Category Archives: WELLNESS/FITNESS

Assessing body movement to treat pain

SFMA

NOVEMBER 2015 – How well do you move? Do you ever think about it? What, are you supposed to? Yes, and well, no.

Movement or how you move is usually automatic, we really don’t think about it. We do notice when we are throwing a ball and feel pain in our shoulder, or feel pain in the lower back as you get up after sitting.

Pain is a warning sign something is not moving or working correctly.

BOD POD measures body composition

Bod-Pod

NOVEMBER 2015 – Does muscle really weigh more than fat? The quick answer is, yes. By volume, muscle weighs approximately 18 percent more than fat.

The 600 human body muscles make up 40 percent of body weight. Muscle, along with bones, skin, organs and water make up lean body mass.

The rest is fat.

Yet ironically, most people when standing on a scale only think about fat. They think about losing fat when reducing weight.

Worse, they don’t understand shedding pounds by dieting only and without participating in weight training to maintain and build muscle, they aren’t just losing fat. They are also losing muscle.

Without scientific measurement, there’s no way to know how much muscle and fat, we lose.

You don’t have to play tennis to have a tennis elbow

tennis-elbow

SEPTEMBER 2015 – You’ve probably heard of or know someone who has had tennis elbow.  Despite its prevalence, few people have a good understanding of what tennis elbow really is or how to treat it.

What’s especially confusing is despite the name, most people who develop tennis elbow do so without ever picking up a tennis racquet. Think about it, when was the last time you heard of a Serena Williams or Novak Djokovic missing a match due to tennis elbow?

Instead, tennis elbow is much more likely to occur in someone, like you or me, and it is often completely unrelated to sport participation.  

In pain? Treat it with decompression therapy

spinal-decompression

SEPTEMBER 2015 – Spinal decompression therapy sounds terrifying. Mention that it is an advanced form of spinal traction, and many people have visions of torture devices.

In reality, this new therapy doesn’t occur in a dungeon. It’s a new, non-surgical alternative for relieving low-back pain, neck pain and radiating arm and leg pain.

Can sleep give sports teams an advantage?

Sleep-ZzZz

AUGUST 2015 – Though we are learning about problems created by concussion in sports, we know virtually nothing about the sleep disorders those concussions can cause.

What do we know about sleep and sports? Everyone “knows” athletes tend to do better after a good night’s sleep.  But what’s the data?

A 1991 study showed sleep loss hurt a cyclist’s performance, and it did it by making the cyclist work harder, and get less for the energy expended, by causing more anaerobic metabolism, and increasing lactate production.

Guidelines to avoid heat exhaustion and heat stroke

Beat-the-Heat

AUGUST 2015 – This is the time of year so many fall sports begin practicing. This is exciting long as you are careful with how hot it is outside.

Football gets the most attention about heat exhaustion injuries, but there are plenty of other sports teams out there practicing. All athletes need to be mindful of their condition of their body in the heat.

Three tips to help your running

running

AUGUST 2015 – Whether you love running, hate running, or love to hate running here are three simple tips to keep you moving.

Before I begin, let’s set the ground rules. Running for fitness, for a sport or just for fun should not be painful. Running is a natural activity. Our bones, muscles, and joints have been designed for running. If running causes you pain or if you stopped running because of pain, odds are there is something wrong.

With a little guidance, most everyone should be able to return to pain free running.  So let’s not just roll out those ITB (iliotibial band syndrome) bands, calves, and hamstrings. Let’s discover what’s wrong and fix it!

Coaching or managing a team isn’t for everyone

Coaching

AUGUST 2015 – From age seven to 37, I played baseball under the guidance of dozens of coaches and managers.  From age 7 to 22, I played as an amateur, and then, after I signed my first pro contract with the Washington Senators in 1971, I played 16 years as a professional, including under Royals Hall of Fame manager Dick Howser. I would like to offer some personal views on the subject of coaching and/or managing.

Is MLB instant replay good for the game?

MLB-replay

JULY 2015 – Since Major League Baseball (MLB) began using “instant” replay (instant used very loosely here), baseball fans have been asking if they like it.

Theoretically, I feel there is nothing wrong with getting close calls right, so I have enjoyed watching the managers pick their arguments more efficiently.  I do miss the funny and often showmanship antics of the Billy Martins or Earl Weavers, who intimidated umpires with their anger-filled spitting and dirt kicking.

Summer swim training

swimming

JULY 2015 – Summertime is the ideal season to get your swim training in. Pools are more accessible and the weather sometimes seems to require that cooling off time. Although you might be hot from the summer heat, your muscles are most likely cold and need to be warmed up by stretching before jumping in the pool for your workout.