Posts Tagged ‘naples chiropractor’


PostHeaderIcon Preventing Sports Injuries

Running doesn’t seem complex; placing one foot in front of the
other, leaving the ground on each stride is as simple as a sport
gets–yet the repeated movement sets up a chain of events from
your head to your toes, and vice versa. Be out of alignment at
either end, and your entire body can be affected.
It’s a fact–Chiropractic Physicians are guaranteed a steady flow of
sports injury patients. In spring, baseball players come in with
pulled shoulders from excessive bat swings or throwing; in the fall,
footballers arrive with leg problems, not having kicked a ball for
months. Runners are not immune–though training year round, they
often move from endurance to speedwork or vice versa with no
preparation.

“FIND THE CAUSE…ACT ON IT.”

“Or to be long winded–do something to correct the weakness or
the problem which exacerbates an injury.
“Simple actions often prevent an injury, such as cutting the
tabs off your shoes and other remedies suggested earlier.
“The skill is in locating the problem. Is your noggin at a bad
angle; does your shoulder droop from a skiing crash; or, are your
feet unable to move in those lovely shoes.”

“To get faster, we’ve been pushing the body harder in terms of
effort or mileage. Every runner has a training threshold at which
each additional effort will give a decrease in performance–the law
of diminishing returns has set in. For the lucky ones, it means
frustration; for those who can’t recognize it in time, it leads to
injury.
“Train don’t strain, is this planets old motto. Those three words,
plus the six at the top of the page, are all this part needs. But you
have a book to write, a destiny to fulfill, so listen closely.”
That commenced our post-run fireside chats. A winter of
advice to fill the next two parts. Here’s what the Guru said.
“Six months of consistently running say 50 miles will allow
steady progress. A few weeks at 60 miles may result in an injury.
While recovering from the injury you lose training time; you lose a
significant part of the fitness gained in prior months. You often go
back to square one.
“Unfortunately…earthlings have different capacities before
injuries occur. Each runner can handle a certain mileage without
problems; increase the load beyond YOUR limit, and your body
soon breaks down. You can only learn by experience how much
your body can take before something gives.
“The prudent runner spots an impending problem early. When
you recognize there is a problem, the simplest action, yet the action
which runners resist most, is to…cut back on training.”Listen to your body.
It will let you know when something is wrong.

Sport Injury warning signs.
“Stress is often present–sometimes from the running itself, or
from work, money, family or house moving etc. Signs to watch for
include:-
1/ Feeling tired, perhaps not sleeping well.
2/ Illness, sore throat, colds or flu, skin conditions, mouth ulcers.
3/ Swollen lymph glands.
4/ Loss of weight.

“Stress or fatigue may express itself in your running speed–your
pace may decrease for a given effort. You think you’re running well
at 7 min miles, but on checking the final time, it works out at over
7½ min miles.”
“So I should reduce the stress level before an injury occurs?”
“Right,” he said. “A reduction of mileage by 20 percent is a
good start. Cut a mile or two off of most runs, and take an extra
day off. Swap relaxed sessions of fartlek for track work or repeti¬
tions. The cause of the stress should be addressed. Do something
about the stressors you have control over; live with, or completely
run from those which you don’t! If necessary, the running becomes
something it frequently is not after you’ve reached a higher
level–pure recreation.
“When moving house and or jobs, it’s logical to have an easy
four to six weeks of running. Do a weekly quality tempo, or session
of reps–short or long–it doesn’t matter which. Run moderately
long also, and you can retain 90 percent of your fitness for months.
When settled, you can return to your former intensity.
“Overtraining fatigue related to an increased non-running
schedule, should be distinguished from Delayed Onset Muscle
Soreness (DOMS), which is the muscle aches and pains you feel
after a particularly hard workout or race. This may last several
days, but walking at the end of the session and easy training for a
few days should see you back to normal.”
Self-inflicted Sports Injuries–use your head.
Self-inflicted injuries
“Plan your weekly schedule to put stress on a different aspect of
running on consecutive days. You may be able to handle 10 efforts
of 200 meters up a hill on a Monday, but you wouldn’t want to
repeat it on the next four days….and ‘kill’ your Achilles in the
process. Don’t run a hard six miles and repeat it each day either.
Spread the fast and steady running throughout the week and over
future weeks.
For more great information on sports injuries, visit our website at www.DoctorGendron.com.

Related Blogs


Technorati Tags: , , , ,

PostHeaderIcon Improve Your Balance and Your Golf Swing

Improve your balance and your swing

Balance is one essential element of a consistent and bio-mechanically correct golf swing.
An understanding of balance is connected to the golf swing requires an understanding of how the club moves on a proper swing path.
It is not the golf swing itself that creates balance; rather it is the physical posture of the golfer’s body in relation to the positioning of the golf club and ball.
Improving posture and balance is one way you can build a repeatable swing and consistent swing path.
Balance requires the neuromuscular system [nerves and muscles] to maintain proper alignment and center of gravity during the golf swing; just as it must be able to maintain control of itself during any other physical activity.
Postural Alignment & Center Of Gravity
Proper postural alignment and center of gravity is not just important at the address stage. It is equally important during all phases of the swing. A golf swing requires the body to perform simultaneous rotational and linear movements, in the correct sequence and with the correct timing.
We often hear about how a pro golfers swing is so great due to their natural balance, or sequencing of movement. Yet each of these elements is not glorious without the intricate support of the other two elements.
Once your brain has committed to memory the proper anatomical positions required by the swing, the muscle memory will take over. From that point, you will notice that it takes less effort to control your body, resulting in greater swing efficiency, power and consistency.
So remember, balance is not an element of your golf swing, rather it is an element of your body.
How To Improve Your Balance
Balance training is an inherent part of any comprehensive golf fitness program. It requires you to develop optimal balance in both static positions and dynamic [moving] states. Thefore, training to improve balance must include both static and dynamic balance exercises. These are called Proprioceptive exercises.
Static Exercises For Balance
Static balance exercises develop greater efficiency within your muscles and nerves to maintain a specific posture. There are many occasions during a game of golf that static positions are used: shots from the side of a hill or sloping bunker shots. These both require your spine to be held steady in a specific position.
Balance requires two physical components of your body to work together, your muscles and nerves. These systems working together allow for postural alignments, center of gravities, weight transfer and spine angles to be maintained during all phases of the swing.
Using the following static exercise will help you maintain your balance in situations where your body must attain optimal balance in unusual situations.
Single Leg Hold
A great static balance exercise for golf is the single leg hold. It can be done anywhere.
Stand in your address position for a normal short iron shot. [No club necessary]
Maintaining your address spine angle, slowly lift your right foot off the ground 3-4 inches.
Hold this position for 30 seconds.
Return your right foot to the ground.
Repeat the exercise lifting the left foot.
Remember we need to improve both strength in the muscular system and create greater efficiency within the nervous system. Once you have improved your static balance, you will find it much easier to maintain balance during movement. Just understanding the dynamics alone assists with this. The body cannot conceive what the mind cannot perceive.
Working with a swiss ball for balance is also a great exercise. Seated extending one leg out at a time, and try to balance. You will improve the longer you keep at it. For more great information on sports injuries, visit our website at www.DoctorGendron.com.

Related Blogs

  • Related Blogs on chiropractor bonita springs

Technorati Tags: , , , , , , ,

PostHeaderIcon Golf injuries: Improve your game by playing it safe

Golf injuries are common. Protect yourself by understanding the mechanics behind your golf swing and the importance of overall conditioning.

It’s been a few months since your last golf outing. You’re at the first tee, shaking the rust off your golf swing. What better training, you think, than getting out there and playing?
But don’t take a swing just yet. While golf isn’t a contact sport, it puts significant demands on your body — which can easily lead to golf injuries. Follow these tips to stay in shape on the course.
Adjust your swing
Understanding the mechanics behind your golf swing can help you prevent golf injuries:
• Use proper posture. Think about your posture before and during your swing. Stand with your feet shoulder-width apart and distribute your weight equally on both feet. Avoid hunching over the ball, which may contribute to neck and back strain.
• Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to golf injuries. For example, overemphasizing your wrists during your swing can lead to golfer’s elbow — a strain of the muscles on the inside of the forearm.
• Don’t overswing. If you swing the club too hard or too fast, you may stress your joints. Relax and take a nice, easy swing at the ball. The best golfers have consistent — not necessarily fast — swing tempos.
If you want to reduce the risk of golf injuries, consider taking lessons. What you learn about your golf swing may even help you shave strokes from your score.

Other tips to keep you on the course
There’s more to golf than your golf swing. Consider other ways to lower your risk of golf injuries:
• Warm up. Before you practice your golf swing or play a round of golf, warm up with a brisk walk or a set of jumping jacks. Stretch your hands, wrists, forearms, elbows, shoulders, spine and pelvis. Swing your golf club a few times, gradually increasing your range of motion.
• Start slowly. You might practice your swing for hours, believing it’s helping your game. But if your body isn’t conditioned for the strain, practicing your golf swing may do more harm than good. Work up to your desired level of activity instead.
• Strengthen your muscles. You don’t need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club speed. Better yet, stronger muscles are less prone to golf injuries. For best results, do strength training exercises year-round.
• Focus on flexibility. Regular stretching can improve your range of motion and lead to a more fluid golf swing.
• Develop endurance. Regular aerobic activity can give you staying power on the course. Try walking, jogging, bicycling or swimming.
• Lift your clubs carefully. If you jerk heavy clubs out of the trunk, you could injure yourself before you reach the first tee. Keep your back straight and use the strength of your legs to lift heavy objects.
• Choose proper footwear. Dress for comfort and protection from the elements. Wear golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.
While golfing, be careful to limit your sun exposure. Watch for symptoms of dehydration, heat exhaustion and heatstroke. Red flags might include a headache, dizziness, nausea, a rapid heartbeat or confusion. Drink plenty of water, and cut your game short if necessary. Call it quits at the first sign of threatening skies or lightning.
Play smart
Whether golf is a new interest or a lifelong passion, make the most of your time on the course by protecting yourself from golf injuries. Consider it all part of the game. For more great information on sports injuries, visit our website at www.DoctorGendron.com.

Related Blogs

Related Blogs


Technorati Tags: , , , , , , , ,

PostHeaderIcon Sports Injuries Prevention and Back Pain

Learning proper stretch exercises:
In sports people learn techniques, and will train to enjoy the sports. The problem is most trainers fail to train people correctly. Injuries occur when inappropriate training and techniques are used. In addition, many people engage in sports failing to wear proper clothing, helmets, etc, and sometimes people will participate in sports when weather or visibility is poor.

When weather is cold, it is important that you wear warm clothes. Wearing proper attire can help you avoid respiratory conditions, which affect the liver, lungs, etc, and can lead to back pain. In addition, those joining in exercises or sports should wear proper shoes to avoid slips and falls. Helmets are essential to prevent brain injuries. Brain injuries will affect the spinal columns, which leads to back pain.

When weather conditions interrupt visibility, it poses risks. In fact, various people have sustained back injuries while jogging at night, since these people failed to wear proper attire, such as reflective tabs, etc. Motorized accidents can occur when the driver cannot see the runner, jogger, etc. This means the vehicle hits you and if you are not lucky enough to die, you should pray that you are lucky enough to miss back pain. Back pain is one of the worst types of pain you will ever endure. Since many people are misinformed as to how to stretch the muscles before exercising, we can consider a few helpful steps.

As mentioned earlier it is important to perform proper exercises before participating in sports. Proper exercises start with warm ups. Warm ups include neck, shoulder, arm, and leg stretches.

How to perform neck stretch exercises:
To start neck stretch exercises you want to stand erect. Lift the head so that it extends upward. Now, move your head so that it bends slightly forward. Continue to change directions, bending until your chin rests slightly on your torso. Going back to the neutral position turn the head to the left or right and hold your position. After a few seconds turn your head so that it rolls to the other side of your body. Hold the jaw down, hold, and continue stretching the neck up to five counts.

How to perform shoulder stretches:
Again, stand erect. Lift your arms so that it extends above the head. Clasp the hands, joining them and pulling the hands downward and behind your head. Hold and repeat the steps for a count of five. Next, with your arms behind your back, reach down and hold your hands at a pointing position. That is, bring your fingers together at the points while one arm is over the shoulder and the other arm is behind the back. Pull in opposing directions once in position. If the arms are bent, extend the right arm, bending it back and over the right shoulder and the head. With your free hand, grab your elbow and hold. Pull the elbow gently toward the free shoulder, and repeat the steps on the left side.

You can practice the windmill, shoulder shrug, triceps stretches, arm circles and more to warm up before breaking into a full-speed workout.

How to perform the windmill:
The windmill is one of the oldest stretches in the history of workouts, yet the stretch is often missing in action, since many people do the windmill incorrectly. To start, stand erect. Your arms should be down at your side. Once in position, swing upward, the right arm and bring it to the front, up, and around behind your back so that it forms a circle. Repeat your steps up to five counts and continue to the other side.As with all exercises, if you have pain your body is trying to tell you to stop or slow down.


Technorati Tags: , , , , , , , ,

PostHeaderIcon AVOIDING SPORT INJURIES

Running doesn’t seem complex; placing one foot in front of the
other, leaving the ground on each stride is as simple as a sport
gets–yet the repeated movement sets up a chain of events from
your head to your toes, and vice versa. Be out of alignment at
either end, and your entire body can be affected.
It’s a fact–Chiropractic Physicians are guaranteed a steady flow of
sports injury patients. In spring, baseball players come in with
pulled shoulders from excessive bat swings or throwing; in the fall,
footballers arrive with leg problems, not having kicked a ball for
months. Runners are not immune–though training year round, they
often move from endurance to speedwork or vice versa with no
preparation.

“FIND THE CAUSE…ACT ON IT.”

“Or to be long winded–do something to correct the weakness or
the problem which exacerbates an injury.
“Simple actions often prevent an injury, such as cutting the
tabs off your shoes and other remedies suggested earlier.
“The skill is in locating the problem. Is your noggin at a bad
angle; does your shoulder droop from a skiing crash; or, are your
feet unable to move in those lovely shoes.”

“To get faster, we’ve been pushing the body harder in terms of
effort or mileage. Every runner has a training threshold at which
each additional effort will give a decrease in performance–the law
of diminishing returns has set in. For the lucky ones, it means
frustration; for those who can’t recognize it in time, it leads to
injury.
“Train don’t strain, is this planets old motto. Those three words,
plus the six at the top of the page, are all this part needs. But you
have a book to write, a destiny to fulfill, so listen closely.”
That commenced our post-run fireside chats. A winter of
advice to fill the next two parts. Here’s what the Guru said.
“Six months of consistently running say 50 miles will allow
steady progress. A few weeks at 60 miles may result in an injury.
While recovering from the injury you lose training time; you lose a
significant part of the fitness gained in prior months. You often go
back to square one.
“Unfortunately…earthlings have different capacities before
injuries occur. Each runner can handle a certain mileage without
problems; increase the load beyond YOUR limit, and your body
soon breaks down. You can only learn by experience how much
your body can take before something gives.
“The prudent runner spots an impending problem early. When
you recognize there is a problem, the simplest action, yet the action
which runners resist most, is to…cut back on training.”Listen to your body.
It will let you know when something is wrong.

Sport Injury warning signs.
“Stress is often present–sometimes from the running itself, or
from work, money, family or house moving etc. Signs to watch for
include:-
1/ Feeling tired, perhaps not sleeping well.
2/ Illness, sore throat, colds or flu, skin conditions, mouth ulcers.
3/ Swollen lymph glands.
4/ Loss of weight.

“Stress or fatigue may express itself in your running speed–your
pace may decrease for a given effort. You think you’re running well
at 7 min miles, but on checking the final time, it works out at over
7½ min miles.”
“So I should reduce the stress level before an injury occurs?”
“Right,” he said. “A reduction of mileage by 20 percent is a
good start. Cut a mile or two off of most runs, and take an extra
day off. Swap relaxed sessions of fartlek for track work or repeti¬
tions. The cause of the stress should be addressed. Do something
about the stressors you have control over; live with, or completely
run from those which you don’t! If necessary, the running becomes
something it frequently is not after you’ve reached a higher
level–pure recreation.
“When moving house and or jobs, it’s logical to have an easy
four to six weeks of running. Do a weekly quality tempo, or session
of reps–short or long–it doesn’t matter which. Run moderately
long also, and you can retain 90 percent of your fitness for months.
When settled, you can return to your former intensity.
“Overtraining fatigue related to an increased non-running
schedule, should be distinguished from Delayed Onset Muscle
Soreness (DOMS), which is the muscle aches and pains you feel
after a particularly hard workout or race. This may last several
days, but walking at the end of the session and easy training for a
few days should see you back to normal.”
Self-inflicted Sports Injuries–use your head.
Self-inflicted injuries
“Plan your weekly schedule to put stress on a different aspect of
running on consecutive days. You may be able to handle 10 efforts
of 200 meters up a hill on a Monday, but you wouldn’t want to
repeat it on the next four days….and ‘kill’ your Achilles in the
process. Don’t run a hard six miles and repeat it each day either.
Spread the fast and steady running throughout the week and over
future weeks.
For more great information on sports injuries, visit our website at www.DoctorGendron.com.


Technorati Tags: , , , , , , , ,


Get Doctor G’s No Pain Guide

Learn secrets to natural pain relief most doctors don't want you to know...

Sign Up Below for Your Free Information!
:
:

Search
Categories
Archives
Resources
Recent Comments
Tags

Contact Us | Terms of Use | Privacy Statement
Copyright © 2009 Heal Sports Injury. All Rights Reserved.

Discover cures Holistic Healing.