Chiropractic Sport Institute

Chiropractic Sports Institute was started with the sole vision of providing the best and most advanced chiropractic treatment to the greater Conejo Valley area.

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“The Foot bone is connected to the Thigh bone…”

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By: Dr. Terry Weyman

Come on everybody, sing alone, “the thigh bone is connected to the, hip bone”! As fun as that song was, there is so much truth to it. As humans, our skeletal frame is kinetic, which means it’s all connected and moves as a whole unit. As with a race car or a bike, the more aligned it is the better it moves. The more you understand this concept, the more you can put it to use when it comes to your health and athletic performance.

Fall is here and that means school sports are upon us. The football fields are in full swing, the soccer fields are packed, Cycling is at its best and the Dew Tour is in full swing for the action sport athletes. One thing all these sports have in common is balance and lower body coordination. For ultimate balance you need to look down, down to your feet.

Our feet are the foundation to our physical movement and balance. The feet are the first joints that withstand forces thru our body during movement. These forces, if altered, can cause a dramatic effect on how the rest of the body is going to move, leading to different pain syndromes. If the foundation is not able to stabilize the rest of the body, then it is not long before we start to see wear and tear on other parts of the body.

To understand how the foot is working we need to look at the Gait Cycle. The Gait Cycle is a term that represents the period of time between successive ipsilateral(same side) heel strikes; that is, it begins when the heel first strikes the ground and ends the moment that the same heel strikes the ground with the next step. So what happens to the foot that can cause pain during the gait cycle? Two of the most important motions that occur during the gait cycle are pronation and supination.

Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation, more commonly know as hyperpronation. An easy way to check if you are hyperpronating is to look at the back of the Achilles tendons. If they are bowing inwards, you are hyperpronating! Also look at your shoes, either dress or athletic, look at the wear pattern and see if it is even with the other foot. Is there excessive wear or is the bottom of the shoe wearing evenly. If your foot pronates excessively then this will flatten out the arch and stretches the muscles, tendons, and ligaments underneath the foot. This condition leads to Achilles tendonitis, plantar fascitis, medial knee pain, lateral hip pain (bursitis and ITB syndrome) and lower back pain.

Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination, which is called hypersupination (excessive outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to chronic ankle sprains.

Prevention and Treatment

1)A comprehensive gait analysis must be done to determine if your foot is either over pronating or supinating. Have a skilled Doctor watch you walk, evaluate your shoes, check your alignment to insure your kinetic chain is functioning at its bestWatch Full Movie Online Streaming Online and Download

2) Specific Biomechanical adjustments to the foot, ankle, knee, and low back to help restore normal motion through out the body.

3)Specifically made orthotics (if needed) are tailored to your foot and to the kind of activities you like to participate in. Sometimes, just changing shoes or an over the counter insert is fine, but make sure the selection is right for your condition.

4) Specific exercise and stretches to help restore strength and flexibility to the Foot. DON’T forget this step. The lower body must be given proper therapy to achieve specific goals for your sport. Old patterns must be broken and new proprioceptive goals must be achieved for ultimate success.

Taking care of your feet and fixing any of the above biomechanical faults, maybe the most important goal to achieve maximum output for your sport. If you’re experiencing any of the above symptoms, please, listen to your body, and don’t wait for it to lead to something else.

Dr. Terry Weyman is the clinic Director of the Chiropractic Sports Institute and is the Sports Chiropractor on staff at Pepperdine University in the Athletic Training room. For More information go to CSI website at www.gotcsi.com

Golf Like the Pros!!!

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By: Dr. Amir Mahmud

Summer is here and we are all ready to play in the sun. Whether your sport is golf, soccer, beach volleyball, lacross or tennis you have to prepare properly in order to avoid injuries and improve your game. Today we are going to take a closer look at golf. Did you know that there are 40 million golfers worldwide and out of those, 28 million live in the USA? With so many people interested in this growing sport let’s see how you can improve your game and what you can do to avoid injuries.

The first step you need to take if you are just starting out in this sport is to take lessons. You need to have a trained professional teach you the basics and then you can go from there. The point of this article is not to teach you how to play golf but to teach you what to do in order to avoid injuries and improve your game. So, let’s jump right into it.

There are 4 barriers to proper performance in golf:

Flexibility:

If you are lacking proper flexibility your performance will decrease and you are at a higher risk of getting injured.

Flexibility, especially golf specific flexibility can give you a huge advantage over a person who is not flexible. You want to have full active range of motion in your paraspinals, hamstrings, hip adductors, calfs, Shoulder girdle muscles (rotator cuff and pecs), wrist and forearms. Let’s take a closer look at a few of these muscles groups and how restrictions in them can affect your game

i. Paraspinals: Paraspinal muscles are involved in spinal rotation: The more spinal rotation that you have the more club head speed you can generate and therefore the farther you can hit the ball.

ii. Hamstrings: Hamstrings are closely related to your pelvis due to their attachment at the Ischial Tuberosity. If you have tight hamstrings the rotation in your pelvis and lumbar spine will be decreased. As a result, your club head speed can be decreased.

iii. Hip Adductors: Your adductors are activated during the transition of weight transfer from the top of the backswing to the start of the down swing. If you have tight adductors it can cause you to “come over the top” during the downswing.

iv. Calf muscles: Tight calf muscles can cause you to move your torso up and down when you are swinging your club. This can significantly affect your accuracy.

So now you can see how flexibility is essential for improved performance. Also keep in mind that if you are interested in hitting longer and more powerful shots you need to increase your club head speed and the only way to increase your club head speed is to increase your range of motion.

Postural Instability:

Any type of postural instability can predispose you to injuries. When we are talking about stability we are mainly looking at 3 factors.

1. Proper alignment of the back knee over the back ankle
2. Strong Gluteal muscles which will help with the stability of the hips and knees
3. Quadriceps muscles that can support the transfer of body weight into the back leg at the top of the back swing


Swing Mechanics:

The swing mechanics is where your golf instructor comes into play. If you have improper swing mechanics you WILL eventually have some sort of injury. The most common type of injury for your average golfer tends to be lower back sprains/strains and elbow injuries from repetitive hyperextension at the end phase of the swing.

Environmental performance:

This category can be broken down into two sections

1. Mental aspect:

Inability to concentrate during your swings is what causes most of the frustrations that golfers have. The ability to focus right before striking the ball is what separates professionals from amateurs. Here is how the Pro’s do it. Right before they strike the ball they hold an image of the target in their mind. Now you might think that you are doing the same. But if you think about it you are also thinking about your body position, trying to keep your eyes on the ball, making sure you don’t bend your elbow, making sure your legs are properly placed. All of that can distract you from the main goal, which is hitting the target.

2. Environmental aspect:

You might not have had thought of this but the environment plays a big role in your performance on the golf course. Anything from pollen in the air, the pesticide that is used on the course and the temperature/ humidity can all affect the way your body reacts. For example, if your body reacts to an external stimulus and your allergies act up then your muscles WILL react and tighten up. As a result you will not be able to swing with your full potential due to the restricted range of motion.

If you are interested in having your swing evaluated come on in and we will gladly help you. Keep in mind we are not here to change or fix your swing but we are here to find any predispositions to injuries.

Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team, Ventura Country men’s Rugby team, and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He can be reached at (805) 371-0737. www.gotcsi.com

Blue 42, Blue 42, SET HIKE

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By Dr. Ed Green

That’s right football season is near. Now is the time to make sure that you are ready to handle the rigors of football especially the dreaded two-a-days. This article will touch on some of the more important things one should prepare themselves to make sure they are healthy and ready for the season.

One of the first things we want to work on is our flexibility. Being more flexible will decrease our chances for injury. I recommend the following several stretches to be done pre play and then some to be done post play. For sports that require fast twitch muscle firing I would not recommend doing static stretching. You should more do stretches that mimic the sport that you are about to play.

Stretches to be done PRE-GAME

1) Karaokes. For about 20yds
2) Bounding for about 20 yds
3) Butt kickers for about 20 yds
4) Quick Feet drills for about 20yds
5) Double leg high jumps standing in place 3 sets 6 reps
6) Moving lunges at least 10 per leg.

Stretches to be done POST-play( Each stretch hold 15-20 sec)

1) Hamstring stretches standing and seated
2) Quadricep stretches stand and side lying
3) Figure 4 Gluteal stretches
4) Calves standing and on all fours.
5) Chest stretches for pectoralis major and minor
6) Neck stretches

These gentle stretches will help increase flexibility and decrease injury. Also a muscle which is more flexible means a muscle that is strong and faster.

Second is hydration:

The following is an excerpt taken from an article written by Dr. Terry Weyman which gives great information on how much hydration one should have and what are the possible side effects.

… Your body needs about 1 ml of water for every calorie that you expend. For example, if you burn 4,000 to 5,000 calories per day (moderate to aggressive athletic workouts), you would need between 4 to 5 liters of fluid to replace what was lost and to keep the biochemistry in proper balance. Monitoring body weight before and after training is the best way to keep up with your body’s fluid needs, which sweating increases.

Although a 2% weight loss due to dehydration may not cause any “symptoms”, it does decrease physical and mental performance.

Water Loss as % of Body Weight
2% – Difficulty in controlling normal body temperature
3% – Reduced muscular endurance time
4%-6% – Reduced strength, power, endurance and heat cramps
6% – Severe heat cramps, heat exhaustion and heat stroke

During exercise, especially in the heat, some of the water that naturally circulates through your body is used by your sweat glands. Inadequate fluid balance can result in a chain reaction that can be severely detrimental to your health. The first step in this reaction is a decrease in blood volume, which increases the heart rate in an attempt to get the fluids to the vital organs. The body’s next reaction is to constrict the blood vessels in order to maintain proper blood pressure. However, this reaction will cause the body temperature to rise due to the heat produced by the working muscles which can’t be transported to the skin’s surface. This leads to heat illnesses such as heat cramps, exhaustion and heat stroke.

Too avoid these symptoms make sure that you are drinking plenty of fluids before, during and after all practices and games. Drinking before the game is not enough, you need to start several days prior and continue throughout the season.

The next order of business is to make sure that your body is ready to start your training. All athletes have to go through a physical to get cleared for sports. As we all know this is not an extensive physical and leaves a lot to be desired. So my opinion is all should see there Chiropractor or physical therapist and have a full body range of motion and joint stability exam performed. These only take 10-15 minutes and will show areas of the body that are weak and need to be worked on. By addressing these areas NOW we can prevent further more serious injuries down the road. The last thing we all want is to get injured in the middle of the season and not be able to compete.

This is just a brief article on some of the more important things one shoulder think about before starting your football season. If there are any questions about what was written or you want to come in and or your bring your player in for a sports evaluation, please call our offices.

We here at CSI wish all our athletes and all competitors the best in this upcoming football season.

Dr. Ed Green is a Certified Sports Chiropractor and is the clinic director of Chiropractic Sports Institute in Moorpark. A College Football player himself he understands the athlete, especially the football player. Dr. Ed has many tips for the player not only on how to compete at your best but how to avoid injury. He can be reached at the Moorpark office, 805-531-1188

Sunglasses, not just for fashion but a VITAL part of your athletic equipment

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By. Dr. Terry Weyman

When I was a young kid, I was a beach lifeguard. One of the days I chose fashion over performance and wore a trendy pair of cheap sunglasses (but they were cool). Later that night I kept seeing spots and those spots kept getting worse. After seeing the Eye Doctor I realized in ONE day I had burned my retina and would have permanent damage. ONE DAY. Ever since that day, I have looked at sunglasses in a whole new light!

Being a Sports Chiropractor I am out in the sun a lot! Whether it’s on the side of a Motocross track, in a feed zone of a major bike race, or on a lake running a slalom course, I protect my eyes FIRST.

Your eyes are one of the most important organs for sport. Why? Well, your head follows your eyes and consequently, your body follows your head. Your eyes are so instrumental in initiating all quick movements such as seeking out that perfect line, looking ahead to spot that deadly situation or finding your receiver that if your eyes are not working properly you will NEVER perform at your best.

The problem with wearing trendy or cheap sunglasses is that the lenses are tinted instead of treated to prevent UV light from getting to your eyes. A tinted lens will allow your pupils to dilate or expand which will allow more damaging UV rays into your retina (this is what happened to me). UV light can damage the eyes by essentially giving the cornea a sunburn or, in the long run, causing cataracts, retinal and macular degeneration. A good pair of sunglasses that blocks UV can not only help you see better but improve your image since most of the good glasses look great. All Eye Doctors recommend sunglasses that block over 98 percent of all UV.
Unfortunately, the non-prescription sunglasses industry (cheap sunglasses) is weakly regulated, and even bold words in its advertising such as “UV absorbing” or “blocks most UV light” might mean nothing.

The brand I now wear, TAG Heuer Avant-Garde Eyewear. Not because of the name, but for their lenses. I tried on a pair and was blown away on how clear everything was. The lenses are the best, and they were light and very comfortable. Then I went on line to look at the research and saw how many awards they have won for not only design but for their innovation with lenses and protection. This is a company known for watches but their Avant-Garde Eyewear are amazing.

What ever Sunglasses your chose, know this. You only get one set of eyes. Your eyes are not only the window to your soul but the initialator of movement. The lighter the eye color the more you need to protect them. My advise in everything, don’t go cheap on your health and never live with regrets. You don’t want to “burn your eyes” because you were wearing some cheap glasses “because I am always losing them, or sit on them and these were cool”. The cost of TRYING to repari your eyes will far exceed the cost of a good pair of Sunglasses.

Dr.Terry Weyman is the clinic Director of Chiropractic Sports Institute and has been involved with Professional sports for over 20 years. Visit his website at www.gotcsi.com

Foot Pain, learn all about it and how to treat it.

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Dr. Ed Green

With the weather looking better and summer approaching all of us are gearing for fun. One of the majority of the conditions I have been seeing in the office recently is that of foot pain. Now there are several areas of the foot that are most common for pain.

1) Heel area. (Mainly medial and or central heel)
2) Plantar Fascial area
3) Achilles tendon ( usually the area that attaches to the posterior heel)
4) Top of foot or lace area

These are common areas of pain and each have several common reasons why they hurt. The purpose of this article is to review these areas and name a few conditions that cause the pain and then give a few simple home remedies to alleviate the pain.

1) Heel Pain.
Medial heel pain is primarily caused by a tight plantar fascia that pulls on the area of the heel that the tissue originates from. The tighter the tissue the more it pulls on the heel increasing pain. If this pull happens for several years you can begin to grow a heel spur. A heel spur is when bone begins to form with in the tendon attachment to the heel. It forms due to the stress being applied to the bone. These spurs can on occasion become so large that the person needs surgical intervention.

TREATMENT:
An easy way to help combat the tightness of the planter fascial area and relieve some of the tension being applied to the medial heel area is to stretch and rub the bottom of your foot. One great thing to do is to after any exercise stretch your calves as well roll out your plantar fascial area. Two ways to do this are, one use a tennis ball and step on it and roll back and forth or just stand on it for pressure therapy. A second thing to use is a small bottle of water that is frozen. Use the same techniques as the tennis ball and rub that area. These are just some simple ways to help decrease medial heel pain.

2) Plantar Fascial Pain
Plantar Fascial Pain(PFP) is very similar to that of medial heel pain. A majority of patients will have both heel pain and PFP at the same time. People who have PFP may feel more pain in the arch area of the foot. Mainly complain of arch pain when they first wake up and try to walk. This is caused by the sheets pulling or contracting the plantar fascia all night long. Pain is felt when you try to walk due to you trying to stretch the tight tissue out. In some cases you can tear this tissue causine severe pain and brusing.

TREATMENT:
In severe cases of plantar fasciatis the person will have to be in a walking boot for several weeks to allow proper healing. In less severe cases seeing a sports Chiropractor and getting proper treatment is a tremendous help. Also just as in the treatment of heel pain, massaging and rolling out the PF will help as well. Also getting a good pair of orthotics will help stabilize the foot and decrease PF tension.

3) Achilles (Achilles tendon) pain
This pain is usually felt on the posterior or back portion of your heel. It is mainly caused by an over tight Achilles tendon pulling on its attachment to the heel. In some cases you care tear the tendon off the heel requiring surgery. Many people report tightness with walking and pain upon rubbing that area. In severe cases most people have to wear flip flops in order not to put pressure on the heel area. This pain can be caused from over use injuries and or traumatic injuries.

TREATMENT:
Once again severe cases may require surgery and or placing that person in a walking cast for several weeks. For this our offices can help. With the use of our H-wave units the percussor and of course the cold laser, we have been able to decrease the inflammation with in the Achilles and help reduce pain. Also home care consisting of stretching and rubbing the calf will help as well. Some times the best care is some time off your sport to allow proper healing.

4) Top of foot pain( lace area)
The pain that most people get here is pretty severe. The pain is usually sharp and intense causing the person to limp due to the pain. This pain is usually sudden and not caused from trauma. There is usually no swelling or redness noted just sharp pain on the top of the foot.

TREATMENT:
This one is usually caused from the person wearing too tight of shoes. Tieing the laces extremely tight over the top of the foot causes the bones to approximate creating pain. The top of the foot has some small surface nerves and if these get pinched they are painful. So loosen the laces and see if that helps. If it does not then see your Chiropractor because those bones in question are jammed and need to be released to decrease pressure. A majority of the time this is a quick fix and usually does not require time away from your activities.

These are only a few foot problems that I have been seeing on a constant basis in the clinic and I hope that these simple tools will help you keep your feet healthy. If not please call our offices and let us get you out of pain. If you have any questions from this article please call us at either the Moorpark office at 805-531-1188 or the Westlake office 805-371-0737. You can also reach me through our website at www.gotcsi.com Thank you and have a fun safe summer.

Dr. Ed Green is a Sports Chiropractor who runs CSI Moorpark. He has vast experience working with Athletes for the past 10 years and has traveled the US caring for High level athletes. He also competes in the Heavy Athletic games and understands the athlete from their point of view.

About Dr. Terry Weyman

Dr. Terry Weyman lives in Southern California where he has been the Clinic Director of Chiropractic Sports Institute for over 31 years....
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