Category Archives: exercise

Hip Weakness is Closely Linked to Knee Pain

In this study they found that hip weakness was linked to knee pain. I treat a lot of runners that have knee pain, and most of them have weak hips.

“Women with Patellofemoral Pain Syndrome had 33% lower hip abduction peak strength. They also had significant 70% lower knee extension force steadiness and 60% lower hip abduction force steadiness than pain-free women. Evidence-based treatments aiming at improving force steadiness may be a promising addition to PFP rehabilitation programs.

Below is a helpful exercise to strengthen your hips. As always, if you need any guidance do not hesitate to call the office!

Ferreira AS et al. Knee and Hip Isometric Force Steadiness Are Impaired in Women With Patellofemoral Pain. J Strength Cond Res. 2019 Jul 22. Link 

Running Shoes part III: The latest Research

Part 3: Running shoes

What happens if you don’t have pain or you are a casual runner that is just looking for a new pair of running shoes?

The research shows that selecting running shoes based on comfort is the best.

The best way to know if they are comfortable is by trying them on and run at least a quarter-mile.  If the shoe feels good then that is the right shoe for you! That’s it, pretty easy, right?  If the sneaker feels good, that’s the one to buy.

Keep it simple! Your body knows what it needs.

Below is a nice summary of shoe research.

Research on running shoes

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If you missed my other posts on running shoes click here! And if you need help with shoes or running in general please give us a call!

What happens you get adjusted?

Chiropractic adjustments help restore proper mechanics to the spine or the joint being adjusted.

A Spine Journal study was “the first to measure facet gapping during cervical manipulation on live humans”.

A patient being adjusted by Dr. Sikorsky

The results demonstrate that:

  • Target and adjacent motion segments undergo facet joint gapping (0.9 mm ± 0.4mm) during manipulation.
  • Intervertebral range of motion is increased (8-13 degrees) in all three planes of motion after manipulation.
  • Pain score improved from 3.7±1.2 before manipulation to 2.0±1.4 after manipulation.

Anderst WJ et al. Intervertebral Kinematics of the Cervical Spine Before, During and After High Velocity Low Amplitude Manipulation. The Spine Journal Volume 18, Issue 12, December 2018, Pages 2333-2342

Impaired Core Stability as a Risk Factor for the Development of Lower Extremity Overuse Injuries: A Prospective Cohort Study

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.