stretching Archives - Amazing Health Advances

Hammer Toe Treatment Gets People on Their Feet Faster

The AHA! Team — Wed, 13 Nov 2024 06:26:43 +0000

Duke Health – If your toes are crooked or stiff, you may have a hammer toe. They may be caused by a sudden injury, chronic instability, an autoimmune disease (such as rheumatoid arthritis), or tight or improperly sized shoes. Here, Andrew Hanselman, MD, a Duke Health foot and ankle orthopaedic surgeon, explains treatment options. How is hammer toe treated? Hammer toes can be treated with stretching exercises, comfortable wide-toe-box shoes, and over-the-counter toe spacers and metatarsal pads, which help keep the toes separated and cushioned, so they don’t rub against each other. If your toe is also rubbing up against the underside of your shoe, you can use small pads, found in most drugstores, to cover and protect the toe. Will I need surgery for hammer toe? Surgery for hammer toes may be recommended to remove some bone and straighten the toe. A foot and ankle surgeon may also manipulate the soft tissue and move the insertion point of the tendon muscle to make the correction even better. Once the toe is straight, they use a variety of techniques, such as a pin, which stays in the toe for several weeks, to hold the toe straight while it heals. These pins are then removed by the surgeon in clinic with little to no discomfort. The pin technique allows the toe to remain straight with no residual metal left inside your body. Another technique uses a small metal implant to hold the toe together while it fuses. This is usually permanent but does not require removal afterwards. Our foot and ankle specialists will recommend the procedure that is right for you after discussing your preference, and the bone quality of your foot. Is surgery for hammer toe painful? Surgery for hammer toes is an outpatient procedure; it does not require a hospital stay. Although every situation may be different, the majority of these procedures are performed under a regional nerve block along with anesthesia administered through an IV to help you relax. This allows for a pain-free process while being safer than traditional regional anesthesia. Often, people are able to walk afterwards using a supportive specialized post-surgical shoe or sandal that is provided at the hospital or surgery center. How long does it take to wear regular shoes and walk normally after surgery? Most people return to wearing regular shoes around six to eight weeks following surgery. Low-impact activities, such as walking for exercise, may begin at that time. Depending on how quickly you heal, you can typically return to higher impact activities, such as riding a bike or using an elliptical machine, around three months and running/jumping activities around four to six months. To read the original article click here.

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Laser Light Therapy Stimulates Regeneration

The AHA! Team — Fri, 09 Aug 2024 08:05:16 +0000

Al Sears, MD, CNS – I want to share a shocking statistic with you… Around 80% of all the pharmaceuticals sold in America — both prescription and over-the-counter — are manufactured in China. Elsie has been a patient at the Sears Institute for Anti-Aging for years. So when she called me in tears, I told her to come in right away… Elsie was leaving on her dream vacation to Africa in less than a week. But she could barely stand up. Her lower back pain was so severe she didn’t even think she could handle the 19-hour flight from Miami to Kenya. Let alone the six-hour drive from the capital city of Nairobi to the Maasai Mara Reserve, where she was going on a week-long safari. Elsie was desperate for relief but didn’t want to manage the pain with prescription or over-the-counter muscle relaxants or painkillers. She was worried that the side effects of these drugs would ruin her trip. When she walked through the front door of the clinic, Elsie was hunched over and clutching her lower back. I brought her into the exam room, where we had our laser therapy set up. I’m a big believer in non-invasive low-level laser therapy. It works for both acute and chronic pain. It combats pain by stimulating cells to reduce inflammation and speed up healing. And studies back it up. In one study, 30 patients with chronic lower back pain were randomly divided into a red light laser group and a laser placebo group. Both groups underwent treatment three times a week for four weeks.1 The patients were evaluated throughout the study with both pain questionnaires and thermography. By the end of the study, the researchers wrote that the “scores of the Pain Disability Index and maximum pain intensity during day and night significantly reduced” in the patients who received laser therapy. Two additional studies of 151 people found that the relapse rate in patients who had laser therapy compared to a control group was significantly lower after a six-month follow-up evaluation.2 At the Sears Institute, I use different colored lasers to treat different issues. Here’s a quick look at what red, blue, and green lasers can treat… Red Reduces pain Strengthens immune system Increases mitochondria energy Stimulates blood flow Regenerates damaged tissue Improves circulation Reduces inflammation Blue Anti-inflammatory Speeds wound healing Relieves pain Boosts immune system Activates telomerase Releases nitric oxide Green Increases nitric oxide Improves blood flow Increases oxygen Reduces blood pressure Reduces pain/inflammation Boosts sexual function I get a lot of questions about how this therapy works. Here’s what I tell patients like Elsie… During the procedure, different wavelengths and outputs of low-level light are applied directly to the targeted area. The body tissue then absorbs the light. The red and near-infrared light causes a reaction, and the damaged cells respond with a physiological reaction that promotes regeneration. You will feel the laser when it touches your skin. However, the entire procedure is painless and noninvasive. You won’t feel any vibration or heat. Each treatment usually takes just a few minutes. I talked to Elsie once she came back from her trip. It was her dream vacation in every way – and the entire trip was pain-free. Stretch Away Pain Every Day While laser light therapy helped Elsie recover in time for her trip, I also gave her some simple stretches to do in order to keep herself loose and limber. You see, as we age, our flexibility decreases. Certain muscles shorten, and your ligaments get weaker, causing you to lose your range of motion. This can cause a host of back problems. One of the first things you should do is to make stretching a part of your daily routine. This stretch is one you can do before you even get out of bed: Sit up with your legs straight out. Slowly try bending forward to touch your toes. Hold for about 5 seconds and repeat 10 times. While still sitting up, turn your torso to the left and then to the right. Repeat 10 times. Lay back down. While lying flat on your back, bend your right knee, grab it with both hands and try bringing it up to your chest. Hold for a few seconds, and then release. Repeat with your left leg 10 times. To Your Good Health, Al Sears, MD, CNS References: 1. Momenzadeh S, et al. “Evaluation of the effects of intravenous and percutaneous low level laser therapy in the management of myofascial pain syndrome.” J Lasers Med Sci. 2016 Winter;7(1):16-20. doi: 10.15171/jlms.2016.04. Epub 2016 Jan 7. 2. Yousefi-Nooraie R, et a. “Low level laser therapy for nonspecific low-back pain.” Cochrane Database Syst Rev. 2008 Apr 16;(2):CD005107. To read the original article click here.

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Back Pain Down Your Leg? Discover Natural Relief for Sciatica

AHA Publisher — Fri, 18 Dec 2020 08:00:04 +0000

Dr. Matthew Roe via NaturalHealth365 – Sciatica pain can cause severe and debilitating pain along with tingling, burning, numbness and weakness of the legs. Sciatica usually occurs when the sciatica nerve is irritated or compressed by a problem in the lower back sending pain down the buttock, hamstring, calf and foot. This is a serious health issue. It is estimated that 40% of the population will experience some degree of sciatica pain in their lifetime. Sciatica pain can vary and encompasses mild cramping, a tightening sensation in the hamstring or calf muscles to an all out constant shooting pain from the buttock down to the foot. And, in case you’re wondering: the sciatic nerve runs from the lower part of the spine down the back of both legs forming what can be though of as an electrical cable to and from the brain. What Exactly Causes Sciatica? When the upper cervical spine is misaligned, it puts pressure on the nerve channel that travels all the way down the back and to the sciatic nerve. This happens when the head and neck are off balance and the body is compensating by raising one shoulder and one hip thus putting pressure on the lower back. Pressure is also caused by the shortening and tightening of the piriformis muscle. This is almost always due to months or years of muscle imbalances in the hip rotator muscles. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This is what enables us to walk, shift our weight from one foot to another, and maintain balance. Basically, the piriformis is used in almost every motion of the hips and legs. To Avoid Pain: Understand the Cause A study in the Journal of Neurosurgery: Spine, published in 2005, showed that about 70 percent of sciatica cases are caused by the pirifomis muscle. If the piriformis is tight (and it often is), it exerts pressure on the sciatic nerve and pushes it against the tendons beneath it, which can cause excruciating pain; this is known as the “piriformis syndrome.” Other causes include spinal stenosis, the narrowing of the spinal canal in the lower back; degeneration disc disease, the breakdown of cushions between the vertebrae; a herniated or bulging disc; or back injury. Spondylolisthesis, which can causes sciatica pain, is a slippage of one vertebra so that it is out of line with the one above it, narrowing the opening through which the sciatica nerve exits. What Is the Best Way to Treat Sciatica? Obviously, weight management, physical activity such as walking and stretching and avoiding prolonged sitting are essential components to pain-free living. One of the most overlooked causes of sciatica is poor posture, which increases the compression of the sciatic nerve. When standing or sitting keep the back straight and shoulders back – to relieve some of the pressure. When sleeping on your back, place a pillow under your knees or when on your side, place a pillow between your knees – to relieve pressure. Adjust the height of chairs – so your feet are flat on the floor and the knees are a little higher than the hips. Keep your feet flat on the floor and do not cross your legs when sitting. You may also want to lie on the floor with a heating pad for relaxation purposes. Should I stretch? The quick answer is yes! There are specific stretching exercises that are helpful. Exercises which stretch the hamstrings are needed. Most low back pain and sciatica problems will benefit from a regular routine of hamstring stretching. Tightness in the hamstrings places increased stress on the low back and often aggravates or even causes some of the conditions that lead to low back pain and/or sciatica pain. The hamstrings are a group of three muscles located in the back of the thigh. They run from the pelvis down to the knee, and help bend the knee and extend the hip. Most daily activities do not stretch the hamstrings – which causes them to become tight and specific stretching exercises are needed to keep them healthy and extended. Relieve Back Pain with Massage and Physical Therapy Massage is a wonderful tool as is some specific yoga exercises. Yoga is considered therapeutic and should be done when the movements are easy to perform. Key point: don’t overdo it. Physical therapy exercises incorporating strengthening, stretching, and aerobic conditioning are often components of a good sciatica treatment program. For example, the goal of chiropractic care is to restore spinal movement, thereby improving function while decreasing pain and inflammation. Depending on the cause of the sciatica, a chiropractic treatment will use spinal adjustments along with ice/heat therapy, and rehabilitative exercises for maximum results. What Is Upper Cervical Chiropractic Care? Upper cervical chiropractic treatments allow the body to correct a spinal misalignment – which drastically increases the pressure on the discs of the low back. It doesn’t correct the spine with any snapping, popping or twisting of the neck or back. The adjustments are not only safe and effective but gentle. When in the mist of a sciatica flare-up, it is important not to use vigorous manual adjustments because pressure to an inflamed nerve can create more irritation. So while chiropractor care is typically used to help with sciatica pain it is also important to note that nerves are extremely sensitive to compression. Remember, while suffering with severe back pain, gentle chiropractic adjustments can be quite beneficial. About the author: Dr. Matthew Roe is a practicing upper cervical chiropractor and has a Bachelor of Science Degree in Exercise Science. He has a Doctor of Chiropractic degree graduating Cum Laude from Life University College of Chiropractic. Having studied with the best Upper Cervical specific doctors in the world he understands true healing. His practice focus is to help people fine true health naturally. For more information about Dr. Roe – visit: WinterGardenChiropractors.com Sources for this article include: Health.Harvard.edu, NHS.uk, Spine-Health.com, Mayoclinic.org To read the original article click here. For more articles from NaturalHealth365 click here.

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9 Secrets to Get Rid of Hip Bursitis Quickly and Naturally

AHA Publisher — Mon, 05 Oct 2020 07:00:52 +0000

Dr. Brent Wells, DC via Dr. Axe – If you or someone you love have bursitis in the hip (or anywhere for that matter), you know how painful this condition can be. Chances are that the only thing you are really thinking about is how you can stop the pain of bursitis quickly but naturally. No one wants to pump their bodies full of chemicals they don’t need. Today, we are going to talk about what bursitis is, why it hurts like the dickens, and best of all, little known ways that you can stop bursitis pain quickly, without resorting to pharmaceutical drugs. What Is Bursitis? Around the joints of your body are small, fluid-filled sacs called bursae. These sacs surround the tissue where the skin, muscles, or tendons meet the bones. Bursae provide lubrication and prevent friction, as well as wear and tear when the joint is being used. When these sacs become inflamed, they cause pain called bursitis. Bursitis can cause anything from a feeling of mild discomfort to fairly sharp, or sometimes it’s more of a burning type of pain. Bursitis can make the joint look red, cause swelling and prevent you from moving since the joint will feel stiff. Bursitis of the Hip The hip has more than one bursa sac. However, approximately 60 percent of all cases of hip bursitis involves the outermost sac called the trochanteric. This is located on the outside of the hip, where the leg attaches to the hip bone. When you stand up and put your arms at your sides, this bursa sac is located right about in the middle of your palm. If you press on this area and feel pain, or if the outside of this joint is swollen or red, chances are that the trochanteric bursa sac is inflamed. Will the Pain From Hip Bursitis Ever Go Away? The strange thing about bursitis is that it can flare up for only 6–12 hours or it can last for days, in some cases, even a few weeks! Unfortunately, bursitis can appear to be healed, and the pain can disappear the same way, for a few hours or a few weeks, but then it returns suddenly. Bursitis can become a chronic condition, affecting your quality of life, and limiting what you can do. You don’t have to live with bursitis, however. Keep reading for more information about how you can beat this painful condition. What Aggravates Hip Bursitis? This common disorder can be caused by excessive running, exercise, microtrauma over time caused by a variety of issues, or major trauma to the area from a fall or an automobile accident. Sports enthusiasts sometimes develop bursitis in the hip from overuse, such as soccer players or ballet dancers. Bone spurs can also cause crystals to form and irritate the bursa. Some people develop hip bursitis simply from long hours of sitting. Sitting for long periods without moving or stretching causes the muscles to come shorter and tight, pulling across the bursa and irritating it. Inflammation is often idiopathic, which means that it has no known cause. Talking to your doctor or chiropractor about your daily activities and habits oftentimes reveal the root cause. 9 Little Secrets for Hip Bursitis Relief Regardless of the root cause, one thing is certain, you want that pain to stop now! I’ve compiled a list of easy ways you can find pain relief right now. 1. Stretching Exercises You might be thinking that you can’t exercise because of the pain, but the following stretching exercises will provide some pain relief so that you can do other exercises that will hurt less, such as swimming or water aerobics. Try some of the following stretches: Hip Bridges Lateral Leg Raises Lying Leg Circles Hip Rotator Stretch Iliotibial Band Stretch Clamshell If you are unsure how to do these exercises, a quick online search will provide photos, instructions, and even videos of how to do these stretches properly. 2. Sleep Secrets One thing that is super annoying about hip bursitis is that you can’t sleep on your side! Getting a good night’s rest is important, so what can you do to sleep so that your hip doesn’t hurt? If you love to sleep on your side, you can try placing a small pillow under your hip or between the knees to reduce pressure. If you like lying on your back, you can put a small wedge pillow under your knees or use it to cushion the hip. 3. S.L.A.M Ladies, if you have a desk job and you find that just getting in and out of the chair to be painful, try the sit like a man routine. Position your legs at the 11 o’clock and 1 o’clock position and stand up without putting your legs or feet together. This reduces the distance that the tendon will move across the bursa and make getting up, or sitting down, more comfortable. 4. Ice Therapy Everyone reacts differently, but for many people, ice therapy can help to reduce swelling and pain, while reducing inflammation. Use an ice pack or cold pack on your hip for 20 minutes on and 20 minutes off. Never put the ice pack directly on your skin but wrap it in a cloth or towel. After three days, you can move on to secret No. 5. 5. Heat Therapy Ice therapy only works for the first three days that you start feeling pain. After that, heat will offer more relief and it brings healing nutrients to the area. You can use a hot water bottle, a heating pad set on low, a warm, moist towel or soak in the tub. There are also heat packs that stick on the skin. You can place one of these under your clothing, so it is unnoticeable while you are at work or out in public. 6. Anti-Inflammatory Supplements Since the pain is from an inflamed bursa sac, the obvious way to stop the pain is to reduce or eliminate the inflammation. Natural, plant-based anti-inflammatories are far better than over the counter anti-inflammatories (such as ibuprofen). Some of the best anti-inflammatory supplements include: Mullein Curcumin Omega-3 SAM-e Zinc Cat’s Claw Always speak to your doctor or chiropractor before taking any supplement, especially if you are under a doctor’s care for a health condition or if you are taking prescription medications. 7. Comprehensive Chiropractic Care You probably didn’t consider comprehensive chiropractic for hip pain as an effective remedy, but it is extremely useful for the majority of persons with this painful condition. Chiropractors are specialists when it comes to all things musculoskeletal, so they know how to stop the pain of bursitis while offering you speedier healing. Non-invasive adjustments can help reduce the stress and pressure on the bursa, which offers instant pain relief. Chiropractic care can also reduce inflammation and improve the flexibility of the joint. If you have another issue and your chiropractor doesn’t feel that they can help, they will refer you to a qualified specialist so you can get the help you need. 8. Avoid These Exercises We’ve talked a lot about what you should do, so here are a few things that you should STOP doing to prevent irritating the bursa even further and causing more pain. Avoid any activity that causes you more pain Avoid weight-bearing exercises such as walking, running, or stair climbing Avoid sports activities if they cause hip pain Avoid going back to your normal routine until the hip has completely healed Avoid wearing very tight clothing, such as pantyhose or spandex workout pants Depending on your situation, your doctor or chiropractor might add other items to this list for you to avoid. 9. Chiropractic Massage Therapy If even the thought of someone rubbing your hip makes you cringe in pain, I understand, but that’s not what we are talking about. Chiropractic massage is different from your day-spa massage in that it is designed to help heal the underlying tissue without massaging the area directly. Your chiropractor will explain what areas need attention to the massage therapist. Most massage therapists working in the chiropractor’s office are already very aware of bursitis. They will do everything you need to alleviate hip pain, improve circulation in the area and speed the healing of strained muscle tissue. If you have any questions about whether chiropractic massage therapymight be right for you, speak to your chiropractor or primary care physician. Following through on exercise, stretching,and a resting program can offer you tremendous pain relief. If you don’t feel substantial improvement despite taking these measures, speak to your chiropractor or primary care doctor. Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been Anchorage’s top-rated chiropractor for over 20 years. His practice has treated thousands of Alaskan patients with chiropractic care, massage therapy, and physical rehab therapy designed to help give long-lasting relief. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more. To read the original article click here. For more articles from Dr. Axe click here.

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NEW Study Reveals Why Stretching Is More Important Than Ever, Due to COVID “Stay-at-Home” Restrictions

AHA Publisher — Thu, 30 Jul 2020 07:00:57 +0000

Joy Jensen via NaturalHealth365 – We already know that Americans tend to spend a lot of time sitting, something that’s often referred to as “sitting disease.” In fact, too much inactivity has a serious impact on heart health and overall wellbeing – linked to issues such as, type 2 diabetes, cancer, and heart disease. To make matters even worse, new COVID-19 “stay-at-home” orders have left many people more inactive than ever. But, one new study that’s particularly relevant right now with the COVID-19 restrictions many people are facing reveals the vascular benefits of stretching. This recent study, published in the Journal of Physiology, found that regular leg stretching exercises were linked to an improvement in vascular function. Naturally, this kind of information comes at a critical time when many people – even those who were formerly active – aren’t moving around nearly enough. Stretching Exercises Associated with Improvement in Vascular Function The small study done at the University of Milan in Italy looked specifically at leg stretching exercises. Individuals involved in the study underwent 12 weeks of passive stretching training, and after that 12 weeks, researchers observed significant systemic and local vascular improvement. Participants had a 30 percent increase in their femoral change in blood flow, peripheral arterial stiffness decreased by 17 percent, and central arterial stiffness decreased by 25 percent. They also found that after 12 weeks of the stretching training, participants had a four percent decrease in their systolic blood pressure and an eight percent decrease in their diastolic blood pressure. Controls who did no stretching had no major changes in these measurements during the study. According to researchers, the study clearly shows that the passive stretching training was effective at decreasing stiffness in both arteries directly involved and those not directly involved, as well as improving overall vascular function. The changes observed suggest that stretching results in both systemic and local cardiovascular adjustments. Since stretching has been shown effective at improving vascular function, researchers believe that it has practical implications for further use as a treatment for improving vascular health while reducing cardiovascular risks. It especially has potential in individuals dealing with limited mobility. Improving Heart Health During Pandemic-Induced Down Time Researchers specifically noted that the new application of using stretching to improve vascular health is especially relevant right now, when pandemic-induced downtime due to stay-at-home orders and other COVID-19 restrictions leaves many individuals confined to their homes. Access to training that prevents heart disease and other health conditions is currently limited, but something as simple as routine passive stretching can help. If you’re currently confined to your home right now, you can combat sitting disease and lower your risk of serious health complications related to excessive sitting by adding stretching to your own daily routine. It’s easier than you think. According to John Hopkins, you can take small steps to combat sitting without having to go to the gym. They recommend standing for eight minutes for every 20 minutes that you’re sitting and moving for at least two minutes. Aiming to get 10,000 steps a day, even if you’re walking around your house or right outside your home can also help. Before you stretch, it’s a good idea to warm up your muscles – so, walk around for a few minutes before you begin your stretching routine. And, remember, you do not have to move vigorously – you just have to move to see the benefits. Sources for this article include: Wiley.com, MedPageToday.com, HopkinsMedicine.org To read the original article click here. For more articles from NaturalHealth365 click here.

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