Does Your Belly Always Feel Protruded? Check Your Psoas.

anterior pelvic tilt protruding belly psoas

It’s often thought that a protruding belly posture is due to weak abdominals. In terms of fixing that faulty posture, it seems logical that if you were to “pull” the belly in by strengthening the abdominals, you would no longer have that protruding belly posture. That’s understandable, and may even be the case with a condition such as diastasis recti, but before we assume we’ve found the cause of the postural issue, let’s look at one alternative viewpoint.

250px-Psoas_major_muscle11

It is tight psoas muscles, which lie behind the contents of the abdomen, that pull the spine forward and pull the pelvis into an anterior tilt (top of the pelvis rotates forward). They will also push the abdominal contents forward, creating the appearance of a protruded belly.

Have you ever noticed that your belly looks flatter in the morning (after you’ve been lying flat for 8 hours, your psoas muscles are more relaxed and lengthened) and looks more rounded or protruded later the day (after you’ve been sitting, driving, running, etc, your psoas muscles are chronically shortened and contracted). Of course there are confounding factors to this, timing of meals and digestion, etc. that can make a belly appear more or less rounded, but psoas muscle tightness is an important factor that contributes to a protruded belly posture. This is important not only for looks (not all of us want to constantly look like we’ve just eaten a big meal), but for function and comfort. Tight psoas muscles are a big contributor to low back pain, not to mention chronically tight psoas muscles can reciprocally inhibit the gluteal muscles, leaving us with dead butt syndrome.

So what should you do about tight psoas muscles? You could stretch them. And that will work great if this is a new tightness. But if the tightness has been going on for awhile, the muscle will have entered the cumulative injury cycle.

First line of defense is to try stretching your psoas muscles. Here’s how:

Stretch your hamstrings too, since tightness in the psoas and the hamstrings often occur together.

Any time a muscle is overworked (repetitive motions, repeated contractions) or acutely injured (fall or collision causing a tear or crush), it receives a decreased amount of bloodflow (read: oxygen flow).  If this condition continues, the hypoxia (lack or oxygen flow) causes adhesions to form in the muscles.  These are sticky areas, almost as if someone poured glue into the muscle, which limit range of motion, alter your biomechanics, and cause pain.  Adhesions remain until they are treated.  Rest, ice, stretching, and ibuprofen will not make them go away!  It’s like trying to stretch a rope that has a knot in it. You might get a bit of stretch on either end, but the knot in the middle will just become tighter. You may get some temporary relief with rest, ice, or stretching, but once you resume your activities, the issue will make itself known once again.

So what will work to resolve the muscle tightness? Active Release Techniques (ART) is a great option. ART will increase circulation to the muscles, decrease inflammation, and restore functional motion to the hips.  What this means, is that it will clear out adhesions through an entire range of movement.  ART protocols will typically require the sports chiropractor to shorten the involved muscles (to shorten the psoas muscle you would bring the knee towards the chest), take a thumb or hand contact with a specific direction of tension, and then maintain that tension while the client lengthens out the muscle (bringing the leg behind you in hip extension).  This breaks up the adhesions and allows for the restoration of full functional movement.

If you are suffering from low back pain, hip pain, or feeling like your belly is constantly being pulled forward, call us today to schedule an appointment to find out whether a tight psoas muscle is to blame. 510-465-2342.

Image credits: wiki commons

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Treatment for Tendinitis and Tendinosis

oakland chiropractor tendinitis

 

A tendon is what connects a muscle to a bone, thus a lot of force gets transferred through a tendon during activity. There are two types of tendon pathologies aka tendinopathies:

Tendinitis: a symptomatic degeneration of a tendon with vascular disruption and inflammatory repair. There will often be a sharp and localized pain with activity, first thing in the morning, and after long periods of rest.

Tendinosis: a chronic tendon injury, having a focal area of noninflammatory degeneration that may be asymptomatic. A person will feel a fairly constant dull ache that is difficult to localize (it’s difficult to put your finger on exactly where the pain is).

The progression of a tendon injury is usually linear, and follows these states:

Nirschl’s stages of tendinopathy:

Stage 0 (Healthy): firm tendon with no pain or swelling, normal temperature of tissues.

Stage 1 (Acute tendinitis): acute swelling and pain, tenderness, warmth, dysfunction.

Stage 2 (Chronic tendinitis): ongoing pain with tenderness, more dysfunction, desire to take load off the area.

Stage 3 (Tendinosis): enlarged tendon, tissue swelling, increased dysfuntion with or without pain, tendon sheath may be swollen.

Stage 4 (Rupture): weak and painful when testing muscle against resistance, inability to move the affected joint.

Tendons get injured because of the “tendon paradox“.

paradox escher waterfallOxygen consumption is almost eight times lower in tendons and ligaments than skeletal muscle. In order to protect against situations involving serious decreases in blood supply, tendons have evolved to have a low metabolic rate and a low anaerobic generating capacity. This allows them to carry loads and maintain their tension over time.

The problem develops, however, once a tendon becomes injured. Due to it’s low metabolic rate, it is very slow to heal. This may explain why tendon injures take so long to treat, and why they often develop into chronic issues. If an athlete doesn’t allow their tendon a break from the aggravating activity, the tendon will be in a losing battle against it’s own poor blood supply.

What are the factors that can cause a tendon injury?  There are internal and external factors.

Internal factors
-Born with one longer leg
-“Knock knees”
-Q-angle
-Age
-Sex
-Flexibility
-Fatigue

External factors (overuse and training errors consisting of):
-Faulty equipment, uneven running/playing surfaces
-Shoe wear
-Too much/too soon
-Not enough recovery time
-Asymmetrical training

To rehabilitate a tendon injury, you can do either concentric exercises (loading the muscle and tendon while it is shortening eg. bicep curls) or eccentric exercises(loading the muscle and tendon while it is lengthening e.g. calf drops off a stair; using both legs to rise, and only the involved leg to lower).

You get more for your money doing eccentric exercises because:
-Less oxygen consumption
-More force production
-Less energy requirement

Our protocol is to start with eccentric exercises for tendon injuries. Once the athlete has no pain with walking and stair-climbing and other daily activities (not including running or playing sports), concentric exercises can be started. And once concentric exercises can be performed without pain, a gradual return to sport can happen.

Studies of Concentric vs. Eccentric Exercises:

Systematic literature reviews of tendon injuries in the lower body, found that eccentric exercises may reduce pain and improve strength, but it is not clear that this type of exercise is better than other types of rehabilitation. So exercise is just part of the picture in terms of rehabbing a tendon injury.

Other Treatments for Tendinitis and Tendinosis:

Manual therapy (ART for example, or Graston).
Adjust any fixations in involved joint and further out along the kinetic chain.

If you think you have a tendon issue, please call us at 510-465-2342 to get started on your path to healing.

 

Reference:
Eccentric Exercise Interventions for Tendinopathies
Daniel Lorenz, PT, DPT, ATC, CSCS, USAW
National Strength and Conditioning Association Vol 32 #2 April 2010.

Photo attributions:
Ankle: wiki commons.
“Escher Waterfall”. Licensed under Fair use via Wikipedia – https://en.wikipedia.org/wiki/File:Escher_Waterfall.jpg#/media/File:Escher_Waterfall.jpg

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FOOT PRONATION: The Shock Absorber of the Body

shock absorber of the foot

When you think of shock absorption in a car, the above picture might be what you imagine.  A series of springs and rods that can take force from one direction and transfer it into another structure.  But what if I asked you to describe the shock absorber of the foot? Some people think of the cushion in running shoes, others picture the heel bone transferring the shock, and yet others think about insoles. While all of these things can contribute some shock absorption to the big picture, the biggest shock absorber of the body is actually FOOT PRONATION!

But Dr. Sandy, no…that can’t be right!  All I hear about is being careful not to pronate when I run or that some people need special shoes so they don’t pronate too much. Why would I want to pronate on purpose?!

Well, the answer to that lies in drawing a distinction between normal pronation and over-pronation. If the foot didn’t pronate at all, we would never be able to land our foot on the ground in preparation for pushing-off. We would all walk around with rigid levers on our feet… CLUNK, CLUNK, CLUNKETY-CLUNK like robots. We won’t get into the issue of over-pronation in this article, but let’s dive a bit further into the normal, healthy pronation of the foot.

robot pic

Shock is absorbed when the rapid pronation of the foot is controlled by the posterior tibialis muscle. This muscle functions in an eccentric contraction (slowing down the elongation of the muscle).  This careful control by the posterior tibialis allows the medial longitudinal arch of the foot to be gently lowered to the ground as opposed to letting it slap the ground.

Four common problems affecting pronation:

1. Joint fixation in the lumbar spine (the nerve flow to posterior tibialis comes from the nerve exiting the spine at L4/L5 in the low back).

2. Disc herniation in the lumbar spine, for the same reason as in #1.

3. Joint fixation between any of the 26 bones in the foot.

4. Adhesion in the tibialis posterior muscle itself, as a result of overuse of poor biomechanics.

Once we find out the problem that is limiting pronation, we can get started treating it through chiropractic adjustments, Active Release Techniques, or rehabilitation exercises.

If you are on your feet a lot and would like to make sure you’re achieving healthy shock absorption, please call us at 510-465-2342 to setup an appointment.

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Love your Food, Love your Body upcoming workshop

We have a special announcement to share!  A colleague of mine, a very thoughtful and skilled yoga therapist, is offering a new workshop this summer called Love your Food, Love your Body. It’s on 8/23/15 from 2-4pm at Leela Yoga in Alameda. Participants will learn techniques to re-establish a healthy relationship to food and body: manage stress, enhance body awareness, and practice joyful and intuitive eating. Jennifer has shared with us her story here, as well as one of the exercises that she will feature in her workshop.

_________________________________________________________

One day during savasana (the relaxation pose at the end of a yoga class) I basically ‘woke’ up. In that moment, I felt completely content, possibly for the first time in my life. I began to clearly see the suffering I was putting myself through in relationship to my body and eating.

It set me on a track towards wholeness…towards getting back in touch with my true self – that part deep within you that is always content, peaceful, unchanging and unaffected by societal pressures.

Once I learned how to extend my awareness and acceptance of myself off the mat and into my life, yoga helped me both become more aware of and heal my disordered eating habits and negative body image.

It essentially rewired my thoughts and, in turn, my habits. I had no idea this was even possible! I truly thought I was doomed to live in a body I disliked and feel like a failure for not being able to change it.

Yoga and mindfulness give us so many brilliant tools for improving our relationship to our bodies and the food we offer them. I’m thrilled to share with you some of the tools that have helped me learn to once again enjoy food and enjoy living in my body.

Here’s one you can try right now:

  1. Lie down in a comfortable position.

  2. Take 10 relaxing breaths focusing on releasing any tension in your body or mind.

  3. Pick two areas of your body that you appreciate and clearly state to yourself why…and really mean it! Stay with each thought and let it soak in for several moments.

For example:

1. I appreciate my feet because they carry me around all day without complaint.

2. I appreciate my arms because they allow me to embrace my loved ones.

“It is through your body that you realize you are a spark of divinity.”

— BKS Iyengar

________________________________________________

Jennifer Meek is a Certified Yoga Teacher (RYT 500) specializing in Yoga Therapy for common challenges such as diabetes, hypertension, back pain, stress, anxiety, body image and trauma.

Yoga transformed her relationship with food and body and she is passionate about sharing these tools with others. You can find her teaching private lessons, public group classes, as well as incarcerated youth in Alameda County. More info at www.jennifermeek.com.

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Did You Know That a Chiropractor Can Adjust a Jaw?

jaw pain helped by oakland chiropractor

Of all the areas of the body that I regularly adjust in my office, the jaw is the one that draws the most surprise from my patients. Many people don’t know that the jaw can get fixated, and that a chiropractic adjustment can restore the mechanics of the jaw.

The jaw has two joints (temporal-mandibular joints) each cushioned by a disc, and one or both can become problematic under the influence of stress, trauma, teeth grinding, poor head posture, or prolonged dental work. The issue is that the disc material can get entrapped either in front of or behind the hinge-like ends of the jaw bone (the condyles of the mandible). The clicking or catching feeling you may hear or feel is the condyle slipping past the trapped disc.

Jaw pain treated by Oakland chiropractor

The rounded condyles of the jaw are shown on the far right of this picture.

On a side note, during an extremity adjusting seminar we had the opportunity to watch videos of surgical procedures showing several types of TMJ surgery. One surgery was to scrape out scar tissue that had built up around the disc that was preventing proper motion. Another surgery was to remove an entire damaged disc! It was amazing to see the texture of the disc material. It was not at all what I had imagined it would be. It stretched quite a lot and looked extremely sticky.

According to Dr. Hearon, an expert on extremity adjusting, you must have three of the following twelve symptoms to have a diagnosis of Temporal Mandibular Syndrome (TMS). If you have fewer than three of this list, you have Temporal Mandibular Dysfunction (TMD). So basically, your treatment will look similar, but you get a less-fancy diagnosis.

12 Major Signs/Symptoms of TMJ:

  1. Pain at the TMJ
  2. Crepitus (a grating sound) at the TMJ
  3. Bruxism (grinding the teeth, especially at night)
  4. Inability to open mouth more than 3 stacked fingers)
  5. Inablitiy to close teeth together
  6. Headaches
  7. Neck pain
  8. Tinnitis (ringing in the ears)
  9. Tracking deviation (jaw veers to one side upon open/close)
  10. Chronic recurring neck subluxations
  11. Muscle weakness in jaw movements
  12. Occular dysfunction (eye movement issues)

Depending on which direction the disc has slipped, there are two main jaw adjustments that a chiropractor can do that restore the function of the TMJ joints in order to decrease a patient’s jaw pain and other symptoms.

Do you experience three or more of the symptoms on this list? Schedule an appointment with your Oakland chiropractor to find out whether you have TMS, and to get started on treating it.

Photo credits: wiki commons

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Is Your Knee Pain Caused by a Mechanical Problem in Your Foot?

knee pain caused by foot pain

Your knee aches everytime you go down the stairs, it flares up after a long run, maybe you’ve even iced and foam rolled and gotten treatment of the knee itself, but the pain continues. What’s going on?

Many of my patients are surprised when they find out that a mechanical dysfunction in their foot was the cause of their knee or hip pain. Especially because they never had any foot pain!

When you push off the ground, your big toe (hallux) dorsiflexes, the rearfoot and midfoot supinate, the forefoot pronates on the midfoot, and the tibia externally rotates. This mechanism is called the Windlass effect.

If the Windlass effect is not working well or if the big toe is limited in its ability to dorsiflex, then we have a mechanical problem known as functional hallux limitus (FHL). When the foot is unable to move properly, something else will move more than it is supposed to in order for us to get from point A to point B. The forces get transferred abnormally into the soft tissues in the lower leg and around the knee, causing knee pain. If the issue continues upwards, hip or gluteal pain will often result as well.

 

There is a movement test that we do in the office to find out whether a patient has FHL. If the Windlass effect is not working correctly, we adjust the joints of the foot/ankle that are preventing this mechanism from occurring, and we strip the adhesions out of the overly tight muscles that go along with these joint fixations.

Book your appointment now to find out whether you have a mechanical problem in your foot. Call 510-465-2342.

Photo credit:wiki commons

Posted in Conditions, running, Uncategorized

Graston Technique Explained aka “How Do Those Metal Torture Bars Fix My Injury?”

oakland chiropractor graston tools

If you’ve ever seen the set of stainless steel Graston tools in our office, you may have wondered what those scary-looking devices are good for!  You may have even experienced a Graston treatment on your knee or shoulder, but not really understood what the tools do.  Today’s article will explain the theory behind Graston, aka “Why This Torture is Really Effective”

*Since this is the internet, it should be noted that we use the word “torture” in a tongue and cheek way.  Of course we’re always working within patient tolerance and encouraging our patients to use breathing techniques to keep the muscles relaxed and their mind distracted from the pain.  And some people report that it doesn’t feel like torture at all, and that they even prefer the Graston technique to manual therapy.  But for most people, it’s worth the temporary discomfort during treatment to arrive at a pain-free place after treatment.
Oakland sports chiropractor uses Graston Technique to treat shoulder pain

Graston falls under the umbrella of Instrument Assisted Soft Tissue Mobilization (IASTM).  This is a form of therapy that uses specialized stainless steel instruments to assist the clinician in the mobilization or poorly organized scar tissue in and around muscles, tendons, and fascia.  The instruments are solid and have angled edges, and are guided with the help of a lubricant such as coconut oil.  Longitudinal strokes are applied parallel to the fiber alignment in a stroking motion along the skin to mobilize the underlying soft tissues.

As the instruments move over an area with underlying fibrotic adhesion, a change in texture is palpable.  The initial strokes, which are used for screening purposes, are smooth and flowing, but become shorter and more concentrated to increase the pressure per unit area once the fibrosis is located.  The pressure needs to be firm enough to locate the fibrosis and cause microtrauma, but not so hard that macrotrauma occurs.  The microvascular trauma and capillary hemorrhage induces a localized inflammatory response and stimulates the body’s healing cascade and immune-reparative system.  (We need to stir up a little bit of inflammation to get rid of a larger inflammatory problem).

Usually upon completion of treatment, there is immediate erythema and the potential for some transient ecchymosis.  (This means there are some tiny red dots that show up as the tiny microcapillaries burst open, and there can be some possible short-term bruising.)

Treatments can be one-time only, or performed over a course of 6-8 sessions, depending on the severity and duration of the injury.

Have you experienced Graston treatments?  What do you like or dislike about it?  Let us know in the comments below.

Source: Orthopaedic Examination, Evaluation, and Intervention.  Dutton, Mark.

Photos: Wiki commons

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Sciatica – 5 Things You Didn’t Know

sciatica

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Why Do I Get Calf Cramps at Night?

Do you experience uncomfortable cramps in your legs at night?  Do your calf muscles cramp up when you’re least expecting it?  Calf cramps and other leg muscle cramps can have various causes.  This article will examine some of the most common reasons for getting calf cramps, and then discuss some options for prevention and treatment.

 

What Are Calf Cramps?

A cramp, also known as a charley horse is a sudden spasm or tightness in a muscle.  They can last anywhere from one second to several minutes.  On a microscopic level, the actin-myosin fiber segments that are involved in shortening and lengthening a muscle, to put it technically, “go totally wonky”.  When the myosin fibers are unable to break free from the actin filaments during muscle contraction, a prolonged contraction occurs and the person may experience a cramp.

Actin_myosin_filaments pic

Sodium (Na), Magnesium (Mg), and Potassium (K) are necessary to drive this process, so if we are deficient in either of these minerals, we are leaving our muscles susceptible to cramps.

There is one other mineral we need to think about with respect to this process, and that is calcium (Ca). Keep in mind for now that potassium can inhibit calcium (not let poor calcium do it’s job).

There is also one other microscopic miracle we need to know about, so let’s go back to microbiology class!  Our cell membranes contain little pumps called Sodium-Potassium pumps (Na-K pumps) that shuttle those two minerals in and out of cells as necessary to maintain proper mineral balance.  As that “put on the brakes” potassium flows out of the cell, it eventually wipes out all the calcium in the cell, which is a trigger to closes the Na-K pump.  When we don’t have enough potassium in the body, the calcium builds and builds and builds and basically the muscle contraction builds up and never shuts off, thus a cramp!

na-k pump pic

So in summary, we need:

Calcium, to drive the actin-myosin contraction process.

Magnesium, to allow for muscle relaxation in the actin-myosin process.

Sodium, to maintain mineral balance with respect to the Na-K pump.

Potassium, to assure that we don’t use too much calcium.

 

Why Do I Get Calf Cramps?

Cramps may occur due to various causes, such as:

  • Repetitive motion or overuse injuries to the calves (running or even standing for too long).
  • Exposure to cold temperatures, especially to cold water.
  • Specific medical conditions, such as blood flow problems, MS, or kidney or thyroid dysfunction.
  • Pregnancy (in late stages of pregnancy the mother’s calcium and magnesium stores may be low).
  • Mineral imbalance in the blood (lack of sodium, calcium, potassium, or magnesium).
  • Dehydration (not enough fluid in the body).
  • Exposure to cold water.
  • Taking certain medications such as steroids, diuretics, and birth control pills

Calf cramps, and other leg and foot muscle cramps tend to happen at night because that is when your muscles are resting.

 

How To Prevent Calf Cramps?

Cramps may be prevented or decreased if you can take in adequate Na, Ca, K, and Mg and drink enough water throughout the day to stay hydrated.  Whole foods sources of these minerals are as follows:

leafy greens chard pic

Calcium: Leafy greens, legumes, seafood, and fruit.

Magnesium: Leafy greens, nuts and seeds, fish, beans, avocados, yogurt, bananas, dried fruit, dark chocolate,

Potassium, Leafy greens, fish, squash, yogurt, white beans, avocados, mushrooms.

Sodium:  Many foods contain sodium and most americans get enough sodium.  It’s important to note however, that clean eaters who exercise frequently may need to add sea salt into their diet to make sure not too much sodium is lost through sweat.

To prevent calf cramps at night, you can take a warm bath, do some gentle exercise, and drink some fluids before bedtime.

 

Treatment of Calf Cramps

Once a cramp is happening, there are two ways to break it.  The first way is to gently stretch the muscle.  If it’s a calf cramp, stretch the calf muscle by pulling your toes towards your shin.  One easy way to do this is to stand facing a wall with one foot behind you, and then do a basic runner’s calf stretch.

If this method doesn’t work, the second, slightly more aggressive method, is to manually affect the actin-myosin bridging.  No, you don’t need to pull out a microscope for that.  All you need to know is in which direction the muscle fibers run.  In the example of the calf muscle, the fibers run vertically from the knee to the foot.  You are basically going to quickly pinch the middle of the muscle.  Place your hands in the center of the muscle, fingers facing each other and about two inches apart.  Then perform a quick pinch motion, going deep into the muscle and bringing your hands towards each other.  It doesn’t feel great, but it is effective!

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The Nine Most Common Running Injuries and How to Avoid Them

running berkeley half goes near campus

Whether you’re running Berkeley fire-trails behind the stadium just for fun, or stepping it up for the more serious undertaking that is the Berkeley Half Marathon, you will want to learn about the most common running injuries. Furthermore, there are some simple steps you can take to prevent these injuries!  As it turns out, preventing these running injuries is quite similar to treating them, so you will save yourself some agony if you can identify them early.

 

View of Berkeley Half

When we talk about running injuries in Berkeley or Oakland, we’re not talking about mountain lion attacks on the fire-trails, tripping over unavoidable political posters, or even getting into fights with people wearing red shirts (go Bears!). The most common running injuries are insidious, meaning that they develop slowly and steadily, in the most tricky and dastardly way. You could train all throughout the summer months, only to have a repetitive use running injury sneak up on you in the middle of November, right before your first attempt at running the Berkeley Half!

Avoiding Running Injuries

The most interesting thing about most of the following running injuries is that the PREVENTION is the SAME as the TREATMENT! Yes you read that correctly! If you click on an individual link below, you will be taken to an article we’ve written that specifically address the symptoms, causes, prevention, and treatment of that particular injury.

You may start to notice patterns. For instance, plantar fasciitis (pain on the bottom of your foot near your heel) is best TREATED by a sports chiropractor performing Active Release Techniques to the muscles and fascia on the bottom of the foot, as well as to the tight, overworked muscles in the calf, hamstrings, and glutes. In order to PREVENT plantar fasciitis, you will need to stand on a tennis ball to breakup the adhesions that are starting to form (due to overuse) on the bottom of the foot. You will also need to foam roll your calf, hamstring, and glute muscles to alleviate the tightness in those structures that is causing the problem downstream at the foot. To TREAT plantar fasciitis, you stretch the calf muscles.  To PREVENT it, you also…you guessed it…stretch the calf muscles! Additional TREATMENT includes strengthening the glute muscles, because this improves lower extremity biomechanics. In terms of PREVENTING the issue, starting a glute strengthening program early in the running season goes a long way!

Oakland/ Berkeley sports chiropractor treats a running injuryAdjusting the foot is a great TREATMENT to make sure the talus (top foot bone) is gliding smoothly in it’s ankle mortise, and that all the other foot bones are able to move in all desired directions. A great PREVENTION measure for plantar fasciitis is to have your Oakland or Berkeley sports chiropractor check your feet to make sure there are no fixations and that everything is moving properly.

 
Oakland/ Berkeley sports chiropractor treats a running injuryThe parallels between treatment and prevention can be similarly drawn for each of the other running injuries in this article. Generally speaking, if you’re not sure where you need to be focusing your efforts (where do you need to stretch, what should you be mobilizing, what is moving too much, what is weak, etc.) preventative visits to your Active Release Techniques chiropractor can get you pointed in the right direction in terms of self care, and will keep your body as tuned-up as possible. Like regular maintenance visits on your vehicle will keep it running longer and more efficiently, regular prevention checkups at the sports chiropractor will keep you functioning at your highest potential.

 
Outside of the doctor’s office, you can take general wellness measures to fuel your body properly. Fuel can take the form of proper nutrition, adequate sleep, reducing stress, adopting a mind-body practice, and simply getting enough vitamin D through sunshine or supplements.

Follow the links below for specific injuries:

1.  Plantar fasciitis

2.  Shin splints (medial tibial stress syndrome)

3.  Runner’s knee (knee pain)

4.  Piriformis syndrome

5.  Hip pain (VIDEO)

6.  Achilles tendonitis

7.  Hamstring pull

8.  Iliotibial band syndrome

9.  Calf strain

We are here to help support you in your running and fitness endeavors. If you have any questions about running injuries, would like to be evaluated for a specific injury, or would like to schedule a preventative tune-up, please give us a call! We can be reached at (510)465-2342.

And if you’d like to download Dr. Baird’s free 22 page e-book, just click the image below!

Click here to get the guide

Image credit: Berkeley pictures via wiki cc

Posted in running, Uncategorized
Riverstone Chiropractic is conveniently located on Grand Avenue in Oakland CA. We serve patients from Oakland, Berkeley, Albany, Richmond, Walnut Creek, El Cerrito, Emeryville, San Leandro, Alameda, and surrounding cities in the bay area. Riverstone sports chiropractor Dr. Sandy Baird uses their background in athletics and massage therapy to provide their patients with effective and personalized sports medicine treatments, which include Active Release Techniques, chiropractic treatment, deep tissue massage, and rehabilitation exercises. Riverstone Chiropractic - 3409 Grand Ave #5 Oakland California 94610 - (510) 465-2342