Car crashes are all too common in the DFW area. Driver inattention, impatience, and sometimes just a mistake can change a person’s whole world, sometimes permanently. Even in low speed collisions, soft tissue injuries are common. If they are left untreated, they will lead to scar tissue formation. Depending on the injury location, the scar tissue can cause nerves to get trapped, discs to weaken and even brain damage (scarring in the brain).
Dr. Zuber has treated car accident injuries for over 20 years. He is certified in Whiplash Injury Biomechanics and Traumatology through Dr. Art Croft, from the Spine Research Institute. Dr. Zuber uses multiple soft tissue techniques that help minimize scar tissue. This combined with chiropractic manipulation is very effective at treating these types of injuries.
PIP & AUTO INSURANCE
Navigating auto crashes with insurance carriers can be tricky as well. If another person is found at fault, that car’s insurance typically will not pay for your treatment. This can make finding treatment difficult. Dr. Zuber is typically able to take these cases when others won’t. Oftentimes, a car policy will have a Personal Injury Protection (PIP) provision. Texas requires that every driver is offered at least $2,500 of PIP insurance, but drivers can typically obtain coverage for $5,000 or $10,000 to get additional financial protection. Personal injury protection coverage in Texas provides coverage for you and your vehicle’s passengers if there are injuries due to a car accident, no matter which party was at-fault for the collision. PIP covers treatment as you go, much like health insurance. It also covers things like lost wages, domestic assistance (if warranted), etc.
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!
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.
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.
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.
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.
HIPAA training for all health care workers is mandatory.
The FightDoc team is all trained in HIPAA Compliance with hipaa300.com. HIPAA300 and National Education Seminars certifies our staff in required HIPAA training and all patient privacy rules to keep all of our patients information secure and private.
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.
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.
Get more fiber. Eat vegetables, fruits, and whole grains to add fiber to your diet.
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.
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!