Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
When your metabolism is running like a well-oiled machine, your body is working for you. Not only can it make maintaining (or losing) weight a little easier, but maximizing your system’s calorie-burning engine will also help you feel more energetic, active, and alive. To figure out how to get it to that happy place, incorporate these everyday eating and exercise habits into your regular routine.
Do more heavy lifting
It’s so easy to glance at the “calories burned” figure on the cardio machine and then add more time to your workout to make the number higher. But if you want your metabolic furnace to burn hotter during the day, you’re going to need to add muscle. “Muscle burns more calories than fat,” says Alissa Rumsey, RD, CSCS, author of Three Steps to a Healthier You. She advises fitting in a total-body strength workout two to three times per week, using a weight that’s heavy enough to make the 10th rep very difficult.
You already know that cranking your metabolism means filling your dinner plate with quality protein (in the form of lean meats, eggs, fish, legumes, and yogurt). Thing is, it’s easy to get that chicken breast or piece of salmon in at dinner. What’s harder is remembering to eat a high-protein meal at breakfast and lunch, says Rumsey, when you’re typically on the go and too rushed to do much more than grab a piece of fruit or carb-heavy sandwich.
Getting good protein in the a.m. and p.m. “will also help you maintain and build muscle as long as you consume it before and after regular weight training workouts,” she says. Plus, research suggests that your body works harder to break down and process calories from protein than from fat or carbs, resulting in a slight bump in metabolism. And don’t forget, protein promotes satiety. You’ll feel fuller and burn more calories breaking it down. Double win.
Dial back your work stress
No one has to tell you that chronic stress is unhealthy. But stress at work is especially detrimental. One study of women with a history of mood disorders in the journal Biological Psychiatry found that those who experienced extra stress during the workday burned 104 fewer calories in response to a higher-fat meal compared to women who were not stressed. As the researchers discovered in a later study, stress can change the way your body metabolizes fats, even reducing the benefits of eating a healthy meal.
Snack before bedtime
You heard that right—it’s time to consider disregarding all those warnings about not eating after 8 p.m. “Conventional wisdom says that food you eat right before bed will sit in your stomach all night long, which will result in packing on the pounds,” says Cassie Bjork, RD, author of Why Am I Still Fat?. Instead, the right bedtime snack “will actually boost your metabolism by keeping your blood-sugar levels stable, which allows your pancreas to secrete the fat-burning hormone glucagon,” she says.
Sleep may be the last thing on your to-do list, yet it deserves priority status, and here’s one out of a million reasons why. Not getting enough rest has a disastrous effect on your metabolism, prompting you to misread your system’s hunger cues and revving your appetite. As one study suggests, this appetite boost happens when your body calls for extra calories to fuel the additional time you’re awake—and that leads you to overeat. The National Sleep Foundation recommends adults snag seven to nine hours of shuteye per night. Give it a try tonight.
Maybe you put in your 45 minutes of daily heart-pumping exercise on the regular. But if you spend the rest of the day with your butt planted firmly in a chair, you’re keeping your metabolism in stall, says Rumsey. “It’s important to move as much as possible,” she says, not just because movement burns calories but because it keeps your metabolism on high.
So make an effort to get up and stand at your desk, head outside to eat lunch and then taking a stroll, or walk or down the stairs when possible. Moving more during the day, even if you’re just heading down the halls of your office or taking the long route to the parking lot where you left your car, will keep your metabolism running, she says.
Stop counting calories
“People often think that restricting calories boosts metabolism, but this does the complete opposite,” says Bjork. Here’s why: calories are the energy that fuels your body and helps your metabolism run efficiently. Take in too few, and you’ll start to feel fatigued and hangry. Ensuring that you’re filling up your plate with lean protein (like fish or meat), healthy fats (avocado, olive oil, almond butter), and lots of fruits and veggies will deliver high-quality, nutritionally dense calories to your body. That helps your metabolism run optimally, in turn burning calories rather than conserving them.
Julian Alcarez Declines His 2017 CrossFit Games Qualification
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Julian Alcarez had his rookie year at the 2015 CrossFit Games and barely missed qualifying for the 2016 CrossFit Games. He’s spent time training and putting in the work to qualify and finished in fourth overall at the 2017 California Regionals, earning his second trip to the Games.But life happens and priorities change and Julian Alcarez has a baby on the way to Miranda Oldroyd and Julian Alcarez has declined his qualifying berth in order to be there for the birth of his first child.
As a result, his spot goes to sixth place finisher Wesley “Holden” Rethwill. Here’s the emotional video of the moment it was announced:
Good on Julian for not only having the capacity to make it to the Games but also the maturity to set his priorities and put his family first.
Compression tights are the latest in athletic performance wear, and some runners swear they improve their performance by helping them to run longer, faster and even recover more quickly with less soreness. But does science back up those beliefs?
In a study presented at the American College of Sports Medicine�s annual meeting, researchers put the latest compression-wear to the test. In a study funded by Nike, Ajit Chaudhari, from the physical therapy department at Ohio State University, and his colleagues tested two prototype compression tights provided by the company. Nearly 20 experienced male distance runners agreed to run at nearly their maximum ability wearing three different outfits: running shorts, low-compression tights and high-compression tights. The high-compression gear was the most compression allowed before being classified as a medical device (which is how some compression socks designed to treat circulation conditions are categorized.)
Because compression tights are supposed to keep muscles from vibrating too much�the oscillation is what experts believe causes muscle fatigue and damage to fibers�Chaudhari also measured how much vibration the runners� leg muscles experienced by using special reflectors that could record even the smallest movements. To see how the different outfits affected the runners� performance, the researchers also measured the strength of leg muscles and asked the runners to jump as high as they could before and after the 30-minute run.
It turns out that there were no changes in the runners� jump height or strength whether they wore the running shorts, the low-compression or the high-compression tights. �What we found, when we tested them after a 30-minute high intensity run, was that we don�t see any real effects of the compression tights,� says Chaudhari. �I would say that it�s one strike against expecting improvement in performance from compression tights. We don�t see any evidence that they result in improvement in performance, so for someone who is wearing the tights specifically to try to improve performance, I�d say there isn�t any evidence that they are worth the time or money.�
In a statement, Nike said: �Our goal is to better understand all aspects of human performance. The effect of compression products on performance is one of many areas we study and an area that is often studied by other researchers. The Ohio State University study, which focused on 17 athletes for up to 30 minutes per athlete, produced an interesting data point that delivered an additional perspective on the study of compression tights. Our role is to take athlete feedback and data from studies like this to develop world-class products for athletes at every level.�
Muscle fatigue is one of the major drivers of injury. As their muscles get tired, runners tend to lose their form, and that�s when joints and muscles get misaligned and injuries can occur. Compression tights were thought to stave off that fatigue by keeping vibrations to a minimum, but that theory hadn�t really been tested.
These latest results suggest that compression tights may not be the answer to reducing fatigue. Chaudhari did document that the compression reduced vibration of the muscles; it�s just not clear that the reduction in vibration had any effect on fatigue. It�s possible, he says, that the 30 minutes of intense running wasn�t enough to bring the muscles in these experienced runners to the tiring point. But that�s unlikely, since the runners did start to breathe more heavily and experience faster heart rates, which indicated they were working harder. (Some of the runners couldn�t run for the entire 30 minutes at the heightened intensity.)
There may also be other reasons why people prefer compression tights. For some runners, the extra support helps them run longer or feel more comfortable, and that�s important to performance. They may also keep the legs warm, which some runners prefer.
�If they make you comfortable, they could help you run further,� Chaudhari says. �But if somebody is thinking, �gosh, I need to set personal records and I�ll use the tights because I believe they will help my performance,� you have to go in knowing that it�s kind of a shot in the dark.�
The Schroth Method is a non-surgical principle utilized as a scoliosis treatment which consists of scoliosis-specific exercises depending to curve-pattern.
The scoliosis exercises used in this form of treatment do not resemble conventional exercises and also, the Schroth method focuses on a proprietary corrective breathing technique called rotational breathing, or rotational angular breathing (RAB). Each patient with scoliosis has a curve pattern that is unique. The aim of the Schroth method is to correct the torso, allowing it to restore its original physiological structure.
The term scoliosis exercise leads people to think it�s simple to handle scoliosis via exercise. However, it is important that an experienced and qualified healthcare professional whom specialized in Schroth methodology conducts the training. With proper education on the Schroth method of exercises for scoliosis, it’s possible for patients to integrate them into daily life and understand the abilities required for lifetime management. For individuals who choose to understand the Schroth method, the benefits are endless.
More About the Schroth Method
Special Schroth method exercises for scoliosis target the trunk and the core, but they truly start in the feet or pelvis. The exercises are accustomed to correct the backbone in three-dimensions and contain special instructions, based on curve pattern, prior to starting the exercise which will incorporate the rotational respiration. Creator Katharina Schroth developed the technique in Germany more than ninety years back.
Simply stated, the aim of the Schroth method is to correct the spine in the frontal, sagittal and transverse planes. That is achieved through de-flexion, de- rotation and elongation of the spine and rib cage. The patient learns to reinforce the musculature surrounding the spine, focusing primarily on creating overall stability and spinal balance to provide overall health and wellness.
Working to correct the backbone in this mode is a key to successful scoliosis direction. Possible advantages for many who learn and practice the Schroth method approach for scoliosis are:
Stopped or potentially reduced progression in teenagers
Spinal de-rotation
Improved lung function
Chest expansion that is improved
Enhanced postural appearance
A more balanced posture
Decrease or removal of pain, if present
A component of empowerment over scoliosis (the value of this cannot be underestimated) and the chance for control over what’s frequently presumed to be a condition that’s uncontrollable from the patient
The Schroth method exercises should be unique to every individual. Because of this, it’s essential for healthcare professionals to work on a one-on-one basis with their patients, rather than in groups. There are lots of Schroth scoliosis exercises. A chiropractor, physical therapist, or other specialist can determine which exercises are best for every single patient and on the basis of the curve pattern effectiveness of every exercise for the individual. On a side note, not every exercise may function the same for each person.
Patients must focus physically and mentally as well as work at internalizing the concepts of re-establishing their body’s balance. Patients are additionally instructed awareness and optimal postural control during everyday activities to prevent the progression of scoliosis.
Individuals with scoliosis experience imbalances along the muscles in their back on opposing sides. Schroth method exercises lengthen the muscles on the concave side of the spine while the patient learns to shorten the muscles on the convex side of the back. Schroth method rotatory respiration teaches patients to breathe to the concave side of the torso. This inhalation period is followed by the exhalation phase, generally known as stabilization. Stabilization helps re-establish a more stable three-dimensional spinal alignment, helping the patient be able to understand how the spine is corrected.
Patience is the key to effective results from the Schroth method exercises.
The Schroth Method – Exercises for Scoliosis
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Neck Pain and Auto Injury
After being involved in an automobile accident, the sheer force of the impact can often cause whiplash, a common type of neck injury resulting from the sudden, back-and-forth motion of the head against the body due to a car wreck, or other incident. Because of this, many of the complex structures found within the neck, including the spine, ligaments and muscles, can be stretched beyond their normal range, causing injury and painful symptoms.
Taking vitamin D supplements while pregnant may protect a mom’s baby from developing asthma, says a study published in the journal of Allergy and Clinical Immunology. The study found that the supplements could positively modify the immune system of the fetus and could protect it against asthma and respiratory infections.
Researchers from the U.K.’s King’s College London looked at the effect that taking a supplement of 4,400 IU vitamin D3 per day during the second and third trimesters of pregnancy versus the recommended daily intake (RDI) of 400 IU/day, had on the immune system of the newborn.
Volunteers were randomized at 10 to 18 weeks of pregnancy and given either a high or low dose of Vitamin D. At birth, blood was taken from the newborns’ umbilical cords and tested to gauge their innate immune system, which is the baby’s first line of defense to infection, and their T lymphocyte responses, which provide longer-lasting protection.
They discovered that blood samples from babies born to mothers supplemented with higher doses of vitamin D3 had stronger immune responses that protect newborns from infection. Since strong immune responses are associated with a decrease in the risk of developing asthma, researchers believe the babies will have better respiratory health during childhood.
“The majority of all asthma cases are diagnosed in early childhood implying that the origin of the disease stems in fetal and early life,” said lead researcher, Professor Catherine Hawrylowicz of King’s College London.
“Studies to date that have investigated links between vitamin D and immunity in the baby have been observational,” she said. “For the first time, we have shown that higher Vitamin D levels in pregnancy can effectively alter the immune response of the newborn baby, which could help to protect the child from developing asthma.”
Other recent studies have also found that nutritional substances can affect asthma. Scientists at the University of Rochester Medical Center found that omega-3 fatty acids, the healthy oils found in cold water fish and fish oil supplements, can help fight asthma. In addition, a New England Journal of Medicine study in late 2016 showed that pregnant women who ate fish or took fish oil supplements reduced the risk of asthma in their children.
Vitamin D during pregnancy has also been found to influence the risk of attention deficit hyperactive disorder (ADHD) as toddlers. Danish researchers studied the umbilical cords of infants, and asked moms to complete surveys noting their children’s behavior when they were two-and-a-half years old. Moms who had taken vitamin D when pregnant, and whose umbilical cords contained high levels, reported significantly fewer symptoms of ADHD in their children.
People who wear activity trackers to count the calories they’re burning are probably not getting accurate estimates, suggests a new study.
Researchers who tested seven popular activity trackers found that while heart rate measurements were generally accurate, none of the devices provided a reliable calorie count.
“At this point with this level of error, I would be wary of using that estimate to alter a calorie-controlled diet,” said senior author Dr. Euan Ashley, of Stanford University in California.
Patients “have been bringing data from these devices to us and some of us were using these devices ourselves,” Ashley told Reuters Health.
Because so little is known about the data’s accuracy, “We realized that we had to do our own study,” he said.
Ashley’s team recruited 60 healthy adults to test seven popular wrist-worn activity trackers: the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, MIO Alpha 2, PulseOn and Samsung Gear S2.
Participants wore up to four devices at a time, and they also wore laboratory devices to measure heart rate and calories burned while sitting, walking, running and cycling.
All of the devices but one had an average heart rate error rate below 5 percent. The exception was the Samsung Gear S2, which had an error rate of 5.1 percent.
But for calculating energy expenditure – or calories burned – all of the devices had error rates above 25 percent. The Fitbit Surge had the lowest average error rate for calories burned at about 27 percent. The PulseOn had the highest at about 93 percent, according to a report in the Journal of Personalized Medicine.
Overall, the Apple Watch had the lowest error rates while the Samsung Gear S2 had the highest.
The researchers were surprised at the unreliability of the calorie counts.
The devices “were literally all over the map with error rates,” Ashley said.
Data tended to be less accurate for men, people with higher body weights and darker skin tones, and while walking.
Ashley’s team hopes the devices’ calorie counting technology will improve. “I think we’re all hopeful that as we move forward they will get better,” he said.
In a statement to Reuters Health, Fitbit said its trackers show an estimated total number of calories. “Fitbit uses a scientifically validated estimate of (basal metabolic rate) based on height, weight, age, and gender information that users provide when setting up their Fitbit account,” said the statement, which added that the measure also takes into account people’s heart rates.
“While the Mio ALPHA 2 was designed for the individuals focused on heart rate zone training, and not for all-day activity tracking, we agree that more accurate calorie estimation is important for the industry as a whole, since most individuals are monitoring calorie deficits for weight loss,” said Mark Gorelick, chief science officer at Mio Global, in a statement.
Markku Lankinen, who is head of operations for PulseOn Oy, said in an email that the researchers may not have adjusted the device specifically for each participant. “With PulseOn device, you would need to apply these user parameters in the application before exercising, and this seems not to have been done,” said Lankinen. “This causes the (energy expenditure) estimates to be badly off.”
Apple, Microsoft and Samsung did not provide comments for publication. All Basis Peak watches were recalled in 2016 due to overheating, according to its website.
Ashley’s team is currently conducting a study to test the accuracy of devices in the real world.
A very few number of research studies have been conducted to examine how effective the Schroth method is towards the management of scoliosis, particularly in countries such as the United States, where the duration of therapy programs are generally constrained to an average of 1 to 3 sessions.
Researchers conducted a study on a 26 year old female with adolescent idiopathic scoliosis in order to examine the effects of Schroth therapy. The physical therapy regimen included a 1-hour Schroth method session of exercises, twice per week for four weeks, followed by one session of the Schroth therapy each week for 20 additional weeks. Furthermore, the research study also included a home exercise program which consisted of 30-minute sessions, five days per week. All evaluation measurements and results were recorded before and after the treatment.
After a 6-month treatment period, the patient had experienced a significant and measurable improvement of symptoms as well as the overall condition. Additionally, the patient was satisfied with their results, reporting improved bodily strength and she felt more comfortable with her appearance.
The findings of the research study suggest that scoliosis treatment utilizing the Schroth method and it’s specific exercises may be an effective treatment option for the spinal condition to the traditional methods of treatment and rehabilitation.
Researchers also conducted another study to compare the effectiveness of Schroth method exercises in other patients with adolescent idiopathic scoliosis. Designed as a randomized-controlled study in an outpatient exercise-unit and in a home setting, the research study consisted of fifty-one patients who were diagnosed with adolescent idiopathic scoliosis or AIS. Forty-five of the patients with adolescent idiopathic scoliosis whom met the inclusion criteria were divided into three groups. The Schroth method exercises were applied to the first group in the clinic, which were also given to the second group as a home regimen and the third group was the control group.
The findings of the research study demonstrated an improvement of the condition and its symptoms in the clinic Schroth method exercise group compared to the other groups. According to the results, the waist asymmetry improved only in the clinic exercise group where the results of the other groups worsened. In conclusion, the Schroth exercise program was effective towards improving scoliosis and its symptoms.
How to Treat Scoliosis – About the Schroth Method
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Neck Pain and Auto Injury
After being involved in an automobile accident, the sheer force of the impact can often cause whiplash, a common type of neck injury resulting from the sudden, back-and-forth motion of the head against the body due to a car wreck, or other incident. Because of this, many of the complex structures found within the neck, including the spine, ligaments and muscles, can be stretched beyond their normal range, causing injury and painful symptoms.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
