Dealing with joint or muscle pain can be a daunting experience. It’s important to work on maintaining mobility and flexibility. The more flexible, the less likely to be injured. One of the best ways to improve flexibility is through stretching.
First and foremost is the need to warm up your muscles before stretching. Stretching first can actually cause injury by pushing the joints too far. Spend a few minutes doing some light activity before stretching. This can be a quick walk or some basic calisthenics.
A chiropractor can recommend stretches, or you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.
Static Stretching & Dynamic Stretching
Static stretching involves holding a position for a certain period of time in order to loosen up the muscles. This is what most people think of when they think about stretching. However, dynamic stretching involves moving specific parts of the body to work on flexibility.
Effective Back Pain Stretches Can Be Done At Home. For example:
Lie on your back with your knees bent
Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds
Lower the knee to the starting pose
Repeat with the other knee.
Both knees can be done at the same time.
A Similar Stretch Begins In The Same Position As The Previous Stretch Except:
Instead of lifting your knee to your chest
Roll both legs to one side so that your knees are as close to the floor as possible
Hold this position for 10 seconds, and then roll to the other side
Another Stretch Recommended By Chiropractors Comes From Yoga, Known As The “Cat Pose.”
On the floor hands and knees, with your hands directly under your shoulders.
Let your abdomen drop down towards the floor
Then, reverse this movement by arching your back
Repeat this cycle three to five times
Other Dynamic Stretches Can Also Be Good For Muscle Pain. Try doing:
Hand walks to stretch your shoulders and abdominal muscles.
Stand up straight and slowly lower your hands towards the floor.
Walk your hands out in front of you until you are as far down as you can go.
Then walk your hands back to the starting position.
A Final Stretch That Can Help Sore Back Muscles Known As The “Scorpion.”
Lie face-down and stretch your arms out to the sides
First, slowly move your right foot towards your left arm
Then, move your left foot towards your right arm
Make sure to move in a slow and controlled fashion
When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid common injuries.
If you need further instruction regarding stretches, please give us a call so that you can schedule an appointment.
Muscle Relaxants? Nearly everyone, more than 80 percent of the world�s population, will experience back pain at some point in their lifetime. Just ask the 31 million Americans suffering from low back pain at any given time.
In fact, globally it is the leading cause of disability. It is the most common reason that people miss work and the second more common reason for doctor�s office visits. In the United States alone more than $50 billion is spent each year trying to relieve back pain, but even that figure is not complete, but only based on trackable, identifiable costs.
There have been studies published over the years that unequivocally show chiropractic as a viable and extremely effective treatment for back pain. Several of these studies plainly show that chiropractic is better than muscle relaxants.
Muscle Relaxants & Chiropractic Study
One study that is one of the most notable was conducted at Life University in Georgia. It has been cited in several journals and used as a catalyst for proving the efficacy of chiropractic treatment for back pain and its superiority to muscle relaxants.
Study Parameters
The study involved 192 subjects who had been experiencing lower back pain for a period of time ranging from two to six weeks. The subjects were separated into three groups:
Group One – Chiropractic adjustments combined with placebo medication
Group Two � Muscle relaxants combined with sham chiropractic adjustments
Group Three � Control Group � received both placebo medication and sham chiropractic adjustments
All groups were given the same length of care, four weeks, with an evaluation of progress at the two-week mark and the four-week mark. The pain was assessed using the Zung Self-Rating for Depression scale, the Oswestry Low Back Pain Disability Questionnaire, and the Visual Analog Scale (VAS). Upon admission into the study during the initial visit as well as at the two-week evaluation, Shober�s Test for Lumbar Flexibility was also administered.
The subjects in all three groups were also allowed to take acetaminophen for pain. This was an additional evaluative measure to assess the need for additional self-medication.
During the course of the study there was a two-week treatment period where the subjects in the chiropractic adjustment group received a total of seven adjustments. These adjustments were tailored to each patient�s specific needs and included pelvic adjustments, sacral (lower back), or lumbar and upper cervical (neck and back).
The sham treatments mimicked all aspects of an actual chiropractic adjustment including dialog, normal visit length, and procedures. However, no actual adjustments were performed.
Study Results
At the conclusion of the study, the subjects who received chiropractic treatment reported a significant decrease in pain and an increase in flexibility. Of the groups that did not receive chiropractic treatment there were no significant differences noted. There was a decrease in disability and depression across all three groups, indicating that muscle relaxants are effective in treating back pain, but overall chiropractic care is the more effective option for treating back pain and disability.
What Does This Mean For Patients With Back Pain?
Patients suffering from back pain can receive greater relief without the undesirable side effects of muscle relaxants by seeking chiropractic care. Patients who are using muscle relaxants to treat their back pain should talk to their chiropractor and doctor about incorporating chiropractic treatment into their patient care regimen. Patients experiencing back pain should pursue chiropractic care before resorting to more aggressive methods including muscle relaxants.
Chiropractic care is a safe, non-invasive treatment for back pain. It also facilitates healing, increases flexibility, and improves mobility. Patients who are looking for a healthy treatment option that focuses on overall wellness, Chiropractic could be the answer.
Chiropractic Helps:Tendonitis is a condition that occurs when a tendon that connects bone to muscle is injured, overused, or used improperly. The result is inflammation, pain and sometimes swelling. In the case of an injury where the tendon is stressed to otherwise injured, soft tissue around the area may also become involved. Each year more than 4 million people in the U.S. seek medical treatment for symptoms of tendonitis.
Common types of tendonitis include runner�s knee, tennis elbow, and pitcher�s shoulder. However, other tendons in the body can also experience tendonitis symptoms. The Achilles tendon, ankle, wrist, and even fingers can all become inflamed from the condition.
Often a primary care physician diagnoses the injury, but once there is a definitive diagnosis, the best treatment is one that is natural and holistic. Chiropractic care is an outstanding choice for treatment.
Chiropractic Helps: Thorough Healing
Tendonitis often recurs in many people. This is due, at least in part to improper or incomplete healing. Many people will resume normal activities as soon as the pain subsides when they should continue caring for the injury so that it can heal completely. This leads to inflammation of the area again as the original injury is aggravated, but it can also lead to re-injury in that same area. Chiropractic care can help tendonitis heal completely and help prevent re-injury to the area.
Chiropractic Helps: Tendonitis
Since tendonitis symptoms can mimic other serious conditions, the first step in treatment is confirming the diagnosis. The doctor may use X-rays, MRIs, or CAT scans to make a positive diagnosis of tendonitis.
From there, the chiropractor will work with the patient to develop a treatment plan that is natural and effective, tailored to the patient�s unique needs. At the core of this treatment is a targeted plan that treats the cause of the problem, not just the symptoms.
If there is a great deal of inflammation the chiropractor may employ inflammation reducing techniques such as bracing, rest, ice, electrical muscle stimulation, and other therapies. This helps to loosen the tendon and lessen the inflammation so that treatment can progress.
Once the inflammation is under control, the chiropractor may begin massage, physical therapy, joint manipulation, or strengthening exercises. If the patient has diminished or limited joint mobility then joint manipulation or adjustments may be the best option.
Chiropractic Helps: Length Of Treatment
The initial pain may subside or even disappear within the first two to three weeks. However, that does not mean that the patient is out of the woods. This is where many patients go wrong. They mistakenly believe that once the pain is gone the condition is healed.
This is not true. While the inflammation may indeed decrease over the first three weeks, the complete healing takes around six weeks and often longer. Scar tissue is formed during this time which helps the body repair the injury. Once the injury is repaired though, that scar tissue must be broken down in order for the area to regain its mobility and flexibility.
The chiropractor will use various techniques including massage and ultrasound to break down the scar tissue. Mild stretches may be incorporated into the treatment plan. Once the tissues are fully healed, exercise can aid in breaking down the scar tissue even more. These exercises will work the muscles but they won�t involve the tendons.
Chiropractic Helps: Healing Tendonitis For Good
Tendonitis can be healed completely and a good chiropractor can help. Most chiropractors take a whole body approach, including diet, specific supplements, and lifestyle choices that will help the healing process of tendonitis. Once chiropractic treatment is complete for tendonitis, the patient can usually return to normal activities without the risk of re-injury or re-inflammation.
These assessment and treatment recommendations represent a synthesis of information derived from personal clinical experience and from the numerous sources which are cited, or are based on the work of researchers, clinicians and therapists who are named (Basmajian 1974, Cailliet 1962, Dvorak & Dvorak 1984, Fryette 1954, Greenman 1989, 1996, Janda 1983, Lewit 1992, 1999, Mennell 1964, Rolf 1977, Williams 1965).
Clinical Application of Neuromuscular Techniques: the Subscapularis Muscle
The subscapularis is a large triangular muscle which fills the subscapular fossa and inserts into the lesser tubercle of the humerus and the front of the capsule of the shoulder-joint.
The subscapularis rotates the head of the humerus medially (internal rotation) and adducts it; when the arm is raised, it draws the humerus forward and downward. It is a powerful defense to the front of the shoulder-joint, preventing displacement of the head of the humerus.
Damage or trauma from an injury or an aggravated condition can cause shortness in the subscapularis muscle. The following assessments and treatments can help improve structure and function.
Assessment of Shortness in the Subscapularis Muscle
Subscapularis shortness test (a) Direct palpation of subscapularis is required to define problems in it, since pain patterns in the shoulder, arm, scapula and chest may all derive from subscapularis or from other sources.
The patient is supine and the practitioner grasps the affected side hand and applies traction while the fingers of the other hand palpate over the edge of latissimus dorsi in order to make contact with the ventral surface of the scapula, where subscapularis can be palpated. There may be a marked reaction from the patient when this is touched, indicating acute sensitivity.
Subscapularis shortness test (b) (as seen on Fig. 4.39 below) The patient is supine with the arm abducted to 90�, the elbow flexed to 90�, and the forearm in external rotation, palm upwards. The whole arm is resting at the restriction barrier, with gravity as its counterweight.
If subscapularis is short the forearm will be unable to rest easily parallel with the floor but will be somewhat elevated.
Figure 4.39A, B Assessment and MET self-treatment position for subscapularis. If the upper arm cannot rest parallel to the floor, possible shortness of subscapularis is indicated.
Care is needed to prevent the anterior shoulder becoming elevated in this position (moving towards the ceiling) and so giving a false normal picture.
Assessment of Weakness in the Subscapularis Muscle
The patient is prone with humerus abducted to 90� and elbow flexed to 90�. The humerus should be in internal rotation so that the forearm is parallel with the trunk, palm towards ceiling. The practitioner stabilises the scapula with one hand and with the other applies pressure to the patient�s wrist and forearm as though taking the humerus towards external rotation, while the patient resists.
The relative strength is judged and the method discussed by Norris (1999) should used to increase strength (isotonic eccentric contraction performed slowly).
MET Treatment of the Subscapularis Muscle
The patient is supine with the arm abducted to 90�, the elbow flexed to 90�, and the forearm in external rotation, palm upwards. The whole arm is resting at the restriction barrier, with gravity as its counterweight. (Care is needed to prevent the anterior shoulder becoming elevated in this position (moving towards the ceiling) and so giving a false normal picture.)
The patient raises the forearm slightly, against minimal resistance from the practitioner, for 7�10 seconds and, following relaxation, gravity or slight assistance from the operator takes the arm into greater external rotation, through the barrier, where it is held for not less than 20 seconds.
Dr. Alex Jimenez offers an additional assessment and treatment of the hip flexors as a part of a referenced clinical application of neuromuscular techniques by Leon Chaitow and Judith Walker DeLany. The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.
However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.
If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.
Static Stretching vs. Dynamic Stretching
Static stretches involve holding a position for a certain period of time to loosen up your muscles. These tend to be what most people think of when they think about stretching. However, dynamic stretches are also important. With these, you move parts of your body to work on your flexibility.
Many of the most effective stretches for back pain can be done right at home. For example, lie on your back with your knees bent. Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds and then lower the knee to the starting pose. Repeat with the other knee. You can also do both knees at the same time.
A similar stretch begins in the same position as the previous one. However, instead of lifting your knee to your chest, roll both legs to one side so that your knees are as close to the floor as possible. Hold this position for 10 seconds, and then roll to the other side.
Another common stretch recommended by many chiropractors comes from yoga, where it is known as the “cat pose.” Get down on the floor on your hands and knees, with your hands underneath your shoulders. First, let your abdomen drop down towards the floor. Then, reverse this movement by arching your back. Repeat this cycle three to five times.
More dynamic stretches can also be good for your muscle pain. Try doing handwalks to stretch your shoulders and abdominal muscles. Stand up straight and slowly lower your hands towards the floor. Walk your hands out in front of you until you are as far down as you can go. Then walk your hands back to the starting position.
A final stretch that can help your back muscles is known as the “scorpion.” Lie face-down and stretch your arms out to the sides. First, slowly move your right foot towards your left arm. Then, move your left foot towards your right arm. Make sure to move in a slow and controlled fashion.
When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid many common injuries.
If you need further instruction regarding stretches, please give us a call so that you can schedule an appointment with our Doctor of Chiropractic.
This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.
PUSH-as-Rx � fitness facility owner and exercise physiologist Daniel Alvarado gives insight into building muscle.
Inability to grow muscles may be associated with poor�diet and appropriate exercise. Adequate calories and protein are needed to build muscle.
There are a variety of body types than others and many people lose weight easier than others and a number of people put on weight simpler.
For along with doing weight training exercise those who are looking to pack on some muscle, after the correct eating system is crucial.
Here are the best tips on how to build muscle quickly if you’re planning to gain weight and muscle naturally.
Top Foods to Build Muscle Fast
Here are the best foods to add in a muscle development program:
Whole eggs � A complete egg contains vital nutrients, protein and fats to help build muscle.
Clean Protein � �Train for 5-8 ounces per meal of high-quality lean protein.
Broccoli � And other cruciferous vegetables will assist with fat loss and also have essential nutrients for building muscle.
Wild-caught fish � Omega-3s help reduce inflammation and are essential for muscle mass building.
Almond butter � Almonds nutrition provide L-arginine to increase vitamin and NO2 E that will help reduce damage from free radicals after having a heavy workout.
Sweet Potatoes � Yams and sweet potatoes are a superb source of carbohydrates which are gluten-free and alkaline and can help pack on some healthy pounds.
Bananas � This sweet and smooth fruit is saturated in nutrients that support muscle health and is perfect for adding into smoothies for extra calories.
Foods to Avoid
White Sugar � Will raise free radical damage from challenging workouts, leading to exhaustion.
Alcohol�� Empty calories and will remove nutrients that are critical from your own body.
White and Wheat products � Stay away from bleached white products like wheat products, white pasta and white bread. They include anti-nutrients that can slow muscle growth.
Hydrogenated oils � Found in vegetable oil, soybean oil, corn oil, and canola oil cause inflammation which slows recovery of muscles.
Top 5 Natural Muscle Mass Building Supplements
Here are the best five nutritional supplements to assist you to naturally build muscle:
1. Whey Protein (1�2 scoops daily)
Helps increase protein intake and is rapidly absorbed by the body so it�s a perfect protein right before or after a workout.� Avoid whey protein powders that have artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows with natural sweeteners such as stevia.
2. BCAA�s (follow directions)
These amino acids are crucial for muscle formation and can help build muscles.
3. L-Arginine (1000 mg 2x daily)
Helps with blood vessel dilation and improves the flow of blood.
4. L-Glutamine (5�10 grams daily)
This amino acid helps with muscle recovery and preventing catabolism.
5. Creatine Monohydrate (1�3 grams daily)
Helps increase muscle strength increases so you can train harder. Be constantly aware that consuming more than 1�3 grams daily may be hard on kidneys.
Exercise Suggestion
Doing hefty weight training of 6�12 reps, five days weekly for 45�75 minutes is perfect if you are attempting to gain muscle. Also, limitation when you do cardio and traditional cardio, opt for burst training�instead.
Nutrition Tip
Try this recipe for the Superhuman shake � because in case you need to pack on muscle, ensure that you use up plenty of calories in liquid form. Consuming a milkshake a few times a day with uncooked eggs, almond butter, coconut milk, raw milk and protein powder will help you receive the extra calories you want.
Ethan Padilla arrived to Push-as-Rx �� with a different set of goals in mind but his plans changed. Despite this, he continued training and with time became a trainer at Push as Rx. Ethan’s life changed as he enjoyed training and building the self-confidence of others through his training. Ethan Padilla is proud of seeing the positive impact he has created on his athletes at Push-as-Rx �.
PUSH-as-Rx ���is leading the field with laser focus supporting our youth sport programs.� The�PUSH-as-Rx ���System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. �Immediately,�we adjust our methods for our athletes in order to optimize performance.� This highly adaptive system with continual�dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.��PUSH-as-Rx ���offers specialized extreme performance enhancements to our athletes no matter the age.
Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.
Recommend: PUSH-as-Rx ��915-203-8122
Facebook: https://www.facebook.com/crossfitelpa…
PUSH-as-Rx: http://www.push4fitness.com/team/
Information: Dr. Alex Jimenez � Chiropractor: 915-850-0900
Linked In: https://www.linkedin.com/in/dralexjim…
Pinterest: https://www.pinterest.com/dralexjimenez/
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