Tips for Shoulder Pain (Rotator Cuff)

     Here are a few tips for those suffering from shoulder pain or rotatator cuff syndrome.  Shoulder pain is quite common and when you look at the anatomy of the shoulder it is pretty easy to see why.   The design of the shoulder predisposes it to injury with overhead activities.  Many shoulder problems begin with either repetitive overhead activities such as painting, cutting hair, assisting dentists, lifting weights, putting on makeup, pitching a baseball, cutting limbs from a tree, or swimming.  Of course the list could go on and on, but you see what I am talking about. 

     So the first tip is to avoid overhead activities as much as possible and when raising your arms, try not raise them above shoulder level.  We treat a lot of people who lift weights and workout on a regular basis, and the first thing I tell them when they come in with shoulder problems is that I will not take them as a patient if they continue to do military press and incline press.  They usually don't like to hear that, but the fact of the matter is that they will not get better if they continue to do those exercises.  I learned the hard way when I strained the rotator cuff in my left shoulder back in college doing incline press with a straight bar.  Once their shoulder is healed, I will then show them what I call a modified military press that they can do without aggravating the rotator cuff.

     The second tip is to use ice packs over the shoulder if there is significant pain or swelling.  Never use heat when there is swelling.  That's why you always see professional baseball pitchers with big ice packs on their shoulders in the dugout after pitching, to keep the swelling down.

     The third tip is that if it is not getting better to get it properly evaluated.  Just getting diagnosed with Rotator Cuff Syndrome doesn't really give you the full picture of what is truly going on.  Every condition can be different and after thoroughly evaluating the shoulder we can then give personalized care and instructions.

     Stay Healthy!

The Mouse Shoulder Epidemic

     There is a growing epidemic in this country called Mouse Shoulder.  Well, that's what I call it. What is it you ask?  It is 99.9% of the time found on the right side.  It is located between the shoulder and the neck.  It can sometimes lead to neck pain, headaches and presents itself usually as a tender knot just above the tip of the shoulder blade.
     So, why do I call it Mouse Shoulder?  I call it Mouse Shoulder because the most common factor leading to this epidemic is the use of the computer mouse.  Mouse Shoulder is joining the ranks of Carpal Tunnel, Trigger Finger, and Elbow Tendinitis as common problems caused by computers.  Most people typically spend hours a day on the computer and almost always use there mouse on the right side. (I have met one person who switches back and forth between her right hand and her left hand, but that's just wierd)  The repetetive use of the mouse causes significant built up tension in the right shoulder and neck region leading to Mouse Shoulder. 
     So how do you prevent it?  The easiest way to lessen the stress caused by the mouse is to make sure that you are keeping it close to you and that you don't have to reach for it.  The reaching is what causes the tension in the neck and shoulders.  Often times a cordless mouse may be needed to keep the mouse close to you.
     Hopefully this little tip will help keep you from being a statistic in this growing epidemic. :-)  Now if you continue to have problems, give us a call and we will get you fixed up. 

Time for a new mattress? Here is some advice.

A question we often get asked is “What type of mattress do you recommend.” And the answer can be different for each individual. If you are sleeping on a 20 year old mattress then it is most likely time to look for a new one. There are a lot of different types of beds to choose from today and sometimes it can be overwhelming. There are coils, memory foam and even beds with air chambers (stay away from water beds). They can also range pretty significantly in price.

So here is how I feel. There are studies that show this and studies that show that, but it comes down to can you sleep comfortably with proper support and without pain. Ideally you want a mattress that gives your spine support and is not too soft. If it is too soft, this can be bad on the curvatures, discs, and ligamentous structure of the spine. If it is too hard, it may be too uncomfortable to sleep on. For most back sleepers I would recommend a medium firm mattress without a pillow top or very small pillow top. It is also worthwhile to compare the number of coils from mattress to mattress and the gauge (thickness) of the coils for durability. For most side sleepers, I would again recommend a firm mattress, but with a slightly thicker pillow top than that of back sleepers. The reasoning is that if a mattress is too firm for side sleepers it may irritate the shoulders and hips, thus aggravating and even causing a bursitis (which really hurts). The other types of mattresses like memory foam (ex. Tempurpedic) and air chambers (ex. Sleep Number) can be good also, but are usually much more expensive. Not all memory foam mattresses are built the same, so make sure to do your research on the brand and its durability. Most of the patients I know that have foam mattresses really like them. The only complaints I usually hear is that they can tend to be a little warm. The air chamber beds are good in theory because you can adjust the firmness on each side for each individual, since husband and wife tend to be different sizes. However, the problem is that what may feel like the most comfortable setting may not be best for that person’s spine and can make it worse. I have heard mixed reviews from patients with this type of bed.

When buying a mattress, it is a good idea to buy from someone that has at least a 30 day trial guarantee since a mattress will feel great in the store, but after sleeping on it a whole night may not feel so good. All mattresses are going to wear over time (no matter what the cost) and need to be replaced. So to make a long story short, I recommend a firm, but comfortable mattress. If you have any other questions on mattresses or want to know how each type of mattress may affect you individually, feel free to give me a call!

Kingwood Farmers Market - Lake Houston Area Chamber of Commerce

Kingwood Farmers Market -Lake Houston Area Chamber of Commerce

Farmers Market today in Town Center. Eat local, eat healthy!

Age is Just a Number

This morning in the gym I saw two 70 year old ladies "pumping iron" (lifting weights). Very cool.  They were energetic and moving with purpose.  So age can be just a number......with the right preparation.  One thing I noticed which can be very helpful for those wanting to be like these ladies is that they were keeping each other accountable.  I overheard them discussing what their plan was for the morning.  They discussed how many reps, how much weight and in what order they would be doing the exercises.  This can help keep you motivated with a purpose.  They also were being safe and lifting the weights with the proper, technique,  posture, etc.  So a few tips that may help make your New Year the beginning of a new life is to find a workout partner to keep you accountable, plan your activities, find out from your chiropractor which exercises you should refrain from, perhaps hire a trainer for a few sessions to learn proper technique and how to use the equipment, have clear cut goals and above all have fun! 

Is it really Carpal Tunnel?

Numbness and tingling = Carpal Tunnel?

Often when someone is experiencing numbness and tingling in their hands or arms they immediately assume they are getting Carpal Tunnel. However, there are many different conditions that can cause similar symptoms and actually, true Carpal Tunnel is pretty rare. Other conditions such as Thoracic Outlet Syndrome, Cervical Disc herniations, and cardiovascular problems are very common and can often get missed diagnosed as Carpal Tunnel. Someone with these symptoms should be properly evaluated by an expert in neuromusculoskeletal disorders, such as your chiropractor, to get a proper diagnosis and treatment.

Most true Carpal Tunnel can be treated conservatively without the need for drugs or surgery. Many times it is initially treated by doctors with an anti-inflammatory which is fine for the symptoms, however, Carpal Tunnel is a structural problem not a chemical problem and structural problem needs to be properly addressed. At Kingwood Chiropractic Associates, once we have pin pointed the cause of the condition, we can then properly treat the cause and not just the symptom. If you suffer from Carpal Tunnel like symptoms, contact Kingwood Chiropractic Associates at 281-359-6932. www.kingwoodchiro.com

Wellness Wednesday: Special 30 minute workshop on Carpal Tunnel tonight at Kingwood Chiropractic Associates. Begins at 5:30pm.