February 24, 2000 [Volume 1, Issue 2]

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In this issue of To Your Health:

• Life Can Be a Pain without Chiropractic
• The Key to Training: Moderation
• Reduce Sodium Intake, Reduce Heart Disease
• Two Words for Arthritis Sufferers: Aerobic Dance!

Life Can Be a Pain without Chiropractic

That pain in your knee is often what doctors call patellofemoral pain syndrome (PFPS). Simple activities such as running, jumping, or going up and down stairs can contribute to knee pain, which means that most of us will eventually suffer from some form of PFPS.

It has been suggested that PFPS can be relieved by sufficient stretching and lengthening of tight structures around the patella (the kneecap). A study in the Journal of the Neuromusculoskeletal System investigated this potential intervention in 30 patients with PFPS. Patients were divided into two groups: The first group received ìpatella mobilizationî (extension of the knee with pressure and movement applied for 10 minutes, followed by patellar adjustment in the direction of restricted movement); the second group received detuned ultrasound as placebo (five minutes of ultrasound, but with the intensity set at zero).

Patients receiving mobilization had positive improvements in PFPS symptoms compared with the placebo group. The authors note that this type of conservative care may be useful when combined with other treatment options such as exercise, orthotics and activity modification. If youíre suffering from knee pain and would like to know more about nonsurgical approaches to relieving your pain, contact your doctor of chiropractic.

Rowlands BW, Brantingham JW. The efficacy of patella mobilization in patients suffering from patellofemoral pain syndrome. Journal of the Neuromusculoskeletal System 1999: Vol. 7, No. 4, pp142-49.

The Key to Training Is Moderation

Whether you're dropping them off at gymnastics class, standing on the sidelines during football practice, or cheering them on during a soccer game, proud parents everywhere know how involved children are in sports these days. More and more children are participating in athletics, often starting at a very young age.

Evidence suggests that children who resistance train can improve motor skills and reduce the risk of injury during athletics, although the exact recommendations (i.e., number of exercises and repetitions to be performed) have not yet been determined.

In a study published in the online version of Pediatrics, 43 boys and girls were divided into three groups for eight weeks: an exercise group that performed 1 set of 6-8 repetitions with a heavy weight; a second exercise group that performed 1 set of 13-15 repetitions with a moderate weight; and a control group that did not resistance train at all.

The children exercised twice a week using various exercise machines, and after eight weeks, strength and muscular endurance were measured using leg extension and chest press exercises. The researchers found that not only did both exercise groups show greater gains than the control group, but that the high-repetition/moderate-weight approach was more effective than the low-repetition/heavy-weight approach.

If your children are involved in athletics, encourage them to adopt a moderate, consistent program of resistance exercise. But don't just hand them a set of weights and say "go for it." Teach your children the safe, effective way to train. If you're not sure what to do or would just like more information, ask a health care professional.

Faigenbaum AD, Westcott WL, LaRosa Loud R, et al. The effects of different resistance training protocols on muscular strength and endurance development in children. Pediatrics (online version -- www.pediatrics.org), July 1999: Vol. 104, No. 1, ppe5.

For more information on sports and fitness, visit https://www.chiroweb.com/tyh/sports.html

Reduce Sodium Intake, Reduce Heart Disease

Almost everything we eat contains at least a little sodium, although many foods, especially the processed variety, contain way too much. Our bodies only need about 500 milligrams (mg) of sodium a day; although current dietary recommendations allow for 2,000 - 4,000 mg (1-2 teaspoons of salt), statistics show that the average adult consumes almost double that amount.

Limiting your sodium intake can reduce your risk of developing high blood pressure and cardiovascular disease, especially if youíre overweight, according to a study in the Journal of the American Medical Association. Researchers estimated dietary sodium intake in 2,688 overweight subjects and 6,797 nonoverweight subjects, then assessed incidence of and/or death from cardiovascular disease over 19 years of follow-up.

Results: Among overweight participants, a relatively small increase in sodium intake was associated with substantial increases in disease risk: 32% higher risk of stroke; 44% higher risk of heart disease; 61% higher risk of death from heart disease; and a 39% higher risk of death from all causes. Dietary sodium intake was not significantly associated with cardiovascular disease risk in nonoverweight participants,

If you already have high blood pressure or a developing heart condition, restricting your sodium intake is even more imperative. Your doctor can give you more information on sodium and provide nutritional guidelines suitable to your specific needs.

He J, Ogden LG, Vupputuri S, et al. Dietary sodium intake and subsequent risk of cardiovascular disease in overweight adults. Journal of the American Medical Association, Dec. 1, 1999: Vol. 282, No. 21, pp2027-34.

Two Words for Arthritis Sufferers: Aerobic Dance

"For you and I are past our dancing days," Mercutio tells cousin Romeo in Act I of Shakespeare's timeless masterpiece. Certainly not the case if taken literally (both were young men), and not necessarily a wise choice, either. Consider the results of a study in the American Journal of Physical Medicine and Rehabilitation.

Ten patients suffering from rheumatoid arthritis (RA) participated in a low-intensity (no jumps or sudden movements) aerobic dance program twice per week for eight weeks -- 10 minutes at 50% of maximum heart rate in the beginning, progressing to 25 minutes at 60-70% of maximum heart rate from the sixth week on. Although the group reported no significant gains in aerobic power, nearly half showed 10-20% improvement in their cardiovascular fitness. Many patients also reported significant improvements in physical stability and movement, and reductions in pain/stiffness.

Aerobic dance classes are filled with men and women looking to lose weight, stay in shape, improve performance, or just have fun. As this study suggests, relieving the pain and disability of arthritis could be another good reason. If you or a loved one suffers from arthritis, ask your chiropractor about the potential risks and benefits of low-impact aerobic dance exercise.

Noreau L, Moffet H, Drolet M, et al. Dance-based exercise program in rheumatoid arthritis. Feasibility in individuals with American College of Rheumatology functional class III disease. American Journal of Physical Medicine and Rehabilitation, 1997: volume 76, pp109-113.

For more information on anti-aging and senior health, go to https://www.chiroweb.com/tyh/aging.html or https://www.chiroweb.com/tyh/senior.html

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