Tag Archives: wellness

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

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!

What type of running shoe should I get part 1

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.

NSAIDS (ibuprofen and Naproxen) increase the risk of acute myocardial infarction. AKA heart attack.

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.

Risk of acute myocardial infarction with NSAIDs in real world use: bayesian meta-analysis of individual patient data https://www.bmj.com/content/357/bmj.j1909

When Is Standing Too Much?

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.

How much protein do you need per day?

How much protein do you need per day?

As with most things in nutrition, there’s no simple answer. Your individual needs will depend on your health, body composition, the main goal you have, and level of physical activity (type, intensity, and duration). Even when taking all of this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.

Daily requirements are expressed in grams of protein, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb).

  • If you’re of a healthy weight and sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb).
  • If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–2.2 g/kg (0.64–1.00 g/lb). Try for the higher end of this range, as tolerated, especially if you’re an athlete.
  • If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–3.3 g/kg (0.64–1.50 g/lb). Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimize fat gains when “bulking” — i.e. when eating above maintenance in order to gain (muscle) weight.
  • If you’re of healthy weight, active, and wish to lose fat, aim for 2.3–3.1 g/kg (1.04–1.41 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (hypocaloric diet).
  • If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). You do not need to try to figure out your ideal body weight or your lean mass (aka fat-free mass). Most studies on people with obesity report their findings based on total body weight.
  • If you’re pregnant, aim for 1.66–1.77 g/kg (0.75–0.80 g/lb)
  • If you’re lactating, aim for more than 1.5 g/kg (0.68 g/lb)
  • If you’re vegan or obtain most of your protein from plants, then protein requirements may be higher due to the inferior protein quality (both the EAA profile and bioavailability) of plant-based proteins relative to animal-based proteins.

https://examine.com/nutrition/how-much-protein-do-you-need/#summary1

Congratulations, Bob!

bobmiller

We want to say a huge congratulations to one of our amazing patients! Bob recently completed the “Strolling Jim” UltraMarathon. This race included 4,000 feet of elevation, 4,000 feet of decline and a total of 41.5 miles! What an accomplishment, Bob! We are so proud of you!
We also received the message below from Bob after his race. We are so glad we could be a part of your journey. 🙂
“Thank you to Dr Steve and Nickie for, without whom, I could not have achieved my goal of finishing my latest UltraMarthon of over 40 miles and 4000 ft elevation AND 4000 of decline. Thank you Dr and Nickie!!!!!”

If you’re training for a race Dr. Steve can help! Call the office and get race ready!

Strengthening the Glutes Can Help Back Pain!

Here’s a great exercise to help strengthen the Gluteus medius.

Myofascial pain syndrome (primarily involving the gluteus medius) is present in the majority of patients with LBP (73%) , sciatica (50%), and LBP with sciatica (85%).”

Kameda M, Tanimae H. Effectiveness of active soft tissue release and trigger point block for the diagnosis and treatment of low back and leg pain of predominantly gluteus medius origin: a report of 115 cases. J Phys Ther Sci. 2019;31(2):141-148.

It hurts when I do my rehab exercises!

What to expect when starting rehab or exercise program?

It’s normal for the pain to increase when starting any rehab or exercise program if you have chronic or persistent pain.  This is normal and over time this will improve.  Exercise/rehab will decrease the pain over time.  It will take time.  So stick with it and you’ll get better!

Here’s a nice paper that goes into the mechanism of how exercise works.

Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273355?fbclid=IwAR00pU_w5lH5XFbzyQl97uiP8nlntGXiqQppQPLKlPqZ3bSeo0-1M907vKs&

Did You Know Exercise Could Do This?

Exercise can:

1.     Help control weight (weight loss and weight maintenance)

2.     Reduce risk for cardiovascular disease

3.     Reduce the risk of type 2 diabetes & metabolic syndrome

4.     Reduce the risk of certain types of cancers including but not limited to colon, breast, endometrial and lung

5.     Reduce the risks of contracting osteopenia and osteoporosis

6.     Reduce the risk of hip and pelvic fracture in the elderly

7.     Improve balance and coordination

8.     Decrease fall risk in the elderly

9.     Decrease pain and increase function in patients with osteoarthritis

10.   Maintain lean muscle mass and reduce body fat percentage

11.   Control chronic pain with conditions such as fibromyalgia and other autoimmune diseases

12.   Promote independence, confidence, and self-efficacy

13.   Improve mood

14.   Assist in the treatment of psychiatric disorders such as depression, anxiety, bipolar, mood disorders and other conditions

15.   Help in the treatment or prevention of substance abuse or other addictions

16.   Increase the length and quality of life

17.   Prevent or slow cognitive decline in conditions like dementia or Alzheimer’s

18.   Improve local or global mobility

19.   Improve local or global stability

20.   Improve circulation

21.   Improve respiratory capacity

22.   Improve body mass index (BMI)

23.   Improve measures of strength

24.   Improve power output

25.   Improve sports performance and functional capacity

26.   Improve sleep quality

27.   Increase sexual arousal

28.   Improve energy levels

29.   Reduce fatigue

30.   Improve mental alertness

If you need help getting started with fitness come see Dr. Steve!

https://www.cdc.gov/physicalactivity/basics/pa-healthy/index.htm

https://emedicine.medscape.com/article/324583-overview

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

5.       https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12581