Dr. Robbi’s Blog

“K-Laser, where have you been all of my life?” That’s the question asked by Pernell Gatson who for 35 years has been dealing with knee pain that resulted in a total of 10 surgeries, countless pain pills and cortisone shots.

In 1984, Gatson was living the dream of many young football players, playing in the Orange Bowl for an undefeated Husker team coached by Tom Osborne. He was a natural at sports and looked up to fellow Central High school standout athlete Larry Station. Football was a way to keep young Gatson’s mind and body occupied after the death of his mother. Senior year, he says he “was blessed when Coach Osborne offered him a full scholarship to Nebraska. “

He says he remembers telling his dad he was going to the Orange Bowl, but didn’t see it as anything significant. He thought everyone did this sort of thing. At the same time his dad was preparing for heart surgery.

Gatson says he played ball 2 and a-half years out of his 5 years in Lincoln. “My body just got tired!” He had his first knee surgery in 1974. “I tried yoga, water aerobics, steroid shots, pain pills, everything….I was a better weatherman than the weather people!” he jokes.

This all changed when Gatson was shopping at Omaha’s Pepperwood-Bakers where Dr. Robbi Long-Knudsen DC from the Back and Neck Care Center, was wrapping up a free screening event. Pernell decided to give it a try…his first K-Laser treatment was on June 14^th….he had 5 minutes of treatment on both knees. He said he felt some relief, enough to work in a second visit in the middle of the death of a close relative. Gatson says in the next week he started noticing something. He didn’t need the ice on his knees to settle into bed after a long day, he didn’t need the soaks in the hot tub to start his day, he could sit down to dinner with his family and not think about how he was going to get out of the chair.

Dr. Long had recommended up to 10 K-Laser treatments for Gatson, and he is wondering what will happen if he gets all 10. “I could jump from this chair and land on that counter” he says pointing across the Starbucks café walkway.” I’m not going to do it, but I know I could. That’s how good I feel. I feel like I am 35 years younger!”

Dr. Long says most people don’t recover this quickly, but others are reporting remarkable results, “His were sports related injuries and the K-Laser is being used by college and professional sports teams, and this is an example of why.”

Dr. Eric Clements D.C. explains the K-Laser is a form of light therapy that works with many conditions from knee pain to headaches. “The treatments are pain free, and work by increasing circulation and drawing water, oxygen and other nutrients to the damaged area.” He recently treated a woman who had suffered from severe plantar fasciitis and had similar results with very limited treatments. “It is life changing for these people”. Another patient was so impressed he was traveling to Minneapolis for treatments until he realized he could get his K-Laser right here in Omaha.

For Pernell Gatson, it’s a miracle. “I have told all of my friends about this K-Laser. I don’t know what is keeping them from trying, but I am shouting it out to everyone that will listen.”

The K-laser is exclusively available in Nebraska at the Back and Neck Care Center, at 156^th and Blondo.

For years, we’ve heard that psychological factors may profoundly affect the results of treatment for an illness. Consider the stories of “miracle cures” by terminal cancer patients who kept their spirits up and maintained that “never say die” attitude throughout treatment.

A recent study in the journal Spine suggests that pessimistic thinkers may have trouble recovering from low back pain. The authors examined the relationship between patient expectations of treatment benefits and treatment outcomes.

One hundred thirty-five patients with chronic LBP were divided into either a massage or an acupuncture treatment group. Prior to the study, patients rated how helpful they expected their treatment to be on a scale from 0-10 (10 being extremely helpful). Following 10 weeks of treatment, the functional ability of each patient was determined using a disability scale.

Participants with higher expectations for their treatment experienced less pain in 86 % of cases, while patients with low expectations only improved in 68 % of cases. Odds of improvement were five times greater for the high-expectation group than the low-expectation group after adjusting for other factors, such as physical health, age, education, etc. Patients who expected benefit from one treatment, as opposed to the other, improved more from that particular treatment.

Don’t let an illness or health concern get you down! As this evidence suggests, attitude may influence your recovery as much as the actual treatment you receive. Try to be optimistic the next time you receive treatment for any illness, and talk to your doctor about the best way to stay healthy and happy for a lifetime.

Reference:

Kalauokalani D, Cherkin DC, Sherman KJ, et al. Lessons from a trial of acupuncture and massage for low back pain: Patient expectations and treatment effects. Spine, July 1, 2001:26(13), pp. 1418-1424.

Ah, the Golden Years; that long-awaited time to sit back, relax and enjoy the rest of your life after decades of hard work. Not so fast - it’s also the time during which the natural aging process can wreak havoc on your body. Why? Muscle mass decreases as people age; beginning in the fourth decade of life, adults lose 3-5 percent of muscle mass per decade, and the decline increases to 1-2 percent per year after age 50. Anti-aging metabolic hormones such as growth hormone and testosterone also plummet as we age. These hormones are responsible for building lean muscle and preventing tissue breakdown. Fortunately, we can do something about it: These hormones are primarily increased with regular physical activity.

It’s the old adage, “Use it or lose it!” Exercise is of vital importance for older adults. It keeps you strong, helps burn calories and maintain weight, improves flexibility, and contributes to balance and bone strength. What are the best types of exercise? A regimen that builds lean muscle and promotes endurance, flexibility and stability is the goal. Here are six of the most effective exercise options to accomplish this with minimal risk of injury. It is highly recommended that you consult your doctor for a complete physical evaluation prior to starting any new exercise routine.

1. Brisk Walking

Walking is a great low-impact form of cardiovascular activity. It improves endurance and lean muscle tone in your legs. The key is to avoid walking too slow; maintain a brisk pace with long strides and arm swings. Adding ankle or wrist weights to enhance aerobic calorie-burning helps send more oxygen to your heart, increasing endurance. Even low- to moderate-intensity walking can have both short- and long-term health benefits.

How fast is brisk? Determine your target training heart rate and maintain this pace for at least 30 to 60 minutes, three to four days per week. (For example, a good target heart rate for a 60-64-year-old is 96-120 beats per minute. For more information on target training heart rates by age, read “Find Your Fat-Burning, Muscle-Building Zone” in this issue.) A variety of heart rate watches are available to help track your target heart rate during exercise. Try changing your terrain by walking up hills and stairs for added resistance and difficulty. Better yet, throw on some hiking boots and hit the open wilderness trails and commune with Mother Nature. Just remember not to push too hard or put yourself in a position to fall or otherwise injure yourself.

2. Resistance Training

Don’t worry, you won’t end up looking like Arnold Schwarzenegger by doing a little resistance exercise, and it’s important to maintain your existing muscle tone as you age; the most effective way is via strength training. However, instead of using your typical weights and gym equipment, try working out with rubber tubes and bands instead. These give you added resistance in two directions, making for a more effective workout and much less chance of injury to your joints, ligaments and tendons. There is no need to lift heavy weights to burn calories and increase strength. Just 20 minutes three to four times per week with bands or tubes can make significant changes in how your body looks and feels. Optimum results are obtained with fast-paced, full-body routines. Again, remember to start slow and talk to your doctor before beginning any new exercise regimen.

3. Yoga

Talk about a powerful exercise routine that can add relaxation and fun to your life! There are many videos available on the subject, but I strongly recommend attending a class for beginners or seniors to ensure proper technique. Working with an instructor and a group of like-minded, health-conscious people is a wonderful way to get in shape and expand your social circle at the same time.

One of the best health benefits derived from yoga is learning to control your breathing. Breathing from your diaphragm instead of your lungs increases oxygen and blood flow to the cells of your body. The more oxygen you have in your system, the more you increase endurance and longevity. Yoga poses also give your muscles sustained isometric contraction, making them stronger and more resistant to injury.

4. Swimming

Regular swimming builds endurance, muscle strength and cardiovascular fitness. Swimming tones your upper and lower body because you’re using almost all of your major muscle groups. There is low risk for swimming injuries because there’s no stress on your bones, joints or connective tissues due to buoyancy, and the fact that you weigh one-tenth less in water.

Start slowly; experts recommend that beginner swimmers start with 12-20 minutes of swimming. Once your strokes become more efficient, your ability to swim longer will, too. For exercise purposes, the best stroke to use in the pool is freestyle - move your arms in a windmill motion while your body pivots and you breathe on the side of the arm that’s out of the water.

To keep your swimming routine fresh, mix up the freestyle stroke with other strokes and you’ll be working different muscles for a more effective workout every time. Not sure about technique? Take lessons at your local YMCA, YWCA or community center. Detailed descriptions of common swimming strokes (including pictures) are available online through a variety of resources.

5. Bicycling

Of course, cycling is a great way to get around town while saving the environment. It’s also a great way to stay healthy. Cycling offers one of the most effective cardiovascular workouts with focus on using your leg muscles, and it’s easy on the joints, unlike running. People who ride regularly have improved aerobic fitness, decreased cardiovascular load and increased use of fats as an energy source during physical activity (rather than being stored).

Exercise declines with age, yet cyclists show a smaller decline than those involved in gym activities. Cycling is an activity that you can safely adopt without the risks of more strenuous exercises. A non-sport exercise such as cycling allows year-round participation as part of a daily routine.

Do a Google search on the Internet to find local riding clubs in your area, or stop by your local cycle shop to find plenty of organized riding events from beginner to advanced levels. Just remember your helmet!

6. Active Stretching

Yes, stretching can be an effective workout if done correctly. I recommend a technique called active isolated stretching (AIS). Use a strap or rope hooked around your foot to assist with the stretches. This is different than static stretching, where you hold a stretch for 20 -30 seconds. Static stretching actually increases your risk of injury if you perform the moves too aggressively. AIS is performed actively: You move your muscles back and forth in a controlled manner instead of holding them in one position.

AIS is based on the principle of reciprocal inhibition, which simply means you contract (shorten) the muscle opposite the muscle you want to stretch. As you contract one muscle, its opposite has to relax due to this reflex. By taking advantage of this reflex, you get a greater stretch than you would otherwise. AIS helps to overcome injuries by balancing muscles, going through all the available motions and decreasing stress on your joints. After a 15-minute session, you will feel dramatic changes in your body. For even more benefit, perform these stretches prior to doing any of the exercises listed above.

Well, there you have it: Six fun ways to keep your body lean and healthy no matter your age. What more could you ask for? Take your time and introduce new exercise programs slowly, combining different options for variety. With time, these routines will become easier to perform as the health benefits build exponentially. So get out there and enjoy your Golden Years. With regular, appropriate exercise, you’ll have the time of your life!

July 2009 To Your Health