Last night while watching the TV program, “The Biggest Loser”, I was blown away at a segment that showed the “contestants” talking to the Doctor regarding their past medications. One gentleman had over 20 pills he was taking, for everything from high blood pressure to high cholesterol to diabetes. The Doctor estimated that over his lifetime, he would spend in excess of $750,000 in prescription medication if he lived long enough to see a normal lifespan. $750,000.00 !!! All it took to get him off his pills and to save him close to a million dollars, was a few simple things: eat right and exercise. That was it. What a concept! We as Americans want it now and don’t want to have to work for it. Why sweat when I can take a pill; “I tried it and it did not work!”. “How long did you try it for?”. “6 months”. “How long have you had these problems?”. “4 years”. “So let me get this straight, you have felt this way for 4 years, which means it took probably another 4-6 years to develop and in 6 months you expect everything to be perfect?”. These are conversations I have every day at the office. These are conversations we hear on the news with the latest election. Yet, we want change but are not willing to stick with something long enough to enjoy the change. Some change is instant, at other times it is slow, but change is change. With this economy, do you want to spend your money on a quick fix of the symptoms (pills), or on a stronger fix of the long lasting problem?
The nervous system controls and coordinates the entire functional body. When the muscles change, it affects the biomechanical structure. This change affects the biochemistry, which in turn affects your movement, health and homeostasis of the body. When I get sick, I get adjusted and then hit my body hard with naturally assimilating vitamins and minerals to help the body get the job done. When I get hurt, I get adjusted (to realign the structure to take pressure off the nervous system and restore the biochemistry) then supply my body with the correct vitamins and minerals to get the job done. When I am low on energy, I look at why. Why is my body working harder than normal and where did my energy go? When your car gets bad gas mileage, you look at the structural alignment and check the engine to see if its running efficiently don’t you? So what is so different with your body?
Below is a new study out this month which falls in line with what I am talking about. Eat right, NO JUNK FOOD or FOODS HIGH IN CORN SYRUP AND FATS, Exercise a minimum of 3 TIMES A WEEK FOR AT LEAST 20 minutes. Take your vitamins and get ADJUSTED to keep your biomechanics in proper alignment!
People/Doctors who say “vitamins don’t work” or, “getting adjusted is just a band aid and does not work”, do not READ the research and the journals. Use your common sense. It’s not voodoo or alternative science; its very, very mainstream. If the highest paid athletes in the world who demand the most from their bodies go by this philosophy, maybe you should too. Let the “nay sayers” and “non believers” get sick.
STUDY SHOWS STERIODS FOR KIDS DON’T WORK AS WELL AS THEY THOUGHT.
Steroid Drugs, a common treatment for young children prone to wheezing and colds, do not help and may even be harmful, according to a new research study.
Preschoolers, in Britain who were hospitalized with a wheezing attack and treated with the steroid prednisolone stayed just as long as other children who were given “dummy” pills.
In another study, Canadian children who had previous wheezing trouble and who took the steroid fluticasone as a preventive measure showed modest improvement, but the side effect of possible stunted growth outweighed the benefit, researchers said.
Both studies were reported in today’s New England Journal of Medicine, one of the highest regarded Pub Medicine journals on the research circuit. All studies are independent and double blind.
I was born with Asthma and as a child I was told to swim to build up my lungs (with moisture) and when it got bad , to sit in a steamed room. When I was climbing high mountains, getting bronchitis or having an asthma attack was a real concern. I ate right, got plenty of sleep, got adjusted twice a month, (more if I felt a cold coming on) and took my vitamins. I never missed a summit. I did go down the “medical route” once, taking meds such as Advair, Provental and Albuterol. What I found was I felt terrible, jittery, weak and was still sick. After several weeks, I realized that all the times before when I would get sick I was better in less than two weeks with “my methods”. I went back to getting adjusted (daily during my breathing bouts), taking supplements (anti inflammatory, lung strength and immune system), laser work, diet and rest. BAM I was better in no time and have not looked back since. I practice what I preach.
Thursday, January 22, 2009
Wednesday, January 14, 2009
“Stretching Smarts”
Ever since I started playing competitive sports stretching was always part of the process. It is quite interesting today, that whether you are aware of this or not, but there are many researchers, health professionals that say stretching does not help decrease injury or prepare you for competition. Now on the other hand there are many that say the complete opposite. So which is it? Let me give you my rundown on how I think stretching can be effective.
You must learn three basic principals while stretching:
1)knowing when is the best time to stretch.
2)knowing two basic approaches to lengthening the muscle-tendon unit and which is best for your situation.
3)Realizing that as your body or your activities change, so to must your stretching routine.
When should I stretch?
Immediately prior to your exercise warm-up, by stretching only the tight muscles identified by testing or those that lack needed flexibility relative to your chosen activity.
If you lack normal or optimal flexibility in any muscle group and wish to balance the body for injury prevention and/or pain reduction, then you want to stretch at night as close to bedtime as possible. This is because your body does most of its healing at night, and if you lengthen tight muscles before bed, they will heal in a lengthened state, progressively balancing your body. If you want to stretch to improve energy levels, you can get a favorable response whenever you are tired. So stretching first thing in the morning can help with energy flow and mental clarity.
Regardless when you stretch, the best results are when your body is warm. About the temperature that causes a light sweat.
What is the best method of stretching my muscles?
If you are preparing for an athletic event, I suggest a form of stretching called “contract-relax.” This method requires that you place the muscle to be stretched under tension and then activate it against immovable resistance (usually another person) for five seconds, followed immediately by five seconds of relaxed lengthening. You will find that breathing really influences your stretching; a general rule of thumb is to inhale as you activate a muscle and exhale as you relax and stretch it. It is very important that, after contracting for five seconds, you immediately move into the stretch positions as you relax and exhale.
If your muscles are chronically shortened(tight) and you need to improve joint range of motion beyond what can be done with contract-relax stretching, or if you have shortened connective tissues, than I suggest static stretching. This is best done at night, warm with a light sweat, in a steam bath or even in a hot tub. I recommend holding each stretch for a minute or more. But don’t be overzealous with your stretching efforts or your body will react against the stretch to protect you from injury..
When do I change my stretching routing?
If your work or sports activities change, so too must your stretching routine. Become familiar with what muscles are involved with your sport, hobby, or work. For example, as a golfer, I would want to take particular interest in low back and hip stretches, since so much pressure is put on the low back during a golf swing. For those that are at computers all day, knowing neck, upper back and wrist stretches can save you from significant pain and loss of work. I realize that most of you aren’t biomechanical specialists like us, but listen to your body and you wont be disappointed. If anybody would like recommendations for specific stretches for specific sports please feel free to contact me or come into the office for a thorough evaluation.
While the topic of stretching can become complex, I’m sure that if you apply these tips I’ve shared you will be on your way to improved posture and reduced pain and enhanced performance. Comments are welcome.
Dr. Derek Pelofsky is a certified chiropractic sports practitioner. He is one of the Sports Chiropractors at Chiropractic Sports Institute.
You must learn three basic principals while stretching:
1)knowing when is the best time to stretch.
2)knowing two basic approaches to lengthening the muscle-tendon unit and which is best for your situation.
3)Realizing that as your body or your activities change, so to must your stretching routine.
When should I stretch?
Immediately prior to your exercise warm-up, by stretching only the tight muscles identified by testing or those that lack needed flexibility relative to your chosen activity.
If you lack normal or optimal flexibility in any muscle group and wish to balance the body for injury prevention and/or pain reduction, then you want to stretch at night as close to bedtime as possible. This is because your body does most of its healing at night, and if you lengthen tight muscles before bed, they will heal in a lengthened state, progressively balancing your body. If you want to stretch to improve energy levels, you can get a favorable response whenever you are tired. So stretching first thing in the morning can help with energy flow and mental clarity.
Regardless when you stretch, the best results are when your body is warm. About the temperature that causes a light sweat.
What is the best method of stretching my muscles?
If you are preparing for an athletic event, I suggest a form of stretching called “contract-relax.” This method requires that you place the muscle to be stretched under tension and then activate it against immovable resistance (usually another person) for five seconds, followed immediately by five seconds of relaxed lengthening. You will find that breathing really influences your stretching; a general rule of thumb is to inhale as you activate a muscle and exhale as you relax and stretch it. It is very important that, after contracting for five seconds, you immediately move into the stretch positions as you relax and exhale.
If your muscles are chronically shortened(tight) and you need to improve joint range of motion beyond what can be done with contract-relax stretching, or if you have shortened connective tissues, than I suggest static stretching. This is best done at night, warm with a light sweat, in a steam bath or even in a hot tub. I recommend holding each stretch for a minute or more. But don’t be overzealous with your stretching efforts or your body will react against the stretch to protect you from injury..
When do I change my stretching routing?
If your work or sports activities change, so too must your stretching routine. Become familiar with what muscles are involved with your sport, hobby, or work. For example, as a golfer, I would want to take particular interest in low back and hip stretches, since so much pressure is put on the low back during a golf swing. For those that are at computers all day, knowing neck, upper back and wrist stretches can save you from significant pain and loss of work. I realize that most of you aren’t biomechanical specialists like us, but listen to your body and you wont be disappointed. If anybody would like recommendations for specific stretches for specific sports please feel free to contact me or come into the office for a thorough evaluation.
While the topic of stretching can become complex, I’m sure that if you apply these tips I’ve shared you will be on your way to improved posture and reduced pain and enhanced performance. Comments are welcome.
Dr. Derek Pelofsky is a certified chiropractic sports practitioner. He is one of the Sports Chiropractors at Chiropractic Sports Institute.
Saturday, January 10, 2009
NEW YEAR NEW YOU
Ok this is my first blog of the New Year so I hope that everyone is ready to start this year of on a good foot. Over the past week or so I have had one question asked several times. “Dr. Ed how do I make my New Years resolutions come true.” I have heard this question several times already and it is only the second week of the New Year. Each person who asked this question had something similar. THEY WERE TRYING TO DO TOO MUCH.
Many individuals want to take on the world at the beginning of the New Year. This is the problem! We all do great once we start out on a new project, but it is keeping at it that is the problem. My solution to this is start out smaller. Maybe not take over the world at first but instead conquer your kitchen. What I mean is do not take on so much that you forget what you are trying to do. An example is weight loss. We all want to loose weight but when we start we put our selves into a drastic diet plan that gives us immediate results and then with in a few weeks we let the diet go. We let it go because we get tired and frustrated because it becomes too much of a burden. So instead start small. First cut your portions down. A patient once told me that his favorite lunch is a two BIG MAC’s from McDonalds and a large fry. So for him I said just eat one BIG MAC. Start small then progress larger. Once you get comfortable with the small stuff you will be ready to up the anti.
All of us can make our NEW YEARS resolutions come true. Just don’t do too much too fast. 2009 will be a great year for all of us and remember that we here at CSI wish all of you the best of health in 2009. Look back next month for more blogs from the doctors and fun little tid bits. If anyone has questions for us please drop us a line and we will write about it.
Thank you all for a wonderful 2008 and I look forward to keeping you all healthy and happy in 2009.
Dr. Ed
Many individuals want to take on the world at the beginning of the New Year. This is the problem! We all do great once we start out on a new project, but it is keeping at it that is the problem. My solution to this is start out smaller. Maybe not take over the world at first but instead conquer your kitchen. What I mean is do not take on so much that you forget what you are trying to do. An example is weight loss. We all want to loose weight but when we start we put our selves into a drastic diet plan that gives us immediate results and then with in a few weeks we let the diet go. We let it go because we get tired and frustrated because it becomes too much of a burden. So instead start small. First cut your portions down. A patient once told me that his favorite lunch is a two BIG MAC’s from McDonalds and a large fry. So for him I said just eat one BIG MAC. Start small then progress larger. Once you get comfortable with the small stuff you will be ready to up the anti.
All of us can make our NEW YEARS resolutions come true. Just don’t do too much too fast. 2009 will be a great year for all of us and remember that we here at CSI wish all of you the best of health in 2009. Look back next month for more blogs from the doctors and fun little tid bits. If anyone has questions for us please drop us a line and we will write about it.
Thank you all for a wonderful 2008 and I look forward to keeping you all healthy and happy in 2009.
Dr. Ed
Tuesday, January 6, 2009
Alternative treatments for Inflammatory Bowl Disease
"I don't feel very good, my stomach hurts"
What is inflammatory bowel disease?
Inflammatory Bowl Disease (IBD) is described as inflammation of the large and small intestines. The two most common types of IBD are ulcerative colitis, which most commonly affects the large intestine, and Crohn’s disease, which can affect the entire GI tract. Individuals who are affected by these conditions either have a small portion or at times the whole intestinal tract affected. These conditions cause the intestinal lining to be irritated and swollen, and as a result ulcers may form which can cause intestinal bleeding. Some symptoms include abdominal pain, diarrhea, blood in the stool, nausea, vomiting, and weight loss. Due to the fact that the intestinal lining is inflamed the main function, which is absorption of nutrients and water, is altered and the individual can become under nourished, dehydrated and weak. Symptoms may come and go and patients can be in remission for long periods of time. Although people at any age can be affected, IBD most commonly affects young adults. With these conditions other organs such as the skin, joints, spine, liver, and eyes can also be affected. The best way to diagnose these conditions is by direct visualization via sigmoidoscopy or colonoscopy with biopsy of the lining of the bowl. Patients with long standing history of IBD have an increase risk of colon cancer, so it is very important to have the condition monitored by their gastroenterologist.
Alternative treatments:
• Chiropractic
o You might ask how chiropractic can help. Chiropractic adjustments can help by freeing any type of interference in the nerve that supplies the intestinal tract to help it maintain the proper transmission of information between the area affected and Central Nervous System (CNS) which is composed of the brain and spinal cord. With the communication between the GI tract and the CNS normalized, there are more regular bowel movements and less inflammation in the area which in term helps to normalize the regular environment of the GI tract.
• Erchonia cold laser
o The function of the cold laser is to penetrate the mitochondria of the cell which is considered the “power house” of the cell and produce more Adenosine Tri Phosphate (ATP) which is the main fuel for the cells. By having more ATP available the damaged cells are able to function and heal at a higher rate.
o It has also been shown that the cold laser decreases inflammation, which is one of the main complications in inflammatory bowel disease. By decreasing the inflammation, the lining of the intestine is less aggravated and as a result it will heal much faster.
• Energy Balance Footbath (EB)
o The function of the EB is to use the acupuncture meridian channels to send alternating positive and negative ions through an individual’s body to pull out any type of heavy metal and toxin build up which is interfering with the body’s natural healing ability. The way this works is by having the patient immerse their feet in a warm water and salt bath. At the same time a copper coil electrode is placed in the water which creates a bio-energetic ionic exchange system that surges positive and negative ions through the patient’s body.
o Furthermore, it has been shown that the EB helps to produce more ATP which is the main fuel for the cell. By having more ATP available the function and healing process of damaged cells and tissue are enhanced.
• Proper nutrition and supplementation:
o Due to the fact that these conditions are inflammatory processes it is very important to recognize the types of food which aggravate the condition and avoid those particular foods. Every person reacts differently to different foods. It is a good idea to keep a daily log of each meal to see how you feel after that particular meal. This is a good way to isolate which foods aggravate the intestine.
o Supplements can be your ally if in fighting these conditions. Some important supplements to be taken for people with these conditions include:
L-Glutamine which is a free forming amino acid that helps in the tissue recovery
Acidophilus which is a probiotic that helps in digestion
Vitamins A, C, E, and Zinc which are all antioxidants and help to decrease inflammation throughout the body.
By combining chiropractic, cold laser, EB, proper nutrition and supplements the amount of inflammation in the intestinal lining is decreased. As a result there is less discomfort to the patient, symptoms can subside, amount of prescription medication can be reduced, and the patients can experience a more natural and healthy life style.
My experience with ulcerative colitis:
I was diagnosed with ulcerative colitis at the age of 20. After having a colonoscopy and biopsy performed, I was told that my entire large intestine was affected. My condition was so severe that I had to drop out of school for 2 semesters, lost about 20 pounds in a 1 month period, and was severely anemic. The Dr.’s put me on Prednisone which is an anti-inflammatory corticosteroid to control the bleeding and inflammation. After taking the medication for about 3 weeks my condition was under control but the medication had taken a toll on my body. As a result I had severe acne and joint pain throughout my body. After I stopped taking prednisone they put me on another pill called Asacol and was told that I have to take 12 pills per day, depending on my condition, for the rest of my life. Due to the fact that one of the main side effects of Asacol is liver cirrhosis, I had to get regular blood work done to monitor my liver function.
Once I was in chiropractic school and started to get adjusted I noticed a big improvement in my bowl movements. I was able to cut back my medication to about 9 pills per day. After starting to work at CSI I discovered the cold laser and EB. I decided to go through 12 sessions of the EB combined with the laser. At my 4th treatment I noticed that I was having more energy throughout the day. At the 7th treatment I was having less bowl movements. I decided to cut back on my medication and see how things went. By my 9th session was taking about 4 pill every other week. After my 12th session was completed in early October I was not taking anymore pills for my colitis and to date I have not taken any pills. I feel the best I have felt since my condition started over 8 years ago.
• Since there is a higher risk of colon cancer in individuals with these conditions it is very important to be monitored regularly by your GI doctor.
If you have any questions and concerns feel free to ask and I will gladly answer them.
Amir Mahmud
Chiropractic Intern
2277 Townsgate Rd. suite 101
Westlake Village, CA 91361
Phone :(805)371-0737
www.gotcsi.com
What is inflammatory bowel disease?
Inflammatory Bowl Disease (IBD) is described as inflammation of the large and small intestines. The two most common types of IBD are ulcerative colitis, which most commonly affects the large intestine, and Crohn’s disease, which can affect the entire GI tract. Individuals who are affected by these conditions either have a small portion or at times the whole intestinal tract affected. These conditions cause the intestinal lining to be irritated and swollen, and as a result ulcers may form which can cause intestinal bleeding. Some symptoms include abdominal pain, diarrhea, blood in the stool, nausea, vomiting, and weight loss. Due to the fact that the intestinal lining is inflamed the main function, which is absorption of nutrients and water, is altered and the individual can become under nourished, dehydrated and weak. Symptoms may come and go and patients can be in remission for long periods of time. Although people at any age can be affected, IBD most commonly affects young adults. With these conditions other organs such as the skin, joints, spine, liver, and eyes can also be affected. The best way to diagnose these conditions is by direct visualization via sigmoidoscopy or colonoscopy with biopsy of the lining of the bowl. Patients with long standing history of IBD have an increase risk of colon cancer, so it is very important to have the condition monitored by their gastroenterologist.
Alternative treatments:
• Chiropractic
o You might ask how chiropractic can help. Chiropractic adjustments can help by freeing any type of interference in the nerve that supplies the intestinal tract to help it maintain the proper transmission of information between the area affected and Central Nervous System (CNS) which is composed of the brain and spinal cord. With the communication between the GI tract and the CNS normalized, there are more regular bowel movements and less inflammation in the area which in term helps to normalize the regular environment of the GI tract.
• Erchonia cold laser
o The function of the cold laser is to penetrate the mitochondria of the cell which is considered the “power house” of the cell and produce more Adenosine Tri Phosphate (ATP) which is the main fuel for the cells. By having more ATP available the damaged cells are able to function and heal at a higher rate.
o It has also been shown that the cold laser decreases inflammation, which is one of the main complications in inflammatory bowel disease. By decreasing the inflammation, the lining of the intestine is less aggravated and as a result it will heal much faster.
• Energy Balance Footbath (EB)
o The function of the EB is to use the acupuncture meridian channels to send alternating positive and negative ions through an individual’s body to pull out any type of heavy metal and toxin build up which is interfering with the body’s natural healing ability. The way this works is by having the patient immerse their feet in a warm water and salt bath. At the same time a copper coil electrode is placed in the water which creates a bio-energetic ionic exchange system that surges positive and negative ions through the patient’s body.
o Furthermore, it has been shown that the EB helps to produce more ATP which is the main fuel for the cell. By having more ATP available the function and healing process of damaged cells and tissue are enhanced.
• Proper nutrition and supplementation:
o Due to the fact that these conditions are inflammatory processes it is very important to recognize the types of food which aggravate the condition and avoid those particular foods. Every person reacts differently to different foods. It is a good idea to keep a daily log of each meal to see how you feel after that particular meal. This is a good way to isolate which foods aggravate the intestine.
o Supplements can be your ally if in fighting these conditions. Some important supplements to be taken for people with these conditions include:
L-Glutamine which is a free forming amino acid that helps in the tissue recovery
Acidophilus which is a probiotic that helps in digestion
Vitamins A, C, E, and Zinc which are all antioxidants and help to decrease inflammation throughout the body.
By combining chiropractic, cold laser, EB, proper nutrition and supplements the amount of inflammation in the intestinal lining is decreased. As a result there is less discomfort to the patient, symptoms can subside, amount of prescription medication can be reduced, and the patients can experience a more natural and healthy life style.
My experience with ulcerative colitis:
I was diagnosed with ulcerative colitis at the age of 20. After having a colonoscopy and biopsy performed, I was told that my entire large intestine was affected. My condition was so severe that I had to drop out of school for 2 semesters, lost about 20 pounds in a 1 month period, and was severely anemic. The Dr.’s put me on Prednisone which is an anti-inflammatory corticosteroid to control the bleeding and inflammation. After taking the medication for about 3 weeks my condition was under control but the medication had taken a toll on my body. As a result I had severe acne and joint pain throughout my body. After I stopped taking prednisone they put me on another pill called Asacol and was told that I have to take 12 pills per day, depending on my condition, for the rest of my life. Due to the fact that one of the main side effects of Asacol is liver cirrhosis, I had to get regular blood work done to monitor my liver function.
Once I was in chiropractic school and started to get adjusted I noticed a big improvement in my bowl movements. I was able to cut back my medication to about 9 pills per day. After starting to work at CSI I discovered the cold laser and EB. I decided to go through 12 sessions of the EB combined with the laser. At my 4th treatment I noticed that I was having more energy throughout the day. At the 7th treatment I was having less bowl movements. I decided to cut back on my medication and see how things went. By my 9th session was taking about 4 pill every other week. After my 12th session was completed in early October I was not taking anymore pills for my colitis and to date I have not taken any pills. I feel the best I have felt since my condition started over 8 years ago.
• Since there is a higher risk of colon cancer in individuals with these conditions it is very important to be monitored regularly by your GI doctor.
If you have any questions and concerns feel free to ask and I will gladly answer them.
Amir Mahmud
Chiropractic Intern
2277 Townsgate Rd. suite 101
Westlake Village, CA 91361
Phone :(805)371-0737
www.gotcsi.com
Tuesday, November 11, 2008
Whats up with the Tennis balls?
Good day and greetings to all who have ventured to this site to keep your self informed and intrigued about what CSI has to offer. Here is the latest answer to a common question that I have had in the office.
Many patients are looking for an easy way to help ease some of the pain and tightness that accompanies a very busy lifestyle. Some get massages, many get Chiropractic care, others choose to work out and or sit on there butts and watch TV. These are all ways to get some relaxation in, however they do not help ease the mechanical muscle tension. This is where a tennis ball or tennis balls come into play.
I tell many of my patients to first buy a can of three balls. Take two of them and put them into an old sock and or panty hose. I prefer the panty hose since this material can breath and prevent mildew build up. You now want to tie off the end so that two tennis balls can move apart about an inch.
Those of you who are familiar with foam rolling and the wonderful benefits that it can provide will also see great relief from the use of a tennis ball since they can get into the smaller muscle groups compared to a foam roller.
Ok enough talk this is what to do. For those who have upper back and neck tension you can take the two tennis balls that are in the sock and lay on them so the tennis balls are between the shoulder blades and around the spine. Here you can roll up and down on the balls and hit all those smaller tension spots that a foam roller cannot get at. Then after that you can use the single ball to get the rest.
Once you master that you can then use the tennis balls on any tense muscle area. Try and stay away from rolling over a bony area since that will possibly create a bruise. You may have to start out on the floor or on the most cushioned area of the house if it is too painful.
The purpose of the tennis balls is to help break up the muscle adhesions that we all get during the day. Using the tennis balls at home will help with the current treatment that many of you are utilizing here at CSI. I tell many of my patients on the first visit about the tennis balls to help them with there current issues. Many use massage however this is a home care method that you can utilize daily.
I recommend that you use the tennis balls over the areas that you feel are the most tense and allow the tennis balls to push in the area for 3-4 minutes then move them. You can do this on all large and small muscle groups to pain tolerance.
Tennis balls I have found are the easiest way to allow some home massage and tension relief. If any of you have questions on how to use the tennis balls and or questions about the previous blogs, please contact me at bfg59@aol.com. Thank you all for your time and may this holiday season bring you all happiness.
Thank you,
Dr. Ed
Many patients are looking for an easy way to help ease some of the pain and tightness that accompanies a very busy lifestyle. Some get massages, many get Chiropractic care, others choose to work out and or sit on there butts and watch TV. These are all ways to get some relaxation in, however they do not help ease the mechanical muscle tension. This is where a tennis ball or tennis balls come into play.
I tell many of my patients to first buy a can of three balls. Take two of them and put them into an old sock and or panty hose. I prefer the panty hose since this material can breath and prevent mildew build up. You now want to tie off the end so that two tennis balls can move apart about an inch.
Those of you who are familiar with foam rolling and the wonderful benefits that it can provide will also see great relief from the use of a tennis ball since they can get into the smaller muscle groups compared to a foam roller.
Ok enough talk this is what to do. For those who have upper back and neck tension you can take the two tennis balls that are in the sock and lay on them so the tennis balls are between the shoulder blades and around the spine. Here you can roll up and down on the balls and hit all those smaller tension spots that a foam roller cannot get at. Then after that you can use the single ball to get the rest.
Once you master that you can then use the tennis balls on any tense muscle area. Try and stay away from rolling over a bony area since that will possibly create a bruise. You may have to start out on the floor or on the most cushioned area of the house if it is too painful.
The purpose of the tennis balls is to help break up the muscle adhesions that we all get during the day. Using the tennis balls at home will help with the current treatment that many of you are utilizing here at CSI. I tell many of my patients on the first visit about the tennis balls to help them with there current issues. Many use massage however this is a home care method that you can utilize daily.
I recommend that you use the tennis balls over the areas that you feel are the most tense and allow the tennis balls to push in the area for 3-4 minutes then move them. You can do this on all large and small muscle groups to pain tolerance.
Tennis balls I have found are the easiest way to allow some home massage and tension relief. If any of you have questions on how to use the tennis balls and or questions about the previous blogs, please contact me at bfg59@aol.com. Thank you all for your time and may this holiday season bring you all happiness.
Thank you,
Dr. Ed
Thursday, October 9, 2008
BREATHE
Quote: "I complained I had no shoes, until I met a man who had no feet."
I read this quote and I liked it for several reasons. The main one is that it puts things in perspective. The other quote I heard today was, “You may have lost your wealth, just don’t loose your health”. These two quotes bring us back to reality. With the media showing us all the doom and gloom it gets harder and harder to find that silver lining every day, but its there. Stress can bring us down and we have two choices when we wake up each morning (that in itself is a plus), to have a great day or a bad day. Yes, it’s a choice. It may take you all day to find a reason why it was great but never stop looking for that reason. IT maybe as simple and hearing “I love you” from a loved one, or waking up and seeing that you have a roof over your head, or that you were able to eat, or my favorite, you woke up with less pain than the day before.
Most people put their LIVES ahead of their LIFE. They rush around, worrying about their job, their kids, their material objects. They worry about the health of their loved ones or their friends and never taking the time to tend to their own needs and health. If you are reading this you need to take a reflection to truly look at your self. Are you taking care of yourself by eating right, getting sleep, taking your supplements, getting exercise and getting your regular Chiropractic Adjustments. During times of stress your body goes into hyper speed. If you don't take care of the engine, the body will break down. Stay on the highway of life and care for yourself so you don't end up on the side of the road broken.
With the nation in panic mode, the media lighting the fires and wallstreet not knowing what to do, I felt compelled to write this note and say "BREATH". If you let your health go, then the stress will be more than you can imagine. You always hear, "Until I had cancer I never stopped to appreciate life". Don't wait for the stress to beat you down, combat with proper health so you can deal with everything else.
If you or your company would like one of the CSI Doctors to come to your company and show you and your employees little tricks to lower the stress level so you can focus on the job at hand. Let me know and we can be available for a "lunch and learn" or an evening talk. We will come to you, all you have to do is ask:-)Contact us at www.gotcsi.com
I read this quote and I liked it for several reasons. The main one is that it puts things in perspective. The other quote I heard today was, “You may have lost your wealth, just don’t loose your health”. These two quotes bring us back to reality. With the media showing us all the doom and gloom it gets harder and harder to find that silver lining every day, but its there. Stress can bring us down and we have two choices when we wake up each morning (that in itself is a plus), to have a great day or a bad day. Yes, it’s a choice. It may take you all day to find a reason why it was great but never stop looking for that reason. IT maybe as simple and hearing “I love you” from a loved one, or waking up and seeing that you have a roof over your head, or that you were able to eat, or my favorite, you woke up with less pain than the day before.
Most people put their LIVES ahead of their LIFE. They rush around, worrying about their job, their kids, their material objects. They worry about the health of their loved ones or their friends and never taking the time to tend to their own needs and health. If you are reading this you need to take a reflection to truly look at your self. Are you taking care of yourself by eating right, getting sleep, taking your supplements, getting exercise and getting your regular Chiropractic Adjustments. During times of stress your body goes into hyper speed. If you don't take care of the engine, the body will break down. Stay on the highway of life and care for yourself so you don't end up on the side of the road broken.
With the nation in panic mode, the media lighting the fires and wallstreet not knowing what to do, I felt compelled to write this note and say "BREATH". If you let your health go, then the stress will be more than you can imagine. You always hear, "Until I had cancer I never stopped to appreciate life". Don't wait for the stress to beat you down, combat with proper health so you can deal with everything else.
If you or your company would like one of the CSI Doctors to come to your company and show you and your employees little tricks to lower the stress level so you can focus on the job at hand. Let me know and we can be available for a "lunch and learn" or an evening talk. We will come to you, all you have to do is ask:-)Contact us at www.gotcsi.com
Thursday, October 2, 2008
Ice or Heat- THAT is the Question
By Dr. Ed Green
Ever since becoming interested in Sports Chiropractic I have always been asked the question when to ICE and when to HEAT. I must get that question several times a week. So I am writing this article or as you would say it in the twentieth century, BLOG, to help ease all the thoughts and curious question seekers out there.
HEAT: Heat is good for bringing blood to the injured or sore area and loosening up the tissue to make that area less stiff and more pliable. Heat should be applied before participation in any athletic event. I recommend that patients use heat for no longer than 15-20 minutes. Now, there are two types of heat that are beneficial. The most effective would be that of moist heat. The reason being is that the moist heat can penetrate the skin and get deeper into the tissue with out dehydrating the surround cells. An example of that would be the difference between a burn that is caused by a flame compared to that of a steam burn. As we know the flame burn will char the skin however a steam burn basically melts it away. So if you are wanting to apply heat make sure it is moist heat and do it before an event to help loosen or relax the muscles and surrounding joints.
As for those who like to use the heat rubs or heat liniments, they are only good for a temporary superficial relief. They will desensitize the tissue and bring a small amount of blood to the area however one must be careful in using them so FOLLOW THE DIRECTIONS.
ICE: Now here is my favorite thing to use. Yes I know ICE is COLD and that is why it is so beneficial. I have been using ice for many years however; it was my first year at California Lutheran University while on the football team that I got my first real exposure to ICE therapy. It was in the middle of summer, where we all know that the Conejo Valley get in the 100’s. Three days into hell week, I developed some moderate quadriceps tightness with a quad contusion. I went into the training room for some help and the trainer instructed me to hop in the ice bath. So here I am, a 310lb offensive lineman, trying to get my big butt into a small whirl pool bath that is full of ice. IT WAS QUITE A SIGHT. Needles to say, I was in the ice bath everyday after practice.
Ice will decrease the amount of fluid and blood in the injured area. The decreased amounts of fluid and blood will limit the body from forming adhesions and control the amount of lactic acid that is produced. By decreasing these things you will feel less stiffness, less tightness and less pain. I recommended that people ice after they are done with heavy exercise or after an acute injury. During the onset of an initial injury the body wants to surround the area with fluid and blood. By icing you can limit the amount of fl uid and blood and there fore decrease the amount of pain. Your pain level will also decrease with the ice since the sensitive nerve roots will become desensitized.
So now that I have rambled on and on here is my final word. ICE, ICE, ICE for all acute injuries and after rigorous activities that you are sore or stiff afterwards. Use HEAT when you are about to compete or need to be loosened up. You should only use heat for 15-20 minutes and then remove the heat. Never fall asleep with it on. As for ICE, onc should ice the injured area for 15-20 min on and then remove it for 40 min and then apply for another 15-20. Do this 3-4 times a day.
Ok there it is. That is my take on ICE vs. HEAT. I love them both but prefer ICE. Please feel free to comment on this and I will return the favor. AND PLEASE NO COMMENTS ON ME IN A TUB OF ICE.
See you in the office,
Dr. Ed Green
Clinic Director, Moorpark CSI
Ever since becoming interested in Sports Chiropractic I have always been asked the question when to ICE and when to HEAT. I must get that question several times a week. So I am writing this article or as you would say it in the twentieth century, BLOG, to help ease all the thoughts and curious question seekers out there.
HEAT: Heat is good for bringing blood to the injured or sore area and loosening up the tissue to make that area less stiff and more pliable. Heat should be applied before participation in any athletic event. I recommend that patients use heat for no longer than 15-20 minutes. Now, there are two types of heat that are beneficial. The most effective would be that of moist heat. The reason being is that the moist heat can penetrate the skin and get deeper into the tissue with out dehydrating the surround cells. An example of that would be the difference between a burn that is caused by a flame compared to that of a steam burn. As we know the flame burn will char the skin however a steam burn basically melts it away. So if you are wanting to apply heat make sure it is moist heat and do it before an event to help loosen or relax the muscles and surrounding joints.
As for those who like to use the heat rubs or heat liniments, they are only good for a temporary superficial relief. They will desensitize the tissue and bring a small amount of blood to the area however one must be careful in using them so FOLLOW THE DIRECTIONS.
ICE: Now here is my favorite thing to use. Yes I know ICE is COLD and that is why it is so beneficial. I have been using ice for many years however; it was my first year at California Lutheran University while on the football team that I got my first real exposure to ICE therapy. It was in the middle of summer, where we all know that the Conejo Valley get in the 100’s. Three days into hell week, I developed some moderate quadriceps tightness with a quad contusion. I went into the training room for some help and the trainer instructed me to hop in the ice bath. So here I am, a 310lb offensive lineman, trying to get my big butt into a small whirl pool bath that is full of ice. IT WAS QUITE A SIGHT. Needles to say, I was in the ice bath everyday after practice.
Ice will decrease the amount of fluid and blood in the injured area. The decreased amounts of fluid and blood will limit the body from forming adhesions and control the amount of lactic acid that is produced. By decreasing these things you will feel less stiffness, less tightness and less pain. I recommended that people ice after they are done with heavy exercise or after an acute injury. During the onset of an initial injury the body wants to surround the area with fluid and blood. By icing you can limit the amount of fl uid and blood and there fore decrease the amount of pain. Your pain level will also decrease with the ice since the sensitive nerve roots will become desensitized.
So now that I have rambled on and on here is my final word. ICE, ICE, ICE for all acute injuries and after rigorous activities that you are sore or stiff afterwards. Use HEAT when you are about to compete or need to be loosened up. You should only use heat for 15-20 minutes and then remove the heat. Never fall asleep with it on. As for ICE, onc should ice the injured area for 15-20 min on and then remove it for 40 min and then apply for another 15-20. Do this 3-4 times a day.
Ok there it is. That is my take on ICE vs. HEAT. I love them both but prefer ICE. Please feel free to comment on this and I will return the favor. AND PLEASE NO COMMENTS ON ME IN A TUB OF ICE.
See you in the office,
Dr. Ed Green
Clinic Director, Moorpark CSI
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