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Hip Exercises for Improving Posture

If you are like most folks in today’s economy, you spend the majority of your day seated and inert. You sit at your kitchen table, you sit in your SUV, you sit at your desk at work, you sit in your SUV once again, and then you end up sitting on your futon, watching TV until you snooze off. Our Houston chiropractors here at Chiropractic Clinic Houston beseech all to get off their behinds and begin working out on a regular basis – ideally, every single day. Specifically, our chiropractors recommend focusing on the hips – making sure that they are strengthened and limber. This is incredibly important if one wants to maintain a healthy posture; and so, it follows that it is necessary to incorporate hip workouts into one’s workout routine.

Staying seated for such a great amount of time is deleterious to your health. It’s common knowledge. People know that it weakens the muscles and increases the chances of getting injured. People know that it sheds years off one’s life. But unfortunately, not enough people take action to reverse the trend of remaining inert and seated all day. Massive action is needed. Being cognizant of the facts is not enough. Yes, it is true that the hips get tight when you stay seated for so long. It is true that the IT band begins to act up and give you problems. People do realize that this causes nagging knee pains that can haunt one’s life for decades. And that’s not all. One’s posture is also negatively affected from staying seated over a great length of time. Sooner or later, one’s neck and back begin to ache due to this.

Making sure to loosen the hips can help combat some of these issues. Why? Because when the hips are loose and in great condition, the back isn’t stressed. When the back is not stressed, one’s posture is not altered so dramatically. The hunch begins to go away.

A standing desk is something that our Houston chiropractic clinic strongly recommends. By standing, your muscles are not inert. They are all active and in use.

If a standing desk isn’t something that you can get a hold of, or if it’s just not possible for you to stand while doing your job at work, dedicate time for walks around your work facility throughout the day. Every hour, get up and walk for two minutes. If you can go outside and get some sunshine, even better. Vitamin D is incredibly important. And not getting enough of it can negatively affect one’s health.

Whenever you can manage to get a break at work, or whenever you’re watching the ball game at home, take a minute or two to do the following simple exercises to loosen your hips:

  • Leg Swings: Hold onto something for balance – perhaps a counter or staircase. Swing one of your legs backwards and forwards as high and as far back as you conceivably can. Do this as many times as possible, aiming for at least 20 leg swings each time. After you’re done doing this, swing your legs to the side. Again, aim for at least 20, or until you feel fatigued and can’t do anymore.
  • Grok Squat: This squat resembles a baseball catcher’s squat. Just squat down until your bottom makes contact with your ankles. Make sure that your heels are firmly planted on the ground and that you are not leaning forward. Keeping the backs straight is difficult for most, but it imperative to make the effort to do so. You don’t want to get injured during any one of these exercises, and it just so happens that a lot of people aggravate their back pains when they do this exercise without following the proper form.
  • Table Pigeon Pose: Place one leg on a table with the other knee bent at a ninety degree angle. Then, place one of your hands on the table and use the other hand to grasp your foot laying on the table. Lean forward and hold this pose for up to a minute. If you feel really motivated, try and go for a minute and a half, but no longer than that. Too much many do more harm than good. This is an incredibly powerful exercise that many individuals consider the bread and butter of their hip exercises. Give it a try and you will not be disappointed.

These three are enough to get one’s posture back to where it should have been – limber and upright. Do each of these exercises every single day, preferably in the morning after one gets up. Within sixty days, you will notice the difference and start seeing results.

Joint Mobility For Athletes

Joint mobility is important, whether you are an athlete or not. But the more active you are, the more you need to take care of your body. A lot of sports require very unusual body movements that can lead to injury: muscle strains, ligament sprains, and tendon tears. Nobody wants to experience any of said injuries, and one of the best ways to stay injury-free is to focus on joint mobility. Athletes of all kinds, from soccer athletes, to football, to tennis, to volleyball put a great amount of pressure on their joints, mainly due to all the quick, stop-and-go cuts. All it takes is one wrong cut for an individual to blow out his or her knee. In moments where the body is slightly fatigued but still in the middle of an athletic performance, the body can give up on oneself. This is when the joints fail to fulfill their role; and this is when the injuries occur. Although the Houston chiropractors at Doctors Clinic Houston know precisely how to bring someone back to great health, injury prevention is preferable to treatment. This article is going to focus on joint mobility exercises that will help one prevent debilitating injuries. The treatment of one of these injuries takes far too long and is far too arduous. For that reason, it is vital that every athlete – old and young – makes sure that his or her joints are working as they should. And the only way to ensure that this is the case is to follow a joint injury prevention protocol.

Quick cuts rely on flexible ankles. Crouching down requires one to have strong hips and thighs. Volleyball players, Quarterbacks and Offensive linemen are just a few of the athletes that do a lot of crouching in their respective sport. For this, they need to do plenty of squats so that their thighs and hips can handle all the extra stress they put on them. Akwasi Owusu-Ansah, one of the premier Defensive Backs in professional football, found chiropractors in Houston to be of great value. Through intense workouts and suggestions to use the foam roller, the chiropractic clinic helped him develop size, speed, strength, and athleticism – all very important qualities for injury prevention.

A thorough warm up and a thorough cool-down are key to preventing strains, sprains, and joint pain. Injuries are less likely to occur when the limbs are nice and loose – and warm. It is when the body is cold and stiff that muscle tears and tendon snaps end up occurring. This is wholly undesirable for all athletes. Making sure to do dynamic stretches, like mini lunges and squats can help prevent these terrible injuries.

To perform and play at your best, you need to have your mind on the game, not whether or not you are going to get injured. The primacy of consciousness is a myth, but that doesn’t mean that negative thoughts don’t negatively impact one’s performance. Likewise, worrying about getting hurt will do nothing but harm your performance. Before your game, break a sweat. Run until your heart starts pumping moderately. Once you begin sweating, you’ll know that your limbs and joints are loose enough to compete. Your chances of getting injured will be much less likely.

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Knee Injuries: A Briefing

The knee is by far the biggest joint in the body. For this reason, any amount of pain in the knee can greatly impact your quality of life. Knee pain is regularly caused by direct injuries, mechanical problems, or arthritis.

Knee Injuries

A blow to the knee can impact more than just one of the parts of the knee: ligaments, tendons, bones, and cartilage. List underneath are just a set of the more common knee injures.

ACL Injury

A rip to the anterior cruciate ligament (ACL) can cause a great amount of knee pain – extremely excruciating. The ACL is one of four ligaments that connects the shinbone to the thighbone. Basketball and soccer players are more prone to ACL injures. They make a lot of quick cuts, up and down the field. These quick cuts put a lot of pressure on the knee. It only takes one bad cut, or one weird twist for the ACL to pop. The sound is a sound that makes people nauseous. Not something you’d ever want to experience in your life.

Knee Bursitis

This is one of those injuries that lingers for quite a while. Bursitis is common among a lot of football players, especially running backs, since they take a lot of pounding. Inflammation in the small fluid sacs, the bursae, on the outside of the knee can cause knee pain. Whenever the sacs begin to inflame, the tendons and ligaments of the joint can no longer move smoothly. This limits range of motion and causes tenderness in the joint. They say the development of bursitis hits you like a ton of bricks. You feel as though you are fine, with perhaps just a little bit of soreness, and then all of a sudden, the pain increases dramatically.

Patellar Tendonitis

Tendonitis is not as bad as tendinosis, but make no mistake, it is still an incredibly unpleasant injury to have. Folks who run, ski and cycle, and folks who do other physical activities that put a lot of pressure on the knee are prone to develop tendonitis (or inflammation) in the patellar tendon. The patellar tendon connects the quadriceps from the thigh to the shin bone. Since this tendon crosses the knee, any inflammation in the tendon can be felt in the knee. Doctors Clinic’s Houston chiropractors are experts in helping individuals overcome tendonitis, as well as tendinosis, though tendinosis is a lot more complicated.

Mechanical Knee Problems

Often times, knee pain can develop as a result of other parts of the body not being balanced properly. For instance, if your shins are weaker than your calves, then there will be an imbalance that affects the knee quite a bit. A lot of atheletes overwork their calf muscles, not only for aesethetic purposes, but for wanting hops and jukes. The chiropractors in Houston at Doctors Clinic Houston strongly recommend against follow such a regimen. The calves help the athlete make a quick cut and take it to the ball house. The muscle near the shin area, however, does not contribute to all that much quickness. It is very important to work that muscle out to maintain stability. You want your body to be balanced. You want this because you want to make sure you prevent injuries. Mechanical knee problems sneak up on folks, and the experience is by no means pleasant.

Illiotibial Band Syndrome

There exists such a thing as the illiotibial band. And it is very important. Commonly called the IT band, it is the ligament that extends from the outter part of the pelvis to the outter part of the tibia. Regularly, the IT band gets really tight. In fact, it gets so extremely tight at times, that it can end up rubbing on the outside of the femur. As expected, this problem generally leads to some form of knee irritation. Athletes like Felix Jones and ReShard Mendenhall have battled with knee injuries, mainly due to extremely tight IT bands. Every athlete must focus on his or her IT band. The degree to which you remain healthy is the degree to which your IT band is as it should be, meaning that it isn’t too tight, nor is it too loose. Folks that run on regular occasions are especially susceptible to IT band tightness, definitely not something any runner would want to experience ever in his or her life.

Hip or Foot Pain

When your hips or feet are in pain, you often compensate by changing the way you walk. However, this change in stride may induce new stress to the knee joint. This stress may cause pain, even though there is nothing wrong with the knee itself.

Whenever an individual’s hips are in pain, or whenever an individual has knee pain, that individual generally takes some compensatory measure to mitigate the pain. Sounds like a wise thing to do, right? Although on the surface it does seem wise, it is actually not. The reason for this is that an alteration in the stride of a human being can actually ignite pain in the knee by putting excess stress on it. This particular stress may not even affect the shape or look or formation of the knee in any way, but it can still cause an extremely unbearable amount of pain.

Elbow Injury Prevention

With the second round of the US Open coming to a close, the competition is beginning to get fierce. All the stars are under the spotlight. Every shot they take, movement they make, under close scrutiny. The whole world of tennis lovers is watching their beloved athletes put on a dazzling performance. One athlete who is missing from the scene, however, is tennis superstar Rafa Nadel, the Spanish lefty powerhouse whose size, speed, strength and athleticism have won him 64 titles and over $70,000,000 in prize money. He announced to the world the month prior that he had developed a nagging and severely painful wrist injury that would keep him from seeing the court and defending the US Open Court Title. It is an incredible shame for such a talented star to sit out of one of America’s most coveted sports tournaments in existence. However, our Houston chiropractors do not necessarily want to drone on about one star athlete, per se. Rather, our professionals at the best Houston chiropractic clinic want to share with the world some of the common tennis injuries, and what one can do to avoid them. Tennis is a veritably enjoyable game to play. It is like therapy for many – the way it soothes the mind and gives one a spiritual body-high; the way it injects vigor and rigor back into a human being through its competitive nature; the way it brings calmness and serenity of mind when the game is over. The problem is, though, all these incredible benefits that come from playing the game cannot be experienced if one has an injury. In contract, playing with the sport when one has an injury can actually be deleterious to the person doing it. Why? Because the injury can only get worse – and if it gets really bad, then one’s entire lifestyle will be impacted. For instance, someone with a wrist injury who aggravates that injury by playing tennis may not be able to write anymore. No more writing letters to a loved one, no more signing checks, no more using a keyboard with the same speed and celerity.

No doubt, every athlete wants to avoid injuries. That is why they strength train. That is why they focus on flexibility, balance, and body alignment. The less flexible, the less balanced, the less body symmetry, the greater the chance that one picks up an injury. And once one has the injury, the longer it’ll take to return back to decent health. The importance of injury prevention cannot be stressed. It is a must.

Tennis Injury Prevention

In order to avoid tennis elbow, also known as elbow tendinitis, it is important to pay really focus on your grip and swing technique. Elbow tendinitis develops as a result of an overuse of the muscles responsible for extending the wrist. Said muscles are most often used when the ball gets in contact with the tennis racquet. Whether it be a forehand or a backhand, these muscles are used. Even some volleys require their use, though not in every case, depending on the angle and motion of the volley. Pete Sampras was known for his fantastic backhand, which he developed as a young child and eventually mastered as a young adult. He often stated, “If only use your forehand, or if you only use your backhand, then chances are greater that you will develop elbow tendinitis. The reason for this: you are using the same muscles twice as often as you would if you hit half your balls with the backhand and half your balls with the forehand.” Doesn’t this make perfect sense? Of course it does. And for folks who want to prevent elbow tendinitis, it’d be wise to spend time working on the weaker of the two swings. That way, you don’t overuse a certain set of your muscles. Our Houston chiropractors may not be able to teach a tennis player to use his or her backhand or forehand better, but they can still help you prevent injuries by having you follow particular exercise routines.

If one’s rotator cuff muscles are not strong, the shoulder socket becomes really stressed – potentially leading to a painful inflammation of the tissues. The regular use of resistance bands – two to three or even four times per week – can increase shoulder strength to a degree to which the nagging pain becomes a thing of the past. Also, properly stretching the muscles after a workout can do wonders. Stretch slowly and for no more than 15 seconds. Overdoing it will only do more harm than good. The purpose is to increase flexibility without sacrificing strength. Longer stretches actually result in the weakening of muscles – putting much unwanted unnecessary stress and strain in a tender place.

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How to Maintain A Healthy Lower Back

The purpose of this article is not to treat folks who have lower back pain. Rather, it is a prevention guide – for those who want to avoid developing any such pain. Seventy-five percent of the population has lower back problems. Many people sit behind a desk for the majority of the day. This results in weakening of the lower back and an improper posture, which can result in back pain in the future. To counteract this less than ideal posture, lower back exercises are paramount. And the good news is that they are exercises that don’t necessarily need incredibly expensive machines. When the hips are flexed at a ninety-degree angle, our lower back takes the form of a huge C. The exercises that our Houston chiropractors are going to share will help to mitigate the damage done by the development of this massive C shaped lower back posture. Essentially, you want to maintain spinal flexibility. You want to stretch the shorter muscles, as well as strengthen the weak muscles affecting the spine and hips. Practically all competent chiropractors in Houston recommend exercising the lower back on a regular basis – at least once every other day.

The maintenance of a healthy lower back demands repetitive exercises that balance your movements. This is incredibly important. Folks who don’t deign do these exercises will struggle in their later years. The older they get, the weaker their back will get, and the harder it will be to return to a state of lower back stability. Stability is the magic word here. To get into tip-top shape, one needs to keep stability in mind. The best and only exercise you really need to do is the trunk lift. The trunk lift, not to be confused with the lower ab stretch, is an exercise that strengthens the lower back. Lay flat on your belly and lift your chest and neck up from the floor. Do this as many times as possible, but make sure you stop if you feel any sort of pain. Sometimes your back posture can get so messed up that any sort of peculiar movement can cause terrible pain. Of course, if the pain is fairly innocuous, then it is suggested to keep going. It will take several months before one sees any noticeable improvements. Hopefully the slow progress won’t cause anyone to throw in the towel. Sometimes folks can get discouraged if they don’t see any changes right away. Our Houston chiropractors beseech everyone to not give up so early. This is a matter of remaining physically healthy late in one’s life vs. feeble, listless, and in a state of dotage.

The aforementioned exercise is done by practically every professional athlete. The soccer players, the football players, even the baseball players spend a lot of time strengthening the lower back. The reason for this is that once tha lower back gives in, so will the rest of the body. One cannot perform at a high level if his or her back is in great pain. If that happens, then these players won’t even be able to play. If they can’t play, they may not get the best contracts possible. But for the rest of us, the contract stuff isn’t necessarily that important. What is most important is remaining happy in our lives. It’s definitely hard to remain happy if one’s health is deteriorating. That is why the said exercise is of utmost importance.

If you have back pain, make an effort to find a health care provider who employs a multi-disciplinary approach. You want him or her to grok how and when to employ the following treatment protocols: a hands-on treatment of soft tissue, spinal joint mobilization techniques, and strengthening and rehabilitation exercises for the appropriate muscle groups. Don’t put this off. The longer you wait, the worse it is going to get. In order to stay healthy and active, one’s weakest link must become his or her strongest.

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How Flip Flops Lead to Foot Problems

Even though summer is beginning to come to an end, and even though school is right around thy corner, the warmer weather is still around for a few more months. The nature of this warm weather results in folks deciding to wear sandals and flip flops. These sandals can be quite stylish, but it is crucial to wear them only once-in-a-while. If a person wears them too frequently, these shoes can really cause a bunch of complications, like acute foot pain.

Toe Pain

Because sandals solely possess a small band of fabric or rubber that holds the foot in place, the toes take a compensatory role by working super difficult. To fasten the shoes from slipping off, the little digits have to grip the soles. With continuous wear, the toes can get used and used and used and this repetitive muscle action necessarily triggers tendinosis. Every chiropractor at Chiropractic Clinic Houston is cognizant of not only the causes of tendinosis and tedonitis, but the cure for both of them as well. This debilitating injury is basically an inflammation of a tendon or two and the particular connective muscles. The condition can be excruciating – left untreated, this injury can lead to a tearing or rupturing of the tendons.

A great deal of sandal wear leads to an extremely painful condition called Hammer Toes. This condition makes the joints in the toes contract and leaves the actual toes bent in abnormal, uncomfortable positions. Often times, this condition leads to the development of a bunion or two, something nobody wants. Bunions are not only unprepossessing, but they are painful. Depending on the location of the bunion, the wearing of shoes becomes very uncomfortable. People end up wearing flip flops, because the shoes rub against the bunion. What happens as a result of this is that the flip flops cause other problems, like plantar fasciitis, leading to even more foot problems

Ankle, Back & Hip Pain

Due to the fact that flip flops aren’t securely attached to the foot, this leads to an alteration in the way one circumambulates. It’s certainly possible to not even notice when this happens. Even though it isn’t evident, your body detects that there is indeed a problem. A multitude end up taking short steps in an attempt to make sure their shoes stay fastened to both feet. Society as a whole also tends to drag their feet, hitting their heels to the ground. This results in less vertical force than if one were walking in normal fashion. A combination of these things can cause a bunch of ruckus, throwing off your normal balance and triggering pain throughout one’s body. Back issues, ankle issues, or knee issues, and sometimes even hip issues usually ensue.

Plantar Fasciitis

With reference to other injuries, plantar fasciitis is among the most debilitating. People with plantar fasciitis end up having very flat feet. A person with plantar fasciitis has difficulty making quick cuts. They cannot go for long runs, they cannot jump. This means that folks with plantar fasciitis can no longer play sports. So, for the athlete, the message is clear: do not wear flip flops or sandals; wearing them will result in debilitating injuries that can jeopardize an entire sports career.

Sandals aren’t only flimsy, but also flat. Flat shoes lack support. This lack of support be very painful and uncomfortable. There exists an incredibly thick string of tissue running along the lower portion of the foot from the heel to the ball of the foot. This particular sinewy strand, known as the plantar fascia, is what makes the arch of the foot. As mentioned earlier, plantar fasciitis is something athletes want to avoid. With it, they can’t perform. But it is important for everyone to make an effort to avoid plantar fasciitis. With plantar fasciitis,everyday activities, like walking up stairs, taking out the trash, or going to the gym, become very difficult.

Better Choice Flip Flops

Not all sandals are equal. Below, we have listed several things you need to look for when you pick out your next pair of summer slip-ons.

  • Size Really Does Matter: Make certain you find a pair that fits properly. Your toes and heels should be fully on sole, nothing hanging off.
  • Proper Bend: The shoe should only bend at the ball of the foot. Bending right down the middle means a flimsy shoe.
  • Good Support: A thicker sole and a little bump in the middle creates more arch support than a thin, flat shoe.
  • More Straps: It is best to buy a pair of shoes with a back strap or multiple straps to hold your foot nice and snug.
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Better Posture: It’s More Important Than You Think

Everybody has had someone tell them: “Straighten up! Quit slouching!” And sure, straightening up does help you look thinner and more virile, but that’s not the only reason why you should be standing up straight. A straight spine actually improves the functioning of one’s organs and can also make less severe any chronic back pain, or any other pain for that matter.

Why Good Posture? Because Back Pain Is No Fun.

When you slouch, your rib cage presses down against your organs. This pressure results in problems with digestion. By not slouching, there is far more space between your ribs and organs. This allows your organs to work properly.

A great posture doesn’t just help with back pain, it also helps you take in deeper breaths, which significantly increases oxygen intake. Folks who hunch over give their lungs less room to fill up per breath, leading to a short-of-breathing problem.

Bettering one’s posture also helps mitigate acute neck, shoulder and/or back problems. People who slouch tend to get Upper Cross Syndrome. If a person straightens his or her spine, that person essentially retrains his or her respective body to go back to that coveted neutral spine position. A person who first tries to straighten up feels a lot of resistance. It is awkward and uncomfortable at first. But gradually, with time, the body becomes used to sitting and standing in a more upright position. Once one reaches this stage, he will have much less pain. He will have more energy. His life will improve in ways that he couldn’t really imagine.

Keys of Correct Posture

If you want to maintain a proper, straight, balanced stance, your feet should be shoulder-width apart from one another. It also helps to have the majority of your weight remain on the balls of the feet. A person’s lower back is supposed to have a mini concave-like look, but it is crucial to not bend the back backward too much. Doing so can do more damage than leaning forward. Taking the chest and making sure to puff it up a bit will cause the shoulder blades to get pushed back. If you’re wondering what the point of that is, the point is that doing this will help you develop the proper distance between the hips & ribs. And finally, by making certain that one’s chin is level and one’s jaw & neck muscles are in a relaxing position, one can really optimize his or her stance far more rapidly.

Proper posture while sitting is pivotal, especially since such a great number of people spend the preponderance of their days behind desks. The feet ought to be rested on the floor, the knees bent at ninety-degree angles. Even though crossing the legs is very comfortable and relaxing, it actually causes body-disalignment, throwing everything off and causing a lot of stress that just isn’t necessary – causing back pain among many other kinds of pain. Always remember that neutrality is important. Any strain that didn’t come about as a result of a sports injury probably resulted from poor posture. Whether it be the neck, the back, the shoulder blade, chances are, sitting behind a desk all day has negatively affected your stance in some form or fashion, and as you have read, a poor stance is going to lead to nagging pain that can at times even be intolerable. The back is supposed to be in a neutral position. Whatever you do, don’t forget: pay attention to whether or not you have that small arch that has a concave look to it. If you don’t, you are slouching. If you do, then chances are, that is the ideal position that you always want to be in.

It’s also best to remember, whether you are up on your fit or in a seat, take time out of the day to stretch and breathe. Doing so relaxes the body, and gets you in a proper stance, offsetting the slouching you’ve done throughout the day. It will take time to rid yourself of this bad habit. For many, they go on thinking that it’s no big deal. But we now know that it is. If you want your entire body to function optimally, a proper stance is a must.

How We Can Help

Now you now know why slouching can be a problem. Back pain is not fun at all. Yes, it looks bad, but it goes further than that. Those suffering from upper back pain need to first take note of their posture. Chances are great that poor posture is leading to extra strain on the back. If you’re suffering from nagging back pain, you can get in touch with our Houston chiropractors. They have helped a slew of Houstonians redevelop that proper stance, leading to healthier lives. Our chiropractors will observe and identify the main cause of the pain and will manually fix it.

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Tendonitis: How to Prevent It

Tendonitis is a painful ailment where there is swelling and imflammation in the tendons. It is quite a common issue and is generally found in the knees, wrists, shoulders, or elbows. Symptoms include acute pain, swelling, and redness in the effected areas.

Although tendonitis is a common injury, there are a few simple steps you can take to obviate over-stressing your muscles and tendons.

Tendonitis Prevention

The first thing one can do to prevent tendonitis is to begin a new, light workout regimen. Jumping into a rigorous workout routine right away can stress muscles and tendons that are still not used to the activity. Take things easy the first several times and slowly increase your intensity.

It’s also crucial to have a solid warm up prior to starting your exercise routine. Getting your muscles loose, getting your muscles warm, decreases a great amount of the stress. When cold muscles make rapid movements too quickly, they can become irritated and inflamed.

Another important step you can take to obviate tendonitis is to do a good cool down after you are finished exercising. A good, solid cool down allows your heart-rate to slowly settle and stretches out the muscles that were being used during the workout. Stretching after your workout helps loosen up the tissues, which greatly decreases the risk of muscle-pulling and inflammation.

Proper Stretching

The shoulder is a common area our Houston chiropractors treat for tendonitis. Proper stretching of the arms and shoulders can prodigiously minimize the chances of inflammation. To properly stretch the shoulder, extend your arm straight out in front of you with your wrist slightly bent and your fingertips pointed up to the ceiling – palms facing away. Move your arm out to your side, crossing your body. Pushing your palm into the wall and twisting it away will give your shoulder a nice stretch. It will stretch through the forearm, bicep, and into the shoulder. Make certain that you do both sides of your body, and at equal lengths. The last thing you want is to be more flexible on one side of your body; this sort of imbalance can lead to injury, especially if you take part in rigorous sports where you have to make quick cuts and movements.

Taking time to stretch the wrist extensors is incredibly important as well. By extending your arm forward forward, with your palm facing the floor, bend the wrist to point the fingers straight up. While you’re doing this, pull the fingers towards you and hold this position for a few seconds then release. Subsequently, while in the exact same starting position, face your palm upward and pull your fingers down toward the ground.

If you have had problems with tendonitis pain, our chiropractors in Houston know what it takes to bring back your good health.

Plantar Fasciitis: What Is It? What To Do About It?

How Can I Find Out If My Foot Pain is Really Plantar Fasciitis?

Often times, folks think they have Plantar Fasciitis if they are experiencing any sort of pain in the foot – irrespective of location, whether it be the top of the foot or the bottom, left or right. But the fact is that the plantar fascia is only one of the numerous structures on the bottom of the foot. This means it is not the only thing that can cause pain to the bottom of your foot. In fact, most of the time, the pain you are experiencing at the bottom of your foot isn’t a result of plantar fasciitis. Generally, it’s one of the smaller muscles that is the source of pain and discomfort. For instance, someone who has pain on the middle arch of the foot does not have plantar fasciitis, because that is not where the plantar fascia is even located!

So What is Plantar Fasciitis?

As mentioned above, much of the foot pain experienced by folks isn’t Plantar Fasciitis. Rather, it’s a spasm of one of the other muscles located nearby. The most typical form of Plantar Fasciitis is when the plantar fascia (a sinewy strip of tissue located at the bottom of the foot) becomes inflamed from a number of tears. As a result of this overuse, the body begins to deposit scar tissue in these miniature tears in an effort to heal the soft tissue. Due to this, the plantar fascia will become tight and far less flexible, making it prone to tears and inflammation in the future. This is what Plantar Fasciitis is in a nutshell.

Who Ends Up Developing Plantar Fasciitis?

Runners are the most prone to developing Plantar Fasciitis, for they put far too much pressure on the foot with all that pounding. Running on concrete only increases their chances of getting injured, as the body was never designed to run on such a surface. Basketball and football players are the next most common type of folks to develop Plantar Fasciitis. Basketball players: because they do a lot of jumping on hardwood floor; football players: because they make quick, dynamic cuts on astroturf, an artificial surface that puts a lot of strain on the legs and lower extremeties. But it’s not just the athletes that can develop Plantar Fasciitis. Practically anyone who spends the majority of his day on his feet can develop this debilitating problem. Grocery workers and folks that work in factories seem to develop Plantar Fasciitis on a regular basis.

Don’t worry, though. Ninety to ninety-five percent of all Plantar Fasciitis patients find a reolution to their pain without having to resort to surgery. Physical therapy is a fantastic option, but it may take up to a year to return to full health.

How Do Our Chiropractors Help?

It is fantastic that the majority of patients with Plantar Fasciitis don’t have to have surgery, but it still is horrible to be in pain for the length of an entire year. Our providers have the ability to identify precisely which muscle and fascial structure in the foot is in need of attention – leading to measurable results in far less time. A great many patients have reports a great decrease in pain in just less than 4 treatments.

How Can We Heal Plantar Fasciitis Faster Than Other Treatments?

We find the source of the problem. We aren’t just looking to help you out in the short term by getting rid of the pain without addressing the bigger issue. Often times, Plantar Fasciitis is the result of a biomechanical problem elsewhere in the bottom half of the body. Our providers will not just look at where you are hurting. A problem like Plantar Fasciitis may first start in the calf, or the knee, or the hip, or even in a location as high up as the lower back. Problems at these locations will be identified and taken care of, leading to not just a faster recovery, but a recovery that helps you get stronger than you were prior to the injury.

Osteoarthritis: What Is It? And What Can One Do?

Osteoarthritis is by far the most common type of arthritis. It typically begins to become a problem for folks later on in life, as years of wear and tear on the joints begin to add up. The joints can handle only so much moving and bending. After a while, things begin to break down. And when this happens, the extremely unpleasant and undesirable condition of osteoarthritis begins to deleteriously affect the quality of one’s life.

More often than not, the symptoms start to show up gradually, then increases over time. The stiffness usually starts in one set of joints – the fingers, the hips, or the knees. Despite the pain, no swelling is evident or detectable.

The osteoarthritis symptoms are generally most prevalent in the mornings, right when one wakes up. This can be debilitating, for many folks have a difficult time getting their day starting off just right. With so much pain, it makes it difficult to set goals and focus on what one wants to accomplish. An extended period of activity can also lead to great pain. This means that many folks get worse by the time the end of the day comes along. For instance, if you have osteoarthritis in your fingers, spending just a bit of time gardening may aggravate the symptoms and cause you to feel an intense amount of pain.

Active Strengthening Exercises

There are a bunch of things you can do to decrease osteoarthritis symptoms. Exercise and weight control are two ways to mitigate the amount of stress on your joints. Paradoxically, although you are using your joints and making them work, you are not putting wear and tear on them. You are actually strengthening them. A lack of exercise can actually lead to stiff and weak joints, so make sure you get your healthy dose of exercise throughout the week. It is incredibly important to keeping osteoarthritis at bay.

For knee problems, squats and lunges are a true anodyne. But be certain to listen to your body. If you feel far to much pain, do not continue the exercises. However, if the pain is tolerable, keep going. Strengthening the muscles around the knee will only put less stress on the knee. When doing the squats, begin by taking an upright posture. Stand as tall and as straight as you can. Next, squat about half way down – so that you’re not standing up but you don’t look like you’re seated either. Do this ten to twelve times every other day. You will notice the difference in no time.

Other Forms of Rehab

Active rehab is a form of rehab that consists of many different stretches, all designed to work out the parts of your body that you don’t put to use – the parts that have become weak due to inactivity. Using a foam roller can be a great way to strength and massage parts of your body that are feeling tight and tender. Many professional athletes spend ten to fifteen minutes a day using a foam roller before moving to anything else. It is the first thing they do, because they know that it helps keep the body loose and nimble. Foam rolling is also a great way to prevent muscle pulls and tears. Water aerobics is another thing that is great for the joints. Among others, lacrosse ball exercises are designed to build stremgth and bring you back to shipshape.

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