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Hamstring Pain? Eliminate It (Seattle Chiropractor Report)

The Seattle Chiropractor Report- Eliminate Hamstring Pain.

Runner's World magazine is a great resource for anyone interested in physical activity and looking for tips on living a healthy life.  Each month there are several articles related to training tips, making health nutrition decisions, and injury/rehabilitaiton strategies.  In the March 2011 issue, there is a great article titled "The Big 7 Body Breakdowns".  This article covers the 7 most common injuries that athletes experience and gives recommendations on how to prevent, manage, and rehabilitate those injuries.  

One the of the injuryies that they highlight is "Hamstring Issues" in the March issue.  The author talks about something that I see in a majority of the running injuries that I treat... weak gluteal muscles.  The gluteal muscles play a critical role in the stability of the pelvis.  Weak gluteal leads to changes in all phases of the running gait and can lead to problems from the hip to the foot.  Over time, this can lead to overuse injuries, tightness in muscles, and pelvic imbalance.  Chiropractic adjustments to the Sacroiliac (SI) Joint and/or lumbar spine can help restore normal joint motion and improve the gluteal muscles's ability to fire properlty.  (The gluteus medius is controlled by the L4, L5 and SI Nerve Roots).  Furthermore, ART and Graston are effective in treating muscles that have developed scar tissue (i.e- myofascial adhesions) and in preventing normal biomechanics.  In the Runner's World article, the author suggests that "In Chronic cases, ART and deep tissue massage may be necessary."

Further, the US Champion at the 1-mile, David Torrence, describes his treatment strategy when he experienced a hamstring injury- he took the next day off and went to see his chiropractor.  "My pelvis was misalighed, casuing my hamstring to do extra work... I took it easy for a few days, iced the hamstring four times throughout the day, and it was improved within a week". 

For exercises that you can do on your own, I find that the there are two extremely simple and effective gluteal strenghtening exercises.  The first is a single leg balance on an unstable surface, such as a Bosu Ball for 2 minues total/leg/day or 6X20 seconds per leg.  The second exercise is side hinge leg lifts (with the toe pointed down).  

If you have been experiencing lower back pain or leg pain, we can help you get things back on track.  Send me an email if you have any questions- DrRindal@InHealthSeattle.com or call our office to make an appointment 206-315-7998. 

Seattle Chiropractor Report: 8 Ways Prevent Repetitive Strain Injury

The Seattle Chiropractor Report

Repetitive Strain Injury:

Many of us sit at a desk all day slaving away at our computer.  Stress, poor posture, awkward positions, and repetitive motions can all lead to strains and injuries such as Carpal Tunnel Syndrome.  We have put together common symptoms of Repetitive Strain Injuries, as well as 8 ways that you can prevent them

First of all, what is a Repetitive Strain Injury (RSI)?  RSI is an injury of the nervous and musculoskeletal system that may be caused by repetitive tasks, forceful exertions, vibrations, mechanical compression, or sustained position.   A study done by the UK showed that 68% of UK workers suffer from some sort of RSI, the most common problem being the shoulder, wrists, back and hands. 

What are symptoms of RSI?  Typically people with RSI experience dull or sharp pain in the local area affected by RSI.  However, this is not always the case, for example, a pinched nerve in the shoulder may be the reason for RSI in the hand region.  It is extremely important to know that there can often be linkage between injuries. 

• Typically there is pain in the muscles or joints and most often affects the shoulders, neck, upper back, arms, wrist, hands, and fingers.
• Tingling, burning, swelling, general soreness, tightness, numbness, loss of sensation.
• Often people will experience general weakness in the area. 
• Tightness in the area of strain. 
• While lying in bed, you feel pain
• Repetitive pain, soreness in neck, shoulders, upper back, wrist or hands
• Aching, burning, swelling and loss of joint movements and strength in the affected area.

What are the risk factors for RSI?

• Have poor posture
• Have poor technique
• Use a computer more than two to four hours a day
• Have a job that requires constant computer use, especially heavy input
• Don't take frequent breaks
• Are loose-jointed
• Don't exercise regularly
• Work in a high-pressure environment
• Have arthritis, diabetes, or another serious medical condition
• Keep your fingernails long
• Have an unhealthy, stressful, or sedentary lifestyle
• Weigh more than you should
• Don't sleep well
• Are shy, and afraid to ask for better accommodations  

8 Ways to Prevent Repetitive Strain Injuries:

1.  You must pay attention to pain and fatigue. Stop using the computer before you begin to feel symptoms.

2.  Pay attention to position. The head and back should be in a straight line format from ears to pelvis.

3.  Make sure that your head and shoulders are not bent forward.  Sit up and ensure you neck and shoulder muscles are relaxed.

4.  It is important to take regular breaks to rest your eyes and move around to give your muscles a break from being in the same position for long periods of time.

5.  Try to hold your wrisits straight, rather than bent up or down to the side. 

6.  Try different input devices rather than the mouse and keyboard. Consider speech recognition, graphics tablets, tablet PC’s or trackballs.

7.  Do regular exercises, get adequate sleep, drink enough water, and stop smoking. This will help to strengthen your body and improves blood flow in the affected muscles.

8.  Practice breathing exercises, this will help you for muscle relaxation.

So what if you have already experienced an RSI injury like pain in your hand, elbow, shoulder or back.  Now what? 

Often people will go to their doctor and be told to rest, take medication, and do a cortisone injection.  These can be effective forms of treatment, but they will not solve the underlying problem.  We suggest you look at your current ergonomics and change the equipment and positioning that you are using when sitting at your computer or doing your job.  If pain persists, often it is a good idea to do exercises, take breaks to stretch, and to seek out Active Release Techniques (ART) treatment and chiropractic.  ART in combination with chiropractic can be an extremely effective way to solve RSI injuries.  It is what we have become an expert in at InHealth and find that we can often help patients prevent surgery. Our Seattle Chiropractor, Kevin Rindal, can help!

Active Release Techniques (ART)- Why You Should Try It

Many patients come to our Seattle office specificially for Active Release Techniques (ART). So we sat down with our Seattle Chiropractor, Kevin Rindal, DC to ask him what its all about.

I have seen Active Release Techniques at Ironman events. What exactly is it?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

What is ART Treatment Like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

What kind of injuries can ART effectively treat?

ART and another similar technique called Graston Technique can effectively treat soft tissues injuries such as sprain/strains, Plantar Fasciitis, Knee Pain, Hip Pain, Shoulder Pain, Tennis Elbow, Carpal Tunnel Syndrome, Neck and Back Pain. It is really a new and effective way to approach common injuries that hold so many of us back from not only the activities that we enjoy, but our daily life activities.

Is ART covered by insurance? 

Many insurance plans do cover ART and Graston.  Contact us today and we can help determine if your plan will cover the treatment. (206-315-7998)

Do I need a referral to see a chiropractor?

Great question that we often get.  The answer is no, you don't need a referral!  Chiropractors are considered primary access physicians.