3 Minute Pre-Run Warm Up

Many times our patients ask us about a warm up they can do before they run or cycle. We always make sure to explain to them the importance of a warm up versus static stretching while not warmed up.

We decided to figure out a way that is easy, effective and efficient to warm up prior to their training. One of the other key aspects was to be able to remember it and to be able to do it anywhere and while standing.

So we developed this brief warm up that is very effective in warming up the proper muscles and body parts required for running and cycling. As you will see in this video, the stance leg stabilizers of the hip and foot/ankle will be firing and you will also be getting optimal dynamic mobility of the opposite leg.

Watch this video and implement this in your routine and you will help prevent potential injures and perform better early in your run or bike.

Sleeping Habits: What may be causing your pain?

Do I need to change my mattress?

What is the right mattress?

How should I sleep at night?

What kind of pillow should I use?

Many times in our practice we get these questions and more on sleep positions and mattresses. We have some absolute thoughts on this, and sometimes some very vague answers to these questions.

I will do my best to give what we have found to be the best sleeping set up for you, however, don’t underestimate some potential side effects such as snoring if you start sleeping on your back instead of your stomach; or changing firmness of your mattress and your significant other not adapting to it well. 

Sleep Positions

Without a doubt, sleeping on your stomach causes the most issues for people and increases the risk of causing neck, low back and shoulder pain. This causes neck pain because you must turn your head to one side to breathe. This consistent rotation of the neck really puts undue stress on the neck when you do it for 6-8 hours every night. Low back pain is caused due to the sagging of the Lumbar spine in the prone position for hours. This sagging causes pressure on the Facet joints of the Lumbar spine. We see many patients who come in with a wry neck or achy back and find out it really was caused by stomach sleeping. I can’t stress to you enough the issues with sleeping on your stomach. 

Arms Overhead

Arms overhead is another concern whether you are on your stomach, side or back. Don’t do it! It can really cause a lot of shoulder pain from the impingement position of the shoulder. It can irritate the rotator cuff tendon and even the nerves. Ever woke up in the middle of the night with a dead arm? There ya go. 

I highly recommend sleeping on your side or your back. The side sleeping and back sleeping reduces the chances of causing pain syndromes related to sleeping. You can still get a sore shoulder by sleeping on your side, or a sore neck by sleeping on your back, but it reduces the chances.

The next step in preventing pain syndromes from sleeping will be perfecting your mattress and pillow situation as best as possible. I will follow up this article with one covering that topic. For now, work on your sleeping position. It will be difficult to switch from stomach sleeping, but I assure you in a few weeks it will start to feel normal. I was a stomach sleeper for the first 22 years of my life and changed “cold turkey” and never reverted back to sleeping on my stomach. You can do it too!

Here is a short video of an insider's look at the XPE Player's suite at the NFL Combine this year. We are the clinical directors for XPE Sports and this is our 7th year at the NFL Combine. We were there for 4 days and enjoyed the fun, stress and excitement of it all. 

 

Are you cought in the "Mouse Trap"?

 

Is your mouse hurting your neck?

Do you have right sided neck pain?

Ever wonder why you have neck pain only on the right side of your neck?

Do you work at a computer for a living?

If you use a mouse regularly for work or recreation, you may not know it but you are most likely over-using the muscles in the right side of your neck and shoulder. Specifically, the Upper Trapezius muscle, or otherwise known as the "Trap" muscle.

See, every time you use the mouse, you are subtly shrugging your shoulder. These muscles on this side are constantly activated and firing over and over again. This is the beginning of what we call the "Mouse Trap".

This non-stop use of these muscles causes over-use strain, trigger points and even inflammation in the area. The main muscle groups, especially the Upper Trapezius are affected most. The Upper Trapezius originates from the base of the skull and inserts into the shoulder area.

This can cause anything from headaches, neck pain, limited range of motion, shoulder pain and arm pain/tingling, etc.

We see this all the time in the office and with some appropriate changes, self care, treatment it can be a thing of the past.

Keep a look out for a follow-up posts on some easy solutions for this all too common condition. 

Your FIRST solutions is to alternate using the mouse with left hand. I know, sounds crazy, but give it a few weeks and it will feel normal. 

The "Why" to what we do in our practice 

What a Sports Chiropractor's role in a NFL Combine Prep entails

It’s that time again, January through February is NFL Combine’s training season for XPE Sports and Health-Fit Chiropractic and Sports Medicine. Tony Villani is the founder and sports trainer of XPE Sports and has a great group of 24 guys this year, including 5 potential first round picks! I have been fortunate enough to be the lead sports chiropractor and/or clinical director for the 8^th year in a row of my career, the last five of which spent with Tony Villani. It has been a learning process and has helped shape the way we provide sports chiropractic in our regular practice to the community. 

The NFL Combine is a 2 month process where college football players who have entered the NFL draft process train to perform optimally at the NFL Scouting Combine in Indianapolis at the end of February. This 5 day “job interview” consists of physical assessments such as the 40 yard dash, vertical jump, position drills and bench press, to name a few. In addition, they go through full medical evaluations, IQ tests, interviews and even body fat testing. Their performance at the scouting combine is instrumental in where they may potentially get drafted. We have seen some of XPE’s players jump multiple spots in the first round or even multiple rounds of the draft. These types of leaps are potentially worth millions of dollars to the player. 

Our role at Health-Fit is to coordinate the health care needs, and provide treatment for each of our 16-25 players each year. Each of our players have access to Chiropractic, Physical Therapy, Orthopedics, Acupuncture, Muscle Activation Technique, Massage, Sports Recovery and much more. 

We provide the initial full examination and from there help guide the course of treatment for the player. Some players will only need supportive care, while others may have significant injuries and need full medical attention. We have some players that are coming off surgery, some with serious injuries, and some just with nagging injuries that could potentially affect their speed and agility enough to drop their performance considerably, and consequently their potential draft position. Besides our Sports Chiropractic treatment of the players, we also facilitate and guide their treatment plan with the other medical entities. We also communicate regularly with the Tony Villani on what the player can and cannot do as for as speed and agility training. Luckily for us, Tony Villani is well versed in all phases of injury rehab and how to seamlessly integrate an injured player into his training programs. He has world class experience and has therefore successfully helped with many NFL players coming off devastating injuries. He has been instrumental in bridging the gap from post-surgical physical therapy to return to play at a high level for many athletes. With his knowledge, you’d think he has a medical degree.

Our last role in regards to the NFL Combine prep program for XPE Sports is to travel with the group to the NFL Scouting Combine in Indianapolis in late February. We stay there for all 5 days providing maintenance and performance care to make sure the players are firing on all cylinders. In some cases, we need to confer with the player, agent, and Tony to decide if the player is healthy enough to run the 40 yard dash and do agility drills or participate in activities such as the bench press. It is always a hard decision, but taking in all the factors is a must when determining the level of involvement an injured player can sustain at the NFL Combine. 

I hope you enjoyed this little insight as to what our two month process with the NFL Combine prep program is and how we apply our clinical skills to a highly pressure packed 8 weeks for all parties involved. Here’s to a fabulous 2015 XPE NFL Combine class!

Understanding the NEW PIP Guidelines

In early 2012, Florida's legislature made sweeping changes to Florida's no-fault automobile insurance law. According to the Florida Chiropractic Association, the most significant changes were to the personal injury protection (PIP) component of your coverage. This PIP coverage protects you should you be in a motor vehicle accident and suffering from pain and injuries. While all Florida drivers will still be required to carry PIP coverage, the changes significantly alter how you will be able to seek and obtain medical care for your injuries following an accident. There are 5 key aspects of the new law that you should understand.

 

1. New Time Limits in Seeking Treatment

Current law does not set a particular time frame for seeking treatment following a motor vehicle accident. The new law gives you only 14 days to seek treatment following the date of the accident. If you do not see a doctor during the timeframe, you will lose the ability to use your PIP coverage for any necessary treatment. It is now more important than ever to seek a Medical/Chiropractic consultation promptly following an accident.

 
2. Changes in Coverage and Treatment Options

You will still be required to carry and pay insurance premiums for a full $10,000 of PIP coverage, however, in certain situations you may only be entitled to up to a $2,500 reduced benefit. You must now have a determination of a "emergency medical condition" to access your full $10,000 benefit. It also restricts who is allowed to make that determination to Medical Doctors. Lastly, massage therapy and acupuncture treatments will no longer be covered services under this change.

 
3. What to Do if Your Auto Insurance Carrier Stops Payment After $2,500?

If your auto insurance carrier stops payment after $2,500, you may continue to obtain treatment with our office under a Letter of Protection if you are presented by a lawyer and are filing a claim for recovery against the at-fault driver. If our office is a network provider for your health insurance, you may also be able to use those benefits.

 
4. Impact to Your Insurance Premiums

While the goal of these benefits reduction is to reduce fraud and reduce costs, there is no requirement in the new law that insurance companies reduce costs. Carriers were asked to consider a 10% reduction in premiums by their rate filings in October 2012, most chose not to comply.

 
5. When These Changes Take Effect

While some of the provisions of the new law took effect on July 1, 2012, the major changes will take effect January 1, 2013. You can expect a lot of controversy over the interpretation of this new law because of the vagueness.

We are expecting a lot of concerns and issues with this new law. It will have many unintended consequences and we are here to help anyone who has questions or concerns. Please feel free to call our office at (561) 997-8898.