Hip impingement. What is it and how do you fix it?

Hip impingement

Hip impingement pain is something that has been coming into clinic a lot lately, so we just wanted to break it down a little bit.

Hip impingement is when the ball joint of the femur (leg bone) “pinches” against the socket joint of the acetabulum (pelvis bone).  This can happen for a few reasons.  Anatomically, there are a few variations of shape of the ball or the socket joint that can predispose people to increased pinching in the hips.  We call these abnormalities cam or pincer or mixed impingement types and they can be easily diagnosed on xray or MRI scan.  They can be due to hip issues at birth, previous injuries or altered biomechanics of the hip over time.     

However, if it is not genetic, it is acquired, meaning that the extra bone formation is produced over time as you learnt to walk and loaded that hip joint.  If it is acquired and you believe in epigenetics, then movement patterns and movement quality are of utmost importance to address.

A hip becomes compressed for a number of reasons.  Tightness through the hip flexors or the hip capsule can cause hip compression.  It can also occur due to tightness through the ‘short hip external rotators’ (we usually blame the piriformis but there are actually 6 different muscles here that could all be contributing).  These short hip external rotators run from the pelvis to the thigh bone and cup it like a hammock.  Therefore, when they are tight they wedge the thighbone up into its socket, causing a compressed, impinged hip.  Both of these are tightened up with prolonged sitting, which is why sitting is like smoking for your hip health. 

They may also be overworking if other muscles aren’t doing their job properly.  Very often, we find that either the lower abdominals or the gluteus maximus will be inhibited.  If the lower abdominals are inhibited, then the hip is not able to move freely, as it does not have a stable pelvis to move on, and so the low back becomes unstable whilst the hip tightens up even further.  This is why, in so many patients with low back pain, their hips also need to be addressed.  Clinically, this presents as a lack of core stability of the lower abdominals with extremely tight hip flexors and quads, also known as ‘quad dominance’. 

If the gluteus maximus is underactive, then the short hip external rotators or hamstrings will try and take over to produce hip extension and become extremely tight.  Ever done a glute bridge and cramped in the hamstring? Yeah, your hamstring is doing the work for two people because your gluteus maximus isn’t doing enough!  This is why so many people with hip issues have extremely tight hamstrings and piriformis muscles.  And as said before, tightening through the hip rotators only compounds the issue as it compresses the hip even further into the socket.

There is LOADS we can do to decompress that hip without needing surgery. Even big scary labral tears and bony impingements do NOT always need to be treated surgically.  There’s a reason why hip replacements and knee replacements STILL need to be replaced after a few years: they rarely fix the underlying issue.  They are a band-aid solution to give some relief for a few years.  Even if the joint is never completely repaired on imaging, that doesn’t mean that it has to be painful.  Studies have shown that nearly ¾ of the population will have hip conditions on imaging and yet have ZERO pain. 

We believe function is MUCH more important than structure.  The ability to differentiate hip movement from pelvis and low back movement is extremely difficult but crucial to rehabilitating anyone with hip impingement. 

At Kinetic Healthcare, our Chiropractors from our CBD and Narellan practice may also look at how your shoulders are functioning.  This is because the opposite shoulder may also be driving your hip issue.  A tight pec on the left will mess up your hips on the right, as the oblique sling (the muscle chain connecting one hip to the opposite shoulder) loses its ability to lengthen through the abdominals, and the shoulder and hip are pulled towards one another.  This is why so often patients will have a sore right hip and left shoulder or vice versa AT THE SAME TIME.  Fixing your shoulder first may be crucial to fixing your hip. 

You do NOT have to live with hip pain.  Don’t wait.  Come get assessed.  Fix it before it leads to a low back issue, a knee issue, a foot issue or a shoulder issue.  Figure out what needs to be done and then stick to the plan.  Our team of Chiropractors from our CBD and Narellan office are only too happy to help

Feel better. Move better. Perform.

Mike

Do you have Tech neck?

I've got a really important question for you - how much time do you spend texting, emailing from your phone or smart device, flicking through social media, or just generally looking down at your smart devices?

If your answer was a lot, or more than you should and you are suffering from acute neck pain you may be experiencing Tech Neck. Tech Neck is a repetitive strain injury and one that is seen in a growing number of patients.

An increasing number of teens and adolescents are experiencing aggravating muscle pain in their necks, shoulders and occasionally their lower backs. This causes them to be in a lot of pain and they often experience headaches as a result of hunching over their smart devices.

Keep reading…

I'm going to tell you how to reduce the risk of Tech Neck so you can be pain free, whilst enjoying your smart devices and correcting your posture – all at the same time!

So why does it happen?
 

Looking down and dropping your head forward changes the natural curve of your spine and neck. Repetitive misalignment causes muscles to strain and cause wear and tear on the structures of your neck.
 

What can you do if you are already showing the signs and symptoms of Tech Neck?
 

The first and best thing you can do is improve your posture. What we recommend is using these two simple prevention rules:

1. Look forward! Don't tilt your chin down to look at your smart devices, try moving the device up towards eye level, just like your desktop screen should be.
2. Straighten on up! If your posture isn't perfect, try doing shoulder extensions. Arch your neck and upper back backward, pulling your shoulders into alignment under your ears. This simple stretch can alleviate stress and muscle pain

If you are experiencing any symptoms of Tech Neck, the next step is to book in for an assessment to really get to the root of the problem.  We can recommend a series of exercises to help strengthen both your neck and back muscles and devise a treatment plan if needed.

If Tech Neck is preventing you from performing the activities you enjoy or if you believe the way you are using your phone places you at risk of developing neck pain in the future, please call Kinetic Healthcare on (02) 9262 6473 for an appointment.
 

Speak Soon

The team at Kinetic Healthcare

Debunking the top 5 Chiropractic myths

The most common statement I hear from patients is “I never knew that chiropractors do this”. Unfortunately, for the most part, the perception of Chiropractic is not well understood and because of this it causes many misconceptions, fears and ill-informed advice. As a proud sports chiropractor I believe the best way to dispel these fears is via education.

1.  Chiropractors only treat the spine – While we specialize in treating back and neck pain, we have a thorough understanding of the whole mechanics of how the human bodies works. Treating injuries involving the upper body, lower body and even jaw is one of the many things we do.

2.  Chiropractic is unsafe – Like any medical intervention has its own risks, adjustments/manipulations/western acupuncture also have their risks albeit small. The key is in making sure your chiropractor takes a thorough history to fully appreciate what is going on with you. Then they can make a sound decision which technique (soft tissue, manipulation, acupuncture) will be the most safe and effective or if you need to be referred to another practitioner.

3.  Once you see a chiropractor you have to see them forever – Absolutely not. Our primary objective is to get you back doing what you love to do – fast. If people wish to continue treatment to allow their bodies perform at their best that is totally up to them.

4.  I have been told by previous chiropractors, physiotherapists and osteopaths to stop my training or exercise - The question I always ask these people is why? Squats, deadlifts or running did not cause your pain although it may hurt when doing it. More so, it is your body telling you something, somewhere is not working correctly and it is your practitioner’s job to fix it. The only way to do that is to test the waters.

5.  Chiropractors only use ‘adjustments/manipulations’ as treatment’- Traditionally this is how Chiropractic was first founded, nowadays many Chiropractors utilize many varied treatment approaches. At Kinetic Healthcare we utilize Active release technique A.R.T (soft tissue technique), dry needling/western acupuncture, exercise rehabilitation, and many others to deal with your bodily complaints.

If you would like to finally resolve your body pain we would love to help you.

We at Kinetic Healthcare are offering all Alternative foot solution clients a free movement assessment for the next month. Bookings are strictly limited to the first 10 people (Please mention at the time of booking).

To make an appointment contact the clinic on (02)9262-6473 or www.kinetichealthcare.com.au 

Diagnosed with a slipped disc?

Most people have had or know someone that has been told that they have a ‘Slipped Disc’. 

Lots of  health and medical professionals explain to patients that this has happened but actually don’t explain that its just old terminology. That is,  you physically CANNOT slip the disc in your back. The main two reasons for this are:

1. There is a ligament in the front of your spine (anterior longitudinal ligament) that helps to maintain the structural integrity of your spine. 

2. Another ligament is positioned at the back of your spine (posterior longitudinal ligament) that also maintains the structural integrity of your spin, therefor you disc will never actually slip. 

These two ligaments work with each other to support the spine in forward and backward movements, they prevent the disc slipping out of their positions and popping out. 

What actually can happen is that your disc can get inflamed and in more severe cases get a bulge or even rupture. This  can affect the nerve associated with the disc and cause pain - but remember your disc isn’t slipped!

The key is to work out if it is a disc issue and what caused the the disc issue in the first place. 

It could be because some part of your body is trying to do the job that your unstable back is not doing,  creating an imbalance and compensation. 

Treating the site of pain will work initially however having someone take a 'whole body approach’ will in work out your underlying problem. 

Have been told you have a ‘Slipped Disc'? Book online below and we would be more than happy in checking it out.

Is Your Big Toe Getting Too Big For It's Boots?

How the Big Toe May Contribute To YOUR Back Pain

If you have been following our blogs, you know that is not all about treating the site of pain – it is always about look for the underlying cause.

The Role Of Our Toes 

Our foot and toes plays a major part in getting us walking correctly. Your heel hits the ground and transfers your body weight to your pinky toe, your midfoot unlocks and your foot goes flat, extending your big toe to make contact with the ground – and off you go taking you taking a big steps into the world!

Sometimes your big toe doesn’t have a good extension and your body uses the incorrect parts of your body to help get you walking. For example instead of using your big toe extension it uses your knee, pushing it inwards to help your foot make contact with the ground. Your hip then turns inwards – making your back favour one side of your hip, causing muscle shortening, joint restrictions, wear and tear etc.

After months and years of walking like this the end result, you guessed it, is back pain!

Why Your Big Toe Can Get Too Big For It’s Boots?

Lot of things can cause poor extension in your big toe - old injuries, poor footwear, those expensive high heels. Majority of the time its two particular foot muscles that have become weakened and limit big toe extension - The Flexor Digitorum longus (FHL). if the FHL is tight say goodbye to your big toe able to lift off. The other is the Peroneus Longus (your outer calf muscle), this guy is super important in transferring weight from your pinky toe to your big toe when walking. If it is weak, it will have trouble pushing off your big toe causing changes upstream.

If you are having back pain that is not resolving with conservative treatment, stretching, releasing, activating your glutes it might be a good idea to see what your big toe is doing.

Still not sure if this is the problem or how to check? Ask us. We would love to help any way we can. Send us an email on the link below and we will get back to you pronto.

Should I crack my own back?

The reasons for cracking one’s own back are many. Some do it for pain relief, others cause they simply like it. However the question we really must answer is should you really be doing it yourself?

Mobility or an increase in ones movement is an essential aspect in maintaining a healthy functioning body. However, what if the joint that you are moving is already too mobile otherwise known as ‘unstable’? Well, continually ‘cracking that segment will make it more loose.

Imagine a hinge on a door that is a bit wobbly, you go tighten the screws that are already tight but ignore the loose ones. Over time that hinge, like your back will become unstable and come of from the frame. Our bodies on the other hand, will develop wear and tear such joint arthritis, disc degeneration or look for stability further up or down the chain in our bodies.

While it is important to get the ‘right’ joint moving by a qualified health profession, it is also important to work out why the joint was tightening up or compensating in the first place.

Getting a thorugh history and finding a health professional with an appreciation of how the body functions is always crucial.

Take home message.

Stop cracking your back. Find out the real reason why it got stiff in the first place. 

Click the below link to book and online appointment today to get your body sorted. 

3 reasons why you need to stop clenching your jaw

I’m sure you are guilty of this.

You have deadlines to meet, busy work/life schedules and feel like that you have no time on your hands. Your stress levels start to creep up and you begin to clench your jaw. I mean really clench your jaw. Soon enough you may begin to develop headaches, neck pain and that annoying click in your jaw. On the other side of the coin, you notice that you are favouring one side of your body more than the other and 6 months down the track you develop low back pain that has been diagnosed as a disc issue.  

What’s the go? Your jaw (temporamandibular joint TMJ) is one of the most sensory innervated structures in your body. In plain English, it tells your body where it is in space. ‘Where the head goes the body will follow’. With his in mind, if your jaw dysfunction due to over clenching/grinding causes you to stick out your jaw more, it will shift your body forward switching off the chain of muscles in your back. Conversely if you jaw deviates to one side it will make you favour more that side you are deviating to, switching off the other side of your body.

It is not your jaws fault, it just think it is giving you the best chance in stabilising your body. Doing endless amount of  activation for your glutes or ‘core’ will be an absolute waste of time if your jaw is trying to do all the work.

Know where your jaw is positioned.

Think your jaw is the culprit to your body woes?

Book Online below and finally get your body issues sorted. 

3 reasons why Carpal Tunnel Syndrome is not due to your wrist

Do symptoms like pins and needles in your index, middle and part of your ring finger bother you, more so at night? Do you find them coming on whilst sitting at work typing or riding your road bike with your wrists resting on the handlebars?

You may have what is commonly referred to as ‘Carpal tunnel syndrome’ (CTS). Typically the diagnosis is based on the premise that the median nerve that causes the pins and needles gets trapped/restricted in the carpal tunnel. Traditional treatment typically involves splinting/wrist bracing, corticosteroid injections and extreme cases surgery.

However the question begs to be asked, is the problem actually in the wrist? There are three reasons why CTS may not be due to your wrist. If we look at where the median nerves runs through, one can appreciate that it actually can get entrapped in the following areas other than your wrist.

1.     Neck

2.     Armpit

3.     Forearm muscles

 If whatever reason the muscles in that region gets restricted, it can effect how well that nerve can slide causing it to get irritated and inflamed. The end result is your pins and needles.

While it is beneficial to work out the areas that have tightened up, just as importantly you need to know why it happened in the first place. The big players are things like poor posture, dysfunctional breathing patterns and old injuries that were treated correctly.

Active Release Technique (ART) is one of the techniques used at Kinetic Healthcare to effectively treat the soft tissue injuries that lead to carpal tunnel syndrome. Neurokineteic Therapy (NKT) is an alternative technique that is utilised to address where the compensations in the body lie.  Stop wasting doing the same things over and over and expecting different results. Book online below to finally sort your  carpal tunnel syndrome.

Poor Breathing Patterns And Your Pain: The Missing Link

Lets start with a little test. Standing upright and take a big breath in, as much as possible, do it with a group of people to see what everyone else is doing. Did you notice peoples shoulders elevating to the ceiling, there neck muscles straining and not much movement in their stomachs?

Dysfunctional breathing patterns are unfortunately more common due to our sedentary sitting lifestyle and other factors as well. Introducing to you the diaphragm.

This dome shaped muscles sits just above your liver and is responsible for breathing. However due to our poor postures, time poor lifestyle and less than optimum stress control mechanisms, our breathing patterns have taken a hit. It is no wonder then why people now-days are suffering from chronic neck, low back and even jaw pain. No amount of stretching, releasing, prodding or poking your painful areas will fix it. 

Diaphragmatic breathing is advantageous as it is more energy efficient, which means that you will feel less tired and more energized. It will also help regulate your nervous system from a sympathetic state (think of fighting off a saber toothed tiger) to a parasympathetic state (laying on a beach getting your tan on). If you have pain this will also help reduce your pain and control it more effectively.  For the athletes reading this, utilising diaphragmatic breathing will improve your performance by up to 30%.

So now you know the importance of diaphragm breathing, the key is implanting it. A simple and effective way is to lay on your back and place a kettlebell(12 – 16 kg) on your belly. Whilst breathing in through your nose, try to lift the kettle with your belly. The weight will act as a cue to your brain to help use your diaphragm more effectively.

If you have had previous long standing injuries that have not resolved with traditional treatments, diaphragmatic retraining and other rehab-focused exercises used at Kinetic Healthcare may be a solution.

Book online below to get your issues sorted. 

Why Sitting isn't the new Smoking!

Great we got your attention.

There is so much discussion around sitting, in particular relating it to being the ‘new smoking’ issue. More to the point, with the implementation of standing work stations it has been made out that sitting is like the anti-Christ.

We wanted to set the record straight via this blog. Now lets look at cyclists, particularly road cylists (race bikes). We can all agree that there posture are thatsimilar to sitting posture. We can also agree that they are some of the fittest and healthiest people on the planet. What is the difference? There body is in constant movement. There legs are constantly in motion to propel the bike forward, there upper body position constantly changes with change of the slope of the road.

The point is this, there bodies are being challenged to meet the demands given to it. Now lets compare that to sitting posture someone would use at work. It is static. There is no movement what so ever. It is the static postures with no change in movement that are the primary causes in many chronic health conditions, low back and neck disorders and even breathing disorders.

I am not telling you to convert your workstation into a human hamster wheel.  However implementing movement whilst sitting would be a good start. Move your legs whilst sitting, change your posture, get up every twenty minutes and walk around, do some squats.

Whatever it may give your body a stimulus to respond to. Remember every action has a reaction so make sure you give your body the best it deserves.

Concerned that something is not right with your movement or are you suffering from  chronic pain. We may be able to help. Click below to book an online appointment to get yourself sorted.