Sports - Tampa Chiropractor | Dr. Brad McHenry | The Health and Wellness Clinic of Chiropractic

Archive for Sports

Dec
15

Swimmer’s Ear: Symptoms and Treatment

Swimming is a sport that gives you all of the benefits without very many drawbacks. One drawback, though, could be contracting swimmer’s ear. Keep reading to find out what it is and how to treat it if you become infected.

When the weather gets warm, spending time in the pool can cool you off. Whether you are swimming, floating or playing, many people flock to swimming pools and beaches to take a dip in the water.

What Is Swimmer’s Ear?

A condition that can arise in those who spend a lot of time in the water is swimmer’s ear. Its medical name is otitis externa. The ear canal becomes infected by bacteria and fungi that are present in the water.

When water is allowed to settle in the outer ear, it can break down the skin here over time. Cracks in the skin allow bacteria or fungi to enter and grow. Untreated, it could affect the eardrum and middle ear where the bones of sound conduction are found.

But, you don’t have to be a swimmer to get swimmer’s ear. Bacteria are introduced through breaks in the skin. This can also be caused by scratching the ear canal, using Q-tips and rubbing vigorously or using other objects in the ear. However, children who spend lots of time in the water are still the best candidates.

Signs of Swimmer’s Ear

So, how will you know that you or someone else in your family has the condition? Become suspicious when children begin to pull on their ears. Often this is done because the ears are irritated, painful or itchy. This is the first sign.

Examine the ears. Are there signs of redness or scabs from previous scratches to the skin? Irritation can cause swelling in the ear canal. This swelling can block the transmission of sound.

Kids often complain that they feel that there is something in their ear when there is not. They may feel pain when they chew. If your child is eating less, it could be because of this pain.

Pus is also not uncommon in the ear. It may begin clear and turn cloudy as the condition worsens. Don’t worry about catching it. Swimmer’s ear is not contagious.

Treatment for Swimmer’s Ear

At the first sign of pain, see a doctor. They can examine the ears and let you know exactly what is going on. Treatment involves clearing up the infection with antibiotic drops.

If there is swelling, a steroid drop may also be used to reduce it so that the antibiotic can do its job. The doctor may take a culture of the pus coming from the ear for culture just to confirm the source of the infection. Oral antibiotics may be needed for severe cases.

At home, warm washcloths keep the ear canal clean. Make sure that any moisture is removed. Give pain relievers to stop any discomfort while the medication is working.

Swimmer’s ear is an infection of the outer ear canal that can affect hearing. Get help from your doctor at the first sign of symptoms.

0 Categories : School Age, Sports

Nov
14

Preventive Care for Skiers

by Chiropractor

Skiing can be one of the most exhilarating, refreshing, and transcendental experiences imaginable. It provides exercise for the entire body, fresh, crisp mountain air for the lungs and excitement for all of our senses.

It is, however, quite a dangerous sport, not only due to the inherent dangers of falling of or colliding with parts of the scenery but also because of the unpredictable nature of fellow skiers whose expertise may vary considerably.

Protection and preventive care are therefore essential elements of keeping safe and uninjured on the slopes. Along with a properly fitted ski helmet, a vital piece of protection that most skiers still eschew, pre- and post-skiing warm-ups and long-term physical training can help immeasurably in avoiding injuries or reducing their impact and recovery time.

Regardless of the skier’s level, skiing puts enormous and often sudden physical demands on the body, regularly stretching muscles and joints past their normal operating limits. In order to avoid injury, the skier’s body must be limber and resilient, and there are few regimens that are better for toning a skier than yoga.

Long-term yoga not only provides significant improvements to flexibility, but also builds muscle strength and endurance, which are critical for the intense physical demands of skiing. Yoga has many varieties, some of which concentrate on the spiritual rather than the physical and may not provide much benefit for skiing. Look for somewhat physically demanding yoga such as Bikram, Ashtanga or Vinyasa.

Ideally, a skier’s yoga program should provide full-body training, with an emphasis on stretching and strengthening hips, knees and ankles, the most important joints for skiing. Try to incorporate yoga at least three times a week for a minimum of an hour as anything less may not provide sufficient benefit.

Just before hitting the slopes, the smart skier should stretch and warm-up for at least 15 minutes, regardless of previous physical training. Unprepared muscles, tendons and joints can suffer greatly for the shocks and unexpected crashes, and early injuries can ruin an entire skiing holiday.

A full description of pre- and post- stretching for skiing can be found online by searching for “skiing stretches”. Concentrate on stretching your calves (a curb stretch can be a simple and effective method), quadriceps, hamstrings and shoulders. Don’t forget though that your entire body will need care.

Post-skiing care should include not only the prerequisite hot-tub session but also a full body massage. A licensed chiropractor should also be consulted if you’ve suffered a significant fall or other injury even if it did not require immediate medical care. There can be many hidden issues caused by the hard falls inherent in skiing and an experienced chiropractor can quickly detect these problems.

When dealing with soreness, it’s important to note that much of this is due to microscopic muscle damage rather than lactate accumulation. It is therefore, essential to drink lots of fluids with no alcohol or caffeine the first few days in order to recover more quickly. Save the celebrations for the end.

By being prudent about your safety, conditioning your body beforehand and caring for it afterwards, you can continue to enjoy this magnificent sport for most of your life.

0 Categories : Sports

Nov
5

Vegetarian Sports Nutrition

by Chiropractor

Vegetarian athletes have special needs to be able to perform at a higher level of energy than those who don’t exert themselves athletically each and every day. Sports nutrition and calorie intake are very important to consistently help your body to perform at it’s best.

Most nutritional challenges of sports nutrition can be met by planning ahead and having a variety of foods available at home. Variety in your vegetables, fruits, nuts and seeds will assure the correct vitamins, minerals and essential amino acids in the diet.

Vegetarian sports nutrition must meet the energy needs of the athlete. Energy sources can simply be your favorite fruits, root vegetables, whole grains and green leafy vegetables.

Proteins, needed for repair of tissues, building and repairing muscles, red blood cell production and just running your body, can be received from fruits, green leaves, nuts and root vegetables. Some excellent sources of protein include avocados, dates, bananas, and almonds.

Protein requirements are not different for vegetarian athletes than for athletes who don’t eat a vegetarian diet. Athletes should take 1.2 to 2 grams of protein per kilograms of body weight.

Our bodies also require minerals to repair and replace muscles and hormones. There are several factors that are important to the absorption of minerals and vitamins. How the foods are combined, use of microwaves and incorporating the occasional fast all impact how minerals and vitamins are absorbed into the body.

Individual sources of plant protein do not supply all nine essential amino acids that meats and animal proteins do. However, eating a variety of vegetables during the day will supply all nine amino acids; what one vegetable is missing another will supply.

Calcium is also essential to nutrition. Vegetarian sports nutrition should plan for sources from plants or add supplements since athletes who are low may have increased risk of bone and stress fractures.

Athletes also are at risk for iron deficiency, especially females. Iron loss is increased during heavy training. Smart sports nutrition should incorporate spinach, a good supply of iron, into the diet. Vitamin C also improves iron absorption. The main symptoms of iron deficiency are weakness and rapid fatigue during exercise.

Low zinc levels can also be a problem for vegetarian athletes in heavy training. Zinc sources are pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts and almonds.

Vegetarian nutrition should include appropriate amounts of energy, carbohydrates, protein, vitamins and minerals is critical for optimal performance. Athletes who practice a vegetarian lifestyle must do a little planning to ensure the correct balance of nutrition in their diets.

0 Categories : Sports, Vegetarian

Jul
15

Recreational Water Illnesses and How to Prevent Them

by Chiropractor

Water cools us off, especially when the weather gets warm. If you are planning to spend a good deal of your time in the water this summer, here are some ways to keep yourself safe.

What Are Recreational Water Illnesses (RWI)?

Recreational water illnesses refer to any sickness that is water borne. They can occur in any body of water: lakes, rivers, ponds, and backyard and public pools. Kids and adults alike love water so it is important to be healthy while enjoying these activities.

It is the responsibility of not only the pool owners but also the swimmers to keep themselves safe from potential contamination in water sources. Bacteria love warm, moist places to cling and breed.

Preventing Sickness from Water Fun

Test chlorine levels – Just because chlorine is added to a pool doesn’t mean that it is safe. The pH has to be at a certain level in order for bacteria to be affected and it doesn’t kill the bacteria right away. Pool supervisors that regularly clean and treat with chlorine can reduce bacterial growth that can affect the health of swimmers. You can test the water yourself with home litmus kits.
Don’t drink the water – The chlorine alone can make you feel sick to your stomach. Water in pools and natural bodies contain some measure of bacteria. Drinking pool water increases your chances of contracting a water illness. Keep your mouth shut as much as possible while you are swimming.
Don’t swim if you are sick – You may not be able to see it, but small amounts of fecal matter can be released into the water if you have been suffering from diarrhea. Any bacteria, which you have on or in your body, can make its way into the water from a cough, flatulence or a urinary accident.
Change babies in the bathroom – Poolside diaper changes may be easier but they are definitely not safer. Diaper contents can become aerosolized or even leak onto the area surrounding the pool. Then it is only a short distance to the entire body of water.
Wash before you swim – Clean your skin before jumping into the pool. Take a shower in your suit before entering the pool area.
Wash your hands thoroughly – After using the bathroom, use soap and warm water to clean any debris off of your hands before re-entering the water.
Read posted signs – Whenever there is a health concern that could affect public areas where lots of people gather, signs will be posted or announcements made. Wait until the public threat is over before returning.

It is not as hard as you think to spread bacteria from person to person. A body of water is the perfect breeding ground. Above are a few ideas that can help you keep yourself safe this summer.

0 Categories : School Age, Sports

Jul
3

Sports Drinks vs Water

by Chiropractor

Sports drinks and energy drinks have become a popular substitute for water. They are sold in almost every grocery store, department store and pharmacy. Sports drinks are advertised in most sports magazines and all sports television.

But what about the controversy of sports drinks vs water? Which is better?

Gatorade is one of the most universally known sports drinks and is available in different colors and flavors that will satisfy most taste buds. There are other sports drinks that are on the market that have differing amounts of electrolytes and additives. All reportedly improve athletic performance.

In 1965 a group of specialists from the University of Florida began pioneering sports drinks to encourage their athletes to fight tired muscles without performance-enhancing drugs. What they found is that athletes who used the sports drinks became dependent upon them. Research found that after having used energy drinks 90 percent of athletes then preferred them to water after a tiring activity.

The original intent of sports drinks was to be used during an activity to help the athlete continue and not to refuel after an activity. Post athletic activity refueling is important and can be accomplished successfully without the addition of the empty calories found in sports drinks. In fact drinking them without exercising intensely will lead to quick weight gain, often the opposite effect that a client is trying to achieve.

But sports drinks vs water? Sports drinks are not an alternative to water, which is the major component of the body. They are stimulants, which help the athlete to continue to work, but they will never replace re-hydration with water. In fact, using a sports drink after an activity without also using water will lead to dehydration.

Most sports drinks contain carbohydrates to fuel muscles and supplements to replenish fluids and nutrients. There are three types of drinks. Isotonic that sustains energy for middle and long distance events; hypotonic that are best for jockeys and gymnasts; and hypertonic for ultra distance events and used with isotonic drinks.

The difference in each of these sports drinks is the amount of carbohydrates and electrolytes. The higher the level of these additives the slower they empty from your stomach and the longer you feel full.

So which is better: sports drinks vs water?

The answer lies in the amount of time you’ll be exercising, your drink preferences, and your pre-exercise hydration level.

Water hydrates best for people who are exercising between 25 and 45 minutes. Only the true endurance athletes really need sports drinks to replace their sodium loss from sweat. If you are exercising for 30 minutes you won’t need to hydrate during the workout. If you are going for 45 minutes water will hydrate you and maintain your performance.

Only you can answer this question best for your situation. You know your program. Use the drink that will help you perform the best.

0 Categories : Balanced Diet, Sports

Jan
18

Fun Summer Workouts for the Whole Family

by Chiropractor

Summertime is all about feeling the sun on your face and getting some fresh air. But, many people stay inside and miss out on what nature has to offer. Here are some fun ways that you and the family can get out there and get healthy.

Even better than enjoying a summer day is enjoying it with someone else. As parents we try to send the kids outside but may not go out ourselves. The sun is for everyone and you can have even more fun outdoors.

Getting Outdoors

Create a family activity day at least once a week. This is the time when all of the family spends time together sharing a fun activity outdoors. The name of the game is injecting some physical activity into your day.

Let everyone choose a fun activity that they like. Place them on a list. Each time you have an activity day, take one suggestion from the list. But, what activities can you do as a family that will be rewarding physically and mentally?

Here are some summer workouts that you can begin with.

Bicycling – If everyone doesn’t know how to ride a bike, this is the perfect time to learn. Bike riding builds up the leg muscles and also your cardiovascular fitness. You can ride and talk about your day. Go to the park and have a leisurely ride.
Basketball – All you need for this is a hoop and a ball. Have a family pick-up game after dinner or after work. You can divide into teams and play for points. Even better, play games to see who has to do the most chores that week.
Hiking – Explore your outside world with your family. Even though you are having fun and exploring, you are burning tons of calories on a hike. And, you get to learn about nature. Combine it with a camping trip for a fun weekend getaway.
Swimming – You don’t even have to have your own pool. If there is a neighborhood pool or one at the gym, use it. Doing laps is an easy way to gain muscle tone all over your body while you have fun. Take a water aerobics class as a family. There is no shock to your joints so it benefits both young and old alike. Parents can finally keep up with their kids.
Backyard games – One of the often neglected parts of the house is the back yard. Act like a kid again. Play kickball, volleyball, soccer, flag football and many other games that will make you sweat and give you great memories to hold on to.

There are lots of activities that the family can do this summer to gain fitness and have some fun. Start with those above and add to the list.

0 Categories : Parents and Children, Sports

Dec
15

Fitness Walking

by Chiropractor

Have you been a couch potato but want to start back to an exercise program? Fitness walking may very well be the program for you! Fitness walking may be the best way to start a program for people whose level of conditioning is low.

Research has shown that exercise improves your circulation and energy levels while decreasing your cholesterol and risk for cancer, stroke and heart disease. As with any program you should always check with your primary healthcare provider to be sure that your planned program won’t interfere with your current medical conditions or medications and that your goals will work with your current level of conditioning.

Walking is a great way to get your body moving, lose weight and improving your energy level. This is definitely not as hard on your body as running or other intensive exercise programs. It is also one of the safest forms of exercise. Walking strengthens your heart, lowers your blood pressure, and can increase your metabolic rate for the day while preventing weight gain.

Fitness walking may also be perceived as having some disadvantages. Because the exercise is less intense than other exercises, your improvements will be slower. You can take up more intense exercises once your fitness level has improved but don’t give up the walking, which will help intensify the benefits of any other program you enjoy.

Walking is easy to get started, costs very little and gives you the freedom to do indoors or outside. Walking should be the foundation of any beginning fitness program. Doctors recommend that you walk for 30 minutes at a brisk pace once per day. Some find it more convenient to walk for 10 minutes 3 times each day. With that flexibility anyone can incorporate it into their day.

The flexibility of a walking program can also work against you. Without a structured program you may find excuses not to walk for those 10 minutes per day. Plan a specific time each day and stick with it for 21 days. Research shows that people who perform an activity for at least 3 weeks and develop a habit will find it more difficult to stop the habit than to it.

Start your program slowly. Even though you are walking you can still overdo the program and get hurt. Walking gives you time to think, socialize with your friends, make business decisions and listen to music. You’ll burn extra calories, feel better about yourself and discover that you can do more than you did before. There are many more advantages to doing walking than there are disadvantages.

Keep a log of your progress and the milestones you reach. You’ll find this keeps you motivated and willing to continue the walking program. You’ll see the small steps in concrete terms and you’ll be able to plan rewards when you achieve your goals. Your rewards must be consistent with your program. Using ice cream or cake as a reward just works against your original goals. Consider other things that might be rewards such as a coveted CD, a book or an afternoon at the movies.

Too often we put the needs of others above our own needs. Although this is admirable and a desirable trait it also can adversely affect your health. Only you can make a change in your habits that will improve your health and your energy levels. And in the long run, this will also help the ones you love.

0 Categories : Senior Citizens, Sports

Mar
15

Female Boxing for Better Health and Fitness

by Chiropractor

Boxing isn’t just about fighting; it’s also about getting in shape. It has many benefits, not only for men but also for women. Increase your fitness level with this multi-purpose exercise.

A fitness craze began in the early 90s which combined boxing with aerobic exercise. Tae Bo is still popular these days and offers a good basis for women to get stronger and leaner while still having fun. Today, variations on that theme are everywhere: female boxing gyms, kickboxing, aerobic boxing and other programs that incorporate a combination of these themes.

How Boxing Helps

Boxing may look like a bunch of punches to the face and body but it is more than that. The entire body gets a workout when punches are done correctly. Techniques don’t have to be done on another person. Shadow boxing and using the punching bag increase proper technique and that in turn increases strength.

Strength

Women genetically have lower upper body strength. Boxing uses isometric training to build and tone the muscles of the arms – biceps and triceps. Punches are controlled so muscles need to be engaged throughout the movement.

Aerobic kickboxing not only incorporates punches but also lower body kicks. Like the punches, controlling kicks means using proper technique and isometric movement which aids in muscle growth and strength.

Balance

To throw an effective punch, the body has to move from a point of stability. Balance begins in the core (abdominals and lower back muscles). Tightening the core throughout each punch or kick increases balance so you can punch or kick without falling. This gets the abs in shape also.

Confidence

Boxing is a sport that can be utilized for means of defense as well. Being able to kick and punch effectively not only increases your power but also your confidence in your ability to defend yourself. These techniques are useful in other areas of your life besides just in the gym or aerobic class.

Endurance and Weight Loss

With each punch you will get stronger. Muscle burns more calories than fat so you will get a weight-loss benefit with regular exercise. Aerobic kickboxing adds an element of movement that increases your heart rate. Over time, you will be able to perform for longer.

Increased Fitness Level

Boxing, whether sparring or aerobic, increases the fitness of the body. You can gain strength and endurance in these series of moves that is as effective as performing aerobics and weight training separately.

As fitness increases, proper execution will as well. Stronger moves increase muscle growth and can make a workout more effective than before.

Women can greatly benefit from boxing workouts. They increase endurance, strength, weight loss, fitness level and confidence. Also, the workouts can be fun because they vary in intensity and routine.

0 Categories : Sports, Women