Category — Exercise

On June 19th, 2008, I posted an article entitled “Everyone Needs Good Support and Balance“.  I explained how important it is to have a thorough exam by someone who knows what to look for.  Then your problem(s) can be handled from the right “angle”.  

I explained that you may need adjustments, massage, and exercise therapy.  Or perhaps you may need laser therapy or electrical stimulation.  I went on to explain that regardless of your condition, you need good balance and support.  Then I described a very common condition called excessive pronation.  If you haven’t been tested for this condition, please let me know, because…

This Condition Has A Damaging Effect On The Whole Body!

I now use a digital foot scanner, that (in just about 5 minutes) will allow me to test both of your feet for possible arch problems. In addition to recommending spinal pelvic stabilizers by Foot Levelers, I went on to recommend running shoes by New Balance, model 1123.

NEW BALANCE 1123 REPORT

I’ve been using them for nearly a year now.  I use them when I run 2-3 times per week on average.  I can tell you so far that I’d give them 5 stars out of 5!  They are extremely comfortable, stable, and hold my Foot Levelers spinal pelvic stabilizers perfectly.  They appear to be very durable.  The only signs of wear are some tiny “chunks” of rubber taken out of the back of both heel areas (not on the the sole).  So I can say very confidently that they are still HIGHLY RECOMMENDED! 

How Common Are Shoulder Problems?

Shoulder pain is a common complaint that is often associated with neck pain and upper back pain.  The only complaint we see more frequently in our office is low back pain.

“According to the Centers for Disease Control and Prevention, about 13.7 million people in the United States sought medical care in 2003 for shoulder problems.”

When you think of shoulder injuries, you probably think of sports-related injuries seen in baseball or tennis.   However, shoulder injuries can be easily caused by many normal everyday activities. The shoulder is so  susceptible to injury because it has the greatest range of motion of all the joints of the body.  And with increased motion, you have less stability.

To appreciate the incredible design of the shoulder itself and to understand the complexities in caring for shoulder problems we have to first take a look at the basic anatomy of the shoulder.  The shoulder consists of three major bones and over twenty different muscles.

Basic Shoulder Anatomy

The two main bones of the shoulder are the humerus and the scapula (shoulder blade).  The joint cavity us cushioned by articular cartilage covering the head of the humerus and face of the glenoid.  The scapula extends up around the shoulder joint at the rear to form the roof called the acromion, and around the shoulder joint at the front to form the coracoid process.  The end of the scapula, called the glenoid, meets the head of the humerus to form a glenohumeral cavity that acts as a flexible ball-and-socket joint.  A ring of fibrous cartilage surrounding the glenoid is called the labrum, which stabilizes the joint.  Ligaments connect bones of the shoulder and tendons join the bones to the surrounding muscles.

Two major tendons of the shoulder are the biceps tendon, which attaches the biceps muscle to the shoulder and helps stabilize the joint, and the supraspinatus tendon, which helps form the rotator cuff.  Four short muscles originate on the scapula and pass around the shoulder where their tendons fuse together to form the rotator cuff.

Other major muscles that make up the shoulder girdle are the deltoids, the biceps, the triceps, the pectoralis, the rhomboid, the trapezius, the latisimus dorsi, the teres major, the levator scapula, and others.

All of these anatomical components, along with the muscles of your upper body, work together to manage the stress your shoulder receives as you lift, extend, flex, and throw.

Common Shoulder Problems

• Tendonitis:  Inflammation of a tendon.  Commonly affecting the biceps tendon at the front of the shoulder.  Symptoms include painful shoulder motion and increased pain at night.
• Rotator Cuff Strain or Rupture:  Injury to the muscle and tendon that covers, rotates, and raises the shoulder.  Symptoms include shoulder pain and difficulty raising the shoulder.
• Impingement Syndrome: Rubbing and clicking of the shoulder on overhead motions.  The ball of the shoulder joint rubs against the ledge (the Acromium) over the shoulder.  It is frequently associated with tendonitis and rotator cuff problems.  Symptoms include pain during movement of shoulder and increased pain when raising shoulder approaching 90 degrees.
• Subluxations: Bones shifting from their normal place and becoming “stuck”.  Symptoms include joint stiffness and weakness. Pain may or may not be present.
• Bursitis: Inflamed bursa sack.  Symptoms include painful to the front or side of the shoulder and pain at night.
• Myofascial Pain: Muscle inflammation involving any of the shoulder muscles.  Symptoms include local and/or referred pain in the shoulder, the upper back, the neck, the head, the shoulder blade area, or in the arm.
• Nerve Irritation: Inflamed or irritated nerves originating from cervical spine or the brachial plexus.  Symptoms include shoulder pain, neck pain, arm pain, shooting or burning pain traveling from neck to shoulder, to arm, and to the hand.

Our Approach To Shoulder Problems

First we would start with a thorough case history, consultation, and examination.  I may recommend diagnostic studies (x-ray or MRI) if I need more information. At this point, if I determine that care is appropriate and you decide to begin care, I will design a treatment plan for you.  If at any time I discover something beyond the scope of my practice, I won’t hesitate to contact your primary care provider to discuss a possible referral to another healthcare provider.

We follow a very effective  treatment strategy based on the letters ASR.  They stand for:

• A - Adjust (whole-body adjustment techniques)
• S - Support (spinal pelvic stabilizers and other joint supports)
• R - Rehabilitate (targeted exercise therapy/physical rehab)

My approach that works so well with the spine can be applied to other joints of the body. Virtually every articulation of your skeletal system is susceptible to fixations that can impair function and range of motion.  We have a variety of other treatment options to help you recover quickly and completely.  Some of our other treatment options could include:

• Massage therapy
• Laser therapy
• Electrostimulation treatment
• Home TENS unit
• Therapeutic taping
• Targeted rehabilitative exercises for the shoulder
• Exercise modification
• Home exercise program
• Nutritional supplementation and dietary modification

We don’t want you to have to resort to dangerous medicines, injections, or surgery.  Our approach is to use chiropractic care and other natural therapies (such as massage or rehab exercises) to correct your shoulder problem quickly and  naturally.

Everybody needs an energy boost from time to time.  Many of us need a daily pickups… usually during that “down time” between 3:00 pm and 6:00 pm.  Don’t reach for junk food, caffeine, drugs, or expensive energy drinks.  These produce “empty energy”, result in an energy “crash”, and can be addictive.  Instead, will your body to do some exercise.   Get up and get moving!

Here’s a simple routine that doesn’t require any equipment and will really wake you up.  Remember to breath fully and deeply while exercising.  With each repetition taking about two seconds, the whole routine will take less than two minutes:

1. 10 jumping jacks
2. 10 pushups
3. 10 squats
4. 10 crunches.
5. If still groggy… go back to step #1 and repeat!!!

Here are some immediate benefits from exercise to your mind & body :

• improved mental alertness
• reduction in body tension and stress
• increased ability to focus
• greater motion of stiff joints
• reduced pain
• improved mood
• you don’t get caught by your boss sleeping on the job

Try this routine and let me know how it works for you.  If you have your own routine, share it with us!

When you’re out and around kids, instead of just watching them play, get involved.  Kids just keep moving.  Keep up with them and stay as active as them.  It’ll be fun and very rewarding for you and for them.  

Having an active lifestyle is one of the keys to promoting superior health.  I tell my patients that they must find an exercise they like, or they probably won’t continue it long-term.  Don’t get me wrong, I think traditional work outs are great.  But playing games are really fun… and if the games are active, you get a double bonus!

This past weekend my family had a blast playing a couple of really fun outdoor “kids” games.  These games are so apparently so much fun that the onlookers just can’t resist.  We had no problem gathering more and more players as the games progressed.  I took the leadership and organized several games of “Capture the Flag” and “Kick the Can”.  Both games are classics, and they’re good for kids of all ages and physical abilities. They’re easy to learn and can be played for hours without becoming boring.

How to Play “KICK THE CAN”:

• Equipment - 1 can or plastic bottle partly filled with rocks or dry beans.
• Setup - an outdoor area with lots of places to hide; 1 small base; 1 jail area (usually near or around the base); the can is placed upright in the base; 
• Variation - played at night
• Object - IT tries to capture all players; players try to stay free as long as possible
• One player is designated as IT.
• The other players get ready to hide as one player kicks the can as far as he can. The idea is to give the others a chance to hide.
• IT retrieves the can and returns it to the base as quick as possible.  After setting the can upright in the base, IT can “capture” players by spotting them and running back to the base before the player.  If caught, the player goes to jail. 
• If IT fails and the player kicks it first, then he and all captured players are freed and can hide again.
• While this is happening, other players can risk their own capture to free fellow players by running up to the can and kicking it–before being spotted by IT.

By Gabrielle Goldman (age 6)

How to Play “Capture the Flag”:

• Equipment - Two flags (you can make flags with two sticks and bandanas, you could use two brooms or two plastic bats); orange cones (optional, but help  considerably in marking boundaries)
• Setup - divide into two even teams; have two territories (front and back yards; trails through the woods; etc) with clearly marked boundaries; one jail in each territory
• Variations - hidden flags; using socks filled with flower to strike and capture opponents; at night with flashlights.
• Object - capture the opponents flag and return it to your home territory before your flag gets captured.
• Once you cross into enemy territory, you can be captured and placed in jail.
• Captures are made by grabbing an opponent and yelling something like : “one, two, three, you’re my man, no breaksies”.
• Each flag should be surrounded by a 10-20 foot safety zone that cannot be entered by it’s own team, unless an enemy is within (this prevents a total defensive game)
• Once your own team’s flag is placed, it cannot be moved again by your own team.  If a flag is carried out of the safety zone and then the carrier is captured or the flag is dropped, the flag must be returned to the safety zone. 
• Players can be freed from jail if one of their teammates tags him and yells “freedom”.  Only one prisoner can be freed at a time.

I promise you’re going to love these games.  You may even want to try them with a group of adventurous adults!  You will have a lot of laughs, I guarantee it.  Who knows, it may become a regular family event…

Don’t worry if people (usually adults) are just sitting and watching.  They’re just jealous that they’re not as energetic as you.  Come on, be a kid again!   Stay active, stay young, and have fun!

The squat should be normal and natural movement for the human body.  If you ever watch a child of 4-years-old or younger squat, they will almost always use perfect form.  As we get older, we either “forget”, or get lazy, and stray from correct form.

Learning how to perform a correct squat is essential if you want to avoid back injury.  Here is a summary of the correct form:

• stand with feet approximately at shoulder width
• keep your head forward, your chest lifted, and your shoulders back
• as you squat keep your weight in your heels (not on the ball of the foot)
• bend from the hips
• feel the strength in your thighs, buttocks, and back
• keep your knees from crossing over past your toes
• maintain a correct lower back curve (the lumbar spine has the same type of curve as your neck - a forward banana-shaped curve)
• as you deepen the squat your bottom should stick out a bit (as if reaching out to sit down on a chair)
• you can lift the arms in front as you squat to maintain balance
• squat down as far as comfortable (generally to 90 degrees)

I recommend practicing the form without weights for several sessions before using any weights.  A good way to help with your form is to hold a ball (ranging from a playground ball to a Swiss ball) and push the ball away from your chest as your squat.  The ball held in your extended arms acts as a counterbalance and helps with balance. When using weights, I recommend using dumbells to start.

The squat is one of the most beneficial exercises. When you do a proper squat  you will use all the major muscles of your lower body, including your quadriceps, hamstrings, abductors, adductors, and buttocks.  You will also use your core muscles, including your abs, back, and deeper core muscles.

Adding the squat to your exercise routine will pay large dividends in lower body strength, core strength, and overall energy.  When you bend to pick up your shoes, a pencil or whatever, use the proper squat.  By using the correct form you’ll have more strength, better balance, and reduce your risk of injuring your spine.

Glucosamine (glucosamine sulfate), chondroitin (chondroitin sulfate), and methylsulfonylmethane (MSM) are widely used natural supplements used in the treatment of osteoarthritis (bone and joint).  They have been shown to be most helpful for knee pain, but reports have shown that they can help with all types of osteoarthritis. They are commonly used, especially in veterinary medicine, but their overall acceptance varies.

When patients ask me if they think a supplement can help them get rid of some pain, I tell them that for the best long-term outcomes, embracing a lifestyle of healthy eating and exercise is the most critical. Healthy living is the key.  Let me tell you my story…

Starting in the year 1999, I personally had serious back and neck problems that stemmed from past injuries and degenerative spinal conditions. I had serious pain, loss of motion, and muscular weakness.  It became so bad, I could barely exercise or practice chiropractic.  As the pain became chronic, I had mild depression and discovered that life became very hard.  I didn’t want to just cover up the pain, so I refused to take medications.

I received good care that included various natural therapies and chiropractic care.  Both helped, but my problems really became minimal only when I adopted a lifestyle of healthy eating and regular exercise. I started focusing on core strengthening exercises and I began to eat a whole-food plant-based diet.  Within 30 days, my pain diminished.  Through my lifestyle changes, I was finally able to gain control over my back/neck pains.  I thank God that he has designed our bodies with the ability to heal… from the inside.  This is much better than just pain relief through medications.

I don’t believe there are any real shortcuts to true health… such as glucosamine, chondroitin, or MSM supplements.   Today in my practice, in addition to chiropractic care, I offer patients coaching on exercise, nutrition, and healthy living.  Spectrum Wellness is a holistic and integrative approach to wellness.

In short… I do recommend a superfood supplement, called Intramax, that does contain glucosamine, chondroitin and MSM.  Although supplementation can be of some help, any supplement should only be an addition to a foundation of healthy living.

Don’t believe what they tell you.  There is no pill that can replace a lifestyle of healthy living.  True health can’t be found in a bottle.  Here’s the truth… you can achieve superior health through a commitment to healthy living!

Deep breathing has been shown to be an amazing tool anyone can use to help themselves achieve superior health.  Some of the health benefits of doing deep breathing include:

• invigorating your immune system (by pumping and stimulating the lymphatic system)
• improving lung health
• promoting relaxation and reduces the effects of stress (by stimulating the parasympathetic nervous system)
• improving cardiovascular fitness (by increasing the amount of oxygen your heart and lungs can deliver to your cells)
• aiding in weight loss (by improving cardiovascular fitness)
• improving metal focus

Learning to do Basic Deep Breathing Exercises:

• sit in a cmfortable position
• exhale fully before beginning your first full inhale
• inhale slowly through the nose for a count of five (some people naturally breathe into the belly area while others into the chest)
• exhale slowly for a count of seven
• at full exhale hold for a count of two
• repeat 5-10 times

Give it a try and let me know how you do!

People always ask me if we see more patients when we get snow and ice.  The truth is… yes and no.  Initially, we see fewer people because they stay home and won’t risk the weather. Which I think is wise.  It’s only later when things clear up that we start to see people flooding into the office.  Some seek help after slips and falls on the ice.  But most come in due to lower back strains from shoveling snow.

Here are some tips to avoid hurting yourself while shoveling snow:

• Start out with a wide base.  Keep your feet shoulder width apart or a little farther.
• Warm up first.  Start out easy and pick up the pace and intensity only after 10-15 minutes.
• Keeping good postural alignment is critical.  Bend at the hips, use your legs and bend those creaky knees.  Never round your back when you bend. Keep your chest out, your shoulders back, and your head up.  
• Use proper breathing.  As with any exercise, inhale while at relative rest and exhale while exerting energy.  While shoveling, inhale while reaching for snow and exhale while lifting and tossing snow.
• Listen to your body.  If you become fatigued, rest.   I often switch from pushing to lifting and back again to give my muscles a rest.
• Wear a good pair of boots.
• Beware of icy patches to avoid a fall.  
• Use one of those special “S”-shaped shovels.  They reduce the distance you have to bend with each lift.

If you need clarification on any of these tips, give us a call or shoot us an email.  If you hurt yourself this winter, make an appointment to see us.  We’ll do our best to get your body back in balance and feeling great again!

Have fun in the snow!

Staying active and fit matters, especially as you age. Regular physical activity can help you prevent disease and injury in your “golden years”. In grade school you learned how important exercise is. Now to refresh you on why it’s so important…

Physical activity boosts the metabolism and keeps excess weight off. Regular exercise enhances the immune system, improves mood, helps prevent depression, and promotes cardiovascular health. Exercise has been shown to delay or prevent osteoporosis, and even certain types of cancer. Exercise done regularly also helps balance and control blood lipids, diabetes, and obesity.

On the other hand, a lifestyle of inactivity can be very dangerous. When you combine years of poor eating and inactivity, not only do you miss out on the benefits mentioned above, but you compromise and weaken your cardiovascular system.

If you want to receive benefits to your cardiovascular system and lungs, you must perform any moderate (or more strenuous) activity for at least 30 minutes on most days of the week. Here are some suggestions of activities and exercises that you can enjoy safely:

• brisk walking
• hiking
• stair-climbing
• gardening
• yard work
• swimming
• dancing
• tennis or racquetball
• golf

A simple tip to remember is that the 30-minutes of activity can be broken up into smaller chunks of time at different times of the day. What’s important is to get into a routine and to develop an active lifestyle. Remember, movement is one of the keys to life!

Our center’s mission is to promote superior health through natural therapy. And it’s amazing how powerful natural therapies can be… with the right knowledge backing it up.

Many of my clients have serious complaints that can be corrected rather quickly. In many cases our clients need to rely on our professional expertise to solve the problem. Sometimes it’s a matter of a series of adjustments or trigger point massage therapy. Sometimes it involves a course of laser therapy.

In other cases it’s just a matter of making changes to their lifestyle. This could involve tweaking an exercise program and eliminating harmful exercises. It could mean getting more sleep. It could mean learning how to activate the core muscles (which we teach in our center). It may involve learning how to better manage stress.

In the cases involving complaints in the lower extremities (the feet, ankles, knees, and/or hips), many times the solution can be found in proper support and balance.

I’ve found that excessive pronation is one of the most common problems that’s at the core of many lower extremity complaints. Excessive pronation is a condition where the medial arch of the foot is not doing it’s job in supporting the foot. It begins to drop too far upon weight bearing.

This means that every time you step down, the medial arch drops too far. This causes a cascade of problems working their way up the chain of joints. Foot problems have been shown to cause problems all the way into the spine and up even to the jaw.

Excessive pronation, poor support, and disturbed balance can cause these common problems:

• foot pain
• plantar fasciitis
• bunions
• hammer toes
• ankle pain or instability
• shin splints
• sciatica and piriformis syndrome
• knee pain
• hip or sacroiliac pain
• poor posture
• back pain

If you have any of the previous problems, please schedule an evaluation to have your feet checked by me or someone at our office. It only takes about 5 minutes to do a thorough evaluation, which could possibly uncover a problem that has an easy fix.

This small investment of your time could save you incredible amounts of pain and suffering. And if your lower extremity problem is interfering with your activities, we may be able to help you get back to enjoying an active lifestyle again.

In cases of excessive pronation or instability, I will almost always recommend these two things:

1. Start using spinal pelvic stabilizers by FootLevelers

The ones you can buy at the neighborhood pharmacy, can add a little padding but don’t support the arches properly. We use a digital foot scanner to evaluate patients’ arches right in the office. The scan is sent directly to a company called FootLevelers, who builds each spinal pelivic stabilizer based on the patient’s individualized scan. The custom-crafted inserts by Footlevelers provide support for all three of the arches of the foot, while remaining flexible to allow the foot to move normally. The style of insert is determined by the patient’s use. For example, athletic shoes and dress shoes require different styles. They make specific styles to accommodate special needs such as sensitive feet, golfer’s needs, wet environments, children, high heels, etc. I’ve been using FootLevelers spinal pelvic stabilizers since around 1999.  I’ve found them to be affordable, durable and comfortable… and they do the job very well.

2. Start wearing a good motion control shoe

The motion control shoe I recommend is the 1123 by New Balance. You can check them out online. It’s an excellent shoe that provides motion control, stability and cushioning. It’s a bit expensive, but it is very durable. I’ve heard that it can last twice as long as the typical running shoe. I just bought my first pair this week, so I don’t know first hand yet.

Focusing on body support and balance is a wise investment of your time and money and could save you a great deal of pain and suffering. Taking care of your problem now may enable you to get back to enjoying an active lifestyle again. Even if you don’t have any substantial pain, you may have a significant problem developing. If you suspect that you have a problem with support or body balance, give us a call today.

It is always easier to stay well than to get well.