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Creating a Manageable Daily Meditation Practice

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By Guest Blogger Julie Euseppi, Euseppi Mind Body

 

There are many benefits to sustaining a regular mediation practice- decreased stress, increased focus, improved sleep, increased self-control, improvements in blood pressure, metabolism, and heart rate. With all of these benefits, it can still feel daunting.

Beginning a meditation practice does not have to be daunting nor does it have to be time consuming. A study from Waterloo University found just 10 minutes of mediation can help anxious people have better focus. Just 10 minutes was particularly effective if you tend to have repetitive, anxious thoughts, which I would venture to guess we all do with the pandemic, the changes and uncertainty the virus has brought with it.

Think of starting a meditation practice as if you are teaching a child to brush their teeth. In this case you are learning to floss the mind of worry. This attitude helps you to conceptualize the daily need for daily mental health.

Our inner child and monkey mind is quite resistant to even a 10-minute practice so we want to reinforce and build skill over time. We are rewiring our brains and laying down new neural pathways, that takes time and patience. So, start out small, very small with a 2-minute practice and build one minute each day.  Just think in 9 days you will have achieved 10-minutes! Yay!

In order build a platform for success, set a time each day often morning or evening is best. I set a reminder on my phone that goes off at the same time each day. Now what to focus on?  Well it just so happens that we have our own natural metronome. It is our breath. We can focus on the inhalation and the exhalation. How the breath fills the body on the inhalation and how the body condenses on the exhalation. Noticing how it travels through the body and the path it takes. We sense the coolness of air as it enters the nostrils even following the coolness down the nasal pathways and the warmth as it exits. When my mind wanders and I am down some rabbit hole, I can always just turn back to my breath. Every time I wake up from my mind wandering and I turn back, I have been successful in refocusing and I am right back to the present moment.

Remember learning meditation is about building the muscle of focus and attention, release the goal of stillness, we are learning to return to our practice and that building the muscle of remaining present.

Try it for 1 week and then build your practice to 2 weeks, and then to 21 days, and pretty soon you will have set into motion like brushing your teeth a daily practice of meditation. You can take it past 10 minutes or just keep it there. Remember you get the same benefits per the study. If you fall off the boat start again with 2 minutes and build again.

Like any habit we are trying to change or implement, it is made easier with the support of others, so get the whole family involved! Or create a meditation challenge with a friend or friends. Start today and let me know how it goes!

Julie Euseppi LCSW

Euseppi Mind Body

Julie Euseppi, LCSW, trauma, yoga, meditation, therapy

Julie Euseppi, LCSW

 

 

 

 

 

 

 

 

 

Chiropractor Frisco Sport Injury

Runners Self Defense Seminar

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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.

Self Defense Chiropractor Sports Injury Frisco
Self Defense Chiropractor Sports Injury Frisco
frisco sports chiropractor rocktape endurance athlete

RockTape

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RockTape is the world’s best kinesiology tape. It can be used to treat sports and non-sports injuries, including shin splints, plantar fasciitis, runner’s knee and back pain. RockTape microscopically lifts the skin away from the muscle and fascia below, creating a decompressive effect. Stretchier, stickier and stronger than the competition, RockTape is engineered to meet the demands of endurance athletes like runners, swimmers and cyclists. Unlike other products, RockTape can be used both to apply compression to promote recovery, or decompression to relieve pain and swelling.

RockTape helps:

  • Enhance performance
  • Prevent fatigue
  • Promote circulation
  • Remove lactic acid

 

How It Works

Turns down the volume on pain*

More specifically, it runs interference on pain*. Ever whack your shin and rub it, and suddenly realize you feel better? RockTape on the skin can interfere with pain*ful signals which are directed to the brain.

When the signals arriving to the brain are altered, it does not produce the sensation of pain*. When kinesiology tape is properly applied, many of our customers call it “magic” or think that it fixed their injury instantly. In fact, it helps to change how your body interprets pain*, turning down the pain* “volume” that your body hears.

Decompresses swelling and inflammation

When RockTape is applied to the skin, it has a microscopic lifting effect underneath the skin and between the many layers. This allows the by-products created by inflammation to be removed more quickly.

Delays fatigue

Research has shown that RockTape on skin can attenuate muscle fatigue. In rehab, this is very important, not only for the parts of your body that are currently hurting, but also for the surrounding areas as they help to pick up the slack for muscles that are currently not working well.

Normalizes muscle tone

When someone is injured, fatigued, sick, or inflamed, the symphony of muscle action that normally takes place with great accuracy often falls out of tune. This can happen all over the body. For instance, research has shown that people who sprain their ankle tend to have altered activity of their hip muscle as a result. RockTape helps bring dormant muscle back to life and help calm down the overactive muscles. It helps your body coordinate movement as if it weren’t hurt, hence allowing it to heal properly.

Distributes physical stress

Unlike conventional taping, which prevents movement – RockTape allows full movement of a taped area.  Through elastic properties and quick recoil, RockTape can help distribute forces to other nearby areas through the fascia, ligaments, and even bones.

If you want an edge on your upcoming competition or performance, sports chiropractor Dr. Mark Zuber can RockTape you to go stronger, longer.

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

Heart Health Month Frisco Sports Chiropractor

February Is Heart Health Month

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When it comes to your heart, what you eat matters. Follow these tips from HealthFinder.gov for heart-healthy eating:

  1. Eat less saturated fats. Cut back on fatty meats, high-fat dairy, cakes, cookies, and butter. This includes pizza, burgers, and foods with creamy sauce or gravy.
  2. Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for the low-sodium or “no salt added” types of canned soups, vegetables, packaged meals, snack foods, and lunch meats.
  3. Get more fiber. Eat vegetables, fruits, and whole grains to add fiber to your diet.

Go fish

The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

Increasing omega-3 fatty acid consumption through foods is preferable. However, those with coronary artery disease, may not get enough omega-3 by diet alone. These people may want to talk to their doctor about supplements. And for those with high triglycerides, even larger doses could help.

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

Eating fish, is there a catch?

Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.

The benefits and risks of eating fish vary depending on a person’s stage of life.

  • Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.
  • For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.
  • Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.

Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury.

injury recovery frisco sports chiropractor

Recover Faster- RICE it!

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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!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

athletic injury recovery
auto injury whiplash neck pain

Auto Accident Injury

By | Auto Injury, Uncategorized | 2 Comments

AUTO ACCIDENTS CAN LEAD TO PERMANENT CONDITIONS

Motor vehicle collisions can have a significant affect on your body–  more so than you realize! Obviously, a car’s body can withstand the impact of a crash much better then a human body.  When a car is struck, the human driver and passengers take more of the energy transfer; it could be an impact very similar to an NFL linebacker tackling a 5 year old! But what looks like a “minor” accident because there is minimal car damage, can actually result in severe human injury. This is why 50% of whiplash injuries happen without any visible damage to the vehicle.

TIME IS TISSUE

Many car accident victims do not even realize just how badly they are injured, and sadly, these injuries can get much worse in the first few days to weeks following an accident.  The common medical phrase “time is tissue” means that the longer the tissues go without treatment, the more tissue damage can develop.  Even worse, scar tissue begins to form in the first 3-5 days.  If scar tissue isn’t “taught” how to be of good quality, then it develops very tightly and causes problems to the joints, nerves and blood vessels around it. So ignoring the slight soreness after a collision can lead to bigger problems.

Things to remember if you are in a car accident:

  1. Get evaluated for injuries ASAP.  Even mild damage to a car can lead to major damage to you.
  2. Use ice on the injured areas for the initial phase. Do NOT use heat.  It will lead to more bleeding and scar tissue.
  3. Try to keep as normal a routine as possible.

Types of injuries common to car accidents:

  1. Whiplash/ neck injuries including herniated discs, nerve damage, permanent loss of motion
  2. Upper back pain
  3. Low back pain
  4. Sacroiliac injuries affecting the hip joint
  5. Brain injuries
  6. TMJ (jaw) issues

head neck whiplash auto injuryWhiplash is a neck injury that is due to a forceful, rapid back-and-forth movement of the neck, like the cracking of a whip. Over 3 million whiplash injuries occur each year resulting from motor vehicle crashes. Of these whiplash injuries, 500,000 people will develop chronic pain, and up to 300,000 will have some degree of disability. When left untreated, whiplash can lead to chronic neck pain, back pain, headaches, sciatica or long term pain which can lead to arthritis.

 

With timely care, Frisco chiropractor Dr. Mark Zuber will help you to recover from your auto injury.

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

pronation distortion, runners injury, sports chiropractor, frisco texas

Pronation Distortion

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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!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

pronation distortion syndrome
IT Band syndroms, pronation distortion, sports chiropractor Frisco
Dr. Mark Zuber
8765 Stockard Drive, Suite 303, Frisco TX 75034

 

(972) 733-0915