Keeping Young Athletes Fit & Healthy

In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning needed for preventing injuries on and off the playing field.

“The majority, if not all, sports are good, provided that the child prepares appropriately,” says Dr. Timothy Ray, a member of the American Chiropractic Association’s Council on Sports Injuries and Physical Fitness. “Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.”

Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.

“Proper warm up, stretching and strength-training exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury,” says Dr. Steve Horwitz, an ACA member from Silver Spring, Md., and former member of the U.S. Summer Olympic medical team. “Parents need to work with their kids and make sure they receive the proper sports training.”

“Young athletes should begin with a slow jog as a general warm-up, followed by a sport-specific warm-up. They should then stretch all the major muscle groups,” says Dr. Horwitz. “Kids need to be instructed in appropriate exercises for each sport to prevent injuries.”

Proper nutrition and hydration are also extremely vital. “While an ordinary person may need to drink eight to 10 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal two to four hours before a practice or a game and another within one to two hours after a game or practice allows for proper replenishment and refuels the body,” adds Dr. Horwitz.

Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.

Encourage your child to:
•Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.

•Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.

•Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.

•Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.

•Drink milk. Make sure your child has enough calcium included in his/her diet. For children over 2 years of age, ACA recommends 1 percent or skim milk rather than whole milk. Milk is essential for healthy bones and reduces the risk of joint and muscle related injuries.

•Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.

•Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.

•Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.

•Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.

•Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition and injury prevention to young athletes.-Courtesy of the American Chiropractic Association.

Back to School doesn't have to mean a Bad Back in School

Backpack Misuse Leads to Chronic Back Pain, Doctors of Chiropractic Say
Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor, according to the American Chiropractic Association (ACA). In fact, the U.S. Consumer Product Safety Commission reports that backpack-related injuries sent more than 7,000 people to the emergency room in 2001 alone.

"In my own practice, I have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain," said Dr. Scott Bautch, a member of the ACA's Council on Occupational Health. "The first question I ask these patients is, 'Do you carry a backpack to school?' Almost always, the answer is 'yes.'"

This new back pain trend among youngsters isn't surprising when you consider the disproportionate amounts of weight they carry in their backpacks - often slung over just one shoulder. According to Dr. Bautch, a recent study conducted in Italy found that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.

According to Dr. Bautch, preliminary results of studies being conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself. "The question that needs to be addressed next is, 'Does it ever return to normal?'" Dr. Bautch added.

The results of these types of studies are especially important as more and more school districts - many of them in urban areas - remove lockers from the premises, forcing students to carry their books with them all day long.

The problem has become so widespread, in fact, that the California State Assembly passed legislation that would force school districts to develop ways of reducing the weight of students' backpacks. Similar legislation is being considered in New Jersey as well. The ACA believes that limiting the backpack's weight to no more than 10 percent of the child's body weight and urging the use of ergonomically correct backpacks are possible solutions.

What Can You Do?
The ACA offers the following tips to help prevent the needless pain that backpack misuse could cause the students in your household.
•Make sure your child's backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.
•The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
•A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back.
•Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.
•Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
•Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child's shoulders.
•The shoulder straps should be adjustable so the backpack can be fitted to your child's body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
•If the backpack is still too heavy, talk to your child's teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.
•Although the use of rollerpacks - or backpacks on wheels - has become popular in recent years, the ACA is now recommending that they be used cautiously and on a limited basis by only those students who are not physically able to carry a backpack. Some school districts have begun banning the use of rollerpacks because they clutter hallways, resulting in dangerous trips and falls.
Chiropractic Care Can Help...
If you or your child experiences any pain or discomfort resulting from backpack use, call your doctor of chiropractic. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children. In addition, doctors of chiropractic can also prescribe exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits

Are You Board?

I have been board the last two weeks. No, don't bother to check my spelling, I don't mean BORED, I mean BOARD. The first board is a Stand-Up Surfboard. Popularly known as SUP, Stand-Up Paddling, Dixie and I spotted them most recently while competing in the Chattahoochee Back to River Race last month. Intrigued, we found out about a SUP race and demo event organized by the Atlanta Chapter of the Surfrider Foundation. We traveled to the Clarks Bridge Olympic Rowing Center on Lake Lanier and tried out some SUP boards. Imagine trying to stand up on the deck of your kayak and propel yourself with a giant canoe paddle. A little shaky at first, but once you get the hang of it, you can cruise around without much trouble. The motorboat wakes added some excitement.

Wow, board again. This time it is at Wrightsville Beach, North Carolina. Dixie thrilled me with a two hour surfing lesson for my birthday (October 10), which I got to redeem over the July 4th holiday. The waves were rolling in 3-4 feet and the water temperature was just shy of bathtub. With the help of Ben, my surfing instructor, I caught a good number of waves on a 9.5 foot soft top board. Whether you are surfing a longboard, boogie board or just body surfing, there is nothing like the feel of being lifted up by the force of the ocean.
What begins as a bit of fear gives way to exhilaration. It is what makes surfers return to the ocean again and again.

Both sports are great bodybuilders. Look at the physique of most professional surfers, and you will see that they have good core strength and development of their upper and lower bodies. Balance, grace and a bit of a dare devil attitude tempered by a healthy respect for Mother Nature. So slap on the sunscreen and get BOARD this summer.

Joy and Sorrow

Then a woman said, "Speak to us of Joy and Sorrow.

And he answered: Your joy is your sorrow unmasked. And the selfsame well from which your laughter rises was oftentimes filled with your tears.

And how else can it be?

The deeper that sorrow carves into your being, the more joy you can contain.

Is not the cup that holds your wine the very cup that was burned in the potter's oven?

And is not the lute that soothes your spirit, the very wood that was hollowed with knives?

When you are joyous, look deep into your heart and you shall find it is only that which has given you sorrow that is giving you joy.

When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.

Some of you say, "Joy is greater than sorrow," and others say, "Nay, sorrow is the greater."

But I say onto you, they are inseparable.

Together they come, and when one sits alone with you at your board, remember that the other is asleep upon your bed.

Verily you are suspended like scales between your sorrow and your joy.

Only when you are empty are you at standstill and balanced.

When the treasure-keeper lifts you to weigh his gold and his silver, needs must your joy or your sorrow rise or fall.- Kahlil Gibran from his masterpiece, THE PROPHET.

The Gal with the Broken Smile

My daughter Lexi was the type of gal who once she set her mind to accomplish something, never gave up. An admirable characteristic for a young woman making her way in the world. It helped her accomplish good grades, get challenging jobs, transfer to UGA, befriend a diverse group of friends and travel the world. Her CAN DO attitude that allowed her to pursue many of her life's dreams ultimately resulted in cutting her life short. She suffered an acute manic episode in November 2010 followed by a fall into the depths of depression from which she never recovered. Despite a nurturing home environment, psychotherapy and alternative care her depression made life for her ultimately unbearable. Rather than focus on how to lift herself up from her sorrow, she focused on how to relieve her suffering as quickly and as permanently as possible.

My goal is not to dwell on her loss, but to shed light on how we can help avoid crisis. The July 2011 issue of COSMOPOLITAN Magazine includes these tips for suicide prevention.

According to the American Foundation for Suicide Prevention her are steps to take when you or a friend seem troubled.

WHEN YOU'RE WORRIED ABOUT A FRIEND

Say You're Concerned- When you're alone, tell her, " I'm worried because you seem disconnected. Please tell me what's going on." Knowing you care can convince her to open up.

Offer To Get Her Help- It's often tough for a suicidal person to take that first step to seeing a professional. Gather the names of local psychologists gets the ball rolling.

Follow Up- Call her a day later to see how she is and if you can help. Should she brush you off, say "If anything happened to you, I'd be devastated." Hearing that may make all the difference.

Enter Emergency Mode- If she admits she wants to end it all or jokes that her life is worthless, call 911, take her to Emergency Room, or contact her family.

WHEN IT'S YOU WHO FEELS DOWN

Don't Remain Isolated- Approach a trusted friend or family member, and tell him or her how you've been feeling. You may try to talk yourself out of interactions like these by assuming that you're a burden to them or they don't care, but your thinking may be skewed right now.

Note How Long You've Been This Way- If you feel sad, empty, or hopeless and these emotions don't lift after two weeks, seek out a counselor. Also, steer clear of alcohol or drugs-they can darken your thoughts and make you feel more despondent.

Make The Call That Could Save Your Life- Should you feel any impulse to harm yourself, call 911 and let the operator know you need help, head to the ER, or dial the National Suicide Prevention Lifeline at 1-800-273-TALK.

Chiropractic Storm Relief

It was a gorgeous Sunday afternoon, quite different from the day that tornadoes stormed through Georgia and Alabama.
Massage therapist Theresia Greer and I exchanged chiropractic and massage services (along with homemade cookies and Jana water) for donations to the American Red Cross Storm Relief. We had a booth at the Roswell Cycling Festival on Canton Street where we worked on necks, backs, legs, knees and feet of cyclists, vendors and spectators. We raised over $100 and spread the good will of chiropractic across the land. If you didn't have an opportunity to participate in the Mayor's Ride, test out the mountain bike trails or watch the Criterion Races, make sure you put the first Sunday in May on your calendar for next year.

Pull Weeds, Not Your Back

Pull Your Weeds, Not Your Back, When Gardening
As springtime approaches, weather warms up and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity," said Dr. Scott Bautch of the American Chiropractic Association's (ACA) Council on Occupational Health. "Performing simple stretches during these periods will help alleviate injuries, pain and stiffness."

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches
Before stretching for any activity, breathe in and out, slowly and rythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful. o While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.
Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

When the Bulbs Are Planted...
If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.

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