Piriformis: A Key muscle

The piriformis is a small, triangular-shaped muscle in the hip. It is primarily responsible for controlling the rotation of the hip while we walk or pedal. Because of its location, pain in the piriformis can feel like it is coming from the low back, the sacrum, or even the hip joint itself. Piriformis issues are easily mistaken for other, more common back injuries.

It is estimated that almost 1 in 10 cases of back pain actually come from the piriformis.  Often, patients suffering from piriformis syndrome have been through multiple treatment approaches and sometimes have even had procedures performed on them without relief.

Cyclists and runners are especially prone to piriformis syndrome. Because the piriformis controls the rotation of the hip, it is called upon to work hard with each stride and each pedal stroke. Shoes with poor support and especially core weakness can overtax the piriformis, causing it to become painful and eventually dysfunctional.

Certain bikes, with their aggressive seat angles and aero handlebar positions, are notorious for placing stress on the piriformis. Seats that are ill-fitting or just worn out from miles on the road can also be a factor. A good early stop for cyclists and triathletes with hip or back pain is to take their bike to a bike fitter.

Because of its negative impact on core strength, pregnancy is a big setup for piriformis syndrome. Most athletes don’t feel the effects until months or even years later. When their training intensity increases, typically so do their symptoms.

Foam rolling, using a physio roll to massage the piriformis, and strengthening the core are all great ways to get a jump on treating moderate piriformis syndrome at home.

At Grande Chiropractic, I treat this condition successfully with Active Release Therapy (ART) to break up adhesions formed by repetitive stresses put on this muscle. Often the symptom relief is immediate but the patient is aslo instructed on home stretches.

Chiropractic adjustment is a manipulation of the spine to treat and improve the joints by restoring their proper motion.  The procedure is gentle and controlled to direct pressure to the spine in order to relieve the nerve from obstruction.  The realignment retrains the muscles to help hold the spine in the correct position.

This process needs to be conducted over several sessions to take effect.  The number of required sessions depends on the amount of blockage that needs to be corrected.  With proper maintenance of chiropractic adjustment, you will have a faster road to full recovery.

If you have recently undergone a chiropractic adjustment, or if you are about to undergo one, below are some guidelines to help you maintain the alignment of your spine.

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Holiday-Proof Your Body: Part 3

Many common seasonal activities can cause injuries, here are some tips to help you stay healthy during the holiday season.

Holiday Challenge #3 - Tight calves/Sore Feet

Causes:
• Wearing high heels
• Dancing at parties
• Standing while cooking
• Walking and shopping

What woman doesn’t love to wear a chic pair of high heels to a holiday party?  But dancing at your holiday parties and shopping can wreak havoc on your feet.

The good news is stretching the calves and loosening the connective tissue at the bottoms of the feet can go a long way towards preventing foot and ankle pain.

Solution:
Stretching your calves: Lean against a chair and lunge forward with one leg and back with the other, gently bring the back heel down to the floor.  Hold the stretch for 15-30 seconds, repeat 3 times.  Remember… stretching and working out have added benefits for baby boomers including improved bone health, reduced risk of osteoporosis, better balance and reduced risk of falls.

Holiday-Proof Your Body: Part 1

Many common seasonal activities can cause injuries, here are some tips to help you stay healthy during the holiday season.

Holiday Challenge #1: Lower Back Pain

The lower back is a problem area for many people as they age.  Many of us have weak core muscles and a lack of flexibility in our hips.  Combine this with a time of year where you’re carrying heavy objects (like shopping bags or turkeys) and you could have a recipe for an injury.

Causes:
• Shopping/carrying packages
• Poor lifting techniques
• Lack of hip flexibility
• Weak core muscles

Solutions:
1) Learn to lift! 

One of the main causes of low back injuries is bending over something and lifting it with your back.  Ideally you should be lifting from your hips, using the strength of the biggest muscle in the body, the glutes, to do the heavy lifting.  The hip hinge is a great way to do this.  You can use a dowel or broomstick to check your form. Stand with feet wider than hip-width apart, feet parallel.  Hold a stick behind your back (one hand behind the head, one in the curve of your back) keeping the stick against the back of your head, your upper back and your butt - hinge forward with your upper body still and return to the start.  Do 10 reps for 2 sets. 

2) Strengthen your core!

This advice may surprise you, but no more crunches!  Your abdominals are part of core muscles that are meant to stabilize your body and keep your spine straight. Crunches involve the exact opposite movement, whereby you flex your spine and “crunch” at your back’s weakest point.  This puts more strain on your lower back and your posture suffers.  Instead, scientists now believe that we should be doing plank type movements to strengthen the core. To do a plank, go into a push-up position resting on your forearms.  Squeeze your glutes, tighten your core and hold, working up to 60 seconds.  I recommend repeating this 3-5 times.

Have you ever thought about the important role your feet play in your daily life? On face value, your feet touch the ground whenever you’re standing, walking or running, and they are extensions of the legs, which help move you. But your feet are much more than that. After all, they are the foundation of your body, which means keeping your feet healthy can help keep you healthy.

It Starts With Your Feet: The Gait Cycle

When we walk or run, our body goes through a complex set of steps that makes movement seem smooth and easy. It’s actually a complex cycle called the “gait” or walking cycle. (Keep in mind that a cycle starts in one place and eventually ends at that same point.) To understand the gait cycle, start with your right heel on the ground in front of you with the rest or your foot in the air. When your heel first hits the ground, it is called “heel strike.” Next, your foot starts to flatten on the ground as it takes on more weight. We call this “mid-stance.” Then the ball of your foot and the toes finally touch down on the ground, just as the heel begins to lift. As the momentum of your body continues to carry you forward, your toes come off the ground and the whole foot/leg gets ready to swing forward.

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