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ASC HEALTH & WELLNESS NEWS
Greetings!
Hey Everyone! May is here and for a lot of you, that means life moves into high speed! The past few weeks have been busy with presentations to local groups like Women On Course, and re-starting our Body & Mind Event Series for 2010! To find out the upcoming events, learn more about detoxification and weight loss, and this months exercise tip (especially important for those of you that are triathletes, road running enthusiasts, and office desk potatoes), read below!
As you're active lifestyle changes intensity, remember to stay attentive to your body's needs. Don't wait until you can't run 5 steps without pain, or feel like you're body got run over by the cart the day after hitting the golf course. If something feels "off" during your daily or training activities, give us a call and get in to see us right away. You're better off taking an hour to figure out what's going wrong, finding out what you can do for it, and getting yourself back on the road to recovery than you'd be waiting until the point that your body is screaming at you. Get treatment sooner, feel better sooner. Wait longer, recover longer. It's that simple.
Remember, you only have one body, so take good care of it! Thanks, and I hope you're each having a fantastic spring season!
Yours in Health, Dr. Katrina  |
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SEASONAL NEWS: Upcoming SoCal Events & Activities
The ASC 2010 Body & Mind Event Series:
 May 20th, 6:30pm - "Simple, Strong & Sexy Maternity Fitness!" Join Dr. Katrina Stopper, DC of Action Sports Chiropractic and Connie Marshall, CPT of Life Fitness 4 Me at the Paradise Grille as we present an evening with a special focus on Women's Health; showing you how to maintain optimal health and fitness throughout the stages of maternity, from Pre-Natal preparation to the Post-Natal come back! Whether your gearing up for children, wondering if it's OK to exercise during your current pregnancy, trying to "re-find" your body after having children, or still in the planning stages of maternity, we warmly welcome you to join us!
June 17th, 6:30pm- "Pain versus Gain: Sports Injuries Management" For this event Dr. Katrina will be teaming up with Dr. Kim Kelly, ND, MPH to present valuable information about how to recognize and manage the injuries and pain that often appear when developing and living an active lifestyle. In particular we'll review some great "take home and take action" tips to help you recognize and deal with the onset of acute and chronic pain, sports injuries, overuse and multiple additional inflammation related conditions. More info coming soon! |
Common Kinks & Questions: What's The Deal with "Detox Diets"?
As with most areas of the fitness world, every spring we tend to see
a new craze pop up as a "new", "improved" and "revolutionary" way to
lose weight, gain muscle mass and everything in between. Over the past
year, however, I've been seeing more and more items coming up as "the
best new way to detoxify your body and shed unwanted chemicals and
fat". The truth is, methods of detoxification diets have been around
for centuries, and range from successful ancient Oriental Medicine and
Homeopathic remedies to the absolutely awful ideas like drinking
nothing but olive oil and grapefruit juice for a week. Most successful
and HEALTHY detoxification diets attempt to cleanse the digestive
system of "gunky buildup" by clearing and then supporting the activity
of the liver, kidney's AND gallbladder. A diet that focuses ONLY on
getting the gallbladder to pump fat-emulsifying bile (like the oil
& lemon/grapefruit juice diet) will only work on a temporary basis,
and won't promote continuous healthy absorption of the vitamins,
minerals and enzymes that help our bodies to create energy, shed
weight, and build lean muscle mass.
Click Here for the full article and to learn the 3 Things a true and healthy detoxification or elimination diet needs to include!
Back to the Top!
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 EXERCISE TIPS: Hip Flexor Stretch to Relieve Back Pain
The Hip Flexor is one of the most under-rated muscles of the body, but if your're one of the many that experiences hip or back pain, you'll definitely want to pay attention to this stretch. Why? Because the hip flexor muslces not only attaches to the front of the hip, but to the spine. If tight, they can create significant joint compression and pain, especially if you fall into any of these groups: Triathletes, Cyclists, Paddlers, Soccer, and those whom spend long hours driving or sitting in a chair. Sound like pretty much everyone? Exactly! So check it out!
Although the most effective means of stretching the hip flexors is often performed from the kneeling position or through the assistance of a training partner, there are conditions that might require you to be able to do the stretch from a standing position. To perform the standing Hip Flexor Stretch:
1. Begin by standing in as wide a "lunge stance" as possible, with the left foot foward. (For those of you that do yoga, it's a very similar starting position and distance as required to perform the Warrior Pose.) Be sure that the left foot toes are pointed forward, with the back right foot toes pointing just slightly out.
2. Lean the upper body slightly forward until you feel the arch of your low back flatten out.
3. Next, lunge forward toward into the front leg until you begin to feel a gentle pulling stretch along the front of the back hip. Don't worry if you don't come anywhere near to the distance shown in the picture above. If only leaning 4 inches forward works for you, great! Mission accomplished! If you need to, go ahead and let your left hand rest on the front left leg.
4. Last, reach the right arm up and over the front knee at about a 45 degree angle to the sky or ceiling. This will increase the intensity of the stretch, as it stretched the connective tissue and abdominal musculature.
3 Keys To Completion: * Be sure to keep both hips and shoulders facing forward during this entire stretch rather than letting them turn in either direction. You might feel a stretch in other areas, which is great, but they wont be the target muscles.
* If you have difficulty with balance, it's a good idea to do this stretch where you can lean or hold onto a chair, tree or other stable object.
* Once you feel the stretch remember to inhale and exhale about 3-4 times as you hold it (don't bounce!). This will not only ensure that you're holding the stretch for long enough but will assist the muscle fibers to adapt to the stretch and take effect.
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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 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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