Strength and flexibility are equally important.
Strength and flexibility are equally important.
Keep it simple! Rock Blades come in a set of two tools where many other companies have 6 or more tools that can be difficult to understand when to use which one!
Until recently I hadn't been a fan of Crossfit. For no other reason than I prefer to be outside playing some sort of high intensity game! After meeting with Sarge down at Longmont Crossfit I a few of his comments stuck with me: 1. Crossfit was originally started as a sort of not in the gym workout. 2. Family. The crossfit community is a close knit family. They work, compete and celebrate their accomplishments together! So it looks like I'll be heading to the gym, or thereabouts in the near future for a reintroduction to crossfit with a more open mind. But in doing so I'm doing so intelligently.
1. Start slow: Most people coming into Crossfit are looking for fast results for bikini season or even a wedding in few weeks so they try to go big early. This usually ends up with them on the couch with an ice pack or at the Chiropractors office (specifically Power Advanced Chiropractic) for a couple weeks and they never go back for fear of getting hurt again. Take it slow the first couple weeks people, the body needs time to adjust to the new stress and strain your new workout has on it.
2. Know my limits: Even after a few weeks or months nobody is setting new records for the WOD. When those other participants are doing the same workout in half the time, sometime even faster, it doesn't mean your slacking, not necessarily anyway. Just cause a girl is using more weight doesn't mean anything either, other than she might be BA!? You have no idea how long she's been working at it and if you just started it may take you a little while to catch up. Not to mention she may be a former olympic weight lifter, which means you're not the only guy in there she's out lifting!
3. Proper form is key: One of my initial problems with crossfit, good for my business, was people and gyms weren't bothering with proper form. This lead to injuries and time out of the gym for no good reason. If you play long enough you'll have enough injuries so why be lazy and invite even more injury! I see too many times where the competitive nature gets the better of an athlete, they ignore good form and spend the next couple weeks on the training table (again, good for my business but not them). You have to be aware of your form at all times or you wont be around long!
4. Ask questions: If you aren't sure about something ASK QUESTIONS! high intensity workouts aren't something to be "shooting from the hip" with. Serious injuries, both soft tissue and hard tissue injuries can be incurred with this stuff if you're not careful. If for some reason the trainers or participants make you feel uncomfortable asking questions about how to execute a particular movement your either at the wrong gym or in the wrong class. The instructors should be able to breakdown any movement clearly to keep you healthy and participating.
5. Have goals: Each person needs to know what they want out of the experience. For some its to lose a few pounds, others use it to start a healthier lifestyle and the more serious ones are competitors at the higher levels. You don't have to know day one but the sooner you figure it out the better. When the weekend warrior types try to keep up with the high end athletes they get hurt more times than not.
6. Nutrition: These workouts aren't easy on the body. If you choose not to hydrate, eat quality food and stay hydrated your workouts will suffer as will your times and eventually the body will fail and you'll be back in the chiropractor's office for a couple weeks. The nice thing is that you don't even have to go as far as eating all organic or vegan or vegetarian. Its more a simple decision to drink water instead of pop. Pasta instead of McDonalds. Get 7+ hours of sleep instead of your regular 3-5.
I'm looking forward to the new challenge and the new friends to come. I'm sure its nothing like playing rugby but it seems to be a pretty good group of people and who doesn't like a little competition amongst friends!
Some say, "Pain is weakness leaving the body" or even, "No pain no gain!" While there is some value and I would agree with both of those statements it's important to know the difference between good and bad pain! So what is the difference and how can I tell?
The Good: The good sort of pain that the above expressions are describing can be best described as the burning lungs following an uphill sprint, the burn in the muscles when doing low weight high repetition weights, that slow onset pain that comes when you push your body to cardiovascular or muscular limits during a workout. Its the type of pain that is a result of the workout process naturally. Its the bodies way of telling you you're tearing the body down in small increments in a manner conducive to rebuilding a stronger muscular system over a period of time. Its also short lived. This type of pain could last as little as a couple seconds or minutes, as you recuperate the oxygen debt to your cells following a high intensity sprint, or even a couple days, as in the case of DOMS (delayed onset muscle soreness) following you first workout in MONTHS (we all know this pain)! This pain is usually felt in the muscle itself, not a joint, in all ranges of motion, as opposed to when you perform a specific motion. Its not necessarily present prior to your workout and is usually gone shortly after the workout.
The Bad: Bad pain is what many of us are very familiar with on a daily basis. Its there when we wake up, when we go to work, when we eat lunch, when we go to bed. It may be less or more throughout the day but almost always present. You feel it with certain movements or all movements. it can be local or it can cause numbness or weakness in the arm, leg or foot. It will keep you from working, working out, taking care of the kids or even taking care of yourself! This pain may be a result of a single event or lifestyle. It can be fast onset or slow onset. This type of pain is usually a result of local, regional or systematic failure of the body to maintain adaptation to imposed demands resulting in dysfunction.
The Ugly: Unfortunately pain is one of the last signs of dysfunction. Which means, for most of us, when it comes to fixing the problem there have been months or years of muscle imbalance in need of identifying and correcting. Which in turn means numerous treatments for long lasting results. Years of bad habits, which put you in the position you're in now, aren't changed overnight! It would be nice, but thats just not how it works! The truth is that the longer you wait to correct your dysfunction the longer it takes to recover fully. If you're lucky you get to the chiropractor, like myself (haha, shameless plug), during the acute phase of injury (first couple of days after an ankle sprain, for example) for care to minimize secondary damage to the body part injured. Most of us walk it off not realizing the ramifications of our indifference towards a significant injury to the kinetic chain.
Now for The Good (once more): When treatment is started during the acute phase, 1-4 days of injury, the following benefits can be expected, as specific to chiropractic sports care: 1. Reduction of inflammation. 2. Reduced secondary injury from excessive inflammation. 3. Reduced recovery time needed. 4. Proper joint motion maintained. 5. Identification of possible compensations resulting from injury. 6. Preventative rehab to maintain proper muscle balance in the kinetic chain. Theres a reason pro sports have trainers, chiropractors and medics field side for competition! When you've got that much money invested in an athlete you need the best care to keep him/her healthy and on the field!
You should take your health no less serious. you may not be making 7 figures to play a game but you have just the same responsibility to your family and self to keep food on the table, get the kids to school or sport. If you neglect your body there will come a day, not an "if" but a "when", when you cant perform those duties. At which point the cost of missed work and rehabilitative care will be more than most people care to pay for, not to mention the reduced quality of life associated with the financial burden! So to add to the above expressions, I'll close with this: "An ounce of prevention is worth an ounce of cure!" Be smart and be proactive with your body so you don't miss the big game, yours or the kid's, for a silly injury you never took care of when you had the chance...... get adjusted!
Mark Aylor D.C.
We often tend to do more routine maintenance and care on our cars than our bodies! Here are some ideas for a good maintenance program that will help assure the best performance and quickest recovery of your hard working muscles!!
I want to take this time to give a big THANK YOU to the organizers of this years St. Vrain Invitational track meet! It was a fabulous event on a breathtaking spring day! I couldn't have asked for a better scenario to demonstrate the wonderful power of chiropractic medicine.
As a the "New guy" in town I'm constantly looking for way to get into the community to serve and help grow awareness of chiropractic. When I found out about this event I jumped at the chance to work with our local talent! With the help of James Davis, Jeff Boele and Mark Roberts the day went flawlessly. The day started off a little slowly but once a few of the braver kids saw the benefits of my work they started lining up towards the end of the day. One young lady in particular, that I'm aware of, was very appreciative. She came to me prior to her race inquiring when she should get adjusted, before or after her race? After explaining the benefits of chiropractic to her and her mother she agreed to a pre race adjustment. An hour later, as i was finishing with another patient, I see the biggest smile running at me. The same young lady had just ran her personal best in her event! I couldn't have been happier for her!
Some might discount the benefits of chiropractic care in part or in full but when you're a competitive athlete the mental preparation aspect accounts heavily towards success. I've seen and heard too many funky pre-game rituals, baseball players I'm talking to you, to be convinced otherwise! Nobody wears the same pair of socks for weeks if it didn't help keep the streak alive! When you combine an athletes belief and reproducible results its hard to deny the positive effect chiropractic adjustments can have on athletes! As a former high level athlete I know what worked for me and after being exposed to chiropractic at the tail end of my career, there wasn't a game I didn't get adjusted before the match!
So to all the athletes running, throwing or jumping at the state meet this coming week, I would like to wish you all the best of luck and I wish i could be there to offer my services!
"Why get adjusted if I'm just gonna knock it back out of alignment sooner or later?"
This was the comment I got from an acquaintance while showing them how I analyze for subluxation. After testing a little weak on a muscle test, I isolated the location of subluxation and asked if they'd like me to fix the problem and got the above reply. To their credit they had not come to the office to get adjusted so I may have caught them off guard, just as I was caught off guard by that response. So after a bit of contemplation I've come up with a better. more thought out, answer to better illustrate the importance of chiropractic adjustments.
If you're a gardner and you have weeds in your roses you wouldn't NOT pull (excellent grammer huh!) the weeds on the basis of "well they're just gonna grow back right!". If your house gets hit with hail, perhaps too soon for those in Denver, would you not get the roof repaired because its EVENTUALLY gonna hail again!? I could go on but I think you get my point. But perhaps those are examples in which we can all relate to because we all have a little experience with such situations, either personally or a family member has complained about it over thanksgiving dinner cause nobody wanted to hear about how much he/she loves/hates Donald Trump as president! So perhaps its a lack of education or even exposure that explains that comment. So lets see if I cant help everyone understand what a chiropractic adjustment is, Cliff's notes version for the sake of all our sanity.
So the chiropractic adjustment is designed to correct minuscule joint misalignments effecting nervous system (NS) and musculoskeletal (MS) function. "How does it do that" you may think? Well when you consider everything is connected and the NS is responsible for all bodily functions, it may be a little clearer. The NS takes information in, from the 5 senses, to the brain and sends nerve impulses out to the body to react appropriately. When the body is free of subluxation, stimuli perceived from the senses is accurate and unimpeded to the brain and used properly to create the correct physical/physiological response. In the presence of subluxation both incoming and outgoing stimuli are altered in someway that can lead to negative responses. Autoimmune disease, where the body attacks its own cells, patients can see drastic changes with regular adjustments.
As it applies to the MS system the adjustment can be understood a little better from a mechanical approach. If you can see the MS system as a complex machine with numerous moving parts, like a car, you can appreciate the idea that when put together there is a certain way the moving parts are designed to move with each other. Certain surfaces are designed to articulate with others, usually having some sort of padding (cartilage in the knee or hip) to cushion the impact or allow for a smooth glide when sliding across the other bone surface. Well, when those surfaces, designed for said wear, are not aligned properly you get excessive wear and tear in the joint which leads to deformation of joint (bones) that leads to irreversible arthritic pain and disease. just like weight gain, it doesn't happen over night. One day you wake up and your back hurts and you cant even stand up straight and you don't know why! Even worse, its gonna take weeks to get you back to moving normal again?? What the.....? How did this happen?? Yeah, I know what you're thinking!!
So to recap: Why should you get adjusted when you're just gonna knock it out again at some point? Put simply, You get adjusted to keep your central and peripheral nervous systems functioning as designed and to ensure your joints are properly aligned, preventing excessive wear and tear that leads to early onset arthritic changes! We are only getting older and with age comes pain and dysfunction, the dreaded downward spiral! The difference is how fast you allow that decline to occur. Are you the careless, crash and burn, type needing hip replacement in you 40's or early 50's or slow and steady type thats still playing ultimate frisbee with the grandkids in your 60's and 70's? Whats that your Grandmama use to say.... "an once of prevention is worth a pound of cure!" When it come to your body, she couldn't have been more right!!
Hope this was helpful and provided some insight to understanding the importance of chiropractic care more and as always, please feel free ask any questions! Cheers
Mark Aylor D.C.
What do you know about your feet? Yes, they have a tendency to bark or even ache on a daily basis. Ever wonder why or even better, who on earth first compared foot pain to dogs barking? Well unfortunately I'm only able to answer ONE of Life's mysteries today!
In the chiropractic world general foot dysfunction can be related to a number of other dysfunctions, further up the kinetic chain. Knee, hip, and low back pain to name a couple. When the foot is subluxed shock absorption is hindered and energy the excess energy from impact is sent up the kinetic chain (ie energy goes where energy flows) much like water, taking the pass of least resistance. This energy is absorbed in numerous other joints, muscles, tendons and ligaments in the lower extremity and back. Over time double duty leads to pain and dysfunction in more than just the foot.
A few things you can do to keep your feet healthy: 1. periodic if not regular chiropractic adjustments to ensure proper alignment and movement of the spine and extremities. 2. change your shoes every 4-6 months. Even the best running shoes are only built to last 6 months under the best conditions and depending on your build (heavier individuals will wear the soul of the shoe down faster) you may need a new pair every 3-4 months. 3. Get a functional movement screen, this can help determine how functional the lower extremity is, especially differentiating between a pathological and anatomical flat feet. 4. Stop pounding the pavement so much! If you're a runner I would suggest you mix in other forms of cardio. The impact that goes into the foot with every step is up to 8000 N of force (1800 lbs) and those of us that are larger than the average bear, its even more. It adds up!! There are numerous other activities that can accomplish the same results with considerably less trauma to the body! 5. Lose weight. Very few of us are at an ideal weight. I personally would like to lose 10-15 pounds permanently over the next couple years, now that my rugby career is over I have no need for an extra 15 pounds of mass that weighs me down every day.
At the end of the day we have to take care of our bodies! One of the biggest keys to longevity in life is mobility. in old age those of us resigned to wheelchairs don't stick around as long as those able to get up and move and exercise. getting adjusted periodically, eating right and being smart about our exercise are a couple easy ways to start! Hope you enjoyed my little blurb, feel free to ask any questions and hope to see you soone rather than later!
Mark Aylor D.C.
Whether a high level athlete recovering from an injury or an accountant run down by tax season, most everyone would agree they need to start living a little better or healthier. It seems one of the issues is that many don’t know where to start. I get it! If it weren’t for my education and the knowledge I gained while playing for the USA rugby team, nutritional education came with the territory, I’d probably be as lost as most everyone else! So where to start? How about a fundamental understanding of how the body works at the cellular level?
Who’s heard the name Bruce Lipton and “Epigenetics”? If you’ve heard of one you most likely heard the other. If you’ve heard of neither, not to worry they may still be well kept secrets! Epigenetics is not a new concept, just one that’s beginning to gain momentum in the scientific community. Dr. Lipton has been a well-known author and respected developmental biologist in the scientific community for many years. His works include: The Biology of Belief, The honeymoon effect, Spontaneous evolution and The Wisdom of your cells.
Epigenetics, put simply, is the idea that our genes respond, either positively or negatively, to their environment. What does this mean? It means that the old saying we’ve all heard since we were kids “you are what you eat” is truer than we ever thought. If you CHOOSE to pump toxins ( ie cigarettes, fast food, alcohol, processed sugars, etc.) your genetics will react accordingly, garbage in garbage out! But if you CHOOSE to keep your diet clean with healthy food choices, proper hydration, age appropriate cardiovascular challenges, periodic chiropractic adjustments and sufficient sleep; the result is a favorable environment for proper genetic development and healing.
Our genes, or chromosomes, are the key to health and disease! Genetic information is being unleashed every second of our lives. There’s a saying “change is hard” well on top of that, it’s slow too! Which is why we don’t see or feel the results of our bad decisions the same day, week or even month in most cases. If that wasn’t the case I’m sure most people wouldn’t bother with McDonalds after that first Big Mac! Unfortunately it takes years of abuse for the pain, obesity and cancer to surface. At which point many times it takes years to undo all the damage, if it’s even possible!
So do yourself a favor and have a look at this epigenetics concept on your own, if you’re serious about turning a new page! You may surprise yourself with what you find. How simple of a concept it is to implement in your daily life. Best of luck, hope to see you in the office soon and I’m always happy to help.
Mark Aylor D.C.
One of the benefits of being a patient of a sports specialist is finding your weaknesses and getting accurate information on how you can train them into strengths to keep you on the field of competition instead of on the side-line with recurring injuries.
"Always a really cool experience!" What Dr. Ray experienced working with the U.S. team at the 2016 U.S. Track and Field Finals in Eugene, Oregon.
We have an athlete care approach to your healthcare problems. But many don't realize the difference between rehabilitation and the term “performance enhancement” in terms of our attitude toward addressing your health care issues.
Let us help you understand your best approach to accomplishing your goals in the gym. We blend a sports medicine, physical therapy, chiropractic, manual medicine principles in solving your health issues.
Dr. Ray writes about the modern day sports medicine approach and how a more tailored treatment plan is far more effective.
Did you know that 77% of all health care visits are due to muscle and skeleton problems. Let us teach you how to prevent these problems from interfering with your life.
We have a fresh perspective in treating people with injuries of every nature. We have 35+ years of treating athlete injuries and can apply the same high performance in treating auto accident injuries and on the job injuries. At our Chiropractic and Orthopedic office in Longmont, Colorado our drug free methods can get you back in the game and to work in record time.
Enjoy your run without stomach upset, follow these suggestions. Better preparation equals better performance. Want more information, give us a call at 303-776-5520.