What to do about your Stress Fracture

Stress Fracture

Continuing on from yesterday’s stress fracture information, today we look at what to do and what to avoid with a stress fracture.

Relative rest is a good way to protect your bone against further damage. Initially, limiting pain-provoking activities is necessary. Then, progressive return to weight-bearing during your activities of daily living, non-painful light cardiovascular exercises and therapeutic exercises will allow better recovery.

In the presence of a stress fracture, it’s important that physical activities, such as training, for example, are performed below the pain threshold.

Follow your practitioner’s advice. It will help you manage the different phases of the recovery process and will increase the likelihood of successful rehabilitation. Your practitioner will assist you during your rehabilitation program in order to regain your normal range of motion, strength and endurance, balance and pre-fracture functional status.

As per the principles of rehabilitation for stress fractures, reducing impacts is one of the main elements of functional recovery. In most cases, temporarily modifying training to focus on non-weight-bearing activities such as biking or swimming can help maintain your training level while allowing optimal bone recovery.

Avoid returning too quickly to running or activities that caused the fracture. A stress fracture can lead to a more important fracture if pain signals are ignored. People that reduce the volume of high-impact activities typically recover faster.

Stress Fractures

A stress fracture is an overuse injury. This type of fracture is defined by a tiny crack in the bone, mainly caused by repetitive forces over time.

This condition affects mainly people that are involved in activities such as walking, running or jumping, where the lower body must absorb the bodyweight. Stress fractures can also develop from the normal use of a bone that’s weakened by a condition such as osteoporosis.

Generally, this injury happens when training intensity and/or volume is increased too quickly with inadequate recovery. Starting a new activity, modifying the training surface and quickly transitioning to a new type of inadequate training shoes are among the risk factors.A stress fracture is most commonly seen in the weight-bearing bones of the lower leg and foot. Metatarsals, which are five long bones between the center of the foot and the toes, are the most affected. Stress fractures are also common in the calcaneus, the talus, the navicular, the tibia and the fibula. The stress fracture generally occurs at the base or center of the bone.

Everyone will react differently after an injury and recovery will depend on the severity. A stress fracture can cause but is not limited to, pain and difficulty in weight-bearing activities and localized swelling.

Your rehabilitation plan, your health status, your fitness level and your nutrition affect recovery time. Generally, you can expect to fully recover from a stress fracture. Typically, this type of fracture heals within four to eight weeks.

Thoracic Outlet Syndrome

Thoracic Outlet Syndrome
Thoracic Outlet Syndrome

Thoracic Outlet Syndrome

Thoracic outlet syndrome is a collection of symptoms of pain and numbness that can extend from the neck area to the hand.

Symptoms often result from the compression of nerve and blood structures in the space between the scalene muscles in the neck, collarbone and first rib.

Thoracic outlet syndrome occurs more often in people who perform repetitive activities above the shoulders such as swimming, racquet sports or simply in manual workers. This syndrome is more common in women than in men.

Nerves and blood vessels in the space between the muscles of the neck, collarbone and first rib are often involved in this condition.

A fracture of the collarbone, altered posture, a supernumerary rib or overdeveloped chest muscles can lead to thoracic outlet syndrome.

Symptoms depend on which vascular or nerve structures are compressed. Thoracic outlet syndrome can produce, but is not limited to, pain in the neck, shoulder, arm or hand. Symptoms may also include numbness in the forearm and some fingers. People may also experience a feeling of weakness on the affected side.

Compression of the blood vessels may cause a decrease in blood flow to the arm, resulting in increased swelling and redness in that arm. Symptoms usually appear or increase when the arms are extended, or held high above the shoulders for a period of time. They are often more acute at night.

Your rehabilitation plan, health profile and fitness level affect the recovery time. In most cases, you can expect a full recovery from thoracic outlet syndrome. Recovery will depend on the severity of the compression.

A few days of rest by reducing activities that cause pain may be necessary. A gradual return to your daily activities, light cardiovascular exercise and mobility and strengthening exercises will allow for better recovery.

Follow your therapist’s advice. This will help you manage the various stages of the healing process and increase the odds of successful rehabilitation. Your therapist will accompany you during your rehabilitation program to help you regain optimal posture, joint range of motion, muscle flexibility, muscle endurance and functional status.

According to the principles of thoracic outlet syndrome, improving posture and reducing muscle tension would be two important elements for functional recovery. A progressive rehabilitation program over a period of a few weeks is quite common.Do not rely solely on a passive treatment approach. Each phase of the rehabilitation process is important. Patients who actively participate in their treatment plan tend to recover more quickly. Remember that pain is not always a good indicator of tissue damage. As soon as you feel better and the pain is well under control, introduce, in collaboration with your therapist, light and progressive exercises based on your tolerance.

Acupuncture and Tennis Elbow

Acupuncture for tennis elbow

#Acupuncture treatment has been shown to help provide significant pain relief for tennis elbow.

Acupuncture treatment can help to reduce inflammation and improve blood flow to injured areas to aid and speed healing of various types of tendonitis. Pain in the outer elbow or forearm pain are signs of tennis elbow.

Dr. Natalie Carriere is now offering Acupuncture treatment at #AberdeenChiropractic. Call 204-586-8424 today for your initial consultation and treatment!

#Pain

#PainRelief

#Health

#Wellness

#Winnipeg

Acupuncture Now Available

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Acupuncture and back pain

Back pain (especially lower back pain) is a common chronic pain issue. Acupuncture is a physical therapy that has become a popular and well-researched method for managing this pain. We are excited to now offer acupuncture at Aberdeen Chiropractic.

Acupuncture Now Available In Winnipeg

Treatment consists of inserting needles at various points on the body and through the skin. Needles are not meant to cause pain, harm, or discomfort; in fact many patients barely feel anything at all when the needles are inserted.

A professional acupuncturist will target specific points for treatment called meridians, with some being of special benefit to painful structures in the back.

There are a few meridians that an acupuncturist may focus on for back pain that are actually not IN the back at all.

Some acupuncture points for lower back pain are:

  • back of the knees points
  • foot points
  • lower back points
  • hand points
  • hip points
  • stomach points

Points for upper back pain (also called thoracic spine or T-Spine pain) are often very different. These can be found on the head, neck, shoulders, and upper back.

By stimulating these points, parts of the nervous system are also stimulated to relieve pain. Acupuncture can also provide pain relief from other similar neuromuscular issues for which there may not be too many pain remedy options.

These include:

Acupuncture and Science

There are a few ways by which acupuncture is thought to work for back pain:

  • Stimulates nervous system. Trigger points stimulated by acupuncture could release chemicals from the spinal cord, muscles, and brain. Some of these are naturally pain-relieving.
  • Releases opioid-like chemicals produced in the body. Along the same lines as the theory above, acupuncture may release pain-relieving chemicals. These naturally occur in the body and have similar properties to opioid pain relievers. (Hydrocodone or morphine are examples.)
  • Releases neurotransmitters. These are hormones that send messages regulating the on/off mechanisms of various nerve endings. Acupuncture may stimulate some that shut off pain.
  • Triggers electromagnetic impulses in the body. These impulses can help speed the body’s way of handling pain, including the release of endorphins.

Regardless of how it works, trials on acupuncture for treating back pain show great results with very little risk of side effects.

Some 2012 researchTrusted Source involved reviewing almost 20,000 people with chronic pain. They were given authentic acupuncture treatments, fake treatments, or no acupuncture at all. Those who received real acupuncture experienced 50 percent improvement in their chronic pain issues. 

Two similar reviews from 2013 showed strong favor for acupuncture as successful therapy. These were specifically for chronic lower back pain.

One these studies expressed promise that acupuncture could be better than most pain medications.

What is CST and how can it help?

What is CST and how can it help?

CranioSacral Technique is now available at Aberdeen Chiropractic!

Dr. Natalie Carriere has come on board offering CST, Karen Specific Technique (KST), Acupuncture, Chiropractic, Dry Needling and rehabilitation at Aberdeen Chiropractic.

What is CranioSacral Technique? What does it treat?

CranioSacral Technique (CST) is a light touch treatment method of relieving pain and dysfunction.

CST releases tension to allow the entire body to relax and self-correct. Using gentle, light touch you are evaluated and treated to reduce pain and physical stress.

Because it is such a gentle technique, it is considered an excellent treatment option for patients of all ages, especially newborn and elderly patients who are concerned with what is seen as traditional Chiropractic treatment.

For more information or to book an appointment with Dr. Carriere please call us at 204-586-8424 or email at info@aberdeenchiropractic.com

CranioSacral Technique Is Here!

CranioSacral Technique is especially good at treating headaches.

CranioSacral Technique is here and now available at Aberdeen Chiropractic!

Dr. Natalie Carriere has come on board offering CST, Karen Specific Technique (KST), Acupuncture, Chiropractic, Dry Needling and rehabilitation at Aberdeen Chiropractic.

What is CranioSacral Technique? What does it treat?

CranioSacral Technique (CST) is a light touch treatment method of relieving pain and dysfunction.

CST releases tension to allow the entire body to relax and self-correct. Using gentle, light touch you are evaluated and treated to reduce pain and physical stress.

Because it is such a gentle technique, not is considered an excellent treatment option for patients of all ages, especially newborn and elderly patients who are concerned with what is seen as traditional Chiropractic treatment.

For more information or to book an appointment with Dr. Carriere please call us at 204-586-8424 or email at info@aberdeenchiropractic.com

Shoulder Impingement Syndrome

Shoulder Impingement Syndrome
Shoulder Impingement Syndrome
Impingement syndrome
Impingement syndrome is an irritation of the structures between the upper portion of your arm and your shoulder blade mainly during overhead arm movements.The rotator cuff is comprised of four muscles that help position the humerus, your upper arm bone, into the shoulder socket during arm movement.The shoulder has great mobility but at the same time is prone to injury during falls or accident, or when there is a lack of motor control (altered biomechanics).Men over 40 performing manual labour are the most affected with this condition. It is also present in young athletes practicing sports involving repeated overhead motion such as swimming, baseball or tennis.

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Structures involved

The tendons of the rotator cuff, ligaments of your shoulder and subacromial bursa are the most commonly affected structures. The subacromial space gets smaller during overhead movements. This can cause, over time, irritation, inflammation and/or a lesion of the rotator cuff tendons.

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Signs & Symptoms that you may experience

Everyone will react differently after an injury and recovery will depend on the severity of it.

Impingement syndrome can cause but is not limited to, pain at the front of the shoulder and localized swelling. Pain or tightness is often felt when you lift your arm overhead or when you lower it from an elevated position. Pain can also be felt around your shoulder blade in your back.

Other early symptoms can include light pain with activities or during rest and in some cases, irradiating pain around your shoulder. In severe cases, you might feel pain at night and a loss of strength or range of motion. Impingement syndrome can lead to rotator cuff tendinitis or shoulder bursitis when left untreated.

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Recovery

Your rehabilitation plan, health, fitness & nutritional status will affect recovery speed. Most of the time, you can expect to recover fully from impingement syndrome. As a rule of thumb, this condition can take up to three months to fully recover.

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▶ WHAT TO DO

Early Stage

Relative rest is a good way to protect your shoulder and prevent further damage, but it’s important to avoid overprotecting your injury. A few days rest where you avoid pain-inducing movement and activities might be necessary. A quick but progressive return to your activities of daily living, light cardiovascular exercise and specific range of motion and strengthening exercises will allow better recovery.

Rehabilitation

Follow your practitioner’s advice. It will help you manage the different phases of the recovery process and will increase the likelihood of successful rehabilitation. Your practitioner will assist you during your rehabilitation program in order to regain your normal range of motion, strength and endurance, optimal motor control and functional status.

As per the principles of rehabilitation for impingement syndrome, movement training through therapeutic exercises is an important part of functional recovery. A progressive exercise program performed over a few weeks period is pretty standard.

▶ WHAT TO AVOID

Don’t rely on passive treatment only. Each phase of the rehabilitation process is important. Patients that are actively involved in their treatment plan tend to recover faster. Keep in mind that pain is not always a good indicator of tissue damage. As soon as you feel better and the pain is well managed in collaboration with your therapist, you should reintroduce light strengthening exercises as tolerated.

Stress and Weight 

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Bottom Line:

A recent research study found over 75% of people experience at least a moderate amount of stress every day! 

Chronic stress is not fun to deal with, but did you know it can also affect your weight? 

When you are stressed your body goes into survival (or “fight or flight”) mode which changes your hormonal balance. You don’t need to be running from a saber tooth tiger to enter fight or flight mode. Even everyday events like traffic and stress at work can cause you to have that physiological response. 

Why it Matters:

Recent research suggests that chronic stress can result in:

  • high blood pressure,
  • changes in your brain,
  • and weight gain.

When you are stressed out, it is more likely that you will over-eat and less likely that you will get enough sleep and exercise. Stress causes your body to release cortisol, a hormone that can produce a build-up of fatty tissue and cause weight gain. Cortisol increases both your appetite and the amount of fat the body stores. By recognizing your stressors, and engaging in a few simple relaxation techniques, you can learn to reduce your body’s natural stress response. 

  • The hormone Cortisol is released in response to stress and increases your blood sugar.
  • Chronic stress can lead to elevated cortisol levels. 
  • An association has been found between increased cortisol levels and obesity.

Next Steps: 

Relaxation techniques such as meditation, yoga, or even simple breathing exercises can help your body counter the stress response. Also, exercise has been shown to decrease stress levels substantially. 

The next time you are feeling stressed out, take a moment to breathe a few deep breaths and try to get some exercise into your schedule that day. Not only will you feel better mentally, but your body will be able to reduce the amount of Cortisol produced which will limit your body’s fat storage and help curb any thoughts of over-eating. Staying fit and trim does start in your head! 

Science Source(s): 

Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years. Obesity 2017