Tour de Ghent and Summer Fun

Our summer is almost over, with Labor Day looming on the horizon. Our family loves the early fall months, as the humidity declines with the temperatures and tourists. The ocean stays comfortable and we make the most of it, riding our bikes everywhere and enjoying our coastline's offerings. This summer, I thought I would reclaim my athleticism by entering an Ironman. I will not bore with the details, but that was not to be, and I did not finish the race this time. After recovering a bit, I thought I would give it another go with some bike racing. Again, the results were not pretty and then I fractured a toe, thereby canceling any more races in late summer/early fall. What I did not expect to happen, this early in his "career", was for Duncan to blossom into a little bike racer/swimmer. Maybe I am not supposed to reclaim anything, but should instead facilitate his athletic endeavors. Yes, I know he is only 2.5 years old but he loves to play, and play hard. For Bastille Day, we ventured to Ghent, Norfolk where they touted tricycle tours/races. Using his trademark blistering cadence on the pedals, lil D left all comers behind on his "fixie" trike. It was awesome and we celebrated at the local gastropub until 2, in the afternoon of course. As for the aquatic side of things, normally my realm, lil D has really progressed with the help of his sitter Maddie. Frequent visits to the YMCA with her, and trips to friends' pools with Tiff and I has really jumpstarted his swimming abilities and overall comfort in the water. I'm not saying anything big but if dad was a multiple state champ/record holder, the genetics are there for the taking, just saying. As for the end of summer, I look forward to more healthy playtime with the little family and further healing of my little toe.

More to Movember

Mustaches and beards are plentiful despite it now being December. The craze that began in New Zealand/Australia has continued to gain momentum and participation worldwide. There is a problem though... men are still dying needlessly. The movement originally was begun to bring attention and raise monies for men's cancer/research/awareness. Most guys I know or have talked to are just growing out their facial hair to be a part of a trend, with no knowledge of the greater cause. Last year, I grew my beard and then sported a mustache to bring attention to men's health issues. Being a health professional, I see or hear about men who suddenly have serious health crises that potentially could have been avoided. Hoping to inspire others last year, I also got a full health physical, the results of which I discussed freely with my patients. Getting a physical frequently can help one prevent or avoid serious health problems such as heart disease, cancers, etc... Too often, I hear "he looked so healthy" when someone tells me about a recent death. Most of us have heard of 'silent killers' relative to health. These silent killers are non-discriminating when it comes to their victims. One may be the toughest, fittest looking dude on the block or in the gym; but if genetics and/or other factors are not in one's favor, these silent killers will take their toll.

Next time you grow out your beard/mustache, think about making an appointment for a physical or health check-up. Protect yourself and your loved ones from silent killers and health crises.

Smoothies for health

I can think of nothing better than a smoothie for a healthy snack/meal or to recover from a workout, plus kids love them as evidenced by Mr. Smoothie (my son) in the photo. You don't need a lot: a blender and some creativity. Research has told us that we do not eat enough fruits and vegetables, so drinking them in a delicious concoction will help us improve our intake. I find that frozen fruits or veggies are best because their involvement negates the need for ice. I am not one for diluted drinks, including the adult ones. I will drink my water by itself thank you. I find that a ripe banana, frozen or not, acts as a great base upon which to build your creation. I like to get premixed fruits, with berries and melons, pineapple and mango, etc... I also find that either unsweetened almond milk or green superfood juice work best for me. One can get wilder than those two drink bases, but I am going for nutritional bang here. Whether it is calcium from the almond milk, or all the nutrients in the "green", I am getting something extra healthy and delicious. I have experimented with different superfood additives, such as maca and lucuma powders, and chia seeds; but in the end, I have gotten away from them as I have not seen a huge difference with or without them. Almond or peanut butters are also great additions as well as granola. I personally am not a yogurt eater, but one definitely can add some for calories and texture. After a workout, I do like to add whey protein powder to my mixtures for the recovery/rebuild benefit the protein supplies. All the amino acids present in the powder help damaged muscles regenerate and strengthen, as well as help the immune system stay super-charged. Sugar is also unnecessary with all the sweet fruit juices with naturally occurring sugars. So pull out your old blender, buy some ingredients and get creative.

I'm still here

Welcome back! I have not been diligent with my blogging since last fall/winter. I will attempt to catch up my limited audience with what has gone in the collective Russells' lives this past year. For those of you who have read my posts in the past, you know that my wife Tiffany and I are parents of a wonderful, soon to be(January) two year old Duncan. It is with him that I/we have spent most days doing the family thing. He and I spend a lot of time at the beach, even as it cools off. My beach cruiser bike has an I-bert seat on the handlebars that he really enjoys. This seat allows him an un-obstructed view of the world we are cruising. He has really progressed physically, such that I bought "us" a skateboard that he has begun to learn to scoot around on in the street and driveways adjacent to our house. I can not remember what I did before he arrived in our lives. I definitely do not spend as much time idling as I did before. We have become very structured with our schedules as is required when a child jumps in the mix. As for our training and racing, we took the entire year of 2013 off from racing. We are currently slated to race the Oceanside 70.3 triathlon in March of 2014, so we are busy training for that event. We have taken several trips to North Carolina this fall for Tarheel football games, followed by hilly bike rides in the greater Chapel Hill/Carrboro/Hillsborough area. It has been fun to workout with Tiffany again, as this is something we did a lot of before Duncan.

As for me, I hit the 40 year old milestone a few weeks back and I lived to speak of it. I plan on terrorizing the Masters division as best as I can now that I am officially in my 40's. I am following the old "train smarter not harder" gameplan. I am going to strive to keep up with this blog and keep everyone abreast to our goings on. Derek

Off season doldrums

Those of us who play amateur(or higher level) sports competitively do so with passion and emotion.  All of us need a break from time to time to recharge the batteries physically but more importantly emotionally.  The intense desire to train and/or practice frequently, intensely, and passionately has to be there in order to fully achieve one's fitness goals.  Doing the same things day after day gets dull regardless of how successful a result is achieved.
I experienced this dullness in October this year.  I had won my second local triathlon this season, a race I had long wanted to win.  That should have been the fitting end to my season, but instead I chose another race in Maryland to go after.  I enjoy training but unknowingly, I was getting burnt out.  I went to this race, a wet cold affair, and got mild hypothermia during the bike portion.  This was the first time I have ever had to pull out of a race without finishing.  I also strained my right IT band due to fatigue and stiffness from the wet 40 degree temperatures, and a lack of proper gear to stay warm.  I am now, over a month later, trying to figure out next season/year while trying to rehab an overly tight right IT band.  Luckily, I can run with no issues.  Running is something I don't do a lot of during the hotter months, so I am happy to be able to run now that it has cooled off.  I also am very much enjoying playing with my son and spending more time with my wife working on the house and other things we like to do together.  I know that the leg will come around if I follow my own rehab rules.... the doctor becomes the patient.  I am just waiting for that fire to train to re-light and the excitement to return.
I typically need a race on the schedule to get me going again, and as of right now, there is not one of any significance.  I am excited for my wife to get back into competition, something we have always shared.

So, for now, I am rehabbing the leg and working on building some upper body strength to keep my body strong for working on patients.  During the summers, I have let the strength training disappear, but now I am trying to emphasize maintenance of it for the duration.  Being able to provide for my family trumps triathlon success, although working out keeps me sane and fit for work as well.

Sandman Triathlon Victory

Friendly skies and waters greeted us this past Sunday morning for the 2012 Sandman Triathlon.  Steady surf and currents greeted us as we entered the water, which made for a longer swim than advertised... 750m became more of a 1000m swim.  Those who know me can picture the smile on my face after I saw the conditions.  I quickly gapped the group entering the water, using duck diving skills that any surfer or lifeguard knows, and then dropped the proverbial hammer when I got outside the sandbar/breaking waves.  I exited the water with over 90 seconds separating myself from the nearest competitors.  Knowing that running is my weakest discipline of the three, I rode my bike strong and steady to maintain a nice gap on the field, not knowing which of the guys chasing might be a really strong runner.  Turns out this was a good idea, as the second place guy was a fleet footed 6ft 6 monster.  I started the run with a nice margin but when I turned around at the halfway point, I saw him coming after me.  I quickly resolved to try to keep the pace up and then hammer the last mile.  Everything worked out as I came across the finish line with 48 seconds to spare, as the 2012 Sandman winner!  My wife Tiffany and son Duncan were waiting for me at the finish, along with some neighbors who walked down to watch.  It was an awesome feeling to win, as I first did this race in 2004 as a Clydesdale(230+ lbs) and have done it several more times since, improving my finish and fitness each year.  After hugging the family, I was interviewed by the local ABC affiliate for the evening news... link follows http://www.wvec.com/home/Sandman-Triathalon-kicks-off-at-Oceanfront-169976726.html  Support of the race was great, as many local friends lined the course on the bike and run, as well as great volunteers keeping us safe and hydrated.  It was a great way to end a fun summer!

The Lotus Room

Nimmo Wellness is excited to welcome Ginny Decoster and her yoga studio The Lotus Room starting July 1st. Owned and directed by Ginny DeCoster E-RYT200 RYT500, The Lotus Room offers a variety of yoga classes, private instruction, weekend workshops and continued education for teachers with Yoga Alliance.
Drop-In $15 or there is an Intro Special (5 classes for $20). Ginny has created a warm, inviting space that we are all looking forward to enjoying.
Class Schedule starting July 1:
Monday 9:30 Gentle Restorative
Tuesday 9:30 Vinyasa
Wednesday 9:30 Multi Level
Thursday 9:30 Vinyasa
Friday 9:30 Multi Level

Best of Virginia 2012

What a surprise to see my name in Virginia Living magazine's Best of Virginia 2012 awards listing! Thanks to my patients for their votes and support in me as one of Virginia's top three "Best Chiropractors." Check Nimmo Wellness out on page 17, and congratulations to all of the eastern region winners.

Baby Photos etc...

My wife Tiffany and I are pleased to share these photos of our newborn baby boy Duncan Gene... born Tuesday January 31st at 4:46pm. He weighed in at 9lbs 13oz and with his knees bent, measured 22 inches. Check out our family photos from Sincerely Yours Photography that were captured by a close friend of ours, Natalie Bray, a professional photographer.

Resolutions anytime

Resolutions do not only have to occur at the turn of the new year. You can resolve to change your lifestyle or modify your activity level anytime. You can plan to start walking, praying, being nicer to people, or eating better right now... today! Set aside time for those things that require it and/or make an action plan in your head or on paper for how you're going to get rolling on your resolution.
Start off small so as not to burn out or set yourself up for failure, injury, or sickness. Many times, we think we can pick up where we left off years ago. This is generally not so. Building back gradually is a safer and proven way to return to activities without the higher risk of dropping out for various reasons. For example, walking 10-15 minutes a few times a week can create a pattern that can be added to over time. Eating at least one healthy meal a day can begin a cascade of changes in your body and mind. Take small steps before you leap, you'll be better off in the long run.
Stop putting off that which you know will improve your life. Make positive changes today!

Holiday stress? What to do?

Holidays are a tough time of year for most folks, as they try to live up to the commercial/corporate expectations that are so kindly bestowed upon them via assorted media. There is enormous pressure to light up your house so the neighborhood "garden club" approves, to give your kid or significant other a societally acknowledged proper gift. Depending on your role in the family, creating an amazing meal for everyone to enjoy, or vice versa, to stuff yourself to the gills in order to show satisfaction with the prepared meal. I admit that I like all of the not so meaningful stuff that occurs around Christmas and other holiday events. All the stuff reminds me that it is time to rejoice and give thanks, and time to get together with loved ones.

The typical results of holiday stress include weight gain, illness, and depression. People stop doing the normal things that keep them healthy and sane. Exercise routines are forgotten, normal dietary habits fly out the window, and sleep is neglected. Bodies eventually revolt when they are not cared for properly. It is very difficult to keep folks on target with their diets during the holiday season so I attempt to go for two out of three: exercise and sleep. This is not to say that one must keep up their normal workout routine. I try to be realistic and recommend thirty(or more) minutes of moderate exercise at least three(or more) days a week during the holiday season. Moderate exercise is anything that causes you to breathe a little harder than normal, and perhaps break a light sweat midway through. This moderate level and amount of exercise will be very helpful in getting adequate amounts of quality sleep. Exercise and sleep are both very useful in dealing with stress and in the maintenance of our immune system.

For those whose bodies have revolted, it is time to be adjusted by your chiropractor. The chiropractic adjustment is a wonderful tool for stress reduction and for the promotion of healing. When your nervous system operates optimally, your body can most effectively reach its health potential. All your systems, including immune, operate more optimally. Getting adjusted and staying well adjusted is a great way to bring in the New Year!

Merry Christmas and Happy Holidays! Dr. Russell

Race Resume/Highlights

2004 Sandman Sprint 3rd Clydesdale(no swim)
2005 Breezy Point Sprint 1st Clydesdale
2005 Nissan Xterra East Champ 1st Clydesdale
2005 Diamondman Half 2nd Clydesdale 4:56
2006 Disney Half 4:47 qualified for 70.3 Champs
2006 Timberman Half 4:48 1st Clydesdale
2006 Sandman 1st M30-34
2006 Clearwater 70.3 4:36
2007 Sandman 5th overall
2007 Nation's Tri 2:01 5th elite
2008 White Lake Half 4:38
2009 White Lake Half 4:30 10th overall(led off bike into T2)
2010 RnR Arizona Marathon 3:13 qual for Boston
2010 Appalachian Power Sprint 1st overall
2010 Eagleman Half 4:56
2010 Breezy Point 4th overall(led off bike)
2010 Charlottesville Olympic 3rd overall
2010 Sandman 3rd overall(led off bike)
2010 Big Lick Olympic 4th overall(led off bike)
2010 Beach 2 Battleship Half 4:42 1st age group/8th overall
2011 Boston Marathon finisher
2011 Kinetic Half 4:35
2011 Ironman CDA 10:37
2011 Sandman 2nd overall(no swim)
2011 Austin 70.3 4:43... 10 half ironmans all under 5 hours
2012 Virginia Duathlon 2nd Age Group
2012 Rumpass in Bumpass Sprint triathlon 3rd Overall
2012 Kinetic Sprint triathlon 1st age group
2012 Breezy Point Sprint triathlon Overall 1st!!!
2012 Lifetime Fitness Minneapolis Olympic Triathlon 2:09
2012 Allen Stone Run Swim Run 3rd Overall (led swim)
2012 Sandman Triathlon Overall 1st!!! led race wire to wire

Triathlon and baby

Those of you who know me, know that I like to exercise. Specifically, I like to swim, bike and run with an occasional surf outing if the waves are up or if I'm in California with my brother. Lately, many folks in my many life circles have begun to talk of times when my life will no longer be my own, and my time spent exercising will diminish. My life will, like the earth, begin to revolve around a bright object known as "baby." There is not a name yet for this "baby" but it has been determined that it is male and it has large feet like its father.

Baby "Big Foot" Russell at 20 weeks

Kidding aside, I am excited to be a dad and to become wonderful parents with my wife Tiffany. We plan on continuing an active, healthy lifestyle and having any children, we have, be a part of that lifestyle. I grew up with two active parents who taught me that exercise is an essential part of maintaining a positive physical, mental, and emotional well being (YMCA motto I think).

Dr. Russell surfs Croatan with brother Clayton during ECSC.

Often in practice, patients tell me they are too busy to get any physical exercise, due to jobs and more frequently kids. I have read research that kids these days spend countless hours in front of digital babysitters, ie TVs, computers, video games... Those hours are optimal times to get the family outside. Kids and parents alike will benefit from as little as 30 minutes of daily exercise. Walking briskly is sufficient; running is not necessary for everyone. Riding a bike can be even better, for those with joint issues, due to the lack of impact. It is proven that people sleep better after exercising, and their metabolisms and overall body processes normalize. Amazingly, exercise reduces pain in people with osteoarthritis. Exercising can clear the body of many stresses, freeing the mind and reducing the physical effects of stress. Point being, quit making excuses! There are too many positive reasons to get out and do something active. It will be good for you and your kid(s) and will leave a legacy of healthy living for the next generation.

Dr. Derek and his wife Tiffany reveal the gender of the baby to family and friends.

Pregnancy and Death

A morbid title I know, but these are two very real things that any practicing doctor experiences throughout his career. The excitement of patients' pregnancies, and subsequently the miracle of birth. The sadness of loss when a person passes away, whether naturally or tragically. I am a celebrator of life whether the former or the latter. I admit I have never been much of a mourner. I do get sad when memories of a friend, patient and/or loved one pops into my head, but I do not dwell on the loss, rather I try to remember all the good times I spent with that person. As a chiropractor, I would like to think that the care I provided enriched the lives of those patients that are no longer among us. In fact I know it did, and I suppose I get some comfort in that. Maximizing someone's health potential is awesome, especially when I am able to see the lifestyle changes that occur. I've had patients that could not enjoy a night out at dinner and/or the movies due to various reasons... too far to walk, too much stimulus causing severe headaches, no money because of inability to work. Chiropractic care and the body's ability to heal have helped those folks regain their health so that they could once again walk comfortably, live without headaches, or go back to work. It's awesome to be part of that.

I get especially excited about new pregnancies in my practice. I have always loved babies and kids, and now I get to care for them pre and post birth. Caring for expectant mothers is great. With chiropractic care, they are more comfortable and active throughout their pregnancies and typically have easier, shorter labor and delivery. I can't count how many mothers have said they regret not having chiropractic during their first pregnancy. They see how wonderful and different it is being under chiropractic care while pregnant. They even comment on how the unborn baby seems to get excited after a gentle chiropractic adjustment. Newborns are especially fun to work with because their little bodies are just beginning to function on their own. Assisting in keeping their nervous systems functioning at 100% is a joy, as I get calls from parents recalling the miraculous changes that occurred shortly after leaving my practice. Babies that are colicky have become "poop machines" or babies with torticollis are now turning their heads normally to nurse. It's really cool to be a part of that.

Ironman recap

Where the heck is Coeur D'Alene, Idaho? Up by Spokane that is, or in the skinny upper part of its state. Anyway, they had a record snowpack this year so the melting snow/ice provided for a late spring and colder than normal lake temps. Regardless, I had some allergies and numb hands and feet to deal with. I dealt with the former by getting adjusted by a chiro at the expo, upping my water intake, and using some AMA approved "stuff". The air temps were fantastic though, averaging in the mid 70's during our stay, and there isn't much humidity so I was a happy racer.
You begin the swim with 2700 of your closest triathlon friends(100+ of which were pulled out of the water with hypothermia, even with a wetsuit on) and chop your way around 1.2 miles of buoys, which you repeat once after running onto the beach and over a timing mat. I was in a groove on the first lap, swimming 27 minutes relaxed, but got numb and tight on the second lap, swimming 29 minutes, and getting caught by the fastest women's swimmer. Out of the water, the folks were eager to help pull off your wetsuit, however my folks pulled different directions and my hamstring cramped up. I lay there momentarily until it subsided, and then ran off to find my bike gear and get changed.
Onto the bike, I couldn't feel my feet but quickly started tapping out a solid cadence and found a rhythm. I had a great first 56 miles of rollers and hills, coming through in 2:36, but then an IT band issue started to affect my left knee and I was left with one leg to power up the remaining lap's inclines. I chalk this up to not enough massage work, improper gearing, and a need to change my seat tilt a bit, easy to correct. Additionally, for anyone looking to do this race, make sure you have a 39 small chain ring or smaller. I ride a 54/42 crankset, and the 42 is a little too much for these hills, as I was not able to spin comfortably with a 25 rear cassette ring. I finished the second lap in 2:48, which was ok with one climbing leg but not my goal. I did nail my nutrition on the bike so I figured the run would go fine.
The run started out well, finding a comfortable pace of 8:30ish, and continuing to stay hydrated and fed. The gels started to not go down too well, and I hit a GI distress point on the way back to town on the first of two laps. I tried to force the gels down until mile 14, when I had to walk/jog/walk a few miles until I discovered a miraculous thing called Cola. Having lived in Atlanta near the Coca Cola Bottling Company, I am ashamed that it took me so long to drink the famous Cola during my race. The sugar and caffeine picked me up and I flew the last 7-8 miles, finishing in a faster pace than I had gone all day. I passed racer after struggling racer in those last miles to finish in 10:37, which I feel is a respectable beginning to my Ironman experience. My awesome wife Tiffany, of now 5 years, was waiting for me at the finish in the VIP tent, so I was excited to lean on her and tell her how happy I was the day was over and how I would never ever do another Ironman. Two hours later, I was dissecting my race and planning out how I would fix my issues for future Ironman races, c'est la vie pour un Ironman!

Rolling with the punches

If you've read some of my other posts, it is obvious that I am an avid athlete and fitness supporter. Many times, something that occurs in sports or fitness relates perfectly to normal life. That is why so many sports cliches exist and are used for everyday purposes. "Go the distance" or "finish the race" are two used for non-sporting circumstances. My purpose today is to relate goal setting/adjusting from a sports perspective to our everyday lives.
This past weekend, the Breezy Point Triathlon was cancelled due to weather. Many people had trained for this event, as it was a major goal for some to complete a triathlon for the first time. There were some that wanted to set a personal best time. The cancellation was probably a major letdown for all of these folks. There is probably a lot of "what do I do now?" going on. For veteran racers, this has probably happened before where an injury, weather, or life in general has prevented them from doing their goal race. One thing I have learned is that you have to look forward and "roll with the punches." Unless a major injury or health problem has occured/developed, there are many other opportunities to test or prove oneself. Look for another event that is coming soon, as your fitness/health will not deteriorate as long as you maintain it. Secondly, the race/goal event is only part of the experience. The training and fitness/health development is the important part, improving your health and learning your own limits. Focusing on these factors will allow you to move forward positively. We must learn from our past, but not dwell on it. Life is always going to "throw you a curveball" along the way, so learn how to move past these times.
Many patients I work with have had major "curveballs" thrown at them. These negative experiences(job loss, divorce, etc...) tear these folks up both emotionally and physically as the stress mounts. I do my best, as a chiropractor/health care provider, to make them physically comfortable as they are dealing with these life events. I am not a counselor, but I would hope that these people would take time to try to look forward, so they can distance themselves from these negative events. If they continue being caught up in the negative swirl, they will not be able to get healthy, and this is a problem. I try to focus my patients on positive outcomes, helping them find a possible outlet to focus their energies. As I said before, fitness is one of my favorites as great health gains can be achieved through improved fitness. At the same time, exercise is a great stress modulator/mediator.
So try not to let these negative events keep you down, "get back in the game" and find something else positive to focus yourself on.

Protect your ears and feet this summer!

Why does a chiropractor concern himself with ears and feet? Well, I'll tell you.
First, ears are something I see the back of all day as patients lie down on my adjusting table. The ears are one of those areas that people neglect, and I often catch lesions developing early. Many of my patients have had to get early pre-cancerous spots removed and the ears are a frequent removal sight. The ears are hard to see in the mirror because they are on the side of the head, sometimes elsewhere depending on the shape of your dome. Ears stick out even when a hat is worn. Sun hits the ears all the time and due to this, many people will develop skin lesions on the ears over time. Protect yourself all the time, but especially this summer, with a little sunscreen on the ears. Avoid future problems with a little prevention. While you're at it, apply some on your nose and cheekbones if not your whole face. These are areas that are always exposed to harmful rays.
Second, feet are frequent victims of summer abuse as people take off their regular shoes and either don some sandals or go barefoot. I do not have a problem with this, but I do have some suggestions. The feet are typically weak due to a winter of being stuck in supportive shoes. Based on this weakness, spend the first couple of warmer weekends strengthening the feet. Instead of endless hours spent barefoot or in sandals, alternate between supportive footwear and less supportive versions or nothing at all. Lately, sandal manufacturers have stepped up their support technology, so if you can find a nice pair that have some arch support, spend the extra money on those and protect your feet. Going barefoot will strengthen your feet, but start off in shorter spurts so that your feet adapt to not having support versus going a whole weekend without shoes and injuring yourself.
As a chiropractor, I adjust feet and ankles all the time due to biomechanical problems people develop due to injuries, bad shoes, etc... The feet and ankles support the entire body so if they are out of whack, the rest of you will not move normally and problems will occur. So, support your feet and protect them so that the rest of your body will be supported properly and you'll have a great summer.

Time to heal?

This topic is a tough one for many. How long until normal activities are resumed? I care for many athletes and/or physical people that get a lot of enjoyment from their respective activities, whether it be gardening or running. It is very difficult, being an active person, to tell someone that they need to take a break from their favorite physical activity, especially if they earn a living doing it. I have an extremely hard time slowing down when I am personally injured, but one learns after several injuries that it is essential to take time easy or completely off from particular activities to ensure that injuries heal properly. Also, to ensure that new injuries are not created due to compensations created by working around current injuries.

I use a 90 day rule... your body will heal and regenerate tissues over a period of 90 days. There are many stages of healing that occur during this time. The initial period should be a time of zero or low activity, depending on injury severity. Modern rehab protocols are pushing for light activity, soon after injury, to ensure that tissues such as ligaments or muscles heal in a proper alignment. Scar tissue is hard to rid oneself of, especially if it is not in the same alignment as the original fibers it is filling in for. Light activity, depending on the injury, could be as simple as flexing/extending one's knee while lying facing down. As healing begins, activity might progress to easy walking or pedaling a bike. Trying to rush back quickly from injury will only prolong the healing process, which can be very frustrating.

The gist of injury recovery is listen to your health practitioner, give your body to mend, and don't rush the healing process because ample time is needed for your body to recover.

As a chiropractor, I aim to re-align bony joints and restore normal mechanics. By doing this, normal nervous system function is restored to the affected areas so that normal information flow is re-connected allowing the affected areas to heal properly. I also make recommendations for home therapy, such as proper icing and/or compression, stretching and/or strengthening. My recommendations compliment my in office adjustments to ensure your injuries heal properly so that you can come back stronger and more balanced than ever.

Boston Marathon here we come

Some of you may know that Tiffany and I like to run and bike, among other outdoors activities. We ran our first marathon January, 2010 in Arizona. We ran it thinking we might race the Ironman Arizona in November, 2010 so some marathon experience would help. Ironman did not happen, but we both qualified to run the storied Boston Marathon on April 18, 2011. We initially did not plan to run it, but were encouraged by many and guilted by some to sign up and go for it. We do not plan to "race" it, but rather we will run it together and try to take in the history and the sights along the route. Currently, the weather is calling for a 20+ mph tailwind for the race, as it begins outside of and finishes in the downtown. This wind will help blow us along for 26.2 hilly miles. We are excited to fly up as we are staying by the finish line with our good friend Kim C. who recently moved up there for work. We might take in a Red Sox game and we'll definitely try some of the local restaurants. As the qualification standards become more difficult after this year, I am relieved to have been accepted this year. Tiffany had no problem obliterating her standard, whereas I just squeaked by so future participation would be a huge challenge. Hopefully we'll get some good photos, as well as some good stories and observations that we'll be happy to share. Tiffany's one concern is getting some Boston Marathon apparel in royal blue and gold. This year the colors are neon green and black, which she is very unhappy about. Part of her race mantra is it is more fun to look fast than to be fast. I say she accomplishes both.

Ergonomics 101: New seating for Susan!

Susan, our front desk receptionist, is going to be super happy on Monday when she shows up to work and has a fancy ergonomic chair! We picked up a great chair at a great price from the awesome folks at GovSolutions, Inc. today.  If you are a person who would like to maintain ergonomic seating while working at the computer workstation, then you should be considering the following instructions:

• Ensure that your hands, wrists, and forearms are in a row, straight, and almost parallel to the floor.
• Ensure that your head and torso are in-line with head slightly bent forward, facing towards the front, and balanced.
• Ensure that your shoulders are at ease with upper arms hanging normally at the sides of your body.
• Ensure that your elbows are close to your body and bent between 90 and 110 degrees. 
• While leaning back or sitting in a vertical position, ensure that your back is supported fully with firm hold on the lumbosacral area.
• Your seat should be well padded in order to support your hips and thighs.
• Ensure that your knees and hips are in almost the same height with your feet slightly forward.
•  The feet should be either supported by a footrest or should be relaxing on the floor.

Dropping the chair off on the weekend!

Proper seating = healthy spine and nervous system!