Tag: posture tips

The Adjustment

on By

What do chiropractors do, and how can we help you?

Chiropractors are experts of the spine. We go to school for a minimum of 3 years prior to being accepted into chiropractic college. From there, we go through a rigorous doctorate degree that encompasses many of the same core classes as a medical doctor as well as other specialized classes that have to do with the musculoskeletal system and how to adjust and align the spine.

Throughout that doctorate degree, we learn the specifics of how the brain talks with, and controls your body. Such as how your body has an inhibitory reflex when you touch a burning candle. Your body is equipped with an automatic draw reflex that makes you pull your hand away from the flame without consciously withdrawing your hand. We also learn how the individual vertebra move on one and other and how altered movement of those vertebra can cause pain, dysfunction, altered biomechanics and can also lead to an increased rate of joint degeneration.

When we talk about joint dysfunction (subluxation), we look at a joint that is fixated and that does not move independently from its adjacent segment. These fixations can be caused from stress, inflammation, trauma, repetitive movements and poor posture. When we have these subluxations, they can cause increased pain in the area of restriction, refer pain to another area of the body, it can cause increased muscle tension on surrounding muscles. The increase in muscle tension can be a protective mechanism in which the muscle tightness up because the joint feels vulnerable or it can be caused from a malposition of the spinal segment itself.  Altered spine motion can also alter your biomechanics (the way your body moves).

When your body is aligned and each segment is moving within its normal range. Our bodies have balance in the sense that there is no undo stress on any particular muscle or joint. When we develop these misalignments and fixations our bodies start to compensate for the subluxation. In the area of restriction there is likely be a segment of hypermobility above or below to compensate for the restricted segment or you may start to shift your weight to one side of your body more than the other to create a sense of balance.

You see the body is very smart and will do whatever it can to continue to function as normal as possible, but this often comes at the expense of another joint or part of your body. That is where we come in, as chiropractors we correct those areas of restriction and help to get the patient moving and pain free as best we can.

Each joint in out body has receptors that have various functions that provide feedback to the brain. These mechanoreceptors provide feedback on how much stretch is in each muscle surrounding the joint, the position of the joint in space which allows us to maintain balance and be able to move in space with coordination and balance. These receptors also send pain signals when they are irritated such as when there is lack of motion in a segment or the segment is subluxated. When we assess the joint and finds the restriction we are then able to apply a high velocity low amplitude (HVLA) adjustment to the segment in the direction of malposition or fixation to realign and create motion through the joint. The adjustment also sends feedback to the brain through the mechanoreceptors that tell the surrounding muscles to relax and also inhibits the pain receptors. The final outcome of a HVLA adjustment facilitates proper motion of individual segments, relaxation of surrounding musculature, improves biomechanics and ultimately leads to a decrease in pain.

So, if you have a back, there is a good chance that chiropractic care is going to help you.

-Daniel Hounjet, Core Health Intern

 

 

Prehab for Runners

on By

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.

-Butt kickers

-High knees

-Heel walk/Toe walk

-Lunges

 

Warmup

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.

Cool Down

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.

-Pigeons stretch

-Lunge stretch

-standing calf stretch

-Hamstring 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.

Advances in Functional Training Excerpt

 

Refueling

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/

Shoulder Impingement Syndrome: Causes, symptoms, and treatment

on By

Shoulder Impingement Syndrome, a common cause for shoulder pain.

Shoulder Impingement Syndrome, also known as Swimmer’s or Thrower’s shoulder, is a common over-use condition that occurs when the shoulder bursa or rotator cuff tendons become compressed within the shoulder joint. The shoulder joint is comprised of the scapula, humerus and clavicle. The tip of the scapula, called the acromion process, joins the clavicle to create the acromioclavicular joint. The narrow passage below this joint, the subacromial space, is where compression occurs.

Those who perform repetitive overhead movement (athletes, laborers) are at the highest risk of developing shoulder impingement. However, as technology and careers have evolved, it is becoming more common in those with poor posture and rounded shoulders. Overuse and poor positioning of the shoulder can cause tendon microtrauma and inflammation of the rotator cuff muscles. This may cause thickening of the tendon, decreasing the diameter of the already narrow subacromial space. At this point, movement of the shoulder may cause the tendon to be pinched underneath the acromion, causing pain and limit range of motion.

There are a wide range of treatment options for shoulder impingement syndrome, including adjustments, manual therapy and exercise. When you visit your practitioner, their goal should be to discover the underlying cause of impingement. Is it due to a recent trauma to the shoulder, too many pull-ups and presses, or repetitive use of a tool overhead? Once the cause is determined, therapy can be applied accordingly. The first step should be to manage the pain and reduce the strain on the area. Limiting the use of the shoulder, in combination with cryotherapy, will help relieve pain and inflammation. You may be asked to modify or take time away from your job or sport in order to achieve this.

The next step is to reduce muscle tension, correct structural misalignments, and improve range of motion. Chiropractic adjustments of the neck, thoracic spine and shoulder will be effective in achieving improved function and may be done in conjunction with another soft tissue therapies such as instrument assisted soft tissue mobilization (IASTM),  blood flow restriction therapy, or massage.

The final step in treating this issue is strengthening of the rotator cuff muscles and shoulder retractors and stretching the anterior shoulder and chest. By working to stretch and strengthen these muscles of the shoulder and back, proper posture and alignment can be restored and future damage may be prevented. Most of these strengthening exercises are performed with small dumbbells or resistance bands, making them very approachable and easy to do on your own. Your practitioner should provide you with a basic regimen to be done at home or at clinic visits.

In order to prevent this issue from occurring, you may implement the following strategies:

  • Maintaining a proper, upright posture with shoulders back when sitting or working
  • Using proper technique when lifting or performing exercises
  • Strengthening the rotator cuff and upper back muscles
  • Stretching the anterior shoulder and chest, neck and back muscles
  • Regular chiropractic visits

-Taylor Meyers, Intern Core Health Chiropractic

Chiropractic and Massage, Partners in Wellness

on By

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!

Plymouth- 763-205-3783

Uptown- 612-872-9596