How Can I Prevent Spraining My Ankle?

Ankle sprains are becoming more common.  Sprains occur when the ligaments of the ankle are stretched and pulled beyond their capacity.  Rolling your ankle happens when stepping into a hole in the ground, stepping wrong off a curb or wearing high heels.  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 and pulling the ligaments and tendons.  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.  Also, once you have sprained your ankle it will be weak unless it is rehabilitated correctly.  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 and 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 Redwood City, CA area since 2007!

Bursitis: Our Joint Lubricator. What it does and how it flares up!

What is Bursitis?
Bursitis is inflammation of a bursa.   The bursa is an area of fluid around a joint which functions like grease on a machine.  It helps our joints glide properly and protects us from unnecessary friction causing injury. Technically, there are 160 different bursa in our body.  Most common areas where bursitis occurs is by large joints such as the shoulder, elbow, hips and knees.  These are complex areas that are commonly flared up by most athletes who train hard.

Over the years there may be flare ups of the bursa because of added joint pressure, crystal accumulation or degeneration in the joint space. Infection affiliated with Rheumatoid Arthritis can also cause Bursitis.

Symptoms of Bursitis is pain, swelling and tenderness in the joint space. It feels very deep in the body when there is a flare up.

How can this be treated?
In the case of an infection, a visit to your primary care physician may be necessary for inflammatory medication.  In the majority of cases, rest, ice and making sure the joint is moving properly to prevent unnecessary friction is recommended.  Once your body is moving correctly, the bursae can now go back to functioning normally.

We take great pride in helping people through this debilitating problem.  Proper treatment and rehabilitation can prevent future flare-ups and we can help you at our Redwood City facility.

Tips for Adhesive Capsulitis (Frozen Shoulder)


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.


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.

2 main causes of bruising and what you can do about it

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 Redwood City, CA

Tennis Elbow… What Can Be Done?

“Tennis elbow” or what may be referred to as “lateral epicondylitis” is caused by misuse or overuse of the forearm muscles. It normally results in pain on the outside of the elbow (lateral epicondyle). It is common with tennis players but anyone can have this problem.

When can you tell if you have Tennis Elbow?

  1. Pain on the outside of the elbow
  2. Pain occurs when shaking hands or gripping objects
  3. Pain with twisting with force, opening jars, even using a toothbrush or holding a knife or fork may cause pain.

Proper function is key to help you prevent chronic problems with your elbow. Chiropractors can help alleviate this pain and dysfunction in the body without drugs, cortisone shots or surgery! We can diagnose this problem using orthopedic tests and by studying the way your arm moves and functions. We perform soft tissue work, muscle and bone alignment to make sure your arm is operating properly. After your pain is gone, we will incorporate exercises in your treatment to prevent further tearing and stress on the joint and teach you proper body movement.

If you think you may have tennis elbow, chiropractic can help. Give us a call at 650.353.1133.

Dr. Amie B. Gregory
Precise Moves Chiropractic
Sports and Extremity Chiropractor located in Redwood City, CA

Knee “Baker’s Cyst” Does Not Require Surgery

Q: What is a Baker’s Cyst?

A: A Bakers Cyst is a fluid growth that occurs on the back of the knee. It can become hard and very painful.

Q: How does it happen?

A: This cyst starts to grow when there is a biomechanical problem adding stress to the joint such as with walking, running, standing and/or posture. It is also called a Popliteal Cyst.

Q: What are the symptoms of Baker’s Cysts?

A: Symptoms of Baker’s Cysts can include:

  1. swelling behind the knee which can get to to size of a golf ball
  2. Difficulty and pressure on the joint when bending the knee. This pressure can go all the way down the calf muscle.
  3. Pain and tenderness after exercising

Q: What can be done to help alleviate a baker’s cyst?

A: Rest is the number one way of relieving problems with the cyst. Inflammation will go down and the fluid in the cyst will start to alleviate. Braces can also be worn to reduce the stress on the joint and prevent bad body mechanics which start to build the cyst back up again.

If given time to heal and stress is taken off of the joint, the cyst will get rid of its fluid and disappear.

Did you know that there is a 40% chance that a cyst removed by surgery will reoccur. That is a pretty high percentage!

Q: So, what can chiropractic do?

A: Chiropractors are trained to find abnormal movement in the body and re-align your joints to get rid of bad posture and extra stress on your joints. Understanding proper body mechanics and training your body to move properly will help alleviate any additional cysts in the future!

Call 650.353.1133 for an appointment today to have an exam. We are located in the peninsula and are easy accessible via car and caltrain.

During your exam, I will not only look at your spinal issues but will also check your extremities and soft tissue concerns. I can help you with a wide array of problems that occur in the whole body!

Athletes: I can increase your mobility, results and prevent injuries!

Stretching Before Lifting Weights

It is recommended to warm up before lifting weights.  It helps to get your muscle ready for the load you are about to put on it.  Also, during your weight lifting sessions, stretch between sets to keep you circulation moving and prevent injuries.

At Precise Moves Chiropractic we want you to continue to live the happy, healthy life you are used to!  We can also help you to be at the peak of your game!

Call us today for an appointment!

Precise Moves Chiropractic in San Carlos, CA

Got Joint Pain?

Joint pain is common after participating in sports and with those who have arthritis.

Glucosamine and Chondroitin is recommended for repairing and retention of elasticity.  Glucosamine  promotes  repair of cartilage and chondroitin promotes water retention and elasticity which inhibit enzymes that break down cartilage.  When you buy Glucosamine, chondroitin is usually included in the mix!

Dosage is recommended as 1, 500 mg per day.  If you are really athletic, make sure you take extra vitamin C to help absorb it!

Joint pain is not fun, and this can really help!

The Importance Of Good Posture

To most people, “good posture” simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance. The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, — from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, “the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing.”

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles.

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack.

The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.