Dr. Blessyl Buan, DC1167998_healthy_lifestyle

Do the following sound familiar?
“I haven’t worked out in month. I’m just too busy.”
“I haven’t eaten a vegetable or fruit in a long time. I just need carbs and coffee to get me through”
“What’s a massage therapist?”
“The last time I got a chiropractic adjustment was 10 years ago…”

These are all very common excuses for not taking care of yourself.  Life is busy, but if you change your perspective on the value of your body and health, you will find that your schedule opens up.

Here are some tips:

  1. Think of yourself as an elite athlete or “A-list”er. Get professional help on your side. Your personal trainer, chiropractor, massage therapist, dentist, esthetician, nutritionist and more are a team to keep you  at your best.
  2. Write it in your calendar: commiting a lifestyle change to pen, or even your twitter/facebook status gets you to follow through with your plans.
  3. What’s your dollar value?: If you can spend money on your car, clothing or other material things easily, ask yourself how much YOU are worth in $$$. Compare that dollar value to those purchases and it will be an eye opener!

running-outside-with-waterbottle1

It’s easy to believe that you can continue at the same pace and intensity from where you left off last spring when you haven’t trained all winter. The weather is warmer and you may have registered for some races to motivated you.  Here are some tips to keep your goals realistic and increase activity in a healthy way.

1. Are your shoes still good?

Even if they look good they may have run it’s course (no pun intended).  Running/walking shoes should have a cushiony and supportive upper (ball of the foot part of the shoe). There should be some resistance when you bend your shoe in half from the sole.  If you can do this too easily, then you need new shoes! The more mileage you have, the more often you need to replace them. Even if you are a minimalist runner, meaning you are anti-cushioning, running footwear must still be up to date.  This will not deter your ability to feel the road.

2. Be realistic. 

If you’re a bit rusty, be honest with yourself and don’t pick up from where you left off last spring. Increase your level of intensity in a gradual way. There are many apps and resources that can help you with a running training program.  When you use an objective method to increase your running distance, injuries can be prevented. If you signed up for the Toronto Nike 15K run in June, Nike has great information here: http://content.nike.com/content/dam/one-nike/en_us/running/nwes-toronto-15k/training-program.pdf The information integrates information on how to safely increase your running distance and incorporate cross training.

3. Cross Train

Strength conditioning of your core muscles like transverse abdominus, obliques, glut medius and pelvic floor will help prevent IT Band issues, low back and knee pain that often develop from an unstable lumbar and pelvis. Remember, distance running is about endurance not power, so make sure that your muscles are ready for the distance.  Overall resistance training of upper and lower body will also improve performance.

4. Stretch it out

Working out new muscles will cause muscle soreness as your body adapts to your new activity. Stretching will reduce muscle stiffness and pain. Keeping the fascia mobile will help to prevent injury and improve motion. Also, don’t just focus on your legs.   A loose jaw, neck, chest and hand help to ensure that breathing is effortless during your runs.

5. Begin!  A body that hasn’t run in a while will think of many excuses. Just get started and remember you run for the joy.  Enjoy being outside.  Running is fun.

If you need help with your alignment. I am happy to get your body back into shape.  A body that is aligned can absorb shock better and injuries can be prevented.  Chiropractic, acupuncture, myofascial release and kinesiotape are all tools to keep you moving. Email info@dblessyl.com for more information.

Realign. Strengthen. Live your Life.

runner-stretchDid you know that your muscles adapt to the level of activity that you do? The heavier you lift, the bigger your muscles become.  Likewise, the more you stretch the longer your muscles become.

For example, when you sit for most of the day, your hip flexor muscles shorten. You may think that this is not be a big deal , but when you want to start to become physically active, you become more prone to injury because your body is not used to being lengthened, especially if the range of motion is ballistic (quick spurts).

To prevent injury, stretch once a day and hold the stretch for at least 30 seconds. 

 

 

Ask Dr. Blessyl

ITB SYNDROME

 

Do you ever get a dull pain on the outside of your knee after running for approximately two kilometers? Chances are you may have I-T Band Syndrome. 

 

The Iliotibial band is a connective tissue that attaches from your illiac crest to your knee.  When this band becomes tight it tugs on the knee causing pain. 

 it-band

Causes:

The cause of IT-Band syndrome is multifactorial.  Here are some of the potential causative factors:

  • A sudden increase in running distance
  • Running with old running shoes or shoes without the proper support
  • Starting hill training
  • Feet that over-pronate (roll-in) or over supinate (roll out)
  • Weak core musculature most especially gluteus medius
  • Treatment:
  • Ice the area that feels painful.
  • Stretch the IT-Band after your run or workout
  • Strengthen your core musculature
  • If the pain is too intense while running. Remove running from your training schedule until you heal.
  • See your health care provider to treat your symptoms. 

 

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 Dr. Blessyl Buan, DC

Pregnancy puts a lot of stress on a woman’s joints. (Now I know first hand!) It’s very important that a pregnant woman still receives chiropractic care to relieve the discomfort that she experiences.   

Relaxin

A hormone called Relaxin is released in the first trimester and beyond to make the pelvis more flexible for the upcoming childbirth. As a result, some women will experience, back, knee or foot pain as all of the joints in general increase in laxity.  Strengthening the core muscles will help to prevent muscular imbalances.

Regular Adjustments

Receiving regular chiropractic treatment will help to release tension in the mid back and neck  that’s created from postural changes and growing breasts and can also help to relieve pelvic pain that is the result of the instability that’s caused by the hormone relaxin.

It’s all about you!

If you are expecting, take care of your body. It will help you in the long run as you take care of your child! If you know someone who is expecting, spread the word about how chiropractic can help her have an optimal pregnancy experience.

This quote was brought to my attention by my friend Abigail Villamin 

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.
                                                         —St. Francis of Assisi —

When should I ice or use heat on my injury?
Heat is used for chronic (> 3months) injuries. Heat improves circulation to the muscles therefore reducing spasm and pain.Ice is used for acute injuries (short period of time).  The cold temperature causes the blood vessels in the area to constrict reducing swelling in the area.  Always use ice after an injury, after working out or after your chiropractic treatment to flush out the swelling.

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“Posture is your business card”.  I declared this statement for the first time at a workshop that I presented to actors. Later it occurred to me that the concept applies to everyone. It is now my personal motto. Similar to a firm hand shake or the tone of your voice, your posture makes a huge impact on the first impression that you make. It reflects your level of confidence and competence.  For example, at a job interview, an individual with a low self-esteem looks down at the floor with their shoulders rounded forward. An over-confident person sticks out his or her chest and stands with a broad stance. A confident person stands tall with their shoulders back.  If you were the interviewer, who would you give the job to? 

Posture and your voice:

There are times when you will need to speak to an audience.  Tension and bad posture are your worst enemies. You will notice that when you are nervous, it may be difficult to project your voice because your muscles are tense.  For your voice to work efficiently and effortlessly, your air stream needs to have a clear, unrestricted passage through the vocal tract. If your stance or posture is not optimal, this passage will be restricted and you will work harder to project in order to overcome this restriction.  

Tips to improve your posture:

Most people admit that their posture is “bad”.  Obesity, pregnancy, tight muscles, poor footwear, ergonomics, improper sitting and standing habits and simply being unaware can cause poor posture. Here are three tips to improve your posture. Firstly, imagine that a string is pulling upward from the top of your head, so that your spine elongates.  Secondly, bring your shoulders back and down away from your ears so that your neck is longer.   Thirdly, place your feet hip width apart with both feet equally planted on the ground.  If you forget some of these tips, a smile goes a long way. Even if you are not feeling confident today, now you know how to play the part. Good luck! 

Safe Running Tips


On Sunday May 6th, Dr. Blessyl runs her first 10K race at the Sporting Life 10K Run.

 Here are some safe running tips:

  • During hot weather, run in the early morning or evening, to avoid heat exhaustion. Do not run when pollution levels are high.
  • Keep yourself hydrated (carry water with you and drink water after your run)
  • Carry a cell-phone with you in case you experience a medical emergency and let others know your running route.
  • Whenever possible, run on a clear, smooth, resilient, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot. When running on curved surfaces, change directions in forward movement, so that you have even pressure on both feet during the run.
  • Wear sunblock to avoid sunburn. UV rays still penetrate on a cloudy day.

Source: U.S.A. Track and Field Association, Road Runners Club of America and American Orthopaedic Society for Sports Medicine