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Michigan Sports and Spine

Michigan Sports and Spine Blog

Recent blog posts

Sweating means you’re burning tons of calories, right? Wrong!

The rate at which you sweat and the amount you sweat depends on several factors outside of your actual workout, such as fitness level, air temperature and humidity. Typically, people who are fit tend to sweat quickly because their body systems are more efficient at cooling down.

Are You Working Out Properly? Proper Ways to Workout, cartoon

 

 

Check with Michigan Sports & Spine Center, or your primary care physician before starting an exercise regimen. There are exercises for every health condition, however it’s a smart idea to know what to avoid. It’s important to remember, exercising should make you feel healthy and good in your own body, not hurt you!

One of the key elements to a good, successful workout is properly warming up and cooling down.

Are You Working Out Properly? Proper Ways to Workout, warmups

 

  • Start your workout with a warm up, not by stretching. Warming up gets you moving, it warms the body up and gets the heart rate going. Stretch only after warming up or exercising.
  • Warm-ups and cool-downs typically involve doing your exercise at a slower pace and reduced intensity.
  • Stretch again at the end of your workout. Stretching at the end relaxes your muscles, reduces soreness and keeps the muscles flexibility.
  • Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.
  • Yes, we understand that this may add a few minutes to your regiment, however this also may reduce stress on your heart and other muscles.

Are You Working Out Properly? Proper Ways to Workout, stretching

 

We offer more helpful tips on the proper ways to workout…

  • Try aerobic exercises like jumping rope, swimming, jogging or biking.
  • Try anaerobic exercises like running, lifting weights or doing burpees.
  • Exercise your core with crunches, planks or sit-ups.
  • Remember, it’s impossible to target exercise in order to lose fat in a particular area of the body. If your goal is to reduce belly flab, thighs, wherever, you will need to lose fat over the entire body. However, paired with strength building and muscle toning in the specific area will improve that area best.
  • Consistency is another key element to your workout regime. Don’t expect results over night, and don’t expect your results to stick around if you stop working out. Workout several times a week and keep it up if you want to stay fit and healthy.
  • Don’t push yourself too hard. Try to increase the difficulty of your workout after about two weeks of exercising.
  • Engage your core during every exercise. Most exercises involve your core in some capacity – and even more if you remember to squeeze it. You burn more calories when you work larger muscle groups (abs, back) than smaller muscles (biceps). To max out, engage all these groups at once – and try some moves that involve rotation, like plank twists.

Listen to Inside Sports Medicine on 97.1 The Ticket this Sunday, October 22 and hear more about the proper tactics to working out.

Are You Working Out Properly? Proper Ways to Workout, exercise

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: wikiHow, WebMD, Fitness Magazine

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Are all physical therapists the same? Do they do the same things?

When you experience a pain, injury, loss of range of motion or strength, you may need to see a skilled physical therapist, or PT. Your physician may prescribe physical therapy, however many states allow direct access to a physical therapist without a referral.

Are All Physical Therapists Created Equally? physical therapy

 

Not all physical therapists are the same. The right PT will motivate you and ensure that you do the correct things in order to get you back to your optimal level of mobility. It’s crucial that Michigan Sports & Spine Center or another specialist assist you in finding the proper physical therapist for you.

 

Finding a Specialist

Typically physical therapists specialize in treating specific areas of the body, like the knee, back, shoulder, neck, or they may concentrate on sports injuries, stroke rehabilitation, or one of the many other areas of physical therapy. PA’s may also be certified by the American Board of Physical Therapy Specialties in eight specialty areas of physical therapy: sports, pediatrics, orthopedics, neurology, women’s health, cardiopulmonary, geriatrics and clinical electrophysiology.

 

Before Your Visit

It’s important to be prepared, prior to your first physical therapy visit make sure to go through a preparation list:

  • create a list of questions you have for your PA
  • write down all of your symptoms, is the pain more prevalent at certain times of the day or after performing certain activities?
  • write down key information about your medical history, any medications your taking

 

What To Expect

Your physical therapist will ask you several questions about your health, injury or about your specific condition to which you are seeing him/her for. This will help determine your treatment plan and what treatments are most effective to help you in your recovery.

Your PA will perform a detailed examination. Contingent on your condition and symptoms, the PA may evaluate the following, your:

  • strength
  • balance
  • flexibility
  • posture
  • coordination
  • heart and respiration rates
  • mobility of your joints, muscles and other tissues
  • how your walking
  • how you get up from different positions (laying down, bending, lifting, etc.)

Are All Physical Therapists Created Equally? physical therapist

Your physical therapist will work with you to determine your goals for physical therapy and will begin to develop a plan for your treatment. Commonly, the PA will make a diagnosis and begin treatment immediately.

Your main goal of treatment is to improve or maintain your ability to do your daily activities and tasks.

An important part to your physical therapy will be your own education. Your PA will teach you special exercises or movements to do outside of therapy. You may learn new or different ways to perform your activities at home and/or work. These new techniques will help to minimize pain, lessen strain, avoid reinjury and speed your recovery!

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: Mayo Clinic, The American Physical Therapy Association, Very Well

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Posted by on in Health & Fitness

Did you know…

  • 75% of Americans will experience foot problems at one point in their lives.
  • Your feet have a quarter of all the bones in your body – 52 bones.
  • The foot is a complex structure containing 26 bones with 33 joints, 107 ligaments, 19 muscles and multiple tendons that hold the structure together and allows it to move in a variety of ways.

Foot & Ankle Treatment, arthritis

 

The ligaments in your ankle hold the ankle bones and joints in position. They protect the ankle joint from abnormal movements especially twisting, turning and rolling of the foot. Ligaments are very elastic structures. Ligaments typically stretch within their limits, and then go back to their normal positions. When a ligament is forced to stretch beyond its normal range, a sprain occurs.

Like a sprain, they’re many acute or sudden injuries that can occur while performing everyday activities.

 

Acute Injuries:

  • bruises/contusions
  • puncture wounds/cuts
  • ligament injuries
  • injuries to tendons
  • strains
  • fractures
  • bone dislocation

 

Overuse injuries:

  • Achilles tendonitis/tendinosis – the breakdown of soft tissues around and in the Achilles tendon that connects the calf muscles to the heel bone.
  • Stress fracture – a hairline crack in the bone.
  • Retrocalcaneal bursitis – inflammation of the bursa, which causes rawness, sensitivity and swelling of the back of the heel and the ankle.
  • Plantar fasciitis – inflammation of the thick tissue on the bottom of the foot, which in turn causes pain when walking.
  • Metatarsalgia – an ache in the front (ball) of the foot.

 

TREATMENT:

There are several treatment options for foot and ankle pain. Be sure to contact Michigan Sports & Spine Center or another specialist in order to receive the proper diagnosis and receive the proper treatment plan.

Physical Therapy/Exercise Training:

  • The combination of exercise training and physical therapy commonly includes stretching, strengthening and low-impact aerobic exercises.
  • A physical therapist can design a regimen that helps to reduce pain and discomfort and strengthen the muscles that affect your ankles, therefore getting you back on track.

Injections:

  • Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of the muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
  • Facet injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.

Weight Loss and Exercise:

  • Losing extra weight can also help to lose the pain, and increase your comfort level and your quality of life.
  • Exercise can aid in achieving your weight loss goals, and at the same time strengthen your muscles and decrease pain.

Massage Therapy:

  • A deep massage will decrease muscle spasms, fight inflammation and encourage relaxation.

Osteopathic Manual Medicine/Manipulations:

  • Relieves pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and decreasing muscle tension.

Acupuncture:

  • Based on the principles of traditional Chinese medicine, acupuncture involves sticking very thin needles into specific energy points within the muscle/skin in an effort to diminish inflammation, pain and discomfort.
  • Acupuncture is successful because it helps to release endorphins and serotonin, which act to reduce pain.

RICE:

  • Rest your ankle or foot. Don’t walk or put weight on it.
  • Ice your ankle or foot with an ice pack for 20-30 minutes, several times a day.
  • Compress and support your foot or ankle with bandages or ace-wraps.
  • Elevate you foot or ankle for 48 hours. Keep your ankle/foot propped up on pillows about your heart level.

Foot & Ankle Treatment, run, running

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: WebMD

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We all know to improve our health; proper nutrition and exercise are the key components. Sometimes you’re doing everything in the gym, yet you’re not achieving your goal weight or look. Maybe you have an injury that prevents you from exercising the way you’d like. Sometimes you just need an extra boost to achieve your goals.

They’re several alternative options to enhance your look and figure that are not diet and exercise. LightRX combines FDA-cleared, clinically proven treatments for dramatic results. If you’re looking for that extra boost, LightRX will customize a plan using the latest technologies to achieve the look you want without surgery, pain or downtime.

Alternatives to Keep You Looking Fit, body contouring

 

LightRX treatments: 

Body Contouring

  • If you’re looking to drop a dress size, get your body back after baby, or feel great in your jeans every day, non-invasive body contouring can be a fantastic option.
  • FDA-cleared, clinically proven, medical devices melt fat, target cellulite and tighten skin without pain, surgery or downtime.
  • Body contouring can help firm the curve of your hips, smooth and tighten thighs, define your waistline, contour and tighten the abdomen for a flatter tummy, or shape and lift the buttocks.

Alternatives to Keep You Looking Fit, body sculpting

 

Laser Lipo and Laser Fat Reduction

  • An alternative to invasive liposuction.
  • During treatment, low level laser beams are released through treatment pads, creating a chemical signal in the fat cells that breaks down stored triglycerides into free fatty acids and glycerol, which are released through cell membranes. Fat content is then transported around the body to tissues where it will be ‘burned off’ during a period of post-treatment exercise. 

Cellulite Reduction

  • Over 80% of women over the age of 20 develop cellulite at some point in their lives. The term cellulite refers to fat deposits under the surface of the skin, appearing most frequently around the hips, thighs, and derriere. These fat deposits are separated from one another by collagen fibers and once the fibers break down, the fat cells in these deposits bulge outwards and create the dimpled, "cottage cheese" appearance that can drive us crazy. The worst part is neither diet nor exercise alone can solve this problem.
  • Cellulite reduction is FDA-approved and uses non-invasive devices to melt fat and reduce cellulite using a combination of radio frequency, magnetic pulses, and low-level lasers. Once the skin is heated to therapeutic temperature it activates a response in the body that triggers the formation of new collagen, which in turn contracts and tightens, reducing the appearance of cellulite.

Skin Tightening

  • LightRX uses a combination of treatments and medical devices, including low level lasers, radio frequencies, and magnetic pulse to reduce circumference (double chin), tighten skin and reduce lines and wrinkles.
  • Skin Tightening, wrinkle reduction and cellulite reduction occur because the multi-polar radio frequency causes a thermal reaction in the tissue, which stimulates the body's natural healing response. This restoring response causes the skin to contract, achieving tighter skin, the softening of wrinkles and reduced cellulite.
  • Skin Tightening is terrific for the face and neck, but don't forget the body – arms, tummy, thighs and buttocks are very popular areas as well. 

Alternatives to Keep You Looking Fit, skin tightening

Skin Resurfacing

  • Resurfacing is a unique approach to restoring youthful, healthy skin.
  • If years of enjoying the sun have left its mark with dark spots, freckles and a leathery texture, or if acne scarring or stretch marks have affected you, skin resurfacing may be right for you.
  • As we age we start to see noticeable signs like lines and wrinkles, but what about the other giveaways: enlarged pores, uneven tone, textural irregularities. Plus the worst offender – sagging skin around the face, neck and chest. skin resurfacing can address all of these concerns. 

If you’re not sure that these are the treatment options for you, and you’d like some alternatives, there are tons of fun, gym-free workouts that will give you the same results.

 

Exercising without exercising…

  • take a walking tour of your city
  • go rock climbing
  • hike with family/friends
  • take your pets for extra walks
  • go out dancing
  • run around the playground or backyard with your children
  • take a martial arts class
  • play video games that require you to be active
  • take a yoga class
  • ride out on your bicycle

Alternatives to Keep You Looking Fit, biking 

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: LightRX

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Posted by on in Pain Management

Did you know?

  • 7% of U.S. adults are affected by hip pain at any given time.
  • One of the most serious fall injuries is a broken hip.
  • More than 300,000 seniors (age 65 and older) are hospitalized for hip fractures each year.
  • Women undergo three-fourths of all hip fractures.
  • Over 95% of hip fractures are caused by falling, most commonly by falling sideways.

Pretty alarming, right?

 

The hip, a.k.a. hip joint is located where the upper part of the thigh bone (femur) attaches to the pelvis.

Hip Pain Causes & Treatment, hip joint, femur, pelvis

 

 

The hip is a ball and socket joint of the body. Pain in the hip can involve the actual joint itself or the muscles, tendons and soft tissues surrounding the joint. Commonly, if the pain is found inside the leg or groin area, the pains originating within the ball and socket joint itself. If the pain is found on the outside of the hip or wraps around the back to the buttocks, the muscles, tissues or tendons in the area are more than likely to be the source. Hip pain may radiate up the back and down the leg, triggering ‘referred pain.’

 

The hip withstands a great deal of wear and tear each and every day. The hip is designed to move back and forth while supporting the body, a healthy hip can sustain an immense amount of usage. It even endures certain levels of impact without causing the body pain.

Hip Pain Causes & Treatment, football injury, Mosley

 

Common causes of hip pain in adults:

  • osteoarthritis of the hip
  • osteoporosis
  • labral tear
  • lower back issues (i.e. vertebral dysfunction)
  • bursitis
  • tendinitis
  • fracture of the femoral neck
  • traumatic muscular strains
  • polymyalgia rheumatic
  • rheumatoid arthritis
  • ankylosing spondylitis
  • serious infections (i.e. septic arthritis or osteomyelitis)
  • malignancy
  • herniated disc
  • inguinal hernias
  • spinal stenosis

Hip Pain Causes & Treatment, arthritis

 

TREATMENT:

There are several treatment options for hip pain. Treatment depends on the cause of hip pain. Be sure to contact Michigan Sports & Spine Center or another specialist in order to receive the proper diagnosis and receive the proper treatment plan.

 

Physical Therapy/Exercise Training:

  • The combination of exercise training and physical therapy commonly includes stretching, strengthening and low-impact aerobic exercises.
  • A physical therapist can design a regimen that helps to reduce pain and discomfort and strengthen the muscles that affect your hips, therefore getting you back on track.

 

Injections:

  • Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of the muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
  • Facet injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.

 

Weight Loss and Exercise:

  • Losing extra weight can also help to lose the pain, and increase your comfort level and your quality of life.
  • Exercise can aid in achieving your weight loss goals, and at the same time strengthen your muscles and decrease pain.
  • A walking stick may help with mobility too.

 

Massage Therapy:

  • A deep massage will decrease muscle spasms, fight inflammation and encourage relaxation.

 

Osteopathic Manual Medicine/Manipulations:

  • Relieves pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and decreasing muscle tension.

 

Acupuncture:

  • Based on the principles of traditional Chinese medicine, acupuncture involves sticking very thin needles into specific energy points within the muscle/skin in an effort to diminish inflammation, pain and discomfort.
  • Acupuncture is successful because it helps to release endorphins and serotonin, which act to reduce pain.

 

Hip Pain Causes & Treatment, water workout

There are numerous simple and helpful at home remedies you can do daily to ease hip pain:

  • start your day with exercise
  • cool inflammation with ice
  • use heat for arthritis
  • stretch to relieve bursitis
  • strengthen your inner thighs
  • strengthen your outer thighs
  • workout in water
  • avoid high-impact activities
  • lose weight for arthritis relief
  • listen to your body

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: WebMD, Everyday Health, Centers for Disease Control and Prevention, My VMC

 

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Sports are the greatest cause of knee injury with an estimated 2.5 million sports related knee injuries each year!

Knee Knowledge: Non-Surgical Knee Treatment, baseball 

The knee is the largest joint in the body. The lower and upper bones of the knee are divided by two discs (meniscus). The upper leg bone (femur) and the lower leg bones (tibia and fibula) are connected by muscles, ligaments and tendons. The bones in the knee are covered by articular cartilage, which absorbs shock and provides a smooth, gliding surface for joint movement.

 

CAUSES

There are many causes of knee injuries. Work related injuries, sports and recreation activities, aging or having a disease such as arthritis or osteoporosis increases your chance of knee problems.

 

Sudden (acute) Injuries:

A direct blow to the knee, abnormal twisting, bending or falling on the knee can cause sudden (acute) injuries to occur. Within minutes of the injury pain, swelling or bruising may develop severely. Blood or nerve vessels may be damaged or pinched during the injury. The lower leg or the knee can feel weak, numb, tingly or cold and may appear pale or blue in color.

Acute injuries include…

  • ·         Strains, sprains or other injuries to the tendons and ligaments that support and connect the kneecap.
  • ·         A tear in the meniscus, the rubbery cushions of the knee joint.
  • ·         Breaks or fracture of the kneecap, upper part of the fibula or tibia or the lower portion of the femur. Regularly knee fractures are caused by abnormal force, like falling on the knee, a severe twisting motion, an abrasive force that bends the knee, or when the knee strongly and forcefully strikes an object.
  • ·         Ligament tears, such as the ACL (anterior cruciate ligament) or MCL (medial collateral ligament). The MCL is the most frequently injured ligament of the knee.
  • ·         Dislocated kneecap. Most commonly this type of dislocation happens in 13 – 18-year-old girls.
  • ·         Loose bodies of tissue or pieces of bone from a fracture or dislocation can get trapped in the joint and interfere with movement.
  • ·         Knee joint dislocation. While this is an erratic injury that requires immense force, it’s a very serious injury that requires immediate medical attention.

Knee Knowledge: Non-Surgical Knee Treatment, football

 

Overuse Injuries:

Repetitive activities and frequent or habitual pressure on the knee causes overuse injuries to occur.  Running, riding a bicycle, jumping, climbing the stairs, activities such as these causes stress on the joints and other tissues and may lead to inflammation, irritation and soreness.

Overuse injuries include…

  • ·         Bursitis - inflammation of the little sacs of fluid that lubricate and protect the knee.
  • ·         Tendinitis – irritation and swelling of the tendons.
  • ·         Tendinosis – small tears in the tendons.
  • ·         Plica syndrome – thickening or bending of the knee ligaments.
  • ·         Patellofemoral pain syndrome – pain in the forefront of the knee occurring from injury, abuse, excess weight or issues in the kneecap.
  • ·         Iliotibial band syndrome – tenderness and irritation of the band of fibrous tissues that moves down the outside of the thigh.   

Knee Knowledge: Non-Surgical Knee Treatment, pain

 

More Causes:

Problems not directly related to an injury or overuse may occur in or around the knee.

Other causes of knee issues…

  • ·         Osteoarthritis or degenerative joint disease, can cause knee discomfort that is inferior in the morning and gets better as the day persists. It frequently arises at the location of prior injury. More kinds of arthritis, like rheumatoid arthritis, lupus and gout may cause knee inflammation, irritation and pain.
  • ·         Cellulitis (infection in the skin), infectious arthritis (toxicity in the joint), osteomyelitis (disease in the bone), or septic bursitis (bursa) may create discomfort and reduced knee movement.
  • ·         Osgood-Schlatter disease causes discomfort, inflammation and soreness in the front of the knee, just underneath the kneecap. This most frequently occurs in adolescent boys, ages 11 – 15-years-old.
  • ·         Baker’s cyst or popliteal produces inflammation in the back of the knee.
  • ·         Osteochondritis dissecans creates painful irritation and reduced movement when a part of the cartilage, bone or both inside the knee joint loses blood supply and dies.
  • ·         A pinched nerve, hip problem or an issue elsewhere in the body can cause knee discomfort and irritation too.

 

TREATMENT

Treatment depends on the type, location and severity of the injury as well as a patient’s age, health condition and activity level. Make sure to contact Michigan Sports & Spine Center or another specialist in order to receive a proper diagnosis and receive the proper treatment plan.

 

Physical Therapy/Exercise Training:

  • ·         The combination of exercise training and physical therapy typically includes stretching, strengthening and low-impact aerobic exercises.
  • ·         A physical therapist can design a regimen that helps to reduce discomfort and strengthen the muscles that affect your knees, therefore getting you back on track.

Injections:

  • ·         Injections will help to lubricate the knee joint and improve shock absorption, thus reducing pain and discomfort and improving knee mobility.
  • ·         Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
  • ·         Facet injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.

Stem Cell Therapy:

  • ·         This revolutionary and conservative treatment uses bone marrow from the hip to aid in regenerating cartilage tissue in the knee.
  • ·         Stem cell treatment is truly the organic way of treating yourself. Find out more on this revolutionary therapy here.

Ice and Heat Therapy:

  • ·         Applying an ice pack or heat pad can offer pain relief.
  • ·         Apply an ice pack to reduce irritation or swelling shortly after you experience a strained tendon, muscle or ligament.
  • ·         Amazingly, once the swelling and inflammation go away, heat may help reduce stiffness that comes with strains.

Weight Loss and Exercise:

  • ·         Losing weight can also help to lose the pain.
  • ·         Typically we don’t think about how a few extra pounds and the affects it has on our body. If you’re just 10 pounds overweight that can add up to 60 pounds of force on your knee with each step you take. Losing extra weight can increase your comfort level and your quality of life.
  • ·         Exercise can aid in achieving your weight loss goals and at the same time strengthen your muscles, therefore decreasing pain.

Better Sleep:

  • ·         Knee pain can interrupt sleep, and poor sleep seems to make your knees aches and pains even worse…sounds like a vicious cycle!
  • ·         Sleep changes the way your brain processes pain. Getting more sleep and getting better sleep (in a longer dreamland sleep state) can help heal your knee injury.

Medication: 

  •  Used to treat severe pain issues for short-term use only, and as adjunct to other forms of treatment.

Knee Knowledge: Non-Surgical Knee Treatment, soccer

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: WebMD, HealthLine, Prevention

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The summer days are dwindling down, back to school, back to fall sports, and you’re just trying to juggle work life, your family’s schedules and put dinner on the table before it reaches bedtime.

Regardless if you’re getting back to the gym, your child is starting football, soccer, lacrosse, volleyball or has practices for the multitude of fall sports, we all must remember basic pre-season training tips. Implement these simple training tips and reminders into your family’s fall schedule:

Pre-Season Training Tips for Everyone, football Pre-Season Training Tips for Everyone, soccer

Gradual increases of physical activity are crucial

  • Changes in conditioning take place relatively quickly, however they don’t happen overnight.
  • Increase your athletic workload over several days, reducing rest times too.
  • You don’t want to overdo it and get injured.

Pre-Season Training Tips for Everyone, stretch 

 

Spice it up

  • Variety avoids overuse problems and increases enthusiasm!
  • Mix up your drills/workout, move in multiple directions, and make it competitive and fun.
  • You may never love conditioning, however if you find something enjoyable about it, you will more than likely put more energy into it.

Stretch before and after your workout

  • Warm-up and stretch for 5 – 10 minutes before you workout. This will gently get the blood circulating.
  • After you workout perform cool-down exercises. Cool-down exercises slow the heart rate and stretches warm muscles.

Pre-Season Training Tips for Everyone, stretching

 

Body weight exercises

  • Some of the best muscle-toning workouts rely on using your body weight.
  • Exercises like push-ups, crunches, pull-ups, lunges and squats are done without specialized equipment and you don’t even need to leave your house to do them.

Eat after exercising

  • Workouts cause muscle damage. Be sure to repair your muscles and make them stronger by eating after your workout.
  • The first 10 minutes post-workout is the best time to replenish muscle cells so they can begin to repair and be ready for the next workout.
  • Drink a protein shake, a banana, or grab something easy to eat after your workouts.

 

MORE SIMPLE HEALTH TIPS FOR THE WHOLE FAMILY

  • Hydrate – hydrate yourself all day. When you first wakeup and every two hours afterward, drink 8-ounces of water until you’ve downed at least eight glasses. Carry a water bottle with you throughout the day so you will never forget to hydrate.

Pre-Season Training Tips for Everyone, hydrate Pre-Season Training Tips for Everyone, water

 

 

  • Eat breakfast – starting each day with a balanced, nutritious meal will jumpstart your metabolism and gives you energy. Extra bonus, it also holds off your hunger between meals.
  • Have an attitude of gratitude – 90% of people say expressing gratitude made them happier people and more than 75% said it reduced depression and stress and gave them more energy! You can start by thanking people more often or taking 30 seconds to count your blessings each day.
  • Establish a sleep routine – set a bedtime and stick to it.
  • Put the electronics away – the glowing light from cell phones and tablets cam disrupt sleep cycles. Make sure to put the electronics away well before bedtime.
  • Get a physical – be sure to schedule children for a sport physical so they can participate in sports. It’s not a bad idea to get one for yourself and at the same time you can make sure your family is up-to-date on vaccinations.

Pre-Season Training Tips for Everyone, physical 

 

  • Eat well – keep up the good work! Feed yourself and your family a good, healthy meal after a long, fulfilling day.
  • Sit up straight – whether you’re at work, school or sitting in the car, be mindful of your posture. A slight offset of posture alignment can become a crippling injury in the future.
  • Take walking breaks – take a break every hour or so, just to walk around. This will help get your blood flowing and your muscles stretched.

 

Labor Day is fast approaching, so take advantage of the weather! Fall is a wonderful time to exercise outdoors and enjoy the cooler temperatures and refreshing, crisp air.

There are so many activities that you can enjoy that will get your heart pumping:

  • biking
  • hiking
  • taking a walk
  • tennis, golf, shuffleboard, baseball, any sport of your liking
  • plan a picnic
  • camping

Pre-Season Training Tips for EveryonePre-Season Training Tips for Everyone, tennis

 

 

or you can visit the…

  • beach
  • apple orchard
  • farmer’s market
  • pumpkin patch
  • local outdoor concert series

Pre-Season Training Tips for Everyone, family

 

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources:Shape, Self, Eat This, Not That

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The shoulder is the most mobile joint in the body!

What most people think of as their shoulder is really several joints that unite with muscles and tendons to allow for a wide range of motion in the arm – from scratching your back to throwing the perfect touchdown.

What You Should Know About the Shoulder: Causes & Treatment, tom brady touchdown

Your shoulder is comprised of three bones:

  1. upper arm bone, a.k.a. humerus
  2. shoulder blade, a.k.a. scapula
  3. collarbone, a.k.a. clavicle

What You Should Know About the Shoulder: Cause & Treatment, image of shoulder

The head of your upper arm bone fits into a rounded socket in your shoulder blade, called the glenoid. A grouping of tendons and muscles keeps your arm bone centered in your shoulder socket. These tissues are known as the rotator cuff. The rotator cuff covers the head of your upper arm bone and attaches it to your shoulder blade.

Most problems in the shoulder involve ligaments, tendons and muscles, rather than the bones, this is caused by a multitude of dysfunctions including, inflammatory pain and rotator cuff abnormalities. Athletes are especially susceptible to shoulder issues because they can develop slowly through repetitive and intensive training routines. Household activities and everyday chores such as gardening, washing dishes, painting a room, hanging curtains, filing and blow-drying or styling your hair can even cause injury or irritation.

 

CAUSES

Most shoulder problems fall into five major categories:

1. TENDON INFLAMMATION

Bursitis

  • Commonly, excessive use of the shoulder leads to swelling and irritation of the bursa between the rotator cuff and part of the shoulder blade.
  • Bursae are little, fluid-filled sacs located in joints throughout the body, including the shoulder. Bursae act as cushions between bones and overlying gentle tissues, they help to diminish friction between the sashaying muscles and the bone.
  • Frequently, bursitis strikes in association with rotator cuff tendinitis.

 

Tendinitis

  • A tendon is a cord that connects muscle to bone.
  • Tendinitis is a condition in which the tissue connecting muscle to bone becomes irritated and inflamed. Generally, tendinitis ensues when the tendon is worn down, usually slowly and gradually, over a period of time.
  • Tendinitis can be thought of as the same wearing process that the sole of a shoe goes through, eventually splitting from overuse.
  • Tendinitis is either acute or chronic:
  • Acute – excessive athletics, i.e. throwing a ball or other overhead activities lead to acute tendinitis.
  • Chronic – progressive diseases, such as arthritis or repetitive wear and tear due to aging, can lead to chronic tendinitis.

 

Tendon Tears

  • Separating and ripping of tendons can occur after a severe injury or progressive changes in the tendons from aging, long-term overuse, wear and tear or unexpected injury. Tears can be partial or completely split, ripping the tendon into two pieces.
  • In the majority of complete tears cases, the tendon is removed from attaching to the bone.
  • Rotator cuff and biceps tendon injuries are the most common.

 

2. INSTABILITY

  • Shoulder instability transpires when the head of the upper bone is forced from the shoulder socket. This happens due to abrupt injury or from overuse.
  • Dislocations can be partial, with the ball of the upper arm partially removed from the socket (a.k.a. subluxation). A complete dislocation means the ball is outside of the socket.
  • Once the tendons, ligaments and muscles around the shoulder become free or ripped, dislocations can occur repeatedly. Frequent dislocations cause discomfort and unsteadiness when your arm is raised or moved away from the body. Recurring episodes of dislocations or subluxations lead to an amplified risk of developing arthritis in the joint.

 

3. IMPINGEMENT

  • Shoulder impingement strikes when the top of the shoulder blade (acromion) places stress on the underlying soft and gentle tissues when the arm is lifted away from the body.
  • As the arm is raised, the acromion rubs and pinches on the rotator cuff tendons and bursa.
  • Unfortunately this can lead to tendinitis and bursitis, producing discomfort and limiting movement. As time goes by, severe impingement can lead to a rotator cuff tear.

 

4. ARTHRITIS

  • Arthritis can cause shoulder pain and discomfort.
  • The most common type of arthritis in the shoulder is osteoarthritis (a.k.a. ‘wear and tear’ arthritis). Inflammation, pain and rigidity are symptoms that typically begin middle age. Osteoarthritis advances slowly; however the discomfort it causes worsens over time.
  • Frequently people with arthritis try to avoid moving their shoulder in an attempt to minimize the pain. Don’t do this because it can cause stiffening or tightening of the gentle tissue parts of the joint, resulting in a distressed restriction of motion and movement.

What You Should Know About the Shoulder: Causes & Treatment, arthritis

5. FRACTURE/BROKEN BONE

  • Fractures are broken bones.
  • Shoulder fractures commonly involve the collarbone (clavicle), upper arm bone (humerus) and shoulder blade (scapula).
  • Fractures produce excessive pain, inflammation and bruising.

What You Should Know About the Shoulder: Causes & Treatment, pain management

Sometimes shoulder pain is the result of injury to another part of the body, usually the neck or bicep.

 

TREATMENT

90% of people with shoulder pain will respond to simple treatment methods such as rest, exercise, medications and altering their activities.

There are several treatment options available for shoulder injuries. Before beginning a treatment plan, consult Michigan Sports & Spine or another shoulder specialist in order to get the correct diagnosis and treatment.

  • Trigger Point Injections – this procedure is used to treat painful areas of the muscle that contain trigger points or knots of muscle that have formed due to not allowing the muscles to relax.
  • Osteopathic Manual Medicine/Manipulations – used to relieve pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and decreasing muscle tension.
  • Traditional Massage Therapy – a deep tissue massage is helpful for mild-to-moderate strains because it decreases muscle spasm, fights inflammation and encourages relaxation. Start with a 30-minute massage that focuses on your shoulder, mid back and lower neck areas.
  • Acupuncture – based on the principles of traditional Chinese medicine, acupuncture involves sticking very thin needles into specific energy points within the muscle/skin in an effort to diminish inflammation and discomfort. Acupuncture works by releasing endorphins and serotonin, which act to reduce pain.
  • Physical Therapy/Exercise Training – the combination of exercise training and physical therapy usually includes stretching, strengthening and low-impact aerobic exercises.

What You Should Know About the Shoulder: Causes & Treatment, carrying child over shoulders

 

PREVENTION TIPS

There are a number of things you can do to prevent shoulder pain and injury from occurring:

  • Warm up – exercising cold muscles is not what you want to do. Before working out, playing a game or a match, taking a run, whatever activity it is, perform a mild warm up so your body can prepare itself for the intense workout that will follow.
  • Stretch – performing simple shoulder exercises will help to stretch and strengthen your muscles and rotator cuff tendons.
  • Build up your endurance – it’s essential to increase your endurance over time. If you haven’t stepped out on the basketball court for a few months, consider playing for a shorter period (20 minutes) of time and work your way up to a longer period of playing time. Don’t do too much too soon. If your body isn’t used to it, gradually build up.
  • Rest – if you’re experiencing shoulder pain while performing certain activities, stop that activity for a period of time. Allowing your shoulder to rest will give it the time it needs to heal.
  • Ice it – if you’ve had previous injuries or issues with your shoulders, ice it for 15 minutes after exercising.
  • Be mindful of your posture – many injuries are related to sustained posture. Be mindful of the way you’re sitting and standing. Straighten up, no slouching.

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: American Academy of Orthopaedic Surgeons, Health Line

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Posted by on in Pain Management

 

Did you know…

Neck Treatment & Relief, neck pain

 

 

  • 85% of Americans suffer from neck or back pain at some point in their lives.

  • Very frequently neck pain can actually be signifying shoulder or back pain.

  • 45% of today’s workers are affected by neck pain.

 

Our necks are made up of vertebrae that lengthen from the skull to the upper torso. Cervical discs absorb shock between the bones. The bones, ligaments and muscles in our necks support the head and allow mobility. Inflammation, injury or abnormalities can cause neck pain or stiffness.

 

Nearly all of us experience neck discomfort or pain at some point, unfortunately it’s a part of life. All too commonly, it’s from sleeping funny, poor posture or overuse. Luckily, neck pain usually isn’t a serious condition and can be relieved within a few days. If you have neck pain that continues for longer than a few days, is severely painful or you have other accompanying symptoms consult Michigan Sports & Spine Center or another physician immediately.



OUCH!!!!! WHY IS MY NECK HURTING?


Neck Treatment & Relief, neck strain, sprain

Most episodes of neck muscle strain result in a stiff neck and/or pain in a shoulder muscle. The most common symptoms being difficulty, discomfort and pain when rotating or moving the head or neck.

 

CAUSES:

 

Muscle Tension, Strain or Sprain

  • Bad posture

  • Repetitive motion

  • Spending too much time in an awkward position or working at a desk for too long without changing positions

  • Sleeping awkwardly

  • Jerking of the neck during movement or exercise

 

Injury or Accident

  • Our necks are particularly susceptible to injury, especially in car accidents, falls and sports where the muscles and ligaments in the neck are forced to move outside of their normal range.

  • Car accidents

  • Whiplash – most common result from a car crash

  • Falling down the stairs

  • Work injuries

 

More causes…

  • Herniated Cervical Disk (a.k.a. ruptured disk or slipped disk) – transpires when a disk protrudes from an injury or trauma, and may add pressure to the spinal cord or nerve roots.

  • Spinal Stenosis – ensues when the spinal column tightens and causes force on the spinal cord or the nerve roots as it exits the vertebrae. This can be a result of longstanding swelling or tenderness caused by arthritis or other ailments.

  • Spondylosis (aka osteoporosis of the neck) – as you grow older, the cervical discs can deteriorate. Spondylosis can restrict the space between the vertebrae, adding stress to your joints.

  • Osteoporosis – weakens bones and may lead to small fractures. Osteoporosis commonly happens in knees or hands, however it can occur in the neck too.

  • Fibromyalgia – causes muscle pain throughout the body, especially in the neck and shoulder area.

  • Rheumatoid Arthritis – causes swelling and soreness of the joints and bone spurs.

 

More, but very rare causes…

  • Heart Attack – neck pain can be a symptom of a heart attack, however other symptoms, such as sweating, nausea, shortness of breath, vomiting or arm or jaw pain would also be present.

  • Meningitis – makes it very difficult and painful to tilt the head forward. Of course, meningitis will be accompanied by other serious symptoms. Meningitis often mimics neck pain.

  • It’s very rare, however once in a great while, neck pain may be a warning sign of infection, autoimmune disease, cancer or a structural problem such as spinal cord injury or a threat to important blood vessels.



TREATMENTS:

 

Before beginning any type of treatment, find a physician who specializes in your area of injury. This does not always mean visiting your primary care doctor. Most importantly is to receive the proper diagnosis from a doctor. All too commonly treatment plans aren’t correct because patients weren’t given the proper diagnosis.

 

Physical Therapy/Exercise Training:

  • The combination of exercise training and physical therapy typically includes stretching, strengthening and low-impact aerobic exercises.

  • During physical therapy, you will practice a range of exercises to stretch and reinforce the muscles that support your neck. Improving your range of motion and posture will also be covered by your physical therapist.

 

Injections:

  • Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.

  • Facet injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.

  • Epidural injections – an injection into the spine, delivering steroids that can provide neck pain relief by reducing inflammation in the painful area.

 

Ice and Heat Therapy:

  • Applying an ice pack or heat pad can offer relief.

  • Apply an ice pack to reduce irritation or swelling shortly after you experience a strained tendon, muscle or ligament.

  • Amazingly, once the swelling and irritation has gone away, heat may help reduce the stiffness that comes with strains.

 

Medication:

  • Used to treat severe pain issues for short-term use and as an adjunct to the other forms of treatment.

 

Neck Adjustments/Cervical Manipulation:

  • A precise procedure applied to the joints of the neck, usually by hand.

  • A neck adjustment or manipulation works to improve the mobility of the spine and restore range of motion. It can also boost or amplify movement of the adjoining muscles.

  • Typical results include an enriched ability to tilt and turn the head, decrease in soreness, stiffness and pain.

 

Massage Therapy:

  • Improves blood flow and reduces stiffness and soreness.

 

Acupuncture:

  • Eases pain by balancing the body’s natural energy pathways.

  • Alleviates pain by triggering the body to release serotonin, which relieves pain and discomfort.

  • Involves the insertion of very fine needles through skin at strategic points on the body.

 

Neck Brace:

  • Provides support and stability for short-term use.



If you’re experiencing minor neck pain or discomfort, you can try these simple steps:

 

  • Improve your posture. Sit up straight.


Neck Treatment & Relief, improve posture

  • Practice yoga.

Neck Treatment & Relief, yoga

  • Take the time to exercise your neck every day. Slowly stretch your head in side-to-side and up-and-down motions.

  • Be mindful, change your position often. Don’t stand or sit in one position for an extensive period of time.

  • Use a special neck pillow for sleeping.

  • Avoid cradling the phone between your neck and your shoulder.

Neck Treatment & Relief, pain relief



Inopportunely, the neck is vulnerable to bouts of unexplained pain, sometimes quite stubborn and annoying. We share our article on stretches to relieve a tight, sore neck here.


Neck Treatment & Relief, exercise


ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: American Chiropractic Association, Spine Health, Health Line, WebMD

 

 

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Chronic pain affects 1 in 5 people in the U.S., making it hard, if not impossible, to work and enjoy life.

The American Society of Addiction Medicine estimates that nearly 2 million people currently suffer from an addiction to opioid painkillers. Each year about 17,000 people die from an overdose of opioid painkillers.

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, no pills, no drugs

 

These are alarming facts.

A lot of Americans rely on medications, however they come with the risk of side effects, drug interactions, and habitual use or addiction. If you’re suffering from pain there are other answers than to reach for a pill.

 

You have options . . .

 

We recently blogged about living more comfortably with non-surgical pain relief treatment solutions.

 

NON-NARCOTIC PAIN MANAGEMENT TREATMENT

 

Injections

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, injections 

  • Trigger point injections – a procedure used to treat painful areas of the muscle that contain trigger points, or knots of muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
  • Facet (joints of the spine) injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.
  • Epidural injections – an injection into the spine, delivering steroids that can provide lower back pain relief by reducing inflammation in the painful area.

 

Physical therapy/exercise training

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, physical therapy 

  • The combination of exercise training and physical therapy usually includes stretching, strengthening and low-impact aerobic exercises.

 

Osteopathic manual medicine/manipulations

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, Osteopathic manipulations 

  • Manipulations are performed by a chiropractor and help to relieve lower back pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and decreasing muscle tension.

 

Traditional massage therapy

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, massage therapy 

  • Massage therapy improves blood flow and reduces muscle stiffness.

 

Acupuncture

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, acupuncture 

  • Acupuncture, an ancient Chinese medical practice seeks to ease pain by balancing the body’s natural energy pathways.
  • The practice alleviates pain by causing the body to release serotonin, a “feel-good” chemical that relieves pain and discomfort.
  • Involves the insertion of extremely thin needles through skin at strategic points on the body.

 

Ice or heat

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, ice or heat 

  • Applying an ice pack or heat pad can provide relief. The tricky part is knowing when to use heat versus ice.
  • Apply an ice pack to reduce inflammation or swelling shortly after you experience a strained tendon, muscle or ligament may ease the pain.
  • Remarkably, once the swelling and irritation has disappeared, heat may help decrease the stiffness that comes with strains and sprains.
  • If arthritis is your problem, moist heat applied to the affected joint will help more than ice.

 

Just last week, we discussed regenerative medicine that uses cutting-edge technology to naturally treat and heal the cause of painful conditions. At Michigan Sports & Spine Center we offer PRP and stem cell treatment, which are organic ways of treating your body’s pain.

You may be pleasantly surprised to find that you can find relief from a variety of natural painkillers.

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, natural painkillers

Many herbs, spices and foods found in your kitchen cupboards can treat irritation and inflammation. These home remedies are safer solutions and can be just as effective in treating aches and pains.

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, natures pain relievers

 

TURN TO NATURE

 

Ginger

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, ginger 

  • Ginger helps ease muscle and joint pain, swelling and stiffness.
  • Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.

 

Cherries

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, cherries 

  • Cherries chase away joint and headache pain.
  • The compounds that give cherries their brilliant red color are anti-inflammatories that are 10 times stronger than ibuprofen and aspirin.
  • Enjoy 20 cherries (frozen, fresh or dried) daily, continue until your pain disappears.

 

Turmeric

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, turmeric 

  • Turmeric, a popular East Indian spice, helps tame chronic pain.
  • This is the spice that gives curry its yellow color and unique flavor. It contains an antioxidant that helps protect the body from free radical molecules that can damage tissues and cells.
  • Turmeric is also used to treat ulcers, stomach upset, indigestion, psoriasis and cancer.
  • The spice is three times more effective at easing pain than ibuprofen, aspirin or naproxen.
  • Turmeric can help relieve chronic pain for 50 percent of people suffering with arthritis and even fibromyalgia.
  • Sprinkle ¼ teaspoon of turmeric onto any rice, meat, poultry or vegetable dish.

 

Peppermint

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, peppermint oil 

  • If you’re hurting from tight, sore muscles, relax your muscles with peppermint oil.
  • Stubborn knots can hang around for months on end if they’re not treated properly.
  • Three times per week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water relaxes your muscles while the peppermint oil naturally soothes your nerves. The combination of the two can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cuts the frequency of future flare-ups in half.

 

Grapes

Non-Narcotic Pain Management - Manage Aches and Pains Naturally, non-addictive, grapes 

  • If you have an achy back, grapes could be the ticket to a speedy recovery.
  • Eating a heaping cup of grapes daily can relax tight blood vessels, tremendously improving blood flow to damaged back tissues.

 

There are many natural or holistic remedies and various types of treatments available. Consult Michigan Sports & Spine Center or another health-care professional to determine the best options for you and your body.



ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!


Sources: WebMD, Healthline, Drug Abuse, Everyday Health

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Orthopedic injuries and arthritis can cause disability and discomfort, keeping you from your daily activities, whether it’s work, sports or exercise, keeping up with your families active lifestyle, or just getting around town. You need some kind of relief and treatment to prevent further injury and restore function.

Lets be honest, allocating your body to heal itself can take a long time.

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, waiting 

 

 

 

 

 

 

 

You have options…

Regenerative medicine uses cutting-edge technology to naturally treat and heal the cause of painful conditions.

Physicians, like those at Michigan Sports & Spine Center offer these state-of-the-art procedures and life-changing treatments to patients in need of restored function, pain relief and care for injuries.

 

WHAT IS REGENERATIVE MEDICINE? 

  • Regenerative medicine uses your own body’s tissue to help heal the injury.
  • Focuses on natural healing rather than fixing things manually with surgery.
  • Bio-cellular grafts are made from your own cells, which are typically harvested from bone marrow or fat tissue.
  • Depending on your age, health and condition, you may be a candidate for PRP therapy or stem cell therapy.

 

Regenerative Injection Therapies (RIT) are cutting-edge injection procedures commonly used to treat the following conditions:

  • Back and neck pain
  • Osteoarthritis (or degenerative arthritis) of the knee, shoulder, hip and spine
  • Joint injuries
  • Tennis elbow
  • Golfer’s elbow
  • Tendinitis
  • Ligament, cartilage and tendon injuries
  • Arthritic joints
  • Chronic plantar fasciitis
  • Pelvic pain and instability
  • Rotator cuff tears
  • ACL injuries
  • Trigger points
  • Fibromyalgia

 

Regenerative therapy offers the following benefits:

  • Increased healing potential
  • Decreased pain
  • Increased function
  • Quicker recovery time
  • Decreased time away from exercise, sports or daily activities

This can be you…

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, PRP Therapy Regenerative Medicine: Truly the Organic Way of Treating Yourself - PRP & Stem Cell Treatment, Stem Cell Therapy

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, no painRegenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, pain free

 

WHAT IS PLATELET RICH PLASMA (PRP) THERAPY?

Platelets normally circulate within the blood stream and are responsible for blood clotting and initiating a healing response in an acute injury. Many acute injuries do not heal adequately and can lead to chronic pain and loss of function of the injured area.

Platelet rich plasma, or PRP is a revolutionary and conservative approach to natural healing for a host of sports injuries and orthopedic conditions. PRP therapy makes it possible to potentially avoid surgery and return to your daily routine, work and athletics sooner. 

  • PRP is a concentration of your own blood platelets.
  • We collect a sample of your blood and spin it down separating the plasma, which contains a high concentration of platelets.
  • Platelets play a critical role in healing soft tissue injuries and wounds by activating stem cells to regenerate new, healthy tissue.
  • An injection of PRP gives your body a natural boost!
  • As a result, the damaged tissue begins to heal. PRP is successful in not only relieving pain, but also in jump-starting the healing process. 

 

Benefits of PRP: 

  • A low risk, non-invasive treatment.
  • It helps orthopedic conditions like tendon injuries, osteoarthritis and ligament injuries anywhere in the body.
  • PRP strongly benefits people who are simply not candidates for surgery or want to avoid surgery because of health, age or other concerns.
  • Rapid pain relief and healing.
  • Regeneration of healthy tissues.
  • Minimal down time.
  • No incision or scarring.

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment

 

Stem cell therapy is a completely different process of extracting rejuvenating cells.

 

WHAT IS STEM CELL THERAPY? 

Stem cell therapy can reduce or eliminate the need for surgery and accelerate the healing process. It can also provide long-lasting pain relief. Conditions treated range from basic strains and sprains to degenerative arthritis and back pain.

  • For the procedure, stem cells are taken from either bone marrow or fat tissues used in conjunction with platelets.
  • Stem cells from bone marrow produce cartilage, and are typically used in treating sports injuries and arthritic conditions.
  • Stem cells from fat tissues are utilized with platelets to heal an osteoarthritic joint, such as re-growing cartilage.
  • Stem cells are ‘undifferentiated’ cells, which allow them to develop into another type of cell that is required to repair or replace damaged tissue.
  • Stem cells are injected into the area of pain or injury in conjunction with platelet rich plasma, or PRP, for added benefit. 

Stem cell therapy can repair tissues that are too damaged to heal on their own. Stem cells can stimulate the formation of cartilage, tendon, ligaments, bone and fibrous connective tissues. 

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, health Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, no meds

 

Am I a candidate for PRP Therapy or Stem Cell Therapy?

  • If you have aches, pains, joint deterioration or an old injury and want to use a natural healing process, you may be a candidate.
  • If you’re looking to avoid surgery and get long-lasting relief, Michigan Sports & Spine Center encourages you to learn more about PRP and stem cell therapy and consult with us or another expert.

How long do the procedures take?

  • The procedure takes just minutes to perform. All-inclusive from prep through recovery time, only a couple of hours.
  • We encourage most of our patients to return to work or go about their usual activities right after the procedure is done.

How often should these procedures be performed?

  • As many as three injections may be given within a six-month time frame. However, a large number of people gain considerable, to complete relief after just the first injection!

Regenerative Medicine: Truly the Organic Way of Treating Yourself – PRP & Stem Cell Treatment, pain free 

  

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!

Sources: WebMD, Blue Tail Medical Group

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Four out of five people experience back pain at some point in their life. Suffering from back pain is the fifth most common reason for visiting the doctor.

Live More Comfortably with Non-Surgical Treatment Solutions, pain management Live More Comfortably with Non-Surgical Treatment Solutions, back pain

Live More Comfortably with Non-Surgical Treatment Solutions

No one likes to feel like they cannot do ‘normal’ activities, such as picking up your children, throwing a ball to the dog in the yard, jumping rope, walking up a flight of stairs; things we take for granted until we cannot do them any longer.

Back pain can be the result of trauma, such as a fall or a car accident. But most commonly, back pain is the result of an everyday activity done incorrectly - activities such as sitting at a computer in the same position for hours.   This is the same for spending hours glued to your cell phone, or bending over vacuuming, carrying shopping bags or twisting to reach or lift an object.

Unfortunately the amazing flexibility and strength that’s engineered into your back also makes it susceptible to acquiring a lot of problems. There are a lot of nerves running throughout your spine and throughout the rest of your body.  A problem in your back can lead to leg pain, hip problems, and so many other issues. The good news is that lower back pain usually gets better within a couple days or weeks and surgery is rarely necessary. Even better, there are several different, simple forms of treatment that do not entail surgery.

Before starting any type of treatment, it is essential you see a trained spine specialist, like Michigan Sports & Spine Center, to create an appropriate treatment plan for your specific condition or injury, and with your medical history.

 

NON-SURGICAL PAIN RELIEF TREATMENT SOLUTIONS

  • Ice or heat – applying an ice pack or heat pad can provide relief. Some patients find it useful to alternate between the two.
  • Manipulations/osteopathic manual medicine – manipulations are performed by a chiropractor and help to relieve lower back pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and reducing muscle tension.
  • Exercise training/physical therapy – a treatment program consisting of both back exercises and physical therapy, and will usually include a combination of stretching, strengthening and low-impact aerobic exercises.
  • INJECTIONS:
  • Epidural injections – an injection into the spine, delivering steroids that can provide lower back pain relief by decreasing inflammation in the painful area.
  • Facet (joints of the spine) injections – entails injecting a small amount of local anesthetic and/or steroid medication, which anesthetizes the facet joints and blocks pain.
  • Trigger point injections – procedure used to treat painful areas of the muscle that contain trigger points, or knots of muscle that develop when muscles do not relax. Involves the injection of medication directly into the trigger point.
  • Lumbar decompression therapy – a technique that helps to relieve the symptoms of pain, tingling and weakness that people feel in their lower backs, legs, feet and butt.
  • Acupuncture – involves the insertion of extremely thin needles through skin at strategic points on the body.
  • Laser – utilizes specific wavelengths of light to interact with tissue and aids in accelerating the healing process.
  • Traditional massage therapy – improves blood flow and reduces muscle stiffness.
  • PRP – relieves pain by naturally promoting long lasting healing of musculoskeletal conditions.
  • Stem cell therapy – most commonly from bone marrow and used to help treat regenerative growth to the disc, the joints and the ligaments of the spine.
  • Back braces – provides support and stability for short-term use.
  • Pain medication – used to treat severe pain issues for short-term use and as an adjunct to the other forms of treatment

 

BACK PAIN PREVENTION TIPS

Luckily, there are several different actions we can take to alleviate back pain or prevent it from getting worse. It’s very important to reduce strain, relieve pressure, protect your spine and strengthen your muscles. Altering daily habits can help you maintain a healthy, pain-free back - often requiring just a few daily adjustments that will soon become second nature.

*Straighten up

  • Be conscious of the way you’re sitting or standing and improve your posture.
  • Good posture protects the intricate pieces of your spine and keeps them healthy and functioning properly. Bad posture strains and stresses your back and can even change the architecture of your spine.
  • Avoid at all costs – slouching, rounding your shoulders and bending sideways when standing. This means no slumping over at your desk when your working that grueling 9am – 5pm. 

Live More Comfortably with Non-Surgical Treatment Solutions

*Stretch

  • One of the most important things you can do for back pain prevention is to get up and get moving!
  • Laying down, standing or sitting in the same position for a long period of time isn’t healthy on your back. It’s very important to relieve the strain of the day whenever you can by walking around and doing some simple stretches.
  • This helps to improve circulation in your back and can ease strains or aches that occur due to over activity. 

Live More Comfortably with Non-Surgical Treatment Solutions, stretching Live More Comfortably with Non-Surgical Treatment Solutions, stretch 

*Exercise your core

  • Strong core muscles are significant in providing support to the lower back and helping to avoid injury.
  • Low-impact cardio exercises, such as walking, increases blood flow to the spine and this supplies healing nutrients and hydration to the structures in your lower back.

*Eat right

  • Maintaining good eating habits will help to maintain a healthy weight and also not put unnecessary stress on your body.
  • Keep your digestive tract on track by sustaining a healthy diet of fresh fruits and vegetables, dairy products, lean meats and whole grains.
  • If your intestines are functioning properly, it will maintain your spine because your inside and your outside are relating to one another. 

*Watch your weight

  • Carrying extra pounds, especially around your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back.
  • Staying within 10 pounds of your ideal weight can help control back pain.

*Increase your vitamin D and calcium intake

  • Osteoporosis is one of the most common causes of back pain later in life, particularly for women.
  • Strong bones can help prevent osteoporosis.
  • Milk, yogurt and leafy greens are a good source for calcium.
  • Egg yolks, cheese, fatty fish and beef liver contain a decent amount of vitamin D.

*Be careful how you lift

  • Try to avoid bending over from the waist to lift heavy objects. Bend your knees and squat, making sure to pull in your stomach muscles and holding the object closer to your body as you stand up.
  • Try to avoid twisting your body while lifting.
  • If at all possible, push rather than pull heavy objects. Pushing is easier on the back.

*If you smoke, STOP!

  • It’s no secret that smoking raises your risks for cancer and heart disease, but most people don’t realize that smoking also can be a cause of persistent back pain.
  • Research shows smoking can make existing back pain worse. Coughing increases pressure to the spine.
  • Tobacco interferes with blood flow to the spine.

*Sleep sideways

  • A good position for sleeping is on your side with pillows between your legs.
  • If you must sleep on your back, put a pillow under your lower abdomen to take the stress off your back and support your knees.
  • Getting enough restful sleep is essential in maintaining a good, healthy lifestyle.

*Avoid high heels

  • This may be a struggle for some, but if you’re going to wear high heels, stick to one-inch heels.
  • Heels can shift your center of gravity and put strain on your lower back.
  • If you have to wear higher heels than an inch, bring along a pair of low-heeled shoes or flats and slip your feet into them if you begin to feel uncomfortable.

*Choose the right briefcase or handbag

  • Make sure to use a bag, purse or briefcase with a wide, adjustable strap that’s long enough to reach over your head.
  • Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free.
  • Remember to lighten your load. Periodically go through your bag or briefcase and clean it out, purging anything you don’t need. Any extra weight adds stress on your back.

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!

Sources: WebMD, Spine Health, Healthline, Everyday Health

 

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There are more than 500 energy drink products on the market, and their increased popularity is matched by a significant rise in energy drink-associated emergency department visits and deaths!

Coffee, Energy Drinks & Caffeine - the good, the bad & the downright ugly, kid drinking red bullCoffee, Energy Drinks & Caffeine - the good, the bad & the downright ugly, baby drinking energy drink

Now that’s hard to swallow.

Coffee, Energy Drinks & Caffeine - the good, the bad & the downright ugly, kids drinking caffeine like adults Coffee, Energy Drinks & Caffeine – the good, the bad & the downright ugly, kids drinking starbucks

It’s no secret that we’re living in a society where adults and children alike, are consuming too many energy drinks or caffeine in order to ‘get it all done,’ cramming more into their daily schedule.

High caffeine levels can lead to caffeine intoxication, a condition that can lead to hypertension, heart palpitations, convulsions, nausea and vomiting, psychosis, and in rare cases, death.

Drinking caffeine can also cause heart problems, such as:

  • chest pain or angina
  • cardiac arrhythmia (an irregular heartbeat)
  • sudden death 

 

GOOD VS. BAD

The Good:

  • For brain function caffeine can be highly advantageous and caffeine consumers are likely to find that they can benefit from either a cup of coffee or a sports drink (energy drinks are not considered sports drinks) in terms of focus and concentration, as well as wakefulness.
  • Coffee is an all-natural beverage.

The Bad:

  • Energy drinks are high in sugar (sweetened coffee contains much less). To put this into perspective, a Monster energy drink has 54 grams of sugar; this is equal to 13.5 teaspoons!
  • Energy drinks are laden with artificial flavors, preservatives and dyes.
  • Coffee is sipped. Energy drinks tend to be consumed more quickly, thus distributing their dose of caffeine quicker, this in turn is not healthy.
  • Besides being marketed to young adolescent boys, energy drinks are sweet and often fruit flavored, thus appealing to kids and teens.

 

LET KIDS BE KIDS

Just because children are walking around with their iPhone’s and tablets, doesn’t mean they need a Starbuck’s or energy drink in their hand too.

Coffee, Energy Drinks & Caffeine – the good, the bad & the downright ugly

For today’s kids, caffeine in coffee, soda and energy drinks is easier to get than ever before. Over the past few years, children have been drinking less soda but are rapidly increasing their consumption of energy drinks and coffee.

Effects of caffeine can include rapid heartbeat, high blood pressure and anxiety. Obviously parents don’t want to contribute to their children experiencing these problems prematurely or at all.

More reasons to teach your kids to say, ‘NO’ to caffeine:

  • The amount of sugar in caffeinated drinks is alarming and contributes to child obesity.
  • Starting caffeine at an early age is creating a habit that will be difficult to cut off.
  • The American Academy for Pediatrics says, ‘caffeine doesn’t have a place in the diet of any child or adolescent.’

If kids need extra energy, let them get that boost from exercise, stretching and playing outside. Our children grow up so fast, help them implement healthy habits.

 

ENERGY DRINKS RUIN ATHLETIC PERFORMANCE

After drinking an energy drink some people argue they have more power, strength and resistance to engage in sports. Really, it’s only the results of the high caffeine that’s providing that ‘edge,’ or boost of energy. The other ingredients in energy drinks provide no more energy than you’ll find in a soda. Instead what you may get is increased nervousness, insomnia and a level of stimulation in the hours following your sports competition. In the end, this can sabotage your athletic performance. An hour or more before you play sports or workout (allowing time to digest), eat a source of complex carbs.

 

WHAT YOU NEED TO KNOW (a.k.a. the ugly): 

  • According to a new study, drinking 32 ounces of an energy drink is associated with potentially harmful changes in blood pressure and heart function that are beyond those seen with caffeine alone.
  • 40% of ‘energy drink exposure’ calls to poison control centers are for children under the age of 6. In nearly all of these cases, the parents were unaware their child had gotten hold of an energy drink. Again, in nearly all of these cases the children were experiencing serious effects, such as seizures or abnormal heart rhythm.
  • The Food and Drug Administration (FDA) doesn’t set a standard for what is to be considered a safe amount of caffeine for kids. The American Academy of Pediatrics prefers children consume no caffeine, however about 73% of kids do consume caffeine every day (according to their research).
  • Studies show, children and adolescents are the fastest growing population of caffeine consumers.
  • The FDA suggests that moderate amounts of caffeine are not harmful for healthy adults. The FDA considers a ‘moderate amount’ between 100 – 200 mg (one to two 5-ounce cups of coffee). Other FDA guidance has cited 400 mg a day (four to five cups of coffee), “as an amount not generally associated with dangerous, negative effects.”
  • The FDA considers more than 600 mg of caffeine a day to be too much. Although the impact caffeine has on someone varies based upon their size, gender, and how sensitive they are to caffeine.

 

BEWARE OF THE EVILS OF ENERGY DRINKS 

Coffee, Energy Drinks & Caffeine – the good, the bad & the downright ugly, kid drinking red bull & monster

Energy drinks are known to cause:

  • heart palpitations
  • sleep deprivation
  • weight gain – those empty calories add up
  • headaches and migraines
  • digestive turmoil or upset
  • impaired cognition
  • excess perspiration – yes, they can make you smelly
  • anxiety

There are tons of dangers of mixing alcohol with energy drinks. Simply…don’t do it. Also, for women who are pregnant and drinking energy drinks there’s a higher risk of miscarriage.

 

HEALTHY ALTERNATIVES TO CAFFEINE

Get energy in other ways!

  • If you have a big project that needs to be accomplished, it’s a good idea to eat some carbohydrates (again, you do not want this to be sugar). The brain relies on energy in the form of carbs in just the same way that the muscles do. If you want to work for a prolonged period of time, eat carbs. Sugar again will simply result in the body having a short burst of energy, followed by a trough, which will make you struggle more to focus than you were before.
  • Better than a coffee or energy drink is a banana, apple or a sandwich that will give you a slower release of energy.
  • Drink more water.
  • Soak up some sunshine for 15 – 20 minutes. Getting outside, away from fluorescent lighting will give you energy and elevate your mood.
  • Stand up. Stretch. Move around.
  • Breathe deeply.
  • Sit up straight. Shifting your posture can immediately give you more energy.
  • For an instant boost of energy, tap your thymus (located at the center top of your chest, bellow the collar bone) with your fingertips for 20 seconds, while slowly and deeply breathing in and out.

Coffee, Energy Drinks & Caffeine – the good, the bad & the downright ugly, woman tapping thymus

A lot to think about, right? Consider this article the next time you go to grab another caffeinated beverage.

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!

 

Sources: WebMD, Health Guidance, Reuters, CNN, Caffeine Informer

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We see everything at Michigan Sports & Spine Center.

Injure Your Wrist? Try Using the TV Remote with Your Other Hand, Injury 

 

 

 

 

 

 

 

 

HAND AND WRIST INJURY

At one point or another, we’ve all had a minor problem with a wrist, hand or finger. Symptoms can occur from everyday wear and tear, overuse, injury, or the natural aging process.

Hand and wrist injuries most commonly occur during:

  • work-related tasks
  • sports or recreational activities
  • accidental falls
  • projects or work around the house, especially when using machinery like a lawn mower, snow blower or hand tools
  • physical fighting

One of the keys to treating any hand or wrist condition is identifying the cause of the pain through proper evaluation and diagnosis. At Michigan Sports & Spine Center we conduct imaging tests, such as an x-ray, MRI, CT scan or MSK ultrasound and EMG testing, like electromyography.

 

SYMPTOMS:

If you or a loved one is experiencing any of the following symptoms, seek proper medical attention:

  • The hurt joint or limb looks odd, is a strange shape, or is out of its normal position.
  • The skin over the site of an injury is broken.
  • You’re in severe pain.
  • Within the first 30 minutes of the injury, you have a lot of swelling.
  • Bruising - after a hand or wrist injury, bruising may extend to the fingers from the effects of gravity.
  • If you experience coldness or grayness in your finger, hand or wrist.
  • A clicking, shifting or grating noise occurs while moving your wrist, hand or fingers.
  • There are signs of nerve or blood vessel damage, such as tingling, numbness, or pins-and-needles feeling. Not being able to move the limb normally due to weakness, not just pain.
  • We think this is fairly obvious…if a bone is poking through the skin, call 911 immediately or rush to the nearest hospital. Like I said earlier, we see EVERYTHING! 

Injure Your Wrist? Try Using the TV Remote with Your Other Hand, Sports Injury

OVERUSE:

When too much stress is placed on a joint or other tissue, commonly by “overdoing” an activity or repeating the same motion, overuse injuries occur. Overuse injuries include:

  • Carpal tunnel syndrome – caused by pressure on a nerve in the wrist. Symptoms include numbness, weakness, tingling or pain of the hand and fingers. Carpal tunnel syndrome is typically job or hobby related. Read more about carpal tunnel syndrome here.
  • Repetitive motion syndrome – used to describe symptoms such as swelling, pain or tenderness that occur from repeating the same motion over and over.
  • Tendon pain/tendinitis – a symptom of tendinosis, a series of very small tears (microtears) in the tissue in or around the tendon. Common symptoms in addition to tenderness and pain include decreased strength and movement in the affected area.
  • De Quervain’s disease – can occur in the wrist and hand when tendons and the tendon covering (sheath) on the thumb side of the wrist swell and become inflamed. 

 

INJURY:

  • Strains and sprains – often resulting from physical activity. Strains and sprains are very common and can range from minor to severe.
  • Dislocation – bone has moved, and is no longer where it should be.
  • Fracture – a broken bone.

 

ARTHRITIS:

Arthritis is inflammation of one or more joints. A joint is the area where two bones meet. Arthritis involves the breakdown of cartilage. Cartilage normally protects a joint, allowing it to move smoothly. Cartilage also absorbs shock when pressure is placed on the joint, such as when you walk. Without the normal amount of cartilage, the bones rub together, causing pain, swelling and stiffness.

Approximately 350 million people worldwide suffer from arthritis. Almost 40 million Americans are affected by arthritis, this includes a quarter million children!

There are over 100 different types of arthritisOf the many types of arthritis, the most common are:

*Rheumatoid arthritis:

  • An autoimmune disease that causes joint problems.
  • It occurs when the body’s immune system, which normally protects its health by attacking foreign substances (viruses, bacteria), mistakenly attacks the joints.
  • The most common symptoms include pain and joint inflammation, and many people experience loss of appetite, fatigue and a low fever.
  • Approximately 2.1 million Americans are affected by rheumatoid arthritis.

*Osteoarthritis (aka degenerative joint disease or “wear and tear” arthritis):

  • The most common chronic condition of the joints.
  • It strikes when the cartilage or cushion between the joints breaks down, thus causing swelling, stiffness and pain.
  • Symptoms include - crooked joints or fingers, swollen fingers, achy or stiffness, most commonly first thing in the morning or after resting/sleeping.
  • Over 21 million Americans suffer from osteoarthritis.

 

INTERESTING FACTS:

  • In children, most hand and wrist injuries occur while playing sports or from accidental falls.
  • The risk of finger, hand, or wrist injury is higher in contact sports, such as football, soccer, wrestling, and in high-speed sports, like biking, skiing, snowboarding, skateboarding and in-line skating. Sports that use hand equipment, hockey or lacrosse sticks, racquets, or ski poles increase the risk of injury. Gymnastics and other sports that require weight bearing on the hands also increase the risk for injury.
  • As adults age they’re at a higher risk for fractures and injuries because they lose bone strength and muscle mass as they grow older. 

 

PREVENTION TIPS:

  • Practice the following prevention tips, and eliminate injury: 
  • Warm up well and stretch before any activity. Stretch after exercising or playing sports, this will keep hot muscles from shortening and cramping.
  • Perform hand and wrist strengthening exercises.
  • Reduce the force and speed of repetitive movements in activities like typing, knitting, quilting, hammering, raking, sweeping, rowing or playing racquet sports.
  • If you’re holding an object (a book, playing cards, etc.) for any length of time, change hand positions.
  • Use your whole hand to hold on to or grasp an object. Gripping only using your thumb and index finger can stress your wrist.
  • Use safety measures, like gloves, and follow directions for the proper use of hand and power tools.
  • When using a computer or keyboard, keep your forearms parallel to the floor or slightly lowered, and keep your fingers lower than your wrists. Allow your hands and arms to move freely. Remember the importance of taking frequent breaks to stretch your wrist, hands, fingers, shoulders and neck.
  • Keep your bones strong.
  • Avoid falls. Remove clutter and objects from the floor where there is high-traffic.

 

ABOUT MICHIGAN SPORTS & SPINE CENTER (MSSC):

Our studies prove that MSSC has patient success rates much higher than the national average. We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds. MSSC is committed to resolving your pain, not simply masking it. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life.

Sources: WebMD, Health Line, Breaking Muscle, The American Orthopedic Society for Sports Medicine, The Arthritis Foundation

 

 

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UNFORTUNATE TRUTHS ABOUT CAR ACCIDENTS IN THE U.S.

  • On average, there are 6 million auto injuries in the U.S. each year.
  • More than 90 people die in a car crash everyday.
  • 3 million people are injured every year as a result of a vehicle accident.

These are horrifying facts! Auto accidents are the most deadly, as well as the most common type of personal injury. Some of the most catastrophic injuries we’ve seen at Michigan Sports & Spine Center are related to automobile accidents. Car crash injuries can have debilitating short and long-term effects.

Auto accidents can cause many different injuries, to virtually any part of your body, depending on the circumstances of the crash and the severity of the impact. These crashes can result in serious physical harm, which in turn can significantly impact your life.

 

COMMON TYPES OF INJURIES AS A RESULT OF A CAR ACCIDENT

* Brain and Head Injuries:

  • The most common and debilitating injuries suffered by auto injury victims is an acquired brain injury caused by the head being jolted or hitting an object violently and traumatically.
  • Symptoms can range from mild, moderate or severe, depending on the extent of damage to the brain and the effected area.
  • There doesn’t have to be visible signs of trauma (cuts or bruises), in order for the brain to be jostled inside of the skull due to the force of impact, thus causing internal bleeding, bruising and swelling of the brain.

* Neck Injuries:

  • A common form of injury from a vehicle crash is neck injuries, which can occur in more mild forms such as neck strain and whiplash, to more serious injuries like disc injury and cervical dislocation.
  • Common symptoms include:
  1. pain in the neck
  2. headaches
  3. pain in shoulders, arms or hands
  4. numbness, weakness and slower reflexes in hands and arms
  5. muscle spasms in the neck
  6. reduced range of motion in the neck 

* Back Injuries:

  • The lower back is the most common site of back injuries, this includes sprains and strains, herniated discs and fractured vertebrae.
  • These injuries cause pain and discomfort and can limit your mobility.
  • Often the symptoms of even the most serious back injuries can take some time to show up after a crash.

* Spinal Cord Injuries:

  • Damage to the spinal cord is caused when displaced bone fragments, disc material or ligaments bruise or tear into spinal cord tissue, destroying the part of our nerve cells that carry signals up and down the spinal cord between the brain and the rest of the body.
  • Spinal cord damage often results in a loss of feeling or function. 

* Internal Injuries:

  • Internal damages to the liver, kidneys, lungs, bowels, spleen, aorta or heart are potential results of the impact of a car crash.
  • Also common are fractured ribs and punctured lungs.

 

These are the most common injuries that can occur from an auto accident. It’s important to remember that these injuries can be life threatening and in many situations should be treated by a medical professional immediately.

 

Weeks after a car accident, drivers and passengers may feel any of the following delayed injury symptoms:

  • headaches
  • neck or shoulder pain or stiffness
  • back pain
  • numbness
  • abdominal pain or swelling
  • changes in personality or physical function
  • PTSD
  • anxiety or depression

Vehicle crashes involving severe injuries or death can result in crash victims suffering short or long-term psychological injuries, such as emotional stress, PTSD, or persistent depression and anxiety.

 

ALARMING STATISTICS:

  • 1 in 7 Americans do not wear a seatbelt while driving.
  • Seatbelts reduce the risk of death by 45%, and the risk of serious injury by 50%.
  • 6% of crashes result in fatality.
  • When you talk on a cell phone while driving you’re increasing your chance of being in a crash by 400%.
  • Sending or receiving a text message takes a driver’s eyes from the road for an average of 4.6 seconds, the equivalent of driving the length of an entire football field, blind.
  • 1 out of every 4 accidents is caused by texting and driving.
  • Vehicle rollovers are the most deadly type of vehicle accidents.
  • Typical causes of accidents that result in death include: 
  1. Alcohol – 40%
  2. Reckless driving – 33%
  3. Speeding – 30%

 

CAR CRASH PREVENTION TIPS:

  • Whether you’re the driver or the passenger, ALWAYS wear your seat belt when you’re in a vehicle. No exceptions.
  • Be aware of blind spots. While your rearview and side mirrors are vital in outlining the view behind your car, don’t rely on them entirely. Always turn around to look over your shoulder, this will ensure that you aren’t missing something undetected by your mirrors.
  • Follow the speed limits.
  • Learn about your vehicle safety features. Knowing your car is one of the first lines of defense against a potential accident. Many models are adding extra safety features to help avoid accidents, including lane departure warnings, head-on collision warnings, auto-braking, and adaptive headlights.
  • Don’t drink and drive.

If you or a loved one has been injured in an auto accident, having a comprehensive treatment team like Michigan Sports & Spine, who understands your injury and the healing process, is imperative to your recovery.

 

 

ABOUT MICHIGAN SPORTS & SPINE CENTER (MSSC):

Our studies prove that MSSC has patient success rates much higher than the national average. We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds. MSSC is committed to resolving your pain, not simply masking it. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life.

 

Sources: Center for Disease Control and Prevenion, CarAccidentInfo.org, Association for Safe International Road Travel

 

 

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Posted by on in Concussions

An estimated 1.6 - 3.8 million sports-and recreation-related concussions occur in the United States each year!

A concussion is a type of traumatic brain injury that is caused by a blow or jar to the head or body, a fall, or another injury that shakes the brain inside the skull. The cause is a temporary loss of brain function.

Common causes of concussions are sports injuries, car accidents, falls, playground injuries, bicycle crashes and physical altercations.

It’s imperative to contact a doctor if you or someone you know is experiencing any of the following symptoms of a concussion:

  • ·      A headache that gets worse, or does not go away
  • ·      Numbness, weakness or decreased coordination
  • ·      Repeated vomiting or nausea
  • ·      Seizures or convulsions
  • ·      A problem recognizing people or places
  • ·      Increasing confusion, restlessness, or agitation
  • ·      Slurred speech
  • ·      Extreme drowsiness or not being able to wake up
  • ·      One pupil that is larger than the other

 

What you need to know about concussions: 

  • ·      You don't have to pass out or lose consciousness, in order to have a concussion.
  • ·      Some people will have obvious symptoms, such as passing out or forgetting what happened prior to the injury. But others will show no signs at all.
  • ·      Never return to play or vigorous activity while signs or symptoms of a concussion are present.
  • ·      Repeated concussions or a severe concussion may lead to long-lasting problems with movement, learning, or speaking.

 

Detroit athletes with career changing concussions: 

  • ·      Javid Best began his NFL career with the Lion’s in 2010, however his NFL career was short-lived. The numerous concussions he suffered throughout his career prevented him from returning to the field during the 2012 season. In 2013, the Lions released Best.
  • ·      Johan Franzén began his NHL career with the Red Wings in 2008. In 2015, Franzén missed the remainder of the season due to concussion-like symptoms he suffered after he was blindsided by a check in the beginning days of 2015. He was deemed medically fit to return to the 2015/16 season, Franzén only played two games before the return of his concussions symptoms.  He is presently on the team’s long-term injury reserve list.

 

It's important to know that after a concussion the brain is more sensitive to damage. So while you’re recovering, be sure to avoid activities that might injure you again. With rest, most people fully recover from a concussion. Some recover within a few hours, other people take a few weeks.

 

ABOUT MICHIGAN SPORTS & SPINE CENTER:

Our studies prove that MSSC has patient success rates much higher than the national average. We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds. MSSC is committed to resolving your pain, not simply masking it. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life.

 

Sources: WebMD, Wikipedia

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Arthritis is inflammation of one or more joints. A joint is the area where two bones meet. There are over 100 different types of arthritis.  Arthritis involves the breakdown of cartilage. b2ap3_thumbnail_joint-pain.jpgCartilage normally protects a joint, allowing it to move smoothly. Cartilage also absorbs shock when pressure is placed on the joint, such as when you walk. Without the normal amount of cartilage, the bones rub together, causing pain, swelling (inflammation), and stiffness.

Causes
Autoimmune disease
Broken bone
General "wear and tear"
Infection

Symptoms
Joint pain
Joint swelling
Reduced ability to move the joint
Redness of the skin around a joint
Stiffness, especially in the morning
Warmth around a joint

Diagnosis
Physical examination and medical history consultation
X-rays
Lab tests

Treatment
Lifestyle changes
Physical therapy
OTC medications
Corticosteroids
Disease-modifying anti-rheumatic drugs
Biologic medications
Surgery

Source: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002223/

 

 

Why Choose Us

Our studies prove that MSSC has patient success rates much higher than the national average.

Innovative leaders utilizing cutting-edge technologies such as muskuloskeletal ultrasounds.

MSSC is committed to resolving your pain, not simply masking it. 

We treat everyone from high-profile athletes to your neighbor next door.

 

What is everyone saying at Michigan Sport & Spine?

-Debrora in Clawson, MI | Sep 24, 2016
Dr Pierce and his staff have helped me over the years with my knee and hand pain. They would get me in right away and not make me wait. Dr pierce is true genius and knows how to treat patients in pain. Im feeling 90% better since finding Dr Pierce and Michigan Sports and Spine.
See more reviews like this at https://www.healthgrades.com/physician/dr-jeff-pierce-x6fxn
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Posted by on in Sports Injuries

Ankle sprains are a common problem in most sports. However, in hockey, the common ankle sprain caused by plantar flexion, inversion and internal rotation is a relatively rare occurrence. This is due to the protection afforded by the modern stiff skating boot and because there is relatively little jumping and landing, which is a frequent cause of inversion injuries in other sports. More frequent and much more troublesome in skating is the dorsiflection-eversion-external rotation ankle sprain.

 
There are two principal etiologies for this sprain. The first and most common injury occurs when a player catches his or her support blade in an ice rut, causing the skate to follow the rut, forcefully rotating and everting the ankle. The second etiology is a fall over the front of the skates, with the foot being caught in an externally rotated, dorsiflexed position under the body. Both cases result in a strain of the deltoid ligament followed by progressive loading of the tibiofibular ligament and interosseous ligament.
 
This type of sprain results in immediate pain which is localized in two distinct areas, the medial aspect of the ankle over the deltoid ligament and the anterolateral aspect of the ankle over the anterior inferior tibiofibular ligament and distal interosseous ligament. The pain is increased with eversion-external rotation stress of the dorsiflexed ankle. Inversion-internal rotation of the plantar flexed ankle is relatively painless. When the mechanism of injury and clinical examination are consistent with an eversion sprain, you should perform stress X-rays to rule out a diastasis of the ankle syndesmosis. Be sure to include the entire tibia and fibula on the film in order to avoid missing a proximal fibular fracture.
 
Immediate treatment for these sprains should include prompt compression, ice and elevation since the amount of swelling predicts the amount of ankle pain and the length of recovery you can expect. When the radiograph demonstrates evidence of mortise widening or instability, consider performing open fixation with a syndesmodic screw in order to reduce and hold the ankle anatomically. If the stress X-rays are negative for diastasis, continue with crutches and a compression dressing until the initial injury pain subsides. At that point, you can allow weightbearing as tolerated and proceed to emphasize ankle rehabilitation.
 
The initial focus of the ankle rehabilitation program should concentrate on return of motion. An exercise bicycle and an ankle board are valuable in this early phase. As the tenderness over the anterior tib-fib ligament and interosseous space begins to subside, have the patient initiate inversion-eversion strengthening and heel cord stretching. Encourage proprioception training, using a tilt board or other balance device, in conjunction with the stretch and motion program.
 
Once the patient can tolerate full weightbearing, ankle strengthening, range of motion and proprioception well, you can allow the patient to proceed to straight ahead running. The final, most difficult phase of the rehabilitation is returning to skating because of the inherent external rotation, everson forces placed across the ankle with normal skating stride. To help protect the ankle against excessive stress in this period, apply immobilization taping. In non-operative cases, return to function occurs within three to six weeks after the injury while a surgical case will require 15 to 18 weeks for functional recovery.
 
Expert Pointers On Treating Foot And Toe Fractures
Although the foot is protected by a solid boot made of leather and plastic, foot injuries still occur frequently in hockey. Fractures and contusions account for most of the foot injuries. Fractures of the feet are almost invariably the result of impact by the puck or stick.
The most commonly fractured bones are the navicular and the base of the fifth metatarsal (styloid process). The first through fourth metatarsals are fractured much less frequently. These fractures are usually oblique but can appear comminuted or spiral. When these fractures are not displaced, players often “play through the pain.” Treatment for these fractures consists of four to eight weeks of immobilization, depending on the injury. If the fracture is displaced and cannot be closed or reduced, it may be necessary to perform ORIF.
 
Toe fractures are not very common in hockey due to the hard toe of the skate. However, these fractures do occur occasionally due to direct trauma from a puck or stick. You may see a subungual hematoma with these injuries and the fracture will usually be comminuted. The player will present with pain, edema and ecchymosis of the affected toe.
 
Treatment of nondisplaced toe fractures consists of immobilization splinting to the neighboring toe with tape, felt or prefabricated splints. With these cases, you can expect a return to action in a matter of days. If the fracture is displaced, depending on severity, you should perform a closed or ORIF. Return to play will then take a couple of weeks, depending on the degree of displacement and the amount of reduction and stabilization you perform on the area.
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How Your Car Is Like Your Body

 

 

I don’t know about you, but I love analogies. Will any of us ever forget when Forrest Gump told us that “life is like a box of chocolates … you never know what you are going to get”? Probably not, because it captures the essence of life so perfectly.

 

Analogies and metaphors help us describe indescribable things. For those of us who have never even really looked under the hood of a car, much less know what to make of all of those mechanical parts, vehicle systems are nearly impossible to understand.

 

 

 

 

 

But what if I told you that your vehicle’s cooling system was like the body’s circulatory system?

 

 

 

 

If you have a fever, you don’t feel well, right? Well, in order to function properly, your vehicle’s engine needs to run at the right temperature, too. So if your engine is running too hot, a sensor goes off and coolant is released to cool the engine off. When you have a fever, a sensor goes off—our own thermostat, the hypothalamus—and then our body responds by sweating and other means of cooling off.

 

 

Makes a lot more sense, now, doesn’t it?

 

Audra Fordin, of WomenAutoKnow.com, has come up with a brilliant way to understand a vehicle’s systems—she compares them to bodily systems. Check it out. I bet you’ll understand more about cars by the time you get to the bottom of the list.

 

 

The Skeletal System is like a Car Frame

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The frame of your car is the skeletal system of your body and the key is flexibility. If an injured foot is causing you to limp, that compromises your ability to walk. The same holds true for your car’s body. If it’s out of alignment, the car’s ability to take a shock is compromised.

 

The Digestive System is like Fuel

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Fuel/gas is like food for your body. Your body uses the food for energy. The engine breaks down the fuel to optimize it and run its body, the engine.

 

 

 

 

The Endocrine System is like a Car’s Computers

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Computers in your car are like the endocrine system. Hormones are chemicals that control your body functions. Glands are comparable to the ECM, PCM, OBDII, transmission computer, window computer, and HVAC controls.

 

 

 

The Immune System is like the Gauges and Dash Lights

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The gauges and dash lights in your car are like the immune system in your body. They let you know when your car needs a checkup.

 

 

 

The Lymphatic System is like the Speed Sensors, etc.

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Sensors measure vehicle and engine speed and how your car is running. Like the lymphatic system, sensors help defend the body.

 

 

 

The Circulatory System is like the Cooling System

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Like the cooling system of the car, if you have a fever, you’re not feeling well. In order to run properly, your car’s engine needs to be at the right temperature.

 

 

 

The Muscular System is like Engine Torque

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Engine torque (strength) is similar to your legs pumping the pedals on a bicycle.

 

 

 

The Nervous System is like your Car’s Electrical System

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The electrical system of your car is like the nervous system in your body. A pinched nerve in the body is like a broken wire in your car—it causes the system or vehicle to behave erratically and unpredictably.

 

 

 

The Respiratory System is like the Air Induction

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The air induction of your car is like your respiratory system. If there is something wrong, your engine will have trouble taking in air, causing your car to choke, which is similar to an asthmatic gasping for air.

 

 

 

The Urinary System is like the Exhaust System

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The exhaust system is like the urinary system of your body. If you cannot properly eliminate waste, you will become sick. Your car does the same job by safely removing waste from the exhaust system.

 

 

 

 

 

 

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You’d like to live a healthier life. But that goal is so big that you don’t know where to start.

 

If you're feeling overwhelmed, here are seven simple ways to launch your personal health makeover.

 

 

 

 Floss 

 

 

Yes, you should. Many of us were surprised to learn last year that flossing lacked clear benefits in medical studies. But we should keep up the habit anyway, according to the American Dental Assn  and the Centers for Disease Control and Prevention.

 

Studies have been few, small and potentially flawed by people who claim they floss more, and more thoroughly, than they really do, experts say. But the signs of non-flossing — red, puffy gums and unwanted “pockets” between gums and teeth — are obvious to dentists.

 

Brushing can’t get between teeth to remove “bad” bacteria. Flossing gets at least four times deeper into gums than brushing does. Technique matters, so ask your dentist for tips at your next visit. And don’t forget your regular, professional teeth-cleanings.

 

 

 

 Keep an eye on your eyes 

 

 

Many people — perhaps even you — assume nothing is wrong with their eyes if nothing seems to be. But “silent” conditions can do damage before symptoms show up, says  Dr. Rohit Varma  , director of the USC Roski Eye Institute and dean of the Keck School of Medicine at USC.

 

A comprehensive eye exam can find them early. Regular exams are most important for babies and kids (to check for congenital problems and nearsightedness) and people over 50 (for age-related problems such as cataracts, glaucoma and macular degeneration).

 

 

 

But younger adults aren’t immune — farsightedness starts about age 40 — and the National Institute of Occupational Safety and Health suggests yearly exams for computer users of any age. Computer-related problems (most commonly dry eye) are so widespread there’s a name for them: computer vision syndrome.

 

 

 

 

Step it up

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Does the journey to better health begin with 10,000 steps? It might.

 

Being active burns calories, builds muscle and boosts your energy and  mood. And counting your steps is a good way to keep track of how active you are, says  Dr. Neha Vyas  , a family medicine physician at the Cleveland Clinic. Many experts believe that 10,000 steps a day — about 5 miles — is a good number for most people to aim for. But, she adds, “The reality is that any amount of activity is beneficial.”

 

 

 

Be skeptical 

 

You can learn a lot about health on the Internet. Some of it is even true. But how can you tell facts from malarkey?

 

You can generally trust information from local, state, and county health departments, academic institutions, the Centers for Disease Control and Prevention, and medical associations such as American Academy of Family Physicians and Infectious Diseases Society of America.

 

 

You should beware of rosy health claims for dietary supplements. These products are not vetted by the Food and Drug Administration the way medicines are, so regulators can’t vouch for their safety or effectiveness. Supplement manufacturers aren’t free to knowingly make false marketing claims. Still, sometimes they may assert things that have not been subject to rigorous, objective testing.

 

 

 

 Think fun! 

 

A rose by any other name might smell as sweet. But call exercise by another name and it might do you more good, a pair of experiments suggest.

 

In one, 46 adults went for a 2-kilometer walk around a lake. Half were told it was an “exercise walk” and half were told it was a “scenic walk.” When it came time for a mid-afternoon snack, the “exercise” walkers ate more than twice as many M&Ms; as the “scenic” walkers — a difference that amounted to  206 additional calories  . In the other, the “exercise” group ate 35% more chocolate pudding at lunch.

 

The key is to think of activity as fun, says Brian Wansink, director of the Cornell University Food and Brand Lab and one of the researchers involved in the experiments. If you tell yourself you’re working out, you’re likely to reward yourself by eating more. “So tell yourself it’s personal time,” Wansink says. “Say, ‘I’m doing this for me.’”

 

 

 

Feed your tiny friends 

 

 

You may not realize it, but you’re eating for millions — of microbes. In fact, scientists estimate that at least half the cells in your body aren’t actually human at all.

 

You’re the big kahuna for your microbes, says  Dr. Zhaoping Li  , director at UCLA’s Center for Human Nutrition. You control their destiny. Which brings us to fiber. Scientists used to believe fiber was only good for avoiding constipation. But now they know you need it to keep your microbes happy. Eat plenty of the best kinds — the ones in fruits, vegetables and whole grains — if you want your microbes to maintain an orderly society. That, in turn, can help you maintain a healthy body.

 

 

 

 Make protein a priority 

 

 

Your body needs sugar, fat and protein to carry out its daily metabolic chores. And it’s very good — sometimes too good — at keeping stores of sugar and fat accessible. But protein? Not so much.

 

“Your protein pool can only last 3 to 4 hours,” Li says. That means three meals a day are not optional — they’re vital. And each meal should include about 20 grams of protein, roughly the weight of eight pennies.

 

If you skip a meal, your body will make do by breaking down your skeletal muscle to get the amino acids it requires. In general, once you replenish your protein pool, your body will return the amino acids it borrowed from your muscles, so no permanent damage is done. But if you deprive it of protein too often, it may not be able to repay the big debt you rack up.

 

And be extra careful if you’re getting older: Your body just isn’t as good then at paying back what it owes, and you may never be able to restore the muscle you’ve lost.

 

 

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