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Issue: # 16.0
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February/2010
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ASC HEALTH & WELLNESS NEWS
Greetings!
Fabulous February has flown by and March is almost upon us! Have you made plans for your monthly stress release? If you're wondering what I'm talking about, then there is a good chance that you are one of the many that in general allows themselves to get so busy that the month flys by without them ever taking a moment to breathe and enjoy the moments that are passing them.
I've heard a lot of people say that vacations are unimportant and a privilege that "just aren't necessary". Well, I'd like to take this opportunity to state that I believe that is wrong. Vacations, no matter how short, are important. Why? They can provide a time of solitude or energy release that your body and mind need to de-stress, de-compress and recharge to its full capacity. Keep in mind, however, that I'm NOT necessarily talking about a full week of vacation at some tropical island. I AM talking about even one day a month, or a few hours a week dedicated completely and simply to you and your needs, (this means not including those hours dedicated to errand running,) can provide this outlet. This might mean going for a hike, indulging in your favorite book, getting a "tune up" at ASC, creating an at-home spa and yoga day for yourself, or maybe revving up the energy by taking the bike out to the desert for a day. So, before March passes you by, why not take some time to re-energize your mind and body? You'll be glad that you did!
Need a few more ideas to keep you mindful and motivated? Then read on for tips to help keep you successful and feeling your best!
Yours in Health, Dr. Katrina  |
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EXERCISE TIPS: Improve Balance and Speed through Achilles Flexibility
The Achilles Tendon is arguably one of the most annoying areas of the body to endure any kind of injury. Whether your an Ultra Man Tri-athlete or consider walking across the parking lot your exercise routine, the Achilles tendon is put to use every single day. If you're a cyclist, paddler, surfer, snowboarder or distance runner, its put through even more of a test than with other sports due to the repetitive and torque forces imposed during your regular workout activities. In addition, if the Achilles and soleus muscle complex lose flexibility, ankle mobility and ability to dorsiflex (bend the ankle) decreases. This means decreased ability to maintain balance and generate speed.
To improve these conditions, and for prevention and relief from calf cramps, Achilles tendonitis, shin-splints, and plantar fasciitis, here's a reminder on how to stretch your Achilles properly:
- Stand about an arm's-length from a wall or another sturdy object.
- Lean forward with both hands on the wall or object about shoulder width apart.
- Extend one foot behind you with your knee bend and heel on the ground while keeping the other foot closer to the wall.
- Lean into wall slightly and bend the knee of the back leg (this is the leg your should feel being
stretched), keeping the heel down in contact with the floor at all times until you feel the stretch in the back
of the lower leg just above the heel in the area known as your Achilles tendon
- To deepen the stretch, drop your hips toward the floor to create a further bend in the knee and ankle area.
- Hold the stretch for about 30 seconds and repeat on the opposite side.
- Although similar to a traditional calf stretch, by bending your knee you focus the stretch on the Achilles rather than the calf.
- Remember to perform the stretch only within a pain-free range and DO NOT BOUNCE!! Bouncing a stretch can actually cause further injury to the muscle complex.
Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan.
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 Common Kinks & Questions: Healthy Body Mass
Although a large majority of individuals are concerned with how to lose weight in a healthy manner, there are also quite a number of people that may be seeking ways to increase body mass in a way that doesn't mean adding fat and making your cholesterol levels skyrocket. Check out this link from CNN's Dr. Melina Jampolis for a few great tips on how to accomplish your body mass goals.
Back to the Top!
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SEASONAL NEWS: Upcoming SoCal Events & Activities
If you've been looking for some athletic, business or personal development events to get you involved with the people and causes in your San Diego community, check out the following local activities taking place soon!
Xterra Black Mountain Trail Race
Sunday, March 14, 2010
Race #6 takes place at Black Mountain Regional Park in the northern San
Diego, just east of Del Mar. With only a few climbs, this
race will be the fastest of the series. With twists, turns and a some
creek crossings, it's going to be a great one.
 ABRA Lunch & Learn
Wednesday, March 3 11:30-1:30
Paradise Grill, Del Mar
Are you three feet from gold in your business and
need a boost for that breakthrough in success? If so, I invite you to
please join our next ABRA "Lunch & Learn" as Greg Reid, author of "Three Feet From Gold", gives you
the tips and motivation to persevere in a down economy and take your
business to the next level! For full details, click
http://bit.ly/jLp9y
 Women On Course Golf Outing @ Maderas Golf Club
Tuesday April 27, 2010
Ladies! Are you a regular at your favorite local golf course?
Have you always wanted to learn, but either felt intimidated by the
guys or just never got around to trying it? Whatever level you are at,
Women On Course is the perfect opportunity to learn more about golf AND
network with other local professionals!
For more upcoming events be sure to visit out Website Events Page & Blog!
Back to the Top!
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Action Sports Chiropractic & Wellness
is San Diego's premiere location for developing and
maintaining an active lifestyle. Whether you are looking to get
through the
pain and discomfort of a new injury, motor vehicle accident, manage chronic stress and
headaches, or to
improve your strength, fitness and posture, we'll provide a step by
step,
personalized approach to reaching those goals as quickly as possible.
We
believe that an active, science based, goal oriented approach is the best way reach
your
optimal health and performance levels. If you've been searching for a place that
understands the demands and needs of an active lifestyle, we're confident
you'll like what you'll find. Experience the difference! Visit us at www.ActionSportsChiropractic.com or call 858.481.0303 to make an appointment and start reaching your goals today!
Sincerely,
Dr. Katrina M. Stopper, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
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