Dale City VA Chiropractors - Doroski Chiropractic Neurology, Woodbridge, VA

Foods that combat inflammation

in Chiropractor by Doroski August 23, 2019 0 comments

I am always telling my patients to ice the SI area to help the joint injury heal. In that instance using ice makes sense. It is easy to see why using it will help the joint heal and function better. But there are other types of inflammation that we can’t see or can’t wrap our minds around. Your Woodbridge, Dale City VA chiropractor has some information for you on foods that help with that type of inflammation

Your immune system attacks anything in your body that it recognizes as foreign—such as an invading microbe, plant pollen, or chemical. The process is called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that inflame

Try to avoid or limit these foods as much as possible:

refined carbohydrates, such as white bread and pastries

French fries and other fried foods

soda and other sugar-sweetened beverages

red meat (burgers, steaks) and processed meat (hot dogs, sausage)

margarine, shortening, and lard

Inflammation-promoting foods

Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Foods that combat inflammation

Include plenty of these anti-inflammatory foods in your diet:

tomatoes

olive oil

green leafy vegetables, such as spinach, kale, and collards

nuts like almonds and walnuts

fatty fish like salmon, mackerel, tuna, and sardines

fruits such as strawberries, blueberries, cherries, and oranges

Anti-inflammation foods

On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Upper back pain

in Chiropractor by Doroski August 9, 2019 0 comments

Upper back pain can be caused by your chest muscle. This may seem crazy but the two muscles work against each other, so if the chest is tight it pulls the upper back muscle apart causing it to spasm. This is that pain you get between your shoulder blade and your spine. You know the one you dig into the door jam while standing. Your Woodbridge, Dale City VA chiropractor wants to help you better understand upper crossed syndrome.

If you’re like the millions of people who use electronic tools such as a cell phone, tablet, laptop or desk computer, you’ve probably spent hours upon hours looking at the screen with your head jutted forward. Other situations that might have you holding your head forward of your shoulders include reading books, significant time behind the steering wheel or watching TV. Whatever the cause, the migration of your head to this forward position can ultimately lead to overactive muscles and a complementing set of underactive muscles. This postural distortion pattern, known as upper crossed syndrome (UCS), can result in imbalances of muscle tone or timing, often leading to poor movement patterns, and in this tech heavy society, increased stress on the head, neck and shoulder joints.

Poor posture at any level may lead to muscle imbalances. This can have a trickle-down effect into the rest of the body, not just in the local areas of the neck and shoulders. An associated sequence of muscle imbalances in the hip region, referred to as lower crossed syndrome, can oftentimes be observed in conjunction with upper crossed syndrome. When looking for long-term success in relieving UCS, identifying and addressing postural issues that could exist elsewhere in the body will also be needed. This total-body approach will relieve tensions through the entire kinetic chain, while also enhancing desired results.

Crossed and Countercrossed

The “crossed” in upper crossed syndrome refers to the crossing pattern of the overactive muscles with the countercrossing of the underactive muscles. When viewed from the side, an X pattern can be drawn for these two sets of muscles. The overactive muscles form a diagonal pattern from the posterior neck with the upper trapezius and levators down and across to the anterior neck and shoulder with the sternocleidomastoid (SCM) and pectoralis major. The other side of the X now depicts the underactive muscles, with the deep cervical flexors down toward the mid/lower trapezius, rhomboids and serratus anterior. As we continually assume the seated, forward head postures driven by electronic devices or poor exercise selection and technique, this X pattern of muscle imbalances will increase.

Identify Imbalances

When working with clients or performing your own workout routine, attaining and maintaining ideal posture is paramount to a safe and effective program. In order to address postural or movement imbalances, the less-than-ideal posture has to be identified and a corrective exercise strategy developed. This corrective program can have two applications. First, it can serve as a stand-alone phase of training that will help the client achieve better postural control and endurance. Second, it can be applied as the movement preparation for a workout. In the first application, the client may be in a post-rehabilitation situation and need a program that incorporates flexibility with local and integrated strengthening. The second application will most likely be for the client looking to move better and improve coordination before applying speed and increased force during their workout session.

The first step to improving any postural distortion pattern is being able to identify the condition. Upper crossed syndrome can be observed from different vantage points with different motions. Some basic assessments that can be implemented to identify distortion patterns are gait observations, overhead squat, pushing and pulling motions, and static posture analysis. With any postural assessment—static, dynamic or transitional—UCS can be observed by watching head position relative to the shoulders, and the arms and shoulder blades relative to the ribs.

By using the landmarks of the ears, shoulders and the glenohumeral (GH) joint, a static posture assessment can identify UCS by observing if the ears are forward of the shoulder. You might even say that this person is slouching.

Observations for the shoulder blade and the upper arm can be seen from the front and side views with the overhead squat, pushing (pushup) and pulling (cable row) motions. The movements to note during an overhead squat assessment for possible signs of UCS include

Arms falling forward or to side during the descent
Head migrating forward
Elevating or elevated shoulder blades
Elbows flexed or challenged in keeping arms straight

Depending on the extent of the distortion, someone may exhibit one or more of the listed movement compensations. Combining the different assessments can also confirm findings. This helps in prioritizing the corrective strategies during program design. Call Doroski Chiropractic to have this problem evaluated and to get some possible home exercises to help it go away.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Kids and knee pain

in Chiropractor by Doroski August 2, 2019 0 comments

As your chiropractor in the Woodbridge, Dale City VA area joint pain is what I do! One complaint I hear from parents is their child has knee pain. Joint pain in kids isn’t a very common thing. So when a child starts complaining of knee pain parents get concerned. This complaint is one of the most common ones and also one of the least significant complaints. Years back it was growing pains but now it goes by its original name. It is worth getting an exam and xray but the diagnosis shouldn’t be overly concerning.

Symptoms

Symptoms of Osgood Schlatters disease typically consist of pain at the tibial tuberosity or bony bit at the top of the shin. The tibial tuberosity may become swollen or inflamed and may even become more prominent than normal. Tenderness and pain is worse during and after exercise but usually improves with rest. The athlete is likely to experience pain when contracting the quadriceps muscles or performing squat type exercises.

Causes

Osgood Schlatter syndrome is primarily an over use injury although certain factors can increase the likelihood of sustaining this condition.

Age – It is more likely to affect boys aged around 13 to 15 years old than girls, although girls certainly can be affected and if they are it is more likely to occur earlier at about aged 10 to 12 years old. it is often put down to growing pains in knees. Obviously this is a general guide and ages can vary. It occurs due to a period of rapid growth, combined with a high level of sporting activity. Osgood Schlatter in adults can occur, especially if it has not been looked after during teenage years but is more unusual.

Activity – As the young athletes bones grow quickly, it can take some time for the muscles and tendons to catch up. These changes result in a pulling force from the patella tendon, on to the tibial tuberosity at the top of the shin. This area then becomes inflamed, painful and swollen. This is frequent in younger people because their bones are still soft and are not yet fully grown. It is seen more often in children involved with running and jumping activities which put a much greater strain on the patella tendon.

Osgood Schlatter Treatment

Treatment for Osgood Schlatters disease consists of reducing pain and inflammation by applying the PRICE principles of protection, rest, ice, compression and elevation along with longer term managing the condition through training modification and educating the athlete or parent until the young athlete grows out of it.

Apply a cold therapy and compression wrap to the knee regularly throughout the day to reduce pain and inflammation and particularly following activity or sport. Ice should be applied at least three times a day for 10 to 15 minutes. If it is particularly painful then ice can be applied for 10 minutes every hour. Ice massage with an ice cube is also a convenient way to apply cold therapy to a specific area such as the patella tendon. Keep the ice moving as applying directly to the skin can cause ice burns.

Rest is the most important element of treatment. Only do as much exercise as it will allow without causing pain. Weight bearing exercise will make Osgood Schlatters disease worse. Keep your sessions few and high quality rather than training every day.

Use a patella knee strap or patella tendon taping technique to help reduce the tension on and support the knee. A patella strap or taping can absorb some of the shock or impact and change the angle the forces are transmitted through the tendon.

A Doctor may prescribe NSAID’s or anti inflammatory medication such as Ibuprofen to help reduce pain and inflammation, although this is not good to rely on long term, or mask how bad the condition actually is. Athletes with asthma should not take Ibuprofen.

Once normal daily activities are pain free then gentle stretching exercises may be beneficial along with massage for the quadriceps muscles and myofascial release techniques to help stretch the muscles can help ensure they are strong enough to cope with the loads placed on them as well as not being too tight.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Iliotibial Band Pain

in Chiropractor by Doroski June 21, 2019 0 comments

This injury is often overlooked and it may not be your main complaint but it can contribute to it. As your Chiropractor in the Woodbridge, Dale City VA area I want to let you know about it. It can be mixed in with a piriformis complaint, sciatic complaint or just regular low back pain. Just fixing the main complaint without addressing this can cause the original complaint to linger or just come back.

Symptoms

Symptoms of ITB syndrome consist of pain on the outside of the knee, more specifically at or around the lateral epicondyle of the femur or bony bit on the outside of the knee.

It comes on at a certain time into a run and gradually gets worse until often the runner has to stop. After a period of rest the pain may go only to return when running starts again. The pain is normally aggravated by running, particularly downhill.

Pain may be felt when bending and straightening the knee which may be made worse by pressing in at the side of the knee over the sore part. There might be tightness in the iliotibial band which runs down the outside of the thigh. A therapist or trainer may use Ober’s test to assess this. Weakness in hip abduction or moving the leg out sideways is another common sign. Tender trigger points in the gluteal muscles or buttocks area may also be present.

Causes

TFL muscleCertain factors may make you more susceptible to developing runners knee or iliotibial band syndrome. A naturally tight or wide IT band may make someone more susceptible to this injury. Weak hip muscles, particularly the gluteus medius are also thought to be a significant factor.

Over pronation or poor foot biomechanics may increase the risk of injury. If the foot rolls in or flattens, the lower leg rotates and so does the knee increasing the chance of friction on the band. Other factors include leg length difference, running on hills or on cambered roads.

Treatment

Below are outlined a number of treatment options for ITB friction syndrome. See rehabilitation for more details on how the various forms of treatment might be included in a full rehabilitation program.

Rest

Rest is important to allow the inflamed tendon to heal. Continuing to run with ITB syndrome will most likely make it worse. Initially complete rest is a good idea but later activities other than running which do not make the pain worse such as swimming or cycling should be done to maintain fitness.

Cryotherapy

Apply cold therapy or ice to reduce pain and inflammation. Ice should be applied for 10 to 15 minutes every hour until initial pain has gone then later 2 or 3 times a day and / or after exercise is a good idea to ensure the pain does not return. Once the inflammation has gone then potential causes must be addressed such as a tight ITB or the pain will most likely return.

Medication

A doctor may prescribe anti-inflammatory medication such as NSAID’s e.g. Ibuprofen. This is useful in the early acute stage to reduce pain and inflammation. Long term it is not likely to be of benefit, particularly if it is just being used to mask in injury and not as part of the treatment. Always check with a doctor before taking medication in case you have contraindications which mean they could cause harm, for example asthmatics should not take Ibuprofen.

Stretching exercises

Stretching exercises for the muscles on the outside of the hip in particular are important. The tensor fascia latae muscle is the muscle at the top of the IT band and if this is tight then it can cause the band to be tight increasing the friction on the side of the knee.

Foam roller exercises

Using a foam roller on the IT band and gluteal muscles can help stretch the iliotibial band and remove any tight knots or lumps in the tendon. therefore friction on the side of the knee.

Strengthening exercises

Improving the strength of the muscles on the outside of the hip which abduct the leg will help prevent the knee turning inwards when running or walking and therefore help reduce the friction on the ITB tendon at the knee. In particular strengthening exercises for the tensor fascia latae muscle and gluteus medius such as heel drops, clam exercise and hip abduction are important.

Sports massage

A professional therapist may perform sports massage to help relax and loosen the tissues and use myofascial release techniques which have been shown to be highly effective. Self massage techniques can also be very helpful in correcting excessive ITB tightness, especially where access to a massage therapist on a regular basis is not possible.

Electrotherapy

Use of electrotherapeutic treatment techniques such as TENS or ultrasound may help reduce pain and inflammation.

Acupunture

Dry-needling techniques or acupuncture may be beneficial also. Acupuncture is performed by inserting needles of various lengths and diameters into specific points over the body and in this case around the knee joint. The needle is usually inserted, rotated and then either removed immediately or left in place for several minutes. It is thought to be beneficial in reduce chronic or long term pain.

Training modification

Errors in training should be identified and corrected. These can include over training or increasing running mileage too quickly. As a general rule a runner should not increase mileage by more than 10% per week. Running across a slope or camber in the road for long periods or poor foot biomechanics should be considered. When training starts again avoid too much downhill running.

A rehabilitation strategy which includes stretches and exercises to strengthen the hip abductors is important. In acute or prolonged cases a corticosteroid injection into the site of irritation may provide pain relief.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Glucosamine

in Chiropractor by Doroski May 31, 2019 0 comments

I am not big on plugging products or selling stuff to my patients. One reason is I am skeptical of most things and the other is even if they work most people don’t completely follow through and they blame the seller or the product… not the fact they didn’t do it right! Oddly enough that is how things work right now. As your Chiropractor in the Woodbridge, Dale City VA area I have to relearn the benefits of glucosamine every 6 months. Like most people I take it daily for about two months, then I take it when I see it on my desk for about a month and finally, I forget about it until my knee starts hurting. Then I go man my knee hurts I wonder why? About a week later I start taking the glucosamine.

Helps Improve Joint Health & Osteoarthritis

Glucosamine is one of the best supplements for supporting joint health and lowering symptoms related to degenerative disorders like osteoarthritis. Aging naturally impacts the strength and durability of our joints, normally causing cartilage loss and joint pain over time. It doesn’t improve symptoms 100 percent of the time, but compared to many other supplements like chondroitin, glucosamine consistently rank as one of the most effective for treating arthritis discomfort.

Glucosamine slows down deterioration of joints when used long-term, plus it offers other benefits that prescription painkillers cannot (such as lowering chronic inflammation and improving digestive health). The results of taking glucosamine differ from person to person, but some long-term users often report pain relief that allows them to avoid surgeries and lower or eliminate medication use.

Osteoarthritis is a disorder characterized by ongoing joint pain caused from years of accumulating pressure and friction places on joints. It’s the most common type of arthritis worldwide, effecting millions of people (especially older adults). Glucosamine is one of the top supplements I recommend as part of a natural treatment approach for managing arthritis with diet and lifestyle changes.

Osteoarthritis is a degenerative disease, so it becomes harder to move over the years as joint friction increases. Studies show that taking about 800 to 1500 milligrams of glucosamine daily can help millions of people suffering from degenerative joint diseases, preventing further damage, especially in commonly effected joints such as those in the knees and hips. It has been shown to help offer relief from joint pain within 4–8 weeks, which might be longer than some prescriptions or over-the-counter pain killers, but it’s also a more natural and well-tolerated approach.

Glucosamine, whether used alone or in combination with other supplements like chondroitin, is not a “cure all” and guaranteed to help everyone, but major studies have found it can help many, especially those impacted most by arthritis. The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), which is considered the most comprehensive trial ever done involving glucosamine, found that the combination of glucosamine and chondroitin sulfate used for 8 weeks resulted in significant relief in the majority of study participants who had high amounts of joint pain. Many experienced improvements regarding their moderate-to-severe knee pains, although not all did (including those with milder pains).

Improves Digestion & Eases Inflammatory Bowel Diseases

Glucosamine is a helpful supplement for improving digestive function and repairing the lining of the GI tract. It’s even been shown to be an effective leaky gut supplement, combating a condition sometimes called “intestinal permeability.” This condition involves undigested food particles and proteins (like gluten, toxins and microbes) passing into the bloodstream through tiny openings in the lining of the GI tract.

Once these particles enter the bloodstream, they often trigger inflammation or initiate or worsen immune responses in the body. These include food sensitivities, arthritis and inflammatory bowel diseases. Glucosamine supplements, or naturally glucosamine-rich bone broth, help repair damaged tissue and lower inflammation related to inflammatory bowel disease (IBD), a set of conditions that are notoriously painful and hard to treat. The supplement may also help repair the lining of the bladder and stomach and intestines.

In 2000, researchers from the University Department of Pediatric Gastroenterology at University College School of Medicine found that glucosamine was an effective, inexpensive and nontoxic supplement used for treating chronic inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis. Children affected by inflammatory bowel disease tend to have lower levels of glucosamine in the body. Interestingly, N-acetyl supplementation (GlcNAc) offered a mode of action distinct from conventional treatments, resulting in lower symptoms in 75 percent of patients.

The researchers found evidence of significant improvements in the majority of patients using glucosamine, even those who were unresponsive to other anti-inflammatory medications and antibiotics. Results showed improved integrity of the GI tract and restoration of healthy epithelial cell structures that helped stop gut permeability.

Can Help Relieve TMJ Symptoms

TMJ (a disorder related to the temporo-manibular joint in the jaw) is common in young to middle-aged adults and characterized by frequent jaw and neck pains, headaches and trouble sleeping. TMJ affects the joint that connects the jaw to the skull and allows for the head to move up and down, or side to side, normally without pain.

As the TMJ joint becomes inflamed and worn down, pain worsens. This makes it harder to talk, eat and function normally. Studies suggest glucosamine helps ease TMJ symptoms and pain in people with arthritis that effects the jaw. The pain relief is on par with taking NSAID pain relievers can (such as ibuprofen or Advil). Taking 500 to 1500 milligrams of glucosamine daily for several months or years may help you sleep better, chew and heal while lowering inflammation in the jaw long-term.

Helps Alleviate Bone Pain

Many people with bone pain, low bone density and a history of fractures can benefit from taking glucosamine, which assists bone healing. This is especially true if they also have joint pains or a form of arthritis. Some evidence suggests that glucosamine helps preserve articular cartilage surrounding bones, decreases pain, increases physical function, and enhances activities in people with bone disorders or those who are at most at risk for bone loss (such as middle-aged and older women).

A 2013 study by the Department of Orthopedics and Traumatology at Haseki Training and Research Hospital in Turkey found that glucosamine helped speed up the time it took rats to heal from bone fractures. Those researchers found that new bone formation and osteoblast lining were significantly higher in glucosamine-treated rats compared to those in control groups. After 4 weeks of taking 230 milligrams of glucosamine sulfate daily, the rats’ connective tissue surrounding bones were more cellular and vascular, and the newly formed bones that were previously fractured were stronger compared to controls.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Proper desk set up

in Chiropractor by Doroski May 17, 2019 0 comments

On your way to work you see some one digging a hole and you think their back must be sore. Than you get to work sit at your desk and an hour in your neck is stiff and your low back aches. Oddly enough the guy digging holes is perfectly fine. Our backs were designed to move not sit. So, if you have to sit follow your Chiropractor in the Woodbridge, Dale City VA areas advice.

The first step in setting up an office chair is to establish the desired height of the individual’s desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines – distilled into a quick checklist – to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

Elbow measure

First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.

Thigh measure

Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.

Calf measure

With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.

Low back support

Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.

Resting eye level

Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.

Armrest

Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Carpal Tunnel Stretch

in Chiropractor by Doroski May 10, 2019 0 comments

To go along with a previous post about carpal tunnel here is a very helpful stretch. Carpal tunnel injuries have become one of the biggest work-related injuries worldwide. It is also one of the most common work-related surgeries performed. Your chiropractor in the Woodbridge, Dale City VA area would like to help you avoid this injury.

The forearm and digit energizer series is a great way to manage that fatigue and pain you are feeling creep into your hands and wrists from excessive typing, gripping, or handstand walking.

This series is challenging and can place your hands into a position that they may not be comfortable being in to start, so exercise restraint on your first time. If you find your hands, wrists, or fingers are tender in any of these stretches, try first to reduce the pressure applied, and then slowly and progressively increase that pressure over time until you gain a full range of motion. We encourage you to challenge yourself with the finger flexing and neuromuscular components shown as well. You will be surprised at how much dexterity you gain from just a few round of this series, and the fatigue you feel when you first begin is expected. However, in time, when your fingers are dancing across your keyboard pain free and you suddenly are able to shuffle a deck of cards like a riverboat gambler, you will understand why we call it the energizer series!

A couple things to remember:

Complete 5-10 good reps of all the exercises shown, and take the time to slow down the movement and get a good amount of time under tension for these small endurance muscles.

Spend more time, 60-90 seconds, in the stretching ranges that are especially difficult or hard to stretch.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Should I use a back support?

in Chiropractor by Doroski March 22, 2019 0 comments

Once someone recovers from their lumbar injury, they always go into prevention mode! Which is understandable since there was nothing fun for them during the injury. The most common thing people say is should I get a brace or support. Years ago, that was the thing but now it isn’t as popular. As your Chiropractor in the Woodbridge, Dale City VA area I want to share this information with you about back braces.

So let me give you some background on back braces and do they really help.

The truth is that wearing an elastic or other support around your waist to help your back may be both good and bad. And whether wearing such a back belt will prevent back problems is controversial. A new study that found workers who routinely wear these support belts while working at Wal-Mart, were just as likely to injure their backs as those who did not.(1) However, some previous studies have shown back belts to prevent injuries, such as the UCLA study conducted with Home Depot workers, which found a 1/3 decrease in back injuries due to wearing back belts.(2)

Let’s look at the scientific evidence about whether back belts might help to support the back, whether there are any risks associated with wearing them, and whether such belts should be recommended or not.

How might back belts help to support the back? They do not hold the back in, as many presume. Back belts function primarily to hold the stomach in, thus increasing intra-abdominal pressure. This has led some to refer to these belts as abdominal belts rather than as back belts. But how does increasing intra-abdominal pressure support the spine? We will briefly review the intra-abdominal balloon theory and a more modern theory.

Intra-Abdominal Balloon Mechanism

It was originally proposed by Bartelink in 1957 that increased intra-abdominal pressure would decrease the compressive load on the spine through the intra-abdominal balloon mechanism.(3) To begin with, you must think of the abdominal cavity and the abdominal organs as a squishy liquid. Then realize that the abdominal cavity becomes a closed chamber when we bear down and hold our breath, which we instinctively do when we lift heavy things. This chamber is closed on the bottom by the anal sphincter and on the top by the diaphragm. When bearing down, the abdominal contents tend to push outwards. But if we contract our deep abdominal muscles—the obliques and the transverse abdominus muscles—or we wear a thick belt, the abdominal contents are forced upwards rather than outwards.(4 p.109) This theoretically provides a decompressive effect on the lumbar spine. Since the crura of the diaphragm is attached to the first 3 lumbar vertebrae, when the diaphragm is pushed upwards, it exerts a traction force on the lower lumbar spine (L4 and L5). It was also theorized that since this balloon mechanism makes the spine more rigid, it would decrease the amount of work required of the erector muscles to prevent us from falling forwards. Kapanji estimated that this abdominal support mechanism acts to reduce compression forces on the L5/S1 disc by 30% and reduces the force required by the erector spinae muscles by 55%. (4, p.198).

But more recent scientific evidence fails to support some of these theoretical assumptions. Such recent studies reveal that an increase in intra-abdominal pressure actually results in an increase (rather than a decrease) in compressive force on the lower spine.(5,6) And there is no decrease in the amount of work required of the lower back muscles.(7) However, by stiffening the trunk, increased intra-abdominal pressure may prevent the tissues in the spine from strain or failure from buckling. Such intra-abdominal pressure may also act to reduce anterior-posterior shear loads.(8) In other words, support for the spine is provided, without reducing compression to any appreciable degree.

Belts may also help to protect the spine by limiting the range of motion that occurs when bending or twisting, though this effect is less than expected.(9,10) However, since when the spine bends more, it is more vulnerable to injury, if these belts reduce extreme bending at all, they may be beneficial.

Are there any risks associated with wearing a back belt?

The main risk associated with wearing a back belt is that during the period of wearing it, the supportive spinal muscles—the deep abdominal and back muscles—that normally support your spine will become weaker. These muscles are less active while your spine is being artificially supported by the belt. Muscles need to be consistently exercised in order to stay strong. If these muscles become weaker, when you stop wearing the belt, you may be more likely to hurt your back. And at least one study seems to suggest this. In this study, there was an increase in the number and severity of back injuries following a period of belt wearing.(11)

Another risk associated with wearing a back belt is that it causes an increase in both blood pressure and heart rate.(12) This may pose a problem for those individuals with existing cardiovascular disease or risk factors, such as hypertension.

A third risk associated with wearing a back belt is that workers may be inclined to lift heavier objects while wearing them. These belts may be giving workers a false sense of security. This could result in an increased risk of injury.

REFERENCES:

Wassell JT, Gardner LI, Landsittel DP, Johnston JJ, Johnston JM. A prospective study of back belts for prevention of back pain and injury. JAMA. 2000; 284(21): 2727-32.

McIntyre DR; Bolte KM; Pope MH. Study provides new evidence of back belts’ effectiveness. Occup Health Saf. 1996; 65(12): 39-41.

Bartelink DL, “The Role of Abdominal Pressure in Relieving Pressure on the Lumbar Intervertebral Discs,” J Bone Joint Surg, (Br) 1957, 39B: 718-725.

Kapanji, IA. The Physiology of the Joints, Vol. III.

McGill SM, Norman RW. Reassessment of the role of intra-abdominal pressure in spinal compression. Ergonomics. 1987; 30: 1565-1588.

Nachemson AL, Anderson GBJ, Schultz AB. Valsalva maneuver biomechanics. Effects on lumbar spine trunk loads of elevated intrabdominal pressures. Spine. 1986; 11: 476-479.

McGill S, Norman RW, Sharatt MT. The effect of an abdominal belt on trunk muscle activity and intra-abdominal pressure during squat lifts. Ergonomics. 1990; 33:147-160.

McGill S. Abdominal belts in industry: A position paper on their assets, liabilities and use. Am Ind. Hyg. Assoc. J. 1993; 54(12): 752-754.

Lantz SA, Schultz AB. Lumbar spine orthosis wearing I. Restriction of gross body motion. Spine. 1986; 11: 834-837.

McGill SM, Sequin JP, Bennett G. Passive stiffness of the lumbar torso in flexion, extension, lateral bend and axial twist: The effect of belt wearing and breath holding. Spine. 1994; 19(19): 2190-2196.

Reddell CR, Congleton JJ, Huchinson RD, Mongomery JF. An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Appl. Ergonomics. 1992; 23: 319-329.

Hunter GR, McGuirk J, Mitrano N, et al. The effects of a weight training belt on blood pressure during exercise. J Appl Sport Sci Res. 1989; 3: 13-18.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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What is Sciatica?

in Chiropractor by Doroski March 15, 2019 0 comments

Sciatica is a term used to describe almost every type of leg pain out there. The problem is it is actually a specific diagnosis. It is essentially the xerox of back/leg pain. As your Chiropractor in the Woodbridge, Dale City VA area I want to help you understand sciatica. Here is the information the ACA uses to define sciatica. Your local chiropractor is a great place to start and if you are in the Woodbridge Virginia area give us a call.

Sciatica describes persistent pain felt along the sciatic nerve, which runs from the lower back, down through the buttock, and into the lower leg. The sciatic nerve is the longest and widest nerve in the body, running from the lower back through the buttocks and down the back of each leg. It controls the muscles of the lower leg and provides sensation to the thighs, legs, and the soles of the feet.

Although sciatica is a relatively common form of low-back and leg pain, the true meaning of the term is often misunderstood. Sciatica is actually a set of symptoms—not a diagnosis for what is irritating the nerve root and causing the pain.

Sciatica occurs most frequently in people between the ages of 30 and 50 years old. Most often, it tends to develop as a result of general wear and tear on the structures of the lower spine, not as a result of injury.

What are the symptoms of sciatica?

The most common symptom associated with sciatica is pain that radiates along the path of the sciatic nerve, from the lower back and down one leg; however, symptoms can vary widely depending on where the sciatic nerve is affected. Some may experience a mild tingling, a dull ache, or even a burning sensation, typically on one side of the body.

Some patients also report:

A pins-and-needles sensation, most often in the toes or foot
Numbness or muscle weakness in the affected leg or foot

Pain from sciatica often begins slowly, gradually intensifying over time. In addition, the pain can worsen after prolonged sitting, sneezing, coughing, bending, or other sudden movements.

How is sciatica diagnosed?

Your doctor of chiropractic will begin by taking a complete patient history. You’ll be asked to describe your pain and to explain when the pain began, and what activities lessen or intensify the pain. Forming a diagnosis will also require a physical and neurological exam, in which the doctor will pay special attention to your spine and legs. You may be asked to perform some basic activities that will test your sensory and muscle strength, as well as your reflexes. For example, you may be asked to lie on an examination table and lift your legs straight in the air, one at a time.

In some cases, your doctor of chiropractic may recommend diagnostic imaging, such as x-ray, MRI, or CT scan. Diagnostic imaging may be used to rule out a more serious condition, such as a tumor or infection, and can be used when patients with severe symptoms fail to respond to six to eight weeks of conservative treatment.

What are my treatment options?

For most people, sciatica responds very well to conservative care, including chiropractic. Keeping in mind that sciatica is a symptom and not a stand-alone medical condition, treatment plans will often vary depending on the underlying cause of the problem.

Chiropractic offers a non-invasive (non-surgical), drug-free treatment option. The goal of chiropractic care is to restore spinal movement, thereby improving function while decreasing pain and inflammation. Depending on the cause of the sciatica, a chiropractic treatment plan may cover several different treatment methods, including but not limited to spinal adjustments, ice/heat therapy, ultrasound, TENS, and rehabilitative exercises.

An Ounce of Prevention Is Worth a Pound of Cure

While it’s not always possible to prevent sciatica, consider these suggestions to help protect your back and improve your spinal health.

Maintain a healthy diet and weight
Exercise regularly
Maintain proper posture
Avoid prolonged inactivity or bed rest
If you smoke, seek help to quit
Use good body mechanics when lifting

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Ankle injuries

in Chiropractor by Doroski March 1, 2019 0 comments

It seems like when it rains it pours. I just finished seeing my fourth patient of the week with and ankle injury. An ankle injury on its own is fairly self-limiting unless you are limping around on it. Than you start to screw up your knee, hip and low back. As your chiropractor in the Woodbridge, Dale City VA area that is when you come see me. So, in a round about way I am a fan of ankle injuries! Just kidding. Here are some things that can help you with yours to prevent you from screwing up your low back.

Ankle Rehabilitation Program1

As described in Human Locomotion, the following is a sample ankle sprain rehabilitation plan.

Phase 1. The patient is unable to bear weight.

A) Compressive wrap with U-shaped felt balance around fibula. Change every 4 hours.
B) Patient actively abducts/adducts toes for 5 seconds, repeat 10 times.
C) Write out alphabet with toes, 5 times per day.
D) Stationary bike, 15 minutes per day.
E) Ankle rock board performed while seated (off weight-bearing), 30 circles, performed clockwise and counterclockwise 2 times per day. Perform on uninjured ankle while standing for 3 minutes. The standing rock board performed on the uninjured ankle has been shown to increase proprioception in the contralateral limb.
F) Mild Grade 3 and 4 mobilization of the joints of the foot and ankle.

Phase 2. Patient can walk with minimal discomfort, and the sprained ankle has 90 percent full range of motion.

A) Mobilize all stiff joints in the lower extremity and pelvis.
B) Thera-Band exercises in all planes, 3 sets of 25 in each direction.
C) Double-leg and then single-leg heel raises on the involved side, 3 sets of 10 reps, performed 2 times per day.
D) Standing closed-eye balance, 30 seconds, 5 times per day.
E) Standing single-leg ankle rock board, performed for 1 minute, 5 times per day.
F) Closed kinetic chain exercises. (The sprained ankle is positioned securely on the ground while the patient pulls a resistance band forward and to the side. The patient then rotates 180° and the exercise is repeated by extending and abducting the uninvolved limb.)

Phase 3. Patient can hop on involved ankle without pain.

A) Run at 80 percent full speed, avoid forefront touch down.
B) Minitrampoline: 3 sets of 30 jumps forward, backward, and side to side. Begin on both legs, progress to single limb.
C) Plyometrics performed on a 50cm and a 25cm box, positioned one meter apart. Jump from one box to the ground and then to the other box, landing as softly as possible. Perform 3 sets of 5 repetitions.

Resource:

Michaud, T. 2011. Human Locomotion: The Conservative Management of Gait-Related Disorders. Newton Biomechanics.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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