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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Tag Archives: running

Do something! Just not too little or too much!

I talked about how exercise effects our immune system. Did you know that several studies have shown that when elite runners or rowers were exercising at their peak, around competition time, there was an “impressive increase” in respiratory infections? On the flip side, other studies have shown that frequent brisk walking can reduce the number of sick days by over half within 3-4 months. The ‘too-little exerciser” or the “extreme exerciser” can both be at a higher risk for infections.  Moderate exercising, even a brisk walk, can make a profound positive impact on your health. Any physical activity can help. Don’t wait, it’s as simple as that!!

Ankle Injury

I hope everyone had a great 4th of July weekend.  I asked a question about an ankle sprain last time, and the answer is the “anterior talofibular ligament” as being the most commonly injured ligament with an inversion sprain.  An inversion sprain is the typical “roll” the ankle after stepping on a uneven surface or sports type injury.  The pain is along the outside of the ankle, just under and forward of the lateral malleolus. That is the bony protrusion along the outside of the ankle. Another ankle injury we hear more about all the time is the “high ankle sprain” which is a sprain of the ligaments that connect the tibia and fibula just above the ankle, thus the term “high ankle sprain”. I see it more with football players than most other sports. I have had my share of ankle sprains and chiropractors can treat these injuries as well as anyone!

Kids, Obesity & TV

We all love our children and grandchildren, right? Did you know a huge study linked childhood obesity to having a television in their bedroom?  A huge study out of London found that children with TV’s in their bedrooms by the age of 7 were far more likely to be overweight or obese by the age of 11, compared to kids who did not have the TV in their room.  Girls were 30% more likely to be overweight and boys were 20% more likely.  The researchers found that having a TV in the bedroom was an independent risk factor for being overweight and increased body fatness.  Just think, we now have added computers, phones, tablets and other electronic media to the whole mix.  Time to kick the kids outside and let them play, get dirty and experience the world again!!

Running knees better than sitting knees?

I just read an interesting article that discussed a study from Brigham Young University about the effects of running and knee pain.  It found that in healthy runners between the ages of 18-35, running for thirty minutes did not cause soreness and swelling. In fact, it actually reduced inflammation. In other words running might be beneficial for the knees and help prevent arthritis.  Though, I believe the key terms here are “healthy runners” and “thirty minutes,” because much longer runs might not be as helpful to the knees and if the runner isn’t as healthy, running may not be as beneficial. The study went on to state that running is actually better for the knees than sitting!  Running outdoors is also considered better than on a treadmill due to the varying terrain and the effects of gravity.  Treadmills can more easily cause repetitive stress injury because there is less variation in that particular running surface.

Pick up the pace!!

Did you know that increasing your fitness level, just a little, might help reduce your chance of dying an early death.  Researchers looked at the records of more than 10,000 people and found that simply ramping up the fitness levels a from low to intermediate or higher, made men 44% less likely to die from an early death compared to the couch potato.  More research is now concluding that exercise is literally the fountain of youth.  Re-examine your exercise priorities now that the nice weather is upon us. Pick up the intensity just a little, it will pay off…!!

Intensity, Intensity, Intensity!!

I have discussed on a few occasions the importance of exercise regardless of how much time you have to perform it.  Did you know that if you are crunched for time for working out, intensity matters?  For instance, if you don’t have a half hour to workout, 15 minutes of high intensity training (HIT) can do the job just fine.  With high intensity training you should be huffing and puffing and conversation should be difficult for a bit.  This means you are doing it right.  The nice thing about HIT is that you really don’t need any fancy equipment and its safe for almost everyone.  If you have certain physical issues you should discuss this with your doc. However, you can set up a space anywhere in the home or garage or basement and you may just need a set of dumbbells or some exercise bands.  Exercise can help us perform better in all aspects of our lives.  Go online and find the various HIT workout suggestions and custom tailor one to your liking, but remember, intensity matters!

Exercise To Reduce Chronic Pain!!

Would you like to live a pain free life?  The chances of that happening is fairly remote, however, did you know that if you exercise, even moderately, you have the ability to live life with considerably less chronic musculoskeletal pain than those who do not exercise?  Studies are showing that those people who do some exercise on a regular basis, even into later into life, are less at risk of developing chronic pain compared to those who are physically inactive.  It doesn’t take much to accomplish this as studies show about 2 to 2 1/2 hours a week is all that is needed to improve your health and reduce risk of chronic pain of the ligaments, tendons, muscles and bones.  Exercise has been shown to be the true anti-aging factor we all search for. It helps with back pain, arthritis, neck pain, fatigue, and even depression. It is never too late to start exercising or just slowly get back into it, if you haven’t done it in a while…!  Your life and health depends on it!

Fitness, Pain, Injury & Chiropractor Schaumburg

Ladies and gentlemen, are you into a new fitness craze? In fact as much as we try to stay in shape, we tend to injure ourselves doing the very activities we love. Some of our favorite fitness routines such as cardio boxing, Insanity, cross fit, Barre and indoor cycling and others,can take its toll if not performed properly. We know that pain is a great motivator for getting people to the doctor. Sometimes the intensity causes issues and sometimes it’s the frequency, and often it is the repetitive aspect. We are seeing an uptick in injuries, more specifically women who work hard at keeping themselves fit and healthy. Our facility has all the technology and expertise to help you recover from an injury or just help you maintain your present course. We also provide support and nutritional counseling also. Give your body the help it deserves, our massage therapist are also eager to help with those stubborn tight muscles. Work hard, workout hard but enjoy life even harder!

Exercise & Hydration

It used to be that after a tough exercise workout, water was the drink of choice, then along came the electrolyte drinks for rehydrating. A small study recently showed the benefits of milk or milk based drinks for maintaining hydration after a cycling workout compared to Powerade (electrolyte rehydration liquid). Cow’s milk, soy milk and milk based meal supplements led to better post-workout rehydration than Powerade, based upon blood an urine measurements, before and after workout. None of the beverages made the participants any thirstier than the other. I read another article a few years ago that chocolate milk was great for post-weight lifting in order to maintain the gains from lifting workouts. Remember that milk has protein. Funny enough, but plain water, after an intense cardio workout, might not be as beneficial because it can actually cause a drop in sodium levels, potentially leading to even more dehydration. Got Milk?

Outdoor Running vs Treadmill

Is out door running better than treadmill running? A professor from Harvard Medical School who studied both says, just slightly. However, it was suggested that, the risk of injury with outdoor runners may be less than treadmill runners due to the varied terrain that outdoor runners encounter and must adapt to. Treadmill runners tend to have the same repetitive stress on the feet and legs due to the redundant (exact same) motion, which may increase the risk of overuse injury. In fact, the big force that outdoor runners encounter is the effort against air resistance. To fix this for treadmill runners it was suggested to increase the incline by 1% to mimic the effects of outdoor air resistance. Either way, both are great for exercising!