fitness

When Are My Shoes “Done”?

~ Dr. Robert Speirs DC ~ Leave a comment

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Running shoes need to be replaced every 250 miles. There are three basic options:

 

✓ Motion Control Shoes – Designed for people with low or no arches, these shoes are for runners who strike the ground on the outer edge of their foot. Avoid overly stiff shoes as these decrease you perception of ground strike and lead to new injuries.

 

✓ Stability or Neutral Shoes – Designed for people with normal or average arches and running mechanics. The shoe contains some cushioning to absorb shock and prevent injuries and some rigidity to avoid pronation.

 

✓ Cushioned Shoes – Designed for people with high arched feet. Their footprint will typically leave a thin band along the foot’s edge. As they run weight is distributed from heel strike to the outer edge of the foot and small toes that bear the brunt of “lift off.” This shoe is more flexible and absorbs the shock created by the lack or rotation (under-pronation) created by their running style.

Entering & Exiting Your Vehicle

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Ferrari_599_from_Lusso

Entering and exiting your vehicle is a potential risky activity for low back pain sufferers. Follow these tips to limit problems:

 

✓ To enter the vehicle, open the door and stand with your back to the seat, legs close to the side of the vehicle. For larger vehicles, you may wish to begin by standing on the running board. Place your hands on the door and door frame to keep your movements slow and controlled then slowly lower your body into the vehicle.

✓ Tuck your head into the vehicle. Keep your knees close to each other, as though they have been taped together, brace your abdomen as though you are about to be punched in the stomach and pivot your body as a whole without twisting or bending at the waist. You may grasp the steering wheel with your right hand to help you pivot.

✓ Use a lumbar roll or other support to help maintain good posture. Position the roll slightly above your belt to support the “small of your back”. Adjust your seat so that your knees are slightly lower than your hips. Try to avoid prolonged car rides- take frequent breaks.

✓ Before exiting, create adequate space by pushing your vehicle seat back as far as possible and move the steering wheel up and out of the way. To exit, first scoot slightly to the door side edge of your seat, then keep your knees together and pivot with the same cautions that you used to enter the vehicle. When your feet are shoulder width apart and firmly on the ground or running board, grasp the door and door frame, lean forward, but be sure not to bend your back, as you tighten your abdominal muscles. Slowly thrust your hips forward to stand up.

Our Condition of the Month: ITB Syndrome

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Iliotibial Band Syndrome

Your iliotibial band is a fibrous band of tissue running from the crest of your hip, down to your knee. A muscle near the crest of your hip called the tensor fascia lata, attaches to this band to help control movements of your leg. Your iliotibial band passes over the point of your hip and over another bony bump on the outside of your knee called the lateral epicondyle. When the band is too tight, it can become painfully inflamed as it repeatedly rubs over the top of either of these bony projections. Irritation at the bony bump near the knee is called iliotibial band friction syndrome.

The condition usually presents as pain on the outside of your knee that becomes worse with repetitive knee flexion or extension. This condition is the leading cause of lateral knee pain in runners, especially slower “joggers.” The pain usually develops 10-15 minutes into the workout. You may sometimes feel or hear a click during movement. Symptoms generally ease at rest. Running on slick “wintry” surfaces may aggravate the condition. Excessively worn running shoes may be a culprit.

This problem is commonly caused by weakness in your gluteal muscles. When these muscles are weak, the muscle that attaches to your iliotibial band must contract harder to stabilize your hip. Having one leg longer than another is a known aggravating factor.

Runners should minimize downhill running and avoid running on a banked surface like the crown of a road or indoor track, as well as wet or icy surfaces. Runners should reverse directions on a circular track at least each mile. Bicyclists may need to adjust seat height and avoid “toe in” pedal positions. Avoid using stair climbers or performing squats and dead lifts. Sports cream and home ice massage may provide some relief of symptoms.

My back hurts, why look at my feet?

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Improperly supported feet can affect the alignment of all of the structures above. To improve your overall comfort:
✓ Choose shoes with good arch support.
✓ Avoid going barefoot or wearing shoes that lack support (i.e. flip-flops). The following brands of sandals provide better than average arch support: Naot, Fit Flops, Orthoheels, Abeo, Vionic and Yellow box.
✓ Avoid high-heeled shoes or boots (keep heels to a maximum of 1½ inches, especially if you are going to be doing a lot of walking).
✓ “Cross-trainer” athletic shoes tend to provide the best all around support and shock absorption for daily activities.
✓ Patients with fallen arches should consider adding arch supports or orthotics.
✓ Repair or replace shoes with worn soles or heels.

How can I have Tennis Elbow? I’ve never played tennis!

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Most of the muscles that extend your wrist are attached to a bony bump on the outside of your elbow called the lateral epicondyle. Sometimes, through injury or overuse, the site where these muscles insert can become irritated or inflamed. This condition is called lateral epicondylitis or “tennis elbow”- although the majority of those affected do not play tennis.

Activities involving repetitive wrist extension are a common cause of this condition, i.e., tennis, carpentry, bricklaying, knitting, playing piano, typing, or lifting objects with your palm facing down. The condition is 3 times more likely to strike your dominant arm.

The pain often begins as an intermittent or gradual discomfort during activity and progresses so that even simple activities, like holding a coffee cup, become painful. Pain may increase when you straighten your arm, grip a doorknob or shake hands. The pain may vary from mild to severe and commonly radiates into the forearm, sometimes to the wrist.

Without treatment, “tennis elbow” usually lingers – 80% of patients still report pain after one year. The first step in a successful treatment plan is to modify or eliminate activities that cause symptoms. Try to avoid lifting heavy objects with your palm facing down. Tennis or racquetball players may need to consider changing to a lighter racket or a smaller handle. We may prescribe a “counter force brace” for your elbow. This brace will act as a temporary new attachment site for your muscles thereby reducing some of the stress to your elbow. Sports creams and home ice massage may provide relief as well. Be patient with your recovery!

Hip Abductor Weakness

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Hip Abduction

* The gluteus medius contributes approximately 70% of the abduction force required to maintain pelvic leveling during single leg stance.

* Hip abductor strength is the single greatest contributor to lower extremity frontal plain alignment during activity.

* There is no “typical” presentation for hip abductor weakness, but the problem must be considered in any patient with lower chain symptomatology, particularly those with hip tendinopathy, greater trochanteric pain syndrome, iliotibial band syndrome, patellofemoral pain syndrome, ACL injury, medial knee pain, and lower back pain.

*Hip abductor weakness is often accompanied by lower crossed syndrome – a larger pattern of biomechanical dysfunction involving weakness of the abdominal wall and hypertonicity in the hip flexors and paraspinal musculature. Evaluation should include a relatively global assessment of lumbopelvic muscle and joint function. Additionally, clinicians should assess for the presence of foot hyperpronation in patients with hip abductor weakness.

 

 

Referenced from:
ChiroUp.com “Hip Abductor Weakness Clinical Pearls

Food Myth #2

~ Dr. Robert Speirs DC ~ Leave a comment

Meal Prep

Mixing Carbs, Fats & Proteins is hard on digestion

I’ve heard this myth from people for years and I have no clue where it came form. The idea is that by combining foods you will overwhelm your digestive system and minimize proper absorption of nutrients.

In reality, there is zero science to back this up. Your body is more than capable of dealing with multiple food type as soon as they enter your system. The acids in your stomach will start working on every ounce of food you ingest without fail regardless of the make up of your meal.

Trying to separate carbs, proteins and fats into individual meals over the course of the day while also trying to eat healthy is an unnecessary complication to an already complicated process. Enjoy balanced, healthy meals without worrying about the processes your body uses to get the nutrients into your system.