Posted by chiropam on Oct 5, 2010 in
Chiropractic 
Now that it is Springtime in the southern hemisphere, it is typical for most people to want to shed the extra weight that they may have put on over the winter months. It has been my experience in dealing with patients on a regular basis, that moderation is key and a plan and specific goals to work toward achieving helps assist in a successful springtime exercise program. The other key to remember is what you eat. Exercise without watching what goes in the mouth, will not bring the health benefits as doing both. Same with only watching what you eat, without exercising. The two go hand in hand.
One big exercise that is commonly chosen is running. I have heard people say that they’ll take that up and get out in the fresh air, and the weight will drop, and it will look after itself.
Wrong! Running to lose weight and/or keep fit can invariably lead to running injuries. I highly recommend educating yourself, doing some ‘homework’ and getting informed on some of the possible injuries associated with running. Then make a wise and informed decision if running is the best option for you.
Many Running Injuries Are Caused By Overuse
When you think about taking up running, or just starting to run, it’s best to learn how to prevent running injuries.
The Most Common Running Injuries
• Knee
• ITB (Iliotibial Band)
• Foot
• Calf
Chondromalacia, or Runner’s Knee is due to wearing of the cartilage under the patella (kneecap) when the patella is tracked incorrectly while running, causing pain in the knee.
Lateral or side knee pain is usually due to Iliotibial Band (ITB) Syndrome. This band runs from the outside of the pelvis, over the hip and knee and inserts just below the knee. The ITB is meant to stabilize the knee while running. If this gets irritated, it can get inflamed and cause pain in the knee or band itself. This leads to ITB Syndrome.
Another contributor to knee pain as well as foot pain, is Plantar Fasciitis. The plantar fascia is the thick fibrous connective tissue on the bottom of the foot. It’s job is to absorb the shock of the running motion. Plantar fasciitis is when this tissue gets inflamed due to wear and tear, resulting in pain. This can be temporary or a long-term problem.
Shin splints are usually caused by stepping up the volume of training too quickly. Achilles tendonitis can cause leg pain and or ankle pain, and may eventually lead to rupture of the tendon itself.
Running May Lead To Back & Pelvis Injuries
Besides the injuries listed above, some runners may suffer from acute back pain, pelvis or hip pain, groin pain, and chronic back pain. Running can also irritate the discs in the lower back, which may lead to things such as Sciatica.
Running Injuries Take Long To Heal
Running injuries may take months, or even longer to heal, easily putting fitness and weight loss programs on the back burner. There are also the injuries that may lead to other problems that cause long term effects that can irritate other areas of the body. I believe that it is wise to learn about the preventative measures so that we can make better choices and better decisions on the type of exercise we undertake.
Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:
Useful Tips For Preventing Running Injuries
1. Strengthen the areas which are vulnerable.
2. Buy and utilize the correct footwear.
3. Use the Correct running posture
4. Warm up before your running workout.
5. Gradually step up your running program.
6. Cool down appropriately to minimize stiffness and soreness.
Check with a health professional such as a chiropractor or sports massage therapist for advice that is unique to your specific needs. Each body is different, so to adopt generic advice is not wise, nor will it assist in prevention or overall achieving of goals.
Preventing injuries involves listening to your body and basic common sense, so make sure that is Number One on your list!
Tags: back pain, benefits, disc, discs, exercise, female chiropractor, groin, Health, Health Benefits, Hillarys chiro, Hillarys Chiropractic, Hillarys Chiropractor, Hillarys Chiropractors, Hip Pain, ITB Syndrome, Northern suburbs chiropractor, Perth Chiropractor, posture, running, running injuries, sciatica, springtime, Wellness
Posted by chiropam on Sep 3, 2009 in
Chiropractic 
GROIN MUSCLES ON LEFT; PELVIS ON RIGHT
Last week in practice, the ‘special of the week’ was groin pain. It can be related to hip pain, but is different nonetheless.
Apart from hip pain which is usually caused by a specific injury or an arthritic hip joint, most pains in the hip, groin or top of the leg are caused by a mechanical overload from a problem elsewhere. This usually stems from the lower back or pelvis, but can be from the knee or even the foot.
Recurring groin strains are very common in sports people, especially footballers. A twisted or misaligned pelvis is often the root cause of the problem, which causes a weakness and an overload of the muscles and tendons in the groin.
Pain in the groin area often makes walking quite difficult and patients have a tendency to seize up if they have been sitting for too long.
If a chronic groin or hip problem is not treated, it usually causes problems in the lower back as the patients start to adapt the way they walk. Different muscles end up compensating for the weakened area.
‘Wear and Tear’ is occasionally found on X-rays. This form of wear and tear is called osteoarthritis. Osteoarthritis is a degenerative process in the joints which cause them to wear, and occurs in most people as we get older. It is rarely the wear and tear that causes the pain, rather it is the stiffness and muscle tightness. The good news is that this usually responds very well to chiropractic treatment! Adjustments to the areas that are involved can be very effective.
Whichever term you use:
The reality is that it is a very common muscle strain injury that currently plagues sports like soccer, basketball, football, hockey, track & field and racquet sports.
The groin, described as the junction between the lower limbs and torso, is vulnerable to a lot of different injuries. Hernias, stress fractures, and avulsion fractures are all common injuries that affect the groin. One of the most common groin injuries is groin pull or groin strain.
What is a Groin Pull?
Depending on the severity, a groin pull can range from a slight stretching, to a complete rupture of the muscles that attach the pubic (pelvis) bone to the thigh (femur) bone.
A groin pull or strain specifically affects the Adductor muscles. These muscles are located on the inside of the thigh, and help to bring the legs together.
What Causes a Groin Pull?
Competitors that participate in sports that require a lot of running or rapid change in direction are most susceptible to groin injuries. Other activities like kicking, jumping and rapid acceleration or deceleration also place a lot of strain on the groin muscles. Another activity that puts a lot of strain on the groin is any movement that results in a sudden pressure being applied – such as a fall, landing awkwardly, twisting, or bending while stress is applied to the groin muscles.
How to Prevent a Groin Pull?
The basis of prevention comes down to two simple factors: a thorough warm-up and physical conditioning; flexibility & strength. Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Secondly, flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement, which can cause strains, sprains, and pulled muscles. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine. Stretching is one of the most under-utilised techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.
Tags: Chiropractic, female chiropractor, groin, groin pain, groin pull, Hillarys chiro, Hillarys Chiropractic, Hillarys Chiropractor, Hip Pain, Northern suburbs chiropractor, Perth Chiropractor, Stress, Wellness
