Ask the Chiropractor- What are common ways people hurt themselves when starting to exercise- We have a special guest joining us on this podcast. Coach Kegley. Learn more about our friend Coach Kegley here #healthy815 #movement815
- Good morning, it's Dr. Brant Hulsebus, chiropractor here in Rockford, Illinois. Today is "Ask The Chiropractor." We get asked a question a lot, get asked a question about common injuries that people get when exercising. Now I think when you exercise, your posture, and the way you do it, it's very, very important, and that's something that you need to work with somebody one on one with aggressively. You can find yourself a good coach to work with. But today I'm talking a little bit more about some common things that people don't do every day when it comes to exercising and stretching, and that's talking about how you warm up and how you cool down, and maybe post recovery. How to restock your supplies that you burn out when you exercise. 'Cause when we like to exercise, we burn a lot of stuff. We burn off lot of stuff and we have to replenish our shelves in order to get back to normal. So what we're gonna do is, I always talk about if I don't answer to your question, you need to find an expert in the field. So today I am going to share my quest, "Ask The Chiropractor," with a good friend of mine down the road from me, Coach Justin Kegley. Coach Justin Kegley and I have worked together with patients on and off for over the years. He's great. I always have a copy of his book here, "Be Great Today," it's a great book if you wanna learn how to start. Where do I start day one making myself, improving my health? And the thing that I really appreciate working with Coach Kegley is he does great with all my patients, but the one area that I really find he does great with is all my student athletes. My daughters goes to his place, they work with him and stuff like that, he's great with the kids. He's not just coaching your physical person, he's also working with what's goes on with that muscle between your ears. He's really big on making sure that muscle between your ears works good. So we're gonna jump over to him and we're gonna ask him some of these questions too, and kinda work together and come up with some answers. Let's go over there. (upbeat music) All right Coach Kegley, welcome. So we get "Ask The Chiropractor" a lot, and one of the questions I get asked a lot is about... They always wanna know about the exercise and the form and stuff like that. And I think that's incredibly important as a chiropractor. I know you do too, but I want to actually go one step before that. One step before we grab a dumbbell, or we start hitting an exercise specific equipment, and talk about a warmup. And a lot of my patients I stress them heavily about, if you wanna do one thing to make yourself healthier and better, go for a 30 minute walk. So could you kinda touch a little bit on what kinda of a warmup you would think a patient should do, or person should do, who needs to start in a 30 minute walk first? - Yeah, thanks for having me on Dr. Brant. Appreciate it. And I think... Look, getting the exercise part is always intriguing, right? That's the most exciting part, but I 100% agree with you on going for a walk, that that is the beginning place. So really in making sure that we're starting to move in our lower body, 'cause obviously that's what's gonna be important. So I really like to just do some functional movement patterns, right? So taking some time to get your... Put your upper body against the wall and then to make sure you're working through to loosen up your calves, you know? Getting on slight step or something to work through, getting some calves raises up and down which is a really simple thing, but it'll prevent you from having issues where you start to push it and you feel pain or issue in the calve, or in the ankle, also any body weight movement. And it could be stuff that you're supported on. It doesn't have to be about doing the perfect exercise, but some body weight squats, lateral squats. Things like that that will get you to start to prime the pumps, so that way as you're walking your body is more engaged rather than just going like, "Hey cold, I'm gonna go out and I'm just gonna let it rip." That may help but ultimately we wanna move well for life, not just move well for that 30 minutes. - Exactly. So one of the things I like to talk with a lot of patients about for a good warmup, is maybe getting a foam roller. I believe you're probably a big fan of foam rollers too, correct? - Absolutely, form rolling-- - So can you touch-- - Yes, sir. - Go for it tells about foam rolling. - Foam rolling is an outstanding piece that I do recommend for most people, right? Because what it allows us to do is, it allows us to increase the length of our muscle tissue on that short time period, right? So what's great about it is, if we increase that muscle tissue length then ultimately we're going to have a better piece of muscle over the long term. So really working on making sure foam rolling all the way up the legs. And we talked about doing some stuff to get your your calves and your lower body warmed up, but doing the same thing. Warming up, rolling through your calves, through your quads, through your hamstrings on the back side of your leg, really making sure that you start to move through that. I always think we should foam roll our back in appropriate places, but we need to make sure we take care of our our spine obviously as you know, but that's really to work through those things, 'cause it's gonna help us to have better quality tissue for the long term. - And with that form roller idea, we're using that for all athletes, not just our walkers, right? Even our most aggressive athletes are gonna do stuff like that? - Absolutely. I think... Look, a foam roller is a poor man's massage therapist, right? So if you could take a massage therapist with you everywhere and have them go through muscle tissue issues, or just a general warm up before a game, before a practice, we would 100% do that, right? But the foam roller allows us again to increase... If you think of people that have mobility issues, are restricted, it starts in that tissue not being able to stretch and move, right? And so it gets all bound up. And a foam roller is not a magic pill but what it does, it allows us in the short term to start getting greater increases in range of motion, allows our muscle to move better, so that way in the long term it becomes a better more quality muscle tissue. So it prevents injury and it is a 100% something I recommend for everybody. - Now is there another product that you like a lot too for warmups so that we kinda cover it? - No. I think it's really it. Warmups don't have to be complicated. And I think sometimes people just overcomplicate that or think it has to be this big masterful thing, but really it's about moving in a way that you're... What you're going to prepare to do, right? So when we look at our athletes, if we're gonna move laterally or linearly, we warm up appropriately that way. For anybody who's not, I think a warmup is gonna not only prepare your muscle tissue, but it's gonna allow you to have a better workout. So when you go in and you're like, "Hey I'm gonna run into the gym and just get a quick workout in, or I'm gonna go for a walk or go for a run." You're selling yourself short and you're cutting the quality of your training down, if you don't get a warmup. Your heart rate's gonna be increased, your muscle tissue's gonna be better, and it's overall gonna be a more... it's gonna be a better experience and more beneficial. - And in reality, when you do that you're not really saving time, 'cause when you're done, you're gonna have to come over and make an appointment with me anyways, correct? - Yeah. (chuckles) Right. You're trading... It's penny wise pound foolish, right? We're taking those short term things go like "Oh, I can get it in really fast." And then all of a sudden two weeks later you're like, "Oh my back just went out. I don't know why, what happened?" Well if we take that time, you can have the pain of discipline or the pain of regret. One of the two and you don't wanna regret for sure. - So let's talk a little bit about afterwards. I know your family and our families have one distinct difference. You have all sons and I have all daughters. (Coach Kegley chuckles) And the one thing I learned about growing up is difference having daughters, is a lot of times my girls will have a basketball game, have an hour and a half break and have another basketball game. It seems to me like powers that be do not think girls need recovery time, or don't need to do anything after a sporting event to get ready for the next one. So if you had a quick tip or advice for us, what to do after an event for a cool down and a recovery activity, that would be awesome. - Yeah, for sure. So couple things. I think our cool down looks a lot like our warmup. The caveat to that is as we start to cool down, number one, I wanna bring the heartbreak down, because be making sure that we get better movement through our range of motion with flexibility and stretching, that's really great, but we have to make sure we bring our heart rate down. Too many times we force a stretch by trying to work really hard at it if we're doing it, rather than relaxing, right? Stretching is about the breath. So making sure that we bring our heart rate down. But you can still go through the same thing with the foam roller at the end of a workout. And then we wanna make sure that we go through all of our stuff, especially in the lower extremity or whatever if you work something in particular. But in looking specifically through athletes or people that are moving in lower body work, we wanna make sure that we are working all the way through the calve, all the way up the lower part of the body. Because here's the deal, ankles get stiff and that often causes problems at the knee, right up our hips get stiff, that can cause problems in the back and the knee, so ultimately if you don't take care of the things that are in between your joints, you're going to have joint problems. So we wanna avoid that by taking care of what's going on in between each of those joint segments. - Often here in the clinic we say, "Sometimes unfortunately, you're all connected." 'Cause you here to do one thing and next thing you know you're having all kinds of issues. So that does happen. And then let's talk about one more thing here real quick about muscle cramps, and so on hours later, 'cause maybe... Like I said, we burn through stuff, we burn through some of our things in our body, and I'm always been a huge fan of doing recovery, like shakes and recovery, stuff like that. - Yeah. - Do you have any tips for us? What do you recommend? Maybe do you have something that we can look at in an easy way. - Yeah, for sure. So recovery looks like not only stretching and taking care of your body that way, but also getting nutrients back in your system like you said. We're burning through that, so we wanna make sure that we repair that. Especially we want to make sure that we take care of our muscle tissue. So one of the things that we highly recommend is, after a workout that you get a protein and you get a carbohydrate into your body immediately. And we want that to be the best as possible. Typically like a piece of fruit or something like that. Protein powder is the easiest way to get that back in quick, you can have a whole meal. I will tell you, we believe in this so much we create a product line called Movement Supplements, that we just... Stuff like this. And so this is our branch chain amino acid which is really good pre and intra workout, but also protein afterwards to make sure that you're replenishing that muscle, 'cause we've obviously torn down some muscle fiber while we're get our workout in. And we want to repair that because muscle doesn't just mean like Arnold Schwarzenegger, right? We're not just about building 24 inch biceps. If we lose muscle mass over time, ultimately our metabolism decreases, people get frustrated, and then we also don't have quality muscle tissue. And being able to be strong into the end of the your life, like as we start to get into those older age ranges, having muscle allows us to live independently and decrease the risk of falling. So we wanna make sure that we take care of our muscles for life. So repairing that through protein and some kind of carbohydrate immediately after your workout is gonna make a huge difference in where you are. And obviously pairing that with a really good nutrition program will be super helpful. - I know Coach Kegley and I kinda both have a similar goal, when we're 95 years old, we don't want to take the scooter to dinner at four o'clock, we wanna be able to walk down there-- - Got that. - And that's the goal for behalf for everybody else we work with too. So Coach Kegley, down at the bottom I got your website going. What if I wanted to learn more from you, how could I find you? Instagram, anything like that? Can you give us a-- - Yeah. For sure. So you can find me at Coach Keg, K-E-G. Coach K-E-G on Instagram, also on Facebook as well. Those are the two main places that I post. We also have our Movement 815 that you can find on Instagram as well. So that's where we put out a ton of information, try to be a resource and a light in our community and make an impact where we can. - Well thanks for everything you do, and thanks for coming on joining us today. Is there anything else you wanted to add before we wrap this up here? - No, that's it. I really appreciate our partnership Dr. Brant, it means a lot, and you love being able to come on and help people out. I think this is the stuff that matters, right? To make sure that we take care of our community and it starts with just one person at a time. So thanks for what you do and allowing me to be a part of it. - Always love having you here. And again if you need to find Coach Kegley, you can reach out to me too, of course I have his information. I'd be more than happy to share. He's just down the road from our office. So thanks again for another episode of "Ask The Chiropractor." Remember if you have a question about health like today or about chiropractic specifically, don't ask your family doctor ask a chiropractor. You wanna ask instead of the doctor about your teeth, you'd ask your dentist. So someone comes up you wanna know an answer about chiropractor, leave a message below, go to our website rockforddc.com, or give us a call maybe next time we'll be talking about your question. Other than that everybody have fun, Coach Kegley I want you to you say your line. - Thanks. Let's go be great today. - All right. Thanks everybody.