Time Off for Athletes!

"Looking back on his 2008 season and his furious start to 2009, [tennis champion Rafael] Nadal concedes he should have heeded the warning signs in his knees. He played with pain below his kneecaps toward the end of last year. This spring, a new pain emerged above his knees despite near-daily doses of anti-inflammatories.

Nadal's Barcelona-based physician identified the injury as quadriceps tendinitis, which involves microscopic degeneration of the tendon that attaches the thigh muscle to bone.

Typically brought on by overuse, it's often seen in jumping sports like basketball and volleyball or any sport that demands sudden, explosive movement.

The recovery rate is good with adequate rest and treatment (ice, anti-inflammatories [NO! - use Active Release Technique and Graston Technique instead! - Dr. H] and strengthening the supporting muscles), according to David Geier of the Medical University of South Carolina, who has treated the injury in several elite athletes.

But it can prove career-shortening, he added, if the healing process is rushed. And while it's likely exacerbated by playing on hard courts as opposed to clay or grass, a far greater risk factor is the lack of a meaningful break in most players' competitive schedule.

"Tennis unfortunately is a year-round sport, and it's a sport that's badly plagued by overuse injuries," Geier said. "The risk you run if you don't give it enough time is that it may flare back up, and you're back at square one. You don't really know if you're 100 percent until you get back and try it."

Nadal conceded that he had difficulty last season knowing when to stop competing.

It's difficult to say no to a tournament, because if you want to be [ranked] in the top, you have to play everything, no?" Nadal said. "So you must try to be in all places. Sometimes, it is too much."

Washington Post 8/30/09 Sports Section 

Why are the Williams sisters still at the top of their game?

"At 29 and 27 years old, Venus and Serena are still playing and still having fun after many of their rivals have retired or left the game because of injury. Only three of the 50 top-ranked female players are older than Venus.

The Williams sisters are superb athletes, but they have had long tennis careers for other reasons, too: They always took time off from the game; they concentrated on the big tournaments and didn't burn themselves out flying around the world trying to play every event; and they took time to recover from injuries. "

"I think Venus and Serena show that you can have fun and be serious about your sport at the same time. It's good for kids (and their parents and coaches) to remember that enjoying a sport for a long time is important. That might mean not trying to be the best at 8, 10 or 12 years old. "

Washington Post 8/27/09, Section C, p. 10

 

TWO DISTRICT OF COLUMBIA LOCATIONS!

Cleveland Park  3333 Connecticut Ave, NW, Washington, DC 20008

CycleLife USA in Georgetown (3255 K Street, NW, Washington, DC 20007)

MORE VIDEOS

Dodging the Concussion Issue

Donating His Brain

Mouthguards and Concussions

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies.

Nothing could be farther from the truth.

We'll let you in on a little secret...It's not hard to get and stay fit. It's not about hard work and deprivation.

It's all about boundaries.

Let us explain...

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.

If you failed to comply with these boundaries then you knew that there would be consequences.

As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world.

With self-imposed boundaries you can assure your success in anything...specifically with weight loss.

Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering.

Let's face it, you've been living life without fitness boundaries.

• You eat whatever you want, whenever you want it.
• You use any excuse to avoid exercise.
• You indulge whenever it feels good.

Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

1. Fitness Boundary One: What you eat

If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.

Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

2. Fitness Boundary Two: How you exercise

We know that most of you are not Olympic athletes, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever.

Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

3. Fitness Boundary Three: When you indulge

Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.

Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

Putting It In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

1. What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
2. When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
3. When will I allow myself to indulge? (Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering.

Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.

Need help setting up your fitness boundaries? We are here to help - call or email us now!

Have you ever wished that you had more confidence? People who set fitness boundaries report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here's what you need...

• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 cups asparagus, cut into 1 inch pieces
• 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
• 3 ears of corn, kernels shaved off
• 1 (15 oz) can pinto beans, drained and rinsed
• 1/4 chopped cilantro
• 6 whole wheat tortillas
• 1 avocado, sliced
• Salsa

1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

Vitamin D

Are you Vitamin D deficient?

• Good Question! There is no way to know for certain until you get a 25-hydroxyvitamin D test or Vitamin D3 test. Levels should be above 50 ng/ml year-round, in both children and adults.
• Recent articles indicate that the prevalence of vitamin D deficiency is much higher than previously recognized (more than 90% in patients with chronic pain, according to a recent study published by the Mayo Clinic). Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.
• The Vitamin D Council recommends starting supplementation with Vitamin D BEFORE you have the blood test.
• ONE BOTTLE IS A ONE YEAR SUPPLY - ONLY $20.00!
• Call Us Today and Pick Up A Bottle!

Heat and Dehydration Injury Prevention Video