Chiropractic care is an important tool in the arsenal of any professional athlete. It has been shown to help reduce injuries, speed healing time and improve performance.

A number of professional American sports teams have a chiropractor on staff, including the NFL, NBA, MLB, PBA, Nascar and more. Professional golfers routinely use a chiropractor during tournaments, as golf can produce a great amount of stress on the vertebrae due to twisting. Well-known professional athletes such as Michael Jordan, Lance Armstrong, Tiger Woods, Joe Montana and many others have reported how they have benefited from chiropractic treatment.

A study conducted in 1991 by researchers Anthony Lauro and Brian Mouch, which was published in The Journal of Chiropractic Research and Clinical Investigation, found that athletes under chiropractic treatment were able to improve their performance an average of 10.6% over six weeks and 16.7% over a period of 12 weeks. The researchers noted that, as the study was only 12 weeks in duration, and athletic performance continued to improve during that time, it is possible that further enhancement may be possible with longer chiropractic treatment, though at what point improvement would level off is still unknown.

Another study reported in the Journal of Vertebral Subluxation Research in 1997, which evaluated the performance of baseball players, found a marked increase in athletic performance, including an increase in capillary counts, after 14 weeks in the group that was receiving upper cervical chiropractic adjustments. In regard to the effect of chiropractic care on these athletes, the researchers concluded that, “it is evident that changes were measurable in regard to physical strength, tests of athletic ability such as the long jump, and microcirculation.”

Athletes under chiropractic care have faster reaction time, better coordination and achieve more accurate and precise fine movements, all of which contribute to better performance.

There are a large number of high-impact sports that exert a lot of stress on the spine. It is quite easy for the vertebrae to become misaligned during a football tackle, during competitive wrestling or in a Nascar race that involves excessive g-force. When this happens, it can disrupt nerve transmissions from the nerves in the spinal cord, resulting in limited range of motion, slower reaction time, headaches, inflammation and slower recovery from injuries.

Chiropractic adjustments reduce irritation to the roots of the nerve in the spinal column, which allows for greater range of motion and joint flexibility. In addition, joint pain is alleviated and blood circulation is increased, which supplies the body’s muscles and organs with oxygen.

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Scoliosis is a disorder that affects some 5 to 7 million Americans. A normal spine, as observed from behind the body, is aligned straight up and down. A spine with scoliosis is seen to have excessive side-to-side curvature, resulting in a “C” or “S” shape. It is different from kyphosis (hump back) or lordosis (swayback), which are curvatures of the spine from front to back. Scoliosis is not merely a problem with posture, although people with scoliosis may seem to lean to one side or another. Not only does their spine curve excessively, their vertebrae are often rotated, which may cause a “rib hump” in the middle or thoracic area of the spine. The curvature may result in the shoulders or the hips appearing uneven.

Approximately 85% of all cases of scoliosis are idiopathic, meaning they have no known cause. It is usually diagnosed during childhood and occurs equally in girls and boys: however some cases of scoliosis are caused by osteoporosis or other degenerative diseases of the spine. Scoliosis seems to have a genetic component because it runs in families. For unknown reasons, scoliosis curves are 5 to 8 times more likely to grow and need treatment in girls than in boys.

Mild scoliosis often requires no treatment, but if the curve grows to a moderate size, or about 60 degrees, braces, surgery or other treatments are usually necessary. Attempting to adjust one’s own posture is ineffective in treating scoliosis. When implemented during adolescence, braces can be very effective in preventing the curves from increasing, avoiding the need for surgery. However, braces cannot completely restore the spine to its normal shape, and may not be able to prevent an increase in curvature. Surgery is painful, expensive and requires significant alterations to lifestyle, although it can be effective in reducing curvature. Surgery should be considered a last resort treatment for scoliosis.

Chiropractic care has been shown to be useful in reducing the spinal curvature of scoliosis, reducing pain and limiting disability. However, it is key that a multi-modal approach be used, rather than just one or two techniques. Diagnosis of scoliosis may include the Adam’s Forward Bending Test, X-rays, limb measurements, range of motion tests and a medical history. In addition to braces, treatment may include individualized exercises, X-rays, spinal manipulations and adjustments, shoe lifts and electrical stimulation. Specifically, the combination of spinal manipulation and postural therapy is critical to success. Chiropractors are experts in spinal problems, and they avoid the use of drugs or surgery. They will not only examine your physical condition, but also your lifestyle, medical history, family history and overall health, as all may contribute to the condition, as well as creating the best plan for treatment and rehabilitation. As scoliosis is not a condition that can be treated overnight, a long course of visits may be necessary to see results. A good chiropractor will not only monitor your progress over time but will coordinate with other health care professionals as needed to ensure the best possible outcome.

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While lower back pain seems to get all the attention, upper back pain is increasingly a problem, especially with more people spending time working at a computer, which often leads to bad posture if the computer is not ergonomically adjusted. Seeing someone hunched over a laptop is a common sight these days. It can also be caused by an acute trauma to the neck, such as whiplash from an auto accident. Chiropractic care can be a useful tool for this type of pain.

Also called thoracic back pain, upper back pain can either develop slowly over a few days or weeks, or may appear quickly as the result of an injury. You may first notice stiffness and aching between the shoulder blades or dull pain extending across your shoulders, which can become gradually more painful as time goes on. As the muscles and vertebrae of the upper back and neck are so closely connected, you may also feel neck pain and stiffness. This condition can make it difficult to move normally while doing daily tasks, and even make it difficult to sleep or roll over in bed.

Upper back pain may be caused by stress, tension and bad posture, or possibly may be related to arthritis, a disc injury or rib joint dysfunction. Both emotional stress, such as problems with job, finances or family, and physical stress due to a bad diet, lack of exercise or environmental pollutants, can contribute to this type of pain. As the thoracic part of the spine is designed primarily to create stability in the trunk, upper back pain is less commonly caused by degenerative disc diseases such as scoliosis, and is more usually due to muscle strain and tension causing pain and a slight dislocation of the vertebrae.

While anti-inflammatory medications or other pain relievers may be used to help relieve pain in the upper back, they do not address the underlying cause of the pain, which could lead to it becoming chronic. A chiropractor can treat the cause in a safe, comfortable way.

Your pain may be caused by a chiropractic subluxation, which is when one of your vertebrae becomes slightly out of alignment due to muscle tension or stress, putting pressure on a nerve. A chiropractic adjustment can realign your vertebrae, alleviating the pain. A certified chiropractor can treat the muscle strain and/or joint dysfunction that leads to upper back pain, and will work with you to develop an effective treatment strategy targeted to your specific needs, which may involve chiropractic adjustments and suggestions for changes in diet and exercise.

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Many people use the term sciatica incorrectly. Sciatica is pain along the path of the sciatic nerve which extends from the lower back down each leg. Sciatica is a symptom (like itching), it is not a diagnosis (like Parkinson’s disease). Sciatica can range from an occasional nuisance to excruciating pain that makes walking near impossible. There can be multiple underlying reasons for your sciatic nerve pain. A chiropractor can help find the root cause of the problem with an exam and may also order some diagnostic imaging such as an x-ray, MRI or CT scan to examine the underlying structures.

To answer the question, ‘what is sciatica’ it is helpful to explain some of the relevant anatomical structures. The sciatic nerve is both the longest and the widest nerve in your body. It begins in the lower back as five separate nerves that extend from five different vertebrae – L4, L5, S1, S2, and S3. These nerves meet up to form one large bundle which runs through the buttocks and down the entire length of the leg. The sciatica nerve is responsible (directly or indirectly) for nearly all the sensation in your leg including the skin of the thigh and gluts.

Sciatica occurs when there is compression or irritation of the sciatic nerve. The pain is felt in the low back and leg, but the site of the pain isn’t always the site of the underlying issue. Since the sciatica nerve is so long and travels around or through the large muscles of the buttocks, it takes an expert to determine if the pain is coming from disc compression, from muscle spasms or from something else. Again, sciatica is a symptom, not a diagnosis.

While sciatica is most often associated with pain, other symptoms may be present such as tingling, numbness, or muscle weakness. The pain can be nearly constant or intermittent. If you think you are experiencing sciatic nerve pain, keep a record of the location, duration and intensity of the pain. Your specific history plays an important role in determining the cause of the pain.

Treatment for sciatica depend on the underlying cause, so there is no one recommended course of treatment for all sciatic pain sufferers. Chiropractors use a variety of non-invasive approaches that include spinal manipulation, physical therapy, targeted stretching and active muscle release. They’ll also discuss the role that nutrition and hydration play in reducing tissue inflammation and keeping discs healthy. The spine, discs, muscles and soft tissue all have a role to play in sciatica and should be evaluated and treated as a connected system.

The most important thing to take away from this article is that sciatica (sciatic nerve pain) is a symptom of an underlying condition. You’ll only start to get better once the underlying condition is identified and this is done through a combination of an exam, history and recommended diagnostic imaging.

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You may have heard from your grandma that eating carrots can improve you vision. That may not be exactly true, but carrots do contain something called provitamin A carotenoids. These are pigments in some plants that can be converted by the body into vitamin A, and vitamin A is important to your vision.

Vitamin A is also helpful to bone growth and your immune system. As with other vitamins, there are different forms of vitamin A. One of the forms that is most usable to the body is called retinol, which is found in liver, eggs, and milk. One of the most common provitamin A carotenoids that the body converts easily to retinol is beta carotene. Beta carotene is found in yellow and orange fruits and vegetables including carrots, sweet potatoes, spinach, and cantaloupe. Vitamin A is also one of the vitamins often used to fortify breakfast cereals.

Vitamin A is fat soluble, which means that the body stores it, mostly in the liver. That also means that it is possible to build up toxic levels of Vitamin A. This rarely happens from food sources because as the body builds up supplies of vitamin A it will slow down the conversion of beta carotene. When people do get vitamin A toxicity, it is usually from taking too much in supplemental or pill form. Toxic levels of vitamin A can cause liver problems, central nervous system problems, deterioration of bone density, and birth defects.

True deficiency of vitamin A is rare in the US, but common in countries where malnourishment is widespread. As mentioned earlier, vitamin A is important to the immune system and vision. This is because the body uses vitamin A to make various internal tissues, such as those lining the eye, lungs, and intestinal tract. When these linings are weakened by vitamin A deficiency, it is easier for harmful bacteria to penetrate them and thus, people with vitamin A deficiency are more prone to infections, illness, blindness, and respiratory problems.

Aside from the malnourished, other people who may be prone to vitamin A deficiency include those who consume large amounts of alcohol and those with certain metabolic disorders that affect how fat and other nutrients are absorbed by the body.

Some recent and ongoing studies involving vitamin A and beta carotene include investigations as to whether high amounts of vitamin A contribute to osteoporosis, and whether beta carotene can lower the risk of some forms of cancer.

As of this writing the Recommended Daily Intake for Vitamin A was 2,310 IU for females and 3,000 IU for males.

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When it comes to making important choices about treatment options for back pain, it’s worth looking at the experiences of others who have found something that works. In recent years, the Consumer Reports Health Ratings Center has surveyed the magazine’s subscribers to do just that. In April and May 2009, Consumer Reports released some of its findings publicly. A summary appears below.

About the Survey Participants

• More than 14,000 participants who had suffered from lower-back pain in the prior year but had never had back surgery.
• More than half reported that pain severely limited their daily routine for a week or longer.
• Many reported that pain interfered with sleep, sex and efforts to maintain a healthy weight.
• 88% reported that the pain recurred through the year.
• Most had tried five or six different treatments.

How Respondents Ranked the Healthcare Providers Who Had Treated Them

*Defined as either Completely Satisfied or Very Satisfied.
+Difference in ranking for Physical Therapist and Acupuncturist were not statistically significant.

How Respondents Ranked Selected Back Pain Therapies

In July 2011, Consumer Reports published an updated report describing how Americans use alternative approaches to healthcare as well as their experience with various therapies and their providers. Chiropractic care once again was reported to be the most popular approach to back pain relief and was ranked most highly in terms of patient satisfaction.

Your Doctor of Chiropractic can help relieve back pain and restore mobility by using a drug-free, hands-on technique called “spinal manipulation” or “chiropractic adjustment”. He or she may also use other manual therapies, such as massage, to complement this primary treatment. In addition, many chiropractors are skilled in designing exercise and nutrition programs for their patients that will help their bodies resist injury and function properly. By focusing on both immediate pain relief and the underlying causes of back pain, your chiropractor can help you achieve a healthier overall lifestyle.

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Your blood pressure can change on a regular basis, depending on what you are doing, your diet, temperature, overall health, level of stress and the medications you may be taking. Hypertension (high blood pressure) is a common problem these days, though hypotension (low blood pressure) can sometimes cause problems too. So just what is considered “normal” in terms of blood pressure?

Blood pressure is the measure of force on the body’s arterial walls as the heart pushes blood through the body. The amount of blood being pumped, in addition to how large and flexible your arteries are, determines your blood pressure. Two measurements are responsible for determining your blood pressure: systolic pressure and diastolic pressure.

Systolic pressure is the measure of pressure in your arteries when your heart contracts, and diastolic pressure is the pressure measured when the heart is at rest. The accepted measurement of “normal” blood pressure is considered a systolic measurement just below 120, and a diastolic measurement just under 80 (written as 120/80). Anyone with a measurement higher than that, but below 140/90, has pre-hypertension or “high-normal,” and someone whose blood pressure is higher than 140/90 has hypertension. A measurement higher than 180/110 indicates a hypertensive crisis, and emergency care should be sought.

Though a person with blood pressure lower than 90/60 is considered to have hypotension (low blood pressure), in general, the lower your blood pressure, the better. Low blood pressure is not considered a problem unless it is causing symptoms such as dizziness, lightheadedness or fainting, in which case a doctor should be consulted, as it may indicate dehydration or a more serious medical problem.

High blood pressure is the more common problem, as it makes the heart work harder and is damaging to the arteries, leading to a greater risk of heart disease, stroke and kidney disorders. Systolic pressure rises in many people as they age, due to the buildup of arterial plaque over time and stiffening of the arteries. About a third of American adults have high blood pressure.

One high reading in itself does not necessarily indicate that you have high blood pressure. For example, many people find that just visiting the doctor’s office is stressful, which temporarily raises their blood pressure while there, and it falls back to normal levels once they leave. However, if either the systolic or diastolic reading remains high over a period of time, then treatment for high blood pressure will be necessary, which can involve changes in diet and lifestyle and/or medication.

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Both anorexia nervosa and bulimia nervosa are eating disorders that affect an estimated 8 million Americans, mostly women, though about 10% of those who have an eating disorder are men.

Anorexics have an irrational fear of gaining weight and a distorted body image. They refuse to maintain a healthy body weight and are obsessed with thoughts of food, dieting and how their body looks, to the exclusion of other things, such as interaction with friends and family or the pursuit of hobbies.

Some signs of anorexia are:
1) Dieting despite being underweight – Anorexics follow diets that severely restrict caloric intake. They may eat only certain low-calorie foods, refusing anything they consider a “bad” food, such as fats and carbohydrates.
2) Obsession with calories, nutrition and grams of fat – They will measure the nutritional content of every morsel they put in their mouth and will obsessively read the nutrition label on each item they buy in the supermarket, rejecting anything with too many calories. They are likely to read every diet book they can find and may keep a food diary listing everything eaten throughout the day.
3) Lying about eating – Anorexics may say they have eaten when they haven’t, and will make excuses for getting out of mealtimes. They may feign illness, hide food or throw it away to keep from eating.
4) Obsession with body image – Despite being severely underweight, they may see themselves as fat, weighing themselves constantly and denying that they are too thin. They may cover up with baggy clothes so their thinness doesn’t show. Rapid, drastic weight loss is another sign of anorexia.

Bulimia is an eating disorder characterized by regular cycles of binging and purging. The person suffering from bulimia will binge on food, consuming up to 5,000 calories in an hour, then will feel guilty and do all they can to purge the excessive calories by inducing vomiting, using laxatives or exercising fanatically.

Some signs of bulimia are:
1) Lack of control over eating – Bulimics are not able to stop eating, consuming food to the point of stomach pain.
2) Large amounts of food disappearing – Food may disappear mysteriously from the person’s refrigerator, with no appreciable sign of weight gain. They may keep stashes of food hidden away for when they want to secretly binge.
3) Going to the bathroom after eating – immediately after a meal they may go to the bathroom to vomit, possibly covering the sounds by running water in the sink.
4) Vomit smell – either in the bathroom after a meal, or on their person, someone with bulimia may try to cover it up with air freshener or by using mouthwash or breath mints.
5) Regular use of laxatives or exercise – they may use diet pills, diuretics or laxatives after eating, or do a lot of calorie-burning exercise immediately after a meal.

Anorexia and bulimia can cause serious, long-lasting damage to health, so getting treatment for it is important. Of all mental illnesses, these are the ones with the highest rates of mortality, so if you suspect that you or anyone you know may have these illnesses, see a mental health professional as soon as possible.

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Whiplash is defined as an injury to the neck, by moving the head forward and then backward in a rapid fashion that places strain on the neck muscles and ligaments. Whiplash is most common when the victim has been rear-ended, or hit from behind by another vehicle but can result from physical abuse (such as shaken baby syndrome) or contact sports. The symptoms of whiplash vary and are not limited to -

• Restricted joint movement in spine or limbs
• Displacement of spinal discs, also known as a herniation, which causes sharp pain down one or both arms; It also can create small tears in spinal tissue and damage the nervous system, which is followed by numbness, tingling and muscle weakness
• Chronic pain in the neck area
• Cognitive dysfunction that may include difficulty concentrating
• Pain in their jaw
• Difficulty swallowing
• Nausea

It is also possible that you will have no observable symptoms shortly after the accident with the onset of pain or other complications several weeks or months later. That’s why it is important that you are evaluated immediately after any auto accident even if you don’t have any pain.

Certain types of pain are potential medical emergencies and should be treated as such. These include:

• A shooting pain through one or both arms
• Tingling or numb feeling in one or both arms or hands
• Inability to touch chin to your chest

The primary objective of the chiropractor is to use gentle manipulations that treat the spine and discs so that they are aligned properly. These manipulations are also designed to reduce muscle spasms and rebuild muscle strength with the aid of physical therapy.

The chiropractor will first focus on reducing inflammation and check the neck, mid and low back. From there, the range of motion, disc injuries and muscle spasms will be examined. Other factors that will be noted are walking, posture and spinal alignment. A comprehensive exam provides an understanding of the individuals’ body mechanics. X-rays and /or magnetic resonance imaging (MRI) may be taken along with the patient medical history to determine whether they can be treated.

Some cases of whiplash may only require ice and heat therapy to reduce inflammation and relax the muscles, respectively. Non-medicinal treatment may include acupuncture, massage or Transcutaneous electrical nerve stimulation (TENS). You should not try to make a treatment assessment yourself. Only a trained professional can evaluate your whiplash properly.

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Vitamin B5 (also known as pantothenic acid), is used in the conversion of food into energy and in the maintenance of healthy skin, hair and eyes, nervous function and digestive health. Provitamin B5 (Panthenol) is commonly used in a number of health-related products, as it is converted into vitamin B5 by the body’s normal metabolic processes.

Panthenol is used as a humectant (attracts and retains water), a moisturizer and emollient, and is widely used in cosmetics as well as in skin and hair care products. It creates a skin barrier, reducing the amount of water lost through the skin. It also improves skin texture, making it softer and more elastic, so is useful in treating dry, rough, scaly skin problems.

The mitochondria in the body’s cells use a combination of B5 and coenzyme A to produce energy. The presence of vitamin B5 in the cells increases the production of ATP, the molecule that transports the energy that powers the body’s systems. Without adequate amounts of this vitamin, you may become tired, weak and listless.

According to the University of Maryland Medical Center, lab and animal studies have shown that wounds heal more quickly, especially after surgery, with the use of vitamin B5, particularly when combined with vitamin C.

Vitamin B5 helps the body to utilize other vitamins as well, such as vitamin B2. It also allows the body to best utilize the cholesterol in the food you eat, reducing your level of “bad” LDL cholesterol and raising your “good” HDL cholesterol levels. Studies have also shown that vitamin B5 may help reduce dangerous triglycerides in the blood, which can lead to heart disease.

Vitamin B5 is found in the greatest abundance in organ meats, cauliflower, broccoli, yogurt, mushrooms, sunflower seeds, turnip greens and corn. However, in food sources it is a relatively unstable vitamin, and cooking, freezing or processing foods tends to destroy it. Processed grains, canned vegetables and frozen foods have shown a 21-70% loss in vitamin B5.

Though a vitamin B5 deficiency is rare, people with a poor diet or who have digestive problems are sometimes deficient. Supplementation has been shown to help in the treatment or prevention of a range of conditions, including osteoarthritis, rheumatoid arthritis, chronic fatigue syndrome, adrenal insufficiency, burning foot syndrome and cataracts. Vitamin B5 supports the adrenal glands and can help to moderate stress hormones.

As of this writing, the recommended daily intake of vitamin B5 has been set at 5 mg for adults, and 5 to 7 mg for pregnant or breastfeeding women.

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Everyone has heard about the importance of a balanced diet for maintaining good health. Similarly, everyone knows that they should be getting exercise – or at the very least adding more activity into their days. Getting a good night’s sleep is essential – without it, you’ll find that your immune system starts to slack off a bit and you put yourself at a greater risk for catching a cold or coming down with the flu.

We all know what we should be doing, but let’s be honest: very few of us eat a balanced diet all of the time. Many of us make the choice to take the elevator rather than the stairs and we try to find a parking place that’s as close as possible to our destination rather than taking the opportunity to walk a little further. We also tend to let stress, work, social gatherings and more interfere with the amount of sleep that we’re able to get each night.

When we don’t go the extra mile to take care of ourselves, and when our immune systems start to falter because of it, we may not feel it right away. Soon, sluggishness starts creeping in. This sluggishness not only slows us down, it also ages us prematurely.
Fortunately, there’s something that we can do to counteract some of these effects. We can maintain our vigor and reduce the risk of disease simply by adding antioxidants to our diet.

What are antioxidants? The simplest answer is that antioxidants are plant-derived compounds that help prevent and repair cellular damage. Vitamin C, Vitamin E, selenium, lycopene and resveratrol are all examples of antioxidants that are found in fruits and vegetables. By making an effort to add antioxidants to our diet, we can slow the cellular damage that leads to disease.

Antioxidants are, in effect, sponges that soak up the free radicals in our systems. Excess free radicals are generated by the less healthy foods that we eat, alcohol that we drink, smoke that we’re exposed, and stress that we endure.

Free radicals damage our DNA and other cellular structures at the molecular level. Antioxidants roam around the body inactivating the free radicals and also assisting in damage repair. Damage that isn’t repaired can cause a cell to die, malfunction or replicate uncontrollably (such as in a tumor).

You can fight back against free radicals by adding more fruits and vegetables to your diet.

Note that free radicals are a natural by-product of metabolism and cannot be eliminated completely. The key is to keep them in check with an adequate supply of dietary antioxidants. Look for brightly colored fruits and vegetables. Without getting too scientific about it, the different colors (blue, purple, red, orange) in fruits are vegetables often come from the different antioxidants they contain. To get a broad range of antioxidants, eat a rainbow of different plants.

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You can get your bicycle helmet in different sizes, just like a hat. Once you’ve got the proper size, there are a few steps to take to ensure it fits your head correctly for the safest ride.

1. Measure your head to get an idea of the appropriate size, and ask the specialist at the bike shop for a helmet. Place the helmet on top of your head and ensure it doesn’t move from side to side. Most new helmets include sizing pads to help make sure it fits securely. You can move and exchange the pads to make it as comfortable as possible. For children’s helmets, you may wish to remove the padding as he or she grows. If your helmet includes a “universal fit ring”, you will be able to adjust the ring for a good fit.
2. Ensure the helmet rests in a level position on your head, and that you can place one or two fingers between your eyebrow and the helmet.
3. The left buckle should be centered under the chin. You can usually pull the chin straps from the back to either shorten or lengthen them. You may wish to do this with the helmet off to make it easier.
4. You’ll want the straps to create a V shape in front of and slightly below the ears.
5. Buckle the chinstrap fairly snugly, and tighten so that you can place one finger under the strap. If you open your mouth wide, the helmet should pull down on your head. If it doesn’t, you need to tighten the chinstrap.
6. If the helmet slips back more than two fingers above your eyebrow, shorten the front strap and test it again. If it slips forward towards the eyes, tighten the back strap and re-buckle. Finally, all four straps need to go through the rubber band to prevent the buckle from slipping.

Keep in mind:

• A well-fitted helmet can reduce your risk of injury by up to 85%.
• Choose helmets that are certified by the US Consumer Product Safety Commission. Older helmets may also have a seal from ASTM, Snell, or ANSI. These are also acceptable; just be sure it has the seal.
• If you have a crash or a damaged helmet, or if you have outgrown it, replace it.
• Your helmet should feel comfortable.
• It should cover your forehead.
• It must be worn every time you ride to really protect you.

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