Posted by DrTucker in
Blog,
Rehab Exercises on 10 31st, 2011 |
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Keep assessing globally and aim to find the key link.
That said, some of the patterns that have worked require more optimal core integrity….essentially normalizing the core. Not muscle specific but an adequate and appropriate balance of activity based on the load or demand placed on the system. Proximal stability (maintenance of expiratory position and cylindrical core activation) in the presence of distal mobility (extension movement of the hip)
Diaphragmatic breathing
Dead bug
Kneeling ball rollout
Plank walkout
Y-T-V drills
Push up variations
Once saggital stabilization is established, rotation moments are then assessed and challenged.
Make sure the T-L junction has good motion and that there is no, and I mean zero malposition of the pelvis. Rule out any tight hamstring issues or anterior pelvic tilt from tight quads, which either way leads to chronic shortness of the iliopsoas. Iliopsoas has a huge number of attachments in the trunk to flex the hip without falling over, but when short, in standing, it pulls the lumbar and last thoracic vertebrae forward and down. Look at the whole ribcage - take your finger and palpate between every rib and find active intercostal trigger points. No one hardly ever does this for clients…a lot is missing in between those ribs related to Tsp.
You get my point – keep looking globally, work locally at the T-L junction, the intercostals, more psoas. Maybe the hamstrings and quads. Make sure the person learns what a stable pelvis feels like and facilitate/strengthen muscles to keep it there.
PS. I have good news. I was invited to teach in Brazil on Nov 10-13.
Consumption of leucine-enriched essential amino acid supplements during endurance exercise may enhance the synthesis of muscle protein by 33%, says a new study from the U.S. Army.
In addition to the implications for sports nutrition, results of the randomized crossover study, published in The American Journal of Clinical Nutrition, may have implications for populations susceptible to muscle loss due to conditions such as sarcopenia.
“… increasing leucine provision during endurance-type exercise by dietary supplementation enhances muscle protein anabolism in recovery,” wrote researchers from the U.S. Army Research Institute of Environmental Medicine, Tufts University, and Louisiana State University System.
The effects of resistance exercise on the metabolism of protein in muscles and the effects of endurance exercise on protein metabolism is not well established. “Increasing the concentration of leucine within an optimal dose of EAA [essential amino acid] does not have an added stimulatory effect on resting and post-resistance exercise muscle protein synthesis,” explained the researchers, led by the U.S. Army’s Stefan Pasiakos.
“In contrast with resistance exercise, sustained endurance exercise is mainly catabolic, yielding simultaneous reductions in muscle protein synthesis and plasma leucine concentrations during exercise, which may be attributed to the metabolic demand for branched chain amino acids in exercising skeletal muscle.”
Eight volunteers consumed 10 grams of protein drinks with either 1.87 or 3.5 grams of leucine during a cycling test.
Results showed that the leucine-enriched beverage was associated with a 33% increase in muscle protein synthesis, compared with the control beverage. “[In addition] whole-body protein breakdown and synthesis were lower and oxidation was greater after consumption of [leucine-enriched essential amino acid supplement] than after consumption of [essential amino acid supplement],” added the researchers.
“These data indicate that increasing leucine availability during steady state exercise promotes skeletal muscle protein anabolism and spares endogenous protein,” wrote Pasiakos and his co-workers.
“Our findings indicate that increasing the leucine content of protein supplements provided for those populations susceptible to muscle loss, including proteolytic conditions—such as cachexia, sarcopenia and calorie deprivation—may warrant further exploration,” they added.
American Journal of Clinical Nutrition 94(3):809-181, 2011
Posted by DrTucker in
Weight loss on 10 20th, 2011 |
no responsesDr. Jeffrey Tucker’s “ Weight Control” Program Addresses:
- Making healthy food choices
- Preventing chronic disease formation
- Improving body composition
- Reducing body fat storage
- Increasing lean muscle mass
- Reducing inflammation
- Improving blood sugar management
- Reducing hyperinsulinemia and hyperglycemia
- Increasing exercise & physical activity = gentle movement therapy & strength training
Weekly Sessions With Dr. Tucker
1. The Initial Health Consultation: Forms/Assessment/BIA
A. Objective Data Collection
B. BIA and vitals
C. Review of Findings
D. Begin Education and Health Coaching
E. Exercise recommendations
2. Meal plan/supplement recommendations
3. ‘Functional Movement Screen’ to develop personalized exercise program
4. Private Exercise session – begin free weights or kettlebell training
5. Education/exercise/BIA
6. Private Exercise session
7. Private Exercise session
8. Private Exercsie session
9. Retest FMS/BIA
10. Private Exercise session
11. Retest FMS/BIA
12. Re-evaluate goals with Dr. Tucker
FMS = Functional Movement Screen
BIA = Bioimpedance Analysis
Charging for Programs
- Determine what method of payment will work best for patients.
- Determine cost of services.
- Supplements are charged for separately.
Insurance billing: Dr. Tucker’s office will bill your insurance company for the following: the office visits and exercise sessions. This will include:
Bioimpedance Analysis (BIA)
- A4556 BIA Electrodes (2 sets @ 15 each)
- $30
- Provides: Body composition, fluid distribution, phase angle
- This test can be performed as often as necessary to document changes in body fat and lean muscle mass.
To contact Dr. Tucker, call 310-473-2911. Call for an appointment and take the first step to a slender, fit, healthy body.
Posted by DrTucker in
SEMINARS taught by Dr. Tucker on 10 18th, 2011 |
no responsesThese are the course dates for Omaha, NB:
2011
Jul 9 Tucker - Lsp
Aug 20-21 Petruska - Csp
Oct 15-16 Tucker - Tsp
Nov 19-20 Petruska – Spine #4
Dec no class
2012
Jan 21 – 22 Petruska – Ankle, CTS, TMJ
Feb 25 Tucker – Hip
Mar 30 – Apr 1 ACRB Rehab Symposium Las Vegas
Apr 28 Tucker – Shoulder
May 19-20 Petruska – Cardio, Knee
Jun 23-24 Petruska – Elective #1
Jul 28 Tucker – Nutrition, Post-surgical, Chronic Pain
Feel free to take any topic or join us for all of the classes. feel free to call me at 310-473-2911 with questions.
Chiropractors, Physical Therapists, personal trainers, AT’s are welcome.
Here is a great question from Dr. Ray Sue. I thought you might want to see my response.
Hi Jeff,
I had a long time elderly patient come in that has been suffering from falls of late. After going through a battery of tests (for her eyes, ears and CT for her brain) it was determined that she simply needs to get in better condition and gain more strength.
My thoughts were to work on her ankle/knee/hip balance and proprioception (with 1 and 2 legged stances with eyes open and closed), strengthen her quads (with ball squats) and her glutes with prone glute squeezes and extensions. I’ve had her try and do sit and stands but, she definitely has trouble.
Is there anything else you’d recommend or changes to what I’ve recommended?
Thanks so much!
Ray
Dr Tucker’s RESPONSE:
I think you are definitely on the right tract. Now lets make it functional!
Additional programming could include this progression:
Single-leg (SL) Balance w/ multiplanar reach with the up leg (she can hold on to a chair)
SL, 1-arm Diagonal movements while holding a light weight in the moving arm
SL windmill moves with the arms
SL Romanian deadlift (partial movement)
Double leg squats (or 1/2 squats or just small knee bends) progressing to SL squat (or 1/2 squats, or just small knee bends) holding something (free weights) in her hands (not holding onto a chair)
Begin lunge progression or at least stepping forwards and backwards
Begin going up and down a step
Hope this helps.
Jeff
Posted by DrTucker in
Blog,
Conditions,
Nutrition on 10 13th, 2011 |
no responsesThe biggest worry is often about having another stroke. Of all stroke risk factors, none rank higher than having already had a stroke. I know Harvard did a stroke study and found risk of a second stroke is about 2.5 percent in the first two weeks, and about six percent over three months. I forget how many patients were in that study.
Certain supplements might significantly improve recovery. Proper nourishment, especially protein is important. I suggest 1 gram of protein per lean body mass per day. At least 100 grams of protein per day is a good amount to aim for.
An intensive supplement regimen will certainly help. This includes a multivitamin with minerals, vitamin C, a wide spectrum of B vitamins (high doses of vitamins B6, B12, and folic acid).
I remember one study saying researchers found that subjects who had the highest intake of the three B vitamins reduced their risk of ischemic stroke and coronary disease by more than 20 percent. The worst outcomes were seen in subjects who had the lowest intake of vitamin B12. It’s easy to develop B12 deficiency because of poor absorption.
Many studies indicate that patients with elevated levels of the amino acid homocysteine are roughly 1.7 times more likely to develop coronary artery disease and 2.5 times more likely to suffer from a stroke than those with normal levels. The B vitamins I already mentioned help break down homocysteine in the body.
Assuming it’s an embolic stroke, not hemorrhagic (from a burst blood vessel), I’d go heavy on the fish oil, along with high-dose nattokinase. Then, of course, you’d have to add mixed tocopherol E to the fish oil to protect against free radical formation. For stroke, I’d add something like 1,200 iu/day. I’d also add some selenium, since it augments vitamin E in any of its uses.
For Vitamin C five to nine servings of a wide variety of fruits and vegetables each day would put most people in the top vitamin C quartile. Another study (can’t remember), subjects with the lowest plasma concentrations of vitamin C were almost two and a half times more likely to experience a stroke compared to subjects with the highest C levels. One of the most interesting things about this study is that the vitamin C intake difference between subjects with high levels and subjects with low levels was not enormous. The difference between the two groups was equal to the equivalent of only about one and a half glasses of orange juice per day.
The link between folate levels and stroke risk was examined by researchers at Tulane University who assessed 19 years of dietary and medical data collected from more than 9,700 subjects. When folate intake was compared to incidence of strokes and development of cardiovascular disease (CVD), researchers found that subjects who consumed at least 300 micrograms (mcg) of folate daily reduced stroke risk by 20 percent and CVD risk by 13 percent. Dietary sources of folate include spinach, leafy green vegetables, asparagus, beans, and chickpeas.
Let’s make sure she gets these supplements: CoQ10, D3, alpha lipoic acid, resveratrol, and omega-3 fatty acids. Omega-3 Fatty Acids can help inhibit the development of plaques and blood clots. You know me, I like 2-3 grams of omega 3 per day. Coenzyme Q10 inhibits blood clot formation and boosts levels of antioxidants. Get her Vitamin D3 levels checked. Aim for at least 60.
I have heard that Melatonin may be helpful.
Selecting an exercise type or mode for her should be based on her functional capacity, interests, available equipment and time constraints. Any activity that continuously employs large muscle groups and is rhythmic and cardiorespiratory in nature can be used. Once a cardiorespiratory base has been developed and a plateau has occurred, the exercise mode should be manipulated every two to three weeks in order to keep her from physiologically adapting. Walking is the most functional mode of cardiorespiratory activity for someone recovering. Check her balance and walking pattern. Walking on a treadmill seems like a simple place to start.
Chiropractically I would perform gentle spreading of the sagittal suture on the top of the head. Do it so it’s relaxing and soothing. Cervical stairstep technique and gentle gliding of the cervicals is helpful. Try to release suboccipital muscle tension. Improving lost motor function is a priority that can be accomplished during rehab. Of course, performing joint mobilization and soft tissue therapy will enhance her recovery and prevent joint/muscle contracture.
“Plasma vitamin C concentrations predict risk of incident stroke over 10 y in 20,649 participants of the European Prospective Investigation into Cancer – Norfolk prospective population study” American Journal of Clinical Nutrition, Vol. 87, No. 1, January 2008, ajcn.org
“Dietary Intake of Folate and Risk of Stroke in US Men and Women” Stroke, Vol. 33, No. 5, May 2002, stroke.ahajournals.org
Posted by DrTucker in
Weight loss on 10 11th, 2011 |
no responsesResearchers at the Medical University of South Carolina compared two large-scale studies covering the period 1988 to 2006 and found the percentage of adults with a body mass index (BMI) greater than 30 rose from 28 percent to 36 percent. Come in to the office and I’ll test your body fat.
The number of people exercising three times a week or more fell from 53 percent to 43 percent, while the number of people eating five portions of fruit and vegetables a day fell by nearly 40 percent.
If this sounds like you, I’m here to help you reach your weight and fitness goals (and lower your blood pressure & cholesterol). Don’t know what to eat? Don’t know what to do? •Call my office at 310-473-2911
Rice bran oil can lower bad (LDL) cholesterol. The study comes from Dr. Richard Tulley at Louisiana State University (LSU). ”(The) oil lowers cholesterol in healthy, moderately hypercholesterolemic adults,” says Dr. Tulley. High blood cholesterol – known as hyperlipidemia – can damage heart health. That’s because it causes fat and cholesterol to build up in your arteries. Then plaques begin to form…they harden…blocking arteries as they do…and damage your heart. This is called atherosclerosis. Dr. Tulley’s new study shows that this oil can stop that from happening.
He conducted a 10-week study with 14 volunteers. The oil was added to everyone’s diet. In fact…it made up one-third of their total dietary fat. They compared the oil with another oil blend…which had a similar fatty acid composition. The oil reduced LDL cholesterol by seven percent. And HDL cholesterol stayed the same. Dr. Tulley says the results were positive given the short time frame. “Total cholesterol was significantly lower with consumption of (the oil) than with consumption of the control diet,” says Dr. Tulley.
At the University of Rochester Medical Center, Mohammad Minhajuddin showed the oil lowers cholesterol in humans and animals. Minhajuddin’s latest work used an isolated compound from the oil to lower cholesterol in animals. Total cholesterol levels dropped by 42 percent. Bad (LDL) cholesterol levels dropped by a whopping 62 percent. The results were published in the Journal of Food and Chemical Toxicology.
Rice bran oil contains gamma oryzanol. It’s a combination of sterols and ferulic acid. It’s already approved in Japan to treat high cholesterol.
Rice bran oil is extracted from the germ and inner husk of rice. It’s suitable for high-heat cooking. Try substituting it for olive oil next time you cook on high heat. Olive oil should be kept on temperatures below 250 degrees.
Gamma oryzanol is available as a supplement…in capsule form. Studies show 300 mg daily of gamma oryzanol can lower cholesterol.
Posted by DrTucker in
Low Back Pain on 10 11th, 2011 |
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From personal experience I understand back pain. I’ve dealt with an unstable lower lumbar region and the consequence…on/off back pain, for the past twenty years. I have come to understand exactly what happens when we feel pain in the spine. I’ve learned through managing my own condition and treating thousands of sufferers in my Chiropractic Rehab practice – for nearly three decades – that when it comes to low back pain and treatment “One size does not fit all”.
Once you have had one bad episode of low back pain, having another episode is the nightmare every patient wants to avoid. Some people even have spent countless hours rehabilitating there low back, doing different modalities, core exercises, lumbar stabilization exercises, Pilates, etc, strengthening there back and hoping to avoid another episode. Then in the middle of a meeting, you just try to get up out of a chair, or get out of bed in the morning, or lift something heavy, and suddenly you feel low back spasm - with pains coursing up and down your back. You can’t move without increasing the intensity of the pain. It’s an awful feeling!
Back pain – whether sudden or chronic, constant or intermittent – is debilitating for all active people. And without seeking effective treatment, it won’t go away.
Don’t get discouraged. The low back can become balanced and enhanced naturally. Let’s start with the basics:
1. Overall nutritional support is essential, and I recommend the ‘low inflammation’ or Paleo diet, a good multivitamin and fish oils (about 2-4 grams of omega 3 per day).
2. Begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression (which often accompanies back pain). Build up to 30 minutes 5 days a week. After three weeks of a half hour walking program you are ready for more vigorous cardio exercises.
3. Get more sunshine – maybe while you are walking. Inadequate sunlight is a common cause of pain and depression. Take vitamin D3 daily.
4. Get eight hours of sleep every night.
5. Begin a foam roll program.
6. Ask your Chiropractor to give you floor exercises, body weight exercises, and help you to progress to strengthening exercises.
Prevention is ALWAYS better than the cure. Protect your body by seeing a Chiropractor.
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