Monday, November 29, 2010

BJJ Injury Prevention

This is a great video by Jason Brown on how to prevent injuries in BJJ.

A great way to strengthen your feet and hands is to make a rice bucket. Get a bucket from Home Depot ( and fill it with 30 lbs of rice.

Stick one hand or foot in the rice and work it down. Then open and close your fingers/toes and move your hand/foot around in all directions. Make circles, spell the alphabet, make figure 8s, be creative. You can do this for time - start at 3 sets of 15 seconds (you will be amazed at how tiring this is) and work your way up to 3 sets of one minute. Try this twice a week and you won't regret it!

Monday, November 22, 2010

Early onset of exercise increases bone mass and size

"There is no downside to physical activity." This is what the moderator, an MD, of the session at which the results of a study showing increased bone mass and bone size in 7 and 8 year olds who performed "intensive physical exercise." "The concern was that if you over-exercise young prepubertal individuals, you might actually increase the risk of fracture."

You have got to be kidding me! The medical profession never ceases to amaze me in their hesitancy to embrace good lifestyle habits. WOW!

Jack LaLanne has it right... just get up and get moving!

Monday, November 15, 2010

New CPR Guidelines

A, B, C (Airway, Breathing, Circulation) has now become C, A, B (Chest Compressions, Open the Airway, Rescue Breathing).


1. Check for responsiveness

2. Call 911 for help and get and AED if available

3. Start with 30 compressions

          a. In 18 seconds or a rate of at least 100 per minute

          b. Depth of 2"

          c. Middle of chest

4. Perform head tilt, chin lift and give two breaths (use a face shield or pocket mask)

5. Perform 30 compressions.

6. Repeat steps 3-5

Wednesday, November 10, 2010

Gut Check - So Sweet it Hurts!

Gee... a study showing that fructose intolerance is more common than previously thought. What a revelation! 

We have known about fructose intolerance for four decades, yet food manufacturers have done little or nothing to remove fructose and its many forms like corn syrup, high fructose corn syrup from their products. One of the main culprits is fructose sweetened soft-drinks. 

A valuable but disturbing finding was that a substantial proportion of the fructose-intolerant children were overweight or obese.

Fortunately, "the good news is that over half of patients who are fructose intolerant and are able to maintain a low‐fructose diet will notice an immediate improvement in their symptoms,” stated the studies author.

Stop eating the bad stuff and you will feel better.........and we need studies to prove this?

Thursday, November 4, 2010

Steroid Injections and Tennis Elbow - Even Worse in the Long Term

In a study reported by the British medical journal the Lancet, corticosteroid injections eased the pain only during the first four weeks after the injections. By six months and at 12 months the effect had reversed to significantly favor no treatment. Even more telling was that repeated injections - ranging from 3 to 6 over 18 months - yielded poorer long term pain results than one injection.

In an accompanying editorial, the authors stated that there is insufficient evidence for the efficacy of steroid injections for Achilles and patellar tendinitis. 

So, what is the best way to prevent/treat these conditions?
1. Find a top coach and learn proper sports technique.
2. Find a practitioner of Active Release Technique and/or Graston Technique.
3. Find a top trainer and get a Functional Movement Screen and learn the corrective exercises necessary to help your body heal your condition.
4. Find a top sports nutritionist and review supplements - natural anti-inflammatories like bromelain or curcumin, Vitamin D, Omega 3's, magnesium, etc. 

Tuesday, November 2, 2010