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Posts Tagged ‘sports injuries’
Tips for Preventing Injury this Summer
Sunday, May 29th, 2011
With the unofficial arrival of summer tomorrow (Memorial Day), I thought I would re-post a blog from last year. Enjoy your holiday!
Healthy Summer Living Tips
Injury Prevention Take a few minutes to stretch before performing yard work or walking which can go a long way in preventing injury. Here are a few things that you can do while outside.
Hamstrings – Find a stair step or short stool to stretch the back of your leg. Keep your back straight and rotate from your hips. Bending out of your back can produce undo strain.
Quadriceps – Hold on to a chair or put your hand against a wall for balance. Keep your back straight – arching backwards will jam the joints.
Avoid strain on your knee by pulling your heel backwards, instead of up to the buttocks.
Psoas/Front of the hip- Step out with one foot and glide forward while keeping your back straight. You should feel stretch in the front of the hip that is straight.
Shoulders – Stretch your arm across the front of your body as well as overhead. This stretches your shoulders and middle back.
Side bends- While keeping your back straight, put one arm over your head and bend to the opposite side.
Squat- Squatting while holding onto a chair or table is a good way to stretch
your low back.
Calf – Stretching your calves can be done one of two ways. The first way is to lean against the wall and extend one hip backward. Push your heel on that side down to the ground to stretch the calf. Keep your back straight. The second way to stretch the calf is to stand with your toes on the edge of a step. Slowly lower your heels so that they are lower than your toes.
Inner thigh/Groin Stretch- Point your toes forward. Keep your back straight and your pelvis level as you glide to one side and hold.
Hamstring
Quadriceps
Psoas/Front of the hip
Shoulder
Shoulder
Side Bends
Squat
Calf
Calf
Inner Thigh
Start an Exercise Program – Too many people start programs in January as part of a New Year’s resolution. That’s great if you can stick with it, but I believe winter weather makes it difficult to form those new habits. The weather becomes an excuse to avoid walking outside or going to the gym.
Start simple. Begin walking several times per week. Walk for 15-20 minutes to begin with. You can gradually increase your time. You should walk at a pace at which you could still carry on a conversation with another person. If you have enough air that you could sing while you walk, then you need to step up the pace a little. If you can find a walking partner, that’s even better. It will give you accountability.
Wear good shoes. Good support will reduce strain on your feet, as well as your knees, hips and spine. If one of your arches appears flatter than the other when you are standing, you may need custom orthotics to compensate and reduce your risk of injury.
Stretch before you walk. Again, this will reduce your chances for injury.
Stay Hydrated. Be sure to drink plenty of water. Take a water bottle with you while you walk.
Posture Month: Continued
Thursday, May 12th, 2011
BALANCE – The 2nd Posture Principle
By Kelley Patterson
Do you remember junior high gym class? Each year we would have a unit on gymnastics. Part of the fun was getting the chance to walk on the balance beam. I remember there were always a few who effortlessly glided down the beam and gracefully leapt off…I was not one of those students! My gym teacher would shake her head and tell me I didn’t have balance.
Guess what? My gym teacher was wrong! Every one of us has balance; if we didn’t, we would fall down! What she really was talking about was being WELL-BALANCED.
Posture can be defined as “how you balance your body”. Keeping your balance is usually something you don’t have to think about, but constantly holding your body upright has real effects on your entire body. “Good posture means strong balance and control without muscle and joint strain….The key to effectively improving posture is strengthening the core muscles which control HOW we balance,” says Dr. Steven Weiniger, founder of BodyZone. Balance and Posture must work continuously in unison to keep us steady and upright. This becomes more and more important as we age. A December 2010 article on the Centers for Disease Control’s website states that each year, one in every three adults age 65 or older falls. Falls can lead to moderate to severe injuries, such as hip fractures and head traumas. Among people aged 65 or older, falls are the leading cause of injury death, and they are also the most common cause of nonfatal injuries and hospital admissions for trauma. Falls can be prevented through regular exercise, particularly core-strengthening exercises.
Weak balance leads to back problems, joint stress, poor posture and possible falls. Balance can be improved at any age! A key to aging well is balance training.
Try this: One Leg Balance
- Stand up straight. Lift up one leg and count to 30.
- Stop the first time you have to put your foot down to balance….Don’t cheat!
- Repeat for the other leg.
Can’t do it? Here’s why: If you can’t balance with control on each leg for 30 seconds, or if you flail your arms to keep from falling, then your balance and your core body strength is weak.
May is Posture Month at Overland Chiropractic, and Balance is the 2nd Posture Principle. Balance training and core-strengthening lead to improved posture. Improving your posture will improve your motion, leading to effective exercise and better health.
Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis. Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one. Why put off living better and aging well? Let’s begin, together, today!
Overland Park Chiropractor Dr. Robert Patterson Encourages Parents To Review Chiropractic Exams for Kids who Suffer from Migraines & Headaches
Friday, September 3rd, 2010
By: Dr. Patterson, Overland Chiropractic
If you have children or grandchild who suffer from headaches, you might find this recent article by Tara Parker-Pope from NY Times interesting. As is generally the case, lifestyle appears to play a significant role in the prevention or management of these headaches. The article states “lifestyle changes like exercise, drinking more water, getting adequate sleep and not missing meals are essential.”
“I can’t say it’s typical that you can completely cure headaches just by lifestyle measures alone, but if you don’t address those things as well you’ll never be able to control them,”says Dr. Philip Overby, assistant professor of neurology and pediatrics at Children’s Hospital at Montefiore in the Bronx.
I see these changes as very doable for the average family. I would also encourage a chiropractic examination. I often find mechanical problems contributing to migraine headaches in my patients. Children do all kinds of activities from carrying backpacks to playing sports and taking falls that can cause these mechanical problems. I also like to evaluate migraine sufferers for food allergies and nutritional/digestive issues.
Returning to Classrooms, and to Severe Headaches
For kids around the country it’s back-to-school time. But for many of them, it’s also the return of headache season.
Doctors say frequent headaches and migraines are among the most common childhood health complaints, yet the problem gets surprisingly little attention from the medical community. Many pediatricians and parents view migraines as an adult condition. And because many children complain of headaches more often during the school year than the summer, parents often think a child is exaggerating symptoms to get out of schoolwork.
Overland Chiropractor Reviews: Are Your Kids Stressed Out?
Friday, August 27th, 2010
By: Dr. Robert Patterson
As our kids return to school, we need to be aware that they face stress everyday just as we do. As adults, we are too often caught up in our own financial, job, and relational stresses that we forget about the stressors that our kids face. Have you ever faced a stressful situation and thought to yourself, “I wish I were a kid again?” You look back to a time when you had less responsibility, and maybe mom and dad were there to help you. If you are honest with yourself, are you looking at the past through rose-colored glasses? Are you forgetting the things that caused fear and hurt and that still hold you back today?
When the new school year begins, many kids will feel anxious about a number of things. There are new teachers, homework, tests, new rules, and maybe new processes to be learned, like how lunch works. Riding the bus sounds simple to us, but to a child it may be stressful. They may worry about being on time, finding the right bus number, where they are going to sit, someone teasing them, and getting off at the right stop.
Our kids are expected to perform at high levels academically, as well as athletically. I believe participation in sports is a great thing and teaches many life lessons. Unfortunately, I have seen too many parents push their kids past a reasonable point of achievement. When sports or other activities cease to be fun for your child, it is time to re-evaluate the importance placed on extra-curricular activities.
As kids get older, peer pressure increases, and self-esteem issues become more prevalent. They are exposed to commercials, “reality shows” (which I hope are not so real), television shows, and internet sites that glorify unacceptable behavior and a false sense of body image.
Let’s not forget the stress that day-to-day “drama” brings on, particularly with girls. As the father of two girls, I have heard stories that shock me. When I read things that kids have written on Facebook, I wonder if their parents have a clue as to what is going on in their kids’ lives. While I love technology, it has made it easier for kids and adults alike to be cruel to one another.
The more I think about it, the happier I am that I am not a kid anymore. I don’t want to leave you depressed. There are things that you can do to help your children deal with the stresses of life. The things you teach them now will help them later in life.
Tips for helping your kids deal with stress:
1. Talk with your kids. Don’t expect that they will tell you everything that is bothering them. It may take some coaxing on your part. Ask your child specifically if she is having difficulty finding the right bus or whom she sits with.
2. Educate yourself about Learning Styles. If you have a child struggling in school, he may learn and organize differently than you do. With our children, I learned this the hard way. You and the teachers may have to come up with different strategies to help your child.
3. Be an advocate for your child. Work with the school counselor and teachers if your child is getting behind. It puts tremendous stress on your child when she feels she has gotten in so deep that she can’t get out. As your children get older, teach them to advocate for themselves first, but never be afraid to get involved. You, not the teacher or school, are ultimately responsible for your child
4. Encourage kids to be the best they can be. Realize we all have limitations. It is okay to set the bar high in academics or sports. People often need to be pushed to reach their full potential. You want to push your child but not break him. Only 3% of high school basketball players continue to play in college. Only .02-.03% of high school basketball players ever make it to the professional level.
5. Monitor what your kids watch. Discuss the problems with behavior you see on television or elsewhere. Make teachable moments out of daily life and behaviors you observe.
6. Monitor your kids’ Facebook if they have one. While kids are able to use technology, they are often not very smart about what they put out there for the world to see. If you let your kids have a Facebook, you are foolish to not keep up with what they are posting, as well as their friends or other peers. Your child could be getting bullied or be involved in dangerous behavior that you are not aware of. Burying your head in the sand will only create problems for you and your child.
Antacids May Increase Your Risk of Osteoporosis
Friday, July 30th, 2010
By: Dr. Patterson
The importance of proper digestion cannot be overemphasized. Antacid medications are one of the leading over-the-counter drugs sold. In fact, in 2009, Nexium was the number two pharmaceutical drug sold in the United States.
Every day I see patients in my office who are taking these medications. Some patients have taken these medications for so long that they have become immune to the fact that they have a digestive disorder, or they feel because it may be an over-the-counter medication that there is no harm in it. I guarantee that it if you have symptoms of heartburn, indigestion, or reflux, it is not because you are suffering from a Nexium or other antacid deficiency. These medications are treating your symptoms, not the cause of your problems.
There are many potential problems with the long-term use of antacids. Today I want to focus on osteoporosis. Studies in recent years have indicated that use of these antacids, either for more than one year or in high doses, increases the risk of osteoporosis in people over 50. University of Pennsylvania researchers found a 44% increased risk of hip fracture in people taking proton pump inhibitor types of antacids. These are commonly known by names such as Nexium, Aciphex, Prevacid, Prilosec, Protonix and Zegerid.
In May 2010 , the FDA finally came out with a warning about the possible increased risk of spine, wrist and hip fractures with the use of antacid medications. They reviewed seven published studies. Six of the seven studies showed an increase risk of fracture.
As a Doctor of Chiropractic and Internal Health Specialist, these findings come as no surprise. Calcium can only be absorbed in an acidic environment. When you reduce the acidic environment of the stomach, calcium will have a more difficult time being absorbed into your system. The good news is that we can improve digestion with the use of enzyme replacement nutrition and diet modification. Specific testing can be performed to determine what your body is having trouble digesting, and we can treat the cause vs. treating the symptom.
If you would like information on how to be tested, please contact our office.
Overland Park Chiropractor Reviews Causes of Low & Chronic Back Pain From Pregnancy
Thursday, July 22nd, 2010
By: Dr. Patterson
Pregnant women commonly develop low back or pelvic pain, especially toward the end of their pregnancy. New mothers may also experience discomfort resulting from newborn care-giving that may strain their backs. Chiropractic care is often effective in helping to treat pregnant and recently-pregnant women.
During pregnancy and after delivery, a woman undergoes changes that stress her back. The most obvious change during pregnancy is the increased size and weight of her abdomen. As her baby grows, her center of gravity shifts, and her changed posture may stress her spine and pelvis. A less obvious change is her body’s release of a hormone called “relaxin.” This hormone relaxes ligaments in order for the pelvis to spread more easily during delivery. This can change the way the joints move and can lead to pain in the back, pelvis, pubic bone and hips.
Following delivery, a new mom will be doing all kinds of activities that put mechanical stress on her body. Leaning over the crib and changing table loads the spine. Lifting a baby-carrier or placing the baby in a car seat, lifting and unfolding a stroller, carrying a heavy diaper bag on one shoulder, and even nursing or bottle-feeding can cause strain and injury.
At the same time, she is adjusting to hormone changes, lack of sleep, and increased family responsibilities. These things further stress her body and make it more difficult for her to recover from her pain.
At our office, we can treat pregnant women all the way up through delivery and into the months after delivery. During pregnancy, spinal adjustments improve joint motion and help to relieve or manage pain.
Overland Park Chiropractor Dr. Patterson Featured on LowerBackChronicPain.com for Relieving Missouri Woman of Severe Back Pain
Friday, July 16th, 2010
A big thank you to lowerbackchronicpain.com for featuring Overland Park Chiropractor Dr. Patterson for his treatments on Barbara Lockwood to help relieve her back pain.
Barbara Lockwood, of Marceline Mo., was bed-ridden from severe back pain for four and a half years.
She felt like she had run out of options to cure her pain. “I’ve had physical therapy, I’ve had epidurals and nothing has worked,” Lockwood said.
Watch Barbara Lockwood discuss how Dr. Patterson’s treatments helped to relieve years of discomfort.
Through an article in the Kansas City Star, Lockwood learned about Dr. Robert Patterson of Overland Chiropractic. She went in for a free consultation and he performed a cat scan. Dr. Patterson firmly believed he could help Barbara with her pain. She began going to Overland Chiropractic five days a week for treatment and he delivered just what he had promised.
Lockwood remembers beginning to feel the relief of her back pain within the first week of treatment, until it was eventually nonexistent. “It was a miracle. I feel good, I’ve got my life back and I don’t have the pain,” she said.
Woman Experiences Relief From Wrist Pain With Treatments By Overland Park Chiropractor Dr. Robert Patterson
Tuesday, July 13th, 2010
Overland Park Chiropractor Dr. Robert Patterson was recently featured on carpaltunnelsyndromezone.com for his treatment of wrist pain.
Watch Sherri Rinne discuss how she was able to avoid carpal tunnel surgery by receiving chiropractic treatments from Dr. Robert Patterson of Overland Chiropractic.
“I was having some wrist problems about ten years ago and it was to the point where I couldn’t type and couldn’t even have enough strength to hold a manila file folder,” explained Sherri.
After Sherri received her initial adjustment from Dr. Patterson to treat her carpal tunnel syndrome, she was amazed that she had immediate relief. She had a grip and strength in her hand, which she had not had for a few weeks prior to the adjustment.
Sherri had no down time and was able to return to work the next day and was actually able to do her job. She continues to see Dr. Patterson for minor adjustments and he also treats her back. Dr. Patterson has also taught Sherri exercises to help strengthen her back and wrists.
“I just love Dr. Patterson! He is fabulous; he talks to me; he listens to me; his staff is amazing and I would recommend him to anyone,” said Sherri.
Benefits of Cox Flexion Distraction: A Spinal Decompression Therapy
Tuesday, July 13th, 2010
By: Dr. Patterson
Spinal decompression tables have been around in various forms for many years. Currently, I am one of only three doctors certified in Cox Flexion Distraction in the State of Kansas. This form of spinal manipulation uses decompression of the spine, but it is quite unique compared to other decompression tables.
Let’s look at some differences between the different types of traction devices. With traditional traction tables, the patient lies on their back. A belt or harness is placed around the ribs and a second belt is placed around the pelvis or hips. A percentage of your body weight is calculated, which determines the amount of force with which the table is going to pull. These tables pull straight out (axial distraction). There is no control over which vertebrae move. New tables such as the IDD and DRX9000 tables work on a similar principle. One of the main differences I see in these newer tables is their ability to pull at an additional angle. The idea is that they are going to try to isolate a particular vertebra. The problem is, no one actually has their hand on your spine to know if the vertebra they are trying to isolate really moves, and if it does, how much it moves.
Cox Flexion Distraction manipulation has many advantages over these other tables. The first advantage is that it allows me to be much more specific in isolating each vertebra. While the patient lies on their stomach, I place my hand one at a time on the individual vertebra. While blocking this vertebra with my hand, I manually bend the bottom of the table down until I feel that specific joint separate. This allows me to apply just the right amount of decompression to that vertebra. I can then move to the next joint and decompress it. Different joints require different amounts of decompression due to the varying degrees of arthritis, muscle activity and inflammation at each joint. Another advantage to Cox manipulation is that I can move each joint through all of its normal motions while it is decompressed. Most decompression tables only allow one motion, while a Cox table allows me to introduce flexion, extension, side to side bending, circumduction, rotation, and axial distraction.
People usually want to know if decompression with a Cox table is covered by their insurance. If your insurance plan covers spinal manipulation adjustments, then the answer is yes. This is taught and recognized as a form of manipulation because it is a “hands on,” skilled procedure. Other tables only require a technician or assistant to set you up on the table. Medicare, does not cover the IDD and DRX9000, but will cover Cox Flexion Distraction.
Exercise: Activity and Mental Health in Women
Friday, July 9th, 2010
For those of you with teenage daughters or granddaughters, I thought you might find this article interesting. We normally think of exercise as a benefit for our children’s physical health. This study indicates that it may have some real benefits for their long term mental health as well. I would encourage your kids to exercise whether they are boys or girls.
Exercise: Activity and Mental Health in Women
People who are physically active appear to be at lower risk for cognitive impairment late in life, and for women, a new study suggests, physical activity during the teenage years may provide the greatest benefit.
The study used data about 9,395 women 65 and older, most of them white, who participated in a multicenter study of osteoporotic fractures. They were asked whether they had been physically active on a regular basis during their teenage years and at ages 30, 50 and later. Their cognitive function was also assessed.