DO YOU WANT OR NEED PAIN RELIEF?

FREE CONSULT

Dr. Laurie Buob, DC, ART/Graston certified

NO MORE PAIN?

When: Monday, Wednesdays, Thursday and Friday

Where: 1120 S. Capital of TX Hwy, Bld 1, Suite 120
More information: http://austinfamilyandsportschiropractic.com
Dr. Laurie Buob is offering Free Injury Evaluations for all new patients. Please call the office to make an appointment

Dr. Laurie A. Buob graduated cum laude from Los Angeles College of Chiropractic in 2004 and has a M.S. in Exercise Science/Cardiac Rehabilitation from Northeastern Illinois. Before entering chiropractic school in 2001 she was an Exercise Physiologist/Fitness Intructor at Canyon Ranch in Tucson, AZ for 7 years.

As she developed and grew her practice, Dr. Laurie note that most of her patients came to her with a common complaint: they were forced to return to other doctors for multiple visits and repeat adjustments, none of which truly alleviated their pain for a substantial period of time. In contrast, Dr. Laurie has created a system that shifts the focus of patient care to rehabilitation- in essence, to locate and address the weakness that creates instability in the body.

Dr. Laurie's technique blends several different philosophies to create a system that is highly effective in providing patients with long term pain relief and improved health. Most patients enjoy dramatic improvement in as little as six weeks.

Dr. Laurie continues to hone and refine her techniques through post-graduate studies in rehabilitation. Having a lifelong passion for sports, she is also very involved in the local running and triathlon community. She has been involved in these activities for over 25 years and it has led to an equal passion in the treatment of soft-tissue injuries.

You can also come by the office to set up a future appointment! To set appointments over the phone, or if you have any questions, please call 791-6693 or email lauriebuob@gmail.com.

Great news I am opeing my own clinic

Starting Feb 1st 2010 I will be in my new office:

Austin Family and Sports Chiropractic, P.A.
1120 S. Capital of TX Hwy
Bld. 1, Suite 120
Austin, TX 78746
512-258-4425

HURT LESS
PLAY MORE

Dr Laurie Buob, M.S., D.C.
Active Release Technique and Graston Certified

Advise for Runners

1. Warm Up and Stretch after- Always warm up and cool down. Start out walking or very slow running, give your core a chance to warm up. This will help prevent injuries. After the run remember to cool down this will also help to prevent numerous injuries.
2. Extreme Pain No Gain - Never try to run through intense pain. If you body is giving you signal to stop because of an injury listen to it.
3. Train as You Race - Your training should mimic your race. You can only expect to do as well on race as you did during your training. The closer the training conditions are compared to the race course the better off you will be.
4. Do not make any last minute Dietary Changes – On race day never, I mean never eat or drink anything new. Its best to avoid muscle cramps, nausea and a host of other complaints if you can. Not to mention that race you have been training for could be sabotaged just by the wrong drink.
5. Increase your weekly mileage by no more than 5-10 percent per week. Any more than this and you are setting yourself up for injuries.
6. Repair and Recovery takes time– For ever mile you race, allow yourself one to two day post race before returning to hard training. But, do not stop all activity think of it as Active Rest. Just do not over do it.
7. Restore Your Fuel – Take a combination of protein, carbohydrates and electrolytes within 30 – 60 minutes after your runs, you will see a big difference in your recover time.
8. Cross train – Cross training will prevent injuries, increase performance and give your muscle a rest while still keeping active.
9. Old Running Shoes Are Dead Shoes – Running shoes have a life of about 400-500 miles after that you are setting yourself up for injuries.
10. Rest– you need one day off for every day of hard training this prevents injuries and burn out.
11. Efficiency Counts – The more effective your running biomechanics are the less energy you will expend. Concentrate on your running form: Stay upright with your head, shoulders and hips are lined up over the feet. Your chest should be forward and up. Try not to land too heavy on the heels or too far on the toes. Your arm action will vary from athlete to athlete, but they should swing naturally from the shoulders, relax. Do not allow your arms to cross the midline of your body. In stead of lengthening your stride develop a faster turnover, stride length will come.
12. Develop a Strong Core - The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong, flexible, and unimpeded in its movements to achieve maximum performance. Having a strong core will greatly improve your running. Training long hours does not guarantee that you have core stability. In fact, spending too much time working within one plane of motion often creates core imbalances. Add these imbalances to stresses caused by poor posture during running, and you have an equation for the development of a weak core. Try Core Ball exercises combined with a free weight program.
13. Remember to stretch - The importance of stretching within a workout routine cannot be over-emphasized. Stretching brings our body back into balance, prevents injuries, enhances performance, changes our posture, and even changes how we age, and the way people perceive us. Yet stretching is often neglected because the average person (and many runners) do not understand why it is so important to not only be strong, but also flexible. Consider the basic biomechanics of how our body performs. Our bodies are designed to work in balance - every time a group of muscles contracts to perform an action, an opposing group of muscles (antagonist) must relax and lengthen. These muscles can only contract as forcefully as their antagonist can relax. For example, the quadriceps muscle can contract more quickly if the hamstring muscle group is able to easily lengthen and relax. Without the lengthening of the antagonist, we lose our power, balance, and endurance, we become susceptible to injury, and waste our energy.

Heel pain

CAUSES OF HEEL PAIN

1. Overload of physical activity [excessive running, jumping, or other activities repetitive or excessive stress on soft tissue which leads to tears and inflammation]
2. Arthritis
3. Diabetes
4. Incorrect shoes [improper fit or support]
   
5. Mechanics of foot [flat feet, high arches, pronation, abnormal gait]
   
6. Age [tissue tends to get weaker and more likely to tear and become inflammed
   
7. Weight [pregnancy]
   
8. Hormonal changes [pregnancy]
   
9. On feet all day
10. Wear high heels shoes or boots that do not provide support

HOME CARE

• Change physical activity
• Rest foot
• Apply ice/heat to heel and calf muscle as much in your day as can 4-5 times
  
• OTC medication [Ibuprofen to decrease inflamation and Acetaminophen to decrease pain
• Orthodics - Bill Stone @ Run Tex is great! Tami @ Sports performance I hear good things
  
• Night splint
• TP Kit 2 times a day
  
• Foam roller
• Stretch after exercise for minimum of 20 minutes - holding each stretch for 2 minutes
• Yoga....1-2 times a week. If you do not like it..find a fitness yoga..class
  

If the pain continues for longer than a week, you should visit a sports specialist:

• ART/Graston certified Chiropractor
  
• Podiatrist
• Myofascial massage: Holly Odom, Renee Schroeder
• Physical therapist: Dr Phil Davis, Suzanne Trotter, MS
  

If symptoms persist longer than 3 months, it will take longer to repair and rebuilt the dysfunctional tissue. Want to discontinue activities that causes the fascia to become overstretched resulting in tears and inflammation.

DIAGNOSIS: PLANTAR FASCITIS

Hamstring strain

Signs or symptoms:

A hamstring strain is a tear in one or more of the hamstrings muscles (semimembranosis, semitentinosus, and biceps femoris). It often is the result from overloading the muscle and or moving it too fast.

* sharp pain at the back of the leg

* muscle spasm and or cramp

* swelling and or bruise

* pain with stretching the muscle

* pain on muscle contraction

* complete tear you will feel a gap in the muscle

Grade I

* tightness in back of thigh

* able to walk normally, however you are aware of discomfort

* minimal swelling

Grade II

* may limp

* with activity may notice sudden twinge of pain

* may have swelling

* moderate pain

* might not be able to fully straighten the knee

Grade III

* walking severely affected may need crutches

* severe pain

* noticeable swelling

Treatment in the first 48 hours are crucial!

1. Rest, Cold therapy, Compress, Elevate

2 Compression bandage to minimize intra muscular bleeding

3. Early mobilization.. Movement Stretch and Strengthen throughout pain free range of motion. This will aid in decreasing the swelling

See a Sports Injury Specialist

What a Sport Injury Specialist will do for you:

1. Myofascial release (Active Release Technique or Graston) - speed up recovery and break down the new collagen network allowing the correct fibers to repair and rebuild correctly.

2. Ultrasound and Electrical stimulation to help aid the repair and rebuild process of new collagen

3. See a physical therapist for rehabilitation exercises to strengthen and stretch the new tissue

1.

Prevent the reoccurance of soft-tissue injury

Once you have removed the restricted adhesions and restored function to injured soft tissue, it is ultimately important for you to continue with your exercises to rehabilitate the soft tissue injury.

Exercise serves several functions:
1. To increase strength beyond pre-injury state
2. Improve flexibility
3. Restore and/or improve balance to injured area

Here are some tools to help

1. Continue with Prescribed exercises from doctor
2.Release Your Pain by Dr Abelson, D.C.
3. Bender Ball boot camp DVD for core strength
4. Trigger point technology kits [hip and low back and the Grid]
5. Yoga classes

Knee pain?

It may not be your knee fault. The knees are merely the compensation to the problem which is may be above or below the knee. Kinetic chain dysfunction in the pelvis or hips or in the feet or ankles can put the knee in a mechanical disadvantage. Over time this disadvantage can cause knee pain.

One common injury is IT band syndrome.

Symptoms: Pain at the outside of knee

Causes:

- Biomechanical imbalances in lumbopelvic hip complex

- Excessive pronation of the foot

- Weakness in the Gluteus

This causes the knee to adduct resulting in overactivity of the TFL, shorthead of bicep femoris, and adductors, which causes a shortening of IT band which puts extra strain on the attachment site of the lateral knee.

Treatment choices

- TP kit for Hip and low back

- Foam roller

More stubborn cases may need

- Active release technique and or Graston technique

- Chiropractic adjustments

- Corrective exercise program to resolve the biomechanic deficiency to prevent the problem from reoccuring.