Currently viewing the category: "Los Angeles sports chiropractic"

Advanced Stretches for Shoulder Pain and Surgery Prevention

By On · Add Comment · In dead arm, labral tear, Los Angeles sports chiropractic, Major League baseball, posterior capsule, shoulder impingement syndrome, shoulder pain, shoulder pain relief, SLAP lesion, surgery

I recently showed you a great shoulder stretch for relieving pain from a tight posterior capsule. As I explained in that post, that first stretch was the basic, and that I would show you an advanced stretch for shoulder pain relief and prevention.

The posterior capsule, when tight, can cause pain in the back of the shoulder joint (GH). A tight posterior capsule can lead to “dead arm” in throwers like baseball pitchers, shoulder impingement syndrome, and labral tears (SLAP lesions). Stretching the posterior capsule, consequently, can prevent the above conditions and even avert surgeries to repair  labral tears/SLAP lesions.

Watch the video below to see the advanced posterior capsule stretch. I call it the 90°-90°-90° stretch, but it also known the sleeper stretch. I advise any athlete that throws or uses a racket to do this stretch. So baseball and tennis players will get a lots of use out of this one. And I would do it daily. Studies show that Major League Baseball pitchers that incorporate this stretch into their routines have less shoulder injuries and repair surgeries than those not doing the stretch regularly.

And if you are just a regular Joe with shoulder pain, then definitely get checked by a Los Angeles sports chiropractor, but also try these stretches–they are that useful and can only help (people with shoulder impingement syndrome might have increased shoulder pain when doing this stretch–more reason to see a sports doctor). Enjoy.

 

Ice, Ice Baby

By On · Add Comment · In frozen peas, ice, inflammation, injury, Los Angeles sports chiropractic, Polar Ice, pre-made ice packs

This post is inspired by something I encounter regularly in my Los Angeles sports chiropractic office: Getting the right ice-bag for the job.  Ice is ice, right?  It all decreases or prevents inflammation, yes?  No!

I’m writing this to explain it clearly–you gotta get the ice right. 

$2 Ice Bag

Many doctors (god bless ’em) recommend using a frozen bag of peas…  Look at the photo on the right.  Look how stupid that man looks with frozen broccoli on his knee.  Looks like he’s in a hotel.  Looks like he’ll be throwing away that bag of broccoli.  Looks like he wasted food and two dollars.  Disposable culture gone wrong.

Doesn’t every hotel have an ice machine?  Duh!  Fill a plastic bag with ice–it works like a charm.  Plain and simple: frozen vegetables are not good ice packs.  They do not retain the cold long enough, and once defrosted, you’ve got to eat or toss.  Nobody has broken an inflammation with a bag of frozen vegetables.

Home-Made Ice Bag works fine 

In fact, I like a home-made ice bag just fine.  They do the trick as it needs to be done.  The only knock I have against them is that they are a pain in the arse to make if you have to ice a lot, and so many people neglect their icing as a result.  So, as a matter of convenience, I don’t think these are the way to go.

As far as I’m concerned, a pre-made ice-pack is best addition to your ice-bag arsenal.  The gel material inside these babies freezes into ice crystals, yet it still retains it’s gel-like properties, allowing the cold-pack to contour to your body–invaluable when talking about icing a knee or shoulder with their sharp curves.  Keep the bag in the freezer when not using it, and it will always handy when needed.  I have several ice-packs of different sizes in my freezer, some have been with me for more than ten years.  No kidding.

First two sizes ideal; last fairly useless

In those instances where you need to ice several times a day, nothing is more convenient than having a freezer full of pre-made ice packs.  You can even nail the injured area with ice several times in the same hour really making mince-meat out of the inflammation.  But be cautious: bags that are too small will not remain cold for very long, and therefore I don’t find them very useful.

Crappy Short-Acting Pre-Mades

Another no-no, as far as I’m concerned is using the crappy little packs they hand out at hospitals.  Sorry, they may be inexpensive for the hospital, but they’re darn-near worthless otherwise.  We were sent home with a few after the birth of each of my daughters.  I was actually offended.  What the heck are these going to do? I wondered.  We tried them.  They sucked.  End of story.

For Ice Coolers

 Same with those packs for ice coolers or lunchboxes.  They’re usually too small and/or too hard.  Yeah, try icing a knee with one of those.  Your inflammation won’t go away, and you will stop icing.  I see these scenarios all the time.

Listen, for the inflammation of a joint or muscle, nothing beats ice.  It’s the guaranteed way to decrease the pain and inflammation associated with musculoskeletal injuries.  If you are active like me and many of my clients, you need pre-made ice bags in the freezer.  You’ll tweak something here or there, or have a full-on injury.  Icing immediately (or at least within the first 24 hours) saves many a chronic condition.

Use a barrier like a paper towel  

Also, don’t forget: Never put ice directly on your skin.  Use a thin material as a barrier–I like paper towels, but tee-shirts, thin jeans, and so forth, are okay.  Terry towels are too thick, so avoid using them.

Drop the frozen bag of peas nonsense, and grab a good pre-made ice pack from your chiropractor, physical therapist or online.  I wouldn’t get anything smaller than a 6″ x 12″ (for shoulders, knees, ankles, and so on) and I’d have at least three of those, and I would grab at least two 12″ x 12″ bags as well for larger areas (neck/upper back, low back, buttocks).  I use Polar Ice packs (see photo above), but there are many other decent ones on the market.

Los Angeles Chiropractic: Lunge Stretch for Tight Hip Flexors

By On · Add Comment · In hip flexors, hypertonic muscle, iliopsoas, Los Angeles sports chiropractic, massage therapist, muscle spasms, pain, physical therapist, rectus femoris, tight psoas

Low back pain can come from many sources, but one common cause is tight hip flexors.  The hip flexor complex is made up of three muscles–the psoas major, then iliacus, and the rectus femoris of the quadriceps femoris group.  The psoas and iliacus together form the iliopsoas complex.  The hip flexors do just that, they flex the hip.  In people that sit a lot, or those that do either excessive or incorrect abdominal exercises are prone to developing hip flexor tightness or spasm

When the hip flexors get tight, the pain is referred down the low back, in a longitudinal pattern down the side of the spinal column.  The best thing to do to get immediate relief is to visit a Los Angeles sports chiropractor.  For the long-term solution, however, you will want to stretch and lengthen the iliopsoas and hip flexor complex.

One thing to be cautious of is the spasmed or hypertonic psoas.  A person–very often a flexible female–can have long hip flexors, but have a muscle spasm happening in either the psoas or iliacus muscles.  This can be very painful, particularly in the hip region, front or back.  In these instances, the person will need to see a sports chiropractor or physical therapist (or a good massage therapist) to have the spasm released.

Watch the video below to learn one of the best hip flexor, iliopsoas stretches available.  Have fun and stretch daily.

Los Angeles Chiropractic: Wrist Stretches and Forearm Workouts

By On · Add Comment · In carpal tunnel syndrome, chiropractor, cubital tunnel syndrome, flexor retinaculum, Los Angeles sports chiropractic, median nerve compression, wrist exercises, wrist extensions, wrist stretches

Most people coming into my Los Angeles sports chiropractic office with numbness and tingling of the hands and fingers believe they have carpal tunnel syndrome.  Interestingly, many of them have been told that by a doctor.  The problem is that they are being told it’s carpal tunnel syndrome, even when it is not.

So let me help: Carpal tunnel syndrome is a paresthesia of the median nerve; as a result it is felt as numbness and tingling in the first three digits of the hand–the thumb, forefinger and middle finger (see picture on right).

Numbness and tingling in the last two digits (ring and pinky fingers) is NOT carpal tunnel syndrome.  I will trust that my clients who tell me their GP has diagnosed their 4th and 5th digital numbness as carpal tunnel syndrome just misunderstood what the doctor was saying, because I know the good doctor would not say that…right, doctors?  Right?

OK, numbness and tingling in the last two fingers is called cubital tunnel syndrome, and it involves the ulnar nerve.  If you are reading this and you currently have numbness/tingling in your hand(s) or fingers, please visit your local sports chiropractor’s office.  If you live in Los Angeles, Beverly Hills or West Hollywood, chiropractic is just a phone call away.

As a gift, watch the video below to learn one way to beat carpal or cubital tunnel syndromes.  And then call your sports chiropractor–no need to suffer.

Los Angeles Chiropractor: Home Stretches to Relieve Neck Pain

By On · Add Comment · In chiropractic adjustments, chiropractor, chronic neck pain, levator scapula, Los Angeles sports chiropractic, neck stretches, upper back pain, upper trapezius

Last month, I posted twice on how to relieve neck pain.  Whereas the first post dealt with the anatomy of neck and upper back pain, and the second with techniques I do in my Los Angeles sports chiropractic office, this post describes things you can do on your own, at home, to take a proactive role in correcting your chronic neck problems.

In the video below I demonstrate two outstanding neck stretches that focus on the upper trapezius and levator scapulae muscles.  Although these two have similar attachment points and functions, they require slightly different movements.  It is important to follow the steps laid out in the video–miss one, and you won’t get the proper stretch.  If you have trouble getting down the nuances of each stretch, just do the basic stretch I show first–believe me it’ll do wonders.

If you have chronic neck pain, it would be wise to visit a chiropractor.  With chiropractic adjustments, massage and neck stretches, your neck problems should clear up nicely.  If you are in Los Angeles, Beverly Hills or West Hollywood, come get your neck pain relief at my sports chiropractic office–you’ll be happy you did.

Copyright © 2013 Dr. Nick Campos - All Rights Reserved.