Knots and adhesions develop in three ways:

1) Acute injury or trauma.

2) Overuse or repetitive motion injury. i.e. typing or mousing at the desk

3) Constant Pressure / Tension for extended periods of time.  i.e. poor posture

Normally, muscles are able to function best when they are well nourished and have proper blood circulation.  As we get stressed or overworked, certain muscle fibers cluster together and form a knot. While these knots are initially harmless, they can eventually become painful. This pain is referred to as a myofascial trigger point. It often takes up to 3 months before a knot actually develops.  Fortunately, there are ways to get rid of these knots and prevent them from coming back.

1) Massage: One of the most common ways to relieve aches from knots is to massage the knot out with your hands or to use a foam roller. A foam roller is a long, firm cylinder that can be used to massage the knots with the pressure of your own body weight. Using the foam roller is an inexpensive yet highly effective method to reduce the tension in your body.

2) Active Release Technique: Like massage, ART breaks up knots and adhesions.  It is done with direct tension and very specific movements.

3) Technica Gavilan: This is a soft tissue technique that utilizes instruments to increase the rate of blood flow to and from damaged connective tissues and muscle fibers to aid in restoration.

4) Proper Nutrition: Low potassium levels contribute to the formation of muscle knots or tension. Because bananas have a high source of potassium, including them in your diet will be an excellent way to prevent muscle cramps or adhesions. Other potassium rich foods include: avocados, dried apricots, pistachios and fish.

5) Heat: Applying heat to the affected muscle can help loosen and release the knot.

6) Exercise and stretching: Stretching is an excellent way to relieve muscle tension. It’s a good habit to stretch every day, especially before and after a workout.

It is inevitable that you will experience periodic muscle knots. Through adequate treatment, proper diet, and exercise, you can help get rid of the knots naturally.  If you have knots in your muscles from stress, work, poor posture or from working out, make an appointment
with local message therapist or chiropractor who specializes in sport injuries or is certified in ART, Graston, Technica Galvan.

In good health,

Dr. Jacobs

One of my New Years’ resolutions is to start this blog.  This being my first post, I will give some advice on how to keep your resolution.
Many of us make a resolution more out of custom rather than actually planning. This is why the success rate of New Years’ resolutions tends to be low.
So how do you keep your resolution?  Here are some tips to increase your odds at maintaining your goals.

1. Write it down. Record your progress each day. I believe writing down your goals in life is a key component of success.  Set goals weekly and work towards these goals every day.

2. Take pride in your resolution. Pick something that is really important to you.

3. Make promises you can keep.  Start small.  If you want to lose weight and you eat fast food daily, cut back by only eating fast food twice a week and pack a healthy lunch for the other days.  Instead of eating ice cream late at night, substitute it with a bowl of cereal.

4. Change your habits. Habits can be difficult to break. Replace negative behaviors with more positive behaviors..  If you want to quit smoking but realize that it helps you relieve stress, find something else to help you relax.  Yoga, or any form of exercise, can help you feel re-energized and more at ease.

5. Break down your goals into tactical planning.  i.e:  plan out your meals for the week; write down your workout routines; budget and keep track of daily spending. If your New Years’ resolution is to get in shape, I can help. As a sports chiropractor in the heart of San Francisco’s Financial District, I have formed many relationships with gyms, boot camps, and personal trainers.  If you can’t afford to have a personal trainer or join a gym, there are many easy at home exercises that can lead you on the right track to health.

If you are in pain or have an injury, you can’t get back into shape and fully exercise. Before you get back in the gym for your daily workout, be sure to see your local chiropractor or doctor and get your health cleared so you can make 2012 the year you achieve your goals and resolutions.  At SF Custom Chiropractic, we are offering half off the Initial Exam and treatment for new patients who want to make better health part of their resolution for 2012.

In good health,

Dr. J

I love going to see Dr. Jacobs; it honestly seems miraculous how much better I feel after a treatment. He helps me with my running – my hip flexors get really tight after long runs – and he helps me feel better at work. I notice myself sitting up straighter and have fewer knots in my shoulders and neck even after long hours of sitting at my desk.

You should check SF Custom Chiropractic out; you won’t be disappointed

Meanwhile, I’d be spending hours on my laptop, hauling groceries, lifting luggage into overhead compartments, and sleeping all crazy on airplanes. Consequently, my neck, shoulders, and lower back were tweaked for my entire adult life, and I just took it as normal. Sometimes I would just sneeze or stretch after waking up, and throw out my neck for days. Heating pads and Advil became my closest friends. This past summer (2010) it got so bad I couldn’t exercise, and my trainer sent me to Dr. Jacobs. I was ready to try anything at that point.

Literally, in ONE visit, I was able to get my range of motion back for important Life Things like driving in reverse, looking both ways before crossing the street, and generally moving. In two back-to-back visits over two days, it was like nothing ever happened to my neck.

Dr. Jacobs specializes in Active Release Technique (ART), a soft-tissue modality that works together with regular spinal adjustments. It feels pretty intense while it’s happening (I promise, you can handle it), but once it’s over, you feel a huge difference. This work undoes what’s pulling your back out of line in the first place. So while some people are concerned that committing to chiropractic care means endless readjustments for the rest of your life, you can be assured Dr. Jacobs has a goal in mind to get you back to normal.

Of course, you can’t lose twenty pounds / get rich / quit coffee in two days, and the same goes for eradicating pain permanently. Regular visits help you work backwards to undo years of patterns, and since your body holds injuries & stress in a sort of network of places to balance itself out, the places that need attention tend to travel around. Once the source of the pain is treated, Dr. Jacobs teaches you stretches and exercises so you don’t injure it again.

Seriously, enrolling in a program with Dr. Jacobs was a game-changer for me. I’ve broken up with my Advil, my heating pad sits unused, and I no longer beg boyfriends to work on that right shoulder while we watch TV. Now if I can come up with a new reason to skip the gym …