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Norwood Chiropractic & Sports Injury Center
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Relief. Recovery. Results.
Relief. Recovery. Results.

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Norwood Chiropractic & Sports Injury Center's posts

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Good luck to all of the USA Olympic Athletes competing in Rio!

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Stretching Your Hamstrings May Be Making Your Lower Back Pain Worse
Every year, hundreds of patients visit our office for help with their lower back pain. The source of their pain varies, yet they are all taking nearly the same approach to self-treat. The approach is stretching the hamstrings.
It piques our interest when we see such a large percentage trying the wrong thing to help them. We are going to attempt to understand why people often self-treat with stretching first and then attempt to explain why 80+% of people with lower back pain should actually AVOID stretching their hamstrings. It’s a short blogpost, so here goes…
Why are my hamstrings so tight?
When a muscle is tight, human beings jump to one solution-stretching. We certainly can appreciate the simplicity of this logic, but more often than not it is overly simplistic and not accurate.
“Stretching your hamstrings to help acute lower back pain is analogous to picking a scab to help it heal. Chances are it’s going to be counter-productive.” -Dr. Yost
Of course, your hamstrings feel tight when you have lower back pain-that is a common, intentional and protective response by the body. The human body is smart enough to know what movements will potentially aggravate your condition further. In 80+% of lower back pain patients (we see) the lower back muscles and hamstrings tighten up to protect a component of the spine. Your body knows that forward bending (even from slouched sitting) will aggravate your symptoms, so it tightens your back muscles and hamstrings in an attempt to say “don’t do that.” A good term in the literature is “protective tension.” The muscles are forming a sort of natural splint to reduce the motion that got you into that mess.
Part of successful treatment is showing patients what to do to help them, but maybe even a more important part is showing them what not to do-or at least suggesting a modification. To reduce the risk of further injury, stretching should be avoided until you can accomplish the following:
Identify the cause of the pain (pain generator)-is the source of pain a muscle, nerve, disc, joint, ligament, tendon, bone, etc.
Identify the movements that will aggravate the pain generator
Identify the movements that will help the pain generator
Once these 3 questions can be answered, our treatment is designed to help you accelerate the recovery process to get you back to the activities you love and reduce your risk of future episodes.
Our Cincinnati chiropractors do not take a cookie-cutter approach and you shouldn’t either. Rather than take Dr. Google’s shotgun approach without ever being asked a question, we suggest you schedule a complimentary phone consultation with one of our doctors. At the end of the day, they are both free.
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5 Tips for Preventing a Hamstring Strain
A soft tissue injury such as a hamstring strain can put you on the sideline for a while and prevent you from being at the top of your game. While most strains resolve with rest and therapy, they can be very painful and keep you from your top performance. Moreover, chronic hamstring strains are sure to hinder your performance and cause you to form unwelcome compensation patterns – increasing your injury risk.
Please know most hamstring strains are preventable. Here are five tips to avoid this type of injury.
Warm up adequately — by gradually increasing activity through light aerobic exercises and dynamic stretching, you will increase your range of motion in your hamstring thereby reducing the chance of a strain or tear.
Increase flexibility — by using stretching exercises, Active Release Techniques® and sports massage, the muscles can slowly be made more pliable. This needs to be done consistently to see long-term results. Going and getting a massage every couple of months is NOT going to increase flexibility.
ECCENTRIC strength — ECCENTRIC exercises which involve lengthening the muscles will help strengthen and tone muscles. An example of this is the Nordic curl. If you have been into our office for a running injury over the past 6 months, you’ve likely heard us discuss the importance of ECCENTRIC exercise.
10% Rule — increasing your endurance by slowly working up to longer periods of activity will ward off injury due to overuse. We recommend increasing your volume NO MORE than 10% per week.
Hydration—proper hydration is an essential component to avoiding strains, cramps and spasms. Several studies highlighted in a National Athletic Trainers Association bulletin demonstrated that “3-4 percent dehydration lowers muscle endurance, which increases the risk for strains and sprains.”
We also can put you through a hamstring screening to determine your risk tolerance. To do so we run you through a series of reverse plank exercises to isolate the hamstrings.
In the case that these tips do not prevent a hamstring injury, remember the mnemonic PRICE. P-Protection R-Rest I-Ice C-Compression E-Elevation.
Please feel free to contact us with any questions regarding hamstring strains or other soft tissue injuries.
Finally, we wanted to again mention our NEW MASON LOCATION (formerly Mason Family Chiropractic). Our sign is almost completed so there will be a little less confusion when coming up to the building. Thank you for your support and patience with our exciting new venture.
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TMJ Temporomandibular disorders
Many sufferers of Temporomandibular disorders, more commonly called TMJ, don’t immediately think of Chiropractic care as a solution to their issue. Chiropractic adjustment and Active Release Techniques (Soft tissue therapy) are very effective at breaking up adhesions and scar tissue on the muscles and ligaments that are causing the TMJ symptoms to present themselves. Our practice has seen an increase in referrals from dental practices related to TMJ over the past year. We have been treating more headache cases that are TMJ related than ever before. We have been working with many of these dental practices around the tristate to have the most effective treatment possible. We all agree that mouth guards help to decrease the amount of teeth grinding and promote the safety of your teeth. What it doesnt do is keep you from clinching your teeth or help to decrease the tension in the muscles around the jaw.
TMJ affects the joint where your skull meets your lower jaw. Common symptoms include jaw clicking, pain, stiffness or a locked jaw. These symptoms are a result of the joint being misaligned and/or muscle adhesions in the jaw muscles which can occur from grinding or clenching your teeth, poor posture, or injury.
This occurs when the muscles tighten and the skull and lower jaw are pulled closer together and become misaligned. This puts pressure on the joint and compresses the disc within the joint. When the ligaments stretch or tear it can pull the disc out of position. Degeneration of the joint occurs when the disc wears away, leaving the bones rubbing against and irritating the nerves.
There are many potential causes of TMJ disorders. They include:
Wear and tear of the joint
Arthritic inflammation
Injury
Stress
Dental appliances
Clenching or grinding your teeth
Poor alignment of teeth
Symptoms commonly presented by TMJ
Headaches or earaches
Pain in the jaw upon waking up
Jaws that get stuck or locked
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Just wanted to let everyone know in Norwood Chiropractic Nation that Kellen Bowen was born Friday, June 10th and all is well. Thank you everyone for all of the advice the past 8 months about the dos and donts of being a father.
He's the best!
Thanks- Dr. B
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6/12/16
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