Runners Nutrition Guide

Runners Nutrition Guide

When creating a runners nutrition guide we have to look at creating a system that works with the individual.  This means there will bits and pieces of the runners nutrition guide that is meant for some people but won’t be right for other people.  A program thats designed to optimize sports  performance must take a look at the several factors in order to account for several variables.  An ideal program runners nutrition guide would get all the required nutrients from food itself rather then relying on supplements and nutrition shakes.  This concept would be great in a perfect world but it would also be extremely hard.  Our food has diminished nutrient values which makes it almost impossible to get all the required nutrients not to mention getting the required nutrients to optimize performance.  FDA values are based upon preventing disease in a majority of the population.  This does not equal a dose designed for therapeutic purposes or a dose designed for optimized sports performance.  Supplements and herbs while extremely valuable can also be extremely dangerous.  Anything that is ingested in the body has a response.  It is hard to find anything that you can eat that won’t change something in your body when you eat it.  When looking at any nutrition program, one must look at convenience.  This is a major reason why people don’t stick to their plan.  Try eating the same meals for breakfast and lunch for a few weeks.  This allows you to get into a habit of making food and being prepared. Breakfast Options: Organic Free Range Eggs (2-3 Eggs) with salsa and side of sautéed...
Preventing Running Injuries

Preventing Running Injuries

Running is a completely unique monster when looking to prevent injury.  Injury prevention will require you to start  a habit certain exercises, stretches, and protocols.  To understand what needs to be treated and why, we must look at the action of running and break it down into pieces. There are several injuries that are common with running that we will hope can be eliminated through the use of the preventative exercises and activities that are shown in this article. Plantar Fasciitis Shin Splints Stress Fractures ITBand Syndrome Hip Pain Knee Pain Preventing running injuries starts with looking at the training protocol that is being implemented.  Training usually requires high milage and a general increase in milage over time.  An injury when performing a protocol that increases milage every week prevents further training and could potentially put you behind in your training regimen.  This is why it is imperative to do the essential running exercises and actions. Warm Up: The Warm up should be used to do exactly that, warm up the body.  This means getting the temperature of the body up so the tissue can be at an optimal temperature to operate.  Typically a light jog for 5 minutes or so followed with some acceleration runs.  The acceleration runs are designed to increase you heart beat  to really get you ready for the run and also open up your lungs.  Getting the intensity up allows your to get a chance to get the lungs used to taking in larger amount of oxygen.  After doing 8-10 accelerators, you will be good to start your workout. Post Run Routine: Foam Roll: 20 times up...
Poor Posture as Cause of Neck Pain

Poor Posture as Cause of Neck Pain

Poor Posture as the Cause of Neck Pain Poor posture as a cause of neck pain is more popular then most might think.  In the eyes of millions of americans, posture is just a cosmetic reflection of the bodies position in space.  Rarely is it actually thought in our minds that poor posture as cause of neck pain.  Neck pain is a common complaint. Neck muscles can be strained from poor posture — whether it’s leaning into your computer at work or hunching over your workbench at home. Wear-and-tear arthritis also is a common cause of neck pain. Rarely, neck pain can be a symptom of a more serious problem. Seek a chiropractor if your neck pain is accompanied by numbness or loss of strength in your arms or hands or if you’re experiencing shooting pain into your shoulder or down your arm.  This is a sign that a nerve root could be involved meaning that there is something causing irritation to the nerve.  This could be several things such as: bone spur, inflammation, or muscle spasm.  A common culprit of neck pain is posture.  As you can see in the picture above, for every inch the head moves forward, the pressure on the disc increases by 12 pounds.  This increase in pressure increases the stress on the bones which can lead to osteoarthritis, but also can cause the muscles to tighten up.  This tightness is usually found on the top of the shoulders and between the shoulder blades. Treatment: The treatment for postural related neck pain is chiropractic adjustments and postural correction exercises.  This treatment is done for several...

Scoliosis Treatment Chicago Illinois

Scoliosis Treatment Chicago Illinois is a unique place to correct scoliosis conditions that are approved by our physician.  We utilize an approach that not only looks to prevent scoliosis from getting worse but actually work to correct the scoliosis.  While it is not always possible to get the spine to normal spinal alignment, we can work to improve the structure and therefor the function of the spine and improve the nervous system. There are four different kinds of scoliosis including infantile scoliosis, which appears in children under the age of 3; juvenile scoliosis, which is seen in children between the ages of 3 and 9; adolescent scoliosis, which occurs when a child is 10 to 18 years old and adult scoliosis, which occurs after the skeleton has matured. In the initial evaluation the first hint that a scoliosis may be developing is the appearance of abnormal posture. Slouching, one shoulder higher than the other, one hip higher than the other, or uneven shoulder blades are all signs that a person might have a scoliosis. In children, it is so important to recognize these signs early as much can be done to help correct the scoliosis as they grow. In adults, scoliosis is known to contribute to chronic back pain and postural collapse. Our physician accurately measures the degree of curve and predict the likelihood of progression. There are special exercise and rehabilitation programs which have been designed to address the scoliosis curve and these have shown to be very effective in certain cases.  The newly innovated ScoliRoll, a specially designed rehabilitation aid for improving treatment results is highly effective at correcting...

Headache Treatment

Chiropractic is an excellent alternative medicine method that focuses on the diagnosis and treatment of various musculoskeletal disorders. However, chiropractic is an excellant headache treatment.  This treatment, which is developed by Daniel David Palmer, involves the manipulation of the spinal joints and soft tissues and is usually done manually. Over the years, chiropractic care has made a strong foundation for health and wellness. It also has gained popularity among individuals who patronize alternative medicine and is greatly accepted by various health care providers in the U.S. Chiropractic is very commonly used for headache treatment but is being used to treat different kinds of conditions including low back pain, neck pain, scoliosis, and whiplash. More and more people prefer to try an alternative and complementary way to ease the pain caused by headache as some pain medications tend to have negative effects on their body. Chiropractors often conduct spinal manipulation to reduce the frequency and severity of headache. Chiropractic centers address migraine and cervicogenic headaches. According to some studies, chiropractic plays an important role in relieving migraines. A study also shows that chiropractic adjustments are a safe and effective way to treat cervicogenic headaches. Those individuals who have tried this treatment had significant improvements in their conditions. Aside from chiropractic, massage is also proven effective in relieving the pain associated with headache. It helps treat tension headaches by relaxing the upper back, neck, and shoulders. Face massage is also helpful in addressing sinus headaches as it helps relax and release sinus cavities. Chiropractic care is one of the best ways for treating different types of headaches. Since chiropractic treatment usually...

Massage Therapy for Pain Relief

Pain is something that can cause someone to lose control of their life.   Using massage therapy for pain relief allows the body a natural way of decreasing the pain as well as promoting healing.  A study that was published on February 1st, in Science Translation Medicine shows that massages can actually make a healing change at the cellular level.  This study was a breakthrough as most people can feel the difference from getting a massage but the scientific explanation was not fully supported.  The study showed that on the cellular level massage reduces the inflammation and promotes the growth of new mitochondria in skeletal muscle.  The study took biopsies of 11 young males before and after they exercised to exhaustion on a stationary bike.  After the workout, one of their legs was chosen to be massaged for 10 minute increment.  Biopsies were taken after the 10 minutes of massage as well as after 2.5 hours of recover. A quote from Simon Melov PhD, stated  ”Our research showed that massage dampened the expression of inflammatory cytokines in the muscle cells and promoted biogenesis of mitochondria, which are the energy-producing units in the cells.”  Massage therapy is the 5th most commonly used alternative medicine treatment with roughly 18 million individuals getting annual treatments. What does this all mean.  Massage is more then just a relaxing experiencing. Using massage therapy for pain relief is helping the body to heal and rebuild at the cellular level.  This applies to anyone that might have back pain, neck pain, shoulder pain, fibromyalgia, leg pain, or just want to promote a healthy lifestyle.  Schedule a massage in...

Stress Reduction Techniques

Stress is a common aspect of everyone’s life.  There is no way around it, everyone has stress. There is however, stress reduction techniques that can be done.  The best thing to learn to do is how to manage stress.  We will go through 3 stress reduction techniques because there are 3 types of stress; chemical, emotional, and physical stress.  Chemical stress is anything that you put in or on your body.  This is food, drugs, lotions, and soft drinks.  Emotional stress is anything and everything from work related stress to stress with the family and paying the bills.  Physical stress is when you are physically doing activity to the body, examples include; sitting with poor posture, wearing high heels, lifting weights, running, and getting punched just to name a few.  There are good and bad types of each type of stress meaning they can either positively affect your body or cause negative side effects.  These side effects are serious.  Stress not only makes people unhappy, it actually is causing physical conditions such as depression, heart disease, and infectious disease.  Research being done in Carnegie Mellon University shows that when stressed it inhibits the body’s ability to control the inflammatory response.   Inflammation is usually controlled by the hormone cortisol but when cortisol is not allowed to perform its job, inflammation can get out of control.  There is a similar relationship present with diabetes.  When someone abuses sugars and doesn’t watch what they eat, they cause large amount of insulin to be secreted.  When the body starts to get used to high levels of insulin, it decreases the sensitivity to insulin and causes...

Neck Pain Treatment

The importance of Neck posture is becoming much more frequent in the research studies for treatment of neck pain. As the curve of the cervical region changes, there is associated patterns that show increase in neck pain. The correlation is so strong that it actually shows that chronic pain can be predicted by having certain indicators on xray measurement. Modeling of the sagittal cervical spine as a method to discriminate hypolordosis: results of elliptical and circular modeling in 72 asymptomatic subjects, 52 acute neck pain subjects, and 70 chronic neck pain subjects. Harrison DD, Harrison DE, Janik TJ, Cailliet R, Ferrantelli JR, Haas JW, Holland B. Spine (Phila Pa 1976). 2004 Nov 15;29(22):2485-92. Abstract STUDY DESIGN: Computer analysis of digitized vertebral body corners on lateral cervical radiographs. OBJECTIVES: Using elliptical and circular modeling, the geometric shape of the path of the posterior bodies of C2-C7 was sought in normal, acute pain, and chronic pain subjects. To determine the least squares error per point for paths of geometric shapes, minor axis to major axis elliptical ratios (b/a), Cobb angles, sagittal balance of C2 above C7, and posterior tangent segmental and global angles. SUMMARY OF BACKGROUND DATA: When restricted to cervical lordotic configurations, normal, acute pain, and chronic pain subjects have not been compared for similarities or differences of these parameters. Conventional Cobb angles provide only a comparison of the endplates of the distal vertebrae, while geometric modeling provides the shape of the entire sagittal curves, the orientation of the spine, and segmental angles. METHODS: Radiographs of 72 normal subjects, 52 acute neck pain subjects, and 70 chronic neck pain subjects...

Adisi Health Center

At Adisi Health Center we are provide a multi-disciplinary approach to get the necessary result.  Our hinsdale chiropractor Dr. Steve Petzel has created a facility with not only the highest quality team, but also with the most advanced technology that gives the best results possible in the quickest amount of time.  The chiropractor hinsdale doctor will do all the necessary tests and exams to determine what the cause of the complaint is and how he can fix it.  We finally have created a new website that makes looking through the website on a mobile device pain free.  We hope that you enjoy the new layout and continue to follow our health news...