Plantar Fasciitis

What is plantar fasciitis, and how is it caused?

Plantar fasciitis is inflammation of the plantar fascia. This is a thick band of tissue that connects your heel to your toes and runs along the bottom of your foot. When this becomes inflamed it causes pain at the heel of your foot, and sometime along the sole of your foot. The pain is usually at its worst in the morning. There are many things that can cause plantar fasciitis, these include:

  • Having flat feet, or having flat or incorrectly fitted shoes
  • Being pregnant or overweight, placing more pressure on the feet
  • Having an abnormal gait
  • Having a job that requires you to constantly be on your feet
  • Activities that cause lots of stress on the feet e.g. long distance running

How can chiropractic help?

You may or may not be aware that chiropractors can adjust parts of the body other than the spine, and this includes the joints in your feet. If the joints in your feet are not moving correctly this can place excess pressure on the tissues in your feet, including the plantar fascia. Chiropractors are able to adjust joints in the feet to ensure that they are all moving correctly. Therefore they won’t be placing any unnecessary pressure on the tissues within the foot.

Improper gait is something that can contribute to plantar fasciitis as it places abnormal stress on the feet. Chiropractors are able to adjust feet, ankles, knees, hips, and the spine, as well as giving advice, in order to improve gait and minimise the excess stress being placed on the feet that can contribute to plantar fasciitis.

What are some other things I can do to help with plantar fasciitis?

  1. Weight control – if you are overweight you are constantly placing extra stress on your feet. By maintaining a healthy body weight you will be placing less stress through your feet which will place less pressure on the plantar fascia. This can give it a better chance of healing.
  2. Shoes – it is very important to have a good quality shoes that fit well. Ill fitting shoes place more stress on your feet and your plantar fascia. If you are unsure of your shoe size you can get a shoe fitting done. Also avoid flat shoes such as jandals, as these also place more stress on your feet.
  3. Rest – if you have plantar fasciitis it is important to spend time off your feet. You need to let them rest in order for the inflammation to go down and for your plantar fascia to be able to heal. However it is important not to stop exercise and movement entirely. This can cause the plantar fascia to become stiff, which can increase pain.
  4. Ice – placing ice on your foot for 10-15 minutes at a time throughout the day will help to bring inflammation down and reduce pain levels.
  5. Massage – massage can help to relieve the pain in your foot. An easy way to do this is to roll the sole of your foot over a foam roller. You can also freeze a bottle of water and use this to massage and ice your foot at the same time.
  6. Stretching – gently stretching the plantar fascia can help to relieve pain. An easy stretch to do is to rest your ankle (on the same side as your sore foot) on your opposite knee. Then gently pull the toes on this foot towards your shin and hold for 10 seconds at a time.

 

 

Carpal Tunnel Syndrome

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is a condition you may acquire when one of nerves that runs through your wrist (the median nerve) becomes compressed. The carpal tunnel is a small passageway made up of ligaments and bones that the median nerve runs through. This passageway can sometimes become too narrow, placing pressure on the nerve and causing symptoms. The main symptoms of carpal tunnel syndrome are pain in the hand, wrist or forearm, as well as numbness of tingling. There can also sometimes be some weakness of the hand or the wrist. Usually shaking out the hand will temporarily relieve the symptoms. Often there is more than one thing that contributes to carpal tunnel syndrome occurring in a person. Some of the risk factors for carpal tunnel syndrome include:

  • A fracture or dislocation of the wrist
  • Some chronic illnesses such as diabetes
  • High blood pressure
  • Inflammatory conditions such as rheumatoid arthritis
  • Obesity
  • Fluid retention (common during pregnancy or menopause)
  • Repetitive movements of the wrist
  • Working with vibrating tools

How can chiropractic help?

Carpal tunnel syndrome is caused by the passageway in the wrist that the medial nerve runs through becoming too small and placing pressure on the nerve. This could be caused or worsened by the joints within your wrist becoming misaligned. Chiropractors are trained on how identify misalignments within the wrist and adjust them if necessary. Having all the joints in the wrist properly aligned minimises the chance of the carpal tunnel being narrowed. Furthermore this will help in the process of healing of the wrist. As well as the wrist, chiropractors can also adjust elbows and shoulders. This can ensure that all of the joints in the arm are healthy and moving properly. When everything is in its correct place, it reduces the chance of pressure being placed on nerves.

What are some ways you can help yourself with Carpal Tunnel Syndrome?

While chiropractic care can help stop and prevent carpal tunnel syndrome, there are things you can do yourself to help along the healing process and prevent it from occurring again in the future. These include:

  1. Keeping warm – cold temperatures can aggravate the nerve and increase your symptoms.
  2. Keep your wrist in a neutral position – if you are using a keyboard and/or mouse for work, make sure they are in a position that allows your wrist to be in a neutral position, prolonged flexion of the wrist will aggravate symptoms and slow down healing.
  3. Compression sleeve – this can help to keep you wrist in a neutral position, and prevent you from flexing the wrist too much and for too long.
  4. Minimise repetitive movement – where possible try and minimise the repetitive movements that caused the carpal tunnel syndrome in the first place. If this is not possible make sure your are at least taking regular breaks.
  5. Take it easy – make sure you are not straining your wrist more than you need to, making simple changes such as reducing your grip on a pen or typing more lightly can help to reduce the pressure in your wrist.
  6. Stretching – gently stretching out your wrist can help ease the symptoms of carpal tunnel syndrome.

Stretching Before or After Exercise?

Stretching is an excellent practice to incorporate in our everyday lives. This is due to the many benefits it has, such as keeping your muscles flexible and able to work to their full length. Essentially this means, how far that muscle can bend and twist. It also helps prevent muscle injury or strain.

There are many different types of stretching, the most common being static and dynamic stretching. Static stretching is when you stretch a muscle by holding a particular stretch for a long period of time and often is repeated. Dynamic stretching is when you perform movements through the entire range of motion without reaching an end point.

Today we will be talking about whether it is better to stretch before or after exercise and what type of stretch is better when.

Stretching before exercise?

There are many people who believe different ideas about when and when not to stretch. However, you should not perform static stretching before exercise. This is due to the fact that the muscles are not warm yet and as your body is cold, it will not help in injury prevention. Anytime you try and stretch muscles that are cold, the body helps by providing a protective mechanism to not over stretch. This means that stretching when your muscles are cold (before exercise), causes everything to tighten. You would then be working your body out in a contracted, tight state which leads to decreased performance and can lead to injury.

What you can do before an exercise routine or class is an active warm up for 10-15 minutes. This enables you muscles to warm up and prepare for exercise. An active warm up can include dynamic stretching as it improves range of motion and helps your body prepare for movement.

Stretching after exercise?

There is a great deal of benefits to stretching post exercise. The best time to stretch is when your muscles are warm which is directly after exercise rather than before. As you have been moving your muscles, there is an increase in circulation in these them. Therefore after exercising you are more flexible, and this increases overall flexibility. After exercise, muscles are generally tight which can cause a risk of muscle injury. Stretching after exercise reduces this risk of muscle injury. Stretching after exercise is also known to cool your body down and slow down your breathing. Your heart rate then decrease in order to bring your body back to its normal resting state.

To conclude, it is very important we stretch at any time of the day. However it is best to perform dynamic stretching before exercise and static stretching after exercise.

Iliopsoas Bursitis

Iliopsoas bursitis is an inflammation of the bursa located under the iliopsoas muscle, which is directly in front of the hip. A bursa is a fluid filled sac that provides a cushion and helps reduce friction between the bones and tissues.

Iliopsoas bursitis can be caused by many things such as, arthritis, overuse injury or an acute trauma. There is a risk of iliopsoas bursitis with performing repetitive activities which causes overuse of the joints, muscles, and tendons. Hence why this is common in athletes who participate in running, swimming, and rowing. Individuals who have tight hip flexors can develop this condition as there is an increased pressure which creates friction over the bursa.

Symptoms of Iliopsoas bursitis:

  • Pain which starts at the front of your hips and can radiate to your thighs, knees, or buttocks.
  • Discomfort when walking uphill/ upstairs and rising from a seated position.
  • Stiffness after rest or in the mornings
  • Snapping or clicking sounds in your hip.
  • Limping to avoid pain.
  • Tender to touch.

How can Chiropractic help?

Chiropractic can help your bursitis a great deal! Chiropractic adjustments allows your nervous system to function better and increases joint mobility. Therefore, this increased joint mobility can allow relief from discomfort, decrease in inflammation, and improve the joint flexibility. Chiropractic adjustments will remove excess pressure on the tendon and bursa which will allow it to heal faster and more naturally.

What are some other things you can do to help Iliopsoas bursitis ?

  • REST! Decrease any activity that is causing pain and inflammation.
  • Apply ice to the inflamed joints to reduce inflammation.
  • Increase strength and flexibility through stretching. Stretching can help reduce any tightness which is affecting the bursa.
  • Hip flexors stretch: place the knee of your injured leg on the group so your entire lower leg is on the ground. Place your other foot on the ground in front and bend your knee while leaning forward slightly. You should feel a stretch at the front of your thigh. Hold for 30 seconds and repeat 5 times.
  • Straight leg raises: this strengthens the iliopsoas and quadricep muscles in your thigh. Lie on your back and straighten your injured leg. Bend the opposite leg so your foot is flat on the ground. Raise your injured leg up so it is in level with the opposite thigh. Pause for a second then bring it back to the ground and repeat 10 times.
  • Sitting hip flexion: sit on a chair, bend your knee, and raise your knee as high as possible. Hold for a second then return to starting position. Repeat 10 times.

Prevention of Iliopsoas bursitis:

  • Ensure you are maintaining flexibility and strength of the hip muscles.
  • Avoid performing repetitive exercises or movements that put strain in the hips.
  • Lose weight- increase in weight can put extra pressure on the hips.

 

 

The Benefits of Reading to Your Newborn

Reading to your newborn babies contributes to their development of their growing brains. It helps a baby with their language development as they begin to learn speech patterns along with taking in information.

A big question people often have is, do babies understand what we are saying? The answer to this, is yes!

Reading books to babies and kids help them to expand the variety of words that they use. Many books contain words we may not used in our everyday life. Books contain different names for different things and may use more adjectives, this helps your baby hear lots of different words. Hearing words helps a baby build a network of words in their brain. The more stories you read aloud to your baby, the more words and sounds they will hear. All this adds up to their ability to talk and communicate later. A study conducted in 2019 estimated that children who are regularly read to in their first five years of life are exposed to 1.4 million more words that children who were not read to in these first years.

Babies can gain a greater emotional understanding from by the expressions and sounds you make while reading. This helps with their brain development. Spoken words convey that words have different meanings things while different sounds mean certain things.

Making reading to your newborn a part of their routine to help them to see that reading is fun and sets them up for life. It will teach them that reading is not a chore for school or work, but reading can be fun too.

What is the best way to read to your baby?

Try to read everyday and at similar times so it becomes a comforting routine for your baby. Ensure you point out and names pictures such as animals for example. This helps your child to learn what these pictures are. You can later ask them to point to the “duck” for example. This creates a learning process and understanding of what different things are for your baby. Read the book with expression, giving each character a different voice, making animal sounds, and introducing your baby to new sounds.

How to pick the best books for your baby?

During the first few months of a baby’s life, they just love the sound of your voice, so anything you read is helpful. As they get a little older, books that they can touch is ideal. Vinyl or cloth books are easy for a baby to touch and feel. As they become more interested, books with bright colours, and shapes are great to read. Once your child starts talking, pick books with simple words or phrases they can learn.

The best way to ensure you child becomes a reader is to have books around the house for them to read as they get older.

 

 

Chiropractor – What’s That Popping Sound?

Chiropractor – What’s That Popping Sound?

Ever wondered exactly what’s happening when you hear that popping sound when you get adjusted by your chiropractor? Or if pop or no pop makes a difference when getting adjusted? Watch this video to find out.

Revolution Chiropractic – Auckland Chiropractors – Structural & Postural Rehabilitation Experts

To Schedule Your Appointment at Revolution Call 09 418 3718. You can also book online.

Revolution Chiropractic
Family Chiropractors
09-4183718
46 Lake Road, Northcote, Auckland

Chiropractor Auckland - Crack/Pop Sound

 

Chiropractic & Breastfeeding

For many mum and babies breastfeeding can be a real challenge.

We know that about 80-90% of mum try to breastfeed at birth but by one week of age as few as half of mums are still exclusively breastfeeding. This figure continues to drop with only about 1% of mum exclusively breastfeeding when baby is 6 months old, which is the recommended time we should exclusively breastfeed for.
There are of course many reasons why mums give up on this, from sore nipples to inadequate milk supply, or baby having issues with latching to suckling. All too often these problems lead to too much pain, or even breast infection and ultimately and understandably mum giving up on breastfeeding because it just gets too hard.

This is a real shame, because we know that it is really important for babies health. We know that babies who are breastfed are less likely to suffer from ear infections and tummy bugs, they’re even less likely to develop asthma and other conditions that can be life threatening.
It just goes without saying that nature knows best and that breastfeeding is the optimal form of nutrition for infants.

So if someone is having issues with breastfeeding, what can they do about it? luckily help is available.

-Lactation consultants and other health professionals can really help mums and babies to overcome the breastfeeding issues.
-One health care profession that many mums turn to for help is their family chiropractor.
But why might a chiropractor help with breastfeeding? Well the answer is really simple. Chiropractors see babies to help improve the way their body and nervous system functions so that they can get the best possible start in life.

Revolution Chiropractic – Pregnancy & Child Chiropractors

To Schedule Your Appointment at Revolution Call 09 418 3718. You can also book online.

Revolution Chiropractic
Family Chiropractors
09-4183718
46 Lake Road, Northcote, Auckland

Chiropractic & Injury Prevention

Chiropractic care can positively impact many different aspects of health and function.

This study shows that poor control of the core muscles may be the cause of people developing pain and sustaining an injury which can be prevented and improved via chiropractic care.

We also know from previous studies that people who have lower back pain often have delayed activation of their core abdominal muscles when performing various movements. We also know that the brains of these people are much less aware of what’s going on in their lower backs. This can be due to misalignments in their spine. To clarify, this means many people with lower back pain don’t receive or process accurate info for their brain. The small muscles around the spine aren’t able to do this so their brains have to guess what’s going on and therefore may not be controlling the lower back in an ideal way. which can damage the back further.

This is why chiropractic care is so important. It can restore proper communication between your brain and your body. Therefore, your brain knows accurately what’s going on and can control your whole body in the best way possible.

Revolution Chiropractic – Auckland Sports Chiropractic & Rehabilitation Centre.

To Schedule Your Appointment at Revolution Call 09 418 3718. You can also book online.

Revolution Chiropractic
Structural Correction Experts
09-4183718
46 Lake Road, Northcote, Auckland

Chiropractor Auckland - Revolution Chiropractic

The Best Warm Up Routine – Structural Chiropractic & Rehabilitation Experts

Auckland Chiropractor

Revolution Chiropractic offers Structural Corrective Chiropractic care to individuals Auckland wide.

You are in for a rare treat when you schedule a complimentary consultation with Revolution Chiropractic; Furthermore, you actually sit down for a consultation with one of our Chiropractic Doctors to discuss structural chiropractic, a consultation is a conversation; not an examination and certainly not a high-pressure sales pitch.

When you visit our chiropractors, two things will happen:

1. Firstly, we will get to know you.
2. Secondly, you will get to know us and how we may be able to help you achieve better health.
We will provide you with an overview of chiropractic, and then explain how our focus – Structural Correction – is quite different than conventional chiropractic. Most importantly, we’ll determine if this can be the solution you’ve been searching for to achieve optimal health.

Following your consultation with us you are more than welcome to proceed on that day, or on a future date with a complete Structural Chiropractic examination which will include:

– Structural and postural analysis
–Bilateral weight distribution analysis
– Spinal examination
– Examination of any other part of the body that is necessary for your case
– Orthopaedic, neurological, functional, range of motion and mobility examinations
– Specific Digital Structural Radiographs – X-rays (If necessary)

Revolution Chiropractic – Auckland Sports Chiropractic & Rehabilitation Centre.

To Schedule Your Appointment at Revolution Call 09 418 3718. You can also book online.

Revolution Chiropractic
Structural Correction Experts
09-4183718
46 Lake Road, Northcote, Auckland
www.revolutionchiro.co.nz

Chiropractor Auckland - Revolution Chiropractic

Have Sugar But Not Too Much

Introduction

A week or 2 ago we mentioned diabetes and ways we could help prevent it. The best and most effective way is to cut sugar out. The recommended amount of sugar consumed on a daily basis should be no more than 9 teaspoons. Just a can of soda has 8 already. So you see for the sweet tooth’s out there (including me) we should really watch out how much sugar we consume every day as it can be very easy to consume more than recommended. There is no doubt that sugar can definitely give us more energy instantly every day and make us feel happier but there are more serious side effects apart from diabetes when consuming too much sugar on a regular basis.

 

Sugar and the issue of weight gain

Sugar has been shown to lead to weight gain. This is because sugar is an empty calorie. Despite it having so many calories it is not high in nutritional value at all and is not very filling. A higher calorie intake equates to more weight gain. Another reason why sugar leads to weight gain is that it is the first source of fuel the body uses. As a result, they do not offset hunger for very long in the stomach. This leads to more regular eating thus increasing the calorie intake. Sugar also has the ability to affect biological pathways that regulate hunger. Our body produces a hormone to regulate hunger depending on energy output. This hormone is called Leptin. Studies have shown that excessive sugar intake disrupts the function of Leptin in our body by making our body more resistant to it. This means we end up consuming way more calories than we need in order to meet our body’s fulfillment.

 

Sugar and the issue of obesity and heart diseases

Consuming too much sugar on a regular basis increases the likelihood of some sort of heart disease. One reason as to why it increases the chances of heart disease is that excessive sugar causes obesity. Sugar leads to obesity due to the increased intake of calories. Obesity is one of the main causes of heart disease. Sugar also stops triglycerides from breaking down. This puts more pressure on the heart as there would be more blockages. This will cause the heart to pump harder leading to high blood pressure. Another reason why sugar leads to high blood pressure is that it increases LDL while decreasing HDL. LDL is known as bad cholesterol. This is because it sticks to your arteries leading to narrowing of the artery. While HDL is known as the good cholesterol and it removes all other bad fats such as triglycerides and LDL that’s floating in the bloodstream. As the artery is narrowed there will be less blood being able to flow through thus leading to increased blood pressure.

 

Sugar and the issue of oral and dental health

Finally, too much sugar leads to poor oral and dental health. As you’ve probably heard every mother says ‘stop eating sugar it’s bad for your teeth. There is plenty of bacteria that live inside the mouth. Some of the bacteria are good and protect your oral health but some are not. These bacteria thrive off sugar. They love it as much as you do. But as these bad bacteria grow out of control they release acids. These acids released can dissolve the enamel of your teeth leading to cavities. This acid also causes bad breath. This is why it’s important to brush your teeth and decrease the amount of sugar to stop these bacteria from taking over your mouth.

 

Conclusion

Sugar is great, it tastes great, makes you have more energy, and helps you out mentally. However, they have so many side effects if over consumed. Weight gain, heart disease, and poor oral health are just some of them. Make sure to cut out as much sweet food as you can and try to keep under the recommended daily amount!

 

Negative effects of sugar on kids

 

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