Exercise, Trigger Points, and Muscle Pain

Muscles control all movement. Every finger movement to eye blink to cough to toe wiggle to getting up from a chair to getting out of a car to, well, you name the movement, is controlled by muscle.

And usually tens to hundreds of muscles to control even the smallest of movements.

Every movement consists of thousands to millions of neurons firing all throughout the brain and the spine and the central nervous system to the peripheral nervous system, controlling hundreds of muscles that are contracting and relaxing to allow the movement, akin to a symphony of firings throughout the nervous system.

All of this just to control scratching your nose. Continue reading Exercise, Trigger Points, and Muscle Pain

Avoid Holiday Weight Gain

The holiday season is upon us, and that means more eating, drinking, and being merry. All of this extra merriment can make it hard to stick with your regular exercise and eating routines. It can be hard to stick with any routine with all of the parting and shopping.

My business always picks up during the holiday season due to everyone hurting themselves from getting all stressed out from doing to much.

If you are trying to eat healthy or follow a diet plan, it can be extremely difficult, if not impossible, to stick with. There can be temptations around every corner. From the treats at the receptionists desk, to the snacks in the office kitchen, to the cookies at home, we are surrounded by treats and temptation. Continue reading Avoid Holiday Weight Gain

Trigger Points, Exercise, and Joint Health

 

Everyone has muscles. Every second that you breathe, you use your muscles.

Anything that moves in your body is moved by muscles. When you breathe, your diaphragm and intercostal muscles relax to allow extra space in your torso for the air that fills your lungs. These same muscles contract to push the air out of your lungs.

You don’t have to think about moving these muscles because they are controlled by your autonomic nervous system. This is the opposite of the muscles that you control.

These are just some of the muscles that you use without thinking about them. The gluteal muscles in your hips and pelvis are contracting and relaxing constantly to keep you sitting and walking upright.

Since you use these muscles so much without even thinking about it, they can get injured easily. Continue reading Trigger Points, Exercise, and Joint Health

Exercise, Nutrition and Fear Mongering

It is easy to scare people with the unknown. Even if you have training in exercise or nutrition they can be confusing, intimidating, and create a sense of the unknown.

To complicate matters, there are many charletans and snake oil salesmen who create misinformation to sell people their usually worthless, products.

I warn my patients that if it sounds too good to be true then it usually is. “If you avoid this one evil ingredient or spice or food particle, then you will get rid of all of your health ills and live a long, active life.” That’s generally the gist of their sales pitch. Continue reading Exercise, Nutrition and Fear Mongering

Does Exercise Have To Be Tough?

This is a common question that I hear from patients of mine.

It is a common topic of discussion with friends of mine who are in the exercise profession, and with patients of mine.

At times it seems that people are looking for permission to not beat themselves up. They need the reassurance that it is alright to go easy.

I am here to tell you that the older you get, the less appropriate it is to go hard and beat yourself up with exercise. Why wreck your already irritated joints trying to “get into shape”. Continue reading Does Exercise Have To Be Tough?

Too Much Exercise Can Be A Bad Thing

dumbell

Exercise is so good and healthy for us. The general thought is the more you do of it, the better it will be for you.

Turns out that exercise is like almost everything else in life. In moderation, exercise is great thing. But too much of it can be bad for you, in a few ways.

One of the hardest parts about sticking with an exercise routine is avoiding injuries. I read a study out of Sweden that concluded that 90% of all people who start a new exercise routine quit within 2 months, due to pain. Pain is usually due to injury. Continue reading Too Much Exercise Can Be A Bad Thing

Losing 3500 Calories Does Not Equal 1 Pound

food pyramid

Just like one calorie does not equal another calorie, losing 3,500 calories does not equal to losing a pound.

A calorie of broccoli is not the same as a calorie of potato chips. The calorie of broccoli is more nutritious; it has more vitamins and minerals and nutrients than the calorie of potato chips.

You can survive longer on broccoli than you can on potato chips. Continue reading Losing 3500 Calories Does Not Equal 1 Pound

How To Treat Muscle and Pain From Exercising

It is no secret that exercising is one of the best things that you can do for your body, hands down.

Regular exercising will reduce your dependence on your doctor and the over burdened health care system.

Regular exercising will keep you looking and feeling like you are 10-20 years younger.

Regular exercising, if done in the right way, will reduce your aches and pains and prevent them from progressing and getting worse as you age.

Along with all of these benefits, exercising can cause some irritation. The way that exercise makes you stronger is that when you exercise, you tear muscle fibers. These torn muscle fibers then repair themselves stronger and bigger than what they were prior to the workout. Continue reading How To Treat Muscle and Pain From Exercising

How Much Should You Exercise?

With so much information out there on exercise, most of it contradictory, how can you know the correct amount of exercise for yourself?

How much exercise you require might be different then the person next to you who is the same age and shape. The right amount of exercise is dependent on so many variables.

It depends on your past medical history (do you have heart disease? High blood pressure? History of thrombosis or embolism?). It also depends on your past injuries (do you have a bad shoulder from playing football when you were younger? Do you have a bad hip from falling too many times while cheerleading?). Continue reading How Much Should You Exercise?

Exercise and Brain Health part 3

Exercise is an amazing thing. Studies keep coming out that discover new ways that exercise benefits our bodies, and more recently, our minds.

Exercise will keep our brain healthy. Exercise will improve brain function. Exercise increases blood flow to the brain, which results in more oxygen to the brain. Increased oxygen to the brain perks you up and increases alertness. The main purpose of yawning is to increase oxygen in the brain. Continue reading Exercise and Brain Health part 3