Low-Impact #AerobicExercise

From Spine-Health: Read More on their sitedreamstime_xl_52110136

“Along with specific back exercises, aerobic exercise that increases the heart rate for a sustained period is very beneficial for helping back problems. Aerobic exercise increases the flow of blood and nutrients to back structures which supports healing, and can decrease the stiffness in the back and joints that lead to back pain. While many patients with back pain are able to participate in vigorous exercise like running or step aerobics, others find it easier to engage in low-impact exercise, which does not jar the spine.”

IS EXERCISE THE KEY TO BEATING BACK PAIN?

Mahler Family Chiropractic Center Kingston and Wilkes Barre PA.

Quick Tip Ice or Heat

Should I pick ice or heat? Ice is almost always safe, where heat can cause more damage to the area of injury. If you have an ice allergy or major vascular problem you should consult your physician first. Heat on the other hand is a great pain reliever but it increases inflammation. In conditions such as back injuries, sprains or strains and sports related injuries more inflammation equals more tissue damage and a longer period to heal.
So if you have low back pain or neck pain you should initially use ice until consulting with a physician. To use ice apply for 15 to 20 min. then leave off for at least an hour. If you use anything other than water ice put a towel or tee shirt between you and the gel pack. The gel pack is the temperature of the freezer and can give you ice burn otherwise.
It is important to remember that the acute phays can last several weeks due to re injury and does not necessarily fit the ice for three days while acute then use heat.

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By: Paul R. Mahler DC
mahler-chiropractic.com
may be reproduced in whole only

What is a carpal tunnel and how to treat carpal tunnel syndrome?

What causes Carpal Tunnel Syndrome (CTS) and who gets it?

Carpal Tunnel Syndrome and chiropracticCarpal Tunnel Syndrome (CTS), the most common repetitive-stress injury affects millions of people a year. It is a manifestation of nerve and tissue damage caused by fast, forceful and seemingly harmless repetitive wrist and hand motions. Carpal Tunnel Syndrome is one of the most widespread occupational health problems we face today. With our growing reliance on computers there seems to be no end in sight. Pressure on the median nerve is responsible of carpal tunnel syndrome and the pain associated with it. The median nerve is responsible for neural impulses to the thumb, index finger, middle finger and 1/2 of the ring finger as well as part of the palm.

Pressure on the median nerve can be caused by an injury or sustained use from common activities like typing, chopping, hammering, or pushing. njury often occurs in production and manufacturing workplaces. Common repetitive activities that cause CTS include cutting meat, dressing poultry, assembling auto-mobiles, and secrateral or office work. CTS frequently causes temporary or permanent disability, imposing substantial costs on employers. Carpal Tunnel Syndrome costs GM an estimated $250 million per year, including worker compensation payments.

Carpal Tunnel Syndrome Symptoms

Carpal Tunnel Syndrome has a wide range of symptoms including burning pain, numbness, and tingling in the wrist, hands, and fingers as well as weakness, or loss of grip strength. Loss of sleep, due to discomfort, are often a result of Carpal Tunnel Syndrome. At the onset of CTS you may feel a shooting pain in the shoulders, and tenderness, swelling, tingling and burning in the fingers and hands. As CTS progresses, these symtoms become so acute and that an afflicted person no longer can perform the simplest of tasks, such as grasping objects.

The longer the swelling compresses or pinches the median nerve, the greater the chance that some of the nerve cells will die. When enough nerve cells die, hand muscles deteriorate and lose their ability to grip. CTS sufferers may become permanently disabled if they ignore the symptoms. Atrophy (shrinking and weakness) to some of the muscles in the hand is a long-term result of untreated Carpal Tunnel Syndrome.

Double Crush

Double Crush and Carpal Tunnel Syndrome (CTS)The median nerve travels trough the neck, also referred to as the cervical region of the spine, and then travels down to the armpit, or axial region. At this point the brachial plexus is – a complex web of nerves. At this point the media nerve travels down the arm, past the elbow, into the forearm and then into the wrist, hand and fingers. The median nerve can be injured anywhere along this path. The classic carpal tunnel syndrome is when this nerve is injured in the wrist but this is often not the case it can often be injured in any place along the nerve. If this happens in more than one place you have a double crush syndrome.

When a peripheral nerve such as the median nerve gets compressed or crushed in two or more areas, that is called a “double crush syndrome” or a “double crush injury”. This condition was first described in a British medical journal called the Lancet (in 1973). There are four areas in which it is common for the nerve to get entrapped. The first three areas are not in the wrist at all. The first and second most common area of entrapment in carpal tunnel syndrome is the neck, especially after a whiplash or whiplash like injury. The second most common area is in the shoulder and this often happens for three reasons tendonitis, bursitis, or anterior shoulder fixation. The third are outside of the wrist is the forearm, the pronator teres muscle can put pressure on the median nerve as it runs through the muscle belly.

finally the median nerve may get entrapped in the carpal tunnel itself which is a tunnel in the wrist. The carpal tunnel in the wrist contains nine flexor tendons and the median nerve, this does not leave much room for inflammation or scare tissue. When the flexor tendons are irritated, they become inflamed and swell up, and in doing so, crush the little median nerve which also runs through the same pathway.

Treatment for Carpal Tunnel Syndrome

The medical approach to treating carpal tunnel syndrome includes pain pills, steroid injections and surgery. Non-surgical treatments for CTS include immobilization, cold and hot therapy, aspirin, cortisone, infra-red heat ultrasound, electrical stimulation, paraffin baths, various types of physical therapy, and anti-inflammatory drugs. All of these have a rather poor track record. The drugs don’t fix anything, they just mask symptoms. You may buy some time, but ultimately it’s going to catch up to you.

In the most severe cases, surgery is performed to enlarge the Carpal Tunnel and repair ligaments. Statistics from the National Center for Health indicate that 2.4 million visits were made to physicians in 1999 because of CTS, of which 1 million were made to orthopaedic surgeons. And the surgery, in addition to having a poor success rate (57% of all surgeries fail – according to the research), there’s also a risk of scar tissue formation, wrist instability and other long-term problems.

At Mahler Family Chiropractic Center, offer a unique approach to treating carpal tunnel syndrome. Our methods address ALL areas of potential involvement. We take the pressure off the nerve, and use cold laser to reduce inflammation so you can finally get permanent relief! Additionally our approach is safe, no toxic drugs and no risky invasive surgery. To see what we can do to help you, call us to schedule a free no-obligation consultation.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat carpal tunnel syndrome and pain wrist pain, hand pain, arm pain, elbow pain and neck pain.

Shoulder Stretching Routine

Avoiding a rotator cuff injury

Front of the Shoulder Stretch: Pector Elongator

Shoulder stretching

Shoulder stretching

Maintaining open, fluid movement in the front of the shoulder during swimming will decrease compression in the joint. With biking and running, the shoulder tends to rotate inward and lift up toward the ear.

This same movement in swimming will add to tension and compression in the neck and shoulder. The pector elongator is a great stretch to use before or after a workout.

  1. Stand with your right hip about two or three feet away from a wall.
  2. Place your right hand on the wall at shoulder level, behind the torso. Keep your elbow loosely bent.
  3. Now rotate your elbow forward and maintain this forward rotation throughout the stretch.
  4. Twist your upper torso to the left, while retaining elbow rotation, to create a stretch in the front of the right shoulder.
  5. Hold the stretch for five to 12 breaths.
  6. Switch arms and repeat.

Variations can be created by moving your hand up and down the wall or by stepping farther away from the wall. Pector elongator is intense, so go easy. When you start to feel the stretch, stop and inhale deeply into the area being stretched.

Also, using a doorway will give you a perfect stretch at home or at the office. The hard part of this stretch is continuing to maintain a forward rotation of the elbow.

Deltoid/Rotator Cuff Stretch

Every shoulder problem seems to have rotator cuff involvement. These muscles are unique because they function as a ligament at the joint, and a muscle in locomotion. Located above the rotators are the deltoids, which can be stretched along with the rotators.

When an athlete has any type of shoulder problem, this is the first stretch I introduce. It’s ideal because it takes care of the muscle, the joint capsule and the range of motion.

  1. Stand facing the wall, approximately a foot away.
  2. Draw your right arm across your body.
  3. Place the back of your right hand on the wall at shoulder level.
  4. Move your left shoulder toward your right hand as far as you can, then lean the right shoulder toward the wall.
  5. To create a slightly different stretch, place the front of your hand on the wall.
  6. Hold the stretch for five to 12 breaths.
  7. Switch arms and repeat.

There’s room to be creative with this stretch. You can walk the hips away from the wall or experiment with your hand in different locations. To intensify the stretch, use the floor instead of the wall. The key is to move the shoulder that’s not being stretched down, and slowly lean the involved shoulder into the wall, floor or couch. (see step 4).

Side of the Torso Stretch: Lateral Bend

The side (lateral) muscles of the torso have a great deal of strength, power, endurance and elasticity. This natural elasticity adds power without increased mass. This stretch will allow you to be more effective in the reaching part of your swim stroke and have more power on the recovery part.

  1. Stand with your feet hip-distance apart, knees slightly bent.
  2. Expand your chest, lift your ribs and raise both hands over your head.
  3. On exhale, pull your abdomen back and lean to the right.
  4. Hold this position and inhale into the ribs.
  5. As you exhale, pull abdomen back and lean to the left, hold, inhale into the ribs.
  6. Repeat this side-to-side motion to the right and left four to six times.

Move from one side to the other on an exhale, allowing for a deep inhale into the ribs. This will increase both extension and strength. Keep the chest slightly in front of the hips and rotate the top of the pelvic girdle back—this will elongate the lower-back muscles and stretch the lats.

Lateral bend is a great stretch to use after a hard workout because of its effect on the lower back.

To concentrate the effects of flexibility training, your breath should be long and smooth, and your mind should be focused on the area you want to effect. Easy, extended breathing like this will improve both performance and recovery. Race and train forever.

A proper stretching routine will help avoid pain in the shoulder and rotator cuff injuries.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat rotator cuff injuries and pain.

Chiropractic Care and MVA’s

Instead using pain pills to numb your body there is a better choice. It is chiropractic care and rehabilitation. Not all chiropractors do the same thing. So it’s important to choose one who has the training and equipment to treat auto accident injuries. At Mahler Family Chiropractic Center, we use a unique approach to treating car accident injuries. Our methods are effective and we can often get you out of pain, restoring range of motion, improving posture, and correcting misalignment. Many of our patients have tried numerous approaches to manage their pain and symptoms including  seeing their medical doctor, various therapists and even other chiropractors. Our methods are different and they work. We use a combination of conservative chiropractic care, which is drug free and surgery free, along with laser therapies and muscle and ligament rehabilitation. We treat each case individually and work with you to develop a chiropractic and home care plan that works.

We’re located in Wilkes Barre area Give us a call or visit us at our facility.

Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat car accidents including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more.

Phases of Care

PHASE ONE: RELIEF CARE / ACUTE PHASE

INITIAL TREATMENT: Many people seek out chiropractic care because they are in pain. During the first phase of care, the main goal is to reduce your symptoms, including the pain. Sometimes this will require daily visits, or two to three visits per week for a time. During this phase of care it is important to retrain soft tissue. To retrain soft tissue it must hold the new pattern for at lest one week therefore treatment cycles of over one week do not accomplish this goal.

One of the many misconceptions when patients start treatment is “if I don’t feel any pain that there is nothing wrong with me – I am healthy.” Unfortunately, pain is a very poor indicator of health and often pain and other symptoms only appear after a disease or other condition have become advanced.  Pain is the typically the last indicator that something is wrong and the first one to leve. It is for this reason that people often re-injure themselves or drop out of care to soon.

For example, consider a cavity in your tooth. Does it hurt when it first develops or only after it has become serious? How about heart disease or cancer? Often a paper cut hurts worse than any of these conditions do in the early stages. Regardless of whether you are talking about cancer, heart disease, diabetes, stress or problems with the spine, pain is usually the last thing to appear. When you begin chiropractic care, pain is also the first symptom to disappear, even though much of the underlying condition remains.

PHASE TWO: CORRECTIVE CARE / STRENGTHENING PHASE

The easiest part of the chiropractor’s job is the elimination of pain. If all that the chiropractor does is to reduce the pain and stop, the chances of the condition recurring are much greater. It is at this point that the patient is most likely to  re-injure themselves. In order to prevent a rapid recurrence of symptoms, it is necessary to continue receiving care even though the PAIN symptom is gone.

During the correction / restorative phase of your care the chiropractic adjustment is important but not the only treatment required. The patient moves into a strengthening period,  and exercise as well as other therapies to improve rang of motion and proprioception are used in conjunction with the chiropractic adjustments.  During this phase of care, depending on your particular circumstances, you may begin doing exercises and stretches at the office as well as at home to help accelerate your healing.

Do not be discouraged if you have mild flare-ups of your symptoms on occasion. This is normal. Flare-ups are bound to occur during this phase because your body has not fully healed. Depending on the severity of your injury or condition and how long you have been suffering, this phase of your care may last anywhere from a few months to a couple of years.

PHASE THREE: WELLNESS CARE / WELLNESS PHASE

The key to health is maintainance and once your body has fully healed, routine chiropractic care can help ensure that your physical problems do not return, and keep your body in optimal condition. It is important to think of spinal hygiene at this point. Just like dental hygiene your spine need ongoing care from you chiropractor as well as home maintenance such as exercise and stretching. Just like continuing an exercise program and eating well in order to sustain the benefits of exercise and proper diet, it is necessary to continue chiropractic care to ensure the health of your musculoskeletal system.

When you make routine chiropractic care a part of your lifestyle, you avoid many of the aches and pains that so many people suffer through, your joints will last longer, and you will be able to engage in more of the activities you love. Spinal hygiene is important for everyone.

Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://www.mahler-chiropractic.com
May be reproduced in whole only.

Treating chronic pain, what is it and what can I do?

chronic painWhat is chronic Pain? It is pain that has persisted for more than six months although in some definitions it is considered chronic if it is over three months. To confuse maters more you could have acute exacerbation’s of a chronic pain condition that seem short lived but the chronic condition is an underling-factor in the acute condition. what are some of the common cause of chronic pain? Chronic pain can be caused by problems or irritations of the nervous system, injuries or degeneration of the joints, muscle injuries.

erve problems can be one of the causes of chronic pain. Interference with the nerve occurs when the nerves is  pinched, choked, stretched or chaffed. This can cause pain, numbness, tingling and other abnormal sensations. These types of nerve problems are correctable by a Doctor of Chiropractic . A Chiropractor can reduce or eliminate the pain by re-aligning the spine. Alignment is achieved through the use of safe, gentle and very specific adjustment to the spine and extremities.   These adjustments take the pressure off the nerves, allowing them to calm down and feel better.

oint problems are another factor in chronic pain or chronic pain syndrome. Healthy joint motion  should be fluid, free and smooth against each other. This motion is like ice gliding on ice.  Dysfunctional joints move like rusty old hinges and needs a shot of WD-40 oil, or the chiropractic adjustment.  When this happens, it sets the stage for arthritis, degenerative joint disease and chronic pain. It must be remember that for joints movement is health. Chiropractors are experts in joint movement and how it affects both nerves and muscles as well as the organ systems nearby.

uscles are under constant stress. Muscle attracted to injured nerves or joints are beyond stressed. If a muscle is injured due to the structures around it or direct trauma this will cause pain. This will cause the muscle to go into spasm, or worse develop trigger points. Trigger points are extremely painful spasms that can cause referred pain to travel up into your head, into your arm or down your leg often referred to as sciatica or carpal tunnel. These are some of the conditions that chiropractors are skilled at treating.

We fix these problems through a combination of acupressure therapy, stretches, laser and specific exercises.   If you’re suffering with muscle spasms, Mahler Family Chiropractic Center is your first stop on your road to recovery. Our unique approach to chiropractic care and unique methods restore joint motion, enhance flexibility, improve balance, and restore coordination. We also strengthen and stabilise the spine  as well as correct postural and structural distortions. Our clinical focus is to get you out of pain and  keep you out of pain by finding and correcting the root causes of the pain syndromes.

I welcome you to call us today to schedule a complimentary, no-obligation consultation. Is it not time to find out how our unique approach can get you out of pain, give you more energy, improve your posture, restore your flexibility, and improve your quality of life. If you have been suffering with chronic pain, call us to schedule a free, no-obligation consultation.   We can get together and discuss your case.   We look forward to hearing from you soon.  Please also feel free to visit us at our facility in Kingston, PA.

Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat inflammation and in many cases cure inflammation including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more.

Treating Inflammation

chiropractors can help with fibromyalgia and inflamationWhat is inflammation? according to the American heritage dictionary the scientific definition is “The reaction of a part of the body to injury or infection, characterized by swelling, heat, redness, and pain. The process includes increased blood flow with an influx of white blood cells and other chemical substances that facilitate healing”.This means that inflammation is part of the healing process and it is actually tied to removing noxious chemicals that are created when cells are injured. So the real questions are is inflammation good or bad and why is it important..

lets answer tha last question first.  inflammation is “a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat, pain, swelling, and often loss of function and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue” according to Merriam-Webster’s Medical Dictionary. So as we can see from both of these definitions inflammation is a critical component to healing. Without the inflammatory process the body would not heal. This is a critical component in the understanding of many of the conditions treated by chiropractic.

Lets answer the rest of the questions. Is inflammation bad? inflammation has certainly gotten a bad reputation and tis is manly due to the fact that inflammation has been linked to practically every disease process.  It is also linked to chronic pain syndromes.  Inflammation occurs in the body due to chemical imbalances, over consumption of sugar, inadequate intake of omega 3 fatty acids, nutritional deficiencies, and other such problems.  So it is not inflammation that is bad but the things we do in our daily lives that cause inflammation to cascade out of control.

Should all inflammation be indiscriminately stamped out? It is obvious that we need inflammation the problem is that most conventional treatment for inflammation such as ibuprofen and steroids attach inflammation throughout the entire body. The primary way we address inflammation is by helping you to modify your diet and also by prescribing specific nutritional supplements that help “put the fire out” and get things calmed down. Ice is also a great way to control inflammation locally, like in a shoulder, foot or back. Be warned heat may feel great but it increases inflammation Ice is often the safer choice.  You’re going to love the way you feel afterward! So contact your chiropractor and find out how to control your chronic inflammation.

Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat inflammation and in many cases cure inflammation including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more.

The Physiology of Pain

 

The physiology of pain can often be complicated. The bottom line is that pain is chiropractors can help with fibromyalgiaall in your head and is also based on your life experiences. Pain is also the bodies last warning system that something is wrong and often comes after months or even years of dysfunction.

So what is pain? Pain is the brains interpretation of the nerve signals being sent from the injured region of the body. There are several factors on how pain is perceived by an individual. One of the most important factors is life experience what is the worst pain ever to a child will often not phase an adult who has lived through several traumatic events. Second is the emotional state of the patient. Yes I did say the emotional state, people who are depressed or have other normal physiological factors may ether magnify painful symptoms or ignore them all together. Finally the quality of the signal is an important factor if the signal for pain that the brain must interpret is reduced or amplified by forces on the nerves themselves (chiropractic subluxations being one type), it is like using a dimmer switch on a light and the intensity of the pain may change. This is often seen when there is disc involvement or in sciatica.

As well as these three main factors on the quality of pain there are several factor that effect the location of the sensation of pain. Again location can be effected by interference with the nerve and how it transmits the signal. If there is pain in the right leg it may not be the right leg at all. In some instances pressure may be placed on the nerve as it exits the spine or even in the spine, but since the brain thinks this nerve ends at the foot it thinks you have foot pain. This is the same mechanism that causes phantom leg syndrome in amputees.

To further complicate the situation there are disease that excite the nervous system and produce the symptoms of pain in areas that may have no injury at all. Some of these conditions are fibromyalgia and RSD. Finely there is the double crush syndrome. This is often seen in Carpal Tunnel Syndrome (CTS), and is when pressure is put on the nerve in two or more locations. In the case of CTS this is often the neck and wrist with some shoulder involvement. What happens is when the wrist puts pressure on the nerve there may be no symptoms but when the neck and wrist or shoulder and wrist or all three act up the hands go numb or become very painful to the point of being debilitating.

All of these factors make managing pain difficult in some case. If your pain doesn’t resolve in a reasonable amount of time you may have one or more of these factors. In these case it takes a professional with many years of experience to help track down the cause and place you on the road to recovery.

At Mahler Family Chiropractic Center we have over 10 years of experience helping people with these problems.

By: Paul R. Mahler Jr. DC

www.mahler-chiropractic.com

This article may be reproduced in its entirety only.

We treat pain and  in some cases it can be cured neck pain, back pain, shoulder pain, rotator cuff pain, and more.

The anatomy of Tendinitis

Knee Pain and Arthritis

 

In this post you will find a description of tendinitis (informally also tendonitis) its causes and contributing factors. Simply put tendinitis is an inflammation of a tendon. It occurs when there is an injury, a tear, of the tendon or over use which involves micro tearing of the tendon.

The healing time of these injuries varies based on several factors. The first factor is time of injury. This is due to the fact that the longer there has been a tear or micro tearing the more scare tissue that forms. Age is another major factor. Once the growth plates close, this occurs in the early twenties and depends on gender and genetics, the blood supply is removed from tendons and ligaments in the body. This lack of blood supply means that the tendons rely on moment to provide nutrients for healing and the removal of toxins. This fact leads to the injury taking a minimum of 3 to 6 months to heal. The final major factor is re-injury and if you are still using the injured area this will increase healing time to as much as 2 to 3 years.

In the chiropractic office there are several ways that these injuries are healed. First the inflammation is reduced using a combination of ice and cold laser. Second chiropractic adjustments are used to remove pressure from the affected joints and to support the patient through the healing process, as well as to maximise range of motion during healing and recovery phases. Finally during the healing phase a combination of stretching and strengthening exercises are used to help decrease the chance of re-injury.

Now you have a greater understanding of tendinitis its causes and how to manage it.

For information on how this may affect your golf game  or other sports visit our web site Mahler Family Chiropractic Center

By: Paul R Mahler Jr. DC

www.mahler-chiropractic.com

Article may only be reproduced in full.

We treat tendinitis (informally also tendonitis) in some cases it can be cured