Active rather than passive treatments are the key to recovering from “Runner’s Knee”, according to new international treatment guidelines co-authored by La Trobe University physiotherapy researcher Dr Christian Barton.
❇️ People with kneecap pain should engage in exercise-therapy, namely hip & knee strengthening
❇️ An exercise program that gradually increases activities such as running, exercise classes, sports, or walking, is the best way to prevent kneecap pain
❇️ Risk of kneecap pain can be reduced through improved leg strength, particularly the thigh muscles
❇️ Pain does not necessarily equate to knee damage
Yes, sleeping in a “bad” position can cause you to have pain. Here are some shoulder positions that could contribute to pain and also recommended solutions that could help prevent pain and help with the healing process.
1. Rotator Cuff Syndrome
Many patients have pain in the shoulder when they sleep. One of the most common complaints for patients with shoulder pain is the inability to sleep on the effected side.
There are some common positions that can contribute to shoulder pain. For example, sleeping with the arm in the overhead position. This could lead to impingement of the shoulder muscles. Another position would be sleeping with arm under the pillow while on your stomach. Both of these positions can chronically impinge the rotator cuff (shoulder muscles).
Here are some examples- minus the PJ’s- that could cause shoulder pain.
Solution: Avoid sleeping on the affected side. Consider sleeping supine(on your back) , or with the affected side up, placing a pillow or towel between the arm and body for support and to minimize the effects of traction ischemia. If you have trouble sleeping on the opposite side of the pain you could sleep with something (pillow or towel) between you and the bed. See below for examples.
Some of you might be thinking ‘I’ve slept in this position my whole life and I have no problems.’ That’s great and you might never get shoulder pain from these positions!
Like always, one size does not fit all but if you do have problems the above advice could help with healing faster.
If you’re experiencing pain in your shoulder or need help with sleeping positions please call the office and make an appointment. We can help!
Here’s another study showing that disc herniations can spontaneously resorb. The body has a amazing healing capability! We just need to give it a chance and the correct environment.
In 40 patients with lumbar disc herniation: “Based on MRI disc volume; 10% did not show any regression, 15% had a partial regression, and 75% had a complete resolution. Patients with complete resolution showed a significant improvement in the pain score and the ODI score over time.”
Kesikburun B et al. Spontaneous regression of extruded lumbar disc herniation: Correlation with clinical outcome. Pak J Med Sci. 2019 Jul-Aug;35(4):974-980. Link
Cervicogenic Headache are headaches coming from the neck. There are many cause of headaches. Chiropractic has been shown to help headaches caused by neck dysfunction.
A Spine Journal study found that in patients suffering from cervicogenic headache, spinal manipulation cuts the number of symptomatic days in half:
“256 adults with chronic cervicogenic headache (CGH) were randomized to four dose levels of chiropractic SMT: 0, 6, 12, or 18 sessions. Participants were treated three times per week for 6 weeks and received a focused light-massage control at sessions when SMT was not assigned. A linear dose-response was observed for all follow-ups, a reduction of approximately 1 CGH day/month for each additional 6 SMT visits. Cervicogenic headache days/month were reduced from about 16 to 8 for the highest and most effective dose of 18 SMT visits.”
Call the office if you have been suffering from headaches! If you have tried medicine but you are still having headaches then give chiropractic a try.
Healthy brain function is essential for optimal wellness, but conditions such as Alzheimer’s disease and concussions are emerging as critical concerns for our health care system. as conventional medicine searches for solutions, cutting-edge research is starting to show that nutrients and herbal extracts may have beneficial effects on memory and brain function.
Top Supplements to Boost Brain Function:
Fish oils high in DHA
Turmeric (bioavailable forms)
Vitamins D and E
B vitamins (especially B12)
Did You Know?
Most concussions do not involve a loss of consciousness.
Sports-related concussions do not show evidence of damage on MRI or CT scans.
Across the same sports, girls have higher rates of concussions.
Hrkal, Paul ND (2019) Maintain a Healthy Brain Sage: A Healthy Living Magazine
Tech neck happens when people spend too much time with their head and neck extended too far forward over their body while looking at a computer screen. It can also happen when people repeatedly tuck their head down over their chin and hunch their shoulders while sending or receiving text messages on a cell phone.
Symptoms: •Neck pain •Shoulder pain •Shoulder blade pain •Pain in arms and hands •Numbness in thumbs and fingers •Headaches and/or Migraines •Fatigue •Eye strain and blurred vision
Minimize Tech Neck by:
Bring screens to eye level
Use a tablet or smartphone holder
Take frequent breaks from screens
Strengthen mid back and cervical extender muscles
Call Dr. Steve for help with your posture and tech neck!
The clam is a great exercise for strengthening the Glute Medius. The Glute Medius is an important muscle related to lower back pain. They help stabilize the pelvis while walking, so the weakness can lead to an unstable pelvis.
Another area that weakness of Glute Medius can cause pain in is the knee. Because of this runners have to pay extra attention to this muscle so they don’t suffer from injuries related to this muscle. ( knee pain and Illiotibial band syndrome)
If you want more information or want to see if you have weakness that could be contributing to your pain, call the chiropractic office in Elgin, Illinois and make an appointment!
This study found that DISC HERNIATIONS RESOLVE BY THEMSELVES THE MAJORITY OF THE TIME! That is awesome. The study found that the overall incidence of spontaneous resorption after LDH was 66.66% (95% CI 51% – 69%). The incidence in the United Kingdom was 82.94% (95% CI 63.77% – 102.11%). The incidence in Japan was 62.58% (95% CI 55.71% – 69.46%).
There is hope! Chiropractic works to restore normal mechanics to the spine and corrective exercise can help this process along.
Pass this along to anyone who is suffering! And if you are suffering be sure to make an appointment with Dr. Steve!
Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-Analysis.