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Running Long Distance

It’s December – one of the coldest months of the year – and yet, contrary to popular belief, it is a great time for marathon and long distance running. Many races are being held just before Christmas rolls around. And that means many months of hard work – long, arduous hours spent in preparation for this moment. Yes, although we don’t like to believe it, although we’d like to believe that one could just get out of bed, slip on some shorts and sneakers, and hit the pavement like a natural born Kenyan, the majority of us need to prepare, we need to spend months working on building up our endurance. Failing to do so can be not only detrimental, but even fatal at times. Do you like cramps? Well, chances are you’re going to experience a slew of them if you don’t prepare. Don’t like collapsing from exhaustion? Well, that too may happen if you do not prepare. But what does it take to prepare? How does one go about getting in shape – getting ready for one of the most intense sporting events in existence? The answer our chiropractors at Chiropractic Clinic Houston have supplied is illustrative, and by no means the only way to get into top notch shape. However, the Chiropractic Clinic Houston methodology has been employed for years, achieving successful results countless times since it was first shared to the public.

Chiropractic Clinic Houston Race & Training Preparation

  1. Start simple. When you first start running, you don’t want to tax yourself; you don’t want to go overboard and demand too much from your body, as exposure to such rigor can come as a shock to the body. It doesn’t matter if one has the size, speed, strength, or athleticism – if one has taken part in an exercise as demanding as a marathon in quite a while, it is wise to start simple. Ease into it. Run a 5k race before you try a 10k, and don’t even think about anything longer than 10k until you can consistently perform well in the 10k without feeling emaciated afterwards. If you are new to running, don’t even concern yourself with the race. Just take part in that first marathon and finish it, even if it means you have to walk the second half of it.
  2. Stay local. By choosing to partake in a local marathon, you don’t run the risk of getting jet lag, or home sick, or any of the other anomalous occurrences that negatively affect the body. Seasoned, veteran runners are used to the travel, but for those who are just starting out, traveling can be almost as taxing as the actual race. Staying close to home also means that, in case anything were to happen to you, such as, say, a knee injury, you’d have family and friends to take care of you during your recovery process.
  3. Good shoes. This could easily be listed at number one. You do not want to skimp out on the most important equipment of all: your shoes. Our chiropractors at Chiropractic Clinic Houston consider footwear to be the make or break equipment in all sports. And they have come to develop this knowledge through inductive reasoning, as a result of having to deal with patients with plantar fasciitis, and tendinosis, and a slew of other injuries that result from bad footwear. Running shoes can last anywhere from three hundred to eight hundred miles. Assuming you run twenty five miles per week (and we are hoping you are running more if you are training for a marathon), your shoes ought to last for a good four or five months. Sadly, the majority of runners, even committed ones who run competitively, do not change their running shoes often enough.
  4. Log miles. Keeping track of your progress is incredibly valuable. It is a great motivator in and of itself. Being able to know how well you did this week relative to last can also help you identify what you can do to make sure that your next week is even better. Introspection is wonderful, and many great runners can just feel when they are at their best, but nothing can be more precise than actual numbers. Wearing a GPS watch or just using ones phone can be a great way to keep track of where one is going – which is a great way to motivate oneself.

Most chiropractors, including sports injury therapists in Houston, would not hesitate to admit that running, although great for one’s health, can be deleterious if performed excessively. Our chiropractors at Chiropractic Clinic Houston, TX do not disagree with such an affirmation. No doubt, running can be harmful if done in excess. But the question arises: how can one mitigate the damages incurred from pounding the pavement for years on end? The Chiropractic Clinic Houston injury prevention protocol is among the most coveted programs in existence. With it, an athlete can be sure to maintain optimal health for years to come.

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Glute Strengthening Exercises

The gluteus maximus is not only a fun word to say, but it’s also a very important muscle. Located in the rear end, its function is to act upon the pelvis, supporting it and the trunk upon the head of the femur. Weak glutes often lead to lower body injuries that can leave one sidelined or hobbling around for quite a long time. Many strength trainers seem to overlook the need to exercise the glutes, leaving them and their clients with an unbalanced body. And so, it is fair to conclude that whenever one exercises the hamstring muscles, it is also important for him or her to exercise the glutes; for if the hamstring muscles get strong but the glute muscles remain weak, then the likelihood of developing a hip injury increases dramatically. Chiropractic Clinic Houston has made an effort to introduce the importance of glute strengthening exercises to all of its clients. A healthy pelvis and lower body depend on a gluteus maximus strength exercising program. Our chiropractors at Chiropractic Clinic Houston have put their heads together to develop the ultimate glute strengthening exercise program. With this program, objective and verifiable results are guaranteed within weeks.

Exercises

Prior to doing any of these exercises, it is very important to warm up. Whether you want to walk or jog, make sure you warm up until you break a sweat. You don’t want feel loose and warm, not cool and stiff. This is very important. Choosing to forgo a pre-exercise warm up can result in calamitous damage to one’s muscles. Most muscle strains and tears occur because the body has not acclimated itself – it is not ready to undergo such high levels of stress which exercise demands. Our chiropractors understand that most people live busy lives and spending twenty minutes warming up seems like a waste of time. But, despite it seeming like a burden, it is a must. Thinking of your warm ups as an investment is very useful. In essence, you are investing a small portion of your time to significantly reduce the chances of developing an injury – an injury that may leave one sidelined for up to six months. A twenty minute preventative exercise is worth the time if it means that you most likely won’t tear a muscle and have to go through hours and hours of rehab.

Single Leg Deadlift: After the warm up, this is a great exercise to begin with. Stand on one leg, with the other straight and up in the air behind you. Lean forward, still with one foot planted on the ground and the other straight behind you. Hold for a second or two and return to the normal position. Repeat this ten to twenty times, or until you feel the burn. Then switch and do the other leg.

Lunge Stretch: This is among one of the most effective and highly-touted exercises for strengthening not only the glutes, but the hamstrings as well. This exercise also improves flexibility. Simply step forward with one leg and lower your back knee, keeping the knee you use to step forward with over your ankle. Hold for twenty to thirty seconds on each side. Be careful not to stretch too far, as this can lead to a strain, or, even worse, a tear. Play it conservative; don’t stretch if it feels uncomfortable. You will progressively get more and more flexible as you do this exercise on a regular basis.

One-Legged Squat The one-legged squat is among one of the most difficult exercises in existence. This exercise, if done improperly, can lead to a strain or tear. So be careful. If you have trouble doing two-legged squats, don’t even try doing a one-legged one. Make sure you can do at least thirty to forty two-legged squats before you even attempt the one-legged variation. With one-legged squats, you want to plant one foot firmly on the ground, with the other one out in front of you. Keep the leg that is not on the ground at a 45 degree angle. You will notice if you try sticking your leg straight out that there will be some discomfort. Make sure that when you do this exercise, you start shallow, trying not to bend too far down right away. Much like the lunge stretch, the more often you do the exercise, the more comfortable you will become in taking the exercise to the next level and making it a bit more challenging.

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Our chiropractors at Chiropractic Clinic Houston can help you perfect your form so that you can get the most out of your exercise routine. Improper form when performing one of these exercises can set you back weeks or even months. Nobody wants that, and neither do we. That is why we suggest that you come in and have a chat with one of our chiropractors, who, with their specialized expertise can help set up a program specifically for your wants and needs. Physical health is a a necessary but not sufficient part of living a happy life. Our chiropractors can help take your physical well-being to the next level so that you can live a healthy, and, hopefully happy, life.

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Chiropractic Clinic Houston: Hamstring Treatment Protocol

Hamstring pulls are among one of the most common injuries that athletes get. They are also one of the worst injuries, as it takes for ever for one to recover from such an injury. With a hamstring pull, one can be sidelined for anywhere from one to eight months, depending on the severity of the injury. At Chiropractic Clinic Houston, our chiropractors are dedicated to helping those who suffer from these terrible injuries to get to normal as soon as possible. There are certain things that can be done to speed up the recovery process. But first, let’s take a look at what causes hamstring strains.

The Causes of Hamstring Strains

These strains generally occur during exercises, particularly during sports – sports that require quick cuts, jumps, and lateral movements. Any sudden movement can result in a hamstring strain.

When one fails to warm up, the chances of pulling a hamstring increases by over eighty percent. It doesn’t matter if you are playing tennis, basketball, football, soccer. When you don’t warm up, when you don’t get that blood flowing, your hamstrings are susceptible to strains. When muscles move far too quickly without a proper, dynamic stretch beforehand, the muscles become stressed. This stress causes micro tears in the tissues, resulting in painful hamstring strains. Also, another issue is an imbalance between one’s quadricep muscles and hamstring muscles – with the quadriceps being stronger than the hamstrings. This imbalance generally causes the worst sort of strains – the ones that leave an athlete sidelined for half a year or more. No matter how you get injured, it is no fun, and treatment is necessary. Our chiropractors at Chiropractic Clinic Houston are dedicated to bringing you the most cutting-edge hamstring treatment protocol in existence. It has taken years for this special team of chiropractors to fine tune and perfect this protocol, and now, in this very article, it is being shared with the world – free of charge.

Chiropractic Clinic Houston Hamstring Treatment

The Chiropractic Clinic Houston – one of the best chiropractic clinics in all of Texas – has developed an incredibly effective hamstring treatment protocol. Most chiropractic clinics are aware of the RICE method – rest, ice, compress, elevate, but what these chiropractic clinics are not cognizant of is just how long one is to perform this phase.

Chiropractic Clinic Houston recommend that you use rest, ice, compress, and elevate your hamstring for the first 48-72 hours. Any more than this and you are just slowing down the recovery time. Great studies have been done on this, yet many chiropractors fail to take notice – choosing instead to follow their own, less effective, less proven methodology. We will break down just exactly how one is supposed to follow the RICE protocol. If done correctly, you could save months of your time – getting healthier faster than you otherwise would have.

Rest: The individual has to make sure that his body is properly rested after being injured. It is recommended that one spends up to 3 days resting, but it all depends on the severity of the injury. That is why it is important to see a chiropractor – one that knows what he is doing, like the ones at Chiropractic Clinic Houston.

Ice: Immediately following the injury, icing for 48 hours is highly recommended. Cryotherapy can also be used, but for no longer than 48 hours, as any longer would slow down the healing process. Ice the affected area for no longer than twenty minutes at a time, making sure not to apply the ice directly to the skin.

Compress:Most know that resting and icing is a great way to speed up recovery. But they forget that compression can help speed up the recovery process as well. However, compression is most effective when applied my a physician or chiropractor, or some other expert.

Elevation:When one elevates the injured area above heart level, the swelling begins to decrease. For that reason, elevating is highly recommended if possible.

How We Can Help

Identifying the severity of an injury is incredibly important. The more severe the injury, the longer it takes to recover. This requires a different treatment protocol. The wrong treatment plan can actually do more harm than good. That is why it is best to have a chiropractor or chiropractic expert take a look at your injury. He or she will determine the best course of treatment and will help you return to full strength safely and efficiently. The chiropractors at Chiropractic Clinic Houston have the necessary skills and expertise to make sure that your hamstring treatment plan is the plan that will get you back to full strength in the least amount of time.

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Active Sitting Exercises

Recent studies are beginning to shed light on the deleterious effects of prolonged sitting. A sedentary individual, who sits for the majority of his day, is said to have a life expectancy that is anywhere from 5 to 10 percent less than the more active individuals who get at least 1 hour of exercise per day. Unfortunately, the number of folks who do meet the minimum requirement of 1 hour of exercise per day to maintain a healthy and normal functioning body is beginning to diminish. Many office jobs require an individual to sit anywhere from 8 to 12 hours per day. This is no good. It is no good for the muscles, joints, bones, and so on. Everything starts to lock up. Why? Because the tissues begin to degenerate as they are no longer required to move. That is why so many individuals have neck, back, shoulder, and hip problems. They are not using their body as it was designed to be used.

Chiropractic Clinic Houston urges everyone to move throughout the day. It doesn’t matter if one is running, biking, or even walking at a slow pace. Movement is incredibly important, and studies prove that without movement, all animals, not just humans, live a shorter life than they otherwise could have lived – and an injury-laden life as well.

Your job might indeed require you to sit all day, but there are some things one can do it order to mitigate these deleterious effects resulting from physical lassitude. There are a series of active sitting moves that can be performed right at one’s desk. These exercise are easy, and best of all, the majority of them don’t require any equipment; and the ones that do are relatively inexpensive.

Active Sitting Exercise

Of course, the easiest and also most important thing one can do if he or she has an office job is to get up every 30 to 60 minutes and move around – just for a minute or two. This gets the blood flowing back into the body and mitigates overral degeneration that arises from inactivity. Other than this commonsensical activity, there are a list of exercises that could – and, we chiropractors argue, should – be done daily.

Wall Squats

You want to do this exercise during one of your breaks. Press your shoulder blades and lower back against a wall. Keep your knees bent at a 90 degree angle. Hold the position for as long possible – preferably, at least a minute or two, but the longer, the better. Repeat several times throughout the day. 3 sets is ideal, but if you can get only do it once, that is fine as well.

Toe Raises

Our chiropractors at Chiropractic Clinic Houston have found that many people, compared to the rest of their body, have weak shins. Part of the reason why is that people either put too much focus on the calves or just don’t get much exercise at all. Regardless, the shins seem to be one of the weakest parts of the body. Simple toe raises can fix that. Just keep your feet flat on the ground. You can be standing or sitting. We prefer people do it standing, but if you have an office job and cannot get up regularly, doing it seated works fine as well. With the heels still planted on the floor, lift your toes up as high as possible, and, after half a second or so, return to the normal stance. You should feel it in your shins during the upward motion. Do this as many times as possible; until you feel sore. Rest, and do again every 30 minutes or so.

Back Extension

This exercise is designed to strengthen ones lower back. Simply stand and place your hands on your lower back. You don’t have to put your hands there but we recommend that you do so that you do not overextend yourself while doing the exercise. Gently lean back as far as you can. Slowly return to the original position and then slowly lean back again. Repeat this twenty times per day, but do the workout only once or twice. You do not want your back to give out, and this tends to happen if one jumps into the workout too quickly and tries to do far too many repitions.

Chiropractic Clinic Treats Pain

Do these exercise every day, and within two weeks, we guarantee that you will start seeing impressive results – and not only physically, but mentally as well. Take care of the body, and the mind will not be occupied worrying about health and nutrition. One’s subconscious is a powerful mentation machine that has the capacity to consume and direct a great deal of one’s focus. A mind cannot be as alert as possible if inundated with health problems. We chiropractors argue that, following our regimen, you will focus better at work, and be more productive if you take our advice. Give it a try. It may be hard at first, but it’s worth it. Make exercising a priority. Soon enough, it will become a habit, and something you can just cruise through with little to no resistance.

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How to Treat Heel Spurs

Heel spurs: deposits of calcium, located at the bottom of the heel bone. Sounds painful, doesn’t it? More often than not, it is. And it can become so intolerable, that walking becomes downright impossible. But pain is not always an indication that a heel spur exists. Sometimes, even with a heel spur, you won’t feel the slightest tincture of discomfort. This can make things difficult to diagnose. Pain is not a necessary component of the existence of a heel spur.

One of the clues that seems to give evidence to the existence of a heel spur, is the existence of plantar fasciitis. So if you do have plantar fasciitis, get yourself checked for heel spurs as well.

The chiropractors at Chiropractic Clinic Houston take heel spurs very seriously. They can really limit one’s mobility and lead to a poor quality of life. While heel spurs may result in chronic pain, or may not result in any pain at all, often times, the mere act of walking, jogging, or exercising can incite inflammation and result in intermittent pain.

Traditional treatment for heel spurs can involve shoe inserts, strapping and physical therapy. The chiropractors at Chiropractic Clinic Houston employ a physical therapy regimen that has helped hundreds of thousands of individuals with heel spurs. What protocol is followed to heal heel spurs? It depends on how bad the heel spur is. In severe cases, surgery is necessary. This is unfortunate, and definitely not preferable. But if surgery is not needed, heel raise exercises are the bread and butter of healing. Each chiropractor at this wondrous clinic will do whatever it takes to help you avoid something so invasive.

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Maintaining a Healthy Heart

Sadly, so many people die in America because of heart disease.. Twenty-five percent of deaths are caused by heart disease. Actually, a quarter of a million Americans have a heart attack every year. Some die, some don’t. But regardless, it is something that none of us want to experience. Studies have shown that by eliminating cardiovascular risk factors, such as diabetes, obesity, poor diet, physical inactivity and excessive alcohol use, before the age of 50 can reduce the risk of heart disease or stroke to as low as 5-8 percent. You want to be in the best shape of your life at all times. Taking a break from being active and working out can shave years off your life. And so, the wise folks out there will choose to work out on a regular basis, even if it can be unbearable at times to go through the rigorous training. The good news, though, is that you don’t need to train hard to maintain a healthy heart. You just have to train smart. And by smart, we mean, in a way that is not only efficient in terms of the amount of time one spends, but in a matter that is effective, in terms of the benefits one gains from doing said workouts. Folks, it isn’t rocket science, you just have to get active. You have to move around. Go for a walk. Run a forty yard dash. Go for a hike. Bike around the block. Whatever it takes. Just do it. It will improve the quality of your life. You will feel better, look better, and live longer. Isn’t that an amazing set of benefits? Absolutely. So don’t cheat your body. Give it the much needed workout it needs. Of course, some people have back pain, or neck pain, or some other sort of pain, and that may limit a person’s mobility. Our chiropractors at Chiropractic Clinic Houston suggest coming in for a visit to work on your injuries, to treat them and get you back on your feet again. Once you limit your pain, you can start to work out. And once you start to work out, you will get stronger, thus feeling less pain.

Tips for Getting Active

There are so many things you can do. Even if you do have back pain, or neck pain, or any other sort of pain, you can do something to work your body out and give your heart the exercise it needs.

Home

  • Do your own yard work. All that crouching and moving around can be quite the workout. And best of all, you save money.
  • Take your dog for a walk around the block. Why
  • Before breakfast, go for a walk. Morning walks are the best. They help speed up your metabolism and even boost the performance of your mitochondria.

Work

  • Instead of sitting in a board room for meetings, go for a walk with your crew. Have a great chat while going on a walk. It is a great way to bond as well. Some of the most successful ventures have great rapport and camaraderie. You can develop some of that good stuff with a good walk.
  • Get a standing desk. You can even do squats while doing work.
  • Take the stairs. Pretty self explanatory as to why this is a great thing to do.

Ease into Activity to Avoid Injury

Remember, by continuing to work out despite a pretty bad injury, you could be harming yourself and aggravating that injury. Rest until you feel good. Go to the chiropractor. Do light workouts. If you can’t run yet, walk. Walk until you feel confident enough to jog. And once you feel good enough to jog, do that for a while until you gain enough confidence to begin running or playing sports.

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Stretches for Cross Country Athletes

Cross country running competitions resume in the fall and winter months. The competition is fierce, for both males and females. These runners race on open-air courses. The courses usually range from two to eight miles and can consist of grass, gravel, dirt or any other natural terrain.

Long distance running, especially on uneven terrain, can cause aches and injuries. All that pounding and pounding can be enough to result in long term complications. A few of the most common injuries that runners experience include shin splints, plantar fasciitis, and IT band syndrome. If you have a sports injury of such sort, the following stretches can be helpful.

Stretches for Cross Country Running

Stretching prior to and after a run greatly reduces chances of injury. Our chiropractors at Chiropractic Clinic Houston highly recommend a commitment to stretching – particularly the following stretches listed below.

Prior to Running:

  • Leg Swings: This is a great workout to start out with. Leg swings help loosen up your hips, so you feel nimble and ready to hit the track. First, hold on to a sturdy object. It can even be a friend. Next, stand on one leg and swing the other back and forth twenty times. Then switch legs and repeat. Your swing should get bigger until you reach your full range of motion.
  • Walking Lunches: Many think that lunges should not be performed prior to a workout. This is totally incorrect. Don’t listen to them. These warm up your quadriceps and hamstrings. Take a large step forward with your right leg and bend your knee until your right thigh is parallel with the ground and your knee is directly inline with your ankle. Push back up and draw your left foot even with your right. Then step forward with your left and repeat the steps. Focus on proper form and do ten lunges per leg.

After Running:

  • Hip Flexor and Hamstring Stretch: After running, a great deal of people have to cool down so as to prevent injuries. First, kneel down on one knee with the right leg bent at 90 degrees with your right foot planted on the ground in front of you. Make sure your knee and ankle are aligned. Keeping your back straight, press forward into your right hip while keeping your knee pressed into the ground. Hold for 20 seconds and then switch to the other leg.
  • Standing Calf Stretch: Great workout. One that everybody in absolutely every single sport should perform. Start facing a wall with your hands on the wall at chest level. Next, place the ball of your foot against the wall with your heel still touching the floor. Then gently lean into the wall until you feel the stretch in your calf while keeping your leg straight. Hold for 20 seconds and then switch to the other leg.

Recovery From a Sports Injury

A foam roller is one of the most useful tools for recovery. For runners especially, it is important to roll your calves, IT band, hamstrings, quadriceps, and glutes. Using a foam roller helps relieve soreness and releases any built up adhesions on the fascia that can cause irritation and tightness.

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Strong Bones for a Healthy Body

The bones are the building blocks of the body; they give the body its foundation. One’s muscles, tendons and ligaments are anchored to one’s bones; they are the linchpin that provide order and stability. They also produce vital blood cells. In brief, the bones supply incredibly important nutrients to an individual’s entire body.

Between the ages of 35 and 40, one’s bones start to break down a lot faster than they rebuild. This is a problem that can lead to easy fractures – clearly an undesirably occurrence. For this reason, it absolutely important to implement daily practices to maintain and improve bone strength.

Strengthening Bones: How To Do It

Calcium + Vitamin D: It’s commonly known that calcium is incredibly important for bone strength, but most individuals are not cognizant of the fact that calcium needs to be combined with vitamin D to best absorb into the digestive tract. It is indeed best to try to get close to or over 1,000 milligrams through food each day. Food like milk, cheese, and other dairy items are high in calcium. If dairy isn’t quite your thing, foods such as kale, tahini, and almonds are also high in calcium and vitamin D. Grass-fed dairy is better than the commercial products you get in the grocery store. A lot of research has gone into how raw, grass-fed milk is a lot better for the body. Even though it might be a bit more expensive, it is worth it in the long run. Your bones and your whole body will thank you for choosing to go with the grass-fed, raw and organic dairy products. Many of our patients who come for sports therapy are now kicking themselves for having not gone grass-fed; the decision to forgo grass-fed has resulted in weaker bones.
Get MovingAmong the most important practices that leads to a better bone density is the simple activity of movement. Keep moving! Run, jump, skip, climb, crawl – do whatever it takes! Do what you need to do in order to strengthen not only your muscles, but your bones. One of the benefits of weight lifting that is often overlooked is the strengthening of bone density that comes along with doing the exercises. Often times, people think they are only working out their muscles. But that is not true. In reality, you are doing more good for your bones than for your muscles.

You want strong bones. You want to be strong. Make sure you eat your calcium and your vitamin D, and make sure you get enough sun, and make sure you exercise. This is the recipe, the blueprint, that will give you the results you want.

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Do Cortisone Injections Make Things Worse?

In the early 1950s, the steroid cortisone, an anti-inflammatory drug, was first synthesized and touted as the best thing since sliced bread. Athletes with chronic pain, from all over the world, started taking it, swearing that it got rid of all their injuries and thus boosting their athletic performance in the process. Quarterbacks, runningbacks, free safeties, strong safeties, and even kickers were calling it the catholicon for dealing with nagging injuries, chronic pain, and even minor strains. Cortisone shots became one of the preferred treatments for overuse injuries of tendons, like tennis elbow, which had been notoriously resistant to treatment.

But all this changed when the early clinic trials were published in 1954. People now started to doubt cortisone. All of a sudden a complete 180 had taken the sports medicine world by storm. Half of the world was totally against cortisone, the other half, hailing it as the best thing ever. No American, or any denizen on the face of this earth, had seen such a polarization in sports medicine. In that experiment that rocked the world, over fifty percent of the patients receiving a cortisone shot for tennis elbow or other tendon pain suffered a relapse of the injury within six months. Just six months! This came as an incredible surprise, as every doctor in the west promised that the pain would go away forever – even pointing to scientific studies that made the case even more robust. All that was quackery. Just a marketing ploy to get people to bite. People who were suffering and desperate to find an immediate fix to their debilitating problems. The paradox that flummoxed even the most rational minds in the west was the following: the cautionary experiment that pointed to the deleterious effects of cortisone did nothing to slow the amounts of cortisone use in the western world. People were actually more committed to taking cortisone. Now, whether it was because the studies made cortisone more known, or whether people wanted to give cortisone a try to get empirical evidence, that, we will never know. We cannot go and talk to each and every person who lived in the 50s. Many of those folks are gone. But here is what we can do. We can take what we’ve learned from the past and build on it. We can gather the knowledge that has been validated by some of the most respectable health experts in the field of health and medicine, and we can conduct further scientific studies to become even more knowledgeable and informed about cortisone and the effects it has on the body. It is interesting to note that today, cortisone shots remain a standard way to treat chronic pain. People with back pain take them. People with neck pain take them. Even people with minor hip pain take them. Athletes frequently request cortisone shots as a quick and easy way to get rid of pain. Antonio Ramiro Romo took them. Brett Favre took them. Felix Jones took them. Big Ben Roethlisberger took them. All the famous, high performing athletes have taken them. And this is a problem. Why? Because the youth thinks that if its okay for the best of the world, then it must be okay for me. Nothing could be further from the truth.

Our chiropractic clinic has concluded that, over all, individuals who received cortisone shots had have a much lower rate of full recovery than individuals who did nothing or who underwent physical therapy. They also had a sixty-five percent higher risk of relapse than folks who adopted to take matters into their own hands and get active and go to physical therapy. The shots are counterproductive. They give one the illusion that the body has recovered. No. That is not the case. One is just numbing the symptoms. You may ask, “What’s wrong with that?” What’s wrong is that by numbing the pain, and continuing to exercise and put strain on your body, you will only further aggravate the injury, making it even worse in the long run. Cortisone is just a short term fix that makes things worse in the long term. If you are Antonio Ramiro Romo, and you have an injury, but you want to play in the Superbowl, then, sure, take Cortisone. Take it if you want to win the Superbowl, if you want to be a champion and have your face plastered on every cereal box across the coast. That we can understand. But to take Cortisone for anything else would be foolish. A huge mistake.

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Neck Strengthening Exercises

In an intense sport like mixed martial arts, incorporating not only wrestling, but jiujitsu as well, the neck is extremely susceptible to injury. The aphorism “where the neck goes, the body follows” is an aphorism for a reason. So many professional MMA fighters, from George St. Pierre, to Anderson Silva, to Brock Lesnar, have had to deal with neg problems throughout their illustrious careers. It goes to show you that even the strongest of men, the most robust bodies, are susceptible to injuries as well. Our Houston chiropractors have designed a program tailor-made to reverse even the most chronic neck pain symptoms.

There are several simple exercises that will help athletes prevent neck pain, making the neck not only stronger, but also more flexible. Performing each one of these exercises ten times for four rounds, every other day, is essential to building the robust neck you’ve always wanted.

  • Resisted Neck Tension: A great exercise to help with neck pain. The resisted neck extension exercises is not as difficult as the resisted neck flexion exercise, and for that reason, doing it first is a great way to loosen the neck muscle up. Sit on the ground and place your hands behind your head. Push your head forward with your hands and try to move your head backward. Do this at least ten times; preferably, as many times as you can until you feel the burn.
  • Resisted Neck Flexion: This is a great workout. By far one of the most effective neck workouts to date. It isn’t easy though, so one must be careful with this exercise. Sometimes folks have overdone the workout and hurt their necks in the process. Sit on the ground and put your hands on your forehead. Push your head backward with your hands and move your head forward. The goal is to prevent your head from getting pushed back, strengthening your neck in the process. Repeat until you get sore.
  • Resisted Neck Lateral Flexion: Again, this exercise is absolutely invaluable. Sit on the ground and put your right hand on the right side of your head. Keep your neck relaxed. Push your head into your hand. Do this at least ten times, or until you feel the burn. Then switch and do the same thing for the left side of your neck.
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