“I mean-it hurts after a workout!  That can’t be good can it?”

Understand this- It is normal to experience this pain or hurt after a workout.  This pain is referred to as DOMS or Delayed Onset Muscle Soreness.  DOMS often comes 24-48 hrs after a training session and is thought to arise from an increase in chemical mediators (bradykinins, prostaglandins) post workout.     It is part of the adaptation process of training as muscle fibers are microscopically torn, increasing these chemical mediators which leads to the pain.  Over time, the body adapts, laying down more muscle fibers, and you get the results you want.

“Ok, so I hurt the next day after a workout- this is normal.  How do I know if I’m doing to much damage or harming myself in a training session?”

This can get challenging for anyone, especially for the gym or boot camp newbie.  While training, whether it be doing sprints or bicep curls, you will feel a “burn” or an uncomfortable feeling in the legs or biceps.  Again, like DOMS this is normal and part of the training process.  What is not normal is to have a new feeling, a new pain, a sharp sensation, something that doesn’t quite feel right.  This is where you may actually be doing some harm.

This becomes decision time:  Do I put the weight back on the rack or keep pushing on and chance injury?  Do I listen to my body and forget the  next set of sprints or push on?    While this sounds simple, it is not always easy to tell what to do.  Those more experienced training hard are able to differentiate this “something’s not right” feeling easier than rookies.  That said,  more experienced exercisers are also more likely to “push through” and ” I’ll be fine”.  The gym rookie on the other hand, often will not push hard enough, yielding a very small training effect.

I’ve seen trainers at the gym pushing their clients hard, which is good.  But on other occasions I’ve also heard clients complaining, that something doesn’t feel right- yet they are still ordered to push through.  I’ve seen countless people crank out an extra rep, an extra set, only to tweak something and be up on the shelf for weeks, even months.  The number one cause of pectoral (chest) muscle tears after all is overtraining.

We need to learn to differentiate between being a wimp, and actually hurting yourself.   Sometimes it will hurt while training, and the next day, (and day after if it’s a really good session).  This is good.  This is where you get stronger, faster, leaner, put on more mass and drop more fat.

However, what is not good, is while training, you feel something that’s not quite right, something that’s different, unusual, a different pain, a sharp pain.  This is when its time to stop.

Unfortunately, the lines between the two often get blurred, especially for the more experienced.  Bottom line- listen to your body- it knows best!

Dr. G

So for the best (read safest) exercises for the core, I thought I would defer to the world’s leader in lumbar spine biomechanics, who hails from the University of Waterloo,  Stu McGill.

Check these out let me know what you think..

Dr. G

Check this out.  Its a huge story.

Chiropractic works.  Simply put.  Many Sporting greats from Lance Armstrong ( who stated his chiropractor was instrumental in his 7 tour de france victories), Evander Holyfield, Joe Montana, to the entire Buffalo Bandits lacrosse team that I personally worked with, and now Sidney Crosby are using chiropractic to not only get well, but stay well.

Check out the story here.

http://www2.macleans.ca/2011/11/03/rebuilding-crosby’s-brain/

Until the next time, take care.

Dr. G

6 simple Tips to avoid a cold and flu this season

1. Get adjusted regularly.

Consider this:  In the 1918 flu epidemic, chiropractors had incredible results dealing with the epidemic:

MEDICAL TREATMENT = 950 dead per 10,000
CHIROPRACTIC CARE = 25 deaths per 10,000

These numbers are backed by facts collected in New York City. In the 1918-1919 flu pandemic, 950 people died out of every 10,000 cases medically treated, while in the same epidemic patients using natural methods which included chiropractic care – only 25 patients died of influenza out of every 10,000 cases.

CHIROPRACTORS SAVE 208 LOST MEDICAL CASES

In Oklahoma, chiropractors treated 3,490 cases of influenza with only 7 deaths. Even better, the record shows that in 233 cases where medical doctors had given up, chiropractic care was able to save all but 25 of these people. All but 25 – and this in cases where the doctor had already given up – amazing!

MEDICAL DOCTORS: 1 death per 15 patients
CHIROPRACTORS: 1 death in just 789 patients

In the state of Iowa,medical doctors treated 93,590 patients, with 6,116 deaths – a loss of one patient out of every 15. In the same state, excluding Davenport, 4,735 patients were treated by chiropractors with a loss of only 6 cases – a loss of one patient out of every 789.

Why?  When you get adjusted in stimulates the nervous system to promote a healing effect.  The chief of cancer prevention at New York’s Preventative Medicine Institute found that people who received regular chiropractic care over a five-year period had a 200% greater immune competence than those who had not received chiropractic care.  The chiropractic group showed a 400% greater immune competence than people with cancer and other serious diseases.

It’s simple, get adjusted regularly

2. Use vitamin D

vitamin D is key for your immune system.  If you aren’t getting 15 minutes a day of sun, you likely aren;t getting enough..  Supplement with 5000iu a day for maintenance- 10,000iu when sick..    for more detailed information see Mercola:

http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx

3. Use Vitamin C

A powerful antioxidant, take 3000mg daily for optimal immune function.  Best to take this amount throughout the day, as the body only absorbs so much at a time

4. Wash your hands regularly

One of the best all time methods of warding off a cold or flu virus, as viruses often gain entry from infected hands touching eyes, or ears   You do not need to use antibacterial soap to achieve this result either, plan old hand soap works fine.

5. Decrease Sugar and Stress

Both in high amounts decrease the immune system.  Avoid high stress and or mitigate your stress levels.

6. Use Oil of Oregano

While this stuff tastes like death- it works.  A powerful antimicrobial, and antiviral agent- this product helps chase colds and flus away.

Something I’m a big believer is attitude.   Optimists heal faster, get sick less often and on average live 7.1 years longer than do pessimists.  Positive attitude goes a long way in life.  When you get your adjustment at the office- you are removing interference from the nervous system allowing the brain to be able to properly communicate with the rest of your body – A HUGE healing effect!  Ask yourself, are you excited to get adjusted at your next appointment, or are you just going through the motions?

I think Deepak Chopra sums it up the best;   “It’s not so much the event, but the meaning we give to the event, which becomes the event.”

I want to share something incredible with you.   Check this out.