Injured

A short time ago I injured my right shoulder.  Just like most injuries patients present with, I really don't know what I did to cause the problem.  I can speculate about why the pain came, but it was most likely the result of an accumulation of several things.  One morning I woke up with discomfort in the shoulder.  It eased as I did my normal morning activities.  Shortly after noon, the pain returned and by evening I knew there was definitely some damage.  My sleep was quite disturbed that night and by the next morning the pain was more severe and my ability to use the right arm was restricted.

The things I did to heal the shoulder were:

1. Start treating the injury as soon I realized that the shoulder was injured.  The longer the time between injury and rehabilitation the longer treatment takes and the poorer the outcome will be.
2. Ice to reduce inflammation and improve circulation.  I also used BioFreeze when using real ice was inconvenient.
3. Stretching to tolerance to maintain joint mobility and function.  Motion is necessary for healing.  It assists both circulation and nerve function.
4. Chiropractic adjustments to the shoulder to normalize joint position and motion.  This helps the joint to heal faster and stronger.
5. Chiropractic adjustments to the spine to assure there is no interference to the nerves going to the muscles, tendons, and ligaments of the shoulder.
6. Low level laser therapy to increase the healing energy of the cells.  This speeds the healing process.  Laser improves circulation and normalizes nerve function.  Not only do injuries heal faster but they also heal stronger when treated with laser.
7. Proteolitic enzymes to reduce inflammation.
8. Therapeutic massage to improve circulation and break down adhesions in the injured tissues.  Massage also improves muscles balance to normalize the mobility of the injured joint.
9. Nutritional supplements including calcium, magnesium, vitamins C & E, glucosamine sulfate, chondroitin sulfate, and omega 3s to assure proper nutrients for healing.
10. Return to mobility and strengthening exercises as soon as possible to rehabilitate the injured joint.

This approach was very successful for me.  Within a week I was pain free and back to my normal activities including shoulder exercises.  When the pain is gone healing is still a long way from complete.  That's the nature of soft tissue injuries.  I know that even though I am feeling good, I still need to continue with adjustments, laser, massage and exercise to assure the best possible healing.  Did I need to do each of the items listed?  Perhaps not, but I want to have the best healing possible so I don't have problems with this shoulder in the future. 

Perhaps you have an injury.  The approach I took to heal my shoulder injury will be effective for virtually all bodily injuries.  Following the same basic procedure will help you to heal most efficiently and effectively.

Dangerous Thoughts

Probably all professions have a mental stumbling block that keeps many in the profession from truly excelling.  In chiropractic we see so many nearly miraculous changes in our patients' health on such a frequent basis, that we fall into the trap of thinking we are healers. This is dangerous because in fact we heal nothing.  The body does the healing and the chiropractor is just a facilitator.  

Thinking I'm the healer is a trap I've fallen into many times and something I must be vigilant to guard against.  It's not good for either me or my patients.  Patient's are too often eager to give me credit for results.  "You are a miracle worker, Doc."  It really appeals to the ego to think I have healed someone.  What a sense of power!  Maybe I have some special power!  Nothing can stop me!  I begin to think I'm god-like.

This is a dangerous place for me, or any other chiropractor, to be for a number of reasons.  First, the emphasis is misplaced.  Instead of the chiropractic encounter being about the patient it becomes about me, the doctor.  The focus is about what I'm doing instead of what the patient needs.  It becomes my success not the success of the patient.  

When patients fail to get fabulous results the wrong thinking chiropractor faces a dilemma.   I feel compelled to do more procedures in an attempt to get results.  Because I feel I am the one producing the healing, when the patient doesn't respond it suddenly becomes my own personal failure.  In an attempt to still be the healer additional procedures are added or another technique is tried. Results are usually marginal, because the innate healing power of the body is ignored.   The body often responds better to less rather than more because its healing energies can be focused.  The healer in me wants to do more so I can get the credit.

When I hold myself up as the healer I also deny the patient's right to participate in the healing process.  If patients have no involvement in the healing, then they have no responsibility.  In reality each individual must accept responsibility for the actions they have taken that have affected their health to this point.  They must also accept responsibility for any present and future actions for improving their health.  Becoming healthy is not an event, but a lifestyle.  A chiropractor can partner with a patient, but the patient must take the steps to move forward.


It is not my responsibility to heal the patient's body.  It simply isn't possible for me to heal anyone.  Only the body can heal itself.  A chiropractor's responsibility is simply to remove interference to the healing process.  Anytime I (or any other chiropractor) think I am the healer, I am in dangerous territory.   It's bad for me and for my patients.

Chiropractic & Neck Pain

About three quarters of our population will be plagued with neck pain at some point in their lives.  At any point in time approximately 10% of the population is experiencing some type of neck pain.  It certainly is no small problem for our society and it is a big problem for sufferers.  As with any condition, finding the best treatment is crucial.

The January 2012 issue of Annals of Internal Medicine published a study by Bronford et. al. entitled Spinal Manipulation, Medication, and Home Exercise with Advice for Acute and Subacute Neck Pain. (You can read the complete study at: http://www.annals.org/content/156/1_Part_1/1.full.pdf+html )  This randomized study looked at people who had neck pain for 2 to 12 weeks.  Having pain for that time period is what is considered to be acute or subacute pain. The people in the study were given either spinal manipulation (chiropractic adjustments), medication or home exercises with advice for a period of twelve weeks.  Their pain levels were evaluated at 2, 4, 8, 12, 26, and 52 weeks.  

The findings showed clearly superior results for the manipulation group over the medication group at each evaluation after week 4.  Even though initially the people taking medication showed improvement, at 8, 12, 26, and 52 weeks their results were far inferior to the manipulation group. The results for the home exercises combined with advice was similar to the manipulation group.  Although it was not part of this study, it would be interesting to see what the results would be when chiropractic adjustments and home exercises are combined.  That's what I generally recommend.


Chiropractic care is effective because instead of just numbing the symptoms, it addresses the cause of the pain.  A large portion of neck pain cases are caused by vertebral subluxations.  A vertebral subluxation is when the joints of the spine have lost their proper motion and position resulting in irritation of the surrounding nerves.  Chiropractors specialize in the detection and correction of vertebral subluxations.


The Bronford study adds to the long list of research papers which show chiropractic care is superior to medications for both neck and low back pain.  We have a number of other studies summarized on our website at http://www.powers-jans.com/index.php?p=228152 .  It's important however to keep in mind that chiropractic is about more than just pain relief.  It's about allowing the body to function normally.  It's about health.

Massage Therapy

To say I was over due for a good massage was an understatement.  I usually have a therapeutic massage every 3 - 4 weeks.  It had been almost 8 weeks.  When I go that long been massages, the experience is not usually real pleasant.  My muscles tighten up too much over that length of time.  It is easier on both me and the therapist when I get massaged regularly.  The massage therapists at Powers & Jans Centre don't usually have mercy on me either, so I try to avoid neglecting my massages.

There are good reasons to get a massage regularly.  Therapeutic massage produces a host of beneficial effects in the body.  These include improving flexibility, muscle tone, blood flow, and lymphatic drainage.  This helps promote soft tissue healing.  Massage helps to increase dopamine and serotonin levels in the body enhancing a person's sense of well being.  The immune system is also stimulated.  Massage is also extremely beneficial in stress reduction.

As chiropractors we find that therapeutic massage works very complementary to our chiropractic adjustments.  We regularly coordinate massages and adjustments for a variety of conditions including headaches, neck pain, back pain, and sprains/strains.  Shoulder, arm, hip, knee and leg problems also benefit from combined treatments.


From my personal stand point, I function better when I get a therapeutic massage on a regular basis.  Not only are my muscles less tense, but my overall motion is improved.  As part of an overall strategy to maintain health, all of the benefits listed above are important.  Having a healthy lifestyle involves putting together many pieces, all of which lead to the end result of health.  No one thing will make us healthy.  Therapeutic massage can be a very valuable component of a healthy lifestyle.  It certainly is for me.


Even though I regret that it was so long between massages, Amanda was kind to me.  There were a few areas that were quite sore as she worked on them but I felt so much better when she was done.  I promise Amanda, I won't go so long between massages again. 

From the Inside Out

At my latest eye exam, my optometrist gave me a brief education session on retinal scans.  He described what he looks for and showed me normal (my eyes) along several abnormalities from other scans he has done.  The information he garners from these retinal scans is impressive.  They offer a glimpse to the inside of the body.  As the discussion progressed he described how, for the most part, the retina is really just a reflection of the health of the rest of the body.

Circulatory problems in particular show up very readily in the eye.  Retinal scans of smokers are definitely not pretty because of oxygen deficiency.  Liver and kidney problems are also reflected in the health of the retina.  The key take-away point is that the eye cannot be separated from the rest of the body.  This is true for every part of the body.  It's all connected.  If you want to have healthy eyes, you need to have a healthy body.  Your eyes cannot be younger than your liver, kidney or bowel.  

This concept is important when we evaluate all the "anti-aging" products and discussions that abound.  All parts of the body are the same age.  "Anti-aging" cannot be applied successfully to one area and not the others.   Look after the health of the whole body and all it's parts will be healthier.  When we are healthy we function like we are younger.

One of the foundational principles of chiropractic is that health comes from above, down, and inside, out.  Health doesn't come from outside the body (although what comes from outside can affect health).  Only the life force within us can heal us.  Only the life we have can produce health.  If we are unhealthy on the inside we will not be able to manifest health outwardly, no matter how many lotions or potions we apply or consume. 

Because the nervous system controls every function in the body, it's important to assure that there is no compromise in this system.  Chiropractic's specialty is to remove interference from the nervous system using specific chiropractic adjustments.  Combined with a lifestyle that promotes health, chiropractic is a vital part of being healthy.  Chiropractic works with the body to allow health to manifest from above, down and inside, out.

Purchasing Exercise Equipment

After making New Year's resolutions to improve their physical fitness, many people are on the hunt for exercise equipment.  Retailers are keenly aware of this and are offering great deals on a wide variety of equipment.  Consequently, one of the most common questions patients ask at this time of year is, "What kind of exercise equipment should I buy?"

The answer usually on the tip of my tongue is, "Only buy equipment that you will actually use."  And it needs to be used to exercise with - not to hang your laundry on, not to provide entertainment for the kids and their friends.  Although intentions may be great the reality is that most exercise equipment purchased gets used regularly for only a short time after it is bought and then it becomes a pain to keep dusted.  At least covering it with laundry keeps the dust off.  One reason for this is that using only a single piece of equipment becomes boring very quickly. One of the advantages of going to the gym is that the variety of equipment and exercise options helps keep exercising interesting.


To answer the original question about purchasing equipment in a different manner, a person needs to first determine how to make exercising engaging.  Then the type of equipment to be used can be more easily determined.  Bikes, treadmills, ellipticals, weight machines, etc, - each have their own advantages and disadvantages.  The important thing is to determine what will best suit your individual needs and goals.

Start by realistically assessing your current level of health and fitness.  If you have advanced joint problems even walking on a treadmill may be too harsh to begin with.  Whole body vibration combined with stretching and posture exercises may be a good starting point.  If you are capable of walking without injuring yourself, a graduated walking routine with stretching and light weights may be appropriate.  The key is to start slowly and build up while keeping things interesting enough so that you will continue to exercise.  Error on the side of caution.  Even a minor injury can derail the exercise program for a long time if you are in poor physical condition. 

Excercise equipment doesn't need to be elaborate.  Sure weight machines and treadmills are nice to use, but you can start out with just a good pair of shoes or some open floor space.  Floor exercise routines can be very effective while walking outdoors can be done in most conditions and it is preferable to a treadmill.  Hand weights and gym balls are very reasonably priced and effective exercise aids.  No special equipment is needed to start an yoga program.


Any given piece of exercise equipment is limited in the exercises you can do with it.  To work the entire body effectively it is best to do a variety of different forms of exercise. Personally I do floor, weight, walking/running, posture, balance, vibration, and stretching exercises.  I use a whole body vibration machine, a treadmill, a weight machine, and a gym ball.  The exercises and equipment I use varies with each exercise session.  This assures that my whole body is worked in a variety of ways and it helps keep exercising interesting.


Buying exercise equipment can be a very good thing.  Just make sure that whatever you buy will be a effective part of an overall fitness program.
 

New Year's Resolutions

In just a couple of days many people will be making New Year's resolutions.  Usually the resolutions focus on making changes to improve one's life in some way.  By January 2 many people have already abandoned their resolutions and by the end of January most people have long forgotten what they "resolved to do" on January 1.  Why does this happen?  Is there a way to keep resolutions?  I'm interested in continually improving my life and helping others do the same.  That's why I so often talk about a healthy chiropractic lifestyle.

Too often resolutions are made because we think there are certain things we should do, like lose weight, exercise more, eat better, etc.  All these things may be good, but are they really something the person is ready to commit to?  Is it someone else's expectation?  Resolutions are a promise to ourselves and no one else.  They need to be something we can passionately commit to.  They should be something we are willing to do, whatever it takes to achieve.  Resolutions made casually are doomed to failure.

Resolutions should also be specific and limited.  If a person wants to eat better, they need to define some specific change they can make.  Perhaps it could be to eat no white foods on week days.  Maybe it will be to eat a low carbohydrate breakfast each day.  If the goal is to become physically fit the resolution could be to walk 30 minutes at lunch Monday, Wednesday and Friday.  A person will be more likely to succeed if they only make one resolution at a time and that the resolution is measurable.  In each of the examples I gave, the person will know whether they have kept their resolution or not.  The person should also set a date when they will re-evaluate their progress.  At the end of January did I succeed in avoiding white foods, or did I eat a good breakfast, or did I exercise during my lunch break.  If I did the one thing I set out to do, I have kept my resolution and will be better for it.

Making a resolution like "I want to loose 30 pounds" is usually not successful.  It is far better to make resolutions about the changes to be made, such as "I will eat only one helping at each meal".  Also make the resolution something you will do, not just something you want to do.  If your desire is to read better literature make your resolution that in January you will read a specific book or books.

Making resolutions should be an ongoing process, not just on New Year's Day.  Making improvements to our lives happens in small incremental steps.  Trying to make too many changes, or too great a change at once, dooms us to failure.  Make one small step at New Year's and another one a few weeks later and then another one.  By 2013 you will be a better person.

Something else to keep in mind is that resolutions are promises to yourself.  Do you trust yourself enough to make a commitment to make a small positive change in your life?