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Archives for : March2016

Improve Your Posture and Prevent Injury

Perhaps now more than ever people are aware of their posture and the ill effects it may have on their health. And for a good reason; recent research has suggested that the effects of poor posture are shortening our life span!

In the short term, posture can wreak havoc on our musculoskeletal system. The classic “rounded shoulders and hunched back” posture that many of us have began to develop due to our sedentary lifestyles causes muscle imbalances, impingements, and tendonitis. This is due to the compressive nature of poor posture. Over-time, these effects become more difficult to reverse. For anyone who is active this is a bad news! The resulting muscle imbalances lead to altered rhythm of the hips and scapula, making a shoulder or lower back injury more likely.

Chiropractic care is essential to good posture. If you are already noticing discomfort in your neck and lower back now is the time for intervention. If you are concerned about your posture but don’t have any pain currently don’t wait! Spinal manipulation and myofascial release is essential for anyone who spends a lot of hours sitting at a desk. By freeing the joints and muscles we can break the break this cycle and re-educate the muscles restoring proper biomechanics preventing pain and injury. This means less chance of injury, and more fit, functional physique!

Interested in fixing your posture? Call today and schedule an appoinment: (781) 460-0939

 

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com

Chiropractic Treatment of Tendonitis

Tendonitis is defined as irritation and resulting inflammation of a muscle tendon; typically resulting from over-use. Some of the more common types of tendonitis experienced include: Tennis Elbow (pain in the later part of the elbow), Golfers Elbow (pain in medial portion of elbow), Supraspinatus or Rotator Cuff Tendonitis (pain on the top of the shoulder or neck), and Plantar Fasciitis (Most commonly characterized by heel pain.) Statistically, many people will experience tendonitis at some point in their life. Many physicians still advise “waiting it out”, and report that many cases pass. While this is partly true, what happens in chronic cases that do not seem to remit, or seem to flare-up more often? Many people are left with little to no solution to their problem.

A better approach to treatment of Tendonitis:

While many people seem to recover rather quickly with little to no intervention, if you find that you are someone who has been dealing with tendonitis off and on for quite some time there is a good chance your problem can become chronic. What does this mean exactly? Chronic inflammation of a tendon is characterized as Tendonosis; or chronic tendonitis that has lead to damage at a cellular level. When you have chronic inflammation in a tendon over-time it leads to micro-tears in the muscle. These micro-tears cause the body to trigger a healing response. In an effort to quickly heal the body will produce Type III collagen fibers to “patch” the irritated muscle. Type III collagen is lacking the tensile strength of healthy tissue; making the tendon weaker, and more likely to rupture. Additionally, cases where tendonitis seems to “come and go”  are more likely to become chronic and lead to a greater chance of a more serious injury.

IASTM (Instrument Assisted Soft-Tissue Mobilization) has been shown to promote healing and increase tensile strength of injured tendons and ligaments by promoting a healing response on a cellular level. By inceasing blood flow and fibroblast activity we can activate a healing response. Many people have even reported resolution of their tendonitis. IASTM in addition to stretching, spinal or extra-spinal manipulation, and specific rehabilitative exercise is an extremely effect, and cost-efficient solution.

Wondering if IASTM is right for you?  Click Here to schedule an appointment and start healing!

 

Keep Moving.

 

Dr. James Ellis

www.evolvedhealthchiropractic.com

(781) 460-0939

3 Gym Exercises to Avoid if You Have Neck Pain

Sometimes life can be a pain in the neck. If you are like about 60% of the work force you probably spend majority of your waking hours in seated position; whether it be on a long commute, in a cube all day, or worst yet the combination of both. The muscles of your upper back, and neck become tight, irritated, and all around unhappy.

Hitting the gym and being active is a great way to not only combat stress but give some of the other muscles in your back, such as your Rhomboids, some much needed activation work (you can read more about recommended exercises Here .) It is however possible to make the situation worse with poor form, or poor exercise choices. Below are some pit-falls to avoid:

1.) Barbell Shrugs- Most people with neck discomfort due to posture have tight upper trapezius muscles (traps). The barbell shrug is an essentially useless exercise for anything but trap work. Worst of all, majority of people use bad form when they shrug. Do your best to avoid shrugs if you are experiencing neck pain.

If you insist on shrugging try this quick fix: Grab a light pair of dumbbells, Retract (pinch together) your shoulder blades bringing the dumbbells slightly behind you, and focus on squeezing your upper back in the top of the movement. In addition to limiting pain, it will increase your trap development with less weight.

2.) Smith Machine Shoulder Press- I think most would agree that anyone with back issues should stay away from Smith Machine movements. Since the bar is confined to one plane of motion it does not allow for variability in the movement of the shoulder joint. Since the upper back is already tight and irritated it will likely lead to a more serious injury.

3.) Stomach Crunches with Hands Behind Head- Placing your hands on the back of your head during a crunch flexes your spine under tension which is a prime mechanism for a disc herniation. This position also increases stress on already irritated muscles. Instead, try crossing your arms across your chest and lifting your shoulder blades off of the floor.

If you are experiencing neck pain, now is the time to act to prevent future problems. If you would like to schedule a consultation to ensure an accurate diagnosis, Click Here .

Keep Moving.

 

Dr. James Ellis

www.evolvedhealthchiropractic.com

The Top 3 Exercise’s for Sciatica

Sciatic nerve pain or “sciatica” is characterized by burning, tingling, or numbness in one side of the buttock or leg which is relatively constant. The cause is related to compression of spinal nerves as they exit the spine. ” Sciatica” is not a specific diagnosis but a collection of symptoms. The cause of sciatica is commonly due to other medical conditions such as a disc herniation, or degenerative changes of the lumbar spine which decreases the space impinging the nerves. Below are some common symptoms that people note during “sciatica”:

  • Relatively constant pain on one side of the buttocks and/or hamstring.
  • Hamstring or calve pain that is described as burning, tingling, or numb.
  • Pain that is worse when walking or sitting
  •  Possible progressive weakness or “dead leg.”

When dealing with sciatica it is important to first visit a Chiropractic Physician or other spine specialist in order to obtain an accurate diagnosis. Contrary to past beliefs, “resting” the area more than a few days is not recommended. Resting more than a few days may lead to deconditioning of the surrounding muscles which may increase pressure on the irritated nerve(s) making symptoms worse. Additionally, the intervertebral discs in your spine serve as shock absorbers. There is no blood supply to the discs since they consist of cartilage. They rely on movement in order to imbibe water keeping the discs full, healthy, and nourished preventing desiccation and degenerative change. By incorporating the appropriate exercises (and eliminating some bad ones), you can strengthen the surrounding muscles, effectively decreasing pressure on the spine and preventing further occurrence’s or exacerbations. Below are 3 of my personal favorites for bracing the abdomen:

1.)Cat-Cow-

  • Begin on all four’s.
  •  Take a deep breathe in through your nose slowly filling your belly with air.
  •  Arch your back dropping your belly to the ground slowly; head up.
  •  Begin to exhale slowly drawing your hips under your body by contracting your abdomen; hold 2-3 seconds.
  • Repeat cycle (1 cycle = 1 rep)

2.) Press-Up’s-

  • Begin by lying face down on a soft surface
  • Place your palms down as if in push-up position.
  • Leaving your thighs on the ground, begin to slowly press-up, lifting your upper torso off the ground; hold 2-3 seconds, then repeat.

3.) Pelvic Tilts-

  • Begin lying on your back face-up, knees bent.
  • Take a deep breathe in through your nose, arching your back slightly pushing your stomach out.
  • Exhale slowly, pushing your belly button through the floor by contracting your abdomen; hold 2-3 seconds, then repeat cycle (1 cycle = 1 rep).

As always, please consult a health professional before attempting to self-treat.

If you are currently experiencing sciatica pain, Click Here to schedule an appointment and start healing today!

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com