sign in sign up
<<
Home , Alternative medicine, Elastic therapeutic tape

I S S U E 1 S E P T E M B E R 2 0 2 0 Sports Chronicles By Rocky Mountain Human Performance Center

In This Issue

The Benefits of RockTape on Athletic Performance

Dry Needling: What is it and how it improves recovery OUR MISSION

Rocky Mountain Human Performance is The Role of the dedicated to serving athletes of all ages and Cannabinoid ability. We use a holistic approach to address all System in Chronic aspects that contribute to athletic performance and recovery. We incorporate active release technique and therapeutic exercise intervention RMHPC, inc. with our patients to rehabilitate injury and help them return to their regularly active lifestyles. w. www.rockymountainhpc.com This newsletter will give some e. [email protected] advice on different recovery strategies that can be a. 7331 College Pkwy, Fort Myers, FL a. 2760 29th St., Boulder, CO used in to treat and prevent sports injuries. We will discuss the use of tape, dry needling, shockwave therapy, and CBD oil in this month's issue!

0 1 V O L U M E 2 | I S S U E 1 The Benefits of RockTape on Athletic Performance

RockTape is a type of kinesiology tape which has been used in recent years as a popular method to provide support and enhance biomechanical patterns. Kinesio tape was invented in the 1970s by a Japanese- American chiropractor named Kenzo Kase. It became popularly used among athletes after the 2008 Olympics where it was used by many Olympians, such as Misty May Treanor and Kerri Walsh, among many other professional athletes. Although many professionals are skeptical of the effects of kinesio tape, they claim it may have a effect. This article will review several studies and explain the scientific effects on why it helps to improve performance, and use it to treat our patients.

Perceived Benefits of RockTape on Athletic Performance

Stimulates mechanoreceptors to enhance Helps lift the skin to enhance circulation of blood flow and lymphatic fluids Reduces pressure on (pain receptors) and alleviates pain by increasing circulation in the interstitial space

0 2 V O L U M E 2 | I S S U E 1 The Benefits of RockTape on Athletic Performance

RockTape is a type of kinesio tape which has Kinesiology tape is also used in high become a widely popular product used to treat performance settings to improve sports injuries. The primary effects that allows circulation through the muscle and the tape to support specific injuries is the improve anaerobic threshold in endurance ability of the tape to lift the skin and provide activities (Manescu, 2015). In a research greater circulation through an area. Greater article by Marban, et al., (2011) six elite blood flow and circulation to an injury means triathletes were used to evaluate the effects faster recovery. The ability to lift the skin not of kinesio taping of the calf muscles on only improves circulation, but it also only one leg. The participants reported less decompresses nociceptors, also called pain cramping and fatigue in the leg with the receptors, and alleviates pain (van den Dries, tape. An improvement in circulation also Capobianco, & Brink,rockape article). With helps reduce the accumulation of blood proper application of kinesio-tape, it can lactate and increase power output in a improve proprioception and enhance posture. fatigued state. Another study done on Many healthcare professionals are skeptical of fatigued runners also provides the use of kinesio-tape and blame it's effects on that kinesio tape has an effect on muscle placebo. However, even if there may be some fatigue. The group of runners that had no- placebo effect in play, there is some evidence tape showed a decrease in stride length and of it's ability to improve neuromuscular frequency (Ward, et al., 2014). In a study facilitation through improved circulation and done by An, et al. (2017) 11 elite male decompression of the area. volleyball players participated in a Wingate Kinesiology tape has been used to treat many different musculoskeletal injuries such as, fatigue test and then asked to complete a 30 shoulder impingement, patello-femoral pain, second counter movement jump test. The and plantar fasciitis, to name a few (Manescu, results of these tests show that the group of 2015). A research study done by Thelen, athletes that did have the tape on had Dauber, & Stoneman (2009) shows that the use higher jumps and total work completed. In of kinesio tape on the shoulder two research studies, there were better provided immediate improvements in pain results in a dynamic balance test in a free active range of motion that lasted for 2-3 fatigued state (Zulfikri & Justine, 2017), days. A systematic review done in 2015 by (Tajik, Shokri, & Ghanbari, 2016). This Montalvo, Le Cara, and Myer shows some improved dynamic balance and control in a evidence showing that kinesio-tape has a fatigued state show that kinesio tape may positive effect on recovery when used in help prevent injuries in fatigued athletes. conjunction with exercise therapy. Some of the These studies provide the greatest evidence evidence shows that this could be due to a that kinesio tape has significant placebo effect, but there are multiple studies improvements on increasing performance that show improvements when testing for by enhancing circulation. specific injuries.

0 3 V O L U M E 2 | I S S U E 1 The Benefits of RockTape on Athletic Performance SUMMARY... REFERENCES 1.An, B., Lee, S., Kim, S., & Park, D. (2017). Effects of A summary of the research that was found Kinesio Taping on Jumping Performance and on kinesio tape shows that it may improve Blood Lactate in Elite Male Volleyball the rehab process for certain individuals. Athletes. Exercise , 26(1), 69-76. doi:10.15857/ksep.2017.26.1.69Manescu, This may be through a placebo effect or it 2.C. O. (2015). Kinesiology Taping. Marathon, 7(2). may be because of the properties of the 3.Ozturk, G., Kulcu, D. G., Mesci, N., Silte, A. D., & Aydog, E. (n.d.). of kinesio tape tape and the ability of it to lift the skin and application on pain and muscle strength in increase circulation to the area. More patients with myofascial pain syndrome: A research needs to be done on why the tape placebo-controlled trial. The Journal of Science, 28, 1074-1079. has positive effects on some injuries. The 4.Tajik, A., Shokri, E., & Ghanbari, A. (2016, April use of kinesio tape for performance and to 28). The Effect of Kinesio Taping of Quadriceps enhance the amount of work that can be Muscle on the Balance of Non-Elite Football Players After a Local Fatigue Induced done in a fatigued state is more supported Protocol. Journal of Rehabilitation and with multiple studies that show that Research, 3(1). 5.Van den Dries, G., Capobianco, S., & Brink, J. athletes that wore the tape experienced less (n.d.). The clinical efficacy of Rocktape in a muscle cramping or a greater level of work performance enhancing application. Rocktape. in a fatigued state. All in all, kinesio tape 6.Ward, J., Sorrels, K., Coats, J., Pourmoghaddam, A., Moskop, J., Ueckert, K., & Glass, A. (2014). The has some benefits to improve performance Ergogenic Effect of on and rehab with little to no . Stride and Step Length in Fatigued Come to Rocky Mountain and ask about Runners. Journal of Medicine, 13(4), 221-229. doi:10.1016/j.jcm.2014.09.003 RockTape! 7.Zulfikri, N., & Justine, M. (2017). Effects of Kinesio Taping on Dynamic Balance Following Fatigue: A Randomized Controlled Trial. Physical Therapy Research, 20(1), 16-22. doi:10.1298/ptr.e9887

Schedule a Performance Assessment with Rocky Mountain

0 4 V O L U M E 2 | I S S U E 1

Dry Needling: What is it and how does it improve recovery?

Dry needling is a modality used to treat muscle pain and inflammation of the soft tissues. In tight and inflamed muscles, trigger points can be located. Trigger points are areas of localized pain upon palpation. These trigger points are localized contractures that are created by overuse. Stimulating the muscle with the dry needle allows the trigger points in the muscle to release by activating a nervous system response of endorphins in the area and drawing in greater The state of Florida has recently updated their circulation to the muscle. regulations for physical therapists The physical therapist will locate trigger points on to include dry needling within areas that are related to your pain through their practice. Dr. Black is excited palpation. They will then insert the needle directly to include dry needling in his into the skin to trigger a muscle spasm. This is how Florida practice, as he uses it they know the muscle has reacted to it. Some frequently within his Colorado patients will get pain relief immediately, while one. Ask about dry needling in your next appointment! others may need a few sessions. It is important to keep up with prescribe stretching and exercises, as you may be sore for 24-48 hours after treatment.

What is it? Does it work?

Dry needling is a technique There has been many research studies done on where a needle is inserted into trigger points the effects of dry needling. It has proven to be throughout the body to relieve areas of pain. useful in treating all kinds of musculoskeletal It does not require the use of any drugs, but injuries such as chronic and neck there is a strong pain relieving response pain, TMJ pain, hamstring , and associated with the dry needling. Dry foot pain, among many others. All of the studies needling originated from Chinese give evidence to its effectiveness in treating pain. and has been incorporated in By inserting a needle into the trigger points, the many integrative professionals needle is disrupting an irregular band of muscle careers. It is typically done alongside exercise tissue. This sends a central and peripheral and other manual therapy modalities to nervous system response to activate a twitch create the best effects. response and release endorphins and relax the muscle.

0 6 V O L U M E 2 | I S S U E 1 Dry Needling: What is it and how does it improve recovery? A look at the research REFERENCES

The research shows an overwhelming 1.Frey, R. J., PhD. (2020). Dry Needling. In amount of evidence to support the efficacy D. S. Hiam (Ed.), The Gale Encyclopedia of of dry needling. And more and more (5th ed., Vol. 2, pp. research is being done everyday to further 887-891). Gale. confirm it's effectiveness. https://link.gale.com/apps/doc/CX794780 Two systematic reviews show that dry 0302/HWRCu=gale15690&sid=HWRC&xi needling is effective in multiple areas of the d=0c2cd73f 2.Boyles, R., Fowler, R., Ramsey, D., & body. In the first systematic review by Burrows, E. (2015). Effectiveness of trigger Boyles, Fowler, & Ransey, et al., (2015) 19 point dry needling for multiple body articles were reviewed and found high regions: A systematic review. Journal of quality evidence for dry needling to be Manual & Manipulative Therapy, 23(5), effective. It found dry needling to be more 276-293. effective than stretching and electrical doi:10.1179/2042618615y.0000000014 stimulation therapy, and equally or more 3.Gattie, E., Cleland, J. A., & Snodgrass, S. effective than manual therapy. Another (2017). The Effectiveness of Trigger Point systematic review by Gattie, Cleland, & Dry Needling for Musculoskeletal Snodgrass (2017) reviewed 13 articles that Conditions by Physical Therapists: A prove dry needling to have short term and Systematic Review and Meta- medium term effects. It also found dry analysis. Journal of Orthopaedic & Sports needling to be more effective than other Physical Therapy, 47(3), 133-149. treatment modalities. doi:10.2519/jospt.2017.7096 Dry needling can treat many different 4.Karimi, A., Mahmoudzadeh, A., Rezaeian, musculoskeletal disorders and areas of the Z., & Dommerholt, J. (2016). The effect of body. A randomized controlled study of 72 dry needling on the radiating pain in patients identified that dry needling of the subjects with discogenic low-back pain: A lower trapezius muscle was an effective randomized control trial. Journal of mode of treatment for neck pain (Pecos- Research in Medical Sciences, 21(1), 86. doi:10.4103/1735-1995.192502 Martin, et al., 2015). Dry needling is effective 5.Pecos-Martín, D., Montañez-Aguilera, F. J., on the lower trapezius muscle, as well as Gallego-Izquierdo, T., Urraca-Gesto, A., many other ones up and down the kinetic Gómez-Conesa, A., Romero-Franco, N., & chain. Another randomized controlled study Plaza-Manzano, G. (2015). Effectiveness of done on dry needling for discogenic back Dry Needling on the Lower Trapezius in pain also proved to be effective. This study Patients With Mechanical Neck Pain: A included 58 participants and identified that Randomized Controlled Trial. Archives of an improvement in pain lasted up to two Physical Medicine and months after the last treatment Rehabilitation, 96(5), 775-781. (Mahmoudazeh, et al., 2013). doi:10.1016/j.apmr.2014.12.016 Dry needling is growing in acceptance worldwide and is a trusted modality for pain relief and treatment of sports injuries. Many studies prove that dry needling is more effective than placebo and that it is equally effective to other treatments, such as lidocaine shots and other manual therapy techniques. 0 7 V O L U M E 2 | I S S U E 1

The Role of the Cannabinoid System in Management

The endocannabinoid system is a highly complex and involved system within our bodies and brains. There are many cannabinol receptors that are highly populated in the brain, but also found in other organs such as the , , spleen, digestive tract, fat, and stomach. With these cannabinoid receptors located all over our bodies, they work to create a bridge between the body and the mind and help maintain homeostasis throughout the body. The cannabinoid system has a very involved role in our , nervous system, and all of the body's organs to maintain healthy function throughout these organs.

What is CBD? What are the benefits of using CBD products? According to an article written by Harvard “Many people integrate CBD into their health Health Publishing, “CBD stands for routine to support their cellular and molecular cannabidiol. It is the second most prevalent of health. CBD, or cannabidiol, is just one of over the active ingredients of (marijuana). 80+ cannabinoids that can be extracted from While CBD is an essential component hemp. Among the many benefits experienced of medical marijuana, it is derived directly from CBD use, some of the main ones are a from the hemp plant, which is a cousin of the sense of calm for focus; relief from everyday marijuana plant. While CBD is a component stresses; help in recovery from exercise- of marijuana (one of hundreds), by itself it induced inflammation; and support for healthy does not cause a “high.” According to a report sleep cycles. By definition, hemp contains no from the World Health Organization, “In more than .3% THC - the psychoactive compound that is found in higher humans, CBD exhibits no effects indicative of concentration in marijuana. By contrast, hemp any abuse or dependence potential…. To date, naturally has higher levels of CBD, a non- there is no evidence of public health related psychoactive compound known for helping our problems associated with the use of pure bodies maintain health and overall wellness.” CBD.” Additionally, “CBD has been proven effective in The CBD that is being commonly used to treat the treatment of different types of chronic pain. anxiety, insomnia, and pain is actually a A study from the European Journal of phytocannabinoid found within the hemp Pain showed, that CBD applied on the skin plant. This phytocannabinoid acts as a key in could help lower pain and inflammation due to the endocannabinoid system to produce a arthritis. Another study demonstrated the physiological reaction to help maintain mechanism by which CBD inhibits homeostasis throughout the body. inflammatory and neuropathic pain, two of the most difficult types of chronic pain to treat.” 0 9 V O L U M E 2 | I S S U E 1 The Role of the Cannabinoid System in Chronic Pain Management What is CBD? The effectiveness of CBD

According to an article written by Harvard “The has a vast network of Health Publishing, “CBD stands for receptors, called the Endocannabinoid cannabidiol. It is the second most prevalent of System. The purpose of this system is to help our body stay balanced and in good overall the active ingredients of cannabis (marijuana). health, even when external factors and While CBD is an essential component certain lifestyle choices diminish our of medical marijuana, it is derived directly wellbeing. CBD and other cannabinoids fit from the hemp plant, which is a cousin of the into the receptors of the Endocannabinoid marijuana plant. While CBD is a component System, helping the body complete its efforts to keep us in good health by supporting of marijuana (one of hundreds), by itself it many of the body’s physical processes.” does not cause a “high.” According to a report from the World Health Organization, “In What are the side effects of using CBD humans, CBD exhibits no effects indicative of products? any abuse or dependence potential…. To date, CBD is generally well tolerated and there is no evidence of public health related considered safe. As with any other problems associated with the use of pure supplement, there is a chance that it could CBD.” cause adverse reactions for some people, and/ What are the benefits of using CBD or could interact with certain medications. products? Possible, yet unlikely side effects of using CBD include, “nausea, fatigue and irritability. “Many people integrate CBD into their health A significant safety concern with CBD is that routine to support their cellular and it is primarily marketed and sold as a molecular health. CBD, or cannabidiol, is just supplement, not a medication. Currently, the one of over 80+ cannabinoids that can be FDA does not regulate the safety and purity extracted from hemp. Among the many of dietary supplements. You cannot know for benefits experienced from CBD use, some of sure that the product you buy has active the main ones are a sense of calm for focus; ingredients based on the dose listed on the relief from everyday stresses; help in label (especially products purchased at recovery from exercise-induced dispensaries and health stores). Additionally, inflammation; and support for healthy sleep the product may contain other (unknown) cycles. By definition, hemp contains no more elements.” than .3% THC - the psychoactive compound that is found in higher concentration in Who can take CBD oil? marijuana. By contrast, hemp naturally has “Studies show that hemp extract with CBD can higher levels of CBD, a non-psychoactive be well-tolerated by many. Since the most compound known for helping our bodies common results of taking it are calm and maintain health and overall wellness.” focus; relief from exercise-induced Additionally, “CBD has been inflammation; support for healthy sleep proven effective in the treatment of different cycles; and relief from everyday stresses, types of chronic pain. A study anyone looking for balance in these from the European Journal of Pain showed, areas might benefit from a cannabinoid that CBD applied on the skin could help extract with CBD and additional plant lower pain and inflammation due to arthritis. compounds.* And don’t forget about your Another study demonstrated the mechanism furry friends!” by which CBD inhibits inflammatory and neuropathic pain, two of the most difficult types of chronic pain to treat.”

1 0 V O L U M E 2 | I S S U E 4 The Role of the Cannabinoid System in Chronic Pain Management Products you can trust REFERENCES Both the cbdMd and the Charlotte’s Web 1.CBD Buyers Guide. (n.d.). Retrieved products are THC-free and are tested, August 26, 2020, from throughout the entire manufacturing and https://www.cbdmd.com/cbd-buyers- production process to ensure nothing but guide high-quality CBD oil in every batch (with 2.Donvito, G., Nass, S., Wilkerson, J., Curry, third party test results accessible from their Z., Schurman, L., Kinsey, S., & Lichtman, websites). Additionally, hemp plants are grown A. (2017, August 31). The Endogenous domestically to ensure that the standard of Cannabinoid System: A Budding Source of hemp oil extracted from the plants is Targets for Treating Inflammatory and premium and free from any additives. Neuropathic Pain. Retrieved August 26, Products produced by these two companies 2020, from have the dosage listed in milligrams, on the https://www.nature.com/articles/npp2017 front of the box or bottle, and are a medical 204 grade. Most CBD oil products will have a 3.Grinspoon, P. M. (2020, April 22). number on the front of the bottle, often Cannabidiol (CBD) - what we know and ranging from 300 mg to 10000 mg. This what we don't. Retrieved August 26, 2020, number is not the amount of CBD oil from you get in every tincture or capsule but is https://www.health.harvard.edu/blog/cann instead the total amount of CBD contained abidiol-cbd-what-we-know-and-what-we- within the CBD oil product. The actual dont-2018082414476 amount of CBD you receive should be 4.What Is CBD? CBD 101: Charlotte's Web™ . the total CBD number on the front (in (n.d.). Retrieved August 26, 2020, from milligrams), divided by the number of https://www.charlottesweb.com/what-is- servings in the bottle. It is important to start cbd low and go slow! Begin by 5.ECS: the body’s master system. taking a quarter of a dropper under the tongue (2019). Natural Foods Merchandiser, 1–8. twice daily for at least 4 – 6 weeks before changing the frequency of use, dosage or serving size. Consult a professional if you believe the product is not working and they will advise you on what dosage to use or serving size to take.

Access cbdMD to get high quality CBD oil

1 1 V O L U M E 2 | I S S U E 1

The Emerging Evidence of Shockwave Therapy

Extracorpeal shockwave therapy is a noninvasive treatment that delivers shockwaves to injured tissue to treat tendinopathies and other orthopedic disorders. It is a great option for athletes trying to avoid a more invasive procedure which requires longer time off and potentially an end to the athletic season. It is also a great option for nonathletes that have not been able to resolve chronic tendinopathies with other treatments. Shockwave therapy is a new and emerging treatment strategy and has gained greater acceptance and use within the lat 10-15 years. Shockwave therapy began with an accidental observation of an osteoblastic response on bones in animal studies in the 1980s. More research has been done on humans since then and has proved effectiveness on chronic tendinopathies for the elbow, shoulder, hip, knee, and .

How does it work? Shockwave therapy has The shockwave mechanism releases high been used to treat: waves of pressure through the skin to the injured soft tissue. Shockwaves have been Plantar fasciitis used to disintegrate kidney stones, but unlike lithotripsy, these are low energy shockwaves Lateral epicondylitis (tennis elbow) that cause microscopic interstitial and Calcific tendinitis in the shoulder extracellular responses that to tissue regeneration (Wang, 2012). Shockwave Patellar (jumper's knee) therapy has been used on calcific tendons to helped relieve pain in the calcified area. It has Achilles tendinopathy also been effective in treating tendinopathies Nonunion in bone because of its analgesic effect and ability to increase blood circulation to the injured Avascular necrosis of the femoral head areas. It has proven to be a suitable, noninvasive option to try before surgey. Osteoarthritis of the knee

1 3 V O L U M E 2 | I S S U E 1 The Emerging Evidence of Shockwave Therapy A look at the research REFERENCES The research on shockwave therapy has 1.Al-Abbad, H., & Simon, J. V. (2013). The become increasingly more supportive of Effectiveness of Extracorporeal Shock the use of shockwave therapy for Wave Therapy on Chronic Achilles musculoskeletal disorders. It started in the Tendinopathy. Foot & Ankle 1980s exclusively with animal studies and International, 34(1), 33-41. has gained acceptance with more studies doi:10.1177/1071100712464354 done on humans throughout the 2000s. 2.Cacchio, A., Paoloni, M., Barile, A., Don, A systematic review done by Wang (2012) R., Paulis, F. D., Calvisi, V., . . . Spacca, G. covers the extensive research done on (2006). Effectiveness of Radial Shock- shockwave therapy throughout the years. Wave Therapy for Calcific Tendinitis of Covering the animal studies and the theory the Shoulder: Single-Blind, Randomized behind how shockwave therapy works and Clinical Study. Physical Therapy, 86(5), including multiple studies done on human 672-682. doi:10.1093/ptj/86.5.672 subjects for multiple different body parts, 3.Mani-Babu, S., Morrissey, D., Waugh, C., including the shoulder, elbow, hip, knee, Screen, H., & Barton, C. (2014). The and foot/ankle. The review concludes that Effectiveness of Extracorporeal Shock shockwave therapy is successful in treating Wave Therapy in Lower Limb multiple kinds of injuries and is a great Tendinopathy. The American Journal of option for treatment as it is noninvasive and , 43(3), 752-761. poses very little risk. doi:10.1177/0363546514531911 A randomized controlled trial on 4.Wang, C. (2012). Extracorporeal shockwave therapy for chronic calcifying shockwave therapy in musculoskeletal tendinitis in the shoulder tested a total of 90 disorders. Journal of Orthopaedic subjects. The results showed improvements and Research, 7(1), 11. in pain for up to 4 weeks and calcifications doi:10.1186/1749-799x-7-11 disappearing up to 80%+ in some patients (Cacchio, et al. 2006). Studies done on shockwave therapy for Check out Dr. Black's achilles tendinopathy also show great improvements of pain before considering new book on knee surgery. A systematic review done by Al- Abbad & Simon (2013) reviewed 4 studies with consistent evidence that shockwave health therapy proved to be effective with very little complications. Furthermore, another systematic review done by Mani-Babu, et al. (2014) for shockwave therapy on hip pain, patella tendinoapthy, and achilles tendinoapthy also showed effectiveness for short and long term effectiveness of all three musculoskeletal disorders. There is an overwhelming amount of evidence supporting the use of shockwave therapy for injuries and to prolong the need to get surgery. More evidence continues to come out in support of shockwave therapy.

1 4 V O L U M E 2 | I S S U E 1 Zucchini Bread Ingredients 2 c all purpose flour ¾ tsp baking powder ¾ tsp baking soda1 tsp salt1 ¼ c shredded zucchini, drained 1 c brown sugar ¼ c granulated sugar ½ c vegetable oil 1 tsp vanilla extract 2 eggs 1/3 c milk 2 tbsp lemon juice 1 ½ tbsp lemon zest

Instructions Preheat oven to 350ºF

Grease a loaf pan and lined with parchment paper.

In a bowl, mix flour, baking powder, baking soda and salt together. Add in the

zucchini into the flour mixture and coat completely.

In a separate bowl, whisk together the brown sugar, granulated sugar, oil, vanilla,

eggs, milk, lemon juice.

Add in the dry ingredients and lemon zest, and then stir until just combined. Do

not over mix.

Pour batter into the prepared loaf pan and bake for 45-50 minutes.

Do the toothpick test.

Let it cool for 15 minutes prior to transfer from the pan to the cooling rack.