Piriformis Syndrome
Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms and causes pain. This muscle can also irritate the nearby sciatic nerve which can cause pain, numbness and tingling along the back of the leg.The piriformis muscle, along with other muscles, functions to assist in rotating the hip and turning the leg outward. It’s located deep to the gluteal musculature. The sciatic nerve travels directly beneath it. In a small percentage of people the nerve actually runs directly through the muscle.
The condition can be aggravated with prolonged sitting and standing. Both joint motion and the soft tissues must be treated for this issue to fully be resolved.
Here are two stretches that are effective at stretching the hip rotators.
Lie on the back with both feet flat on the floor and both knees bent. Rest the ankle of the right leg over the knee of the left leg. Pull the left thigh toward the chest and hold the stretch. Repeat for each side.
Start in a seated position. Place one foot is flat on the floor and cross the opposite ankle over the knee. Next, leading with the chest, slightly lean forward until a hip stretch is felt. Avoid bending the spine.
For more information contact Shaw Chiropractic & Sports Injury Center at (515) 987-6332 or visit our website at www.shawchiroandsport.com.
Should You Use Ice Or Heat?
Using heat or ice as a form of treatment is easy, inexpensive, and can be very effective if done correctly. These forms of therapy, more or less, help control blood flow. Generally speaking, ice is used to constrict blood vessels with a goal of decreasing inflammation, while heat will increase blood flow and ultimately bring more oxygen to tissues. Although there are many specific conditions that may require one versus the other, the timing of when each are applied is important.
After an injury you can’t go wrong with ice. A good example is an ankle sprain. Your body goes into overdrive to start the repair process and your ankle blows up like a balloon. Too much inflammation leads to scar tissue. The same applies to pain that follows activity. The repetitive motion from that activity leads to increased inflammation. This process has to be controlled.
After an injury you can’t go wrong with ice. A good example is an ankle sprain. Your body goes into overdrive to start the repair process and your ankle blows up like a balloon. Too much inflammation leads to scar tissue. The same applies to pain that follows activity. The repetitive motion from that activity leads to increased inflammation. This process has to be controlled.
Heat therapy increases blood flow. It will never be used on an acute injury or any other inflammatory related issue. Unless otherwise prescribed, heat is generally most effective when stiffness is present. Heat will increase temperature and blood flow which will prepare the body for movement. This is similar to when you perform a warm-up before more intense exercise.
A Simple Exercise For Neck and Upper Back Pain
Poor posture of the upper back and neck will often result in pain, joint stiffness, and muscle tightness. The cervical spine and the supporting muscles become labored and stressed with a forward head posture. This is a common presentation when the chin protrudes forward rather than remaining in its proper position over the chest. At the spinal level, this can affect the joint movement which may result in wear and tear. An imbalance of the supporting muscles will most often result. The upper trap muscles are among those that become overactive and tight. In office treatment for neck and upper back pain consists of restoring joint motion and proper muscle function. At home or at work the focus should be taking control of the faulty movement and posture. Here is a good place to start:
Chin Retraction:
Sit or stand tall with your arms to your side
Keep your chin parallel to the floor and eyes straight ahead
Retract or “pull in” your chin closer to your chest
Hold position for 6-8 seconds
Sit or stand tall with your arms to your side
Keep your chin parallel to the floor and eyes straight ahead
Retract or “pull in” your chin closer to your chest
Hold position for 6-8 seconds
You will feel stretching on the back of your neck while the muscles under your chin begin to engage. Repeat this 6-8 times throughout the day.
For more information contact Shaw Chiropractic & Sports Injury Center at (515) 987-6332 or visit our website at www.shawchiroandsport.com.
What Position Do You Sleep In?
For the majority of people the recommendation is to sleep in a position that keeps your spine and hips in a neutral position. In simpler words, keep everything aligned. Positions that pass this test are sleeping on either side with a pillow or roll between your legs or sleep on your back. For some, sleeping on your back may require a pillow or roll under the knees depending on how much mobility is lacking in the front part of the hips.
With all that being said, others may receive a different recommendation if they are dealing with specific conditions or have other deficiencies. For example, certain conditions of the shoulder or hip may not warrant side sleeping. Or in rare cases, a patient with a lumbar disc issue may benefit from sleeping on his or her stomach. Be aware that if you are waking up with increased pain, your sleep position may have to be modified.
Shaw Chiropractic & Sports Injury Center serves Des
Moines, Clive, Waukee, and surrounding communities. For more information call (515) 987-6332 or
visit shawchiroandsport.com
What You Need to Know About Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is one of the most common causes of median nerve entrapment. The tunnel itself lies between the transverse carpal ligament and the bones of the wrist. Along with several tendons, the median nerve must travel through this tunnel. When this space becomes compromised and the nerve is affected it is known as CTS.The thumb, index, and middle finger on the palm side can become symptomatic. Symptoms could include numbness,
tingling, pain, and weakness. Early signs may include a feeling of having to shake the hand to “wake it up”. The nerve can become permanently damaged if left untreated.
The most common cause of CTS is overuse of the hands and wrist. This can include things like computer work, sewing, and playing a musical instrument. Other risk factors can include age, obesity, pregnancy, and diabetes.
Although we are discussing the carpal tunnel, the median nerve can also be compromised at other locations. When treating a patient with median nerve symptoms, we also have to consider the neck, shoulder, elbow, forearm, and thumb, along with the carpal tunnel, as possible entrapment sites.
The most common treatment for median nerve entrapment used in the office is manual therapy which includes soft tissue and nerve release, and in some cases joint mobilization. Other considerations may include naturally reducing inflammation, splinting, and ergonomics.
Shaw Chiropractic & Sports Injury Center serves Des
Moines, Clive, Waukee, and surrounding communities. For more information call (515) 987-6332 or
visit shawchiroandsport.com.
Understanding Soft Tissue Injuries
Soft tissues are muscles, tendons, ligaments, nerves, and fascia. They can become injured for different reasons including an acute episode as well as a repetitive or cumulative trauma. Whether the tissues are recovering from an acute injury or under constant demand from repetition they respond in similar ways, they lay down scar tissue. This is our body’s way of repairing and healing itself.
Unfortunately this scarring changes the normal function of the tissue along with its surrounding tissues. It can cause them to become shorter and weaker. This scarring can also lead to tendon dysfunction which may lead to tendonitis, and can also cause nerve entrapment.
Active Release Technique (ART®) is designed to identify and address scar tissue adhesions that are interfering with the normal strength and flexibility of the body, not simply stretch out the muscles. As an ART® practitioner I assess the texture and tension of the tissue to determine if the tissue is healthy or contains scar tissue that needs further treatment. When scar tissue adhesions are felt the amount and direction of tension can be modified to treat the problematic area. ART® treatment is performed on most patients as soft tissue dysfunction is usually present.
Shaw Chiropractic & Sports Injury Center serves Des
Moines, Clive, Waukee, and surrounding communities. For more information call (515) 987-6332 or
visit shawchiroandsport.com
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