Get Up and Get Moving!

How Movement and Stretching Can Transform Your Health.

By Dr. Jon Thomas

Image courtesy of pexels.com

Improving your health can sometimes be a lot like Mark Twain’s quote regarding the weather.  Everyone talks about it. But nobody seems to do anything about it.  That’s literally what it takes to improve your health: Action, not words.  While Big Pharma wants you to believe that they have a pill that can cure most anything that ails you, if you really want to lead a healthier, happier life, you can’t get there by being a couch potato.

That being said, when it comes to choosing the right kind of exercise, there is no magic pill for that either.  What I mean by that, is the kind of physical activities that work well in your twenties, can put you on the disabled list if you are in your fifties and sixties.  In fact, trying to keep up with the younger generation is one of the quickest ways to wind up seeing a chiropractor.

How to stick with New Year’s Resolution to lose weight and get fit.

By Dr. Jon Thomas, DC, Board Certified Chiropractic Physician

Courtesy of Public Domain Pictures

Happy New Year! If you made a New Year’s resolution to lose weight and to become more fit, you are not alone. Making a resolution is the easy part. The big question in January is whether you will stick with it. Waking up on New Year’s Day and realizing that there’s a price to pay for whatever unfortunate excesses may have happened the night before, or throughout the holiday season, is the hard part.

Fortunately, help is available. Joining a fitness club or signing up for a weight loss program are relatively easy. Lots of people do it in January and it works for some of them. However, to achieve your goals, it’s important to find the right fit.

Bob lost over 40 pounds in 40 days with NutriMost at Vibrant Life.

By Dr. Jon Thomas, DC, PSc.D, Board Certified Chiropractic Physician.

Courtesy of Vibrant Life Health Center

When it comes to health and fitness, everybody has a different set of challenges. At Vibrant Life we meet people where they are at with programs that address their specific needs. We assess all of the issues patients are facing and then put together our programs for them.

We help people to attain the levels of health that they’ve been dreaming of. Bob lost a lot of weight and he’s continuing to work toward his fitness goals. He recently appeared on a Life in Balance segment with me on First Coast Living.

“I had a co-worker who told me that NutriMost really worked for him,” Bob said. “I was an electronics technician in the Navy. When I checked into NutriMost and I heard about the resonant frequencies used in the program, that appealed to my technical background. The personal contact in the program is one of the keys. Checking in every day helped me to stay accountable.

“Dr. Thomas is an amazing encourager. His responses always encouraged me to stick with it. I’m trying to get back to the same weight I was when I retired from the Navy over 20 years ago. I lost 40 pounds in 40 days while I was on NutriMost. My total weight loss so far is 56 pounds, and my goal is to lose a total of 80 pounds. My wife is very happy, and several of my co-workers are now looking to start on the program.”

15 patients have lost 580 pounds in 20 to 40 days on NutriMost in the past few months.

The NutriMost program shows people why they’ve been having trouble transforming their bodies the way they want to. As people go through the program they realize that wellness is so much more than a number on a scale.

Obesity is a very serious problem and health experts are now predicting that we’re going to see shorter life spans because of it. We’ve got to make changes. NutriMost educates patients about the changes they need to make and then enables and empowers them to make those changes.

We partner with our patients and walk through this process with them. At the end of 20 days or 40 days, people are lighter and many are off some, or all, of their medications. Just as importantly, they have the strategies and the tools they need to continue toward their wellness objectives.

One thing I hear over and over from patients like Bob is that the personal contact has an enormous impact on how they do with the program. They know that when they face a particular challenge, they can get an answer very quickly. Not in a day, or two, or in four hours. They can frequently get an answer to their questions in less than an hour.

I believe that keeping in close touch with patients communicates to them that I care about how they’re doing. Patients find that highly motivating. I’m very motivated by seeing patients succeed. That’s truly a win-win!

By the time people finish a cycle on NutriMost, they have the knowledge and the tools they need moving forward. They also know that there’s a place they can always go back to for answers to any questions they may have.

Life in Balance Tip: Do the right types of diet and exercise for your body type.

Wondering what kind of exercise to do? Although many people don’t realize it, different activities work better for different body types. Think about that. An exercise program that works well for one person might not work for someone with a different body type. There are mainly three body types: Ectomorph, Endomorph, and Mesomorph.

Ectomorphs usually have a fast metabolism and they have trouble gaining muscle mass. Since one of the goals of an ectomorph should be to gain weight, bodybuilding for ectomorphs should address that need. Cardio exercises which burn calories should be kept to a minimum. Ectomorph should consume lots of calories from complex carbohydrates. This will help them with anabolic weight gain.

Endomorphs are the opposite of ectomorphs. Endomorphs have slower metabolisms which store extra calories. Endomorphs gain weight easily and they struggle to lose body fat. The main goal for endomorphs is to burn body fat. Exercises for endomorphs should include several cardio sessions each week. Weight training should be done at a fast pace with lots of repetitions. Diet is especially important for endomorphs. In order to lose weight, they must burn more calories each day than they consume. The best diets for endomorphs are high in protein and moderate in fat and complex carbohydrates. They should avoid snacks.

Mesomorphs usually have a genetic advantage which helps them to build lean muscle mass. Mesomorphs frequently look athletic without really training. They benefit from nearly any training regimen. Mesomorphs do well with alternating exercise programs.

Three keys to exercise that produces positive results.

Courtesy of Vibrant Life Health Center

Never lose sight of your goals. The brain works best when it is focused on a specific target. The more focused a person is, the more likely he or she is to succeed. Take time to identify exactly what your objectives are. Do you want to gain muscle, to lose body fat or both? Identifying your fitness destination is a big step toward getting there.

Balance diet with exercise. Whether your goal is to add muscle or burn fat, exercise and diet work best together. A low-calorie diet will help you to lose body fat, but it won’t help you to build muscle mass. To achieve your goals, you need a diet which complements your exercise regimen.

Customize your exercise program. Whether your wellness goals include burning fat or building muscle, make adjustments to your diet and exercise program. As you find what works for you and what doesn’t, make adjustments to your diet and exercise. Tweaking things once in a while will help you to develop an integrated program which will help you to achieve your objectives.

To find out more about body types and exercise, check out these related articles.

What Is Your Body Type? Take Our Test!

How can you design a workout according to your body type?

How to exercise right for your body type

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This article features a weight loss testimony from Bob, who lost 40 pounds in 40 days. I’ve also discussed how exercise and diet work together for the three main body types.

If you have a comment about this article, please leave it in the comments section below. If you know of someone who might benefit from the information in this blog, please share it with your friends and colleagues, and also on social media.

The Google Plus button and other social media sharing buttons are below.

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. This includes nutrition, chiropractic care, and fitness. If you need to consult with a chiropractor about your neck, back, or any other health concern, please contact our office to set up an appointment.

Courtesy of
Vibrant Life Health Center

Dr. Jon Thomas is a Board Certified Chiropractic Physician. His practice, The Vibrant Life Health Center, is located in the Mandarin section of Jacksonville. His interest in health and fitness started early, and his athletic pursuits have included BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weightlifting, and Martial Arts. After studying and learning from some of the top health experts throughout the world, Dr. Thomas dedicated his life to helping people of all ages to transform their lives. The objective for each patient is to initiate the body’s healing and to work progressively toward a body that functions optimally. Dr. Thomas is seen regularly on TV on First Coast Living, where he discusses the transformations of his patients. He also speaks at events throughout the community and writes informative articles to improve the health of residents throughout Jacksonville.

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Life in Balance: Taking Health to the Next Level

By Dr. Jon Thomas, DC, PSc.D, Board Certified Chiropractic Physician.

Courtesy of Vibrant Life

Many people’s lives have been transformed over the years at Vibrant Life Health Center. We’ve had Chiropractic patients come to us with chronic pain and musculoskeletal issues that have been resolved. The transformations they’ve experienced have enabled them to return to doing things that they thought they might never be able to do again. 

We’ve had patients who had serious weight problems, problems with their metabolism, and things that just weren’t working properly in their bodies.  People want to know how they can get to the next level. At Vibrant Life, we’re going to help them to do exactly that. We call it Life in Balance, and it’s a comprehensive approach to optimized health, fitness, and wellness.

Courtesy of
Vibrant Life

Life in Balance will incorporate wellness Chiropractic. Lots of people associate chiropractic with getting well after an injury of some sort, and chiropractic is certainly great for that. The thing many people don’t realize is that Chiropractic is also good for staying well and for keeping the nervous system functioning optimally. As I’ve mentioned in previous blog posts, everything in the body is connected to the spine. Spine health is crucial for living a truly healthy life. 

The program will also encompass nutritional guidance so people won’t have to guess about what supplement to take and when or how to take it. With blood-based micro - macro nutrient testing, we’re going to show people what their bodies are truly deficient in and what is optimal. People are going to have an exact plan on what supplements they should be taking in order to address their specific deficiencies based on testing and then also re-testing post protocol to verify that the needs have been fully addressed. 

Another misunderstood and misused concept in health planning is detoxification steps. There are many methods related to detoxification but many are actually not effective, not safe, and confusing. The protocols in Life in Balance come from some of the longest used methods in history. Not only will you have the steps laid out for you, you will have a specific order by organ and when to cycle on and off the detoxification protocols. This will ensure that your body will get maximum benefit!

Courtesy of Wikimedia

Foods are also pivotal to health and wellness. With Life in Balance a food plan is developed using biofeedback to ensure cellular coherence with the foods you consume. This plan is comprehensive and lists good foods, avoidance foods, and a buffer in between. Within this plan you're not guessing…you know that you know that your food plan matches your body's needs.

Fitness is another key component for Life in Balance. Someone might want to get to the point where he or she can walk a mile at a good pace without huffing and puffing. Someone else might want to gain muscle mass and get the six-pack abs they had in their 20s back. Either way, we’re going to help participants reach their fitness objectives. 

Courtesy of U.S. Navy

Life in Balance is not a one-size-fits-all program. It’s comprehensive and tailored to the individual. A supplement that works well for one person might not work at all for someone else. There are reasons for that. Everybody is different and everybody has their own unique needs. We’ll be using the best technologies and time-tested methodologies to develop an individualized program for each participant.

This is an in depth approach to optimal health. We’re going to look at everything going on in a person’s body and we’re going to address every challenge that might keep a person from reaching his or her goals. We want to give our patients much more than one or two pieces to the health and fitness puzzle. We want to give them all the pieces and then help them fit those pieces together so they can experience true transformation and start living the lives they’ve always wanted to live. 

How my daughter, Avery, got her hair back: A personal Life in Balance testimony from Dr. Thomas

According to WebMD, alopecia areata is a type of hair loss that occurs when your immune system mistakenly attacks hair follicles, which is where hair growth begins. The damage to the follicle is usually not permanent. Experts do not know why the immune system attacks the follicles. Alopecia areata is most common in people younger than 20, but children and adults of any age may be affected. Women and men are affected equally.

My daughter, Avery, was diagnosed with alopecia at 5 years old. Tracy and I took Avery to several medical Doctors. They told us that she had an auto-immune disease, and there was nothing that could be done about it. Avery was told she would never have hair again. That news was devastating! Most people consider hair an important part of their personal appearance. It’s especially important to young women in our culture. 

A friend recommended that we take Avery to a Naturopathic doctor who thought outside the box.  He tested Avery’s blood, urine, and saliva. After evaluating the results, he determined that Avery’s body was not producing HCL and her stomach PH level was an 8 when it should have been a 2. Based on that information, which traditional medical doctors had not considered, we made some changes. Today Avery is thirteen years old and she has a beautiful head of hair. That creates a whole other problem for a father, but I think I’ll be able to cope.

Traditional medicine does not have the answers to every health challenge. Sometimes, people need do their own research and seek out a practitioner who thinks outside the traditional medicine box. With Life in Balance, when patients have a problem for which there doesn’t seem to be a solution, we’re going to consider all the options, including some that may be considered outside the box. 

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In this article, I have discussed Life in Balance, our comprehensive new approach to health, wellness, and fitness, which is being offered by the Vibrant Life Health Center. Life in Balance addresses chiropractic fitness, nutrition and weight loss, fitness and exercise, and much more. The program is tailored to each participant to help them achieve their health and wellness objectives. 

If you have a comment about this article, please leave it in the comments section below. If you know of someone who might benefit from the information in this blog, please share it with your friends, colleagues, and on social media.

The Google Plus button and other social media sharing buttons are below.

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. This includes nutrition, chiropractic care, and fitness. If you need to consult with a chiropractor about your neck, back, or any other health concern, please contact our office to set up an appointment.

Courtesy of Vibrant Life

Dr. Jon Thomas is a Board Certified Chiropractic Physician. His practice, The Vibrant Life Health Center, is located in the Mandarin section of Jacksonville. His interest in health and fitness started early, and his athletic pursuits have included BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weightlifting, and Martial Arts. After studying and learning from some of the top health experts throughout the world, Dr. Thomas dedicated his life to helping people of all ages to transform their lives. The objective for each patient is to initiate the body’s healing and to work progressively toward a body that functions optimally. Dr. Thomas is seen regularly on TV on First Coast Living, where he discusses the transformations of his patients. He also speaks at events throughout the community and writes informative articles to improve the health of residents throughout Jacksonville.

When Good Exercise Goes Bad, Part 2

Common Sports Injuries and How To Avoid Them

By  Dr. Jon Thomas D.C PSc.D, Board Certified Chiropractic Physician.

Courtesy Pixabay

As I mentioned in my previous blog post, exercise is generally a healthy activity. However, if exercises aren’t done correctly, injuries can result. Overuse and strain cause the most common sports related injuries. Repetitive activity can cause wear and tear on the ankles, knees, shoulders, and elbows.

In my previous post, I mentioned some of the most common injuries related to exercise and provided tips on how to avoid them. Running causes more injuries than any other exercise. Other common exercises that can cause injuries include biking, dance (including high impact aerobics), tennis, basketball, gymnastics, football, soccer, and skating.

Here are a few more common injuries related to exercise.

Shin Splints

Shin splints are pains in the muscles near the shins. Running is the most frequent cause of shin splints. Shin splints are also common for people who spend long periods of time on their feet, such as dancers, athletes, and soldiers. Shin splints are most commonly caused by running and jumping on hard surfaces. People who are unaccustomed to rigorous exercise can suffer from shin splints. People who routinely exercise may also experience shin splints when they switch shoes, run on harder surfaces, or increase the intensity of their workout.

Courtesy Wikimedia

The muscle responsible for raising the arch of the foot attaches to the shin bone on the inner side of the middle third of the shin. The foot arch collapses with each foot strike, pulling on the tendon that comes from this muscle. When this happens repetitively, the arch pulls muscle fiber from the shin bone. There is bleeding around the lining of the bone accompanied by pain.

The key to preventing shin splints is good arch support to prop up the foot and prevent excessive pull on the tendons. It’s very important to have good shoes and to warm up before exercising. Pay particular attention to stretching the calf muscles. Running on a surface softer than asphalt, like grass or cross country running trails, can help to prevent shin splints.

Achilles Tendonitis

The Achilles heel tendon is the largest tendon in the body. It is located in the back of the ankle. Achilles tendonitis is an inflammation of this tendon. Frequent jumping in basketball or volleyball can cause this form of tendonitis. The pain from a torn Achilles tendon can feel like a gunshot in the leg.

When Achilles Tendonitis occurs, the first step to healing is to minimize physical activity and strenuous exercise until it feels better. Icing the affected tendon several times a day can provide relief. When a person with Achilles tendonitis begins to feel better, he or she can slowly return to gently stretching the tendon. Then the person can progressively return to normal exercise. 

Foot Arch Pain

Courtesy Wikimedia

The plantar fascia is an elastic covering on the sole of the foot. It is a shock-absorbing pad which holds up the arch. When it becomes inflamed, the condition is called plantar fasciitis. It causes a dull ache along the length of the arch.

Plantar fasciitis is due to over-stretching or partially tearing the arch pad. People with rigid and high arches experience this condition most frequently. When they put weight on their feet or push off for the next stride, they feel pain. The pain can be particularly intense upon arising in the morning or after sitting for a period of time.

Good arch support prevents the arch from collapsing and the plantar fascia from stretching. Arch supports can even be placed in slippers and worn as soon as a person rises in the morning. Going barefoot without support can stretch the plantar fascia in just a few steps. Arch supports can relieve the pain of plantar fasciitis within a few days.

Maintaining a healthy weight, doing warm-up exercises, and good arch support are the keys to avoiding foot injuries. If there is an injury, low impact exercises are best while the foot is recovering. It’s important to give the foot arch adequate time to heal before returning to strenuous exercise.

Stress Fractures

Stress fractures are tiny hairline fractures or cracks that occur in weight-bearing bones, like the femur and tibia. This type of injury can occur after intense and prolonged exercise. The best way to avoid stress fractures is to wear well-made athletic shoes that fit properly and provide effective support and cushioning. Rather than doing too much exercise too fast, gradually increasing the intensity of workouts will help to avoid excessive stress on the bones.

Rotator Cuff

Rotator cuff muscles hold the shoulder together and enable the shoulder to move with precision. These shoulder muscles are called supraspinatus, infraspinatus, subscapularis, and teres minor. Shoulders have shallow sockets and lack ligament strength. Weakness in the rotator cuff muscles enables the head of the shoulder to slide around in the joint.

Sports like softball, tennis, volleyball, swimming, and weight lifting require arm motions above the head. Tennis players may feel this pain when they serve or hit an overhead smash. Golfers may feel it in the backswing and/or follow-through. When the shoulder joint and rotator cuff are stressed from these motions, the rotator cuff muscles stretch out. They become inflamed and cause joint pain.

When shoulder joint pain lasts longer than a few days, a program of range-of-motion exercises can help strengthen the rotator cuff muscles. Strengthening these muscles helps hold the shoulder firmly in place. The head will have less of a tendency to slip out of the socket and the tendons will no longer become inflamed. Treatment for rotator cuff injuries can include physical therapy, ultrasound, moist heat and electrical muscle stimulation. 

Avoiding Injuries

The best ways to avoid sports related injuries are to stay in shape, maintain a healthy weight, and avoid activities that might cause injuries. Staying in shape keeps your body stronger and flexible. Maintaining a healthy body weight prevents excessive stress on knees and ankles. Some hazards are associated with physical activity, but being careful keeps the risk to a minimum.

Chiropractic care is important for athletes of all levels. Concentrating on joint alignment and motion is one of the keys to reducing injuries and reducing recovery times from workouts. Chiropractors are able to address issues throughout the body. This includes the extremities like arms and legs.

Proper equipment is also very important for avoiding injuries. Make sure that the gear you use is in good working order. If you have any doubts about your gear, take it to an expert and they will review and suggest any necessary improvements.

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In this article, I have discussed common sports injuries and how to avoid them. The injuries I’ve included in this post are shin splints, Achilles tendonitis, foot arch pain, stress fractures, and rotator cuff injuries. I’ve included suggestions on how to avoid injuries and how to treat some of them when they occur.

If you know of someone who might benefit from the information in this blog, please pass it along to him or her. If you have a comment about this article, please leave it in the comments section.

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. This includes nutrition, chiropractic care, and fitness. If you’re suffering from a sports related injury or if you need to consult with a chiropractor about your exercise regimen, please contact our office to set up an appointment. 

Dr. Jon Thomas is a Board Certified Chiropractic Physician, his interest in health started at an early age resulting from an athletic life, including BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After learning from top health experts in the world, Dr. Thomas’s life is dedicated to reaching people of all ages to begin their life transformation. The goal is to start the body healing resulting in a body that is functioning at its optimal.  In addition to serving his community in his Mandarin Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking about his patient’s transformations, speaking at events throughout the community, and writing articles to re-shape the health of the Jacksonville Community.

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When Good Exercise Goes Bad, Part 1

Common Sports Injuries and How To Avoid Them

By  Dr. Jon Thomas D.C PSc.D, Board Certified Chiropractic Physician.

Courtesy Wikimedia

Exercise is generally a healthy activity. However, if exercises aren’t done correctly, injuries can result. The most common sports related injuries are due to overuse and strain. Excessive wear and tear on the body, particularly on areas subjected to repetitive activity such as the ankle, knee, shoulder, and elbow joints can strain those parts of the body. 

Running leads to injuries more than any other form of exercise. Biking, dance (including high impact aerobics), tennis, basketball, gymnastics, football, soccer, and skating also lead to substantial numbers of injuries. Here are some of the most common injuries related to exercise and tips on how to avoid them.

Muscle Pulls

Courtesy Wikiimedia

Strained and pulled muscles result from overexertion or excessive extension of a muscle. When a sudden, severe force is applied, the fibers in a muscle may be stretched beyond their capacity. This can happen during exercise or any other strenuous activity. Muscles that are commonly strained include the groin, rotator cuff, hamstring, calf, and knee muscles.

Warm up exercises before strenuous activities can reduce the likelihood of pulling muscles. People sometimes exercise too hard and too fast before their bodies have had an opportunity to warm up.  Even when you warm up and stretch, you may pull a muscle from strain, a slip, or overuse. Stretching after you exercise is important as it brings new blood flow into muscles and helps to remove toxins and lactic acid from the muscles.

Ice can be used to relax a pulled muscle and relieve spasms. When the injured muscle can be stretched as far as the healthy one on the other side of the body without causing pain, it is safe to return to exercising.

Neck Strain

Courtesy Wikimedia

Tennis players sometimes experience neck strain from looking up repetitively to serve. Cyclists and mountain bike riders may also experience neck strain and stiffness from long rides in an awkward position. The pain can make it difficult to move the neck normally.

As with pulled muscles, ice can relieve the discomfort of neck stiffness. Slow and gentle stretching of the neck from side to side and forward and backward can also bring relief. Stretching exercises can also be used to strengthen the neck and improve flexibility.

Lower Back

Lower back injuries can come from heavy lifting, from twisting awkwardly, or from engaging in activities that a person is not accustomed to. Overexerting the back can pull or tear fibers and tendons. This can lead to spasms and cause backaches. Fortunately, many backaches heal up and go away within a few weeks, with or without treatment.

For treatment of serious back injuries, an appointment with a chiropractor is recommended. He or she will be able to diagnose the injury and provide appropriate treatment. A chiropractor can also recommend safe and effective exercises for people with back conditions. Core exercises which strengthen the back and abdominal muscles can increase flexibility and help to prevent back injuries.

Ankle Sprains

Ankle sprains are very common for all sorts of athletes. Sprains involve stretching the ligaments in your ankle. A sprain can come from landing on your foot at an odd angle or with too much force. Walking, running, or playing on uneven surfaces in any physical activity can put you at risk for a sprain. Sports that require sudden changes in direction like football, soccer, and basketball have high incidences of ankle sprains.

The pain can be mild to severe and there may be swelling, bruising, and difficulty in moving the ankle. Minor to moderate ankle sprains normally heal on their own with time. It could take four weeks or more to heal from an ankle sprain. When recuperating from an ankle sprain, it’s a good idea to rest the ankle and apply ice to it.

Eventually, stretching can be done to help the healing. Until the ankle is completely healed, it’s not a good idea to return to strenuous physical activity. If you start pushing yourself before your ankle is healed, you can re-injure the ankle.

There are several things a person can do to minimize the risk of ankle sprains. Stretching and using shoes that fit well can help. Also, it’s important to avoid walking or running on uneven surfaces as much as possible. If you have had an ankle sprain in the past, you might consider precautions like taping up your ankle or using a brace.

Runner's Knee

Runner’s Knee is the most common cause of knee pain. The kneecap normally moves up or down in a groove as the knee flexes or straightens out. When the kneecap is not aligned correctly, it causes pain. This can cause the cartilage around the knee to wear out. Fluid can build up and cause swelling in the knee.

Treatment of knee injuries can include stretching the quadriceps and soft tissue massage on the quadriceps muscle. Exercising to strengthen the quadriceps muscle can help to prevent further knee injuries. Isometric exercises which contract and relax the muscle are a good way to start.

Tennis Elbow - Tendonitis

Tennis elbow is an inflammation of the muscles and tendons of the forearm. It is most often seen among tennis players, golfers, baseball pitchers, and weight lifters. The arm motions required in those sports are somewhat unnatural. When the muscles and tendons are overused, the muscles can become inflamed. 

Surprisingly, changes in footwork can help people who play tennis to reduce the risk of Tennis Elbow. Good footwork can put the player in the proper position to hit with his or her full weight behind the ball. Good footwork takes the stress off the elbow during a tennis stroke and follow through. Golfers can also reduce the likelihood of elbow problems by improving their stroke.

Exercises including wrist curls and squeezing a soft rubber ball can strengthen the forearm muscles and reduce the risk of getting Tennis Elbow.

Avoiding Injuries

One of the best ways to avoid sports related injuries is to stay in shape, maintain a healthy weight, and avoid activities that might cause injuries. Staying in shape will keep your body stronger and more flexible. Maintaining a healthy body weight will prevent excessive stress on your knees and ankles. Some hazards are associated with physical activity, but being careful will keep the risk to a minimum.

Chiropractic care is also an important factor for athletes of all levels, concentrating on joint alignment and motion is key to reduce injuries, reduce recovery times from workouts, and aid in proper development during training sessions. Chiropractors are able to address issues throughout the body including the extremities like arms and legs.

Using the proper equipment is also very important to reduce injuries as well. Make sure that when exercising the gear you use is in good working order and shows within usable wear markings. If you question the gear, take it to an expert and they will review and suggest any needed improvements.

In this article, I have discussed common sports injuries and how to avoid them. These include pulled muscles, neck strain, lower back injuries, tendonitis, runner's knee, and ankle injuries.

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. If you have a comment about this article, please leave it in the comments section of this blog.

Dr. Jon Thomas is a Board Certified Chiropractic Physician, his interest in health started at an early age resulting from an athletic life, including BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After learning from top health experts in the world, Dr. Thomas’s life is dedicated to reaching people of all ages to begin their life transformation. The goal is to start the body healing resulting in a body that is functioning at its optimal.  In addition to serving his community in his Mandarin Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking about his patient’s transformations, speaking at events throughout the community, and writing articles to re-shape the health of the Jacksonville Community.

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My Aching Back

By  Dr. Jon Thomas D.C PSc.D, Board Certified Chiropractic Physician.

Back pain is very common. Most people experience it at some point in their lives. Pain in the lower back is the most frequent cause of disability on the job. Fortunately, stretching and exercise can play a big part in finding relief and setting the stage to prevent future occurrences. In fact recent research indicates that stretching can reduce the likeliness of injury by 3 times! If you suffer from lower back pain, regular exercise can improve your flexibility and strengthen your back.

Courtesy of Wikimedai.

If you have a serious problem with your back, one of the first things you should do is to schedule an examination by a trained chiropractor. One sign of a spine-related problem is pain that radiates from the back down into the leg. There may even be a tingling “pins and needles” sensation. If you’re having those symptoms, you should definitely talk to a doctor before undertaking an exercise regimen.

After your doctor has diagnosed your problem and given you the green light to exercise, he or she can suggest specific exercises for your particular condition. Exercise can be very effective for relieving lower back pain due to muscle strain or spasms. If your pain is due to a problem in the spine, you should be very careful that the exercises don’t cause further damage.

Keep the following in mind when starting a stretching routine as part of a program of back exercises:

• Wear comfortable clothes that won't bind.
• Stretching should not cause pain.
• Move into stretches slowly.
• Avoid bouncing and over-stretching as that could damage muscles.
• Stretch on a clean, flat surface that is large enough to move freely.
• Hold stretches long enough to loosen your muscles and joints.

An episode of back pain is no fun. On the positive side, it can be a reminder of the importance of taking care of your body. Taking care of your body takes time and effort. Reducing pain can provide you with the motivation to start exercising and also to stick with it.

Excellent guidelines for stretching exercises are available from the following websites.

Mayo Clinic has a slideshow titled Back exercises in 15 minutes a day.

WebMD has a slideshow titled Low Back Pain: Exercises to Reduce Pain.

Prevention Magazine has an article on 4 Exercises To End Back Pain.

There are lots of other free resources available as well as books and DVDs to provide guidance on exercises to reduce back pain. There are even videos on YouTube that demonstrate how to do exercises to help your back. The key is to get started and find out what works best for you.

In addition to stretching, there are other forms of exercise that can be very beneficial to anyone who suffers from back pain.

Walking

Courtesy of  Wikimedia

In a Spine-health article titled Exercise Walking for Better Back Health, chiropractors Ted Forcum and Thomas Hyde write, “Aerobic exercise has long been shown to reduce the incidence of low back pain. However, people with low back pain often find some forms of exercise too painful to continue, and therefore don't get the exercise they need to maintain good health. Exercise walking is one way to benefit from regular exercise while not aggravating the structures in the lower back.”

According to Dr. Forcum and Dr. Hyde, the benefits of exercise walking include:

• Strengthening of muscles in the feet, legs, hips, and torso. Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.
• Nourishing of the spinal structures. Walking for exercise facilitates strong circulation, pumping nutrients into soft tissues and draining toxins.
• Improvements in flexibility and posture. Walking along with regular stretching allows greater range of motion and helps to prevent awkward movements.

Swimming

Courtesy of Wikimedia

Swimming can be very effective for keeping muscles and joints supple and strong.

In a Back Pain Expert article titled Swimming for Back Pain, Dr. Jo Johnson writes, “Swimming is a non-impact activity, meaning that the weightless environment of the water coupled with the suspension in water takes the pressure off joint allowing them and the associated structures to relax. When these structures become relaxed any compression on the nerves is reduced. Swimming helps prevent and heal muscular sprains and strains and can help lower chronic pain conditions. It does not exert high amounts of pressure on the back.”

Yoga

Courtesy of Wikimedia

Many people find relief for their back pain by practicing Yoga. In an article for Everyday Health titled 7 Best Yoga Poses to Soothe Back Pain, Annie Hauser writes, “Multiple studies have shown the power of Yoga, which emphasizes stretching, strength, and flexibility, to relieve back soreness. While yoga isn't a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.”

Exercise Ball

Weak stabilizing muscles in the back can be one cause of back pain. Exercising on an exercise ball can help. An exercise ball is an unstable surface. When you sit or exercise on an exercise ball, your stabilizing muscles go to work to prevent you from falling off. Using an exercise ball can be very beneficial in activating and strengthening your stabilizing muscles. More information about the benefits of an exercise ball can be found in the following article.  

How Does an Exercise Ball Help Back Pain?

People who exercise regularly tend to have fewer recurrences of back pain than people who do not exercise regularly. Daily stretching and strengthening exercises can help to prevent flare-ups of back pain due to muscle strains and sprains.

In this article, I’ve discussed how stretching exercises can reduce back pain. I’ve also discussed how walking and swimming can help people to recover from flare-ups of back pain. In addition, I’ve written about practicing Yoga and working out on exercise balls to improve flexibility and strength in the back.   

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. If you’d like to learn more about the NutriMost program, please call to set up a consultation. If you know of someone else who might benefit from the NutriMost program, please pass this article along to that person. If you have a comment about this article, please leave it in the comments section of this blog.

Dr. Jon Thomas is a Board Certified Chiropractic Physician, his interest in health started at an early age resulting from an athletic life, including BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After learning from top health experts in the world, Dr. Thomas’s life is dedicated to reaching people of all ages to begin their life transformation. The goal is to start the body healing resulting in a body that is functioning at its optimal.  In addition to serving his community in his Mandarin Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking about his patient’s transformations, speaking at events throughout the community, and writing articles to re-shape the health of the Jacksonville Community. 

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