Meet Dr. Andrea Ormonde

unnamedThere’s a new doctor in the house!  Premiere Spine & Sport is excited to welcome Dr. Andrea Ormonde to the PSS team!

Dr. Andrea Ormonde is a recent graduate of Palmer College of Chiropractic, San Jose. She found chiropractic during her undergraduate studies. After a shoulder injury left her unable to play volleyball, she found lasting relief with chiropractic care and was able to return to the sport she loved.

She has worked with a variety of patients ranging from kids to grandparents, athletes to veterans. She has volunteered at the Kona Ironman World Championships. During her clinical internship, she completed a six-month rotation at the Veteran’s Hospital in Martinez, California working specifically with veterans affected by traumatic brain injuries.

Her certifications include Rocktape, MPI (Motion Palpation Institute) and FAKTR (Functional and Kinetic Treatment with Rehabilitation), and ART (Active Release Technique. Dr. Ormonde is passionate about being a life long learner and has continued her education past Chiropractic College. She is currently working on her CCSP (Certified Chiropractic Sports Practitioner) certification and Level 1 Precision Nutrition certification to further assist her patients with their overall health and wellness.

She is passionate about helping people take an active role in their health.  Dr. Ormonde believes that the key to fast recovery is giving patients the tools they need to do so. Her goal is to work with you to resolve past and present injuries while reducing the likelihood of future injuries.

In her free time, Dr. Ormonde enjoys beach volleyball, trail running, and country swing dancing.  Call to schedule your appointment with Dr. Andrea!

Move Like a Kid (Part 1)

by Justin Brink, DC
TWENTY years ago, kids in preschool, kindergarten and even first and second grade spent much of their time playing: building with blocks, drawing or creating imaginary worlds, in their own heads or with classmates. But increasingly, these activities are being abandoned for the teacher-led, didactic instruction typically used in higher grades. In many schools, formal education now starts at age 4 or 5. Without this early start, the thinking goes, kids risk falling behind in crucial subjects such as reading and math, and may never catch up.

The idea seems obvious: Starting sooner means learning more; the early bird catches the worm.

In today’s day and age we are more technologically advanced.  We have better gadgets and can get places faster BUT we physically move less in doing so.

As a child (for most people 30 years and older) I’m sure that summers were filled with being outside playing until the street lights came on.  We would walk or ride our bikes down the street, or across a few streets, to see if friends were home.  Today, we have structured “Play Dates” and would not even think about letting kids play in their front yards.

The decline in our willingness to move outside has prompted us to move less and less in the real world.  With this, we have also seen a huge decline in the number of today’s kids playing multiple sports.  We push them to specialize in one sport, with the hopes that they will be the next Tiger Woods, Alex Morgan, or some other sports icon at earlier and earlier ages than before.

However, moving or playing outdoors serves a functional purpose.  Kids develop stronger immune systems as a result of playing outdoors, as well as boost their levels of vitamin D, according to the U.S. government’s Head Start program.  Kids have an amazing way of being able to play and not get injured (although the age of this group is getting younger).  I am always talking about how kids have this remarkable way of not having to “warm up” or “stretch” before they jump into play (from ages 1-5; at 5 years old we teach our kids to sit in kindergarten).  Why is this easy for them and yet we seem to pull a hammy or blow our backs out if we don’t stretch or give ourselves that ample time of what we think is an acceptable warm up or stretching routine that has not changed in 5 years?

Movement, or the standardization of movement, starts at such a young age.  We want our kids to roll over sooner, crawl sooner, walk sooner and then run.  If these feats are met, then it is commonly portrayed as some sort of a race to prove genetic supremacy (especially on social media).  The truth is, the onset of motor capabilities in children including rolling, crawling, walking, running, climbing, etc, can occur over a vast timeline in normal development. If your child gets up and walks early, this in no way will translate into superhero capabilities in the future (sorry, but it’s true).

Similarly, if your child never gets up on all fours to crawl, but instead finds an alternative way to ambulate (the ‘butt scoot’ is a common one), this by no means indicates that your child’s motor development is abnormal. So long as children are meeting their milestones, there are a wide variety of movements that their little nervous systems can utilize in order to achieve the same goals.

In light of this, parents should be careful not to try to force the issue by, for example, insisting that their child walk as soon as they are able to stand. This would include the all too common act of holding their hands as they clumsily put one foot in front of the other in some sort of fake walking motion.

Many musculoskeletal experts agree that there is great importance in the steps taken when progressing from rolling, to crawling, to bipedal posture. For example, the act of crawling (or other types of ground based locomotion) is thought to help in the development of normal spinal curvatures; the lack of which can arguably lead to biomechanical problems later in life. Further, it can be argued that the act of crawling may train/improve the function of the sense receptors in the shoulders, arms, and hands.

Therefore, as long as milestones are being met, let your child’s nervous system figure it out on its own time.

*Part 2 will be published in a future newsletter.  Stay tuned!

Control It…or Lose It

By Will Shiau, DC

As I see more and more clients in the office, I have noticed an emerging pattern that aims to explain a wide range of issues. In essence, these problems stem from one glaring problem – the lack of control of our joints and muscles.

What does this mean?

The most common symptom I see with the lack of control is pain. Therefore, for us to begin understanding control – we must understand pain.

Pain is experienced differently from person to person and comes from a variety of different causes. However, there is one thing we should all understand about pain – it is not normal and it is usually the body’s way of letting us know something is wrong.

Pain can be easily compared to a fire alarm. When a fire alarm goes off, we do one of two things: ignore it because we know what triggered it (e.g. burnt cookies in the oven), or we seek help because we are uncertain of, or unable to manage, the situation. Pain is similar in this manner; if we experience pain, our body is telling us something is not normal and help should be sought or the necessary steps should be taken to turn the pain signal off.

Many necessary components that help turn off the pain signals are given during your visit in the form of exercises. Exercises help clients regain control of their joints and muscles. Now these should not be mistaken for exercises you would do in the gym with weights and bars. In fact, these exercises are all performed with only body weight. Being able to control your own body weight is critical to treating the issue.

At the office – we use a 4-step process to help clients regain control through exercise.

  1. Find your range – typically during the assessment or getting into the starting position of the exercises.
  1. Expand your range – through soft tissue therapies and adjustments, stretching, or working out.
  1. Control your range – with specific, targeted movements via a combination of Kinstretch and Animal Flow to assist the newly expanded tissues to become normalized.
  1. Create NEW RANGE – by continuing the exercises everyday, as often as you can.

Many have heard the phrase before or during a visit “You will never be given a piece of paper with exercises on them, nor will you be given sets or reps.” Our bodies are not meant to work in a form of sets or reps, so we don’t train this way. The more often the exercises are done to create new range, the more receptive our body is to accept the new forces from the exercises. Force is the language of our bodies, by adapting to new ranges and forces, we become more resilient.

By following these steps, we help clients move optimally and thus, reduce symptoms and prevent future injuries. Our goal at Premiere Spine and Sport is to diminish or even fully eliminate pain symptoms while providing simple exercises to help maintain healthy joint and muscle function in everyday life.

image from benmedder.com

Core Stability: An Essential Part of Functional Human Development and Movement

 

by Cristina Diaz, DC

All fitness enthusiasts know that working out the core is important and they do core workouts regularly. Most people have at least done sit ups to strengthen and tone their abdominal muscles. For what reason do people work on their core? Is it to have six pack abs or to improve movement quality and longevity? If we look at physical culture and the allure of a strong chiseled midsections the reason is with no doubt the former.

Having a strong and active core is a crucial component of human movement and development. The way most people train their core is counterproductive to how the core is meant to function. Our core muscles are more than just the six pack abdominal wall. The core is all the muscles and fascia in your trunk and helps coordinate every movement in your body. They provide stability to the spine and torso to allow the rest of our body to work easily and efficiently.

Think of the core as a barrel in your mid section. The walls around the barrel are formed by all of the muscles in your abdomen around to your back muscles. The bottom is formed by the pelvic floor muscles and the top lid is the diaphragm.

In order for this barrel to work properly it needs structural integrity and the muscular walls must be sturdy.  Optimal chest and spinal posture ensures that the diaphragm (the top lid) and the pelvic floor muscles sit in optimal position for optimal function. You need a solid lid and floor to contain abdominal pressure. Intra-abdominal pressure is what makes the walls rigid. This pressure is applied against the abdominal wall and the back wall (the dorsal lumbar fascia) and creates support to stabilize the spine and the rest of the body.

Without the co-activity of the diaphragm, the pelvic floor as a solid foundation and rigid walls all around, there is no core. Having one strong wall in the front, six pack abs, without the rest of the walls and foundation creates dysfunctional movement patterns and more strain on the joints and surrounding tissues. Far too often we see clients with injured and degenerated back, neck, shoulder and hip joints that have no core control.

So how do we build good core control? Core control is a developmental pattern. As babies we innately use our core to start to move our heads, roll over, get on our hands and knees, start crawling and on to walking. Where do we lose that innate ability to control our core? I believe we lose it by failing to identify the proper function of the core which set us up for our modern daily activities, postures and improper training leading us to a dysfunctional movement epidemic.

Here are two ways you can test your core and see how much control you have:


Belly breathing:
Lay on your back with knees bent and back flat against the floor. This will set you up in proper alignment. Put one hand on your belly one on your chest. Take a breath in pushing your belly out while you breath in. Notice which hand moved: Your belly should be able to rise without the chest rising or expanding. If you can do that you can check to see if you are getting expansion through your sides. Put one hand on the belly and one on you side. You should feel your belly rise and the hand on your side expand against the ribs.Breathing Exercise

Flexion Rolling: This is rolling from your back to your belly like a baby. This requires a lot of core control to be done properly. Lay on your back with hands overhead and legs straight out. To get to your belly you will lift one arm and reach across your body. Lift your head and look in the direction you are rolling. Your arm and head are the only limbs that move as you flop onto your belly. Notice how easy or difficult it was to get to your belly. Did you notice yourself cheating by pressing into the floor with your legs or your dead arm?

This does not test how strong your core is but merely weather you can activate it. If these exercises were hard for you or you weren’t able to do them at all, you have poor stability and need to work on activating and strengthening your core.

 

Foot Time…

by Justin Brink, DC

Recently, I had the opportunity to listen to 5 amazing speakers at the Barefoot training seminar up in San Francisco.   Dr. Emily Splichal, DPM of EBFA (Evidence Based Fitness Academy) was very passionate about getting people OUT of their orthotics and back to basics when it comes to the proper activation of our feet and core.

Footwear and Its Impact on Feet

Numerous studies conducted throughout the world indicate that footwear actually causes the majority of our foot, leg, and back problems. In fact, in countries where shoes are not worn, only 3% of these problems occur compared to shoe-wearing populations. Studies also indicate that children’s feet are negatively affected by conventional footwear by the age of six. The restrictive environments created by conventional footwear designs prohibit optimal biomechanical function of the foot, which leads to a weaker structure, associated discomfort, and a host of painful symptoms. Many footwear companies promote designs with various supportive features in an attempt to improve comfort and performance.

Unfortunately, this creates a never-ending cycle where the foot becomes progressively weaker and more dependent on the added support. Conventional insoles and shoe inserts work in much the same manner as supportive footwear; they provide additional cushioning, support, or bracing for the foot, contributing to a weaker structure.   Which ultimately limits our ability to move as HUMAN.

Day 1….

This was an 8 hour course in the program called “Animal Flow”.  Animal Flow is an innovative fitness program that combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement.  Taking us back to our Primal Movement days.

Primal-style workouts are one of the hottest new fitness trends—and with good reason! Exercises that use the environment to inspire “natural” movement are not only more fun than traditional strength moves, but they also challenge your entire body at once. And when you work everything from head to toe, you burn major calories.

Days 2 & 3….

These days were dedicated to the speakers and what they had offer in regards to barefoot training and why our feet are not just bricks attached to our legs.

These neurological pathways soon become the joint stability and coordination needed to sit upright, resist gravity and ultimately put one foot in front of the other.

The following exercises were taught to me by Dr. Emily Splichal, one of the smartest presenters I have seen. She teaches all of these exercises in short foot, so first let’s talk about what short foot is.

The foot is the only contact point between the body and the ground which means this complex structure is the neurological gateway between impact forces and stabilization.

Fascial sequencing exists via the Deep Front Line connecting the plantar foot with the deep hip and pelvic floor.   Studies have shown that by training the foot to core sequencing you can begin to establish feet forward, pre-activation sequences to enable faster foot to core stability.

Thousands of small nerve proprioceptors on the bottom of the foot detect the vibrations of impact forces making the bare foot the gateway to understanding how hard we are striking the ground and how quickly our foot to core sequencing needs to occur

The simplest way to train the foot to core sequencing is an exercise called short foot.  This exercise attempts to strengthen and activate the intrinsic muscles of the foot and leg, especially one of the most important or most influential intrinsic muscles called the abductor hallucis (a muscle of your big toe). You can do this exercise with two feet on the ground or both. Obviously it will be more of a challenge if you’re only in a single leg stance.

Originating on the plantar medial aspect of the calcaneus and inserting into the base of the proximal phalynx of the great toe, this plantar intrinsic muscle:

– abducts the hallux

– creates an inversion moment to the subtalar joint

– supports or lifts the navicular bone (Small bone on the middle inside of the foot)

– stimulates the Deep Front fascial line (Top of Big toe to neck)

– drives co-activation of the deep lateral rotators (Hips)

To perform the short foot exercise:

  • Spread your toes and firmly place them on the ground.
  • Draw the ball of your big toe toward your heel without letting it or your heel come off the ground. Make sure you’re not curling your toes, flexing them in to the floor, or trying to grip the floor with your toes though. Toes should all be flat, while you perform this drawing motion.
  • Hold isometrically for ten seconds. This will start to activate those intrinsic muscles.

Dr. Splichal encourages this exercise to be done 5-8 times per foot. This short foot exercise is not only the first activation exercise you should do while training barefoot, but it is also what you should do while completing the following exercises.

Short Foot Exercises

Single Leg Short Foot

This exercise is straightforward. Stand on one leg. Make sure you have a slight bend in your knee and hip and that you are actively squeezing your glutes. Do the short foot exercise, holding for ten seconds each leg.

Single Leg Deadlift in Short Foot

Progressing from the single leg short foot, in this exercise you will simply hinge forward at the hips (remember your knee and hips should be bent) to perform a bodyweight single leg deadlift while maintaining short foot. Aim for 5-10 reps per side, stopping if you get any foot cramping.

Single Leg Squat

Same as above, but this time you will simply perform a body weight single leg squat while maintaining short foot. Again, aiming for 5-10 reps per leg and stop for any cramping.

Simple, But Challenging

These exercises may seem simple. You may say, “I do single leg deadlifts and squats all of the time and have no problem!” But by incorporating short foot and actively engaging your glutes, you will really feel those small muscles in your foot working. This is why I warn of potential cramping. These muscles aren’t used to working so hard, so they may fatigue quickly. If this happens, grab a golf ball and do some myofascial release (roll out the bottom of your feet) for 2-3 minutes per side.

Toe-Spread Exercise 

Short foot exercises are a great way to activate this muscle, but a recent 2013 study by Kim et al. questions the benefit of short foot – and actually explores the benefit of perhaps another exercise.  The exercise in question is referred to as toe-spread.
In the study Kim et al. demonstrated through EMG analysis that when performing the toe spread exercise there was almost 45% greater muscle recruitment of the abductor hallucis.

So does this mean that toe spread trumps short foot when it comes to intrinsic muscle exercises?    Not necessarily!

Kim et al. found that the ability to perform a toe-spread exercise was limited in those subjects with a bunion due to the altered position of the abductor hallucis tendon.   It is important to note that those subjects with a bunion were able to perform short foot and achieve abductor hallucis activation.

This is important to note as many of our clients, patients and athletes may have a bunion deformity and we need to choose the most appropriate exercise to target their foot type and abductor hallucis alignment.  It should be noted that in subjects with a bunion, the abductor hallucis can still function as a subtalar joint invertor and supporter of the navicular bone.

Integrating Intrinsic Strengthening 

Whether you decide to have your clients and patients do short foot or toe spread, the programming should be the same.   I use intrinsic strengthening as the foundation to all my patient rehab and foot strengthening programs.   From plantar fasciitis to post-ankle sprain, everyone can benefit from activating their feet.

Step 1 –  Activation

When activating a muscle you will want to focus on isometric contractions as these have the greatest motor unit recruitment.   Begin by hold short foot or toe spread for 10 seconds.  Relax.  Repeat 5 – 8 times.

Step 2 – Isolated Strengthening 

After waking up the abductor hallucis now you can focus on building strength and endurance in this muscle.   Perform 10 – 15 repetitions per side for 3 sets.  Your client or athlete may begin to feel the abductor hallucis fatigue or cramp.   If this happens do not push through the cramp as it can easily become a planar fasciitis-type pain.   Myofascially release the bottom of the foot before proceeding.

Step 3 – Integrated Strengthening 

Finally, because our feet and core are so deeply integrated you want to begin to integrate abductor strengthening with deep lateral rotator strength.  Throughout the repetitions focus on the deep hip and pelvic floor engagement.   To increase the activation of the deep hip and pelvic floor I encourage my clients to do this before their foot exercises on a single leg.

During the first couple of months your body will undergo changes. This is the initial period when the muscles that support the foot are retrained to function in a more natural and healthy manner. As muscle function improves, mobility at the joints increases and the bones realign to more effectively manage increased loads. Some individuals may experience “new” aches and pains in the muscles and joints as the body adjusts, which is a normal occurrence in most rehabilitation programs. These “new” aches and pains may appear in different locations and at different times during this adjustment period––again, this is normal. However, if these symptoms persist in any one area longer than two weeks or if they increase in intensity, they may be the result of untreated scar tissue or the inability to change BAD motor patterns, which is possibly caused by foot dysfunction related to footwear or prior injury.

As I mentioned before, this doesn’t mean you have to do everything barefoot, it simply means incorporating some strategic and deliberate barefoot exercises in your training session before you throw on your shoes, if you choose to train in shoes.

 

Meet Dr. Will Shiau, DC

Will Profile PicPlease help us give a warm welcome to Dr. Will, our newest addition to the Premiere Spine and Sport team.

Dr. Will is a recent graduate from Palmer Chiropractic College, San Jose. His primary goal is to assist you in staying healthy, enjoying all that life has to offer, and getting you back to doing what you love. You may have already seen or met Dr. Will as an intern and helping at the front desk.

Dr. Will enjoys working with all types of populations ranging from athletes of all levels to grandparents. He has a strong interest in working with golfers, tennis and soccer players. Having played those sports growing up, he has a deep understanding of the game and how to best utilize the body to stay healthy and continue to play at a high level. Dr. Will has learned assessments and performance training skills from leading practitioners, treating the top golfers in the world to the Italian top flight soccer club’s doctors.

Dr. Will has numerous certifications and an expansive base of experience in manual therapy and exercise therapy, including Rocktape, SFMA, ART, DNS (Dynamic Neuromuscular Stabilization), TPI (Titleist Performance Institute), MPI (Motion Palpation Institute) and YBT (Y-Balance Test), to help resolve past, present, or future injuries. He is excited to begin this journey with you to not only improve health through exercise and nutrition, but also to empower you to reach your greatest potential.

Please continue to read Dr. Will’s new article for the month – Move more, Sit less.

Dr. Will is free to see new and established patients, and looks forward to working with you!

Please call to schedule your next appointment or refer in someone you know who would benefit from the skills Dr. Will brings at 408-448-4445.

How to Move More, Sit Less

By Will Shiau, DC

Human bodies are meant to be moved and worked throughout the day. Sitting for long periods of time was never part of our DNA and I applaud those who have taken it upon themselves to go to the gym, stay healthy, and workout tirelessly to reverse the effects of sitting all day. However, working out for 1-2 hours a day will not reverse the effects of sitting for up to 8 hours a day.

An Australian study published in the October 2012 issue of the British Journal of Sports Medicine issue revealed that people who sit for an average of 6 hours per day watching TV can expect to live 4.8 years less than a person who does not watch TV at all. We can extrapolate this to include sitting at a desk for 6 hours versus not sitting at a desk for 6 hours.

Now, I understand we live in the real world where sitting for extended periods of time is required for many professions and is a part of everyday life. But, I am here to offer some tips on moving more and sitting less. We can all agree that movement is the fundamental prescription to help reverse sitting, but if we sit up to 8 hours a day at work, and continue to sit when we get into the car and at home; 1-2 hours in a gym is not enough to reverse the damage done during the other 10-12 hours you were awake.

Risks of prolonged sitting/sedentary lifestyle include the following:

  • Increased risk of developing cancer(1)
  • Increased risk of developing heart disease(2)
  • Increased risk of obesity(3)
  • Increased risk to muscular injuries
  • Increased risk of depression(4)

I’m not here to scare you, but look at all the risks we will be working to avoid by sitting less! Now, let’s take a look at 3 things you can do throughout the day to help slow down the effects of sitting.

  1. Lifestyle changes – Stretching frequently! How often does your cat or dog stretch? Pretty often if not every time it gets ready to move after being stationary for a little or a long time. What do we do? We sit, move, and sit some more – rarely ever allowing our bodies to feel full ranges of motion.
  1. Take frequent breaks – Move for 5-10 minutes every hour. You can take walks outside to help improve your mood and get some fresh air, get a snack to help replenish some energy, or refill your water bottle. Moving around a little allows the muscles to really stretch out and get some blood flow going.
  1. Drink water frequently – Your body is made up of at least 60% water. Replenish it frequently and often. Water helps move toxins to the kidneys to be removed, keeps cells hydrated, and helps you from feeling tired due to dehydration. Killing two birds with one stone – this increases the trips to the bathroom which forces you to get up and move, taking care of suggestion #2 above.

Doing these things will help break up the time you sit with a little bit of movement. Don’t let the risks arise before taking action – preventative care is cheaper and less time consuming. Now you know how to begin to move more, sit less and protect yourself from the horrible position of sitting.
____________________________________________________________________________

(1) Sedentary behavior increases the risk of certain cancers. JNCI J Natl Cancer Inst (2014) 106 (7)

(2) Alpa V. Patel, Leslie Bernstein, Anusila Deka, Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, and Michael J. Thun. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am. J. Epidemiol. (2010) 172 (4): 419-429

(3) Hu FB, Li TY, Colditz GA, Willett WC, Manson JE. Television Watching and Other Sedentary Behaviors in Relation to Risk of Obesity and Type 2 Diabetes Mellitus in Women. JAMA. 2003;289(14):1785-1791.

(4) Sitting-Time, Physical Activity, and Depressive Symptoms in Mid-Aged Women; van Uffelen, Jannique G.Z. et al. American Journal of Preventive Medicine , Volume 45 , Issue 3 , 276 – 281

 

The Problem

By Justin Brink, DC

So, here we are at the beginning of the year, the time of the season when Christmas bills are due, deductibles are reset, the New year is in full swing, new stress’s upon us, and who knows whatever else might go wrong. OR can go right?……

Being in the healthcare field it has / is a double edge sword.  Having to take insurance as a provider but also having to have insurance myself (amazing Kaiser) I realize that it’s really not HEALTH insurance but its SICK insurance.  The big Insurance companies don’t really want you to be healthy at all and yet they claim to have your best interest in mind.  If that was the case, when was the last time your MD actually put their hands on you instead of writing a script telling you to take time off and take these pills.  Just to be clear, I’m not against the MD’s at all what I am not for is the model we have adopted as gospel.

The PROBLEM….

Want to know the real problem with healthcare “insurance” in this nation? It’s not federal overbearance; not the liberty-robbing purchase mandates; not unscrupulous doctors nor pill-pushing pharmaceutical companies. The fact is the real issue is your, mine and everybody’s attitude towards health insurance. Or, put more accurately, our misconception of what healthcare insurance is truly supposed to be. The issue is one of mental conditioning. You and I have been conditioned to believe that healthcare insurance is something that it is not. Or at least that it was not intended to nor should it be. We have become conditioned to not be self-reliant but rather to depend upon the system to “take care of us.”

Even how health insurance functions in this country makes it quite different than all other insurance products. Automobile insurance protects against unforeseen and catastrophic events, such as a vehicular damage, theft, and human injury. There is no “preventive” insurance as seen with health care.

When the mechanic tells you it’s time for brakes and we may as well service your transmission while it’s in, what’s the first question you ask? When you go to the doctor and she says she’d like to send you to the lab or a clinic to draw some blood and get a urine sample so they can run a battery of tests you don’t ask the doctor, “How much is that going to cost?” Why don’t you ask? Because you don’t care. Someone else is paying for it. You’re just going to show up at the clinic, present an insurance card at the counter, pay your $20 co-pay and the balance — how every many hundreds or thousands of dollars that is — you don’t have to worry about. Someone else is paying that.

If I pay a premium to GEICO, it does not cover the cost of tire rotations, brakes, new batteries, or oil changes. Similarly, homeowner’s insurance pays for storm damage to a roof, but not the price of roof replacement from normal wear, tear, and aging. Even the assumed theory that preventive care reduces overall health care expenditures is arguable.

Lets get a bit deeper here.

You smack your car into another and the repair bill comes in at $3,300. You file an insurance claim. You have a policy for the express reason of accidental, catastrophic loss. No one buys an auto insurance policy and then expects the insurance company to cover windshield wiper changes, tire rotation, air and oil filters. You pay for those things out of your own pocket. You are self-reliant for the more trivial, mundane expenses; are insured for the larger, non-routine unexpected ones.

Healthcare insurance, however, is the opposite. As is the case in so many other areas of our society, we’ve been conditioned to an entitlement mentality toward healthcare insurance; to believe that we are entitled to something at little or no cost to ourselves. Insurance should be a safety net. Something that’s there in the event the worst should happen; i.e. to cover catastrophic event(s). But instead of being the safety net it was intended to and should be, it has now become a sidewalk.

THE EXCUSE…….

When did we become so engrossed in NOT wanting to get better on our own accord but lets just take some time off and see what happens.  Did you do that when you got a cold?  How about your kid getting sick?  Or that potential lump on your back? We are so programmed to be proactive towards our health when it comes to sickness.  But when it comes to orthopedics we are very reactive in nature.  We wait for something to go wrong and then act on that problem.  Ex. It’s that time of season and your kids have the sniffles. So you walk into your doctor’s office and he/she conducts a physical.  Tests results from your labs come back and you’re cleared. Conversely, you were out playing with your kids and since your like the other 200 million Americans that have stopped moving your back gives out because you bent over to pick up that soccer ball.  You head to your local MD and he/she tries to figure out what went wrong.  The prevention portion actually should have started a long way before the ball incident. And NO it’s the weight gain, or lack of exercise, or the “I’m just too busy” comment, or I just don’t want to.  They are all excuses we make to hopefully make ourselves feel better about the fact that we just don’t MOVE WELL anymore.   Overtime we become programmed to our reactive nature and chalk up our pain as normal and part of day to day activities.  Is your cold part of your day to day activities?

We are all full of excuses that make us into what and who we are today.  As most of you know when you come to see us here we are always trying to stress move more….  But when some of you have the busiest schedules in the world and cant move can you expect to NOT be in pain when you want to go for that run?

Some of the best excuses we hear are:

I Don’t Have Time:  Clearly one of the most popular excuses we hear all the time.  What I hear is your health is not a priority.   We make time for what is important and when you’re in pain and your reactive mind kicks in you find the time.  Certainly there is something less important throughout the day that you can substitute 20 mins for.

I’ve Tried And Failed In The Past:  It’s true that it can be difficult to get motivated to try something after you’ve failed before, but isn’t your health worth another try? If you’ve been unsuccessful at exercising in the past, then re-evaluate what went wrong. Did you try to do too much, too quickly? It’s very common for new exercisers to be overzealous when starting their workouts and end up either burning out or getting injured early on. Did you set unrealistic goals for yourself? Try to stick with small goals that are truly achievable. For example, that you will workout three times per week for the next month.

 I Can’t Afford A Gym Membership: You don’t need a gym to get out and move.  Look at all the playgrounds out there are going unused because our kids are now inside on their phones, computers, iPads and playing these games about playing.  OUTSIDE IS FREE…

I’m Too Fat (or out-of-shape):   This is a huge excuse.  Size does not matter unless your are flat on your back and cant move at all.   Set a realistic goal, not something that is more than likely so unattainable that you fall back in to the category of been-there-done-that and it didn’t work.

I Don’t Have Any Exercise Equipment:  Refer back to up to the gym membership.  Go outside and learn how to play again.  We did it once before so why cant we do it again.  Get in tune with what your body can’t do and work on it.  So many of us want to lift heavy weights, use machines or jump on a treadmill etc… but our own basic movements are so sloppy that just basic movement skills can smoke us.

I Don’t Know What Exercises To Do:  GO PLAY!!!!

I’m Too Old to Get Started: We don’t get stiff because we get old, we get stiff because we STOP MOVING!!!

I Just Can’t Get Motivated:  Make your daily routines exercise.  Walk up the stairs instead of the elevator.  Learn how to squat again instead of that modified version you have been using because 20 years ago you felt a pop In the knee and now you think its going to be there again when you squat that way.

I Hate Exercising:  So do I….. Lately I have been telling people that they need to stretch every time their cat or dog does.  If they have kids they have to do what their kid is doing as well.  Is that exercise?  Well it will feel like it after you have sat in the squat position for 5 mins or have done that downward dog, neck rotation and leg shake 50 times today

 I’m Too Tired:  This excuse can create a vicious circle because the more sedentary you are then the more tired you become. Of course, the more tired you are then the less appealing exercise sounds. So, try to nip this in the bud quickly. Exercise can actually make you feel more revived then a nap. Regular physical activity increases your energy level. Plus, exercisers tend to fall asleep faster and sleep better, which allows you to truly feel rested every day.
The SOLUTION……

What is insurance, anyway? It’s something that you buy in the hopes that you will never actually have to use it.  It’s protection against horrible things. I have life insurance. Do I hope to use it? Hell no. I have car insurance. Do I hope to “get to” file some claims? Hell no! I have malpractice insurance. Do I hope to use that? I hope I NEVER do! Even medical or dental… I love my dentist, and I like my MD, but… to be honest, I hope to hardly ever have to see them for treatment.

So don’t let YOUR INSURANCE dictate your care.  What is your shoulder, knee, ankle, back worth to you?  Start from the basics and build a solid foundation.   My good friend Flex Wheeler would always say my rehab is “a marathon NOT a sprint”.  We can’t run before walking so why do we want our healthcare to be the same.  Work at it and it will pay off.

Here are a few simple ways to incorporate more movement into your life:

  • Go barefoot. At home start to go barefoot.  Get those feet working again.  We all want to feel better but most of our feet are horrible.  Take those shoes and socks off and pick up everything (within certain limits obviously) with those toes.
  • Wear minimal shoes. You’re going to put a shoe on anyway! How about picking ones that allow more of your body to participate in the day’s activities?
  • Build a standing (or sitting-differently) workstation. It does not take extra time to sometimes stand in front of your computer, loading your bones and muscles. How about sitting on the floor with your laptop or getting a chair that allows you to sit in alternative positions.
  • Go furniture free(ish). Why do you need to go to yoga class to assume different positions for an hour? You can do it at home, on your floor, all evening long!
  • Walk short distances instead of drive. And then while you’re at it, why not walk a long one every now and then?
  • Get a Squatty Potty. I mean, you were already sitting there anyway, right? Why not get a little more bang for your buck?
  • Carry your kids or groceries. And not always in a backpack. You’ve got an entire shoulder girdle aching to be used.

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

Since Plato, individuals have been trying to exercise their way out of the diseases of civilized living. And to be fair, “exercise more” is a fine goal to begin with. But, as Plato and modern scientists recognize, the goal to “move more when I’m not exercising” is foundational. This significant movement recommendation is often lost when we focus on exercise as a means to a ripped body or high-octane performance, and we forget that moving is as essential as eating. Before we go big, we must go basic. Back to the essential human movements and frequency of movements that provide the context for a human to flourish.

 

Chiropractic Treatment for Whiplash Associated Disorders

By Cristina Diaz, DC

A whiplash injury of the neck, also known as a hyperflexion/hyperextension injury, occurs during any type of sudden acceleration deceleration incident. Whiplash is most common in car accidents and is also seen in snowboarding, skiing, football and other high impact sports. It does not take a lot of force; the acceleration deceleration forces of a car in a rear end collisions as low as 10 MPH can cause the head and neck to whip forward in hyperflexion followed by the head and neck whipping back into hyperextension. These events cause the tissues of the neck to undergo a great deal of stress leading to a wide range of injuries.

Symptoms to recognize:

Whiplash associated disorder symptoms vary from a sore or stiff neck to debilitating pain and disability. You may wake up the next day unable to lift your head off the pillow, pain with the most minimal neck motions, painful swallowing, headache or pain shooting down the arms.  Whiplash injury can be as severe as fractures or dislocation of the spine causing neurological damage. The extent of the injury is based on the forces involved and physical factors such as previous neck injuries. Whiplash associated disorders include:

  • neck pain
  • movement loss
  • stiffness
  • balance loss
  • deafness
  • dizziness
  • tinnitus
  • headache
  • memory loss
  • dysphasia
  • temporomandibular (TMJ) pain
  • radiating symptoms
  • neurological and orthopaedic sequelae

How can Chiropractic help?

Neck TreatmentA Research Review by Stanley N. Bacso, Chiropractic Management of Whiplash Associated Disorders (WAD), outlined the different phases of WAD and why chiropractic is beneficial. This review found that chiropractic care has been shown to improve cervical range-of-motion and pain management in WAD cases.

Patients in the acute phase of WAD can benefit from early mobilization, education, range of motion exercises and other modalities. In the later phases, patients may benefit from mobilization, myofascial therapy, posture and range of motion exercises.

Don’t wait to be evaluated!

Some of the WADs can be dangerous and time sensitive and should be treated right away. Being evaluated and initiating treatment as soon as possible improves your prognosis and quality of life.

 

Drive for Show, Putt for Dough – It’s All a Team Effort

By Will Shiau, Chiropractic Intern

What an amazing year of golf 2015 shaped up to be! We witnessed Jordan Speith churn out 2 major championships, a world number one ranking, and a cool $22 million paycheck at the year’s last tournament. We all cheered for an Aussie’s brief stay at number one and PGA Championship winner, Jason Day, and a photo finish in South Korea where the US won the President’s Cup. All in all an unbelievable and fun year of golf it was.

Now with the off season in full effect, players are grabbing some much needed rest and recovery. Shortly followed by hours of more practice with their coaches on swing, fitness and health, and mental preparedness. Their team of coaches, medical staff, and fitness trainers will work together to prepare their pro to be in tip top shape come the start of next season.

What makes you, the fan, any different than these pros, in respect to their golf game? The answer is nothing. The love for the game and joy that comes with walking the course is the same for pros and us regular folks alike. When you head to your local club, you may have a coach or golf pro helping your game and/or swing mechanics. Outside of the course, you may have a trainer or workout routine you follow to improve power and driving distance. But do you have medical support to rely on when injuries occur?

Here at Premiere Spine and Sport, we have two certified TPI Medical providers ready to help you recover and/or prevent injuries.

Earlier this summer, Dr. Brink and I travelled to St. Louis and Long Beach to learn new skills to help golfers of all levels improve performance, recover from injuries and prevent future injuries. In St Louis, we learned the biomechanics of a swing pattern as well as how to maximally utilize the human body during the golf swing with Dynamic Neuromuscular Stabilization (DNS). DNS is a simple concept and methodology that allows the body to regain its original neurological functions, as seen in babies.  The specific movements that newborns engage in so effortlessly, can be found within a golf swing.  By following a stability/mobility model, we can help you reestablish those neurological functions that will allow you to perform those movements with greater ease.

In Long Beach, we were instructed by world renowned strength and conditioning coaches, and golf pro instructors at Titleist Performance Institute (TPI). TPI is a world recognized institute that works with pro golfers all around the world to help capture data to improve their game and prevent injuries. At TPI, we learned new movement assessments and screens that will allow us to identify potential injuries specific to different types of golf swings and faults.

Unlike the pros, most of us sit all day at our regular day jobs and then think we can go out and play like a pro. Unfortunately, extended sitting often results in our hip flexors and back muscles becoming over active, while our gluts and core muscles get shut off. This is a recipe for poor mechanics and increases the chance of injuries. We can provide the correct guidance on getting these areas working and, in conjunction with your golf coach, we as a team can help you become a better golfer.

Act like a pro, play like a pro, be treated by a pro. Surround yourself with an amazing and supportive team to help you get to the next level. That means having your golf coach, fitness trainer and medical staff at your finger tips to help you continue to play year-round golf at a high level.

What are you waiting for? Get assessed now for a better round of golf tomorrow, or to recover from an injury that’s preventing you from enjoying the great game of golf.