A chiropractor knows that one of the most common injuries suffered in car accidents is a whiplash, especially in rear-end collisions. A whiplash occurs when the head and neck are snapped from the back to the front. The movement is similar to what a whip […]
Tag: back pain
Spring Into Running
By Daniel Hounjet, Intern, Core Health
As the snow melts and weather turns people are eager to get outside and start running.Because of the climate we live in many people either choose not to run in the winter or they run indoor on a treadmill. So, for the most part individuals who start running are not taking the necessary steps to prepare their bodies for the increased strain on the body and to prevent chronic injuries that come with an increased volume of running. The most common overuse and altered mechanics injuries that seem to plague runners include low back pain, shin splints, Iliotibial band (IT) syndrome, patellofemoral pain syndrome (runners knee) and plantar fasciitis. I will provide you with a few recommendations to help prevent some of these issues.
The snow has melted, the streets are dry, the trees are blooming and you’re ready to get your running on… But wait, what is the first thing you should do before exercising? Warm up?! You’re absolutely right. A quick 5-minute warm up will go a long way in injury prevention. When we talk about warming up, we don’t want to go and do static stretches. Instead we want to increase blood flow to the body by increasing our heartrate and go through similar motions as when we’re running. Here are a few exercises that will help warm up properly.
-Heel walk/Toe walk
Each exercise should be done for 20-30 feet, 1-2 times. Once we’ve gone through these exercises it’s a good idea to do 2-3 short sprints to really get your HR up. Now that you’re ready to hit the road be sure that your starting with a distance and pace that is significantly below what you ended the previous season. Our bodies are highly adaptable to stresses placed upon it, so it important for injury prevention to slowly build back up to where you where the previous season. By slowly increasing our duration and intensity we are allowing our bodies to adapt to the stresses placed on our body, from the increased strain on our joint, our tendons and even to regain our oxygen capacity.
Our post run recovery is just as important as our preparation and the run itself. That is why there 3 aspects should be incorporated post run. First off, we want to slowly bring out heart-rate down. It may be difficult to do with our busy lives, but having a proper cool down will prevent blood from pooling in our extremities and the unwanted potential for dizziness and or loss of consciousness. Cooling down will also help flush out the metabolite (lactic acid) build up in your legs. Try walking or even a low intensity dynamic stretch will be great to slowly bring that HR back down. Once you’ve cooled down we want to stretch and or roll (foam roller, lacrosse ball etc.) the area that worked the most during the run; calves, lumbar musculature, hip flexors and gluteus maximus and medius. Here are a few stretches to consider.
-standing calf stretch
-Stiff leg good mornings
Remember that these stretches and rolling these areas are for preventative measures and may not be the right stretches if you have altered body mechanics or are injured. If you suspect you have altered mechanics, (loss of mobility of a joint, hypermobility/ instability and/or loss of motor control) a good general tip to know, if there is an underlying issue and the pain or stiffness is only on one side of the body there is likely something that isn’t working the way it should. If you think you may have a compensation or would like to be evaluated consider seeking professional advice from a chiropractor or Physical therapist.
Lastly, we want to ensure we are refueling and replenishing lost nutrients. If you are running long distances with a duration greater than 90 minutes at moderate intensity it’s important to replenish our glycogen stores as they will be depleted after an intense distance run. That being said a balanced refuel is essential, consider 4:2:1 ratio of carbohydrates: protein: fat. We want to consume the carbohydrates to restore glycogen levels (glycogen is the muscles energy source for sustained activity). Protein to repair any damage to the muscle due to the increased intensity and lastly fats, which will slow digestion and allow for less of a blood sugar spike post workout. We also want to replenish any fluid losses. Water and a good electrolyte drink will go a long way in minimizing stiffness and soreness. If you are running for a shorter duration under 90 minutes, you are likely not depleting your glycogen stores. Therefore, rehydration and your regular diet will suffice. Research suggests that it is a myth that we need to consume protein within an hour post exercise, and that a balanced meal prior to activity will carry you through your run and even into your recovery. https://jcdfitness.com/2016/09/should-you-eat-fat-in-your-post-workout-meal/
Low back Pain: Causes and Treatment Low back pain (LBP) is the most common musculoskeletal complaint in the US, and the condition most commonly treated in the chiropractic office. Though almost everyone has dealt with low back pain at some point in their lives, the […]
Deep Tissue Massage in conjunction with the Chiropractic adjustment
Chiropractic and massage therapy work together simultaneously creating a synergistic effect resulting in much faster recovery time. Correction of one’s structure often occurs more easily and with less discomfort when both modalities are used together. The positive results of chiropractic care last longer when muscle tension is released, which might otherwise pull one’s structure back out of alignment.
Since massage therapy is good for the nervous system it is usually done before chiropractic treatments are given. The adjustments are much more effective this way. Sometimes the body can be so stiff that it resists the adjustments. When it becomes relaxed through massage, it allows the doctor of chiropractic to more easily realign various parts.
Chiropractic treatment is useful for treating people that are under constant physical and/or mental stress. Massage therapy can also be part of this treatment because of its beneficial effects. A person can be healthy in every other way, but have physical pain caused by tightness and stress. Through massage and chiropractic techniques they can be helped.
Massage, when used with chiropractic treatments, is also good for physical injuries such as those that happen in auto accidents. Injuries occurring from a variety of other activities as well as physical pain from stress benefit from both treatments. The immune system is stimulated by massage and chiropractic treatments along with blood circulation. By doing massage you are using the body’s natural energy to heal itself.
Since the massage increases the blood flow it can also help relieve headaches. Many people suffer from these on a regular basis. The improved circulation helps to decrease the pain and stimulate nerve flow.
You must be aware of the signs your body gives you for spinal stress, so that you can get to the chiropractor at the first signs of dysfunction. Spinal distress can bring on a tingling sensation in the legs, shoulder, and arms and sometimes even numbness. This is why it is important to address spinal problems immediately. Chiropractic and massage therapy can not only correct the problem but restore your natural energy that becomes lost when dealing with spinal distress.
The bottom line is that chiropractic and massage therapy are compatible forms of health care that share the goal of your total well-being, not simply an absence of illness. Both offer natural hands-on, drug-free techniques. They can be used as preventative as well as restorative therapies. When used in combination, they help you maintain your optimum health and wellness.
We now offer massage therapy at both our Uptown and Plymouth locations! Schedule online or give us a call to book your next massage!
Sitting properly to reduce back pain Neck and back pain due to posture is a growing problem. A vast majority of our patients present with symptoms that arise from cumulative stress placed on the body through poor ergonomics. Did you know that the average full-time […]