sports exercise

Spring Sports Prep – Phase II: Outdoor

April 7, 2019Jeff Pierce, DO Health & Fitness Sports Fitness

Just checking on you.

Have you been outside in the spring air, yet?

With the recent spike in temperature, were you one of the folks I saw hitting the pavement hard?

Remember to be excited about spring and your upcoming sports season, but don’t overdo it in the first few breaths of fresh air. Keep in mind that the outfield grass and baseball infields are going to be wet. In order to avoid slipping, keep your cleats clean and be aware of your footing.

How are those dynamic warm-ups going?

-arm circles

-high knees

-butt kicks

-hurdlers

-leg swings

-shadow throwing motion

Most of the spring sports require some type of throwing motion, which makes the shoulder a very important joint.

The shoulder joint is also one of the most commonly injured joint. It can move in multiple directions, as the ball and socket is very mobile.

What does this mean?

One aggressive throw a bit too early in the workout/warmup can aggravate tendons within the joint. This can lead to tendonitis/bursitis and a stiff and swollen shoulder. Throwing hurts, along with many other common movements.

How to prevent/treat MANY shoulder injuries

-dynamic warm-up (examples above)

-band work

Therabands, circular bands, bands with handles, etc.

*While you can find circular bands at most stores now, a fantastic brand is “Perform Better” and can be found on Amazon. Size 9×2. Start with yellow and green. Work your way up to the black band.

Circular band work *3 sets of 10 reps

-handcuff yourself (place hands inside the band, at wrists)

-with great posture, pulse arms away from each other

**Therabands/bands with handles work *3 sets of 10 reps**

-tie/secure band in a door jam/around a bar, etc. at chest/shoulder height

-elbow at 90 degrees stand sideways to the anchored band

-hold the end of the band, rotate arm away from anchor point, keeping elbow at 90 degrees

-perform in both directions

-face anchor, elbow still at 90, but away from your body (throwing motion)

-starting with palm down, rotate hand up until facing away

-perform same motion, but hand starting up and rotating down, with your back to anchor

Something else to think about.

Avoid stretching your shoulder out too much.

Many parts of our body are like a rubber band. While we want to warm them up and stretch them out, too much stretch isn’t good for the joint.

The shoulder joint, often called the “shoulder girdle,” is VERY particular about which tendons, muscles, etc go within the joint. There’s no extra room up in there. We want every part to have room to complete the tasks we’re asking them to perform.

Now, get out there and do your proper warm-ups and strengthening moves! Enjoy your season!

In conclusion: start slowly. As excited as you are, don’t overdo it in the beginning. Take your time with each skill. If anything, spend MORE time with warm-ups and stretching. Care for your body so it can be ready for all the elements of your sport throughout the season.

ABOUT MICHIGAN SPORTS & SPINE CENTER:

We’re innovative leaders utilizing cutting-edge technologies such as musculoskeletal ultrasounds, PRP, stem cell treatment, and other innovative procedures. Michigan Sports & Spine Center is committed to resolving your pain, not simply masking it. We treat the whole body, not just the injury, and perform preventative treatment so your injury doesn’t come back. Our studies prove that Michigan Sports & Spine Center has patient success rates much higher than the national average. We treat everyone from high-profile athletes to your neighbor next door. Our primary focus is getting our patients back into the game of life!

Spring Sports Prep – Phase One: Indoors

March 27, 2019Jeff Pierce, DO Health & Fitness Sports Fitness

Spring is here!

Not only does that mean more daylight into the evening hours and some warmer temperatures, but outdoor sports!

The unpredictability of spring weather means that you need to be prepared for anything. Many sports teams will hold pre-season or early season practices indoors. It presents a few challenges.

One thing to keep in mind is footwear. When you play baseball, softball, soccer, lacrosse, or run track (serious/competitively) outdoors – you normally wear cleats or spikes of some kind. Indoors, you’re obviously not going to do that. Why am I even pointing this out?!

When you dress for your sport, it sends a message to your brain and body what’s going on: “Get ready to play softball.” Cleats and spikes offer lots of extra traction, causing you to push off and stride differently than you would if you wore regular sneakers. While training indoors, it is helpful to remind yourself you aren’t running the bases on your normal “turf.”

For the baseball, softball, and lacrosse players, gym drills can be a pain for practicing ground balls. The gym floor is very different than dirt, turf, and grass. Just be mindful and watch the ball all the way into the glove, pocket, etc.

Throwing and catching drills will probably feel the most natural, with the exception of extended distances or heights. Florescent lights may blind you, instead of the sunshine.

Once you do get outside, remember that the infields and outfields will be wet and traction will be tough. It’s best to make sure your muscles are warm before making any athletic moves.

One of the biggest keys to pre-season is to master your warm up.

Think dynamic.

Begin by moving around and getting your blood flowing. Get a sweat started. Think light aerobic.

PLEASE DO NOT START BY JUST HOLDING STRETCHES WITH COLD MUSCLES!

Next up, warm up your soft tissue by foam rolling. A tennis ball or lacrosse ball can also help with rolling out tight areas….especially glutes and shoulders. (Hurts like crazy!)

Once you’ve begun to sweat and warm up, add in some dynamic stretches. Dynamic stretches (a dynamic warm up) continue to warm up the core body temperature, wake up the nervous system, and prepare the body for sport with sport-specific movements. Instead of holding the stretch, you move through it.

Here are some examples of dynamic warm-ups:

-walking high knees —> jogging high knees

-walking butt kicks —> jogging butt kicks

-straight leg forward kicks

-side to side shuffle

-karaoke step

-leg swings

-fire hydrants

-windmill arm swings

Spring sports seem very throwing arm dependent, so PLEASE, if you do any pre-season prep, take care of your throwing arm.

Here’s what that can look like:

-aerobic warm-up

-foam roll (don’t forget to roll out your lats and chest!!)

-tennis ball/lacrosse ball massage (sandwich the ball between your back, shoulder, chest and the wall or floor. Apply pressure and roll in small circles until you feel a knot. Hold the pressure on the knot and breathe for a few seconds)

-band work (anchor band in a door, or around a pole, arm at 90 degrees, holding back in hand, hinge at the shoulder, pull away from anchor point, then switch body to the other side)

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How to Avoid March Madness

March 19, 2019Jeff Pierce, DO Health & Fitness Sports Fitness

Today’s blog will not focus on college basketball, Dick Vitale, or collecting cash for the bracket pool.

What’s the other madness March brings?

Spring Break!

Yep. You know what that means?

Shorts. Tank tops. Bathing suits. GASP!

That gym membership that has been more of a donation situation and less experiential….

That extra dessert because you’re eating your feelings, as we are experiencing “Third Winter.”

Sleeping in instead of working out because dang Daylight Savings threw off your whole schedule.

And here we are. Weeks (Days? Hours?) before SPRING BREAK and you are so not ready.

No need to panic, let’s break it down so you know exactly what to do and what not to do. The last thing you want is to overdo it and get injured and not be able to enjoy the vacation you just paid for!!!

Don’t do this:

-starve yourself

-go the gym every day for double the amount you normally would

-try to PR (set personal records) in the amount you lift, sprinting, distance you run, ride, etc.

-live each day in a panic

-stay up late

-sleep in longer than normal

-procrastinate (with work projects, packing, organizing vacation information/itinerary)

Do this instead:

-eat according to your typical schedule/routine (unless, of course you only eat once/day, in which case, please eat more!)

-drink at least one extra glass of water/day than you are currently (Goal is 8, 8oz glasses/day)

-add another vegetable to your day (Think green. Also think of your plate like a rainbow – lots of color)

-take deep breaths with good posture throughout the day

-be present, thinking and taking care of whatever’s on your plate at the present moment

-give yourself grace as you pack your clothes, especially if you aren’t exactly where you want to be physically

-start winding down earlier at night and put yourself to BED without electronics

-wake up at the same time (or as best you can) in the morning

-try to be generally more active daily – on your feet as opposed to sitting, park farther to get more steps in

-stay with your workout routine – NO NEW THINGS

-plan ahead – small goals each day helps so much

-cut out alcohol and soda

-stop eating by 8pm

Here’s the deal.

Our bodies know when we are stressed. The hormones released are called “stress hormones!” Try your best to chill out. When your body is stressed and you change up your routine, your body might think there’s an actual threat. This is bad because your body will then store up fat, thinking it needs to save it for later in case you’re not feeding it. Yikes, right?

It’s a similar process with your sleep and sleep patterns. Find me a healthy and fit person who gets crappy sleep…..I’ll wait…This is a blog for another day.

Drink-wise, if you cut out alcohol and soda, you can lose a few pounds and more importantly, lose some BLOAT!

Food-wise, if you cut out desserts, eat more veggies, and stop eating by 8 pm, that will help tremendously.

Exercise-wise, if you can be on your feet and moving around much more than you sit, you will be better off.

Most importantly, know when to say “I’ve done all I could. Once this vacation starts, I’m going to be present with my friends and family and not worry about my body.”

And please bring home sunshine and warm weather for those of us staying in Michigan over Spring Break!

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New Year’s Resolution: I Went too Hard…Now, I’m in Pain!

February 11, 2019Jeff Pierce, DO Injury Prevention Sports Fitness

So…it’s February. How are those New Year’s Resolutions going for you?

Perhaps you started STRONG, hitting the gym four times a week.

You screen-shotted a bunch of new workouts your favorite Instagram influencer posted. Finally paid for the hottest new class you’ve been dying to try. You pushed your body because it’s a NEW year and you’re a NEW you….except those nagging injuries from last year didn’t get the message that you weren’t inviting them to join you this year!

Maybe you injured yourself with all the new routines and excitement of the new year?

Common pain spots:

-lower back

-shoulder

-knees

-wrists

-elbows

-Neck

Everyday tasks that are painful:

-Standing up, especially after sleeping

-Washing hair (lifting arms above head)

-Stairs (especially going down)

-Walking, jogging

At first, you pushed through the pain because “No pain, no gain…No excuses…”

And then…The Polar Vortex happened. Definitely too cold to move at all, right?

Followed by the Super Bowl and you were weighed down by all those glorious carbs

Maybe you’ve busted out your foam roller, iced, taken an anti-inflammatory….

But you’re still in pain.

As great as the internet is and New Year’s Resolutions promise to bring new outcomes when your body is sending you a message, it’s best to listen. The internet cannot properly diagnose your pain like a trained doctor can.

This is especially important for an injury lasting consistently for six weeks. Sharp shooting pain is not normal and should not be ignored!

Here’s a better New Year’s Resolution: listen to your body and get thyself to a medical professional in the appropriate time so you can understand what’s going on, take steps towards rehabilitation so you can FEEL BETTER!

Just because you suffer an injury does not automatically mean you need surgery or that it will be a crazy expensive situation.

One thing is for sure: a nagging injury CAN lead to more complications if not treated. Our bodies are intricately made. Muscles rely on each other. When one part of the body goes down, other parts take over to help out. It’s better to address the injury sooner than later so it’s a positive chain reaction, not a negative one.

We only get one body. Take care of it. Don’t put off appointments.

Contact the physicians here at Michigan Sports and Spine to check out that nagging injury or unfortunate New Year’s Resolution injury.

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Setting S.M.A.R.T. Goals for your New Year’s Resolution

December 31, 2018Jeff Pierce, DO Health & Fitness Sports Fitness

We’ve all made bold New Year’s Resolutions before. It’s easy to have the best intentions and want to make drastic changes. However, it’s statistically proven that nearly 80% of resolutions fail by February. That’s why we wanted to give you our step-by-step guide to accomplishing your New Year’s Resolution.

First, we need to be S.M.A.R.T.

Specific

Measurable

Attainable

Relevant

Time-bound

For the purpose of this blog and since we’re a sports medicine office, let’s say our resolution is to lose weight in the new year. Let’s go step-by-step to create a plan to accomplish your goal.

Specific :

Okay, as of now our goal is to lose some weight. Let’s get specific. In order to get specific, you must understand your body type and your desired goal. It’s best to consult a doctor to fully understand your goals. An analysis of your BMI is a good way to start to understand your desired weight.

Visit WebMD BMI Calculator to calculate your own. Keep in mind that people of a muscular build tend to have a higher BMI and may not be overweight or obese. You may be able to reduce your risk for disease or reduce dependence on medications if you slim down to a specific goal weight or BMI.

Now that you have a grip on your current weight situation let’s adjust our goal to a specific amount.

“Updated Resolution”- Lose 20 pounds.

Measurable:

To track your progress during the weight loss resolution, the goal you set needs to be measurable. Luckily weight loss is something that is easy to measure. Define how you will measure your success as you move through your journey. For example, some dieters may choose to monitor their BMI. Others might choose a specific number on the scale or a dress/pants size that they’d like to fit into.

People who have access to body composition tools may choose to monitor body fat percent. Each of these is a different way to measure changes to your body’s size. Be specific about which measurement you will use.

“Updated Resolution” I have a body fat percentage reader in my scale, I don’t want to just track weight loss as I may gain muscle. I’d like to monitor my body fat percentage.

I weigh 200 pounds and would like to lose 20 pounds of fat. My current body fat percentage is 25% that means I have 50 pounds of fat. If I lose 20 pounds of fat I would still have 30 pounds and my new body fat percentage at my new weight would be 16%.

Attainable:

You’ve done the math and now the number you’ve picked seems a bit optimistic. Weight loss isn’t about losing extreme amounts of weight in a short period of time. The TV shows like “The Biggest Loser” don’t necessarily teach the best habits and the contestant are under professional supervision. You still have a life to live, and most likely have to work. Don’t over extend yourself.

This is the part of the resolution that we feel to be the most important. Set a goal you know you can maintain and someday attain. If it’s too difficult to accomplish, you won’t.

“Updated Resolution” Change goal body fat percentage to 18%.

Relevant:

Make sure this goal fits in with your life and your motivation needs to be defined. Write down why this goal is important. It can be as simple as you don’t want to buy new clothes or it can be more serious such as wanting to be healthy for your family. There is something triggered in our brains when we write down a goal.

By writing the goal down you give yourself a defense against your temptation to quit. Setting up systems and following through keep you on track to accomplish your resolution.

This is the part of the resolution that we feel to be the most important. Set a goal you know you can maintain and someday attain. If it’s too difficult to accomplish, you won’t.

“Updated Resolution” Change goal body fat percentage to 18%.

Time-Bound:

Give yourself check-in times either weekly or monthly. It’s okay to update and modify your goals when you check in. Make sure that your goals are safe. You should not expect your body to lose more than 1-2 pounds a week. Meaning that 4-8 pounds a month is reasonable. If your goal is nearly 20 pounds make sure your timeframe is at least 4 months long.

“Updated Resolution” After the first month I dropped 1.5% to 23.5%, my goal is 18%, therefore, I will extend the duration of my goal to 5 months.

Even though S.M.A.R.T goal setting is a critical step in your weight loss journey, it is not the only step in your weight loss process. Once your goal is in place, you need to choose a diet and put your plan into action to start losing weight. Find a diet that works best for you and you to start a program at home. Contact the doctors here at Michigan Sports and Spine to set-up a program that is best for you and your goals.

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When is it Time to Get that Injury Checked-Out?

December 19, 2018Jeff Pierce, DO Injury Prevention Sports Fitness

Whether it’s a tight lower back, clicking knee, tender wrist or a stiff neck, we’ve all had injuries that linger. We don’t get them checked out right away because we hope they’ll just get better on their own. While this is the case for some injuries, there are quite a few others that require treatment in order to fully recover and to relieve pain.

This week’s blog will provide some insight as to when to get the lingering injury checked out.

Worker fallen down while carrying cardboard boxes

2-Week Rule

When it comes to an injury, it’s important to understand what your body is telling you. Pain is a strong indication of just how injured you are. Some injuries do not produce sharp stinging pain that would typically send someone directly to the ER. Some injuries produce a mild, lingering yet nagging pain. For these types of injuries, our doctors and therapists use the 2-week rule.

The 2-week rule states that if you have a mild injury that does not seem to show any improvement over the course of 2 weeks, it’s important to get it evaluated. Injuries such as wrist or ankle tenderness, dull knee pain, lower back stiffness, or a limited range of motion of your shoulder or neck should all be evaluated if they don’t seem to improve over 2 weeks.

The reason for this is a simple muscle strain can cause pain, but will typically heal within the two week period. However, if something like a muscle tear or joint or ligament damage has occurred, a different approach for complete healing is required.

Treating a lingering injury starts with a thorough evaluation of the injury. After analysis, a course of treatment/therapy is prescribed. A correct diagnosis is essential for the exact treatment of an injury, which is why our team performs a comprehensive physical exam along with imaging when necessary such as X-rays, MRI, CT Scan and Musculoskeletal Ultrasound. We also perform Electromyography testing (EMG’s) which is a diagnostic tool for testing the nerve pathways of the upper and lower extremities.

The Musculoskeletal Ultrasound is a revolutionary real-time ultrasound of your muscles, ligaments, and tendons used to diagnose sprains strains and tears using sound waves that are safe, non-invasive and without radiation.

Our physicians and therapists have decades of experience and understanding of the ever-evolving therapy treatments and the use of cutting-edge medicine such as stem-cell therapy or Platelet Rich Plasma (PRP) (injections that promote enhanced healing).

Pain Limiting Sleep

Another tell-tale sign of an injury that requires further attention is if the injury prevents or interrupts sleep. If the small movements you make while repositioning during sleep cause such sharp pain that it wakes you up, it’s a clear indication you need to get that injury checked out.

The worst case situation is that something severe has happened and you can make your injury worse by moving in your sleep. The injury may need to be immobilized, or the area locally numbed in order to get a full night’s rest.

It’s also important to consider that after your body has been through a trauma, it needs rest in order to heal. If your injury is preventing complete rest, it’s slowing down its own healing.

Pain, Burning, Tingling, Numbness in Your Extremities

Your body’s nervous system is an ultra-complex system of extremely thin nerves that transmit electric signals to your muscles. If an injury has pinched one of these nerves, the symptoms won’t just be felt where the pinch happens, they will radiate in the direction that the nerve travels. These symptoms include feeling numb, pain, burning, or tingling.

It doesn’t just need to be a pinched nerve for us to feel any of these conditions. In fact, there are a number of conditions that can cause numbness, pain, burning, or tingling known as Chronic Paresthesia.

According to WebMD, here is a list of the causes of Chronic Paresthesia.

An injury or accident that caused nerve damage
A stroke or mini-stroke — when blood flow to your brain is cut off and causes damage
Multiple sclerosis — a disease of the central nervous system that affects the way your body feels
Diabetes — a blood sugar disorder that can damage your nerves over time
A pinched nerve (often in your neck, shoulder, or arm) from injury or overuse
Sciatica — pressure on the sciatic nerve (which goes from your lower pelvis to your buttocks and legs), a common problem during pregnancy that typically causes numbness and pain in your back or legs
Carpal tunnel syndrome — when the small tunnel that goes from your wrist to your lower palm gets too narrow and causes pain and numbness in your forearm, wrist, hand, and fingers
Lack of some vitamins, especially low levels of vitamin B12, which is important for nerve health
Alcohol abuse
Certain medications — such as some types of chemotherapy that cause nerve irritation or damage as well as some antibiotics, HIV, and anti-seizure medications

Next Step?

If you or someone you know has experienced any of these three conditions that we listed it’s best to consult a doctor with a specialization in sports medicine. The doctors at Michigan Sports & Spine are experts in diagnostics who strive to accurately diagnose the cause of pain and, most importantly, prescribe a treatment plan designed for complete recovery while avoiding major surgery and the use of narcotics.

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Holiday Gift Guide – 4 BEST Gifts for Injury Recovery

December 13, 2018Jeff Pierce, DO Injury Prevention Sports Fitness

As we roll through this holiday season our therapists wanted to give you their inside tips to the four best gifts to give someone who is recovering from an injury! These are the preferred items that our great doctors and therapists recommend to their clients in order to continue the progress of their recovery in between their therapy sessions.

With each recommendation, we’ve included a link to purchase the product in time for the holiday.

Without further ado…here are our recommendations.

The Theracane

This great product is designed to allow you to give yourself an effective massage. This simple yet effective self-massager makes it easy for you to apply deep compression directly to hard, knotted trigger points, wherever they are. It breaks up tension in the hardest to reach muscles. Pressure applied helps to maximize the flow of oxygenated blood to the muscles.

There are a ton of configurations in which you can use the Theracane to provide relief. The Thereacane website has a great diagram to show you how to properly treat nearly every muscle in your body. You can view it here: www.theracane.com/exercises.htm.

This would make the perfect gift for the person you know who is constantly in muscle pain and is always requesting a message. The Theracane can be purchased in our office or here: Theracane Amazon

PhysioBall

Not all exercise balls are created equal and if you’ve ever experienced one that popped or deflated on you, you will agree. When we put our body weight onto an exercise ball, we’re taking a risk and potentially can get hurt worse if the exercise ball fails.

Our therapists swear by the Physioball brand of exercise balls. They’re available anywhere from 85cm up to 120cm and are made with an extremely high-quality rubber compound that is resistant to tears, and punctures.

Using an exercise ball as part of your injury recovery treatment plan is a great way to increase your core strength. When we add an element of balance to an exercise, it activates more muscles than isolation exercises and makes for a more complete workout.

This exercise ball would be the perfect gift for the person you know who wants to stay on track with the New Year’s resolution or for the athlete who’d like to get back on top of their game. The PhysioBall can be purchased in our office or here: PhysioBall on Amazon

Foam Roller

The foam roller has revolutionized the way that we self-treat. The technical term for using a foam roller is self-myofascial release and at first, it hurts but that’s how you know it’s working.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

Releasing trigger points helps to reestablish proper movement patterns and pain-free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.

Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning as if nothing was ever wrong.

The Foam Roller would make the perfect gift for the athlete who you know that likes to push it in the gym. Using the Foam Roller on sore, achy muscles is a great way to aid a faster stronger recovery. The Foam Roller can be purchased in our office or here: Foam Roller on Amazon

Biofreeze

Biofreeze is a pain reliever that is meant to be applied directly to the affected area. Our doctors use it as part of a massage or as an analgesic topical for pain relief. It provides temporary pain relief quickly and effectively.

Chiropractors, physical therapists, massage therapists, podiatrists, and athletic trainers use Biofreeze to provide immediate relief from many common conditions such as arthritis and other causes of muscle and joint pain.

Biofreeze applies easily and penetrates quickly to relieve aches and pains related to sore muscles and joints, sprains, strains and bruises and can be applied to body parts such as the hand, wrist, elbow, foot, ankle, knee, hip, back, neck and shoulders.

This legendary pain relief formula is clinical research-proven, fast acting and long lasting. It would make the perfect gift for the arthritis sufferer that you know. It can be purchased in our office or here: Biofreeze on Amazon

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