To Foam Roll or Not to Foam Roll

Foam rolling: is it hype, a fad, beneficial or just plain painful? Let’s explore what foam rolling is first, then we will discuss the when and why.

Foam rolling is a myofascial release technique that uses pressure to reduce and release scar-tissue build up and adhesions in your fascia. This frees up your muscles to move and essentially work better during exercise or any other activity for that matter.

But what is this fascia you always hear about? And why is it so important to movement? Fascia is the web-like fibrous connective tissue that surrounds our muscles, organs, bones and every other internal structure in our bodies. It is a very densely woven matrix that is actually one uninterrupted system that connects every single internal structure. So when fascia develops scar-tissue or adhesions for any reason, it will create restrictions in movement of the attached structures and can also lead to pain in that area.

Now back to the when and why we should all be foam rolling. If you are wanting to quickly decrease your stiffness and aid in your warm-up, you should foam roll before your workout. Foam rolling after your workout is great for decreasing muscle soreness and aiding in muscle recovery from strenuous exercise. If you are wanting to increase your overall mobility and flexibility, foam rolling any time of day regardless of relationship to your workout would be beneficial.

If you have any questions on specific techniques or how to foam roll certain muscles, please contact our office and we would be happy to guide you through the process.

How do you know if you have a whiplash injury?

 

The term whiplash is actually a generic term that we use for injuries to the neck caused when the neck is suddenly and/or violently jolted in one direction and then another, creating a whip-like movement.

Most commonly, after well over a 11 years in practice and diagnosing hundreds (if not thousands) of whiplash cases, I can tell you whiplash is most commonly seen in people involved in motor vehicle accidents, but that’s not all.  It can also occur from falls, sports injuries, work injuries, and other incidents.

I remember seeing an 8 year old little girl who was pushed from behind by her older brother and gave her whiplash – not exactly the “gift” you’d like to receive! By the way, he felt horrible and learned an early lesson about being more responsible during play.

What’s actually injured in a whiplash?

Whiplash injuries mostly result in sprain-strain of the neck. The ligaments that help support, protect, and restrict excessive movement of the vertebrae (your spinal bones) are torn, which is called a sprain. The joints in the back of the spine, called the facet joints, are covered by ligaments called facet capsules, which seem to be particularly susceptible to whiplash injury.

Additionally, the muscles and tendons are strained or more easily understood as stretched beyond their normal limits. The discs between the vertebrae (which are essentially ligaments) can be torn, potentially causing a disc herniation. The nerve roots between the vertebrae may also be stretched and become inflamed. Even though it is very rare, vertebrae can be fractured and/or dislocated in a whiplash injury.  I’ve unfortunately seen a patient this happened to twice!

What are the common signs and symptoms of a whiplash injury?

Typically, the most common symptoms of whiplash injuries are pain and stiffness in the neck. These symptoms are generally found in the areas that are “whiplashed.” During a whiplash, first the head is lifted up from the upper-cervical spine. This creates a sprain/strain in the region just below the skull, where symptoms usually occur. Symptoms may also commonly be seen in the front and back of the neck. It’s not uncommon to experience pain in the front sides of your neck and perhaps even feel a “knot in your throat.”  Swallowing can even be painful.  Turning the head often makes the pain and discomfort worse.

Headaches, usually at the base of the skull, is also a common symptom, seen in more than two thirds of patients. These headaches may be one-sided or experienced on both.  Oh and as if that’s not bad enough, the pain and stiffness may extend down into the shoulders and arms, upper back, and even the upper chest.

In addition to the musculoskeletal symptoms, some patients also experience dizziness, difficulty swallowing, nausea, and even blurred vision after a whiplash injury. While these symptoms are disconcerting, in most cases, they disappear within a relatively short time. If they persist, it is very important to inform your chiropractor that they are not resolving – that’s definitely something I’d want to know. Vertigo (the sensation of the room spinning) and ringing in the ears is also a possible symptom.  What about pain in the jaw?  Yup!  That’s another possible symptom I’ve seen. Additionally, patients will even complain of irritability, fatigue, and difficulty concentrating. These symptoms also resolve quickly in most cases. In rare cases, symptoms can persist for weeks, months, or even years.

Another important and interesting aspect of whiplash is that the signs and symptoms often do not develop until 2 to 48 hours after the injury!  I should also mention that it’s not uncommon to feel OK after your accident only to discover 3-months later that you now get regular (or periodic) headaches, that you’ve never had before.

How do you recover from a whiplash injury?

One of the most important aspects of whiplash management is for the patient to stay active, unless there is some serious injury that requires immobilization. Patients should not be afraid to move and be active, within reason. In addition, I will often prescribe an exercise or stretching program. It’s in your best interest to follow your exercise/stretching program that I may give you, to ensure the best outcomes long-term.  Trust me, you don’t want to deal with lingering symptoms for years – although, I probably don’t have to remind you!
Ice and/or heat are often used to help control pain and reduce the muscle spasm that results from whiplash injuries.

Chiropractic adjustments are absolutely essential in order to reorganize your lost structural integrity and ideal spinal motion.

Without this, your spine will likely “settle” into a less-than-ideal alignment that can be permanent, so don’t delay!

Can whiplash be prevented?

Generally speaking, whiplash cannot be “prevented,” but there are some things that you can do while in a motor vehicle that may reduce the chances of a more severe injury.

• Always wear your shoulder and lap seat-belt
• Sit far enough but not too far from your steering wheel so the airbag works properly
• Ensure that the headrest in your vehicle is adjusted to the appropriate height – a common overlooked easy prevention measure!
• You could drive with a neck brace on all the time, that would help, but you’d look a little silly
• Be aware and avoid accidents – that’s still your best defense.

If you believe you may have suffered a whiplash injury, give the office a call and schedule a consultation with Dr. Cooper.  360-693-3030

Oh, and here’s a couple additional resources for more information, for your convenience:

http://www.spineuniverse.com/conditions/whiplash/chiropractic-care-symptoms-whiplash

http://www.acatoday.org/content_css.cfm?CID=3131

http://www.treatmentforwhiplash.com/

Race more, recover quicker with Kinesio Taping

Race season is rapidly approaching.  Whether it’s your first 5K or 5th marathon, right now is the time to think about what races to register for this year.  How far apart will you space those races?  How quickly will it take for you to recover from one race to the next? A lot of factors play in to the recovery process, with Kinesio Tape (also known as K-Tape) being one of them. This is not your traditional athletic tape that restricts movement and blood flow. Kinesio Tape is very pliable and allows much more range of motion.

You may see athletes wearing this highly visible, colored tape during races for specific musculoskeletal support and for post race recovery. This tape facilitates lymphatic drainage by microscopically lifting the skin, increasing interstitial space allowing better blood flow, a reduction of inflammation and better muscle mobility.  Kinesio Taping can also aide in reducing muscle tightness. It helps relax soft tissues while stimulating nerve fibers to control pain.

K-tape is most commonly used during the acute stage of injury and can be used along with other modes of therapy. To bring about change in affected tissues and facilitate the body’s natural healing process, k-tape is used in different ways to achieve desired results. Applied in a partially stretched state, the direction of pull acts as a communication system on muscle receptors. The tape is applied from the muscle origin towards its insertion point to work in the direction of the muscle fibers. Contact with the skin provides stimulus for neuromuscular re-education by creating awareness of the muscle group. The athlete feels the tape on his/her skin during activity, causing the underlying muscles to respond and reminding the body what it’s supposed to do. If the muscle begins to overstretch, the tape provides a cue for the muscle to back off and avoid further injury.  Most of my patients notice relief almost immediately!

Kinesio Tape is designed to stay on for approximately 3-4 days. The adhesive is heat- sensitive, so the tape is rubbed to make sure it is properly adhered to your skin. After a couple hours of normal activity, the Kinesio Tape should be properly bonded to the treated area. As a result of this strong bond, you can exercise and shower with the tape on without any issues. However, it is not recommended to swim with the Kinesio Tape on due to the chemicals in pool water that can potentially deteriorate the adhesive and loosen the tape.

Patellar tracking problems? Iliotibial band syndrome? These are just a few of the common issues I see in runners.  While Kinesio Tape is not a quick fix, it can certainly help support and rehabilitate the area.  Other common conditions that Kinesio-Tape can help include: carpal tunnel syndrome, neck and back pain, achilles tendonitis, strain/sprains, whiplash, lymphedema, plantar fasciitis, rotator cuff injuries, tennis elbow, golfer’s elbow, and postural abnormalities.

Again, this is just one component of accelerating recovery. Having raced 5Ks up to 50ks, I’ve had my fair share of nagging injuries. Using a variety of different therapies, including Kinesio Taping, has allowed me to recover from my injuries faster and helped me get back on the trails more quickly.

Get on my schedule at Cooper Chiropractic for an assessment to see if Kinesio Taping can help you reach your race goals this year.

I look forward to meeting you!

-Dr. Kremer

Vancouver WA Car Accident – Help and Answers!

Nobody wants to be involved in a car accident, but, if you do, there’s some really important things you must know.

“I have many years under my belt of helping thousands of people that have had this unfortunate experience get their health and lives back on track and if you’re reading this, you’ll be ready if it happens to you.  (I hope not!)“ – Dr. Cooper

So, let’s begin!

Don’t be misled by the minimal damage to your car. People react much differently than glass, plastic and metal!

There are some important things you should know if you have been in a Vancouver WA car accident or anywhere, for that matter…

50% of automobile accident victims sustain injuries to the low back, and of these, 15% develop serious nerve damage.
~Hirsch, M.D., Professor of Orthopedic Surgery, UMDNJ in Orthopedic Clinic of NA Oct. 1998.
Additional symptoms may include: Stiff or painful Neck, Loss of Neck Motion, Back Pain, Numbness/Tingling in Limbs, Dizziness/Loss of Balance, Muscle Spasm/Swelling, Ringing in Ears, Early Arthritis, Bursitis, Neuritis, Tendonitis, Nervous Anxiety, Double Vision, Night Blindness, Painful Joints, Nausea, Irritability and Headaches, just to name a few!

What Causes Whiplash Injuries?

Whiplash injury occurs when the head and neck are thrown quickly in one direction and rebound in the opposite direction. Because the second snapping motion happens faster than the spinal structures can recover, muscles, ligaments and bones in the neck are damaged. This injury can also occur in hard slips/falls and diving accidents. (Scientific Monograph of the Quebec Task Force on Whiplash Acceleration-Deceleration Disorders: Redefining Whiplash and its Management. Spitzer, WO, Skovron, MI et al (1995). Spine 20:85.)

WOW!

Studies also indicate that injury can occur at impact speeds of only 3 mph, where there is little to no visible damage to the car. In these accidents, up to 2.5 times more force than the car itself is received. State of the Art Reviews: Cervical Flexion-Extension Whiplash Injuries, Hanley and Belfus, Barnsley, Spine. Sept. 1993, p. 329.

Tell Tale Signs of Injury…

Often severe whiplash can be detected immediately. However, it may take hours, weeks, or even years before symptoms are noticed. This is due in part to the bleeding and formation of scar tissue that occurs in the deep soft tissue surrounding the injured area.

In some cases, whiplash pain appears at the time of injury and decreases over time. Later, severe symptoms can occur when excessive stress is placed on the spine, signaling an untreated whiplash injury.

Why choosing Dr. Cooper in Vacouver WA to be your car accident chiropractor is the right choice. . .

Dr. Cooper has extensive experience in automobile accident soft tissue injuries and all the paper work associated with your case.

He knows and works with the very best attorneys in Vancouver WA to help ensure your rights are protected.

He uses the latest research proven techniques to correct the spinal structures, remove stress on muscles and increase range of motion.
Our office has everything you need IN HOUSE, including: Chiropractic, Therapies, Rehab and Massage Therapy.
In addition to caring for your injuries, we can provide a comprehensive evaluation of your injuries sustained as a result of an automobile accident in Vancouver WA and surrounding areas and will provide your insurance company and/or attorney with full documentation of our findings.
Our goal is to relieve and restore as much function as possible so that you can enjoy life again!

Have you already been injured in a car accident?

Don’t wait! Call our office right away so Dr. Cooper can begin helping you and take the stress of being in an car accident away!

How to Minimize Injuries Before a Car Accident Happens

Most of us know the steps to take after getting into an accident like exchanging insurance information, taking photos of the scene and calling for help, if necessary. But what are we supposed to do in the seconds leading up to and during the accident? Here are some very important steps to take to minimize injuries to ourselves and our passengers.

First off, we need to de-clutter our car. Anything left sitting in the passenger compartment of our car can become a projectile object during an accident that increases the likelihood of injury. So anything that isn’t necessary to our commute should be stored safely in the trunk or secured away from the passenger compartment. This will also help reduce distractions while driving.

Now we need to properly adjust our headrests, seat backs and mirrors. The top of the headrest should be at the same height as the top of our heads and positioned close to the back of our heads to minimize whiplash. Our seat position should allow for 10 inches between the center of the steering wheel and our chest to prevent injury from the airbag. Both side mirrors and rear view mirror should be positioned to show our surroundings without having to move our head and body around to see them. 

Wear a seatbelt! Research shows that wearing a seatbelt reduces the risk of fatal injury by up to 50% for the driver and front passenger and 75% for the rear passengers.

So now that we have taken all of the preliminary steps to reduce our risk of injury during an accident, what do we do when we look into our rear view mirror and see the car behind us not slowing down and nearing our car? If there is no way to safely get out of the way and impact is imminent, make sure to look straight forward with your back square against the seat. We want the force of the impact evenly distributed over the largest area possible.

Brace yourself. While keeping our wrists straight with a firm hold on the steering wheel, push hard against the seat back and headrest. We want as many muscles tense as possible to reduce muscle and ligament injury.

Brake. Push as hard as you can into the brake. This not only helps brace our body for impact but will stop our car from rolling forward into the car in front of us or into an intersection and causing a second collision.

In the unfortunate event that an accident does actually occur, take a deep breath and try to stay calm. Assess the situation, check for injuries and call for an ambulance when in doubt. If the accident is minor, try to move the cars to a safe place out of traffic. If the cars aren’t drivable, stay in the car and wait for help to arrive. Turn on the hazard lights or set out cones, if you have any, to warn other drivers to stay clear.

We should all visit our chiropractor as soon as we possibly can following any car accident, even one that we may think is minor. It can take days to weeks for symptoms to show up. Allowing the effects of whiplash to go untreated can induce long-term pain and dysfunction in our bodies. Getting regular treatment while recovering from any injury, especially whiplash, will not only help alleviate pain but make sure that the injured tissues are healing properly and restoring function to your body.

For any questions or concerns, please contact Cooper Chiropractic at 360-693-3030.  We are conveniently located in north downtown Vancouver, WA.

Concussions: Don’t Walk It Off!

Concussions have become a hot topic lately with the increased number of NFL players suing the NFL for not taking proper precautions when symptoms were present. That, combined with the increasing number of former NFL players and other high impact athletes developing a progressive degenerative brain condition called chronic traumatic encephalopathy, has really changed the way concussions are being managed. This increased awareness is great for professional athletes, but what about school, community, youth, and city league programs? These programs simply do not have the funds to hire a qualified physician to rule out concussions. However, that does not mean that concussions are not occurring at these levels, they’re just not getting diagnosed. I can’t tell you the number of patients that I have had from sports injuries and auto accidents that have had concussions and been unaware even after seeing a doctor before seeing me. That’s why it is imperative that we are able to recognize the symptoms of concussions, not only in ourselves, but also in our loved ones. This will ensure that the proper precautions be taken and potentially fatal consequences can be avoided.

“More than 62,000 concussions are sustained each year in high school contact sports. – University of Pittsburgh’s Brain Trauma Research Center”

Concussions are common in high impact sports including soccer, football, basketball, and hockey, just to name a few. They also occur frequently in motor vehicle collisions. Many concussions go undiagnosed because the assumption is that there has to be loss of consciousness, this is not true. In fact, concussions can be caused from whiplash injuries in the absence of direct impact to the head. When head trauma occurs but loss of consciousness does not there are several other signs and symptoms that can indicate the presence of a concussion:

• headache
• nausea
• vomiting
• blurry or double vision
• ringing in the ears
• fatigue
• loss of coordination
• memory loss
• slow or slurred speech
• concentration loss
• personality changes
• irritability
• confusion
• unable to orient to person, place, and time
• loss of conscoiusness

The real danger associated with concussions is the double impact syndrome. This happens when a second concussion occurs while there are still signs or symptoms of the first present and can be fatal. That is why anybody exhibiting the symptoms listed above should be immediately evaluated by a qualified physician.

“If the concussion occurs during sports the athlete should immediately be held out of play. This is not an injury that should be “walked off” on the field of play or the sideline.”

Athletes should not return to play until all signs and symptoms are gone and they have been cleared by a qualified physician. Even if symptoms resolve the same day the athlete should not return to play that day. In addition to the information above, the American Academy of Neurologists have developed a smart phone app called Concussion Quick Check, highlighted by Medical News Today. This app was designed for coaches and athletic trainers to make it easier for concussions to be identified in the absence of a physician.

Hopefully, this information will help increase the awareness and recognition of concussions. Therefore, the proper precautions can be taken to prevent permanent neurologic deficits or even fatality. If you have any questions or concerns about concussions please give me a call.

 

References:

1. American Association of Neurological Surgeons. “Concussion.” AANS. December 2011. Web. April 24, 2013. http://www.aans.org/Patient%20Information/Conditions%20and%20Treatments/Concussion.aspx
2. University of Pittsburgh Neurological Surgery. “Concussions.” University of Pittsburgh Neurological Surgery. UMC Web Team. 2013. Web. April 24, 2013. http://www.neurosurgery.pitt.edu/centers-excellence/brain-and-spine-injury/concussions
3. Nordqvist, Christian. “Concussion Quick Check – New App To Evaluate Sports Concussions At Games.” Medical News Today. March 19, 2013. Web. April 24, 2013. http://www.medicalnewstoday.com/articles/257810.php#.UXgTOtUbaG0.facebook