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 […]
Tag: sports chiropractor
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/
Chiropractic Treatment for Headaches and Neck Pain At one time or another, everyone has experienced the unwelcome, throbbing pain of a headache. Some headaches may blindside you; there seems to be no explanation for their occurrence. Others come on gradually over the span of hours […]
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 cause of the pain, in each case, can be different. With the athlete, the causes are often predictable and can be narrowed down to a few diagnoses. This article will discuss some commonalities in low back pain & measures that can be taken to keep your back healthy.
Possibly the most troubling cause of low back pain is a disc herniation. This can cause crippling pain that may radiate to into the butt and down the leg. It may also cause muscle spasms and negatively effect your posture and range of motion. Anatomically, discs lie between each vertebrae and act primarily as shock absorbers. With repeated stress on the spinal column, these discs may become damaged. When the outer portion of the disc tears, the softer portion of the disc, the nucleus, may protrude out. Only the outer third of the disc has pain receptors, therefore you can have some herniation without pain. This means that there can be serious structural problems in your spine and you can have zero pain. It is so important to listen to your body and seek therapy before you have been incapacitated. Herniations do not discriminate based on your sport or activity level. Yogis may sustain herniations from sustained poses in hyper flexion or extension, weight lifters from poor form or repetitive flexion, and high impact athletes from trauma. These are just a few of the many examples.
Though herniations may cause numbness, tingling or shooting pain into the leg. It is not the only cause, as irritation of the sciatic nerve may also be the culprit. The sciatic nerve courses down the leg to the foot and enters the posterior leg just below the piriformis muscle. When this muscle becomes tight from overuse or increased strain, as it often does in athletes, it can irritate the sciatic nerve, resulting in this pattern of pain. Preventatively, this muscle can be tough to get at on your own, but using a mobility ball to release the glutes is helpful. Soft tissue work and manual release is the ideal course of treatment for an exacerbated issue.
A main flexor of the hip and trunk, the iliopsoas runs from the lower spine to the femur. This muscle is shortened and hypertonic in many individuals and can pull the pelvis forward, increasing the strain on the hamstrings and muscles of the low back. Chronic psoas tightness can cause a ‘sway-back’ appearance and decrease the stability of the spine, especially in overhead positions. Today, many people have tight, weak psoas muscles because of time spent seated. Sitting puts the psoas in a shortened position and, unfortunately, a short muscle is a weak muscle. Aside from decreasing time spent on your behind, the best way to combat psoas tightness is to release the psoas on a regular basis. This can be done on your own or by a professional. The latter may be a better option, as this muscle can be very tender and will put your mental toughness to the test if you decide to tackle it on your own.
Upper Cross Syndrome & Trap Dominance Upper Cross Syndrome (UCS) is a group of symptoms that leads to muscle imbalances and pain the upper shoulders and neck. It is typically seen in people with poor, slumped posture and those who spend their days at desks […]
Walking into a crossfit gym for the first time can trigger a wide range of emotions. Excitement, anxiety and, potentially, mild regret as you stand there watching the current class splash in pools of their own sweat and release guttural noises while throwing heavy things […]
Anterior knee pain, often diagnosed as Patellofemoral Pain Syndrome (PFPS), is a common complaint in the chiropractic office. This complaint is typically from runners and other endurance athletes who are overtraining, but can also be due to increased load on joints and repetitive impact from running or jumping. The pain will be centralized to the front of the knee, feel achy, and get worse when moving up or down stairs. It may also ache while sitting for prolonged periods.
The knee is a hinge join connecting the femur to the tibia, and allowing for flexion and extension. The patella, or knee cap, is a bone that receives the quadriceps tendon and links it across the knee joint to the tibia via the patellar tendon. It also acts to protect the articular surface of the knee. As the knee moves through its range of motion, the patella moves in combination, tracking up and down, tilting and rotating to help facilitate proper body mechanics. Traditionally, anterior knee pain has been attributed to improper tracking of the patella. It is theorized that the muscles acting on the patella are weak or tight, pulling it off course. The issue with this theory, however, is that a clear definition of a proper tracking motion has not been established. In fact, many studies have found that every individual’s patellar tracking pattern may be distinct, and a normal movement path many not actually exist. A research study conducted in 2006 at Queen’s University in Canada discovered that there is no evidence to link aberrant patellar motion to knee pain. This means there is a good chance that if you assessed the patellar movement of healthy knees, you would see patterns similar to those in pathologic knees.
So, if the knee cap is not the culprit, then what is? Why has this pain occurred and where is it coming from? The answer is to look beyond the site of pain and assess the body as a whole. Currently, the gold standard treatment for this issue is to strengthen the vastus medialis, one of the muscles comprising the quadriceps. This is an effective treatment if weakness of this muscle is the legitimate cause of the pain. If it is not the cause, though, then improving the strength of it will do little to improve the situation. The practitioner should perform a comprehensive assessment of the lower limb; the foot, ankle, knee, and hip joints should all be assessed for subluxation and aberrant motion, and the muscles checked for hypertonicity and weakness. They should also be working to find which motions or regions of muscle reproduce, exacerbate, or relieve the knee pain. From here, a proper solution can be provided and an effective treatment plan can be developed. This may include initial reduced activity or a period of time away from sport, adjustments, stretching, instrument assisted soft tissue work (FAKTR, Graston), active release therapy, massage & resistance exercises.
The following are potential causes of PFPS:
- Weakness of the quadriceps muscles
- Tightness of the iliotibial (IT) band
- Inhibited or hypertonic gluteal muscles
- Hypertonicity of the quadriceps, hamstrings and/or calves
By Taylor Meyers
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 […]