|Posted on 31 October, 2016 at 1:25||comments (0)|
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle.
1. Stand upright and cross your right leg behind your left.
2. Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg.
3. Lean on a chair/wall if needed. Hold for 30 secs.
4. Repeat 3 times
5. Change legs, cross your left leg behind your right. Hold for 30 secs
6. Repeat 3 times.
7. Stretch twice daily, before and after exercise.
|Posted on 31 October, 2016 at 1:20||comments (0)|
Iliotibial Band Syndrome is the most common cause of knee pain in runners & multi-sport athletes by some estimates accounting for 12% of all running-related injuries (1). Iliotibial band syndrome describes a condition whereby the iliotibial band rubs against a bony prominence at the outer aspect of the knee and typically causes inflammation and damage to local tissue.
ITBS is commonly labelled as an "overuse" injury. However this is really a misnomer, as it is generally not the fact that the knee is being used too much but rather that there are predisposing biomechanical factors causing injury with even appropriate levels of training. The majority of our population has some degree of excessive pronation' this fact combined with the extra loading through the lower limb when people run creates a situation where there is undue stress applied to the Iliotibial band. If this is accompanied by pelvic unlevelling extra stress is applied to the lower limb, further aggravting the poor biomechanical situation.
Most cases of Iliotibial band syndrome settle well with appropriate Chiropractic care. This requires careful assessment by the Chiropractor to determine which factors have contributed to the development of the condition, with subsequent correction of these factors.
Chiropractors will make sure the joints in the entire lower extremity are functioning and moving properly. This includes checking your feet, ankles, knee and hip. Chiropractors want to identify the cause of your pain, not just treat the symptoms.
Stretching and strengthening exercises may be used in combination with a knee brace, kneecap taping, or shoe inserts to improve muscle balance and joint alignment of the hip and lower limb. Strengthening and stretching exercises are also chosen to correct muscle imbalances, such as weakness in the gluteus medius muscle or tightness in the iliotibial band.
Foot orthotics may be recommended to improve foot and lower limb alignment.
A key element of treatment is your training schedule. Chiropractors can work with you to adjust the distance you run, your footwear, and the running surfaces you choose. We will ask you about your sport activities and may give you tips on your warm up and training schedule, footwear, and choices of terrain.
Most cases of ITB syndrome respond very well to Chiropractic treatment and usually require only 4-6 weeks of care.
1. Fredericson M, Wolf C. Iliotibial band syndrome in runners: innovations in treatment. Sports Med, 2005;35:451-459.
|Posted on 26 October, 2016 at 20:15||comments (0)|
A recent study published in the Natural Medicine Journal has found that supplementation with Vitamin D3 in those with low levels of Vitamin D can have a positive effect on the production of T cells (or T lymphocytes), a part of what is termed the innate immune system.
There is increasing research into the part that Vit D3 may play in assisting our immune response. Some areas of research include Multiple Sclerosis and inflammatory bowel diseases.
More research is needed to determine what doses are most effective; this study found that high dose supplementation (4000IU/day) was more effective than low doses (400 Iu /day) in the activation of T cells; although both doses over 6 months saw significant increases in Vit D3 levels.
|Posted on 10 October, 2016 at 1:10||comments (0)|
1. Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips.
2. Breathe normally.
3. As you go down, draw your chin into your neck.
4. Your hands should not reach past your toes, you’re not aiming to lie on the floor and you shouldn’t feel as if your back and spinal ligaments are being pulled.
5. Once you feel the stretch through your back, slowly return to the starting position.
6. Do this several times daily, after the end of your workday.
|Posted on 10 October, 2016 at 1:10||comments (0)|
World Spine Day is October 16th and the theme for 2016 is Straighten Up and Move.
Millions of people in all continents of the world suffer with spinal disorders. These can include low back pain, neck pain, scoliosis and disc disease, to name but a few. Spinal pain and disability can have a profound effect on a person’s overall health, sometimes preventing them from working or even doing simple daily activities.
Research has demonstrated that poor posture and inactivity are major contributors to the development of back pain and other spinal disorders. According to the World Health Organization, one in four adults is not active enough and over 80% of adolescent population is not active enough.
Walking is a terrific form of exercise. It strengthens your body and helps position your spine in the natural shape it was designed for – being upright.
Modern lifestyles – such as office work and extended use of computers or mobile devices – can force us to be less active or adopt sedentary positions leading to poor posture, issues with balance and coordination, and even pain.
When walking properly you naturally adopt proper posture. Because regular walking will also build up your core strength, an important ingredient in maintaining good posture, it will help you to maintain better posture during your other daily activities.
Why is good posture important?
A good postural position permits you to breathe better, and as a result reduces fatigue and minimises other side-effects associated with bad posture.
Proper posture keeps muscles, ligaments, bones and internal organs in their natural position. This reduces wear and tear of joints, and relieves stress, improving health and enhancing your appearance.
Why are Chiropractors educating about walking & posture?
Chiropractic is the science of locating problems in the spine, the art of reducing their impact to the nervous system, and a philosophy of natural health care based on your inborn potential to be healthy.
Chiropractors are experts at analysing posture and spinal problems. Chiropractic promotes general health by not just providing diagnosis and care of disorders relating to the spine and nervous system, but also in the provision of self-care pertaining to lifestyle factors and movement.
An active spine is a healthy spine, and a healthy spine leads to a healthier life. Chiropractors are also able to provide assessments to patients in a range of areas, including:
• Spinal screenings
• Postural assessments
• Coordination assessments
• Balance assessments
• Range of motion assessments
For over 115 years, chiropractors have been the experts in promoting healthy spines. If you have any questions or concerns regarding your spinal health, do not hesitate to contact your chiropractor.
|Posted on 12 September, 2016 at 0:40||comments (0)|
Neck Pain can be a debilitating health problem. Your head is heavy and balanced on a narrow support made up of seven bones called vertebrae. The vertebrae are separated from each other by discs, stabilised by joints and ligaments and moved by muscles. Because the neck is so mobile (therefore relatively unstable) with a heavy, weight on top of it, it is easily damaged.
Onset of pain may be immediate or there may be a slow onset - pain gradually increases over several days or weeks. Pain or deep ache of the neck, shoulder or arm (this needs to be differentiated from true shoulder pain, such as tendonitis\bursitis). There may be burning or tingling of the arm or hand or headaches. It may be continuous, or only occur when you are in a certain position. The pain may be aggravated by turning your head, looking up or looking down, you may experience stiffness of the neck and shoulder muscles and have a reduced range of motion of the neck.
Neck injuries most often result from motor vehicle, sports or occupational accidents. Damage may occur to vertebrae, joints, nerves, discs, ligaments and muscles. A common neck injury is the acceleration/deceleration injury or ‘whiplash’ where the head is thrown forward or backward.
Bad posture can cause neck pain, ligaments are over-stretched, muscles become tired and the neck joints and nerves are put under pressure. Slouching your shoulders with your head pushed forward, sleeping with your head in an awkward position, or working with your head down for long periods, may all tend to cause or worsen neck pain. If you are experiencing neck pain, it is important that you have your condition assessed.
An assessment can help determine the source of pain and its behaviour in the body. The location of the pain and how it behaves can provide an understanding of the underlying physiological problem and provide a treatment plan. Treatment options for neck pain may include:
• Spinal adjustments
• Soft tissue therapy
• Postural re-education
• Strengthening, stabilising and stretching exercises to help you manage your problems long-term
• Neural mobilisation techniques
• Trigger point therapy
• Advice and recommendations for ergonomics/desk setup and activity modification
Symptoms lasting longer than three months become habitual and are much harder to solve. The sooner you get on top of your neck symptoms the better your outcome.
Stretch of the Month
Seated Neck Stretch
1. Sit in a chair with your feet flat on the ground.
2. Extend your right arm along the right side of the chair.
3. Place your left hand on the top of your head and slowly tilt your head to the left.
4. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto the seat of the chair. This stabilises the torso and allows you to isolate the stretch on the side of your neck.
5. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.
We all have different strengths and weaknesses but finding out what you are really good at and using those talents can increase wellbeing.
Using your strengths to help others or contribute to the community creates a sense of meaning and purpose.
|Posted on 8 August, 2016 at 2:05||comments (0)|
STRETCH OF THE MONTH
Shoulder Rolls Stretch
Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer.
1. Roll the shoulders down and back, starting with small circles and working up to larger circles.
2. Do 10 circles backwards and then repeat forward circles.
|Posted on 8 August, 2016 at 2:00||comments (0)|
Falls are an ominous yet very real part of life for people over 65 and many falls can be prevented once the causes are determined. Over 400 risk factors leading to falling have been identified including lack of physical activity resulting in loss of muscle tone, decreased bone mass, poor balance, and reduced flexibility; impaired vision, medications, disease including Parkinson’s, dementia, stroke and arthritis, surgery, and environmental hazards.
The risk of falls and associated complications rise steadily with age and can be a marker of increasing frailty. Frailty is not clearly defined but is widely accepted to include a combination of weight loss, fatigue, reduced grip strength, diminished physical activity or slowed gait associated with increased risk of falls, hospitalisation, loss of mobility and independence, increasing disability and death.(2)
The Australian Bureau of Statistics has found that the number of elderly people who die each year from falls has quadrupled over the past decade. 1530 people over the age of 75 died from falls in 2011, compared to 365 in 2002. Falls are also the leading cause of injury-related hospitalisation in persons aged 65 years and over in Australia. In 2011–12, 96,385 people aged 65 and over were hospitalised for a fall-related injury. The increasing rate of fall-related hospital admissions reflects Australia's ageing population. The number of fall-related hospitalisations for older people has increased 2.3% per year between 1999–00 and 2010–11.
A newly published trial has shown that 12 weeks of chiropractic care in a group of older patients resulted in improvements in their sensory and motor functions that are important for falls risk, as well as improvement in the physical component of quality of life. The study was conducted in New Zealand by researchers from the Centre for Chiropractic Research at the New Zealand College of Chiropractic, the University of Auckland, and the University Of Ontario Institute Of Technology. The study was the main trial in chiropractic researcher Dr. Kelly Holt’s PhD. While Dr Holt has stated, “it is undeniable that this piece of research makes an important contribution to our understanding surrounding an important public health issue.” (3)
The study showed that compared with the control group:
• Those receiving chiropractic care “improved significantly in ankle joint position sense error.” This shows a potential impact of chiropractic care on proprioception, or the brain’s ability to know where the body is in space.
• There was also a significant improvement of increased sensorimotor function at 12-weeks. Interestingly they only started to improve after 4 weeks of care, but not before.
• At the 12-week mark, the chiropractic group also improved by 13.5% in multisensory processing (integrating information from two or more senses), an important factor in falls risk.
• The chiropractic group also displayed statistically significant improvements in quality of life related to physical health.
This Randomized Controlled Trial shows that chiropractic can help improve function in older people, with a possible impact on their overall health and quality of life. We should encourage older adults to get checked!
1. World Health Organisation. WHO Global Report on Falls Prevention in Older Age. Geneva: World Health Organisation; 2007. http://www.who.int/ageing/publications/Falls_prevention7March.pdf?
2. Fried LP, Tangen CM, Walston J, et al. Frailty in older adults: evidence for a phenotype. J Gerontol A Biol Sci Med Sci. 2001;56(3):M146-56.
3. Holt, Kelly R et al, “Effectiveness of Chiropractic Care to Improve Sensorimotor Function Associated With Falls Risk in Older People: A Randomized Controlled Trial,” Journal of Manipulative and Physiological Therapeutics.
|Posted on 6 August, 2016 at 3:15||comments (0)|
What is the importance of good posture? When maintaining correct posture, the joints, ligaments and muscles of the neck and back are positioned optimally so they are under minimal stress. Maintaining this position reduces the likelihood of back or neck injury, which is vital in today’s society where spinal and postural pain are prevalent. Maintaining correct postural alignment helps those suffering from neck or back pain, by reducing stress on injured structures, thereby speeding healing. Furthermore, this optimal spinal position enables your muscles to generate force more efficiently which improves performance in sporting or recreational activities.
Good posture will actually allow you to feel less strain in your body, and a lightness in arm and back movements. Practicing good postural habits can be hard initially but there are there are things we can do to help train the brain out of bad habits and into new, better posture habits that will make you feel and look better.
It is never too late to try and aim for good posture, and for most of us we will only make the decision to improve our posture because of pain or tension in our bodies. Studies reveal that even people in their 80’s and 90’s can improve their posture, giving them more mobility, and improving the strain in they feel from bad posture habits. Here is one for the ladies; up to 80% of breast sag can be directly attributed to poor posture. I did a posture presentation at the Lace Guild of WA many years ago and when I mentioned this fact, there was an immediate change in the majority of the ladies’ posture.
Please call us at Law-Davis Chiropractic on 0419 150 817 more information.