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Tips & Tricks for Plantar Fasciitis: Seattle Chiropractic Report

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Seattle Chiropractor Report- Plantar Fasciitis

Plantar fasciitis involves swelling and inflammation a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.  The plantar fascia is what actually creates the arch of the foot.   Plantar fasciitits is one of the most common causes of heel pain and arch pain and typically causes a stabbing pain when weight bearing.

Plantar Fasciitis is common in runners, pregnant women, and people who are overweight.

SYMPTOMS

• Develops overtime (gradually)
• Typically it is most painful first thing in the morning with first steps.  The pain can also be triggered by running, standing for long periods of time, or getting up from a seated position.
• Stabbing pain or tenderness  in heel

CAUSES

The plantar fascia absorbs a great deal of weight and impact, and works to support the arch in your foot.  When too much weight and pressure has been put on the plantar fascia, it creates micro-tear, which can become irritated and inflamed.  The body’s response to micro-tears is to lay down scar tissue and the cycle beings.  After repetitive tearing and layers of scar tissue, a build up of scar tissue is created which is called an adhesion.  .  Adhesions tend to be more serious and they start to affect the normal function of the muscles.  Often patients will start to feel pain, stiffness, tightness, restricteted movements and there will be dimished blood flow to the area.  You can imagine that since adhesions dimish blood flow to an area and restrict movement, it can cause even further bio mechanic alterations and even further injury.  Essentially, a repetitive injury cycle has been set into motion and often the repetitive injury cycle leads to a more acute injury. 

If you allow plantar fasciitis to go without being treated, it will not only hinder your daily activities, but you may also develop other injuries due the changed in your walking/running.  Common side injuries include knee, hip or back problems.

RISK FACTORS

• Your Sex.  Women are more likely to develop plantar fasciitis than men.
• Your Age.  Plantar fasciitis is most common in people ages 40 to 60 years old.
• Your Sport of Choice.  Plantar fasciitis is very common in running or sports that involve running due to the repetitive nature and force put on the foot.   It is also coming in ballet dancing and aerobics.
• Your Weight.  Increased pounds put more stress on the foot.
• Your Shoes.  If you are in shoes that are loose footing/unsupportive, then switch to shoes that have support in them!  High heels can cause additional strain to your heel.
• Tight Achillies tendon (the tendon that connects the calf muscle to the heel)
• Foot Structure & Biomechanics.  If you have high arches, or are flat footed, then it can directly affect the way in which weight is distributed to your foot and the stress being placed on your plantar fascia.  In addition, how you run or walk can affect the pressure you are putting on your foot and how weight is distributed. 

So How Can You Treat It?

One of the main approaches we take to treating plantar fasciitis  is through Active Release Technique (ART) and Graston Technique,  a new and highly successful hands-on treatment method to address problems in the soft tissues of the body including muscles, ligaments, fascial and nerves.  ART treatment is highly successful in dealing with IT Band Syndrome because it specifically designed to locate and treat the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues.  By locating and treating the soft-tissue adhesions with ART, it also the practitioner to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area. 

In addition with Active Release Techniques (ART) and Graston, we implement either an in office or at home functional rehabilitation program to help strengthen the muscles in the body that support the surrounding muscles.  Finally, spinal or joint manipulation can be important to ensure that muscles are firing correctly. 

Seattle Chiropractor: 5 Reasons Why You Might Not Be Injury Free… Yet

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The Seattle Chiropractor Report-

Are you one of those people who cannot seem to be active and stay injury free?  Is one body part or another always breaking down and you are fed up.  We put together a list of 5 reasons why you may be having difficulty recovering  from an injury:

1.  You don’t give your injury adequate time to rest.  Let me put it this way… you’re a Type A.  You don’t want to miss out on training or the activity that you love.  So just when you are starting to turn a corner, you push it too much and find yourself back to square one.  

2.  You don’t take the time to do the proper exercises and stretching.  With most injuries, it requires muscles strengthening and proper flexibility to fully recovery and get back to your training.   So do yourself a huge favor and take 15 minutes to do your exercises.  It will pay back in the long run!  

3. You have poor biomechanics and genetics.  You are one of those people who is just more susceptible to injuries either due to bone structure, biomechanics, or just the way you were built.  So what can you do?   Engage in preventative exercises and strength training.

4. You haven’t properly addressed scar tissue build-up.  What do I mean by that?  When your body experiences stress such as a slight strain/sprain, tissue typically experiences micro-tears.  The body’s normal and natural response is to lay down scar tissue to heal the micro-tear.   When you strain that same area again, more scar tissue is laid down until an adhesion is built up.  Adhesions tend to be more serious than mico-tears and they start to affect the normal function of the muscles and decrease blood flow to the area.  Often you will start to feel pain, stiffness, tightness and restricted movements.  You can imagine that since adhesions diminish blood flow and restrict movement, it can cause even further biomechanical alterations and even further injury.  Essentially a repetitive injury cycle has been set into motion and often repetitive injuries can lead to an acute injury.  Most traditional treatments do not address scar tissue build-up , and only address symptoms rather than the underlying problems.  Active Release Techniques (ART) and Graston Technique are two effective ways to address scar tissue build-up. 

5.  Poor nutrition, sleep, and other general health issues.   You may have a difficult time recovering from an injury simply because there are other environmental factors affecting your general health.  Obesity, stress etc. can all make it tough for your body to recover from an injury. 

If you are finding that you cannot recover from an injury, run through this checklist and see if any of them apply to you!  Are you sleeping enough, giving your injury proper time to heal, doing your exercises?  All of these things are important in injury recovery.  Have you addressed potential scar tissue build up and would Active Release Techniques (ART) or Graston Technique be helpful?  We have many patients who walk through our door that have tried “everything” and Active Release Techniques (ART) is what finally helps them recover from an injury.   If you have any questions, please feel free to leave a comment or email me at DrRindal@InHealthSeattle.com.

Seattle Chiropractor Report: IT Band Syndrome

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For the Seattle Chiropractor Report, we are going to discuss IT Band Syndrome, also known as the Iliotibial Band Syndrome.  So lets jump right in!

What Is It?  IT Band Syndrome can be a frustrating injury for an athlete, especially when you are training for an event or find running (or the sport that you enjoy) to be your “stress release outlet”.   Often pain is described as being on the outside of your knee and the pain can increase to the point that you are no longer able to run/jump/play. 

The IT Band begins in the hip as the tensor fascia latae muscles and attaches to three different muscles:  the gluteus medius, gluteus minimus, and vastus laterlis.  As the muscles progresses down the thigh, it becomes a fibrous band of tissue.  This band then crosses the knee joint and inserts (ends) along the outside portion of the knee cap (pateall) and into the shin bone (or tibia) on a bump called Gerdy’s Tubercle.  The interesting part about IT Band Syndrome is that typically it is progressive, and can start with just tightness in the knee/buttock/IT Band and can advanced to the point where the pain is debilitating.  The earlier you can catch IT Band Syndrome, the sooner you can rehabilitate it or prevent it from being an injury that interferes with your running. 

InHealth’s Approach To Treatment.

One of the main approaches we take to treating IT Band Syndrome is through Active Release Technique,  a new and highly successful hands-on treatment method to address problems in the soft tissues of the body including muscles, ligaments, fascia and nerves.  Active Release Techniques treatment is highly successful in dealing with IT Band Syndrome because it specifically designed to locate and treat the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues.  By locating and treating the soft-tissue adhesions with ART, it allows the practitioner  to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area. 

If you are experiencing IT Band Syndrome and want to get out of pain and back to your activities, contact Dr. Kevin Rindal at InHealth, Seattle's expert in Active Release Techniques.

Seattle Chiropractor Report: 8 Ways Prevent Repetitive Strain Injury

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The Seattle Chiropractor Report

Repetitive Strain Injury:

Many of us sit at a desk all day slaving away at our computer.  Stress, poor posture, awkward positions, and repetitive motions can all lead to strains and injuries such as Carpal Tunnel Syndrome.  We have put together common symptoms of Repetitive Strain Injuries, as well as 8 ways that you can prevent them

First of all, what is a Repetitive Strain Injury (RSI)?  RSI is an injury of the nervous and musculoskeletal system that may be caused by repetitive tasks, forceful exertions, vibrations, mechanical compression, or sustained position.   A study done by the UK showed that 68% of UK workers suffer from some sort of RSI, the most common problem being the shoulder, wrists, back and hands. 

What are symptoms of RSI?  Typically people with RSI experience dull or sharp pain in the local area affected by RSI.  However, this is not always the case, for example, a pinched nerve in the shoulder may be the reason for RSI in the hand region.  It is extremely important to know that there can often be linkage between injuries. 

• Typically there is pain in the muscles or joints and most often affects the shoulders, neck, upper back, arms, wrist, hands, and fingers.
• Tingling, burning, swelling, general soreness, tightness, numbness, loss of sensation.
• Often people will experience general weakness in the area. 
• Tightness in the area of strain. 
• While lying in bed, you feel pain
• Repetitive pain, soreness in neck, shoulders, upper back, wrist or hands
• Aching, burning, swelling and loss of joint movements and strength in the affected area.

What are the risk factors for RSI?

• Have poor posture
• Have poor technique
• Use a computer more than two to four hours a day
• Have a job that requires constant computer use, especially heavy input
• Don't take frequent breaks
• Are loose-jointed
• Don't exercise regularly
• Work in a high-pressure environment
• Have arthritis, diabetes, or another serious medical condition
• Keep your fingernails long
• Have an unhealthy, stressful, or sedentary lifestyle
• Weigh more than you should
• Don't sleep well
• Are shy, and afraid to ask for better accommodations  

8 Ways to Prevent Repetitive Strain Injuries:

1.  You must pay attention to pain and fatigue. Stop using the computer before you begin to feel symptoms.

2.  Pay attention to position. The head and back should be in a straight line format from ears to pelvis.

3.  Make sure that your head and shoulders are not bent forward.  Sit up and ensure you neck and shoulder muscles are relaxed.

4.  It is important to take regular breaks to rest your eyes and move around to give your muscles a break from being in the same position for long periods of time.

5.  Try to hold your wrisits straight, rather than bent up or down to the side. 

6.  Try different input devices rather than the mouse and keyboard. Consider speech recognition, graphics tablets, tablet PC’s or trackballs.

7.  Do regular exercises, get adequate sleep, drink enough water, and stop smoking. This will help to strengthen your body and improves blood flow in the affected muscles.

8.  Practice breathing exercises, this will help you for muscle relaxation.

So what if you have already experienced an RSI injury like pain in your hand, elbow, shoulder or back.  Now what? 

Often people will go to their doctor and be told to rest, take medication, and do a cortisone injection.  These can be effective forms of treatment, but they will not solve the underlying problem.  We suggest you look at your current ergonomics and change the equipment and positioning that you are using when sitting at your computer or doing your job.  If pain persists, often it is a good idea to do exercises, take breaks to stretch, and to seek out Active Release Techniques (ART) treatment and chiropractic.  ART in combination with chiropractic can be an extremely effective way to solve RSI injuries.  It is what we have become an expert in at InHealth and find that we can often help patients prevent surgery. Our Seattle Chiropractor, Kevin Rindal, can help!

Active Release Techniques (ART)- Why You Should Try It

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Many patients come to our Seattle office specificially for Active Release Techniques (ART). So we sat down with our Seattle Chiropractor, Kevin Rindal, DC to ask him what its all about.

I have seen Active Release Techniques at Ironman events. What exactly is it?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

What is ART Treatment Like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

What kind of injuries can ART effectively treat?

ART and another similar technique called Graston Technique can effectively treat soft tissues injuries such as sprain/strains, Plantar Fasciitis, Knee Pain, Hip Pain, Shoulder Pain, Tennis Elbow, Carpal Tunnel Syndrome, Neck and Back Pain. It is really a new and effective way to approach common injuries that hold so many of us back from not only the activities that we enjoy, but our daily life activities.

Is ART covered by insurance? 

Many insurance plans do cover ART and Graston.  Contact us today and we can help determine if your plan will cover the treatment. (206-315-7998)

Do I need a referral to see a chiropractor?

Great question that we often get.  The answer is no, you don't need a referral!  Chiropractors are considered primary access physicians. 

Active Relase Techniques for Sport Injuries: Runner’s Knee

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Over the past month, one of the primary complaints I have been treating people for is pain underneath their kneecap; and not surprisingly, they tell a story of getting back into their training program too aggressively. Often times they describe this pain as: worse when getting up from a seated position (especially after having their knees bent for an extended period), pain going up or down stairs, or simply pain when they push on their kneecap.

So what can you do about this type of situation? If your symptom of pain behind the kneecap persists for longer than a week, you should make an appointment with your doctor for an examination. Based on the exam findings, your doctor will diagnose your condition and then prescribe an appropriate rehabilitation program.

In the case of "Runner's Knee," the most common recommendations are:

• Rest

• Ice

• Therapeutic modalities (ex. ultrasound, low level laser therapy etc.)

• Anti-inflammatory medcation (NSAIDs)

However, there must also be an active component to the rehabilitation of "Runner's Knee". Some of the active components can include:

• Exercise program to balance the quadriceps muscular imbalance for correcting the aberrant paterllar tracking.

• Myofacial release (Active Release Technique and Graston Technique). This component of the rehabilitation process also aids in balancing the tension of the muscles that stabilize the kneecap.

• Kinesio Taping can provide a mechanical correction that helps improve the biomechanics of the knee and braces.

• Cho-Pat can help alleviate symptoms while training the muscles to hold the patella in a better position.

Runner’s Knee is a condition that often times resolves quickly with the appropriate treatment. If you have any of the symptoms described above, please contact InHealth for an evaluation and treatment so you can start the process of getting back to pain free running.

If you would like more information, download this free whitepaper on Runner's Knee!

Seattle Chiropractor, Kevin Rindal

Seattle Chiropractor Report: 11 Ways to Relieve Pain Naturally

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The Seattle Chiropractor Report:  Are you tired of popping an  Ibuprofen or Asprin every time you experience pain such as a sprain, strain, or ache from a chronic injury?  InHealth has compiled a list 11 ways to naturally relieve pain, and they may just surprise you.

1. Eat Omega-3 Fatty Acids (i.e. fish oil, flax seed, green leafy vegetables, etc.)

2. Take Pro-Inflazyme (Nutritional Supplement made by Nutri-West)

3. Arnica and Boswellia (Naturally occurring substances that have been shown to reduce inflammation and bruising).

4. Try to avoid pro-inflammatory foods: Fatty meat, chicken skin, farm-raised fish, corn based foods, refined sugar, processed foods and meats, etc.

5. Focus on eating anti-inflammatory foods (low-calorie nutrient dense food): skinless chicken, vegetables, lean meat, tree nuts, fruit, etc.

6. Ice (Cryotherapy)

7. Epsom salt soak.

8. Try a topical analgesic spray like Cryoderm.

9. Low Level Laser Therapy: Has been shown to decrease inflammation and improve the rate of healing in injured tissues.

10. Soft-Tissue Mobilization Techniques such as Active Release Technique and Graston Technique have been shown to stimulate healing (increased production and laying down of fibroblasts).  Our very own Seattle Chiropractor, Kevin Rindal, specializes in these techniques.

11. Kinesio Tape (KT) is widely used in Sports Medicine to help support injured muscle by pulling up on the skin to create “space” for inflammation to be channeled out of the injured area. KT also helps with pain reduction and muscle relaxation.

 Medication is an important part of treatment in many cases, however, if you can address your pain naturally, you can avoid other side effects.  We have included a white paper that includes more information on the effects of taking NSAIDs such as Ibuprofen or Asprin on your body. 

Have questions?  Feel free to contact Kevin Rindal, DC at

DrRindal@InHealthSeattle.com.   

Prevent Knee Pain & Active Release Technique

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Did you know that 42% of overuse injuries affect the knee joint?  If you are a runner or walker, you want to prevent that from occurring.  Here are some easy tips to implement that can save you from experiencing knee pain when running or walking: 

• Run on softer surfaces, like trails or grass.
• Keep mileage increases less than 10 percent per week, and gradually increase hill work in your program.
• Visit a specialty running shop to make sure you're wearing the proper shoes for your foot type and gait.  Many running stores will actually assess your running stride!
• Strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation. Ensure you stretch after a warm-up and when you have completed your run.

If you do experience knee pain when running or walking, decrease your mileage, and avoid downward stairs and slopes.  Visit us at InHealth if your pain persists.  We specialize in knee pain and have many options to help you train through your injury when possible.

Dr. Kevin Rindal specializes in overuse injuries such as knee pain in walkers and runners.  If you are experiencing knee pain when running, let us help you get it resolved.