As a sufferer of low back or hip pain it can be sometimes difficult to pinpoint what structure is responsible for the pain you experience. Back problems can masquerade as hip problems with a lot of overlap noticeable. Most pain from hip and back problems has occurred as a result of ordinary strain and wear and tear on the body. Sometimes accidents such as falls have potential to contribute to the development of injury and pain.

When the Hip is the Usual Suspect

Surprisingly to patients, hip problems usually produce groin pain on the painful side. That’s because the actual joint of the hip is close to the groin rather than where most people think.

Groin pain is usually treated as a hip issue until proven otherwise through a full orthopaedic and neurological evaluation as well as X rays if deemed necessary. This type of evaluation process can conclusively determine the cause of the pain. Pain above the belt line is not deemed a hip issue but is typically related to the spine and pelvic joints instead.

One common cause of hip pain is osteoarthritis of the hip joint. You may have hip arthritis if:

• Pain is in your groin
• Discomfort comes and goes, becoming more frequent over time
• Pain worsens with standing, walking and activity, and is relieved by rest
• You feel stiff
• You walk with a limp

Other common causes of hip pain include Trochanteric Bursitis and Adductor Muscle (groin) strain.

When the Spine is the Likely Culprit

Many lower spine problems are caused by a herniated/ prolapsed disc that presses on delicate nerves in the lower back. This can produce a pain known as sciatica, which can be felt in the hip. You may have a herniated disc if your pain:

• Is limited to your back, buttocks or hip
• Shoots down your leg
• Worsens with sitting or bending
• Improves when standing or walking

Unfortunately some people develop problems in both the hip and lower back. It’s not surprising, since malfunction of one area has a knock on negative compensatory affect on others. A diagnosis process will identify the main sources of pain and restriction and will ascertain how that disorder has the potential to cause aggravation to structures elsewhere.

FIRST STEPS FOR RELIEVING HIP PAIN

1. If your Hip Pain is Failing to Improve; it is likely you will need to seek help from a specialist. At Gorey Family Chiropractic our clinical team has extensive experience in the diagnosis, treatment and management of hip pain and our team can recommend the most appropriate plan of management whether that involves treatment, exercises or a combination of both for your disorder. Referral to can be arranged should your condition not be suitable for treatment.

2. Lose Weight. Shedding extra pounds is critical in relieving certain types of hip pain. Losing weight often helps reduces symptoms of osteoarthritis and can delay further deterioration. It also increases your chances of a successful outcome if replacement surgery is one day warranted.

FIRST STEPS FOR RELIEVING BACK PAIN

1. For Acute Back Pain: Initially rest is appropriate but research advocates avoiding prolonged bed rest of more than 24 to 48 hours. Instead try to remain mobile.

Ice applied to the injured area through a tea towel for 15-20 mins 3-4 times daily can assist with reducing inflammation. Meanwhile, try to stay active. Activity can and should be continued to avoid a loss of muscle tone essential for good spinal stability. Anti inflammatory medication can be used to help reduce inflammation and discomfort in the short term, but National Institute of Clinical Excellence in the U.K clinical guidelines recommend consultation with a practitioner such as chiropractor with trained expertise in the treatment of these disorders if the problem is persistent see below..

2. Schedule Chiropractic if needed after two weeks. If you’re still in pain after two weeks, a chiropractor can diagnose the underlying cause of the pain and recommend and administer appropriate treatment to relieve pain and improve mobility as well as showing you exercises that can help strengthen the muscles supporting your spine. Consideration and advice is given to patients concerning causation factors as well as prevention of recurrence.
3. Lose Weight, take Exercise and quit Tobacco. Maintaining your ideal weight will take the pressure off your spine. Exercises have been shown to be an excellent way of maintaining spinal mobility as well as strengthening your spine which guards against injury. It’s important to avoid tobacco products too. Nicotine impedes microcirculation, so your spine will degenerate at a faster rate.

Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of hip and back pain.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

by Olivia O’ Leary D.C BSc Hons Chiropractic

Even though it’s only early March already the hamstring, achilles tendon & calf strains/ tears associated with sport have been coming into the Clinic for assessment and treatment. Some of these injuries can be prevented and certainly they can be treated but valuable training time is lost particularly with the GAA and running seasons in full swing, so it makes sense to try to prevent injury and ensure we are preparing the body correctly for the participation in our chosen sports to prevent this in the first place.

Warming up your body with a dynamic routine prepares your body mentally and physically. A warm-up will improve the effectiveness of your training, improve athletic performance, reduce the likelihood of injury and promote a faster recovery from the event.

Why warm-up?

The two key warm-up goals are to:
1.    Prepare athletes specifically for the training or competition both mentally and physically.
2.    Minimise the risk of injury.

 
Preparing the body for exercise with a warm-up has several benefits including:

 
•  Increased blood flow to muscles

•  Faster delivery of oxygen and other nutrients to muscles

•  Greater extensibility and elasticity of body tissues

•  Allows joints to move more freely

•  Psychological preparation for play

What is the ideal warm-up?

At Premiership teams like Man United the warm up is a vital part of an overall injury control strategy

A good warm-up should incorporate the muscle groups and activities that are required during training or competition. The intensity of a warm-up should begin at a low level gradually building to the level of intensity required during training or competition and should be performed prior to the activity.
For most athletes, 15 to 20 minutes is enough. However in cold weather or at higher levels of competition the duration of your warm-up should be increased.

What should a warm-up include?

The clinical team at Gorey Family Chiropractic commented that there is often noticeable confusion between the difference between stretching and warm-up among clients. Stretching alone is not a warm-up; the warm-up must be active and dynamic to prepare the muscles for the forces involved in the particular sporting activity. Stretching is only one component of the warm-up.

Warm-ups should include:

•  General aerobic exercise like jogging.
•  Sport-specific exercise and drills that are likely to be performed during the training session or game e.g. a footballer can perform passing drills.
•  Flexibility exercises or stretching. There is now less emphasis on static stretching during a warm-up. Instead, dynamic stretches should be performed to move the muscle groups through the full range of movement required in the activity being performed.

Lets look at two common pre sport warm up that are very common in Ireland one for football and one for running (any client’s taking part in the Beach Bog Run or the Hope and Dream 10, this is for you!)

An example of a football specific pre-match warm up:

1.    Light running (2 min)
2.    Run throughs: forwards, backwards and sideways gradually increasing speed (2 min)
3.    Dribbling and passing drills (2-3 min)
4.    Dynamic stretching: including high knees, cross overs, heel kicks, walking lunges, and leg swings (controlled and not ballistic) (2 min)
5.    Mini game situation drills (2-3 min)
6.    Individual time: for players to address any areas of the warm up that they feel  may need additional time.

The Perfect Warm up for Running

The ideal general warm-up for fast running is slow running. There is a degree of specificity in jogging that makes it the ideal way to begin your warm-up for a running race or workout.

It takes at least 10 minutes to do the job; 30 seconds of nervous jogging in place behind the start line won’t cut it!

Walking Lunge Warm Up Exercise

Elite runners typically jog for 20-25 minutes before races. That’s can seem too much for many leisure runners, who may begin to feel the first hints of fatigue after 25 minutes of jogging so it depends on the level that you are training and performing at.

After you complete your jog, it’s time for your specific warm-up. This entails repetitive movements that take your major joints through a full range of motion. Start with gentler movements and work toward ballistic actions.

Here’s a suggested sequence each to be done for 20 secs:

1. Forward/backward arms swings
2. Side-to-side trunk rotations with arms extended outward
3. Walking lunges
4. Forward/backward leg swings
5. Side-to-side leg swings
6. Hopping on the spot with locked knees
7. Jogging forward while rotating hips from left to right
8. Jogging on the spot with high knees
9. Jogging on the spot with buttock kicks

Finally, cap off your specific warm-up with a set of strides. Run for 20 seconds at race pace or at the pace you’re targeting in the workout. Stop, walk for 20 seconds, turn around, and run 20 seconds again at race/workout pace. Complete four of these 20-second strides. Naturally, this is as specific as a warm-up can get.

Strides serve the threefold purpose of setting your target race or workout pace, completing the neuro-muscular priming process, and making the start of the workout or race less psychologically shocking.

Run your strides as close to the start of the race or workout as possible. Ideally, you’ll finish your last stride 30 seconds before the gun goes off.

Have fun and good luck!

Troubled by a Recurrent Sports Injury?

If you are suffering recurrent or chronic injuries related to your sport whether it is hamstring, ITB or calf pain or a combination of several problems, we are here to help you. Our clinical team has extensive experience in the physical assessment, diagnosis, treatment and rehabilitation of sports injuries backed by a onsite facility that includes x ray and state of the art computerised gait scanning for the better analysis of problems related to the way an individual walks or runs. This technology also allows us to produce custom made orthotics for our clients.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie