Treating Muscle Knots With Active Release Technique (ART)

Treating Muscle Knots With Active Release Technique (ART)

Active Release Technique (ART) is one reliable and universal way that chiropractors relieve patients of their pain through working out muscle knots. ART treatment is comparable to a deep tissue massage that breaks up adhesions and scar tissue in the soft tissues of the affected area. This technique is especially popular amongst athletes for performance and sports injuries because of its ability to target and respond to different severities and locations of the muscle adhesion or scar tissue.

How does Active Release Technique work?

When using ART, a chiropractor will begin by applying manual tension on a muscle to shorten it. The client being treated then actively lengthens the muscles by making sure that the muscle tension is held in place. The treatment may cause some initial discomfort, but it provides your body with the necessary relaxation and stretch to work through painful knots.
The main goal of an ART is to reduce fibrous adhesions while reestablishing the motions between fascia and muscles. ART creates tension on a scar tissue, which is a fibrous material created by our body to bind and connect injured tissue. However, scar tissue can sometimes bind surrounding structures, which will cause a muscle to become entrapped, pulled, and pinched under that adhesion. Even nerves can get trapped within the muscle and lead to more severe pain and associated symptoms. ART targets the injured soft tissue and restores its normal function before more painful and worrisome consequences arise.

You might consider ART a massage technique, but it is a lot more than that! A professional chiropractor follows 500 specific protocols, after becoming certified, to provide you relief through ART.

How is Active Release Technique different from other techniques?

ART technique is based on the active participation of the patient. A client will move an affected part of the body while a chiropractor presses the injured area. It is this collaboration that allows a chiropractor to feel the affected ligament or muscle as it moves under their contact.

What all can Active Release Technique treat?

ART treatment is highly effective in treating carpal tunnel syndrome, shin splints, shoulder pain, back pain, knee problems, sciatica, plantar fasciitis, tennis elbow, and a number of others conditions that are a result of overused muscles.

What should I expect in an Active Release Technique session?

An ART session is a great balance between examination and treatment. While providing the ART technique, your chiropractor might use their hands to analyze the affected area in terms of tightness, texture, movement of muscles, nerves, tendons, and ligaments.

How to get Active Release Technique therapy?

Treating Muscle Knots With Active Release Technique (ART)

It is highly recommended to book your ART session only with licensed chiropractors, massage therapists, and doctors who have recent certifications in ART. A bonus to ART therapy is that it does not require any prescription, and you can easily get it by making an appointment with a certified ART provider. To book an appointment with us at one of our San Francisco Bay Area clinics, click here.

 

Proven Ways To Get Rid Of Muscle Knots

San Fransisco, CA.

Let’s admit; we all are guilty of sitting in front of our computer in the same position for hours, chronically dehydrated and stiff. And that’s when we start feeling tension in our shoulder and neck muscles. Ever wondered why?

Well, this is because of the fact that our muscles get overworked, tangled and are unable to relax. As a result, the muscle fibers become lumpy, have lack of oxygen and nutrition and form a muscle knot. Needless to say, if you have ever formed muscle knots, they are extremely painful. Occasionally, muscle knots go away on their own, but in most cases, proper steps should be adopted in order to loosen the tense muscles and relieve the pain. Let’s have a quick insight on how to prevent muscle knots from developing in the first place. As they say an ounce of prevention is worth a pound in cure.

How To Prevent Muscle Knots From Developing?

1. Eating right

Being dehydrated might be a major cause behind the muscle knots. You should be drinking7-9 glasses of water, but if you are experiencing frequent muscle knots, it could mean that your body is not getting enough water. Achieve your body’s water requirements by carrying a water bottle with you, or by setting a reminder on your phone that will notify you to gulp a glass of water every hour.

Furthermore, maintain a safe distance with coffee and alcohol as they tend to dehydrate you, so it is important to include an additional glass of water every time you consume any of them. Further, it is highly recommended to include calcium, magnesium, and potassium in your diet. These minerals are essential for muscle health and relaxation.  Deficiency of any of these can cause painful muscle cramps, knots, and stiffness. Intake of fresh, organic fruits and vegetables is always recommended.

2. Keep moving

Avoid sitting in the same position for too long whether it is while you are reading, playing games on your phone and so on. It is important to get up and walk around every hour at work. Even while seated at your desk, make small movements like turning your neck from side to side, straightening out your back, uncrossing the legs and the likes. This can go a long way in preventing muscle knots.

3. Exercise regularly

Our bodies are built to perform. Various day to day movements like moving, lifting and stretching keep our muscles healthy and flexible. Exercising regularly works by releasing tension from the muscles if any. It is highly suggested to keep at least 30 minutes for light exercises and stretching every day.

4. Improve your posture

Just like sitting in one position for too long is not good, slouching at a desk or in front of the television is bad for your muscles too. Keep your posture right, sit in a way that the muscles are not strained and blood flow is not blocked. Keep your head upright and your back straight. Slouching or hunching your back can cause stress to the muscles of the back and lead to pain. Keeping a good neutral posture will help in preventing muscle knots and cramps.

However, if the other preventive measures have not worked for you please call your local chiropractor, or massage therapist.  For more information, please call at 415-788-8700 or book an appointment here.

Common Injuries for Triathletes

 

Triathlete Injuries SWIM:

Rotator cuff strain or impingement: Pain on the front or outside of the arm. Common found with repetitive overhead activities (swimming). The group of four muscles mainly responsible for stabilization of the shoulder is collectively called the rotator cuff. Impingement = compression of the rotator cuff tendons between the bones of the shoulder.

BIKE/RUN:

Cervical Strain: Pain at base of skull or along sides of neck. Common with biking because of prolonged extension – May need to have bike fit assessed or posture on bike- use eyes more than neck to look ahead. Frequent stretching helps.

Lumbar Strain/pain: Pain around lower back. May be due to tightness, weak abs, or improper positioning on the bike. Seek medical attention if pain radiates down leg or if you have numbness/tingling.

Patellofemoral Syndrome: Pain in front of the knee or under the kneecap. Can feel pain running, biking, and descending stairs or with prolonged sitting or squatting. Can be caused by anatomic malalignment, poor bike fit or strength imbalances and tightness.

Patellar Tendinitis: Pain below the kneecap. Usually aggravated by jumping and mid to full squat. May feel pain with biking/running. Often associated with decreased quad strength and can co-exist with patellofemoral syndrome.

Hamstring tears or strains: Can occur with running or cycling. Usually caused by tight hamstrings due to overtraining or muscle imbalances. Pain can be sharp and persistent. Gentle stretching, massage, ice for acute injury.

RUN:

Achilles Tendinitis: May have pain, swelling and tenderness to touch at heel cord. Can be due to calf weakness or tightness, poor footwear, overtraining (running) will affect running and possibly cycling.

ITB Syndrome: ITB is a fibrous band that runs down the side of the leg from the hip to the knee. Usually pain is localized to the outside of the thigh, just above the knee and is sharp/stabbing. If the band becomes tight it rubs over bony areas and causes irritation and pain. Pain can be with running or bending the knee with cycling.

Plantar Fasciitis: Pain in heel and can be along the arch. Worst first thing in a.m. Common with pronated feet (low arches) and aggravated by walking/running. May need orthotics or motion control shoes.
Shin Splints: Pain, tenderness, and mild swelling next to the medial (inside) lower half of the tibia (shin bone). Common with overpronators, running on hard/slanted surfaces, or downhill, worn out or inappropriate footwear, tight calves.

All the doctors at SF Custom Chiropractic are sports chiropractors and can always help assist you with your healing process with injuries. Just give us a call to find out more 415.788.8700!

Meet Dr. Mike Grossman!

Dr. Mike Grossman

WHY CHIROPRACTIC?

Dr. Michael Grossman’s passion for chiropractic began when he suffered a neck injury at the age of 16, falling off his bike, leaving him in agonizing pain for weeks. He had difficulty with sleep and performing his daily activities, until he decided to try chiropractic care. After a few treatment visits he was able to achieve a restful nights sleep and could function in his everyday life without pain. This was the spark that lead to his chiropractic career. Dr. Grossman attended San Jose State University graduating with a degree in Kinesiology and a minor in Complimentary and Alternative Health. After graduating he attended Palmer College of Chiropractic West located in San Jose, CA. While attending chiropractic school he was involved with the sports council working events such as the Sea Otter Classic and Turkey Trot. He also participated in clinic aboard traveling to El Salvador and Fiji delivering chiropractic care to impoverished areas that had poor access to health care. He performed his internship at SF Custom Chiropractic facilitating patient care. Following his internship he was hired on as an associate doctor at SF Custom Chiropractic. Dr. Grossman is certified in Applied Kinesiology, Sacral Occipital Technique, full body Active Release Technique, Fascial Movement Taping, and Tecnica Gavilan. He resides in Cupertino, CA where he takes advantage of the beautiful Bay Area outdoors engaging in activities from camping, biking, hiking, and music festival events.

EDUCATION

Dr. Grossman attended San Jose State University and received his undergraduate degree in Kinesiology with a minor in Complimentary and Alternative Medicine. He attended Palmer College of Chiropractic West for graduate school in San Jose, CA.

A LIFELONG LEARNER

Dr. Grossman is certified in Full Body Active Release Technique, Sacral Occipital Technique, Applied Kinesiology, and Fascial Movement Taping.

INVOLVED IN THE COMMUNITY

Dr. Grossman has contributed to the community delivering chiropractic care to outreach facilities in San Jose. He also delivers talks on chiropractic care and the benefits at local boot camps, schools, and sporting events.

Meet Dr. Delghi!

Dr. Delghi UrubshurowWhy Chiropractic?

Dr. Delghi became interested in chiropractic from a young age after experiencing how chiropractic care helped her through a shoulder injury that positively affected her successful academic and collegiate swimming career thereafter. That’s when her passion to help others remain active and pain free first began.

Education
Dr. Delghi completed her undergraduate degree at Columbia University before she received her Doctorate of Chiropractic from Palmer West College of Chiropractic in San Jose. She chose to attend Palmer West because of its well-established reputation for training practitioners in both traditional and sports chiropractic. During her time at Palmer West, she did her internship with Dr. Jacobs at SF Custom Chiropractic.

A Lifelong Learner

Dr. Delghi is certified in the Webster Technique, which is a chiropractic technique used to restore balance to the pelvis of pregnant women throughout their pregnancy. She continues to further her education with a focus on the treatment of extremities and the TMJ.

Involved in the Community

Throughout her chiropractic training at Palmer West, Dr. Delghi participated in its community outreach programs that treated athletes all over the San Francisco Bay Area during various sports events. She was also part of the sports medicine team at St. Mary’s College in Moraga, where she provided chiropractic care to the student athletes. Additionally, she enjoys helping moms discover the many benefits associated with chiropractic care during and after pregnancy.

Bodyweight Strength Training

Squats:
Why: Squats work your glutes, quads, hamstrings, and calves all at once.

How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything is pointing in the same direction. Do not go lower than 90 degrees.

Push up:
Why: Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back, and abs.

How to do it: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulder, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up.

Lunges:
Why: Lunges work most of the muscles in your legs including your quads, hamstrings, glutes, and calves.

How to do it: Stand in a split stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations: front lunges, back lunges. Keep it under 16 reps.

The Plank:
Why: The plank is an isolation move used in Pilates and Yoga and works the abs, back, arms, and legs. The plank also targets your internal abdominal muscles.

How to Do it: Lie face down with elbows resting on the floor next to chest. Push your body off the floor in a push up position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Pull-Up:
Why: The pull-up works on the majBodyweight Training or muscles of your back and shoulders which helps you burn calories and of course, strengthens your back.

How to do it: Hold the bar with palms out and wider than shoulders. Pull your abs in bend your elbows and raise your body (and chin) towards the bar, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don’t have access to a gym, try a one-armed row. See how it’s done.

The Chiropractors at SF Custom Chiropractic can also deal with Functional Movement Screening if you are concerned about if your form is correct or not and how it may injury you.

Ergonomics

Ergonomics It’s 2 o’clock on a Tuesday afternoon; you feel the bags under your eyes getting heavier, but you are determined to meet your deadlines. You look around the office and your fellow employee to your left has her hand around the back of her neck, rolling her head from left to right and back; the employee to your right has both hands above his head and leaning as far back as possible; the employee across from you is massaging her shoulder. Now you have the sudden urge to stand up and walk around to find relief, being aware of the body aches from sitting too long and staring at the same screen for so many hours.

This might not always be the case in your daily work routine, but we all know the feeling; whether in the workplace or at school, we’ve sat in chairs that hurt our back, looked at computer screens that were in positions that strained our neck, and used other work equipment and furniture that made it difficult to focus and get work done.

The workplace should be safe and healthful; however, work-related mucsculoskeletal disorders (MSDs) account for one of the leading causes of lost workday injury and illness. MSDs include pinched nerve, herniated discs, sprains/strains, pain, and carpal/tarsal tunnel syndrome. These conditions can create worker’s compensation claims, sick days off, lost productivity, and decreased performance. Ergonomics, or the study of people’s efficiency in their working environment, can be applied to reduce the risk of developing MSDs.

What is ergonomics?

Ergonomics is a real scientific discipline that involves research for design improvement of office equipment and systems and anything that will enhance the ways in which a person works in the workplace.

Ergonomics Process

  • Management Support and Worker Involvement: A critical aspect in the overall success in the ergonomic process is the communication between management and staff. Management should be committed to educating the workforce on issues pertaining to ergonomics and clearly address responsibilities that include reporting ergonomic problems.
  • Proper Training: Training the workforce, whether it be training them to properly use equipment or by simply educating them about ergonomics and its benefits, ensures that the workers become aware of potential ergonomic problems, making them more inclined to report ergonomic problems that can cause MSDs.
  • Identify Problems: Being able to identify and assess ergonomic problems is an important part of the ergonomic process as recognizing an ergonomic problem when it arises prevents MSDs.
  • Implement Solutions: Modifying existing equipment, making changes in work practices, and purchasing new equipment can serve as solutions to reduce, control, or eliminate workplace MSDs.

Evaluate Progress: Periodically assessing corrective actions and checking to see if those corrective actions are improving or limiting work efficiency ensures long-term ergonomic success.

What Can Our Chiropractors do to Help?

Our chiropractors can assist with the ergonomics process by coming in to your workplace and conduct ergonomic assessments. During an assessment, our chiropractor will inspect your work area and analyze you, your posture, and movements while working. From his inspection, he will write up a report that includes recommendations for corrective action as well as recommend ergonomic products that will enhance worker productivity and reduce MSDs.

SFCC can now come to your work place and give you an Ergonomic assessment! 

Sources:

www.osha.gove/SLTC/ergonomics/

www.apa.org/about/gr/issues/workforce/ergonomics.aspx

 

Stretching: Dynamic Vs. Static

Dynamic and Static Stretching Growing up, physical education classes always taught us to stretch before doing physical activities. Stretching is still beneficial but there are different types of stretches and specific times to put them to use. Most of what we have been taught is static stretching, where we hold a stretch for at least 10 seconds or more in the same position. There are other forms of stretching that can be much more helpful.

Dynamic Stretching

Dynamic stretching is still stretching but you do not hold the stretch for a short period of time. It is stretching with continuous movement. Dynamic stretching is best done before your workouts. When you do dynamic stretches before your workout, you are essentially warming up your muscles for your workout and it prepares your body for the workout to come. Dynamic stretching before workouts or games help improve range of motion and will help your flexibility of your joints for the game. Dynamic movements prep your body for the movement you are about to do.

Examples of dynamic stretches:

There are many different dynamic stretches and you should tailor the type of stretches towards the work you are about to make your body do.

For arms: a good stretch would be using your arms to make complete arm circles, full range of motion.

For legs: for maybe like 10 meters or so, jog back and forth a couple times

  • Do it again while doing knee highs
  • or Butt kicks

You can also do stretches like lunges but continuously moving, or toe touches would be great examples.

Static Stretching

Static stretches are stretches that you do after your workout. They are the ones that you hold for a certain period of time. These are the stretches that come to mind when you think about stretches. These stretches you want to elongate the muscles where you are pushing yourself but you can still tolerate it. Static stretching after working out can also improve flexibility and range of motion. Static stretching is a way of relaxing your body and to help prevent soreness after your workout as well.

If you need any help with what stretches to do to help with your injuries or to prevent injuries, make an appointment with SF Custom Chiropractic and the chiropractors here will be more than happy to help you!

How Chiropractors Can Help With Crossfit Injuries

CrossFit InjuriesYour reasons for getting involved in training are many, and include your desire to strengthen your body, burning more calories, and enjoying enhanced aerobic fitness. However, it is important to begin any program with full understanding of the risks involved. Crossfit injuries are possible, and yet there are ways that you can prepare and protect yourself – even if an injury occurs. In this brief piece, we’ll discover how chiropractors can help with Crossfit injuries.

After all, any WOD (Workout Of the Day) is going to target your muscles, cardiovascular system, flexibility, power, balance, and more. In doing so, it is going to require that you have joint stability and mobility, and that your core areas can sustain the demands you place on them. Think about your Crossfit workouts for a moment – you use your hips, abs, arms, and shoulders in addition to the legs and lower body. Total body workouts are part of the game, and yet you benefit most when you do them with precision, as well as power and intensity.

Good Form and How Chiropractors Can Help With Crossfit Injuries 

Often, you hear the words “good form” because form is essential to protecting all of these areas of the body as you perform intense workouts that put them to use. Good form is holding the right postures, aligning the body in ways that protect the joints and muscles, and enabling yourself to increase strength without injury.

This is one of the best reasons to visit a chiropractor before and during your years of Crossfit workouts, and particularly if you have sustained any sort of injury. A good chiropractor understands the biomechanics behind Crossfit and will enable an athlete to recover from any injury, and help them to avoid one again in the future.

After all, among the more common Crossfit injuries are lower back injuries. As one expert writes, “An injury to the lower back should come as no surprise to most CrossFit athletes. When you are lifting such heavy weights, all it takes is one lift with bad form…” This can harm the vertebrae, the abs, and the shoulders too, and a chiropractor is an ideal person to rely on to help you overcome such injuries.

This is because chiropractors specialize in the spine and how it relates to movement. Their job is to keep your spine in top condition, enabling you to perform the repetitive and intense movements required for Crossfit success. Don’t play through the pain when doing Crossfit, and particularly if you have Crossfit injuries. To discover how chiropractors can help with Crossfit injuries get in touch with them and ask how they can help you enhance your form, grow stronger, and overcome challenges. Don’t wait to learn how chiropractors can help with Crossfit injuries until you have actually been injured!

The chiropractors here at SFCC are sports chiropractors that are certified to help you in a variety of ways including all your possible sport injuries, new or old.

Source:

InjuryClinicDallas.com. Top 5 Crossfit Injuries.

http://injuryclinicdallas.com/chiropractic/top-5-crossfit-injuries-chiropractors-dallas-

Abnormal Spinal Curvatures

Abnormal Curvature of the Spine

The main purposes of the bony spine are to support the body’s weight, to provide stability of the torso, to allow for flexibility of motion, and to protect the spinal cord. Abnormal curvature of the spinal column’s vertebrae may Scoliosis-02hinder or result in the inability of the spine to carry out these functions. The  spinal column is composed of 24 vertebrae. There are 7 cervical vertebrae starting at the base of the skull and spanning the neck, 12 thoracic vertebrae located in the upper trunk of the body, and 5 lumbar vertebrae in the lower back. The medical terminology for each of the sections is noted as C1-C7 for cervical vertebrae, T1-T12 for thoracic vertebrae, and L1-L5 for the lumbar vertebrae. A normal spine consists of concave and convex curvatures; however, when the curves become too extreme or the spine begins to curve laterally in the frontal plane, painful spinal conditions may evolve; common abnormal curvatures of the spine include kyphosis, lordosis, and scoliosis.

 

Kyphosis

Kyphosis is identified by an abnormal outward curvature of the thoracic spine. This type of spinal abnormality is most prevalent among the elderly population. People with this specific spinal abnormality may experience difficulty with balance because it tends to lead to an abnormal flexion of the spine. This can also increase compression and shear forces applied to the thoracic vertebrae, resulting in constant discomfort and inhibition of comfortable range of motion.  Causes  of Kyphosis  can be years of poor posture such as forward head posture, or conditions such as  AS (Ankylosing Spondylitis), Scheuermann disease or DISH (Diffuse Idiopathic Skeletal Hyperostosis).

 

Lordosis  

Lordosis refers the the abnormal curvature of the lumbar spine. When this occurs, the person typically experiences low back pain and muscle spasms. While it is common in dancers and in individuals who do not lift weight properly, it is also prominent among those who have uneven muscles between the abdominals and lower back muscles. A combination of weak hamstrings and tight hip flexors has also been known to cause lordosis.

Scoliosis

Scoliosis is a condition in which the spine curves laterally in the frontal plane and can onset at any age. A cause of scoliosis is uneven muscles on either side of the spine, uneven hips, arm, or legs, or an abnormal rib cage rotation. Secondary scoliosis can arise from neuromuscular conditions such as spina bifida. To diagnose scoliosis, a doctor would look to identify if the spine is greater than 10 degrees out of normal range. Since the ribs are attached to the spine, if scoliosis is not identified early the ribs can apply abnormal pressure on internal organs that may result in other severe health concerns.

 

Treatments

If the kyphosis or lordosis hasn’t progressed too far,  chiropractic and physical therapy are both recommend to treat weakness and misalignments of the spine.  However, if the spine is 50 degrees or greater outside the normal range of curvature, surgery may be required. At SF Custom Chiropractic,  a thorough exam, including range of motion, postural check and orthopedic tests can be administered to identify the condition of the abnormal spinal curvature. Chiropractic therapy can slow down, stop, or even reverse the signs of abnormal spinal curvature.  Part of the treatment process includes custom exercises and stretches that will help strengthen weaker muscles to alleviate the unevenness.
Sources:

Briggs, A. M., Van Dieen, J. H., Wrigley, T. V., Grieg, a. M., Phillips, B., Sing Kai, L., & Bennell, K. L.

(2007). Thoracic Kyphosis Affects Spinal Loads and Trunk Muscle Force. Physical Therapy, 87(5), 595-607.