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By wey001, Feb 16 2018 08:49AM

Many people cringe at the sound of knuckles, elbows and other joints cracking. For years, experts have debated whether or not this common cracking could cause joint problems.


It has recently been confirmed that this ‘popping’ is due to a small bubble forming between your joints. The bubble forms when your joints move apart, forming a kind of vacuum in the synovial fluid, a slippery substance that lubricates your joints.


People who can deliberately make joints like knuckles pop usually do so by pushing or pulling the joint in such a way as to make an air bubble appear with a sudden pop. This is called joint cavitation. Once the bubble is there the joint will not pop again until all the air has been reabsorbed.


However, there are other cracking noises and sensations that may of concern. Snapping and cracking noises can be caused by osteoarthritis as a consequence of the natural ageing process, or following a trauma or disease in the joint. In this case the cartilage, which eases friction in the joint breaks down, so that movement causes painful friction and crunching noises.


Snapping noises and sensations, on the other hand, are likely to be caused by muscle or tendon moving across a bone. This happens when a tendon is slightly loose, and occurs most often in the hip, knee, ankle, wrist and shoulder. This could eventually lead to bursitis, or inflammation of the fluid-filled sac that allows muscle to move smoothly over bone.


So why do we at chiropractors sometimes cause joints to crack? Chiropractic manipulation takes advantage of the phenomenon of cavitation to induce movement in stiff and painful joints and correct looseness in the neighbouring joints. This reduces the likelihood of accidental popping. In other words, popping joints in the correct way relieves stiffness and makes neighbouring joints more stable.


Are you a joint cracker or know someone that is? Be sure to share this article with them!



By wey001, Sep 12 2017 07:48AM

Repetitive Strain Injury (RSI) can affect any of your joints and muscles but RSI is often associated with upper limb disorders and is a potentially debilitating condition, resulting from prolonged repetitive, forceful or awkward movements of the joints.


Common causes include sports, computer work, manual jobs and heavy lifting etc. The result of RSI includes damage to muscles, tendons, nerves of the neck, shoulder, forearm, and hand, which can cause pain, weakness, numbness, or impairment of motor control.


Not only can joint problems in the spine cause neck pain and headaches but muscle spasm in these areas can cause referred pain into the arms. If the nerves that exit the spine get irritated, muscles in the arm and hand can weaken increasing the likelihood of RSI.


If your job involves sitting at a desk for prolonged periods of time, there are a simple exercises you can introduce. Make sure you set up your equipment properly, take regular breaks and of course get treatment and advise early on. However, it is important to mention that even if you sit correctly at your ‘perfect’ workstation you can still get problems with RSI if you do the wrong things, especially if you have an underlying neck problem. So, make sure you have a checkup with a chiropractor if you suffer any pain or discomfort.


Exercise decreases the risk of developing RSI. Make sure you stop at regular intervals and do exercises to increase the circulation:

• Pulling fingers back to stretch your forearm

• Shaking hands out

• Massaging forearms

• Squeezing shoulder blades together

• Squeezing a squidgy ball

• Shoulder rolling

• General stretching of your neck can be counter-productive, especially if you have

pre existing neck problem. Make sure your chiropractor checks your neck first.



By wey001, Feb 1 2017 08:35AM

This topic is particularly close to my heart at the moment as we are currently waiting on the arrival of our baby as I write this and so it seems appropriate to touch on this subject now.


One of the most common side affects of pregnancy for women across the country is back pain.


It’s no wonder back pain is such a common complaint, as the body is gaining more weight, your centre of gravity is lowered and your ligaments are starting to relax to prepare your body for labour.


Did you know… Gentle exercise to strengthen the core abdominal muscles can help to take some of the strain off your back and prevent acute localised pain in your lower back.


Most women often find back pain most intense when they’ve been in the same position for along time as the muscles start to become stiff. Always make sure to change your position regularly and use the appropriate support, such as a cushion when sitting or sleeping, and a lumbar role when exercising.


Remember… Posture can also be key to managing lower back pain. When you’re moving around make sure to bend from the knees and keep your back straight. Don’t forget to move your feet when turning as this can help prevent excess twisting on the spine!


Keep thes principles of good posture in mind to help relieve any stress on your spine: stand up straight and tall, hold your chest high, keep your shoulders and back relaxed and use a comfortably wide stance tokeep your upper body fully supported.


Did you know… Exercising in water, such as attending aquanatal sessions, can be an effective way of exercising the muscles without out causing any damage. This is due to the fact the buoyancy of the water can help provide you with the extra support your body will need!


Remember… Although back pain is common during pregnancy, it is important to make sure you’re getting the right exercise. Attending a class or speaking to a GP is a useful way to know you’re taking care of your body in the best way possible.


Try some gentle yoga exercises or going for a walk as a way to incorporate some exercise into your day and keeping your muscles active.


For Further information or comments, please contact Jonathan Dennett at Weymouth Chiropractic Clinic on 01305 768393 or email at info@weymouthchiropractic.co.uk



By wey001, Nov 7 2016 01:37PM

It’s that time of year again. The clocks have changed, that highly-anticipated ‘extra hour in bed’ has been and gone, and soon the mornings will be darker than they were before. In some people, this can trigger SAD, or at least an increased struggle to get out of bed in the morning.


With darker mornings, many people find it harder to wake and become motivated for the day ahead. There are several things that you can do to avoid repeatedly pressing the snooze button and instead, set a healthy tone for the rest of the day.


Wake up gradually

Many people become irritated by sudden and annoying alarm sounds. Start your day in a better mood by downloading an app that wakes you more gradually, with music or with a tone that gradually increases in volume, easing you in to your morning routine.


At this time of year, light alarm clocks are especially beneficial. These wake you with a gradually brightening light that simulates sunrise. Waking up naturally and gradually this way is much more welcome than being shocked out of a sound sleep.


Nourish your body

Feeling groggy, or even as if you have a hangover, isn’t uncommon when your alarm sounds. However, this may not caused by tiredness. Baring in mind that you have not consumed any food or drink for at least 7 hours (hopefully!), you may be dehydrated.


Keep a bottle of water by your bed to drink first thing. If you’re a coffee drinker, try to have a glass or two of water before your brew.


It’s also important to replenish your body with nutrients after a night’s sleep. Avoid opting for high-sugar and high-carbohydrate foods that will cause your blood sugar to spike and then drop just a couple of hours later. Instead, build your breakfast around complex carbohydrates such as oatmeal, proteins such as eggs, and healthy fats like avocado and nuts. Having a nutritious, filling and enjoyable breakfast to look forward can also be a great motivator to get out of bed!


Exercise

Whether you’re a yogi, gym-goer or enjoy a revitalizing morning stroll, exercising in the morning will get your heart pumping oxygen-rich blood around your body, helping you to function more effectively. Exercise can also be a great way to clear your mind, preparing your for a productive and more stress-free morning, and obviously has huge benefit to your health.


Introduce these tips to your morning routine, aiming to commit for at least 21 days. This will help you to form healthy habits that both your mind and body will thank you for!



By wey001, Jun 23 2016 03:10PM

Most of us are aware of the importance of calcium for our health – especially for our bones. But magnesium is another vital mineral for our bones, as well as for our muscles and nerves; and it can actually be more difficult to get enough of this mineral in our diet than to get enough calcium.

The many roles of magnesium

Magnesium is needed for normal muscle and nerve function. Without magnesium, our muscle fibres wouldn’t be able to relax after they have contracted, and nerve impulses wouldn’t be able to travel around our body properly.

Magnesium is vital for strong bones and teeth too. If you’re trying to improve or maintain your bone strength, it’s essential to include lots of magnesium-rich foods as well as calcium-rich foods.

Magnesium is also necessary for our cells to convert the food we eat into usable energy, and also for healthy ‘psychological function’ – including mood and how we deal with stress.


For these reasons, symptoms of not getting enough magnesium may include muscle cramping, tight or weak muscles, increased pain, and loss of bone strength, as well as lack of energy, low mood, greater susceptibility to stress, and even poor sleep or insomnia. As chiropractors we regularly see patients with these symptoms – especially pain and muscle dysfunction, of course. If any of them ring true for you, you are likely to benefit from getting more magnesium into your diet.


Where can we find magnesium, and how much do we need?


The main sources of magnesium in our diet are plant foods, particularly the following:

• Green leafy vegetables such as kale, chard and spinach

• Seeds and nuts – particularly pumpkin seeds and hemp seeds

• Whole grains – especially buckwheat and rye

• Beans and pulses.


The general adult RDA for magnesium is 375mg. Like any nutrient, our requirements can vary, and the amount of magnesium present in foods – even the foods mentioned above – can also vary. But as a general rule, we need to eat four to five servings of one of these foods a day to get enough of this mineral. (One serving is about 80 grams or one handful green leafy veg, or two tablespoons of seeds, for example.)


Remember that drinking milk or eating cheese to get your calcium is not enough on its own to maintain strong bones – make sure you get plenty of those plant foods too! Also, don’t forget that weight-bearing exercise is one of the most important things to maintain bone strength.


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