Sports injuries are injuries that occur in athletic activities. They can result from acute trauma, or from overuse of a particular body part

San Diego Marathon Running

Improve Running Posture

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Improve Running Posture

Running posture is essentially how you hold your body while running…simple! When looking at the running posture of elite runners, there are quite a few similarities: they run tall, have a subtle forward lean while they are running, limit their up/down movement, and limit their side to side movement. Let’s take a look at each of these individually. *This post will focus on endurance running as the mechanics/posture change with other running events.*

Running Posture Marathon Running

Run Tall

Let’s do a quick test…Stand up and relax your body, looking straight forward. Now, while looking straight forward, think about stretching through your body to each your head towards the ceiling. Another way to think of it is a rope is attached to your head and is pulling your body towards the ceiling. You should feel “taller” and more engaged with your muscles around your spine. This helps activate the spine stabilizing muscles to maintain proper posture: head over shoulders, shoulders over hips, hips over feet.

This spinal stiffness will help us run more efficient and help manage forces traveling through our muscles and joints much easier. In which picture does the runner appear ready to run?

                        

Subtle Lean

Quick test number 2! Stand tall as described above. Now practice moving slightly forward and slightly backward through your ankles; the rest of your body is nice and straight. Good! Now slowly lean forward until you must move one of your legs to “catch” yourself from falling. Practice that a few times. The point where you need to move your leg is roughly where you want to hold yourself while running. This forward lean from the ankles, shifts your center of gravity ever so slightly forward to maintain momentum once you begin running. The faster you run, the more forward lean there is. ********Caution******** Avoid leaning from the waist! When reading about forward lean, runners think “Yea! Lean forward and get my momentum going!”. Leaning from the waist can potentially cause injury particularly at the back, and knees. Don’t do it!

Limit Up and Down Movement

When you think about it, running is a one legged sport; one foot touches the ground, then after a quick transition period of being fully in the air, the other foot touches the ground. This happens very quickly, step after step to keep the body moving forward. What is commonly seen as a runner runs by is a noticeable up and down bounce with their body; this IS a normal movement to an extent but causes issues when it is too great. Two main things frequently occur with beginner and intermediate runners when there is too much up and down movement: 1. There is too long of contact with the foot and the ground allowing the body to “sink” towards the ground due to increased bending at the hip, knee, and ankle, 2. A forceful push off from the toes pushes the body upward and forward.

Ever have extremely sore quads or calves (or both!) following a race? Soreness that lasts days? I have! Why are the legs so sore? When the leg is in contact with the ground for a longer time, the ankle, knee, and hip bend more while the muscles are contracting. This produces eccentric loading to the muscles (muscles lengthen while contracting) which causes the greatest amount of muscle damage. When does this occur? Late in races when our posture deteriorates, and our cadence slows down. Then we try to keep the pace up and muscle through the rest of the run with a slow cadence, resulting in a more forceful push off with our toes… now our calves hurt! Proper posture and a high cadence will help avoid this sequence from occurring or significantly limit the effects.

                   

Limit Side to Side Movement

When running forward, we want our foot to land closer to our body, and under our hips. Similar to above, if there is too much contact time due to a slow cadence, the hip of the swing leg will drop. Now with the hip dropped down, the leg swings forward more towards mid line and then the foot lands, it is now mid line or has crossed over mid line, referred to as a “cross-over running gait” or “tight rope running”. This is the runner you see bounding side to side down the boardwalk. Do you do it? Ever hit your lower leg with your shoe, or see scuff marks on your calf after you run? Those are signs of hip drop; it changes the angle for your leg to move through and literally hits your stance leg. Read more about cross-over gait at our blog here.

Too much side to side movement will decrease your efficiency and set you up for potential injury. If your leg is crossing mid line, the inner muscles/tendons/foot are strained more; recurring posterior shin splints is a common ailment with this gait. There should be a small space between where your feet contact the ground. A strong runner may hide this for shorter runs but as fatigue sets in for longer runs, this will become more and more noticeable. Strength training, running more frequently, and specific drills will help avoid this.

                                

Still with me? That wraps up running posture. Performing the following drills can help improve your running posture and prevent it from breaking down during long runs and races. Schedule with us at Peak Form Health Center to tailor specific exercises to your needs! We are conveniently located in Mission Valley, San Diego!

Tech

Lumo Run- At our Mission Valley office, we encourage our patients to purchase Lumo Run by Lumo tech. It is a wearable device that gives instant feedback (and post run feedback) on many running variables including all the posture points discussed above. Go to the lumobodytech website using this link Lumorun for $10 off! Check out our blog late April 2018 for a full Lumo Run review!

Drills

Posture and Lean

Walk with a Purpose– Stand tall as described above. With each step, push your leg back by squeezing your butt muscles. Continue reaching your head towards the ceiling while doing so. Most of the movement should come from the hip, not the lower back or by pushing off from the foot. Start by working on this before runs 1 minute at a time, but eventually incorporate into your normal walking!

Subtle lean– Stand tall. Rock back and forth from your ankles. 10 forward to help build awareness to where you should be leaning from.

Lean and step– Stand tall. Slowly lean forward until you have to take a step to “catch” yourself from falling forward. Helps work on maintaining a forward lean and proper timing of the first step. 10 steps each leg, three times through.

Band around waist- Anchor an elastic band around a fence, pole, tree, etc. and then place the band around the front of your hips. Walk until you feel the band start gently pulling you back. Now stand tall, keep your body inline and lean forward through your ankles against the band resistance. Move forward and backward to get a feel for a proper lean. Also, once you are leaning into the band, hold that position while taking slow steps in place.

Excessive Bounce

Up and down visualization– Run on a treadmill. Think about a water line right below your mouth; you have to stand tall to and avoid bouncing to avoid falling below that line or else you will be breathing in water. Alternatively, There is a low ceiling right above your head. You must keep your head still or else you will bang your head (Personally do not like this one as much because it does not reinforce elongating your spine/standing tall.)

Cadence– See our blog on cadence here. There are drills in detail there. The purpose is to increase cadence to decrease the amount of time your foot is on the ground so it does not “sink” down resulting in excessive up and down motion.

Cross over gait

Track line– Run around a track with lane lines (bicycle lane line on the road or other lines with similar width work). Run so the line is right in the middle of your body. Your INNER right foot should hit the right border of the line; your INNER left foot should hit the left border. This will force you to run with a wider stance to avoid side to side movement. Occasionally look down to see where your feet are or run with a partner running behind you to give you feedback.

Increase your Cadence!

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Increase Your Cadence!

Increasing running cadence will help reduce your risk for injury, and make you a more efficient runner (potentially faster runner as well)! Now that you know the benefit of increasing cadence, let’s go back and look and some of the main points that go into tweaking this aspect of running.

Break the Injury Cycle

Annually, 37%-52% of runners experience a running injury. That is VERY high injury rate! Many of the injured runners I treat are new to running, want to manage the symptoms before their upcoming race, and then stop running afterward because of the nagging symptoms they are experiencing. The following year, the same cycle occurs: signed up for another half marathon, developed an injury, barely made it through the race, and then stopped running due to the nagging symptoms. Stop it! Make changes to why you are injured and then you will no longer have to worry about dealing with nagging injuries. The BIGGEST change you can make is improving your turn over or in other words, increasing running cadence.

What is Cadence?

Running cadence is the number of times your feet come in contact with the ground, measured in steps per minute (every time either foot touches the ground) or strides per minute (every time the same foot touches the ground). The goal cadence is 170-190 steps per minute or 85-95 strides per minute.

This moment was late in a Half Ironman run, my cadence dropped to 170 (normally run comfortably in mid 180s) and began running with more of a heel strike pattern; you can see the lead leg out in front of the body which will increase shock to the body.

How does this help decrease risk for injury?

Increasing running cadence to 170-190 steps per minute, decreases the vertical loading rate during the gait cycle. Basically, you run with less bounce and less impact to your legs reducing the amount of force traveling through the body. Running with a slower cadence (< 170) allows your foot to travel further away from the body before initial contact, and results in more of a “braking” force once contact is initiated (see photo). Your muscles, tendons, ligaments, and joints absorb that extra shock and remain under load longer due to the foot being further away from the body.  Increased load + increased time under load = increased strain to muscles, tendons, ligaments and joints which will eventually lead to failure once enough strain has accumulated. Main take away, increasing running cadence decreases the vertical loading rate, loading time, and overall strain in the body.

How do I measure cadence?

Easy! If you have a GPS watch, there is a setting for cadence (most watches these days) that you can select to show on your display screen while running.

If you do not have a GPS watch with that function, then use a timer and count your steps to get your cadence as follows: count the number of steps you take for 20 seconds. Take that number and multiply by 3 to get your steps per minute. To make the math easier, count every time the same foot touches the ground to get the number of strides you take. Multiply by 3 to get strides per minute (85-95 strides is the goal).

How long will it take to run naturally with a faster cadence?

It can take 3-6 months before you are able to run at that range effortlessly. We recommend doing cadence drills twice a week. Do not over think your cadence and force yourself to run with a faster cadence every run. Increasing running cadence takes time and patience. Every 6 weeks, run 3 miles and try to keep the cadence elevated the entire run; remember what the average cadence was and try to increase it the next test run.

The only way I can get my cadence up is to run faster, is that normal?

That is very normal initially. However, with practice you will learn how to run with a faster cadence at all speeds! Technically you can “run” with a 170-190 cadence while not moving. What changes is the width of the steps when changing speed but the cadence should still fall into that range. Our advanced cadence drills help with this.

Beginning Drills

Cadence

Garmin Fenix with cadence option

No GPS watch- Run 20 seconds as you normally would, count your steps (or strides) for the next 20 seconds, then go back to your normal running for the last 20 seconds. Repeat 5 times

GPS watch- Set the display to show cadence, run for 1 minute working on getting your stride turn over quicker. Look at the watch periodically to see the cadence. Repeat 5 times.

RunTempo- Application for smartphones. It is a metronome that you can set a specific cadence. Every time you hear a “beep” your foot should hit the ground. If you know your cadence is let’s say 155, set RunTempo to 165 and run for 1 minute. Once you can easily match the cadence, bump up the cadence by 5 until you are in range. Once in the proper range, experiment by working at the different cadences 170-190 to see where you “feel” the best.

Advanced Drills

Cadence Test- Every 6 weeks, run a 5k and try to keep your cadence high the entire time. Make note of the average cadence after the run. Use that average cadence as your new benchmark for cadence drills. If you averaged 165, perform drills with the goal of 170 or 175. Repeat test and check again 6 weeks later.

Treadmill Roller Coaster– Once you can easily run in the 170-190 steps per minute range, now is the time to work on maintaining the cadence at different speeds. Set up a treadmill for 2 minute intervals. The first two minutes, set the treadmill to the slowest pace you can maintain your elevated cadence. For the next two minutes, bump up the pace to a tempo effort. The goal is to maintain the same cadence when switching from the slower pace to the quicker pace. What changes is the step width, but cadence should be the same! Repeat for 5-10 rounds.

Super Cadence Drills– Find a long gradual downhill. Run with a “as fast as possible” cadence on the way down for 1 minute. The goal is to get your cadence as fast as possible often reaching above 200 steps per minute. Repeat 5-10 times. I recommend this drill for triathletes to get there legs used to having a very quick turn over so when they run off the bike and their legs feel sluggish, what feels “slow” is actually still in the recommended cadence range due to the practice at running with an extremely high cadence.

There you have it, one of the easiest yet best ways to correct running form is increasing running cadence. If you are dealing with an injury, please get evaluated by a sports minded healthcare provider. At our Mission Valley sports injury clinic, we help countless runners overcome injury. Changing cadence while injured may result in worsening of symptoms so it is important to have a proper evaluation before making any significant changes to your workouts.

Peak Form Health Center

Please call 619-818-4306 or visit www.peakformhealthcenter.com to schedule!
2635 Camino del Rio South #200
San Diego, CA 92108

Running Doctor Running Injuries San Diego

Identifying and Treating Quadriceps Tendonitis

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What Is Quadriceps Tendonitis?

Quadriceps tendonitis is the strain, irritation, or injury of the quadriceps muscle and tendons caused by either alignment issues or overuse of the knee. To explain the cause of pain and the best treatment, it is helpful to first understand the anatomy of the injured area.

The quadriceps muscle connects to the quadriceps tendon right above the knee cap, or patella bone, in which the tendon then stretches down to the patella and patellar tendon that then inserts into a bump right above the shin bone called the tibial tubercle. This quadriceps tendon, along with the patella and the patellar tendon, make up what is called the quadriceps mechanism.

The tightening of the quadriceps muscle then causes a pull on the quadriceps mechanism that forces the knee to straighten. This forced straightening leads to pain, weakness, and swelling of the joint.

Quadriceps tendonitis may be the result of various intrinsic and extrinsic factors. Some extrinsic factors include dangerous training regimens, like working out too intensely for long periods of time, or inappropriate workout settings and footwear. Possible intrinsic causes include misalignment of the foot, ankle, or leg, flexibility, age or weight. Any of these causes can lead to pain right above the patella bone when the knee is in use.

If you have been properly diagnosed with quadriceps tendonitis, the next step is non-surgical rehabilitation. This rehabilitation process includes a steady physical therapy regimen, and either rest or activity limitations until healed completely. To assist healing, icing and suggested pain medicine will help aid pain and inflammation. Massages also help loosen and heal the muscle.

Once the pain and inflammation have become more bearable, physical therapy will focus on gaining proper flexibility, strength and alignment around the knee joint to further assist the healing process and correct any muscle imbalance. Taping or bracing the injured area is often recommended to further aid in pain relief, as well as offer support to encourage the realignment process.

If you are having pain above your knee and think it may be caused by Quadriceps Tendonitis, don’t hesitate to reach out to Proform Sports Chiropractic so we can begin the healing process as soon as possible and get you back to doing what you love.

Runner's Knee Treatment San Diego

5 Pain-Fighting Exercises That Help Your Body Stay Strong

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When the body is in pain, the first thing many people think to do is stretch that body part. This may provide temporary comfort, but it is not a long-term solution. In addition to stretching, there are many additional exercises you can do to help relieve pain throughout the body.

Check out some tips for relieving pain in these 5 spots:

Feet Pain

Towel curls are a great foot and toe strengthening exercise. This technique helps build the muscles that support the arch in the foot and is a helpful exercise for anyone experiencing plantar fasciitis.

To do towel curls lay a towel down on the floor in front of a chair. Sit in the chair with your feet flat on top of the towel. Using your toes, pinch the towel and pull it toward you. Try to use all the toes to scrunch up the towel. Release the towel and relax the toes. Repeat this exercise, doing 3 sets of 10 reps with each foot.

Neck Pain

Neck rolls help the spine and neck become strong and flexible. Lots of tension can be held in the shoulders, and that tension tends to lead to headaches or even migraines.

This exercise can be done sitting down or standing up. Begin with good posture and relaxed shoulders. Slowly tilt your head to the left, and then roll it forward across the chest until your head is tilted to the right. Continue to rotate your head around by doing 3 sets of 10 reps.

Knee Pain

Chair squats work all the stabilizer muscles in the legs, especially around the knees. This simple technique will build strong, stable knees.

Stand in front of a chair in the starting position: feet about hip-width apart. With the hands on the hips and the spine in line, bend the knees and slowly lower the body till your glutes touch the chair. Next, slowly come back up, always keeping your weight on your heels. Do 3 sets of 10 reps. To increase the difficulty, use a chair that sits lower.

Hip Pain

Hip bridges will help tighten and tone the hips, glutes, and ab muscles. This is a great exercise, especially if you sit in a chair all day for work. This technique will help activate those muscles after being in a relaxed position all day.

To get into starting position, get down on the floor with your back laid down on the ground. Bend the legs at a 45-degree angle, and keep your hands down by your side. Next, lift the hips up while squeezing the glutes and tightening the abs. When lifting and bringing down the hips, make sure to put pressure on the heels. Doing 2 sets of 10 will do the trick!

Shoulder Pain

Shoulder press exercises incorporate many muscle groups – the deltoids, triceps, and abdominal muscles. This is one of the best ways to help build and protect the shoulders. All you will need is a medicine ball or any heavy household object.

This upper-body exercise is best when standing, so the body can recruit the abdominal muscles. Stand with good posture, feet about hip-width apart, and hold the heavy object at chest height. While tightening the core, keep the back straight, and slowly lift the heavy object above the head until your arms are completely extended. Hold the object for a couple of seconds, and then slowly lower the object back down to chest level. Try 3 sets of 12 reps to start out.

5 Ways to Strengthen Weak Ankles and Prevent Ankle Injuries

Prevent Ankle Injuries: 5 Ways to Prevent Ankle Injuries

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5 Ways to Prevent Ankle Injuries

Ankle injuries are one of the most common injuries among athletes. While it is impossible to completely prevent ankle injuries, taking precautionary measures before exercising can help limit the risks. Listed below are stretches to help strengthen and loosen up the muscles around the ankles. These exercises are great for both preventing injuries from happening and helping you recover from an existing injury:

  1. Peroneal Stretches

    One of the most important muscles to strengthen during any recovery or prevention of an ankle sprain is the peroneal muscle. These muscles extend from the top of the knee all the way down to where they attach at the bottom of the foot.

    The exercise is easy: Gently roll onto the outside of your feet and walk around for 60 seconds. This helps strengthen your ankle muscles and gives them additional flexibility.

  2. Ankle Circles

    This simple exercise will help strengthen the muscles in and around the ankle, improving the joints stability. You can either sit on a chair or stand for this conditioning.

    Extend your leg straight out, without bending the knee. Rotate your foot clockwise 10 to 20 times, rest leg for 5 seconds, and raise it again to rotate counterclockwise 10 to 20 times. Alternate legs and do 3 or 4 sets per side.

  3. Dorsiflexion Stretches

    The Dorsiflexion stretch is crucial amongst runners. This stretch is responsible for strengthening the muscles that run along the shin of the leg, called the Anterior Tibialis. This muscle is what controls the up and down movements of the toes. Therefore, strengthening this muscle will not only help prevent shin splints, but can also help protect the muscles and tendons in the ankle.

    First, sit on the floor with your right leg straight out and the left leg crossed, with the sole of your left foot resting against the inside of your right leg. Place a towel or band around the ball of the right foot and gently pull your toes back toward you. Hold for 15 seconds, repeat the stretch 4 times, and then switch legs.

  4. Write the Alphabet

    This exercise is as easy as reciting the alphabet! All you are doing is tracing every letter of the alphabet with your big toe. This exercise is best if you are seated in a chair.

    Hold your right leg straight out in front. Using your big toe as the “pen”, first write each letter of the alphabet in all capital letters. The same process again with lower case letters, then switch feet and repeat. Writing the alphabet is a challenging exercise that will help strengthen both of your ankles!

  5. Achilles Stretches

    Rupturing the Achilles tendon can set you back for quite a while. By doing regular Achilles stretches, you can help limit the risk of rupturing the tendon and help improve flexibility.

    From a standing position, bend the knee of your left leg at a 45 degree angle. Step the right leg back and keep it straight. Ground the heel of your right foot and push the hips forward. Hold this position for 15 to 30 seconds and then switch legs, repeating 2 to 4 sets on each leg.

Athletes at Risk

At our Mission Valley Office, we see many athletes with injured ankles including: ballet dancers, MMA fighters, soccer players, baseball players, and foot ball players. It is important to perform the above mentioned exercises to help prevent ankle injuries. If you are currently experiencing an injury to the ankle, please schedule with our certified sports chiropractors today!

ACL Injuries, ACL Prevention, and What It Means For Athletes

ACL Injuries, ACL Prevention, and What It Means For Athletes

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ACL Injuries, ACL Prevention, and What It Means For Athletes

The anterior cruciate ligament, also known as the ACL, is a ligament that is located in the center of the knee. The ACL stabilizes and prevents the bones from moving in directions that the knee should not go.

What Is The ACL and Results of an ACL Injury?

The ACL is the most commonly injured ligament in the knee. It is estimated that in the United States, there are over 250,000 ACL injuries per year. More than half of these injuries occur in athletes 15 to 20 years old. The ACL tears from a person planting their foot, stopping, and their weight shifting the opposite way very quickly. The weight going one way and the leg going another tears the ACL.

Lots of athletes see ACL injuries as the end of their career because the recovery period is long and strenuous. It involves surgical reconstruction of the knee and many months of physical therapy to follow.

How Do You Prevent ACL Injuries

This begs the question, how do you prevent yourself from injuring your ACL? The only real way to avoid ACL injuries is to avoid activities altogether – but realistically; it’s nearly impossible to do that! Luckily, there are ways to minimize the risk of ACL injuries with the proper movement techniques.

Research shows that up to 88% of ACL injuries can be prevented with the proper education, stretching, strengthening, and agility courses. Train your body to have a stable center of gravity and a strong core, and try to maintain your core strength and flexibility. You may consider taking up yoga to build your core and balance, and it works well as a way to stretch.

It is also important to have enough strength that the knees do not buckle down when the athlete lands. By strengthening the knees and legs, the whole body will take the stress of landing instead of buckling down under the knees.

5 of the Worst Sports Injuries An Athlete Could Encounter

5 of the Worst Sports Injuries An Athlete Could Encounter

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Being an athlete takes determination and perseverance, and they always run a high risk of getting seriously injured. Professional athletes must take all precautions to prevent any injuries that can affect their performance and professional career. Although injuries can be prevented at times, this does not mean that accidents aren’t bound to happen! It’s unfortunate to see talented professional athletes lose their potential to perform to their fullest capacity because of a serious injury that hindered their professional career forever. Here is a list of the worst sports injuries that a professional athlete may encounter while out practicing any sport:

  1. Severe Concussion

    Concussions are common with athletes and are a devastating injury that can affect the motor function both in the short term and long term. Concussions have rapidly become a pressing issue in the NFL and are now altering the way sports are played. Experiencing a concussion weakens the body’s ability to perform accordingly and can have mental implications as well. Concussions cause athletes to be forced to take weeks up to months off from being able to do any normal activities. There are some cases where it can lead to not returning at all, and instead becomes a fast path for retirement! Some additional major issues that can occur from concussions are long-lasting effects in the in the memory and vision.

  2. Torn ACL

    ACL tears are extremely painful and often there is a detectable pop at the moment of the injury. The ACL is one of the main ligaments of the knee joint and is exceptionally important to stabilizing the knee joint. For athletes with a torn ACL, it is commonly necessary to get surgery in order to strengthen the muscles back to their original capabilities. There are also long term consequences with ACL tears, and about 65 percent of patients with a torn ACL experience a torn meniscus shortly after. When the injured person is determining if surgery is a personal option for their lifestyle or not, they must also consider the alternative, which is using strengthening program for a duration of ten months.

  3. Torn Ulnar Lateral Ligament

    The Ulnar Collateral Ligament is the tissue that keeps the inside of the forearm in tact with the outside of the forearm. Efforts related to throwing anything with the forearm can cause stress. If this is done repeatedly, that’s when the band tissue is likely to tear. Common amongst baseball and volleyball players, a torn Ulnar Lateral Ligament is immensely painful from the elbow all the way up till to the wrist. Exercises like throwing the ball hard into a far distance can be a culprit of this injury; if the ulnar lateral ligament tears they will hear a “pop” that causes them to feel excruciating pain. Physical therapy is a good way to treat a torn ulnar lateral ligament because it facilitates the healing processing by correcting movements, improving range of motion and strengthening the muscles. This is a good treatment to consider without having to go through any major surgery.

  4. Broken Leg

    The leg consists of three different parts: the fibula bone, the tibia bone and the thighbone. All three of these parts are prone to being broken in sports, becoming a major difficulty that is challenging for any athlete to overcome. Immediately following a strong force on the leg, the pain is sharp and only gets worst if the athlete tries to move the leg. If an athlete experiences these symptoms right after the impact, it’s important to seek medical attention immediately. Once a doctor takes a look at it he/she can take an x-ray to determine how impacted the leg is. The treatment for a broken leg is most commonly treated with a plaster cast worn to allow for bones to heal in a time frame of 7 weeks. It is also recommended to be in a rehabilitation program once the cast is removed in order to gain the strength needed for the leg to be at its best shape again.

  5. Fractured Vertebrae

    The vertebra is most commonly broken in the lower back area, just below the spine. This may just be one of the most dreaded injuries on the list since it can cost an athlete’s ability to move and end their sports career. The pain is primarily in the spine and can happen from any strong force that leads you to fall on your spine from extreme sports. The implications can be life threatening, an extreme injury can even lead to paralysis. Treatment for fractured vertebrae could include wearing a back brace or getting prescribed the right antibiotics that can help soothe the pain in the spine. Antibiotics including opiates will provide significant relief to fractured vertebrae. Another treatment that can help is exercise that includes stretching and a strengthening program will help the movement in the spine and lead to quicker healing process.

6 Benefits of Chiropractic Care You Didn’t Know About

6 Benefits of Chiropractic Care You Didn’t Know About

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Chiropractic care is the natural approach to relieving back pain and has been proven to assist in discovering a path of wellness and health! Chiropractic care is a proactive way of relieving pain in the back and can truly change one’s lifestyle for the better! A licensed chiropractor can adjust the part of the spinal and joint function, to relieve any pain and promote overall wellness! For those of you who may be skeptical and tend to rely on modern medicine, chiropractic care is definitely worth trying out! Here are 6 benefits of chiropractic care that you didn’t know about:

  1. Relief from Back and Neck Pain

    One of the major benefits that comes with going with a chiropractor is the healing of your back and neck. In many cases, prolonging the pain will only make it much worst. British Medical Journal 2003 did a study involving 183 patients who were struggling with neck pain who received chiropractic adjustments as well as some general practitioner care. The results of the study showed that the the healing results were much faster in the patients who had received the chiropractic adjustments as opposed to those who used other methods. Patients who had been dealing with back pain discovered the same results as those who were in the study that Journal of Manipulative and Physiological Therapeutics. The study resulted in higher satisfaction than those who went to family physicians. If you are dealing with pain in these areas, don’t hesitate to get to the base of the problem and experience effective results with chiropractic care!

  2. Improved Posture

    Many go through life with poor posture. Whether the shoulders are slouched with the back curved or your neck sticking out similar to that of a turtle. Unfortunately, mobile devices and computers in today’s day and age have caused much harm to everyone’s posture. To help regain great posture, chiropractors are able to perform posture evaluations to adjust your neck and back lifting so much weight off areas of pressure!

  3. Relieve Headaches and Tension

    It’s only natural to feel stressed out time after time when leading a fast-paced life! Along with tension comes migraines, and many patients solely depend on medication to relieve the pain. What many don’t realize is that migraines rank second after back pain as one of the most commonly treated issues treated by chiropractors. Chiropractic adjustments initiate relief and also reduce the chances of the pain from returning! This is the most important benefit. Relieve the migraine pain and also prevent them from returning.

  4. Improve Physical Function and Performance

    Chiropractic care is extremely effective among athletes of all kinds! This is because chiropractic care focuses on the musculoskeletal system and works to help you achieve the athletic performance you’ve been desiring to reach. Chiropractic is a perfect method to consider with any athletic injuries or to simply relieve muscle tension. Although these are some of the main treatments, chiropractic isn’t limited to just these treatments. Chiropractic care can simply improve your overall well-being!

  5. Relief from Arthritis

    According to the Arthritis Foundation, depending on a patient’s medical history, chiropractic care can help with arthritis! It’s important to find a chiropractor who is specializes in working with patients with arthritis to better diagnose and treat the pain. With rheumatoid arthritis, a doctor of chiropractic can present an exercise plan that will get you on the path to a happier and healthier you!

  6. Improved Joint Motion and Coordination

    Joint dysfunction in the spine can cause many different pain points. Even if the pain is not extremely sharp, it’s never a good idea to allow it to continue for an extended period of time without consulting your chiropractor or physician. To prevent pain from spreading to other areas of the of the body, regular chiropractic adjustments will improve any symptoms you may be experiencing!

5 Common Sports Injuries and How to Prevent Them

5 Common Sports Injuries and How to Prevent Them

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Whether you’re an All-American athlete or a weekend warrior that takes part in pick-up games and backyard sessions, sports injuries always pose a potential threat. These injuries can range from minor to severe – some may even require surgery. Luckily, these injuries can be prevented through proper conditioning, warm-ups, technique exercises, and more. Here are 5 common sports injuries and smart ways to prevent them from happening so you can stay in the game:

  1. Strains and sprains

    Common among athletes of all levels, strains and sprains usually occur in the wrists, ankles, or knees. A strain is most commonly known as a pulled muscle, while sprains occur when ligaments are torn or overstretched. Both of these injuries limit the range of motion in the damaged joint and require ample amount of recovery time.

    Preventing these types of injuries require an increase in flexibility and strength. It’s important to condition your body to vigorous exercise prior to any games to ensure the safety of your muscles and joints. Additionally, working on the proper technique for your sport is essential since it can minimize the risk of painful impact and overstretched muscles.

  2. ACL injuries

    This dreaded injury occurs when the anterior cruciate ligament (ACL) suddenly gets hit from the side, causing the ACL to strain or tear. ACL tears are one of the more severe and common sports injuries that an athlete can get. Surgery is usually required for people with torn ACLs to help them regain their physically active lifestyle.

    ACL injuries could be potentially devastating to an athlete’s sports career. Preventing an unfortunate event like this from happening requires knowledge of the correct mechanics of your sport. This means having the proper form when it comes to doing lunges, squats, jumps and landings. If an athlete’s knees or ankles are collapsing on every rep, it greatly increases their risk for an ACL injury. Getting into the habit of practicing the form can significantly decrease the risk factor for this unpleasant injury.

  3. Groin pull

    Athletes that participate in sports that require running or rapid changes in direction are more likely to receive groin injuries. The muscles that are affected are the “Adductor” muscles, which help bring the legs together. When one your Adductor muscles are pulled, it makes it difficult to kick, jump, and accelerate rapidly.

    Preventing a groin pull involves frequent stretching and thorough warm-ups to promote blood flow to the muscles, which in turn increases flexibility.

  4. Hamstring strain

    Hamstring injuries are common among athletes that over-stretch their hurdles and lift their leg up past their range of motion. This injury is slow to heal since hamstrings are required to walk and are constantly under stress.

    Stretching is key when it comes to hamstring injury prevention. Making sure your leg muscles are warmed up before engaging in physical activity can greatly reduce your chances of obtaining this injury. Some examples to help prevent hamstring damages are running and stretching the backs of your legs by touching your toes.

  5. Shin splints

    A shin splint is a sharp or dull pain that occurs along the shinbone, sometimes extending down to the foot and ankle. This injury is most common among runners, especially those who run on hard surfaces or long distances.

    Failing to warm up the shin muscles before running is a common mistake made among all athletes that require running in their sport. Improper running techniques or wearing unsupportive running shoes are also major contributors to shin splints and can make it painful to walk or even stand.

Overall, no matter what sport you participate in, it’s important to remember to warm-up your body before engaging in any type of vigorous activity. Working out daily and conditioning your body can produce double the benefits, giving you the ability to maintain a healthy body while still being able to stay in the game during the weekends.

Active Release Technique ART San Deigo

5 Ways Athletes Can Avoid Sports Injuries

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All sports have a risk for injury and some are serious enough to cost you an entire sports season or career. Luckily, they can be prevented if you are cautious in using the correct steps to protecting and warming up your body, along with allowing your body to rest. Here are 5 ways athletes can avoid sports injuries and stay in the game:

  1. Get in shape before starting a new activity or sport

    Expecting your sport to get you in shape without any additional exercise is a major mistake an athlete can make, especially if you are not accustomed to the full, physical intensity of a specific sport. Get in shape before you start your sport by incorporating regular exercise into your daily regimen. This can mean doing physical training or following an off season conditioning program that is designed for your sport, as it can build your balance of strength, agility, flexibility, coordination and endurance. Not only can it better your physical abilities, but also improve overall technique. Cross training is also an option that can prevent burn out and overuse injuries. Mixing routines and workouts can improve your range of movement and activate other muscle groups in your body, which in turn, improves performance during a game.

  2. Warm up and cool down

    Warming up and cooling down your body is just as important as the game itself. So before any type of vigorous movement, it’s crucial to prevent any potential risks for injury by protecting your muscles in the long-run. This means increasing your heart rate to get your body adjusted to continuous movement and warming up large muscle groups to activate certain parts of your body. Then, when your muscles are warm, strengthening and lengthening your muscles can not only assist you in your performance during the game, but also prevent any potential injuries.

    After the game, it is important to cool down your body with stretches that can slowly and safely ease your heart rate. Instead of laying or sitting down in a stationary position, keep your body and your blood flow moving by taking a walk and/or stretching any fatigued muscles.

  3. Wear protective gear

    Many sports require gear such as helmets, cleats, pads (neck, shoulder, elbow, chest, knee, shin), face guards, mouthpieces, protective cups, and/or eyewear. Making sure your equipment is correct for your sport is also important. For example, wearing running shoes would be great for a marathon, but not for a soccer game. It’s crucial to wear properly fitting equipment to reduce the likelihood of major injuries, however, athletes should not assume that it will fully protect them. Along with proper technique and playing safe, all rules should be enforced and all gear should be in good condition and worn appropriately.

  4. Stay hydrated

    Many athletes underestimate their fluid needs and find themselves exhausted and dehydrated in the midst of an intense game. Dehydration leads to poor performance due to lower blood volume, which makes it more difficult to send oxygen to your muscles. Emphasizing fluid intake will not only keep your body cool, but also decrease your chances of feeling fatigued. Adequately hydrating before, during and after a game is important to replenish your body of all fluid loss. Depending on the duration and intensity of the exercise, incorporating some type of electrolyte can assist your body in getting the nutrients it needs. However, drinking plain water will suffice and will reduce the risk of dehydration.

  5. Don’t play when you are injured

    Although there are many ways to prevent sports injuries, injuries may still occur. Allowing your body to recover and rest to let the injury heal will be more beneficial to your body rather than “playing through the pain.”

    There are two types of sports injuries: acute and chronic. Acute injuries occur suddenly while chronic injuries happen after playing a sport or exercising for a long time. When dealing with an acute injury, remember to use RICE: rest, ice compression, and elevation. When dealing with a chronic injury, it is important to contact a doctor and let them determine what precautions you should take before playing or exercising.

    Additionally, even when you are not injured, fatigued muscles can put you at risk for potential injuries. It’s important to allow your body to have one day to recover, especially if you are continuously playing throughout the week. Ultimately, continuing to play during an injury can only make it worse and may even lead to chronic problems. Taking a few days off may prevent the loss of an entire season or career.

Good luck and play safe!