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Should I Train If I'm In Pain?

Should I Train If I’m In Pain?

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Pain serves as a vital warning signal that is inherently unpleasant, acting as a natural protective mechanism. For instance, the discomfort of touching a hot stove or hitting our head on a hard surface instructs us on health and safety. Despite its essential role, pain can be frustrating in the long run as it hinders our enjoyment of activities, especially chronic pain like back pain, hip pain, or plantar fasciitis.

However, it is unclear whether we should halt our training when we experience pain or keep pushing through it. The matter is complex because studies have shown that avoiding pain by being inactive is counterproductive, while overexertion is also not advisable.

Not Doing Enough

If we fail to exercise adequately when our bodies are weakened or recovering, we risk aggravating the situation. Insufficient activity may result in reduced blood flow to painful areas, muscle atrophy, stiffness in the affected areas, and inactivity-related mild depression. These consequences are highly undesirable, particularly when dealing with persistent pains such as knee pain, heel pain, hip pain, or plantar fasciitis.

Doing Too Much

If we exert ourselves excessively, we risk placing undue stress on injured or tender tissues, which can impede the healing process. It is common knowledge that running on a broken leg is unwise, and the same principle applies to back pain, ankle pain, plantar fasciitis, and similar conditions.

Mastering the ability to gauge how much to challenge our pain is a valuable skill which plays a significant role in resolving pain over the long term.

A Golden Nugget

I have a valuable piece of advice that has helped numerous individuals alleviate their uncertainty about how much weight to lift or how far to run.

“As a general rule, if you experience slightly more discomfort during or shortly after exercise, it is usually not a cause for concern. However, suppose your pain significantly intensifies after a particular exercise or movement and lasts more than a day. In that case, it is typically not a positive sign.”

While there may be exceptions to this loose guideline, it can assist in preventing you from encountering issues.

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Should I Train If I’m In Pain?

The matter of ‘Should I train if I am in pain’ is complex because studies have shown that avoiding pain by being inactive is counterproductive, while overexertion is also not advisable. So what should we do?

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How Can A Chiropractor Help Me?

When you hear the word ‘chiropractor’ you most probably associate it with ‘back or neck pain’. Most Individuals who have never sought chiropractic care before are often surprised to discover the extent to which a chiropractor can help with other issues that can improve their overall well-being

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Back Pain From Cycling?

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7 Signs You May Need To See A Chiropractor

How Can A Chiropractor Help Me?

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When you hear the word ‘chiropractor’ you most probably associate it with ‘back or neck pain’. Most Individuals who have never sought chiropractic care before are often surprised to discover the extent to which a chiropractor can help with other issues that can improve their overall well-being. It’s highly likely that yourself, or someone you know, is grappling with a medical condition that could be alleviated with proper chiropractic care.

Outlined below are seven typical indicators that suggest it’s time to book an appointment with City Chiropractic.

7 Signs You May Need To See A Chiropractor - headache

Frequent Headaches

Suffering from frequent headaches, whether it be upon waking up or towards the end of a workday, can be unpleasant and unusual. If you’ve been relying on headache medication to alleviate your symptoms daily, recent research suggests that you reconsider your options.

By realigning the spine and reducing tension in the neck and surrounding muscles, chiropractic adjustments may help to alleviate the underlying causes of headaches and promote better circulation and nerve function.

Norwegian scientists conducted a study that revealed how chiropractic care significantly lessened the frequency, severity, and duration of symptoms for individuals with chronic tension headaches. The study demonstrated that patients receiving regular chiropractic treatment experienced almost a 60% reduction in their headaches.

Frequent Headaches

Suffering from frequent headaches, whether it be upon waking up or towards the end of a workday, can be unpleasant and unusual. If you’ve been relying on headache medication to alleviate your symptoms daily, recent research suggests that you reconsider your options.

By realigning the spine and reducing tension in the neck and surrounding muscles, chiropractic adjustments may help to alleviate the underlying causes of headaches and promote better circulation and nerve function.

Norwegian scientists conducted a study that revealed how chiropractic care significantly lessened the frequency, severity, and duration of symptoms for individuals with chronic tension headaches. The study demonstrated that patients receiving regular chiropractic treatment experienced almost a 60% reduction in their headaches.

Asymmetries In Your Posture

You Observe Asymmetries In Your Posture

Postural imbalances refer to abnormal alignments or positioning of the body that can lead to a range of physical problems, including pain, discomfort, and reduced range of motion. These imbalances can develop over time due to poor posture, repetitive movements, or other factors that place undue stress on the musculoskeletal system.

Some common postural imbalances include:

  1. Forward head posture: This occurs when the head juts forward and out of alignment with the spine, leading to tension in the neck and upper back muscles.
  2. Rounded shoulders: This occurs when the shoulders hunch forward, causing tightness and weakness in the upper back and chest muscles.
  3. Anterior pelvic tilt: This occurs when the pelvis tilts forward, leading to lower back pain and reduced flexibility in the hips.
  4. Scoliosis: This is a lateral curvature of the spine that can cause pain and discomfort, as well as a range of other health problems.
  5. Uneven leg length: This can occur due to structural differences in the legs, which can lead to imbalances in the hips and spine.

Although there are several ways to mitigate postural issues independently, research has demonstrated that the most effective approach to achieving lasting stabilization and correction of your structure is a combination of chiropractic care and active rehabilitation exercises.

You Observe Asymmetries In Your Posture

Postural imbalances refer to abnormal alignments or positioning of the body that can lead to a range of physical problems, including pain, discomfort, and reduced range of motion. These imbalances can develop over time due to poor posture, repetitive movements, or other factors that place undue stress on the musculoskeletal system.

Some common postural imbalances include:

  1. Forward head posture: This occurs when the head juts forward and out of alignment with the spine, leading to tension in the neck and upper back muscles.
  2. Rounded shoulders: This occurs when the shoulders hunch forward, causing tightness and weakness in the upper back and chest muscles.
  3. Anterior pelvic tilt: This occurs when the pelvis tilts forward, leading to lower back pain and reduced flexibility in the hips.
  4. Scoliosis: This is a lateral curvature of the spine that can cause pain and discomfort, as well as a range of other health problems.
  5. Uneven leg length: This can occur due to structural differences in the legs, which can lead to imbalances in the hips and spine.

Although there are several ways to mitigate postural issues independently, research has demonstrated that the most effective approach to achieving lasting stabilization and correction of your structure is a combination of chiropractic care and active rehabilitation exercises.

struggling with mobility

Struggling With Mobility

If you find yourself having difficulty performing basic tasks like putting on your shoes, reaching items from high shelves at the supermarket, or turning your head to check your blind spot, it may be time to seek assistance from a chiropractor.

At City Chiropractic, we specialize in restoring mobility by addressing joint movement and alignment through chiropractic treatment and correcting muscle imbalances through myofascial therapy. Following a session at our clinic, you’ll typically feel much more comfortable, limber, and centred.

Whether your issue involves joints or soft tissue, we’ll help you regain the ability to relish daily activities!

Struggling With Mobility

If you find yourself having difficulty performing basic tasks like putting on your shoes, reaching items from high shelves at the supermarket, or turning your head to check your blind spot, it may be time to seek assistance from a chiropractor.

At City Chiropractic, we specialize in restoring mobility by addressing joint movement and alignment through chiropractic treatment and correcting muscle imbalances through myofascial therapy. Following a session at our clinic, you’ll typically feel much more comfortable, limber, and centred.

Whether your issue involves joints or soft tissue, we’ll help you regain the ability to relish daily activities!

trouble sleeping

Sleep issues?

Are you having difficulty getting a good night’s sleep? It may be worth contacting us.

According to a JMPT review of case studies involving insomnia, data was collected from 221 patients who received chiropractic treatment. A third of these patients reported an immediate improvement in their sleep patterns following treatment. Furthermore, when asked about their insomnia symptoms six days later, these individuals still reported a sustained improvement in the quality of their sleep.

Chiropractic care can help with sleep issues in several ways. Misalignments in the spine, called subluxations, can interfere with the nervous system’s ability to function properly. This can lead to an imbalance in the body, including disruptions in sleep patterns. Chiropractic adjustments can correct these subluxations and restore proper nervous system function, which may improve the quality of sleep.

Additionally, Chiropractic techniques such as soft tissue therapy and spinal manipulation can help reduce muscle tension and promote relaxation, which may result in a better night’s sleep.

It’s also worth noting that chiropractic care takes a holistic approach to health, meaning that chiropractors look at the body as a whole and strive to address underlying issues rather than simply treating symptoms. As such, chiropractors may work with patients to identify and address underlying factors that could be contributing to their sleep issues, such as poor posture, dietary habits, or stress levels.

Sleep issues?

Are you having difficulty getting a good night’s sleep? It may be worth contacting us.

According to a JMPT review of case studies involving insomnia, data was collected from 221 patients who received chiropractic treatment. A third of these patients reported an immediate improvement in their sleep patterns following treatment. Furthermore, when asked about their insomnia symptoms six days later, these individuals still reported a sustained improvement in the quality of their sleep.

Chiropractic care can help with sleep issues in several ways. Misalignments in the spine, called subluxations, can interfere with the nervous system’s ability to function properly. This can lead to an imbalance in the body, including disruptions in sleep patterns. Chiropractic adjustments can correct these subluxations and restore proper nervous system function, which may improve the quality of sleep.

Additionally, Chiropractic techniques such as soft tissue therapy and spinal manipulation can help reduce muscle tension and promote relaxation, which may result in a better night’s sleep.

It’s also worth noting that chiropractic care takes a holistic approach to health, meaning that chiropractors look at the body as a whole and strive to address underlying issues rather than simply treating symptoms. As such, chiropractors may work with patients to identify and address underlying factors that could be contributing to their sleep issues, such as poor posture, dietary habits, or stress levels.

pain medication

Frequently Using Over The Counter Pain Medication

If you find yourself frequently taking ibuprofen or paracetamol to get rid of pain, you may want to consider booking a consultation with a chiropractor. People who receive routine chiropractic care are at a lower risk of relying on medication.

While pain medication can be a helpful tool in managing pain, overusing pain medication can have several negative consequences. Here are a few reasons why it’s important to use pain medication responsibly and avoid overuse:

  1. Risk of addiction: Many pain medications, particularly opioids, can be highly addictive. Overusing these medications can increase the risk of developing a dependence or addiction, which can have serious long-term consequences for your health and well-being.
  2. Increased tolerance: Over time, the body can become tolerant to the effects of pain medication, meaning that higher doses are needed to achieve the same level of pain relief. This can lead to a cycle of increasing dosage that can be difficult to break.
  3. Side effects: Pain medications can have a range of side effects, including drowsiness, dizziness, constipation, and nausea. Overusing these medications can increase the risk of experiencing these side effects, which can interfere with daily activities and quality of life.
  4. Masking underlying problems: Pain is often a symptom of an underlying problem, such as an injury or an inflammatory condition. Overusing pain medication can mask the underlying problem, preventing you from getting the proper diagnosis and treatment you need to address the root cause of the pain.

Frequently Using Over The Counter Pain Medication

If you find yourself frequently taking ibuprofen or paracetamol to get rid of pain, you may want to consider booking a consultation with a chiropractor. People who receive routine chiropractic care are at a lower risk of relying on medication.

While pain medication can be a helpful tool in managing pain, overusing pain medication can have several negative consequences. Here are a few reasons why it’s important to use pain medication responsibly and avoid overuse:

  1. Risk of addiction: Many pain medications, particularly opioids, can be highly addictive. Overusing these medications can increase the risk of developing a dependence or addiction, which can have serious long-term consequences for your health and well-being.
  2. Increased tolerance: Over time, the body can become tolerant to the effects of pain medication, meaning that higher doses are needed to achieve the same level of pain relief. This can lead to a cycle of increasing dosage that can be difficult to break.
  3. Side effects: Pain medications can have a range of side effects, including drowsiness, dizziness, constipation, and nausea. Overusing these medications can increase the risk of experiencing these side effects, which can interfere with daily activities and quality of life.
  4. Masking underlying problems: Pain is often a symptom of an underlying problem, such as an injury or an inflammatory condition. Overusing pain medication can mask the underlying problem, preventing you from getting the proper diagnosis and treatment you need to address the root cause of the pain.
Feeling Sluggish Or Suffering From Constant 'Brain Fog’?

Feeling Sluggish Or Suffering From Constant ‘Brain Fog’?

We all feel a little sluggish or unmotivated from time to time. But if you notice these feelings becoming more frequent and they are affecting your daily life, there is a good chance that a visit to a chiropractor can help.

Recent research indicates that chiropractic care can boost cognitive function, which may come as a surprise to some.

A groundbreaking study involving 500 adults utilized state-of-the-art technology to generate brain activity maps in the cortical regions of the brain both before and after chiropractic adjustments to the cervical spine. The researchers observed that “cervical adjustments activate specific neurological pathways” in the brain, potentially enhancing cognitive function.

Research from New Zealand has also demonstrated that chiropractic treatment can enhance cognitive reaction time. The researchers discovered that “multiple sites of cervical spinal joint dysfunction were related to impaired cortical processing.” However, after receiving chiropractic care, the study participants showed a substantial improvement in cortical processing and reaction time.

Feeling Sluggish Or Suffering From Constant ‘Brain Fog’?

We all feel a little sluggish or unmotivated from time to time. But if you notice these feelings becoming more frequent and they are affecting your daily life, there is a good chance that a visit to a chiropractor can help.

Recent research indicates that chiropractic care can boost cognitive function, which may come as a surprise to some.

A groundbreaking study involving 500 adults utilized state-of-the-art technology to generate brain activity maps in the cortical regions of the brain both before and after chiropractic adjustments to the cervical spine. The researchers observed that “cervical adjustments activate specific neurological pathways” in the brain, potentially enhancing cognitive function.

Research from New Zealand has also demonstrated that chiropractic treatment can enhance cognitive reaction time. The researchers discovered that “multiple sites of cervical spinal joint dysfunction were related to impaired cortical processing.” However, after receiving chiropractic care, the study participants showed a substantial improvement in cortical processing and reaction time.

sinus issues

Ongoing Sinus Issues

Many patients who seek our assistance with sinus problems have a prolonged history of taking decongestants, steroids, antihistamines, and other allergy medications with little or no success.

What primary care physicians who prescribe these drugs often overlook is that these patients typically suffer from upper cervical (neck) issues. In reality, 84% of individuals who report experiencing chronic sinus congestion headaches also report suffering from upper neck pain.

All of the nerves that govern sinus function, specifically the vagus nerve, trigeminal nerve, and superior cervical ganglion, can become strained, compressed, or inflamed when the upper cervical spine is misaligned and not functioning correctly. By addressing the structural issues, your sinuses can calm down rather than being in a constant hyper-reactive, inflamed state.

A 2012 JMPT study even suggested that chiropractic treatment “could be considered as an appropriate alternative treatment of chronic rhinosinusitis.”

Ongoing Sinus Issues

Many patients who seek our assistance with sinus problems have a prolonged history of taking decongestants, steroids, antihistamines, and other allergy medications with little or no success.

What primary care physicians who prescribe these drugs often overlook is that these patients typically suffer from upper cervical (neck) issues. In reality, 84% of individuals who report experiencing chronic sinus congestion headaches also report suffering from upper neck pain.

All of the nerves that govern sinus function, specifically the vagus nerve, trigeminal nerve, and superior cervical ganglion, can become strained, compressed, or inflamed when the upper cervical spine is misaligned and not functioning correctly. By addressing the structural issues, your sinuses can calm down rather than being in a constant hyper-reactive, inflamed state.

A 2012 JMPT study even suggested that chiropractic treatment “could be considered as an appropriate alternative treatment of chronic rhinosinusitis.”

Conclusion

In conclusion, chiropractic care is a holistic approach to healthcare that has many benefits for patients. It not only relieves pain but also improves overall physical function and promotes general well-being. By addressing the root cause of the problem rather than just treating the symptoms, chiropractic care can help patients achieve long-term relief and prevent future health issues. With the use of chiropractic adjustments, soft tissue therapy, and lifestyle modifications, chiropractors work with their patients to create a customized treatment plan that addresses their individual needs. Chiropractic care can be an effective solution for a wide range of health concerns.

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ankle ankle pain back pain Chiropractic Treatment Chiropractor chronic headaches custom orthotics exercises hand pain headache headaches headache treatment hip pain Migraine Migraine headache migraine treatment neck pain neck pain treatment orthotics pain pain clinic Pain Management Pain relief pain treatment patient personality assessment Plantar fasciitis posture rehabilitation shockwave therapy Shoulder injury Shoulder Pain sinus relief Spinal manipulation tension headache wrist pain

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Shoulder pain is a common issue that affects millions of people worldwide. Here at City Chiropractic, shoulder pain is something we are well versed in dealing with. Shoulder pain can be caused by a variety of factors, including injury, repetitive strain, or underlying medical conditions. When it comes to treating shoulder pain, chiropractors can offer a non-invasive, drug-free alternative to traditional medical treatments.

In this blog, we will discuss the causes of shoulder pain and how chiropractors can help relieve it.

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A Century Of Treating Back Pain

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Back Pain From Cycling?

Back Pain From Cycling?

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Why is my back sore from biking?

Putting in long hours on the bike is an excellent way to keep your body in top condition, improving your cardiovascular system and building up your quads. However, extended periods of crouching over the handlebars can be tough on your back.

While biking is undoubtedly healthier than sitting at a desk all day, the reality is that you’re still stuck in a stationary sitting position. This positioning tilts your pelvis forward, causing your lower back muscles to strain and shortening the muscles in your anterior hip, like your hip flexors and quads. When these muscles become too tight, your glutes don’t function properly, creating a two-fold problem: tightness in the front and weakness in the back.

The good news is that you don’t have to endure back pain as a regular part of your daily routine. You don’t have to rely on painkillers and anti-inflammatories to relieve the pain, and you don’t have to avoid cycling altogether.

Here are two things you can do to reduce the stress on your back and ,hopefully, get you back (no pun intended) to cycling, pain free.

Streeeeetch

To alleviate cycling-related back pain, it is crucial to stretch the muscles in your hips as a first step.

Tight hip muscles can lead to lower back pain, as they can cause imbalances in your pelvis and spine. By stretching your hips, you can reduce the strain on your lower back and prevent pain from developing.

One effective stretch for cyclists is the wall lunge. Begin by facing away from a wall, placing your left foot entirely vertically on the wall and your right foot far enough back to create a slight amount of hip extension in the rear leg. Keeping your left foot on the wall, drop your left knee straight down and straighten your torso to stretch your left quad and hip flexor muscles. Hold this position for 30 to 60 seconds, and then switch sides.

Get that bike appropriately fitted.

Having an improperly fitted bike can affect back pain in several ways

  1. Increased Stress on the Spine: When your bike is not fitted to your body, it can cause you to adopt an uncomfortable or unstable position on the bike. This can increase the stress on your spine, which can lead to pain or discomfort in your lower back.
  2. Poor Spinal Alignment: An improperly fitted bike can also cause poor spinal alignment. When your bike is not fitted to your body, it can cause you to arch your back or slouch, which can put your spine in an unnatural position and increase the strain on your lower back.
  3. Overuse Injuries: An improperly fitted bike can also lead to overuse injuries in your spine. It can cause you to pedal with an unnatural motion, which can increase the stress on your spine and lead to overuse injuries over time.
  4. Disc Problems: An improperly fitted bike can also lead to disc problems in your spine. It can cause you to experience shocks and vibrations that can damage the discs in your spine and cause pain or discomfort.

To prevent back pain while cycling, it is important to have your bike properly fitted to your body by a professional bike fitter. This can help to ensure that your spine is in a natural and comfortable position while cycling, reducing the risk of developing back pain or other spinal problems.

When should I see a Chiropractor?

Despite your best efforts to avoid back pain, there may be instances where your chiropractor’s expertise is necessary to provide additional relief. So, how do you know when your discomfort warrants professional attention? Listen to your body, particularly the day after. Cyclists should be cautious if your back pain persists for more than a day after cycling or if you experience pain or weakness radiating down one or both legs.

It’s essential to bear in mind that cycling should not be painful, and pain is not normal. By adhering to these recommendations, you can reduce the frequency of cycling-related injuries that we frequently encounter at City Chiropractic.

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ankle ankle pain back pain Chiropractic Treatment Chiropractor chronic headaches custom orthotics exercises hand pain headache headaches headache treatment hip pain Migraine Migraine headache migraine treatment neck pain neck pain treatment orthotics pain pain clinic Pain Management Pain relief pain treatment patient personality assessment Plantar fasciitis posture rehabilitation shockwave therapy Shoulder injury Shoulder Pain sinus relief Spinal manipulation tension headache wrist pain

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Do We Need To Re-Evaluate How We Assess Back Pain?

Do We Need To Re-Evaluate How We Assess Back Pain?

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A report from The Journal of the American Medical Association has concluded that Americans spend an estimated $380 billion annually on spine and joint pain treatment, with the use of MRI scans, narcotic painkillers, injections, and invasive spine surgery all growing by several hundred per cent. Yet, the percentage of people with impaired function due to back problems has drastically increased over the past two decades, even after controlling for an aging population. Many mainstream medical approaches to treating back pain are minimally effective at best and may actually be doing more harm than good. Unfortunately, in the majority of cases, mainstream medical practitioners aren’t even able to figure out what’s causing their patients’ pain, with a definitive cause only being identified in about 5-15% of people with back pain. The reductionist approach of attempting to fit every patient into a neatly defined box and calling it a day doesn’t work, and there’s no magic bullet. Pain is highly complex neurobiology that involves many different factors, and treating it needs to take the full picture of the individual patient into account.

As author and blogger Todd Hargrove, in Healthy Movements for Human Animals: An Evolutionary Perspective on Exercise, points out that we have a tendency to simplify the causes of back pain.

“When back pain suddenly shows up, we are tempted to blame it on the last minor stressor that affected it, such as a soft bed in a hotel. This is like blaming your bankruptcy on the last latte you bought before your account finally went into the red.” – Todd Hargrove.

So What’s The Solution?

The initial step to tackling pain is to locate a healthcare provider who is well-versed in pain science, willing to invest time in comprehending the root cause and values the patient as an equal partner.

Chiropractic care has been proven to be one of the best solutions for back pain. Chiropractic care is a holistic approach to back pain treatment. Chiropractors not only focus on the spine but also on the patient’s overall health and well-being. They may recommend lifestyle changes, such as diet and exercise, to help improve the patient’s overall health and prevent future back pain.

Additionally, it’s crucial to retain control over your health and avoid magnifying the situation. You are not fundamentally damaged, and your pain is not permanent; there is hope. Taking one proactive step at a time can make a significant difference.

 

 

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ankle ankle pain back pain Chiropractic Treatment Chiropractor chronic headaches custom orthotics exercises hand pain headache headaches headache treatment hip pain Migraine Migraine headache migraine treatment neck pain neck pain treatment orthotics pain pain clinic Pain Management Pain relief pain treatment patient personality assessment Plantar fasciitis posture rehabilitation shockwave therapy Shoulder injury Shoulder Pain sinus relief Spinal manipulation tension headache wrist pain

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