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| Transcript, Monte-Carlo March 22-24, 2007 |
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What Sports are best for Anti-aging?
Anti-Aging Medicine World Congress
March 22-24, 2007
Monte Carlo, Principality of Monaco
Lecture by Dr. James Stoxen DC
Team Doctors
Treatment and Training Center of Champions
6432 S Pulaski, Chicago Il 60629
To contact Dr James Stoxen DC
teamdoctors@aol.com
(773) 735-5200
Good afternoon how is everybody?
Welcome to the conference. It’s a pleasure to be here. It’s an honor. In fact, Dr. Goldman had told me if you get invited to this conference then you’ve hit the big time, so to speak. It’s a definite honor to be here.
First of all today I’m going to talk about what are the sports that are the healthiest for anti-aging and we’re going to go over this. Sports is a big subject and I think we’re going to break it down and make it a little simpler and relate it to anti-aging medicine.
First of all, anti-aging medicine, as Dr. Goldman said is the earliest detection n prevention of age-related diseases. Anti-aging medicine actually exceeds the standard of care. I call the standard of care, which we have to practice as doctors as standard care, and anti-aging medicine goes beyond that. In some ways anti-aging medicine eclipses standard of care and we run into some difficulties with our normal treatment methods that sometimes in dealing with health insurance companies and all, our newest technologies and advancements are exceeding their understanding. Sometimes we have to educate the masses through these conferences reaching out to your fellow doctors as well as your board people to discuss what this is all about.
As Dr. Goldman mentioned, I work in the sports and entertainment industry. When you work in the sports and entertainment industry with some people who are Grammy award winners, who are breaking world records, looking for the most advanced care, you have to find something unique and different that is going to exceed their expectations. They're looking for is some form of perfection, and not just waiting for the disease to come.
Here is a video right of the winning of the last WBC champions. He was trained in my facility. What I decided to do in 1993 was to improve my center by addling an exercise facility, which was good enough to train world-class athletes. In the process, we picked up some very good talent. This gentleman actually had an Achilles tendon tear 5 years ago It was a complete Achilles tendon tear and was treated at the hospital. Then we took over his care. In fact, we rebuilt him and he ended up winning the world championships. What we’ve learned from sports is that sorts involves multiple actions of acceleration which means that each segment should move as quickly as possible and take advantage of a very important mechanism called the elastic recoil mechanism .you’ve seen in boxing where the movement begins with the foot and the arch of the foot having an elastic spring recoil mechanism in the arch. That consists of the ligaments, tendons and the configuration of the arch.
What we’re going is we’re beginning the action from the foot then we’re tuning with the hips. I always teach my athletes to allow each segment of the body to come in a little bit later than the first segment. In other words, with the first segment is the foot. Then the hips, then the shoulders, then the arm and the wrist snapping, with the final phase of movement being the fastest. These applications we can also add to our daily life when we’re thinking about simple actions like walking or running.
When we’re talking about sports medicine and sports, one of the sports that you want to recommend for your patients because not everyone is going to want to go out and beat up people for millions of dollars. We’re talking about athletes that are your athletes – maybe your regular patients have to participate in year round activities; not seasonal, because it preserves the quality of the work that we’re performing for the entire lifespan of the patient.
Team sports are great because they can involve themselves with friends and activities that are with guys and ladies that they can have friendships that allow them to stay in the sport a little longer, it should involve activities of all range of motion including the foot and multiple directional changes in running and walking and also increase bone density. One lady said, my favorite sport is swimming and I get exactly what I need for that. Obviously if she’s not parting some mass on the foot, or the body of the frame, then we’re not going to increase density and sports should have a minimal amount of inflammation.
Obviously the sport of boxing is not necessarily a sport for longevity so the other thing I’m recommending today is barefoot sports such as Martial arts and just Tai Chi and those kinds of spots. When I talk about systemic inflammation, you're going to find out from a lot of doctors, it increases a lot of different diseases.
As well as other doctors who incorporate the care of the patient. This situation what I've done is I've out lined a nice graph for my patients so they can better understand my progress and my goals as an anti-aging doctor. So in this situation, ….
Add to that, systemic inflammation from poor diet or the bringing elutions though your lungs or various other forms of inflammation can be added or multiplicated amounts of inflammation. People may not be aware of that. Make your patients aware of that. We’re talking about anti-aging medicine, we’re also talking about the way people think, as well as what the other doctors that are incorporating the overall care of the patient.
In this situation, what I've done is outlined a nice graph here for my patients so that they can understand better my progress and my goals as an anti-aging doctor. so in this situation, we are going to change their way of thinking from disease based medicine approach to an anti-aging approach. Which means we have to educate them I different phases, which is number one. The red phase, I call that. It’s like a stoplight, red yellow and green. Because caution stop, don’t move or do activity when you're in pain. This is when a patient is in an obvious inflammatory state. There is frank inflammation and pain. Obviously, we’re not going to recommend them to do running hen they're in pain, especially if it’s a knee or some of the lower body areas.
The second phase, what I call the cautionary phase. We’re right out of pain and hopefully, our joints are not functioning at near perfect movement, which means that if the biomechanics are not sound, or if the movement is unstopped, and we exercise we’re actually accelerating the aging process. That means we’re accelerating on many different fronts. Number one, from the standpoint of degenerative joint disease the second one is obviously the release of inflammation and if we’re taking 10,000 steps per day, obviously that means that by walking which is what we’re doing every day, that means that we have a steady flow of inflammation that is like a toxic soup almost to infest our body and cause aging of all the body systems.
Today we’re going to talk about phase II and III because that’s what they’ve asked me to talk about. I enjoy these phase because I've experimented this phase for about 15 years in my practice. That means with the health club facility in my office, what we have is treatment rooms with open windows where I can peer into the training center and make recommendations on improvement on form and technique during the process of the patient training.
What that means is that the patient has to be aware of the fact before they start they are going to be in an open environment and there are some necessary forms and the like that they have to sign that they're going to be trained in an open environment. What’s really great about it is that they can learn a lot about what I tell the patient in the training center from when they’re getting their first phase of care, which is in the treatment area. So it’s a very nice environment for a learning experience.
Now what I’m going to get into now is what we are actually doing. The situation. What are we training? How is this young beau start from walking across the bar multiple times per day and finally getting back up doing it over and over again until the point where these doing these amazing tricks and techniques. What were doing actually is not training the muscles and the joints; we’re training the nervous systems. Muscles have no power to guide themselves, but with the manner of which they act are directed by the central nervous system. When were incorporating training techniques, we have to understand that t that the central nervous system is a big part of the performance of the sports. An athlete can certainly do this in the confinement of the training center. But put her in a coliseum with 80,000 spectators and screaming and other participants competing and cameras panning, and it makes a big difference. The level of competition as well as an international stage will throw an athlete off completely if you don’t incorporate those things in the training process. Then you're going to end up with an athlete whose going to choke.
I don’t know if any of you have athletes at that level. What were going to do is find out how we can do that today. So, in the process of training, what we’re doing is actually developing the systems with the brain, called engrams, or muscle memory. These are neuro networks, positive or negative. If they’re positive what they do is they allow the body to move in a mechanically sound way to perform the sport and to exercise and build muscle and train the cardiovascular system and increase bone density. If we are trained in a negative way, it causes damage to the joint, it causes inflammation to be released and a negative feedback loop on growth hormone, weakness and then eventually injury as well as aging of the body due to the release of these chemicals we call inflammation or cytokines. So when we’re a child we start with these movement patterns where the baby is kicking in the crib and eventually learns to stand up and walk on their own. Then as a toddler performs movements that are as close to human walking as possible. Then we begin to incorporate some sports activities in the baby’s development. Those are called generalized movement patterns. These movement patterns are established in childhood and they develop over time in adulthood. These generalized movement patterns, as I mentioned before can be positive engrams, or they can be negative engrams. Obviously we learned today that negative engrams are going to create a more advanced aging or accelerated aging process.
What we’re looking for are positive engrams. So when your patient comes in the office – the first thing that you’re going to want to do is look for the negative engrams. The way of walking must be biomechanically sound. Understanding how a patient walks is tricky. Yet, if you are practicing watching a patient perform a sport, you can see whether he has a good baseball swing. You can see if your friend has a good golf swing. If the man is throwing the football correctly and with participation in sports, you can analyze that from your television set, and certainly you can analyze the way a patient performs their walking in your office. So if you have a long hallway, just watch the way they walk. It’s very simple. There’s really nothing to it. Then we’re going to analyze how they run, maybe.
Here we have an athlete; this could be some of your patients partaking on the treadmill possibly in their basement. Obviously if they’re not ----------of sound, but sometimes we have problems. Look at what happens. So some of these could be very dangerous. Ooh!!
But some of the inherent dangers that we’re not looking for is if the patient is not biomechanically sound.
In this situation, we have the ________ of what I call the foundation. This is the ankle complex, which incorporates the arch. This is something I've been studying for along time and my program is based upon the reestablishment of the normal biomechanics of the foundation. Because all other joints inoculate from that foundation. As you can see, the bottom is the calcus or the heel, the talus. Talus means saddle joint and saddling of talus is the tibia and fibula representing the ankle mortis. All those removable joints and the muscles, ligaments and tendons that are around those and joints must be exercised to preserve the ability of that----.
Now, a sprained ankle is something that we talk about. It’s kind of a simple – as long as there is no fracture, it heals fairly well. The sprained ankle is the number one injury in sports. Sprained ankle is the number one recurring injury in sports. So talking about what we need to do to for our athletes to make sure they have longevity in sports is –
The number one area to be treated should be the number one vulnerable area to treat or to be injured which is the ankle. And unfortunately, we don’t have a lot of exercises for the ankle and that’s why we have problems.
First of all, this is a cuff of muscles that hold the ankle together, that I call the pronator/supinator cuff. It’s the most important area of training in the body. And why is it the most important. It’s where we have an elastic recoil mechanism of the foot is an energy saving device.
It is what causes your patients to walk through the shopping mall and after an hour they’re completely exhausted and they hurt everywhere. Their knees hurt, their neck and their back hurt.
The most important muscle that stabilizes is the arch. It gives it that spring so when you step down, it has absorption of the shock so that you don’t have to wear shoes that have this thick of foam padding. You can run barefoot if you like. People do it. This muscle is called the tibialis posterior. It is the most -- of the area that we can - it is the quickest and there is a syndrome named after it. If you step wrong the mechanical flaws go up the frame and cause damage throughout the body. As you can see --- this is called the Modified Trendelenburg Test. In this situation, we’re looking for some weakness in the frame. For example, have your patient stand near a mirror, then stand on one foot – hold it and see if they swing this way or that way. These are very simple test that you can do in your office and that will help you to understand better what’s wrong with your patient.
Obviously if the foundation is off during the walking mechanism, there is the swiveling effect that happens in the lower back. If the walking is off, you’re going to end up with knee joint degeneration, hip joint, back and lower back degeneration. So the first thing we’re going to look at after we’ve of course fixed biomechanics is Phase I. This is where we do single joint braced exercises that are more like body building exercises and those exercises get the patient started. I’m going to go back to that slide because also we’re going to move ourselves into what we call sport specific type joint exercises and Plyometrics. Oh my God, that’s a scary word to a lot of you. These exercises I divided into non-functional, functional and dysfunctional.
Non-functional exercises are exercises that you perform that do you absolutely no good. Dysfunctional exercises cause pain during the time of the exercise or eventually will cause imbalance in the joint and damage. Functional exercises we’re going to discuss in this talk.
Here we have a single joint muscle exercise. As you can see, the beauty of the calves, however, if this is the only lower joint body exercise ever that an athlete performs, then we’re gong to have problems because there are other ranges of motion at that area it moves in called pronation and supination. Obviously we learned that those are important because those establish the health and integrity of the foundation and the elastic recoil mechanism, which is very important.
Start with the foundation. Why do you train without footwear; because footwear closes up that area. Would we put on a sport coat and do curls. Would we wear a straight jacket and do bench presses? Absolutely not! You’re not going to wear shoes when you’re training your feet because it just does not make any sense. You ask, what about injuries? Well, what about injuries? I haven’t had any injuries – where’s the wood? (tap-tap) in 16 years I’ve had my facility. And I have my patients train barefoot every day. What’s so important and rather interesting is that a patient came back to me and said, “Can I start training with you again just as a fitness person and not as an injured person?”
She said because the health clubs wouldn’t let her in to work her exercises for her feet because she had to take off her shoes and that meant that she was going to have some sort of hygiene problem. I said, “Certainly, come on back.” That’s the problem. You see, health clubs are about the appearance and hygiene, certainly. However, we have to take our shoes off to be able to train our feet. We grab the bar with our hands and we have to germs there too. So just bring some type of disinfectant and you can go ahead and train. Here is Zola Budd who competed without shoes. This gentleman won the Olympic Games and broke the world record in the marathon in the 1960 Olympic Games from Ethiopia. His name is Habib.
Here we have an example of barefoot training, martial arts and Pilates. What we’re going to talk about is how we can strengthen our feet and our entire body. Start with the arch mechanism we talked about. Arch flexibility is critical to the elastic recoil mechanism I spoke about previously. If your arch is frozen, then your body will not move in the proper way; it will move with abnormal biomechanics. Like I said, this elastic recoil mechanism of the foot is an energy saving device.
Flexibility is also important, except if you’re flexible but don’t have the strength in the area in end range of motion that this young lady on the left. As you can see, she has a band attached to he leg and she has not only flexibility, but she has flexibility in end range so she can use that to perform activities like the lady that is far to your right.
Now in this situation, I have a nice stretch for all of you, but the ladies might like this called the ‘anti-bunion’ stretch. As you can see, it stretches the foot. And why not? Take your shoes off and do that in anything.
Here’s an anti-neuroma stretch. It’s very nice to stretch out the joints. Patients they come and pay me a lot to do that stretch on them when you could do that at home.
Here are some exercises that you might find interesting. These are exercises that I do in my office because they develop a spring mechanism in the elastic recoil mechanism of the foot. Obviously this is foot inversion here. Look at these exercises. These are not easy. This may be on ….
Here we go.
This is foot abduction, foot adduction. Your attachment could be a band or it could be attached to a weight. Then we add the other areas that are hip abduction and foot supination. We’re adding the hip area so we strap that to the foot and perform those training exercises-very unique.
Here’s a little exercise that you’ve seen a million times. But you don’t do that when you go to the health club, and you should. It’s called balance.
And here is what we talked about earlier where we have an athlete who’s a boxer, who’s great in the gym, but when you get him in front of people, he has what is called a ‘choke’. He chokes. So here she is on the balance board and I’m going to confuse her with all sorts of different things that I’m throwing at her which forces her to grab them and of course she might even have a good time at it. So those are things that you can do to improve the mental central nervous system capacity as well. Here’s a Bosu Ball – very popular to develop the stabilizing muscles of the foot.
Here are some hip adduction muscle exercises. This is the most important exercise in the training center. In fact, three out of four trainers in Chicago don’t even have the machine to perform that activity. However, abduction and adduction of the hip – what are some of the things that can happen?
Obviously, 400,000 people in the United States of America, with the greatest health cares in the world, so to speak have hip joint replacements. The body part didn’t work, so we replaced it with some artificial joint.
Now we’re going to do those exercises to get the body ready for other exercises, which is like running and fast walking. This is the most valuable cardiovascular exercise, but why is it that two-thirds of the competitive runners in the world – that means 16 million runners have an injury every year out of 23 million. That means if you start running, you have about a 70% chance that you will not be running by the end of the year.
Running is more of a hopping, skipping and jumping type of exercise and demands we do some Plyometrics. Plyometrics got a bad name for a while because people took it to the extremes. People were doing like 60 inch jumps and that would be like jumping down from this podium to the floor and getting injured. Some of the best athletes in the world went overboard with the Plyometrics and gave Plyometrics a bad name. That’s acceleration, deceleration and change in direction of motion exercises as well. Why is that? It’s because acceleration and deceleration is where the injuries occur.
Deceleration is where you tear your ACL or enter your cruciate tendons or ligaments. How is it that we are going to train the body so we don’t have a tear of the anterior cruciate? That’s prevention anti-aging medicine. We’re going to practice it so that when it does happen, our body is ready for it. So, Plyometrics is really tough.
Here’s a gentleman who is doing Hopscotch. That’s Plyometrics. What else is Plyometrics? Plyometrics is jumping jacks. Here we have an analysis of the running style. What we’re going to do is look at this man running. As you can see, his feet are out like a penguin and his body is not really lined up properly. Here, we’re putting him right on the center of that line to determine whether the placement of his foot is correct and we’re finding out that it isn’t. On the left, the foot pointing forward is straight. This is the correct position and the other one on the right is not.
Therefore, you can do this in your own office. It is not difficult. Why don’ you start Monday?
With these exercises I’m going to show you, we’re not going to jut run straight like on the treadmill. That’s the biggest mistake people do. When they get out of work, they get out of the car, go change clothes then run down the street, which is the straight. That’s not how we develop a well-rounded foot mechanism and body, which is strong in all planes of motion. And here’s the problem.
You always hear about the 70 year old lady who merely reached for something in the cupboard, fell and broke her hip.
When we’re talking about anti-aging medicine, we’re not just talking about increasing bone density and increasing muscle mass and looking good. We’re also talking about function.
If our patient has strong muscles but falls down and breaks her hip, she probably has a good chance that she won’t live very much longer. Most of the time with a hip fracture, the morbidity is high. In this situation, as you can see, the body has to balance itself on one foot and that demands some stabilization muscles.
Simple things like setting up cones, then having the patient walk first, then fast walk and then run demands the mastery fundamental exercise. Progressive training – wh8ere we are practicing our activities because practice makes perfect. But anti-aging medicine is perfect practice. That means execution of form and technique to maintain that patients can develop a body correctly. Then we change directions very easily by a circle, which means we’re exercising the muscles on the opposite side of each limb. That’s called Figure Eight Training. Here’s a simple to side – called a Side Shuffle. That develops the muscles of the foot and ankle complex in movements that we’re not usually used to performing are the engrams or movements.
Once we’ve developed these bodies of engrams of movements, then the body is already used to it. Showing the picture of the young lady walking on the balance beam, she certainly couldn’t do that movement when she first walked on the balance beam, but as she practiced it, she got better and better and didn’t fall. So you have to practice these exercises so that the body will retrain itself in the central nervous system.
Here we have cones that are higher, and then we have the lower cones. In this situation, you can see that the body is on more of an angle with the lower cone. We’re adding coordination and agility to the training. Instead of just running, now we’re adding an additional task for them to perform. Here is ‘Jumping Jacks’ which is a very simple exercise that people think is just a joke. Certainly it isn’t. There are other exercises that you will see at the World Class level. When I go to international track and field events, they’re doing jumping jacks and other exercises like skips. Some of the world-class sprinters are performing these high hip skips because it develops the elastic recoil mechanism.
Here, we’re adding complexity. This is a Two Jump Lateral Hop. You can do this in your back yard, and then you have your patients do it. It develops agility, coordination, as well as balance. This exercise will really develop balance because we’re asking the patient to step on one foot instead of two. That may seem simple, however it develops a very complex central nervous system.
Here is a Side Hop with just Single Response, which means the athlete is jumping over one cone and then we add what we call Multiple Training, which is increasing the response with multiple jumps that demands that they have coordination and agility. In this situation, it requires that they use their ankle muscles (as earlier) that are the most neglected. In this situation, … here’s an eight point step, they can either step, lunge, hop or bound. Depending if you have an 80-year-old woman, she can step to these destinations. The Eight Point is where we also have to find a proper place to put our feet as well as so we can reach the cone. These develop coordination and agility.
This is called Ricochet Jump, where twisting and turning mechanisms are more complex in the foot.
This is called the Ricochet Box Jump. In this situation, they’re jumping up and down, not really jumping from the podium, but obviously this is also jumping. In this situation, like I said, it develops elastic recoil.
This was fun. I do this with my daughter and her friends. We set up obstacle courses in the back yard. This is great for kids, as we talked about earlier, that children are not getting enough exercise because they are choosing video games over going out in the back yard.
According to the studies, children should have one hour of structured play and one hour of free play. That is important to develop their bodies.
Here we have fun obstacle courses. Like I said, you could set them up with your children in the back yard. Then you have to get out there and do it with them.
My daughter always says, “Let’s go to the park.” And why should I argue with her? I’m not going to sit there and say, “The reason why I have this stomach, belly and I don’t have enough wind is because I have children and I can’t exercise because I’m always looking after them. Don’t use your children as an excuse, use them as a reason and allow them to take you out and exercise.
Some of the tips that I can give you for walking – walk with your second toe pointing toward your target; walk with your shins totally relaxed. There are also a lot of other tips that you can go over. Get a copy of the tape.
In that sense, I’m going to round off my program with – I gave you some nice stretches, some nice exercises. Hopefully, you’ve learned something and perhaps may decide to live your life like a champion.
Thank you, everybody for being a great audience.
Thank you very much.
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