Tag 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 

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

https://www.latrobe.edu.au/news/articles/2019/release/new-guidelines-for-runners-knee2?fbclid=IwAR3UfqQ5rHFTjZxcgzED5ypLsL5ukXufo6iNta-ODNulM70_g0naKrc_DD4

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.

A towel can be used under the effected arm. It can be adjust to various size.
Using the towel under the rib cage help takes pressure off the shoulder. Adjusting the towel size can help you find a more comfortable postion

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 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.

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

Functional Clam

Function Clam

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!

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