Trigger Points

One of the things I’ve learned about the body through my years as a chiropractor, is that more often than not, it takes a multifaceted approach to make someone well again. What do I mean by that you ask. Well, I’ve found that muscle and soft tissue work is just as important as the adjustments themselves. Moreover, combining the adjustments with one or two additional muscle therapies greatly improves the results while also expediting the total treatment time. Things such as massage, therapeutic stretching, and acupuncture can all play a vital role. Especially in the more challenging cases that I see. The human body is an extremely complex organism. To believe you can address a functional problem by simply using one therapy or modality is wishful thinking at best. There is a wide variety of proven soft tissue therapies out there. But for the purposes of this blog, I’d like to focus in on one that I use with almost every patient I treat.

A trigger point is a very small point or nodule located in the fibers of a muscle that can refer pain to surrounding areas of the body. They are defined as:

·         Pain related to a discrete, irritable point in skeletal muscle or fascia, not caused by acute local
      trauma, inflammation, degeneration, neoplasm or infection.    

·         The painful point can be felt as a nodule or band in the muscle, and a twitch response can be elicited on   
      stimulation of the trigger point.

·         Palpation of the trigger point reproduces the patient's complaint of pain, and the pain radiates in a distribution
     typical of the specific muscle harboring the trigger point.

·         The pain cannot be explained by findings on neurological examination.    Wikipedia

For instance, trigger points in the upper shoulder around the scapula, even as low as the mid back, can refer pain up into the neck, causing tension and sometimes headaches. Trigger point massage therapy is specifically designed to alleviate the source of the pain through cycles of isolated pressure and release. In this type of massage, the patient actively participates through deep breathing as well as identifying the exact location and intensity of the pain. People are often amazed at how quickly the pain or muscle tension can dissipate with just a few minutes spent working the trigger points.

Trigger points aren’t isolated to one area. They are found throughout the body from your head to your toes. Although the medical community doesn’t yet agree on how to properly diagnose trigger points. There remains a plethora of ways to effectively treat them. There is also an assortment of reasons that one might develop trigger points. Things such as chronic posture imbalances, stress (both mental and physical), nerve impingement, etc. If you are someone suffering from prolonged or chronic muscle pain and tension. I strongly recommend seeking out a practitioner who knows trigger point therapy. This could be a chiropractor, physiotherapist, massage therapist, or acupuncturist. You’ll be glad you did. 

Natural Pain Killers

If you’re suffering from pain, whether it be back pain, headache, joint pain, etc., most often your initial instinct is to look for a pill. Many people rely on medications, frequently to the detriment of other areas of their body. Most pain relief drugs come with the risk of side effects and dangerous drug interactions. Moreover, with the stronger narcotics, there is always the possibility of becoming addicted. However, don’t despair. There are alternatives that are natural and much healthier for the body, but aren't lacking in their strength or effectiveness. It is possible to find the relief you need from a variety of natural painkillers. Many herbs and spices can treat inflammation and other conditions related to pain. These plant-based options fall under a category of medical treatment known as alternative medicine, which also includes acupuncture, yoga, chiropractic and other disciplines.

“Almost always, if we find pharmaceuticals doing the trick, we’ll find a plant doing the same trick—and doing it more safely,” remarks botanist James A. Duke, PhD, author of The Green Pharmacy Guide to Healing Foods.

“No matter how well you prescribe medication, chronic sufferers don’t get complete relief. It’s an enormous problem, and the medical community is doing a bad job solving it.” James N. Dillard, MD, author of The Chronic Pain Solution.

Here are six great natural pain killers:

Turmeric - The spice that gives curry its distinctive flavor, also has an abundance of pain-relief benefits. New research suggests that turmeric possesses anti-inflammatory properties that help to improve circulation. Turmeric has been used in traditional medicines for easing the pain of sprains, strains, bruises and joint inflammation. Curcumin, the active ingredient in turmeric, is where it gets its healing power. This occurs by lowering the levels of two enzymes in the body that cause inflammation.

Panax Quinquefolius (Ginseng Tincture) - Ginseng is comprised of seven constituent ginsenosides, which possess immune-suppressive effects. Its anti-inflammatory properties can be attributed to the combined effects of the ginsenosides, which target different levels of immunological activity in the body.

Arnica (Arnica Montana) - Is a plant that grows in mountainous areas. Arnica has been used for centuries by many different cultures around the world as a trusted pain relief ingredient. The flowers and root are used traditionally to prepare topical remedies for relief of pain. Arnica is great for bruises, sprains, and inflammation due to injury or chronic conditions such as arthritis. It comes as creams, salves, ointments, gels and oils, all to be used topically. 

Hemp Oil (Cannabidiol or CBD) - Derived from the hemp plant, CBD does not contain the THC of Marijuana and will not make you high. More and more studies are coming out showing the effectiveness of CBD for aches, pains, inflammation and even some forms of cancer. Given the growing acceptance of Hemp and its related uses and benefits. I fully expect pain relief products with CBD to become quite popular in the next few years.

Lavender Oil - Distilled from the flowering tops, the best lavender oil comes from high altitude European countries.  Lavender oil is a strong antioxidant and is great for skin lesions. It can be used on everything from aching muscles and joints, to sunburns and acne.

Bee Propolis - Propolis is a type of resin that bees make to build and secure their hive. This versatile substance has also been used for centuries as a treatment for inflammation and pain. It can even be used to help boost the immune system. These benefits are the direct result of a combination of resin and plants the bees use to make the propolis. In addition, its anti-inflammatory effects can help reduce the pain and inflammation associated with joint dysfunction and arthritis.

El Juego de futbol y tu postura

El Juego de Futbol y Tu Postura: Alguna vez has sentido que entre más practicas mas empeora tu tiro? Tu cuerpo contiene reflejos posturales que ayudan coordinar las actividades musculares para el movimiento y el apoyo. Si tu postura se ha degenerado es probable que estos reflejos no se les permite funcionar adecuadamente. Por ejemplo, el estrés puede causar rigidez en el cuello y tensión en los hombros. Estas acciones pueden anular los mecanismos naturales que apoyan el equilibrio y el movimiento. Con el tiempo el constante uso inadecuado de estos musculos corrupta tu movimiento. Este problema se convierte en un círculo vicioso. Entre más tiempo pase al moverse de mala manera tu cuerpo se va conformando al moverse asi hasta sentirse comodo. Este fenómeno se llama memoria muscular. Esto significa que sea probable que le estés haciendo más daño que bien a tu cuerpo con tantas horas en el campo de prácticas.

Quiropráctico: Comenzando tan rápido como en 4 horas , los efectos de un movimiento inadecuado empiezan a manifestarse. Estos efectos adversos no siempre presentan dolor, sin embargo, pueden ocasionar efectos secundarios en las articulaciones. Algunos de estos efectos incluyen, pero no se limitan a: pérdida de calico en el hueso, y formación de adherencias en el conjunto de articulaciones. Los ligamentos, incluyendo el disco, se debilitan haciendose más vulnerables a las lesions, la cápsula articular se encoge y endurece obstruyendo sustancias químicas inflamatorias que causan dolor y aumenta la compresión de la cápsula articular. El ajuste quiropráctico ayuda reducer estos procesos componiendo la memoria muscular y restablece el biomecanico de las articulaciones. permitiendo que las articulaciones pueden moverse adecuadamente y mantenerse saludable.

El Posturometro S.A.M.(Spinal Analysis Machine): Es un instrumento de medición postural que ayuda a realizar un análisis de la postura corporal de los pies a la cabeza. Las balanzas electrónicas para los pies sirven para medir la distribución del peso y la inclinación del cuerpo (de la columna) hacia la derecha o la izquierda. Los tres hilos horizontales, miden: la inclinación de la cabeza, la simetría de los hombros y la simetría de las caderas. La correlación entre estas medidas ayuda definir el patrón de postura. Una vez que se determina esto se realiza un programa para correjir cualquier anormalidad postural de tu propio patrón particular. 

How to minimize travel stress

For many of us, traveling can be a very stressful time. Even if you’re traveling for vacation. Going somewhere new, away from our comfort zone often brings a certain level of anxiety, effecting our mental state in negative ways. However, travel can also create some detrimental effects on our physical body as well. Extended travel times, lugging heavy bags, and sleeping in subpar beds are just a few of the physical pitfalls one may encounter. Many of my patients travel on a regular basis. Consequently, I’m involved in a constant battle to keep their bodies structurally and posturally sound.

One of the biggest problems with traveling (whether by land, sea, or air), is that it often requires periods of prolonged sitting. Our bodies are not designed to be kept in a seated position for long stretches of time. Undoubtedly, the body begins to fatigue. The shoulders and head roll forward, stressing and straining muscles of the upper back and neck. However, probably the number one problem I see in my office with travelers is the lower back. More specifically, a group of muscles known as the iliopsoas. The psoas portion of this muscle has fibrous attachments to the anterior aspect of all lumbar transverse processes and to the anteromedial aspects of all lumbar discs and bodies with the exception of the L5/S1 disc. The iliacus portion of this muscle originates from the upper ridge of the iliac fossa and merges with the psoas sharing a distal attachment on the lesser trochanter of the femur.  What that means in layman’s terms is this muscle is long, and attached to a great deal of important stuff. Like your legs, hips, and lower back. To add to the complications associated with an irritated psoas muscle is the fact that in most of the population, the lumbar plexus (nerve bundle) runs through it. Meaning that possible nerve entrapment issues can occur when the muscle is irritated or inflamed.                                                                                                                                                                                                       
It’s not all doom and gloom though. There are a variety of things you can do to help yourself. It’s always better to be proactive rather than reactive when it comes to the body. Here are a few things you can do to keep your body right when traveling.

Dr. Kevin’s Travel Tips:

-          Start right away. If you’re on a flight, get up as soon as the seat belt sign goes off. Walk the aisle a bit. Try to do this every 35-45 minutes.

-          Find a pool. Swimming is one of the best motion exercises/stretches you can do. Not just for the back, but the entire body.

-          Roll it. Most all luggage bags today come with wheels. Try to avoid carrying heavy bags with your arms or shoulders.

-          Stretch it. There are a plethora of stretches available to isolate the psoas muscle. Simply go onto youtube and do a search to find 2 or 3 that you prefer. Then do them when you wake up every morning.

-          Treat yourself. Whatever you’re into, massage, chiropractic, yoga, pilates, find one and utilize it. Your body will thank you for it. 

Why Chiropractic

Question- “Why would I need to go to a Chiropractor? I crack myself all the time, and it feels great.”

I’d have to say that of all the questions I receive, this one is by far the most common. Admittedly, it sounds logical, but before answering the question, we should consider some basic anatomy. Most of my patients start out with some fear of being adjusted (“cracked”) because of the resulting sound. Much of this fear is subsequently quelled when I tell them that the “cracking” sound is simply bubbles popping, not bone grinding on bone as many would think. Here’s where the anatomy comes in.

Most of us understand that where two bones join together (articulate), a joint is required. However, most of you might not realize that there are a few different types of joints in the body. One of these is the synovial joint. Synovial joints are a bit different than other joints in that they’re encapsulated. Within these encapsulations is synovial fluid. Examples of common synovial joints include the knee, hip, shoulder, elbow, and the carpal/tarsal joints of the hands/feet. Gases such as oxygen, nitrogen, and carbon dioxide form bubbles inside the synovial fluid. When the joint is taken to its end range, those bubbles pop. Hence the sound that is generated when you bend your fingers far enough and the knuckles “crack.” Once the bubbles have popped, they need a few minutes to reform. This is why you can’t continuously recreate the sound. Many of you may feel compelled, almost addicted, to cracking various joints of your body.

There are differing theories on why this is, none of which have been scientifically proven. Some believe that when a joint is taken to its end range and the sound is made, a signal is sent to the brain causing a small endorphin release. Endorphins are small protein molecules produced in the nervous system that react with sedative receptors to relieve pain. Another theory is that by simply moving a joint and hearing the sound, we start to associate the sound with feeling good. The feeling of euphoria experienced immediately after “cracking” a joint is simply the result of an auditory stimulus, a very Pavlovian response.

Regardless of what theory you may subscribe to, there’s a common thread with most all self “crackers.” They love to do what they do. Your spine is made up of twenty four vertebrae (not including the sacrum). Each of those vertebrae has four facet joints, two on top and two on the bottom. Each of these four facet joints is a fluid filled synovial joint. That gives the spine far more “cracking potential” than any other area of the body. We all can agree that the body is a miraculous physical entity. It’s constantly working to keep everything in homeostasis, or balance. It’s a 24 hour/day, 365 day/year job that doesn’t stop until the day we die. The body has divided these tasks among various systems. The spine and all of its associated muscles, tendons, and ligaments are part of the musculoskeletal system. The musculoskeletal system has some very important responsibilities. These include supporting the weight of the body, keeping various parts of your body in a proper position or posture, providing structural framework and protection for vital organs, and producing controlled, precise movements.

For the purposes of this blog, we’re going to talk about maintaining proper posture. All of the body’s various systems are constantly working towards homeostasis. In a perfect world your musculoskeletal system is keeping your shoulders level, your head centered above them, and your pelvis level so that your legs are of equal length and your gait is fluid. But in our imperfect world, we are constantly bombarding our musculoskeletal system with a variety of factors that test it to its very limits. These range from the extreme, such as car accidents, to repetitive stressors like sitting hunched over at a computer all day. When the body senses that there has been an injury to a certain area from one of these outside influences that it can’t correct easily, it puts that area on “lockdown” - persistent or chronic pain, tightness, immobility, inflammation, and muscle tension in a specific area.

Take the person who does computer work all day for years. Chances are they’ll start to develop some forward head translation and probably severe/chronic lower neck pain with associated upper Trapezius muscle tension. I see these people all the time in my practice. More often than not, they are also “self-crackers”. They complain of a constant pain in the neck or between the shoulder blades that always feels better if they can just get it to “crack.” So again, why would they need a Chiropractor if they can crack their own neck? If we dig a little deeper, we’ll likely find that these same people admit to self-manipulating their necks on a daily basis. Sometimes more than once a day. This begs the question, if they were actually correcting what was causing the problem, why would they feel the need to do it so frequently?

It all goes back to homeostasis. If the musculoskeletal system has decided to put one or two vertebrae on lockdown (hypomobility), it must then allow others near-by, to move more freely (hypermobility) to create balance. So, hypothetically, let’s say this person’s 6th cervical vertebrae has become hypomobile due to the repetitive stress of computer work. This could then mean that the 4th, 5th, and 7th cervical vertebrae would become hypermobile in order to pick up the slack. So when this person “cracks” their own neck, they’re only motioning the joints attached to the hypermobile vertebrae while leaving the ones that really need adjusting virtually untouched. They may feel better after they’ve done it due to the theories previously discussed, but it generally lasts for only a few hours, or maybe a day. This doesn’t even account for the detrimental effects that self-manipulation can cause (such as increased ligament laxity and muscle tension).

There are over 20 different vectors that a vertebrae can be motioned. A Chiropractor is well trained in proper joint motion and flow or biomechanics of the spine. “Self-crackers”, are not. It’s our job to restore proper joint motion to the areas where it’s been lost. In the case of the computer worker, one possible remedy would be to adjust the 6th cervical vertebrae, thus restoring proper biomechanics to that area of the spine. After motion is restored to the affected area, nine times out of ten the “self-cracker” tells me they don’t feel the need to self-adjust anymore. 
 

A little about nutrition

I don’t know about you, but I find the vast abundance of information regarding nutrition these days can be confusing, if not downright intimidating. With a wealth of knowledge at our finger tips, one can easily find enough information to support just about anything. Then, subsequently, find just as much information in contradiction. Given all of this, how can one be expected to sift through it all. It was so easy in the 90’s. All we had to do was follow the old government food pyramid, given its generous recommendations for the group labeled, “bread, cereal, rice, and pasta.” Even someone with a dearth of today’s nutritional knowledge can understand the high prevalence of heart disease in our society.  The antiquated pyramid finally gave way to the new and improved “Food Plate,” in 2011. However, food is a lot more than just a brightly colored icon broken down into recommended groups. In the 1920’s the nutritionist Victor Lindlahr coined the phrase, “you are what you eat.” He undoubtedly was more accurate than he knew at the time. So much has been learned in just the last five to ten years about how food affects the body and all its complex systems, not only from a physical standpoint, but a mental one as well. My first glimpse into how food affects brain function came about 15 years ago. I was taking a nutrition class during my first semester of Chiropractic College. The class was given a report assignment on a nutritional book of our choosing. Honestly, I can’t recall why I chose The Crazy Makers. But it definitely opened my eyes to what is going on in our schools with regards to the food kids are eating. Written by Carol Simontacchi, the book explores the topic of proper nutrition for our kids versus what they’re actually eating at home and in schools. Mrs. Simontacchi explains the science behind how certain chemicals found in the processed foods that dominate the market are affecting brain chemistry. She draws the correlations between these poor diets and the dramatic rise in childhood diabetes, ADHD, obesity, depression, and autism. However, I’ve noticed in the years since I read the book, that things are heading in the right direction. I believe parents, as well as society as a whole, is much more conscious and aware of what they’re putting in their bodies. The realization that various foods can have a great impact on our mental and emotional states is widespread. The ever increasing availability of organic foods and public concern over GMO labeling is beyond encouraging. 

Dr. Kevin’s Food Tips for Balancing Mind/Body/Soul

Feeling Depressed?

Fish oils contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50% decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed, and oily fish like salmon or tuna.

                                                                                                 Need Energy?

The best foods for energy provide carbohydrates that your body needs for making protein that is needed for building muscle. Soybeans, nuts and beans provide carbohydrates, protein and healthy fat. They also offer fiber, which promotes a feeling of fullness that may prevent you from overeating. Whole wheat bread and brown rice supply more fiber than their refined counterparts, as well as vitamins and minerals that help your body convert the food you eat into energy. Quinoa is a high-fiber grain that packs eight grams of protein per one-cup serving, as well as carbohydrates and fat. Peas are also a good source of carbohydrate, fat and protein. Low-fat yogurt and kefir provide the added bonus of calcium and probiotics (friendly bacteria that support your digestive system). Oatmeal made with low-fat milk will start your day off with carbohydrates, protein and filling fiber. Finally, spinach is extremely high in iron, magnesium and potassium. Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function. You can add some fresh spinach to your favorite salad, or serve it wilted with some eggs for breakfast. I like to blend it with my shakes.                                                                                                             

Need A Brain Boost?

Studies have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. In addition, there is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia and Alzheimer's. Avocados are almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but it's a monounsaturated fat, which contributes to healthy blood flow (lettuce also helps with blood flow to the brain). Healthy blood flow means a healthier brain. Avocados also lower blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so I suggest adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish. Lastly, everyone's old favorite, broccoli. A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Fitness for Depression

Depression is something that most of us have felt, to some degree, at varying times in our lives. A harsh truth is that depression, at some point, is virtually unavoidable given our advanced capability for complex thought and emotion. However, because we are so smart, we have discovered ways to help ourselves avoid falling down the proverbial rabbit hole that is depression. In general terms, when we feel down or depressed our body and soul are in a state of dis-ease. What do I mean by dis-ease? It describes a lack of homeostasis, or balance, in the body. Obviously this can be from a myriad of physical or mental stresses, whether caused by school, work, family, injury, or something unknown. The end result is feelings of depression and a psyche that has been tilted out of balance toward the negative.

There are a wide variety of ways to help oneself out of a negative state. For the purposes of this article we are going to focus on the more natural approach of fitness. The word fitness, for some of us, can be a depressor in and of itself. Your mind automatically jumps to long days in a crowded gym, sweating it out with some over stimulated trainer yelling in your ear. Sure, that scenario is fitness for some people. However “fitness” is so much more than that, encompassing a vast world you may have never associated with the word. Fitness, simply put, is about getting up and moving. Doing something that involves your body in motion. Now, when I put it that way, I’m sure you can think of a few “fitness” things you would enjoy that don’t involve lifting a dumbbell. When I think fitness, I think wellness. And when I think wellness, I think balance. And when I think balance, I think happiness. It’s not an easy road, though. When we’re depressed it can be very debilitating. Oftentimes depression makes it hard to leave the house or even get out of bed. All of which makes the first step the biggest, and also the most difficult. But you have to find a way to take that step and break the cycle. It doesn’t have to be forcing yourself to jump out of bed and run three miles. It could simply be taking the dog for a walk around the neighborhood. The trick is not to make your initial goals unattainable, because that will always give you an excuse not to take the first step.

There have been countless studies done over the past several years that show the positive affects fitness can have on depression. Improved self-esteem is a key component of physical activity. When you exercise your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain. This interaction triggers a positive feeling in the body similar to that of morphine.  Endorphins are the body’s natural “feel good” drugs. For example, the feeling that follows a run or workout is often described as euphoric. That feeling, known as a "runner's high" can be accompanied by a positive and energizing outlook on life. However, to reiterate, you don’t have to start out training so hard that you’re dripping endorphins. Simply try to find something that gets you moving, that you also enjoy doing. The rest will take care of itself.