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 with plantar fasciitis?

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 the joints are all moving correctly, and not 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, and therefore 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 and 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, as 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.

 

 

Benefits of Yin Yoga

What is Yin Yoga?

If you have never tried yoga, you may have the idea in your mind that yoga is all difficult poses that are hard to get into and hold, and may sometimes even be uncomfortable. However there are many different types of yoga and not all of them involve the difficult poses that people tend to associate with yoga. Yin yoga is an easy, gentle form of yoga that anyone can do. If you are interested in getting into yoga then Yin yoga is a great place to start, but even if you think that yoga isn’t really for you, I would highly recommend giving Yin yoga a go, as it has so many great benefits, especially if you are someone who has a lot of stress and tension in your life.

Yin yoga is a more slow and gentle form of yoga, where poses are held for longer periods of time, usually 3 to 5 minutes, but sometimes even longer! Rather than focusing on building up muscle strength, Yin yoga is focused on deeper tissues such as your fascia, ligaments, and joints. This can help relieve a lot of stress and tension throughout the body. Due to the slow pace of the practice it can also have some great benefits for mental wellbeing. Below are some of the amazing benefits than Yin yoga can have.

  1. Relieves tension in the body – the prolonged time spent in the poses allows time for the connective tissue around our muscles to be stretched out and become less stiff. This reduces the overall feeling of tension and stiffness within our bodies.
  2. Increases circulation – when connective tissue is stiff this can limit healthy blood flow, the stretching out of the connective tissue allows for better circulation within the muscles and joints.
  3. Improved flexibility – the amount of time holding the poses causes lengthening of the connective tissues, which in turn leads to improved flexibility and range of motion of the joints.
  4. Improved mental wellbeing – these days our lives can be so fast paced and it can feel like we never get a chance to slow down. Because of the slow and gentle nature of Yin yoga it gives your brain a chance to slow down and relax, reducing stress and improving mental wellbeing.
  5. Improved sleep – as mentioned above Yin yoga reduces stiffness and tension within the body, and can reduce stress and mental wellbeing, this in turn can lead to a more restful nights sleep.

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 with Carpal Tunnel Syndrome?

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, and will help in the process of healing of the wrist. As well as the wrist, chiropractors can also adjust elbows and shoulders, to 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 muscles which is why 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 and heart rate 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. 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. 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?

  • 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:

  • 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.

 

 

Revolution Chiropractics’ Revolutionary Way

What do we do at Revolution Chiropractic and how is this revolutionary?

The primary objective for us at Revolution Chiropractic unlike any other Chiropractic Office is to make sure we reset your structure to normal. Most chiropractor talk about restoring your posture but this is not the same as your structure. Some chiropractors will even go as far as saying that they are restoring your structure but they are not doing anything other than standard adjustments of the spine.
The structure does not change with standard adjustments alone. I’ve spent 5 years analysing and researching this topic and although adjustments are literally the most amazing this you could do for your body… and they are a great tool for resetting your nervous system and improving mobility and flexibility, reducing pain and discomfort… they won’t be as effective as they can really have the potential to be if you don’t follow up the adjustments with some specific rehabilitation. Also… structural corrective chiropractors will utilise different adjustments techniques proven to improve your structure. The standard way most chiropractors adjust you just won’t do it.

Firstly let’s clear up some misinformation out there about posture and the correction of it…

Your posture depends on your structure. So any postural things you improve will not be long term if your structure is out. There are many practitioners that are posture focused but from my knowledge and understanding this is kind of a bit of waste of time if your structure is out. & most of these practitioners won’t look at your structure at all, they don’t know how to access your structure and how to correct it. First of all, a structural corrective chiropractic adjustment is needed before you do any rehab otherwise your structure won’t change. How can it when it’s been fixated in one position for years potentially? There is so much adhesion and scar tissue around some of these structural shifts that an superficial exercise won’t have that much effect on.

You need a structural corrective chiropractic adjustment to start the engine. These adjustments literally fire up your joint and muscle receptors and there’s new information being fed from your body to your brain via you nervous system. Then your brain can alter its control of your body / make it more appropriate and better.⁣

So now…what do I mean by structure and what’s a normal structure?

structural chiropractic
Well you see, your spine has 2 primary curves. These are called the ‘Cervical Lordosis’ and the ‘Lumbar Lordosis’ which basically means the ‘neck curve’ and the ‘lower back curve’ (most commonly known as the lower back arch).
A normal structure has these two curves in their correct position and form like the left side of the picture shown.
The right side of the picture as you can see has a different structure. The neck curve looks straightened and it’s forward, the lower back curve also looks straightened and guess what happens to the mid back? It accentuates and you get that ‘bad posture’  or ‘granny hump’ look. Why does this matter and how can it impact your musculoskeletal health and your overall health?

Here is how it all works

When a bone in misaligned, it doesn’t have its proper motion and movement that it normally should have. Why is this important and what can a structural chiropractor do to improve your health? ⁣Well without a properly functioning joint, the muscles that surround that joint become useless, they also lose nerve connection to your brain. How? Let’s look at a couple of analogies to understand this. ⁣
1. What happens to the muscles when you break a bone and have to put a cast around it to wait for the bone to repair? The muscles waste away right? They get smaller and weaker. Why? Because without joint activity and movement, muscles don’t need to do anything.⁣
So this is how muscles around a misaligned joint that doesn’t move properly lose their strength. They become weak and are therefore less supportive for your structure, creating abnormalities in your structure⁣
and posture and without the muscle support you will damage joints, bursas, capsules, discs, nerves and all that’s within them. ⁣
2. Muscles and joint have mechanoreceptors that send information up to your brain (via your nerves) so that your brain can alter its control of the body / make it more appropriate and better.⁣
Without joint motion and muscle activity, these receptors also don’t work therefore the brain doesn’t have accurate information from the body therefore it does not control the body the best possible way. It’s use it or lose it for the brain, once it’s had a while of lack of proper connection to a part of your body, it will become more and more confused and creates more compensations in your body which causes tightness and stiffness in your muscles which can cause pain. Your pain may also be coming from repetitive trauma on your joints and all the structures within the joint because of lack of muscular support. ⁣

So at Revolution Chiropractic we take it up a notch

We probably.. in fact i’m willing to bet that we have the most thorough process of consultation and examination of any chiropractor in new zealand at least. Most chiropractors have pre-printed reports they run through with you to tell you what’s going on in your spine. They have pre-printed recommendations on your water intake, caffeine intake, exercises and so on. They do their consult, examination and adjustments in no more than 20 minutes and they’ll have your report done in 5-10 minutes. Thereafter your appointments will be anywhere between 3-5 minutes.
Okay… believe me, I KNOW how amazing chiropractic adjustments can be…so putting in the bare minimum effort gets your a long way and you look like you’re a god sent… what i’m saying here is not to downplay chiropractic at all… I mean I am in LOVE with chiropractic and what it does for us… but at Revolution Chiropractic we like to push chiropractic to highs that most chiropractors don’t bother doing so… it costs them time and money to do so… and quite frankly it’s not as profitable.

So what do we do that’s so different?

Firstly, we like to see the individual for a free consultation first and then decide if we can help and inform them how exactly we can help, including costs. This free consultation is 30 minutes long with one of our strutural chiropractors.
Only if you are a good candidate for structural corrective care and you want to fix your issues at their core, we go through to a complete structural examination which includes structural spinal analysis using specialised equipment and x-rays.
After analysing your postural photographs taken in our office and your X-rays in detail plus all the other information acquired during the examination we conduct a thorough report of diagnosis, rehabilitation and recommendations on various parts of your lifestyle such as sitting, standing, sleeping, nutrition, supplements, etc.
This process takes up anywhere between 30-90 minutes and your report is detailed to its’ core… it can be anywhere from 10-15 pages long.
We also adjust your spine specific to what’s going on in your structure to correct it as well as restoring your spinal curves to normal again using specialised rehabilitation equipment.⁣

We see all sorts of musculoskeletal and non-musculoskeletal conditions at Revolution

We see many people with neck or back pain and bulging or herniated discs that have gone through procedures like microdiscectomies previously who are back to square one a year or two down the road. (Micro-discectomy is surgery to remove herniated disc material that is pressing on a nerve root or the spinal cord). Upon a very detailed examination we find the cause of WHY your discs are herniating to start with and treat the actual CAUSE so that this cycle of herniation, microdiscectomy, herniation, bandage treatment stops.⁣
We also see individuals with pain and problems in other areas of their body such as shoulder pain, knee pain, ankle or foot pain, shin splints, pregnancy related issues… and there are always those people with things such as post concussion syndrome, dizziness and vertigo, TMJ dysfunctions (jaw pain), sinusitis and recurrent sinus infections, brain fog which we also help. ⁣Of course it is pertinent you see your structural chiropractor for any head or neck related injuries such as concussions and whiplash.
structural chiropractic

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 breastfeeding, 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 breastfeeding 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

Baby Chiropractor 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 due to misalignments in their spine. This means that many people with lower back pain, their brain is not receiving or processing accurate information from the small muscles around the spine, 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 so 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; you actually sit down for a consultation with one of our Chiropractic Doctors At Revolution 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. We will get to know you.
2. 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