Heel Hell: Achilles Issues

Heel Hell: Achilles Issues 

Heel pain when active? Especially when going up stairs, or running up hills?

Dealing with heel pain can be hell, and every active person has probably had to deal with heel pain at some point. As you start to age you can also become more at risk of Achilles injury. Remember that Achilles injuries are often secondary to a biomechanical deficit. Conservative care can help, meaning exercise, chiropractic, and acupuncture. Remember to fix the biomechanical problem to keep you out of heel hell!

If you have muscle imbalances, decreased flexibility, lower extremity muscle weaknesses that may even extend into the pelvis & low back these can lead to a functional breakdown of the Achilles tendon. Excessive pronation of the foot is found to be the major cause of Achilles tendinopathy.

Fixes: You may need custom orthotics to help with your over-pronation. Work on gait training for the foot & ankle. Also, improve the blood flow to the region (chiropractic, acupuncture). Be sure there are no low back, hip, or knee problems contributing to the imbalance & pain.

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

 

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF: Healing the stubborn heel: Achilles problems in athletes by John K. Hyland, DC

Joint Health 101

Joint Health 101

A common problem we see in our practice is people dealing with joint issues. Shoulders, knees, ankles, and even the spine (facet joints) are often prone to instability, imbalance, and injury. The best way to keep your joints healthy is to realize what common challenges your joints are facing, and what you can do to support good joint health!

Challenges:

Wear & Tear- Exercise is essential for good health & wellness. Living an active lifestyle may lead to minor injuries due to wear & tear on the joints. Athletes of all types and levels are always pushing for the next personal best! Be smart about how you’re going to reach that goal injury free.

Aging- As you age you are more prone to joint challenges. This is a natural part of growing older, but you can still be proactive about increasing quality of life in your older age.

Ergonomics (Tech Neck)- If you are a student who sits all day in the classroom, work a 9 to 5 desk job, or you’re someone who is staring down at your phone all day then you are probably suffering from improper posture (ergonomics) that can lead to increased joint stress, which over time can lead to joint pain.

How to Support Joint Health:

  1. Proper Diet- A Mediterranean diet is a great start towards a more healthy, balanced, and anti-inflammatory eating lifestyle. Remember to eat a variety of fruits & veggies. Choose complex carbohydrates like brown rice, quinoa, and whole grains. Go for lean proteins. Add healthy fats like olive oil, avocados, and fish to your diet.
  2. Proper Movement- Be sure you are using proper ergonomics & posture when sitting, sleeping, and working out. Remember that strong muscles help with joint stability. Improved flexibility will improve joint range of motion. Look at what movements you are doing in your daily exercises. Try to incorporate stretching, resistance training, and low impact activities into your plan to help keep your joints healthy.
  3. Chiropractic- Regular adjustments can help with proper ergonomics, posture, and any imbalances to the musculoskeletal system, and being sure your joints are moving properly.
  4. Nutritional Supplements- Supplements may help joint health in a proactive or reactive (after injury) way.
    • Boswellia- Anti-inflammatory
    • Turmeric- Anti- inflammatory
    • Glucosamine- May help with cartilage health
    • Omega-3’s (fish oil)- Anti-inflammatory
    • Gotu Kola- May improve blood circulation & reduce swelling

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

  

More posts on Health:

Zika Virus

Tips to help you conceive

Neck stretch video

Food Labels To Know

Brain Dead

Keep Hustling!

 

*Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

 

THAW 30-Day Challenge: June

True Health And Wellness (THAW) 30-Day Challenge:

5K-a-Day

 The THAW 30-Day Challenge for June is going to be running 5K per day!

Here is a breakdown of this month’s challenge:

What: 5K run per day

Who: True Health & Wellness

Where: Earth

When: The month of June

We will be documenting the struggles, successes, and insights we experience while striving to live the true health and wellness lifestyle. We will be posting all the latest updates on our blog, YouTube channel, Instagram, and Facebook.

We hope these challenges will give us first hand insights about how to bring a better, healthier lifestyle to our patients and ourselves. We want to be walking the walk & talking the talk of a true health and wellness lifestyle.

Let us know if you have any recommendations for our next challenge!
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