This past weekend was our first Self Defender seminar with Frisco Running Club. Runners from Frisco and other local areas joined us at Rockstar Martial Arts in Prosper/ Windsong Ranch to learn hands on techniques for escaping an attack. Our instructors taught them how to release from grabs and chokes, how to break out of headlocks, to escape from being pinned down and many more valuable techniques.
When our athletes suffer an injury, we tell them to RICE it.
R is REST
Get off your feet and give yourself time to heal. More activity can lead to more damage.
I is ICE
Yes, ice, not heat. Heat can increase swelling and inflammation. Cold numbs pain and reduces swelling by constricting blood vessels. After injury, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes and so on. To prevent frostbite, do not apply ice directly to the skin.
C is COMPRESSION
Elastic bandages do a good job of compressing a new injury or inflammation and help keep swelling down. However, there’s a limit to how long you should compress an injury. At some point, blood flow to the injured area needs to increase to encourage healing. Use an elastic bandage like an Ace bandage for the first 24-28 hours.
E is Elavate
Elevate the injured part of the body above heart level. This provides a downward path for draining fluid back to the heart, which may reduce swelling and pain.
If your pain and swelling don’t begin to reduce after 48 hours, you should see your doctor. With the right care, sports chiropractor Dr. Mark Zuber will have you pain free and performing better in short order!
As a runner, have you ever wondered how you can have a really fast race one day, and never get comfortable during another? Have you wondered why you can’t run or jump as well as you could when you were younger? Over time runners develop movement dysfunction patterns that can create a chain reaction that affects performance and may lead to injury.
Plantar fasciitis, knee pain, IT Band issues, hip pain and limping often stem from a syndrome called Pronation Distortion. Don’t worry it is not as bad as it sounds, and more importantly it is very treatable!
What is Pronation Distortion and how do we correct it?
The National Academy of Sports Medicine describes Pronation Distortion Syndrome as a “common lower extremity postural distortion pattern that can lead to other movement dysfunction patterns throughout the kinetic chain and ultimately, injury. By incorporating static and dynamic assessments of the foot and ankle complex, a provider can help to identify this distortion pattern.”
It has been estimated that up to 98% of the population suffers from effects of Pronation Distortion to some degree. As we develop in adolescence, our arches develop elastic plasticity. Simply put, they lose some of their strength and start to bend and bounce as we step. This bounce causes our foot to roll inward, our ankle and knee to roll inward, and our hip to jut outward. Typically worse on one side, this actually causes one foot to appear larger in size than the other and causes your shoes to wear out to the outside of the heel. This elasticity causes an array of soft tissue problems. As the soft tissue changes, the biomechanics across those joints change, and not for the better! Faulty biomechanics lead to a large number of sports injuries such as plantar fasciitis, Achilles tendonitis, patellofemoral syndrome, IT Band syndrome, and hip issues. It can even leave an athlete more susceptible to the dreaded ACL tear!
The most effective protocol for treating this has several stages. The joints that have now become “stuck” need to be cleared. One side of the joint will have muscles and soft tissue that are spastic, short and tight. These need to be released with one of many available soft tissue techniques—techniques that not all providers are experienced with. Finally, the other side of the joint will have “lazy” muscles that have forgotten how to contract. These need some simple exercises to wake them back up.
Depending on how severe your Pronation Distortion is, it will likely need a short, intense course of treatment for correction and periodic follow-ups to prevent its return. With the right care, sports chiropractor Dr. Mark Zuber will have you pain free and performing better in short order!
Here in the office, we are asked practically every day what supplements are best for maintaining your health and maximizing your performance. A quick stroll thru any vitamin store will show you just how confusing it can all be. But it’s true, there IS a magic supplement that will both help you stay healthy and improve performance!
Even better, if you don’t take this supplement, then all other additions will not work properly. And the best part, it cost nothing! So what is this magic supplement?
That’s right, good ol’ water! When a person does not take in enough water, several negative things happen. The metabolism slows down, digestion becomes poor, cell inflammation increases, and tissues weaken. How much is enough water you ask? If you are sedentary, then approximately 75% of your body weight in pounds is about right (If you weigh 160 pounds, then 120 ounces of water). If you are active and sweat a lot, then increase that accordingly. Elite athletes might even double their body weight.
The CDC offers these tips for making sure you get enough water in your system:
- Carry a water bottle for easy access when you are at work of running errands.
- Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
- Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
- Choose water when eating out. Generally, you will save money and reduce calories.
- Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
Remember, in order to achieve true health you must hydrate your body and drink water every day. Motivate. Hydrate. Feel great!
Yours in health,
M. Zuber, D.C., Frisco’s Sports Chiropractor