Chiropractic

Chiropractor

Keep On Running

gump running

The most important thing I’ve learned in my chiropractic practice when taking care of running athletes is that when injured, a serious runner doesn’t want to stop even after their body forces them to put their running on the shelf. My professional advice to all running athletes is to set the time aside to take care of the body, legs, and feet with an injury prevention program and smart training techniques before injury occurs.

Avoid chronic overuse problems that develop over time from poor running mechanics, worn-out or improper footwear, inconsistent preventative measures such as stretching, warming up, corrective exercise, massage, and chiropractic. Incorporating all of these into your injury prevention program can be helpful to make you a healthy and capable runner.

Here are the 3 most common overuse injuries that I see in my office.

1. Plantar Fasciitis or Heel Spurs

    Causes:

  • Excessive training
  • Poor shoe selection
  • Excessive shoe mileage
  • Heel strike or overstriding
  • Flat feet with no arch supports

     Treatment and Prevention:

  • Correcting Running Posture
  • Correction of any abnormal pelvic tilt with Chiropractic
  • Fixing muscle imbalances through corrective exercise
  • Diligent and consistent stretching, foam rolling, Chiropractic Care, and Massage Therapy
  • Myofascial Release Technique or Active Release Technique
  • Mid-foot strike running gait pattern
  • Tall relaxed posture while running
  • Arch supports or Orthotics

2. Leg Pain or IT Band Syndrome

     Causes:

  • Poor running posture, heel strike, and excessive bending at the waist
  • Inward drawn knees (Genu Valgum) or knocked knee running
  • Fallen foot arches
  • Foot pronation
  • Unaddressed pelvic issues

      Treatment and Prevention:

  • Correction of any joint misalignment occurring in the lower back, pelvis, knees, ankles or feet with Chiropractic
  • Massage, Myofascial Release Technique, and Active Release Technique
  • Stretching and foam rolling
  • Corrective exercise
  • Arch supports or Orthotics

3. Runner’s Knee or Patellar Tendinitis

      Causes: 

  • Poor running mechanics such as over-striding and heel strike
  • Poor shoe selection
  • Flat feet with no arch support
  • Weak quads and hip flexors
  • Tight hamstrings and calves

      Treatment and Prevention:

  • Rest
  • Ice to reduce inflammation
  • Cryotherapy
  • Address mechanical issues and running gait problems with corrective exercise and stretching
  • Address muscle weakness and stretch the tight muscles

The very best tip I can tell the runner’s out there is to get properly assessed by a healthcare professional and set the time aside to maintain your body before injury occurs because running is a very demanding sport or form of exercise. If your car needs it’s oil changed and tires rotated every 3000 to 5000 miles, what will your body require to keep going? Take care of your body because you only get one.

 

Keep on Running,

Dr. Joseph J. Thomas

Chiropractic, Massage, Corrective Exercise, and Nutritional Support

Chiropractic, Massage, Corrective Exercise, and Nutritional Support

 

 

 

 

 

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Proper Hydration and Healthier Discs

Are you drinking enough water to properly hydrate the intervertebral discs in you spinal column? Okay, maybe you’re getting your recommended  6-8 glasses of water a day but can I ask you this question. Is that enough water to replenish the water you lose in your intervertebral discs on a daily basis? This may not be enough.

Our adult bodies are 60% water at best and an infant’s body is approximately 78%. Water is a vital nutrient to the life of every cell and has many important properties. Water acts as the body’s first building material, it regulates our internal body temperature, helps metabolize our foods, is an important component for our blood, helps deliver oxygen throughout our body, and helps flush waste from our body. Water also acts as a shock absorber for the brain and spinal cord and helps lubricate all our joints.
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At my chiropractic office in Joshua, Texas I commonly see patients with disc injuries and herniations. The intervertebral disc is a fibrous pad between the vertebrae in our spines. Intervertebral discs have an outer annulus that is made of of rings of collagen fibers and a liquid gel-like central nucleus that acts like a ball bearing allowing for better movement of the spine. The disc separates the vertebrae and allows our body a greater range of motion and also acts to absorb a small amount of mechanical stress on the spine. Our discs require water such as every cell in the body does and when our bodies are dehydrated so are our discs. Being dehydrated is not good for the health of our discs and can lead to injury when stresses are applied to our spinal column. A disc that is poorly hydrated has a much greater risk for injury than one that is adequately hydrated. Staying properly hydrated can help avoid injury to the intervertebral disc. Below are some things you should know about your intervertebral discs, risks of injury, and how to stay hydrated.

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THINGS TO KNOW: DISC HYDRATION

  • During the day our discs lose water due to stress and the weight of gravity
  • At night while lying asleep gives disc the chance to reabsorb water (We are taller in the mornings and shorter as the day goes by due to compression on the spine and discs causing them to lose water)
  • As we age our discs lose their ability to absorb as much water
  • Avoid sodas, teas, coffee, and alcohol that can dehydrate your body
  • Avoid nicotine and other diuretics that can dehydrate your body
  • Drink more water, double the amount recommended during the hot summer days in Texas heat
  • Athletes playing summer sports or subjected to heat should drink water before, during, and after competition and practice

Written by Joseph J. Thomas, D.C., CCSP

 

 

 

 

 

 

 

 

Controlling Inflammation with Supplementation

Inflammation within our bodies is a natural healing response that occurs to help our bodies heal from injury, exercise, infection, harmful chemicals, processed foods, and internal stressors such as emotional and mental stressors that can damage our body’s tissues and cells. Inflammation is the necessary protective response the body must undergo to facilitate the healing process. However, if inflammation becomes chronic and long lasting it can damage the body’s tissues causing the body to go into a state of distress and dis-ease. Chronic and frequent inflammation has been linked with many health conditions from Arthritis, Chronic Fatigue Syndrome, Fibromyalgia, Cardiovascular Disease, Allergies, Asthma, Celiac’s Disease, Multiple Sclerosis, Alzheimer’s, multiple skin conditions, gingivitis, and even Cancer.

As you can see, it important to keep inflammation levels normal within the body in order to avoid chronic sickness and ill health. Controlling inflammation levels can be accomplished in a multitude of ways. In my chiropractic office, the first thing we do to reduce acute inflammation is apply ice to the inflamed and injured area. Secondly, in more severe cases I will recommend chronic inflammation sufferers to avoid any dairy and grain products. Dairy products contain proteins that are difficult for the body to breakdown causing inflammation in the intestines and joints. Grain products contain a protein known as gluten that causes severe inflammation in the gut thus irritating the intestinal tract. Proper nutrition plays a key role in how your body functions under stress and how it can balance out inflammation levels. Unfortunately, the “Modern American Diet” puts us all at risk because it is full of processed foods that causes high amounts of inflammation in the body. To find out more ways to keep your body in balance I highly recommend to visit http://www.deflame.com and to read all of Dr. David Seaman’s articles to learn more about eating healthier to avoid foods that can cause chronic inflammation in the body. Lastly, if needed I will suggest a natural herbal anti-inflammtory option for patients to use in order to avoid harmful stomach irritations that over-the-counter pharmaceutical anti-flammatory drugs produce. Herbal and other natural supplementation is almost always necessary in cases of chronic inflammation of joints and tissues. There are many supplements out there that can help reduce inflammation in the body as well as making changes to your diet. Listed below are some of my favorite natural supplements that I recommend to patients in my office.

  • Omega-3 Fatty Acids  – “Nature’s Natural Anti-Inflammatory” plays an important role in regulating inflammation response in our bodies. Our modern day diet of processed foods, sugars, and grains throws off the proper ratio between Omega-3 Fatty Acids and Omega-6 Fatty Acids. An excessive amount of Omega-6 Fatty Acids in our diet can cause inflammation levels to be high in the body. Supplement with Omega-3 Fatty Acids in order to keep a more ideal ratio between the them and keep inflammation levels normal in your body. Food sources are salmon, wild game, grass fed meat, fresh and wild caught fish, and flax seed. Krill Oil is also a good source of Omega-3’s and has currently gained popularity as of late. I strictly stick with fish oils from Nordic Naturals or Standard Process of Texas because of the quality assurance of these two company’s supplements (Both companies test their fish oils for mercury). If a patient has Gout and cannot do fish oils I often recommend adding flax seed oil to their regime.
  • Turmeric (Curcumin) – The spice known as “Curry” in it’s concentrated from plays an important role in reducing inflammation throughout the body. Studies have shown the societies that use the spice curry in their diets have less arthritis as a whole. Turmeric is also a powerful antioxidant that is 5 to 8 times stronger than Vitamin E and it’s even stronger than Vitamin C too! A super supplement that has helped myself as well as many of my patients that I often recommend is Turmero-Active from Apex Energetics.
  • White Willow Bark (Salix Alba) – “Nature’s Natural Aspirin” has been used since the Ancient Greeks to reduce aches, pains, and fevers. It has all the benefits of aspirin but none of the side effects! Use this herb if you have a headache but don’t forget to get your chiropractic adjustment too!
  • Bromelain – Typically extracted from pineapples this supplement has been used to reduce swelling , bruising, and inflammation. It is capable of breaking down the proteins that cause inflammation. It is even used as a meat tenderizer in grocery stores because of this property. Use it to help your body to break down the proteins that produce inflammation. Who doesn’t love a little pineapple at breakfast?
  • Boswellia (Boswellia serreta) – Is yet another herbal option used for arthritis, inflammation and it has even been said to have some anti-cancer properties.
  • Vitamin D – Not actually a vitamin at all, Vitamin D is a hormone! It’s a super hormone that has many important jobs in our body. Our body is capable of making “Hormone D” by absorbing sunlight. Unfortunately, most of us are stuck indoors for 40 hour work weeks and locked inside during the winter months. Vitamin D supplementation is an absolute must for everyone. It promotes proper immune function, tissue regeneration, brain function, bone support, and helps fight depression. Vitamin D also reduces the risk of cardiovascular disease and MS. We use vitamin D3 Gummies by Nordic Naturals for kids at our office because the important role Vitamin D plays in optimal development. Other Vitamin D products we like are Liquid Ultra-D form ApeX Energetics and Vitamin D from Garden of Life as well.

At our office in Joshua just south of Burleson, Texas we carry whole food nutritional supplements by Standard Process of Texas, Apex Energetics, Garden of Life, and Nordic Naturals because of their superior quality control. Please consult with a health care professional before using any of the above suggested nutritional supplements. Some of the above herbal/nutritional supplements may react adversely with medications and other health related conditions.

Written by Dr. Joseph J. Thomas (Certified Chiropractic Sports Practitioner by the ACBSP)

Chiropractic, Massage, Corrective Exercise, and Nutritional Support

Chiropractic, Massage, Corrective Exercise, and Nutritional Support

 

 

 

 

 

 

 

 

 

Good Posture = Good Health

 

Leaning Tower

The month of May is “Posture Awareness Month”.  At Joshua Spine and Health Center our staff is challenging our patients to improve their posture and encourage their families and friends to improve their posture too. Do you have good posture? When you look at a person with slouched shoulders, head tilted towards the ground, and a rounded back, do you think they appear healthy? I don’t. When I see a person with poor posture I see a lack of muscular strength, weak structure, low energy – a defeated person with poor health. When you see a person with good posture what do you think of them? When I see a person with good upright posture I picture them as confident, youthful, full of energy, and healthy.

As you can imagine, not many people start off coming into our office with good posture. As a chiropractor it’s one of my first duties to improve this problem as it has many detrimental effects on a person’s overall health.  Poor posture can result in more than just back and neck pain. As a Certified Chiropractic Sports Practitioner I know the importance of balance and symmetry for the body to function at it’s fullest potential.  Poor posture can be even more serious than you think as it progresses.  It can lead to severe problems such as headaches, breathing problems due to the compression of the lungs, mood problems, depression, blood pressure problems, degenerative joint or disc disease, and it can even cause problems with the body’s hormone production.

How can you tell if you have poor posture? Remember that your body is symmetrical from side to side. If a line is drawn down your center, everything on the right should match everything on the left.  Signs of structural and postural problems will be seen in uneven shoulders, uneven pelvic bones, inward pointing or uneven knees, or feet that show inward or outward pressure instead of an even stance.  When assessing posture from the side view of a person, you should be able to drop a line straight down from your ear that should pass through your shoulder, hip, knee, and ankle. If any one of these structures is offline than you have structural issues that should be assessed by a healthcare professional. For example, forward head posture can add up to thirty pounds of abnormal weight to the spine. It can then lead to neck and upper back pain, headaches, arm and hand tingling and weakness, and sometimes carpal tunnel syndrome-like symptoms.

During Posture Awareness Month we are asking our Joshua Spine and Health Center friends to check the posture of their family members at home by using our postural grading chart. Be aware that poor posture leads to poor function and then poor health. If you should find a problem in a family member or yourself you should be scheduled for a complete postural and spinal evaluation. Here are some helpful tips to promote good posture:

  • Keep your shoulders in line with your ears and chest up at all times including sitting in front of your computer, couch, or in your car driving
  • Make sure your workspace is set up properly to prevent any forward head tilt down or excessive reaching
  • Do NOT sit on a wallet, sit on your leg, or cross your legs at the knees (crossing your legs at the ankles is permitted)
  • Do NOT spend hours looking down at your cell phone texting or reading your kindle (Hold your device up higher and maintain a chin that is level)
  • See your Chiropractor for preventive or wellness care adjustments to maintain proper spinal and pelvic alignment

If good posture feels bad and bad posture feels good, then you definitely have a problem and should seek out a qualified health care professional’s help.

Thank you,

Joseph J. Thomas, DC, CCSP

Joshua Spine and Health Center

 

 

Hello, Natural Health Blogging World!

Hello, to everyone out there who is eager to learn about leading a healthier lifestyle.  Our new blog here at wordpress.com will focus on giving you up-to-date information about Chiropractic, nutrition, healthy living habits, and a broad scope of NATURAL health-related topics. Stop by to learn more about a healthier you every month for a new blog about Chiropractic and better healthier living. Thank you for reading and please come again.

Contact us or like us on facebook at Joshua Spine and Health Center or visit our website at joshuaspinehealth.com and joshuahealthcenter.com

Our Chiropractic office is located in Joshua, Texas, only 20 minutes south of Fort Worth.  Our clinic serves the surrounding communities of Burleson, Crowley, and Cleburne as well as the people of Joshua.

Contact us for your Chiropractic needs at (817) 641-1313.