OOH! Those Shoes are Pretty....Painful!!!

As seen at www.beautyconnexion.com

You know that feeling at the end of a long day when you finally get to take your heels off? All together now: Ahhh!! We all know that wearing heels is not good for us – our toes, ankles, knees, legs, hips and back all suffer for fashion. I wear them anyway, and I know you do too! So, what can we do about it? First, let’s find out what our favorite heels are doing to us.

The horror caused by your heels extends from your toes to your neck and shoulders! The possible ailments are many, so let’s take a look at an image to help explain some of the more common issues:

If you are like me and are going to wear them anyway, here are my top 10 tips to minimize the damage caused by your killer heels:

1.       Make sure your shoes fit before you buy them! Seems pretty simple, but most women squeeze into shoes that are at least a half size too small. Make sure you measure your feet every time you buy, as even a few extra pounds can make your shoe size increase.

2.       Wait until the afternoon or end-of-day to go shoe shopping to ensure a better fit. Your feet swell throughout the day and can cause a great change in your foot size.

3.       Invest in a shoe stretcher if your feet are different sizes (most people have different sized feet and this is normal!). Stretch the toe box of the smaller shoe to make some extra room for your larger foot.

4.       Try to stick to the same heel height across the board and avoid really high heels for day-to-day use (less than 3 inches). Varying the height of your heels can cause even more irritation to your Achilles tendon.

5.       Say it with me, ladies: PLATFORMS! These are much more supportive than stilettos and will allow you the extra height you desire while not sacrificing your body’s comfort.

6.       I have to get this in here somewhere: if you have constant knee pain, just avoid heels. Studies have shown an almost 30% increase in stress on the knee joint in heels higher than 2 inches. Knee osteoarthritis has also been linked to chronic heel wear.

7.       Get a regular pedicure to keep your toenails in good shape. Not only does it feel good (and who doesn’t need a good pampering!), but it will prevent ingrown toe nails and calluses, both caused by shoe pressure.

8.       Keep an emergency pair handy – I keep mine in my filing cabinet! An extra pair of flats or running shoes will be your savior if you need to go run an errand or are alone in your office for the afternoon.

9.       STRETCH! The muscles in the back of your calves and thighs will contract and physically shorten from chronic heel wear - this can lead to tendonitis (read: pain!) – stretch your calves twice a day (once at lunch and one at the end of your day after you remove your heels) to prevent shortening of the muscles. While you are at it, wiggle those toes around to increase the circulation to your poor little cramped up toes!

10.   If you are in chronic pain regardless, get yourself to your chiropractor. He or she will examine your lower limbs to determine if the problem is inherent. Sometimes a good pair of orthotics can help re-distribute forces and re-align stressed joints to make walking easier and keep you pain-free and looking good!

The Most Common Mechanical Disadvantage Seen in Runners is...

You guessed it – OVERPRONATION! Just after the heel strikes the ground when running/walking, the foot begins to pronate. Pronation is a movement that occurs as the weight of a runner moves from the lateral (outside) aspect of the heel to the medial aspect of the forefoot. This movement allows the foot and ankle to adapt to the terrain and absorb the impact of the footstrike. A certain amount of pronation is NECESSARY for proper running biomechanics, but too much or too little can contribute to some of the most common running injuries.

When the foot is in an overpronated position, the alignments of the three major joints of the foot are less than optimal. This misalignment cases the foot to become structurally unstable, and, in turn, the muscles, tendons and ligaments of the lower leg are forced to work harder in an attempt to stabilize the foot. This is why overpronators are more vulnerable to ankle injuries. If you are a runner with a visibly low arch, or have experienced recurrent or overuse pain/injuries, the chances are that you are overpronating.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.

Common Injuries Associated with Overpronation:

-Shin splints

-Plantar fasciitis

-Morton’s neuroma (interdigital neurofibroma)

-Achilles tendonitis

-Ankle sprains

-Knee injuries, hip misalignment, lower back pain

The above image demonstrates how overpronation can affect the entire body – this is not just a foot problem!

What’s the Deal with Orthotics – Can They Help?

A study conducted at the NIKE Sports Research Laboratory studied the effects of orthotics on rear foot movement in runners. Nine well-trained runners who wore orthotics were chosen as subjects. The results of the study indicated that orthotics reduced rear foot movement by roughly 1 degree – or 9% of the amount found in runners not using orthotics. The average reduction of the maximum velocity of pronation was 15%. Thus, this study indicated that custom made orthotic insoles control overpronation, which will treat and prevent many sporting injuries.

Overpronation on the right, corrected with an orthotic on the left.

Orthotics can help you with your foot problems – make sure you have them custom made by a professional that completes a foot and lower limb examination first! Orthotics work on your feet the same way that braces work on the teeth – by exerting gentle consistent pressure to bring your foot muscles and arches into proper alignment.

Your feet are the only pair you will ever have – take good care of them!

Concussions 101

Hi readers! Concussions have been in the news a lot lately, and Dr. Mike Evans has created a clever and informative video to explain the condition. If you have a child who plays contact sports, make sure they watch with you and know the signs and symptoms of this potentially dangerous brain injury!

Spinal Manipulation, Medication, or Home Exercise with Advice – Which is the BEST Treatment for Neck Pain?

Hello everyone and Happy New Year! 2012 is already producing some incredible research in the fields of chiropractic and medicine. Today I would like to share with you a recent article, published on January 3^rd, in the journal Annals of Internal Medicine. This original research article is a collaboration of both medical doctors and chiropractors with the goal of discovering which treatment or treatments are best for patients presenting with neck pain.

Mechanical neck pain is a very common condition that approximately 70% of people experience at some point during their lives. Neck pain results in millions of ambulatory calls and hospital visits each year and the health costs associated with neck pain are increasing. Although neck pain is not necessarily life-threatening, it can have a very negative effect on a person’s productivity and their quality of life in general. At the time the study was done, there was very little evidence to guide the therapy of choice for patients coming to our offices complaining of neck pain. The goal of this study was to test whether spinal manipulation (a chiropractic adjustment) is more effective than medication or home exercise for acute (1-4 weeks in duration) and subacute (4-12 weeks in duration) neck pain.

Information for this study was gathered in Minneapolis, Minnesota from 2001 to 2007, using participants between the ages of 18 and 65 years. The primary symptom of the study participants was non-specific neck pain of 2-12 weeks duration.

The participants were randomly assigned to one of the following three groups:

1.       Spinal manipulation group – treated in 15-20 minute visits using chiropractic spinal adjustments (a high-velocity type of joint thrust manipulation) and mobilizations (a low-velocity type of joint oscillation) of the neck and upper back.

2.       Medication group – treated in 15-20 minute visits using prescription medication, including anti-inflammatories, acetaminophen (Tylenol), narcotics, and/or muscle relaxants.

3.       Home exercise and advice group – provided in two 1-hour sessions, participants were given instructions for neck exercises and stretches as well as advice on how to adjust their daily activities to limit their neck pain.

RESULTS:

The results of this study show that spinal manipulation proved more effective than medication in both the short and long term, according to numerous measures of neck pain and function.  The spinal manipulation group, as well as the home exercise group, had similar long term benefits, but participants who received medication seemed to fare worse, with a consistently higher use of pain medication throughout the trial’s observation period. Although the frequency of reported side effects was similar among the three groups, the nature of the side effects differed. 40% of the spinal manipulation group reported side effects, as did 46% of the home exercise group – of these two groups, the side effects reported were musculoskeletal in nature, mainly sore muscles. 60% of the medication group reported side effects, which were more systemic in nature, mainly stomach irritation, dry mouth and drowsiness. It is important to note that the participants in the medication group reported higher levels of medication use after the study period was over. 

What should I take away from this study?

Next time that you have neck pain, don’t run for the medicine cabinet! Go see your chiropractor - he or she will provide the appropriate examination, diagnosis, treatment (be it spinal manipulation or mobilization), and home-care exercises for the best combination of therapies to get you feeling better, faster!

Of course, here is the link to the original article should you choose to read it: http://www.annals.org/content/156/1_Part_1/1.full.pdf+html

Carpal Tunnel Syndrome - Can Chiropractic Help?

Hi there loyal readers! This is my last post for 2011 and I would like to thank you all for your support and interest in my blog! Learning about your health is the most important thing you can do - so visiting here often will put you on the right track for a great 2012! I look forward to posting more on the health issues you want to know about in the new year - leave me a comment and let me know what interests YOU!

Today's post reviews and explains a very common and debilitating health issue - Carpal Tunnel Syndrome. The National Center for Health Statistics has reported that Carpal Tunnel Syndrome results in the highest number of days lost among  all other work-related injuries. It is the most common nerve compression disorder of the upper limb. Here is what you need to know about this painful health condition:

What is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow, rigid passageway formed of bones and ligaments at the base of your hand. Nine tendons and one nerve (the median nerve) pass through this space. Carpal tunnel syndrome (CTS) occurs when the median nerve becomes pressed or squeezed at the wrist. Thickening from irritated tendons or other swelling narrows this tunnel and, since it is mainly composed of bones, the tunnel cannot stretch to accommodate this inflammation. This results in compression and irritation to the median nerve (neuropathy), leading to painful sensations. Although these sensations may indicate other conditions, CTS is the most common and widely understood of the entrapment neuropathies in which the body’s peripheral nerves are compressed or traumatized.

The Median Nerve:

The median nerve exists in humans as well as other animals. It originates in the neck and courses down the arm into the wrist, where it passes through the carpal tunnel. This nerve controls the sensations to the palm side of the thumb and fingers (not including the little finger), as well as impulses to some small muscles in the hand that control finger and thumb movement. Due to the course of the nerve, compression at the carpal tunnel can result in pain, weakness, or numbness in the hand and wrist, radiating up the arm.

T'was a Chiropractic Christmas!

T’was the day before Christmas,
but there was no cheer.
No jingle bells jingled, no sound of reindeer.
The word had gone out that Santa was sick.
There would be no visit from jolly St. Nick.

The people were sad; no gaiety sounded.
For Christmas had come,
but Santa was grounded.
He drove down the road,
and what should he see?
But a sign for a doctor, who was a D.C.

Now Santa was not one to like a new tactic,
But all else had failed, so he tried Chiropractic.
He entered the office and saw at a glance,
in a place such as this, illness hasn’t a chance.

The office staff smiled, the music was sappy,
with all of the patients contented and happy.

In a very short time, to judge by the clock,
he was in the adjusting room, talking to Doc.

It must be the hurry, the tension and all,
I simply can’t seem to get on the ball.
Life used to be easy;
just kids, toys and whistles,
now I dodge smog, spaceships and missiles.

And Doc, take a look at the size of this pack!
Have you any idea what it does to my back?
Poor Santa was miserable and just barely able,
with the help of the Doctor, to get on the table.

The Doctor was gentle;
without a fuss or a tussle
he examined the vertebrae
and relaxed every muscle.
He spotted trouble and then with a click,
started aligning the spine of old St. Nick.

Santa felt aches and pains slipping away
and in no time at all he began to feel gay.
The air was a tingle with new fallen snow
and a healthy Kris Kringle was rarin’ to go.

As he went out the door, he threw them a kiss;
why, it had been centuries
since he felt good as this!
Then once more he shouldered
the bag full of toys,
his heart overflowing with true Christmas joys.

By: Author Unknown

Stay Safe in the Snow!

Snowy weather is just around the corner! For many of us, this means enjoying the slopes and taking the toboggan out for a spin; however, the winter also brings icy sidewalks, slippery steps and snow to shovel! Whether you love outdoor activities, or would rather snuggle up in front of a warm fire, today’s post will cover some important safety tips to keep you and your family injury-free this winter season.

Shoveling Snow:

The average shovelful of snow can weigh as much as 7 pounds and to clear your driveway and sidewalk, you are looking at lifting several hundred pounds of snow! Here are some ways you can get the job done and spare your back at the same time:

   1. Pay attention to the weather reports!

I know they are usually wrong (sorry meteorologists!), but paying attention to what weather is expected can help you stay ahead of the game. If your local weather station is calling for several days of snow, getting outside more frequently to clear your driveway and sidewalk is recommended. This will allow you to move smaller amounts of snow at a time AND get you more exercise – two birds with one stone!

   2. Invest in a good shovel – and make sure you pick the right one for you!

The snow shovel you choose should depend on what you are using it for – make sure you consider this before you buy! Also consider the size – the length of the handle and the volume of the scoop, materials, and weight of the shovel. I usually recommend a lightweight, pusher-type of shovel. Plastic is a good material and will withstand breakage under 99% of conditions. If you are using a metal shovel, be sure to spray it with Teflon first – this will ensure the snow slides off and does not stick!

    3. Push the snow!

Try to push the snow to the side instead of lifting and throwing. This way, you can avoid lifting heavy shovelfuls of snow and suddenly twisting or turning. I know this is not always possible, especially if the snow has piled up – in this case, follow the directions below to avoid unnecessary twisting movements that can lead to injury:

1. Keep feet wide apart. Put weight on front foot close to shovel and use leg to push shovel straight ahead
2. Shift weight to rear foot and keep shovel-load close to body. Lift with arms and legs, not back
3. Turn  feet in the direction of throw and pivot entire body rather than twisting at the waist