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Wellness WORx Blog
Why Should I Drink Water After A Massage?
Make sure you drink plenty of water!
After a massage your Therapist will probably politely suggest that you drink some water in the office before you leave and continue consuming water throughout the day. This leaves many clients wondering why we do that. So we thought we would explain the process by which massage therapy causes you to become dehydrated.
Healthy muscle tissue is very supple and spongy with lots of capillaries (tiny blood vessels) ending in the tissue where the transfer of oxygen and nutrients are released and where metabolic waste products like lactic acid are picked up and carried away through the venous system. Think Fillet Mignon.
Unhealthy muscle tissue is tight and tough which doesn't allow for good blood flow and lymphatic drainage through it and doesn't have easy movement. With decreased blood perfusion metabolic wastes like lactic acid will begin to build up. Think Beef Jerky!<< MORE >>
Unhealthy muscle tissue is tight and tough which doesn't allow for good blood flow and lymphatic drainage through it and doesn't have easy movement. With decreased blood perfusion metabolic wastes like lactic acid will begin to build up. Think Beef Jerky!<< MORE >>
Symptoms Vs. Function - What do you focus on?
I say it at least 5 times a day when working with clients or teaching a WORx Alignment Class... "focus on function (or lack of function) NOT symptoms". Sure it is important to listen to your
body and when it hurts we should take note and it is absolutely true that symptoms are how your healthy body can tell you something is wrong.
Today far too many of us are solely focused on the pain or symptoms and not focused at all on why we may be experiencing the symptoms or where our body isn't functioning
properly.
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Customer video review of the Total Body Solution Program
We have a client who was kind enough to take time out of his busy day to comment on the success he has had with our Total Body Solution Program.
This program is a one of a kind and focuses on restoring your bodies natural function.
Pain reduction is a natural side effect of becoming more functional and correction of postural dysfunction. He comments on his results here.
Before and After Images At 30 Days Into the Program (notice his posture number went from 40 to 22)
Click the following links to see more client results and testimonals from Wellness WORx clients and the Total Body Solution Program.
Making The Switch To Minimalistic Running Shoes!
I will preface this blog post with the following disclaimer "I am not a runner, nor have I ever been a runner."While every one of us has postural distortions, avid runners seem to magnify these posture problems due to the repetitive nature of their chosen activity and the high demand it places on their bodies.
I have written two previous posts on this subject regarding the biomechanics of foot strike and how to begin changing your foot strike and run in such a way that you can prevent a lot of these repetitive stress injuries. << MORE >>
Facebook Profile Updates
We have some great new updates that went online today.
We have improved our Facebook page to include a custom tab that allows you to schedule a massage right from Facebook.
We also improved the way you can let your friends know about Wellness WORx. << MORE >>
We have improved our Facebook page to include a custom tab that allows you to schedule a massage right from Facebook.
We also improved the way you can let your friends know about Wellness WORx. << MORE >>
Posture Before and After Comparison Photo's
At Wellness Worx we teach a postural alignment class called WORx Alignment. The purpose is to restore proper biomechanics to all the load bearing joints in your body so that you will have better symmetry right to left and better balance front to back.
Like many clients S. S. had asymmetry right to left causing head, shoulder and pelvic tilt. She also had a moderate to severe dynamic tension imbalance causing forward shoulders, hips and head. Our specialized software gives us what is known as a "posture number" this number is a way for us to quantify postural distortions to see what kind of progress our clients make. This particular client began with a posture number of 21 and after her first month in the program reduced that to a 14.
S.S. was treated with chiropractic adjustments to restore functional movement to her spine and pelvis and attended our WORx Alignment class for a total of 12 sessions over a 1 month period. Below are her results and what she has to say about her experience at Wellness WORx.
"Wow! What a change in my posture in such a short time. In one month's time I am standing and sitting so much better. I do office work and my back used to hurt so bad by the end of the day I wanted to cry, but after getting chiropractic adjustments from Dr. Fraker and attending WORx Alignment classes I no longer hurt, have more energy and knowing that I am taking action to improve my health, I go home with a smile and feel fantastic. I have had chronic sleep issues and I am even sleeping better now. A co-worker even commented that I look and act like a new woman!
I love his alignment classes. He conducts his small classes in a gentle way, with a soft voice, and precise instructions. He knows his patients history and guides and adjusts each of us together and yet separately. He gives the name of the exercise, shows us how to do it properly, makes individual adjustments and helps you with modifications so you don't hurt or injure yourself further. He explains the ultimate goal of each exercise and what you should be feeling during each and gently reminds you of the "key little things" that makes the exercises effective.
I still have a ways to go, but what a difference already! Thank you Dr. Fraker for your knowledge, skills and ability to help people gain relief and set us on the proper path for a healthier future."
S.S. ~ Belgrade, MT
*Things to notice: head, shoulder, and hip heights and forward position of head and hips on side view, also notice the additional force on her spine due to the forward head posture and how it has decreased as her head position improves. Posture number in before photo is 21 and has reduced to 14 after her 1st month. Click the Image for a larger resolution image.
If you would like to have a postural evaluation let us know. At Wellness WORx there is not a charge for a consultation and postural work-up so you can see what your posture number is and have a photo analysis like the one you see above at no charge to you and it only takes a few minutes.
The girls at the 2010 Womens Expo
Looking good ladies!
How to avoid heel strike and prevent running injuries.
In my last blog post I talked about foot strike when running. I've always said if your body is dysfunctional just start running and you'll find out where you're dysfunction is.
The Problem:
Most untrained runners are landing with what is known as heel strike. That is when you land on your heel then roll down onto your mid foot and finally toe off of your forefoot. This type of foot strike has a couple of negative effects on your body and your speed. First of all it is like hitting the brakes with every step. As you hit your heel you lose your momentum because your body mass is behind the point of contact. The force is mostly absorbed by shoes with thick heels in them but that isn't necessarily a good thing. Whenever we absorb a force we are doing two things. First we are losing momentum and second we cause an impact in the load bearing joints of the limb involved. Put more simply when we heel strike we slow down with every step and create an increase in stress in our foot, knee, hip and low back. Also when we land on our heel first it is necessary to hold the fore foot up with the muscles on the front of the leg which will lead to shin splints. Do this for miles and miles and we create stress related injuries at the weakest point up to the low back.
The Solution:
Try running with a mid foot strike instead. The way to do this is to level your pelvis and elongate your spine before you even start running you'll want to have good posture. As you begin to run lean forward first and let your body enter a controlled fall forward. You will naturally pick up your foot from your hip (without pushing off with your toe) and move the foot forward. Try not to let your foot that is swinging forward progress past the point of your hip before you place it back on the ground. By the time you get your foot on the ground you will naturally pick up your other foot with your hip (without pushing off with your toe) and swing that leg forward placing your foot on the ground before it passes the hip joint. By doing this you will essentially be keeping the movement of your feet behind you instead of in front of you where they will slow you down and create the impact of heel strike. This type of running will feel almost effortless if you are doing it right and you will naturally land on the middle of your foot avoiding the injurious heel strike. To practice I recommend going to an open grassy field like a football field. Take your shoes off and begin with a slow barefoot jog so that you can really feel where your foot is striking the ground. Maintain good upright posture with a level pelvis and give it a try.
A professionally designed graphic demonstrating good and bad running form ;) (graphic designer I am not) In the heel strike runner notice the forward tilt of the pelvis and the leg swinging out past the line of the hip and consider how landing in this position will cause you to slow down, create an impact force that will be absorbed by your shoe, ankle, knee, hip and low back, and cause the front shin muscles to be overworked trying to hold your foot up as you land. Now notice the upright and forward leaning posture of the good runner with a level pelvis and the foot landing in line with the hip on the middle of the foot.
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Please post any questions or comments and I will do my best to answer them.
Biomechanics of foot strike
Premise:
As a species we have been running for a very long time. Since we have been running around for as long as we have, it begs the question. Are our bodies designed (or evolved), depending on your belief system, to run without thick cushioned shoes? The answer to that question is an obvious, Yes. It also begs the question. Has wearing shoes changed the way we run, and if so what is the impact of that change?
Research:
The following is based on testing and research done on many experienced barefoot runners and shod runners by a team of Harvard scientists. The studies led the the following findings. The barefoot runners naturally tended to land with a forefoot strike or a midfoot strike, that is, more on the ball of their foot or the middle of their foot as opposed to the shod runner landing mostly on the heel of the foot called heel strike. The reason this happens is straightforward. Landing on your heel on a hard surface without a cushioned shoe is painful after time therefore barefoot runners avoid it. The runners in a shoe tended to land more with a heel strike. With force plate testing the researchers found that when runners land with a heel strike it creates a high transient force which translates up the leg to the knee and the hip. This increased force acts to slow the runner down, kind of like putting the brakes on slightly each time the foot strikes the ground. It may also be a cause of repetitive stress injury in runners, however more research is necessary to study whether or not that is the case. This transient force upon ground contact was not present in the runners who ran with a forefoot or midfoot strike. Another problem created by the modern running shoe is that the shoe acts to stabilize the foot. Any time we stabilize a portion of our body externally, that part of the body begins to weaken. Think wearing a cast for a month, the ultimate in external stabilization. When the cast is removed the part of the body casted is left weak. So it makes sense that stabilizing the foot with a shoe will lead to weakness in the stabilizer muscles of the foot leading to injuries and fallen arches known as pronation, which has become very common. The videos below show the difference in the transient force in forefoot strike vs. heel strike in a runner. These videos are of a runner in shoes but the results are very similar in runners not wearing shoes.
Summary:
Heel striking increases the energy required to run which slows the runner down and may be a major contributor to injuries in runners. Forefoot and midfoot striking is more efficient and is the way our bodies are designed to run. Barefoot runners automatically run with a midfoot or forefoot strike. The invention of the shoe has undoubtedly changed the way we run and is causing runners to run with a heel strike. Wearing shoes that act to externally stabilize the foot over time will cause weakness in the muscles of your foot and can lead to pronation and injury.
Implications
You might be wondering if I am advocating running without shoes all the time. I'm not. As it turns out one can learn to run with a forefoot or midfoot strike even when they are wearing traditional shoes as seen in the videos. Also there is new technology in shoes emerging that is taking these findings into consideration and helping runners get back to the way we are designed to run with a midfoot strike or a forefoot strike. You may be wondering if a forefoot or midfoot strike is better. My opinion is that one should learn to run with a midfoot strike which does two things; it limits the transient force present in heel strike and it limits the stress on the achilles tendon and calf muscles which could help to reduce achilles tendinitis.
In the next article I will discuss some new footwear options that help runners to avoid heel striking and allow the muscles in the foot to do their job. Please feel free to post comments in the comments area on this blog or on our Facebook page and I will do my best to answer any questions.
Posture - Q&A
What is Posture?
Posture can be defined as the position or bearing of the body. When most of us think about poor posture we think of slouched standing or sitting positions. However problem causing posture deviations can be much less dramatic than this. So what is abnormal posture? At Wellness Worx we have found that since there are so many possible deviations from our "normal" posture that it is easier to describe our "design" posture and say that anything that deviates from this is abnormal.
As you can see from the graphics, our bodies are designed to have our load bearing joints which are the ankles, knees, hips, and shoulders aligned at 90 degree angles to each other and stacked directly on top on one another.
How can I tell if my posture is deviating from the "design" posture?
Posture assessment is quite a difficult process because there can be slight deviations that will cause big problems. At Wellness Worx we have lots of experience and specialized posture software that analyzes all the of the angles and tells us where the increased forces are being applied. Once we have calculated your total postural deviation we give you a posture number. This is what allows us to monitor progress. As your total deviation from normal decreases so does your posture number.
If you want a general assessment of your posture follow these simple steps. Wearing shorts and a tank top, stand barefoot in front of a full length mirror. Close your eyes and take a few marching steps in place and come to a stop with your feet in the position that they feel comfortable. Open your eyes while trying to stay in the same position. Look at your head, shoulders, hips knees and feet. Is your head tilted or turned to one side? Is one shoulder or hip higher than the other? Does one shoulder or one hip sit closer to the mirror than the one on the opposite side of your body? Are your feet parallel or pointed outward or inward? Do your kneecaps point inward or outward? Is one foot closer to the mirror than the other. If you answer yes to any of these questions you have a postural deviation. To evaluate your side posture it is easiest to have someone take a picture of you from the side while you are wearing shorts and a tank top (make sure they are holding the camera exactly perpendicular to the floor or the angles will be off). From the side view you want to see your ear, center of shoulder, center of hip, center of knee and ankle all falling in the same plumb line.
I think my posture has deviated from normal, so what now?
If you have done a self evaluation and noticed that any of your load joints are not where they are supposed to be -- you have a posture problem! Abnormal posture is at the root of nearly ALL non-traumatic chronic pain conditions. That includes headaches, back pain, neck pain, carpal tunnel, tennis elbow, knee pain, hip pain, ankle pain, degenerating discs and joints, poor range of motion....you get the picture. Also more and more evidence is linking poor posture to conditions like high blood pressure, poor digestion, decreased immune function, even mental problems like depression. You see when your body has to do the extra work required to hold up your abnormal postural positions it begins to break down faster than it can heal itself. This pattern always ends with the same outcome...pain and dysfunction!
Now that you know that you have a posture problem the question becomes, what do I do to correct the problem? The answer is - start with a professional posture evaluation. You will need a professional assessment to determine the appropriate course of treatment that you will need to do to correct the problems you are having. The good news is that professional postural evaluations are available free of charge at Wellness Worx.
How do I correct poor posture?
This is the million dollar question because everywhere you look you get a different answer to it. We have sifted through most if not all of the different techniques and easy fixes promising to fix your posture and make you pain free again. We have found the one that works the best. The solution that we have found is not a quick fix and we won't lie and say it is easy, but we will promise that if you work at it you will improve your posture, eliminate chronic pain and improve your overall health. The solution we offer is called WORx Alignment.
Here is a short menu we created to help with desk posture and can be done sitting in a chair at work or home and should be performed 2-3 times daily if you are at a computer or desk all day.
What is WORx Alignment?
WORx Alignment is a 50 minute alignment class offered only at Wellness Worx. WORx Alignment classes are taught by our doctors and trained therapists. Groups are kept small so we can make sure you are performing the exercises correctly. The class works by prescribing special exercises that are sequenced specifically to reposition the joints of your body back to their correct position improving function and range of motion and balance. The class is based on the Egoscue Method which has been successfully treating pain for over 30 years. You can see up to the minute class schedules as well as register for classes online at www.MyWellnessWorxOnline.com
