15 Jun 10

Parents, Listen Up! School’s Out for Summer!

It’s that time of year everybody! The kids are out of school for a summer of fun; and boy are they looking forward to it! So, as parents we have to be prepared for everything including some common sense advise to give your children.

As we know in today’s push for our children’s better 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 (ACA), 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, especially here in the desert, 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 (street) 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.
Now let’s prepare the kids for a fun, safe and physically active summer in the desert.
Have a question or a comment? I look forward to hearing from you by emailing me at DrChris@dc.rr.com. Until next time, remember… It’s your Health, make it YOUR Priority!

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6 Apr 10

Make Your Walk a Real Workout!

Aerobic exercise must be part of everyone’s workout regimen if you want to be physically fit. Wikipedia.com defines aerobic exercise as “a physical exercise that intends to improve the oxygen system. Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.”
Although there are many ways to achieve aerobic exercise, I thought I would touch on one of the easiest to do… walking. But first we need to understand how we can achieve this; which brings us to our maximum heart rate. Let’s first take a look at “maximum heart rate.” It is defined as the maximal safe heart rate for an individual. The most accurate way of measuring HRmax is via a cardiac stress test. However, a simpler way to estimate an individual’s Maximum Heart Rate, based on age, is the universally used formula: HRmax = 220 – age. So, an approximate maximum heart rate for an individual 40 years of age is: 220 – 40 = 180. Now, let’s apply it to walking:
This walking prescription for aerobic fitness gives you these choices:
High Intensity, Low Frequency: 30 minutes per day 3-4 days per week at 65-75% maximum heart rate.
Moderate Intensity, High Frequency: 30 minutes per day 5-7 days per week at 45-55% maximum heart rate.
High Intensity, High Frequency: 30 minutes per day 5-7 days per week at 65-75% maximum heart rate.
Please note that these calculations are based on averages. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Now that you know your target heart rate, check your heartbeat per minute, bpm, (take your pulse) regularly as you exercise. An easy way to do this is to count your heartbeats (pulse) for 10 seconds using your watch, and then multiply this number by 6 to get your bpm. You can feel your heartbeats in several ways, such as by placing your fingers lightly but firmly over the inside of your wrist or on your neck just below the angle of your jaw. (Be careful not to put too much pressure on the neck; this can slow the heart down and can be dangerous in people with blockages of blood vessels in the neck.) You can also place your palm over your heart and count the number of beats that you feel.
Caution: If you have any questions or concerns about your exercise regimen, including your target heart rate, consult your doctor.

Walking is an excellent way to stay in shape year-round. These basic workouts are convenient, feasible almost anywhere, and require only a good pair of shoes- all you need is a place to go! Depending on the time of year, as well as your fitness goals, you can map out a route to suit your needs. Some things to consider include:
The Scenic Route
Don’t underestimate the motivation of a scenic route. Enjoying your surroundings will make your walk or run more fun, and keep you coming back for more. With the wide variety of walking and hiking trails here in the desert, we have a beautiful backdrop to enjoy while exercising 3 of the 4 seasons per year. In addition, research suggests that simply being outdoors, especially in more “natural” surroundings, has a positive effect on your health. To measure the distance you’ve gone on any route, consider using a pedometer.
Terrain Variety
Keep in mind that the most effective routes for walking/running are those with varied terrain: flat levels for a brisk but steady pace; gentle hills for a challenge; and steep slopes, which are more demanding on the way up and require better balance on the way down. Walking up a hill with 15 percent slope uses about a third more energy than walking on a flat surface, while walking downhill takes about the same energy as walking on level ground– unless the hill is very steep, in which case your muscles must work harder to keep your balance.
Ground Surface
Contact with a poor ground surface is one of the five leading causes of injury for outdoor exercisers. The best surfaces for both walking and running are uniform, cushioned surfaces such as grass or loose granular tracks. Uneven, yielding or sticky surfaces, such as rough stony ground, mud, or sand, take more work and concentration, and will likely slow you down, especially if hidden by grass or other vegetation. Especially if you have bone or joint problems, you’ll want to avoid hard surfaces like asphalt, concrete, and rocky gravel. Minimize your risk of injury by wearing good quality shoes with proper cushioning, support, and traction for those slick spots. Finally, put on those walking shoes, lather with ample amounts of sun screen, grab your water and a cell phone (for emergencies) and I’ll see you on the trails. Happy walking everybody!

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26 Mar 10

Sneakers – Fashion or Function?

For those of us who are sticking to our resolution that we made some three months ago to get into better shape, let’s take a look at a mistake that many of us make when determining what sneakers are right for us. Too many people choose fashion over function when purchasing athletic shoes, not realizing that poor-fitting shoes can lead to pain throughout the body. Because footwear plays such an important role in the function of bones and joints—especially for runners, choosing the right shoe can help prevent pain in your back, hips, knees, and feet.
Unfortunately, there is no such thing as the very best athletic shoe, although the major brands like to tell you differently. Let’s face it… every pair of feet is different, every shoe has different features, and overall comfort is a very personal decision. For this reason, it is recommended that you first determine your foot type: normal, flat, or high-arched.
The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls slightly inward to absorb shock.
Best shoes: Stability shoes with a slightly curved shape.
The Flat Foot
This type of foot has a low arch and leaves a print that looks like the whole sole of the foot. It usually indicates an over-pronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries. This low arch can lead to knee, hip and low back problems if the foot is not supported by the proper shoe. This is a very common cause of many of the problems that patients bring into my office.
Best shoes: Motion-control shoes or high-stability shoes with firm midsoles. These shoes should be fairly resistant to twisting or bending. Stay away from highly cushioned, highly curved shoes, which lack stability features. Also, walking barefoot is a no-no! Too much stress is placed on the joints in the lower half of the body.
The High-Arched Foot
The high-arched foot leaves a print showing a very narrow band—or no band at all—between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber.
Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes, which reduce foot mobility.
Shoe Purchasing Tips
Consider the following tips before you purchase your next pair of athletic shoes:

• Match the shoe to the activity. Select a shoe specific for the sport in which you will participate. Running shoes are primarily made to absorb shock as the heel strikes the ground. In contrast, tennis shoes provide more side-to-side stability. Walking shoes allow the foot to roll and push off naturally during walking, and they usually have a fairly rigid arch, a well-cushioned sole, and a stiff heel support for stability.
• If possible, shop at a specialty store. It’s best to shop at a store that specializes in athletic shoes. Employees at these stores are often trained to recommend a shoe that best matches your foot type and stride pattern.
• Shop late in the day. If possible, shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes.
• Have your feet measured every time. It’s important to have the length and width of both feet measured every time you shop for shoes, since foot size often changes with age and most people have 1 foot that is larger than the other. Also, many podiatrists suggest that you measure your foot while standing in a weight bearing position because the foot elongates and flattens when you stand, affecting the measurement and the fit of the shoe.
• Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.
How Long Do Shoes Last?
Once you have purchased a pair of athletic shoes, don’t run them into the ground. While estimates vary as to when the best time to replace old shoes is, most experts agree that between 300 and 500 miles is optimal. In fact, most shoes should be replaced even before they begin to show signs of moderate wear. Once shoes show wear, especially in the cushioning layer called the midsole, they also begin to lose their shock absorption. Failure to replace worn shoes is a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

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19 Mar 10

Stop Dreaming About Quality Sleep and Do Something!

An old Chinese proverb states, “Only when one cannot sleep does one know how long the night is.” Anyone who’s ever experienced an occasional bout with insomnia—and that’s most of us—can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep. Sleep is critical to good health and functioning, so lack of it is a serious matter. Through it, our bodies recharge and renew for the next day’s challenges.
Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best. A mattress, for instance, should support the body’s weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter.

There are a wide variety of sleep preferences and no “one” single mattress is the best. But regardless of whether you like your mattress firm or soft, give it a good trial run before you buy. How can one sit on a bed for 1-2 minutes in a store and decide if they will be comfortable spending one- third of your life for the next ten years on that mattress? I recommend that you take advantage of the trial period if it is offered by the seller. Take it home and use it! At the very least, you should lie on the mattress for up to 10 minutes to get an idea if it is for you.
Here are a few useful facts about your mattress:
• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support that you need.
• If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for “routine” sleeping.
• Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It’s also good to rotate the mattress frame every so often to reduce wear and tear.
• If you’re waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
• Be aware that changes in your life can signal the need for a new mattress. For example, if you’ve lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it’s time to find a new mattress that will accommodate those changes and help you sleep more soundly.
• If you’re not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it – usually available at mattress and bedding stores.
Next, pillow talk…
After investing in a quality mattress, don’t forget to choose an equally supportive pillow, advises Peter Mckay, DC, who is in private practice in San Diego and also works as a consultant for Innovative Choices, the maker of the Therapeutica Pillow, “People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn’t support their head and neck properly,” he observes. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. “[The sections] move together and should be supported together.”
• When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
• Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.
• If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow.
• There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.
(Information for this article was provided by the American Chiropractic Association)
Well, I hope this answers questions that I have patients ask me about regularly. I encourage your questions and comments and can be reached at: DrChris@dc.rr.com. Remember, it’s your life, make it YOUR priority!

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4 Mar 10

BMI – What’s your Number?

Body Mass Index (BMI) is the new buzz phrase around the gym these days. What is it, and what is mine? First, let’s get an understanding of the term. BMI is a number that is calculated from a person’s weight and height, and is an inexpensive indicator of body fat for most individuals. It’s fairly reliable and is used as a screening tool to identify possible weight problem in adults, and it allows us to compare our weight status with the general population. It is an inexpensive tool (merely a calculation); however there are many variables that one must take into consideration after making the calculation. The calculator for determining your BMI using pounds and inches can be found on this page.
Okay, you determined your BMI, now what does that mean? Here are the status weight categories with BMI ranges for adults 20 years old and older:
BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese
Now, how reliable is the index and what can we take away from its calculation? There is a strong correlation between body fatness and your BMI, but it does vary by sex, race and age. There are variations. For example, women tend to carry more body fat than men; older individuals (on average) have more body fat than younger adults; highly trained athletes have more muscle mass (higher weight) than the average person. In addition, I have said nothing about children. As I said, the above calculation is useful for adults 20 years old and older. For both children and teens BMI is both age and sex specific, taking into consideration body types. We know that the amount of body fat changes with a young person’s age, and the amount also differs between males and females.
Why did I ask you to perform this calculation? I want you to start thinking about your health status before it’s too late. If you are in the Normal range, good job and keep it up. If you are at the high end of the BMI, you need to do some soul searching and think about a number of things. Namely, here are just a few of the negative consequences of being overweight and obese: high blood pressure; heart disease; high cholesterol; stroke; Type II diabetes.
So, after you make your calculation, you need to remember that the BMI is merely one factor that is considered when you ask if you are at risk for disease. There many others that I will discuss in a future post. Next week I would like to make a challenge to everyone. There is going to be an unveiling of a Desert wide initiative, “The Healthy Living Challenge,” that I will talk about and ask that you join me by participating.
I welcome your comments and you input for future posts by contacting me via this site or via email at DrChris@dc.rr.com. Remember it’s your life, make it YOUR priority!
Chris Rapoff, DC
Additional information is available and the source for this article can be found at www.cdc.gov.

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18 Feb 10

Can We Sustain?

Hello bloggers and readers. Last year in the State of the City (Palm Springs) address presented by Mayor Steve Pougnet, Mayor Pougnet offered a Wellness Challenge to the Valley residents. This Challenge will be part of the new Sustainability Commission’s agenda in the near future. Why that commission? One definition of the word is “to prolong” so let’s address “prolonging life!” More on this in the near future…
The 2010 Governor’s Fitness Challenge for California schools is in full swing with over 297,000 participants this year. Our valley schools are competing directly with one another bragging rights in the competition, and the program continues through the end of the school year. Not to be overshadowed, the employees of the Palm Springs Unified School District are competing with one another in a “Lighten Up” weight loss program modeled after the popular TV reality show “The Biggest Loser.” Last semester they shed 1500 pounds collectively. This program helps to serve as a model for a healthy living lifestyle for the students.
These are just a few examples of our community taking a proactive role in fitness via challenges. In future articles, I will be providing information promoting healthy lifestyles through fitness, nutrition and common sense information that I hope you will find valuable. In addition, there will be a listing of upcoming events that I feel are important to our “sustainability,” including walks, rides, hikes, health fairs, etc.
So, here is my challenge to you – Let’s take this journey together and take a look at what we eat, what we do, what we should do, make the appropriate changes in our live to be more personally sustainable! Let’s get up, get out and shape up!
Remember, it’s your life, make it YOUR priority,
Chris Rapoff, DC

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19 Jan 10

What is a Subluxation?

 Maybe you’ve never heard of subluxations.  That’s OK.  There probably was a time when you’d never heard of AIDS or Alzheimer’s.    You have more than 200 bones in your body.  Whenever two bones come together at a joint, there can be movement.  Since joints in your spine as so close to your spinal cord and nerve roots, too much or too little joint motion can have serious effects.

 If spinal bones get “stuck” and don’t move right, they can irritate or chafe delicate nerves.  If a joint moves too much, spinal bones can press against adjacent nerve tissue.  This can interfere with the vital “life force” transmitted over your nervous system that helps keep your brain in touch with your body.

 The result is the vertebral subluxation complex, or more simply, a subluxation.   More than bones and nerves are involved.  Muscles can become too tight or too weak.  Discs, ligaments and other connective tissues can become inflamed.  Bone spurs and arthritic degeneration can set in.

 Subluxations are serious!   However, the most important aspect of a subluxation is its effect on your nervous system.  Compromising the way your nervous system controls and regulates your body can have grave consequences.  Distorted communications between your brain and your body can cause all kids of health problems beyond just headaches and backaches.

 A few questions that have come to me in the past may be able to help you understand subluxations.  

 How do you get subluxations?

 There are three basic causes of subluxations.  Physical causes include slips and falls, accidents, repetitive motions and improper lifting.  Stress, anger and fear are examples of emotional causes of subluxations.  Alcohol, drugs, pollution and poor diet can be chemical causes of subluxations.

 How do I know if I have a subluxation?

 You can have subluxations and not even know it.  Like tooth decay or cancer, subluxations can be present before any warning signs appear.  The results of a thorough examination can show the location and severity of subluxations you may have.

 Can subluxations clear up on their own?

 Sometimes.  Today’s hectic lifestyles are a constant source of subluxations.  Fortunately, our bodies have the ability to self-correct many of these minor problems as we bend and stretch, or when we sleep at night.  When subluxations don’t resolve, you need a chiropractic doctor!

 Can children get subluxations?

 Your first subluxation probably occurred from the birth process.  Even “modern” childbirth methods can put tremendous pressure on an infant’s spine.  Poor appetite, unexplained crying and sleeplessness can be signs of spinal subluxations.

 Remember, your chiropractic doctor is the only licensed health care professional dedicated to the detection, reduction and prevention of spinal subluxations.  You’re in good hands!

 Your partner in health,

 Chris Rapoff, D.C.


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11 Jan 10

Neck Pain

Dr. Rapoff

What Causes Neck Pain?

Your neck is the most vulnerable part of your spine.  Not only does it support your 10 to 12 pound head, maintain a gentle forward curve, and permit head rotation, but it must also allow the free flow of nerve impulses to the head, face, hands and the rest of your body.  Besides discomfort and annoyance, chronic neck pain is a sign that something is wrong.

Many everyday things can cause neck pain, such as watching TV, using your computer, reading a book or falling asleep in a chair or on an airplane.  The temporary pain that results can resolve on its own, especially when the offending activity is discontinued.  When it doesn’t, a more serious underlying problem may be indicated.

A thorough examination can determine if you’re a good candidate for chiropractic care.  These tests may involve your ability to turn and bend.  Muscle tone of the supporting muscles in the neck may be tested.  Diagnostic imaging to reveal the underlying structure of the spine may be requested.  These and other tests are designed to identify the cause and location of your neck pain.

The most common cause of neck pain is functional distortions in the spine resulting from vertebral subluxations.  These subluxations are seen in cases of reverse cervical curve, whiplash and joint instability.  The body responds by tightening muscles in the neck, “splinting” the joint to protect it from further insult.  Chiropractic care can help.

Most of the pain-sensing nerves in the neck are located in the pairs of facet joints on the back side of each vertebra.  These smooth, interlocking surfaces allow you to rotate your head and bend your head up and down.  If these joints become locked or fixated, neck pain can result.  Chiropractic care can help restore proper joint motion.

A more difficult problem to correct is the degenerative changes that result from neglect.  Years of uncorrected spinal problems can cause bone spurs, disc thinning and other forms of spinal decay.  These types of problems respond more slowly, and some type of on-going supportive chiropractic care may be necessary.

Our response to stress is another common cause of neck pain.  Deadlines, Rush-hour traffic, over-commitments, work pressures, family obligations, etc.

Ever meet someone who was a “pain in the neck”?  Each of us is susceptible to our body’s unconscious response to people and circumstances.  These perceptions can show up as episodes of neck pain.

If the weakest link in our bodies is our neck, stress shows up there.  While chiropractic care cannot reduce the stress of your busy life, it can help improve your ability to handle and tolerate it.  Without drugs or surgery!

Yours in Health,

Chris Rapoff, DC

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