A weak core can increase your chances for lower extremity injury during exercise!
The core is important for your lower back and neck health for sure. It’s also very important for extremity health. If you have been dealing with an arm or leg injury (extremity) that has not been getting better with treatment, it might be good to add in some core exercise to improve outcomes.
Take Home Message from the study: A college freshman with dynamic postural control limb imbalances, decreased hip extension strength, or decreased core muscle endurance during bridging exercises is more likely to develop a lower extremity overuse injury.
This is a pretty cool picture. Can you believe the detail? The red in the picture is the muscle and the white stuff is the connective tissue is called fascia. A painful area in a muscle can be caused by damage to one or both of theses structures!
Ok, we’ve worked on any muscle imbalances, fixed any joints that needed fixing and now we’re working on running form. What’s next is everyone’s favorite: running shoes
Let’s talk about running shoes!
When I’m looking for a running shoe these are the things I look for:
Heel to toe drop:
This a zero drop shoe. That means the heel and toe are at the same level.
Here’s a large heel drop.
Now which one to choose?
You can not use a zero drop shoe if you were using a running shoe (with a large heel drop) like the one above your whole life. Doing that you would destroy your Achilles tendon and calves.
I would suggest using the lowest heel to toe drop you can tolerate. better to error on a bigger drop then lesser drop. You can always go lower the next shoe. This will lower your chance of soreness. Remember change can take time, don’t rush things
2. Where the shoe bends:
I like the shoe to bend where my big toe bends which is the “knuckle” part of the big toe. It only makes sense that the shoe bends where the body bends.
3. The toe box:
The toe box is the space around the toes. Take your foot out of the shoe or sneaker and take a look. I bet it does not look like your shoe. Most people don’t have elf shaped feet.
A big toe box gives more room for your foot and toes. The second picture is an insert( black one) from a shoe with a big toe box. My foot does not spill over the insert(green one) like the first picture.
If you have any question please call the office! Or you could bring your shoe in and we can go over it in person.
I’m going to do a multi-part blog on running and running shoes! Running and advice on the proper shoe are topics often brought up in my clinic so why not share for easy reference?
Starting with part one:
Here one question I get often: I’m going to start to run to get in shape, so what brand (x) of running shoe?
There so many variables that go into the question. Your biomechanic faults/deficiencies, anatomical variants, the current level of your strength, the current level of fitness, what is your running form/style. Plus add in what you do for a living. A construction worker has different stress on the body then a person who sits at a desk all day.
In my opinion, it’s better to start with yourself. First, improve your body and then work on your running mechanics. After, try to find the best style of running shoe based on comfort.
I like to take a “ground-up” approach. The first thing to do is to make your foot and lower extremity better. Fixing any joint dysfunction and then working on making your body stronger and more flexible is a great start.
Next is to improve your running form. I would video record the person running and make any necessary correction. RUNNING is a SKILL and will need to be practiced.
After doing all of the above, the patient will be less likely to get injured. Plus it will be easy to find the right running shoe.
Another reason to see a chiropractor! Chiropractic is the safest non-drug treatment for your pain. A recent study links the use of non-steroidal anti-inflammatories (NSAIDS) with increased risk of heart attack.
All NSAIDs, including naproxen, were found to be associated with an increased risk of acute myocardial infarction. Risk of myocardial infarction with celecoxib was comparable to that of traditional NSAIDS and was lower than for rofecoxib. Risk was greatest during the first month of NSAID use and with higher doses.
When Is Standing Too Much? The new craze in standing at your desk has many asking if standing is for them, and how long should they stand for? Does everyone need a standing desk?
Standing can help with neck and back pain if done correctly!
If you get a sit to stand desk don’t start standing for 8 hours right away.
Most start at 15-20 mins within the hour in the beginning then it grows to 4-6 hours per day after 30 days. Start off slowly- taking breaks. Listen to your body. The flat surface and flat shoes (no heels!) Weight distribution right below hips and arms at a right angle looking straight ahead and slightly down.
The human body is designed to sit and stand throughout the day. There are many ways to get your standing throughout the day without the need for a sit-to-stand option.
• Sit-to-stand options can be useful and make the ability to stand more readily available.
HVLA Beats Exercise for Chronic Neck Pain: “Although both interventions were associated with immediately improved ROM and pain after treatment, HVLA manipulation was more effective than craniocervical flexion exercise in improving ROM and VAS (for chronic neck pain patients)”.
Soda and other sugary drinks have to be one of the worst things anyone can do for their health. I constantly tell patients not to drink soda. The average patient who stops drinking soda loses about 5 pounds. That’s great!
Drink water! It’s better for your health. Do you need more evidence that sugary drinks are bad? Here you go.
A Harvard-led study in the journal, Circulation, found people who drink two or more sugar-sweetened beverages a day have a 31 percent higher risk of early death from cardiovascular disease. Each additional soda, sports drink, or sugary beverage increased the risk by 10 percent.
Sugary drinks are linked to 31 percent higher risk of early death, study finds.
Don’t buy it, don’t drink it and most importantly don’t let your kids drink it.
If you need help with your diet please give the office a call. Dr. Steve can help!
There is a lot of research coming out that shows the effectiveness of chiropractic adjustments.
This Study shows how effective chiropractic adjustment can be. Do manual therapy techniques have a positive effect on quality of life in people with tension-type headache? A randomized controlled trial.
In this study of 76 patients between the ages of 18 and 65 it was found that three different therapy methods were effective at changing different dimensions of quality of life, but combined treatment showed the most change in as little as four weeks!
If you’re suffering from headaches please call the office and schedule an appointment with Dr. Steve! You don’t have to live in pain.
Another great reason to take care of our of second “brain”. Fascinating to see how important the gut microbiome is to our overall health!
More and more research is showing that inflammation in your gut can effect your body. The gut/brain connection is real and should be taken into account when you are sick and not feeling as good as you should. The old adage you are what you eat seem to be right more and more.