Chiropractic x CrossFit

Written by Dr. Benjamin Bluestein

CrossFit is sweeping the globe, one box at a time. For some, CrossFit is a source of motivation and health. For others, it's a source of fear, and injury. Luckily, there's help on the way! Dr. Bluestein's first post featured on this blog talks about all the major ways Chiropractic care can help with a CrossFit athlete's goals, and how it can work as a safety net to alleviate current injuries, or prevent future injuries. Been giving CrossFit a good, hard look as a fitness option? Definitely read on.

- Dr. P

Crossfit & Chiropractic

I have patients who participate in the sport of Crossfit. Crossfit is “the SPORT of fitness”. Crossfit participants and athletes are incredibly committed, driven and hardworking individuals. Their goals are to improve time, weight and volume lifted. Crossfit athletes push themselves physically everytime. People must realize that Crossfit is a sport, just like basketball or football.

Is Crossfit Safe?

There is risk involved in any activity or SPORT. Crossfit is not exempt from this rule.Crossfit takes safety seriously and many gyms/boxes have mandatory “on-ramp” classes before participating in full workouts. Crossfit participants should be supervised by certified/qualified coaches. Anyone considering participating in Crossfit or any athletic sports should understand that there are prerequisites and risks with all movements.

What are the typical Crossfit injuries seen in a Chiropractic office?

Crossfit athletes can push themselves so much that it can lead to overuse muscle and tendon injuries, as well as spinal and extremity joint dyfunctions. Dysfunctions may or may not cause pain but over time may result in a pain and or more serious problems. I always tell and teach patients to listen to their body and not to push too hard if they are experiencing any discomfort.

In my experience, Crossfit participants typically have restricted range of motion and recurrent stiffness in the shoulders and hips. However the most serious complaints I have received in my Chiropractic office is lower back pain.

What about Crossfit makes lower back injuries so common?

Lifting exercises such as the squat and deadlift are done with high volume and weight. If these exercises are done with proper posture and technique they are great for functional core and leg strength. A proper moving spine and hips are required to perform these exercises. If an individual does not have the proper range of motion or ability prior to attempting the squat and deadlift they can become injured. For those with the ability, as athlete becomes tired, their form can be affected and eventually these exercises can cause injury.

Overhead exercises (snatch, thrusters, presses etc. ) are also performed. If a participant doesn’t have the prerequisite movement at the shoulders and mid back, compensations problems in the lower back will result. Take a look at the video below:

Do you look like this when you perform overhead activities? Time to see a Chiropractor that can determine why and how to fix it. Manual therapy and functional movement correction that Chiropractors provide are very effective at not only prevention but recovery as well.

How can Crossfit gyms/boxes and Chiropractors work together?

A Crossfit athlete’s goal is to maximize their body’s full athletic potential. Crossfit athletes are required to maintain their bodies by participating in proper training, nutrition and sleep. A Chiropractor’s goal is to optimize the patients’ body through manual treatment and advice on training, diet and treatment. Crossfit gyms can also help general chiropractic patients become more physically active in their own lives.

Our philosophies and goals go hand-in-hand. Regular treatment from a Chiropractor will allow for the maintenance and overall performance of the body. Regular Crossfit and physical activity can help people become healthier.

Chiropractors can also assess those thinking about joining Crossfit to determine if they have the prerequisite abilities.

What do the Crossfit athletes have to say?

If you don’t believe me, listen to Rich Froning Jr. Rich is the 4 x reigning and defending “Fittest Man on Earth”. He has won the Reebok Crossfit Games continuously since 2011 to 2014. He is an advocate for Chiropractic care and believes Crossfitters can benefit from seeing a Chiropractor. 

Top 10 Hip Hop Tracks For Chiropractors

Written by Dr. Prathap Addageethala

Okay, so this post doesn't have much to do with health tips, improving your health, or anything health related, really. It is a kind of awesome list though. Hip hop has long been fascinated with Chiropractic and its references to the back, having one's back (rapper E-40 uses exactly this reference on three different songs), or just referring to the backside (glutes) in general. Some of the biggest names in hip hop have referenced our profession with subject matter ranging from:

• blatant violence
•  ex. Notorious B.I.G on Dangerous MC's - "Ac-tor needs chiro-prac-tor for cracked jaw"
• lyrical genius 
• ex. Canibus on Collecting Taxes - "I lean you back like your spine just cracked/Rhyme chiropractor, get paid to adjust raps"
• sexual innuendo 
• ex. Nicki Minaj on Turn Me On - "I just want you to be my docta/we can get it crackin', chiropracta" 
• extra syllable filler 
• ex. Nas on Hero - "Exotic lady eye-catcha/holla atcha/call me the chiropracta"

Given the nature of our scope of practice, and being embraced by the hip hop community, here are the Top 10 Hip Hop Tracks for Chiropractors.

Disclaimer of sorts *Be forewarned! Although all of the videos are of the "edited" or "clean" variety, some of the language and images may not be suitable for all environments or audiences. Enjoy responsibly.

10. Push It - Salt-N-Pepa

The Chiropractic adjustment is the cornerstone of Chiropractic. In fact, many would suggest that it is the element that makes our profession separate and distinct from any others. Other practitioners do perform spinal manipulation, but the training a Doctor of Chiropractic is extremely unique. In other words, it's more than just pushing on a bone or a joint. Prior to graduation, it is common for most Chiropractic students to have participated in more than 1000 hours of adjusting practice. Palpate, contact, set, and p-p-push it real good!


9. Walk This Way - Run DMC

A little gait analysis goes a long way. Getting adjusted can help you functionally correct any disparities in leg length and pelvic level. We connect to the earth through our feet. Every motion our feet make in connection with a surface sends a flurry of forces through our legs, into our hips and pelvis, and finally into our spine. Having a solid base and improving your gait could be your gateway to pain relief. And I'm not even talking about orthotics yet!


8. Stronger - Kanye West 

Just ask anyone involved in any sport at a high level, seeing a Chiropractor could be just be the edge you need to set your next personal record, or achieve what you previously could not. Ask Michael Jordan, Tom Brady, or Usain Bolt, just a handful of world class athletes who got to the top of their game with the help of their Chiropractor. Harder, better, faster, stronger, indeed.


7. Protect Ya Neck - Wu Tang Clan

There was absolutely no way I could curate a hip hop list and leave the Wu-Tang Clan off.
Let's say you never brushed your teeth. Ever. Your teeth would probably turn yellow, rot and decay, and you'd develop serious gum disease (not to mention the worst case of the dragon). Luckily for you, these issues can be quickly resolved by visiting a dentist. The damaged teeth can be replaced, capped, drilled, and filled. Unfortunately, you can't do the same thing with your spine, and especially not your neck. You only get one neck, so getting checked regularly by your Chiropractor can protect against early degenerative changes. You best protect ya neck!


6. Back That Thang Up - Juvenile

The curve of the low back or lumbar spine is called a "lordosis," Some people, more commonly in women, are genetically predisposed to having a more pronounced curve in that region, called a "hyperlordosis," (historically called a "sway back") which can create pain and discomfort in the low back, as well as distortions in posture. While some remain asymptomatic, it's best to be evaluated by a Chiropractor before returning to the dance floor.


5. Baby Got Back - Sir Mix-A-Lot

Yup! It's true. Babies CAN be adjusted by Chiropractors (they have backs too). Actually, the birthing process can be quite traumatic for a newborn, involving a lot of torquing, turning, and pulling, which results in a lot of stress on a little spine. Many Chiropractors have an advanced training in pediatrics, and their specialized, safe, and super gentle techniques are wonderful for infants who are suffering from digestive issues, colic, and other ailments. Also, Chiropractic care for infants gives your child the best possible start to their lives by optimizing their nervous system and improving their immune system. And if you ask nicely, some Chiropractors might even be able to sing this song to your kid like Ross and Rachel on Friends.


4. I Need A Doctor - Dr. D.R.E.

I would argue that we all need a doctor! Medical Doctors are critical to community health and well being. While medicines and surgeries are sometimes necessary to save a life, they can be irreversibly damaging or toxic when they are prescribed as "optional" treatments. The best cure is prevention, and that's where Doctors of Chiropractic excel. In fact, even if you are not in pain, you should at least have your Chiropractor check your spine to achieve and maintain maximum wellness. Health is not just the absence of disease, according to the World Health Organization, and peer-reviewed research supports the notion of being adjusted regularly for maintenance of your spine.


3. New Workout Plan - Kanye West

 -
Yeezy made it to the list for a second time! This goes along with my post about sitting too much - health in the modern world is actually harder to attain than we think, especially with the barrage of information that we get blasted with on a day to day basis, care of the mystical Interweb. Having ANY workout plan is a great start. Having the same workout plan for the entire year? Not so much. Change your workout plan from time to time to keep your muscles and joints challenged. Chiropractors can help you attain your goals in the following ways:

• physically by improving your range of motion and decreasing joint restriction
• nutritionally by coaching you on your dietary choices; many will even sit and organize a meal plan that will best suit your needs and goals
• mentally by optimizing your nervous activity and decreasing stress

That's a plan that can work.

2. You Can Do It - Ice Cube (NSFW)

You can do it... Put your back into it... Two statements that have so many connotations. Truth is, you really can do it! Many successful people point to their positive mental attitude as their go to weapon in their arsenal to combat adversity. It's not as easy as it looks, especially if there is some history of stress, anxiety and depression in your life. That being said, putting your back into it, or putting in some effort towards achieving something is one way to overcome negativity. Sometimes stress can manifest in the body as physical pain, something doctors refer to as "psychosomatic" pain. Chiropractic care has been proven to decrease stress, leading to more feelings of positivity and increased energy.


10. Let Your Backbone Slide - Maestro Fresh Wes

Having a flexible and unrestricted spine can improve your quality of life, can decrease future issues like arthritis and spondylosis, and help you achieve your goals. How many people do you know who can't play with their kids because their back hurts too much? How many of your friends suffer from constant headaches that prevent them from accomplishing much work? Which of your family members still has chronic pain despite trying everything? Sliding in to see a Chiropractor could make a huge difference in your life, and those around you.


Honorable Mentions
* Kick, Push - Lupe Fiasco - For those lazy side posture adjusters.
* Lean Back - Fat Joe - Just... not too far. Unless you're in yoga class, of course.
* By Your Side  - Jadakiss - Chiropractors. They got your back. Now, please lay on your side.
* My Neck, My Back - Khia - Intentionally left off because I'd never hear the end of it. Ever.
* Lose Yourself - Eminem - For the ultra intense, block booking, high volume clinic rockstars, who need to get in the zone when they adjust.

- Dr. P

Do You Even Lift, Bro?

Originally written by Dr. Joe Mondoux on February 10, 2015
Re-posted with permission on March 17, 2015

I am pleased and looking forward to sharing Dr. Joe Mondoux's material with you all. He's an easy-to-follow and straight to the point kind of guy. This post is a follow-up to my previous article about sitting too much. Take care and enjoy!

- Dr. P

We all know that exercise is good for you, yet we may not know how bad sitting really is for us. It was recently found that for every hour you sit, you cancel out 8% of the health benefits from a run lasting the same amount of time. Therefore, 8 hours of sitting after a 1 hour run negates 80% of the benefits from that run.

The same is true for moderate-intensity exercise (ex. weight lifting) except to a greater degree. Here, every hour of sitting cancels out 16% of the health benefits from the workout.

Health is now not only affected by how much we exercise, but also how little we are sedentary during the day. Stand while you talk on the phone, do a lap around the house during a commercial break, and make sure you get up for a few minutes every half-hour at your desk job. Whatever your trick may be, ensure that you keep moving!

- Dr. Joe Mondoux

CATCH ALL THE LATEST ON DR. JOE MONDOUX'S PROFESSIONAL FACEBOOK PAGE HERE

Based on an article published on Runner's World on July 14, 2014

You Won't Believe What This Doctor Prescribed To His Patient With Low Back Pain

Written by Dr. Prathap Addageethala

Originally posted as a shared article from The Washington Post on January 23, 2014

My patient came to me with an alarmingly regular case of low back pain. Stiffness, soreness, tight muscles in the expected areas. His posture spoke to me of years of sitting at a desk, pecking away at keys on his keyboard, straining his eyes at his screen, and reaching awkwardly for his mouse. After a thorough examination of examining his vitals, neurological condition, and orthopedic testing, I checked his spine. Finding nothing alarming, I advised for a course of treatment with an additional special, yet important, request:

"get off your butt."

Oh no he did'n't!

Okay, the truth is the patient was someone known to me, and we had a good laugh about it. The patient, being a young man in his late 20s, readily agreed that his lack of exercise and constant sitting was more than likely the cause of his low back pain and stiffness. Our conversation went well, and we discussed the treatment plan without any issue.

Our ancestors, I'm talking all the way back to hunting and gathering, were always on the move. Their diet was rich in high calorie foods (animal fats, nuts, high sugar fruits) and it sustained them through times where foraging was more difficult. Their daily activities were varied, and their physique tended towards a leaner, muscular form. Through all of these activities, calories were being burned at a much higher rate than today. 

I agree, it was a different time, with different pressures. However one constant remains - we tend towards a much more naturally lean and healthy form when we include a good diet and exercise to our daily routines. Getting up and moving around has incredibly profound effects in improving symptoms in all kinds of issues, ranging from chronic pain to autoimmune diseases to acute postural stiffness. 

We're sitting more than ever, with our increasingly technological and automated society, and the scary thing is that we have not learned what long term repercussions are in store. In this way, "sitting is this generation's smoking" and this is a catch phrase burning through health and wellness circles all over the world (and here's just one example). Earlier, in the 30s, 40s, and 50s, smoking was so pervasive and normal. The risks were not well known then, until long term studies were being conducted. Sooner or later, we realized that smoking quite definitively caused lung cancer. Campaigns against smoking were launched, and while people still choose to smoke, NOW they are very well informed about its risks.  To put this in perspective, most public establishments only banned smoking indoors in the 90s in North America!

Sitting is leading to more and more issues that are only now becoming apparent. Check out the following graphic originally posted in the Washington Post for a much more in depth look at what I mean. Also, please see the follow up to this entry from another regular contributor, Dr. Joe Mondoux, a young, dynamic Chiropractor in Canada. His post will touch on the effects of sitting even if you are physically active.

- Dr. P

Taken from my very own Facebook page Dr. Prathap Addageethala 

Image shared from Washington Post