Core stability

Core stablility is essential to maximize performance and prevent injury.

What makes up the core:
* Multifidus - Deep muscle which starts at the neck and ends in the low back
* Interspinales, Intertransversarii, Rotatores - Deep muscles which attatch to the spine
*Internal/External Oblique & Transverse abdominus - increase interthorasis pressure = stabilize the spine
* Paraspinal [Erector Spinae] - help to balance all forced involved when you flex your spine
* Quadratus lumborum - stabilizes the back
* Thoracolumbar fascia

All of these muscles help you stabilize the spine, pelvis and shoulders to provide support and stability.

Imbalances can weaken your core

Imbalances affect performance and can lead to injury or a decrease in your performance

Adhesions in any part of the kinetic chain can affect your performance and cause injury.
* Restrict motion
* Reduces circulation
* Inhibits nerve function

If not treated these adhesions causes more friction and pressure on the tissue which results in the production of more collegen and adhesions within the injured tissue

Exercise alone may not correct these imbalances

Exercises you may use to correct and strengthen the core
* Physioball exercises {bridge, bird dog, crunches]
* wobble boards to improve proprioception
* back extension

Why do they not help? You are not addressing the most important issue - soft tissue adhesions that formed due to the muscle imbalances

* Soft tissue adhesions along with repetitive motion causes the body to lay down more restrictive tissue which causes muscles, ligaments, tendons, fascia, nerves to stick together.

To fix the problem you must remove the soft tissue restriction first and then strengthen the muscles

Inflammation ? What can you do?

• Increase consumption of anti-inflammatory food

- Cold water fish [i.e. salmon, mackerel]

- Flax seed oil [1tbsp/day]

- Ginger 2-4 grams of dried or 20 grams of fresh

- Olive oil

- Grapes

- Blueberries

- Tea

• Avoid foods which increase inflammation

- White past

- Breads

- Bagels

- Cookies

- Muffins

- Cakes

- Crackers

• Sleep [lack of sleep may stimulate an increase in chronic inflammatory response]
• Avoid Omega-6 oils

- Safflower, Sunflower, corn, syobean.

- Potatos, tomatos and eggplant

• Drink in moderation [Drinking alcohol reduces inflammation]
• Take Vitamin C & E [antioxidants supress inflammation]
• Stress increases inflammation [ Stress increases Cortisol in your body. When your body is in a state of inflammation your adrenal glands put out high levels of cortisol. Cortisol also increases insulin resistance which will cause you to gain weight and more inflammation. It also decreases your immune system and nervous system]
• Use Olive Oil [has similar properties to Ibuprofen in its ability to decrease inflammation]

Herniated Disk?

Can cause nerve compression syndrome that can be difficult and be painful and difficult to manage.





Symptoms

• mild tingling



• dull ache



• burning sensation



• severe pain which is enough that you are unable to move

Low back

• painful with movement of low back



• sharp pain, numbness and muscle weakness and pain in one leg, hip or gluteals

Neck

• painful with movement of neck



• pain that radiates to the shoulder blade, arm, forearm or fingers



• numbness and weakness to your from your shoulder to the fingers

Onset is gradual and usually have a history of low back and neck pain which gets worse. The majority of cases caused by the nerve compression do not require surgery or medication to heal. But, you still need to watch for red flags. These red flags require immediate medical attention:

• Loss of bowl and bladder



• Loss of sensation to buttocks and perineum



• Trauma or fall with severe pain



• Loss of sensation and muscle weakness

Most cases can be treated with manual therapy [ART, Manipulation], decompression therapy, lifestyle changes and exercises [McKenzie protocol for disc]

Plantar Fascitis

Inflammation of the plantar fascia hurts! When the connective tissue that runs from your heel to your toes gets irritated, it swells and can become painful. Sometimes bone spurs can form on your heel. If you receive the proper treatment for plantar fascitis, you can heal this injury. Some of the causes of plantar fascitis have to do with your foot structure or gait or other tissues like a tight Achilles Tendon. When you walk you pronate and supinate the foot.

• Slap the ground or push off?


• Your foot absorbs the shock of your motion


• This force goes right into the bottom of the foot

Conventional therapy may involve rest, steroid injection and usually requires six weeks to 3 months to heal. Surgery can take even longer.

ART and Graston have shown complete resolution of the plantar fascitis symptoms in 90% of cases. With marked improvement in just one to three treatments. I have seen great results even with patients who have developed chronic plantar fascitis.

ART and Graston protocols work on the foot muscles that become affected by the injury. The muscles that help the foot flex such as the Flexor digitorum Brevis muscle, and the Quadratus Plantae muscle are often involved. They run very deep within the foot and seem to respond to the deep tissue release abilities of these techniques.

1. Structures Involved

• Gastrocnemius/Soleus


• Tibialis Posterior


• Flexor digitorum longus


• Flexor hallucis longus muscle

Any alteration in these muscles will affect the way you pronate and supinate your foot.

2. Repetitive motion

• Worn out shoes?


• structure stressed = inflammation = cross fiber adhesions = friction syndrome = scar tissue formation

3. Follow up with Exercises

• Stretch Gastronemius, Soleus, Tibialis anterior, Hamstrings


• Walk on your toes and heels with feet straight, out and in for 20-30 times


• Calf raises 20-30 times

Active Release Technique

This technique was developed by a Chiropractor Dr Michael Leahy, of Colorado Springs, Colorado.

Essentially, ART is a hands-on soft-tissue technique that can simultaneously locate and break up scar tissue. The power of ART lies in how it combines patient motion with practitioner techniques to release the adhesion's between tissue layers. This process

* restores mobility and relative motion to the soft tissue layers

*increases circulatory function, and

* increases neurological function by breaking restrictive adhesion's.

Effectiveness of Active Release Techniques

There are people who say they are ART certified but are not. So, take the time to check out the certification levels of your ART doctor. ART offers many courses:

• Upper extremity
• Lower extremity
• Spine
• Long nerve entrapment's
• Biomechanics
• Master classes
  

Great book I recommend is "Release Your Pain" by Dr Abelson, DC. Would recommend this!

Healthy eating for Triathletes

1. Which food has the most selenium?

• whole wheat flour [1 cup]
• cousous [1 cup]
• halibut [1/2 filet]
• brazil nuts [1 ounce]

2. Which food has the most magnesium?

• spinach [1 cup]
• halibut [1/2 filet]
• black beans [1 cup]
• buckwheat flour [1 cup]

Which has the most Vitamin C?

• Sweet red pepper [1 cup]
• papaya [1 whole]
• strawberries [1 cup]
• orange [1 whole]

4. Which food has the most calcium?

• nonfat yogurt, plain [8 oz]
• skim milk [1 cup]
• ricotta cheese [1 cup]
• spinach [1 cup]

5. Which food has the most sodium?

• miso soup [1 cup]
• salt [1tsp]
• sauerkraut [1 cup]
• McDonalds quarter pounder

6. Which food has the most fiber?

• barley [1 cup]
• whole wheat flour [1 cup]
• broccoli [1cup]
• blueberries [1cup]

7. Which food has the most potassium?

• potato [medium]
• banana [1 large]
• raisin [1 cup]
• cucumber [1 large]

8.Which food has the most iron?

• black beans [cup]
• white mushrooms [1 cup]
• clams [3 oz]
• prune juice [1 cup]

Answers: For more detail email me @ lauriebuob@gmail.com

1. brazil nuts. Selenium assists the activity of enzymes in the body.

2. Buckwheat flour. Magnesium assists with muscle and nerve function.

3. Red peppers Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps your body absorb iron.

4. Ricotta. Calcium necessary for building bones, also needed for nerve and muscle function, blood clotting ad blood pressure

5. Miso soup; Salt is related to high blood pressure, heart attack and stroke. It is also an important electrolyte that should be replaced after exercise greater than 1 hour.

6.Barley. Fiber reduces the rise of heart disease, decreases cholesterol and helps regulate bowl movements.

7. Raisins. Potassium is needed for heart contraction, it is an electrolyte that assists in preventing muscle cramps, and can help counteract salt affect on Blood pressure

8. Clams. Myoglobin carries the iron to our muscles. If not enough iron is consumed and/or absorbed, you may feel fatigue during exercise, which will cause you more time to recover post exercise

Tip for the Week...Muscle cramps how to aviod!

Muscle cramps and dehydration can occur from a combination of hot and humid weather conditions as well an improper hydration. To avoid these heat-illness related symptoms drink lots of fluids 2 hours prior to activity, as well as throughout the activity. Never wait until you are thirsty to drink fluids!