3 Common Causes of Sports injuries

There are few ways to improve your overall health and keep fit than through engaging in sports activities. Many sports including football, baseball, cycling, swimming, and weightlifting can be vigorous activities. They all demand intense physical & mental power and endurance. In addition, becoming an avid athlete requires consistent and often times intense training. Unfortunately, many athletes suffer minor or major injuries either during training or when performing.

Here are 3 common (and preventable) causes of sports injuries.

1. Unfitness and inflexibility
Many sportspeople experience predictable or unpredictable injuries due to inflexibility and unfitness. The avoidance of regular training sessions, unhealthy eating habits, fatigue and dehydration can make any person unfit. Some athletes can trace their injuries directly to their inactivity. Stay in the game by systematically building your strength, agility, balance, power, coordination, and flexibility. Don’t let avoidable injuries such as muscle strain, lower back pain, and joint soreness be the reasons why you are not doing what you enjoy doing.

2. Inappropriate footwear and uneven surfaces
Athletes who have a tendency of changing their footwear frequently are more prone to those who stick to their comfortable and effective sports shoes. It’s important to find comfortable and well-designed footwear to help prevent unnecessary foot, ankle and knee injuries. Playing or training on uneven surfaces is yet another common cause of typical injuries to the hip joints, knees, lower back, shin splints, and ankles. Athletes should never compromise in regard to their preferred footwear and training/playing surfaces.

3. Fatigue
Fatigue can easily make an athlete vulnerable to both minor and major injuries. Common fatigue-related sports injuries include; lower back, knee, hip and ankle injuries. Every successful sportsperson understands the importance of having sufficient sleep. Over-training and overworking yourself will not solve your coordination, speed, agility or flexibility problems. Embrace smart training methods and spend enough hours to enjoy your sleep for more productive and enjoyable sports sessions.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

5 Dire Effects of Chronic Stress on your Health and Wellness

Many people are not too concerned about their stress levels until things start downhill with their health or mental wellbeing. Encountering stress is inevitable, as it can be triggered by almost most anything including health, financial struggles, relationships, family, inadequate sleep and poor dieting to name but a few. Experiencing regular chronic stress can create devastating health implications. These can include:

1.     Mental health complications

 Research has discovered that people who encounter progressive stress are prone to numerous mental health complications such as low memory, depression, personality disorders, anxiety, irritability, fear, sadness, and anger. Stress has the ability to kill brain cells, and shrink the brain, hence complicating our health further. Serious mental health issues can lead to suicide, wasted careers, drug abuse, and reckless behavior. Help is out there to better manage stress levels and enhance mental health.

2.     Cardiovascular system complications

Chronic stress has a reputation for triggering numerous cardiovascular system disorders including heart attacks, high blood pressure, stroke, abnormal heart rhythms and obesity. However, many of these may be partially prevented by living a stress-free lifestyle.  Avoid reverting to unorthodox methods of fighting stress such as drinking, smoking or overeating. Instead, consider jogging, working out, meditating, dancing or swimming to get rid of stress and improve your overall health.

3.     Menstrual problems/sexual dysfunction

Stress-prone females can experience menstrual complications during menstruation. Many men who experience chronic stress regularly can suffer from impotence, low sexual desire or other sexual dysfunctions. Many of these issues can be sorted out through regular exercises, healthy eating, meditation, and yoga, etc.

4.     Skin & hair problems

Stress is affiliated with multiple beauty and hair problems including eczema, psoriasis, acne, premature aging, wrinkles, skin cancer, mouth ulcers and hair loss among others. Such ailments can lead to low self-esteem, lack of confidence, isolation, or depression. In order to protect yourself from such chronic skin and hair complications, health experts recommend regular exercises, meditation, adequate sleep, drinking enough water, and balanced dieting.

5.     Digestive/Gastrointestinal problems

 Many victims of stress experience various digestive/gastrointestinal problems such as irritable colon, GERD, ulcerative colitis and gastritis. It is common for stressed individuals to become vulnerable to diarrhea, belching, and stomachache. Avoid all these by making the right decisions including working out, improving your nutrition, avoiding negative people and drinking adequate water every day.

Now that you know the negative effects of stress on your overall health and wellness, make it your daily goal to live a more stress-free life.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Health and Wellness Tips for Reducing Stress Naturally

Life can be so sweet yet quite overwhelming at times. In difficult times, stress can become a growing part of our everyday living. While people manage to overcome their challenges, others succumb to them. Unfortunately, chronic stress can gradually turn your life upside down. Here are a few highly effective health & wellness tips for eradicating stress naturally:

Enhance your Nutrition.
The type of food you put onto your plate can play a role in your stress levels. Regrettably, stress can contribute to other health complications including diabetes, heart disorders, high blood pressure, obesity, and depression, etc. Improving your nutrition and antioxidants intake can help lower stress and risks to other more severe health ailments. Focus on foods that contain vitamins, amino acids, minerals, and antioxidants. Lastly, stay away from stress-inducing foods such as processed sugars & foods.

Get rid of toxins.
We live in an era of fast foods. Many people seem to have an attraction for unhealthy foods or products, oblivious of their consequences. Toxins can be found in many food items, beauty products, hygiene essentials, and medicine. Weeding out all toxins can be a powerful weapon against chronic stress, provided you commit yourself to make it work. Start by becoming conscientious of everything you consume. To combat toxins effectively, consider drinking lots of water to detoxify, use natural cleaning/natural personal care/beauty products, avoid storing food in plastics, and avoid pesticides/herbicides if possible.

Get ample sleep.
As they say; the best things in life are free. Getting adequate sleep every night can have a great impact on your life. Yes; we all get caught up in our day-to-day living and end up depriving ourselves of much-needed sleep. Having inadequate sleep on a regular basis can easily trigger stress in your life. Resultantly, you can become prone to all sorts of health disorders such as depression, HBP, memory troubles, and stroke. Save yourself by enjoying at least 7-8 hours of sleep every day.

Get active.
When was the last time you exercised? Well, stop making excuses and start working out on a regular basis - for your own good. Being busy is allowed but not having time to enhance your own physical and mental health is not. Engaging in low-impact or vigorous physical activities such as swimming, cycling, jogging, weight lifting, yoga or dancing daily can be life changing for you. Sweat it out to improve your body’s endorphins levels and reap the benefits of your labor including more energy, reduced stress, stronger immune system, and improved sleep.

Other effective stress-relievers.
In addition to the above, listening to music can easily enhance your focus, calm your mood and promote relaxation. Music is known for its therapeutic effects on our brain and creating calmness. Investing in aromatherapy & essential oils such as Jasmine, lavender, olive, coconut, Cedarwood, Sandalwood, Orange, and Frankincense can be used for effective stress management, as well. Lastly, drink adequate water, keep a daily mood journal, or engage in meditation to help manage stress successfully.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Why Go Organic?

Statistics reveal that lifestyle diseases are on the rise. This has made many people shift more seriously toward healthy living. One way to ensure you live healthily is through taking a balanced diet. Organic foods are the healthiest of all foods - natural and generally safe from pesticides.

The organic food revolution has been in full force for years and getting stronger across the globe. With a higher percentage of organics in our grocery store these days, the price for such foods continues to fall. Aside from the lowering of its price points, the following are compelling reasons why you might want to consider joining the organic food movement.

Why organic foods?

1. They tend to have a more robust and natural taste.
Vegetables and fruits grown organically tend to be juicier, flavorful and sweeter due to excess amount of necessary nutrients such as antioxidants and phytochemicals. They also tend to be fresher and of greater nutritional quality as compared to non-organic and imported fruits and vegetables. Even organic meat tastes more natural and is healthier than non-organic meat. We get organic meat from animals that have been reared organically such that they graze on natural grass, have room to roam, breathe fresh air, and take fresh water and healthy organic foods and supplements.

2. Beneficial to our Health.
Chemicals used in the growing of non-organic foods have been known to cause cancer. When one sprays or add these chemicals to our food sources, there is some residue that is left. As we consume this non-organic food, we end up consuming the chemical residue as well. No matter how well we wash and cook these non-organic foods, we can’t do away with all the chemical residue that can permeate the exterior and interior of the food.

If we mind about our health, we should consider adding organics to our diet. Food grown organically is free from chemical residue as no chemical is used in organic farming. The US government issues stringent measures to be followed when it comes to organic farming. Just look for the Organic-Certified label.

3. They are environmentally friendly.
We all care about Mother Nature. Unfortunately, as reported, much of the agricultural and warehouse feedlot sectors today in many parts of the world contribute heavily to the degradation of our earth. It's been said that soil erosion from commercial farms is rampant and toxic chemicals are being washed into rivers and water tables causing massive water pollution. Organic farming should be encouraged as it is more eco-friendly. Organic farming conserves the biodiversity as it doesn’t interfere with the life of other organisms. In organic farming, there is no use of chemicals and hence no toxic chemical build up. 

Your health matters and what you consume defines what you become to a large degree. Living a healthy life is a choice you make every day. The benefits associated with organic foods can outweigh the lower cost of consuming processed and non-organics in the long-run, depending on your budget. However, organic food is the gift that keeps on giving - good for our health and good for our planet.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Is Happiness a Choice?

With so many obstacles in our lives these days, learning how to be happy becomes vital more than ever - to both our mental and physical wellbeing. Happiness is an important aspect of living a healthy life. Although not always at the forefront of our minds, consciously being happy should be a priority.

Frankly speaking, no one ever wants to be sad at any moment in his/her life. But, happiness doesn’t need to be an elusive idea. It can actually be a choice. Here are a few tips on keeping one's life more on the positive side.

1. Be positive-minded.

One magical way to achieve happiness is by thinking positively. Positive thinking does boost a person’s mood.  The moment you step out of bed, be positive about life and always thank the universe for the opportunity to experience life in its fullness. When negative thoughts creep into your mind, quickly shake them off and look around for something positive to think about. Also, avoid hanging around negative-minded people since they can influence your thinking.  Thinking positively helps you avoid stressors and hence helps you stay happy throughout the day.

2. Make peace with yourself.

The key to meaningful and lasting happiness is being at peace with yourself.  You need to feel great about yourself and everything about you. For instance, you need to be satisfied with your physical looks, your job and other things that define you. If you see opportunities for improvement and personal growth in certain areas of your life, make specific plans to improve upon them. The journey toward self-improvement adds to the quality of life and to happiness, itself.

3. Avoid comparing yourself to others.

Being too insecure with yourself is a recipe for an unhappy and uncontended life.  On the other hand, excess self-pride can be destructive. Therefore, as you wake up each day, strive as much as possible to avoid comparing yourself with others.  Instead, try as much as possible to compete with your own self by doing the best you can for yourself.

4. Try to explore new passions and interests.

Routine brings about boredom and dullness in life.  Doing things the same way over and over again can make one sad, gloomy, and feeling stagnant. For you to realize real happiness in life, try to explore other new things as opposed to what you are used to. Read a good book, learn a new talent or learn about something you've been interested in for a long time but just haven't found the time to do so.

5. Begin your day with a smile.

This may sound rather obvious but one of the simplest ways to staying happy is by wearing a smile every morning you wake up. Life has so much to offer that can make us stay happy each day.  So, even when you feel completely down, try to force that frown upside down.

Sometimes, it takes a lot of effort to find one's happiness, but it ultimately is a choice. If all else fails, be grateful for what you do have. Expressing gratitude has a tendency to reverse even the most depressing or stressful days. As Bob Marley said, "Don't worry, be happy".

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Common Problems that Require Orthopedic Services

Orthopedic services cover countless physiological, muscular and skeletal ailments. Statistics show that in seven Americans, one has an orthopedic impairment. Additionally, more than 7 million Americans are hospitalized due to orthopedic conditions each year. This goes to show the important role this field plays in medicine.

What is Orthopedics? It's the medical care that is given to the musculoskeletal system. This system comprises of the joints, nerves, bones, tendons, ligaments and muscles - all that enables the body to move. Here are buy a few of the common conditions that may call for a visit to the nearest orthopedic clinic:

1.      Arthritis

This disease is a common condition that leads to swelling, pain and limited movement among the patients. The areas that are affected include the joints and the connective tissues in the body. There are over 100 different arthritic diseases. It is mostly common among women more than men. Seniors also tend to be the most affected. This is because, osteoarthritis, the most common arthritic condition, is prevalent among the elderly.

Causes of arthritis depend on the type of arthritis. One, osteoarthritis is brought about by the wearing and tearing of one’s joints over a period of time or simply because of misuse/overuse. Two, rheumatoid arthritis, scleroderma and lupus are as a result of one’s immune system attacking one’s own tissues. Three, gout is brought about by crystals building up in the joints. Moreover, arthritis can be traced back to genes with some people having a higher risk of contracting arthritis. However, other kinds of arthritis’ sources cannot be traced.

2.       Fractures

Fractures occur when the bone is partially or completely broken. There are two kinds of fractures: open and closed fracture. An open fracture occurs where the broken bone pierces through the skin and is visible or when the bone is exposed by a deep wound through the skin.

A closed fracture occurs where the skin is intact in spite of a broken bone.

3.      Knee problems

The knee is one of the most vulnerable joints as it withstands a lot of stress from daily activities such as kneeling and lifting, and is in constant use. Knee problems are mostly caused by the aging process and the wear and stress that is on the knee joint. Some common keen problems include strained or sprained knee ligaments, arthritis, torn cartilage and tendonitis. 

4.      Low back pain

This pain varies in individuals with some experiencing mild, annoying pain while to others, persistent, disabling pain in their lower back. This pain may cause problems when moving and even limit normal functioning. Some of the common causes of this include injuries, overuse or improper use such as lifting heavy things, infections, strain and sprain, obesity and joint problems.

There are plenty more ailments to cause one to visit an orthopedic clinic. One should seek orthopedic services so as to help resolve such an injury and prevent it from becoming more severe.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Live a Long Fitness Life

In today’s world many people are suffering from lifestyle diseases which can often be avoided through proper diet, sufficient sleep and exercise. Taking care of your health is vital to a long, happy life.  Even tremendous wealth without good health can be a daily bummer. Here are a few fitness tips to see which ones will work best for you.

     1. Workout and exercise.

Having a consistent and sensible workout program will help you stay fit and avoid many heart related diseases. From daily walks to hitting it hard in the gym; the object is to move your body daily. A bit of cardio and strength exercise can do wonders to adding to one's livelihood and daily energy levels. If you do join a gym, don't forget to have one of the trainers set up a routine that is best suited to your fitness level and goals. And, learn the proper techniques for any of the gym equipment that you use.

2.     Take water.

This may sound too obvious but taking enough water daily will help keep you alert and help your body to function smoothly. Staying properly hydrated not only keeps the thirst away, but also plays a key role in muscle and cognitive functions. So, drink up!

3.     Have enough sleep.

Sleeping well helps the body to rejuvenate. Having quality sleep makes one feel energetic and full of life after waking up. Getting enough sleep depends on the kind of environment you reside in. Sleeping in a noisy place interferes with your rest, making you to wake up tired and weak. Also, taking a power nap in the afternoon can help one feel more youthful throughout the rest of the day.  

4.     Focus on happiness and avoid stressful situations.

Despite the fact that we live in a world where everyone is busy trying to make ends meet, being happy and laughing often is something you need to strive for. Affording a nice laugh everyday will go a long way to ensure that you better your overall health. Make a deliberate effort to find humor in trivial things. This may sound silly but it can really help relieve stress.

5.     Eat well.

What we consume daily heavily impacts our health. Taking a balanced diet for every meal is vital as this ensures our bodies don’t lack the nutrients we need for an active, fit life. Likewise, food quantity is another factor to consider. Avoid eating too much because your body will only take up what it needs. We may find the rest quickly residing in our mid-section.

It's up to you in choosing to live a healthy lifestyle. Following the above tips can help get you on your way.  

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.