“One of the lesser known “good” fats we recommend adding to your diet is avocado oil. Like olive oil, it is primarily an Omega 9 oil and is an exceptional health choice with numerous health benefits including anti-inflammatory properties and reduction of harmful free radicals. But, as a bonus, Avocado oil has higher smoke/flash points than olive oil – making it a better alternative for searing or frying.”
Sacroiliac Joint Dysfunction occurs when one or both of the sacroiliac joints loses normal motion. Learn more about this condition on the blog.
Your sacroiliac joint is the mechanical link on each side of your hip that connects your legs to the rest of your body. The joint has a limited but very important degree of mobility. Symptoms develop when one or both of the joints loses normal motion. When a joint becomes “restricted”, a self-perpetuating cycle of discomfort follows. Restriction causes the muscles to become overworked, leading to tightness, compression, inflammation, pain and more restriction.
Sacroiliac problems can happen as a result of repetitive strenuous activity or trauma- like a fall onto the buttocks. Other causes of sacroiliac joint problems include, poor posture, having one leg slightly longer than another, having an altered gait, having flat feet or scoliosis, or having pain somewhere else in your legs. Pregnancy is a common trigger for sacroiliac joint problems due to weight gain, gait changes and postural stress.
Sacroiliac joint problems often begin as a focal discomfort in your back just below the belt line, slightly to one side of center. Your pain can travel into your buttock or thigh. Symptoms are often worse by standing on the affected side. The pain may become more apparent when you change positions- like exiting a chair, car or bed, or during long car rides. The pain is often relieved by lying down.
To assist with your recovery, you should avoid any activity that provokes pain, like standing on the affected leg or prolonged sitting. Our office may suggest a sacroiliac support belt to help stabilize your joint.
If you are experiencing any of these symptoms, be sure to call us for an evaluation.
From: https://www.shape.com/fitness/tips/post-workout-cool-down-benefits-dynamic-stretches
One of the biggest culprits for skipping your workout? Not having enough time. That not only translates to missed classes and training sessions, but it usually means that when you do manage to get to the gym, you’re more inclined to cut corners (like reps, sets, stretches, warm-ups, and cooldowns) to save some precious time.
But when it comes to your post-workout cooldown, you’re really doing your body a disservice by bypassing it. Coming down from, say, a run or a Tabata circuit by slowing your movements and slowly bringing down your heart rate can help you recover more easily, and increase heart health over time, according to a research published in the Journal of Exercise Physiology Online.
Read on to learn about a few more reasons why you shouldn’t skip your post-workout cooldown.
Exercise helps get your blood flowing, so abruptly stopping can actually cause your blood pressure to drop rapidly. When blood pressure drops too quickly, it can cause you to feel light-headed, which is why Heather Henri, M.D., an associate professor of medicine at Stanford University, recommends cooling down for about six minutes after you’ve completed a workout. Fainting is also a risk, as this impact on blood flow could cause blood to pool in your lower extremities, which delays its return to your heart and brain, according to research done by the American Council on Exercise. Cooldowns also reduce the concentration of lactic acid. Using active recovery (here are some active recovery exercise examples) to slowly reduce effort, you can actually increase power and endurance during your next round, too. This is exactly why you shouldn’t totally rest between sets during your workout.
Your internal body temperature rises during a workout, which means your blood vessels are dilated and your heart is beating faster than normal. It’s important to gradually, and safely bring your heart rate back down after a workout, says Dr. Henri. Skipping the cooldown and dropping the heart rate suddenly can put added stress on your heart, according to research published in the journal Frontiers of Medical and Biological Engineering. Try slowing down your movements from, for example, a faster dance cardio flow to a slower one, a run to a walk, or a plyometric exercise to a movement with both feet on the ground, suggests Deborah Yates, a certified group fitness director for the Bay Club in Silicon Valley.
Incorporating a cooldown after your workout can help prevent injuries, and that goes for fitness rookies and seasoned athletes alike. Sprains, strains, and tears in the lower back, hip flexors, knees, hamstrings, and quadriceps are some of the most commonly injuries, says Yates. So, you’ll want to focus on elongating your muscle fibers, which have been under tension during your workout, to achieve your full range of motion. This can be done through hip, lower-back, and spine stretches such as a runner’s lunge or side bend, as well as core-balancing poses such as a standing half lotus and standing bow pose, says Yates.
The best time to work on your flexibility is when your body is fully warm and you’re breaking a sweat. But instead of hopping off the treadmill and going directly into a toe touch, experts suggest doing some dynamic stretches first. This can decrease your risk of injury, relieve back pain, and improve athletic performance, said Tanja Djelevic, Crunch fitness trainer, in “6 Active Stretches You Should Be Doing.” Taking time for this kind of cooldown can also increase your flexibility and mobility over time, which is thought to help avoid muscle tears, back pain, and joint issues. (Still wondering which is more important, mobility or flexibility? Find out. The answer might surprise you.)
“Chiropractic is a proven, viable treatment for neck pain. A recent study concluded ‘Mobilization, (Cervical and Thoracic) Manipulation, and Clinical Massage are effective interventions for the management of neck pain.’
If you’re experiencing neck pain, consider an effective, conservative method of treatment, such as chiropractic.”
Reference:
Wong JJ, et al. Are manual therapies, passive physical modalities, or acupuncture e_ective for the management of patients with whiplash associated disorders or neck pain and associated disorders? An update of the Bone and Joint Decade Task Force on Neck Pain and Its Associated Disorders by the OPTIMa collaboration. Spine J. 2016 Dec;16(12):1598-1630
“Routinely eating products that contain sugar leads to a vicious sugar-craving cycle.
First, sugars are absorbed into our blood and travel to the brain. Then, the sugar in the brain releases a chemical called serotonin that produces a sense of happiness and well- being. Next, as our sugar blood levels fall due to insulin production and sugar absorption, we move from a hyperactive state to more of a tired, irritable and weak state.
This causes concentration levels to fall, and our cells begin to become acidic. Our brain then once again sends a message that we need more sugar, and the cycle repeats itself. Cutting refined sugars out of your diet, or at least decreasing them, will help you avoid this cycle and feeling your best.”
“A new study demonstrated that people who spend long periods of time on an unsupported electronic device (mobile phone) have greater neck pain and loss of neck function. The authors concluded:
“There was a significant correlation between time spent on electronic devices and cervical pain intensity.”
“Another study shows the benefit of chiropractic care for back pain sufferers:
A large systematic review of 51 studies examined the efficacy, effectiveness, and safety of various therapies for the treatment of chronic low back pain. The authors concluded:
“There is evidence that manipulation and mobilization are likely to reduce pain and improve function for patients with chronic low back pain; (chiropractic) manipulation appears to produce a larger effect than (physical therapy) mobilization. Both therapies appear safe.”
So if you are someone you know suffers from back pain, call us today. Our doctors have powerful natural tools for treating the source of your problem. Check out this short
video to learn more: Natural Tools For Back Pain
Source:
Coulter ID. et al. Manipulation and mobilization for treating chronic low back pain: a systematic review and meta-analysis. 2018 Jan 31. pii: S1529-9430(18)30016-0. Spine Journal. doi: 10.1016/j.spinee.2018.01.013. [Epub ahead of print]”
According to a study in the journal Internist, “Opioids are no more effective than non- opioid medications in the treatment of acute and chronic low back pain.” Download this whitepaper to learn how chiropractic care is helping combat the opioid crisis.
Wertli, M.M. & Steurer, J. Pain medications for acute and chronic low back pain. Internist (2018). 2018 Aug 16. doi: 10.1007/s00108-018-0475-5. [Epub ahead of print]
The Headache journal recently reported that migraines affect one in six Americans. Headache is consistently the fourth or fifth most common reason for visits to the emergency department, accounting for roughly 3% of all emergency department visits annually. Chiropractic care has been shown to help decrease the frequency and intensity of migraines.
If you or someone you know suffers from headaches, call our office to learn more.
Burch R. et al. The Prevalence and Impact of Migraine and Severe Headache in the United States: Figures and Trends From Government Health Studies. Headache 2018 Apr;58(4):496-505. doi: 10.1111/head.13281. Epub 2018 Mar 12.
A study of more than 6000 chiropractic patients revealed that few (5.4%) of the chiropractic patients used narcotics for their chronic pain, which is substantially lower than the 45% to 60% use typically found in chronic LBP populations.
Herman, Patricia M. et al.Characteristics of Chiropractic Patients Being Treated for Chronic Low Back and Neck Pain. JMPT 2018 Aug 15. [Epub ahead of print]
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