FAKTR and Pain Relief

Dr. Laurie is a certified FAKTR provider. It sounds intriguing, but what does that mean?

FAKTR (pronounced FACTOR) stands for Functional and Kinetic Treatment with Rehab. This means that Dr. Laurie can incorporate function and treatment of the kinetic chain during rehabilitation. Or, to make it simpler, she will treat an injury in the position of provocation (pain, loss of range of motion, feeling of tightness within the fascia/soft tissues) and during motion.

For those interested in the technical side of things, the fascia is a layer of fibrous connective tissue that surrounds muscles, blood vessels and nerves, binding those structures together in the same way as plastic wrap can be used to hold the contents of sandwiches together.₁ FAKTR is used to evaluate and treat soft tissue and fascial conditions and can be used to treat numerous conditions including:

• Shoulder pain
• Calf pain
• Back pain
• Foot pain
• Headaches and other pains and injuries

Although it can be used to treat almost any injury, FAKTR is not effective on all conditions. You can trust that if FAKTR isn't the right treatment for you, Dr. Laurie will find a way to get you back out and playing again!

₁ Wikipedia

Sprouts and Skin Cancer Protection

As summer approaches you might find yourself craving the sun and hoping to get your "tan on!" Let's face it...it is hard not to get sun if you are active in beautiful Austin, Texas. With that in mind, I wanted to pass along a few

interesting tips for protecting your skin from UV radiation. Turns out you can actually keep you skin looking young and beautiful using compounds found in broccoli sprouts!

"UV radiation (UVR) is a complete carcinogen that elicits a constellation of pathological events, including direct DNA damage, generation of reactive oxidants that peroxidize lipids and damage other cellular components, initiation of inflammation (sun burn), and suppression of the immune response."

Research conducted at John Hopkins used a topical application of 3-day old broccoli sprout extracts on the skin of mice and humans.

The results showed:
1.An increase in the Phase 2 enzyme activity of the body’s natural defense system
2.Protection against the UV radiation induced inflammation and redness in mice
3.Reduced susceptibility to redness from UV radiation in humans.

In the human subjects, the mean reduction in skin redness (sunburn) across six doses of UV radiation was 37.7%. Broccoli sprouts provided long-lasting protection against a carcinogen (UV radiation) in humans.

I am not suggesting that you rub sprouts all over yourself before going out to play… but that adding sprouts to your diet is a something to think about. Sprouts can be added to salads, soups, wraps, sandwiches and vegetable dips. I get mine at Whole Foods.

Also, you may be interested in learning more about other types of sprouts and their antioxidative and anti-carcinogenic properties. I suggest checking out http://www.sprouts-as-medicine.com/ for the background, and SproutPeople.org for a fun collection of recipes (they even have dessert!).

For further information see the research paper “Sulforaphane mobilises cellular defenses that protect skin against damage by UV radiation.” by P Talalay et al from John Hopkins University.

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