The Rosenberg Wellness Team Cheers on Team USA at the Rio 2016 Olympics!

Here at the Rosenberg Wellness Center, we’ve caught Olympics fever! We are so excited for the games to officially kick off this Friday, so we can cheer on Team USA! There is nothing more satisfying than seeing top elite-level athletes give their all as they go for the gold.

I myself am most excited to see the running events, everything from the marathons to the 100-meter dash. As a practice that specializes in treating elite competitors, all of us at Rosenberg Wellness Center know just how challenging these sports can be–and how far you have to push the body to be its best and win. In fact, I’ve had the privilege of treating hundreds of these types of top-tier competitors myself at grueling races like the Ironman Triathalon and the Wall Street Marathon. When you see how much damage the body experiences during these kinds of athletic competitions, you can’t help but marvel at the body’s ability to heal itself.

Olympics Rio 2016, chiropractic care for athletesChiropractic care can help in that healing. According to Dr. Sean Atkins, an expert exercise physiologist, at least 90% of the most elite athletes use chiropractic on a regular basis to prevent injuries and to improve their performance. All types of Olympic athletes have credited chiropractic care with helping them achieve their success, including Usain Bolt and Michael Phelps. In fact, the Team USA delegation is sending a number of expert chiropractors to treat athletes over the next few weeks. My team will be watching closely to see how this treatment gives our athletes an edge (and hopefully a large number of gold medals!).

I personally will also be watching to see how Nery Brenes performs in Rio. If you don’t recognize the name, Brenes was a top Costa Rican runner a few years ago, but injuries had held his career back. After getting treatments from a chiropractor at my alma mater Life University, though, Brenes was finally able to take home the gold medal in the 2012 IAAF World Championships. He even set a new championship record. Listen to him tell you about his experiences
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I’ll be excited to see how chiropractic care continues to transform him and many other athletes at the Olympics. And as always, GO USA!!!

5 Common Exercise Injuries— And How to Recover from Them

Exercise is vital for our health. Whether you are an elite athlete training for a marathon or a casual jogger who likes to go a couple of miles before work, you reap the health benefits of exercising regularly. Of course, sometimes exercise can have negative consequences. Even the most careful athlete who is exercising in a way that prevents injury can end up in pain. While there are many injuries that athletes can experience, some common exercise injuries occur over and over.

The Five Most Common Exercise Injuries

These are the five most exercise injuries I commonly see in my practice, as well as the key culprits that usually cause them in the first place. neck strain, common exercise injuries

  • Neck sprain/strain: Bodybuilding puts a lot of stress on the neck, causing you to sometimes strain the muscles or even sprain your neck. Squats, bent-over rows, upright rows, and shrugs are key causes when they are performed improperly, but even simply holding the body too stiffly while exercising can injure the neck.
  • Pectoral tear: Pectoral tears occur at the end of the muscle where it attached to the humerus. The muscle bunches up like a ball towards the sternum causing plenty of swelling and discoloration of the tissue due to bleeding. This is a serious acute injury that requires immediate attention, as well as extended recovery treatment. Causes of pectoral tears range from benching too heavy to steroid use.
  • Elbow sprain: The elbow is commonly injured in three ways. First, the tricep tendon is overused, causing inflammation. Second, the inner portion of the elbow can become irritated from gripping, which leads to tears. This is commonly called golfer’s elbow. Lastly, the outside part of your elbow can get overextended and irritated, a condition which is commonly referred to tennis elbow. Tennis elbow is typically caused by improperly performed reverse curls and hammer curls. In general, elbow sprains and injuries are most commonly overuse injuries, caused by not resting the body part enough.sciatica, back pain
  • Lower back strain: A lower back strain is indicated by pain at the center of lower back along the spine, spreading into the buttocks or legs in some cases. Usually, back injuries result from lifting too much weight or using poor form during squats, deadlifts, bent-over rows, and bicep curls.
  • Knee Injury: Various injuries include tears of the meniscus and ACL, patellar tendonitis, and bursitis. Pain from these injuries will generally center along the joint line of the knee, behind the knee joint, below the knee cap, or along the patellar tendon. Knee injuries typically are caused by lifting excessive weight, poor form during exercise, and not resting.

 

How to Recover from Common Exercise Injuries

Each of these injuries will require unique exercises to rehabilitate the affected area, but luckily, the core of recovery is the same no matter how you are suffering. You’ll need rest and rehab.

chiropractic, Dr. Rosenberg

  • Rest: The number one most important element of recovery for all of the most common exercise injuries is rest. Unfortunately, people neglect this step far too often. If you are feeling true twinges of pain, you should stop exercising immediately and rest the affected area. In today’s exercise environment, “pushing through the pain” is often treated as a good thing, but in reality, it’s associated with a dangerous rise in overuse injuries. Exercise may be exhausting and cause discomfort and strain, but it should never cause pain. Pain is the body’s way of telling you something is wrong. Listen to it and rest.
  • Rehab: The other element of all successful recovery is rehab. Rehabilitation comes in many forms, but essentially, this step is all about slowly returning function to the injured area. This step may include mild exercise, physical therapy, and massage. In addition, it should always include chiropractic care. Chiropractic manipulations have long been shown to reduce recovery times and improve outcomes. In large part, that’s due to the prevention of scar tissue buildup during healing, which can impede motion and prolong recovery time. Rehab rarely may also require medical intervention depending on the type and severity of the injury.

With proper rest and rehabilitation, you will recover quickly from any common exercise injury and be back on the field before you know it. Just be careful to take the time you need to get better. If you have been recently injured while exercising or playing sports, come to our offices at Rosenberg Wellness Center for a free consultation to learn how I may be able to help.

4 Reasons You Should Use A Standup Desk

As people spend more time during working hours sitting at a desk, browsing through content on a computer screen, standup desks have become increasingly popular. After all, sitting for hours at a time can be pretty uncomfortable. Did you know, though, that sitting for extended periods of time is actually one of the worst behaviors for your health?

It’s true. The body shuts down vital processes when you are seated, causing a full-body negative response. When you sit down, even in an ergonomic chair, electrical activity in your legs slows down, and calorie burning drops to as low as one calorie per minute. After just a few minutes, enzymes that break down fats in the body drop by 90%. Until you stand, the body doesn’t return to its natural state. Too much time spend in this position can do long-term damage.

Why You Should Use a Standing Desk

A standup desk can help you minimize this state. You can get work done without risking your health as much. The following are four great reasons to try out a standing desk at work instead of sitting in a traditional desk chair all day.

You’ll burn more calories. A 2013 study showed that using a standing desk caused the heart to beat an average of ten beats faster per minute than when sitting. This equals an additional fifty calories burnt per hour. It may not seem like much, but this really adds up when you spend 40 hours per week in the office. If you walk a bit at your desk, you can burn even more calories.
You’ll live longer. A 2010 study found that time spent sitting was independently associated with total mortality, regardless of physical activity level. Even if you exercise regularly, you are 40% more likely to die within the next 15 years than someone who sits three or fewer hours per day if you regularly sit all day at work. A standing desk brings this risk down.

You’ll be less at risk for obesity. Most people assume that the rise in obesity is likely correlated with an increase in consumption of fatty foods or a decrease in exercise rates, but between 1980 and 2000, a time when obesity rates doubled, exercise rates and diets actually changed very little. What did increase was sitting time, which jumped 8%. Even when you control for all other lifestyle factors, you are more likely to become obese the more you sit every day. A standup desk lowers this risk.

Your back will hurt less. Studies show that sitting puts more pressure on intervertebral discs than standing does. This increased pressure is a common cause of back pain, something almost every American adult has experienced. Standing more, and especially walking more, is a great way to mitigate this back pain.

When you use a standing desk, you are taking a small, manageable step towards a healthy life. This goes a long way towards standing desk, standup deskhelping you feel and perform better at your job.

Investing in Your Health at Work

Of course, standing desks may not be for everyone. Some people experience leg and foot pain while standing for long periods of time, and slouching at your standing desk instead of standing up tall will actually do even worse damage to your spine. Still, standing desks offer you an appealing alternative to the typical, terrible desk chair—even if it’s just for a small portion of your day.
In the end, you have to decide which works best for your work needs: sitting or standing desks. Ultimately, though, if a standup desk doesn’t work for you, you need to do something to minimize the time seated at work, even if it’s just taking a walking break every hour. Your health is a vital resource you can’t afford to waste.