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

The almighty bench press.

I would like to preface this post by saying I neglected my shoulder problems too long and caused irreversible damage and I’m paying for it now. Thus, I’ve made it one of my missions to become one of the most knowledgeable doctors on non-surgical treatment of the shoulder. If you read anything that is incorrect please let me know. I hope this information will enlighten you.

Why the shoulder pain?

First, there is a huge list of reasons why your shoulder is hurting while bench pressing, too many to list. However, I will discuss a few potential causes. The forced horizontal adduction of the bench press puts an abnormally large load on the acromioclavicular joint (AC joint) causing pain. The AC amplifies the range of motion of the humerus yet lacks structural support. Another reason for frequent injury. Excessive weight also causes the glenohumeral (GH) joint to become a weight-bearing joint. These forces can lead to premature degeneration of the shoulder complex. The bench also pins down your shoulder blades. You’ve seen the guy benching with his rear in the air, not so good. This places excessive stress to their thoracic spine, possibly exacerbating or creating back pain, and immobilizing the scapulothoracic complex. Fluid scapular motion and a strong rotator cuff are key to a healthy shoulder. So what happens if your shoulder blades can’t work in harmony with the rest of your arm? Excessive motion about the AC and GH joint, leading to pain and/or instability.

More on the rotator cuff.

Many gym junkies rip out 30 minutes on the bench and go home, neglecting the rotator cuff (RTC). You could quit benching for two weeks, strengthen the RTCs and see an increase in your max. The RTC is vital for shoulder stability and strength. The rotator cuff is a set of four muscles; the supraspinatus, infraspinatus, teres minor and subscapularis. Most people have no idea what the rotator cuff actually is, so you’re ahead of the game. A few sources indicate that your RTC strength should be 9.8% of your one rep bench max. Not sure how much validation there is behind that number but its worth mentioning.

Fixing the pain.

I give props to everyone in the gym, but some of the routines I see are only contributing to bad shoulders. There are plenty of great RTC strengthening programs/exercises, but if you really want to fix your shoulder consult with a sports doctor. Remember I mentioned the huge list of possible reasons why your shoulder hurts? They’ve memorized it and know it. Each person is different, that is why it’s key to have a thorough evaluation to identify any pathologies, muscle weaknesses and supply a comprehensive strengthening package. A doctor certified in Active Release Technique (ART) is the best route to go. Almost every profession sports team in the U.S. has an ART doctor. No idea what this is? Watch the video below. Or visit this link: http://www.activerelease.com/

Conclusions.
I’m not saying everyone should skip the bench, but if you keep hurting yourself doing it stop and fix the problem. Strengthen your RTCs, try free weights if its pain free and if you can afford it, get an ART and/or a sports medicine doc to evaluate you. Lastly educate yourself, I highly suggest the Buchberger-12 it’s a Rotator cuff and Scapular Strengthening Program designed by Dale Buchberger D.C., P.T. and CSCS.

Other exercises to consider limiting or cutting out of your program:
1. Lat pull downs behind the neck.
2. Military press.
3. Upright rows.
4. Empty can exercises.


*Don’t hurt yourself, consult with your doctor to see what you should and shouldn’t be doing.

What is Active Release Technique? Watch and find out.

US Army General Rebecca Halstead

In honor of Veterans Day, watch this video of US Army General Rebecca Halstead discussing why chiropractic care is essential in ensuring our troops in Afghanistan are battle ready.

New D.C.? Go electronic for cheap.

To all my fellow D.C. friends,
Our generation of health care providers must migrate towards electronic note taking; the government will soon require it and start penalizing offices in 2015 that don’t. Plus, if you're like me you're not entering any penmanship contests soon . Thus, I have done a little research to find a solution for POOR D.C. graduates. I was recently talking to a new graduate about an electronic health care records company called future health. He got my attention when I heard I didn’t need $15,000 to start. The basic program is around $25/month then you add “apps” as you need them. I haven’t actually used this program in a working clinic, but have downloaded it for a free 3 month trial. They do NOT collect any credit card information, so if you hate it then uninstall with no consequences. I attached an introduction video for your convenience. If anyone has actually been using this software in practice I would love to hear your thoughts. I have no affiliation with this company.