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3 Tips For Managing Plantar Fasciitis

3 Tips For Managing Plantar Fasciitis

Plantar fasciitis typically presents as foot or heel pain.  Patients will often have increased pain in the mornings with the first step out of bed.  It can make it difficult to be on your feet for longer periods of time and wear certain types of shoes.

Options for treatment often include a combination of orthotics, medication, injections, night splints, dry needling, and physical therapy. 

The keys to successfully managing plantar fasciitis are to calm down any inflamed or irritated tissue, improve mobility in the foot and ankle, and restore functional strength and movement in the foot, hips, and core. 

Below are 3 tips for managing plantar fasciitis; the first tip will help calm down irritated soft tissue, the 2nd tip will help improve foot and ankle mobility, and the 3rd tip will help restore functional strength

Tip 1:  Use an ice cup to massage the bottom of the foot (5min 2-3xa day) and use a lacrosse ball to massage the bottom of the foot (1-2min 2-3x a day)  

Tip 2: Perform Runners Calf Stretch  2-3x a day to improve calf mobility

Tip 3: Perform Glute Bridge, Side Band Walk, and Single Leg Heel Tap  1x a day to improve functional strength and movement 

The Truth Behind a Torn Meniscus

The Truth Behind a Torn Meniscus

When you tear your meniscus or you have a torn meniscus in your knee treatment options include medication, injections, physical therapy, and/or surgery.  

When deciding which treatment option or options to go with it’s important to understand a few things.  First off, when the meniscus is injured there are often several other things that occur that will impact your pain and function.  

For instance, there is typically swelling initially in the joint along with tightness and weakness in the muscles that cause pain and decreased function.  Swelling can be managed initially with rest, elevation, and ice.  If swelling persists you can use anti-inflammatory medications and in some cases with chronic inflammation an injection can be helpful.

Tightness and weakness is best addressed with basic stretching, manual therapies, and strengthening.  Typically, if you are able to reduce swelling and normalize mobility and strength, you can function pain free even with a torn meniscus.

We see too many people rush to surgery following a torn meniscus and research is now showing that this is a big mistake.  

The best treatment option is physical therapy where you will get a combination of stretching, strengthening, and manual therapies to help reduce swelling and normalize mobility and strength.  If swelling and pain are the limiting factor in your ability to progress then anti-inflammatory medications and possibly injections can be used in combination with physical therapy.  

In some cases surgery is required to fix the structural damage but in most cases physical therapy will provide you with the best long term outcomes.

Here are a couple stretches you can do help improve mobility in your knee

HAMSTRING STRETCH  

PRONE QUAD STRETCH

If you have any questions or want more FREE knee pain exercises call or text 614-392-2732

Injured at Work? How Chiropractic Can Help

In 2014, there were 2.8 million occupational injuries. This crossed all industries, but 75 percent were in those that provided a service.

These injuries can lead to time lost at work, decrease in production, depression, and temporary (or permanent) disability. These injuries can be caused by slip and fall, vehicle collisions, electrocution, struck by hazards, and caught in or between accidents. However, work related injury can also be caused by sitting at a desk or hunched over a computer for extended periods of time. Chiropractic has been shown to help workers who have been injured on the job, so they can return to work faster. 

Common Occupational Injuries

Occupational injuries are vast and varied with a host of causes and many different symptoms. They can range from minor annoyances to significant damage that can lead to temporary or permanent disability. Some may require surgery while others require extended physical therapy, braces, and intensive medical treatments.

  • Thoracic outlet syndrome – This injury is caused by flexing the shoulder, carrying loads on your shoulders, and extending your arms above shoulder height for a prolonged period of time. It is marked by swelling, pain, dull ache, weakness, or a burning sensation in the affected area.
  • Elbow tendonitis (Epicondylitis) – This injury is caused by forceful or repeated forearm rotation while simultaneously bending the wrist. It is marked by swelling, dull ache, pain, burning, and weakness in the affected area.
  • Carpal tunnel syndrome – This injury can be caused by several things including vibratory tools, repetitive motion, and secondary factors. It is marked by numbness, pain, tingling, wasting of muscles at the thumb base, and burning.
  • DeQuervain’s disease – This injury is caused by forceful gripping and repetitive hand twisting. It is marked by pain at the thumb base.
  • Tendonitis/tenosynovitis – This injury is caused by sustained hyperextension of the knee, repetitive motion, and prolonged load overuse. It is marked by numbness, pain, and swelling in the hands.
  • Back and neck pain – This injury can have a wide variety of causes from repetitive motion to accident to improper equipment. It is the most common work related injury.

Preventing Workplace Injuries

While a few work related injuries are unavoidable, many can be prevented with a little extra attention and care. The American Chiropractic Association recommends the following practices to reduce the risk of a workplace injury.

  • Get regular exercise. This helps prevent back injuries by keeping your body strong, fit, and flexible.
  • If you do desk work, get a chair that fits you. This means that there should be two inches between the backs of your knees and the front edge of the seat. Your knees should be level with your hips or slightly below, never higher.
  • When doing computer work, use a foot rest for support and keep your knees between a 90 degree and 120-degree angle.
  • If your job requires you to sit for extended periods of time, take breaks at least every two hours to walk and stretch.
  • When you lift something heavy or awkward, don’t bend over to do it. Bend at your knees and hips, squatting as you pick up the object and let your legs do the work and keeping the object close to your body while your back remains straight. Do not let your body twist while you are trying to lift.

Of course, you should also follow all recommended and required safety guidelines for your workstation and place of employment.

Chiropractic for Workplace Injuries

Chiropractic care can help speed your recovery, improve your posture, and restore your mobility and strength. Through various chiropractic techniques, many of the occupational injuries listed here can be effectively treated. Chiropractic is a proven method for managing pain for the back and neck, but it has also been proven to be very beneficial for conditions like carpal tunnel, elbow tendonitis, and knee injuries.

Chiropractic’s whole body approach helps injured workers not only manage their pain and help heal their injury through adjustments, it can also help with soft tissue rehabilitation and other noninvasive therapies that improve range of motion. In short, chiropractic can help workers get back to work faster so less time is lost from work and the financial impact is greatly decreased.

How Posture Affects Your Health

Your mother always said don’t slouch – turns out she was right. And she has science to back it up. Your posture can have a profound effect on your health. Walking or sitting with a hunched back has been linked to a variety of health issues. 

What’s more, poor posture can cause your body’s structure to change, leading to misalignment. While everyone slips a bit in the posture department now and then, the real damage occurs when it becomes a habit. In fact, you could be damaging your health with bad posture and not even realize it. Here are five ways that posture mistakes can harm your health.

Pain in the neck, back, and shoulders

Sitting in a slouched or hunched over position, drooping your shoulders, or rounding out your spine while standing or sitting can cause pain in your neck, back, and shoulders. Many people who work with computers as a regular part of their jobs experience this to some degree.

That is because the majority of workers do not have their computer monitors at the appropriate height, causing them to spend hours a day hunched over their keyboard. People who spend a lot of time on their smartphone and mobile devices experience text neck, which is caused by this type of poor posture.

Increased depression and stress

The connection between posture and mood has long been established. People who walk slouched over tend to feel more depressed and have a poorer self-image.

When you are slouched, you are restricting blood flow throughout your body, inhibiting proper oxygenation of your cells, and crowding your organs so that they are not able to function at an optimum level. If your spine or body is out of alignment, it can slow the neural processes that keep your body functioning as it should. When all these things are going on, your mood will definitely be affected, especially if you aren’t as active as you should be.

Pain and weakness in the lower back, hips, knees, and ankles

This posture problem is common in people who are obese and pregnant women. The added weight causes the body to shift in unnatural positions in order to support it.

This postural problem can also be the result of inappropriate footwear. Feet are important! Take care of them by wearing shoes with good support. This can cause flat feet and cause the ankles to roll.

The calf muscles will tighten and your knees may even rotate inward. You can experience plantar fasciitis, pain in your toes, heel spurs, bunions, and hip problems. Weight loss can help and pregnant women can benefit from a pregnancy sling or pregnancy girdle to support the added girth.

Digestion problems

Sitting in a hunched position crunches up everything inside, including your intestines. This will slow things down considerably, leading to constipation and even hemorrhoids.

The human body was designed to remain in a certain position so that all organs can function as they should. When things are out of alignment it can lead to indigestion, heartburn, and even acid reflux. Practicing good posture can make all the difference in a lot of things. Poor digestion can lead to obesity.

Spinal misalignment leading to many health issues

When your spine is out of line it can cause headaches, dizziness, and a host of other issues. It puts your body under stress so even the normal processes like blood flow and organ function are thrown off kilter. When your body isn’t working as it should the risk of serious conditions like heart disease, diabetes, and hypertension are increased.

Many people don’t make the connection between good posture with a properly aligned spine and better health, but it is definitely there. Posture may seem simple, like it’s not that big of a deal, but when it is practiced on an ongoing basis, it can be detrimental to your health. It isn’t worth the risk; not when the fix is as simple as sitting up straight.

How Chiropractic Helps Infantile Colic

If you have ever cared for an infant with colic, you know how frustrating and helpless it can make you feel. It is so hard to see a little one in such obvious discomfort and you can’t help them no matter what you do. When you have a baby who experiences frequent colic it can be heartbreaking. An infant is so small and they can’t tell you where it hurts or what is wrong; all they can do is cry. 

Chiropractic has been proven to help with infantile colic. It can soothe fussy babies and ease the nerves of frazzled parents. Some moms and dads may be a little ambivalent about the idea of having a chiropractor “work” on their baby, but the benefits are incredible – and baby’s comfort is definitely worth it.

What is colic?

Colic is a condition that has frustrated parents since the beginning of time. The most prevalent symptom is the severe distress that occurs over predictable periods of time. It is labeled colic when there is no obvious underlying condition that could cause the distress, and occurs in babies that are newborn to 3 months (sometimes up to 6 months), healthy and well fed.

The bouts of crying and distress can last hours, days, or even weeks. Often it seems that there is no way to comfort the baby or provide relief. Symptoms of colic include:

  • Crying that does not seem to have a reason
  • Crying that is intense and indicates obvious distress
  • Crying that occurs at predictable times
  • Changes in posture that include tense abdominal muscles, clenched fists, and curled legs.

What to expect when you take your infant to a chiropractor

Some parents may balk at taking their infant to a chiropractor, their minds filled with images of the stereotypical snap, crackle, and pop that is so often associated with the practice. However, infant chiropractic is different and much milder. Chiropractic adjustments for infants are very gentle.

The chiropractor will use his fingers to gently apply pressure to areas on the back and neck. Most babies completely relax as the doctor corrects the misalignments – some even fall peacefully asleep. When you are choosing a chiropractor for your baby, ask if he or she is experienced in working with babies.

How chiropractic to treat colic works

Childbirth is not a gentle experience. As the baby’s tiny body is compressed and stretched as it is emerging into the world, it can cause the vertebrae of the neck and back to become misaligned. If the delivery included vacuum extraction, forceps, or prolonged pushing, or other things that doctors or midwives must do to assist in delivery, the chances that the baby will experience misalignment are very good.

When these misalignments, called vertebral dysfunctions, are significant enough, it can impede on how well other major systems in the body are able to function. Digestion is one area that can be greatly impacted and when digestion of formula or breastmilk is compromised it can be the cause of major distress and discomfort for the baby. This can lead to episodes of colic.

Studies that support how chiropractic helps infantile colic

There have been several studies that explores the efficacy of chiropractic for colic. The majority of this research has shown that it is a very effective treatment.

A 1999 study published in the Journal of Manipulative and Physiological Therapeutics reported that spinal manipulation for colic is a very effective treatment for the condition. Babies treated using chiropractic experienced a decrease in crying by 67 percent. Babies who received medication experienced a decrease in crying by 38 percent. Another study showed similar results. Chiropractic improved crying behavior in babies that had colic.

Chiropractic is an effective, gentle, and drug free way to treat colic. Babies can thrive and be free of distress and discomfort while mom and dad can get some much needed sleep – and peace of mind.

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