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