You should be highlighting these three areas if you wish to maximize your runs! Let’s dive in…
Since we are on the theme of running lately, let’s dive into some running topics and tips going into this summer for your runs and races!
Running season is upon us! But as your motivation to go outside and be more active is a good thing - going into a running program, without proper preparation and planning, is not. Running is a dynamic, complex movement, including hundreds of thousands of strides in just one run. Even if you’re not looking to set new PRs (personal records) or be the first to finish your race, and instead just wanting to avoid injury and be able to sustain a full running season, we’ve put together some exercises and drills that will hopefully complement your runs.
We are often asked:
Greetings Wichitans! I am Dr. Reals and wanted to introduce myself as the new doctor at ICT Muscle and Joint Clinic. I am ecstatic to be back home and working with Drs. Keith and Rachel and I thought I would use this opportunity to familiarize those that may not know much about me!
Dry needling involves inserting a thin, filament needle into a pain point, known as a trigger point, to release tension and promote healing. Trigger points are often thought of as knots in a muscle.
Recently I had the opportunity to attended two dry needling courses. I have been dry needling for several years now, however there were many things I took away beyond dry needling myofascial trigger points. Three key points I learned about include: different dry needling techniques, battle acupuncture, and cosmetic dry needling.
There are two, main mechanical (movement-based) pain causes: inflammation and tight soft tissue(s). The medical term for tight soft tissue is ischemia. Soft tissue is everything besides bone (ie hard tissue). The third category, highlighted in our overall overview of pain, is directed to the nerves – specifically the peripheral nerves. These are the nerves outside of your spine.
Pain is not always simple. It is easy to understand if we roll an ankle or break a bone what is causing the pain. However, pain is not always a cause and effect event. Pain can come from many different sources and may be simultaneously with other sources at the same time (as shown below). Individuals with multiple sources of pain are often dragged through the healthcare system with little results or given complicated diagnoses such as Fibromyalgia or Chronic Regional Pain Syndrome.
Navigating through pain can be frustrating. This traffic light handout’s goal is to help you understand WHEN to perform your exercises based on your pain symptoms.
When we have pain or become stressed we can develop a rapid or shallow breathing pattern. This breathing pattern can increase tension in the neck, chest, and shoulders. Overtime, this increased tension can lead to trigger point formations which can produce specific pain patterns.
Nerve pain is typically thought of as radiating pain down the arms or legs with diagnosis such as Sciatica. This pain occurs via the peripheral nerves. Your peripheral nerves connect your brain and spinal cord to the rest of your body. These nerves connect your brain and body to express danger. Anywhere along the path of these nerves a negative stimulus can cause symptoms.
There are three stages of healing following an injury: inflammatory, proliferative, and remodel. Each phase of healing may take different amounts of time depending on the extent of the injury and tissue(s) injured. Recognizing which phase of healing you may be in is important for a speedy recovery. Be sure to ask your chiropractor about which phase of healing you are in during your journey to recovery.
After an injury, or flare-up of an existing issue, the body produces inflammation. Symptoms of inflammation may include: pain, swelling, redness, increased temperature, and loss of movement. When inflammation sets in, it usually is felt as an increase in 3 points on a 10-point scale, which lasts longer than a day. Once inflammation sets in, the body starts to heal. Pain is your body’s response to inflammation. Pain bring awareness to an area of the body to decrease the odds of re-injury during the early phase of healing.
Strain to the body can be both good and bad. Like all things in life it’s a balancing act. Everyone has heard of a strain/sprain, or over-straining yourself. Usually strain is thought of as bad however strain can also be good. But how do we know when strain is good vs bad? To understand good vs bad strain, we need to understand how strain occurs. Strain to the body is caused in three ways: load, speed, duration.
The whole moto of this approach is “too much of a good thing can be bad.” With each example, in Part 1, the person started to experience a decline in feeling better when performing more reps or more amount of time spent in a specific stretch. Let’s explain why.
It’s important to understand too much of a good thing can be bad. I often use the analogy,
Easiest truth, find a McKenzie or Mechanical Therapy & Diagnosis (MDT) healthcare provider. This will save you money, time, and frustration. If a clinic’s website does not list MDT than the doctors on staff do not understand MDT. MDT is one of the most botched techniques out there, much like A.R.T., and the growing rise in popularity with dry needling. In my opinion, McKenzie, is the number one conservative-based approach to treating symptoms commonly associated with disc pain and onto further physical therapeutic care and rehab. Sure there are other things that can help treat disc pain such as decompression and distraction machines, however they do not promote self-care which only increase costs to you and the entire healthcare system as a whole.
The subtitle here should read, “Enter the Gauntlet.” Disc pain is more variable than any other type of “true” musculoskeletal related pain. It almost seems like there is no rhyme or reason in symptoms. Disc related pain can even be the source of pain behind other unresponsive diagnoses such as: carpal tunnel, plantar fasciitis, and IT band syndrome.
This question is becoming more and more controversial for neck and low back pain. For the past few decades, healthcare has largely based its treatment options for disc herniations on image findings (X-ray, MRI, CT Scans). With these advanced tools, one would think positive outcomes with disc herniations would be significantly higher; however, different types of clinicians come to different conclusions when using different diagnostic and clinical tests. (1,2) This creates an approach based on a doctor’s theory of pain rather than a comprehensive, evidence-based approach.
Do you have a question about chiropractic care, fitness or nutrition? We would love to hear from you, and we might even turn your question into our next blog post!
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