softball

How to Help Kids Prepare for Sports

Parents know the amazement and wonder of realizing the tiny little baby you used to rock to sleep each night, is now ready to tackle parts of the world on their own. The little hand that used to reach up to yours nonstop, is now ready to throw the first pitch. It’s a mental and physical whirlwind for everyone involved! In this day and age, it is becoming increasingly more important to mentally and physically prepare our kids for sports.

There are endless pieces of advice floating around out there on how to successfully parent a child athlete. However, many of these principles can be put into place long before they ever take the field.

Physical Readiness for Sports

Physical activity is important for everyone, no matter how old they are! Regular physical activity, whether it’s going on family walks, playing in the backyard, or throwing the ball around, is a great way to help kids prepare for youth sports.

Timing is also a key factor. According to Dr. Laura Purcell in the Canadian journal, Paediatrics & Child Health, “Sporting activities must be developmentally appropriate for the child. Enrolling children in sports that are beyond their developmental ability can lead to frustration and early dropout. Thirty-five percent of children who participate in organized sports drop out every year. By age 15, 75 percent of youth no longer play organized sports.”

By paying attention to your kids physical development and capabilities, you can help prepare them for a lifelong love of sports!

Purcell goes on to say, “It is not until they reach the age of six years that sufficient combinations of fundamental skills are attained to allow them to begin participating in organized sports.” Dr. Purcell firmly believes in focusing on developing fundamentals for sports instead of focusing on competition when children are under the age of 6. These fundamentals include running, throwing, tumbling, and catching.

It’s also important to make sure your child has a proper physical examination before entering the world of sports. A doctor of chiropractic, such as Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN, can help!

Dr. Dee can evaluate your child and their development, and identify any underlying issues or subluxations that may need to be corrected. Chiropractic for kids is proven to help with focus, development, immunity building, coordination, and more.

It is a great idea to incorporate chiropractic into your child’s routine before they enter the sports world! Chiropractic helps ensure their nervous system is functioning as it should, so they can not only perform their best, but also feel their best. This is why so many professional athletes utilize chiropractic care!

If you are about to enter into the world of youth sports with your family, contact Healing Hands Chiropractic today! Dr. Dee and her amazing staff can help! Reach us today at 615-203-3505!

Mental Readiness for Sports

We all know that sports are about far more than physical readiness. Sports are a huge mental game as well. We all want to raise classy athletes who respect other players and the game, and who are great examples and leaders for their teammates. Here are some great suggestions and strategies parents and coaches can use in order to raise young athletes who are well-mannered and successful, while loving the game!

1. Don’t overreact, or underreact. At the end of the game, it is just a game. Sports are supposed to be fun! However, it is still hard to accept a loss for most kids (and adults!). If you have a kid disappointed in the outcome of the game, focus on trying to find a learning experience from it or a positive amidst the loss. Don’t let your child sit and sulk, and certainly do not belittle them for losing! On the other end of the spectrum, it’s important to not underreact. The process of learning to play team sports is important. If your child is slacking off or goofing around during practice, isn’t hustling or listening to the coach, or mishandles something that is 100% within their control, do not let it slide. Set a precedent for respect and hard work.

2. Let your kid play multiple sports. Kids are more likely to get injured if they specialize in a specific sport early on. Letting your child try out and play multiple sports give them great social and athletic interactions, and helps them learn what sports they truly enjoy! Worried that by letting your child participate in soccer, dance, and hockey that you are sacrificing their future career in the NHL? Wrong. Studies actually show that 82 percent of top athletes from the four major sports in the United States played multiple sports!

3. Set an example. If you want your kids to love sports and exercise, guess what you need to do? Love sports and exercise. Overweight parents are more likely to have overweight kids. Kids model their parents behavior. This includes their parents work ethic, attention to detail, punctuality, exercise and eating habits, responses to losing, reactions to a bad call, and more. You’ve got a set of little eyes watching you at all times. What will they see?

4. Teach your child how to properly shake hands and hold eye contact. Coaches truly do pay attention to how a kid reacts and treats other kids. A nice firm handshake and the ability to maintain eye contact during conversation is not only a great skill in sports, but also in life. These are two of the little things you can teach your child now, that they will use throughout their entire life.

5. Surround your kids with unconditionally positive people. Everyone responds better and more favorably to people who are positive, from adults to kids. Kids are easily influenced. It is so important to let them be influenced by positivity for as long as you can. You want your kid being coached by positive people who know their stuff. Find adults who will speak truth and wisdom and encouragement into your kid’s life, and then thank them like crazy when they do!

kettlebell

Natural Treatments for Rotator Cuff Pain

The rotator cuff is a group of tendons and muscles located in the shoulder and upper back. It connects the upper part of the arm to the shoulder blade. The tendons in the rotator cuff are responsible for shoulder stability. The muscles in the rotator cuff allow the shoulder to rotate.

To understand how important the rotator cuff is, you need to know how the shoulder works. The shoulder is made up of three bones: the humerus (upper arm), scapula (shoulder blade), and clavicle (collar bone). The shoulder is a ball-and-socket type joint. The ball, or head, of your upper arm bone fits precisely into a shallow socket in your shoulder blade.

The rotator cuff is what keeps your arm in this socket! Clearly, it’s an important piece of the body’s puzzle. When rotator cuff pain occurs, it can be incredibly debilitating. It’s also something that needs to be taken seriously!

Symptoms of Rotator Cuff Pain

According to The Mayo Clinic, symptoms associated with a rotator cuff injury may include:

  • a dull ache in the shoulder
  • difficulty sleeping, especially when laying on the affected shoulder
  • pain when lifting or moving your arm in different directions
  • a grating sound or sensation when moving your shoulder in certain positions
  • weakness in the impacted shoulder and arm

Common Causes of Rotator Cuff Pain

There are a number of causes for rotator cuff pain or injuries. Typically this type of pain comes from a torn rotator cuff. Sports injuries, unexpected falls, overuse from repeated actions, and normal wear and tear from aging can lead to rotator cuff pain.

Unfortunately, a rotator cuff tear is one of the most common injuries to occur in the shoulder area. Rotator cuff pain can also be caused by:

  • Tendonitis
  • Impingement of the tendons in the shoulder
  • Frozen shoulder
  • Bursitis

Natural Treatments for Rotator Cuff Pain

Seeking treatment early on during the course of rotator cuff issues is key. There are many nonsurgical methods available to treat and heal rotator cuff pain. Read on to learn about natural treatment options for rotator cuff pain and injuries.

Chiropractic

While many believe that doctors of chiropractic only treat back and neck pain, this simply isn’t the case. Doctors of chiropractic are experts in understanding how the body works and moves. Their goal is to help restore function to all parts of the body, and to help harness your body’s ability to heal itself.

Dr. Dee, at Healing Hands Chiropractic in Murfreesboro, TN, has years of experiencing treating injuries such as rotator cuff pain. Through targeted adjustments, she can help reduce inflammation around the rotator cuff. She can also help restore range of motion and recommend exercises that will strengthen the area.

Through these adjustments, Dr. Dee will help restore the body’s nervous system. This power is what helps the body heal itself, and will help your rotator cuff heal.

Ice

If you know you’ve just injured your rotator cuff, immediately place ice on the area. This helps reduce inflammation and swelling. Apply ice for 15 minutes every other hour for the first few hours. Then you can drop down to 3 times a day until the pain subsides.

Rest

One of the hardest things to do in our society is to rest and take time to let our body heal. If you’re injured, your body needs even more rest than usual! Try getting more sleep and limiting overhead activities to give your rotator cuff time to heal.

Take it easy and give your shoulder and rotator cuff time to heal. By slowing down, you could truly speed up your recovery time.

Strengthening and Stretching

There are specific exercises you can do to strengthen and restore movement to the rotator cuff. Definitely seek out the advice of an expert before starting any strengthening regimen.

Stretching will also help improve your rotator cuff pain, by increasing flexibility and range of motion. Remember, stretching should never hurt or cause pain in the rotator cuff.

Rotator Cuff Strengthening and Stretching Exercises

If your doctor has cleared you for strengthening and stretching exercises to help in healing your rotator cuff injury, try giving these a try!

1. Crossover Arm Stretch

With your feet hip distance apart, relax you shoulders and gently pull one arm across your chest as far as you can. Hold at your upper arm area for 30 seconds. Relax for 10 seconds. Repeat the stretch 5x per side.

2. Back Rotation

Hold a small hand towel, lengthwise, behind your back. Be sure you grab one end with one hand, and lightly hold the other end with your other hand. Pull the towel horizontally so that it stretches your shoulder, but doesn’t cause pain. Hold this stretch for 30 seconds. Relax for 10 seconds. Repeat 4x per side.

3. Pendulum

Lean forward with your knees slightly bend and put one hand on a table for support. Let your other arm hang at your side. Swing this arm back and forth 3-4 times, then side to side 3-4 times, and then in a circular motion 3-4 times. Repeat this sequence with the other arm. Do this 3x per side.

4. Standing Row

Using a light resistance band, loop the band around a doorknob or post. Grab the handles or two ends the band with your hand. With your feet hip distance apart, hold the band with your elbow bent and at your side.

Keeping your arm close to your side, slowly pull your elbow straight back. Slowly return to the starting position. Do 3 sets of 10 per side. Think about squeezing your shoulder blades together as you pull.

Healing Hands Chiropractic Can Help

If you think you are suffering from a rotator cuff injury, please contact our offices today. Chiropractic care is a safe, natural, and effective way to treat rotator cuff pain at its source.

Dr. Dee and her kind and caring staff at Healing Hands Chiropractic look forward to hearing from you! Contact our offices today at 615-203-3505

cycling

Benefits of Exercise for Healthy Living

It’s officially spring time in the south. The weather is warmer, the skies are blue, and it’s time to get outside and enjoy some fresh air! Maybe you’ve been waiting for warmer weather to hop on the exercise train. Perhaps you’ve finally finished up a huge project at school or work. Whatever the reason is that you’ve been putting off exercise, it’s time to get up, and get moving!

The benefits of exercise extend far beyond losing weight. It can positively impacts just about every single area of wellness in your life! Read on for several reasons as to why you should start working out today!

10 Reasons You Should Start Exercising Today

1. Increase happiness levels.

Exercise is an easy way to boost levels of happiness. A study done by Penn State University found that people who exercised, not matter the intensity, experienced more pleasant feelings than those who did not work out. This same group of people reported feeling happier on the days they worked out.

What does this mean? That working out can not only make you happier (and healthier) long term, it also serves as a great happiness boost for each day.

2. Reduce risk of heart disease.

In 2013, a thorough review of research studies was conducted. It included 305 trials and more than 339,000 participants. This meta-review found that statistically, there were no detectable differences between people who prevented heart disease with medication, and those who prevented heart disease with exercise.

Even more, patients in the studies who had already suffered a stroke found that physical activity interventions worked better than drug treatment!

3. Improve memory.

Exercising regularly is proven to help improve your memory! Studies have found that aerobic exercise such as running or swimming. Aerobic activity boosts the size of the hippocampus. This is the part of the brain in charge of memory and learning.

Regular exercise is also linked to decreasing the risk of dementia. The next time you’re tempted to sit on the couch and watch just one more episode, keep in mind the power that exercise can have on improving memory!

4. Perform better at work.

Did you know that exercising regularly is linked to increasing productivity at work? Studies found that employees who worked out before work or used their lunch break for exercise felt less stressed. It also found that these same employees felt happier and were more productive on days they exercised.

5. Increase self-confidence.

Feeling down about yourself? Exercise can help! Many scientific studies prove that any type of exercise can help boost a person’s self-confidence. Unfortunately, our society puts insane amounts of pressure on how our bodies look.

This societal pressure can easily cause us to get down on ourselves and our appearances. Studies show that just getting up and exercising can automatically boost our self-confidence and how we feel about ourselves.

Do yourself and your self-esteem a favor and get up and get moving!

6. Live longer.

Research published in 2012, which studied 650,000+ people, found that exercising just 30 minutes 5 days a week can increase a person’s life span by 3.4 years!

It also found that exercising just 10 minutes a day, 7 days a week, can add 1.8 years to your life. The study found this to be true no matter what sort of physical shape the participant was in!

This same study found that being obese and inactive decreased participants’ lifespans by up to 7.2 years.

7. Boost immune system.

Regular exercise is proven to strengthen the immune system against future cancers. It’s also proven to reduce the risk of breast cancer.

While researchers are yet 100 percent sure how exercise boosts the immune system, they have a couple of theories. These theories range from exercise flushing out bacteria from the body, to reducing stress that may increase the risk of illness.

Do some good for your body today and start exercising!

8. Increase strength and flexibility.

The number one type of exercise most adults turn to is cardio. If you’re not working flexibility and strength into your exercise routine, it’s time to start.

Strength training helps improve your muscle strength and muscle mass. This helps keep bones strong. It also helps your body burn more calories throughout the day long after you finish exercising.

Stretching helps increase your body’s flexibility. While this may seem small, it will make performing every day tasks much easier. It also helps blood circulate better to your muscles and may even lower the risk of cardiovascular disease.

9. Boost energy.

When you’re feeling exhausted, the temptation to flop down on the couch and turn on Netflix is strong. However, research shows that’s the opposite of what you should do to boost energy. Just heading out for a leisurely walk is proven to help drop fatigue levels and increase energy by up to twenty percent.

10. Sleep better.

Exercise is proven to help people sleep better. It strengthens the body’s circadian rhythms. This helps keep you more awake during the day, and reach deeper, more quality sleep at night. If you don’t reap the benefits of exercise helping you sleep better right from the start, don’t give up. It may take up to four months for those just starting an exercise routine to have a positive effect on sleep.

Healing Hands Chiropractic Can Help

If you’re ready to begin an exercise routine, or have already started one, chiropractic care can help! Chiropractic helps the body heal faster. This equates to shorter recovery times, decreased risk of injury, and better mobility for the body.

Other benefits of chiropractic care for athletes include:

  • Improved sports performance
  • Increased flexibility
  • Improved concentration and focus
  • Increased blood flow
  • Fewer injuries
  • Relieves strain placed on the body

Call Healing Hands Chiropractic located in Murfreesboro, Tennessee today to schedule your appointment 615-203-3505 or email BoroWellnessExpert@gmail.com for more information on how chiropractic care can help you along in your exercise routine.

Healing Hands Chiropractic proudly serves Murfreesboro, Smyrna, Nolensville, Bell Buckle, and all other areas of Middle Tennessee! Come see the best chiropractor in Murfreesboro at Healing Hands Chiropractic!

Call (615) 203-3505 or fill out a form to schedule your appointment today.