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 it comes to scoring a fit frame, Kira Stokes, creator of The Stoked Method, has definitely mastered all the moves you need. (I mean, have you seen that six-pack?) So it should come as no surprise that we often find ourselves scrolling through her feed for fitspiration. This week it came in the form of Lateral X-band Monster Walks + Upright Row, her SMOTD (or Stoked Move of the Day)—which the celeb trainer says is a great way to warm up the body before you begin your actual workout.
Always skimp on the warm-up? That’s a big no-no. “Equate it to taking a test without studying; the result may turn out ok, but you’re tempting fate,” she explains. “Prepping the body using similar movement patterns to what you will experience during your workout increases your ability to properly activate the muscles, and decreases the likelihood of injury. It also sets the tone for the all important mind-muscle connection.”
Lateral X-band Monster Walks in particular wake up the gluteus medius and abductors (think front of pelvis, side of hip, and top of butt), which help stabilize and strengthen the hips, pelvis, and lower extremity for optimal performance. (FYI: Runners, this move is a must for you!)
“The lateral movement is super focused—no rotation or hinge, and the band resistance is light, making it a very stable exercise, allowing you to really mind your muscles, preparing both your mind and body for the work ahead,” notes Stokes, who loves resistance bands because they are essentially a “no-excuse” gym in your bag that can be used anywhere, anytime. The Upright Row here recruits the upper body into the mix, readying the shoulders for movement.
Stand tall with feet hip-width distance apart and the arch of each foot on top of a light resistance band. Twist band, to form an “X”, holding the opposite end with both hands; arms hang down in front of thighs with palms facing back.
Keeping legs straight and maintaining a strong core with a slight tuck to the tailbone and butt cheeks squeezed, step the right foot out to the right side, creating tension in the lower part of the band as you simultaneously pull the top part of the band straight up to chest height; elbows should be parallel to shoulders.
As you step left foot in, remembering to keep that hip-width distance between feet, lower arms back down to start.
Repeat entire movement. Do 3 sets of 8-10 reps in each direction, traveling each direction twice.
Make it harder: Trade up to a medium resistance band, or perform it in a squatting position. This tweak transforms the Lateral X-band Monster Walks portion from a prep movement into a meatier move, involving more of the gluteus maximus (AKA the muscle that gives your booty that nice round shape).
For many of us, Mom was a role model for healthy habits. Whether she was encouraging you to eat your greens or driving you from soccer practice to ballet class, she probably wanted you to eat well and move often to stay happy and healthy, always.
Now that you’re all grown up (and Mother’s Day is fast approaching!), we figured there was no better way to say thank you to Mom than sweating it out with her. Because who’s a better workout buddy than mama?
We asked our favorite mother-daughter duo, Denise and Katie Austin, to lead us in a partner-friendly workout that can be done anywhere.
Longtime fitness instructor Denise has been motivating women for more than 30 years, and her daughter Katie has followed in her footsteps, racking up more than 94,000 Instagram followers with her motivational feed. No biggie.
In the video above, Denise and Katie will take you through a hardcore 10-minute workout that’s perfect for mothers and daughters to do together. From tricep-toning arm extensions to side lunges that target the booty and outer thighs, the routine will help to firm your frame from top to bottom.
Follow along as Denise and Katie do bicycle crunches and reverse planks; then show you how to do partner exercises that require you and your mother to use each other for support as you complete each move. Too cute.
If you ask us, this quickie routine that tones your arms, abs, butt, and legs is also the perfect opportunity to spend some QT with Mom. And then you can treat yourself to a healthy Mother’s Day brunch. Oh, and once you finish the workout, please promptly proclaim: “I got it from my mama.” Just because.
Warding off the joint pain of gout may be as easy as eating right, a new study suggests.
Gout, a joint disease that causes extreme pain and swelling, is caused by excess uric acid in the blood. It’s the most common form of inflammatory arthritis, and its incidence has risen among Americans over recent decades, Harvard researchers noted.
But the DASH (Dietary Approaches to Stop Hypertension) diet — which is high in fruits and vegetables, and low in salt, sugar and red meat — can lower levels of uric acid in the blood.
The American Heart Association has long supported the DASH regimen as a way to help avoid heart disease.
“Conversely, the [unhealthy] Western diet is associated with a higher risk of gout,” said Dr. Hyon Choi, of Harvard Medical School in Boston, and colleagues. The “Western” diet describes the fatty, salty, sugar-laden fare of many Americans.
One nutritionist wasn’t surprised by the new findings, pointing out that the DASH diet is low in compounds called purines, which break down to form uric acid.
“I can see how the DASH diet may benefit someone with gout,” said Jen Brennan, clinical nutrition manager at Lenox Hill Hospital in New York City. “The DASH diet avoids excessive consumption of red and organ meats known to have high purine levels.”
Brennan added that the DASH diet “also encourages high intake of fruits and vegetables. We want to encourage fluids and vitamin C for these patients to help rid the body of uric acid, and fruits/vegetables can support this.”
In their study, the Harvard researchers analyzed data from more than 44,000 men, aged 40 to 75, who had no prior history of gout. The men provided information about their eating habits every four years between 1986 and 2012.
Over the study period, more than 1,700 of the men developed gout.
During 26 years of follow-up, those who followed the DASH diet — high in fruits, vegetables, legumes, nuts, low-fat dairy products and whole grains, and low in salt, sugary drinks and red and processed meats — were less likely to develop gout than those who ate a typical Western diet, the findings showed.
The Western diet is high in items such as red and processed meats, French fries, refined grains, sweets and desserts.
The study wasn’t designed to prove a cause-and-effect relationship. However, the findings suggest that the DASH diet may provide “an attractive preventive dietary approach for the risk of gout,” the researchers concluded.
Choi’s team noted that many people who have high uric acid levels also have elevated blood pressure, or “hypertension” — another reason to switch to the healthier DASH diet.
According to the study’s lead author, Sharan Rai, of Massachusetts General Hospital, “The diet may also be a good option for patients with gout who have not reached a stage requiring [uric acid]-lowering drugs, or those who prefer to avoid taking drugs.” Rai is with Mass General’s division of rheumatology, allergy and immunology.
“And since the vast majority of patients with gout also have hypertension, following the DASH diet has the potential of ‘killing two birds with one stone,’ addressing both conditions together,” Rai said in a hospital news release.
However, more studies are needed to track the diet’s effectiveness in curbing gout flare-ups, the researchers said.
Dana Angelo White is a registered dietitian at Quinnipiac University in Hamden, Conn. She called the new study “another win for the DASH diet, a sensible plan that emphasizes whole foods and a healthy balance of all major food groups. I’m pleased to see a study that highlights the benefits beyond cardiovascular health. If more people ate this way, we would continue to see decreases in all kinds of chronic illness.”
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Exercise can reduce the risk of heart damage in middle-aged adults and seniors — even in those who are obese, according to a new study.
“The protective association of physical activity against [heart] damage may have implications for heart failure risk reduction, particularly among the high-risk group of individuals with excess weight,” study lead author Dr. Roberta Florido said in an American College of Cardiology news release.
Florido is a cardiology fellow at Johns Hopkins University School of Medicine in Baltimore.
“Promoting physical activity,” she added, “may be a particularly important strategy for heart failure risk reductions among high risk groups such as those with obesity.”
To gauge the influence of physical activity on heart health, the researchers looked at the experience of more than 9,400 people between 45 and 64 years of age. The participants were grouped according to how much exercise they got. Current guidelines recommend at least 75 minutes a week of vigorous activity, or 150 or more minutes of moderate to vigorous activity.
A lower level of activity, called “intermediate,” was defined as up to 74 minutes a week of vigorous activity or up to 149 minutes of moderate to vigorous activity. According to the researchers, those who did no exercise were 39 percent more likely to have heart damage than those who followed the guidelines. Those who followed intermediate level routines had 34 percent more heart damage than their fully active peers.
The researchers found indications that obese individuals who engaged in “recommended” levels of activity had lower blood levels of troponin — a key indicator of heart damage — compared with those who did no exercise at all.
Florido and her colleagues described their findings in the April 24 issue of JACC: Heart Failure.
An accompanying editorial urged heart specialists to promote healthy habits rather than simply treat heart problems once they develop.
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
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 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
Can a new exercise regimen boost your brain health if you’re over 50?
Possibly, suggests a new research review that found middle-age folks can improve their thinking and memory skills by adopting regular moderate-to-vigorous routines involving aerobic and resistance exercise.
“When we combined the available data from [39 previous] studies, we were able to show that undertaking physical exercise was able to improve the brain function of people aged 50 and over,” said study lead author Joseph Northey. He’s a doctoral candidate and teaching fellow at the University of Canberra Research Institute for Sport and Exercise in Australia.
The review included 18 studies that looked at the impact of aerobic exercise — such as walking, running and swimming — on thinking, alertness, information processing, executing goals and memory skills.
Exercise for Middle-Aged People
Resistance training, such as weight lifting, was the focus of 13 studies. Another 10 studies looked at various types of exercise done in combination. And, a handful of studies specifically explored the impact of tai chi and yoga on brain health.
Study participants did their exercise under some degree of supervision, the researchers noted. Activity routines were categorized in terms of exercise type, intensity and length. They were then stacked up against the results of tests that measured brain performance.
In the end, the researchers determined that exercise did help brain health. However, different forms of exercise were linked to different types of benefits.
For example, aerobic exercise and tai chi appeared to enhance overall brain function. Resistance training was linked to improved memory.
Northey added that, besides highlighting the benefits of aerobic exercise, “being able to show that resistance training — such as lifting weights or using body weight — was similarly beneficial is a very novel and important finding.”
“Combining both aerobic and resistance training is ideal,” he said. “In addition to improving your brain function as our review shows, you should expect to see improvements in cardio-respiratory fitness and muscle strength, which are important for maintaining general health and being able to undertake day-to-day tasks,” Northey said.
The research team also concluded that the biggest brain boost comes from routines that are of moderate to vigorous intensity and conducted as often as possible for between 45 minutes to an hour.
Exercise and Memory
But will middle-aged people new to exercise gain as much of a brain boost as those who’ve been exercising for decades?
“We know in many animal models and population type studies that the longer people are physically active the greater the benefits to brain function,” Northey said.
He added that more research is underway to assess just how much exercising while young might ultimately confer on brain health among those over 50. Northey also offered some advice for those motivated by the findings to get moving. If you’re currently inactive, he suggested speaking to your doctor to make sure it’s safe for you to start exercising.
“It is also worthwhile gaining some instruction on exercise methods to ensure that you are setting achievable goals and getting the most out of the time invested in exercise,” he said.
Dr. Anton Porsteinsson is director of the Alzheimer’s Disease Care, Research and Education Program with the University of Rochester School of Medicine in Rochester, N.Y.
He said that earlier investigations looking into the protective effect of exercise on brain health “have not agreed on this matter.”
But looked at collectively, he said, the current review “suggests that exercise, including aerobic exercise, resistance training and tai chi, is beneficial to brain health in addition to the well-established positive effects that exercise has to improve general health and reduce risk of disease.
“Of particular interest to me,” Porsteinsson added, “is that a combination of aerobic and resistance training appears to have the largest effect.” “(And) along with studies suggesting that certain diets contribute to brain health,” he noted, “it appears that adopting a healthy lifestyle is never too late.”
The study was published online April 24 in the British Journal of Sports Medicine.
SOURCES: Joseph Michael Northey, Ph.D. candidate and teaching fellow, University of Canberra Research Institute for Sport and Exercise, Canberra, Australia; Anton Porsteinsson, M.D., professor, psychiatry, neurology, and director, Alzheimer’s Disease Care, Research and Education Program, University of Rochester School of Medicine, Rochester, N.Y.; April 24, 2017 British Journal of Sports Medicine online
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 .
Additional Topics: Chiropractic and Athletic Performance
Although warm-up stretches, exercise and plenty of training activities are practiced on a regular basis to prevent injuries, many athletes frequently experience sports injuries during their specific physical activity and/or sport. Fortunately, chiropractic care can help treat and rehabilitate athletes, in order for them to return to the field as soon as possible. Chiropractic has also been demonstrated to help increase athletic performance.
What Is It: BoxUnion — Charlotte McKinney’s favorite boxing studio — combines shadow boxing and heavy bag drills with cardio, core work and plyometric intervals to “sculpt, lean and champion a fit physique in a thoughtful, motivational environment.”
Who Tried It: Gabrielle Olya, PEOPLE writer and reporter
Level of Difficulty: 7 (on a scale of 1 to 10). I took the “Box U” class which is catered to beginners, so it’s easy to follow along and they offer plenty of modifications for every move so you can do a workout that’s appropriate for your fitness level. While I was able to do all the moves the class required, that doesn’t mean it was easy! I guarantee you will break a serious sweat during the 45-minute class.
The class started off with shadow boxing drills to make us more comfortable with the different punches (while also working our core and arms to do the moves). Then the boxing gloves went on, and we spent the remainder of class doing a mix of boxing intervals with the bag and floor intervals that included squatting, jumping, running in place and ab work.
While the class was physically exhausting (I was drenched in sweat about 10 minutes in!) the upbeat playlist and encouraging trainer helped me get through the whole class without stopping. I definitely felt challenged, but I was able to get so mentally lost doing the moves that I was honestly surprised when the class was over!
“It’s a really cool moving mind-body meditation,” Marxel Leobez, who trains the Baywatchstar, tells PEOPLE. “You’re in constant movement so you can kind of let go.”
And it’s also a really effective calorie-burning workout.
“The sequencing we use in BoxUnion is like HIIT training,” says Leobez. “You’re getting your heart rate elevated and bringing it down, so you’re boosting your metabolism to burn fat and sculpt muscle at the same time. It’s a high caloric burn.”
In addition to scorching calories, the boxing moves work muscles throughout the entire body.
“By using the rotations, you’re using every spacial plane,” explains Leobez. “You’re working your glutes, you’re working your core, especially, to keep the balance, and especially the transverse abdominus which pulls the abs in tight. It’s a lot of core work, and on top of that it works out your arms. It’s a full-body exercise.”
The Verdict: I left BoxUnion feeling sweaty and sore, but also really energized for the rest of the day. Not only did I feel like I got a great workout, but punching a bag was also an amazing stress reliever. I would definitely go back to sweat out a bad day (or start off a good one)!
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