Posts Tagged as: Athletic Performance
Our bodies go through tremendous changes from birth to death. Many of these changes are similar from person to person up to when we hit our "peak" health state where our bones and muscles tend to be at their strongest. This is typically around 25 years old. After 25 is where we can start to see more changes from person to person.
The good news is that those who prioritize their health by eating fairly well and putting effort into their physical fitness can keep that peak state for another decade or so, usually into the mid to late 30's. The mid to late 30's is where you can really notice huge differences between people who work on their health and those who don't. Those who maintain a good diet, sleep well, keep their mindset right and exercise consistently will have a very slow decline from their peak body health over several decades where muscle and bone density will only very gradually diminish. However, for those who don't put an emphasis on their health, this is the time you'll start to see more severe dropoffs in health. You know you've seen people who are in their 50's but look like they are over 70. On the other hand you've seen people in their 70's and they look like they are 10-20 years younger.
If you're reading this and you're over 25 don't worry. Starting an exercise program and improving your diet at any age will still give you significant health benefits. The biggest thing is to start today.
We also now know that our DNA doesn't control our health destiny as much as we once thought. In fact, at most only about 5% of all diseases are caused by "bad" genes. The other 95% of poor health issues actually have to do with things like lifestyle and environmental factors. The best way to think of this is that while you may have your parents' genes, you don't have to have their health. For good or bad, your health is truly under your control!
If you're struggling to get started, find something to motivate you. It might be that you want to be able to physically play with your grandchildren as they get older. It might be that you just want to feel much better every day. Find your "why" and use that to get moving. If pain has been holding you back, that's what chiropractors are for. If you don't know what to eat Google either the Mediterranean Diet or Keto Diet depending on what you're going for. They are 2 of the most studied diets related to longevity and fitness. If you have any other health questions definitely give me a call!
-Dr. Adam Sagedahl
There's a saying I'm sure everyone has heard before, "Move it or lose it!" This is usually said when someone wants someone else to get out of their way for whatever reason but when it comes to your health it is a true statement.
Our bodies crave movement. When we sit or lay still for long periods of time there are actual physical adhesions that form between our muscles and joints that often eventually turn in to what we feel as "knots". When we go too long without putting our joints and muscles through their full range of motion scar tissue can start to form around those joints. This can actually start to take place within 7 days! So if you aren't an "active" person, it's time to start, otherwise when it comes to "move it or lose it" you WILL lose it.
When it comes to health, our bodies peak at around age 25 in terms of the amount of muscle and bone density. This is when we can potentially be the strongest and healthiest if we do everything else right. It's the time when you hear about an athlete being in their "prime". The physical differences will start to be seen soon after age 25 between those who are active and those who are sedentary. Those who maintain a healthy lifestyle can keep this "peak" body composition for another decade or so until around their mid 30's but then age will eventually start to take it's toll on everyone. This change will come MUCH more slowly for those who are active but it will also come MUCH more quickly for those who aren't.
You've seen 80 or 90 years olds who are still out running marathons and you've seen 70 year olds who are in nursing homes. Genetics plays a small role but for the most part how you are in old age will be a direct reflection of the choices you make as a 20, 30 or 40 year old.
Chiropractic care can help play a role in all of this because adjustments help break through these adhesions that impair our nervous system and cause pain. It's hard to want to be active if you are in pain all the time. Seek out a good chiropractor, start slowly with some easy exercises or better yet work with personal trainer, try out some massage therapy and just do your best to eat mostly well without cutting things out cold-turkey because that's not sustainable and you'll be well on your way to living longer and better. It doesn't have to be complicated but if you don't start then you'll be on a path that you don't want to go down.
Call 612-655-3073 or email me if you have any chiropractic or health questions! If you live or work near Hopkins, MN and want to see what chiropractic care can do for you requesting an appointment online is easy to do. Hope this helps on your journey to be the best you can be!
"I can crack my own back." Dr. Adam Sagedahl from Full Motion Chiroractic in Hopkins, MN here. Those are words I often hear from patients and many times they'll say they were able to "fix" something on their own by doing that. And while it's not impossible that they were able restore some motion to a dysfunctional joint, it's very likely that what occurred was more like a band-aid than any kind of actual fix.
I first want to try to explain what happens when your back "cracks". There is a fluid filled space within each of our joints and when we go about our day moving around small gas bubbles form in that space. When a joint is "cracked" or "adjusted" as a chiropractor would say, these gas bubbles are released and give off the sound you often hear. It's the same whether it's your knuckles, your spine or any other joint in your body. Other things take place as well that are part of helping the body to heal such as a release of endorphins, the "feel good chemical" (more on that later) and most importantly, a breaking up of adhesions that are restricting normal joint movement. It's these restrictions that eventually lead to your brain recognizing there's an irritation, and that recognition then leads to an inflammatory event which is what often is the actual cause of the pain you feel.
The big thing to keep in mind is that your spine is made up of several small bones called vertebrae that have a left and right-sided joint space with the vertbrae above and below it. The full length of your spine is technically one long "kinetic chain" of bones that have to move together, individually but in unison, with each other as we move our body. If one vertebrae becomes lacking, or dysfunctional in movement with another because of a joint restriction (usually as a result of an injury, physical stress or even poor posture) then that extra stress will be spread to the surrounding joints above and below.
What this then causes is the vertebrae nearby the area of restriction to move MORE than it typically would. It becomes "hypermobile". When you "crack" your own neck or back it's almost always just a hypermobile joint that will release and give off the popping sound while the problem-causing stuck joint actually takes a more concentrated force to restore the movement - THE CHIROPRACTIC ADJUSTMENT!
So in conclusion, you'll often feel temporarily better (because of the endorphin release) after "cracking" your own back or neck but it's almost always a mistake to think you are fixing something. You're basically just getting bones to move that are already moving more than they should because they're trying to make up for another nearby joint that is not moving properly. The only way to fix that would be to see a chiropractor. Very often I hear from my patients that once they've gone through chiropractic care and restored the proper movement throughout the entire spine, they've either greatly reduced or no longer have the habit of "cracking" their own neck or back.
If you live near Hopkins, MN or the West metro and have been looking for a chiropractor because you've been dealing with neck or back pain, headaches or any other joint pain give me a call at 612-655-3073 or you can easily request an appointment online. I'm in-network with virtaully all MN insurance plans. If you or someone you know has an injury from an auto accident it's even more important to be checked out right away to help prevent future problems.
We see many patients in our Hopkins office with ankle sprains and Dr. Sagedahl has had a lot of success helping them heal more quickly. Why are ankle sprains so common and how can chiropractic help?
According to the American College of Sports Medicine (ACSM), approximately 25,000 men and women in the US sprain their ankles every day. In fact, these injuries make up nearly half of all sports injuries, causing people to spend time away from the activities they enjoy most.
Like most any injury, there are many causes of ankle sprains. The most frequent is inversion, or when the ankle rolls inward. This injury can occur due to one forceful movement, or it can develop over time, and exercises that increase the risk for this type of ankle sprain include running and jumping. You're also at risk if you have previous ankle injuries, poor posture or balance, weak muscles, and reduced range of motion. How can Full Motion Chiropractic help?
A paper printed in the Journal of Manipulative and Physiological Therapeutics set out to discover chiropractic's role when it comes to ankle sprain recovery. Researchers recruited 33 people between the ages of 18 and 45 who had a history of ankle inversion sprains, who were reporting tenderness and/or pain, and had not re-injured the area in the previous six weeks.
Eighteen of the participants were assigned to participate in rehabilitation and the remaining 15 patients received chiropractic in addition to rehabilitation. Each person had five full weeks of therapy, with the rehabilitation group receiving treatment seven days a week and the rehabilitation plus chiropractic group receiving care six out of the seven days.
The authors found that the individuals who had both rehab and chiropractic fared the best at the 4-week mark when it came to pain and joint restriction. In addition, no negative effects were reported, showing that this treatment option is safe.
If you're near our location in Hopkins and you're recovering from an ankle injury, give us a call. We'll do what we can to keep you up and running...literally!
- American College of Sports Medicine. (n.d.). Ankle sprains and the athlete. Retrieved from https://www.acsm.org/docs/current-comments/anklesprainstemp.pdf
- Lubbe, D et al. (2015, January). Manipulative therapy and rehabilitation for recurrent ankle sprain with functional instability: a short-term, assessor-blind, parallel-group randomized trial. Journal of Manipulative and Physiological Therapeutics, 38(1), 22-34, doi:10.1016/j.jmpt.2014.10.001
We all want to be fit and healthy but for some it's much harder than for others. Why is that? For some being healthy seems to come so easy while others seem to really struggle. The ones who struggle often don't realize how much effort those who are healthier put into getting there while those who have attained good health often wonder how someone could just ignore their health, without realizing there's usually a lot more deep-seeded issues to those peoples' struggles.
Probably the #1 influencer on your health is how you THINK. It is the primary reason we do anything really. For instance, except in rare cases, your genetics control only a small fraction of what your health potential can be but people constantly use their genes as an excuse. Genetics do set limits on things like how tall you might be or if it's easier for you to gain or lose weight or what color hair or eyes you have. They also play a role in fat distribution in our body meaning some people will never achieve the physique of a bodybuilder but again that's no excuse to not exercise either. The important take away is that while genes have some influence over our physical body it's how we perceive exercise that determines whether we do it or not.
The hardest part of exercising is getting started. Your mind has to be prepared for this part or you will just end up quitting right away. If you go into a new exercise routine constantly thinking that you don't like to exercise or that it's too hard or that you don't have time for it then you won't. However if you go into it with a positive mindset that is prepared properly for the challenges and ready to change your life for the better then you can and will succeed. A recent study tested people riding a stationary bike while performing "self-talk" with positive phrases like "feels good" over and over and showed that this positive feedback to the mind lead to much greater ability to pedal further before exhaustion set in leading the scientists to believe that our mind is likely more in control than our actual muscles when it comes to physical activity. Creating the vision in your head of the positive benefits you are receiving as you exercise is key. Any negative thought will kill momentum.
The hard part is that training your mind takes time and can be very difficult, especially if you've had a lifetime of struggling with exercise or you don't see yourself as someone who can do this. The good news is that this type of positive thinking can be learned by anyone. You just have to give it a chance - again and again and maybe again sometimes before it clicks with you. You have to realize and tell yourself that it's ALL in your head. A big hangup for people at gyms is that they worry about what others are thinking of them. I promise, no one else at the gym is worried about what you are doing while in fact the vast majority are probably worried about that same thing for themselves!
Life is way too short to be worried about what others think, especially when you're actually trying to better yourself. Put on some headphones and play your favorite music, or do what I often do and listen to some motivational videos on Youtube while you workout. It'll put you in the right mindset.
Start slow, ask the trainers for help if you have questions, but most of all be mindful of the benefits you are giving yourself. Use the initial pain you might feel as you begin as motivation not as a barrier. It's likely going to take several weeks before you really feel the difference, but you will definitely notice. You'll have more energy, sleep better, and best of all, being in the right mindset will become easy. It may sound crazy now but you'll actually get to a point where you'll want to workout!
Nothing is more important for our health than physical activity. Our bodies have to move or they can't survive. Muscles deteriorate, flexibility decreases and bones become weak and susceptible to fracture if we don't use them. Resistence training, like weight lifting, is actually the best way to lose weight long-term and it's the only real way to make our bone density increase, even as we age!
Exercising is difficult. Most people don't see it as a fun activity until they've been doing it for a while. Getting started is the hardest part. You may even have some pain or minor injuries along the way. Chiropractic care goes a long way in helping you deal with any of these potential setbacks by helping your joints and muscles to both function better and heal more effeciently from injuries that may arise so be sure to have a good chiropractor along the way. There's nothing more important than your health. Take care of it. Find a way. You likely will need to first work on how you THINK to get that good health you've wanted for so long.
Research suggests that not only can chiropractic relieve sports injuries, it may even give you a competitive edge. A study published in the Journal of Manipulative and Physiological Therapeutics found that frequent chiropractic neck adjustments can boost grip strength. The findings could have crucial benefits for athletes in racquet sports, martial arts, or baseball.
The trial included 18 professional judo athletes who received either chiropractic care or a sham therapy. Researchers used a hydraulic dynamometer to gauge the force of athletes' grip strength directly before and after each treatment. The authors specifically evaluated grip strength because martial arts rely on signifcant upper-body strength. Treatment consisted of three chiropractic neck adjustments. The participants treated with chiropractic had statistically significant improvements in grip strength, whereas the sham therapy did not produce significant effects. Typically chiropractic enhanced grip strength by 10 to 16 percent.
So if you’re looking to upgrade your athletic performance or heal from a sports injury, visiting our office in Hopkins, MN could be your secret weapon. Dr. Sagedahl is seasoned in treating athletes with a diverse range of ages, ability levels, and sports focuses. Dr. Sagedahl can help you correct muscle imbalances or underlying musculoskeletal issues that could be impeding your performance. With exercise rehab, chiropractic adjustments, and massage, our comprehensive chiropractic care could allow you recuperate between workouts and prevent injury. Call our office in Hopkins, MN today for effective sports injury care and prevention.
Botelho, Marcelo and Bruno Andrade. Effect of Cervical Spine Manipulative Therapy on Judo Athletes’ Grip Strength. Journal of Manipulative and Physiological Therapeutics. 2011; 35(11): 38-44.