Sit-ups have been a staple of many fitness programs. However it has been know for quite sometime in the rehab community that sit-ups place a tremendous amount of stress on your low back. The dangers of sit-ups have finally hit mainstream with the Canadian Armed Forces removing it from their fitness test and now a push for it to be removed from the Navy fitness test. To read more about the dangers of sit-ups and alternative exercises check out this Wall Street Journal article titled, Why You Can Stop Doing Sit-Ups by Rachel Bachman.

Having pain during exercise is a big red flag that should be checked out. Please click the button below to ask any questions you may have or call our office 716-629-3100. The faster you have a diagnosis the faster you can get back to a pain free life and avoid permanent injury.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

Most of us perform preventative daily rituals to maintain our health. We brush and floss to prevent cavities and gingivitis. We manage our diet to avoid diabetes and high cholesterol. We take vitamin D during the winter to prevent a deficiency. But what are we doing for our muscles? Taking care of our muscles is important to prevent degeneration of joints and pain. Ultimately we want to wake up in the morning without pain and do the things we enjoy pain in life for as long as possible. Here are 5 tips to help you toward that goal.

TIP #1: LISTEN TO YOUR BODY AND DON’T ABUSE IT.

We commonly abuse our body to the point where we have to either stop doing the activity or take pain medicine to get through the day. Pain is our body’s defense mechanism and warning system that something is being damaged or is already damaged. Think of it as your check engine light. Reducing or removing the pain without fixing the problem, which pain medicine is designed to do, will only cause further damage and pain. It’s like turning off your check engine light without fixing the problem. Short-term relief results in long term chronic problems. It would be like your check engine light coming on because your car oil level is low. You can choose to have the problem diagnosed and fixed for a few hundred dollars or you can ignore it and wait until your engine blows up and you are paying thousands of dollars for a new engine. You only have one shot with your body and listening to it will go a long way.

TIP #2: VARY YOUR ACTIVITIES

Doing the same thing over and over again only results in overuse injuries. Vary your activities and exercises as much as possible to evenly distribute the load over multiple areas of your body. Repetitive activities results in overuse injuries because the same muscles are continuously working.

TIP #3: VARY YOUR INTENSITY

Exercise doesn’t mean going 100% all the time. It is important to have complete rest days and days where you only go 80, 50 or even 30 percent.

TIP #4: FOAM ROLLING, STRETCHING, AND MOBILITY WORK.

Foam rolling, gentle stretching, and general mobility are great for warming up and increasing blood flow to your muscles.

TIP #5: TREAT YOURSELF TO A MASSAGE.

Massage is a great way to increase blood flow to muscles. It also helps with recovery and relaxation.

These 5 tips are like brushing your teeth for your muscles. However they are only useful if you don’t have pain. If you have pain in a tooth, brushing and flossing will not make it go away. Instead you visit your dentist so they can figure out why your tooth hurts. If you have muscle or joint pain, you shouldn’t foam roll and stretch. The first step is getting the appropriate diagnosis and treatment. If you are experiencing pain, call Phipps Soft Tissue and Spine. We will take the time to diagnosis your problem and provide you with the appropriate treatment. Time is not on your side when it comes to pain. Continuing to ignore/cover up the pain can result in permanent damage like tearing and degeneration.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

If you have back pain or a history of back pain, which sport listed below is the least likely to cause more damage?

• Baseball
• Kendo
• Running
• Soccer
• Swimming

Swimming seems like the obvious answer, since that is usually the go-to sport for people with pain. Surprisingly, a recent research article didn’t find this to be the case (1).

Researchers used MRIs to image the lower backs of 306 well-trained university athletes and compared them to 71 non-athlete university students and found that swimmers and baseball players had the highest amount of low back degeneration (1).

With baseball players, it makes sense because of the forces that are involved with swinging a bat. But how does swimming cause so much degeneration? (The rest of this article is a hypothesis on why an increase in degeneration occurs in swimmers.)

Kicking during swimming is a very large part of propulsion. The main muscle that fires during kicking movements is the psoas major (hip flexor). Looking at the green highlighted portion of the picture below, you can see that it attaches to the side/front of the lumbar spine (lower back) and travels down to attach to the femur (upper leg bone).

Every time you kick your leg, the psoas contracts, pulling on your low back. This causes the muscles in the back of your lumbar spine to contract to counteract the pulling force from the psoas. The end result is stabilization of your low back. This happens everywhere throughout your body. When one muscle contracts, other muscles contract to stabilize the area and prevent motion. In this case, the repetitive contraction to stabilize your spine during kicking causes increased compression on your lower back discs. The end result is increased disk degeneration.

This doesn’t mean swimming is a bad thing, but it is something to take into consideration. If you have back pain or have a history of back pain, then you may want to reconsider the structure of your swimming workouts. Many workouts will include kickboard drills or kicking with fins (fins will increase the strength of the psoas contraction, leading to more disc compression). These drills will greatly increase stress on your low back. If you know you have degeneration in your low back and still want to swim, it may be a good idea to limit kicking or use a pull buoy to avoid any extra kicking stress. In addition, many people will turn to swimming when they have back pain because it is the only physical activity they can do with minimal pain. I would strongly advise against this because it may only prolong the length of time that you are in pain. It is important to note that if you are experiencing pain, then you should be properly evaluated to determine the cause.

Muscle adhesion is the most common source of pain and stiffness and the most underdiagnosed. If you are experiencing pain or stiffness, please click the button below.

1) Hangai M, Kaneoka K, Hinotsu S, et al. Lumbar intervertebral disk degeneration in athletes. Am J Sports Med 2009; 37:149-155.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

Do you have tight, stiff, or painful muscles? You obviously need to stretch more, right?

If something is tight, stiff or painful, we immediately assume it needs to be stretched. Stretching may provide temporary relief for some, but the majority of people do not get results. Unfortunately, stretching is not the answer to all of your problems. In this article, we will talk about two of the major contributors to your tight, stiff, and painful muscles.

The first contributor is protective tension. Protective tension is the spasm of a muscle to protect an irritated or damaged area. The easiest way to visualize this is to think about someone who has lower back pain. They try to touch their toes but immediately feel their back and hamstrings stretch, which prevents them from bending forward. This is your body’s way of preventing you from loading the irritated and damaged area. Your hamstrings aren’t “tight”; rather, they are contracting to prevent you from causing more damage. Stretching in this case would only make it worse.

The second contributor is adhesion. Adhesions form in muscles mainly from overuse and prolonged positions (sitting and standing). Adhesions are like glue in your muscles that don’t allow them to stretch properly. This leads to tight, stiff, and painful areas because the joint isn’t allowed to move properly. The great thing about adhesion is that it is reversible and, once removed, the muscles and joints can move properly, effectively reducing your symptoms. Adhesions are treated by specific soft tissue work by a certified provider.

The next time something is tight, stiff, or painful, don’t waste your time with stretching. Have it properly diagnosed and treated by a professional. This could save you many problems down the road.

If you have tight, stiff, or painful muscles, please click the button below. Dr. Phipps is a soft tissue specialist located in the Buffalo/Western NY area.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

1. Only foam rolling AFTER exercise.

Foam rolling is a great way to warm up your body BEFORE exercise.  Foam rolling followed by a quick dynamic warm-up is a great way to prepare your body for movement. To learn how to foam roll and perform a dynamic warm-up click the following link: The 6 Characteristics of a Good Dynamic Warm-up by Eric Cressey. 

2. Rolling over the greater trochanter.

The greater trochanter is a bony prominence of the femur.  If you google it, you can see pictures of it.  If you run your hand down the side of your thigh, you will feel a bony bump at the top.  When you are rolling the side of your leg avoid rolling over that bump.  It can irritate the bursa that is over top of it.

3. Using the foam roller on every muscle.

The foam roller works great for most muscles but it doesn’t work that great in the calf area. Try using a massage stick (The stick) instead.  Make sure the calf is relaxed in order to get the deep calf muscles as well.  Sit down lifting your knee straight toward the ceiling let your foot relax so it points toward the floor and relax as much as possible as you roll/massage your leg.

4. Using the foam roller to treat pain.

Foam rolling shouldn’t be used to treat pain. Foam rolling may reduce or eliminate your pain temporarily but ultimately it only delays you from getting the proper treatment.  Proper treatment involves removing adhesion, which the foam roller cannot do. To learn more about this topic click the following link: Can foam rolling remove adhesion?

If you are experiencing pain or have any questions regarding your pain, please click the button below.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

In the northeast many runners cross-train over the winter.  This is a good time to recover from injuries, strengthen weak areas, and get ready for the next season.  But how do you know if you are ready for the running season?  Two simple tests below will give you a quick insight into the health status of your muscular tissues.

Standing toe touch

Stand with feet shoulder width apart, keep your knees straight and reach toward the floor.  You should be able to touch the floor and only feel minor stretching equally in both hamstrings.  This should  be done WITHOUT warming-up.  A passing test is touching the tips of your fingers to the ground. A failed test occurs if any of the below findings occur.

• Can’t touch the floor
• Stretching in calves
• Stretching in back
• Focal spot of tension in hamstrings
• Unequal stretching in hamstring
• Pain

Forward lunge

Lunge forward with one leg and then push back with the same leg to the start position. Then repeat with other leg.  A passing test is a lunge that is balanced and effortless.  The left and right leg should feel stable and pain free. A failed test occurs if any of the below findings occur.

• Body leaning forward
• Unstable
• Painful
• Front knee dives in
• Fatigue quickly (should be able to do 10 reps on each leg without much effort)

If you fail either of these tests, then you are at a higher risk of injury while running.  Stretching, foam rolling, and strengthening will not make a sustained improvement on these tests.  The first step is to see if adhesion is causing the failed test.  Adhesions can cause all of the failed findings above.  To learn more about adhesions click the link below:

Adhesion

If you suffer with the same injuries every season and/or you failed a test, then click the button below to schedule an initial exam and get ready for running season!  Let us get to the root of your problem.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

An article from the New York Times titled, “Sport Injures: When to Tough It Out“, recently caught my attention.  The main point of the article was to answer the question of whether you should go to the doctor or tough it out?  A quote from one of the doctors in the article is below:

“I think most folks should not go (to the doctors), because most general doctors don’t know a lot about running injuries,” he said, adding, “Most docs, often even the good sports docs, then will just tell you to stop running anyway, so the first thing is to stop running yourself.”

This quote brings about two very important points.

1. Your primary care physician, emergency room physician, and urgent care physician do not have enough training in overuse injury. They will prescribe rest, anti-inflammatories, ice and/or muscle relaxers which only cover up the pain in the short term allowing the problem to get worse.

2.  I do not like the advice to stop running or stop doing whatever activity aggravates your condition.  This may be good advice at first because it will allow your body to recover and reduce the pain but it didn’t fix the problem.  There is a reason why you have shin, hip or knee pain with running and getting a diagnosis is always the first step.

If you are experiencing any joint pain with activity, then your first stop should be at a soft tissue specialist for a diagnosis.  In my office, screening procedures and motion assessments are used to diagnose the source of the pain and special techniques are used to fix it.

It is impossible to write an article that would cover every scenario of when to see a doctor and when to tough it out. It is a good idea to have any pain checked out but below are some general guidelines of when to go see a soft tissue specialist:

• Shin pain-if you push through it, it can progress to stress fractures
• Elbow pain (tennis or golfers elbow)-left untreated it can progress to tendinosis which is degeneration of the tendon.
• Achilles tendon pain-can lead to degeneration of the tendon and possibly rupture.
• Heel pain/ plantar fasciitis-pushing through this will lead to further degeneration of the tissue causing pain even with sitting.
• IT band tendonitis-will cause chronic knee pain but the problem is usually at the hip.
• Pain in the same area with activity that gets better with rest but returns once you start the activity again.

If you get a random ache in a joint that only last a few minutes, then this is most likely not a reason to go see a doctor.  Aches that increase in duration and frequency should be checked out.

I am a soft tissue specialist located in the Buffalo/Western NY area. If you are experiencing pain, then reach out and schedule a 1-on-1 consultation through the link below. Then I can help you determine what your next step should be.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor

A recent article in the NY times (Common Knee Surgery Does Very Little for Some, Study Suggests) suggests that many people may be undergoing unnecessary knee surgery.

The studies they referenced in the article showed that people undergoing knee surgery for degeneration did no better than people that underwent sham surgery, physical therapy, or who took medication.  This research suggests that jumping into surgery may not be the answer and it is costing our healthcare system billions of dollars.

Meniscus (shock absorbing cartilage in the knee) tears are very common.  They can occur from trauma or degeneration.   The degenerative type occur without trauma and accumulate from the stress and strain of life.  MRI’s allow us to visualize degenerative changes in the mensicus which have many doctors rushing to surgery.  The research is showing that we shouldn’t be so quick to rush into surgery in these cases.

If you have knee pain or have an MRI showing degenerative changes in the mensicus or other tissue, then conservative care should be your first priority.  Adhesions can accumulate in the tissue surrounding the knee.  This can occur without any previous history of trauma.  Adhesions will act like glue and not allow the knee to move properly.  To see if you have limitations in your knee.  Perform the test pictured below.

If you cannot get your heel to your butt or you experience tightness, discomfort, or pain then this is a positive test. Adhesion can be the cause of this positive test.  If this test is positive or you are experiencing knee pain, then call our office to make an appointment.  At Phipps Soft Tissue and Spine, we provide non invasive hands-on treatment to break down adhesions. This will allow the joint to function properly and decrease pain.

This research confirms that it is usually wise to start with conservative care and move to more invasive treatments if necessary.  Removing the adhesions with non invasive hands-on treatment is the first step.  To get started click the button below.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice.
Williamsville, NY 14221 Chiropractor

Why is pain a gift?

Pain is the bodies warning system that something is wrong.  If we didn’t have pain, we would slowly destroy our bodies and not even know it.

Unfortunately, we are trained to cover up pain.  Americans consume billions of dollars of pain medicine every year.  Pain medicine allows us to function when we shouldn’t.  It seems like the answer to shoulder, knee, back, elbow, neck, and foot pain is ibuprofen or some other type of pain medicine.  This may help in the short term but it sets you up for disaster down the road.  Many times pain medicine will allow you to irritated the bad tissue until it tears.  This may be why we see such a large number of rotator cuff tears and disc herniations.

Rest, ice, or pain medicine is not the answer to reducing your pain.  Muscle adhesion is the most common source of pain and stiffness and the most underdiagnosed. To determine the cause of your pain, click the button below to schedule an appointment.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice.
Williamsville, NY 14221 Chiropractor

One of the most crucial pieces left out of a beginner’s triathlon training program is recovery. If you don’t allow your body to recover, then overtraining can occur.  Training for a triathlon can put a lot of stress on your body because you have to train for 3 sports at once.  Learning to balance swimming, biking, and running in the right ratios takes time.  Common warning signs of overtraining include:

• Sudden drop in performance
• Changes in your sleep pattern
• Loss of enthusiasm for training
• Change in appetite
• Increased incidence of illness
• Feeling tired even after easy workouts
• Moody and unpleasant to be around

Beginner athletes always assume more is better.  This may work for a year or so but eventually you will stop seeing improvements and realize that you have to train smarter, not harder.  The best way to do that is to get a triathlon coach.  Find someone in your area that has a good reputation and listen to everything they say.  If hiring a trainer is not in your budget, then read the Triathlete’s Training Bible.  This book will give you the basics to design your own training program. Everyone responds differently to training and listening to your body is very important.  Your training program will change over the years as you learn what works and what doesn’t work. Most programs will have at least one complete rest day a week and then every 4th week will be an easy week.  It is also important to take a break from training completely at the end of the triathlon season. Learning to train smarter will allow you to perform pain free for many years.

*Please note that every patient is different. The content and tips displayed on this page are for educational purposes only, and do not substitute for medical advice. Please consult with a medical or healthcare provider, such as Dr. Phipps, for specific diagnosis and treatment advice. Williamsville, NY 14221 Chiropractor