At-Home Injury Care and Prevention

At-home care is a fantastic option for athletes. However, it is important to know which treatments to use so that you alleviate the pain rather than aggravate the issue. Here are the guidelines I use for successful at-home care:

Ice: Use ice if you notice swelling, or if your pain is a 6 or greater on a scale of 1-10 for a new injury.

Ice constricts blood vessels to reduce swelling, treat muscle spasms and slow nerve transmission of painful symptoms. If you receive treatment to repair damaged tissue that ends up causing you pain, ask your doctor if they recommend ice.

Apply an ice pack for 15-20 minutes every hour.

Heat: Use heat if you have chronic joint and muscle stiffness.

Heat is the opposite of ice: rather than constrict blood vessels, heat helps increase blood flow and aids flexibility. Sore joints and muscles can show temporary improvement with the application of moist heat or a hot bath. It should help your muscles relax which could also help you sleep better and allow the body to repair itself.

How to do it: Heat a bag filled with beans or a sock with rice in the microwave. When you are catching up on CSI, Glee or the Longhorns apply the heat for 15 to 20 minutes.

TP kits or a foam roller: Use these aids daily- twice a day if you are an athlete. If you don’t have a TP kit, a tennis ball and foam roller will work.

How to do it: The idea is to put pressure on tight areas to get the body to send blood there. Before a workout roll the muscle groups that you will use the most. If going for a run, try the gluteals, low back, hamstrings and quadriceps, IT band, calves and even the arches in your feet.

Stretching: Exercising contracts various muscle groups. Without it, the primary muscles used become tight and the opposing muscles become stretched and weak. This imbalance can cause injury.

How to do it: Stretch when done with your workout and while you are still warm. Never stretch cold! Spend 20 minutes working the muscles you use the most, holding each stretch for 1-2 minutes. If you need some stretching tips that are specific to the exercise you do, please write me Dr. Laurie at lauriebuob@gmail.com or call us at 512.258.4425.

Taking care of ourselves takes time but it will save you from the frustration that comes with injury. Roll your tired muscles while watching the morning news or your favorite shows. You can also try yoga and reap the benefits of strengthened muscles, increased balance and even improved performance in your favorite sports.

Remember Hurt Less, Play More,

Dr. Laurie

Do you have Upper Crossed Syndrome?

If you or someone you know looks like this, you or they may have Upper Crossed Syndrome, also known as “student or corporate syndrome”. Upper Crossed Syndrome develops from bad posture, poor ergonomics and repetitive forward motion tendencies like sitting in front of a computer for long periods of time. It can also occur in individuals who lift weights and focus on the chest muscles neglecting the back muscles.

The most common trait for someone with Upper Crossed Syndrome is tightness between the shoulder and the neck. The shoulder muscles, pectorals become tight and their rhomboids and serratus anterior muscles become weak. Their shoulder blades may also start to stick out and not lay flat. Even when the individual is no longer hunching over a desk, their head falls forward. Since the average head weighs about 10lbs, this further stretches weak muscles and tightens the shortened muscles.

There was a reason why as children we were told to put our shoulders back and stand up straight!

Although the condition develops over years, it can be reversed. The work that I do in the office with ART and Graston techniques helps to stretch the tight muscles and repair the muscle tissue that has been stressed.

The Perfect Posture Plan from Men's Health magazine is a great start for those with Upper Cross Syndrome. Perform the shoulder exercise routine below 3 days a week for 4 weeks. Do two sets of 12 repetitions of each shoulder exercise. Continue to incorporate these moves into your workouts even after you've completed the program. Remember to use light weight so that you have correct form. And don't forget: changing your posture is essential as well!

The next time you sit at your desk, look at your positioning. A great website to help you adjust your work station is the US Department of Labor's Guide. This will help you while at work or school. But standing posture is also as important. Try to think of the Superman pose:

Stick out your chest. Draw your shoulders back and down and stand tall. Although it might seem difficult at first, you will feel like a superhero in time!

For more information or to schedule an appointment, call Dr. Laurie at 512.258.4428.

Piriformis syndrome

Piriformis Syndrome is a common injury that we treat at Austin Family and Sports Chiropractic. It is defined as Sciatic neuritis due to piriformis contracture or spasm leading to mechanical and/or chemical irritation to the nociceptors resulting in pain and numbness in the distribution of the sciatic nerve.

Etiology

1. Predisposing factors
   
2. 1. Anomalous sciatic nerve
   
3. 2. Tight External rotators

3. Neurologic injury to L5 and S1

Injury

1. Trauma to the gluteals --> fibrosis & adhesions


2. Prolonged sitting [wallet]

Neurological insult to L5-S1

1. Radiculitis --> atrophy of the piriformis


2. Facet syndrome --> reflex spasm of the piriformis

Overuse and/or biomechanical fault

1. Fatigue or strain of piriformis muscle


2. Leg length asymmetry

Signs and Symptoms:

What you may observe

1. Foot flare, esp unilaterally on the involved side[due to piriformis tightness]
   
2. Overpronation
   
3. Palpation
   
4. Palpation of Piriformis recreates symptoms
   
5. May have low back pain

Range of Motion

1. Decreased active & passive internal rotation of hip which may reproduce symptoms


2. Decreased active & passive adduction - may reproduce symptoms


3. Tight hamstrings


4. Weak lateral hip rotators

To schedule an appointment with Dr. Laurie at Austin Family and Sports Chriopractic, call us today at 512-258-4425. Visit our website at http://www.austinfamilyandsportschiropractic.com/.

Treat your stress fracture/reaction

1. Prevention

a. Get rid of worn out shoes
b. Do you overpronate seek someone with experience to help you
c. Sudden increases in intensity or frequency of training
d. Over training
e. Poor biomechanics
f. Absence of menstrual cycle results in loss of bone mass
g. Restrictive diets
h. Muscle weakness or muscle imbalances

2. Training

a. Limit training to non-impact for 8 to 17 weeks
b. Gradually increase the frequency and intensity of activity over time
c. Focus on quality and not quantity
d. Do not train when tired

3. Increase your bone health
Note: Your bone can only make deposits of calcium along with other minerals until the age of 25. After 25, it is recommended that you take daily calcium supplements.

Stress Fractures/ Stress Reaction

The most common overuse injuries. Stress fractures are caused by repetitive activity such as running, dancing, basketball to name a few. These fractures are usually stable; and therefore, treatment is often only activity restriction.

Symptoms:
* Swelling
* Tenderness
* Pain

Walking is uncomfortable, but running and jumping are worse. The pain is deep ache and is localized anterior and posterior over the bone.

Most commonly seen:
* Metatarsals of the foot
* Bones in the ankle, shins [tibia], knees, and hips [neck of the femur]

Next month learn how to treat a stress fracture

Core stability

Core stablility is essential to maximize performance and prevent injury.

What makes up the core:
* Multifidus - Deep muscle which starts at the neck and ends in the low back
* Interspinales, Intertransversarii, Rotatores - Deep muscles which attatch to the spine
*Internal/External Oblique & Transverse abdominus - increase interthorasis pressure = stabilize the spine
* Paraspinal [Erector Spinae] - help to balance all forced involved when you flex your spine
* Quadratus lumborum - stabilizes the back
* Thoracolumbar fascia

All of these muscles help you stabilize the spine, pelvis and shoulders to provide support and stability.

Imbalances can weaken your core

Imbalances affect performance and can lead to injury or a decrease in your performance

Adhesions in any part of the kinetic chain can affect your performance and cause injury.
* Restrict motion
* Reduces circulation
* Inhibits nerve function

If not treated these adhesions causes more friction and pressure on the tissue which results in the production of more collegen and adhesions within the injured tissue

Exercise alone may not correct these imbalances

Exercises you may use to correct and strengthen the core
* Physioball exercises {bridge, bird dog, crunches]
* wobble boards to improve proprioception
* back extension

Why do they not help? You are not addressing the most important issue - soft tissue adhesions that formed due to the muscle imbalances

* Soft tissue adhesions along with repetitive motion causes the body to lay down more restrictive tissue which causes muscles, ligaments, tendons, fascia, nerves to stick together.

To fix the problem you must remove the soft tissue restriction first and then strengthen the muscles

Inflammation ? What can you do?

• Increase consumption of anti-inflammatory food

- Cold water fish [i.e. salmon, mackerel]

- Flax seed oil [1tbsp/day]

- Ginger 2-4 grams of dried or 20 grams of fresh

- Olive oil

- Grapes

- Blueberries

- Tea

• Avoid foods which increase inflammation

- White past

- Breads

- Bagels

- Cookies

- Muffins

- Cakes

- Crackers

• Sleep [lack of sleep may stimulate an increase in chronic inflammatory response]
• Avoid Omega-6 oils

- Safflower, Sunflower, corn, syobean.

- Potatos, tomatos and eggplant

• Drink in moderation [Drinking alcohol reduces inflammation]
• Take Vitamin C & E [antioxidants supress inflammation]
• Stress increases inflammation [ Stress increases Cortisol in your body. When your body is in a state of inflammation your adrenal glands put out high levels of cortisol. Cortisol also increases insulin resistance which will cause you to gain weight and more inflammation. It also decreases your immune system and nervous system]
• Use Olive Oil [has similar properties to Ibuprofen in its ability to decrease inflammation]