This is a belief held by many experts and Dr. Shrier himself. For example, if you had limited hip extension, you might target stretch to increase your hip extension prior to activity. It is thought that imbalanced motion; such as a tighter hip flexor verses a flexible hip extensor will increase the risk of injury. The concept is that balanced range of motion and stability are more important for lowering injury risk.  Stretching those targeted sites where range motion is imbalanced and limited may reduce the overall risk of injury and potentially improve performance. It should also be noted that pre-activity stretching should not be aggressive. Everyone likes to feel like you’re accomplishing something while stretching – more is not necessarily better. Pushing too hard may actually cause detrimental results as over-stretching can disrupt the muscular actin-myosin bond and create micro-tearing within the fascial layer surrounding the muscular tissue. Disruption of these tissues can interfere with various neurologic sensory organs that are protective and essential for optimal performance. It is generally preferable to utilize stretches that are dynamic rather than static immediately prior to activity.

When I worked for the PGA Tour, stretching the players was a daily routine for most of the players. Our routine consisted of stretching the players 2 to 2 1/2 hours prior to their tee time. The players would then go have breakfast followed by the driving range and putting green for practice prior to starting the tournament. Here stretching is performed well before competition to avoid detrimental effects on performance or increase the risk of injury.

For the vast majority of us one to three stretches may be all that is necessary prior to activity. The most common sites would be stretches for the chest, hip flexors and calves. Most people sit substantially during the day foreshortening these tissues. Whatever your activity may be, stretching to increase or balance range of motion can be an important factor for the treatment and prevention of injury, however the timing and intensity of stretching can significantly impact performance and injury risk.

So, why has there been an influx of weekend warriors in the clinic these past couple of weeks?  I mean, movement is what our body needs to survive,  right?  Most of the complaints are the normal knee, lower back, shoulder, etc., related to exercise. But, you used to be able to play an entire tournament without pain afterward and now just a couple of games have you tossing and turning all night long unable to find a comfortable position in bed. I want to discuss some of the reasons pain has become more prevalent in our lives when we try to be active, identify some of the problem areas and give some suggestions to help decrease your discomfort for the long haul. 

First, let’s talk about our day. The average commute is somewhere around 30 minutes one way. When we get to work many people have desk jobs where there are approximately 7-8 hours of sitting and possibly a working lunch. There is another commute home, dinner and a couple of hours of television before bed. So, let’s think about this for a moment. Our entire week is spent in a flexed position, hunched over a keyboard or slouching in some chair. Then on the weekend we expect our muscles to  react properly to the ballistic movements that we require of them for sport. The truth is, your muscles have memory and when you spend the majority of your time in one position they have a difficult time when asked to do something unfamiliar.

Injury occurs because our bodies are not prepared to do the tasks that are required of them and they give out at the weakest link (the tight muscle).

Now that I have your attention, I want to give a few pointers on how to work on avoiding injury altogether. As I implied earlier, movement is the key to life. There is quite a bit of truth in this as your body requires movement not only to be active, but to maintain a baseline of health and wellness. True, the commute may not be avoided, but your workday does not have to be your undoing.  At least once an hour (or more) get out of your chair and take a walk. Go to the bathroom, walk a flight of stairs or do some generalized stretching that just gets your body moving.  Lunchtime is supposed to be a break in the middle of the day. Use this time to get some exercise in so you are better able to handle the stresses of the latter part of the day. Be aware that small amounts of movement balanced throughout the work day will prepare your body for the activities you want to do later.

When it comes to the weekend undertakings, the flaw is often before the activity even begins. Many people show up to the court, trail, gym, etc. and just get to work without really warming up the muscles. Realize that injury is significantly more likely if your body is not ready for the stresses that you are about to put it through. There is a reason that football, baseball and basketball players show up to their respective arenas hours before the pre-game festivities start. Getting a muscle “warm” doesn’t take very much time and there is no downside, so there is really no reason not to do it. The best way to ensure that you are ready for sport specific movement is to perform the same motions that will be required of your body at about half speed. Take the basketball and dribble up and down the sideline, perform some arm circles with the tennis racket in hand, take a minute or two and do some calf stretches before a run with the goal to get your blood pumping enough to lubricate the system.

One final pointer is to never leave an exercise session without going through a cool down phase. It doesn’t have to be much, but the idea is to close the cycle of movement. If you start with minimal intensity, ramp up to high intensity in game and then completely drop off by getting in your car and driving home, your muscles will not know how to react. This is why we sometimes feel great during the game but way worse afterward or the following morning. Something as simple as a two minute cool down lap and some generalized stretches can save you a lot of pain and regret. By giving your body the chance to cool down you allow yourself the proper time to come to a resting state more naturally.

By now you should be just a little more informed on what it actually takes to be a healthier athlete.  Since very few of us are actually being paid to exercise, it is of upmost importance that we do the best we can to keep our bodies moving as pain free as possible so we can continue to be successful in our everyday lives.

Back in Motion regularly utilizes various taping and strapping methods to aid in your health and recovery.

The most recognized method is taping using white athletic tape and focusing on restricting motion to prevent injury. This method has been used for decades and helps get athletes back on the field quicker by protecting injured joints and ligaments. A good application of this method is strapping your ankle after a ligament sprain to prevent the ankle from rolling again.

Taping procedures can also work to properly align hard structures, such as the patella on the femur or the tarsal bones of the foot. For this method we utilize a very dense strong tape along with a thin fiber covering to allow for maximum effectiveness.  If your patella does not align in the groove properly, we can use tape to pull it into the proper position and decrease pain from grinding.

The latest method of taping that has gotten everyone’s attention is commonly called kinesiology taping. With evolving technology in tape production and the notoriety after Kerri Walsh’s shoulder tape in the 2008 Summer Games, Kinesiology tape has hit the forefront of rehabilitation health care.

This method is used primarily in the treatment of soft tissue conditions involving muscles and fascia. The stretchy tape is applied over muscles to reduce pain and inflammation, removing congestion to the flow of body lymph fluids, activating the endogenous analgesic system (self originating pain relief,) relax overused muscles and correcting joint problems by supporting muscle movements on a 24 hour a day basis. Unlike traditional athletic taping, Kinesiology taping does not restrict motion. Kinesiology taping can be used on any part of the body in a variety of configurations to treat everything from contusions, swelling and muscle strains to carpal tunnel syndrome and lower back pain.

Back in Motion strives to utilize the best type of taping method and procedures to help your recovery based on your individual and unique condition.

“I highly recommend this movie as a new perspective on how people can get a better handle on their health care options,” says Margaret Linn, Office Manager. “Up until this point we might have shelved our own intuitions and absorbed unnecessary health consequences. I found the movie to be very empowering.”

“It gave me hope that we may someday see a paradigm shift in medicine from one starting with aggressive, chemical-based treatments then moving to conservative when all else fails, to one where we begin with the least invasive therapy first and move forward from there”, says Dr. Meisenhelder

“What stood out to me is that the film seemed to show how so many people seek medical treatment in the form of a miracle pill.” says Jenny Rivas, Front Office, “It makes me wonder how many people don’t look into manipulative therapies to address their pain. True, it may not work in some cases, but it could work in a lot of cases. Wouldn’t it be acceptable to at least try to see if it works, rather than just taking expensive pills for the rest of your life that have really bad side effects?”

With many stunning testimonies revealing positive results due to manipulative therapy, naturopathy, acupuncture, and massage therapy, the movie’s message is clear; Alternative Care is sound and here to stay.

Over 30 percent of those over 65 years of age fall annually, resulting in billions of dollars in annual medical costs. Falls often lead to hip fractures, decreases in independence and mobility, and even death. Past research indicates that inappropriate muscular activity, contraction, and postural compensation may increase postural instability and that treatments addressing these issues may improve the ability to maintain balance. Researchers at The Neuromechanics Research Laboratory in the Department of Kinesiology at Auburn University, wanted to see if massage would address issues of postural instability.

Researchers began with the premises that a 60-minute Massage Therapy session would produce: an immediate decrease in balance and balance improvements over the post treatment time course. They tested this on 35 seniors between the ages of 63 and 70. Half the group received a 60-minute therapeutic massage while a control group was asked to lie quietly for an hour in the therapy room.

The participants were tested for various measures of balance after the treatments. Surprisingly, for anyone who has experienced the ‘post-massage relaxation effect’, the group that received the massage did not experience the immediate decrease in balance the researchers expected. Test results did indicate increasing stability over time in the Massage Therapy group when compared to the control group. Older individuals have been shown to exhibit decreased stability while maintaining an upright stance.

A certain amount of movement is required as the body adjusts to maintain posture. The Massage Therapy individuals required less movement in order to maintain an upright stance. Moreover, the movement that did occur was slower suggesting more control. The lack of change in the control group indicates that simple relaxation did not produce the balance improvements.

Previous studies indicate stretching and mental relaxation, both of which occur during a Massage Therapy treatment, may positively influence balance, and may be contributing factors in the effects observed in this study. Cognitive effects are also an important part of balance. Studies indicate that fear of falling and other cognitive processes influence balance and create changes in way older individuals control their posture. As Massage Therapy has been shown to decrease stress and anxiety and improve mental state, these factors may also have a positive influence on balance.

Many seniors are already aware of the many positive benefits of Massage Therapy. It now appears that they can add some new ones to the list: improvements in balance, and less chance of debilitating falls.

Jeffrey obtained his Bachelor of Science in Kinesiology from the Pennsylvania State University and his Master of Science in Athletic Training at Illinois State University in 2005. He went on to serve as a staff Athletic Trainer at St. Joseph ‘s Candler Hospital System and the Memorial University Medical Center . He then took on a Health and Kinesiology teaching position at Georgia Southern University for a year before deciding on Portland as a final home base.

“The addition of an Athletic Trainer, Certified (ATC) allows Back In Motion to add another layer of care to our patient services.” says Dr. Forcum, “ATCs have taping skills greater than other professions. They also can add experience to our event coverage and exercise prescription programs.” Nationally certified, Jeffrey may offer a more cost effective alternative for patients seeking certain forms of care.

In the general population, BPD is seen as a pattern of non-diaphragmatic breathing, characterized by using the upper chest to initial inhalation, and over-activation of the neck muscles on deep inhalation or during strenuous aerobic exercise. When this pattern becomes chronic, the increased demands on the accessory respiratory muscles results in pain around the chest, middle and upper back, and neck. In fact, a chiropractic clinic-based study of 111 patients presenting with musculoskeletal pain found that 75% demonstrated faulty chest-breathing patterns.  Specific to the low back, it has been found that sustained over-breathing significantly decreases the spinal stabilizing contributions of the diaphragm and abdominal muscles, resulting in impaired lumbar movement patterns, especially when under load, and an increased risk of injury to the area.

Rehabilitation of BPD involves specific exercises focused on diaphragmatic breathing and relaxation, in addition to postural control training and musculoskeletal care. Take a few minutes to study your own breathing pattern both at rest and during exercise, specifically looking for the symptoms of BPD listed above. If you are primarily a chest-breather, and suffer from frequent musculoskeletal pain, you may be the perfect candidate for breathing rehabilitation. As always, your Back In Motion physician is here to help.

One part is easy and one is a little bit trickier. LIVESTRONG has not changed. In fact the organization is getting stronger every day, reaching more people and creating more resources to fight cancer than ever. LIVESTRONG now extends around the globe and in the USA we have reached a level of awareness that not even lawmakers and insurance companies can ignore. We will keep going until we get rid of the disease altogether.

We have Lance Armstrong to thank for starting this organization. After he was cancer-free, he continued to face the disease by starting his foundation to help people affected by cancer.

And now this is the part that gets trickier, because it will sound like I make up excuses for his doping in cycling. This is his other world and a very different world it is. When I did my first LIVESTRONG Challenge in Portland , I was lucky to cycle next to Lance for a few moments and exchange some small talk. Many tried to get a chance with Lance but going 30 mph on a bike and holding a conversation was only possible for Lance. He was nice and chatty and made effort to reach as many cyclists as possible.

At the tour de France you do not win by being nice! As a pro cyclist in Europe , you have tremendous pressure from coaches and sponsors. If you want to win, you have to come up with more than Gatorade. I got my share of that pressure competing in Gymnastics and Sports Acrobatics in Europe ! I think Lance won 7 tours because of better team tactics and stronger cycling over other competitors who were doping as well. Not all cyclists take PEDs, but it was getting worrisome. So, here are Lance’s excuses, and I don’t like it one bit. He may or may not be a nice guy. My biggest question mark is still my son Paul who has cycled alongside me for five LIVESTRONG rides, raising money for the foundation. What do I tell him? I hope Lance can help with an answer for that one.

I just like what he created with the LIVESTRONG foundation and, most importantly, it is here to stay and I am more committed than ever. I look forward to doing more fundraising for people like my friend and co-worker Ron, a cancer survivor. Please visit livestrong.org for more information!

Thank you -Stefan

-Dr. Forcum

Published Dec. 20, 2012

“Sproston Secures World 100K Title , U.S. Women’s Team Golden. On April 22nd in Seregno, Italy, Amy Sproston, 38, won the IAU 100K World Title in 7:43:08 and also led the U.S. women’s contingent to the team gold medal. Incredibly, Sproston has been hospitalized with deep vein thrombosis four weeks earlier. Teammate Meghan Arbogast, 51, finished 4th in 7:41:52, a personal record, smashing her age group world record for 100K (62 miles). The U.S. men’s team won the silver medal.”

For more on the story go to

http://www.ultrarunning.com/ultra/features/news/amy-sproston-wins-world-1.shtml