The Carry-On-Approved Workout Accessory To Take Everywhere This SummerWinter

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Resistance bands are a great tool to use to get a workout in anywhere you go.

 

https://www.mindbodygreen.com/articles/resistance-band- exercises-summer-workout-travel

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Pronator Teres Stretch

  • Begin with your elbow bent 90 degrees touching the front of your abdomen with your forearm pointing straight forward. Your palm should be facing up.
  • With your opposite hand, apply a torque to rotate your involved hand outward (thumb moving down.)
  • Gently straighten your elbow to increase tension. Against your own resistance, attempt to rotate your involved hand inward (palm down) for seven seconds.
  • Relax and increase the stretch, locking into each new position.
  • Perform three contract/relax cycles twice per day or as directed.

Having “Arthritis” Does Not Mean You’ll Have Pain

Arthritis

A recent research review found “no correlation” between the intensity of low back pain and the degree of arthritic change. Chiropractic helps address the underlying reason for both the symptoms and degeneration. If you or someone you know is living with pain, call our office today.

Download this infographic showing how structural problems like arthritis may not be the sole cause of your symptoms.

Herlin C et al. Modic changes—Their associations with low back pain and activity limitation: A systematic literature review and meta-analysis. PLoS1 2018 Aug 1;13(8):e0200677.

Golfer’s Elbow

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Most of the muscles that flex your wrist are attached to a bony bump on the inside of your elbow called the “medial epicondyle.” Sometimes, through injury or overuse, the site where these muscles originate can become irritated or inflamed. This condition is called “medial epicondylitis”, or “golfer’s elbow.”

Although the condition is named “golfer’s elbow,” over 90% of those affected are not even athletes, much less golfers. Nonetheless, the condition is more common in certain sports, especially golf, throwing, bowling, football, archery, and weight lifting. Occupations that require heavy gripping or repeated hand movements, like carpentry or typing, can predispose you to this condition. Smokers and people who are obese are more likely to experience this condition.

Medial epicondylitis is the most frequent cause of pain on the “inside” of your elbow but is 3-10 times less likely that its “outside” counterpart- lateral epicondylitis (i.e. “tennis elbow”). Medial epicondylitis is most common between the ages of 40 and 60. The condition strikes the dominant arm in over 3⁄4 of cases. Your symptoms will likely include a dull aching pain over the bump on the inside of your elbow that becomes more intense with use. As the condition progresses, you may notice grip weakness or limitations when shaking hands, grasping objects, and opening jars. Be sure to tell your doctor if you notice numbness or tingling traveling toward your hand.

If left untreated, medial epicondylitis can last indefinitely. Studies show that up to 40% of untreated patients suffer prolonged discomfort, some as long as three years. Fortunately, conservative treatment like the type provided in our office is effective for relieving this condition. Our office may prescribe an elbow “counterforce brace” to help dampen stress to the irritated area. This type of brace should not be used in patients who have numbness or tingling radiating into their fingers. Some patients may benefit from a “wrist splint” that is used at night to allow your tendon to heal in a lengthened position. Using ice or ice massage over your elbow can help limit pain. Your home exercises will play an important role in your recovery.

Initially, you may need to avoid activities that cause an increase in pain, like gripping, lifting, golfing, throwing balls, or swinging a racquet. Be sure to warm up properly and stretch prior to any heavy physical activity. Smokers would benefit from quitting. Overweight patients should consider increasing their aerobic activity to shed excess pounds.

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If you or someone you know suffers from this condition, call our office today. Our doctors are experts at relieving many types of pain including elbow injuries.

Cervical Stenosis

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Spinal stenosis means that the tube surrounding your spinal cord and nerve roots is too small, and your nerves are being compressed. Stenosis can arise in different ways. Sometimes, people are born with a spinal canal that is too small. Other times, the canal may have been narrowed by surgery or conditions like disc bulges. Most commonly, spinal stenosis arises from chronic arthritic changes that narrow the canal. This type of stenosis usually develops slowly over a long period of time, and symptoms show up later in life.

The natural progression of stenosis is generally a slow, steady increase, although some patients’ symptoms remain the same or even improve over time. Symptoms grow in relation to the amount of nerve compression. Initially, most patients notice neck pain, headaches, and possible referral of discomfort into their shoulders and upper back. If the nerves that exit your spine become compressed, you will notice radiating pain, numbness, or tingling traveling into your arm. If the condition grows to the point that your spinal cord is compressed, you may notice loss of the fine motor skills of your hands, which translates to clumsiness, difficulty buttoning shirts, trouble using zippers, and changes in handwriting. Sometimes, pain, numbness, or tingling can radiate into your legs. Be sure to tell your doctor if you: notice leg complaints, have difficulty walking, notice balance problems, or have experienced loss of bowel or bladder control. Likewise, tell us if you notice a fever, unexplained weight loss, flu-like symptoms, or numbness & tingling on your face.

Although there is no non-surgical cure for cervical stenosis, treatments are available that may help ease your symptoms. Traction has been shown to help patients with cervical stenosis. If home traction is needed, our office will provide instructions on how this should be performed. You will be taught some stretching exercises to reduce muscle tightness and free up “trapped” nerves. You may also be given exercises to help build strength, flexibility, coordination, balance, and conditioning. You should avoid activities that increase pain, especially looking too far up or down. You may find relief of your symptoms by using ice, heat, or visiting a massage therapist. In severe cases only, surgery may be required to relieve pressure on the spinal cord and nerve roots.

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