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Gibsons Chiropractic Blog

June 1, 2010

June is Bike Safety Month

By Dr. Stacey

Cycle Safely!

With June being Bike Safety Month, I thought I would offer a few tips on how to prevent some of the most common cycling injuries…

Start with Good Cycling Posture

Good cycling posture is very different from good posture while sitting or standing. A posture that is comfortable for sitting still will not necessarily be comfortable while actually riding a bicycle. Correct cycling posture must facilitate the pedaling action, and also must enable the rider to cope with the jolts that result from road irregularities.

Many inexperienced cyclists adopt a posture that allows their upper bodies to be supported entirely by their skeleton. This has the advantage that it requires no muscular effort, but can lead to discomfort or injury when road shocks are transmitted through the rigid bones. This discomfort may affect the back, hands, wrists, shoulders or neck.

Posture faults are primarily found in three places:

The back should be arched, like a bridge, not drooping forward between the hips and the shoulders. If the back is properly arched, spinous processes (SP’s) – the bumps you feel down your back – will cause it to flex slightly in the direction of a bit more arch; this is harmless. If you ride swaybacked, the SP’s will cause the back to bow even farther in the forward direction, which can lead to severe lumbar pain, or even serious injury.

Some back-pain sufferers modify their bicycles with extra-high handlebars so that they can sit bolt upright, with their spines straight. This is actually counterproductive in most cases, because a straight spine has no way to “give” when the bike hits rough road. Road irregularities will jam the vertebrae together, often aggravating existing back problems. The bolt-upright posture is comfortable if you’re sitting stationary on the bike, but is not suitable for riding much faster than a brisk walk. Riders who require such a position should use some form of suspension, a sprung saddle at the very least.

The elbows should be slightly bent, not straight and locked. This allows the arm muscles to act as shock absorbers.

The shoulders should be pushed forward so that the muscles in the front of the chest help carry the weight of the upper body. Many cyclists make the error of letting their upper spine dangle forward, held up by the collarbones. Rolling the shoulders forward counteracts the bending of the arms, resulting in the same general angle of the upper body as a relaxed, bone-supported posture provides, but with the resiliency of muscles providing shock absorption.

If you’ve been letting your bones do all the work, you’ll find that the muscle-supported posture is tiring at first. The harder you pedal, the more of your upper-body weight will be supported by the reaction forces to the pedaling. If you’re not used to riding this way, you’ll find that you can only sustain the muscle-supported posture for a few miles. When you tire, you’ll revert to a bone-supported posture, and problems will ensue. The answer to this is to start with rather short distances and only gradually work up to longer ones. It is true that anybody in normal health can ride a bicycle for 10 miles, but someone who is not accustomed to riding with good posture will find such a ride uncomfortable. It is better to start out with 2- or 3-mile rides and gradually increase the distance. Your ability to adopt a good posture on a given bicycle will depend on correct fitting/adjustment of the bicycle.

Occasionally, neck trouble is due to poor adjustment of a helmet, specifically, a helmet which is too far forward on the head. If the helmet is too low in front, the rider is forced to tilt the head upward to keep the helmet from blocking the view forward (poorly fitting eyeglasses that slip down your nose will also cause this problem). Sharp backward bends in the neck can cause severe problems, so make sure that your helmet is properly fitted for your riding style. Riders with a more aggressive riding position need to wear their helmets farther back than those who sit more upright.

Some Common Cycling Injuries

Wrist pain is often caused by poor upper body posture. It can also be caused by having the saddle angle too low in front: This tends to make you slide forward as you ride, and you wind up using your hands to push yourself back into position.

If the skin of your hands gets sore, cycling gloves can help a great deal. If you ride bare handed, sweat may make your hands slippery, and this can lead you to grip the bars too tightly.

Numbness of the fingers is a potentially dangerous symptom, often related to carpal tunnel syndrome. Like your bottom, the heel of your hand has two bumps, with a sort of valley between. There are important nerves that run through this valley, and it is important to avoid excessive pressure here.One common cause of excess pressure on this “valley” is riding on the top corners of drop bars in such a way that the bar presses here. If you use thick foam handlebar grips, and/or gloves with too much foam/gel padding, the “bumps” that are best able to carry weight will press through the foam, but the foam in the middle will press back at the valley. Thus, as with saddles, too much foam/gel can worsen the problem it was intended to correct!

Numbness of the hands can also be related to poor wrist positioning. Generally, the wrist should be held so that the hand is pretty much in line with the forearm. If your hand is bent upward from the forearm, the nerves can get pinched, causing numbness.

Cyclists who do longer rides in hot weather are at risk for painful chafing on the inner thighs. This is usually the result of an inappropriate saddle. A saddle that is too wide will chafe, and saddles with excessive foam/gel are also likely to cause this sort of problem. The best saddles for preventing chafing are traditional leather saddles. Wearing proper cycling shorts will help, but beware shorts with excessive padding, which can make it worse. Many cyclists find relief by generous application of cornstarch before longer rides.

Cycling, done properly, is much less stressful to the knees than many other aerobic activities, since there’s no impact involved. Nevertheless, knee injuries do occur, usually as a result of poor technique or position. A principal cause of knee problems is over-stress as the result of using too high a gear.

Another common cause of knee problems is incorrect saddle adjustment, particularly if the saddle is too low.

Some knee problems result from incorrect placement of shoe cleats. Everybody has a natural angle that each of their feet prefers to be at; when you walk or ride with plain pedals, your foot assumes this angle, and everything is fine. If you use cleated shoes and matching pedals, it is important that the cleat is adjusted so as to permit your foot to be at its natural angle. If your cleats are misadjusted, the resulting twist on your lower leg will affect the alignment of the knee joint, and cause serious problems. This is less of an issue if you ride pedals with “float” (limited rotational freedom) in the cleat attachment. Most of the newer clipless pedals offer at least some float.

Also, the longer your cranks are, the farther your knees will have to flex on each stroke. Different riders will have different amounts of flexibility in this regard, but riding with longer cranks than you are used to may definitely cause knee problems.

If you have pain in the Achilles tendons, it usually indicates a problem in pedaling technique. Achilles tendon problems often result from “ankling” (having your cleats set too far forward or otherwise pedaling with the toes) during the pedal stroke. This is occasionally related to having the saddle set too high, forcing the cyclist to point the toes excessively to reach the bottom of the pedal swing.

Ankle pain while cycling may also result from being flat-footed, in which case orthotic shoe inserts are a good remedy. Another possible cause of ankle pain is a bent pedal or crank, causing the foot to wobble back and forth as the pedals turn.

Foot discomfort is often the result of inappropriate footwear, specifically shoes with soft soles that concentrate the pedal pressure on isolated parts of the foot. It can also be related to riding in a gear that’s too high, which results in more pressure of the foot against the pedal.

Some cyclists are hypersensitive to having their feet overheat while riding. An excellent solution to this is to wear cycling sandals. Cycling sandals are a fairly new development, and most people’s initial reaction to them is “what a goofy idea.” In practice, however, they are very comfortable in warm weather. For longer rides with sandals, you should wear socks to protect against chafing.

Chiropractic Care Can Help…

If you follow these simple tips, you can enjoy safe, pain-free cycling. If you do experience pain and stress, Doctors of Chiropractic are trained and licensed to diagnose and treat problems of the spine and nervous system.

For more tips and/or information on preventing and treating cycling injuries, contact Dr. Stacey Rosenberg at Gibsons Chiropractic (604) 886-7080 or your local family chiropractor.

Filed under: Exercise,Neck Pain,Pain,Posture,Spine,Sports,back pain — Tags: , , , ,

May 28, 2010

To Your Health Newsletter 05-27-2010

By Dr. Stacey

Brought to You by Gibsons Chiropractic

Avoiding High-Risk Moments for Your Low Back

When it comes to your lower back and injury risk, there are two critical times when you need to be especially careful. One is first thing in the morning. Your back is actually swollen at that time. You are substantially taller, and the discs have extra fluid in them. A careless forward bend or twist first thing in the morning can do substantial damage to your discs or other back structures. It doesn’t seem fair that such a simple thing, bending and twisting, something you have done thousands of times before, can suddenly cause big problems.

The other critical time is after you have been sitting. Long car drives or airplane trips are especially challenging. In this case, the culprit is something called “creep.” This means that your ligaments and tendons lengthen into the position that you have been in. Think of sitting as a bent-forward position, as your legs are forward. The ligaments and tendons do not provide protection properly when they have been lengthened by creep. When you first get up from sitting, you are at risk. The longer you have been sitting, the higher the risk. If you sit more upright, with good lumbar support, you will have somewhat less risk.

Common Events That Can Cause Back Pain

Scenario #1: You didn’t sleep well last night, perhaps from sleeping in an unfamiliar bed after travel, after sitting too long. You get up, feel stiff, but ignore it. You sit down in a soft chair to enjoy your morning hot drink. You get up and get a sudden sharp stab in the back.
Scenario #2: You get up from sleeping, and sit at your laptop, and get entranced by a video or article. You end up sitting far longer than you planned. You get up, and can’t completely straighten up.
Scenario #3: You get up from sleeping, drink your morning coffee, which wakes up your gut, and you go to bathroom to empty your bowel. You are a bit constipated, and have to strain. When you get up from the toilet, your back spasms.
  Overnight sleeping, even a good sleep on your favorite bed, leaves your back somewhat swollen. Swollen may be an exaggeration, but the reality is that there is extra fluid in all of your joints.

Two Ways to Minimize Injury/Pain Risk

1. Don’t bend over immediately after sitting. Sitting, even in good posture, puts you at risk. The longer you sit and the worse the seat, the more at risk you are. Airlines are very risky; it’s hard to get up and move around because of the tight quarters, and the minute the plane stops, you bend over and get stuff from under the seat, or reach up, and twist and lift to get your bag from the overhead compartment. After a long sit, give yourself at least a few seconds of backward bending and/or moving around to reset your spine. Then you can carefully, using your hips rather than your back, bend over to pick up something.
2. When you sit, don’t slump. Slumping reinforces the risks, makes it more likely for something bad to happen to your discs or joints or muscles. So, sit up straight, and keep your back in neutral. Neutral means that you keep a bit of a lordosis in your lower back, keep the lumbar spine from slumping forward, stay more upright. This simple action can make a huge difference. Like any habit, this will require you to “Just Do It” for a few weeks.

Talk to your doctor about these and other high-risk moments for your lower back and what you can do to relieve low back pain or avoid the pain altogether.

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Exercises to Ensure You’re Swimsuit Ready

The dreaded swimsuit season is upon us. It’s time to see just how much our bodies have changed over the course of a long winter, which can be an eye-opening experience. The fitness industry knows how traumatic this can be for you; that’s why every year there are countless new books, diets, videos, and magazines dispensing advice on how to get in shape for summer. Unfortunately, most of these “great” ideas involve quick-fix starvation diets and equipment-intensive workouts that are often difficult to follow. Inevitably, the weight comes back (with a few extra pounds added) because these quick-fix programs lower your metabolic set point, making your body more prone to storing body fat. And that’s the last thing you want to do!

So, what’s the answer? Well, it’s really quite simple and boils down to one simple word: MOVEMENT! Here are some of the best exercises to ensure you’re swimsuit ready this summer – and every month thereafter. It’s a sample program that’s quick, easy and positively invigorating

3-5 minutes of brisk walking
30 seconds of bear walks, 20 seconds of push-ups (repeat)
30 seconds of spiderman walks, 20 seconds of squats (repeat)
30 seconds of crab walks, 20 seconds of crunches (repeat) 30 seconds of duck walks, 20 seconds of push-ups (repeat)
3-5 minutes of slow walking

Push-Ups: Perform a standard push-up. If too difficult to perform, put your knees on the ground or change your angle by leaning against a wall.

Abdominal Crunches: Lie on your back and raise your legs off the ground. Grasp hands behind the head to cradle the neck, but do not pull the neck. Curl up, bringing the knees toward the chest and contracting your stomach.

Squats: Stand shoulder-width apart with arms extended in front of the body. Bend your knees, going parallel to the ground like you are sitting in a chair. Hold position for one second and return to starting position, being careful not to lock out your knees.

“Animal Movements”: Each animal walk below works different muscles and helps with balance, circulation, cardiovascular health, flexibility, and body toning. Make sure you breathe normally during this and all animal walks.

Spiderman walks: These are great for the hips, legs, back and arms. Start in a crouch position with your feet and your hands on the ground. Bring your right hand forward. Lift up your right leg and bring it up to meet your right hand. Make sure you keep your buttocks down; don’t lift them up too much. Now bring your left hand forward. Lift up your left leg and bring it up to meet your right hand. Repeat sequence.

Crab walks. These will work your arms, back, and lower body. Begin by sitting on the ground. Put your arms on the ground behind you and lift up your hips. Walk forward on your hands and heels, trying to keep your hips as high as possible. Repeat.

Duck walks. These will work your lower body like you have never felt. Get into a squatting position with your hands at your sides. Step forward with your left foot, then with your right foot. Keep walking like this until you can’t go any farther. Breathe naturally.

Bear walks. Bear walks will work your arms, back, chest and lower body. These will also get you out of breath really quickly! Find a large area to do this exercise. Put all your weight on your hands and feet. Bring your right hand and left foot forward. Then your left hand and right foot. Keep going.

This is a fun, effective workout that will enhance your physique and get you swimsuit ready. With additional movement comes greater flexibility, a leaner physique and more muscle tone. Summer shape-up can finally be an enjoyable time for physical fitness. (Note: It is highly recommended that you get full medical clearance for intense physical activity from your doctor prior to beginning any exercise program.) Move smarter. Move better. Look better. Sounds like the perfect combination. See you at the beach.

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The ABCs of BPA – What You Should Know

Bisphenol A, otherwise known as BPA, is a chemical that has been linked to the development of cardiovascular disease and diabetes. For example, a recent study, results of which were published in the Journal of the American Medical Association, found that higher urinary BPA concentrations were associated with elevated rates of both conditions.

That’s important to know because it’s been estimated that up to 90 percent of U.S. adults have some level of BPA in their body (as seen from urine samples), which makes sense (unfortunately) if you consider that BPA has been used since the 1960s in many hard plastic bottles and to line food and beverage containers.

According to the National Institute of Environmental Health Sciences, there are certain precautions that can be taken to protect adults, children and infants from the potential hazards of BPA, including the following:

Don’t microwave polycarbonate plastic food containers. Polycarbonate is strong and durable, but over time it may break down from overuse at high temperatures.
Polycarbonate containers that contain bisphenol A usually have a #7 on the bottom of the container.
Reduce your use of canned foods.
Whenever possible, opt for glass, porcelain or stainless-steel containers, particularly for hot food or liquids.
Always use baby bottles that are BPA free.

For more information about BPA, visit www.niehs.nih.gov/news/media and click on “Since You Asked – Bisphenol A” on the left-hand toolbar. Your doctor can also provide information on the dangers of BPA and suggest safer alternatives.

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To Your Health is brought to you by:

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Filed under: Chemicals,Exercise,Fitness,Pain,back pain — Tags: , , , , , ,

May 8, 2010

Sacroiliac Joint May Play a Much Greater Role in Low Back Pain

By Dr. Stacey

The article was written by the combined efforts of the ChiroACCESS editorial staff.

From: ChiroACCESS ; Published on April 29, 2010

It is well documented that low back pain is the most common presenting complaint in a chiropractic office.  A growing body of evidence has elevated the importance of the sacroiliac joint in low back pain and suggested a reduction in the role of the lumbar spine as likely the most common cause.  This April 2010 study was supported by the Arthritis Society and conducted at Canadian Memorial Chiropractic College.  Radiographs of 315 patients ages 18-60 with chronic low back pain greater than 3 months duration were included in the study.  Two radiologists read the films and categorized the SI joint as normal, degenerative or inflammatory.  The authors found that “a significantly large proportion of the cohort (23.8%) had degenerative changes in the SI joint.  Degenerative change in the SI joint has received little attention in prior investigations and is clinically under-recognized…it appears unrelated to concurrent OA in the lumbar spine.”

A clinical review was created for ChiroACCESS that provides great detail related to the prevention, diagnosis and management of SI joint conditions.  That review can be found here http://www.chiroaccess.com/Conditions/Biomechanical-Sacroiliac-Joint-Pain.aspx.

Inflammatory and degenerative sacroiliac joint disease in a primary back pain cohort.

Arthritis Care Res (Hoboken). 2010 Apr;62(4):447-54.

O’Shea FD, Boyle E, Salonen DC, Ammendolia C, Peterson C, Hsu W, Inman RD.
Toronto Western Hospital, Toronto, Ontario, Canada.

OBJECTIVE: The prevalence of sacroiliac (SI) joint abnormalities in a primary low back pain population remains unresolved. The aims of our study were to define the prevalence of SI joint disease in this cohort, and to identify clinical features that might accurately predict radiographic changes in the SI joint and spine.

METHODS: Lumbar spine and anteroposterior pelvis radiographs taken over a 3-year period for the evaluation of back pain at a major chiropractic college were scored for the presence of inflammatory or degenerative features. Data were subsequently extracted by means of a predetermined template from the clinical notes. The outcomes were correlated using Spearman’s correlation coefficients.

RESULTS: We identified 315 patients (173 men, 142 women), ages 18-60 years. Of these, 100 patients (31.7%) demonstrated SI joint abnormalities: 75 (23.8%) degenerative, 25 (7.9%) inflammatory. Sex was strongly associated with type of SI joint pathology; degenerative disease was predominantly found in women (68%), whereas inflammatory disease was predominantly found in men (63%). In women there was no correlation between degenerative SI joint abnormalities and degenerative changes in the lumbar spine. Of the clinical descriptors evaluated, none were associated with the radiographic findings with the exception of buttock pain, which was associated with inflammatory sacroiliitis. Neither being overweight nor pregnancy history was associated with degenerative changes in the SI joint.

CONCLUSION: In a primary back pain cohort, degenerative SI joint disease may be an under-recognized clinical entity. It is strongly influenced by sex but is unrelated to degenerative changes in the lumbar spine. Currently proposed clinical discriminators performed poorly in correlating with radiographic changes in the SI joint.

* * *

Dr. Stacey: This study proves what I’ve been finding clinically and saying for years – the SI joint is just as, if not more important than the lumbar spine in cases of lower back pain and sciatica! Hence why I utilize the technique that I do!

Filed under: Chiropractic,Chiropractic Research,Degeneration,Pain,back pain — Tags: , , , ,

April 20, 2010

Chiropractic Whiteboard Thought of the Week 04-19-2010

By Dr. Stacey

When we correct the cause of the problem, you become more relaxed as your spine comes into alignment and you become more flexible.

Sarah A. says: “I am not living my life in blinding pain. Now I can focus on health improvement and becoming fit. I have less pain, more energy, better movement and greater flexibility.”

Filed under: Adjustments,Chiropractic,Exercise,Fitness,Health,Pain,Wellness,Whiteboard Thoughts — Tags: , , , , ,

March 18, 2010

To Your Health Newsletter 03-17-2010

By Dr. Stacey

Brought to you by Gibsons Chiropractic

Get Rid of Neck Pain

In general, there is no one cause of neck pain that applies to every patient. If you have chronic neck pain, you may have received a diagnosis of disc herniation, whiplash, strain, sprain or something else. Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities.

There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day. The technical names of these muscles are the longus capitus and longus colli, more commonly known as the deep neck flexors. They are the muscles that attach to the front of your spine. Because they’re located deep in the front of the neck, we often ignore them.

In people with chronic neck pain, these muscles are often fatigued a lot quicker than in people without neck pain. That means other muscles pick up the slack and begin working harder. The muscles that begin working harder are the ones we generally end up stretching. Have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don’t address the other muscles, the ones that get fatigued and gradually stop working, then your stretching program will not work as well. All these muscles need to be in “balance.”

The best way to see if your deep neck flexors fatigue is to try and lift your head off the ground when you are lying down. The technique is simple: Simply tuck your chin in to your chest and lift your head off the ground, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, your deep flexors are fatigued and need to be addressed. For most people with chronic neck pain, this can be a difficult exercise. That’s why you can begin your exercise program by doing simple chin tucks while sitting or standing.

Simply tucking your chin in and holding it until you fatigue will help reactivate these muscles. You can start with 12 repetitions of this exercise, working your way up to three sets of 12 repetitions each. Ensure you take adequate rest (several minutes) in between each set.

Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. The goal is to be able to do it 12 times, holding each one until you fatigue. The next goal is to work your way up to three sets of 12 repetitions, with rest in between each set. Then work your way to three sets of 15 repetitions and then three sets of 20 repetitions. Remember, this is a marathon, not a race. The goal is to increase the endurance of your muscles rather than their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses! That’s why building up endurance should be your first priority.

Neck pain is an all-too-common condition that can prove debilitating if left untreated; fortunately, your chiropractor is the perfect health care professional to help you get rid of the pain.

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The Power of Protein

The word protein is of Greek origin, from the word proteios, which means “of prime importance,” and when it comes to the human diet, protein’s importance cannot be understated. Examples of proteins in our bodies that make life possible are hormones, enzymes, muscles, tendons, cartilage and other types of structural tissues and transport molecules. Proteins are constructed as long chains of amino acids, of which there are eight that must be provided by the food we eat. They are called “essential” because our bodies cannot make them. If our food lacks enough of even one of these eight essential amino acids, then the body will have a harder time making new proteins.

Why does the body need new proteins? Because our body’s protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.

Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as “high quality.” Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as “lower quality” because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).

It would be great if the highest quality protein equaled the greatest health, but it doesn’t, and that’s why the term quality is misleading. In fact, compelling research shows that “low-quality” plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.

When it comes to protein, don’t fool yourself, “fuel” yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don’t overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You’ll look better, feel better and improve your quality of life, all at the same time. Talk to your doctor for more information.

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Backpack Safety Tips

Do you know what’s in your child’s backpack, how much it weighs, or how that weight is affecting their neck, shoulders, back and spine? You need to know, because studies suggest far too many children are carrying far too heavy loads to and from school, and with serious consequences.

For example, a 2003 study in Spine found a significant relationship between the incidence of lower back pain among schoolchildren (ages 12-18) and both the weight of their backpacks and the amount of time the backpacks were used. Some backpacks were inordinately heavy; 18.9 percent of the students surveyed carried backpacks that weighed more than 20 percent of the student’s body weight when full.

In another study, published in the same journal a year earlier, four of five children said their backpacks were heavy, and two-thirds said they felt fatigue when carrying theirs. The study also showed that lifetime prevalence of low back pain was related to the amount of time children carried backpacks on their shoulders.

Not very good news, is it? So, what can you do as a parent to help your children in this regard? Here are a few simple suggestions courtesy of National University of Health Sciences in Lombard, Ill.:

Make sure your child’s backpack weighs no more than 10 percent of their body weight.
Also ensure that it doesn’t hang more than 4 inches below their waistline.
Urge your child to wear both shoulder straps. The straps should be adjustable so the backpack can be easily fitted to your child’s body.

Improper backpack use is an important but often-overlooked cause of back pain. Your chiropractor can evaluate your child’s backpack and provide additional suggestions on how to ensure your child goes to and from school every day without putting their spine at risk of injury.

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Filed under: Backpacks,Chiropractic,Exercise,Neck Pain,Nutrition,Pain,Posture,children — Tags: , , , , , , ,

January 15, 2010

Just Try Walking!

By Dr. Stacey

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape! Whether enjoying the wonder of nature, the company of a friend or your baby, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too!

Benefits

You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has debilitating influence on people’s health as they age. Exercise is imperative or as the old saying goes: “if you don’t use it, you lose it!” Walking accomplishes all of the following and more:

  • Improves cardiovascular endurance
  • Tones muscles of the lower body
  • Burns calories:  about 80 if walking 2 miles per hour, and about 107 if walking 4 1/2 miles per hour
  • Reduces risk of heart disease

Shoes

The first item of business when beginning your walking program is to select the right pair of shoes. I recommend the following tips: Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Avoid high-top shoes that often cover the entire ankle, limiting your foot’s ability to move freely and naturally. Opt instead for shoes that offer your ankle a fuller range of motion. Select shoes with plenty of cushioning in the soles to absorb the impact of your walking. If you suffer from excessive pronation, fallen arches or other biomechanical problems with your feet, consider getting custom-made orthotic supports.

Getting Started

Walking just 12 minutes every other day can offer important health benefits. Walking 20 minutes every other day is even better. In order to increase your longevity, try to eventually work up to 30 minutes, five days per week. The following tips should help you get started safely and smoothly:

  • Move your arms freely, in coordination with the opposite leg.
  • Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
  • Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen. If you do carry weights while walking, be sure that they are light enough that they do not interfere with the “rhythm” of your arms and legs; in order to counterbalance the body, when your right arm moves forward, the left leg should be moving forward, etc.
  • Expect a little soreness in the thighs and calves for the first week or two. If you experience more than minor soreness, check with your Doctor of Chiropractic.
  • Walk briskly, with “purpose.” Simply “sauntering,” while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Keep in mind that, if you have not previously been physically active, you should consult your doctor before beginning a new exercise program. Begin slowly with a walk of perhaps half of a mile at a pace that does not cause discomfort. Continue this for about two weeks, then start to increase the pace and length of time walking. Eventually – depending on your age – you can build your “target” heart rate/pulse to either 120 beats per minute or, if younger, as many as 140 beats per minute. For the average adult, a heart rate of 120 beats per minute would require walking at about 2 miles per hour, while a heart rate of 140 beats per minute would require a pace of 4 ½ miles per hour.

Surfaces

Some walking surfaces are better than others on your musculoskeletal system. Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.

Grass is another good surface, but watch out for hidden dips or holes in the ground. Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Strollers

Strollers are great for giving your back a break from carrying your little one – when you use them properly. As you walk behind the stroller, your elbows should be slightly bent, back straight. Imagine a fishing line pulling you up from your sternal notch (the bump on the upper part of your breastbone). This will make your chest come up and your shoulders come down with your chin tucked in. Ideally, your stroller should have adjustable handles so that you, your spouse and other caregivers can easily raise or lower the handles to waist level – the optimal position for ergonomic ease. In case you’ve inherited a stroller with fixed handles that are too low for your comfort, check your favourite baby supply store for handle extenders.

Now that you’ve nailed the stroller walk, don’t blow it by bending over to transfer baby in and out. Instead of hunching your back, kneel on one knee to get down to baby’s level, and then straighten your legs to stand up. When you need to free up your arms, front carriers or slings come in handy. As with everything else, just be sure not to overdo as this can cause neck and shoulder strain.

Hydration

Drink 8-10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. (Coffee, tea, soft drinks and alcohol are diuretics (dehydrators) – don’t substitute them for water). If you perspire during walking, you may need to drink even more.

Pain and Injury

While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but often systemic. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere. If you suffer from pain beyond typical muscle soreness, your Doctor of Chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine.

Your Doctor of Chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.

Filed under: Babies,Chiropractic,Exercise,Fitness,Health,Nutrition,Orthotics,Pain,Wellness — Tags: , , ,