6 tips for managing Ankylosing Spondylitis

April 24, 2010

What is Ankylosing Spondylitis?

Ankylosing Spondylitis (“AS”) is also known as Mari Struempell disease or Bechterew’s disease.  This is an inflammatory arthritis that results in fusion of the spine, pelvis and sacral joints.  It can affect other joints in the body as well.  Spondylitis is defined as inflammation of the joints of the body.   When AS forms on bones, it begins to grow more bone and eventually fuse the joints together causing pain, stiffness and decreased movement in the body.

Symptoms:

Joint pain in the low back is the most common symptom but may be ignored and called “growing pains” because signs and symptoms can occur at 15 years of age or younger.  Other symptoms are

1. Stiffness especially in the morning in the Sacroiliac joint and spine,
2. Aches in low back which interrupt sleep
3. Pain that goes down the legs and groin area
4. Pain in the morning, after waking up
5. Aches in buttock, neck, shoulders, hips and upper back
6. Weight loss and fatigue
7. Eye inflammation, heart, lung, nervous system, bowel dysfunction
8. An increase of the curve of the thoracic spine may occur.

What can be done to decrease the symptoms of AS?

A. Flexibility exercises to keep the muscles and tissues moving as much as possible.
B. Keep weight within normal limits to keep the strain off of the joints of the body
C. Avoid quick movements which may inflame the body
D. When pain and stiffness occur, use heat.
E. Swimming, yoga and pilates is the best exercise for AS
F. Omega 3 rich diet.

What can your doctor do to help with this problem?

1. X-rays can show fusion of the joints to confirm the diagnosis of AS
2. Assist with an exercise program to keep mobility and correct posture
3. Massage and muscle therapy included in the treatment plan to increase flexibility

Keeping proper movement and flexibility in your body can drastically decrease the affects of AS.  Chiropractic care that incorporates soft tissue work can keep you healthy and functioning at the highest level possible.

This was presented by Dr. Amie Gregory, D.C. of Precise Moves Chiropractic in San Carlos, CA

By Dr. Amie Gregory | Posted in General Health | Tagged , , , , | Comments (0)

The Affects Of Tight Hamstrings

April 18, 2010

A lot of patients that come into my office have tight hamstrings and think it is normal to feel a pull in the back of their legs when bending forward.  This is not normal.  Sure, there may not be any problems right now but in time, the muscle can cause several dysfunctions.  Tears, low back and sciatic pain (because the muscle attaches to the lower portion of the hips), and pain or tears in the back of the knee may occur.  The hamstring muscle is really three muscles.  The semitendinosis, semimembranosis and biceps femoris.

What causes hamstring tightness?
Sure, genetics can play a part but in most cases it is caused by improper or not enough stretching.  There are easy stretches that only take about 6-10 minutes and can prevent tears and problems in the future.  Stretching before and after an athletic event helps in maintaining a flexible muscle so it is recommended to do so every time you engage in a sport.  Here is a common stretch that is easy to do.

  • Sit on the floor with one leg straight
 and the other bent with the foot pressing against the inner portion of the outstretched leg
  • Keep your back straight as you lean forward through the hips 
to one the straight leg side
  • Hold (don’t bounce) for 25 to 30 seconds
  • Switch sides

Doing these exercises will prevent injuries and keep you low back loose preventing injuries.

By Dr. Amie Gregory | Posted in General Health, San Carlos California, San Carlos Chiropractor | Tagged , , , , , , , , , , , , | Comments (0)

How can I take care of Vertigo and dizziness?

April 17, 2010

Vertigo and dizziness can be scary but there are a couple of maneuvers that can help.

Vertigo happens sometimes when we change position of our head rapidly.  This can happen when changing from a sitting position to standing or from a laying down to standing position.  It can even happen if we turn our head too fast.

Sometimes this problem is because of a blocked nerve in the upper portion of our neck which goes to our inner ear.  It can also be caused by a mass of particles in the inner ear.  In either case, it can be taken care of and you can get your life back!

The Epley Maneuver is helpful with this problem.  It reconfigures the fluid in the ear and allows the inner ear to function.  How this works is a patient is taken from the seated position to laying down on his/her back with the affected ear facing down.  This is held for about 20-30 seconds and then the head is rapidly moved to the other side.  It is again held in this position for 20-30 seconds.  After staying in this position, the patient is then put on their side.  Then the patient is turned to face the floor.

After this maneuver it is recommended to remain in an upright position for 24 hours (or as long as you can sit comfortably).

Chiropractic adjustments to the top of the neck are safe and also help greatly with vertigo or dizziness.  Since the head is moving properly and the nerves are functioning normally, the ear works the way it should and the equilibrium is maintained.  Performing both the Epley Maneuver and adjusting the neck gets great results!

Call our office today if you have this problem!  We can help!

Precise Moves Chiropractic
San Carlos, CA
650-353-1133

By Dr. Amie Gregory | Posted in General Health, San Carlos Chiropractor | Tagged , , , , , , , , , , | Comments (0)

How can I prevent spraining my ankle?

March 28, 2010

Ankle sprains are becoming common.  Sprains occur when the ligaments of the ankle are stretched and pulled beyond their capacity.  This sometimes leads to partial tears or complete tears in the foot.  In 85% of ankle sprains, the Anterior Talofibular ligament is damaged by someone planting their foot, then rolling over the outside of their foot.  This inside of the foot is only sprained about 15% of the time.

In a total tear, stabilization of the foot is necessary along with R.I.C.E (rest, Ice, compression, elevation) for regrowth and restoration of the tissues.  The foot can still be checked for proper movement and can be manipulated safely but with caution.  Partial tears require R.I.C.E and stabilization is not normally necessary.  Exercises after the inflammation is gone along with getting the foot and ankle in their proper position helps and gets patients back walking normally quickly.

People with chronic sprains sometimes think it is normal to keep spraining their ankle.  This in NOT true!  The reason why someone sprains their ankle many times can be because of balance issues, pathological gait patterns and improper foot position.  Learning balance exercises, proper gait and getting the foot in the proper position can prevent future sprains and keep patients healthy and active for a lifetime.

We are extremity experts at Precise Moves Chiropractic.  We can help with any sports injury or extremity problem.  Please call us today to make an appointment for an exam and consultation!

Precise Moves Chiropractic has been serving the San Carlos, CA area since 2007!

By Dr. Amie Gregory | Posted in General Health, San Carlos California, San Carlos Chiropractor | Tagged , , , , , , , , , , , , , , , | Comments (0)

Tips for Adhesive Capsulitis (frozen shoulder)

March 24, 2010

Causes:

The bones, ligaments and tendons around your shoulder joint are encased in a capsule of connective tissue. Frozen shoulder occurs when this capsule swells and thickens tightening the shoulder joint, restricting its movement and causes pain.

Frozen shoulder is often initially ignored when symptoms first occur because the pain subsides within a few days so people think it is just a short term problem.  It will come back and when it does it is more painful and lasts longer.  Scar tissue and inflammation re-occur and continue to restrict the shoulder from moving properly.

This problem takes a long time to see full results but it can be alleviated.

Frozen shoulder has three stages:

  • Stage one: The “freezing” or painful stage, which may last from six weeks to nine months, and in which the patient has a slow onset of pain. As the pain worsens, the shoulder loses motion.
  • Stage two: The “frozen” or adhesive stage is marked by a slow improvement in pain but the stiffness remains. This stage generally lasts four months to nine months.
  • Stage three: The “thawing” or recovery, when shoulder motion slowly returns toward normal. This generally lasts five months to 26 months.

Risk Factors:

  1. Age: People 40 or older are at risk
  2. Repetitive jobs especially jobs which require raising the arms over the head
  3. Injuries to the shoulder which causes improper movement of the shoulder adding to inflammation.

Treatment:

Inflammation must be decreased before exercises can really be beneficial.   Scar tissue must be broken and new healthy tissue must take its place.  Sound Assisted Soft Tissue Mobilization can decrease scar tissue and increase mobility.  We can also train your shoulder to move properly to prevent further injury.

By Dr. Amie Gregory | Posted in General Health, San Carlos Chiropractor | Tagged , , , , , , , | Comments (0)

Increasing Energy & Stamina When Dieting

February 24, 2010

Wondering how to keep active while lowering your calorie intake?  Here are some healthy tips!

Balance is key!  If on a minimum of 1,200 calories per day, 50-55% should be coming from carbohydrates, 15-20% from protein, and 25-30% fat.

Ensure that you eat a high fiber, low refined carbohydrate diet:  For example, if you’re going to eat bread, select 100% whole wheat. Stay away from “white” and “enriched” bread and foods

Eat smaller, frequent meals rather than a few, large meals:  It is recommended to eat 3 meals and 2-3 healthy snacks per day. We are not talking snicker bars here! Try an apple or a half a cup of blueberries. This will help maintain blood sugar levels while increasing your satiety.

Stay hydrated: Hydration is vitally important. Drink water prior, during and after exercise.  Men on average should consume about 13 8-oz servings of water per day. Women should consume about 9 8-oz servings.

Decrease your caffeine intake: Consume less than 400mg of caffeine per day. If you need caffeine, consume 2 oz every 2 hrs is the best dose of caffeine for energy. Opt for smaller cups of coffee instead of one large one: your body can only process a limited amount of caffeine at a time.

Increase your physical activity: increase your maximum aerobic capacity through your exercise. Exercise improves your mood immediately and it is great for your heart!

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How to prevent bruising

February 22, 2010

In a recent article in Bottom Line Health, there are 2 main causes of bruising.

1. Aging: Getting older our skin becomes thinner and more vulnerable for injuries.

2. Medications: Aspirin, ibuprofen and warfarin (Coumadin) cause thinning of the skin. This allows bruising easily if you bump or scrape yourself.

Here are some suggestions that can help you stop bruising so easily.

Eat a flavonoid-rich diet: Citrus fruits, blueberries, blackberries, green tea, and onions are full of antioxidants which help you to fight off disease and illness as well as strengthen your cell membranes. Even if you are a “chocaholic”! Flavonoids exist naturally in cacao. Though cacao is not as sweet as chocolate, it can stop the urge to eat another sweet and help your metabolism at the same time!

Grape skins contain high amounts of flavonoids as well as polyphenols. Red and white wine contain flavonoids but red wine has been observed to contain higher levels of flavonoids.

Get enough Vitamin C: Elderberry or bilberry are great sources of vitamin C. They are high in flavonoids as well! Studies have shown them improve circulation, eye health and reduce viruses.

Finally, as with everything else… Exercise: Poor circulation contributes to bruising, exercising helps get your circulation pumping! You can walk, skip, jump, run or do anything that gets your heart pumping faster.

This is a message from Dr. Amie B. Gregory at Precise Moves Chiropractic in San Carlos, CA

By Dr. Amie Gregory | Posted in General Health | Tagged , | Comments (0)

Facts about bunions

February 12, 2010

Bunions are a malformed bony bump on the outside portion of the big toe.  It becomes enlarged and angles toward the second toe putting pressure on the foot.  This can be very painful.

Symptoms of a bunion:

  • Bump or angulation on the outside of the first toe
  • Swelling, redness and tenderness of the big toe
  • Thickening of the skin on the bottom of your foot under the big toe
  • Corns or calluses
  • Pain of the first toe
  • Restricted movement

Women are more likely to get bunions because of wearing high heels or shoes that don’t fit properly. Improper shoes can cause foot problems because the big toe begins to push on other toes and tissues.  Improper shoes cause improper movement which may not be a problem now but will increase in the future if not managed.

Practioners that do not specialize in the management and function of extremities may not know that bunion formation can be caused by several dysfunctions of the foot.  Bad body mechanics may go unnoticed.  Improper walking or standing puts added stress on the foot and prevents toes from moving and gliding the way they should.  Bones that are stuck prevent the toes from functioning normally and the foot, ankle, knees and hips begin to pay the price.   Many people have been told there is nothing that can be done to change or manage this problem except tape the toe, put a divider between the big toe and second toe or have surgery where part of the toe is shaved off.  This is just a short term solution and will result in further destruction of the foot.

At Precise Moves Chiropractic we specialize in extremities and can help you relieve foot problems and help you walk and stand better resulting in less pain and stress on your foot.

Give our San Carlos Chiropractic office a call today to start your journey to long term health!

By Dr. Amie Gregory | Posted in General Health, San Carlos Chiropractor | Tagged , , | Comments (0)

Hypertension and the DASH diet

December 18, 2009

Hypertension is defined as having blood pressure greater or equal to 140/90 on 3 or more visits to the doctor.

To combat this problem it is very important to exercise while keeping track of your heart rate as well as eating what is called the DASH diet.  This includes a diet high in fruits and vegetables with decreased dairy products and saturated fats.  If you follow this plan, you will see not only great results in our cholesterol level and blood pressure, but will probably lose some inches too!

Here is a list of what is recommended by DASHdiet.org:

Type of food Number of servings for 1600 – 3100 Calorie diets Servings on a 2000 Calorie diet
Grains and grain products
(include at least 3 whole grain foods each day)		 6 – 12 7 – 8
Fruits 4 – 6 4 – 5
Vegetables 4 – 6 4 – 5
Low fat or non fat dairy foods 2 – 4 2 – 3
Lean meats, fish, poultry 1.5 – 2.5 2 or less
Nuts, seeds, and legumes 3 – 6 per week 4 – 5 per week
Fats and sweets 2 – 4 limited
By Dr. Amie Gregory | Posted in General Health | Tagged , , , , | Comments (0)