Decrease Muscle Cramping Through Exercise

walking legsMuscle cramps affect everyone, because everyone has muscles. If you use your muscles, or if you don’t use your muscles, they will cramp and spasm. I specialize in muscles. As a Chiropractor who specializes in trigger points, I work on cramped, spasmed, inflamed and pulled muscles every day.

I mention all of these characteristics together because they all occur together. In my exerpience, a muscle cramp is due to a minor or microscopic tear (or pull) of a muscle fiber. Recent evidence is backing this observation up. Continue reading Decrease Muscle Cramping Through Exercise

Reduce Chronic Pain Through Exercise

stretching

Chronic  pain affects millions of Americans every day. Specifically there are 116 million Americans in chronic pain on a daily basis.

Some of these pain sufferers are able to get relief from their pain. Sadly, many of these chronic pain sufferers are not able to relieve their pain. They have not found a medication or treatment that can reduce their pain. There are also many chronic pain sufferers who can take something or do something to reduce their pain a little, but can’t get rid of it. Continue reading Reduce Chronic Pain Through Exercise

Ease Arthritis Pain Through Exercise

ti chiExercise has been proven to slow down the progression of osteo-arthritis through strengthening up the muscles that surround irritated joints. The stronger and looser the muscles are that surround an arthritic joint, the more stabile and less painful that joint will be.

The more you can exercise, the stronger your muscles will get, and the more weight you will loose. This will allow you to move easier and will take stress off of your irritated and arthritic joints.

It is a matter of finding the right exercises to do. If you have foot, ankle, knee, hip or low back arthritis, then the pounding from jogging and running will be too much on your joints. It will flair up your pain and symptoms. Low impact exercise is the way to go: stationary bike, outdoor bike, elliptical machine, stair master, swimming, rowing. These are all examples of low impact cardio-vascular exercise.

The Pain Free Lifestyle program takes you step by step through the process of getting into shape. It will lead you into a healthier, less painful and more active lifestyle.

Here is a slide show that demonstrates some stretches and exercises that are easy on your body, low impact, and will not flair up your arthritis.

http://www.webmd.com/osteoarthritis/managing-oa-pain-10/everyday-exercises-for-oa-slideshow

Ergonomics, or How to Lessen the Effects of Sitting All Day

sitting at desk

We live in a sitting society. Most of the jobs that are available involve sitting in front of a desk or computer or sitting in some other capacity that is equally sednentary.

A generation or two ago, most jobs involved standing. Most jobs involved working on a conveyor belt, or being a clerk, or other jobs that involved being on your feet.

Now that we are sitting more and more, we are seeing the long term effects of a lifetime of sitting. Continue reading Ergonomics, or How to Lessen the Effects of Sitting All Day

An Exercise Plan for a Middle Aged Person Who is Out of Shape

nordic walking

If you haven’t exercised in months, you are going to have to ease your way into exercising. The first few weeks of an introductory workout routine should not be intense; during the beginning phase you should not go hard. If you don’t prepare your body properly for exercise then you will be setting yourself up for injury. You have to get into shape to exercise.

An injury will prevent you from exercising. In order to get the full effects of exercising, you have to do it on a consistent basis.  It is hard to be consistent with exercise if you get injured every few months. Repeated injuries can be enough to permanently sideline you from exercise. Continue reading An Exercise Plan for a Middle Aged Person Who is Out of Shape

How to Prevent Back Pain

200177292-001Back pain will affect over 80% of all of the population. You never realize how much you use your back until it is injured and can’t use it. You use your back muscles with every step that you take. You use your back muscles every time you get up or sit down. They are used constantly all day long and once injured, can get easily injured again.

While extremely prevalent, back pain is also easy to prevent. If you can do the right exercises, stretches and eat right, you can reduce the frequency and intensity of back pain. You just have to know what to do.

This article gives some good tips for managing and treating back pain.

http://www.cnn.com/2013/05/01/health/hansraj-spine/index.html?hpt=hp_c4

To Stretch or Not To Stretch

stretching

The New York Times recently ran an article on stretching. In this article, 2 studies were mentioned that looked at the effectiveness of pre workout stretching.

They both showed that pre workout stretching can impede speed and decrease strength. Both of the studies support limiting stretching before physical activity.

I would never recommend pre-workout stretching. Post workout stretching is what is effective for loosening up muscles and preventing muscle pulls and other injuries. Continue reading To Stretch or Not To Stretch

Muscles, Exercise and Pain

Everyone gets a daily accumulation of tightness. Daily, repetitive motions slowly cause muscles to tighten until they get so tight that they tear and fall into patterns of spasm and inflammation.

I specialize in treating muscles through a specific,  trigger point therapy. I am a chiropractor by trade who specializes in a specific, chiropractic, trigger point technique called Nimmo. It is named after Dr. Raymond Nimmo, the creator of the chiropractic technique. I have specialized in this technique for over 12 years. Continue reading Muscles, Exercise and Pain

Exercise, Disease, and Chronic Pain

Exercise is good for you. Exercise can make you look and feel better over time. It is by far the best way to keep yourself looking and feeling young, and preventing your actual age from catching up with you.

But what if you suffer from a disease process such as multiple sclerosis (MS), diabetes, or arthritis? What if you suffer from chronic pain? Is it still alright to exercise? Should you work through the pain? Will you be harming yourself more? Continue reading Exercise, Disease, and Chronic Pain

A New Year, A New You, New Year’s Resolutions

In the gym community it is widely known that the busiest time of the year is in January, at the beginning of the year.

This is because every year millions of Americans make a New Year’s Resolution to begin exercising and  living a healthier lifestyle.

They all go to the gym (or health club or spa), some with more knowledge of, and experience with, exercise than others. Some having exercised recently and some having not exercised for many years. Most will end up stopping exercise within 1 to 2 months because of an injury. Continue reading A New Year, A New You, New Year’s Resolutions