Muscle Pain Prevention

“Shin splints” is the generic term often used to describe the lower leg pain that comes from inappropriate or excessive physical exercise. The pain starts near the tibia (the large bone in the front of your lower leg) and the connective tissues that attach your muscles to the bone. If not addressed, the pain can get worse, spread and affect all your physical activities.

Shin splints are often a problem for athletes who aggressively train for extended periods of time. However, individuals who participate in activities such as running on a slanted surface, run in worn-out shoes or engage in sports with frequent starts and stops (like tennis of basketball) are also at risk. Shin splints have also been linked to insufficient warm up techniques and sudden increases in training.

Prevention. The best plan is to avoid the problem, so you might consider the following:

• Choose the right shoes. Replace your shoes often.
• Consider arch supports.
• Start a sport with less impact on your shins.
• Take the time to warm-up and cool-down
• Add strength training for your shins to your workout.
• At the first sign of shin pain, take a break.

If you notice tenderness, soreness or pain along the inner part of your lower leg with or without mild swelling you may have shin splints.

Contact your Chiropractor if:

• Severe pain in your shin follows a fall or accident
• Your shin is hot and inflamed
• Swelling in your shin seems to be getting worse
• Shin pain persists during rest

When you know that the condition is not getting better make an appointment with your chiropractor. If you don’t treat, under treat or fail to change your habits, shin splints can become a chronic condition.

Diagnosis. Sports injuries are most often diagnosed with a physical examination and a discussion about the activity that brought on your pain. Magnetic resonance imaging (MRI) and diagnostic ultrasound may also used to diagnose soft-tissue injuries.

Treating the underlying causes. Chiropractic care can alleviate the symptoms and treat the cause. One of the main causes is overpronation, a condition where the foot is twisted in such a way that the foot’s inner edge supports the body weight. Flat feet are another cause and so are tight calf muscles. Other associated conditions include fixations in the foot or a subluxated sacroiliac joint (where the bone at the bottom of the spine is joined to the two pelvic bones).

As you can see, there are many seemingly unrelated and confusing causes for chronic shin splints. A thorough exam by your chiropractor can diagnose the underlying causes as well as develop a therapeutic exercise program.

Contact Dr. Myers at 503-253-8818

Perhaps you’ve always thought of acetaminophen as a benign but effective ingredient in Tylenol, cold remedies, sore-throat medications or back-ache pills. This is generally true when using acetaminophen occasionally and in small doses.

However, acetaminophen is a major ingredient in nearly 200 prescription and over-the-counter products. Some of the over-the-counter products containing acetaminophen are Tylenol, Children’s Tylenol, Tylenol PM, Excedrin, Excedrin PM, Alka Seltzer Plus Cold and Flu, and Sudafed Cold and Sinus. Prescription medications include Vicodin, Darvocet, Percocet, Endocet, Roxicet, Ultracet and Midrin.

Without realizing the potential danger, many people take a combination of medications containing acetaminophen. The combination of products can easily exceed the recommended dose. As you can imagine, many acetaminophen overdoses are accidental.

Acetaminophen overdose is significant. Recent research found that 50 percent of all acute liver failure in the United States is attributed to acetaminophen overdose.

Wondering how much is too much? An American Chiropractic Association Journal article recently recommended the following guidelines:

• Do not take more than 1 gram (1,000 mg) of acetaminophen at once.
• Do not exceed 4,000 mg of acetaminophen in 24 hours. (The FDA is considering reducing the adult maximum daily dose to 3,250 mg and even further reducing the amount for chronic alcohol users.

• Always check to see if over-the-counter or prescription medications contain acetaminophen.
• For children, do not exceed 10-15 mg/kg/dose of acetaminophen, and do not exceed five doses or 2.6 grams in 24 hours.

These guidelines are guides, not absolute rules. Several conditions such as fasting, alcohol consumption, genetic predisposition or drug interaction may alter the optimum dose.

Remember, too, that acetaminophen is not your only option for pain relief. Ask your chiropractor to suggest drug-free pain relief options. Treatment plans may include spinal manipulation, mobilization, or massage, as well as procedures such as electric stimulation, rehabilitative exercises, advice on nutrition, and suggestions for posture modification.

More people are choosing chiropractic doctors for their non-surgical, drug-free, and holistic treatment options. Around eight percent of the population now counts their chiropractor as one of their primary care givers.1 No longer are people turning to chiropractors just for back and neck pain, injuries, or repetitive strains, they are also finding relief for their arthritis, high blood pressure, weight issues and support for their children’s health.

Chiropractors are the largest, most regulated, and most recognized of the complementary alternative medicine professions in the United States. Chiropractic doctors are largest doctorate health care profession following medical doctors and dentists.
National Chiropractic Month

This year’s National Chiropractic Month focuses on headaches and how chiropractic care can help you.

Almost everyone suffers from a headache from time to time and these types of headaches are usually not a problem. It is when a headache becomes chronic or you suffer from headaches more than once or twice a month that they become of concern.

Chiropractors have a variety of approaches available for treating headaches. Scientific studies have shown that the chiropractic approach works and is effective for treating a variety of headaches including tension headaches2 and migraine.3

If you have a question about what you can do to reduce or eliminate your headaches, stop in or call our office for more information.

If you answer a resounding yes to these questions, do you also find that your neck, back and shoulders are sore at the end of the day, too? Many people do. Most of us try to fit our bodies into a prescribed work space. Why not make your workspace fit you a little better?

Modifying your computer workspace and habits can reduce soreness.

Don’t get alarmed! Many modifications are easy and inexpensive. Some just need you to think about doing things in a different way. This blog features 4 simple mousing tips that can help reduce computer-related soreness.

Ergonomic mousing tips

1. Place your mouse directly in front of you.
   This will help you keep your elbows at your sides in a position that relaxes your arms and shoulders.
2. Maneuver your mouse with the largest muscle group.
   Employ your whole arm when possible. Try using your wrist, instead of your fingers, for precise tasks.
3. Keep the workspace under your wrists clutter-free.
   Remove everything that can impede your movement including pencils, pens, droopy cuffs, watches or bracelets. Add a gel pad for support if you find yourself resting on your wrists.
4. Adjust your cursor speed.
   If you are gripping your mouse tightly the speed is too fast. If you are constantly repositioning the mouse the speed is probably too slow. Find a comfortable speed that allows you to guide the mouse comfortably and efficiently.

While these mousing tips can help prevent soreness, they may not be the total solution for you. If you find you are suffering from perpetual soreness, check with your chiropractor. Chiropractors can help you relieve pain and make recommendations for your sitting position, monitor angle or technology to prevent recurring pain.

Call my office if you need an appointment: 503-253-8818

Yoga and Pilates help develop strong, graceful bodies that move efficiently without creating bulky muscles. Both disciplines work with your whole body, reduce stress and increase well-being. They can be adjusted for a wide range of fitness levels and both support the achievement of high levels of body/mind/spirit fitness.

How do they work?
The Yoga system is composed of asanas (poses for health and strength) and meditation. Joseph Pilates drew on the essence of yoga to develop the Pilates exercises to strengthen the body’s core.

Yoga
Yoga asanas effectively stretch and strengthen your body. Hatha Yoga, the most commonly practiced of seven distinct yoga disciplines, focuses on poses, breathing and physical exercise. The exercises produce oxygenated blood and chi (life energy) that can delay the symptoms of ageing, increase energy and promote a zest for living.

Yoga exercises can:

• Increase muscle tone
• Increase flexibility
  Yoga positions act upon certain parts of the body in an interrelated manner. The exercises of a complete work out create a situation where flexibility is attained relatively easily.
• Increase joint, ligament and tendon lubrication
  Increased lubrication makes daily living more comfortable and help prevent injury.
• Detoxification
• Stimulate and massage body organs
  Yoga may be the only form of activity which thoroughly massages all the internal glands and organs. Most organs rarely get externally stimulated during our entire lifetime.
• Increase awareness of your own body’s well-being
  An aware person is more sensitive to the beginning of disorders.

Pilates
Most Pilates poses target the spine and abdominal region. Pilates routines promote strength and balanced muscle development. Workouts help improve the range of motion, flexibility, circulation, posture, and abdominal strength as well as decreases in back, neck and joint pain.

Pilates exercises can:

• Increase awareness of posture and symmetry
• Strengthen back and body core
• Increase coordination

Yoga, Pilates and your Chiropractor

Yoga can be beneficial. Pilates can be beneficial. But before you choose your program, check with your chiropractor. Your chiropractor’s holistic approach can help you design a balanced combination that best meets your wellness needs and prevent injuries.

You know the benefits of regular exercise. Sticking to a fitness program can strengthen your heart, muscles and bones, lubricate your joints and reduce stress – just to name a few benefits.

However, a severe injury can stop you cold. Sports injuries can often be prevented if you sandwich your exercise between a warm-up and cool-down, select the correct equipment, be kind to your body and maintain your adjustments.

1. Warm-up and Cool-down

Choose a warm-up that incorporates stretching exercises and begins a gradual acceleration of the exercises you will use during your workout.

The warm-up exercises prepare you body for vigorous activity. The stretches improve your flexibility and help prevent sports-related musculoskeletal injuries. The gradual acceleration of physical exercise helps to elevate your body temperature which increases muscle blood flow, reduces muscle viscosity, increases the sensitivity of nerve receptors and increases the speed of nervous impulses. In other words, your muscles are more elastic and ready for exercise.

Your cool-down should reverse the process. Gradually decelerate your activity and stretch the muscles you’ve just used.

2. Correct Equipment

The correct equipment, in good condition, used properly will go a long way in preventing injuries. Find professionals in your sport and listen to their advice.

Although your equipment will be different for different sports, most sports have one item in common: shoes. Selecting the appropriate shoes for your sport and replacing them in a timely manner will make a significant contribution to staying pain and injury-free.

Guidelines for selecting the correct shoes:

Match your shoes to your sport. Athletic shoes are designed to aid in comfortable, injury free activity based on the ergonomic requirements of specific sports. For example, a walking shoe has a more flexible sole and more bend in the toe than a runner’s shoe. Walking shoes promote a rolling forward motion. Running shoes absorb shock, limit rolling and control motion.

Shop at an athletic shoe store, like Foot Traffic or Fit Right NW. Find a store with well-trained employees who will recommend and fit shoes that match your sport, your foot type and your stride pattern. Often they will know this by video recording your foot strike as you walk and run on a treadmill. Dr. Myers has a 10% doctor referral discount for Foot Traffic.

Shop late in the day or after a workout. Try on new shoes when your feet are at their largest. Wear your workout socks and orthotics.

Measure both feet every time. Shoe sizes change over time and many people have one larger foot. Stand up to measure, too, to elongate and flatten your feet.

Make sure both shoes fits correctly. Each shoe should fit with an index finger’s width between the end of the shoe and your longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes at the shoe store to make sure it remains comfortable.

Replace regularly. Your shoes are losing their effectiveness as soon as you can see wear. Worn shoes are a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

3. Be kind to your body

Before you choose an activity, check with your chiropractor. Chiropractic’s holistic approach can help you customize a wellness program that is right for you.

If you experience pain – stop exercising! Call Dr. Myers and ask for care recommendations or advice on icing.

If you continue to feel soreness, pain or strain it is time to visit your chiropractor. Sports injuries are often due to repetitive use or trauma. Your chiropractor’s evaluation and treatment can take care of your injuries before a problem spreads discomfort or injury.

As always, contact Dr. Myers if you have more questions, or need support optimising a safe excercise routine or have any concerns about natural health. 503-253-8818

It goes without saying that pregnancy is a time of change. The hormonal, physiological, and emotional changes experienced during a typical pregnancy are unprecedented at any other time of life.

While not quite a metamorphosis, the female body changes enough during pregnancy that it could be argued that a pregnant woman and a non-pregnant woman are two different people altogether.

The best way to make it through those changes and to come out on the other side as a beautiful butterfly is to take care of yourself during your entire pregnancy. Chiropractic care can help ensure that you are healthy and well adjusted throughout your pregnancy.

Pregnancy Changes

Take a look and see how dramatic the changes in your body are during pregnancy:

• Brain changes: Including the urge to nest, mood swings, and even difficulty in concentrating are all part of the pregnancy process.
• Digestive: Food cravings and aversions come with pregnancy; scientists theorize that these changes have to do with providing your developing child with the optimum nutrition it needs.¹ Constipation and hemorrhoids can also be part of the pregnancy package.
• Blood: Increase in blood volume, and changes to blood flow occur during pregnancy. Your kidneys receive more blood and this increases how often you have to go to the bathroom (along with a growing baby shrinking your bladder size). Skin changes and the “glow” of pregnancy are probably the result of these blood flow changes.
• Growth: Breasts typically increase in size, as do feet (often requiring a larger shoe size). Hormonal changes also cause hair and nails to grow faster.
• Physiological: The most dramatic changes, though, may be the changes to the structural parts of your body:
  • Your center of gravity changes as you add 20 to 30 pounds of weight.
  • Your ligaments and joints become looser.
  • As your stomach grows the curve in your back increases.
  • Your pelvis tilts to accommodate the changes in weight distribution.
  • Posture must change to adapt to all these changes.

Why you should visit your chiropractor throughout your pregnancy

Most expecting mothers rightly look out for their babies and their health, but what is often missing from the equation is women taking care of themselves.

From the point of view of your chiropractor, taking care of yourself is a two-for-one deal: The better you can take care of yourself, the better you can take care of your child. The healthier you are, the healthier your baby will be. If you take care of yourself throughout the pregnancy, then you will also be better able to take care of a growing baby.

The demands of pregnancy and following birth are high; when you are healthy you are better able to meet the demands of a new baby including constant feeding and sleepless nights.

Chiropractic Care

The pelvis is vital to an easy delivery. Properly aligning the pelvis throughout pregnancy helps to ensure an easy and healthy delivery. Chiropractic adjustments can help the pelvis stay in line.

The spine also needs to be kept healthy. The spinal column is the communication center of the body and that communication system needs to work well in order to support a healthy developing child.

Chiropractic care can also help with:

• Controlling vomiting
• Reduction of the time of labor
• Relief of back, neck or joint pain²

Chiropractic evaluation and treatment during pregnancy has been shown in scientific studies to be safe and effective means of treating many common complaints of pregnancy. ³

Take the time to take care of yourself during your entire pregnancy. The payoff is a healthier you and a healthier baby.

One of the best ways to keep from choosing the wrong snacks is to not to go too long without needing something to eat. It seems strange, but the hungrier you get, the more you gravitate towards the junky side of the snacking world.

Here are some healthy snack ideas to help you get through the day:

• Spread it: Hummus, peanut butter, almond butter, cashew butter (and for the adventurous: tofu pate) are great toppings. Grab any of these, or other healthy spreads, and combine them with fresh fruits or vegetables.
• Pop it: Popcorn, especially if air-popped, is a great snack. While popcorn is not especially high in nutrients, is does have a fair amount of fiber and if you choose air-popped it is actually a great filler snack. We suggest you avoid the pre-packed popcorns that go into the microwave as they are often filled with unhealthy oils and artificial flavorings.
• Yogurt: If dairy foods are not a problem for you, yogurt is a good balance of carbohydrates, proteins, and fats. The best yogurts are those made from organic milk where the cultures (healthy bacteria) are alive.
• Nuts and Seeds: Packed full of good fats and proteins, nuts make a great addition to your snack-pack regime. Almonds, cashews, peanuts and other nuts are a tasty way to keep hunger under control. Walnuts are full of healthy omega-3 fats and are the one of the best nuts you can choose. Don’t forget the seeds such as sesame and sunflower.
• Dried Fruits: While dried fruits can be a bit high in sugar, when used in moderation they are a great high-nutrient snack and a good way to increase the number of servings of fruits and vegetables you have every day.
• Non-dried fruits: Americans don’t get enough servings of fruits and vegetables in a day and you should consider eating at least one fruit a day as a snack. We are lucky enough to be able to get many fruits year-round like apples, pears, bananas, and oranges, but don’t forget to mix it up and try new varieties and types of fruits.
• Vegetables: It is hard to say anything bad about vegetables, they are packed full of vitamins, minerals, and other nutrients. Vegetables are known for their disease-preventing and disease-fighting abilities. The best snack vegetables are carrots, celery, broccoli, cauliflower, red peppers and really anything you enjoy. There are plenty of dips and healthy salad dressings available to make vegetables more enjoyable.
• Dr. Cyndi’s Favorite Quick Snacks: Try an apple with 1% skim string cheese, or an apple with almonds or almond butter. Celery with hummus or peanut butter is another great, low-calorie snack.
• Go to Joes: Remember that Trader Joes has conveniently pre-packaged nuts and carrots and other healthy snack for people on the go. Trail mixes that combine nuts and dried fruits are a good choice, try to find the ones that don’t have too many sugars.

Snacks don’t have to mean a trip to the vending machine or the Quicky-Mart for something prepackaged and sugary. Choosing a healthy snack does take a bit more time and planning, but the rewards of a healthy snack are a better and healthier you.

Craniosacral Therapy (also known as CST) is a gentle, light-touch therapy that releases underlying tensions, improves dysfunction, and relieves pain. While focusing on the craniosacral bones in the head, CST is known to have whole-body benefits.

CST was first developed in the early 1900s by Dr. William Sutherland. Dr. Sutherland explored the concept that the bones of the skull we not static and unmovable, and that adjusting those bones could have wide-ranging implications on the rest of the body. Dr. Sutherland’s technique was later improved upon by Dr John Upledger, a professor of biomechanics at Michigan State University.

How does Craniosacral Therapy Work?

The key to understanding Craniosacral Therapy is to understand the central nervous system. This system (which includes the brain, spinal cord, cerebrospinal fluid, and various membranes), is vital to the proper functioning of the body. Nerves that start in the brain, travel down the spinal cord and are responsible for the healthy functioning and maintenance of the entire body. Any dysfunction in the central nervous system can have wide-ranging implications on our overall health.

Dr. Sutherland and Dr. Upledger discovered that there is a relationship between the cranial bones and the central nervous system and that gentle manipulation of the cranial bones can ensure proper functioning of the entire central nervous system.

Why try Craniosacral Therapy?

People turn to Craniosacral Therapy for a variety of reasons. They are often impressed by the gentleness and the whole-body benefits of the technique. CST also works especially well in children.

Consider using CST if you have any of the following:

• Headaches, including migraines and tension headaches
• Any chronic back and neck pain
• Tension and stress-related disorders
• Traumatic injuries or accidents
• Chronic Fatigue and fibromyalgia
• TMJ Syndrome
• Learning disabilities, including ADD/ADHD
• Post-Traumatic Stress Disorder
• Children and babies with colic
• Babies with birth trauma

How is Craniosacral Therapy Performed?

Dr. Cyndi uses light touch to gently release restrictions in the soft tissues that surround the craniosacral system. The patient usually lies on their back and Dr. Cyndi will lightly touch the base of the skull or sacrum. She gently assesses the cranial bones for disturbances in rate, amplitude, symmetry, and quality of flow of the cranial sacral rhythm. She then balances the flow of the cranial sacral rhythm and releases any restrictions she discovers.

Stop by for consultation to see what Craniosacral Therapy can do for you.

drmyers@myportlandchiropractor.com

503-253-8818

Nothing can ruin holiday plans quicker than back pain. A vacation is a time to relax and rejuvenate and you don’t want it spoiled by spending most of the time in pain or lying in bed. Worse still is if you don’t have a choice and must travel for business and you have back pain.

Try these back friendly travel tips:

• Plan ahead: If you are already are in pain, make sure you pick a destination and activities that don’t require too much effort. Choose destinations where you can get help with your luggage at every step of the journey.
• Pack Light: Try to limit the number of items that you are taking. Most types of luggage come with wheels these days and they are easy to move around. If you have to lift your luggage, use proper lifting techniques, or ask for assistance. Remember: No twisting or turning when lifting!
• Tune-up: Stop by our office before you leave and make sure you are in the best shape for traveling. A small pillow can help keep your back straight and inline, we sell a variety of back support that is great for travel.
• While traveling: Air travel has the advantage of often being shorter than driving, but the seats can be more cramped on an airplane. You might consider choosing a less popular flight as you may be able to lie down across many seats to relieve some of the sitting pressures.
• Keep hydrated: You probably know that water is important for life, but proper hydration is essential for those suffering from back pain. Pay close attention to how much water you are drinking, especially if you are headed to a hot destination.
• Move around: Change positions often, use a bathroom brake as an excuse to get up and move around. Consider choosing an aisle seat so that it is easier to get up during a flight, aisle seats also offer you the chance to stretch your legs. If you are driving, stop and get out of the car every hour or two.
• Cool Heat: If your pain is acute, consider icing your back before you leave and when you arrive. Gel packs generally cannot be taken on board, but are easy to purchase at most destinations. Heating may also work. Hot tubs can be found at most destinations and can relax tired muscles. Check with Dr. Cyndi before you leave to see if you should use hot or cold on your back.
• Spoil yourself: Many vacation destinations have massage therapists. These are often hard to book, so consider making your appointments well before leaving.
• Great idea: Remember whenever you travel you are going to encounter a lot of other people. This can increase the chances of getting a cold or flu. We suggest that you boost your immune system before leaving town. Increase the amount of vitamin C you are taking and include flu-fighters such as elderberry. Ask Dr. Cyndi for more ideas.

Traveling with back pain can be difficult, but if you are on vacation, it may be a great time to recuperate and heal. If you take the time to plan your travel a bit in advance and your back pain should not interfere with your plans.