At my chiropractic office in Springfield, VA we treat a wide range of running injuries.  One of the first questions I always asked my patients who run; What kind of running shoes do you have? Were you fitted for the shoes at a running store?  Running is wonderful cardiovascular exercise and a popular workout choice for men and women. Just as a carpenter requires the right tools for his trade, the right pair of running shoes is essential for both the casual and the serious runner. There are some things to consider when purchasing a running shoe.

How far and often will you be running? If you are a casual runner (less than ten miles per week), then a basic running shoe will be fine. If you are training for a marathon, consider making a true investment in your running shoes for optimal performance.

Consider the arch in your foot. Those with a high arch, need a running shoe that is absorbs shock well with no added support to the shoe. If you have an average arch, a neutral shoe will be the best fit. Those with a low arch or flat feet need a motion or stability control shoe to give added support to the arch.

Understand pronation, which is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact. Supination means that the outside of your foot takes most of the shock instead of finishing in the neutral position. Overpronation is too much roll across from the outside to the inside of your foot.

To determine your level of pronation, look at the shoes you walk or run in. Most everyone will begin on the outside of the heel, the real indicator is the wear on the forefoot. If most of the shoe wear is:

•             On the medial (inside) side then you Overpronate

•             On the lateral (outside) side then you Supinate

•             Uniform across the forefoot then you have a Neutral Stride

Where will you be running? Most people run on pavement or sidewalks, so most running shoes are designed with this in mind. However, if you are going to be running on uneven or softer surfaces (such as mountain trails or grass), look at shoes intended for those kinds of surfaces.

Shop for running shoes late in the afternoon, as feet are at their peak size at this time of day. When trying on the shoe, make sure there is a full thumb width between the end of the longest toe and the end of the shoe. In a properly fit running shoe, the toe box will allow the toes to move freely. The heel should not slip or rub against the shoe and the sole should flex with ease where the foot flexes.

Go to a store that specializes in running shoes.  Locally we have several stores that specialize in running such as Pacers and Potomac River Running.

If you run often, consider purchasing more than one pair of running shoes. This way, you can rotate them. If you run often, your shoes should be replaced every six months or 300 miles.

Do consider price so your budget isn’t blown, but don’t sacrifice comfort and durability in the process.

Runners have a wide selection of styles, colors and levels of comfort from which to choose when looking at running shoes. Remember, whether you are a casual runner or a serious runner, comfort and excellent support are essential for the best performance!  To find out more information visit our website at Chiropractor Springfield, VA or give us a call at (703) 912-7822.

Yoga is becoming a more and more popular activity.  The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.  At my chiropractic office in Springfield, VA I highly recommend Yoga to my patients loosen up tight muscles, strengthen weaker muscles, and for stress reduction.  It is a great form of exercise.

Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses).  Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.

Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you are constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..

Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.

Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body.  Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.

Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.

Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.

If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.  If you have any more questions feel free to visit my visit at Chiropractor in Springfield, VA or give is a call at (703) 912-7822.

Neck pain is one of those conditions that affect most people at some point during their lifetime. All you have to do is ask just about anyone, “…have you ever had neck pain?” Then again, maybe you shouldn’t since you’ll probably get overloaded with way too much information from several people willing to share every little detail with you. Because of the way we are anatomically built, the neck is particularly vulnerable to injury (it has to hold up an average head weight of 15 pounds which can be quite a job, especially when we slump or slouch and that 15 pound weight falls forwards). Injury to the neck can result in minimal symptoms all the way to complete disability, making it one of the most common reasons people see doctors of all varieties for help.  Couple neck pain with headaches and now you have a real potential for disrupting lifestyles. With simple causes like poor posture, stress, work station problems or long hours at a computer, not to mention anxiety, depression and more, it’s no wonder ost of us have needed help for neck pain at some point in time.  So, the question remains, “…what can I do about it?”

From a chiropractic standpoint, manipulation, massage and other soft tissue techniques, and several forms of physiological therapeutics (such as ultrasound, electric stimulation, light – low level laser therapies), all work great!  But, instead of (or, in addition to) things that WE do to you, let’s discuss things we can teach YOU to do on your own. There is a long list of aids that help neck pain that you can self-manage, of which some include: a home traction device, cervical pillows, exercises, posture retraining, stress management, work station modifications, work / job analysis and subsequent modifications, and more. Most important is that YOU are in control of your own management program. All you need is a little motivation (your job) and proper training (our job). Many of these “self-help approaches” include an apparatus or device of some sort, which are technically coined, “hard durable medical supplies.” More specifically:

1. Cervical traction units include (but are not limited to) inflatable collars, seated over-the-door traction units, laying on the back varieties, as well as towel traction. The concept here is that you are stretching the neck vertebra apart and if it’s done proper, it should feel good! Don’t do it if it doesn’t or, reduce the weight until it does feel good. Another type of traction is placing a fulcrum (dense foam triangle) behind the neck while lying allowing the head to hang off the edge of the bed.
2. Cervical pillows share the common concept of being contoured to fit the neck and head.  These are thicker on the edge so the gap between the neck and shoulder point is filled in so the head is pointed straight ahead. There are many types of contoured pillows including water pillows, foam, inflatable, buckwheat, rice, and other types. However, a word of caution is in order: you may not like it at first as it can take 3-4 nights to get used to it. But, once you do, you’ll miss your pillow when you’re not able to travel with it. 
3. Exercises. Place your hand against your head and push into the hand, allowing the head to “win” as you move through the full range of motion (forwards, backwards, sideways and rotation). Don’t forget stretching, other strengthening exercises, and fine motor control exercises are important as well. We’ll have to pick this topic up again in the near future.

We realize that you have a choice in where you choose your healthcare services.  If you, a friend or family member requires care for neck pain give us a call today at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

Fibromyalgia (FM) is a condition associated with tight, sore muscles but no one REALLY knows where FM comes from or why it picks on certain people and not others.  Some feel it’s caused by lack of sleep, specifically deep sleep, eventually resulting in chronically tight muscles. Others theorize it’s the underlying stress of a person’s lifestyle that leads to the tight muscles. Either way, tight muscles lead to poor blood flow through the muscle and just like pumping up a blood pressure cuff too high and not releasing the tourniquet effect quick enough, pain results when the muscle is starved from lack of oxygen.  Dr. Doris Cope, MD, director of Pain Management at the University of Pittsburgh Medical Center, wrote that many people (especially FM patients) tense their muscles and probably don’t even realize it, which reduces blood flow to the muscles, resulting in pain. So, the question is raised, how can the FM patient get their muscles to relax so blood can flow through, bringing it the necessary amount of oxygen to the muscle so it doesn’t hurt?

One method of muscle relaxation is exercise. When the pulse rate increases, more blood reaches the muscle, which reduces pain. The studies are clear that walking, stretching and strength training all help reduce fibromyalgia pain. Exercise also relieves fatigue, helps sleep quality and reduces depression – WHAT A GREAT ANSWER for the FM patient! The key is finding the right combination of exercises and how much should one do. Our advice is to START SLOW and gradually increase the dose once you’ve proven good tolerance to the last workout session. Consider flexibility exercises (stretching) such as Yoga classes, walking around the block, or even playing golf (initially a few holes, then 9 and eventually a full round).

Many FM patients have found water exercises are uniquely helpful because of the weight reduction or buoyancy effect.  This is especially true for the overweight FM patient as land-based exercises may be too traumatic on the feet/ankles, knees, hips, or low back. Also, warm water can be quite comforting. Another nice advantage of water exercises is that you can do these anywhere, as long as there is a pool! The exercises can be taught in a formal water exercise class, which is a good place to start if one is available locally or through a health care service. Studies from Spain report that water exercises improve the FM patient’s quality of life not just for the moment, but also over the long term! Over a 12-week timeframe, they discovered women who exercised in warm water for 60 minutes, 3 times per week improved both mentally and physically, had less FM related pain, and more energy (“vitality”). They reported less depression and found an improved desire to be sociable.  The KEY for exercise to be successful is to increase the pulse rate. As Dr. Cope pointed out, a 20 minute, four times per week workout can make a big difference!

If you, a friend or family member requires care for FM give us a call at (703) 912-7822 or visit us at Chiropractor in Springfield, VA

Carpal tunnel syndrome or, CTS, is a common condition that drives many patients to our chiropractic office in Springfield, VA asking, “…what can chiropractic do for CTS?”

As an overview, the following is a list of what you might expect when you visit a Doctor of Chiropractic for a condition like CTS:

• A thorough history is VITALLY important as your doctor can ask about job related stressors, hobby related causes (such as carpentry or playing musical instruments), telephone work, or factory work – especially if it’s fast and repetitive.  Your doctor will also need to learn about your “co-morbidities” or, other conditions that can directly or indirectly cause CTS such as diabetes, thyroid disease, certain types of arthritis, certain medication side effects, and others.

• A Physical Exam to determine the area(s) of nerve compression degree of severity. This may include ordering special tests such as EMG/NCV, if necessary.

• Treatment can include adjustments, Active Release Techniques, Graston Technique, PT modalities (eg., electric stim., ultrasound).

Home Therapies are the main topic for this Health Update. What can YOU do for CTS?

Here are some of the things that you, the CTS sufferer can self-manage:

• A Carpal tunnel splint  is primarily worn at night, keeping your wrist in a neutral or straight position. This position places the least amount of stretch on the nerves and muscle tendons that travel through the carpal tunnel at the wrist.

•  Exercises (Dose: 5-10 second holds, 5-10 repetitions, multiple times / day) such as: A. The “Bear claw” (keep the big knuckles of the hand straight but bend the 2 smaller joints of the fingers and thumb and alternate with opening wide the hand) B. Tight Fist / open hand (fully open – spread and extend the fingers and then make a fist, with the hand). C. The upside down palm on wall wrist and forearm stretch (stand facing a wall; with the elbow straight, place the palm of your hand on the wall, fingers pointing down towards the floor. Try to bend the wrist to 90 degrees keeping the palm flat on the wall. Feel the stretch in the forearm – hold for 5-10 seconds. Reach across with the other hand and gently pull back on the thumb for an added stretch! D. Wrist range of motion (dorsiflexion/palmar flexion) – Place forearm on a table with wrist off the edge, palm down. Bend hand downward as far as possible, then upward. Repeat 5 or 10 times. E. Wrist range of motion (pronation/supination) – Place forearm and whole hand on table– elbow bent 90°, palm flat on tabletop. Rotate the wrist and forearm so the back of hand is now flat on tabletop. Repeat 5 or 10 times. F. Neck Stretch. Sit or stand with head facing forward. Side bend as far to the right as possible (approximate the right ear to right shoulder) and hold for 5 seconds. Reach over with the right hand to the left side of the head and gently pull further to the right to increase the stretch. Reverse instructions for the other side. Repeat 3 to 5 times. Consider other neck exercises if needed. G. Shoulder shrug and rotation. Stand with arms at the sides. Shrug the shoulders up toward the ears, then squeeze the shoulder blades back, then downwards and then roll them forward. Do the whole rotation slowly and reverse the direction. Repeat 3 to 5 times. If you cannot comfortably do the whole rotation, just shrug the shoulders up and down. H. Pectoral stretch. Stand in a doorway (or a corner of a room). Rest your forearms, including your elbows, on the doorframe, keeping your shoulders at a 90-degree angle. Lean forward until a stretch is felt in the chest muscles. Do not arch your back. Hold 20 seconds; repeat 5 times.

• Job modifications are also VERY important but unfortunately, a topic for another time! In short, rotate job tasks (if possible), take mini-breaks, and use tools with handles that fit easily into the hands. Have a job station analysis completed if the above are not enough.

We realize you have a choice in who you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend or family member require care for CTS please give us a call at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

Low back pain can emanate from many anatomical locations (as well as a combination of locations), which always makes it interesting when a patient asks, “…doc, where in my back is my pain coming from?”  In context of an office visit, we take an accurate history and perform our physical exam to try to reproduce symptoms to give us clues as to what tissue(s) may be the primary pain generators. In spite of our strong intent to be accurate, did you know, regardless of the doctor type, there is only about a 45% accuracy rate when making a low back pain diagnosis?  This is partially because there are many tissues that can be damaged or injured that are innervated by the same nerve fibers and hence, clinically they look very similar to each other. In order to improve this rather sad statistic, in 1995 the Quebec Task Force published research reporting that accuracy could be improved to over 90% if we utilize a classification approach where low back conditions are divided into 1 of 3 broad categories:

Red flags – These include dangerous conditions such as cancer, infection, fracture, cauda equina syndrome (which is a severe neurological condition where bowel and bladder function is impaired). These conditions generally require emergency care due to the life threatening and/or surgical potential.

Mechanical back pain – These diagnoses include facet syndromes, ligament and joint capsule sprains, muscle strains, degenerative joint disease (also called osteoarthritis), and spondylolisthesis.

Nerve Root compression – These conditions include pinching of the nerve roots, most frequently from herniated disks. This category can include spinal stenosis (SS) or, combinations of both, but if severe enough where the spinal cord is compromised (more commonly in the neck), SS might then be placed in the 1st of the 3 categories described above.

The most common category is mechanical back pain of which “facet syndrome” is the most common condition. This is the classic patient who over did it (“The Weekend Warrior”) and can hardly get out of bed the next day. These conditions can include tearing or stretching of the capsule surrounding the facet joint due to performing too many bending, lifting, or twisting related activities. The back pain is usually localized to the area of injury but can radiate down into the buttocks or back of the thigh and can be mild to very severe.

We realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain give us a call today at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

WEEKLY HEALTH UPDATE
Dr. Todd P. Sullivan
(703) 912-7822
www.NovaChiroWellness.com

Mental Attitude: Attention & Self-Control. You’re trying to decide what to eat for dinner. Should it be the chicken and broccoli or the super-sized fast-food burger? Making that choice is a complex neurological exercise that can be influenced by a simple shifting of attention toward the healthy side of life. When you decide what to eat, not only does your brain need to figure out how it feels about a food’s taste versus its health benefits versus its size or even its packaging, but it needs to decide the importance of each of those attributes relative to the others… and it needs to do all of this more-or-less instantaneously. When thinking about healthiness, people were less likely to eat unhealthy foods, whether or not they deemed them to be tasty, and more likely to eat healthy-untasty foods. Being asked to think about healthiness led subjects to say “no” to foods more often than they did when asked to make decisions naturally. Journal of Neuroscience, July 2011

Health Alert: Pharmaceutical Ads Do Not Follow FDA Guidelines. A survey of 192 pharmaceutical ads in biomedical journals found that only 18% were compliant with FDA guidelines; 57.8 % failed to quantify serious risks, including death; 48.2% lacked verifiable references; and 28.9% failed to present adequate efficacy quantification. Public Library of Science, Aug 2011

Diet: Increase In Food Allergies. 8% of children have food allergies, with almost 40% reporting severe reactions, an increase of 18% from 10 years ago. Peanut allergies among children have tripled, going from 1 in 250 in 1997 to 1 in 70 in 2008. Center for Disease Control and Prevention, 2011

Exercise: Good Reasons. Exercise assists in efforts to stop smoking, helps you to relax, can help improve short-term memory in older individuals, and helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.). Surgeon General’s Report on Physical Activity and Health, 1996

Chiropractic: Backpack Pains? Backpacks that are too heavy or used improperly can pull on ligaments and muscles, causing aches and pains in the neck and back, resulting in acute or chronic back pain. Things to look for in a backpack: Wide, padded, and adjustable shoulder straps; two straps; padded back; lightweight with a lot of compartments. University of Medicine New Jersey, Sept 2011

Wellness/Prevention: Wash Your Hands! Healthcare workers wash their hands about a third to a half of the time they come into contact with patients and germs. This study used 2 signs: 1. “hand hygiene prevents you from catching diseases.” 2. “hand hygiene prevents patients from catching diseases.” The patient sign increased soap use by 33%, and workers were 10% more likely to wash their hands. The sign about personal risks did no good. Psychological Science, Sept 2011

WEEKLY HEALTH UPDATE
Dr. Todd P. Sullivan
(703) 912-7822
www.NovaChiroWellness.com

Mental Attitude: Lost And Found. A new study shows the neural networks in the brains of the middle-aged and elderly have weaker connections and fire less robustly than in the young. As people age, they tend to forget things more often, are more easily distracted and disrupted by interference, and have greater difficulty with executive functions. While these age-related deficits have been known for many years, the cellular basis for these common cognitive difficulties has not been understood. Nature, July 2011

Health Alert: Patents About To Expire. By the end of 2012, 7 of the 20 top selling medications will lose their patent protection. This is a huge concern for the pharmaceutical industry since a generic drug can cost up to 80% less than the brand name version. $225 billions’ worth of annual global sales of drugs will go off patent by the end of 2015. Patients, taxpayers, businesses and health insurance companies will save billions. FDA, August 2011

Diet: Where To Eat? The percentage of calories eaten away from home increased from 23-34% from 1977-2006. Journal of the American Dietetic Association, August 2011

Exercise: Good Reasons To Exercise. Exercise reduces the risk of developing hypertension (high blood pressure), increases the density and breaking strength of bones, improves your physical appearance, and increases circulating levels of HDL (good) cholesterol.
Surgeon General’s Report on Physical Activity and Health, 1996

Chiropractic: Interesting. “Better than 90 percent of the energy output of the brain is used in relating to the physical body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing.”
~ Roger Sperry, PhD. Medical Nobel Prize for brain research, 1981

Wellness/Prevention: Watch This! People who watch TV for 2 hours a day have a 20% higher risk of developing type 2 diabetes, a 15% higher risk of developing fatal or nonfatal cardiovascular disease, and a 13% greater risk of dying early from any cause. Watching TV alters energy expenditure by displacing time spent on physical activities, and is associated with unhealthy eating (more fried foods, processed meats, sugary drinks and less fruits, vegetables, whole grains). On average, Americans watch TV 5 hours a day.
Journal of the American Medical Association, 2011

Get Up Every Hour
A recent study in the Journal of the American College of Cardiology discovered that people who sat for four or more hours a day outside work had a 50 percent greater risk of dying from any cause than those who sat less than two hours a day. I recommend taking a minute-long walk at least once an hour. Every step counts toward the 10,000 you should be taking every day.

Eat an Egg
This nutritional powerhouse does a body good: One egg provides 13 percent of your daily protein requirement and only 4 percent of the average recommended daily calorie count. Plus, it contains a hefty dose of lutein, an antioxidant that protects your eyes from macular degeneration and UV damage. An egg a day may even help prevent Alzheimer’s: The yolk is a significant source of choline, a nutrient that reduces inflammation in the brain.

Take Chromium
Research shows that the trace mineral helps maintain proper blood sugar levels by increasing cells’ sensitivity to insulin, steeling your body against type II diabetes. Swallow 200 micrograms a day of chromium polynicotinate.

Don’t Forget to Floss
When left to their own devices, the bacteria hiding between your teeth will infect your gums and enter your bloodstream, where they can cause inflammation in your arteries and contribute to plaque buildup on blood vessel walls. Recent studies have linked gum disease to other problems, too, ranging from respiratory infections to neurodegeneration.

Check Your Pulse
Before you get out of bed in the morning, press your index and middle fingers against the inside of your wrist below your thumb and count the beats for 30 seconds. Then double that number. A 2010 study found that compared with a normal resting rate of 60 beats per minute, a rate of 90 or above triples a woman’s risk of dying from heart disease. If your heart rate is high, consider adding more omega-3 fatty acids to your diet.

Do Self-Massage
Stress damages every organ in your body. For quick relief, press your thumbs against the sides of your nose just below your browbone; then walk your index and middle fingers across your brows and finish by lightly rubbing your temples. Massage prompts a drop in cortisol and adrenaline and a surge in feel-good endorphins.

I would also add receiving regular chiropactic adjustments from your chiropractor in Springfield, VA to the list.  Chiropractic adjustments take stress off of the nervous system allowing the body to optimally heal and function.

WEEKLY HEALTH UPDATE
Dr. Todd P. Sullivan
(703) 912-7822
www.NovaChiroWellness.com

Mental Attitude: Fat and Happiness. Humans have an intimate relationship between their emotional state and what they eat. In this study, researchers found the levels of sadness among the subjects who received fatty acids were 50% lower than those who had not. Eating fat appears to be a mood-lifter.
Journal of Clinical Investigation, July 2011

Health Alert: Rising Health Costs. The United States spent $2.3 trillion on health care in 2008, more than three times the $714 billion spent in 1990, and over eight times the $253 billion spent in 1980.
Kaiser Family Foundation, March 2010

Diet: Blueberries and Cancer. Blueberries are full of antioxidants, flavonoids and other vitamins that help reduce free radicals in cells. Free radicals can cause cellular damage, one of the factors in the development of cancer. Blueberries are rich in vitamin C, which helps the immune system and helps the body absorb iron. Blueberry juice and other products may be nutritious but often contain less fiber than the whole fruit, and added sugar or corn syrup may decrease their nutritional value.
University of Alabama at Birmingham, July 2011

Exercise: Eating Before Swimming? A review of 536 autopsies revealed 79.4% of those who had accidentally drowned had visible stomach contents. It’s suspected there may be a link between eating before swimming and drowning as blood is diverted to the intestine during digestion, possibly causing circulation problems while the individual is swimming. This may reduce blood flow to the brain, resulting in loss of consciousness and potentially drowning the swimmer.
Medicine, Science and the Law, July 2011

Chiropractic: Effective For Whiplash. 26 of 28 patients (93%) with chronic whiplash syndrome improved following chiropractic treatment. According to the authors, before the publication of this article, no conventional treatment was proven to be effective. Injury, November 1996

Wellness/Prevention: Investing With Prevention. Preventing heart disease before it starts is a good long-term investment in the nation’s health. Every dollar spent on building trails for walking or biking saves $3 in medical costs. Companies that invest in workers’ health with comprehensive worksite wellness programs and healthy work environments have less absenteeism, greater productivity and lower healthcare costs.
American Heart Association, July 2011