Running & Chiropractic Care

Happy New Year! As we enter the new year, we know many of you may have some exciting new year’s resolutions you are ready to jump into. Upping your exercise routine is a common new year’s promise but can also be a common cause of injury and pain on your body. Fortunately, we are here to help you. For those of you who are thinking of running this new year, read on to learn how chiropractic care can transform you into a better, stronger, runner. 

Lower back pain is one of the most common complaints we diagnose and treat as chiropractors. A cause of low back pain that can be easily missed is sacroiliitis! This month we’d like to show how chiropractic care can help to alleviate pain and restore function and mobility to those diagnosed with sacroiliitis.

WHAT IS SACROILIITIS?

Sacroiliitis refers to inflammation of one or both sacroiliac joints also known as SI joints. These sacroiliac joints connect the lower part of your spine (sacrum) to your pelvis. Anytime you take a step, lift your leg, extend, or move your legs, you utilize your sacroiliac joints.

CAUSES

There are a variety of factors that can increase a person’s risk for developing sacroiliitis, including:

1. Ankylosing spondylitis
2. Infection
3. Osteoarthritis
4. Pregnancy
5. Psoriatic arthritis
6. Traumatic injury

SYMPTOMS

The pain associated with sacroiliitis stems from inflammation and irritation of the sacroiliac joint. Symptoms include:

1. Pain in the lower back, hips, buttocks, legs, and feet
2. Pain that worsens have after periods of standing or sitting
3. Pain felt with weight-bearing activities 
4. Stiffness in the hips and lower back

In cases of infection, fever may also be a symptom of sacroiliitis.

CAN WE HELP? 

As chiropractors, we pride ourselves on utilizing your body’s healing processes to relieve pain that stems from joint inflammation, dysfunction, and misalignment. During your consultation, we will evaluate your symptoms, conduct a physical exam, and perform any necessary tests to determine which treatment options will be ideal for your condition and lifestyle.

We specialize in a variety of non-surgical treatment methods for sacroiliitis, including:

1. Chiropractic Adjustment- If a misalignment is the cause of your condition, manual or machine-assisted chiropractic adjustments can help to realign joints causing pressure and pain within your body.
2. Heat and Ice Therapy- Using heating packs can help stimulate strong circulation in the area which will supply the joint with much-needed healing and pain relief nutrients. Ice or cold packs will reduce swelling and inflammation to alleviate pain.
3. Rest- Rest allows your body time to heal from activities that may worsen your condition while also reducing inflammation.
4. Therapeutic Massage- Massage is a direct method of relaxing tight muscles which also increases blood flow to the area and assists in muscle and soft tissue healing and recovery.
5. Physical Therapy- We can recommend exercises and stretches that will strengthen your muscles and joints, keep your body flexible, and restore your range of motion while reducing swelling and pain.

During your consultation, we will conduct a variety of tests to determine your diagnosis and work with you to tailor your treatment to your unique needs and goals. If you believe you are suffering from sacroiliitis or would like to schedule an appointment, contact Duddy Chiropractic Center today.

October is finally here–and that means it is National Chiropractic Health Month! During this month, we join hundreds of practices across the nation in encouraging the public to seek out the benefits of chiropractic care, and this year’s theme is “Keep Moving!”. 

We understand that the COVID-19 pandemic has affected many of us in our ability to venture outside of the house and be active. Lack of physical activity can impact not only our physical health but also our mental and emotional health. Over the last two years, many have discovered just how beneficial daily movement and exercise can be to our overall health and feeling of well-being.

KEEP MOVING CAMPAIGN 

This year our campaign is all about movement and how important daily exercise is to our health and wellbeing. You may wonder how this connects to chiropractic care… As experts in utilizing a drug-free, whole-person approach to your health, the condition of your bones and muscles is important. Lack of movement and physical activity may lead to weight gain and increase your risk of joint pain, injuries, cardiovascular health problems, and other musculoskeletal conditions.

AN ACTIVE APPROACH

Daily physical activity strengthens your bones, muscles, and joints while improving your physical, mental, and emotional wellbeing. Here are some tips you can use to get you moving throughout the day!

EXERCISES FOR THE WORKPLACE 

When in the office, we understand it can be difficult to exercise, but there are ways of strengthening your body. Remember to sit straight with both feet on the ground, as this helps you maintain good posture and evenly distribute your weight across your body preventing muscle pain and inflammation. Keep your head at an even position by moving your screen to eye level. This will prevent you from straining your neck.

Take small exercise breaks throughout the day. Every 20 minutes would be great even for light stretching. Other ways to increase movement in the workplace include using the stairs, gently shaking out your limbs, rolling your shoulders and ankles, and stretching your back throughout the day.

GET OUTSIDE 

Studies show that being outdoors and interacting with nature does lower stress levels, reduce anxiety, and enhance your mental and emotional wellbeing. Exercising outdoors is a great way to get the best of both worlds.

Popular outdoor activities to do during the fall include nature walks, running along forest trails, hiking in local areas, and recreational sports such as football, soccer, and basketball. Be mindful of your body and rest when necessary. If you have pre-existing medical conditions, we encourage you to consult with your doctor about healthy ways to exercise and increase movement.

AT HOME 

Even if you don’t own a home gym, you can still exercise at home. There are many virtual classes or online exercise routines you can follow to help you exercise in the comfort of your home. Though it is recommended that adults get at least 30-60 minutes of exercise a day, don’t feel pressured to do it all at once. Even raking the leaves outside can contribute to your daily movement!

Regular exercise reduces the stress on your ligaments and joints minimizing the chance of injury, muscle strain, and muscular pain. This month, though we are encouraging patients to get out and move, it is important to note there is no one-size-fits-all approach when it comes to exercise so take time to find the right combination of activities that work for you. Remember, the key is to sit less and move more so that you can live a healthy life. We are here to help you get a head start on better health and wellness by getting you moving. For more information on our chiropractic services and how we can help you or to schedule an appointment, contact Duddy Chiropractic Centertoday.

IMPORTANCE OF GOOD POSTURE

Your form is crucial to helping you run fast and efficiently. When you run in proper form, your body should be relaxed as you move and lessen the risk of injury and pain.

If your arms are tense while you run or you find yourself slouching during your exercise, your shoulders, neck, and lower back may become fatigued, achy, strained, and tender.

Aside from preventing muscle aches and soreness while running, your posture also affects your propulsion off the ground and the amount of impact your bones absorb when you land. In some cases, poor posture may cause you to round your shoulders and tighten the chest, preventing you from taking full, easy breaths while running.

Various factors can affect your posture and cause misalignment. These factors can include running in the same direction on the same course, not replacing shoes as often as you should, or frequently running on uneven surfaces. Even the way you relax at home may impact your posture, for instance, if you sit in the same position every day, your muscles may become tight which can lead to strain and pain during exercise.

HOW CAN CHIROPRACTIC CARE HELP YOU?

Check Your Posture When your body is misaligned, your running stride and form can become uneven as well. It can also increase your risk of pain and injury. Misalignments can lead to joint dysfunction and cause unnecessary tension in other areas of the body. When you visit a chiropractor, we can check your body for any misalignments that may be causing tension or affecting your form and ability to run as efficiently as possible.

If we notice anything we can use manual manipulation, massage, or machine-assisted manipulation to realign your body and correct your form. If we don’t check for misalignments and correct them at the source, certain areas of the body may experience continuous wear and tear and muscle strain.

Reduce Risk of Injury When your body is out of alignment, your core may not be engaged properly causing other muscles to compensate. To compensate our body uses muscles, joints, and other soft tissues the wrong way which can lead to pain and injury.

Common injuries seen in runners from misalignment, improper form, or overuse can include ankle sprains, hip pain, knee pain, shin splints, and plantar fasciitis.

With regular visitors to our office, we can conduct functional examinations and posture evaluations to check for any misalignments in the musculoskeletal system that may be causing pain or leading to future injury.

Assist in Recovery If you are currently in pain, we may be able to help you as well. Pain in your feet, legs, lower back, shoulder, and neck may be caused by strained muscles, inflamed joints, or pinched nerves. Massage, stretching, rest, and the correction of any misalignments or joint dysfunctions can help you recover faster, relieve pain, and get back on track.

We can also recommend exercises to help strengthen muscles and joints to help you regain full mobility and function.

OUR #1 TIP

Whether you are a marathon runner or trying to pick up a new habit, don’t forget to stretch before and after your exercise. During your warm-ups, move dynamically, and be sure to include every part of your body–especially your calves and hip flexors to strengthen your form. Your warm-up routine should last at least 5 minutes. Warm up longer if needed. Stretching after your workout is important too, to prevent muscle strain, relax muscles, and reduce the accumulation of lactic acid in your muscles.

If you are a runner experiencing pain, wanting to improve your run, or starting a new year’s resolution be sure to visit our office so that we can help guide you into a healthy and happy new year pain-free! For more information on how we can help you run more efficiently or to schedule an appointment, contact Duddy Chiropractic Center today.