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CORE CHIROPRACTIC HAS CHANGED LOCATIONS

Posted by on Feb 26, 2015 in Blog | Comments Off on CORE CHIROPRACTIC HAS CHANGED LOCATIONS

ANNOUNCEMENT:

As of October 2014, Core Chiropractic clinic is put on hold. Dr. Michael Nguyen is currently practicing under “Just For The Health Of It” in Vancouver, Washington. He currently treats patients in Portland, Vancouver, and Hazel Dell area.

Low Back Pain: Brief Overview

Posted by on May 3, 2013 in Blog | Comments Off on Low Back Pain: Brief Overview

A concise article written by a few medical doctors for The Journal of the American Medical Association (JAMA) on April 24, 2013.
 

“Most back pain is uncomplicated and self-limited. Imaging (x-rays, MRI, or CT scan) is not recommended for uncomplicated low back pain.”…”Many treatments are available for low back pain. Often exercises and physical therapy can help. Some people benefit from chiropractic therapy or acupuncture.”
 

If you are experiencing low back pain, numbness, tingling, or weakness into the legs/arms, schedule an appointment with your chiropractor to see how we can help.
 

For the full article, click on the link below:

JAMA Low Back Pain Article
 

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Ankle Sprain Overview

Posted by on Apr 16, 2013 in Blog | Comments Off on Ankle Sprain Overview

Ankle strain/sprain is when the tendon or ligaments surrounding the ankle has been stretched, or torn. Ankle strain/sprain is one of the most common sports injuries, and quite frankly a daily injury. Although it is very painful, it usually does not cause long term complications, if treated properly. Left untreated, muscles controlling the foot may become weak, unstable, inflexible, and is at increase risk for future ankle sprains. Chiropractic care can minimize this complication with adjustments, graston, physiotherapy, and/or kinesiology tape.

When to see your chiropractor or medical doctor:

  • If you are unable to stand and put weight on it
  • If you have intense pain above the ankle joint in the lower leg
  • If there is no decrease in pain and swelling after a few days despite treatment (see below)

 

IMMEDIATELY AFTER AN ANKLE SPRAIN (24-72 HOURS)

You may notice swelling and possibly bruising. Minimize the swelling and bruising by following R.I.C.E.:

  1. REST: This means not pushing the ankle to do too much, although some movement will help to get the swelling down. Try toe wiggling or gently moving the ankle up & down 10 – 15 times each hour. If you can stand on it without too much pain, then go ahead and walk as normally as possible. If not, you can use some crutches for a day or two.
  2. ICE: Ice the ankle frequently to decrease pain & swelling. Ice for 10-15 minutes or until numb with an hour gap between icing periods.
  3. COMPRESSION: Using a compressive bandage (like an Ace © bandage) can help support the ankle and reduce swelling; it should be wrapped from the middle of the foot to just above the ankle. Do not wrap too tightly!
  4. ELEVATION: Keeping the ankle above your heart level will also help keep swelling down. (Perform ABC exercise, see below)

Over the next few weeks, the ankle will be busy healing. During the times when your foot is inactive (at work, or laying down at home), periodically move it to prevent the foot from becoming more stiff. Spelling the letters “A – B – C” with the foot forwards and backward, while staying pain free, is a great exercise. If there is no improvement in your ankle within the first week, see your chiropractor.
 

WHAT IS THE NEXT STEP?

When pain has subsided, and you are able to walk on the sprained ankle without favoring the ankle, begin to perform balance exercises. Rehabilitation  of the ankle decreases the risk of future ankle sprains. If you repeatedly tell yourself “I have a bad ankle”, you should read this as well. An article by the New York Times summarizes this efficiently here.

“Why should balance training prevent ankle sprains? The reasons are both obvious and quite subtle. Until recently, clinicians thought that ankle sprains were primarily a matter of overstretched, traumatized ligaments. Tape or brace the joint, relieve pressure on the sore tissue, and a person should heal fully, they thought. But that approach ignored the role of the central nervous system, which is intimately tied in to every joint. “There are neural receptors in ligaments,” says Jay Hertel, an associate professor of kinesiology at the University of Virginia and an expert on the ankle. When you damage the ligament, “you damage the neuro-receptors as well. Your brain no longer receives reliable signals” from the ankle about how your ankle and foot are positioned in relation to the ground. Your proprioception — your sense of your body’s position in space — is impaired. You’re less stable and more prone to falling over and re-injuring yourself. Researchers believe balance training can return the joint and its neuro-receptor function almost to normal.”

Excellent video produced by Jay Hertel from University of Virginia of balances exercises you can perform at home can be found here.

Article for balance exercise produced by Craig Liebenson can be found here.
 

SHOULD I WEAR AN ANKLE BRACE?

Ankle brace is especially useful during high levels of sport play for extra support during competition and practice. But excessive use of a brace can affect us in a negative way by teaching our muscles bad habits, becoming dependent on the brace. It is better to perform balance exercises, and strengthen the muscles surrounding the ankle for daily use and play.

 

I PDX RUN

Posted by on Apr 11, 2012 in Blog | Comments Off on I PDX RUN

An interesting video that will help runners understand running mechanics and how injuries can form

Key Points:

  • roughly 26,200 strides in a marathon, small problems will be experienced 26,200 times
  • Body bounce = vertical work/stress the body experiences
  • Decrease stride # by increasing stride angle/length = hip flexibility
  • 1% increase in stride angle = 2% increase in stride length
  • Maximize your stride angle and decrease bounce by having:

Hip Flexibility

Hamstring flexion > 135 degrees

Hip extension > 60 degrees

Hip flexion > 90 degrees

  • Lack of hip flexibility will predispose you to over striding
  • Over stride = jabbing the brakes = stress on the knee cap
    • Correction: Have the foot land under you -15 degrees
  • Toe lift = Shredding the shins
  • Tight shoulders = twisting the steering wheel
    • Legs will cross midline to compensate for tight shoulders = over prontation to make full contact
    • The foot, ankle, and knee were not designed to be efficient at these lateral movements