Jogging or running is a preferred form of aerobic exercise for many people. Even in the winter months there are dedicated joggers out there in cold temperatures getting exercise. Although aerobic exercise is important, some people have found that running has caused them some physical problems.

Running involves repetitive jarring of the spine and depending on your back health; it can either cause problems or worsen a current problem.  This sport may appear to be harmless but back pain is a common complaint among joggers, especially when they are not wearing appropriate footwear.

You might be surprised to know that running puts three to five times your body weight onto your feet, joints and muscles every time you hit the ground. You'll want to take your body frame into account when choosing the right shoe for you.

Joints and discs are jarred and compressed when the body leaves the ground and hits the ground with every stride. That’s a lot of pressure on the knees and the back, after all, “pounding the pavement” is not natural and there can be short and long term consequences. Some experts recommend that joggers run on softer surfaces such as a padded track, grass or on a treadmill.

One thing that is critical is that if you jog, you need a top-quality cushioned running shoe. Many health professionals advocate cushion running shoes to help protect the joints and spine.

The Running Shoe

Selecting the right running shoe for your foot can be a daunting task, especially when you walk into a sports store and see dozens of shoes to choose from. Getting advice from a professional is important because a properly trained health professional can determine the type of foot you have and make suggestions that can help thwart off any possible troubles. More importantly, if you have any back pain at all, you should see a chiropractor before continuing to run; you could be causing more problems by ignoring it.

Motion-Control Shoes

Motion-control shoes offer support for those who overpronate (when the foot rolls excessively inward as the edge of the heel strikes the ground). This action can cause lower back stress or alignment issues. Overpronators tend to have low arches that require additional support.

Stability Running Shoes

Stability shoes are designed to control slight overpronation; and most joggers overpronate. These running shoes are designed to provide moderate support and cushioning.

Cushioning Shoes

Joggers wearing cushioned runner shoes typically supinate; this means their feet tend to exhibit an outward movement when they jog. They are the opposite of pronators and typically have higher arches. If there is no cushioning then the body takes the brunt of the pounding and this can cause damage to joints which results in back pain.

Tips for Buying Running Shoes:

• Every time you shop for running shoes, have your feet sized properly. You may have different sized right and left feet; many people do.
• Forcing a shoe on a foot will eventually cause pain.
• Avoid buying shoes based on advice given after a salesperson has watched you walk. Your gait and foot motion are very different when you run; and although a salesperson may be knowledgeable, they are not health professionals.
• All runners pronate. Pronation is a normal foot motion during walking and running. Pronation alone should not be a reason to select a running shoe. Stopping pronation with cushions in the shoes may actually cause knee or foot problems to develop. Excessive pronation can occur, but in most cases can be corrected with therapy and exercises to strengthen the foot rather than by a shoe.
• Purchase shoes at the end of the day when your feet have ‘swollen’ as much as they will.
• Be sure the shoe has a wide toe box. The toe box is the area where your forefoot and toes are. You should be able to wiggle your toes easily. Narrow toe boxes do not permit the normal spread of the foot bones during running.
• Test the shoe to determine if it is too narrow: take the insert out of the shoes (if you are able) and step on them on the ground. Does your foot hang over the sides of the insert? If so, your shoe is too narrow.

If you have any discomfort or pain in the foot, leg, hip or back and you aren’t sure whether jogging is safe or not, call Chiro-Med Rehab Centre. We can help you determine what exactly is going on and help you to choose the right shoe based on your needs.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your spine. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Back, neck and sciatica pain can range from a mild nuisance to excruciating pain. According to the Canadian Chiropractic Association, about 4 million Canadians (15 percent of the population) seek the services of a chiropractor every year.

The back is a marvelous mechanical system that contains a complex group of muscles and the spine. The spine consists of 24 vertebrae (small bones) that are stacked on top of one another and together, they are referred to as the vertebral column. In between each of the vertebrae is a gel-like cushion that absorbs pressure and prevents the bones from touching one another; this cushion is called the disc. Ligaments hold the vertebrae together and tendons connect muscles to the vertebral column. Inside the spinal column is a massive collection of nerve fibres transmitting electrical information throughout the entire body. This mechanical system is so complex that when pain strikes, it can detract you from enjoying your day-to-day activities.

What Is Spinal Decompression Therapy?

If you ever get a chance to go to a local park and find a set of high monkey bars, hang from them; the feeling on the back is almost euphoric. Spinal decompression therapy mimics that feeling by providing a mild linear pull on the body. This gentle pull that spinal decompression therapy provides can assist a misaligned disc to be gently manipulated back into place thereby creating adequate space between the vertebrae and when this occurs, higher levels of oxygen and blood will return to the area providing relief. In addition, any pressure on the spinal nerves will be alleviated.

There are several back conditions that can be treated using spinal decompression therapy. People with lumbar strains, sciatic, herniated discs, bulging discs, degenerative discs, degenerative joint disease, and spinal arthritis have all experienced relief through spinal decompression therapy.

To better illustrate what spinal decompression "looks" like, think of the all the vertebrae as Lego® blocks loosely placed one on top of another. Compression of the spine (which occurs through poor posture, daily wear and tear, degenerating discs or injury) is the pushing of the Lego® blocks tightly together, and for the spine, this is not good.

Spinal decompression therapy is painless and each treatment lasts about 20 to 30 minutes.

Spinal Decompression Therapy Research

In a 2003 Orthopedic Technology Review spinal decompression therapy was studied. Patients who suffered at least four weeks of herniated discs or degenerative disc diseases were treated. The results were astounding – 86 percent of those treated reported immediate symptom relief and after the completion of treatment, 90 days later, they were still pain-free.

Are You A Candidate For Spinal Decompression Therapy?

Spinal decompression therapy is generally only one part of a complete treatment plan. There are other therapies a healthcare provider may recommend to help expedite the healing process. If you are want a non-invasive way to combat back problems and are considering spinal decompression therapy, the fully qualified health professionals at Chiro-Med Rehab Centre are only too pleased to answer any questions you may have. Put an end to back pain and call Chiro-Med Rehab Centre today. Start your road to recovery by booking your appointment today.

Crepitus, sometimes referred to as crepitation, is the grinding, creaking, cracking, grating, crunching, or popping sounds that often takes place when moving a joint. The sound may be loud or soft but this is not indicative of the degree of pathology. Most people have experienced crepitation as this can happen at any age, however it becomes more common as people get older. For something that's obviously quite common, what exactly is happening to make these sounds?

Gas can build up in areas of the body in which it surrounds a joint and this allows tiny bubbles to form in the synovial fluid. The knee is the most common area in which this occurs. Most of us have experienced a knee making a popping, cracking or snapping sound and when this happens some of those tiny bubbles burst and ligaments make those sounds. In fact, the cracking is the sound of gas being released from the joint, an action called cavitation.
Crepitus can also occur as a result of damaged cartilage and bone caused by arthritis. Injuries can also be the antecedent to crepitus developing.

Crepitus in the Knee

As mentioned above, crepitus in the knee is quite common and for the most part, painless; it is very much a part of who we are. However, when pain accompanies this popping sound then it may indicate there could be a problem.
Knee crepitus is a common symptom of osteoarthritis. It may also be a symptom of rheumatoid arthritis. However, if you have ever experienced a knee injury this may be the antecedent of painful crepitus.

Cracking sounds may also occur when cartilage rubs on the joint surface when the knee joint is in motion. This usually occurs when the cartilage is thin and worn out.

Knee injuries such as meniscus tears are somewhat common among those who run, jog or play sports that require a lot of knee use. A meniscus tear can cause crepitus.

If an individual has scar tissue or a tendon passing over a protuberant bony fragment this many also cause the knee to make cracking sounds. In these and all scenarios listed above, crepitus may be more frequently experienced while climbing staircase, or after sitting for a prolonged time with the knees crossed.

Sometimes a person may hear a grating sound accompanied with pain when their knee is moved. This is not crepitus, in more cases than not this is when an individual has a condition known as patellofemoral pain syndrome; this is also referred to as “runner's knee”.

Crepitus and Arthritis

Osteoarthritis is quite common in Canada and this type of arthritis is often referred to as “wear and tear” arthritis. Although the knees are commonly affected, this type of arthritis also affects weight-bearing joints such as the ankles and hips.

Mechanical stress slowly breaks down the cartilage that cushions the knee which in turn causes inflammation and pain. When crepitus is accompanied by pain, it’s usually caused by osteoarthritis.

Knowing that osteoarthritis and other inflammation conditions are so common it is really important that we all focus on prevention. If you are an individual who has crepitus, even though it does not cause pain, then trying to avert this normal condition transforming into a problem later in life is important.

Some people are not sure if they have arthritis in the knee. If crepitus is causing you a lot of pain this is one possible symptom. If there is pain while walking, occasional swelling of the knee, or stiffness then this is another warning.

The most common initial location of arthritis in the knee is on the inside of the knee. Seeking chiropractic assistance can help you with a proper diagnosis.

If crepitus is not causing you pain then prevention is important. To help prevent this (or lessen it) here are some helpful tips:

• Exercise,
• Lose excess weight,
• Eat healthy avoiding as much sugar as possible,
• Massage,
• Safe topical pain remedies,
• Chiropractic care.

Treatment of Painful Knee Crepitus

As mentioned earlier, cracking and popping sounds with no associated pain should not cause you to worry. Be sure to engage in conditioning exercises to help strengthen the muscles and joint. If there is associated pain with these sounds then be sure to seek help from a qualified health professional.

For more information about crepitus and how chiropractic care can help if it is causing you pain please give Chiro-Med a call. Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for a decade. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

If you’re like most people you take vitamin C supplements. This prominent vitamin is promoted for its antioxidant power and role in the support of maintaining a healthy immune system. Did you know that nutrition research into vitamin C has found that it has an important role in forming bone and in bone protection?

Vitamin C is active throughout our body. It strengthens the capillaries and cell walls, and it is crucial for the formation of collagen (a protein found in connective tissue and helps to keep the skin looking healthy). Vitamin C also helps to prevent bruising, promotes healing, and keeps ligaments, tendons and gums strong. It also aids in producing hemoglobin in red blood cells and vitamin C helps our body absorb iron from the foods we eat. This incredible vitamin has also been proven to minimize cold symptoms, has treated asthma, prevents cataracts and offers protection from degenerative diseases such as cancer and heart disease.

This vitamin is not made or stored in the body therefore it must be ingested daily. If you feel you’re not consuming enough of this essential vitamin through diet then taking supplements is very important. There are many factors that go into how much vitamin C needs to be ingested by an individual such as age, weight, gender and lifestyle choices.  There are disputes as to how much should be taken daily so it’s best to speak with a qualified health professional as to what is best for you. (If you have kidney stones, kidney disease or hemochromatosis then you must speak to your health professional before taking supplements.)

So where does this vitamin fit into chiropractic care? This vitamin has a protective role for bone health. I read in a journal a while back that 1,000mg of vitamin C along with 400 IU of alpha-tocopherol could be used in preventing or assisting in the treatment of bone loss and osteoporosis.

There was a study conducted a few years back (Vitamin C supplement use and bone mineral density in postmenopausal women, DJ Morton et al.) in which the findings were encouraging. Women who used vitamin C supplements for an average of 12 ½ years with calcium appeared to have a beneficial effect on levels of bone mineral density.

Vitamin C deficiency is a serious problem in the elderly and is an under-diagnosed contributor to degenerative disc disease. Once this problem starts, accompanying tissue degeneration occurs as well if left untreated.  This is where vitamin C treatments become necessary for collagen synthesis. Getting on a regimented vitamin supplement program and eating lots of fresh vegetables and fruits earlier in life can help avoid this disease.

Far too often the mineral aspect of bone health is what we read about yet the organic matrix is an essential aspect of bone quality. Collagen makes up 90 percent of the organic matrix of bone. Our bones are made up of a lot more than just calcium. (In fact, calcium alone cannot keep bones healthy; it needs magnesium and D3 as well in order for the calcium to be absorbed into the bones.)

Smoking is a huge factor in breaking down bone mineral density. Unhealthy lifestyle choices aren’t just factors in the breakdown of health, they also work against bone health.

Micronutrients such as phosphorus, fluoride, magnesium, sodium, and vitamin C have a critical role in maintaining bone health (as well as calcium and vitamin D3). Taking supplements without the advice of a qualified health professional means you may be causing some harm to your body without even realizing it. The professional staff at Chiro-Med Rehab Centre can help you.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the long term health of your bones, skeletal system and over all well-being. They have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235.2620 for more information.

Studies have shown that acupuncture offers some benefits to those who are trying to lose weight. The body has energy meridians and the ancient practise of acupuncture helps individuals in a myriad of ways including weight loss.

Weight gain isn’t the result of just a bad diet; there are other factors that contribute to gaining weight. Bad diet habits combined with little or no exercise is perhaps the main reason people gain weight but for some, there are other factors. Hormone imbalances and a slow metabolism (usually linked to lack of exercise) are other reasons.

Often people will blame diabetes for their weight, but most individuals with diabetes get this as a result of eating too much food, including sugar. Results of a large epidemiological study conducted at University of California San Francisco, suggest that sugar may have a direct, independent link to diabetes. An article on the university’s website says:

Researchers examined data on global sugar availability and diabetes rates from 175 countries over the past decade. After accounting for obesity and a large array of other factors, the researchers found that increased sugar in a population’s food supply was linked to higher Type 2 diabetes rates, independent of obesity rates. Their study was published Feb. 27 in PLOS ONE.

Losing weight is a major money-making industry with all sorts of gimmicks, products, and pills offering results. Americans spend over $33 billion every year on weight loss programs. Sadly, over 90 percent fail in their attempt to lose the weight they need to maintain good health. The reality is that changing the diet and regular exercise is critical in achieving results. This is much easier said than done and this is why people tend to seek out “quick fixes” when wanting to lose weight. There are additional ways that can help, but again, diet and exercise must be part of the goal to achieve and maintain results.

Acupuncture

Using acupuncture to help with weight loss is a multi-pronged approach. According to the Pacific College of Oriental Medicine, recent studies have shown that when acupuncture is combined with traditional methods of weight loss, patients lose more weight.

A study published at the National Institutes of Health showed that acupuncture in combination with diet restriction was found to be effective for weight loss. Acupuncture can be used as a synergistic treatment option for obesity control (and weight loss in general).

Of particular interest is acupuncture’s ability to influence obesity hormones. Research measuring the effectiveness of acupuncture for weight loss found that acupuncture treatments increased ghrelin, a hormone that regulates fat storage and metabolism. Acupuncture can also strengthen the function of the liver. The liver is the organ that produces chemicals critical for digestion, the processing of nutrients and breaking fat down. It is suspected that acupuncture may increase tone in the smooth muscle of the stomach to help individuals obtain the “full” feeling.

According to Dr. Oz, acupuncturists focus on the four acupuncture points that target hunger points on the ear. Tiny sterilized needles are inserted along these inner channels to decrease the "heat" generated along these meridians and to stimulate centres that trigger the release of neurochemicals and hormones that help in weight loss.

As with any changes to the body, there may be minor side effects to acupuncture treatment that include fatigue, soreness, and possible muscle spasms. In the weight loss process, the body will experience changes including hormone levels (for the better).

It is very important to seek the services of a qualified acupuncturist in order to obtain best results. Be sure to follow through with diet suggestions and exercise regularly.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can help you develop a personalized plan to help you safely lose weight. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877795/

https://www.ucsf.edu/news/2013/02/13591/quantity-sugar-food-supply-linked-diabetes-rates

https://www.pacificcollege.edu/news/blog/2014/11/05/acupuncture-can-help-weight-loss

http://www.doctoroz.com/article/acupuncture-and-weight-loss

Turmeric is a bright yellow spice that provides a wealth of health benefits. This common culinary spice has not just enhanced the flavour of many meals; it has been used for centuries as an anti-inflammatory agent by the Indians and Chinese. In addition, it is also an antioxidant and an antiseptic.

Traditionally called Indian saffron (as it is similar to saffron) it has been used throughout history as a condiment, textile dye and to heal. Turmeric comes from the root of the Curcuma longa plant.

Before getting into all the health benefits from the super-spice, let’s examine the nutrient content. Based on two teaspoons (or 4.40 grams), turmeric has:

• Manganese - 17 percent of the daily value
• Iron - 10 percent of the daily value
• Vitamin B6 - 4 percent of the daily value
• Fibre - 3.7 percent of the daily value
• Potassium - 3.1 percent of the daily value

Turmeric Is A Safe Anti-Inflammatory

The yellow or orange pigment of turmeric is known as curcumin and the anti-inflammatory effects have been proven in numerous studies to be comparable to many pharmaceutical drugs. Most pharmaceutical drugs come with a long list of potential negative side effects; turmeric is known to have no negative side effects.

Rheumatoid Arthritis

Curcumin is a powerful antioxidant and can neutralize free radicals. This is important in many diseases including arthritis where free radicals are the culprits for painful joint inflammation and damage to the joints.

Inflammatory Bowel Disease

Curcumin may be an effective treatment for inflammatory bowel disease, Crohn's and ulcerative colitis according to recent research. While researchers are not yet sure exactly how curcumin achieves its protective effects, they are somewhat certain that its benefits are the result of not only antioxidant activity, but also inhibition of a major cellular inflammatory agent. Curcumin has been found to be safe in large doses.

Cancer Prevention

The antioxidant actions of turmeric have the ability to be a strong cancer preventative. Curcumin has been proven to protect the colon cells from free radicals. It also helps the body to destroy cancer cells that have mutated thus preventing them from spreading.

Frequent use of turmeric has been linked to lower rates of breast, prostate, colon and lung cancers. Lab tests have shown that curcumin can prevent tumours from even starting. Research at the University of Texas suggests that when breast cancer is present, curcumin slows the spread of breast cancer to the lungs (study was conducted on mice).

Here are some other quick looks at this powerful spice:

• Can delay liver damage that eventually leads to cirrhosis.
• Reduces the levels (up to 40 percent) of heterocyclic amines, the carcinogenic compounds that are formed when meats are fried, barbecued or boiled.
• University of South Dakota researchers discovered that taking curcumin before chemo or radiotherapy makes cancer cells more vulnerable.
• Many researchers believe that daily use of turmeric may prevent Alzheimer’s disease.
• WHFoods reports that curcumin can correct the most common expression of the genetic defect that is the culprit for cystic fibrosis.

Turmeric is mild in taste and benefits almost every system in the body. This is a must-have spice as it is a powerful plant to add to your diet. When thinking of using turmeric as a method to help control arthritis or other joint pain, be sure to contact Chiro-Med Rehab Centre.

Chiro-Med Rehab Centre has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Call 905-918-0419 for more information or to book a consultation.

Massage therapy has a history that dates back to many areas of the world including ancient China. Hippocrates defined this form of treatment as “the art of rubbing”.  It became very popular during the Renaissance era in Europe and it never really gained any traction in Canada or the U.S. until the 1970’s. Even then it was viewed more as a method of helping athletes.

So what exactly is massage therapy? This is a modality of treatment that encompasses various techniques. Trained therapists manipulate the muscle and soft tissue areas by rubbing and pressing. Hands and fingers are the most often used but some therapists also use their forearms and elbows.

When massage therapy is done by a properly trained therapist then there are virtually no safety concerns.  There may be some side effects due to the nature of the treatment and this generally includes temporary discomfort, minor pain, some possible bruising and for some, sensitivity to the massage oils used.

Health Benefits

In today’s society there are many people who spend a huge amount of hours sitting because of their jobs and their lifestyle. As a result postural stress can occur and this stress tends to manifest in the neck and in the shoulder area. Interestingly, advanced postural stress will cause a lot of pain or weakness in the gluts and lower back. Massages can counteract the negative effects of having a desk job.

Massage increases and improves blood circulation and this helps to ease muscle pain. In fact, there was a 2011 study that discovered massage therapy is as effective as other treatment methods for back pain.

Another huge benefit is that massages can sooth anxiety and help to alleviate the symptoms of depression. It won’t cure these maladies but massage can help a patient feel better.

A 2010 study found that massages boost white blood cell counts and this helps to boost the immune system.  White blood cells help to defend our body from disease.

Other benefits include:

• Digestive issues
• Fibromyalgia
• Headaches
• Insomnia
• Myofacial pain syndrome
• Soft tissue strains or injuries
• Sports injuries
• Temporomandibular joint pain

There are four common types of massage techniques used depending on what is required. They are:

• Deep massage: This technique uses slow, forceful strokes to target the deeper muscles and connective tissue.
• Swedish massage: Long, slow strokes, deep circular motions, vibration, kneading and even tapping are techniques that this massage technique uses.
• Sports massage: This is very similar to the Swedish massage except it is used for those involved in sports to help prevent or treat injuries.
• Trigger point massage: After an injury occurs (or overuse) tight muscle fibres can develop. This massage targets these areas.

Can Anyone Have a Massage?

Massage therapy is not for everyone although most people can benefit from massage. It is not recommended for pregnant women; they need to consult their health care provider before having massage therapy.

People with bleeding disorders or low blood platelet counts are not candidates for massage; nor are those taking blood thinning medications.

Massage should not be done on an area of the body in which there may be blood clots, burns, infections, open or healing wounds or on a person who has had surgery recently.

Other conditions that warrant an individual unable to have a massage are those with:

• Deep vein thrombosis
• Fractures
• Severe osteoporosis
• Severe thrombocytopenia

Given the huge benefits that can be gained through massage therapy there are only 35 percent of Canadians who have used massage therapy in their lifetime (according to the 2007 Fraser Institute report on Complementary and Alternative Medicine in Canada). The reasons they sought massage therapy were for back and neck problems (39%), relaxation (8%) and for muscle problems (6%).

Why wait for a problem to happen or for a problem to get worse? Contact Chiro Med Rehab Centre if you want more information on whether or not you may be suited for massage therapy. Chiro-Med Rehab Centre in Richmond Hill has professionals on staff that can help you with many of your health needs. Our walk-in clinic is conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Visit Chiro-Med online or call 905-918-0419 for more information.

Hip health is something most people never give a thought to until trouble starts. This is a computer-driven world in which far too many of us are spending an inordinate amount of time on a daily basis just sitting. We sit in our cars, sit at work or school, sit watching programs on television or the computer, and we generally sit when socializing.

According to Harvard Health, spending too many hours sitting is hazardous to our health. Apart from the possibility of it being detrimental to our hip health, habitual inactivity increases risks for cardiovascular disease, obesity, diabetes, metabolic syndrome, and deep-vein thrombosis. Even the National Health Services in the UK claim that there are studies linking excessive sitting with type 2 diabetes, some types of cancer, and early death.

Hip Flexor Strain

There is a major muscle group located in the front of the hip that helps us to flex or bend our hips; these are known as the hip flexors. These muscles allow the movement of bringing the thighs toward the chest. The main muscles groups are the tensor fascia latae, quadriceps, psoas major, and the psoas minor. These muscles are essential for powerful leg movements and strength for everyday movement. They are intricately attached to the lower spine, the pelvis, the hips and even the rib cage. So, if there is any hip flexor strain it can cause problems throughout the body.

Hip Flexor Strain and Sitting

The human body tends to adapt to the positions in which we put them in the most. It is suspected that many, if not most people spend twelve hours a day in a sitting position; and this places the hip flexors in a position that is not ideal. While sitting, the hip flexors are in a "shortened position". Basically, this means, in the sitting position, the muscles are pulled in together for most of the day. With too many hours spent sitting, these muscles will start to adapt to that position. Over time, this leaves a person feeling stiff and sometimes sore when standing up. Even if it is not apparent that one of the reasons for stiffness after sitting is the hips, these muscles are certainly playing a significant role. Stiff muscles can easily lead to strained muscles. A strain due to overstretch will be more common for “chronic” sitters since the hips will be stiff and resistant to stretch.

Sit enough and tightness will become the norm for the hip flexors, which could end up in a hip flexor strain. When these muscles are strained it can easily affect the whole body due to their role in core control and balance. Basic activities including walking, getting up and down from chairs, in and out of the car, and even the way you sleep will be affected. When these muscles are strained the two biggest complaints tend to be muscle cramping in the hip flexor muscles themselves and low back pain.

Hip Flexor Strain

Whether the hip flexors are strained or just stiff, they have the tendency to hold the pelvis in a forward position. This causes the back to arch and the entire pelvis to tilt forward. Once this occurs then it may feel as though you are stuck in this position. Once this position becomes the norm, it may feel like you get a charlie horse in the front of your hips even with simple movements due to the position you are "stuck" in. Any movements that specifically involve these muscles may become quite painful.

Solutions

Given the amount of available research, breaking up long blocks of sitting to flex these muscles is very important. Building more activity into every day is critical no matter at home or at the office.

• If need be, set a timer to remind yourself to get up and move around every so often (every thirty minutes is optimum).
• Take phone calls standing up.
• Get an adjustable standing desk for your computer.
• At home, do not sit in a chair or on the sofa while watching television, sit on a stability ball, which makes you use muscles to stay upright.
• If it is possible, get a treadmill and watch your favourite shows as you walk.
• Make sure you have a good exercise routine to promote tissue extensibility throughout the body to prevent strain in the hips and throughout the body.

Movement Suggestions

These are some easy stretches you can do throughout the day regardless of whether you are at work or home. Repeat them as often as you feel comfortable. The more often you are able to do these, the better the results.

Standing next to a wall for support, stand on one leg and swing the other leg forwards and backwards to obtain as much range of motion as you can (do this 12 times). Then move your leg up to the side and across in front of your other leg 12 times. This will be more difficult and the range will be much smaller. Repeat for the other leg. If doing this 12 times to too stressful, start doing these 5 or 6 times – whatever you can manage – then work up to 12 times.

Sitting at your chair, lift one leg up and put it over the other leg so your ankle rests on top of the knee of the opposite leg. Then simply bend forward at the waist until you feel a strong pull through the glut muscles. Hold for 10 seconds and repeat for the other leg. You will notice one leg stiffer than the other. This is likely an indication of a structural shift in your body that has developed over years.

Next, stand up facing your chair about 3 feet away from it. Step up onto the chair with one leg and do a deep lunge forward until you feel a deep pull in the back leg. Make sure you keep your back upright and your core muscles flexed and tight. Hold 10 seconds and repeat for the other leg.

If you are experiencing hip stiffness, discomfort or pain chiropractic and physiotherapy care can help.

Established in 2007 by Dr. Behalf Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide the services you need. Chiro-Med has clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.