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 5 Stress-Busting Pick-Me-Ups 

Feeling stressed out?  

Here are some quick and easy tips on reducing tension.  

• Laugh out loud:  Every time you crack up, increased oxygen courses to your organs, blood flow increases, and stress evaporates. In fact, just thinking about having a good laugh is enough to lower your stress hormone levels.
• Love your pet: When you pet your dog even for just a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin. At the same time, it decreases the amount of the damaging stress hormones that are released. That can mean lower blood pressure, less anxiety, and even a boost in immunity.
• Mow the lawn: Scientists say chemicals from newly cut grass help block the release of stress hormones in the brain. Just remember to wear earplugs to drown out the mower, because too much loud noise can send your stress rate soaring again.
• Sing a song: Turn up the radio in the car or start crooning in the shower. No matter how out of tune you are, singing can make you feel happier. Singing also can be good for your breathing and posture, as well as your heart and immune system.  
• Take a deep breath: Taking a deep whiff of lavender or rosemary can put you into a more relaxed state and lower your levels of the stress hormone cortisol. But just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.

                                          Click here to see more tips on reducing stress 

Tennis Injuries: Cutting Edge Treatments  

and Prevention Strategies

  Tennis elbow (lateral epicondylitis) is by far one of the most prevalent injuries in tennis.  It is caused by the micro-tearing of the extensor group muscles of the elbow.  These muscles are located on the thumb side of the elbow and allow us to bring our wrist back and side to side.  Scar tissue can form in the muscle belly which can compress important nerves and blood vessels.  It typically occurs secondarily to the use of an aluminum racquet, incorrect grip measurement, improper backhand technique, excess weight of the racquet, and due to too much tension in the strings.   
      Rotator cuff tendonitis is also caused by micro-tearing in the belly of the muscle. The muscles involved are the rotator cuff muscles of the shoulder which originate in the shoulder blade (scapula) and attach to the upper arm (humerus).  Typically we see this occur with players who serve with an elbow to side angle of less than 90 degrees.  Due to the improper mechanics of the serve it typically also requires the player to serve repeatedly.
      A byproduct of the constant running and cutting in tennis is anterior (front) knee pain located deep, beneath the knee cap (patella).   The patella fails to track or move correctly within the knee resulting in frictional forces applied to the lower femur bone and subsequent braking off of small pieces of cartilage. This can lead to a condition called chondromalacia patella.  Pain is usually experienced when going up stairs and stopping abruptly while running. 
      The primary goals in treating these disorders are to reduce inflammation, break up the fibrotic adhesions (scar tissue), strengthen surrounding musculature and neurological pathways, and restore proper joint motion.  This entails some simple procedures including myofascial release, passive and active mobilization, isometric and isotonic strengthening, and joint manipulation (adjustment).  New cutting edge procedures involve the use of mirrors in a technique termed mirror imaging technique which attempts to strengthen the neurological and immune pathways in the affected limb.  In addition, cross cord applications and eccentric fast stretching are novel procedures which decrease healing time. 

        In terms of nutrition, supplementing with proteolytic enzymes and essential fatty acids will help to reduce inflammation and break down scar tissue.  Sticking to an anti-inflammatory, low glycemic index diet will also help to reduce inflammation and insulin surges which can promote neurological degeneration
Lastly, prevention is the key to avoiding injury all together. Here are some key tips to increase your longevity and effectiveness on the court:

1.      Utilize a ceramic or graphite racquet which reduced vibration.
2.      Choose a lighter racquet-10.5-11.5 oz.
3.      Make sure you have a correct grip measurement.
4.      Use natural gut strings, tension is 3-5 lbs below what an athlete is used to.
5.      Use proper backhand technique.
6.      Warm up prior to playing.
7.      Focus on core muscle training.
8.      Keep your spine in correct alignment.
9.      Strengthen lower extremity musculature.
10.    Take a multivitamin with plenty of anti-oxidants.

        A real cutting edge procedure is termed motor imaging technique.  In essence the athlete visualizes in sets and repetition format, a learned movement such as the various movements on the tennis court.  The visualization must be very detailed in nature. Scientifically, the neurological pathways involved in the particular movement are enhanced and other non-pertinent pathways inhibited.  This activity is gaining great notoriety as many of the top athletes in the world are incorporating this into their treatment regimen.  Please contact our office for more detailed information on how to get started with some of these revolutionary techniques.    

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Fem Essentials

is a comprehensive vitamin and mineral formula designed to supply a comprehensive nutritional foundation for women.

• Features high levels of ratio-balanced B vitamins to support healthy adrenal and liver function, homocysteine metabolism, and a host of other metabolic process.
• Protects cells from free radical damage by providing vitamins A, C, E, and quercetin, as well as Caro-Xan™-our proprietary blend of beta-carotene and Betatene® mixed carotenoids.
• Provides patented mineral amino acid chelates-including the trace minerals chromium and vanadium-to support the proper metabolism of carbohydrates, proteins, and fats.
• Supplies high levels of folic acid to support health for women who may become pregnant.

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• contain essential amino acids, fats, starch, potassium, calcium, iron, magnesium, and B1, B2, C, K and P vitamins.
• stimulate appetite
• are a light laxative
• are known from ancient times to possess health benefits, and were cultivated by the Greeks, Romans, and Egyptians
• are ideal for weight loss
• are 95 percent water and contain only 7.5 calories per ounce. 

A certain five letter word becomes shorter when you add two letters to it. What is the word?

              click here for the answer