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An Ounce of Prevention is Worth a pound of Cure – Part 2: Stages of Recovery

In my previous blog An Ounce of Prevention is Worth a Pound of Cure – Part 1, I discussed my journey with my injury and how I struggled with leaving the sport I loved.

In Part 2, I am going to discuss the stages I believe we go through when we get injured and the science behind the injury and the healing process.

STAGE 1. DENIAL: I told myself it’s not that bad and even though the health care professionals told me it would take 6-8 weeks, in my mind, it would only take two. They don’t know how strong and skilled I am, I thought.

 

The Science

Acute phase (Inflammatory):

  • Lasts approximately 7-10 days after the initial injury.
  • The tissue is swollen, red, warm and/or all of the above.
  • At this stage, the body needs to heal.
  • Rest, gentle range of motion and/or protection of the injured area is important.

 

When the first two weeks passed and my knee was still very sore and I couldn’t bend it let alone run on it, I started to wonder what went wrong. “I should be healing faster than this; I should be back to at least straight line sprints,” I thought.

STAGE 2. TESTING IT: So I tested it – and before I knew it I was trying to convince myself that the sharp pain with every step is normal and it probably did that before.

STAGE 3. IMPATIENCE: I felt I was losing muscle strength and my skills were fading away while everyone else around me was progressing in their skills. So then I started to wonder what the therapist wasn’t doing to boost my healing process. How will I ever catch up?

STAGE 4. RESEARCH: I started researching all the options including consulting Dr. Google. Maybe they misdiagnosed it? Maybe they aren’t even providing the right treatment? I approached my Physiotherapist with my “research” and the therapist reminded me that it has only been three weeks since my injury.  

(Three weeks can feel like an eternity when you’re 19 and itching to get back at the sport you love.) I started to feel myself get lazy. However, remember in stage two when I tested my knee? Well, this caused more damage. BAM! my first setback placing my recovery back to week one.  

 

The Science

Subacute Phase (Repair and Healing):

  • This phase lasts approximately 1- 6 weeks depending on the tissue that is healing and if there is good blood supply to those tissues.
  • During this phase, you want to promote healing, oxygen and blood flow to the injured tissues. It is important to maintain mobility, strength and endurance through guided progressive exercises with your friendly healthcare practitioner.

Note: Stages1-4 can continue until you realize that everything has a process and that you need to trust that process.  It isn’t until you realize that things take time, that you start to heal.

 

STAGE 5. ACCEPTANCE: It isn’t until this stage that you actually start to make gains by leaps and bounds – maybe because the required healing time has elapsed or maybe it’s because you are mentally ready to recover and go through the process.  Whatever the case may be, you’re finally listening to the advice provided to you and you’re listening to what your body is telling you. You start celebrating and focusing on the little improvements and you build on them. Then over time you look back and think “wow” I’ve come a long way.  

You then realize that you can modify your workouts and your training to fit what you can do and you stop focusing on what you can’t, plus you know that at https://healthyusa.co/shred-fx-review-best-performance-enhancing-formula/ you will always find the best supplements to fulfill your workouts. Having an injury is frustrating and can throw a wrench in your plans — whether it’s leaving the sport you love, changing positions or careers, or how you play with your kids. But the process can never go fast enough.

The Science

Remodeling Phase (Maturation):

  • It lasts two months to one year depending on the tissues involved and the damage.
  • This phase encompasses a long period starting when the subacute phase is complete and continuing into a progressive return to sport/ function/life. In the beginning of this phase, around the 6-8 week mark, scar tissue is still forming and can still be remodelled up to 10 weeks.

 

The Equation for Recovery Time

Those stages are very familiar to me, both as a physiotherapist and as a patient. After having three knee surgeries and countless other injuries, I place a lot of importance on proper and careful recovery.

There really is no equation to determine the length of time it will take someone to recover (although I wish there were). It is a question I am asked all the time and even a question I ask when I’m the one lying on the physio table.

As a physiotherapist, I hope I can help others go through this only once or perhaps, with prevention, never really have to consider any of those stages. It is easy to look back and say, I wish I could have prevented that injury. But it shapes you, makes you stronger and teaches you patience. You learn more about your body and you learn the amazing things you can endure — physically and mentally.

We are humans, not robots, and there are many variables to consider when determining our recovery period. Including nutrition, sleep, stress (physical or emotional), and environment.

Each injury has been a different experience. Sometimes I recover quickly and sometimes it can nag me for years. But like I said in my last blog post, recovery from an injury is a lifelong journey, as is maintaining and improving our health, performance and longevity.

An Ounce of Prevention is Worth a Pound of Cure – PART 1

Injury prevention is something that I value greatly. As a Physiotherapist, I see many athletes struggling to return to sport and, in some cases, making the life-changing decision to stop playing the sport altogether. This is a very challenging journey and one that I, too, understand

MY INJURY STORY

I would like to share my experience with you so that you can understand it may be a long road, and that injuries force you to make a lot of decisions.

I was 19 years old and I had worked my butt off to gain a starting position, as the goalkeeper on a varsity team in my rookie year. I was on Cloud 9 and stayed there until the day of my injury.

I remember it like it was yesterday. When it happened, I told my coach not to worry, I’d rest up and I’d be at practice on Monday. However, I never made it to practice — instead, for the months that followed I spent countless hours in rehab, endured multiple flare ups and began to experience a loss in muscle strength and an emotional roller coaster. My heart was broken: I knew I was facing a hiatus from the sport I loved.

After many attempts to strengthen my knee without surgery – it came to a point where my knee would give out while simply running in a straight line. We have tried researching on how does organ donation work to replace my knee but I knew that the surgery for ACL reconstruction would be the best route to take.

After 12 months of rehab, I was finally getting back into the swing of things when I tore my meniscus in the same knee. Back to the operating room I went; the rehab cycle started again.

I was hopeful and determined. I was making strides, slowly but surely. As I worked hard to regain my physical strength I kept my mental game strong by attending all practices, games and cheering on my teammates. I wasn’t ready to let go, playing soccer was all I ever really knew. I started training again for my sport and noticed I was timid on challenges and hesitated on plays.

That’s when the worst pain set in. The pain of knowing in the back of my mind that I had lost my edge. I knew in my heart that it was time to call it in but making that decision felt impossible.

WHAT’S NEXT FOR ME?

Physical injury quite often pays a toll on your mental state. Many questions plagued my mind as I tried to decide my fate in this sport.

  • What will I do if I am not playing soccer?
  • What will happen to my knee if I continue to play at this level?
  • Am I susceptible to more injury?
  • What will happen to the relationships I built with my teammates?
  • How will my parents feel (they are part of this community too)?
  • Am I a failure?
  • Will I get lazy?
  • How does this affect my life in 10 – 20 years from now?
  • Will I be active as I age?

Only I could determine the answers to these questions. I couldn’t go back; I couldn’t blame my parents, coach, teammates, doctors or therapists. Only I could decide what was best for me.

Like many athletes who suffer from injuries, this decision is life-changing. How do you make the decision to stop playing the sport that defined you for the majority of your life? It’s not an easy one.

THE JOURNEY IS THE REWARD

 

Don’t get me wrong, I have witnessed countless athletes return to playing high-level sports after similar or even more serious injuries. My story is about my personal journey and meant to help those see that sometimes a change in direction is ok; it’s not meant to discourage those that are going down the path of returning to their sport.

This injury turned out to be a very positive thing for me (as they say, “every cloud has a silver lining”), however, understand that at 19-years-old, wasn’t easy.  Looking back, it has shaped me and obviously led me into a career dedicated to injury rehabilitation and prevention.

August 16, 2017 marked 13 years since I had ACL reconstruction surgery. How fitting that it was also the first day that the Physiotherapy staff at Real Life Health initiated The FIFA 11+ ACL injury prevention program with the Laurentian Women’s and Men’s soccer teams.

Through my journey, I vowed to return to Laurentian to implement an ACL injury prevention program. I wanted to help others prevent the injury that devastated me and ended my soccer career. I am so thankful to have this opportunity with Laurentian’s Soccer programs and I am proud to be able to offer an injury prevention program that will help athletes achieve their goals by insulating them from injury, and improving their performance.

I don’t regret my decision to stop pursuing and playing soccer. I had many opportunities to learn new things about new sports. I found new interests and redirected my priorities to a lifetime of health and wellness.

People often ask, “Do you have pain in your knee?”, to which the answer is yes, sometimes I do. I know it will be a lifelong journey to maintain the strength and health of my joints (especially my knee).  The scars on my knee remind me of my journey and they welcome me to a club of many others who have gone down a similar path.  A path that, though different than the one a younger me expected, continues to get better.  See you shortly for Part 2!

Only when you know the question, will you know what the answer means

42.

The answer to life, the universe, and everything.

I’ve used this joke a lot, but I’m about to be a Dad, so get used to me re-using jokes.  I think that’s part of becoming a Dad.  That, and I can rarely think of a better way to exemplify what I’m trying to say when I come across broad, over-arching answers.

This topic tends to come up with me one of two ways:

  • I’m making fun of something that is being touted as the new answer to everything (or is being advertised that way to do one thing… get you to buy and consume whatever it is).
    • My call for this year is tea.  No one particular tea, but ones with cool names in general, not the “normal” teas we’re used to seeing (like orange pekoe, earl grey or english breakfast), but the exotic sounding ones, like matcha, yerba maté, and other crazy stuff that might not even be tea but is being sold that way because we don’t know how else to conceptualize it otherwise.
  • I’m trying to explain the “Wellness and Lifestyle” model of healthcare.  Which, if we’re watching the slow decline of society into chronic illness, and chronic illness management, we desperately need.

Todays post is the latter of those two options.  Reading through research lately has been fun/tedious, but every once in a while you come across something seriously awesome.  I’m embarrassed I haven’t come across this sooner, to be honest.  but here it is:

Is it possible to have TOO much Nrf2? Stay Tuned... (U.S. Marine Corps photo by Staff Sgt. Steve Cushman/Released)

Is it possible to have TOO much Nrf2? Stay Tuned… (U.S. Marine Corps photo by Staff Sgt. Steve Cushman/Released)

Nrf2, a master regulator of detoxification and also antioxidant, antiinflammatory and other cytoprotective mechanisms, is raised by health promoting factors

This article is simply awesome.  Here is laypersons summary of their abstract:

  • Nrf2 is short for nuclear factor erythroid-2-related factor 2 (yeah… Nerf 2 is a little easier to say/reference)
  • It’s a “transcription factor”, meaning it leads cells to “read” certain parts of our DNA and causes certain physiological cascades afterwards.
    • And this one activates the transcription of over 500 genes!
  • Things that it does:
    • detoxifies the body of molecules that can be toxic when accumulated to unhealthy levels as well as toxic metals
    • Anti-oxidant activities (reduces “bad” oxidation of molecules that can lead to mutations, aging, or unnecessary waste)
    • Produces anti-inflammatory changes (think, Advil, or fish oil)
    • Stimulates the creation of new mitochondria, and improves the function of already existing mitochondria (think, more energy, easier)
    • Stimulates autophagy – a cleaner for your cells, that gets rid of “trash” that can be problematic if not kept under control
  • Things that increase our amount of Nrf2:
    • Phenolic antioxidants, like plants, herbs and (wait for it…) tea
    • gamma and delta-tocopherols, tocotrienols.  Vitamin E – healthy fats, olive oil, avocado, etc.
    • Long chain Omega 3 fats EPA and DHA – from fish, krill, squid, grass-fed meats, etc.
    • Carotenoids like lycopene (in tomatoes and grapes)
    • isothiacynates from cruciferous vegetables (kale, spinach, broccoli, etc.)
    • Sulphur compounds from allium vegetables (garlic, onions, shallots, etc.)
    • Terpenoids (herbs like cinnamon and ginger)
    • Low level oxidative stress (low intensity exercise, like walking)
    • More intense exercise
    • Fasting/Caloric restriction
  • Chronic Inflammatory Diseases that are prevented/treated by increasing Nrf2?
    • cardiovascular diseases
    • kidney diseases
    • lung diseases
    • Diseases of toxic liver damage
    • Cancer [prevention]
    • Diabetes/Metabolic Syndrome/Obesity
    • Sepsis
    • Autoimmune diseases
    • Inflammatory Bowel Disease
    • HIV/AIDS
    • Epilepsy
    • lesser evidence also points to the improvement of 16 other diseases

Sounds pretty impressive eh?  I like part of the conclusion, “Nrf2 is argued to be both lifespan and health span extending.” [emphasis mine]  FINALLY a focus on not just increasing the length of our lives, but also the quality of those years.

Get out for a hike for some low intensity restorative exercise!

Get out for a hike for some low intensity restorative exercise!

The authors also speak to the potential of having TOO much Nrf2 (which is smart to hopefully nip the “if some is good, let’s crank the knob up to 11!” bud), as it can cause a type of acne in certain cases, and more life-threatening risks in very extreme situations (in mice with a gene removed from their body that would regulate Nrf2, so it just continues to accumulate).  So it DOES NOT follow a, “if some is good, more is better” model either.  Very interesting… Almost like all those things that improve it should be employed, but not to excess.

News Flash – Being reasonable is healthy.

So if we want to improve our bodies detoxification pathways (which are a real thing, that your liver and kidneys help with), tidy up our cells, improve our mitochondrial health and generally improve our lives doing the things that help improve this particular transcription factor is not a bad idea.  What are those things?

  • Eat a diet rich in vegetables, fruit (of various colours and textures) and quality meats and fats
  • Use some herbs and spices to make your food a bit more interesting
  • Consider long term side effects of steroids supplementing a modest amount of Omega 3 fats from high quality sources
  • Move your body at a low, steady pace, most of the time.  Then at a hard pace every once in a while.
  • Avoid overeating, and maybe consider fasting or taking on the mindset from Okinawa of “Hara Hachi Bu” – meaning to eat only until you’re 80% full

Stay Healthy Friends!

Dr. Adam Ball

What You Need to Know to Get and Stay Healthy

Hey Folks!

It’s been a LONG time since I’ve posted!  Apologies for that.  So I’ve been thinking about what sets Chiropractic apart from other professions, and why we’re crucial when we DO share so much of our scope and skills with many other professionals (physics, massage therapists, osteos, athletic therapists, etc.) and it ultimately comes down to our philosophy.

But I’ve spoken about that numerous times before like what do proteins do for the body

.  So while I may hint at it throughout the rest of my life (and this post), I’ll attempt to tackle a different topic today.

Today I’d like to speak about how the truth isn’t sexy.  The true, and ultimate answers with regards to health (and fitness, really) isn’t particularly sexy.  I’ve mentioned that there are no shortcuts before, but that truth continues to shine through time after time throughout the years. There is exceptions like if you smoke and switch over to vaping and try out box mods then you can see the difference quickly. A great brand is the trademark of glass blunts by smoke cartel on this market.

Chiro’s are different because we’re the only profession that is based on the idea that there’s nothing wrong with you.  Intrinsically, you likely have the genetic blueprint to live a long, healthy, happy life.  Some folks (a small percentage… though it seems to be growing) have gene-based alterations in their set point, but, luckily for us, the overarching treatment plan is largely the same.  Assuming you’re physiology is good, and providing the necessary ingredients to provide health to your body isn’t nearly as sexy as rushing you into an Operating Room to cut you open and pull out your ruptured appendix, preventing the immediate risk to your life.

Medical doctors do AMAZING things.  They literally SAVE peoples lives and prevent deaths that would be imminent without them.  We should be grateful for it (and in those situations, people typically are).  The problem, is that nowadays lifestyle illnesses are responsible for most deaths.  So while Emergency interventions with Medicine can save your life (in the right situation, unfortunately not everyone lives) in the event of a heart attack or stroke, the cause of those issues didn’t happen suddenly. One thing I highlight here is to take care of your teeth as early as possible, many people don’t have money when things get out of control, check out must read for clean teeth and stay healthy.

I’m totally borrowing this analogy from James Chestnut, but you can think of the Medical Community as the “fire department”.  In this analogy your body is your house.  When your house is on FIRE, you call the fire department.  Given good timing and adequate staffing, the fire department saves your house from burning to the ground, but there is likely damage that will need to be repaired to make it “new” again.  When that time comes, does it make sense to call the fire department to come fix your house up?  Would the fire department become frustrated with your calls to them to help fix your house?  Absolutely.

This is where we are right now.  The medical community is overwhelmed and frustrated with the number of people who are “pre-diabetic”, “at risk” for heart attack and stroke or cancer, but don’t actually HAVE those problems.  Makes sense, right?  You have the tool that helps when that situation arises, but it isn’t quite there yet, and you can tell that by the way the person is headed, that they’ll likely get there over time.  If only there was a way to help turn those people around.

Well there is.  The PROBLEM, is that it isn’t very sexy – so it doesn’t appear like it could be the answer.

And thennnnn…

You want to get fit.  You want to pack on some muscle, but you enjoy being able to go for a run, play volleyball on the beach and you don’t want to put on any fat while you get stronger.  Welcome to the goal of everyone.  Some people get past this issue and reorient their goals.  That’s what leads to elite performances in sport.  Strongmen, Throwers and Powerlifters don’t CARE how fast they can run 800m, unless it makes them better at their sport/tasks at hand, which it doesn’t.  Sprinters don’t care if their shoulders lack range of motion and that gymnastics would help make their shoulders stronger and healthier… because it doesn’t help them sprint faster.  One goal – be the best in the world at ONE thing.  For most of us, this isn’t the goal.  And to be honest, it isn’t particularly healthy – but when the stakes are olympic gold, or high salary contracts, I can understand when it’d be worth it.

To prepare for true fitness, you’ll get a million different opinions.  it is likely impossible to be the best at absolutely everything.  Who knows, maybe that will be proven wrong one day, but until then it seems like it’d be true.  So to improve your level of fitness, you need to lift heavy things, move your body in progressively more complex ways, sprint every so often and otherwise move about with a good amount of frequency.  You need to eat well, too, but we’ll cover that next.  There’s no “This ONE move you AREN’T doing and your trainer WON’T tell you about!”  It doesn’t exist.  There’s hard work at intelligent tasks and that’s it.  Work the short time domain and the long one.  Work the heavy stuff, the fast stuff AND the slow stuff.  Use gymnastics, kettlebells, medicine balls, barbells, rings,  and as many other implements as you can.  Give EVERYTHING you have sometimes.  Other times focus on quality and perfection in movement (though that should be the goal for ALL movement).  Work on moving hard and fast when you’re moving, and resting when you need to.  THAT, creates fitness.  No BS, no secrets.

And thennnn…

You want to know what to eat.  We were told fat was bad, and then that maybe it isn’t.  But what about vegetable oils, omega 3 oils, saturated fat and so on?  We are CONSTANTLY barraged with recommendations for supplements to take.  Whether it’s a commercial, a multi-level addiction marketing agency, we never know what to take seriously and what not to.  There is SO much information and contradictory claims out there with regard to nutrition that it has been the topic of hundreds of books.  And it will continue to be.

BUT, this is where that Chirpractic view of HEALTH comes in.  This is where we develop our BS filter.

Most Chiropractors are of the opinion that we don’t need more people trying to put out fires on their own with a garden hose and store-bought fire extinguisher (still speaking in metaphor here… those are actually good things to have around in the event of a real fire).  We don’t want to be responsible for putting out uncomplicated low back pain fires.  We want to increase your health.

Improve movement, mobility and stability in the spine and extremities, and you get healthier people.  Fine tune peoples nutrition to help them provide their body with what it NEEDS, and you get healthier people.  Teach people about the value of friendship, family values, being grateful, and positive thinking and you get healthier people.  THAT is what chiropractors like myself specialize in.  Your back/neck/shoulder/hip/knee/whatever pain will “magically” go away when you cover all these bases most of the time. Just search and read, the delfogo review. You can get some tips and advice there.

Devote yourself to getting HEALTHY, not just avoiding disease.  Be the healthiest, happiest person you know.

Stay Healthy friends,

Dr. Adam Ball

Increasing ability versus decreasing disability

Hey Folks!

I am a healthcare practitioner that specializes in movement, nutrition and wellness. Also, I have a free dental check up with free teeth whitening Kits containing carbamide peroxide. My job is making people better.  That’s a very subjective goal, but it’s a crucial goal for sure.  Many people live their lives simply hoping they don’t encounter illness or disability.  Many hope it won’t “get” them.  I’m here to tell you, you can do more than hope.

In my practice I help people perform better.  I also help people experience less pain.  Some simply prefer to experience less pain and are happy with that much progress (it’s an easy progress indicator to gauge).  I’ve often been heard saying the perfect time to see a Chiropractor is 1 day before you start to notice any symptoms (whether they be as obvious as pain, or as subtle as less quality sleep or digestion).  This is a difficult goal – and in my opinion isn’t one we need to be concerned with.  So why do I use that example then?  Well…

Do we only eat well until we notice a change, and then stop and wait for the change to go away before eating well again?  Do we only go to the dentist when the pain is so bad we can’t handle it, then wait until that happens again to return? Elan Kaufman – See why to choose KCDH As Your Child’s New Dental Home. For once in a while, go in front of the mirror and smile. Not to offend you, is your smile presentable? Perhaps you’ve realized that seeing your teeth as others do is far different from seeing your teeth under a layer of toothpaste foam every morning. It can be upsetting, right? Maybe your teeth look more yellow than you would like, or maybe more crooked. Well, I have a solution for you, go to Greenville Cosmetic Dentistry.

Then why do we treat our spines (and therefore our nervous system) that way?  We go to the Chiropractor, and then don’t return until we’re in so much pain we can’t tie our own shoelaces.  It’s time to take some initiative and improve our situation.  It’s time to start taking the “moving well” out of eating, moving and thinking well a little more seriously.  Being in the gym is one way to do that.  Seeing a Chiropractor is the other.  They do not replace each other and both are crucial.

I’ve read literature showing Chiropractic improves high jumping, judo athletes grip strength, blood pressure, insulin sensitivity, our ability to withstand mental stress, and obviously, our range of motion (and therefore how our body moves).  It’s inspiring and frustrating (chiropractic controlled trials are hard to perform and therefore are hard to come across).  Once you’ve read the literature and learned the physiological mechanisms for said changes, it makes sense.

This is how most perceive Chiropractic works:

Chiro Dx

This is what actually happens:

Subluxation and Adjustment diagram 

–       Courtesy of James Chestnut DC CCWP

So, the effect goes from the joint, all the way up to the brain.  It communicates and moves on to numerous other structures in the nervous system and eventually the body. Finding a cosmetic dentist in Beverly Hills to replace old dental implants can be a painless procedure if you find a provider that specialized in this type of treatment. So along with the improvement in how the joint is moving we experience lowered stress levels, improvements in heart health measurements (cholesterol, blood pressure, heart rate, vasodilation to the organs, etc.), a greater ability to learn (improved concentration), and tons of other benefits – all because your joints are moving the way they should be.

I’ve seen countless people come in grouchy, and leave far happier.  I’ve seen that happen on the Chiropractic table and I’ve seen it happen after training in the gym.  It comes from activating movement-pleasure pathways from the joints, to the brain.  When you receive that message through exercise, it is far more “clear” if your spine has access to its’ full range of motion.  Chiropractors (and some other manual therapists) are experts at providing you that range of motion.  The frequency with which you can benefit from an adjustment could be as little as once a week (after an initial phase of care), or as infrequent as once every 6 weeks.  Gauge your performance, your sleep, your digestion, your range of motion and even your mental clarity and mood – they’re all indications of your health status, and how your body is treating you.  It takes some trial and error, but you’ll find anabolic steroid that works well for you.  For most living a fairly healthy lifestyle, this ends up being once every 2 weeks to once every 4 weeks.

For everything in life (and health) we live in a dynamic balance.  When we get cold we shiver, when we’re warm we sweat, when exercise or stress demands it, we raise our blood pressure.  Everything has a reason and everything has an effect.  Our ability to accommodate and then recover from stressors best demonstrates our level of health.  Chiropractic adjustments help us to address, and recover from the demands of our environment.

So as much as I love seeing people go from grimace to smile, I enjoy even more hearing that people are sleeping well, loving life and performing well at their hobbies.  Take care of yourself.  Eat well.  Spend time with your loved ones.  Exercise with purpose.  And see your Chiropractor.  Don’t live life from back twinge to back twinge – let me help you go from good to great – It would be my pleasure.

In health,

Dr. Adam Ball
BHSc MScACN DC NMC

If you’d like to book an appointment yourself, Click Here.  If you’d like to speak with me, send me an email through the contact form, or call the office at (705) 222-7213.

Research of the Day – Nov 13, 2012 – Weightlifting and injuries, so You’re saying there’s a chance…

Hey Folks!
Research of the day! I’m out a limb here – examining a paper reporting injury rates among Olympic Weightlifters. No one ever learned anything by turning a blind eye to the things they love just because they love them!

Todays Paper:

Injury Rates and Profiles of Elite Competitive Weightlifters

What they did:

  • They took data from USA weightlifting training camps (where the athletes train to prepare for world championships, olympics and other important competitions in weightlifting) regarding training hours, injury location, injury severity and injury nature
  • The weightlifting teams medical staff (MDs, physios, chiros, etc.) provided their information about any injuries that ocurred to the athletes while they were at the training camp with regard to type of injury (strain, sprain, contusion, fracture, etc.) location (knee, hip, elbow, etc.) nature (acute, chronic, recurring) and severity (time recommended to miss from training)
  • They took this data from 1990-1995

What they found:

  • Over the 6 years there were 560 injuries, of which 326 were located in the low back, knee or shoulder
  • 459 of those 560 injuries were considered a strain, sprain or tendonitis
  • 507 of the 560 injuries resulted in a recommendation of missing less than 1 day of training

What does it mean:

  • It means being competitive at Olympic Weightlifting carries about the same risk of injury as playing just about any other sport.
  • The authors suggest the injuries sustained are less severe as there isn’t any off centered or lateral movement during the weightlifting movements – lateral movements or off centered movements that are often attributed to causing stability injuries to soccer, football, and other sports players.
  • Rates of injuries and complaints in later life were similar to non-weightlifters, but not as bad as retired wrestlers.

What do I think:

  • We have the benefit of diversifying our training, and so not being exposed to the same movements every day (imagine training the snatch, clean and/or jerk, 6 times a day… THAT is repetition) – something that increases the chances of injury
  • We have the disadvantage of not being elite level athletes with thousands of hours of training and familiarity with the movements – something that would reduce the chances of injury
  • The point being… There’s ALWAYS risk to living life (and training). Daring to be great, pushing your comfort zone boundaries and endeavoring to be in better physical condition requires stresses being placed on the tissues of the body, which always carries a risk.
  • The question you can ask yourself is whether or not the risk is worth having better bone density, greater muscle mass and better insulin sensitivity, all things that are related to greater quality of life as well as greater longevity. You all know where I stand on this issue.
  • What we CAN do, is make sure we’re aiming for perfect form, that we’re making an effort to maintain a neutral spine at all times, that we’re keeping our shoulders in healthy positions when pulling or overhead, and that we’re pressurizing the trunk properly when bracing for a lift. THESE THINGS ARE IMPORTANT.
  • It’s also good to know that I’m not alone when my knees are a little achy after a heavy oly lifting session.

Stay healthy, Friends!

Dr. Adam Ball

Research of the Day – Nov 11, 2012 – Sleep your fat away!

Hey Folks!

Todays post will be short and sweet because I don’t have the full study (they cost money… a lot) and because I need to go to costco and then study.

Todays research paper:

Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study

What did they do:

  • They asked some patients to either sleep 4.5 hours or 8.5 hours per night for 4 days
  • Then they took some of their fat cells and measured the amount of insulin it took to Saturate the cells receptors to a certain degree
  • They also used an intravenous glucose tolerance test

What did they find:

  • They found the people in the sleep deprived group required almost 3 times as much insulin to cause the same glucose to go into the cell

What does it mean:

  • It means you can eat right, think right, and exercise your butt off, but if you aren’t sleeping well then you’re “peeing in the wind” as a previous blog post would suggest
  • Make sure you get GOOD sleep. NO lights. Cool room. 8-10 hours of sleep per night. Try checking some Emsafety reviews or your other magnesium supplement of choice (NOT magnesium oxide…. that stuff is just stones and you’ll poop them out the same way)
  • Your body secretes growth hormones and other sex hormones to aid in the repair of your body. It is CRUCIAL to great health AND!!!! it’s free! 🙂

Stay healthy Friends!

Dr. Adam Ball

Stop peeing in the wind…

Hey Folks!

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Do you suffer from IBS symptoms, acid reflux, varied energy levels, and/or various musculoskeletal aches and pains? You don’t need to live that way!

We’ve all slowly wandered astray when it comes to our health, often wondering, “oh no, what’s WRONG with me?” when our health is less than optimal. I’m here to tell you that there is NOTHING intrinsically wrong with you! If you forgot to water your plant or keep it in adequate light, you wouldn’t think to yourself, “the plant is wilting??? What is WRONG with it?” – you would probably think to yourself, “darn it, I forgot to water the plant again”.

So what? What’s the difference?

The difference is that we don’t assume there is something wrong with the plant – we assume we forgot to provide something to the plant that it needs to be healthy. Well if we apply that same paradigm to ourselves, then there is nothing wrong with you either. You are experiencing symptoms because your body is trying to tell you something. It’s trying to tell you that you are either deficient in some required ingredient for health, or that you are being exposed to something that is preventing you from expressing health.

So then, the magic questions are, “what are the requirements to create a healthy human being?” and, “what do I need to do, or avoid, to maintain my health once I’ve got it?”

For the vast majority of us, the answer to these questions is very simple. We need to live like humans should. Many folks believe this means going back to living like “a caveman”, but that isn’t true. We just need to live in a way that would emulate their lifestyle, while fitting it into our modern lives. This way we can take advantage of the benefits of modern living (like toilets and motorized vehicles) while enjoying the health and vitality of living in a more “natural” environment. But, how do we recreate that environment?

The folks in the NHL devote their lives to hockey, Accountants know how to best optimize your income, and I know how to help you live the healthy life you were meant for. I spend a large majority of my waking hours actively making people healthier, reading about making people healthier, or writing about making people healthier. I have spent thousands of hours, completed a masters degree and spend my days helping people improve and maintain their health. Let me be the one to help you too.

The services I provide are designed to make you healthier. They are simple, but not always easy (sometimes they are though!). I don’t provide anything outside of what you need. No fluff. No magic. No BS. I am your resource for information about eating well, moving well and reducing stress levels. When needed I refer to other health care professionals and gladly work with them. If you take the necessary steps to provide your body the base ingredients it needs to create health, it will have no choice but to respond. You can’t take supplements to fix a toxic and deficient diet. You can’t buy fancy supports to strengthen a weak back. You have to meet those basic needs before other things like supplements, supports, and fancy tweaks to your diet can have their desired effect. I wish there was a way around it (as it would be much easier to sell) but there honestly isn’t. No pill will ever replace exercise and an intelligent diet – and taking one with that goal in mind is doing as the title of this post suggests – peeing in the wind!

I’m available for chiropractic care, nutritional counselling and I own and run CrossFit Sudbury (a way of working out that will change your life). Check out the following link and book in for what best suits you. Or feel free to email me any questions you may have regarding chiropractic, nutrition, exercise or health in general. I love this stuff and love helping people. Looking forward to hearing from you!

You can also reach my office by phone at (705) 586-7873.

In health,
Dr. Adam Ball

Health, not anti-Disease

Hey Folks!

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So, at what point have we started eating, living and thinking in ways that are designed to avoid disease? I was just thinking the other day – there are so many “diet” books, and books on lifestyle interventions like exercise, stretching, meditation, etc. that are designed around preventing or treating a particular illness.

“The anti-cancer diet”

“The diabetes exercise solution”

“Meditate your fibromyalgia away!”

And so on and so forth…

What’s the Problem?

The problem is that we need to pursue health, not avoid disease. There are too many diseases to avoid any one in particular. What happens if you get cancer while eating the heart disease diet? Then you just happened to choose the wrong diet to adhere to?

We love doing things, or taking things for a particular reason. When I recommend to patients that they take fish oil, vitamin D or probiotics, the most common follow up question I receive is, “ok, but what is it for?”

It’s for making you healthy. That may seem like a facetious answer, and to some degree it is, but the truth is that I may recommend vitamin D to someone with MS, someone with rheumatoid arthritis, someone with IBS symptoms, and someone with chronic colds. So then, how do I answer that question?

I’m asking you to take vitamin D because living in northern latitudes we simply cannot absorb any from the sun between the months of October and March. We need to supplement it during those months because vitamin D is an essential nutrient involved with too many reactions in your body than this post can justify OR that science has even elucidated. Fish oil and probiotics can be added to that list – as can exercise, good quality sleep, loving relationships, and a whole slew of other healthy activities.

What’s the solution?

We need to realize that we aren’t eating good food, exercising, and loving each other because some scientist somewhere has “discovered” that it is associated with a reduction in your chances for colon cancer. We do all these things because they’re all associated with being healthy, and healthy people have a far lesser chance of getting sick from all illnesses.

The solution is Wellness and Prevention; it’s using and adjusting our lifestyle to match what our DNA requires from us to build a healthy human being.

So while you might take fish oil “for your arthritis”, you’re also taking it for the health of your nervous system, your cardiovascular health and to improve your insulin sensitivity. You exercise because it makes your knee feel better, but also because it helps keep plaques out of your arteries, and improves your ability to learn. You spend time relaxing because it relieves your headache, but also because it lowers cortisol in your blood, improves sexual function, and improves your recovery from exercise. You avoid grains because it makes you feel less bloated, but also because it lowers inflammation, improves the quality of your gut lining and improves the amount of serotonin and dopamine available to your brain.

How to implement all these activities and behaviors in your life will be saved for another post. If you’ve read my previous posts you probably have a good idea where to start though. Thanks for reading everyone!

In Health,
Dr. Adam Ball

Addressing Lifestyle & Making you “Healthy”

Hi Folks!

I have experienced a small handful of patients coming to see me who brought up in passing that “oh yeah, I’ve been feeling numbness over here” or, “oh yeah, and I hit my head really hard and have a wicked headache right now”… Both (and others) which were followed up with – “Can you help with that?”

Yes.  I can.

While my main concern is for the function and structure of your spine and its joints, I can address your extremities (feet, ankles, knees, hips, shoulders, elbows, wrists and hands… anywhere you have a joint, really), I can address numbness and I can address headaches.  Pretty much any part of your health – I want to know about.  While I don’t want your symptoms to be your focus, knowing that they were present, and that now they are not is a nice metric of you getting healthier and your body finding its balance.  So please, let me know if there is something new, or something in particular that you’d like me to concentrate on.

I am concerned with improving your experience of how you look, how you feel and how you perform (thanks to Robb Wolf for articulating these concise metrics of health).  When you look, feel and perform well – you’re usually pretty darn healthy.  Healthy Folks don’t have numbness, headaches or debilitating back pain/IBS attacks.  Healthy Folks do eat an impeccable diet, exercise intelligently and regularly lower their stress levels.

You have the time.  You just need to schedule it in and be efficient.  Pencil in “20 minute workout”, or “prepare lunch and dinner for tomorrow” instead of “watch Greys”.  Set an alarm on your blackberry/iphone to remind you to work out, say “I love you” to someone or simply smile and take a deep breath.

Make living healthy a habit.  It isn’t difficult.  Living in a wheel chair is difficult.  Not playing with your children because you’re in too much pain is difficult.  The initial change might be uncomfortable at first, but once you’ve gotten used to making healthy decisions, you’ll notice it gets easier and easier.

If you have any questions, let me know – I am well studied in the areas of nutrition/diet, biomechanics, exercise, and most other areas that have an effect on health.

In health,

Dr. Adam Ball