Posted: Monday, November 29, 2010 11:00 pm

Doc Dossman | 0 comments

Welcome to Ask Doc Dossman, a weekly column where you can ask Long Beach’s pre-eminent sports therapist…whatever you want!  If you already forgot who Doc is, click here to read our introduction.  To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids.  Email questions to Doc ataskdoc@docdossman.com.

Strong Beach! How are you? I hope you enjoyed Thanksgiving. I really enjoyed the rest and good food with family. I was shamefully gluttonous, but not THAT shameful. Due to technical difficulties, I was unable to post my weekly video blog last week.  I hope to get back in the saddle this week with the first installment of our two-part series on “Game Day Nutrition.” Stay tuned! Until then, let’s answer a few questions!

Hi Doc!

I am sorry that I am not from Long Beach; I am a professional sprinter from Canada.  I came across one of your videos on the Internet and figured you could help me out. I’d really appreciate it. I've had some nagging foot pain and arthritis that has bothered me over the years. I saw you had a video on shin splints with some good suggestions for resolving that type of pain. I was wondering if you perhaps had some suggestions for the issue I am having with my foot/ankle. It would be cool if you could let me know when you get the chance. Thanks a lot, man!

- Anson H.

Hey Anson,

We love everyone here in the LBC. We are one of the most culturally diverse cities in America! We even love Canadians! I wish your question was more detailed, but hey, not everybody is from Long Beach! Its okay! Without having much detail about you or your pain, I will give you some general advice.

First, if you do not wear foot orthotics, today would be a great day to start! Maximizing your foot biomechanics is definitely a start to optimal foot/ankle health. My other piece of advice would be for you to get some treatment (deep tissue or active release technique) for the lower leg muscles. These muscles (shin, calf and peronei) are actually the first line of defense when the ankle is placed in distress.

Many people don’t realize that the ligaments are the last line of defense. The muscles must first fail before the ligaments are even called into action. If these muscles are strong and released, the ankle will be strong and functional (even when there are ligamentous issues)! Go back to my video on shin splints and use the exercises there--hope this helps!

Hi Doc!

I plan on coming to pay you a visit soon. I am excited about meeting you. I have visited your webpage, watched your educational videos, and read your column every week. You really seem to know what you are talking about! Until I make my first appointment, I’d like to ask a quick question. My son is always getting muscle cramps but he never listens to me when I tell him to drink the Gatorade I bring home. He says it upsets his stomach and that he hates the taste. I tell him to suck it up and take it for his own good. Still he refuses. I know he needs electrolytes. I have done my net research and I’m confident that he has an electrolyte imbalance. Do you have better ways in which I can encourage my son to drink this Gatorade?

- Cindy M.

Hello Cindy,

It isn’t very often that I agree with my “internet research” patients, but you actually seem to be on the right path. It is true, 9 times out of 10 our muscle cramps come from some electrolyte imbalance. Your son doesn’t like Gatorade. This is fine! I don’t think he has an aversion to “electrolytes,” and there are plenty of other ways to get them!

My first recommendation is to stop trying to force him to drink something he hates. Bring home a variety of drinks with electrolytes (Powerade, Vitamin Water, etc.). Let him try them out to see what tastes good to him. If he doesn’t like what you try to force him to drink, he probably won’t start any new healthy habits with it! Another tip is to serve it chilled and when it is needed! When the body is need of electrolytes, sports drinks tend to taste a little more desirable and less like bad party punch.

I applaud you for getting to the bottom of his issue. I guess I can’t tease my “Internet research” patients anymore about using the Internet as their doctor. After all, look where we are...the Internet!

Mr. Dossman,

I have been having this toe injury every since the beginning of the 2010 track season. It hurts sometimes when I run on it and sometimes when I move it up and down. Where it hurts is at the bone at the top of my big toe, and sometimes I'm able to run on it well, but sometimes it’s just in pain. When I try to walk on it after a painful run, I have a hard time walking.

- Jared M.

Hi Jared,

I am a bit limited by the information given but it sounds like you have “metatarsalgia.”  That simply means your foot or toe hurts. It is something of a garbage can or “umbrella term” we use until we can figure out an exact diagnosis. Faulty foot biomechanics are most commonly the culprit of forefoot pain. Either you are flat-footed or have a high/unsupported arch.

In either case, you need orthotics to help correct the biomechanics and redistribute the stresses over the entire foot. I recommend you see a podiatrist. He might take an x-ray to be sure that you don’t have a stress fracture. Once this is ruled out, he might counsel you to try an NSAID for the pain. I’d recommend a good gel insole to absorb some of the shock of running. Ultrasound, cold laser therapy, and other physiotherapeutic modalities might be helpful as well.

You should also check out the wear and tear on your shoes. Visit your local running store to be sure to purchase the right type of shoe for your foot.  I liken my running shoes to the tires I’d put on my car. I wouldn’t just put anything on my wheels! I’d look for something that can handle the wear and tear that I will be placing on them. I want something that can handle the types of surfaces I tend to ride on.  You want something that can go the distance without wearing down the tire tread! Did I go too far with my sneaker/tire analogy? Oh, well.  Good shoes are important!

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Well that was pretty fun! I love this stuff! Of course I always wish I had more information. My perception of things is limited to the information you give me, so be careful when taking my recommendations over your own physician who actually sees you regularly. The more information you give me, the more I can help.   It helps me to give you the best recommendations when you provide information like age, sex, date of injury, past injuries, and things of that nature. Well that is all we have time for today folks! Until next week, stay STRONG BEACH!!!

To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids.  Email questions to Doc ataskdoc@docdossman.com.

Posted: Tuesday, November 23, 2010 12:00 am | Updated: 12:18 am, Tue Nov 23, 2010.

Doc Dossman | 0 comments

Welcome to Ask Doc Dossman, a weekly column where you can ask Long Beach’s pre-eminent sports therapist…whatever you want!  If you already forgot who Doc is, click here to read our introduction.  To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids.  Email questions to Doc ataskdoc@docdossman.com.

What’s up Strong Beach? I hope that all is well for you as we move into this time of Thanksgiving.  Speaking of food, keep an eye out for the next video blog. We will begin a two part series on pre-game nutrition. I get questions every day on this topic. “What should I eat on game day?”  “What should I eat before a workout?” “What is carb loading?”  “Is carb loading for me?”

If you have ever asked any of these questions, if you have sent in questions regarding this topic, or if you are just plain curious then check these videos to find the answers—you will not see them addressed in the column.  Now lets get down to business!

What’s up Doc!

I absolutely love the “Strong Beach” movement. I have to get some t-shirts and bumper stickers to support and keep it growing! I have a question about orthotics. My doctor wants me to get casted for orthotics to help correct a knee and hip issue that I have been suffering with. The problem is I may have to pay about 800 bucks out of pocket! Is this typical?  He says that I am not exactly flat-footed but my arch is considerably low. Are custom orthotics that much better than over-the-counter orthotics?  Do you cast for orthotics? What should I do?

- Tim J.

Tim!

Thanks for the love! T-shirts and bumper stickers are on the way! Stay tuned! It sounds like your doctor is barking up the right tree so you seem to be in good hands there. The majority of hip and knee issues originate from faulty foot biomechanics.  If it were up to me, the entire U.S. population would be wearing orthotics! 

Because today’s shoes are often designed more for style, look, and sometimes for comfort, foot biomechanics are oddly deleted from the equation.  Proper foot alignment is low on the priority list.  We wear these shoes from an early age and set ourselves up to fail.  I am happy to see that he recognized the origin of the problem, rather than treating the symptom.

On another note, while 800 bucks isn’t out of the typical surgeon’s range rate, it’s still a bit steep. Yes, we do orthotics here at my office ($300), but I do have to tell you one thing before you go spending the big bucks.  There is not a single research study that proves that the custom orthotic reigns supreme compared with the over-the-counter orthotic found in the stores.  Really!

As a matter of fact, studies show that over-the-counter orthotics are just as effective as custom orthotics. I work with a lot of athletes and sometimes they need a modification here and there, so custom is often the way to go for them. I think you should do a six-week trial with an over-the-counter pair before taking the $800 plunge.  I am sure your doctor will understand.  Thanks for your question! I get this one quite a bit, so I am sure you helped out a few people today!

Hello Doc Dossman,

Thank you for sharing your knowledge with the Long Beach community. I have been watching your videos and reading the columns. Knowledge is powerful. I feel empowered! My question is regarding my lower back. I am not an athlete. I am a graphic designer (nice website by the way).

I sit in front of a computer screen all day long and many hours at night as well. When I get up from my desk, I have difficulty standing up straight! I feel bent over like an old lady. I’m only 47 years old! I was hoping you could give me a stretch or an exercise that I can do at home/work to take the edge off.  I don’t like to take pain medications and they don’t seem to be effective with this back thing anyway. Please help! I promise to come see you one day. I just need some self-help advice right about now!

- Kathryn H.

Hi Kathryn!

Thanks for the kind words! I appreciate them very much! Yes, I can help you with your “self-help” question. I see this all of the time. People who sit for hours with a forward lean tend to place a disproportionate amount of pressure on the front of their lumbar disc.  I’d like you to picture a jelly-glazed donut.  Now I want you to apply pressure with your thumb on the front end of this donut.  Where do you think the glaze will migrate? Would you say, perhaps to the rear of the donut? You would be correct! If you were to apply pressure the rear end of the donut, the jelly-glaze would move forward.

Your lumbar disc is similar in function when we sit with a forward lean. This puts pressure on the front end of the disc. The stuff in the middle of your lumbar disc tends to migrate to the rear.  When you go to stand, all of the stuff inside of the disc has moved to the rear, causing increased pressure when attempting to put further pressure on the rear (by standing). This is why sitting back down is easier.  The front part of the disc is relatively empty!

Here is an exercise that you can do to take the edge off when this happens again. You might want to make it part of your daily routine. It is called the “McKenzie Protocol.” Click on the attachment at the top of the column to read the file. I recommend you try exercises one, two, and three! I hope this helps. Please let me know how it works for you. By the way, if you sit for hours, it’s likely that your hamstrings could be rather tight. Take some time to stretch the hamstrings!

Hi Doc,

My son falls off of his skateboard every day. It drives me insane but I have come to the realization that this is just part of the sport. Yesterday he came home complaining about his “butt bone.” He says it hurts to sit down. It doesn’t seem to stop him from wanting to skate or remain active, but sitting seems to be the ultimate chore. He can’t eat at the dinner table and even our couch isn’t a comfortable place for him to sit.  What should I do? Should I be concerned? Will this just go away?

- Concerned Mom

Hello Concerned Mom,

This is just wild! I was doing a video blog yesterday with Pro Skater Eliana Sosco. She was teaching me how to skate. I was going down a small hill and lost the board from under me! I was airborne and landed on my tailbone. I immediately thought about you and this very unanswered question! In my mind I was thinking, “I guess I will be addressing that one this week!” I am typing this to you in pain.  Ironically, my “butt bone” hurts, too. I can’t sit down either. I can literally feel his pain!

Fortunately, the “butt bone” (tailbone/coccyx) isn’t the most important bone when it comes to functional biomechanics.  It serves as an attachment site to a few ligaments for the bottom of the pelvis but is typically known as the bone we sit on.  He should be fine to continue moving about. Sitting will be a problem for a little while. I recommend getting him a donut pillow to sit on. I also recommend that he sit leaning forward during this time. Most of the weight is placed on the tailbone when you sit leaning back.  Typically, the donut pillow and time to heal is the way to go. That is what I am doing! Best wishes to your son. He is my partner in pain!

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Well that was pretty fun! I love this stuff! Of course I always wish I had more information. My perception of things can be limited to the information given so be careful when taking my recommendations over your own physician who actually sees you regularly. The more information you give me, the better I can help.   It helps me to give you the best recommendations when you provide information like age, sex, date of injury, past injuries, and things of that nature. Well that is all we have time for today folks! Until next week, stay STRONG BEACH!!!

To visit Doc’s website, click here, and buy his book, What I’ve Learned From Your Kids.  Email questions to Doc ataskdoc@docdossman.com.

Posted: Thursday, November 18, 2010 11:15 pm | Updated: 3:57 am, Fri Nov 19, 2010.

Doc Dossman | 0 comments

Our own Doc Dossman was at the Fresno State/Nevada game, where two ex-Poly teammates lined up opposite each other.

Welcome to Ask Doc Dossman, a weekly column where you can ask Long Beach’s pre-eminent sports therapist…whatever you want!  If you already forgot who Doc is, click here to read our introduction.  To visit Doc’s website,click here, and buy his book, What I’ve Learned From Your Kids.  Email questions to Doc ataskdoc@docdossman.com.

On the Road w/Doc Dossman (Isaiah Green/Fresno State Football)