Riverside Chiropractic & Physical Rehabilitation

07/18/2021

07/11/2021

12/24/2020

"You miss 100% of the shots you don't take." ~ Wayne Gretzky

12/07/2020

I heard the term today "Participatory Medicine"
If 70-80% of the illnesses we might face are related to lifestyle, something only we, as the patient, can do something about, then we are at the center of our own health and wellness. So you can choose to be a spectator and your health will pass you by or you can choose to be a participant and get outside more, eat higher quality food, move more and practice mindfulness.

12/03/2020

As we head into the holiday season, weight gain is on many people's mind.


Being too restrictive on what we eat does not guarantee success. Adding exercise to burn a few more calories and eating nutrient dense/caloric light foods is a better way of controlling weight.

Around the holiday season, making smart decisions and cutting out a few calories in the foods we typically enjoy can go along way. With this in mind, https://www.eatthis.com/eating-habits-drop-a-pound-a-day/ provides a variety of good ways to cut 100-200 calories off food we typically like to enjoy.

You can save thousands of calories a week, and practically drop a pound a day, by simply making these easy swaps in your diet!

12/01/2020

The use of dry infrared heat immediately after maximal endurance activities showed a benefit to recovery.

While studies were small they demonstrated improved endurance and performance. In Scoon, et al, "Effect of post-exercise sauna bathing on the endurance performance of competitive male runners", demonstrated improvement in endurance in runners on a treadmill test. Heat therapy appears to improve jump height, power, and endurance. Heat therapy may offer performance benefits with a low risk of detrimental effects.

07/07/2020

The Benefits of Hills

Hill work is speed work on steroids….is a refrain that I heard from a friend back home.

As much as I did not like them, I know the sentiment to be true.

And while I love New Orleans, I find myself longing for the ease of finding a hill that is not a climb up the levee or over the overpass.

I have long been a proponent of incline running on a treadmill as a key component of rehabbing knee injuries while limiting a loss of conditioning. Running on an incline provides very favorable joint kinematics during running gait, significantly decreasing the amount of load on the hip and knee.

I have recently spent some time looking at articles related to implementing hill running into a general running routine, both as a seperate hill training day as well as adding a short course into regular runs. There is very good efficacy behind this to improve our speed and quite possible decrease our risk of injury.

With that in mind and knowing that summer is almost upon us, which can drive us onto a treadmill, here are a few ways to incorporate hills into your regimen

1) Short hill repeats of 60-90 seconds on a 4-6% incline with a slow recovery run after each. As we are trying to work on VO2 max, the effort should be 9-10/10 on the modified rating of perceived exertion scale with the recovery run being the same length of time as the hard run.

2) Long reps of 2-4 minutes. The speed and incline should be such that your modified RPE is 8-8.5/10 with a recovery run of 90-120 seconds…..you will know, by your breathing and motivation, when to start the next hard interval.

I hope you enjoyed the info and I hope to see you out there running the ramps in a nearby parking garage someday soon!

Not to completely be ignorant of the benefit of the levee …as running up them are great for doing hill sprints after a regular run. I particularly favor adding a course of hill sprints or short hill reps into a regular long run to work on efficiency and power. Plan your run to end at the levee and then sprint up it as fast as you can, followed by a walk back down the hill. Repeat this 4-8 times

The linked article, by Jason Fitzgerald of Strength Running provides what I think is a nice overview of some of the ways to use hills in training as well as some solid advice for you to start playing with.

https://strengthrunning.com/2017/03/hill-workouts/

Hill workouts give runners speed, strength, power, and a dose of injury prevention. Structure your hill workouts for any of these goals to thrive!

07/02/2020

Most low back pain is benign and is taken care of with minimal care and good advice on activity restoration. With good evidence based evaluation and advice and a back resiliency plan, these complaints can be dealt with quickly with a short course of manipulation and active care. At Riverside we have made it our mission to apply the most current best care practices to minimize your need for treatment and empower you to take control.

The linked video provides an exceptional, easy to process visual protocol on how to manage low back pain. https://www.youtube.com/watch?v=BOjTegn9RuY&t=11s

Check out our new website, http://www.evanshealthlab.com/ Follow Dr. Mike for new videos! http://twitter.com/docmikeevans Dr. Mike Evans is founder of the He...

07/02/2020

Attached please find an interesting TED talk from a cardiologist on the benefits of daily exercise....what he presents from research is his opinions as to at what intensity level does it show maximum benefit, with regard to longevity. https://youtu.be/Y6U728AZnV0

"The fitness patterns for conferring longevity and robust lifelong cardiovascular health are distinctly different from the patterns that develop peak perform...

07/02/2020

08/23/2011

Finally I again advise you, if you have taken the big step which is to commit to strengthening your core, see a professional first for advice.

The previous attached article is an extensive overview with video and encapsulates the findings from the same article by Escamillia, et. al.

08/23/2011

Also avoid exercises that require hip flexion until you have developed better stability. With that in mind, in general, decline push ups and hip extensions off of a physio ball are good starters with physio ball roll outs added later and then progression to more advanced activities.

Physiotherapists working in the field of musculoskeletal rehabilitation, which definitely includes sports physiotherapists (and physical therapists), will regularly utilise exercises to both strengthen and improve the neuromuscular coordination of the “core” musculature. This is seen as an important...