New Year. New Gym. New location!

The newest CrossFit gym in Columbus is going strong since opening December 1st! If you're looking for a great workout and an even better community, check out @crossfitbexley.  Visit their website, www.crossfitbexley.fit, for more information.

@columbusspineandsportcenter is proud to announce that we will be accepting new patients at our new satellite location within CrossFit Bexley Wednesday afternoon/evenings and Thursday mornings starting February 1st, 2018.  By appointment only. 

Go to http://www.columbusspineandsport.com/contact/ for our contact information or send us a message on social media.  Dr. Schneider and Dr. Vogel are looking forward to helping you!

#crossfitbexley

#asseenincolumbus

#prehabsoyoudontneedrehab

#wheremovementmatters 

#sportschiro 

#CSSC 

Don't Let X-ray Findings Scare You into Long Treatment Plans!

**To anyone seeking help for muscular/skeletal problems (aches, pains, injury in your joint or muscle) from a sports chiropractor, this is very important!**

Chiropractors are not created equal. 

Some chiropractors insist on performing x-rays on your first visit and will even offer you a “free initial exam and x-rays.”  X-rays should only be performed when indicated (recent injury/trauma).  In very few cases, family history of cancer that spreads to bone could result in the provider wanting to be extra cautious and taking x-rays before care.  For the most part, x-rays are not necessary and your treatment will be the same WITH or WITHOUT receiving these.  If someone is offering “free” x-rays before ever seeing you as a patient, you have to question the validity of this service. 

It breaks my heart when a patient comes in worried that their body is “out of alignment” and that their nervous system is “not functioning optimally” because they have a hip that is high on the right, some rotations in their vertebrae, and arthritis (or loss of disc space, loss of joint space, degeneration, degenerative disc disease, etc.).  Our joints work together to provide us with our optimal range of motion.  The provider should be more concerned with those joints that are not moving properly and why.  If x-rays are indicated and flexion and extension studies are compared to the neutral spine, you may be able to see joints that are not moving independently of one another (hypomobile) or moving too much in relation to the adjacent joints (hypermobile).  This is an example of abnormal joint motion and something that should be addressed.  Does that mean that you have to be concerned that you are falling apart and need to undergo a 6 month 60 visit treatment plan? Or a 3 month 24 visit treatment plan?  And if you don’t do this you are going to stop functioning and end up with a lifetime of discomfort, pain, neuropathy, disease, digestive issues, loss of function?   NOOOO.

It just isn’t that easy.  Your time is valuable and visits cost money.  Each patient is different and your clinical findings (history and physical examination) should correlate with positive x-ray findings.  Treatments should be adapted to each patient specifically and should take into account your individual needs.  Don’t be pressure into a long term treatment plan.  If you have questions or concerns, get a second opinion from another healthcare provider and voice your concerns, talk to your friends and family, do some research on your own.  You are always in control of your health!!

#sportschiropractor  #wheremovementmatters  #columbusspineandsportcenter  #sportschiropractorswhoactuallytakeasportsapproach

Kneeling Thoracic and Shoulder Mobility

One of the movement relationships we highlight in the office is between the thoracic spine and the shoulder. When a patient lacks thoracic extension and/or rotation, so much of this is put on the shoulder girdle - This added stress on the shoulder leads to overuse injuries and instability. When we focus on mobilizing these areas together, there is a decrease in thoracic spine pain and an increase in shoulder stability. 

If you are a throwing athlete, or frequently load the shoulder in an over head position (overhead press, Olympic lifting, etc.) try adding this mobility exercises to your rehab routine! 

https://www.youtube.com/watch?v=XNOa7FHK1Qc

Recently participated in one of the many races around Columbus, OH?

Recently participated in one of the many races around Columbus, OH?

Check us out at www.columbusspineandsport.com for more information!  Don’t have time to make it in for an appointment?  Check out http://www.columbusspineandsport.com/resources/ for strengthening, mobility, and foam rolling exercises!

Rehab and Range of Motion Spotlight #3: "Numbers on a Clock" Hip Range of Motion

Today our spotlight is on a move that highlights an important relationship in the lower body, hip tightness and glute activation. All too often when a patient presents with hip issues, they have a lack of glute activation or they are firing the glute at the wrong time. This allows the hip flexor to be over dominant and leads to range of motion issues and possible injury.

 

Many times we have explained a tight muscle as the outcome of another muscle not doing its job well enough. Our hip joint is caught in a constant "tug-of-war" between flexor/extensors (front and back) and abductor/adductors (inner and outer) of the hip.  In a tug-of-war, if you don't pull back the other side will quickly win.  With tight hips we can easily stretch the hip flexor all day, but if we do not activate or "pull back" with glute activation the hips will always be tight.

 

The "Numbers on a Clock" Hip Range of Motion exercise combines mobility of the hip in multiple ranges of motion while encouraging glute activation.  We like to combine this exercise with other glute rehab like glute bridges and monster walks. Check of the video below:

Rehab and Range of Motion Spotlight #2: Serratus Anterior Activation and Strengthening

Today our spotlight is on serratus anterior activation and strengthening.  This muscle originates on the upper ribs and attaches to the medial (midline) border of the shoulder blade.

 

The serratus is often an overlooked muscle when it comes to neck, upper back and shoulder injuries.  This muscle is a stabilizer of the shoulder blade while it performs upper extremity motions.  Some common actions of this muscle are pushing an object away from you, punching, or performing a pushup.  One of the main movements it assists with is the upward rotation of the shoulder blade at you raise your arm to the side.  This is important in the prevention and treatment of shoulder injuries like impingement and tendonitis.

 

Check out the video below for an exercise to target this muscle. We like this exercise because it helps you activate the muscle and stabilize the shoulder blade while you perform an accessory motion.  See the text below the video for our suggestions on frequency.

Rehab and Range of Motion Spotlight #1: Shoulder and Thoracic Spine Mobility

Today our spotlight is on the "Side Lying Shoulder and Thoracic Rotation" exercise.  We were introduced to this move earlier this year at System of Strength, where Dr. Vogel teaches classes, and we have been using it ever since!

May people overlook the relationship between thoracic spine (upper back) mobility and shoulder range of motion.  We often see impingement, tendonitis and other shoulder injuries in people who lack proper motion in the their thoracic spine.  

If the upper back is restricted and rounded forward (as most of us are in our "computer postures"), the shoulder blade will not be able to achieve its desired positioning during shoulder movements.  This lack of shoulder blade mobility puts unneeded stress on the shoulder and surround musculature which leads to the injuries previously mentioned.

The best way to prevent overuse injuries in the shoulder is to make sure you are focusing on mobility as much as you focus on stability and strength. The body is all about balance, and this movement is a great way to regain that balance between the shoulder and thoracic spine.

Keep an eye out for future Rehab and Range of Motion Spotlights!

 

A Pain in the Rear: High Hamstring Tendinitis

http://www.runnersworld.com/web-exclusive/high-hamstring-tendinitis

We deal with this injury often in the office, and it can be difficult to treat. It takes the patient's understanding and willingness to "give in" a little bit when it comes to their hamstring health. We always do everything we can to keep our patients moving, but unfortunately sometimes an injury involves taking a step back to focus on rehab and coming back even stronger! 

"The purpose of the initial phase of the treatment process is focused on cross-training and general hip and leg strengthening (quad, calf, gluteal muscles, hip abductor). Special care should be taken early in the reconditioning process to avoid too much stress on the healing tendon. Direct hamstring work, as with a hamstring curl machine, can be aggravating to the tendon and should be avoided at this stage. Direct hamstring stretching should also be avoided or done cautiously to prevent overstretching an inflamed sciatic nerve or hamstring tendon."

Which exercises elicit the most response from the gluteus maximus and gluteus medius?

Which exercises elicit the most response from the gluteus maximus and gluteus medius?

The findings from this review provide an indication for the amount of muscle activity generated by basic strength and rehab exercises,  which may assist practitioners in making decisions for Gmax and Gmed strengthening and injury rehabilitation programs. 

Stephen Curry Relies on Glute Activation to Overcome Ankle Issues

A great example of how strengthening one's core through glute activation and strengthening helped one athlete overcome a history of ankle injuries.  I have posted the link to the full article below:

http://espn.go.com/nba/playoffs/2015/story/_/id/13019137/2015-nba-playoffs-how-stephen-curry-put-ankle-issues-him

At CSSC, we spend a lot of time focusing on activation of 2 important muscles for healthy function of the upper and lower extremities, respectively: Lower Trapezius and Gluteus Maximus.

I had a smile on my face as I read this article last year during the NBA Finals, when Golden State took down Cleveland.  Whether we are dealing with low back, hip, knee, or ankle conditions at CSSC, glute activation is always addressed and THE key factor in stabilizing the core to prevent recurrence of these conditions and improve function/performance.  We have a saying we like, "If you have a body, you are an athlete."  Glute activation and strength is important for everyone, whether you sit at a desk all day or perform at a high level as a professional athlete.

I've highlighted some key excerpts from the article:

"When Lyles joined the Warriors' training staff two summers ago, he asked Curry to perform a simple stationary pose you might find in a yoga book: the single-leg hip airplane." -- a lot of the exercises we give patients are, in fact, exercises you would probably find in a yoga book

"Lyle's prognosis was simple, yet perhaps a little counterintuitive.  He hoped Curry's issues could be mostly solved not by strengthening his ankles, but his hips and glutes." -- this illustrates the importance of looking at full body function, not just the area of complaint

""The remedy is balance and core strength to make those movements fluid and stable.  "I think Steph really liked to use his ankles to control everything," Lyles said. "But now he's using his hips instead.  You know how everyone laughed at Tiger Woods saying he just needed to activate his glutes?"  Well, Tiger's right."" -- I remember Tiger saying that more than once during a press conference after not playing well.  

"To leverage those skills, Curry needed to strengthen his core so he could move with conviction and power.  Don't be fooled by a lanky body with a listed weight of 190 pounds." -- stronger core=more power

"The exercise the Warriors prefer is the trapbar dead lift, which is basically a safer way to mimic lifting a giant boulder off the ground.  One of the primary muscles that it works? Yup, the gluteus maximus." -- stronger core=more power / stronger glutes=stronger core / stronger glutes=more power -- We spend a lot of time explaining to patients how glutes are part of the core.

"Curry and the Warriors don't think they can prevent a sore ankle with 100 percent certainty.  That stuff happens no matter how strong your core is.  But they've found ways to ensure Curry isn't so dependent on his ankles like he used to be.  Now, as Curry weaves through defenders, he's not counting on his ankle to provide all the stability--instead the larger muscles of his core are doing a lot of the work to hold his leg in place."

 ------- This pretty much sums it all up.  This is why these exercises we give patients are so important!  We want to improve your condition first.  Then, we want to give you the tools to prevent it.  Although we can't guarantee you won't have problems in the future, we can greatly reduce the chances of recurrence (which decreases the amount of time and money you spend at the doctor's office) while improving overall function/performance!  

 

Doing the same treatment over and over and not getting better?

Definition of insanity: doing the same thing over and over and expecting different result.

Keep this in mind when getting treated for your musculoskeletal injuries.. Although health professionals including us have had the training/education/experience necessary to call ourselves doctors, your treatment is based on professional opinion after examining your specific condition and taking everything we know from our training and experience into account.  

On that note, saying you are going to a "chiropractor" or "sports rehab doctor" is like saying you are going to a restaurant.  What kind of restaurant is it? What is on the menu?  No two chiropractic or sports rehab offices are the same.  What benefits you may not benefit the next person.  If you have a bad experience or treatment that you were not satisfied with, remember to explore other options keeping that in mind.  Some providers base their treatment on philosophy and case studies, whereas other based their treatment on current research and methods that have been proven to work.  Some chiropractors want to recommend a long drawn out treatment plan whereas others want to get you better in as few visits as possible.  

So, if you are spending a lot of time and money on your care and receiving the same treatment over and over again, you should see results or your provider should educate you on other options available.  If not, take it upon yourself to explore other options.  You will save yourself a lot of time, money, and stress in the long run by doing so!  

MUST have rehab tools everyone should have in their home

If you have a body, you are an athlete.. having these tools in your home and using them will decrease the amount of time and money you spend at the doctor's office:

1. Foam roller

2. Exercise ball

3. Stretch bands

If you wonder what any of these are, where you can find them, how much you should spend, etc. let us know!  Either respond to this blog or see our website for contact information!