my machine for 30+ minutes.
CARDIO TIME
With sitting, comes a decrease in cardio output. I don't want this. I want blood flowing and my heart and lungs to work to aid in the healing process. How do you do this and not stress out the ankle joint? Good ol push ups and sit ups. 5 sets of 20 with a 1 min rest in between. I use the perfect sit up http://doiop.com/perfectsitup to keep my core in shape and not stress my ankle. Keeping the core strong is vital since I am on crutches and don't want my back affected in this process with my altered gait.
Next step, heading to the office for some therapy. Even though its day 2 there is a lot that can be done. Restoring passive ROM, Acupuncture to stimulate circulation to flush out old blood then onto the hyperbaric chamber with the Erchonia Cold Laser to get more O2 to the area to stimulate healing. Getting well sometimes is a full time job, but what are the options? You only get one body and I can't afford to be down or have a weak ankle in the future.
For stability, to decrease swelling and to aid in compression, I put on my CSI compression socks. These are so important for stability and healing any lower extremity injury. http://doiop.com/compressionsocks
Ok, I am out, got my socks, crutches and desire. Heading to the office to keep the plan in motion. Talk to you tomorrow.
Thanks to my crew, Dr. Shari Philips Acupuncture (shariphillipsacupuncture.com), Rob Bolton at the Elite Factory (hyperbaric chamber), Dr. Amir Mahmud (CSI Sports Chiropractor)
Severe Grade 3 Ankle injury- The rehab begins
By Dr. Terry Weyman
48 hours ago I was at a Motocross track watching my son, Tyler, practice. It was an awesome day, the track was great, Tyler was riding great an smiles were everywhere. Then it all changed. Tyler was doing a jump section that involved 2 big doubles, the first one 40+ feet and the second 80+ feet. He was coming up on two riders on 450s who were not as skilled. He passed the first rider and committed to the second jump to pass the second rider. When Ty was in the air the second rider bobbled in front of Ty and his bike kicked him into the line that Tyler was committed to. Tyler landed right on him in a horrific crash. I was standing on the opposite side of the track and took off running with one thought in mind, to get to my son. Ty hit the other rider with such force that the subframe of the other riders 450 bikes was bent at a 45 degree angle. God was watching over both of those riders as both got up and checked out ok with only minor bumps and bruises. Myself, not so lucky. In the frantic run I stepped on the edge of the track and snapped my ankle on the 10" lip. I kept running till I got to Ty and checked him out. He had pain in his hip and wrist, which later dissipated with quick therapy at CSI, however, my ankle continued to swell. Once I got us home I was unable to put weight on it and I knew I was in trouble.
The following day I went to an orthopedic friend of mine, Dr. Pierre Durand who took Xrays and examined my Ankle. The good news, nothing broken. The bad news, I ruptured all the main ligaments in my ankle. I have a grade 3 tear (full rupture) of the ATF (Anterior Talar Fibula lig), the PTF (posterior Talar Fib) and an avulsion fracture of the Deltoid Lig. I was told to wear a boot, 24/7 (yes even to sleep) for 2 weeks, then stay in the brace for 6-8 weeks. After this begin rehab for another 4+ weeks. For those of you who are not good in math, that is 3+ months before I can rejoin my life!
The purpose of this blog, is to track my recovery. To show you that the body is an amazing thing, given the right tools and the right knowledge it can heal and do amazing things. I am at the start, You will follow me all the way to the end. I will do things out of the box as well as in the box. To just sit and do nothing for 8-12 weeks is not an option. We do things different at CSI and now you will see it first hand. Share this blog to others who have had similar injuries. Follow along as my team works on me. This may not be reality TV, but its Reality Blogging, healing style.
48 hours ago I was at a Motocross track watching my son, Tyler, practice. It was an awesome day, the track was great, Tyler was riding great an smiles were everywhere. Then it all changed. Tyler was doing a jump section that involved 2 big doubles, the first one 40+ feet and the second 80+ feet. He was coming up on two riders on 450s who were not as skilled. He passed the first rider and committed to the second jump to pass the second rider. When Ty was in the air the second rider bobbled in front of Ty and his bike kicked him into the line that Tyler was committed to. Tyler landed right on him in a horrific crash. I was standing on the opposite side of the track and took off running with one thought in mind, to get to my son. Ty hit the other rider with such force that the subframe of the other riders 450 bikes was bent at a 45 degree angle. God was watching over both of those riders as both got up and checked out ok with only minor bumps and bruises. Myself, not so lucky. In the frantic run I stepped on the edge of the track and snapped my ankle on the 10" lip. I kept running till I got to Ty and checked him out. He had pain in his hip and wrist, which later dissipated with quick therapy at CSI, however, my ankle continued to swell. Once I got us home I was unable to put weight on it and I knew I was in trouble.
The following day I went to an orthopedic friend of mine, Dr. Pierre Durand who took Xrays and examined my Ankle. The good news, nothing broken. The bad news, I ruptured all the main ligaments in my ankle. I have a grade 3 tear (full rupture) of the ATF (Anterior Talar Fibula lig), the PTF (posterior Talar Fib) and an avulsion fracture of the Deltoid Lig. I was told to wear a boot, 24/7 (yes even to sleep) for 2 weeks, then stay in the brace for 6-8 weeks. After this begin rehab for another 4+ weeks. For those of you who are not good in math, that is 3+ months before I can rejoin my life!
The purpose of this blog, is to track my recovery. To show you that the body is an amazing thing, given the right tools and the right knowledge it can heal and do amazing things. I am at the start, You will follow me all the way to the end. I will do things out of the box as well as in the box. To just sit and do nothing for 8-12 weeks is not an option. We do things different at CSI and now you will see it first hand. Share this blog to others who have had similar injuries. Follow along as my team works on me. This may not be reality TV, but its Reality Blogging, healing style.
Sunday, September 11, 2011
New Research links Postural function to health
Dr.Terry Weyman
Posture is no longer something that is pure visual or something your parents remind you of “sit up straight now” but an inter relation to your physical health. In the Journal AJPM the Authors noted that “posture and normal physiology and function are inter-related”.
Most Medical physicians do not address posture when they talk about the overall well being or health of their patients yet the Doctors of this study discover “significant evidence points to the point that posture affects physiology and function of the human body”. “Observations of the striking influence of postural mechanics on function and symptomatology have led to our hypothesis that posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture” stated Norman Shealy MD.
Seek out Chiropractic care not because you have back pain, seek out chiropractic care for true health. When you have good posture you have more than a healthly look, you have a healthy body!
Dr.Terry Weyman is the clinic director at Chiropractic Sports Institute, wwww.gotcsi.com
Posture is no longer something that is pure visual or something your parents remind you of “sit up straight now” but an inter relation to your physical health. In the Journal AJPM the Authors noted that “posture and normal physiology and function are inter-related”.
Most Medical physicians do not address posture when they talk about the overall well being or health of their patients yet the Doctors of this study discover “significant evidence points to the point that posture affects physiology and function of the human body”. “Observations of the striking influence of postural mechanics on function and symptomatology have led to our hypothesis that posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture” stated Norman Shealy MD.
Seek out Chiropractic care not because you have back pain, seek out chiropractic care for true health. When you have good posture you have more than a healthly look, you have a healthy body!
Dr.Terry Weyman is the clinic director at Chiropractic Sports Institute, wwww.gotcsi.com
Wednesday, September 7, 2011
“The Foot bone is connected to the Thigh bone…”
By: Dr. Terry Weyman
Come on everybody, sing alone, “the thigh bone is connected to the, hip bone”! As fun as that song was, there is so much truth to it. As humans, our skeletal frame is kinetic, which means it’s all connected and moves as a whole unit. As with a race car or a bike, the more aligned it is the better it moves. The more you understand this concept, the more you can put it to use when it comes to your health and athletic performance.
Fall is here and that means school sports are upon us. The football fields are in full swing, the soccer fields are packed, Cycling is at its best and the Dew Tour is in full swing for the action sport athletes. One thing all these sports have in common is balance and lower body coordination. For ultimate balance you need to look down, down to your feet.
Our feet are the foundation to our physical movement and balance. The feet are the first joints that withstand forces thru our body during movement. These forces, if altered, can cause a dramatic effect on how the rest of the body is going to move, leading to different pain syndromes. If the foundation is not able to stabilize the rest of the body, then it is not long before we start to see wear and tear on other parts of the body.
To understand how the foot is working we need to look at the Gait Cycle. The Gait Cycle is a term that represents the period of time between successive ipsilateral(same side) heel strikes; that is, it begins when the heel first strikes the ground and ends the moment that the same heel strikes the ground with the next step. So what happens to the foot that can cause pain during the gait cycle? Two of the most important motions that occur during the gait cycle are pronation and supination.
Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation, more commonly know as hyperpronation. An easy way to check if you are hyperpronating is to look at the back of the Achilles tendons. If they are bowing inwards, you are hyperpronating! Also look at your shoes, either dress or athletic, look at the wear pattern and see if it is even with the other foot. Is there excessive wear or is the bottom of the shoe wearing evenly. If your foot pronates excessively then this will flatten out the arch and stretches the muscles, tendons, and ligaments underneath the foot. This condition leads to Achilles tendonitis, plantar fascitis, medial knee pain, lateral hip pain (bursitis and ITB syndrome) and lower back pain.
Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination, which is called hypersupination (excessive outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to chronic ankle sprains.
Prevention and Treatment
1)A comprehensive gait analysis must be done to determine if your foot is either over pronating or supinating. Have a skilled Doctor watch you walk, evaluate your shoes, check your alignment to insure your kinetic chain is functioning at its best
2) Specific Biomechanical adjustments to the foot, ankle, knee, and low back to help restore normal motion through out the body.
3)Specifically made orthotics (if needed) are tailored to your foot and to the kind of activities you like to participate in. Sometimes, just changing shoes or an over the counter insert is fine, but make sure the selection is right for your condition.
4) Specific exercise and stretches to help restore strength and flexibility to the Foot. DON’T forget this step. The lower body must be given proper therapy to achieve specific goals for your sport. Old patterns must be broken and new proprioceptive goals must be achieved for ultimate success.
Taking care of your feet and fixing any of the above biomechanical faults, maybe the most important goal to achieve maximum output for your sport. If you’re experiencing any of the above symptoms, please, listen to your body, and don’t wait for it to lead to something else.
Dr. Terry Weyman is the clinic Director of the Chiropractic Sports Institute and is the Sports Chiropractor on staff at Pepperdine University in the Athletic Training room. For More information go to CSI website at www.gotcsi.com
Come on everybody, sing alone, “the thigh bone is connected to the, hip bone”! As fun as that song was, there is so much truth to it. As humans, our skeletal frame is kinetic, which means it’s all connected and moves as a whole unit. As with a race car or a bike, the more aligned it is the better it moves. The more you understand this concept, the more you can put it to use when it comes to your health and athletic performance.
Fall is here and that means school sports are upon us. The football fields are in full swing, the soccer fields are packed, Cycling is at its best and the Dew Tour is in full swing for the action sport athletes. One thing all these sports have in common is balance and lower body coordination. For ultimate balance you need to look down, down to your feet.
Our feet are the foundation to our physical movement and balance. The feet are the first joints that withstand forces thru our body during movement. These forces, if altered, can cause a dramatic effect on how the rest of the body is going to move, leading to different pain syndromes. If the foundation is not able to stabilize the rest of the body, then it is not long before we start to see wear and tear on other parts of the body.
To understand how the foot is working we need to look at the Gait Cycle. The Gait Cycle is a term that represents the period of time between successive ipsilateral(same side) heel strikes; that is, it begins when the heel first strikes the ground and ends the moment that the same heel strikes the ground with the next step. So what happens to the foot that can cause pain during the gait cycle? Two of the most important motions that occur during the gait cycle are pronation and supination.
Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation, more commonly know as hyperpronation. An easy way to check if you are hyperpronating is to look at the back of the Achilles tendons. If they are bowing inwards, you are hyperpronating! Also look at your shoes, either dress or athletic, look at the wear pattern and see if it is even with the other foot. Is there excessive wear or is the bottom of the shoe wearing evenly. If your foot pronates excessively then this will flatten out the arch and stretches the muscles, tendons, and ligaments underneath the foot. This condition leads to Achilles tendonitis, plantar fascitis, medial knee pain, lateral hip pain (bursitis and ITB syndrome) and lower back pain.
Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination, which is called hypersupination (excessive outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to chronic ankle sprains.
Prevention and Treatment
1)A comprehensive gait analysis must be done to determine if your foot is either over pronating or supinating. Have a skilled Doctor watch you walk, evaluate your shoes, check your alignment to insure your kinetic chain is functioning at its best
2) Specific Biomechanical adjustments to the foot, ankle, knee, and low back to help restore normal motion through out the body.
3)Specifically made orthotics (if needed) are tailored to your foot and to the kind of activities you like to participate in. Sometimes, just changing shoes or an over the counter insert is fine, but make sure the selection is right for your condition.
4) Specific exercise and stretches to help restore strength and flexibility to the Foot. DON’T forget this step. The lower body must be given proper therapy to achieve specific goals for your sport. Old patterns must be broken and new proprioceptive goals must be achieved for ultimate success.
Taking care of your feet and fixing any of the above biomechanical faults, maybe the most important goal to achieve maximum output for your sport. If you’re experiencing any of the above symptoms, please, listen to your body, and don’t wait for it to lead to something else.
Dr. Terry Weyman is the clinic Director of the Chiropractic Sports Institute and is the Sports Chiropractor on staff at Pepperdine University in the Athletic Training room. For More information go to CSI website at www.gotcsi.com
Friday, July 22, 2011
Golf Like the Pros!!!
By: Dr. Amir Mahmud
Summer is here and we are all ready to play in the sun. Whether your sport is golf, soccer, beach volleyball, lacross or tennis you have to prepare properly in order to avoid injuries and improve your game. Today we are going to take a closer look at golf. Did you know that there are 40 million golfers worldwide and out of those, 28 million live in the USA? With so many people interested in this growing sport let’s see how you can improve your game and what you can do to avoid injuries.
The first step you need to take if you are just starting out in this sport is to take lessons. You need to have a trained professional teach you the basics and then you can go from there. The point of this article is not to teach you how to play golf but to teach you what to do in order to avoid injuries and improve your game. So, let’s jump right into it.
There are 4 barriers to proper performance in golf:
Flexibility:
If you are lacking proper flexibility your performance will decrease and you are at a higher risk of getting injured.
Flexibility, especially golf specific flexibility can give you a huge advantage over a person who is not flexible. You want to have full active range of motion in your paraspinals, hamstrings, hip adductors, calfs, Shoulder girdle muscles (rotator cuff and pecs), wrist and forearms. Let’s take a closer look at a few of these muscles groups and how restrictions in them can affect your game
i. Paraspinals: Paraspinal muscles are involved in spinal rotation: The more spinal rotation that you have the more club head speed you can generate and therefore the farther you can hit the ball.
ii. Hamstrings: Hamstrings are closely related to your pelvis due to their attachment at the Ischial Tuberosity. If you have tight hamstrings the rotation in your pelvis and lumbar spine will be decreased. As a result, your club head speed can be decreased.
iii. Hip Adductors: Your adductors are activated during the transition of weight transfer from the top of the backswing to the start of the down swing. If you have tight adductors it can cause you to “come over the top” during the downswing.
iv. Calf muscles: Tight calf muscles can cause you to move your torso up and down when you are swinging your club. This can significantly affect your accuracy.
So now you can see how flexibility is essential for improved performance. Also keep in mind that if you are interested in hitting longer and more powerful shots you need to increase your club head speed and the only way to increase your club head speed is to increase your range of motion.
Postural Instability:
Any type of postural instability can predispose you to injuries. When we are talking about stability we are mainly looking at 3 factors.
1. Proper alignment of the back knee over the back ankle
2. Strong Gluteal muscles which will help with the stability of the hips and knees
3. Quadriceps muscles that can support the transfer of body weight into the back leg at the top of the back swing
Swing Mechanics:
The swing mechanics is where your golf instructor comes into play. If you have improper swing mechanics you WILL eventually have some sort of injury. The most common type of injury for your average golfer tends to be lower back sprains/strains and elbow injuries from repetitive hyperextension at the end phase of the swing.
Environmental performance:
This category can be broken down into two sections
1. Mental aspect:
Inability to concentrate during your swings is what causes most of the frustrations that golfers have. The ability to focus right before striking the ball is what separates professionals from amateurs. Here is how the Pro’s do it. Right before they strike the ball they hold an image of the target in their mind. Now you might think that you are doing the same. But if you think about it you are also thinking about your body position, trying to keep your eyes on the ball, making sure you don’t bend your elbow, making sure your legs are properly placed. All of that can distract you from the main goal, which is hitting the target.
2. Environmental aspect:
You might not have had thought of this but the environment plays a big role in your performance on the golf course. Anything from pollen in the air, the pesticide that is used on the course and the temperature/ humidity can all affect the way your body reacts. For example, if your body reacts to an external stimulus and your allergies act up then your muscles WILL react and tighten up. As a result you will not be able to swing with your full potential due to the restricted range of motion.
If you are interested in having your swing evaluated come on in and we will gladly help you. Keep in mind we are not here to change or fix your swing but we are here to find any predispositions to injuries.
Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team, Ventura Country men’s Rugby team, and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He can be reached at (805) 371-0737. www.gotcsi.com
Summer is here and we are all ready to play in the sun. Whether your sport is golf, soccer, beach volleyball, lacross or tennis you have to prepare properly in order to avoid injuries and improve your game. Today we are going to take a closer look at golf. Did you know that there are 40 million golfers worldwide and out of those, 28 million live in the USA? With so many people interested in this growing sport let’s see how you can improve your game and what you can do to avoid injuries.
The first step you need to take if you are just starting out in this sport is to take lessons. You need to have a trained professional teach you the basics and then you can go from there. The point of this article is not to teach you how to play golf but to teach you what to do in order to avoid injuries and improve your game. So, let’s jump right into it.
There are 4 barriers to proper performance in golf:
Flexibility:
If you are lacking proper flexibility your performance will decrease and you are at a higher risk of getting injured.
Flexibility, especially golf specific flexibility can give you a huge advantage over a person who is not flexible. You want to have full active range of motion in your paraspinals, hamstrings, hip adductors, calfs, Shoulder girdle muscles (rotator cuff and pecs), wrist and forearms. Let’s take a closer look at a few of these muscles groups and how restrictions in them can affect your game
i. Paraspinals: Paraspinal muscles are involved in spinal rotation: The more spinal rotation that you have the more club head speed you can generate and therefore the farther you can hit the ball.
ii. Hamstrings: Hamstrings are closely related to your pelvis due to their attachment at the Ischial Tuberosity. If you have tight hamstrings the rotation in your pelvis and lumbar spine will be decreased. As a result, your club head speed can be decreased.
iii. Hip Adductors: Your adductors are activated during the transition of weight transfer from the top of the backswing to the start of the down swing. If you have tight adductors it can cause you to “come over the top” during the downswing.
iv. Calf muscles: Tight calf muscles can cause you to move your torso up and down when you are swinging your club. This can significantly affect your accuracy.
So now you can see how flexibility is essential for improved performance. Also keep in mind that if you are interested in hitting longer and more powerful shots you need to increase your club head speed and the only way to increase your club head speed is to increase your range of motion.
Postural Instability:
Any type of postural instability can predispose you to injuries. When we are talking about stability we are mainly looking at 3 factors.
1. Proper alignment of the back knee over the back ankle
2. Strong Gluteal muscles which will help with the stability of the hips and knees
3. Quadriceps muscles that can support the transfer of body weight into the back leg at the top of the back swing
Swing Mechanics:
The swing mechanics is where your golf instructor comes into play. If you have improper swing mechanics you WILL eventually have some sort of injury. The most common type of injury for your average golfer tends to be lower back sprains/strains and elbow injuries from repetitive hyperextension at the end phase of the swing.
Environmental performance:
This category can be broken down into two sections
1. Mental aspect:
Inability to concentrate during your swings is what causes most of the frustrations that golfers have. The ability to focus right before striking the ball is what separates professionals from amateurs. Here is how the Pro’s do it. Right before they strike the ball they hold an image of the target in their mind. Now you might think that you are doing the same. But if you think about it you are also thinking about your body position, trying to keep your eyes on the ball, making sure you don’t bend your elbow, making sure your legs are properly placed. All of that can distract you from the main goal, which is hitting the target.
2. Environmental aspect:
You might not have had thought of this but the environment plays a big role in your performance on the golf course. Anything from pollen in the air, the pesticide that is used on the course and the temperature/ humidity can all affect the way your body reacts. For example, if your body reacts to an external stimulus and your allergies act up then your muscles WILL react and tighten up. As a result you will not be able to swing with your full potential due to the restricted range of motion.
If you are interested in having your swing evaluated come on in and we will gladly help you. Keep in mind we are not here to change or fix your swing but we are here to find any predispositions to injuries.
Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team, Ventura Country men’s Rugby team, and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He can be reached at (805) 371-0737. www.gotcsi.com
Thursday, July 21, 2011
Blue 42, Blue 42, SET HIKE
By Dr. Ed Green
That's right football season is near. Now is the time to make sure that you are ready to handle the rigors of football especially the dreaded two-a-days. This article will touch on some of the more important things one should prepare themselves to make sure they are healthy and ready for the season.
One of the first things we want to work on is our flexibility. Being more flexible will decrease our chances for injury. I recommend the following several stretches to be done pre play and then some to be done post play. For sports that require fast twitch muscle firing I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.
Stretches to be done PRE-GAME
1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.
Stretches to be done POST-play( Each stretch hold 15-20 sec)
1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches
These gentle stretches will help increase flexibility and decrease injury. Also a muscle which is more flexible means a muscle that is strong and faster.
Second is hydration:
The following is an excerpt taken from an article written by Dr. Terry Weyman which gives great information on how much hydration one should have and what are the possible side effects.
... Your body needs about 1 ml of water for every calorie that you expend. For example, if you burn 4,000 to 5,000 calories per day (moderate to aggressive athletic workouts), you would need between 4 to 5 liters of fluid to replace what was lost and to keep the biochemistry in proper balance. Monitoring body weight before and after training is the best way to keep up with your body’s fluid needs, which sweating increases.
Although a 2% weight loss due to dehydration may not cause any “symptoms”, it does decrease physical and mental performance.
Water Loss as % of Body Weight
2% - Difficulty in controlling normal body temperature
3% - Reduced muscular endurance time
4%-6% - Reduced strength, power, endurance and heat cramps
6% - Severe heat cramps, heat exhaustion and heat stroke
During exercise, especially in the heat, some of the water that naturally circulates through your body is used by your sweat glands. Inadequate fluid balance can result in a chain reaction that can be severely detrimental to your health. The first step in this reaction is a decrease in blood volume, which increases the heart rate in an attempt to get the fluids to the vital organs. The body’s next reaction is to constrict the blood vessels in order to maintain proper blood pressure. However, this reaction will cause the body temperature to rise due to the heat produced by the working muscles which can’t be transported to the skin’s surface. This leads to heat illnesses such as heat cramps, exhaustion and heat stroke.
Too avoid these symptoms make sure that you are drinking plenty of fluids before, during and after all practices and games. Drinking before the game is not enough, you need to start several days prior and continue throughout the season.
The next order of business is to make sure that your body is ready to start your training. All athletes have to go through a physical to get cleared for sports. As we all know this is not an extensive physical and leaves a lot to be desired. So my opinion is all should see there Chiropractor or physical therapist and have a full body range of motion and joint stability exam performed. These only take 10-15 minutes and will show areas of the body that are weak and need to be worked on. By addressing these areas NOW we can prevent further more serious injuries down the road. The last thing we all want is to get injured in the middle of the season and not be able to compete.
This is just a brief article on some of the more important things one shoulder think about before starting your football season. If there are any questions about what was written or you want to come in and or your bring your player in for a sports evaluation, please call our offices.
We here at CSI wish all our athletes and all competitors the best in this upcoming football season.
Dr. Ed Green is a Certified Sports Chiropractor and is the clinic director of Chiropractic Sports Institute in Moorpark. A College Football player himself he understands the athlete, especially the football player. Dr. Ed has many tips for the player not only on how to compete at your best but how to avoid injury. He can be reached at the Moorpark office, 805-531-1188
That's right football season is near. Now is the time to make sure that you are ready to handle the rigors of football especially the dreaded two-a-days. This article will touch on some of the more important things one should prepare themselves to make sure they are healthy and ready for the season.
One of the first things we want to work on is our flexibility. Being more flexible will decrease our chances for injury. I recommend the following several stretches to be done pre play and then some to be done post play. For sports that require fast twitch muscle firing I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.
Stretches to be done PRE-GAME
1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.
Stretches to be done POST-play( Each stretch hold 15-20 sec)
1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches
These gentle stretches will help increase flexibility and decrease injury. Also a muscle which is more flexible means a muscle that is strong and faster.
Second is hydration:
The following is an excerpt taken from an article written by Dr. Terry Weyman which gives great information on how much hydration one should have and what are the possible side effects.
... Your body needs about 1 ml of water for every calorie that you expend. For example, if you burn 4,000 to 5,000 calories per day (moderate to aggressive athletic workouts), you would need between 4 to 5 liters of fluid to replace what was lost and to keep the biochemistry in proper balance. Monitoring body weight before and after training is the best way to keep up with your body’s fluid needs, which sweating increases.
Although a 2% weight loss due to dehydration may not cause any “symptoms”, it does decrease physical and mental performance.
Water Loss as % of Body Weight
2% - Difficulty in controlling normal body temperature
3% - Reduced muscular endurance time
4%-6% - Reduced strength, power, endurance and heat cramps
6% - Severe heat cramps, heat exhaustion and heat stroke
During exercise, especially in the heat, some of the water that naturally circulates through your body is used by your sweat glands. Inadequate fluid balance can result in a chain reaction that can be severely detrimental to your health. The first step in this reaction is a decrease in blood volume, which increases the heart rate in an attempt to get the fluids to the vital organs. The body’s next reaction is to constrict the blood vessels in order to maintain proper blood pressure. However, this reaction will cause the body temperature to rise due to the heat produced by the working muscles which can’t be transported to the skin’s surface. This leads to heat illnesses such as heat cramps, exhaustion and heat stroke.
Too avoid these symptoms make sure that you are drinking plenty of fluids before, during and after all practices and games. Drinking before the game is not enough, you need to start several days prior and continue throughout the season.
The next order of business is to make sure that your body is ready to start your training. All athletes have to go through a physical to get cleared for sports. As we all know this is not an extensive physical and leaves a lot to be desired. So my opinion is all should see there Chiropractor or physical therapist and have a full body range of motion and joint stability exam performed. These only take 10-15 minutes and will show areas of the body that are weak and need to be worked on. By addressing these areas NOW we can prevent further more serious injuries down the road. The last thing we all want is to get injured in the middle of the season and not be able to compete.
This is just a brief article on some of the more important things one shoulder think about before starting your football season. If there are any questions about what was written or you want to come in and or your bring your player in for a sports evaluation, please call our offices.
We here at CSI wish all our athletes and all competitors the best in this upcoming football season.
Dr. Ed Green is a Certified Sports Chiropractor and is the clinic director of Chiropractic Sports Institute in Moorpark. A College Football player himself he understands the athlete, especially the football player. Dr. Ed has many tips for the player not only on how to compete at your best but how to avoid injury. He can be reached at the Moorpark office, 805-531-1188
Friday, July 15, 2011
Sunglasses, not just for fashion but a VITAL part of your athletic equipment
By. Dr. Terry Weyman
When I was a young kid, I was a beach lifeguard. One of the days I chose fashion over performance and wore a trendy pair of cheap sunglasses (but they were cool). Later that night I kept seeing spots and those spots kept getting worse. After seeing the Eye Doctor I realized in ONE day I had burned my retina and would have permanent damage. ONE DAY. Ever since that day, I have looked at sunglasses in a whole new light!
Being a Sports Chiropractor I am out in the sun a lot! Whether it’s on the side of a Motocross track, in a feed zone of a major bike race, or on a lake running a slalom course, I protect my eyes FIRST.
Your eyes are one of the most important organs for sport. Why? Well, your head follows your eyes and consequently, your body follows your head. Your eyes are so instrumental in initiating all quick movements such as seeking out that perfect line, looking ahead to spot that deadly situation or finding your receiver that if your eyes are not working properly you will NEVER perform at your best.
The problem with wearing trendy or cheap sunglasses is that the lenses are tinted instead of treated to prevent UV light from getting to your eyes. A tinted lens will allow your pupils to dilate or expand which will allow more damaging UV rays into your retina (this is what happened to me). UV light can damage the eyes by essentially giving the cornea a sunburn or, in the long run, causing cataracts, retinal and macular degeneration. A good pair of sunglasses that blocks UV can not only help you see better but improve your image since most of the good glasses look great. All Eye Doctors recommend sunglasses that block over 98 percent of all UV.
Unfortunately, the non-prescription sunglasses industry (cheap sunglasses) is weakly regulated, and even bold words in its advertising such as "UV absorbing" or "blocks most UV light" might mean nothing.
The brand I now wear, TAG Heuer Avant-Garde Eyewear. Not because of the name, but for their lenses. I tried on a pair and was blown away on how clear everything was. The lenses are the best, and they were light and very comfortable. Then I went on line to look at the research and saw how many awards they have won for not only design but for their innovation with lenses and protection. This is a company known for watches but their Avant-Garde Eyewear are amazing.
What ever Sunglasses your chose, know this. You only get one set of eyes. Your eyes are not only the window to your soul but the initialator of movement. The lighter the eye color the more you need to protect them. My advise in everything, don’t go cheap on your health and never live with regrets. You don’t want to “burn your eyes” because you were wearing some cheap glasses “because I am always losing them, or sit on them and these were cool”. The cost of TRYING to repari your eyes will far exceed the cost of a good pair of Sunglasses.
Dr.Terry Weyman is the clinic Director of Chiropractic Sports Institute and has been involved with Professional sports for over 20 years. Visit his website at www.gotcsi.com
When I was a young kid, I was a beach lifeguard. One of the days I chose fashion over performance and wore a trendy pair of cheap sunglasses (but they were cool). Later that night I kept seeing spots and those spots kept getting worse. After seeing the Eye Doctor I realized in ONE day I had burned my retina and would have permanent damage. ONE DAY. Ever since that day, I have looked at sunglasses in a whole new light!
Being a Sports Chiropractor I am out in the sun a lot! Whether it’s on the side of a Motocross track, in a feed zone of a major bike race, or on a lake running a slalom course, I protect my eyes FIRST.
Your eyes are one of the most important organs for sport. Why? Well, your head follows your eyes and consequently, your body follows your head. Your eyes are so instrumental in initiating all quick movements such as seeking out that perfect line, looking ahead to spot that deadly situation or finding your receiver that if your eyes are not working properly you will NEVER perform at your best.
The problem with wearing trendy or cheap sunglasses is that the lenses are tinted instead of treated to prevent UV light from getting to your eyes. A tinted lens will allow your pupils to dilate or expand which will allow more damaging UV rays into your retina (this is what happened to me). UV light can damage the eyes by essentially giving the cornea a sunburn or, in the long run, causing cataracts, retinal and macular degeneration. A good pair of sunglasses that blocks UV can not only help you see better but improve your image since most of the good glasses look great. All Eye Doctors recommend sunglasses that block over 98 percent of all UV.
Unfortunately, the non-prescription sunglasses industry (cheap sunglasses) is weakly regulated, and even bold words in its advertising such as "UV absorbing" or "blocks most UV light" might mean nothing.
The brand I now wear, TAG Heuer Avant-Garde Eyewear. Not because of the name, but for their lenses. I tried on a pair and was blown away on how clear everything was. The lenses are the best, and they were light and very comfortable. Then I went on line to look at the research and saw how many awards they have won for not only design but for their innovation with lenses and protection. This is a company known for watches but their Avant-Garde Eyewear are amazing.
What ever Sunglasses your chose, know this. You only get one set of eyes. Your eyes are not only the window to your soul but the initialator of movement. The lighter the eye color the more you need to protect them. My advise in everything, don’t go cheap on your health and never live with regrets. You don’t want to “burn your eyes” because you were wearing some cheap glasses “because I am always losing them, or sit on them and these were cool”. The cost of TRYING to repari your eyes will far exceed the cost of a good pair of Sunglasses.
Dr.Terry Weyman is the clinic Director of Chiropractic Sports Institute and has been involved with Professional sports for over 20 years. Visit his website at www.gotcsi.com
Friday, May 20, 2011
Foot Pain, learn all about it and how to treat it.
Dr. Ed Green
With the weather looking better and summer approaching all of us are gearing for fun. One of the majority of the conditions I have been seeing in the office recently is that of foot pain. Now there are several areas of the foot that are most common for pain.
1) Heel area. (Mainly medial and or central heel)
2) Plantar Fascial area
3) Achilles tendon ( usually the area that attaches to the posterior heel)
4) Top of foot or lace area
These are common areas of pain and each have several common reasons why they hurt. The purpose of this article is to review these areas and name a few conditions that cause the pain and then give a few simple home remedies to alleviate the pain.
1) Heel Pain.
Medial heel pain is primarily caused by a tight plantar fascia that pulls on the area of the heel that the tissue originates from. The tighter the tissue the more it pulls on the heel increasing pain. If this pull happens for several years you can begin to grow a heel spur. A heel spur is when bone begins to form with in the tendon attachment to the heel. It forms due to the stress being applied to the bone. These spurs can on occasion become so large that the person needs surgical intervention.
TREATMENT:
An easy way to help combat the tightness of the planter fascial area and relieve some of the tension being applied to the medial heel area is to stretch and rub the bottom of your foot. One great thing to do is to after any exercise stretch your calves as well roll out your plantar fascial area. Two ways to do this are, one use a tennis ball and step on it and roll back and forth or just stand on it for pressure therapy. A second thing to use is a small bottle of water that is frozen. Use the same techniques as the tennis ball and rub that area. These are just some simple ways to help decrease medial heel pain.
2) Plantar Fascial Pain
Plantar Fascial Pain(PFP) is very similar to that of medial heel pain. A majority of patients will have both heel pain and PFP at the same time. People who have PFP may feel more pain in the arch area of the foot. Mainly complain of arch pain when they first wake up and try to walk. This is caused by the sheets pulling or contracting the plantar fascia all night long. Pain is felt when you try to walk due to you trying to stretch the tight tissue out. In some cases you can tear this tissue causine severe pain and brusing.
TREATMENT:
In severe cases of plantar fasciatis the person will have to be in a walking boot for several weeks to allow proper healing. In less severe cases seeing a sports Chiropractor and getting proper treatment is a tremendous help. Also just as in the treatment of heel pain, massaging and rolling out the PF will help as well. Also getting a good pair of orthotics will help stabilize the foot and decrease PF tension.
3) Achilles (Achilles tendon) pain
This pain is usually felt on the posterior or back portion of your heel. It is mainly caused by an over tight Achilles tendon pulling on its attachment to the heel. In some cases you care tear the tendon off the heel requiring surgery. Many people report tightness with walking and pain upon rubbing that area. In severe cases most people have to wear flip flops in order not to put pressure on the heel area. This pain can be caused from over use injuries and or traumatic injuries.
TREATMENT:
Once again severe cases may require surgery and or placing that person in a walking cast for several weeks. For this our offices can help. With the use of our H-wave units the percussor and of course the cold laser, we have been able to decrease the inflammation with in the Achilles and help reduce pain. Also home care consisting of stretching and rubbing the calf will help as well. Some times the best care is some time off your sport to allow proper healing.
4) Top of foot pain( lace area)
The pain that most people get here is pretty severe. The pain is usually sharp and intense causing the person to limp due to the pain. This pain is usually sudden and not caused from trauma. There is usually no swelling or redness noted just sharp pain on the top of the foot.
TREATMENT:
This one is usually caused from the person wearing too tight of shoes. Tieing the laces extremely tight over the top of the foot causes the bones to approximate creating pain. The top of the foot has some small surface nerves and if these get pinched they are painful. So loosen the laces and see if that helps. If it does not then see your Chiropractor because those bones in question are jammed and need to be released to decrease pressure. A majority of the time this is a quick fix and usually does not require time away from your activities.
These are only a few foot problems that I have been seeing on a constant basis in the clinic and I hope that these simple tools will help you keep your feet healthy. If not please call our offices and let us get you out of pain. If you have any questions from this article please call us at either the Moorpark office at 805-531-1188 or the Westlake office 805-371-0737. You can also reach me through our website at www.gotcsi.com Thank you and have a fun safe summer.
Dr. Ed Green is a Sports Chiropractor who runs CSI Moorpark. He has vast experience working with Athletes for the past 10 years and has traveled the US caring for High level athletes. He also competes in the Heavy Athletic games and understands the athlete from their point of view.
With the weather looking better and summer approaching all of us are gearing for fun. One of the majority of the conditions I have been seeing in the office recently is that of foot pain. Now there are several areas of the foot that are most common for pain.
1) Heel area. (Mainly medial and or central heel)
2) Plantar Fascial area
3) Achilles tendon ( usually the area that attaches to the posterior heel)
4) Top of foot or lace area
These are common areas of pain and each have several common reasons why they hurt. The purpose of this article is to review these areas and name a few conditions that cause the pain and then give a few simple home remedies to alleviate the pain.
1) Heel Pain.
Medial heel pain is primarily caused by a tight plantar fascia that pulls on the area of the heel that the tissue originates from. The tighter the tissue the more it pulls on the heel increasing pain. If this pull happens for several years you can begin to grow a heel spur. A heel spur is when bone begins to form with in the tendon attachment to the heel. It forms due to the stress being applied to the bone. These spurs can on occasion become so large that the person needs surgical intervention.
TREATMENT:
An easy way to help combat the tightness of the planter fascial area and relieve some of the tension being applied to the medial heel area is to stretch and rub the bottom of your foot. One great thing to do is to after any exercise stretch your calves as well roll out your plantar fascial area. Two ways to do this are, one use a tennis ball and step on it and roll back and forth or just stand on it for pressure therapy. A second thing to use is a small bottle of water that is frozen. Use the same techniques as the tennis ball and rub that area. These are just some simple ways to help decrease medial heel pain.
2) Plantar Fascial Pain
Plantar Fascial Pain(PFP) is very similar to that of medial heel pain. A majority of patients will have both heel pain and PFP at the same time. People who have PFP may feel more pain in the arch area of the foot. Mainly complain of arch pain when they first wake up and try to walk. This is caused by the sheets pulling or contracting the plantar fascia all night long. Pain is felt when you try to walk due to you trying to stretch the tight tissue out. In some cases you can tear this tissue causine severe pain and brusing.
TREATMENT:
In severe cases of plantar fasciatis the person will have to be in a walking boot for several weeks to allow proper healing. In less severe cases seeing a sports Chiropractor and getting proper treatment is a tremendous help. Also just as in the treatment of heel pain, massaging and rolling out the PF will help as well. Also getting a good pair of orthotics will help stabilize the foot and decrease PF tension.
3) Achilles (Achilles tendon) pain
This pain is usually felt on the posterior or back portion of your heel. It is mainly caused by an over tight Achilles tendon pulling on its attachment to the heel. In some cases you care tear the tendon off the heel requiring surgery. Many people report tightness with walking and pain upon rubbing that area. In severe cases most people have to wear flip flops in order not to put pressure on the heel area. This pain can be caused from over use injuries and or traumatic injuries.
TREATMENT:
Once again severe cases may require surgery and or placing that person in a walking cast for several weeks. For this our offices can help. With the use of our H-wave units the percussor and of course the cold laser, we have been able to decrease the inflammation with in the Achilles and help reduce pain. Also home care consisting of stretching and rubbing the calf will help as well. Some times the best care is some time off your sport to allow proper healing.
4) Top of foot pain( lace area)
The pain that most people get here is pretty severe. The pain is usually sharp and intense causing the person to limp due to the pain. This pain is usually sudden and not caused from trauma. There is usually no swelling or redness noted just sharp pain on the top of the foot.
TREATMENT:
This one is usually caused from the person wearing too tight of shoes. Tieing the laces extremely tight over the top of the foot causes the bones to approximate creating pain. The top of the foot has some small surface nerves and if these get pinched they are painful. So loosen the laces and see if that helps. If it does not then see your Chiropractor because those bones in question are jammed and need to be released to decrease pressure. A majority of the time this is a quick fix and usually does not require time away from your activities.
These are only a few foot problems that I have been seeing on a constant basis in the clinic and I hope that these simple tools will help you keep your feet healthy. If not please call our offices and let us get you out of pain. If you have any questions from this article please call us at either the Moorpark office at 805-531-1188 or the Westlake office 805-371-0737. You can also reach me through our website at www.gotcsi.com Thank you and have a fun safe summer.
Dr. Ed Green is a Sports Chiropractor who runs CSI Moorpark. He has vast experience working with Athletes for the past 10 years and has traveled the US caring for High level athletes. He also competes in the Heavy Athletic games and understands the athlete from their point of view.
Monday, March 28, 2011
CARPAL TUNNEL SYNDROME, what is it and do you have it?
Dr.Terry Weyman
“My wrist hurts. Do I have carpal tunnel syndrome?” This is one of the leading questions I am asked in my practice. In the past 10 years, carpal tunnel syndrome has become one of the most significant medical problems affecting the U.S. population. The U.S. Department of Labor reports that carpal tunnel syndrome and other repetitive motion disorders account for over 60 percent of all workplace injuries. Computer operators have joined assembly line workers, meatpackers, building tradesmen, hairstylists, dental assistants, cashiers and others as victims of repetitive strain injuries causing these disorders to be dubbed “the number one occupational hazard of the twentieth century.”
So now what? Unfortunately carpal tunnel syndrome is also one of the most over and misdiagnosed conditions along with sciatica. Carpal tunnel is defined as “a compression of the median nerve at the wrist. This compression is caused by one of two things: one, swelling of the tissue (blood vessels, nerves, fat and tendons) surrounding the nerve in a tunnel-like passage (canal) in the wrist. This swelling can be as simple as fluid retention associated with mensration, etc. The second possible cause is a collapse of one or more of the carpal bones compressing the median nerve. This collapse can be the result of an injury (landing on your outstretched hand and bending your wrist backwards or any forced hyperextension wrist injury) or from sustained pressure from activities like typing/keypunching, chopping, hammering or pushing. The symptoms include pain, weakness and numbness in the thumb and first finger (pointer finger), and could involve the second finger (middle finger). These are the only locations of symptoms if the diagnosis is carpal tunnel syndrome. If the pain, numbness and/or weakness are in the entire hand, outside of the hand, in the forearm, or if you also experience pain in the cervical spine then another diagnosis must be made. A complete exam, along with specific x-rays, is helpful in making the proper diagnosis.
There are many ways to treat carpal tunnel syndrome depending on the severity, among other considerations. In most cases, Chiropractic adjustments of the carpal bones performed in a specific manner can be very effective in relieving the pressure on the median nerve. Specific biomechanical adjustments coupled with soft tissue techniques, such as ART (Active Release Technique), have experienced a success rate of 80% and above (according to an independent study performed in Colorado Springs, Colorado in 1999). Specific exercises to strength the weakened tissue should complete the treatment protocol.
Some physicians may prescribe medication and /or inject cortico-steriods which may temporarily alleviate pain and swelling. However, it often does not treat the actual problem and the symptoms may return. Surgery may be recommended in extreme cases, but surgery may lead to scarring of the transverse ligament, as well as creating instability of the carpal (wrist) structure. The scarring can further irritate the median nerve causing the symptoms to return. Since surgery only has a success rate of up to 13%, all other means of treatment should be exhausted prior to consent.
As one of the most widespread occupational hazards, carpal tunnel syndrome is painful and debilitating. Specific Chiropractic manipulation is proven to be one of the most effective methods of treatment, and early treatment will lead to a quicker and easier recovery. Regardless of which treatment is used, full recovery will only come about by avoiding stressful situations and changing work ergonomics and habits. Seek advise from your Chiropractor, Doctor, therapist, nurse practioner or your company ergonomics specialist.
Dr. Terry Weyman is a Sports Chiropractor who specializes in the active person. He is the owner of the Chiropractic Sports Institute with offices in Westlake Village, Ca and Moorpark, Ca. For more information you can visit our website at www.gotcsi.com
“My wrist hurts. Do I have carpal tunnel syndrome?” This is one of the leading questions I am asked in my practice. In the past 10 years, carpal tunnel syndrome has become one of the most significant medical problems affecting the U.S. population. The U.S. Department of Labor reports that carpal tunnel syndrome and other repetitive motion disorders account for over 60 percent of all workplace injuries. Computer operators have joined assembly line workers, meatpackers, building tradesmen, hairstylists, dental assistants, cashiers and others as victims of repetitive strain injuries causing these disorders to be dubbed “the number one occupational hazard of the twentieth century.”
So now what? Unfortunately carpal tunnel syndrome is also one of the most over and misdiagnosed conditions along with sciatica. Carpal tunnel is defined as “a compression of the median nerve at the wrist. This compression is caused by one of two things: one, swelling of the tissue (blood vessels, nerves, fat and tendons) surrounding the nerve in a tunnel-like passage (canal) in the wrist. This swelling can be as simple as fluid retention associated with mensration, etc. The second possible cause is a collapse of one or more of the carpal bones compressing the median nerve. This collapse can be the result of an injury (landing on your outstretched hand and bending your wrist backwards or any forced hyperextension wrist injury) or from sustained pressure from activities like typing/keypunching, chopping, hammering or pushing. The symptoms include pain, weakness and numbness in the thumb and first finger (pointer finger), and could involve the second finger (middle finger). These are the only locations of symptoms if the diagnosis is carpal tunnel syndrome. If the pain, numbness and/or weakness are in the entire hand, outside of the hand, in the forearm, or if you also experience pain in the cervical spine then another diagnosis must be made. A complete exam, along with specific x-rays, is helpful in making the proper diagnosis.
There are many ways to treat carpal tunnel syndrome depending on the severity, among other considerations. In most cases, Chiropractic adjustments of the carpal bones performed in a specific manner can be very effective in relieving the pressure on the median nerve. Specific biomechanical adjustments coupled with soft tissue techniques, such as ART (Active Release Technique), have experienced a success rate of 80% and above (according to an independent study performed in Colorado Springs, Colorado in 1999). Specific exercises to strength the weakened tissue should complete the treatment protocol.
Some physicians may prescribe medication and /or inject cortico-steriods which may temporarily alleviate pain and swelling. However, it often does not treat the actual problem and the symptoms may return. Surgery may be recommended in extreme cases, but surgery may lead to scarring of the transverse ligament, as well as creating instability of the carpal (wrist) structure. The scarring can further irritate the median nerve causing the symptoms to return. Since surgery only has a success rate of up to 13%, all other means of treatment should be exhausted prior to consent.
As one of the most widespread occupational hazards, carpal tunnel syndrome is painful and debilitating. Specific Chiropractic manipulation is proven to be one of the most effective methods of treatment, and early treatment will lead to a quicker and easier recovery. Regardless of which treatment is used, full recovery will only come about by avoiding stressful situations and changing work ergonomics and habits. Seek advise from your Chiropractor, Doctor, therapist, nurse practioner or your company ergonomics specialist.
Dr. Terry Weyman is a Sports Chiropractor who specializes in the active person. He is the owner of the Chiropractic Sports Institute with offices in Westlake Village, Ca and Moorpark, Ca. For more information you can visit our website at www.gotcsi.com
The snow continues to fall, is your body ready for the last minute trip?
Dr.Terry Weyman
With all of the storms that keep pounding California, ski resorts are bousting record snow falls. Mammoth received over 185” in 20 days and snow summit has a base of several feet which is the most they have had in years. With all of this “white gold” most athletes can’t wait to head to the hills. However, as with any sport, preparation is the key to success. Without it, you will increase the risk of injury as well as limit your time on the snow. Most of us know how important it is to have a regular exercise routine for basic health, yet that task becomes more difficult as we get older and busier in our daily lives.
As the price of lift tickets and accommodations increase, you will want to prepare for your ski trips to insure that your investment pays off. You will need cardiovascular endurance as well as full body strength. Most of us hit the slopes and plan on skiing all day, even if it's been months or years since we last skiied. By afternoon, you're so tired you lose focus and this is often when injuries and accidents are most likely to happen.
To prepare your heart and body for all day skiing, your cardio program should include 3-5 days each week of your favorite activity (the best for skiing include running, Stairmaster, cycling, strong hiking, rollerblading and sports specific training). Try to have a variety of workouts (listed below are examples of different workouts that you can use) lasting from 20-45 minutes. As you get closer to your trip, you can also add time to one of the workouts so that you have one long workout each week. It is best to hire a certified trainer to customize your training, however, if you are unable, the below examples area good guideline.
Workout 1: Interval training (stairstepping 4-5 sets with bursts of high intensity-recovery training), 20-30 minutes
Workout 2: Medium pace workout (average wt, 3 sets with reps of 15-20), 40 minutes
Workout 3: Short, intense workout (heavy wt, hard work, 1-3 sets wit reps of 2-6 speed and quickness training), 20 minutes
Workout 4: Medium pace workout, 45 minutes
Workout 5: Long, slow workout (endurance training), 60 minutes
Build Your Strength
What makes skiing such a great exercise is that is uses all of your muscle groups. However, some muscles are used more than others and those are the ones you want to concentrate on when it comes to your strength workouts. Skiing involves:
1. Quadriceps: The quads are possible the most used muscles in skiing. These muscles hold you in position as you ski, and they also provide protection for your knees. Great exercises for the quads include squats, leg presses and lunges.
2. Hamstrings & Glutes: When skiing downhill, you typically hold your body in a flexed position--meaning you're leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hams and glutes with deadlifts, leg curls and lunges.
3. Inner/Outer Thighs: Your inner thighs work very hard to keep your skis together. Your outer thighs keep your body stable and help you steer. Work these muscles with side lunges, inner thigh squeezes and leg lifts.
4. Calves: Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don't fall over (your ski boots help too). You can work this muscle by doing seated calf raises.
5. Abs, back and CORE: Because you're in a flexed position, bent over, your back has to work to hold your body in that position. Your abs help in that endeavor while also protecting your spine. Your lats get involved as you ski on a flat surface or uphill, using your poles for leverage. Work these muscles with exercises like bicycles, woodchops, back extensions, lat pulldowns and dumbbell rows.
6. Arms: Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps (barbell or dumbbell curls) and triceps (try dips or dumbbell extensions).
Injuries to your back and knees can be minimized by engaging in an active exercise program that is specific to snow skiing. Take care of your body and it will take care of you while you are enjoying the great outdoors. You are tuning up your muscles, don't forget to tune up your structure. WHENEVER, you start or change your workout routine, see your Sports Chiropractor first to align the structure so your muscles will have the RIGHT pattern to follow!
Dr. Terry Weyman is the owner of Chiropractic Sports Institute. There are two offices to better serve you. One in Westlake Village, Ca and the other in Moorpark, Ca. For more information on CSI go to their website at www.gotcsi.com.
With all of the storms that keep pounding California, ski resorts are bousting record snow falls. Mammoth received over 185” in 20 days and snow summit has a base of several feet which is the most they have had in years. With all of this “white gold” most athletes can’t wait to head to the hills. However, as with any sport, preparation is the key to success. Without it, you will increase the risk of injury as well as limit your time on the snow. Most of us know how important it is to have a regular exercise routine for basic health, yet that task becomes more difficult as we get older and busier in our daily lives.
As the price of lift tickets and accommodations increase, you will want to prepare for your ski trips to insure that your investment pays off. You will need cardiovascular endurance as well as full body strength. Most of us hit the slopes and plan on skiing all day, even if it's been months or years since we last skiied. By afternoon, you're so tired you lose focus and this is often when injuries and accidents are most likely to happen.
To prepare your heart and body for all day skiing, your cardio program should include 3-5 days each week of your favorite activity (the best for skiing include running, Stairmaster, cycling, strong hiking, rollerblading and sports specific training). Try to have a variety of workouts (listed below are examples of different workouts that you can use) lasting from 20-45 minutes. As you get closer to your trip, you can also add time to one of the workouts so that you have one long workout each week. It is best to hire a certified trainer to customize your training, however, if you are unable, the below examples area good guideline.
Workout 1: Interval training (stairstepping 4-5 sets with bursts of high intensity-recovery training), 20-30 minutes
Workout 2: Medium pace workout (average wt, 3 sets with reps of 15-20), 40 minutes
Workout 3: Short, intense workout (heavy wt, hard work, 1-3 sets wit reps of 2-6 speed and quickness training), 20 minutes
Workout 4: Medium pace workout, 45 minutes
Workout 5: Long, slow workout (endurance training), 60 minutes
Build Your Strength
What makes skiing such a great exercise is that is uses all of your muscle groups. However, some muscles are used more than others and those are the ones you want to concentrate on when it comes to your strength workouts. Skiing involves:
1. Quadriceps: The quads are possible the most used muscles in skiing. These muscles hold you in position as you ski, and they also provide protection for your knees. Great exercises for the quads include squats, leg presses and lunges.
2. Hamstrings & Glutes: When skiing downhill, you typically hold your body in a flexed position--meaning you're leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hams and glutes with deadlifts, leg curls and lunges.
3. Inner/Outer Thighs: Your inner thighs work very hard to keep your skis together. Your outer thighs keep your body stable and help you steer. Work these muscles with side lunges, inner thigh squeezes and leg lifts.
4. Calves: Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don't fall over (your ski boots help too). You can work this muscle by doing seated calf raises.
5. Abs, back and CORE: Because you're in a flexed position, bent over, your back has to work to hold your body in that position. Your abs help in that endeavor while also protecting your spine. Your lats get involved as you ski on a flat surface or uphill, using your poles for leverage. Work these muscles with exercises like bicycles, woodchops, back extensions, lat pulldowns and dumbbell rows.
6. Arms: Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps (barbell or dumbbell curls) and triceps (try dips or dumbbell extensions).
Injuries to your back and knees can be minimized by engaging in an active exercise program that is specific to snow skiing. Take care of your body and it will take care of you while you are enjoying the great outdoors. You are tuning up your muscles, don't forget to tune up your structure. WHENEVER, you start or change your workout routine, see your Sports Chiropractor first to align the structure so your muscles will have the RIGHT pattern to follow!
Dr. Terry Weyman is the owner of Chiropractic Sports Institute. There are two offices to better serve you. One in Westlake Village, Ca and the other in Moorpark, Ca. For more information on CSI go to their website at www.gotcsi.com.
Friday, March 4, 2011
SUPER JUICE- for better performance
Lately, I have been heavily involved with Motocross and Action sports. In order to make quick decisions as well as maintaining a high level of anerobic/aerobic is critical. With qualifiers, Semis and final events going on in the same day, the athletes core temperatures can rise over 100 degree. Clearly, it is of critical importance that proper hydration and nutrition be applied before, during, and after competition.
Throughout my twenty plus years in this areana I have been given many sample sports drinks, energy bars, herbal formulas, and vitamin preparations which, in turn, I would try on myself as well as some of my athletes. Years ago a friend of mine, Dr. Tim Brown, came up with a formula that today still stands as one of the best drinks to rehydrate and replenish. Through his own research and self-experimentation in beach Volleyball evolved a fresh, live, pure alternative energy drink, he called it "Super Juice".
The formula for the “Super Juice” is surprisingly simple. It consists of 2/3 fresh carrot juice combined with equal parts of fresh pressed celery, beet, bell pepper, and apple juices. We instruct the athletes to consume 8-10 ounces fresh spring water while our staff presses the whole fruit and vegetable mix on a per serving basis. Our serving size is 6-8 ounces of “Super Juice” between matches. This “water then juice” combination is our fluid-electrolyte replacement application. At the day’s end, on the way to the hotel or airport, we would give the players 16-20 ounces of the juice without water for carbohydrate replenishment purposes.
Analysis of our Super Juice reveals that it contains high amounts of the antioxidents beta carotine and vitamin C. It also contains the important minerals calcium, magnesium, sodium, potassium, and chloride with trace amounts of zinc, copper, iron, and manganese. Finally, the blend includes small amounts of the entire B-complex.
The athletes who drink Super Juice have experienced no gastric problems; the positive response from the athletes has far exceeded our expectations.
Dr.Terry Weyman has been involved with High Action sports from the Olympics to the X-Games for over 20 years. He can be reached at www.gotcsi.com
Throughout my twenty plus years in this areana I have been given many sample sports drinks, energy bars, herbal formulas, and vitamin preparations which, in turn, I would try on myself as well as some of my athletes. Years ago a friend of mine, Dr. Tim Brown, came up with a formula that today still stands as one of the best drinks to rehydrate and replenish. Through his own research and self-experimentation in beach Volleyball evolved a fresh, live, pure alternative energy drink, he called it "Super Juice".
The formula for the “Super Juice” is surprisingly simple. It consists of 2/3 fresh carrot juice combined with equal parts of fresh pressed celery, beet, bell pepper, and apple juices. We instruct the athletes to consume 8-10 ounces fresh spring water while our staff presses the whole fruit and vegetable mix on a per serving basis. Our serving size is 6-8 ounces of “Super Juice” between matches. This “water then juice” combination is our fluid-electrolyte replacement application. At the day’s end, on the way to the hotel or airport, we would give the players 16-20 ounces of the juice without water for carbohydrate replenishment purposes.
Analysis of our Super Juice reveals that it contains high amounts of the antioxidents beta carotine and vitamin C. It also contains the important minerals calcium, magnesium, sodium, potassium, and chloride with trace amounts of zinc, copper, iron, and manganese. Finally, the blend includes small amounts of the entire B-complex.
The athletes who drink Super Juice have experienced no gastric problems; the positive response from the athletes has far exceeded our expectations.
Dr.Terry Weyman has been involved with High Action sports from the Olympics to the X-Games for over 20 years. He can be reached at www.gotcsi.com
Tuesday, February 22, 2011
How to reduce inflammation through diet and supplementation
By Dr. Terry Weyman
We all suffer in various degrees of inflammatory pain. However, in the world of high level athletics or business, the pain can interfere with our performance not only on the physical level but the mental as well. Each of us needs to focus on reducing our individual inflammation issues and diet is a great way to start. Every ounce of energy spent doing another physical task is lost and can’t be used for performance output. Let’s look at which foods can increase inflammation and which ones will help decrease inflammation.
When you’re on the road, training/competing or trying to recover from an injury there are foods you want to avoid no matter how deep the temptation. These foods will increase the biochemical response which in turn slows the healing time. You also risk the injury not healing properly and creating a chronic condition.
• All Grains and Grain products- including white bread, pasta, wheat bread, pretzels, cereals, crackers and any product made with grains or flours from grains. This also includes most deserts and packaged foods.
Why grains? Most people think about “carbo loading” prior to training or competition, but consider that “modern grains” have only been consumed for a short time in the history of man kind and with chemical additives, seem to affect our body and its ability to heal. In history, grains were left for livestock and not consumed. Most grains now contain Gluten, Hydrogenated Fats, Vegetable Oil and Refined Sugar. Gluten and Lectins (sugar protein) both can cause digestive system inflammation as well as many other biochemical conditions that can lead to poor digestion, absorption and nutritional gain.
• Trans Fats (partially hydrogenated oils)- these are found in margarine, deep fried foods and most packaged foods.
• Seed and vegetable oils- anything with corn or seed oil, such as safflower oil, sunflower oil, peanut oil or soybean oil. Foods such as mayonnaise, tartar sauce, margarine and most salad dressings.
For the same reasons above with grains, these oils can impede the digestive system and cause numerous conditions ranging from Celiac disease to athletic induced headaches.
• Soda and sugar- sugar will always increase inflammation and bacteria growth. Stay away from any drink in a can!
• Dairy- all dairy products increase both inflammation and mucus which impedes the healing process
• Meat, eggs and fish that are grain fed- Look for free range
Now that I have ruined your, day lets look at how to heal your body and get maximum performance out of your living system. My goal is to heal you faster and make you perform better than you have ever performed in your life.
• All fruits and Vegetables- the more raw, the better
• Red and Sweet potatoes- Eaten with protein is even better
• Fresh, free-range fish- Avoid farm raised fish and catfish since they have elevated Omega 6 fatty acids. Free range fish and better yet, cold water fish have high levels of Omega 3 fatty acids which are the good Omegas and decrease inflammation.
• Meat, Chicken, eggs from GRASS fed animals. Look for free range. Wild game are the best since we know they eat grass and have a leaner meat.
• Omega 3 eggs • Raw Nuts- Great snake food, such as almonds, cashews, pistachios, macadamia, walnuts and brazil nuts for the enriched fiber and essential oils
• Spices- such as ginger, garlic, oregano, fennel, red chili pepper, turmeric, basil, rosemary, etc
• Oils and Fats- moderate amounts of organic butter, coconut oil and extra virgin olive oil
• Salad Dressing choices- extra virgin olive oil, balsamic vinegar, mustard dressing along with spices.
• Beverages- water, organic green tea. If you must drink alcohol go for red wine or a stout beer.
Basic plan for meals, look at protein as your basis and start the day with an Omega-3 egg omelets, steel cut oatmeal with ground up chia seeds, raisins, berries or brown sugar. Meal shakes with fresh fruit. Mid day have your chicken and fish and snack on fresh fruit, nuts, yogurt or fresh fruit shakes.
Limit your evening meals to fresh fish and keep it light since most of your digestion is done earlier in the day. Try and eat prior to 6:30pm as well, so the food does not sit in your digestion track all night. You will sleep better and not gain those unwanted pounds.
If you are unable to eat correctly or you’re in training and need a little extra help due to the strain on your system then supplement your diet with the following:
• A Good Pharmaceutical Multivitamin and Mineral without iron
• Vitamin D3
• EPA/DHA Omega 3 fish oils. Make sure they are pure from pesticides and are made from cold water fish that is free range
• Calcium/Magnesium combo
Prior to competition:
• Take a probiotic supplement to help digestive enzymes process to get the food to your muscles
• Take a joint supplement a week before to bring extra nutrients to your joints (Glucosamine and Chondroitin sulfate)
Post Competition
• Take a proteolytic Enzyme to help degrade the proteins that can be produced in excess after an acute injury
• Calcium/Magnesium to reduce muscle spasms
• Fish Oils to reduce inflammation
The statement, “you are what you eat” is a true statement. You would never put junk gas in your race car yet you would be surprised what some athletes put in their body. How much better would they heal or perform if they followed the simple rules laid out above? Eat well, compete hard and recover fully.
Dr.Terry Weyman is the owner of Chiropractic Sports Institute. You can reach him or purchase any of the above supplements on his website www.gotcsi.com and he can be followed on twitter at DrTerryW.
We all suffer in various degrees of inflammatory pain. However, in the world of high level athletics or business, the pain can interfere with our performance not only on the physical level but the mental as well. Each of us needs to focus on reducing our individual inflammation issues and diet is a great way to start. Every ounce of energy spent doing another physical task is lost and can’t be used for performance output. Let’s look at which foods can increase inflammation and which ones will help decrease inflammation.
When you’re on the road, training/competing or trying to recover from an injury there are foods you want to avoid no matter how deep the temptation. These foods will increase the biochemical response which in turn slows the healing time. You also risk the injury not healing properly and creating a chronic condition.
• All Grains and Grain products- including white bread, pasta, wheat bread, pretzels, cereals, crackers and any product made with grains or flours from grains. This also includes most deserts and packaged foods.
Why grains? Most people think about “carbo loading” prior to training or competition, but consider that “modern grains” have only been consumed for a short time in the history of man kind and with chemical additives, seem to affect our body and its ability to heal. In history, grains were left for livestock and not consumed. Most grains now contain Gluten, Hydrogenated Fats, Vegetable Oil and Refined Sugar. Gluten and Lectins (sugar protein) both can cause digestive system inflammation as well as many other biochemical conditions that can lead to poor digestion, absorption and nutritional gain.
• Trans Fats (partially hydrogenated oils)- these are found in margarine, deep fried foods and most packaged foods.
• Seed and vegetable oils- anything with corn or seed oil, such as safflower oil, sunflower oil, peanut oil or soybean oil. Foods such as mayonnaise, tartar sauce, margarine and most salad dressings.
For the same reasons above with grains, these oils can impede the digestive system and cause numerous conditions ranging from Celiac disease to athletic induced headaches.
• Soda and sugar- sugar will always increase inflammation and bacteria growth. Stay away from any drink in a can!
• Dairy- all dairy products increase both inflammation and mucus which impedes the healing process
• Meat, eggs and fish that are grain fed- Look for free range
Now that I have ruined your, day lets look at how to heal your body and get maximum performance out of your living system. My goal is to heal you faster and make you perform better than you have ever performed in your life.
• All fruits and Vegetables- the more raw, the better
• Red and Sweet potatoes- Eaten with protein is even better
• Fresh, free-range fish- Avoid farm raised fish and catfish since they have elevated Omega 6 fatty acids. Free range fish and better yet, cold water fish have high levels of Omega 3 fatty acids which are the good Omegas and decrease inflammation.
• Meat, Chicken, eggs from GRASS fed animals. Look for free range. Wild game are the best since we know they eat grass and have a leaner meat.
• Omega 3 eggs • Raw Nuts- Great snake food, such as almonds, cashews, pistachios, macadamia, walnuts and brazil nuts for the enriched fiber and essential oils
• Spices- such as ginger, garlic, oregano, fennel, red chili pepper, turmeric, basil, rosemary, etc
• Oils and Fats- moderate amounts of organic butter, coconut oil and extra virgin olive oil
• Salad Dressing choices- extra virgin olive oil, balsamic vinegar, mustard dressing along with spices.
• Beverages- water, organic green tea. If you must drink alcohol go for red wine or a stout beer.
Basic plan for meals, look at protein as your basis and start the day with an Omega-3 egg omelets, steel cut oatmeal with ground up chia seeds, raisins, berries or brown sugar. Meal shakes with fresh fruit. Mid day have your chicken and fish and snack on fresh fruit, nuts, yogurt or fresh fruit shakes.
Limit your evening meals to fresh fish and keep it light since most of your digestion is done earlier in the day. Try and eat prior to 6:30pm as well, so the food does not sit in your digestion track all night. You will sleep better and not gain those unwanted pounds.
If you are unable to eat correctly or you’re in training and need a little extra help due to the strain on your system then supplement your diet with the following:
• A Good Pharmaceutical Multivitamin and Mineral without iron
• Vitamin D3
• EPA/DHA Omega 3 fish oils. Make sure they are pure from pesticides and are made from cold water fish that is free range
• Calcium/Magnesium combo
Prior to competition:
• Take a probiotic supplement to help digestive enzymes process to get the food to your muscles
• Take a joint supplement a week before to bring extra nutrients to your joints (Glucosamine and Chondroitin sulfate)
Post Competition
• Take a proteolytic Enzyme to help degrade the proteins that can be produced in excess after an acute injury
• Calcium/Magnesium to reduce muscle spasms
• Fish Oils to reduce inflammation
The statement, “you are what you eat” is a true statement. You would never put junk gas in your race car yet you would be surprised what some athletes put in their body. How much better would they heal or perform if they followed the simple rules laid out above? Eat well, compete hard and recover fully.
Dr.Terry Weyman is the owner of Chiropractic Sports Institute. You can reach him or purchase any of the above supplements on his website www.gotcsi.com and he can be followed on twitter at DrTerryW.
Tuesday, February 8, 2011
Financial stress, can affect your health!
With the news flashing every day "economic crisis" or "The economy is in meltdown" its no wonder our bodies are in retreat and stressed out. SO, you can either hide and hope things return back to "normal" or get educated, adjusted and eat healthy to keep your brain and body in top working order. My goal is to educate you all and keep giving your mind things to think about. One of my patients, Sean Burr, has some great ideas and insight on the job and housing market I wanted to share with you. In keeping you educated different issues that may affect your health, keeping you thinking on positive solutions instead of negative reactions my goal is to help you stay on track. My job is to take the stress out of your body and keep your nervous system working at its optimum so you can lead a productive and healthy life!
According to Mr. Burr, "What will it take for the housing market and employment to really improve? It really boils down to the two greatest economic factors of all: supply and demand."
"What needs to happen in the labor market? Ideally, a swift rise in consumer demand for goods and services in 2011 spurs businesses to hire, with no need for another costly federal stimulus. About 125,000 people enter the U.S. labor force every month, so job creation needs to hit that level just to tread water in terms of employment–to-population ratio. Data from the Brookings Institution shows that 280,000 new positions emerged monthly at the peak of job creation in the 2000s. Back in 1994, the economy was creating an average of 321,000 new jobs a month.1
As 2010 drew to a close, our economy wasn’t anywhere near that. According to the Labor Department, 71,000 new non-farm jobs were created in November and 103,000 new non-farm jobs in December. Last month, the government said that private payrolls grew by 113,000 (297,000 according to payroll services provider ADP). Yet the December report also indicated a 1.3 million month-over-month rise in the population of discouraged workers who had simply stopped seeking jobs.2
On December 7, Federal Reserve chairman Ben Bernanke told the Senate Budget Committee that while we were seeing a “self-sustaining” economic recovery, the jobless rate would likely remain elevated through 2015 or 2016.3
Perhaps 2011 could be better than we expect. A Manpower Inc. survey of employers in December found that 73% foresaw no change in the pace of hiring at their firms for the first quarter of 2011. However, the survey did find that seasonally adjusted (read: net) hiring was projected to rise from 5% in the past quarter to 9% in 1Q 2011.4 That represents a significant jump in net hiring and suggests either the perception or reality of rising demand in some industries.
The Bureau of Economic Analysis recently reported a 3.4% year-over-year rise in disposable personal incomes for 3Q 2010, which would seem to promote a consumer spending increase. Federal Reserve data showed consumer credit card debt ticking back up by 0.6% in September and 1.7% in October after months of decreases; this is another potential sign of a rebound in consumer spending and consumer confidence.5
What needs to happen in real estate? Well, two key factors do seem to be in place to encourage a rebound. Interest rates on 30-year conventional home loans are still below 5%; compare that with 9.4% as recently as the early part of 1989. The Standard & Poor’s/Case-Shiller Home Price Index tells us that existing home prices dropped 29.6% between July 2006 and October 2010, and some analysts see them falling further.6,7 But two cold, hard facts remain in the way of a recovery.
· You can’t buy a home if you don’t have a job. Unemployment and its cousin underemployment represent the biggest drag on the real estate market - thwarting purchases, reducing demand, and hastening delinquencies and foreclosures.
· You can’t readily sell your home if it is “underwater”. The latest CoreLogic Inc. data shows that 22.5% of U.S. homeowners owe more than their residences are worth.7
During 2009-2010, any sense of momentum or recovery seemed a product of government intervention. The homebuyer tax credit led to a spike in sales, then a reversal. Turning from the month-to-month “weather” of the real estate market to year-over-year numbers, you would think things couldn’t get any worse: according to the latest figures (November), existing home sales were down 27.9% year-over-year and new home sales down 21.2% from 12 months before.8
However, some of the “weather” bears studying; things did get sunnier during 2010 in some respects. Mortgage rates didn’t rocket north when the Fed ended its campaign to buy mortgage-backed securities last March. (The European debt crisis had an effect.) Existing home sales rose by 5.6% in November, and the rate of new home purchases also improved by 5.5%. Pending home sales, as tracked by the National Association of Realtors, were up a record 10.4% in October and up another 3.5% for November.8,9
Ideally, 2011 brings some kind of sweet spot for the residential real estate sector where job creation ramps up while mortgage rates remain historically low for a few months. That could contribute nicely toward a recovery in the sector in 2012."
I welcome any contributions to our blog that will keep people educated in the things that affect our health. We are not a financial institution but a wellness institution. But if you were able to get some information that helps you relax and stay educated then our goal is complete. Don't think of What we do at CSI as a luxury, but a necessity. Without your body working you can't function.
For more info on Mr. Sean Burr he can be contacted at www.burrfinancial.com
For more information on Dr. Terry Weyman or CSI go to our website at www.gotcsi.com
According to Mr. Burr, "What will it take for the housing market and employment to really improve? It really boils down to the two greatest economic factors of all: supply and demand."
"What needs to happen in the labor market? Ideally, a swift rise in consumer demand for goods and services in 2011 spurs businesses to hire, with no need for another costly federal stimulus. About 125,000 people enter the U.S. labor force every month, so job creation needs to hit that level just to tread water in terms of employment–to-population ratio. Data from the Brookings Institution shows that 280,000 new positions emerged monthly at the peak of job creation in the 2000s. Back in 1994, the economy was creating an average of 321,000 new jobs a month.1
As 2010 drew to a close, our economy wasn’t anywhere near that. According to the Labor Department, 71,000 new non-farm jobs were created in November and 103,000 new non-farm jobs in December. Last month, the government said that private payrolls grew by 113,000 (297,000 according to payroll services provider ADP). Yet the December report also indicated a 1.3 million month-over-month rise in the population of discouraged workers who had simply stopped seeking jobs.2
On December 7, Federal Reserve chairman Ben Bernanke told the Senate Budget Committee that while we were seeing a “self-sustaining” economic recovery, the jobless rate would likely remain elevated through 2015 or 2016.3
Perhaps 2011 could be better than we expect. A Manpower Inc. survey of employers in December found that 73% foresaw no change in the pace of hiring at their firms for the first quarter of 2011. However, the survey did find that seasonally adjusted (read: net) hiring was projected to rise from 5% in the past quarter to 9% in 1Q 2011.4 That represents a significant jump in net hiring and suggests either the perception or reality of rising demand in some industries.
The Bureau of Economic Analysis recently reported a 3.4% year-over-year rise in disposable personal incomes for 3Q 2010, which would seem to promote a consumer spending increase. Federal Reserve data showed consumer credit card debt ticking back up by 0.6% in September and 1.7% in October after months of decreases; this is another potential sign of a rebound in consumer spending and consumer confidence.5
What needs to happen in real estate? Well, two key factors do seem to be in place to encourage a rebound. Interest rates on 30-year conventional home loans are still below 5%; compare that with 9.4% as recently as the early part of 1989. The Standard & Poor’s/Case-Shiller Home Price Index tells us that existing home prices dropped 29.6% between July 2006 and October 2010, and some analysts see them falling further.6,7 But two cold, hard facts remain in the way of a recovery.
· You can’t buy a home if you don’t have a job. Unemployment and its cousin underemployment represent the biggest drag on the real estate market - thwarting purchases, reducing demand, and hastening delinquencies and foreclosures.
· You can’t readily sell your home if it is “underwater”. The latest CoreLogic Inc. data shows that 22.5% of U.S. homeowners owe more than their residences are worth.7
During 2009-2010, any sense of momentum or recovery seemed a product of government intervention. The homebuyer tax credit led to a spike in sales, then a reversal. Turning from the month-to-month “weather” of the real estate market to year-over-year numbers, you would think things couldn’t get any worse: according to the latest figures (November), existing home sales were down 27.9% year-over-year and new home sales down 21.2% from 12 months before.8
However, some of the “weather” bears studying; things did get sunnier during 2010 in some respects. Mortgage rates didn’t rocket north when the Fed ended its campaign to buy mortgage-backed securities last March. (The European debt crisis had an effect.) Existing home sales rose by 5.6% in November, and the rate of new home purchases also improved by 5.5%. Pending home sales, as tracked by the National Association of Realtors, were up a record 10.4% in October and up another 3.5% for November.8,9
Ideally, 2011 brings some kind of sweet spot for the residential real estate sector where job creation ramps up while mortgage rates remain historically low for a few months. That could contribute nicely toward a recovery in the sector in 2012."
I welcome any contributions to our blog that will keep people educated in the things that affect our health. We are not a financial institution but a wellness institution. But if you were able to get some information that helps you relax and stay educated then our goal is complete. Don't think of What we do at CSI as a luxury, but a necessity. Without your body working you can't function.
For more info on Mr. Sean Burr he can be contacted at www.burrfinancial.com
For more information on Dr. Terry Weyman or CSI go to our website at www.gotcsi.com
Eat for the Seasons for Maximum OUTPUT
By. Dr. Shari Phillips, LAc
The most basic foundation of good health and longevity is nutrition. Nutrition is the one thing that the majority of us have full control over and thus can make a conscious decision of what we eat on a meal to meal basis. However, the simplicity of nutrition is often overlooked, as many of us lead a busy lifestyle, which often results in grabbing food on the run. Although many “fast food” institutions now have an improved selection of healthy snacks and offerings than ever before, we still miss the simplicity of what to eat and when.
Eating within the seasons, is a 3000 year old philosophy founded in Chinese Medicine and is a basic rule of thumb to provide proper nutrition. This philosophy is based on eating foods that are nourishing to the body within each particular season, keeping the body’s immune system sharp and able to fight any flu or cold that tries to invade. Additionally, the Chinese have also discovered that each food has an “energetic” temperature as well, which make certain foods more appropriate to eat in a variety of ways to provide optimum health.
For example, when you have a flu or cold and you are lacking in energy, the body needs foods that are easy to digest and supportive to the immune system while the body continues to fight the illness. Do you recall when your Mom or Grandmother suggested a good bowl of chicken soup when you were feeling low? Chicken soup is exactly what the body needs to fight a flu or cold. Chicken itself has a “warm” energetic nature that also helps keep the body warm while trying to fighting the pathogen. Additionally, the broth in the soup supports easy digestion, while the noodles and light vegetables nourish the brain and body with the correct amount of nutrients. Eating in this manner, combined with good rest and adequate fluids, speeds the body’s recover and helps strengthen your immunity.
The concept of eating within the seasons not only ensures that the body gets the nourishment it needs during a particular season, but also provides a “preventative” measure to keep one healthy from season to season.
In Chinese Medicine, each season has an associated organ:(how can a belief that has lasted 10,000+ years be too far off?)
Fall = Lung Winter = Kidneys
Spring = Liver Summer = spleen and stomach
Although the seasons are sometimes “blurred” here in Southern California, and we often enjoy a warm, sunny day, it is very important to continue to eat foods that are warm and nourishing, as February is still a “winter” month. Foods like soups and stews, root vegetables (carrots, yams, onions, potatoes, beets and parsnips, etc) are still the best choice during this season versus choosing foods that have a “cold” energetic nature, such as salads and some fruits. Yogurts, ice cream, cold smoothies, salads and certain fruits, are best reserved for summer, when the days are hot and our bodies naturally desire foods with an energetic cooling nature.
Food is medicine, so choose wisely to ensure optimum health!
Shari Phillips is a highly decorated Acupuncturist who originally practiced in Toronto, Canada. She has post graduate degrees in Cardiology, Nutrition, Orthopedics and Womens health. She practices next to CSI in Westlake, Ca. For more info@shariphillipsacupuncture.com
The most basic foundation of good health and longevity is nutrition. Nutrition is the one thing that the majority of us have full control over and thus can make a conscious decision of what we eat on a meal to meal basis. However, the simplicity of nutrition is often overlooked, as many of us lead a busy lifestyle, which often results in grabbing food on the run. Although many “fast food” institutions now have an improved selection of healthy snacks and offerings than ever before, we still miss the simplicity of what to eat and when.
Eating within the seasons, is a 3000 year old philosophy founded in Chinese Medicine and is a basic rule of thumb to provide proper nutrition. This philosophy is based on eating foods that are nourishing to the body within each particular season, keeping the body’s immune system sharp and able to fight any flu or cold that tries to invade. Additionally, the Chinese have also discovered that each food has an “energetic” temperature as well, which make certain foods more appropriate to eat in a variety of ways to provide optimum health.
For example, when you have a flu or cold and you are lacking in energy, the body needs foods that are easy to digest and supportive to the immune system while the body continues to fight the illness. Do you recall when your Mom or Grandmother suggested a good bowl of chicken soup when you were feeling low? Chicken soup is exactly what the body needs to fight a flu or cold. Chicken itself has a “warm” energetic nature that also helps keep the body warm while trying to fighting the pathogen. Additionally, the broth in the soup supports easy digestion, while the noodles and light vegetables nourish the brain and body with the correct amount of nutrients. Eating in this manner, combined with good rest and adequate fluids, speeds the body’s recover and helps strengthen your immunity.
The concept of eating within the seasons not only ensures that the body gets the nourishment it needs during a particular season, but also provides a “preventative” measure to keep one healthy from season to season.
In Chinese Medicine, each season has an associated organ:(how can a belief that has lasted 10,000+ years be too far off?)
Fall = Lung Winter = Kidneys
Spring = Liver Summer = spleen and stomach
Although the seasons are sometimes “blurred” here in Southern California, and we often enjoy a warm, sunny day, it is very important to continue to eat foods that are warm and nourishing, as February is still a “winter” month. Foods like soups and stews, root vegetables (carrots, yams, onions, potatoes, beets and parsnips, etc) are still the best choice during this season versus choosing foods that have a “cold” energetic nature, such as salads and some fruits. Yogurts, ice cream, cold smoothies, salads and certain fruits, are best reserved for summer, when the days are hot and our bodies naturally desire foods with an energetic cooling nature.
Food is medicine, so choose wisely to ensure optimum health!
Shari Phillips is a highly decorated Acupuncturist who originally practiced in Toronto, Canada. She has post graduate degrees in Cardiology, Nutrition, Orthopedics and Womens health. She practices next to CSI in Westlake, Ca. For more info@shariphillipsacupuncture.com
Monday, January 31, 2011
Sick? Get into your CHIROPRACTOR NOW!
By: Dr. Terry Weyman D.C., C.C.S.P and Dr. Amir Mahmud D.C., C.C.S.P
Even though its 75 degrees out we are STILL in Winter and it’s the heart of COLD season. How many people do you know who are out with Bronchitis, pertusis, allergies or a cold? According to the latest research the average American suffers two to six colds a year, and as yet, there is no known cure. Nevertheless, pharmacies and stores that sell alternative medicine therapies are stocked with products claiming to be natural remedies for the common cold. If you are one of the “lucky ones”, you may be wondering how best to treat your symptoms. Are over-the-counter cold medications the only way to go or do alternative remedies such as vitamin C, Echinacea and zinc really help? Before we look at the remedies and research behind them lets look at the animal itself, the cold and flu.
The common cold (acute coryza 45) is associated with viruses that affect the nose, throat, larynx (voice box) and sinuses. That means stuffed and runny nose, scratchy throat, watery eyes, stuffed sinuses and congestion. What makes the common cold different from viral or bacterial infections is the absence of high fever. Influenza, or the flu, the patient will have a fever between 101-103, backache, headache, muscle and joint pain, runny nose, congestion, sore throat and cough and continue irregularly for three to four days. The flu can cause problems if you are in the elderly population, weak or suffering from an immune suppressive disorder. In some cases, the flu may develop into pneumonia. For most people who are “healthy” the flu is little more than an annoying illness.
Painkillers such as aspirin, acetaminophen (Tylenol) and ibuprofen are common ingredients in cold products designed to relieve aches and pains and reduce fever. Yet, most colds don’t cause aches, pains or high fevers. According to Joe Graedon Ph.D., author of the People’s Pharmacy Guide to home and herbal remedies, Antihistamines, meant for those runny noses, help against allergies and hay fever but provide relatively little relief for the common cold. “Such drugs may actually be counterproductive by allowing viruses to multiply more readily. They cite a study in which Australian scientists found that aspirin, acetaminophen and ibuprofen reduced immune system response and resulted in “increased nasal symptoms.” Other research has shown that people spread more of the cold virus after taking aspirin. So what can we do to help fight the battle?
Seek Chiropractic care during the cold season. A study in the journal of Osteopathic medicine showed a study of over 4600 patients with upper respirator tract infections, only 5% of cases treated with spinal manipulative therapy developed secondary complications. Chiropractic care has been proven to enhance the natural resistance and improve immune function. By keeping the neurological system working better, it will allow the body to keep up with the increase stress that is brought on by the increase in immune system overload.
Drink plenty of water. Fluids will help loosen the mucus in your nose and chest and provide a medium for the cells to communicate.
Stop eating sugar and avoid dairy products. Sugar and refined sweets have been shown to reduce the total amount of white blood cells, which fight infection. Also, sugar, even in fruit juices and dairy products, thicken the mucus in the linings in your nose and lungs, making the mucus and your infection harder to get rid of.
Rest. This will allow the body to focus on healing.
Vitamin C: Vitamin C has long been touted for its ability to prevent and cure the common cold. Although these claims have been blown out of proportion, an adequate intake of Vitamin C is necessary to help fight infections and keep the immune system healthy. There is some research to show that taking extra vitamin C at the onset of a cold may cause a mild antihistamine effect.
The recommended dietary allowance for vitamin C is between 1,000 milligrams per day for women and 90-250 mg for men. You may bump this up to 3000 mg for 48-72 hours at onset of the cold. Too much Vitamin C may cause side effect such as nausea, abdominal cramps and diarrhea, so don’t mega dose during the season.
Echinacea: Over the past several years, Echinacea has become one of the hottest herbal remedies in the US. While little research has been done in the US, European research on Echinacea has suggested that the herb has an immune-stimulant effect. Echinacea seems to work by stimulating various components of the body’s immune system. One of the reasons that Echinacea’s research varies is that there are three different species of the purple coneflower which make up the herbal remedy. For the most affective remedy seek out your Doctor/Chiropractor, nutritionist or a reputable vitamin store.
Since possible adverse effects from long-term use have not been studied, most sources recommend that Echinacea only be taken when the symptoms of a cold first appear and then only for a week or two. Because it is an immune system stimulant those with autoimmune diseases like lupus, MS, Sclerosis and RA should not take the herb. It is also not recommended for pregnant and lactating women or for those on immunosuppressant medication.
ZINC: A 1996 study found in the annals of internal medicine found that adults who used zinc lozenges (without sugar) from the onset of a cold recovered twice as fast as those who did not take them. I recommend no more that 100 mg of Zinc a day to fight off the cold and to take the duration of symptoms.
Energy Balance (EB): Some call this a “footbath” but its much more .The EB detox therapy works by cutting down heavy metal build up in your body and decreasing inflammation. As a result of this, your major detox organs (Lung, Liver, Kidneys, Skin, and Colon) can function at a higher level. When your body is able to function at its optimal level, you are less likely to become sick because your immune system can fight off various bacteria and viruses. The duration of the treatments is between 15-25 minutes. Most patients tend to feel an immediate relief in the signs and symptoms of their cold after the treatment.
Low Level Laser: The low-level cold laser works by enhancing the communication between the Central Nervous System (CNS) and Peripheral Nervous System (PNS). As a result of this enhanced communication the body will function at a higher level. The cold laser also speeds up tissue recovery and cuts down on inflammation by increasing Adenosine Tri Phosphate (ATP), which is the main fuel for the body.
By combining the EB and Cold Laser with an adjustment the average duration of the cold can be cut down to 1-3 days.
So, as we enter this cold season, don’t wait for the cold to attack you, attack the cold through keeping the biomechanics strong in your body by seeking Chiropractic Care, the biochemistry alive by eating right, using the EB and Laser as well as taking the appropriate supplements. Lets spend more time enjoying life and hanging outside and less time by the Kleenex box in bed.
Dr. Terry Weyman and Dr. Amir Mahmud are Doctors at Westlake CSI. For more information the clinic visit their website at www.gotcsi.com
Even though its 75 degrees out we are STILL in Winter and it’s the heart of COLD season. How many people do you know who are out with Bronchitis, pertusis, allergies or a cold? According to the latest research the average American suffers two to six colds a year, and as yet, there is no known cure. Nevertheless, pharmacies and stores that sell alternative medicine therapies are stocked with products claiming to be natural remedies for the common cold. If you are one of the “lucky ones”, you may be wondering how best to treat your symptoms. Are over-the-counter cold medications the only way to go or do alternative remedies such as vitamin C, Echinacea and zinc really help? Before we look at the remedies and research behind them lets look at the animal itself, the cold and flu.
The common cold (acute coryza 45) is associated with viruses that affect the nose, throat, larynx (voice box) and sinuses. That means stuffed and runny nose, scratchy throat, watery eyes, stuffed sinuses and congestion. What makes the common cold different from viral or bacterial infections is the absence of high fever. Influenza, or the flu, the patient will have a fever between 101-103, backache, headache, muscle and joint pain, runny nose, congestion, sore throat and cough and continue irregularly for three to four days. The flu can cause problems if you are in the elderly population, weak or suffering from an immune suppressive disorder. In some cases, the flu may develop into pneumonia. For most people who are “healthy” the flu is little more than an annoying illness.
Painkillers such as aspirin, acetaminophen (Tylenol) and ibuprofen are common ingredients in cold products designed to relieve aches and pains and reduce fever. Yet, most colds don’t cause aches, pains or high fevers. According to Joe Graedon Ph.D., author of the People’s Pharmacy Guide to home and herbal remedies, Antihistamines, meant for those runny noses, help against allergies and hay fever but provide relatively little relief for the common cold. “Such drugs may actually be counterproductive by allowing viruses to multiply more readily. They cite a study in which Australian scientists found that aspirin, acetaminophen and ibuprofen reduced immune system response and resulted in “increased nasal symptoms.” Other research has shown that people spread more of the cold virus after taking aspirin. So what can we do to help fight the battle?
Seek Chiropractic care during the cold season. A study in the journal of Osteopathic medicine showed a study of over 4600 patients with upper respirator tract infections, only 5% of cases treated with spinal manipulative therapy developed secondary complications. Chiropractic care has been proven to enhance the natural resistance and improve immune function. By keeping the neurological system working better, it will allow the body to keep up with the increase stress that is brought on by the increase in immune system overload.
Drink plenty of water. Fluids will help loosen the mucus in your nose and chest and provide a medium for the cells to communicate.
Stop eating sugar and avoid dairy products. Sugar and refined sweets have been shown to reduce the total amount of white blood cells, which fight infection. Also, sugar, even in fruit juices and dairy products, thicken the mucus in the linings in your nose and lungs, making the mucus and your infection harder to get rid of.
Rest. This will allow the body to focus on healing.
Vitamin C: Vitamin C has long been touted for its ability to prevent and cure the common cold. Although these claims have been blown out of proportion, an adequate intake of Vitamin C is necessary to help fight infections and keep the immune system healthy. There is some research to show that taking extra vitamin C at the onset of a cold may cause a mild antihistamine effect.
The recommended dietary allowance for vitamin C is between 1,000 milligrams per day for women and 90-250 mg for men. You may bump this up to 3000 mg for 48-72 hours at onset of the cold. Too much Vitamin C may cause side effect such as nausea, abdominal cramps and diarrhea, so don’t mega dose during the season.
Echinacea: Over the past several years, Echinacea has become one of the hottest herbal remedies in the US. While little research has been done in the US, European research on Echinacea has suggested that the herb has an immune-stimulant effect. Echinacea seems to work by stimulating various components of the body’s immune system. One of the reasons that Echinacea’s research varies is that there are three different species of the purple coneflower which make up the herbal remedy. For the most affective remedy seek out your Doctor/Chiropractor, nutritionist or a reputable vitamin store.
Since possible adverse effects from long-term use have not been studied, most sources recommend that Echinacea only be taken when the symptoms of a cold first appear and then only for a week or two. Because it is an immune system stimulant those with autoimmune diseases like lupus, MS, Sclerosis and RA should not take the herb. It is also not recommended for pregnant and lactating women or for those on immunosuppressant medication.
ZINC: A 1996 study found in the annals of internal medicine found that adults who used zinc lozenges (without sugar) from the onset of a cold recovered twice as fast as those who did not take them. I recommend no more that 100 mg of Zinc a day to fight off the cold and to take the duration of symptoms.
Energy Balance (EB): Some call this a “footbath” but its much more .The EB detox therapy works by cutting down heavy metal build up in your body and decreasing inflammation. As a result of this, your major detox organs (Lung, Liver, Kidneys, Skin, and Colon) can function at a higher level. When your body is able to function at its optimal level, you are less likely to become sick because your immune system can fight off various bacteria and viruses. The duration of the treatments is between 15-25 minutes. Most patients tend to feel an immediate relief in the signs and symptoms of their cold after the treatment.
Low Level Laser: The low-level cold laser works by enhancing the communication between the Central Nervous System (CNS) and Peripheral Nervous System (PNS). As a result of this enhanced communication the body will function at a higher level. The cold laser also speeds up tissue recovery and cuts down on inflammation by increasing Adenosine Tri Phosphate (ATP), which is the main fuel for the body.
By combining the EB and Cold Laser with an adjustment the average duration of the cold can be cut down to 1-3 days.
So, as we enter this cold season, don’t wait for the cold to attack you, attack the cold through keeping the biomechanics strong in your body by seeking Chiropractic Care, the biochemistry alive by eating right, using the EB and Laser as well as taking the appropriate supplements. Lets spend more time enjoying life and hanging outside and less time by the Kleenex box in bed.
Dr. Terry Weyman and Dr. Amir Mahmud are Doctors at Westlake CSI. For more information the clinic visit their website at www.gotcsi.com
Wednesday, January 19, 2011
Is your New Years resolution to lose weight or get healthy for 2011?
By: Dr. Terry Weyman
While watching the news the other day, CNN was reporting that the government was lowering the weight limit to allow insurance to cover obese surgeries, such as the “lap band”. What! Have you read about the side affects of these surgeries? When did Americans become so lazy or complacent that we cheer when our government passes bills such as this? When we make a big purchase such as a car or a house, we do our research and weigh the pros and the cons. We only get ONE body, yet we don’t cherish it or care for it as the most Valuable asset you will EVER own. If you have ever watched “The Biggest Loser,” you know that even those diagnosed with severe medical conditions can lose weight with changes in diet and exercise. Now even though this show is unrealistic to the average person, it still shows you don’t need any magic formula except eating the right foods, the right amount and burn the calories to achieve what you want, which is weight loss.
Anyone can come up with excuses why they CAN’T do something. What ever happened to our American fight on getting things done? Instead of coming up with excuses on How you CAN’T lose weight, lets learn HOW to get it done. It takes the same amount of energy or time to eat incorrectly as it does to eat correctly. So let’s look at some tips that can help YOU make 2011 a great year. The number one RESOLUTION is for people to “get in shape”, “get healthy” and to “lose weight”. No offense to Jenny Craig or other Pre Managed Meal plans, but lets face it, these are programs designed to just help you LOSE WEIGHT the quick and easy way. I spoke to some experts to help you achieve your goals of True health for 2011 and beyond.
According to Fitness expert, Rob Yontz of True North Fitness in Ventura, today obesity problems can be stemmed to how our society has become fast-paced and looking for “quick satisfaction”. “It is this emotion that marketers and “fast buck Eddies” play off when they market simple, myopic solutions such as pills, potions, powders, and yes, surgery. I find it sad to see so many waste their money, emotion, and time on false solutions which are not founded in solid science” states Yontz. “The solution is actually quite simple in nature; scientifically it is rather simple to produce a state in the body that will produce fat loss. But simple does not equate to “easy”. It takes a change in what you are doing for your lifestyle”
One of the first things you must do, starting right now, is stop making excuses! You have to trust yourself before you can change your life. Your body will do what your mind tells it to do. According to our own CSI Certified Athletic Trainer, Geraghty Berntson, there is no secret weapon, but relearning common sense. “First things first, don’t eat more than you are going to burn off, Period.” States Berntson, “It's important that people realize that weight loss isn't a phase or diet. Weight loss needs to be a lifestyle adjustment. It goes beyond buying prepared meals. Yes, those will make you lose weight, but once you return to your old habits the weight will come back. The same is true for surgical fixes. Lifestyle changes take time and patience, but pay off more in the long run”. According to Rob Bolton M.S., ATC, CSCS, Director of Operations for the Elite Performance Factory in Westlake, “Pre-packaged weight loss meal plans may seem like an easy way to modify ones diet for weight loss but the limitations make long term success unrealistic. Most of these pre-packaged plans require the user to keep the food with them throughout the day and limit the option of real food. It is far more empowering to educate clients on how to eat as this knowledge travels with them wherever they are. I don’t know many clients willing to go out to a meal with friends and family and rather than ordering from the menu they just have a meal replacement bar. This does not provide for sustainable results.”
What is comes down to, is to live a great life, to have fun and achieve your goals. Take these tips and actually put them to use, don’t just talk about it, or TRY, but as NIKE states, “JUST DO IT”. Fitness Coach Rob Yontz has given you these simple, yet challenging tips. You want to lose weight? Follow these. You want to make it to the podium for the first time? Follow these. You want to avoid getting sick and living a healthier life? Follow these!
1. Get your mind straight – it is possible to accomplish and it can be rather simple depending on where you are starting. The mind is powerful, so expect to get to your goal.
2. Think about and visualize where you want to get to, write it down and keep it in front of you. (yes it sounds corny but do it).
3. Food is your bodies energy source. You don’t put bad gas in a race car do you?
a. Eat breakfast every day.
b. Eat something about every 3 hours throughout the day.
c. Every time you eat, have a very lean protein and vegetables.
d. Drink water, about half to two-thirds your bodyweight in ounces
e. Eliminate the liquid calories, energy drinks, and sodas
f. Eat natural, whole, seasonal foods most of the time (most = 90%)
g. Limit your carbohydrate starches to post workout and breakfast
h. Choose things your great grand ma had options to choose.
4. Exercise effectively (effectively means in a manner that will produce fat loss)
a. You need to be active daily.
b. You need to exercise at least 3-4 time weekly (for most people, walking is not “exercise”. When you walk for exercise you should be winded and not be able to talk.
c. Strength training will produce these results.
d. Energy system training will aide these results combined with strength training.
e. Jogging will not produce these results (yes I know many will want to argue this point, but my experience and the science does not back it up)
5. Make sure to measure your progress, and be patient and allow time for the change. The body is a living organism, not a linear change device. You did not get into the condition you are in overnight. It will take time to get into a healthy state.
6. Make sure you allow for enough rest and recovery.
7. Get a Coach – you need a qualified professional in the health field who does this type of work so that you can do what is appropriate for you at the time. Ask for references and testimonials.
So start 2011 with a BANG. Don’t just TRY it, or give it your best shot, this gives you an out. Do as NIKE says, JUST DO IT. Change is hard but focus on the prize, aren’t you worth it? Your back, knees, and heart will thank you.
Dr.Terry Weyman is the owner of Chiropractic Sports Institute. www.gotcsi.com
Thank you to the fitness professionals who helped in putting this article together
Rob Yontz at www.True-North-Fitness.com, 805.650.1239
Geragthy Berntson at CSI Westlake www.gotcsi.com 805-371-0737
Rob Bolton www.elite-factory.com 805 494-4464
While watching the news the other day, CNN was reporting that the government was lowering the weight limit to allow insurance to cover obese surgeries, such as the “lap band”. What! Have you read about the side affects of these surgeries? When did Americans become so lazy or complacent that we cheer when our government passes bills such as this? When we make a big purchase such as a car or a house, we do our research and weigh the pros and the cons. We only get ONE body, yet we don’t cherish it or care for it as the most Valuable asset you will EVER own. If you have ever watched “The Biggest Loser,” you know that even those diagnosed with severe medical conditions can lose weight with changes in diet and exercise. Now even though this show is unrealistic to the average person, it still shows you don’t need any magic formula except eating the right foods, the right amount and burn the calories to achieve what you want, which is weight loss.
Anyone can come up with excuses why they CAN’T do something. What ever happened to our American fight on getting things done? Instead of coming up with excuses on How you CAN’T lose weight, lets learn HOW to get it done. It takes the same amount of energy or time to eat incorrectly as it does to eat correctly. So let’s look at some tips that can help YOU make 2011 a great year. The number one RESOLUTION is for people to “get in shape”, “get healthy” and to “lose weight”. No offense to Jenny Craig or other Pre Managed Meal plans, but lets face it, these are programs designed to just help you LOSE WEIGHT the quick and easy way. I spoke to some experts to help you achieve your goals of True health for 2011 and beyond.
According to Fitness expert, Rob Yontz of True North Fitness in Ventura, today obesity problems can be stemmed to how our society has become fast-paced and looking for “quick satisfaction”. “It is this emotion that marketers and “fast buck Eddies” play off when they market simple, myopic solutions such as pills, potions, powders, and yes, surgery. I find it sad to see so many waste their money, emotion, and time on false solutions which are not founded in solid science” states Yontz. “The solution is actually quite simple in nature; scientifically it is rather simple to produce a state in the body that will produce fat loss. But simple does not equate to “easy”. It takes a change in what you are doing for your lifestyle”
One of the first things you must do, starting right now, is stop making excuses! You have to trust yourself before you can change your life. Your body will do what your mind tells it to do. According to our own CSI Certified Athletic Trainer, Geraghty Berntson, there is no secret weapon, but relearning common sense. “First things first, don’t eat more than you are going to burn off, Period.” States Berntson, “It's important that people realize that weight loss isn't a phase or diet. Weight loss needs to be a lifestyle adjustment. It goes beyond buying prepared meals. Yes, those will make you lose weight, but once you return to your old habits the weight will come back. The same is true for surgical fixes. Lifestyle changes take time and patience, but pay off more in the long run”. According to Rob Bolton M.S., ATC, CSCS, Director of Operations for the Elite Performance Factory in Westlake, “Pre-packaged weight loss meal plans may seem like an easy way to modify ones diet for weight loss but the limitations make long term success unrealistic. Most of these pre-packaged plans require the user to keep the food with them throughout the day and limit the option of real food. It is far more empowering to educate clients on how to eat as this knowledge travels with them wherever they are. I don’t know many clients willing to go out to a meal with friends and family and rather than ordering from the menu they just have a meal replacement bar. This does not provide for sustainable results.”
What is comes down to, is to live a great life, to have fun and achieve your goals. Take these tips and actually put them to use, don’t just talk about it, or TRY, but as NIKE states, “JUST DO IT”. Fitness Coach Rob Yontz has given you these simple, yet challenging tips. You want to lose weight? Follow these. You want to make it to the podium for the first time? Follow these. You want to avoid getting sick and living a healthier life? Follow these!
1. Get your mind straight – it is possible to accomplish and it can be rather simple depending on where you are starting. The mind is powerful, so expect to get to your goal.
2. Think about and visualize where you want to get to, write it down and keep it in front of you. (yes it sounds corny but do it).
3. Food is your bodies energy source. You don’t put bad gas in a race car do you?
a. Eat breakfast every day.
b. Eat something about every 3 hours throughout the day.
c. Every time you eat, have a very lean protein and vegetables.
d. Drink water, about half to two-thirds your bodyweight in ounces
e. Eliminate the liquid calories, energy drinks, and sodas
f. Eat natural, whole, seasonal foods most of the time (most = 90%)
g. Limit your carbohydrate starches to post workout and breakfast
h. Choose things your great grand ma had options to choose.
4. Exercise effectively (effectively means in a manner that will produce fat loss)
a. You need to be active daily.
b. You need to exercise at least 3-4 time weekly (for most people, walking is not “exercise”. When you walk for exercise you should be winded and not be able to talk.
c. Strength training will produce these results.
d. Energy system training will aide these results combined with strength training.
e. Jogging will not produce these results (yes I know many will want to argue this point, but my experience and the science does not back it up)
5. Make sure to measure your progress, and be patient and allow time for the change. The body is a living organism, not a linear change device. You did not get into the condition you are in overnight. It will take time to get into a healthy state.
6. Make sure you allow for enough rest and recovery.
7. Get a Coach – you need a qualified professional in the health field who does this type of work so that you can do what is appropriate for you at the time. Ask for references and testimonials.
So start 2011 with a BANG. Don’t just TRY it, or give it your best shot, this gives you an out. Do as NIKE says, JUST DO IT. Change is hard but focus on the prize, aren’t you worth it? Your back, knees, and heart will thank you.
Dr.Terry Weyman is the owner of Chiropractic Sports Institute. www.gotcsi.com
Thank you to the fitness professionals who helped in putting this article together
Rob Yontz at www.True-North-Fitness.com, 805.650.1239
Geragthy Berntson at CSI Westlake www.gotcsi.com 805-371-0737
Rob Bolton www.elite-factory.com 805 494-4464
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