Did you know that among Dr. Lee’s many accomplishments, including being able to remember AC/DC lyrics till this day and besides being a Harford County Chiropractor extraordinaire; he is a member of the International Association for Dance Medicine and Sciences and will soon become a NYU Medical School recognized dance injury specialist? Like they say, if you can’t do it, might as well treat the ones who can when they get injured. Or something like that.
The root of all dance injuries is Energy Intake. This is not exclusive to dancers. Gymnasts and all female athletes would qualify. Female athletes do not consume enough calories. The average adolescent female dancer/athlete needs 2500 calories per day. However, most female athletes will actually only consume 60-80% of that, and dancers/gymnasts another 15% less. Why? Dancers and gymnasts usually have a fear of weight and how it looks and affects their performance. All athletes it’s because of lack of education.
The body considers dance and athletic performance to be discretionary calories. Not only do the girls not eat enough, they usually don’t eat the right stuff. The body uses all the consumed calories to fuel physical and pubescent growth first. Fueling for Dance and other athletic activity comes second. Imagine this: you have 3, 1-gallon buckets and only a 2 gallon pitcher. You can’t fill them all. From here a downward spiral ensues with puberty, growth and athleticism all draining from each other, not only robbing the athlete of her ability and potential, but making her more and more disposed to injury.
What should the girls be eating? Not the 5 C’s of the single girl diet (Coffee, Cigarettes, Chocolate, diet Coke and Cheese). There is a popular myth that salads are healthy. While they are a better choice than a big Mac, a ”salad “is not always the healthy choice. Iceberg lettuce with ranch is about as healthy as notebook paper with fatty wax. A salad made from leafy greens, spinach, other veggies, and a protein, with little or no dressing is a great choice. Protein tends to be the most deficient in the female athlete and should be the number one priority when choosing foods. Protein runs dual purpose, fuel and structure. Bones, muscles, tendons and ligaments are all made from protein. A person can eat enough protein to fuel the body, but not enough to fuel and build. So we need plenty.
Your 30 second nutrition tip: My #1 recommendation is eggs; especially cage-free, high Omega 3 eggs. Egg whites are a near perfect protein and the yolks are high in anti-inflammatory and calorie dense Omega fatty acids. Other good sources of protein are wild-caught fish and seafood, free-grazed meats and if not available leaner-cuts of store bought meats. Luncheon meats don’t count! Neither do fish sticks. Cheese is a condiment, not an entrée. Yogurt is in a grey area. Depends on the source, the production, and what they add to make it taste good. There are many good sources of calories that come with built-in vitamins called fruits and vegetables. French fries are not veggies, ketchup is not fruit. Real nutrition is a 45 minute Power Point presentation. For real, I’ve got one, I’ve presented it.
Real Life: Many of you know I have three teen/pre-teen dancers. We have a very strict you don’t eat you don’t dance policy in our house. So I understand how hard it is to feed them. We are very organized when we shop and when we plan our pre- and post-dance meals. Tip: Our girls eat a small protein filled dinner prior to practice (right afterschool) and again after practice each day.
Even with nutrition and training, injuries happen. That’s why local athletes and dancers turn to us for spine and rehab care. We are the top chiropractor, massage clinic, acupuncture clinic, physical therapy clinic in Bel Air, Churchville, Abingdon, Edgewood and beyond in Harford County.
The Root of Dance Injuries
Did you know that among Dr. Lee’s many accomplishments, including being able to remember AC/DC lyrics till this day and besides being a Harford County Chiropractor extraordinaire; he is a member of the International Association for Dance Medicine and Sciences and will soon become a NYU Medical School recognized dance injury specialist? Like they say, if you can’t do it, might as well treat the ones who can when they get injured. Or something like that.
The root of all dance injuries is Energy Intake. This is not exclusive to dancers. Gymnasts and all female athletes would qualify. Female athletes do not consume enough calories. The average adolescent female dancer/athlete needs 2500 calories per day. However, most female athletes will actually only consume 60-80% of that, and dancers/gymnasts another 15% less. Why? Dancers and gymnasts usually have a fear of weight and how it looks and affects their performance. All athletes it’s because of lack of education.
The body considers dance and athletic performance to be discretionary calories. Not only do the girls not eat enough, they usually don’t eat the right stuff. The body uses all the consumed calories to fuel physical and pubescent growth first. Fueling for Dance and other athletic activity comes second. Imagine this: you have 3, 1-gallon buckets and only a 2 gallon pitcher. You can’t fill them all. From here a downward spiral ensues with puberty, growth and athleticism all draining from each other, not only robbing the athlete of her ability and potential, but making her more and more disposed to injury.
What should the girls be eating? Not the 5 C’s of the single girl diet (Coffee, Cigarettes, Chocolate, diet Coke and Cheese). There is a popular myth that salads are healthy. While they are a better choice than a big Mac, a ”salad “is not always the healthy choice. Iceberg lettuce with ranch is about as healthy as notebook paper with fatty wax. A salad made from leafy greens, spinach, other veggies, and a protein, with little or no dressing is a great choice. Protein tends to be the most deficient in the female athlete and should be the number one priority when choosing foods. Protein runs dual purpose, fuel and structure. Bones, muscles, tendons and ligaments are all made from protein. A person can eat enough protein to fuel the body, but not enough to fuel and build. So we need plenty.
Your 30 second nutrition tip: My #1 recommendation is eggs; especially cage-free, high Omega 3 eggs. Egg whites are a near perfect protein and the yolks are high in anti-inflammatory and calorie dense Omega fatty acids. Other good sources of protein are wild-caught fish and seafood, free-grazed meats and if not available leaner-cuts of store bought meats. Luncheon meats don’t count! Neither do fish sticks. Cheese is a condiment, not an entrée. Yogurt is in a grey area. Depends on the source, the production, and what they add to make it taste good. There are many good sources of calories that come with built-in vitamins called fruits and vegetables. French fries are not veggies, ketchup is not fruit. Real nutrition is a 45 minute Power Point presentation. For real, I’ve got one, I’ve presented it.
Real Life: Many of you know I have three teen/pre-teen dancers. We have a very strict you don’t eat you don’t dance policy in our house. So I understand how hard it is to feed them. We are very organized when we shop and when we plan our pre- and post-dance meals. Tip: Our girls eat a small protein filled dinner prior to practice (right afterschool) and again after practice each day.
Even with nutrition and training, injuries happen. That’s why local athletes and dancers turn to us for spine and rehab care. We are the top chiropractor, massage clinic, acupuncture clinic, physical therapy clinic in Bel Air, Churchville, Abingdon, Edgewood and beyond in Harford County.
The Recovery Train
If a train leaves Philadelphia heading south at 45 mph and another train leaves DC headed north at 60 mph, at what point will the 2 trains meet? I’m sure there’s an answer to that, and Wendy could answer it (she was a Bel Air High School math teacher previous to her career as Mrs. Spine). What we do know is that in the world of mass transportation and word problems, things are moving in different directions at different speeds on different time tables. Health and recovery are much the same.
Be your pain come from an auto accident, fall down the stairs, sleeping wrong or just time, the devolution of your condition is moving in a downward spiral at specific rate; and won’t stop until acted upon. Often times, the speed of disease is faster than the speed of healing. And even then, the downward spiral has to be slowed before it can be stopped. It has to be stopped before it can be reversed. In other words, it takes time to get better; and sometimes things may even get a little worse before they get better.
Health and recovery is a process, not an event. No matter what’s wrong- whether its a herniated disc, whiplash, TMJ problems, our Bel Air chiropractors, acupuncturist and massage therapist can fix it. It just takes a little time, patience, and consistency.
For more information on an “ideal” recovery timeline, check out a recent post on our Facebook page! The Road to Recovery
Do I Need a Nutrition Consult?
How often do you use supplements in your nutrition regimen? Taking vitamin supplements is not an exact science. There is a list of vitamins professionals recommend for most people to take each day, but are you “most people”? Some medications interact with vitamin supplements. Some people have conditions that some supplements should not be taken with. Some people need a different list for optimal nutritional health. Some people need to take certain supplements together for them to work properly. Sometimes your list of supplements changes with the seasons and sometimes it changes based on age or activity level. The only way to know for sure that you are taking the best supplements for you is to consult a professional.
If you are thinking “I am healthy. I don’t need vitamin supplements!” Think again. Do you eat anything that has been processed, grown on US soil, canned, frozen or microwaved? Our soil no longer has the nutrients it needs to give us fully health fruit and veggies. The method of processing our food strips out nutrients. It is impossible to get all your nutrients from your diet no matter how healthy you are.
Why does a chiropractor talk about supplements? Chiropractic is about total health. Vitamin supplements play a big role in how your body heals and functions. Chiropractors have much more training in nutrition on average than other doctors. Swing by our office to pick Dr.Lee’s brain about the nutrition plan that works for you.
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Appointments will now be available starting at 8 am on Monday, Wednesday, Thursday and Fridays. Yes Fridays! We will have appointments available 4 days a week beginning at 8 am on Monday March 6th, and from 8-12 pm on Fridays Starting March 9. Spots are filling up fast! Give us a call to schedule an appointment.
One Step at a Time
pro·pri·o·cep·tion (prō’prē-ō-sěp’shən) noun. The unconscious perception of movement and spatial orientation arising from stimuli within the body itself.
What does that mean really? It is the body’s ability to sense the relative position of the parts of the body. We use proprioception training to build core strength which in turn strengthens and stabilizes the back.
Why is this important? Building core strength and the protecting the back is key to preventing injuries. It also aids in your everyday body movement. Think about going down the stairs or getting in and out of the car. You balance your body on one foot while the rest of your body swivels around. Without proprioception, you’d land flat on your face, or rear. Many adults have poor balance (Don’t think so? Try standing on 1 leg with your eyes closed, arms to your side without flailing about). This really comes into effect as we age but balance is important at any age. Proprioception can be affected by injuries to the back, abdomen or from any and all disorders that affect the nerves and muscles (no officer, I haven’t been drinking, I have disc bulge affecting my proprioception).
How often are you on one foot? When we ask people this question they say never. However, you are on one foot every time you take a step across the room and each time you use the stairs. We incorporate proprioception training into all of our physical therapy programs. We want to help our patient’s bodies become as strong and balanced as possible to not only heal present injuries but to prevent future ones.
Our Core Focus is YOU!
Show me a guy or gal with six-pack abs; and I’ll show you someone with a dysfunctional back.
The Rectus Abdominus muscles, the ones that give you that ripped look (if you can see them) are not only NOT part of ‘the core,’ they are developed at the expense of the core. For that reason, and that reason only, Dr Lee doesn’t sport the sixer ;).
There are 2 types of muscles. Phasic and static.
In other words, on/off and on all the time.The Rectus is an on/off muscle, designed only for brief movements. Static muscles like the core are deigned to be on all the time to provide support and stability. When one spends all their time working on the phasic muscles like the rectus to get that 6-pack look; they are not properly developing the other muscles of the abdomen and thorax that make up the core. Which means less stability for the spine. Which leads you open to back problems such has herniated discs, bulging discs and degenerative disc disease just to name a few.
That’s why the Bel Air Chiropractors here at Susquehanna Spine & Rehab always recommend a well rounded workout that focuses on health, not just looks.
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We just surpassed our 11th practice anniversary. We’d like to take a moment to thank everyone that has given us the ability and opportunity to serve our community for over a decade now. It has always been our passion and goal to provide the absolute best health care to our community. This means making changes and adapting to your needs. So with that in mind, I have a question for you, and I’d be greatly appreciative if you’d respond with an answer. How appreciative? Well, I’ll give you one of these:
And make sure to “Like” us while you’re there!
We are interested in changing up and adding to our practice hours. So here’s the question:
What days and hours would make it more convenient for you to make and keep your appointments? Please be as specific as possible. Click the image above and post your answer on our Facebook page. We look forward to hearing from you!
Breaking News! Extra! Extra!
We would like to share the great news that Dr. Shawn Lee has been accepted as a member of the International Council of Motorsport Medicine along with the International Association for Dance Medicine and Science. More information to come….
What’s in a Name?
What’s in a name? That which we call a slipped disc by any other name would hurt just the same. Despite the commonality of the term, discs don’t slip out; they bulge, herniate, protrude and extrude. But Smith or Montague, rose or tulip; what we name a disc disorder doesn’t really matter all that much in the end.
Discs, aka spinal discs aka intervertebral discs are the cartilaginous spacers and shock absorbers located between the bones of the spine. There’s 2 parts to a disc, the annulus fibers and nucleus pulposus. The annulus is made up of over 60% water and maintains hydration through movement of the spinal joints–like squeezing a sponge; and the nucleus is the gelatinous core. Just like branches of a tree, healthy and hydrated sticks bend but don’t break; but dry ones will crack and break. Over time and stress (physical, chemical and emotional) joints stop working as well as they should, they stop squeezing the sponge and the discs begin to dry out and weaken. Well, then you cough, sneeze, lift, twist or just breathe and your disc blows like a jelly doughnut and you go down just as fast.
The named designations are to describe how far out the jelly is pushed. It has no real bearing on the symptoms or severity. Sufficeth to say, they all hurt. There’s a massive amount of inflammation associated with disc disorders. This leads to local pain and muscle spasms and often pinched nerves.
The best treatments are the ones that take pressure off the disc, the nerve; reduce inflammation and restore motion. Decompression is such a treatment that combines all those into one, painless, gentle modality. And you guessed it, not only do we offer decompression, Dr. Lee and Dr. Lam are experts in decompression.
Our Doors are Open!
As many of you know, I grew up in Texas. Many of those years were spent right on the Gulf Coast. Galveston Bay is awash in blue crabs. Most of them are boxed up and shipped to Maryland. The ones that remain are used as bait for red fish, or get cut up and boiled; yes, you read that right, boiled. No surprise then when Texas based Joe’s Crab Shack didn’t make it here in Bel Air. Yet, they are famous for their phrase: “Love All, Serve All.”
Next Monday is Martin Luther King Jr Day. Despite this being a Federal Holiday, we will be open. Why? When I first moved to Maryland I was an associate doctor for the very first, and longest running Chiropractic clinic in Baltimore. It started in the 1920’s during segregation. I was told stories of how the office had separate entrances, hours and days for not only different races, but for Hasidic patients as well. Even more, one of the first patients I ever treated; his grandmother was born a slave.
I’ve had the unfortunate privilege of dissecting multiple anatomy cadavers. Everyone’s herniated disc looks the same. White, black, gay, straight, Christian, Jew; headaches are headaches, TMJ is TMJ, rotator cuff injuries are rotator cuff injuries.
On Monday, and everyday, all are welcome. Even Steeler’s fans.
Two Lessons Learned, Again.
While we were traveling a few weeks ago, my computer bag slipped off my shoulder and I caught it on my arm right below my elbow. No big deal -my arm was a little sore. I chose to ignore the small injury and went on with my life. I didn’t think anything of it. Last week I noticed that my wrist is a little sore. But again a little soreness isn’t much, so I didn’t do anything about it. Now a few days later my wrist is really sore! It hurts to rotate my arm, it hurts to type and use the mouse and I have no strength to hold anything in my hand.
Don’t Ignore Small Injuries
Thanks for the dry needling Dr. Lee!
Lesson #1: Don’t ignore small injuries; they usually snow ball into something bigger. Ignoring slight pain is like putting a post-it note over the check engine light on your car. Ignoring the light doesn’t make it go away nor does it fix the engine; it just makes it worse.
Lesson #2: The location of the pain or symptom is not always the location of the injury or cause. Pain and injuries can be like earthquakes in that there’s an epicenter, but the shocks can be felt miles and miles away. There is no actual injury to my wrist, but the wrist and hand are connected to the elbow by muscles, tendons and ligaments – and pain usually travels down.
I’ve been taught this and lived this before, but I’ve yet to really learn my lesson. (Don’t tell Dr Lee, it’ll go to his head.) So today I am rocking the kt-tape, which my daughter decorated for me. I am getting my wrist and elbow adjusted, following icing directions; using Bio Freeze, having Dr Lam do muscle work and not ignoring the signs that something is wrong.
Whether it’s an old injury that you have been ignoring, or a new one, we can help! Make an appointment for a consultation today.
All in Good Time – What It Means to Be Healed
“If you don’t have the [guts] to brake late, that’s your problem.”
-Lewis Hamilton, current reigning and 3 time Formula 1 World Drivers Champion
What do we mean by “healed”?
Many people believe being healed is to be become pain-free. Not true. Pain is not a disease, it’s a symptom. A sign if you will; if you have pain, you’ve got a problem. Healed is when that problem is fixed or at least stabilized. As per the AMA (American Medical Association) that means:
Unless the above are resolved, the joint’s not fixed. The problems just fester and ferment until they boil over and strike again; be that days, weeks, months or even years later.
In cars, braking times vary depending on make model and level of maintenance; your body is the same. Healing times vary with age, genetics and lifestyle. Healing may take weeks to months. It involves reducing inflammation, rehabbing muscles, tendons and ligaments; restoring motion to the joints, hydration to the discs and proprioception.
This may often involve combining care with all our providers. For example, as the TMJ specialist in Bel Air, not only will we prescribe chiropractic, but also massage, acupuncture and physical therapy to restore the joint to its proper working order, as well as ease the pain in your jaw.