SKIP THE SHOULDER INJECTION FOR NOW; LET’S TAPE IT UP!
I am excited to highlight a guest blog from sport chiropractor DR. ANDREW COHEN from ProActive Chiropractic in the heart of San Francisco CA. Dr. Cohen is a Certified Chiropractic Sports Physician (CCSP®) with extensive knowledge of human form and function. As chiropractors we often use other modalities like kinesiology tape to help patients get better faster. Products such as RockTape help accelerate the healing process and reduce pain when applied effectively by your practitioner.
This is an exciting article showing kinesio-taping should be a piece of shoulder pain management, luckily we’ve been doing this for years for our San Francisco athletes!
Kinesiology tape may be as effective for shoulder pain as the traditionally used sub-acromial injection, according to a recent article published by Clinical Rheumatology. A group of Turkish researchers looked at 70 patients with anterolateral shoulder pain, which they diagnosed with “Sub-acromial Impingement Syndrome”, for which many people are prescribed an injection to help settle the pain. In this study, they divided the subjects evenly into a group that had a traditional injection, and a group that had kinesiology tape applied for three weeks (five days on, two off repeated three times). Both groups were also given identical exercises aimed at stretching and strengthening the muscles around the shoulder. The study measured the subjects’ pain via a Visual Analogue Scale (VAS), their range of motion (ROM) and used the Shoulder Pain and Disability Index outcome measure (SPADI). This was done at baseline, at one month, and at three months.
Both groups showed significant improvements from baseline at both one and three months for all measures- pain, ROM and SPADI. This prompted the authors to state that kinesiology taping could be just as effective as injection therapy in shoulder pain management. However, they also correctly point out that given both groups completed the exercise program, it could be the exercise therapy alone that gave the benefit, regardless of the additional tape or injection that these people had. In line with our philosophy at Rocktape, I would argue that the exercise therapy is the imperative intervention in shoulder pain, however taping is a useful adjunct and a much cheaper, less invasive procedure than injection, so should be our first line adjunct for this population.
Subasi, V., Cakir, T., Arica, Z., Sarier, R.N., Filiz, M.B., Dogan, K.D. & Toraman, N.F.,(2014). Comparison of efficacy of kinesiological taping and sub-acromial injection therapy in sub-acromial impingement syndrome. Clinical Rheumatology doi 10.1007/s10067-014-2824-7
A little about DR. ANDREW COHEN--
I treat you like an Olympic athlete who wants to get back into the game pain free ASAP.
Andrew Cohen, DC, CCSP®
Myofascial Release; You might have heard this term if you have been around a gym, done any athletic activity, or talked to anyone who does. It is taking over the rehabilitation and training world as the most effective way to reduce muscle fatigue, strain, and pain. So first lets break down the word:
FASCIA= richest sensory organ and the network of connective tissue that transmits forces globally through your body
RELEASE= overall goal to increase range of motion, decrease muscle soreness/tightness, and increase length/tension relationship of your muscle (stretch)
The real key to the effectiveness of foam rolling for MYOFASCIAL release is when and how you use it:
The “Search and Destroy” method-
Before you work out a specific muscle group roll up and down the foam roller finding a “Hot” spot that is specifically tender or especially tight. Locate that area and oscillate the “hot” spot for a minimum of 10 seconds. Once you are done with one specific area roll up and down the surrounding muscle groups to facilitate blood flow and circulation. You can repeat this process for numerous “hot” spots you find.
The “this might hurt a little” method-
After you finish working out a specific muscle group (legs after running, shoulders after swimming) roll up and down those specific tissue/muscle groups. Locate any “hot” spots that are specifically tender or especially tight. Once you have located that “hot” spot, place pressure (using your body weight or manipulating your limbs to place extra pressure on that area) and hold for a minimum of 30 seconds. Once you are done with a specific area, roll up and down the surrounding tissues to facilitate blood flow and circulation. You can repeat this for other “hot” spots (even areas that are tender or tight from previous workouts)
The “find it, pin it, move it” method-
The best use of your foam roller for day to day mobility is to roll up and down your desired muscle group until you find a “hot” spot that is tight or tender and apply slightly more pressure. Once pressure is applied, move that particular muscle group through its range of motion (this is also a great time to use the more specific LAX ball)--HOW TO: The LAX ball
It is recommended that you use the foam roller daily whether you are working out a specific muscle group or for general maintenance to:
The foam roller can enhance your performance, improve function, and be a great tool to self treat in between appointments with a chiropractor, trainer, or physical therapist.
Micro-Breaks: Preventing the breakdown of your body at work!
As a practitioner I have come to the realization that keeping “perfect” posture throughout the workday is physically and mentally exhausting for most people. Your musculoskeletal system (the system that keeps you moving) is constantly working to keep your posture and alignment—this exhaust the system just like a workout would. This is why rest is a key component to ensure the performance of your postural musculature. Frequent, consistent, and properly prescribed micro-breaks decrease the risk of injury and improve the health and quality of your life.
When you are at work your brain is constantly active, assessing your surroundings and counter-acting gravity. When your posture is compromised gravity takes control and exerts pressure on your spine and in turn taxes your muscles and nervous system; causing aches and pains. Over time this systemic pressure causes repetitive stress/cumulative trauma injuries that show up as reduced range of motion, arthritis, disc degeneration and a accumulation of scar tissue.
Numerous studies have shown that prolonged sitting, poor posture, and inactivity throughout the day lead to a plethora of cardiovascular, emotional, and physical ailments. A recent study found that forward head posture (bad neck posture) over time increase the likelihood of needing assistance with normal activities of daily living by DOUBLE (Kamitani K, et. Al). *activities of daily living are simple tasks like getting out of a chair, or using the bathroom
The good news is that you can restore your posture by doing simple daily tasks that don’t require you to sit like a robot!
Must do Micro-Breaks
Eyes- these are often neglected!
*Each micro-break should be performed for 30sec. to 1 minute. Pick a different one to do every 30 minutes throughout the day. Remember this is just a short list and there are hundreds of options and ways to keep moving while at work.
Move better feel better
I also recommend that you get up as often as you can throughout the day and walk, stand or just move!
Micro-Breaks should be performed every 30 minutes throughout the day. Switching them up during your day keeps your body guessing and helps with compliance. Make sure to set goals for doing a minimum of 10 micro-breaks a day. RockTape can also help with postural assisted taping to "remind" you to stand tall Keep up to date @MVMT's FB page with all your health and wellness needs!
Giving patients the tools to improve their overall function and reduce pain has been an essential part of effective treatment for my patients. Specifically, teaching people what they need to do outside of the office to take care of their aches and pains. As a patient you should be empowered and have the basic tools to take care of your daily “maintenance”. There is a large arsenal of products out there that are used to alleviate muscle tightness and pain; the foam roller, NSAIDS, pain patches/sprays/goo, heat, ice…and the list goes on.
At Movement I focus on Active Release Technique, which is a muscle release that involves applying pressure to a specific body location to restore motion. Ideally you would want active release technique numerous times a week to help alleviate tension and restore your motion. Unfortunately, this is fairly unrealistic to most people but fortunately there is an effective option that I highly recommend patients do following treatment.
So what is this therapy tool….The Lacrosse ball. The lacrosse ball is the perfect tool to get all of those harder to reach or smaller muscle groups that have been giving you issues. What makes this therapy tool so great is that it is cost effective and easy to take with you on the go (leave one at your office, one at home, and another for travel!). A majority of my patients leave the first visit with a lacrosse ball and necessary information to use it effectively to address their specific issues.
Here are a few basic uses for the Lacrosse ball to get you started:
Upper Back and Shoulders-
With your back up against the wall or laying on the floor place the lacrosse ball in-between your spine and shoulder blade and apply pressure by leaning back. Once you have found a painful spot with your arm to the side, face your thumb forward and lift your arm straight up above your head. Hold this for 15-30 seconds and repeat . You can also roll the ball in circles while pressing your back into the wall/ground.
* if you have difficulty getting the ball behind your
back you can use a tube sock with the lacrosse ball in
it and throw it over your back and move to the desired area.
Lying on the affected side with your knees bent at 90 degrees and your elbow supporting you, place the lacrosse ball on your painful spot (remember to stay off of your hip bone as it will be painful!) Slowly move your body around the affected area making sure to not put to much body weight on the ball. You can also roll back on to your glutes applying pressure in a circular motion. You can perform this against the wall if the pressure is to much while side-lying.
The best way to relax your feet after a long day! With your bare feet, place the arch of your foot on the lacrosse ball and gently roll your feet around the ball. If your feet are really sore you can place the lacrosse ball in your freezer, allow it to cool, then use it in the same manner as mentioned above to alleviate feet strain.
Do you type all day on the computer or use your hands regularly? Place the Lacrosse ball on your desk or a flat service and roll it up and down your forearm applying consistent pressure.
Laying flat on the ground, place the lacrosse ball 2” lateral to your belly button and apply pressure by regulating how much of your body weight your are allowing on the ball.
All of these exercises can be performed numerous times a day. I do recommend that you perform the necessary ones to your specific complaints before and after exercise--EVERY TIME! Now go ahead and be the first one to have the BEST therapy tool out there! Keep up to date @MVMT's FB page with all your health and wellness needs to keep #movingbetter
This is an exceptionally written guest post by Daniel Lord, D.C. of Practice Posture and the Facebook Health Center. Enjoy!
This post is an update from a earlier post I wrote about leaning back in your chair. This lean is unconventional – but a valid strategy for good posture. Sitting up straight at your desk is a simple rule that you, along with most other tech pros, totally fail at. After only a short time working, the overwhelming effect of gravity pulls you down into a familiar position: the dreaded slouch. This slouched posture stresses your lower back, rounds your shoulders, extends your neck, and causes all sorts of pain. This is no secret…you are aware of how bad slouching is. The problem is that slouching becomes almost impossible to prevent during an extended amount of time in static positions. Even if you have “fancy” equipment like a ball-chair it won’t prevent you from bad positions.
Here is the trick: you don’t have to sit at a perfect 90-degree angle to have good posture. You are free to move back and forth in your chair as long as you hinge from your hips and keep your back straight. Let me explain…
Humans evolved hinging from their hips to generate power and endurance. This is why your gluteal muscles are the largest and most powerful in your body. This same “paleo” position protects the spine and decreases stress during heavy lifting. Dr. Stewart McGill, the leading spine researcher in the world, adds that “the ability of the athlete to train hip motion with a stiffened core is paramount for enhancing performance…Thus, the fundamental movement pattern we call the “hip hinge” is needed.” Sitting for long hours is an athletic endeavor; it requires a great deal of core strength and endurance to avoid poor positions. To avoid fatigue and distribute postural stress you need to learn techniques that recruit your powerful gluteal muscles and allow freedom to move – hip hinging at your computer is a key strategy for working pain free.
Unfortunately, the foundation of ergonomics is centered around standardized workstation measurements instead of healthy human movement. This dated perspective is full of dogmatic regulations and has got to change. Look at this dude below…can anyone really sit like this all day???
If you examine data from developing countries you will see a lower incidence of lower back and neck pain compared to places where people sit all day. I observed this same trend when I traveled to Madagascar and worked as a volunteer providing healthcare to underserved populations. Their physical ailments came from real traumas versus the repetitive stress epidemic we have in the west. Why, you ask? Check out the picture below and notice the powerful stance these workers have. They are masters at hinging and keeping their backs flat…essentially doing a perfect deadlift with any bending and lifting. They work through long hours of manual labor all day and still have nowhere near the back pain we do!
So…how do we apply this strategy to our days at the keyboard?
Paleo posture uses a wider range of movement and motion to decrease static postures. Instead of only sitting up straight frequently spend time hinged forward or back in your chair and change positions to prevent the dreaded slouch.
An easy tip to ensure you are keeping your spine straight is by using the “2 hand rule.” Place one hand at the bottom of your sternum and the other at the top of your pelvis. If you are hinging correctly, the distance between your hands should never change. To integrate your paleo posture practice with a Lumo Lift, align your Lift post hinge to reset your baseline. Simply tap your Lumo 2x once your are in position. Then track you paleo posture with the Lift mobile app. Go ahead…lean back in your chair…or lean forward and get dialed in.
Daniel has been teaching about posture and performance as well as consulted companies in the Bay Area on ergonomics for the past 5 years with his wellness team at Practice Posture. He combines the best practices from both professional sports as well as high level corporate wellness to deliver the most cutting edge approaches to physical health and wellness. Daniel works as the physical medicine lead for the Facebook Health Center with the integrated primary care medical group Crossover Health. He manages the physical therapy, acupuncture and chiropractic services at Facebook HQ. He also was in charge of Oracle Team USA’s sports medicine program during their campaign to win the 34th America’s Cup. Learn more at practiceposture.com
Tired of feeling like you have to run for hours a week on the treadmill or spend 20+ minutes on the elliptical to get your heart rate up? The best and most efficient way to get your cardio in and lose the most FAT is to try High Intensity Interval Training (HIIT). HIIT training has been proven to be effective, fast, and help you lose the most weight. The best thing about this type of training is it takes less than half the time!
1. The Jumping Jack Attack-
Get your timer ready....Do as many jumping jacks as you can in a 10 second period followed by a 10 second rest. Then do as many jumping jacks as you can for 20 seconds followed by a 20 second rest. Lastly do as many jumping jacks as you can in 30 seconds and then rest for 30 seconds. After these three sets completed and after your last 30 seconds rest immediately begin with 30 seconds of as many jumping jacks followed by a 30 second rest; and make your way back through the jumping jack attack...20 seconds on/off....10seconds on/off until you are done.
Why we like this "attack'--
-Your heart rate is gradually but quickly increased
-You are putting a impactful but safe load on the joints and bones
-Jumping Jacks improve your upper and lower extremity coordination
2. 55 reps-o-fun
This workout test both your upper body and lower body strength so before performing make sure you can perform a minimum of 20 body weight squats and 20 push-ups (you can perform your push-up with your knees on the ground if it is the only way possible to perform a push-up). Begin by doing 1 body weight squat and 10 push-ups. This is followed by a 25 second rest. After resting do 2 body weight squats and 9 push-ups. Rest again for 25 seconds. Complete this routine until you have worked your way to 10 body weight squats and 1 push-up. By the time you are done/spent, you will have done 55 full reps-o-fun!
Why we like these 55 reps-
-Works on both upper body and lower body strength
-A great test of your aerobic and strength capacity
3. Speed to 25
Short on time? Find any place in your gym or outside that is approximately a 25 yard sprint and mark it off. I use a landmark or my gym bag. Do a dynamic warm-up of jogging 10 yards a few times, jumping jacks, burpees, etc. Begin at your "starting" line and sprint the first 25 yards, making sure to slowly decelerate past the "finish" line and turn and walk back to your end-line. From there jog back to the finish and make a quick turn and sprint again. Repeat this for your pre-determined amount of sprints for the day. I suggest starting with 10 sprints to asses your cardiovascular level and shoot for weekly goals.
Why sprinting is great for you
-More cardiovascular gain in less time
-You won't feel like a mouse on a wheel like everyone else at the gym on a treadmill
-HIIT sprints like these burn through fat and accelerate weight loss
Remember the human body wasn't made to run on a conveyor belt or sit down to lift a metal weight. You were built to run, move, and be strong. #movebetterfeelbetter
-Dr. Griffith, DC.
Movement Chiropractic and Wellness
Mountain View, CA
*Before starting any of these exercises programs check with your chiropractor, trainer, or physician to ensure you are physically capable.
Have you been staying away from high fat foods thinking they will make you gain weight, increase your risk of heart disease, and sky rocket your cholesterol?
I am here to drop a little scientific knowledge about how fat might not be the culprit for all of these issues. The popular "caveman" diet is based on our ancestors eating 75% of their total intake in fat (20% protein, 5% carbs). We as a society have replaced a high percentage of our daily diet with carbohydrates (+60%) and reduced our fat to under 20%. So why is it that we have reduced our fat consumption by such a large percentage but obesity and cardiovascular issues have more than doubled? It is pretty simple math; protein has stayed about the same percentage while carbohydrates have switched places with fats. Our consumption of carbohydrates have skyrocketed along with the amount of sugar consumed by the average american. When you have an excess of carbohydrates in the diet along with high quantities of sugar you have a massive surplus of glucose. Your body stores glucose as....FAT!
Scientifically a diet high in carbohydrates doesn't make much sense (you can have a higher carb intake for certain athletic activity) but when you look at the calories (kCal) per carbohydrates it comes in at the lowest amount at 4 calories per gram. Fat comes in at 9 calories per gram, which makes it the most "bang for your buck" in energy per gram consumed. kCal = ENERGY!
So what does this all mean? You need FAT for your body to function optimally.
Grab some nuts as a snack, add an avocado to your meal (I try to daily), eat a piece of wild caught salmon a few times a week, and cook with coconut oil. All of these are simple healthy ways to increase your fat intake and #livehealthy!
-Dr. Griffith, DC
MOVEMENT Chiropractic and Wellness
Time to change your paradigm of what was considered healthy....
Here are FIVE health myths you should re-consider-
1. Whole Grains are Heart Healthy
2. Drink Low-Fat Dairy...it strengthens your bones
3. White meat is better than red meat
4. Don't use Butter when you cook...use vegetable/canola oil
5. Stay away from saturated fats
If you have any questions about these myths there are some great books that can not only inform you but educate you on what really is Healthy!
1) Staying away from wheat and sugar
2) Death by food pyramid
3) Grain Brain
With all of the processed foods and "healthy" options it can be very difficult to distinguish what is "myth" and what is truth. Dr. Griffith can help answer these questions. At Movement Chiropractic and Wellness you can set up a appt. that not only can help with your aches and pains, but give you valuable information on your health. Call 650.429.8132 or e-mail MVMTchiro@gmail.com to book your appt. today!
With the advent of the computer, cell-phone, tablet, and now the 8+ hour a day desk job postural issues have become an epidemic. We as a population tend to look down more than up and because of this have increased the prevalence of neck pain, back pain, and sped up the degeneration of our spine. This posture is commonly called upper-cross syndrome and is a predominate culprit in causing tingling in the hands and can coincide with misalignments in the upper cervical spine.
So what does this all mean to you?
When you don’t monitor and watch your posture on a consistent basis you put yourself in a position (literally) that can create a myriad of issues. Here are some key terms and postures to look out for.
- A little as an inch forward can double the weight/strain put on your neck and low back
- Shortens your pectoral muscles which put strain on your brachial
plexus (where ALL your arms nerves travel through)
lead to thoracic outlet syndrome (numbing of the arms and hands)
This is just a short list of things that can cause neck pain and tingling in the hands. To best analyze these postures a Posture Screen Analysis is recommended. Dr. Griffith performs these on a case-by-case basis with your initial examination.
Figuring out the root cause of your issues can be extremely complex but your best bet is to visit Movement Chiropractic and Wellness to get a full postural and spinal analysis by Dr. Griffith. If you are one of the many who experience tingling in your extremities please call 650.429.8132 or visit MVMTchiropractic.com to schedule your appointment to get your issues resolved. Don't want until next year to get your posture corrected and pain relieved!
Part 2 of 2:
Eating Gluten Free:
Another style of healthy eating that has exponentially grown in popularity is going “gluten free”. The premise behind going gluten free is that the a protein found in grains called gluten is very inflammatory to the human gut. The most severe cases are called Celiac Disease in which an individuals immune system actually attacks itself when gluten is consumed and is categorized as an auto-immune disease. Celiac disease actually affects less than 2% of the population. So why is going “gluten-free” so popular if it is so rare? This is where you have to realize going “gluten-free” for most people is more about reducing or eliminating grains and other inflammatory foods.
Many people are gluten intolerant or sensitive—this means that you get many of the following symptoms: bloating, irritable bowl, gas, skin breakouts, and upset stomach without having the actual disease. If you experience these I would recommend trying an elimination style of assessing foods that cause inflammation responses for specifically for YOU!
What has gluten in it?
If you are worried about what has gluten in it there are thousands of sites online to help you determine which foods to stay away from, the hardest thing is to not get fooled by the “gluten free” labeling on everything. Many foods are labeled “gluten free” on the shelves that aren’t healthy at all and never had gluten in the first place—just because it says gluten free does not mean it is healthy! Many gluten free foods are added with preservatives and high sugar contents to make up for the texture and flavor changes.
So what do YOU do?
If you decide to go gluten free look very carefully at the ingredients list and see what might have been added to replace the gluten. One of the big offenders is the addition of wheat germ oil in products when they say they are gluten free. It is your job as a consumer to be cautious.
Anti-inflammatory foods are the way to go!
Your best bet is to increase anti-inflammatory foods in your diet. These include but are not limited to:
In the conclusion of the “Health Craze” series of blogs on our site it is ultimately up to you on which healthy eating choices you make. Use as many resources including these articles as tools to a healthier lifestyle. Informed choices in your health make for better life-long choices.
Dr. Griffith always recommends consulting with a primary health care provider before dramatically changing your diet. At Movement Chiropractic and Wellness we strive to offer not only excellent chiropractic care, but make it a priority to answer your healthcare and nutrition questions. Call for a FREE consultation (650.429.8132) or schedule an appointment to see how Chiropractic care can help you change your lifestyle for the better.