Tag Archives: fitness

Windlass mechanism

Windlass mechanism

At heel strike, the plantar fascia is slack to allow the foot to accommodate uneven surfaces. As the heel lifts and forefoot dorsiflexes toward toe-off, the distal plantar fascia “winds” up and around the first MTP joint pulling the plantar fascia taut, shortening the distance between the heel and forefoot, raising the arch– creating a stiffer lever for propulsion. (10)

Can chiropractic adjustments help shoulder impingement syndrome?

Shoulder Impingement Syndrome is a common condition that we treat all the time. When treating non traumatic shoulder impingement syndrome/shoulder pain, looking for the reason or areas in and around the shoulder that could be adding to the problem will help with healing the patient faster. One area that can contribute to shoulder dysfunction is the thoracic spine. Sitting in front of a computer all day can cause decreased mobility in the neck and upper back. If theses areas aren’t working correctly they can cause increased stress in other areas such as the shoulders.

In the study below the researches found improving thoracic spine mobility was beneficial in the treatment of shoulder impingement.

“It is beneficial to include treatment to increase thoracic spine mobility within shoulder impingement syndrome management.”

Meadows S, Smith G, Vaswani R. Physiotherapist survey: Increasing thoracic spine movement within the management of chronic subacromial impingement syndrome. Journal of Bodywork and Movement Therapies. 2020 Jan 1;24(1):93-9. Link

Can bad posture effect how your nervous system works?

Is forward head posture relevant to autonomic nervous system function and cervical sensorimotor control?

Forward head posture can lead to many things! Besides looking bad it can cause such things as headaches, neck pain, shoulder pain as well as TMJ problems.

Highlights from the study show:

Forward head posture negatively affects cervical sensorimotor control. Forward head posture negatively affects the autonomic nervous system. There is strong correlation between the Craniovertebral angle (CVA) and cervical sensorimotor outcomes. There is strong correlation between the Craniovertebral angle (CVA) and cervical sensorimotor outcomes. There is strong correlation between the Craniovertebral angle(CVA) and skin sympathetic outcomes.

Here’s a picture of forward head posture or a poor CVA. The picture to the left is the worse CVA. The one on the right is very good posture.

CONCLUSION: “We have identified a forward head posture is associated with abnormal autonomic nervous system function and disturbances of cervical sensorimotor control. This finding has important implications for the assessment and rehabilitation of these subjects.”

If you need help with your posture contact the office! We can help!

https://www.sciencedirect.com/science/article/abs/pii/S0966636220300059?via%3Dihub

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?  Not everyone needs a standing desk.  If you do have pain with sitting and  you sit for your job, then a sit to stand opinion might be for you.  Below are some tips to make the transition from sitting all day, to using a sit to standing desk without hurting yourself.

  • Standing too much can cause low back pain and leg pain.
  • 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. If you do have this options, here is what you need to look out to ensure proper utilization.
    • Most start at 15-20 mins within the hour in the beginning then it grows.
    • 4-6 hours per day after 30 days.
    • Start off slowly- taking breaks.
    • Listen to your body.
    • Flat surface and flat shoes (no heels!)
    • Weight distribution right below hips and arms at a right angle looking straight ahead and slightly down.
    • Don’t do continuous 8 hours of standing.  

How do shoes effect development of motor skills in children?

New research published in Frontiers of Pediatrics found that children and adolescents who spend most of their time barefoot develop motor skills differently from those who habitually wear shoes. 👟 Further, they found the habitually barefoot children had noticeably better jumping and balancing skills compared to those who wore shoes habitually.

Walking barefoot not only has influences on developing proper biomechanics, but also has great influences on the brain 🧠. Walking barefoot allows for greater sensory afferentation to the brain, from the feeling of grass between their toes to balancing on pebbled sidewalks.

Try to give your young children enough time without shoes!

Zech, Astrid, et al. “Motor skills of children and adolescents are influenced by growing up barefoot or shod.” Frontiers in pediatrics 6 (2018): 115.
https://doi.org/10.3389/fped.2018.00115

What Pillow should I get?

Are you Sleeping on the Right Pillow?

Determining the right pillow is a personal choice that a person will make every so often. When it comes to thinking about sleep equipment, most people solely focus on the mattress. The mattress is one of the most important sleep equipment you will buy, but when it comes to sleep quality pillows are just as important. How you lay your head when sleeping plays a huge role in determining the type of support you need. Pillows not only impact the quality of sleep but can prevent any neck discomfort.

Why Does Your Pillow Matter?

A proper pillow will facilitate a good night’s sleep without you waking up at night or waking up with pain or a stiff neck. Having the wrong pillow over time can exacerbate unnecessary neck pain. There are a few factors that go into making a guide for yourself to determine the proper pillow for you.

Back Sleeper:

Sleeping on your back might appear to be comfy, but will highlight the underlying issue of snoring if you have a pillow that allows your head to sink. As you lay your head back, gravity will push the tongue back and block your throat. A better alternative will be a pillow that offers height, neck support and keeps the throat at a comfortable level.

Side Sleeper:

One of the most common positions to sleep in is on the side. You will need more support to keep the neck at a neutral angle.

Stomach Sleeper:

Sleeping on your stomach might be comfortable for a few nights, but after a while can become taxing on your back and neck. However, having the right pillow can negate some of these issues. A firm/plump pillow will force your neck into an odd angle that might lead to some discomfort. A better alternative would be a softer option.

When Is It Time To Replace Your Pillow?

On average, a pillow should be replaced every 18 months. The old age rule “ you pay for what you get” applies to this transaction. A higher quality pillow will last longer than an inexpensive option. Something you can do to your pillow to see if you need a new one is, take it out of the pillowcase to see if there are any stains or fold it in half and see if the pillow stays folded. If either of these are a yes then it is time to replace your pillow.

2019 saw dozens of impactful studies regarding the benefits of Spinal manipulation(adjustments)!

Chiropractic can help headaches! Thru my 20 years of practice I have helped a lot of patients with headaches. It’s nice to see the research is backing up what I and many of my patients have known for years. Chiropractic can help headaches.

Here’s a nice study form Harvard showing that.

1. Researchers from Harvard Medical School, Brigham & Women’s Hospital, and Palmer College of Chiropractic performed a systematic review of the effectiveness of SMT for migraine. They concluded: “We observed that spinal manipulation reduced migraine days as well as migraine pain intensity.” (5)

2. A BMJ study encompassing nearly a quarter-million LBP patients compared initial and long-term opioid use with choice of initial provider. The study concluded: “Patients who received initial treatment from chiropractors or physical therapists had decreased odds of short-term and long-term opioid use compared with those who received initial treatment from primary care physicians.” Drilling beyond the abstract, the data demonstrated that between PT’s and DC’s, chiropractic patients had significantly lower initial and long-term opioid use (0.10 vs. 0.15). (6)

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 

More research showing chiropractic is safe

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.