Happy Labor Day from all of us at Brumbaugh Chiropractic Center. I hope all of you have had a happy and healthy Summer.
* Our Saturday hours are back to every other Saturday, beginning September 15th.
* Be sure to follow us on social media. Dr. Brumbaugh posts daily with tips and at home exercises that will help with many of your issues.
TIP OF THE MONTH
Now that the kids are back to school, it is inevitable that they will be spending longer periods of time sitting in a classroom. Here are my quick tips to combat issues that may arise.
1. Schedule free time. Allow your child time after school to unwind in an active way, outside.
2. Foam rolling, stretching, and yoga are good for kids too! These activities are just as effective, if not more so for children.
3. Ensure that your child has the ability to move at school as well. I recommend no longer than 30 minutes at a time spent in any position. Prolonger periods in any position, seated, standing, etc can lead to postural issues, and in turn pain.
4. Implement these tips for yourself as well, set the example for your children!
As we move towards the end of the year, many of us with insurance will be meeting our deductibles, making our healthcare less of a burden on our out of pocket expenses. Be sure to spread the word of the great care that you received at our office, it is always appreciated.
Dr. Corey A . Brumbaugh
“Doc, I’ve seen all your videos, but when should I be performing these things? I have no pain, I feel great, and do I need to be rolling my traps out? How often? ETC ETC ETC.” These are some questions I get asked quite a bit. I wanted to elaborate on “proper” or to be more specific, my personal tips on warming up and cooling down before and after exercise. These tips will help lead to a better workout, and stave off potential injury. While most people are effective at some form of a warm-up prior to exercise, there are a number of measures that can be taken to improve this. Additionally, many of us simply cannot find the time for an effective cool down adequate enough to prevent injury.
1. Start with simple cardio based movements.
The warm-up should be just that, warming tissues and preparing them for exercise. I recommend starting any exercise regiment with several minutes of cardio-based work, at a very low intensity. Running, biking, elliptical, etc. are sufficient enough to increase the heart rate, perfuse blood into tissues, and get the body moving to prepare for more intense exercise. Additionally, if your work out for the day is intense, cardio based, think HIIT workouts, and increase the intensity on this cardio warm up. This is especially important for those of us who spend most of our days seated at a desk.
2. Progress with simple range of motion exercises, targeting the body parts to be trained. Save the static stretching for post exercise. Focus on movement in this part of the warm up. For squats, for example, perform air squats, leg swings, lunges, and movement based stretches to prepare for further loading. Use this part of the warm-up to work without load, and take note of any particular sticky, sore, or painful areas, and spend more time warming these tissues
3. Use resistance bands and progressive loading to fully prepare for the workout. Resistance bands are a great tool to add light loading into movements that will be performed in the workout. Use multiple resistances across multiple ranges of motion that will be performed to ensure all muscle fibers are prepared for exercise. For barbell exercises, use this step to perform the movements with an empty barbell, focusing on higher repetitions, speed, and quality of movement. For cardio based exercise, METCONS, and HIIT workouts, progressively increase your heart rate during this phase.
Cool Down Tips:
Congrats, the hard part is over! Use these tips to lengthen tissues and mobilize.
1. Use this time to lengthen tissues that have been worked. Static stretching and banded distraction stretches are best utilized post exercise. Relax into these stretches and take the opportunity of loose tissues to expand ranges of motion and flexibility.
2. For cardio based exercises, bring your heart rate down slowly, the reverse of the warm-up.
3. Smashing, rolling, and compression inhibit neurologic input, and should be performed post-exercise. Let any points of tension, discomfort, or tightness be your guide as to what should be worked.
4. For any exercise involving the lower body, be sure to focus on the quads, hamstrings, and psoas muscles. These muscles are shortened with sitting in a car, a necessity for almost all of us leaving a gym. Skipping the cool down and stretching these muscles can lead to future injuries, and pain.
Use these tips as a guide to preventing injuries and making your next workout your best yet. As a general rule, move more in your warm-up, perform light exercises that focus on increasing range of motion and incorporate unweighted or more basic movements that will be performed in the main workout. Focus on increasing range of motion, mobility, and decreasing soreness with your cool downs. Incorporating more movement into your warm ups increases your special awareness, and awareness of any potential soreness or discomfort that may have otherwise not been noticed until it was too late. An effective cool down lengthens and mobilizes the exercised tissues and prevents further tightening and discomfort. Do what feels good to you, and makes you feel prepared and improved prior to and after exercise.
DOMS, or delayed onset muscle soreness, is the medical term given to intense soreness, discomfort, pain, and tenderness associated with post exercise muscle pain. Latest research indicates that this pain is associated with microscopic muscle trauma. Studies indicate a number of different modalities are shown to be effective at reducing the symptoms of DOMS. Here are my tips to avoid (if possible) and deal with post exercise soreness.
DOMS is typically characterized by muscle pain at 24-72 hours following intense exercise. Additionally, decreased range of motion, increased tenderness, pain, and swelling are also associated with the condition. DOMS is typically associated with eccentric exercise. That is, exercises that involve weighted lengthening of the muscle. Think lowering a barbell during a bench press, or lowering a dumbbell during a bicep curl.
Dealing with elite athletes, runners, and Crossfitters has lead me to my first tip in dealing with DOMS:
DOMS is simply a part of training. Knowing how to deal with it can be a game-changer. Recovery is the most important part of training in my professional opinion. At the elite level, everyone is putting in the work, it is who recovers the best, and stays the healthiest that comes out on top. Avoiding long term and nagging prolonged injuries can keep you performing your best.
By now, most people have seen athletes wearing brightly colored tape, stretchy tape at different sporting events, from golf events, to baseball games, to Olympic Events. There are several different brands on the market today offering the “best” in athletic tape. Rocktape, K-tape, KT tape, etc etc. Our office uses the tape on a daily basis to help with an array of different musculoskeletal issues. I also get asked a lot of different questions about the tape. So lets dive into what it’s all about, how it works, and why we use it.
Lets start off with why someone would need taped in the first place. We utilize tape almost primarily for musculoskeletal pain symptoms after they have been diagnosed, and after other forms of treatment. Myofascial pain syndrome, defined as muscle pain due to myofascial trigger points (MTrPs) have been considered to be related to poor postures, neuromusculoskeletal disorders, or systemic diseases. Chronic repetitive muscle strain, bursitis, arthritis, or disc lesions can also induce MTrP’s. Clinically, patients with myofascial pain complain about local pain in the muscle, often with referred pain. If the associated pathologic reasons are not well treated, the pain often recurs later.
(Hong c.-z. myofacial pain therapy. Journal of musculoskeletal pain. 2004; 12(3-4) 37-34. Dol: 10.1300/J094v12n03_06.)
The concept of the tape itself developed from the traditional forms of athletic taping most people are familiar with. Traditional athletic taping, utilizing white, thick, sticky tape has been around since 1882. By restricting range of motion, and stabilizing joints and muscles, the tape can prevent secondary injury effectively, reduce edema; or swelling, pain, and immobilize the treatment area.
The popular “KT” method was developed from 1973-1979 by Dr. Kenzo Kase, with the goal of supporting musculoskeletal structures without over-immobilization and the side effects associated with it. Kase commercially produced the tape in 1982 with elastic, lightweight, and ventilation characteristics. The purpose behind the tape was edema control, soft tissue support, joint protection, and relieving the heat produced from inflammation. Advanced purposes included continuing the effect of manual therapy from clinic to home care, and activities of daily living.
As proposed, the function of the tape serves to elevate the space under the skin and soft tissue, so that the space for movement can be enlarged, the circulation of blood and lymph fluid can be facilitated, and the healing rate of tissue and can be increased. (Skirven T.M., Osterman A.L., Fedorcyk J.M., Amadio P.C. Rehabilitation of the Hand and Upper Extremity 6th. 2011. Elastic taping; pp. 1529-1538)
One theory as to the proposed mechanism of kinesiology tape is that basic principal for prescription of kinesiology tape for myofascial pain syndromes focuses on the patterns of facilitation and inhibition. When the tape is applied from muscle origin to insertion, it can provide the effect of facilitation to the muscle contraction. On the other hand, when taping from insertion to origin, inhibition and relaxation of the muscle spasms can be the effect, which is most useful for myofascial pain and muscle spasm.
The above is one of the proposed mechanisms by which the tape works, amongst others.
The greater question, is does it work, and is it effective?
Wang and colleagues investigated the effect of the KT method for the relief of musculoskeletal pain. Taping with the insertion to origin technique was performed on the upper trapezius muscle and statistically significant pain relief was found immediately after the treatment. They considered the effects due to taut band stretching and stimulation of skin receptors. No improvement was reported by the patients in the control group. The improvement in pain symptoms remained statistically significant after 24 hours. (Wang Y.-H., Chen S.-M., Chen J.-T., Yan W.-C., Kuan T.-S, Hong C.-Z, The effect of taping therapy on patients with Myofascial pain syndrome: a pilot study. Taiwan Journal of Physical Medicine and Rehabilitation. 2008; 36 (3): 145-150)
Kaya et al. in a separate study applied the KT method with home exercise programs on patients who suffered from shoulder pain due to diagnosed impingement syndrome. The tapes were applied with insertion to origin technique over the supraspinatus, teres minor, and deltoid muscles. Significant improvement in pain and disability was noted in the taping group one to two weeks later. In this group, pain with movement was significantly reduced in intergroup comparison. Night pain, pain with movement, muscle strength, and pain free abduction movement of the shoulder at 12 days duration was noted as significantly improved.
Furthermore, a separate study in the Pomeranian Journal of Life Sciences determined taping methods elicited increased range of motion measurements in patients with low back pain.
Other studies however suggest that the effects of kinesiology tape are best observed in conjunction with other modalities.
Another proposed mechanism is that the tape increases proprioception and position sense in the taped joints. This proposal implies injury prevention properties of the tape itself.
Other studies have refuted the benefits of the tape.
A study published in the Journal of Sports Science and Medicine determined no difference between taped patients and the control group.
Research on the subject remains overall positive in small studies. Several of these studies have evaluated the tapes effectiveness in combination with other modalities, leaving questions as to the direct effectiveness of the tape alone.
As a practitioner, one must evaluate the risk reward of any treatment option for any patient with musculoskeletal pain symptoms. Given the lack of side effects associated with kinesiology taping, and the general overview of literature, taping methods are utilized daily in our office. While the research may not back the precise method or mechanism of taping, taping has been shown to possibly aid in providing increased range of motion and decreased pain symptoms in patients with myofascial pain symptoms. Taping is simply another tool in the toolbox of manual medicine. I’m personally a fan of modalities that patients can utilize at home safely and effectively.
Given the above information, it is safe to say that taping, while having been around for a long while, will continue to evolve and be utilized in practice for patients with musculoskeletal pain symptoms.
If you sit at a desk most of the day, you probably have experienced tightness in the upper back and neck. Here's another great video tip from Dr. Brumbaugh on how to combat that back pain and tightness from being hunched over a desk.
Make an appointment to see us by calling 330-800-9009!
Another great tip from the doctor!
Do you suffer from TMJ pain and discomfort? Get some tips from Dr. Brumbaugh on how to relieve TMJ pain below. We also encourage you to schedule regular chiropractic care for TMJ issues.
Call our office today to schedule an appointment for your pain and your wellness! We offer flexible appointment times and accept most insurances. 330-800-9009
Sitting can have negative effects on your back health. That's why it is important to have proper posture and take breaks.
In this video Dr. Brumbaugh gives some tips on how to avoid pain and discomfort from too much sitting.
If you are experiencing back pain due to injury, occupation or recreation, please give us a call at 330-800-9009 to schedule an appointment with Dr. Brumbaugh. We proudly serve the Akron, Ohio and Fairlawn, Ohio areas.
It's that time again! More helpful, wellness tips from the doctor!
Do you sit a lot? Whether it is for work or in your leisure time, sitting can impact your spine health. If you are experiencing pain, watch this video for a few tips!
Dr. Brumbaugh is a chiropractor located in Fairlawn and serves the greater Akron, Ohio area. If you are looking for chiropractic care in Akron, we are only a short drive away! Our office accepts most major insurances and has flexible hours to meet your needs! Call us today 330-800-9009.
If you suffer from upper back pain, you need to take a quick look at today's tip from Dr. Corey Brumbaugh. Sitting on the job and looking down at our phones can cause pain in our upper back, but get some relief with this simple movement!
Dr. Brumbaugh is always happy to see you in person, so give his office a call at 330-800-9009 to get on the track to wellness!
Brumbaugh Chiropractic, LLC.
The best Chiropractor in the Akron and Fairlawn, OH area
2640 West Market Street Suite 101A