Last week, I talked about just what stress actually is. This week, you're going to learn about what stress does to our muscles, tendons, joints, and nerves. I'll list the three most common painful conditions that are caused by stress and provide some information on what you can do about it if you're suffering with those conditions.
First, there's a little bit of background you need to have. Many of us have probably heard about our fight, flight, freeze system. Our nervous system is broken down into three categories.
The autonomic nervous system is the part that is most affected by stress. This system is broken down into two parts, the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic nervous system is what is normally referred to as our fight or flight system and the parasympathetic nervous system is often referred to as the rest and digest system.
The sympathetic and parasympathetic systems are both always online in your body. However, if you're walking through the woods and a bear jumps out and starts chasing you, your parasympathetic nervous system will dial way down in function, and your sympathetic nervous system will turn way up. The sympathetic nervous system is meant to protect us from danger. However that system is meant to only be on full blast for short periods of time.
Normally, if that bear jumps out in the woods, the sympathetic nervous system shoots up to overdrive, pumps more blood to your muscles so you can run faster, and usually within 5 to 10 minutes - it's over, one way or the other. You either got away from the bear or you didn't, but either way, the system then is meant to go back to normal.
But we sit in traffic stressed to the max for hours at a time.
And during that time our sympathetic nervous system is running continuously.
That's where the problems occur.
Our bodies can function pretty well with increased activation to those muscles for a short period of time. But if it continues day after day in our stressful lives, then it starts to cause problems. It starts to cause pain and tension on both sides of the neck, it can cause shoulder problems due to the fact that this raises the shoulder from its normal resting position and makes it more vulnerable, and it can cause pain in between the shoulder blades from the tension of all those muscles.
2. The second most common musculoskeletal consequence of increased stress is pain in the jaw. It is very common that when people are under stress, they will clench their jaw as a compensatory strategy. This constant tension can create pain in the muscles surrounding the jaw as well as pain in the jaw joint itself.
But clenching the jaw is not only a problem for the jaw itself. The way that the muscles in our head and neck work, when you clench your jaw, you clench your neck. So not only does teeth/jaw clenching lead to pain in the jaw, but it can also lead to neck pain as well as headaches. The type of headaches that it causes are referred to as tension headaches. These headaches are felt at the base of your skull and around the sides of your head.
3. The third most common musculoskeletal issue caused by stress is low back pain. The jaw is not the only area that people clench when they are stressed. There are two other areas that are very common for people to clench during times of stress. These are the abdominal muscles and the gluteal muscles.
Excessive clenching in either of those two areas is known to lead to low back pain. There is a phenomenon in the body called irradiation. This phenomenon basically means that tension breeds tension. An example of this is if you were trying to lift something heavy with your right arm, and it was difficult, you might clench your left fist really tightly in order to build more strength in your right arm. So basically, creating tension in a nearby area increases the tension in that secondary area.
Increased tension in the abdominal muscles leads to increased tension in the low back muscles which will lead to pain. The same thing happens in the gluteal muscles. Our muscles are meant to work all together. When one group becomes dominant and overactive, this causes tension to increase all around that area.
If you're reading this and you are thinking that you can really relate to those three areas that I talked about above, you're probably wondering, "Well, what can I do about it.?"
There are two main things that need to be done for these problems to improve. The first is: you need to develop strategies for managing stress.
None of us can avoid stress. It's just a part of life. However, that doesn't mean that we just say woe is me and do nothing. So that means, if certain times of our life become more stressful than normal, we'll want to find strategies to mitigate the stress. I will talk about some specially helpful strategies in further blogs.
In conjunction with managing your stress, you want to find ways to alleviate the tension in the areas that are bothering you. Below, I will go over great ways to reduce the tension in the three areas I talked about above.
The contract-relax stretch is shown below. This type of stretch involves activating the muscle first and then stretching it. After a muscle has been activated, it's actually more susceptible to stretch.
2. For the inner shoulder blade muscles, I recommend using a lacrosse ball or trigger point ball.
a) For this, you're just going to go stand with your back against a wall. b) Put a lacrosse ball in between your shoulder blade and your spine. c) Then you're just going to move your torso and bend your knees in order to roll the ball all the way into the muscles in between the shoulder blades.
I recommend 60 to 90 seconds on each side of the spine.
For the jaw muscles, there are two main areas that need to be worked on. These are the jaw muscles, and the upper neck muscles. As I said before, clenching can cause both jaw pain and headaches that tend to be at the base of the skull.
a) The first technique is a release of the tension in your jaw muscles. For this one you're going to take your fingers and find your cheekbones and follow your cheekbones back towards your ear. There are two main groups of job muscles that we want to release. One of them is above the cheekbones and the other one is below.
b) So first, we'll start on the ones above the cheekbones and you'll just move your fingers upwards into the area just in front of your ear. You're going to push your hands inwards like you're trying to go into your skull and then kind of drag the tissue up towards the ceiling. This pins the muscle. Then you're going to slowly open your jaw as wide as you can: this will stretch the muscle. The video below shows the release for the muscle that is above your cheekbones. You would just repeat the same technique in the muscles below your cheekbones.
The image below shows the locations of these muscles so you'll want to do multiple passes with your hands since the muscles are pretty large.
3. The last area are the muscles at the base of your skull. These are the muscles most commonly affected when we clench our teeth. And these are the muscles most commonly associated with tension type headaches.
a) To work on these muscles, you're going to want to get either two tennis balls or two lacrosse balls and you're going to tape them together like the photo below. We call this device a peanut. b) What you want to do is to find a semi-hard surface and lie down on your back. c) Take the peanut and place it just below the base of the skull. d) You don't want the balls actually pushing on the bone of the skull - you want them in the fleshy area just below.
I recommend starting off by lying on this for 4 minutes at a time. Every couple of days, increase that by a minute until you get to 8 minutes. I don't recommend lying on it for longer than 8 minutes.
For the tightness that comes from gluteal muscle tension, we want to stretch out our hip muscles. The video below shows one of the best stretches to relieve tension in these areas.
If you are an abdominal gripper and notice tension in your abs daily ,the technique shown in the video below can be extremely helpful. He uses a much larger ball, but I recommend using a lacrosse ball in the same fashion as he shows in the video.
So there you have it. That darn stress really takes a toll on our body! But now you have some tools to fight back. Try these out and stay tuned for next week when I'll talk about stress management strategies.
And if you're dealing with a lot of pain right now and don't have time to wait for some of this stuff to work on your own, be sure to give us a call at 918-300-4084 and we can help you speed up that process of getting out of pain!
We have all heard that modern life is stressful. News articles talk about stress management, the health consequences of stress, and how to cope with stress. But ... what exactly IS stress?
With the holidays upon us, I wanted to do a deep dive on stress. During the month of December, I'm going to talk about the effects stress has on our bodies, and how to manage the stress we're all under.
In this first blog I'm going to talk about what stress is, what are the different types of stress, and what's the difference between stress and anxiety.
So what exactly is stress?
Stress is any type of change that causes physical, emotional, or psychological strain. Basically stress is your body's response to anything that requires attention or action.
But stress is not always a bad thing. There's actually two different types of stress: distress and eustress.
Distress is any stress that has a negative effect on us. It has the following characteristics:
Eustress is any stress that has a positive effect on us. The characteristics of eustress are:
Examples of distress would be things like the death of a loved one, losing your job, or experiencing a significant injury.
Examples of eustress would be things like getting a promotion at work, graduating from school, or winning the lottery.
One important thing to understand is that while both distress and eustress have very different effects on our mental and emotional health, they can both have detrimental effects on our bodies. They both can tax our body's reserves and produce negative physical effects. Stay tuned throughout this month and I'll go over many of the different negative physical effects of stress and what to do about them.
When you hear people talk about stress, it's common to hear them talk about anxiety as well. Those two terms are often presented as if they are the same thing. Stress and anxiety are definitely similar, but they are not the same thing.
What differentiates stress and anxiety is the source of the strain. The source of STRESS is external. This means the strain on the body is from outside. A work deadline, financial obligations, losing a loved one, these are all external factors. If the source of the strain is taken away, the strain goes away. If you complete that work project, the stress of the deadline goes away. If you come into some money, the stress of bills goes away. That is how stress works.
However, with ANXIETY, the source of the strain is internal. You can think of anxiety as what happens inside of us in response to stress. Maybe you start to worry constantly about money when you experience some financial difficulties, or perhaps a loved one dies and you start to become obsessed with the fear of your own death. These are both an internal response to stressors.
The main difference between anxiety and stress is that anxiety can remain long after the actual stressor has passed.
So there you have it. Now you know that there are actually two different types of stress. While their effects can be different, it's important to understand that they both drain the body's resources - so they can have negative effects. You also now know the difference between stress and anxiety. Mainly that stress is an external event and anxiety is how we deal with stress internally.
Stay tuned this month as I will be explaining the effects of stress on the body (You won't believe all the different ways it affects you!), and how to manage stress to reduce its harmful effects.
You are going to learn so much this month! Thanks for taking time out to educate yourself on stress/anxiety and how you can make your own life better by managing them.
Remember, this month often brings various external pressures to bear - and causes stress for a lot of us. We're here for you - we can help balance your body and alleviate some of the effects of that stress. We'd love to see you in our new location! Just give us a call at 918-300-4084
Last week I went over the main things you need to know about bunions and how they affect you. This week we're going to cover what you can do to stop a bunion's progression or even reverse it!
So what does a strong foot look like? Well it's not what you think. We don't really need our feet to be especially strong - what we need is just for them to be active at the right times. Many people who have flat feet or bunions don't actually have weak foot muscles. It's more likely that they have weak hip and ankle muscles which then don't allow the foot muscles to activate like they should.
In order to have good strong feet, we have to be strong in other areas of the body as well. In this blog, I'm going to cover how to strengthen the feet, the ankles, and the hips. If you are strong in these three areas, that will stop the progression of bunions and sometimes even reverse them.
In order to strengthen the feet, we must first understand a little bit about how the foot works. The foot is constructed like a tripod. The three points of the tripod are:
A strong foot will keep these three points in contact with the ground as often as possible.
Our foot goes through a lot of different movements as we walk, climb, run and jump. The foot is meant to pronate, supinate, and be neutral and all the points in between. The issues that we have that lead to bunions tend to make our feet hang out most of the time in pronation. So in order to strengthen the foot, we need to strengthen the muscles that keep us either in neutral or supination.
The best exercise to help this is what's called the short foot exercise. When our foot pronates, it lengthens and becomes more wide. The short foot exercise helps to activate the muscles that do the opposite action. The video below shows how to do the exercise. I recommend doing just this exercise alone for two weeks. Usually doing about two to three sets of 10 at a time.
Once you feel confident doing this exercise, then you can start applying it to a lot of different situations.
Doing this will help to transition the short foot from being just an exercise that you do to something you can be practicing during your day in real world situations.
The next exercise to help strengthen your feet is called the Vele lean. This exercise is shown in the video below and it really helps to strengthen the muscles of the feet. The short foot practice combined with this exercise is a great one-two punch for strong feet!
The foot does not work alone. The hips and the ankles help to support the motions of the foot. You could have the strongest feet in the world, but if you have weak hips and ankles, your foot will still get in bad positions.
The first exercise to help strengthen your ankles is called the tibialis posterior raise. The tibialis posterior muscle is one of the prime supinators of the foot. If your foot over-pronates or pronates too fast, it means the tibialis posterior is not strong enough to resist that. The exercise is shown in the video below. I recommend doing three sets of 10 everyday.
Once you've helped to strengthen your tibialis posterior, it's time to work on the stability of the ankle. In order to do that, you have to challenge the ankle in a lot of different directions. The best exercise to do this is called toe reaches. The video below demonstrates this exercise. The key here is that you'll be standing on one leg and reaching the other leg out in different directions. Be sure that you try to keep the foot that is on the ground as still as possible. It is going to move a little bit. but you don't want it to be wobbling all over the place.
As I mentioned above, if your hips are not strong, your feet are put at a disadvantage. Bunions develop from feet that remain in pronation for too long. The hip muscles that help to bring the foot out of pronation are the external rotators of the hip, primarily the gluteus, medius, maximus, and piriformis.
A great first exercise to start strengthening these muscles is called a glute bridge with abduction. The exercise is shown in the video below. I usually have people start with two sets of 10 and slowly work up to three sets of 12.
The next exercise is a great one because it can work on almost all of those muscles at once. It is called a lateral band walk. The video is shown below. Pay special attention to the placement of the band. By placing the band around the foot instead of the ankles like this exercise is normally done, it really works on those external rotators of the hip.
The final exercise really works on increasing control of the hip rotators. This exercise is called the hip airplane. When you start this exercise, you'll want to be close to a wall or a table that you can use for balance. After a couple of weeks doing the exercise, you need to start taking your hand off of whatever structure you're using for balance, and starting to try to balance on your own. Eventually you want to be able to do this exercise without using anything for balance.
Special/Simple Device to Help Stop/Correct Bunions
One final recommendation for stopping bunions or reversing them is actually a device to wear on your feet. This device is called correct toes. This simple silicone piece can be worn at all times even with socks and helps to maintain the placement of the toes which can help the deformation of the bunion. I recommend this for all bunions! They can be purchased here: https://www.correcttoes.com/shop/correct-toes/correct-toes.html?gclid=CjwKCAjwrqqSBhBbEiwAlQeqGrrmlzau3uTeVCbstoyU37gGT-kNmsutB_DoQC7TX_qjHgJxF1TZVhoCHBgQAvD_BwE
So there you have it. If you have a bunion, or if you're wanting to make sure you don't develop a bunion, this program includes my recommendations to make sure you know what to do to help ensure those results! And if you are looking for more help with your feet, give us a call at Movement Laboratory at 918-300-4084 and schedule an appointment today. We help get people moving better and out of pain fast!
I would like to introduce the world to my new clinic, Movement Laboratory, or MovLab for short. I am very excited to be starting my new business and look forward to helping a lot of people!
The mission of MovLab: “Our mission is to provide the highest quality, comprehensive healthcare in an empowering and educational manner. This allows our team and patients to become responsible stewards of their own health and environment.”
What does that mean? It means we do things differently at MovLab. That all starts with our toolbox. Dr. John Keefe has dedicated his nearly ten years as a chiropractor to seeking out the latest in cutting edge assessment and treatment methods. From traditional chiropractic adjustments, to acupuncture, kinesiotaping, active release technique, to the latest in rehabilitation techniques such as Dynamic Neuromuscular Stabilization and G.R.I.P. Approach, Dr. John has combed the globe to find the most effective techniques to decrease pain and improve performance!
That difference is also evident in our treatment plans! You won’t find long, costly treatment plans that never end at the Movement Laboratory. By combining these cutting-edge treatment techniques with the most advanced in-office and at-home exercises, Dr. John is able to decrease your pain quickly and teach you how to keep it from coming back. There are no cookie-cutter approaches here at MovLab!
We create a team! Health does not come from the outside in, but from the inside out. Here at MovLab, we know that we don’t fix people. We create a road map and help guide our patients to better health and performance. That road map requires our doctors and staff to be at the top of our games in providing the best care we can. The road map also requires our patients to be active participants in their own progress. This method allows us to get results fast and to avoid our patients feeling like their health is out of their control.
We have big plans! We are working on opening a new facility in late 2021 that will be unique in Tulsa. It will be a clinic/gym hybrid. This facility will allow us to create more comprehensive road maps for our patients. Many of our patients want to get out of pain in order to be more active. With the addition of one on one and small group personal training, MovLab will be at the forefront of taking our patients all the way from pain to performance! Stay tuned for more information on this as 2021 progresses!
For now, you can find us at our current location, 4785 E 91st St B, Tulsa, OK 74137. Give us a call at 918-488-8600 and let us show you the MovLab difference!