Do you have D.O.M.S.?

What is DOMS?

Delayed onset muscle soreness or DOMS. is the pain and stiffness felt in the muscles several hours to days after strenuous or unaccustomed exercise. This soreness is typically felt most strongly 24 to 72 hours after the exercise.

According to the American College of Sports Medicine, symptoms of DOMS to watch out for may include: muscles that feel tender to the touch, reduced range of motion due to pain and stiffness when moving, swelling in the affected muscles, muscle fatigue, short-term loss of muscle strength.

What causes DOMS?

High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles. It was once thought that a buildup of exercise-induced lactic acid was to blame for DOMS, but this common misconception has been debunked.

Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it.

Eccentric exercises cause you to tense a muscle at the same time you lengthen it.

For example, the controlled, downward motion as you straighten your forearm after a biceps curl is an eccentric movement. The way your quads tense up when running downhill is also an eccentric movement.

What can be done to treat DOMS?

Massage

2017 review of several studies found that people who received a massage 24, 48, or 72 hours after an intense workout reported significantly less soreness than people who didn’t get a post-workout massage. Getting a massage 48 hours after workout seemed to work best.

Getting a massage after every workout may not be feasible, but you can try self-massage on your:

  • calves
  • thighs
  • buttocks
  • arms
  • shoulders

To massage your muscles, apply some oil or lotion to the area and knead, squeeze, and gently shake your muscles.

Using a foam roller right after a workout may also help head off a bad case of DOMS.

Topical analgesics

Topical analgesics are products meant to help relieve pain. Menthol-based topical analgesicsTrusted Source and those with arnica may help ease the pain of DOMS. These products can be applied topically to the area that’s sore. Always following packaging instructions about how much and how often to apply.

Cold bath

2016 review of studies found that a 10- to 15-minute full-body immersion in a cold water bath (50–59°F or 10–15°C) lessened the degree of DOMS.

Cold baths have become a popular self-treatment for competitive athletes.

Warm bath

Does an ice bath sound extreme? Try a soak in a warm tub, instead. Moist heat wraps or a warm bath trusted source ease the pain and stiffness that come with DOMS.

Anti-inflammatory foods

More research is needed, but some trusted source suggest that eating certain foods or taking certain supplements may help ease DOMS. Some of the supplements being Tart cherry juice 1oz. per day or 1000mg of vitamin C can help reduce the length and intensity of the muscle soreness.

Learn what kinds of foods to eat after a workout to support optimal muscle recovery.

Do over-the-counter pain relievers help?

According to research published in 2000, nonsteroidal anti-inflammatory (NSAID) medications, such as ibuprofen (Advil), don’t do much to relieve DOMS pain.

When to seek medical help

DOMS rarely requires a trip to the doctor. But the American Council on Sports Medicine recommends you see a doctor or nurse practitioner if the pain from DOMS stops you from doing your normal daily activities.

You should also seek medical attention right away if:

  • your DOMS lasts longer than 7 days
  • your urine becomes abnormally dark
  • you have severe swelling in your arms and legs

Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out.

Here at Vector Spine and Sport we work with you to recover from pain and injuries that happen to all athletes weather you are just getting into it or if you are a seasoned pro. We love to give you the tools recover and get back to doing what you love. We are your local Millcreek, UT chiropractor. If you have any questions please feel free to contact us or give us a call at (801) 456-0352.

Do You Have Knee Pain?

Knee pain is a common problem. The location of the pain, as well as what activities aggravate the knee pain are very important in proper diagnosis and treatment of the pain you are experiencing.

Not only can knee pain affect your ability to walk, run, or carry out your usual activities. Knee pain can also really affect your sleep. There may be general aches, leg pain with movements, restricted movements, swelling, sharp pain etc.

So let’s talk about some of the more common causes of pain by location

Back of the Knee pain

Bakers Cysts

Swelling that develops in the popliteal bursa at the back of the knee. This is one of the most common causes of pain behind the knee.

What are the symptoms of a bakers cyst? Small bulge (like a water balloon) behind the knee, tightness and pain behind the leg, pain while walking and kneeling.

Knee Sprain

Knee sprains happen commonly form over stretching one or more of the ligaments or tendons, which can result in a full or partial tear of the tissue.

What are the symptoms of a knee sprain? pain, swelling, bruising, decreased knee movement, pain with passive movements.

Posterior Meniscal Tear

A tear in the meniscus cartilage at the back of the knee. Causes are sudden twisting, a force through the knee or a gradual wear and tear type of injury.

What are the symptoms of a posterior meniscal tear? swelling, locking, pain behind the knee with extension, pain with walking, running, squatting & going up stairs.

Deep Vein Thrombosis (DVT)

A DVT is a blood clot in the deep leg veins. If it breaks off it can lead to a heart attack or stroke. Causes are prolonged inactivity, certain medications, pregnancy, obesity, and genetics.

What are the Symptoms of a DVT? Pain behind the knee or in the calf, swelling, redness, warmth usually only in one leg.

Warning! A DVT is a potentially life-threatening condition. If you are showing symptoms or suspect you might have a DVT seek immediate medical attention.

Hamstring Injury

Overstretching the hamstring muscles can cause pain in the back of the knee. It may also tear the muscles. Causes can be sudden and fast movements such as springing, lunging and jumping.

What are the symptoms of hamstring injury? aching behind the knee or thigh, sharp pain behind the knee. Worse when bending the knee or with acceleration of deceleration movements.

Front of the knee

Runners Knee

This is the most common cause of knee pain from running the diagnosis that is most commonly associated with this is patellofemoral pain syndrome. The problem is that the patella is having problems with its tracking. Most commonly the patella tracks laterally.

What are the symptoms of “Runners Knee”? Gradual onset and come and go depending on your activities. It can feel sharp at times, dull ache, Stabbing, Burning all worse with movements.

Iliotibial Band Syndrome (ITB Syndrome)

One of the most common causes of lateral (outside) knee pain. Usually due to tightness, friction and inflammation of the IT band, which is a thick band of connective tissue on the outside of the thigh.

What are the symptoms of Iliotibial band syndrome? Lateral knee pain on the outer side of the knee that radiates up the thigh.

Jumpers Knee

This is the common name for infrapatellar tendonitis. Which is tiny tears and resulting inflammation of the infrapatellar tendon from overuse. The infrapatellar tendon sits below the patella as the name suggest.

What are the symptoms of infrapatellar tendonitis? the area just below the patella “knee cap”, stiffness and knee pain after running, jumping and other ballistic activities.

Knee Bursitis

Around the knee there are a number of bursa, which are small fluid filled sacs that sit between tendons and boney spots to prevent friction. these can get irritated from repetitive actions, which leads to inflammation and pain.

What are the symptoms of knee bursitis? The symptoms are varied depending on which bursa is affected. Typically they include pain swelling, redness and limited knee range of motion.

What Treatments are there?

Chiropractic

Chiropractic care is a great non-surgical avenue to pursue to knee pain. As musculoskeletal specialists, chiropractors have great results with treating this type of conditions. Through the use of chiropractic adjustments, massage therapy or muscle work, deep tissue laser therapy and therapeutic exercises we are able to greatly reduce and in some cases eliminate the symptoms.

Acupuncture

Acupuncture is another great option that is used to treat sciatic pain. The goal with acupuncture is to calm the central nervous system as well and release tension in the muscles surrounding the spine. Acupuncturists seek to balance the flow of energy pathways in the body through pathways called meridians and reduce inflammation which is can aggravate many conditions.

Physical therapy 

Physical therapy helps to reduce pain through specific exercises to stabilize the knee, hip and ankle and increase function. Here in the office we use rehabilitation exercises to help fix the issues so you can get back to having fun. If we do not have the tools to get you better we have the contacts that do.

Steroid injections 

Steroid injections can be beneficial for short term reduction in pain when it comes to sciatic pain. This can be expensive and is not a good long term option as their are increased risks associated with multiple injections with steroids.

Activity modification 

Activity modification is another way to reduce pain as well as stay out of pain. In modern day society in general we do not move as much as we should. Making simple changes throughout our day can make huge differences. Research suggests that we should be taking micro breaks through our day so that we are not in one position too long. This can be as simple as standing up and walking around our desk at work or shifting the hips side to side and forward and back while driving in the car.

We at Vector Spine and Sport are committed to helping you get feeling better and fixing the issue if we are able to. If you have questions or concerns please contact us at (801) 456-0352.

Do you have elbow pain?

Elbow pain can have many causes.

Golfers elbow, tennis elbow are the common names for lateral and medial epicondylitis. Which is caused by irritation of the common flexor or extensor tendons of the forearm. This irritation is usually caused by the eccentric contraction which is the motion of an active muscle while it is lengthening under load.

What can you do for epicondylitis?

You can use braces. This is a temporary solution to your elbow pain. It does feel good to have this brace compressing your elbow. If you get some relief from using one of these braces, it is a great tool to use so that you are not aggravating the elbow. But it will not fix the problem.

Using Ice and heat can also be useful for reducing pain and inflammation in the elbow. The research suggests that the most benefit from both ice and heat is about 20 minutes. I suggest alternating between ice and heat. Using an ice cube or freezing water in a small paper cup and using that to massage the elbow using it until it it nice and numb, then using a hot pack or heating pad to heat the elbow up. What does this do to the elbow? The ice constricts the blood vessels and causes some tightening of muscles, pushing inflammation out into the bloodstream and then the heat dilates the blood vessels and moves the inflammation away from the elbow.

Muscle work is also useful when addressing elbow pain. Because muscles are the ones doing the work, they can also be the ones causing the problem. Working on them only makes sense. Using self massage, instrument assisted massage, and massage therapy to reduce pain and prepare the soft tissues to be able to work and strengthen the areas that need to be stronger.

Using a FlexBar to strengthen the muscles in the forearm is going to help fix the problem so that this does not become a chronic issue. The exercise is fairly simple: 1. Hold Flexbar in the involved (hurt) hand maximum wrist extension. 2. Grab the other end of the FlexBar with the Uninvolved hand (uninjured) hand. 3. Twist Bar with non-involved wrist while holding the involved wrist in extension. 4. Bring arms in front of the body with elbows in extension while maintaining the twist. 5. Slowly allow Flex bar to untwist by allowing involved wrist to move into flexion.

What else is there that can help?

Deep tissue laser therapy can help reduce the inflammation in the elbow and reduce the pain. This is safer than taking NSAIDs and it is able to focus the anti inflammation benefits to the elbow more that taking the NSAIDs which once in the system are all over the body. Deep tissue laser works by stimulating the mitochondria of the cell to increase ATP production and bringing heat deep into the body more that the use of a hot pack or heating pad.

If you have any questions about lateral or medial epicondylitis please contact us at Vector Spine and Sport. We are located in the Old Farm Professional Plaza in Millcreek Utah.

Shoulder pain.

When it comes to the shoulder the most common injuries or conditions are sprains and strains, rotator cuff tears, tendonitis, bursitis, arthritis.

The shoulder is made up of three bones: your upper arm (humerus), your shoulder blade (scapula), and your collarbone (clavicle). The upper arm bone fits into a rounded socker on the shoulder blade called the glenoid. The combination of muscles and tendons keeps humerus centered in your shoulder socket. These tissues are call the rotator cuff which are made up of 4 muscles: Supraspinatus, this holds your humerus in place and helps you lift your arm. Infraspinatus, This in muscle lets you rotate and extend your shoulder. Teres Minor, this is the smallest rotator cuff muscle and is used to assist with external rotation (rotation away from your body). Subscapularis, This holds your upper arm to your glenoid and helps rotate your arm, hold it straight out and lower your arm.

These shoulder muscles like every other muscle work in combination with one another in all the ranges of motion and keep the joint where it is supposed to be. Sometimes there is a miscommunication or injury that causes you to change the way the muscles fire and how you move. This can cause chronic issues and irritate the soft tissues that support the shoulder.

What are these conditions conditions?

Tendinitis

A tendon is the tissue that connects muscle to bone. Most tendinitis is a result of inflammation in the tendon. Generally, Tendonitis is one of two types: Acute, from excessive ball throwing or repetitive motions can lead to this type. Chronic, this is typically characterized by degenerative diseases like arthritis or repetitive wear and tear due to age, can lead to chronic tendonitis.

Bursitis

Bursae are small, fluid filled sacs that are located around joints throughout the body. they act as cushions between bones and the overlying soft tissues and help reduce friction between the gliding muscles and bone. Sometimes overusing the shoulder leads to inflammation and swelling of the bursa between the rotator cuff and part of the scapula known as the acromion.

Arthritis

Shoulder pain from arthritis can often cause people to avoid shoulder movements in an attempt to lessen the pain. this sometimes leads to a tightening or stiffening of the soft tissue parts of the joint, resulting in a painful restriction of the joint. Osteoarthritis , may be related to sports or work injuries, or chronic wear and tear. other types of arthritis can be related to rotator cuff tears, infections, or inflammation of the joint lining.

Sprains/Strains/Rotator cuff tears

Splitting and tearing of tendons and muscles may result from acute injury or degenerative changes in the tendons and muscles due to aging, long term-overuse, or sudden injury. The tears could range from minimal strains and sprains to partial and complete tears. In most complete tears, the tendon is pulled away from its boney attachment. The rotator cuff and biceps tendon injuries are among the most common of these injuries.

What treatment options are out there?

Chiropractic care is an option for treating these conditions, in the more serious conditions such as partial or complete tears of the muscle or tendon surgical repair of the damage might be the better option at first. Chiropractic care can use a few modalities to improve pain and function with these through the use of laser therapy, instrument assisted soft tissue mobilisation, Cupping, and rehabilitation exercises.

Acupuncture is another great option and or co-treatment to help reduce inflammation, increase blood flow and reduce muscle tightness and soreness.

Rehabilitation is what is used to correct the movement patterns as wells as weak or inhibited muscles. Using specific exercises to improve muscle strength and coordination, reduces the chance of reinjury and improves the long term outcomes for the condition.

Do you have a Sprained Ankle?

What is an ankle sprain?

Ankle sprains are injuries that occur when the ankle is rolls, twists and or turns and the body is not prepared or is not able to correct the movement. This can over stretch or tear the tough bands of tissue called ligaments that help stabilize and hold the ankle together.

Ligaments help stabilize joints, by preventing excessive movement. A ankle sprain occurs when the ligaments are forced beyond their normal range of motion. The most common type of ankle sprain cause damage to the lateral or outside of the ankle.

Treatments for ankle sprains depends on the severity of the injury. Self care measures and over the counter pain medications may be all you need, a medical evaluation might be necessary to reveal how badly you have injured your ankle and determine the proper course of treatment.

Brief video of the anatomy of the ankle

What helps speed up recovery?

The P.O.L.I.C.E. principle is one of the newer approaches to acute injury treatment in general. For many years R.I.C.E. principal to manage acute injuries was the go to, Rest, Ice, Compression, and Elevation. A couple of problems with the
R.I.C.E. treatments are that it really hasn’t been proven to work like we think, some experts suggest that ice being applied initially after an injury actually impedes the normal healing process. another problem is that many people take the “rest” phase too far. often after acute injury, a little bit of rest is necessary. But you may feel compelled to rest your injured muscle or joint for far longer than is actually necessary. Long periods of immobilization can lead to decreased muscle strength and flexibility. which could lead to delays in normal functional mobility and activity.

So what does P.O.L.I.C.E. stand for?

Protection: During the first few days after an injury, you should certainly rest the injured joint, ligament, or muscle. After a few days, gentle motion can be started while you still maintain a level of protection for the injured area.

Optimum Loading: While you are protecting your injured body part, gentle motion can, and should, be started. For example, after a ankle injury, you should be able to progress from a few days of rest to passive range of motion, active ranges of motion, and finally, This progressive loading of your injury can help promote optimal healing of the injury, and it can prevent delays in returning to normal due to joint and muscle tightness or muscle atrophy.

Ice: Applying ice may help to manage the swelling around your injured muscle or joint, and ice can help decrease some of the acute pain that you may be experiencing. The research suggests that no more than 20 minutes at a time is most beneficial.

Compression: While applying ice, compression can be added using an ACE bandage.

Elevation: Elevation is simple for some body parts. An injured ankle or knee can be placed on a stack of pillows while you are lying down. An injury to your elbow or wrist requires that you elevate your entire arm on something.

The P.O.L.I.C.E. principle deviates slightly from the R.I.C.E. method. Sure, ice is still used, but there no rest component. Rather, optimal loading and movement are used. This creates early motion, decreases stiffness, and may help you quickly get moving again.

Rehabilitation

Range of motion exercises

Range-of-motion exercises begin right after your injury. Try doing these exercises then putting ice on your ankle, up to 5 times a day. These are easy to do while you are at a desk or watching TV.

Try the following simple range-of-motion exercises:

  • Trace the alphabet with your toe, which encourages ankle movement in all directions. Trace the alphabet 1 to 3 times.
  • Sit in a chair with your foot flat on the floor. Slowly move your knee side to side while keeping your foot pressed flat. Continue for 2 to 3 minutes.

Towel curls. While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes. Then, also using your toes, push the towel away from you. Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Strengthening exercises

Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Typically you can start them when you are able to stand without increased pain or swelling.

Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury.

  • Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. Hold for about 6 seconds, then relax. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance. Push your foot out to the side against the tubing, then count to 10 as you slowly bring your foot back to the middle.
  • While still sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot. Hold for about 6 seconds, then relax.
  • Next, place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot. Hold for about 6 seconds, then relax

Balance and control exercises

You can usually start balance and control exercises when you are able to stand without pain. But talk to your doctor or physical therapist about the exact timing. Also, don’t try these exercises if you could not have done them easily before your injury. If you think you would have felt unsteady doing these exercises when your ankle was healthy, you are at risk of falling when you try them with an injured ankle.

Practice your balance exercise at least once a day, repeating it about 6 times in each session.

  1. Stand on just your injured foot while holding your arms out to your sides with your eyes open. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. Balance for a long as you can, working up to 60 seconds. When you can do this for 60 seconds, try exercise number 2.
  2. Stand on your injured foot only and hold your arms across your chest with your eyes open. When you can do this for 60 seconds, try exercise number 3.
  3. Stand on your injured foot only, hold your arms out to the sides, and close your eyes. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. When you can do this for 60 seconds, try exercise number 4.
  4. Stand on your injured foot only, hold your arms across your chest, and close your eyes. Balance for a long as you can, working up to 60 seconds.

Stretching exercises should be continued on a daily basis and especially before and after physical activities to help prevent reinjury. Even after your ankle feels better, continue with strengthening exercises and balance and control exercises several times a week to keep your ankles strong.

Stretching exercises

Start exercises to stretch your Achilles tendon as soon as you can do so without pain. The Achilles tendon connects the calf muscles on the back of the lower leg to the bone at the base of the heel. Try the towel stretch if you need to sit down, or try the calf stretch if you can stand.

  • Towel stretch. Sit with your leg straight in front of you. Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 30 seconds, and repeat 2 to 4 times. In moderate to severe ankle sprains, it may be too painful at first to pull your toes far enough to feel a stretch in your calf. Use caution, and let pain be your guide.
  • Calf stretch. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles.

Chiropractic Adjustments

After an ankle sprain having the ankle adjusted can decrease pain and may improve your recovery time and function. After spraining your ankle the joint might can be misaligned and a simple adjustment can help increase mobility and improve your pain free range of motion.

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