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Archives for : April2016

3 Exercises that Every Runner Should be Doing

Any avid runner will tell you they are always pushing themselves to hit a PR. The problem is, over-time the harder we push our bodies the more likely that they are to break down!

Since running is very linear some of the more common injuries that prevail are those of over-activity, or tendonitis. If you are not already doing so, you should and will need to include cross-training or weight training days if wish to continue to improve at a healthy pace. By working a few key problem areas you will not only increase your PR, you will decrease the likelihood of an injury. Try these 3 exercises below on your next cross-training day and enjoy a faster, healthier run.

1.The Scapular Retraction- Have you ever had anyone film you running a race or an event? If so, you undoubtedly noticed the change in posture from the begging of the race to the end. In the beginning you were likely chest up, head-up, torso engaged. As our bodies wear and our muscles get tired your shoulders will slowly begin to round forward pulling your head forward. This will not only increase the pressure in your spine, it will decrease the amount of blood and oxygen your body is able to transport to your lungs and brain. Posture is very important to running and gait! by engaging your rhomboids it will ensure better posture even when you are fatigued.

2. The Plank- Like upper body posture, lower body posture is equally important. Many runners tend to have over active hip-flexors and lower backs. This is usually always a compensation pattern for a weak core. The core muscles must contract during all phases of gait and running, ensuring a stable lower back and pelvis. Stability= healthy hips and lower back. Lumbopelvic instability in runners leads to injuires such as: runners knee, piriformis syndrome, and hip bursitis.  The plank is very effective at circumferential activation of the core (it works all of the muscles).

3. Foot Drills– It is our feet that take the brunt of the force when we are running. Even with proper fitting shoes, muscles become tight and often times inhibited leading to issues such as pronation. This will cause issues such as Achilles Tendonitis, or Plantar Fasciitis. Try these drills below to target the key muscles in your feet involved in running and gait.

Interested in learning more? Click Here for instructions on how to complete these exercises!

Dr. James Ellis

www.evolvedhealthchiropractic.com

(781) 460-0939

Chiropractic Care: A Non-Invasive Treatment for Disc Herniations

Each year many people will undergo back or neck surgery to repair a herniated disc. Majority of these surgeries will be a Microdissectomy due to a disc herniation. While some cases of herniated discs may require surgery, many cases will respond to less-invasive treatments such as chiropractic care.

What is a disc herniation? Between each vertebrae in your spine there is an Intervertebral Disc (with the exception of the first 2 cervical vertebrae.) These discs act as shock absorbers between the vertebrae, providing cushioning and flexibility during your daily activities. Think of your discs as shocks on your car, without them your spine would have no give or flexibility feeling every bump.

Statistically, many people have disc herniation’s but not all show symptoms. Typically, the pain will begin locally in the back or neck. If the herniation becomes bad enough to compress a nerve, the pain may progress to the leg or arm. Statistically, many cases will begin locally and progress slowly over-time. There are many different causes for a disc herniation. Contrary to popular belief, many people cannot pin point the exact mechanism of the injury. This is because much of the issue is often related to lifestyle, allowing symptoms to build slowly over-time. It is often poor posture, weight gain, or in-activity that allows the injury to progress. For example, when you have poor posture it places abnormal stress on the muscles which clamp down on the discs limiting motion in the joints. The intervertebral discs rely on motion for nutrition. It is important to note that since they are made mostly of cartilage there is no blood supply. This makes prevention key! Chiropractic helps by addressing the cause of the problem: Immobile joints and tight muscles compressing the disc. By releasing the pressure through gentle, non-invasive adjustments, therapeutic exercise, myofascial release we can serve to relieve the pressure in the disc and establish more normal range of motion reducing inflammation and nerve irritation.

If you are experiencing back or neck pain don’t wait, Click Here and make an appointment today and start healing!

 

Keep Moving.

Dr. James Ellis

(781) 460-0939

www.evolvedhealthchiropractic.com

Failed Back Surgery Syndrome and Chiropractic

It has been estimated that 80% of people will experience back pain at some point in their life time. At initial onset, people will often consult their PCP for this problem which will likely prescribe a muscle relaxer and rest. When this does not help many people feel that their only option is surgery.

Failed Back Surgery Syndrome is not a syndrome but rather a term that’s used to describe individuals that have had a less than favorable outcome with surgery. While surgery is occasionally necessary it is advised that other, less invasive treatment forms are tried first, Chiropractic care meets that description.

Many people find that 5 or more years post surgery they begin to again experience symptoms of pain, tingling, numbness in the leg, etc. The question I often get is, “But I have been symptom free for 5 years, why is this happening again now?” The answer is, like when we get a cut on our skin our bodies response is to heal that area via a scab and occasionally a scar. It is important to keep in mind that even though the surgery maybe minimally invasive  there is much tissue that must dissected through just to get to the spine. Over time our bodies healing response is to lay down collagen, since this collagen will not be as strong as the original it usually heals in a scar like fashion. With this healing response over time this may lead to scar tissue build-up around the spinal nerve which will cause similar pre-surgery symptoms.

As a Board Certified Chiropractic Physician I am trained to restore normal biomechanics to the body. Spinal manipulation along with Instrument Assisted Soft-Tissue Mobilization (IASTM) is an effective treatment for the build-up of post surgical scar tissue. By breaking the adhesions in the joints and muscles we can restore normal function.

Does this sound like you? Don’t wait, call today and start healing.

Keep Moving.

Dr. James Ellis

www.evolvedhealthchiropractic.com

(781) 460-0939