Do you want to know how to use a foam roller to help your pain?
Here are some educational videos to help you out! If you have any questions or need guidance please call the office. 🙂
Tag Archives: chiropractic
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
New Guidelines for Runner’s Knee
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
Can sleeping cause pain? Part One: The Shoulder
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!
Another Confirmation: Disc Herniations Spontaneously Resorb
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
Headaches Can Come From the Neck
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
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.
Haas M. et al. Dose-response and efficacy of spinal manipulation for care of cervicogenic headache: a dual-center randomized controlled trial. Spine J. 2018 Oct;18(10):1741-1754
Micro-Break for lower back pain
The micro-break can be used thru out the day. Its a simple way to help with lower back pain.
Maintain a healthy brain: How to protect the body’s control center
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)
- Magnesium
- Vitamins D and E
- B vitamins (especially B12)
- Bilberry (anthocyanins)
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
Symptoms of Tech Neck
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
- 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!
Chiropractic manipulation shown efective in treating nonspecific neck pain
More and more research is showing that chiropractic is safe and effective! Here’s a study from Pain Physician showing just that.
A systematic review of 47 randomized trials found that cervical manipulation is safe and effective:
- An effect in favor of thrust manipulation plus exercise compared to an exercise regimen alone for a reduction in pain and disability.
- Of the 25 studies (that evaluated adverse events), either no or minor events occurred.
- According to the published trials reviewed, manipulation and mobilization appear safe.
Coulter ID et al. Manipulation and Mobilization for Treating Chronic Nonspecific Neck Pain: A Systematic Review and Meta-Analysis for an Appropriateness Panel. Pain Physician. 2019 Mar;22(2):E55-E70.