Avoiding the food coma.

How to prevent overeating during the holiday season.

It all starts with being consistent. What do I mean by that? If you ever want to be great at anything you must be persistent and consistent. It doesn’t matter if its health, sports, business, marriage, raising kids or mastering mindless and unproductive video games; but you must be consistent to do well at any of these. Hard work beats talent, when talent doesn’t work hard. Let’s take golf for example. The best golfers I know practice year round. They are consistently working on their game, they don’t take extended breaks. Great golfers workout inside, study tape and/or read literature.
The same is true when it comes to taking care of your health. The healthiest individuals I know don’t take breaks when it comes to taking care of their wellbeing. It’s a lifelong relationship. As soon as you break down you can begin to unravel a path down prediabetic lane. It’s the accumulation of successful decisions over time that creates victory. Get your hands on the slight edge by Jeff Olsen. It’s one of the best books you can read if you feel like moving forward in all aspects of life. I don’t like to focus on the negative but I need to real quick. Too many people are looking to shift responsibility to someone else, a pill, magic diet, genetics or surgery, but the answer lies in the mirror. To help you stay consistent here are a few tips to avoid overeating during the holiday season.

Tips on how to avoid overeating during the holiday season:

#1. Learn how to say no without saying “no.” It’s a mental game you must play over the holiday season to avoid the food coma. I know you love your Aunt but three trips to carb central are not going to help.
#2. Don’t take leftovers home. You’ll eat it. If you must, take the healthy foods home.
#3. If you are hosting, give leftovers away and bring the desserts to work.
#4. I asked Christa, Masters of Science in Exercise Science and Sports Nutrition, who I work with in the clinic to give some advice and she provided the following. Drink plenty of water and have a small meal (preferably high in fiber) prior to arriving to a holiday party. Essentially, don’t show up hungry.
#5. If your family is like mine, there will be plenty of adult beverages present. To avoid drinking, let everyone know you are the sober driver for the night. It’s hard to argue with that one.
#6. Get some exercise. Who cares if it’s the holiday season, its one hour of your time. Consistency is key!

I hope you all have a safe and wonderful holiday season! Please leave your tips in the comments section below.

Finest Regards,
Tony Rhodes DC

FREE YOGA!

Do you know what yoga is and how it can benefit your health? Chiropractic care combined with yoga is a natural fit. Discover if yoga is right for you! Join Dr. Rhodes, chiropractic physician, and Chelsea Bliss Ward at her yoga studio in Tualatin, OR, November 7th at 5:30pm for this free class. This class will be for those of who have always wanted to try yoga but simply want help getting started.

7 GREAT BENEFITS OF YOGA:

1. Increasing flexibility
2. Increasing strength
3. Improving muscle tone
4. Pain prevention/reduction
5. Reducing stress
6. Improving body awareness
7. Improve posture

Please send an email to drrhodes@acclerationchiro.com to register for the free class; you can also call 503-567-3456.
Class will take place at 19283 B SW Martinazzi Ave. Tualatin, OR 97062
Yoga studio: www.oneyogatualatin.com

Yoga/Spine Class at Bridgeport Lululemon (September 18th 9:30am)

Yoga/Spine Class at Bridgeport Lululemon (September 18th 9:30am) followed by Grand Opening week at One Yoga & Wellness. Take advantage of the complimentary offers!

Sports Movement Screen September 16th.

The phenominal personal trainers from Muscles in Motion will be performing sports movement screens on September 16th. Dr. Rhodes will be on site to assist the team with spinal related issues and perform sports physicals if needed. Click image below for more details.

Runners’ Knee

What is it?

Runner’s Knee isn’t a pathology itself but rather a vague term to describe a number of conditions that plague runners, cyclists, skiers, soccer players ect. Runner’s knee typically refers to one of the following conditions: infrapatellar tendonosis, patellofemoral pain syndrome and chondromalacia patella.

Symptoms often consist of pain while running hills or stair training, poorly localize pain around the knee, RARE swelling, typically gradual onset and “movie sign”, increased pain after prolonged sitting with knee flexed, relieved by straightening leg.

What causes it?
Overuse/overtraining: Repeated high intensity bending of the knee can irritate the muscles, nerves and ligaments surrounding the knee.
Direct trauma: I don’t think I need to say much here.
Misalignment: From the waist down there are several areas in which excessive stress can be placed on the knee due to misaligned bones/joints. This is not just a theory in the chiropractic profession; take a look at WebMDs article on runner’s knee.
Muscle imbalances: For several different reasons we develop asymmetrical movement patterns that over time, cause muscle imbalances that begin to add stress to one knee. You should be thinking (if the injury is not a result of trauma) why my right knee and not the left or vice versa.
Treatment.
If you have read this far I’ll take a wild guess that traditional Protect.Rest.Ice.Compression.Elevation.( P.R.I.C.E.) treatment has not worked, so I’ll skip it. The follow list is in no particular order of importance. I’m simply listing the treatment options that I would send my mom to.
1. Cross train/ Strength training- I often ask runners what training they do besides running and often running is their only source of physical activity. Creating an intelligent stretching, cross-training program and/or strength training program will often resolve the issue. Find a well qualified personal trainer. A few of my favorite training facilities in the Portland Metro:
**The Egoscue Method clinic: http://www.facebook.com/egoscueportland
**Muscle in Motion: http://www.mymusclesinmotion.com/

2. Sports massage or active release technique (ART). ART practitioners are highly trained health care professionals (typically Doctors of Chiropractic) that can identify muscle imbalances and joint misalignment. There is a reason why the NFL, MLB, NHL and NBA now have ART practitioners on their treatment squad. Follow link below to learn more about ART. http://tigardchiropractor.wordpress.com/what-is-active-release-technique/
3. Address your foot needs. For podiatrist in the Portland metro I highly recommend Dr. Ray McClanahan: http://nwfootankle.com/
He will change the way you think about feet and footwear.

4. Find a running coach. Running is a sport, the most popular sport in the world in fact. Why not find someone that devotes their life to teaching others how to run injury free? Alice Peters Chi Running coach is who I suggest in the Portland Metro. http://www.runningmindfully.com/
I can’t say enough great things about what she is doing.

If you have any questions or comments don’t hesitate to email me at drrhodes@accelerationchiro.com or call at 503-567-3456.

Best wishes,
Tony Rhodes DC, ART

Active release technique

Plantar fasciitis

Have you ever stepped out of bed after a nice relaxing night of sleep and felt a sharp, burning pain on the bottom of your foot? The pain improves as the tissues warm up and as your day progresses, but it never seems to go away. The condition I’m discussing today is plantar fasciitis or plantar fasciosis, depending on who you are trying to make happy. The plantar fascia is on the bottom of your foot, it runs from your heel to your toes. In the picture above you can see it’s attachments with the Achilles tendon, this will come into play shortly.

In athletes, simply over stretching or over use of the plantar fascia can be a cause. Usually P.R.I.C.E. treatment will do. Conversely, the condition often appears in high heel wearing, overweight- middle aged females with a sedentary lifestyle. The cause here is quite different. Look at the picture below. The artist has placed the foot in a position similar to how a foot would set in a high heel. Notice the big toe is slightly extended upward and the ankle is in a plantar flexed position. This puts a significant amount of strain on the plantar fascia. To make my point more clear, put your palm on your desk, point your elbow toward the ceiling, with your opposite hand pull one of your fingers toward the ceiling until your start to feel discomfort in your palm. A similar strain happens as a result of wearing high heels, but all day long. Now take that foot out of the heel, let the fascia relax for 8 hours, then rapidly stretch it....stabbing morning pain begins. Overtime you develop inflammation, hypoxia and scar tissue formation occur resulting in chronic plantar fasciitis.




Look again at the picture above. The heel is off the ground. This places the calf and/or the Achilles tendon in a shortened position, creating tightness and weakness. There is a research article showing Achilles weakness as a result of wearing a heel. Women you are not alone. Men, take your shoe off and place it on the desk. 90% of you will notice there is some type of heel lift (especially in dress shoes) and a toe spring (very front of the shoe that curls upward). This is doing the same thing as the high heel but to a lesser degree. I hope I have facilitated your thinking a little outside the shoe....

If you would like to receive my free 5 tips for home treatment of plantar fasciitis submit your email in the ‘follow by email’ box placed in the upper right corner of this page.

New ART Video

Active Release Techniques - long video from Jay Ferguson on Vimeo.

GRASTON

Dr. Tony Rhodes D.C., ART

Click on the picture to check out what active release technique (ART), Graston and Kinesio taping is all about!

Running Seminar June 2nd.

As a result of the mass amounts of runners in the region, treating running injuries and the hype over barefoot vs. shod running I decided to bring some of the top professionals in the region to educate runners. Learn about barefoot running, maintaining healthy feet, reducing running injuries, selecting the correct shoes and improving running efficiency at our Educated Runner event. This event will take place June 2nd at Acceleration Chiropractic on June 2nd from 6-8pm. Please call and register as there is limited space.

5 POWER FOODS YOU SHOULD BUY TONIGHT.

5 POWER FOODS YOUR HEART WILL LOVE.

1. Almonds
What’s in it for me? Protein, monounsaturated fats, vitamin E containing antioxidant alpha-tocopherol, folate, fiber, and magnesium. Have you tried baked almonds? Take a handful of almonds, bake at 400 degrees F for 5-10 minutes, let cool and go nuts.

2. Spinach
What’s in it for me? Vitamins A, C and K, folate, beta-carotene, calcium, magnesium and fiber.
Use your roasted almonds on your baby spinach salad. Spinach is also extremely rich in antioxidants and iron. 180g of boiled spinach contains more iron than 180g hamburger patty.

3. Olive Oil
What’s in it for me? Cook with it, it contains monounsaturated fat and vitamin E. Other cooking oils contain trans fatty acids and other types of unhealthy fats. Remember too that not all olive oils are created equal. Choosing an olive oil with great taste can be like choosing wine.

4. Avocados
What’s in it for me? Besides tasting amazing; a great dose of heart healthy mono and polyunsaturated fats, potassium, B vitamins, fiber. Avocado intake has been shown to help cholesterol levels.

5. Fish/Salmon
What’s in it for me? Great natural source of omega-3 fatty acids and protein. Eating fish may reduce the risk of heart disease, cancer and inflammatory diseases.


After grilling your salmon in olive oil add it to your baked almond, avocado- spinach salad.

ART

Hey Mom this is worth watching.

Beware: Barefoot Sightings

There have been an increasing number of barefoot sightings all over the country, males and females. Have you spotted one? I’ve seen them myself. They blend into their surroundings well, headband, iPod (even blasting Miley Cyrus’s party in the USA) , sunglasses, Nike shorts and Nike shirt. Yet, once you see their feet you know it’s one of them. They are either going barefoot or sporting the Vibram FiveFingers (I still don’t get that one) or another minimalist shoe like an aqua sock (hope it makes a comeback). Anyway, the debate continues: barefoot running or shod running? (Shod running is a fancy medical term meaning to run with shoes.)

First, I think it’s a good idea to see if there is research out there on this topic. There is. One study shows that compared to running barefoot, shod running actually increases stress on the knee joints up to 38%. However, it is unclear as to whether this leads an increased rate of injury. Moreover, another article in the British Journal of Sports Medicine concluded that there is no evidence to support wearing “distance running shoes featuring elevated cushioned heels and pronation control systems tailored to the individual’s foot type.” The article also points out that there are no peer-reviewed scientific journals showing that shod running neither reduces injury rates nor improve performance. (I’m sure Nike loves hearing that) It all seems one sided but the American Pediatric Medical Association’s position statement on barefoot running notes “While anecdotal evidence and testimonials proliferate on the Internet and in the media about the possible health benefits of barefoot running, research has not yet adequately shed light on the immediate and long term effects of this practice.” Essentially there are no studies that clearly indicate barefoot running in any better than shod running.

That’s great but what should I do ? Well, first you should understand that barefoot running changes your bio mechanics. Barefoot running results in shorter strides, shorter stance phase and initial contact with the ground in a plantar flexed position (forefoot strike). Shod runners tend to have heel strike due to the comfort of the shoe. With that being said you should slowly integrate barefoot running into your routine if you are comfortable with it, just like any exercise. I wouldn’t suggest running a 5K this weekend having never run barefoot. Another option is to run barefoot some days and shoes the other. Try different surfaces and different speeds. It may take up to 9 months to get comfortable with barefoot running. If you are serious about running and want to improve your efficiency you should also look at your biomechanics above the foot. Look into Chi Running. There are a couple great books about it as well as a website. We should also keep in mind that running isn’t for everyone. Don’t push it and hurt yourself. Finally, you should always consult with your medical provider for advice on a condition or before starting a new exercise program.

Click on the picture at the top of this article for a nice summary of this information.

Tony Rhodes DC

Kinesio Tape Can Be A Runners Best Friend.

If you’re a runner (or watch sports) chances are you’ve seen it or you’ve worn it. No, it’s not a fashion statement and they aren’t trying to hide that tattoo they got in Vegas. It’s called kinesio tape and runners and athletes alike are putting it all over their bodies to improve athletic performance. Athletes are always looking for that edge and kinesio tape can definitely deliver. You may have seen athletes such as Kerri Walsh, Serena Williams, KG, David Beckham and Lance Armstrong sporting kinesio at some point. The actual KINESIO brand was invented by Dr. Kenzo Kase, a chiropractic physician, in the mid 1970’s because of the limitation he encountered with traditional athletic tape. The main premise of the tape is to facilitate the body’s natural healing, while allowing support and stability to muscles and joints without restricting your body’s range of motion. The tape is also used to reduce inflammation, relax muscles and decrease pain.
Although the scientific evidence is limited I have personally experienced the pain relief and witnessed great patient outcomes with its use. For the runner, it is particularly useful for shin splints, iliotibial band syndrome (ITBS), calf strains, quad/hamstring strains, runner’s knee, plantar fasciitis, Achilles tendonitis and many more. However, the tape is not limited to runners. I’ve seen it used in swimming (yes its water proof), soccer, basketball, baseball, hockey ect.
If you’ve read this far you are probably wondering, where can I find it? Who can I see to have it applied? There is one company called KT tape that sells it at Big 5, Dicks Sporting Good and Sports Authority or you can buy it online. On their website you can watch videos on how to apply the tape yourself. That is option 1. Option 2. If you really want to solve your condition and have the a professional evaluation you should find a Certified Kinesio Taping Practitioner (CKTP). Most CKTP’s are Doctors of Chiropractic or Doctors of Physical Therapy. They are trained professionals, seeing these conditions daily, treating them daily and have the post-graduate education with tape application. If you are serious about treating your condition I strongly suggest seeking one of these individuals out. If you are training for that spring 5K, 10K or marathon and need the extra edge I highly suggest doing your homework and discovering what kinesio tape can do for you. Thanks for your time.

Respectfully,
Tony Rhodes DC, ART, CKTP

The Key to Hitting Longer, More Powerful Golf Shots

It’s that time of year again (depending on where you live) in which the 28 million golfers in America stare at their dusty clubs and ponder: “I think I’ll give it another shot this year.” If you’re one of the 28 million and hope to erase a few strokes off your handicap this season I have a few tips and facts to offer. First, medical research states that 50% of all who play golf become injured. Playing injury free is key. Golf injuries are generally repetitive strains and sprains of the muscles, tendon and ligaments of the body secondary to
1. Poor golf-specific posture
2. Poor golf-specific flexibility
3. Poor swing mechanics
The second thing you should be aware of is that golf is an athletic event (some may giggle at this but look at the club speed you must generate to have a 300 yard drive) and as with any sport, injuries lead to poor performance and altered biomechanics.
*Average club head speed for an amateur golfer: 90mph
*Average club head speed for a tour pro: 115mph
*Average club head speed needed for a 300 yard drive: 125mph
I know what you’re thinking at this point. I just bought the best clubs on the market that should help me out. It may be a nice placebo effect but the handicap for men in 1974 was 16 and the handicap in 2000 was 16. The handicap for women in 1974 was 29 and was 29 in 2000. Technology hasn’t helped scores, but it has helped people hit the ball farther that’s it.
So here are some of the barriers to performance:
1. Lack of flexibility (If you have no flexibility in your thoracic and lumbar spine and/or posterior rotator cuff, you’ll be forced to bend your leading arm, taking you off plane and creating a short lever instead of keeping a straight longer lever that will generate much more power)
2. Unstable posture (A stable golf swing is made of 3 components: 1. Alignment of the back knee over the back ankle 2. Gluts that are fit and conditioned to stabilize hips and knees 3. Quads that can support the transfer of body weight onto the back leg at the top of the back swing.)
3. Enviro….mental (What are you thinking right before you hit your shot? Message me and I’ll tell you what the pro’s mental thoughts when hitting the ball)
4. Nutrition/Hydration (Beer seems to help some peoples golf games, but for most of us it doesn’t. This is a no brainer really, eating and drinking correctly will aide any athlete.)
TAKE HOME: The only way to hit longer and more powerful golf shots is to increase your club head speed. The only way to increase your club head speed is to increase your range of motion in your spine and upper extremities. Watch Tiger Woods’s golf swing below to see the flexibility and stability I’m talking about. If you have any questions please don't hesitate to contact me.


Thanks,
Dr. Rhodes DC

Tiger Woods golf swing in slow motion