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PESKY FOOT PAIN RUINING YOUR DAY?

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Are you sick and tired of sharp foot pain when you first get out of bed? Mornings are hard enough as it is without adding the fear of foot pain to the mix. If you google “foot pain”, the most common diagnosis is plantar fasciitis. But that doesn’t answer the question of why are YOU suffering from this pain? 

Many attribute plantar fasciitis to having “flat feet” but that’s just one reason. It can also be a result of knocked knees or tight calves…places OTHER than the foot itself! 

If you’ve been told to rest and apply ice with minimal relief it might be time to change your approach! Give these exercises a try and see if you notice a difference.

SHORT FOOT ACTIVATION

  1. Start standing with your feet hip-width apart
  2. Establish a tripod by digging your heel, base of pinky toe, and base of big toe into the ground on both feet
  3. While maintaining those 3 contact points, try to “pull” your big toe and heel closer together creating a ‘short foot’. Repeat 10-15 times.

CALF RAISES

  1. Stand on a stool (with support) or a stair stand with your heels hanging off the edge
  2. Raise up onto your tip toes and hold for 3-5 seconds
  3. SLOWLY lower and sink into your heels as far as you can creating length in your calf. Repeat up to 10 times.

CALF MUSCLES TRIGGER POINT RELEASE

  1. Using your hand or a massage stick roll up and down your calf finding “speed bumps” and holding pressure on each for 15-20 seconds to release tension. Repeat throughout the day as needed.

If you found this information helpful and would like to work with a chiropractor getting back to a pain free life, click ‘BOOK NOW’ to set up your first appointment!

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THE DO’S AND DON’TS OF LOW BACK PAIN

DO keep moving

  • It has been shown that individuals that stay active through an episode of low back pain heal faster and get back to the activities they love sooner

DON’T depend on ice for a quick fix

  • Ice is now being shown to not produce a positive result during the early stages of an injury

DO believe in yourself that you will get better

  • Think ‘GLASS HALF FULL’ during an episode of low back pain. Instead of focusing on what you can’t do right now, focus on what you can! Start small such as: walking 10 minutes, reaching to put dishes away, or tying your shoes and then BUILD on the small wins!

DON’T fall into the trap that you “have a bad back”

  • Low back pain is one of the most diagnosed conditions in the world! That means MANY “healthy” backs are also causing pain. Most of the time these painful spells result from performing a movement poorly one too many times. Instead of blaming the structures blame the function.

If you need help discovering how to fix your back issues call our office at (513) 863-0464 or click below to schedule!

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3 EASY STRETCHES TO KEEP LOW BACK PAIN AT BAY

Today, many people accept low back pain as a part of their life and suffer in pain daily. In fact, low back pain is the most common cause of disability in the US! Many of these cases resolve completely in just a few months. 

So why do we go on accepting that we have to deal with low back pain everyday? 

WELL, WE DON’T HAVE TO!

Did you know adding a few simple stretching to your daily routine can help reduce and prevent your low back pain? Research has shown that if you improve your low back and hip mobility you decrease the likelihood of chronic pain.

What’s stopping you?? Give these THREE EASY STRETCHES a try and see how much better you feel after a week!

COBRA STRETCH

  1. Lay face down with hands placed at shoulder height.
  2. Look up towards the ceiling as you push yourself up into a pushup position while letting your hips sink towards the floor. Hold for 5 seconds then return to the starting position and completely relax.
  3. Repeat up to 20 times. 

HIP FLEXOR STRETCH

  1. Stand in front of a chair or couch that is around knee height.
  2. Place one foot on a chair/couch so your knee is bent to ~90 degrees.
  3. Raise your opposite arm up and extend backwards gently. (You should feel a stretch in the front of your hip on the leg that is planted on the floor.) Hold for 15-20 seconds and repeat on the opposite side.

KNEE HUG STRETCH

  1. While sitting in a chair bring one ankle on top of your opposite thigh.
  2. Gently pull your bent knee towards your chest. You should feel a gentle stretch in the back of your bent leg. Hold for 15-30 seconds and repeat on the other side. (For extra stretch lean towards the knee your hugging.)