Athletes - Dynamic Sports Medicine

The Runner’s Guide to Managing IT Band Syndrome

Posted on August 28, 2023 by Admin

As a dedicated runner, you experience both the joys and the challenges of conquering mile after mile of trail or track. What you may not realize, however, is how much successful, pain-free running depends upon the proper alignment of your hip, knees, feet and ankles. Without this alignment, you may experience conditions like IT band syndrome. Extremely common among runners, it is also very treatable, as long as you have a sports medicine professional who can help you get your body working harmoniously again.

Understanding IT Band Syndrome

IT Band Syndrome, short for iliotibial band syndrome, is the inflammation of the band of connective tissue that runs from your hip to the outside of your knee. It is the cause of about 12 percent of running injuries. Manifesting as pain on the outside of the knee, this condition is usually caused by overuse of the knee during running or cycling.

If you suffer from this syndrome, you may experience sharp, stabbing pain on the outside of your knee. This pain may get worse when you run or cycle, particularly if you pursue these activities on uneven surfaces or on hills. Other symptoms could include the following:

Hip pain
Snaps, pops, or clicks on the outside of your knee
Warmth and/or redness on the outside of your knee

A qualified professional is the best way to confirm whether you have this condition, and any persistent pain outside your knee should never be ignored.

Causes of IT Band Syndrome

IT Band Syndrome is most often caused when the iliotibial band becomes too tight and rubs against the bones in the knee, causing inflammation. Considered an overuse injury, the tightness and inflammation of the band are often the result of improper running technique, improper footwear and other factors. Here are a few of the circumstances that can increase your risk of developing this condition:

Improper alignment of the hip, knee and foot while running
Excessive pronation of the foot
Difficulty rotating your hip
Training on tilted or downhill surfaces
Training in worn out shoes or improper footwear
Rapidly increasing training amount or intensity
Muscle strength imbalances
Lack of stretching before exercise
Warming up or cooling down too quickly
Lack of flexibility
Lack of muscle control
Genetic factors

While the causes are many, the good news is that IT Band Syndrome is very treatable with a sports medicine professional who can not only treat your pain but help you develop routines that prevent this condition from occurring again.

Strategies For Managing IT Band Syndrome

The first step in managing this condition is to rest from the activity that is causing it. For example, you may need to take a break from running in order to avoid aggravating the injury.

In addition to rest, you will probably require the assistance of a professional sports medicine provider who can not only offer treatment for your pain but also support to help you prevent the injury from reoccurring once you start your running up again. Here are some of the steps this professional can take to help you manage your condition:

Manual Therapy

Applied most often with foam rollers, manual therapy helps to stretch the IT band in order to relieve tension and painful rubbing against the bones of your knee.

Strengthening Exercises

If you suffer from muscle imbalances, hip weakness or other problems, your physical therapist or chiropractor may have you complete exercises intended to strengthen the muscles surrounding the IT band.

Stretching

In order to further reduce tension in the IT band, your provider may have you complete stretching exercises. These exercises help to lengthen and relax your IT band in order to prevent the rubbing that causes inflammation and pain.

Preventive Support

Once your IT Band Syndrome is improving, your sports medicine provider can work with you to prevent the syndrome from occurring again. There are many steps you can take to keep your IT band healthy and strong. Here are a few of them:

Wearing proper footwear
Changing your posture and gait
Pelvis, hip, knee and foot control
Proper warm up and cool down
Posture training
And more

You will also likely return to running gradually, in order to help your body gain the strength it requires to run without injury.

Managing IT Band Syndrome will require time and patience – And a healthcare partner dedicated to your recovery. At Dynamic Sports Medicine, we make the gold standard in sports medicine available to you. That’s the same kind of treatment that we have used on Olympic athletes! Let us help you address your pain and help you prevent it in the future. Contact us today to learn more!

How to Manage and Prevent Achilles Tendinitis in Runners

Posted on July 18, 2023 by Admin

Achilles tendinitis is a common condition that can afflict anyone who engages in strenuous or repetitive activity. Runners in particular are prone to this type of ankle inflammation, thanks to the strain that the running motion puts on this ankle tendon over time. In order to prevent Achilles tendinitis, or to manage it when it occurs, every runner needs to follow certain best practices. Here is a look at how to maintain your health and your performance no matter how much you love to run.

Understanding Achilles Tendinitis

Achilles tendinitis is the inflammation of the Achilles tendon. This is a long and powerful tendon that connects the heel bone to the calf muscle. While one of the strongest and largest tendons in the human body, it is vulnerable to inflammation and injury when exposed to repetitive strain, such as that imposed by runners.

Athletes who suddenly increase the intensity or frequency of their workouts are most at risk of developing this form of tendinitis. Achilles tendinitis often begins with a stiffness in the ankle. Other symptoms that may appear include the following:

Heel and ankle pain
Leg weakness
Swelling
Pain that is often worse after vigorous activity or at the beginning of the day

Preventing Achilles Tendinitis

Developing Achilles tendinitis is not inevitable. Here is a look at some of the steps you can take to lower your chances of developing this condition.

Increase physical activity gradually

Often, the sudden increase in activity can trigger ankle inflammation by putting stress on the ankle before it has been prepared to handle that stress. In order to prevent inflammation and pain, consider increasing your running workouts gradually. Start small and increase the duration and intensity of the workout regiment over time. Doing so will slowly condition your ankle and tendons to handle the stress of more demanding exercise.

Wear adequate footwear

Not just any shoe has the ability to support your feet and ankles while you run. If you want to avoid Achilles tendinitis, invest in powerful, well-fitted athletic shoes designed for your feet. The right shoes will have the following qualities:

Solid arch support
Heel cushioning
Stability

You may even want to get custom orthotics from a qualified podiatrist. In addition, make sure to replace your worn-out shoes promptly. If you run on a regular basis, you will probably need to replace your shoes every 4 to 6 months.

Stretch to warm up

Stretching every day before you run is an important way to maintain the health and resilience of your Achilles tendon. The most effective stretches are those that exercise your calf muscles and Achilles tendon, allowing them to become longer and more flexible before you begin your run. Here are some ideas for warm up stretches that can help.

Toe stretches
Calf-plantar fascia stretch
Floor stretch
Stair stretch

By making stretching a regular part of your daily routine, you can stop problems before they slow you down. Prevention is the best way to reach your performance goals.

Pay attention to your body

Your body, if you let it, will alert you to the onset of Achilles tendinitis. If you begin to experience any signs of this condition, you should immediately take steps to manage it. For example, if you begin to experience pain or swelling or stiffness in the area of the tendon, you should stop your training routine and take steps to address the problem.

Managing Achilles Tendinitis

If you do develop Achilles tendinitis, you are not doomed to suffer, forced to permanently give up your favorite sport or forced to limit your physical performance. Here are some steps you can take to manage your condition and continue to stay running.

Engage in RICE

If you notice early signs of Achilles tendinitis, you can begin to treat it by following the RICE method. The acronym stands for rest, ice, compression and elevation. Temporarily step back from your regular running routine to use these methods to address your discomfort. If you catch it early, you may only need this approach to return to your sport.

Consult with a sports medicine specialist

If RICE does not help, or if you suffer from recurring tendinitis, you may want to consult with an expert in sports medicine, like the team here at Dynamic Sports Medicine. These experienced, athlete-trusted professionals can provide you with a thorough evaluation, customized care plan and preventive routines to help you both recover from and prevent a recurrence of, this condition.

Engage in chiropractic care

Chiropractic care is a proven and effective approach to managing Achilles tendinitis. Your care team can provide you with a variety of exercises and treatments designed to alleviate pain, strengthen and stretch your muscles and improve your ankles resiliency. Here are some techniques a chiropractor or sports medicine professional may use:

Stretching
Strengthening exercises
Active Release Technique to remove adhesions on the ankle tissues
Chiropractic adjustments to alleviate pain and stop nerve dysfunction
And more

If you want to keep running, preventing and managing Achilles tendinitis is a necessity. At Dynamic Sports Medicine, the same professionals who treat professional athletes are available to deliver state-of-the art treatment as well as advice and support about how to prevent this condition in the first place. Contact us today to schedule your appointment with the top sports medicine providers in Austin.

The Ultimate Guide to Chiropractic Care for Tennis Players

Posted on June 9, 2023 by Admin

Tennis physiotherapy is an essential component in addressing and preventing tennis-related injuries. This specialized field combines the expertise of physiotherapists and chiropractors to provide comprehensive care for tennis players. By integrating chiropractic manual manipulation techniques with targeted tennis physiotherapy exercises, optimal results can be achieved for those suffering from tennis injuries.

As a tennis player, physical fitness is a necessity if you want to perform your best in every game. However, the demands of the game, including swinging the racquet, running back and forth, and jumping, can leave you prone to certain injuries that can hinder your ability to play the game well. The solution? Often, it is chiropractic care tailored to tennis players. In this comprehensive guide, discover everything you need to know about tennis injuries, chiropractic care for tennis, preventive measures you can take, and how the right chiropractic approach can help you enjoy a healthier game.

Common Tennis Injuries And Why They Occur

While tennis is less likely than other sports to lead to major injuries, fractures, or brain trauma, tennis players do tend to suffer from certain injuries due to the nature of their sport. Here is a look at three of the most common, what their symptoms are, and why they may occur.

Tennis Elbow

Tennis elbow is usually caused by overuse of the tendons that extend from the forearm to the outside of the elbow (Golfer’s elbow, which can also afflict tennis players, is a similar injury affecting the tendons on the inside of the elbow). Repetitive actions such as holding the tennis racket, completing backhand shots and other tennis movements leads to inflammation of these tendons. Symptoms may include the following:

Pain that radiates from the outside of the elbow up or down your arm
Weakness that makes it difficult to grasp objects
A burning sensation on your elbow
A swollen or tender outer elbow

Rotator Cuff Injury

The act of playing tennis can also put a significant amount of stress on your rotator cuff and shoulder joint. The rotator cuff attaches your upper arm bone (the humerus) to your shoulder joint and plays a key role in helping you to lift and move your shoulder. Injury often occurs here among tennis players thanks to repetitive movements (Such as lifting the racket overhead) and due to sudden, forceful motions that can lead to tears in the rotator cuff. Symptoms of this injury may include the following:

Shoulder pain, even when resting
Pain when moving your arm
Weakness in lifting or moving your arm
Crackling in the shoulder

Knee Injuries

While the arm is most frequently involved in tennis injuries, the pivoting, jumping and running required in tennis can also lead to knee injuries. These can include everything from spraining your knee to tearing a ligament or creating inflammation in the tendon of your knee. Symptoms of a knee problem may include the following:

Swelling or stiffness in the knee
Tenderness
Crunching or popping noises
Knee weakness
Inability to bear weight on the knee
Limited range of motion

Additional Injuries

Tennis elbow is arguably the most well-known tennis injury, but others, including tennis leg and jumper’s knee, are actually more common reasons tennis players seek chiropractic care. In fact, most sports chiropractors who treat tennis players see more injuries to the lower extremities — foot, ankle, and knees — from hard planting on court surfaces and the continuous twisting and torquing necessitated by the sport. Some additional injuries that tennis players may experience include the following:

Wrist injuries
Tennis-related back pain
Tennis player muscle imbalance
Plantar fasciitis
Leg strains and sprains

Chiropractic Care: A Noninvasive Approach to Tennis Injuries

Sometimes, tennis injuries are addressed with invasive procedures, such as surgery. At other times, the use of pain pills can address the discomfort associated with tennis injuries. While not invasive, this approach fails to address the root cause of the problem, while often causing issues of their own.

Regular chiropractic care reduces pain, inflammation, and soreness associated with training and play, and helps to keep muscles supple and unrestricted, improve flexibility and range of motion.

An alternative to these less-than-desirable approaches is often chiropractic care. As a holistic approach to treatment, it can be used both to heal and to prevent certain injuries incurred by tennis players. Some studies have shown chiropractic care to be effective in the treatment of these types of injuries. Consider, for example, this study of an individual who suffered from tennis elbow for two years before receiving sports medicine care that restored his function and alleviated his pain.

If chiropractic care can effectively address certain injuries caused by tennis, it may help you to avoid surgery (or ongoing pain pill usage). In fact, though not specific to tennis, some research has shown that chiropractic care reduces the need for back surgery in individuals experiencing back pain. What if you could enjoy the benefits of chiropractic care, avoid the need for invasive procedures and get back to the sport you love more quickly? Here are the primary benefits of chiropractic care for tennis players:

Pain Relief

Chiropractic care for tennis players can play a role in alleviating the pain associated with injuries such as torn rotator cuffs or tennis elbow. The right adjustments do more than simply take away pain, however. They address the musculoskeletal imbalances and misalignment that can contribute to pain and can even reduce inflammation.

For example, myofascial release may be used to alleviate tension or adhesion in the elbow, while PEMF may be used to stimulate the body’s healing processes. Or, adjustments may be made to ease the inflammation and stiffness within the elbow joint. All of these techniques can alleviate pain while addressing its cause, so that healing comes faster and relief lasts longer.

Improved Range of Motion

Being able to move fully and fluidly is essential to the successful performance of tennis. If injuries or tension limit this movement, playing the sport can become more difficult. In addition, a limited range of motion may leave you more prone to injury, as your body cannot as easily move as required during the game.

Chiropractic care can help loosen up muscles and joints and give you full use of your body. A professional chiropractor or sports medicine specialist can use a variety of techniques to help mobilize your joints and improve your flexibility. From utilizing massages to calm inflammation to incorporating adjustments to align your body, these techniques can help you in preventing or overcoming injury.

Improved Performance

As an athlete, you naturally want to perform at your peak. Instead of waiting until you are injured to seek out the restorative assistance of a sports medicine professional, you can boost your performance now by seeking their help.

For example, a chiropractor may be able to identify tennis muscle imbalances, suboptimal ways of moving, or issues with your nervous system function that make it difficult for you to excel in tennis. They can also help you develop exercise regimens that give you greater strength, improve your coordination, and expand your range of motion so you can push yourself (safely) to the peak of your game.

Preventive Care

Finally, sports medicine and chiropractic care can go beyond injury rehabilitation and stop injuries from occurring in the first place. Tennis players, for example, who want to stay healthy longer may see a chiropractor to optimize their movement, implement an exercise regimen to improve range of motion, or receive PEMF treatment to overcome soreness before it becomes a sports-inhibiting issue.

Common Chiropractic Treatments

In the context of tennis physiotherapy, chiropractic care focuses on detecting and eliminating scar tissue originating from repetitive motions and past injuries, which can restrict the movement of ligaments, tendons, and muscles. These hands-on techniques, when combined with personalized tennis physiotherapy programs, ensure a well-rounded approach towards treatment and recovery.

Chiropractors, and sports medicine professionals in particular, have many tools and techniques available to address your tennis injuries. These can be broken down into hands-on techniques and treatments and specialized approaches.

Hands-On Approaches

Chiropractic manual manipulation can be employed to detect and eliminate scar tissue originating from repetitive motions and past injuries, which restrict the movement of ligaments, tendons, and muscles. Hands-on techniques encompass various manual methods that a chiropractor utilizes to address tennis injuries. These may consist of any of the following:

Spine and limb adjustments
Soft tissue mobilization
Myofascial release
Manual therapy

Active Rehabilitation Therapies

Specialized treatments encompass chiropractic and state-of-the-art active rehabilitation therapies, which prove to be much more effective than passive rest-and-ice protocols. These treatments aim to naturally reduce pain, mitigate the dependence on NSAIDs, and minimize the necessity for steroid injections, all while being tailored to the specific needs of the patient. They include any of the following:

Myofascial release
Instrument-assisted soft tissue technique
Acupuncture
Dry needling
Therapeutic exercises
Ultrasound therapy
Electrical stimulation
Kinesiology taping
Rehab programs
PEMF
And more

Limitations of Chiropractic Care For Tennis Players

Chiropractic care does have its limitations when it comes to treating tennis injuries. The biggest limitation is the fact that sports medicine specialists focus primarily on the musculoskeletal system. As a result, problems that extend beyond the muscles, joints, spine, etc. may be outside the scope of chiropractic care. At these times, your chiropractor may be able to work within a multidisciplinary team or provide referrals to specialists who can provide the appropriate treatment for your tennis injury.

In addition, while chiropractic care is noninvasive and therefore safer than more extreme approaches, such as surgery, it can have some minor side effects that you should be aware of. These may include the following:

Temporary soreness
Temporary fatigue
Headaches
Dizziness
Numbness

The key to managing these side effects is to communicate clearly and promptly with your provider. They can usually adjust and tailor your treatment to minimize side effects and ensure that you do not suffer actual pain during your visits or while implementing your at-home exercise regimens.

How can you ensure that your chiropractic care is delivered effectively and safely? Look for a qualified, licensed and reputable chiropractor or sports medicine professional. For example, here at Dynamic Sports Medicine, we have worked with professional athletes for years, and the same approach that they trust is available to you!

Practical Tips for Preventive Care

Preventive measures should be an integral part of any tennis players’ regimen in order to minimize the risk of injuries and optimize your performance. Here are some tips that can prevent injury, improve your performance, and reduce the amount of time you spend seeking sports medicine support.

Follow warm up and cool down best practices

Warming up and cooling down is essential to prepare your muscles, joints and ligaments for performance, and to prevent stiffness and injury after playing.

For warm-up routines, dynamic stretching is often an effective approach. This strategy involves using controlled movements to target your major muscle groups in order to loosen them up for the movements and stresses of the upcoming game. Here are two examples of dynamic stretches that work your lower body and your whole body, respectively.

Straight Leg Marches

Stand straight with arms at your sides
Raise your left arm until it is at hip level.
Lock your knees.
Raise your right leg until it is even with your left arm.
Repeat using the opposite arm and leg.
Perform for desired number of reps.

Hand Walks

Bend over until your hands are flat on the ground.
Walk forward until your back is straight.
Move your feet toward your hands – Keeping your legs straight.
Move your hands forward again and repeat.

When cooling down, static stretches often work best to reduce muscle tension and prevent next-day soreness. While there are dozens of static stretching exercises you can adopt, here are two that commonly work well for tennis players.

Wrist Extensor Flex

Place your left arm straight in front of you.
Place your hand palm down.
Use your right hand to hold your left hand.
Gently bend your left hand down until you feel the stretch.
Hold for 10 seconds.
Repeat for your desired number of repetitions.

Butterfly Stretch

Sit on the floor with the soles of your feet together.
Move your feet closer to your hips.
Push down into your sitting position.
Straighten your spine.
Tuck your chin into your chest.
Inhale and exhale slowly, allowing yourself to straighten and relax with each breath.
Hold for up to 2 minutes.
Repeat desired number of times.

Use the proper equipment

The equipment you use has more of an impact on your physical health than you may realize. Here are some ways to ensure you have equipment that will support your health:

Use a tennis racket that is the appropriate size and weight for your hand to avoid stress from a racket that is too large or heavy.
Invest in tennis shoes that offer appropriate foot and arch support.
Replace your equipment regularly when they become worn out.

Optimize your technique

Sometimes, tennis injuries occur because of improper movements or or poor footwork that put unnecessary strain on important joints and muscles. Working with a trained tennis coach can help you to master important techniques that can minimize injury. Use your training to focus on elements of game play such as the following:

Body positioning
Posture
Footwork
Stroke mechanics

Embrace regular chiropractic care

Because chiropractic care can help you to prevent injuries before they occur, regular check ins with a sports medicine professional are essential. Do not wait until you are in pain to seek out their assistance. Instead, make them part of your wellness routine.

As an athlete looking to maintain health and performance on the court, you should plan to see a sports medicine professional once a week (or more, if recommended). During these check ins, your chiropractor to provide you with the following:

Musculoskeletal assessments
Imbalances identification
Preventive exercises
Body alignment
Flexibility support
Addressing of minor issues

The key to enjoying all of the benefits of chiropractic care is to identify problems early on and make chiropractic care part of your regular routine. With a professional assisting you on a weekly or even monthly basis, you can identify problems before they take you off the court – Or prevent them from happening in the first place.

By incorporating tennis physiotherapy into the rehabilitation process, players can improve overall muscular balance, flexibility, and strength. This not only addresses the existing tennis injuries but also helps in preventing future injuries, leading to improved performance and a reduced risk of further complications. Moreover, the combination of chiropractic care and tennis physiotherapy offers a holistic approach to recovery for athletes, enabling them to swiftly return to their optimal playing condition.

Chiropractic care is an excellent option for any tennis player looking to maximize performance, minimize injuries and stay on the court. At Dynamic Sports Medicine, we offer you the same care trusted by top athletes. That means that you receive expert care, from preventive appointments to injury rehabilitation. And, with a wide range of services that includes adjustments, PEMF and more, we have the tools to customize your treatment to your needs. Contact us today to learn more!

Why Should I See A Sports Chiropractor?

Posted on May 5, 2023 by Admin

Sports account for an average of 8.6 million injuries every single year in the United States. Meanwhile, athletes, and even those who simply value consistent physical activity, look for ways to push themselves farther and perform better. Although not always at the top of an athlete’s to-do list, visiting a sports chiropractor in Austin can often help with achieving both goals. Here is a look at how sports medicine, when applied correctly, can help you stay active.

Chiropractors improve strength, balance and flexibility

Athletic success depends in part upon an individual’s ability to use their body to complete the often complex or demanding moves required in their sport. And, often, sports injuries occur because an individual’s body is pushed past its breaking point due to overtraining, impacts during the sport, overuse, and other factors.

In order to prevent sports injuries and improve the body’s ability to handle the demands of a chosen activity, chiropractic sports medicine is often necessary. This approach to care focuses on improving the strength, balance, and flexibility of the patient.

For example, sports medicine can strengthen the muscles of the body, enabling them to better support an athlete’s balance and withstand stressors such as a football tackle or a marathon run. Similarly, chiropractic adjustments can support the healthy functioning of the body’s nervous system, improve coordination of the body’s muscles and improve their agility.

When the body is stronger, more agile and more coordinated, the athlete has an easier time engaging in the intense and often sudden movements of sports and other physical activities. And that can improve both their ability to thrive in their sport and avoid injuries that could take them out of the game.

Chiropractors improve range of motion

Improved flexibility can also mean improved range of motion – More of an ability to move the joints and muscles of the body throughout their full arc. Stiffness or limitations in movement make an athlete more susceptible to acute injury during athletic activity. A shoulder with full range of motion, for example, is less likely to tear during a tennis match, football tackle, or wrestling championship.

Muscle stiffness can be a sign of a deeper problem. For example, nerve impingement, overuse of the joint, or too much sports training after rehab can all decrease range of motion. Chiropractors can reverse this process with tailored techniques that address the cause of the stiffness. By addressing stiffness immediately, sports medicine can prevent more serious injuries that would keep you out of the game for longer.

Chiropractors address underlying movement issues

Treating the symptoms of a problem instead of their cause can only bring temporary relief. Chiropractors can evaluate a patient in order to identify the cause of their pain, limited motion, or injury.

Posture issues, muscle imbalances, skeletal misalignment and existing pain from sleep positions or sitting at a desk for long periods can affect the form we take when running, lifting weights or swinging a golf club, and that can lead to injuries in the neck, back, elbows, hips, and knees — really anywhere with a joint!

Sports chiropractors can analyze body type and posture against the muscles and movements used in an athlete’s sport of choice to correct issues that lead to compensation injuries or those that result from improper sports technique. We can also address mild pain — usually a signal there is a more severe pain to come — before it leads to damage that may take you out of your game for good.

Sports medicine improves reaction time

Reaction time can be the difference between making a soccer goal and losing the ball, hitting a home run and striking out. Chiropractic care can help. According to one study in the 90s, athletes who received chiropractic care were 6.3 percent more agile and enjoyed faster response times than athletes who did not.

By integrating the nervous system, improving flexibility and range of motion and identifying and correcting movement problems, chiropractors have the ability to make an athlete faster and more accurate in their sport. That improves performance in measurable ways.

Chiropractic care speeds up rehab times

As experts in sports rehabilitation, sports chiropractors diagnose sports injuries and create treatment plans that involve a variety of rehab therapies including cold therapy, massage, taping, manual manipulation and stretch and strengthening exercises, among others, to allow athletes to return to their sport faster.

Other ways in which chiropractic adjustments and techniques can shorten recovery from injuries (And related surgeries) include the following:

Maintain range of motion as the body heals
Reduce inflammation in the affected joints or muscles
Increase healing blood flow throughout the injured area
Alleviate pain from the injury

Chiropractic care addresses pain at the source

Often when an athlete gets injured, they realize there were signs this was going to happen: Mild pain that increased with activity or lingering soreness well after the game was over.

Addressing these signals of impending problems can prevent major problems from arising. In addition, a skilled chiropractor can follow these signals to the source of the issue and implement exercises and adjustments that can heal the underlying problem.

For example, if an impinged nerve is causing shoulder pain that makes it difficult to play your sport of choice, a chiropractor can offer adjustments designed to free the nerve so that the pain goes away – And stays away.

Fewer clinic trips and more time on the field or the court is a surefire way to improve your performance and begin crushing your physical fitness goals.

Sports chiropractors improve training and performance

Two female runners working out while listening to music on their mobile phone on an armband

By focusing on improving overall body function, and increasing range of motion and muscle strength and tone, a sports chiropractor can assist athletes in optimizing and enhancing performance.

Whether your goal is to run faster, swing harder, jump higher or play longer, sports chiropractors can analyze your training-to-results ratio to determine which factors might be keeping you from reaching your fitness goals. These can include improper warm-up, nutrition deficiencies, sleep issues or overtraining, among many others.

If you are ready to combat injuries and reach new success in your athletic endeavors, you may want to add sports medicine to your regimen. Don’t wait until you are suffering from a debilitating injury. Go now to stop injuries in their tracks and gain the flexibility, range of motion, strength, and agility you need to perform at your peak.

Want to hear from an actual patient who has experienced the beneficial effects of chiropractic care? Consider this testament.

“I’ve been a patient of this clinic since 2018 and I couldn’t recommend a place more highly. Honest business practices and quality care make me feel comfortable recommending that my friends and clients go there as well.” – Curtis Fellenz.

At Dynamic Sports Medicine, we have an unwavering dedication to helping you stay active through premier chiropractic sports medicine. Trust the gold standard trusted by athletes and book your appointment today!

Updated: May, 2023.

Treating and Preventing Shin Splints

Posted on October 14, 2022 by Admin

Shin splint pain occurs when the muscles, tendons, and fascia covering the shin bone (tibia) become inflamed. This frequently happens when first starting a running program, but is also common among seasoned athletes who run long distances or participate in sports like basketball or soccer that require sudden stops and starts.

Failing to warm up before exercise, wearing poor-fitting shoes, or over-fatiguing/stressing the calf muscles (or having extremely tight calf muscles) can all be causes.

Just like with other painful conditions that interfere with athletic training, sports chiropractic care can provide safe, effective options for preventing and treating shin splints.

Sports massage, soft tissue manipulation, and dry needling can all loosen tight muscles and make them more pliable. It can also reduce scar tissue and improve blood circulation to the area.

Strategically applied sports tape and, when necessary, orthotic shoe inserts that address pronation issues or arch support can reduce stress on the shin during activity.

Stretching and strengthening exercises add balance to lower leg structures so that they work together instead of in opposition to each other. Here are a few to try at home:

If You Already have Shin Splint Pain:

Flex/Point

Sit on a chair, bench, or another stable surface with one foot firmly planted on the ground. Bend the other leg up to hug your tibia (shin bone) against your abdomen. Slowly point the toes toward the floor and hold the position. The goal is to both stretch the muscle over the shin bone and constrict (tighten) the calf muscle. After about 20-30 seconds, flex the toes back up toward your face and hold. This position may be more uncomfortable if you already have pain but stretch through the best you can. Repeat several times and then switch to the other leg.

Toe Drag

From that same sitting position, reach one foot behind you underneath the chair or bench with your toes facing the floor. Press the top of the foot into the ground and, with resistance, drag the toe toward you until you feel the stretch in your shin. You may have to slightly rotate the foot internally or externally just a bit to feel the stretch in the right place, but you’ll know when you get there! Hold for up to a minute and then repeat on the other side.

To Prevent Shin Splints:

Diagonal Wall Stretch

Stand with your palms on a wall or railing and step back with both feet to a slight diagonal plank position. Place one foot slightly in front of the other with the knee slightly bent, and press into the back, straight leg with intention, pushing your heel as close to the floor as possible. Repeat up to ten times and then stretch the other leg.

Diagonal Heel Raises

Starting in the same diagonal wall plank position, keep both feet back and both legs straight. Slowly raise as high onto the balls of your feet as possible and hold that position before slowly pressing your heels back down against the floor. You should feel a stretch in each direction. If you want a deeper stretch, slightly bend the elbows so the torso is closer to the wall, or step the feet further back away from the wall.

Toe and Heel Walks

Prior to physical activity, take a few minutes to walk only on the heels of the foot with toes pointed toward the sky. Then work the opposing muscles by walking only on the tip toes for the same amount of time. This stretches out and warms the lower leg muscles to prepare them for activity.

Your team at Dynamic Sports Medicine can instruct you on proper technique in a variety of injury-preventing and rehabbing stretching exercises. We can also evaluate your gait, show you how to apply sports tape, and discuss the merits of sports massage to keep you free from shin splints during training.

Hamstring Injury

Posted on September 16, 2022 by Admin

Better Healing in Less Time

The hamstrings are a group of three tendons that run down the back of the thigh to attach the thigh muscle to the bone and help you bend your leg at the knee.

They are very strong bands of tissue, so injuries to this area can be painful enough to not only halt your athletic training but also make standing, walking, and straightening the leg uncomfortable and difficult. This type of injury is very common among athletes of all types and generally occurs when running, jumping, or performing explosive activities that require bending the knee. And once you’ve done it, it’s more likely to happen again.

Sudden starts and stops, sprinting and lunging can overstretch or otherwise damage tissues leading to injuries that range in severity from a pull or strain to a partial or complete tear.

There are a number of reasons a person might suffer from a hamstring strain including failure to warm up properly before activity and poor overall flexibility. Regularly stretching and strengthening muscles before and after training, and even on rest days, reduces the risk of this type of injury.

Muscle imbalances are another common factor contributing to the likelihood of hamstring injuries. To work most efficiently, the hamstrings must work in partnership with the quadricep and glute muscles. When quad and glute strength don’t match what’s going on in the back of the leg, hamstrings can become overloaded and fail under the stress.

Worse still, after an injury to this area, the hamstrings tend to protectively constrict, becoming tighter and furthering inhibiting movement, making active recovery difficult to do on your own.

Sports chiropractic care can help in both the prevention and rehabilitation of hamstring injuries. Through specific strengthening and stretching exercises, the hamstrings can be better prepared for the regular stress of training. In addition, sports massage can break up constrictions in inflamed tissues so they are more pliable and have better mobility. Flexibility and range of motion are both enhanced after myofascial release and other soft tissue work because the muscles are more relaxed and blood flow to the area is increased.

At Dynamic Sports Medicine we can evaluate your body mechanics for full functionality in movement and ensure balance in major muscle groups. If your quads are too strong or your glutes too weak in relation to the condition of your hamstrings, we can offer specific strength work to balance you out.

Don’t let a hamstring injury keep you out of your game. Sports chiropractic care during rehab can lead to better and faster recovery outcomes.

Contact Dynamic Sports Medicine today.

Quad Strain? Dynamic Sports Medicine Can Help!

Posted on August 31, 2022 by Admin

The quadriceps are a large group of four muscles on the top of the thigh that are heavily called upon to perform almost any athletic activity, from running and cycling to team sports. A quad strain or other injury to the area can seriously interfere with your training program, especially if not rehabbed properly because it can lengthen healing time and increase your risk for re-injury.

While recovery modalities will vary depending on the type and severity of the injury, sports chiropractic care can be a key component of a quad strain rehab program leading to more complete healing and better overall function post-injury.

Ice/Rest

Whether you have pain, bruising and localized swelling from a hit or other impact to the muscle, or an acute strain that occurred during activity, ice is always the first line of treatment. A cold compress/ice applied to damaged tissues reduces inflammation in the area and helps numb the pain. Ice should be applied off and on for the first 24-48 hours.

Stretch

After this initial resting/icing phase, it’s important to return regular motion to the quadricep muscles through gentle stretching and use. Otherwise, scar tissue will begin to form around the injury and muscle fibers can shrink. When you go to stretch them at a later date, the now-shortened muscles have a greater risk of re-injury.

A good way to stretch the quads is to stand on the uninjured leg facing a wall, chair, or railing and use the same-side hand for support. Grab the foot on the injured leg from behind and gently pull it back against the hamstring until you feel a slight stretch in the quadriceps.

Don’t overstretch the strain, especially at first. The goal is to maintain length in the muscle while not further damaging tissues. Hold this position for several seconds and then gently release. Repeat throughout the day.

This stretch can also be done lying on the stomach if preferred. If you can’t easily access the foot for some reason, a friend or training partner can gently push the foot inward toward the glutes.

Sports Massage

Once the initial swelling has gone down, chiropractic sports massage and soft tissue adjustments can help reduce scar tissue formation in the affected area and keep muscles pliable throughout recovery. It increases blood flow to the area which not only encourages faster healing but helps with pain relief. With the active release technique used by sports chiropractors, we can manually break up adhesions surrounding the injured tissue to assist in full mobility.

Strengthen

Along with guided stretching and soft tissue manipulation, it is important to begin strengthening the injured area as soon as it is ready. Depending on the individual injury, we may recommend strengthening and stability exercises like squats, modified lunges, and stationary cycling to fully rehab quad injuries.

With proper post-injury care and sports chiropractic rehabilitation, your quad strain will heal more quickly and completely.

At Dynamic Sports Medicine, we specialize in helping athletes of all kinds fully recover from injury and safely return to training.

Chiropractic Care for Back-to-School Stress

Posted on August 18, 2022 by Admin

Back-to-school season is bound to be stressful for many. Normal school-related stressors like having and making friends, handling coursework, and functioning on, what is often not enough sleep, is only compounded when added to Covid-related anxieties like wearing masks, social distancing from classmates, and the threat of quarantine.

Add all of that to the physical stress of carrying heavy backpacks, sitting in non-ergonomic chairs for hours at a time, and before/after-school sports activities, and you have a perfect, stressful storm. Over time, this stress can actually lower the immune response, making you more susceptible to illness and disease including Covid 19.

Chiropractic care can address both mental and physical stress associated with the start of a new school year. Not only can chiropractic treatments relieve uncomfortable physical symptoms like muscle tension and tightness and lower back and neck pain, it can induce feelings of relaxation and calm.

Fight or Flight

When stressed, the body initiates a protective physiological reaction known as the fight-or-flight response in which a rush of hormones and emotions flood the body in an effort to prepare it for necessary action. Some people are hypersensitive to this response and maintain high levels even after the actual triggering event has passed. This sustained state of heightened awareness can leave students and teachers alike not only with the physical manifestations of stress, such as stomach issues and headaches but also with a tendency to focus on the negative nature of the event.

In addition, these stressful situations result in muscles tensing and contracting, often to the point of constriction, and that can create enough pressure on bones, nerves, and organs to cause misalignments.

Chiropractic care is great at soothing the nervous system and reducing the effects of the fight-or-flight response. Massage therapy and other relaxation-related chiropractic treatments relieve muscle tension and activate the parasympathetic nervous system — the rest-and-repair response — to calm the mind and body.

When done regularly, these treatments can provide a mental reset.

Postural Stress

Heavy backpacks and constantly looking down at phones and other devices takes a toll on posture, as evidenced by all the students we see with rounded shoulders and heads jutting forward. Carrying stress in the neck and shoulder area, which is common, exacerbates this hunched-over posture resulting in the body being thrown off balance. The skeletal system compensates for lack of balance by adding pressure on the lower back. Over time, this unnatural postural position compresses the rib cage, which not only decreases the amount of oxygen going in and out but leads to skeletal misalignment.

For students involved in athletic training, the physical toll on alignment is even worse.

Chiropractic rib and spinal adjustments can relieve pressure, tension, and compression that impairs functionality and mobility. By making body and limb movements more natural, everything from daily activities to athletic performance is more comfortable. Ensuring proper alignment drastically improves nerve communication for better overall body function, including an increased immune response.

Chiropractic Care for Stress

Incorporating chiropractic care into your back-to-school routine can help you manage both mental and physical stress. Through proper body alignment, relaxation techniques, and foundational nutrition and supplementation support, optimal body functionality can be achieved for a healthier, more energetic, and less stressful school experience.

Call Dynamic Sports Medicine today to see how we can help you manage back-to-school stress.

That Pain In Your Neck Could Be Tech Neck

Posted on August 3, 2022 by Admin

Chiropractic Exercises that Help

While chiropractic is an age-old medical practice, it is an ideal solution for a painful, modern day problem: tech neck.

This is the name for the uniquely compromised posture that results from being hunched over some kind of screen or smart device all day. The combination of the chin jutting down and forward and the shoulders rounding over when using computers, tablets, and smart phones adds an extra 50 pounds of pressure to the bones and muscles of the neck and shoulders! That’s a lot of weight for a structure only designed to support 10-12 pounds. Understandably, this leads to neck and spine misalignments that cause pain, strain and other problems.

Signs that you may be suffering from tech neck include pain, tenderness, tingling and/or numbness in the neck, shoulders and upper back area. Muscle stiffness and more frequent headaches are other symptoms that interfere with everyday activities like working, socializing and athletic training.

Sports chiropractic can be used to address tech neck and other painful conditions that result from — and lead to — incorrect posture. Through gentle and regular adjustments, a sports chiropractor can ensure proper alignment to help correct posture and relieve muscle tension.

When the spine, neck and head are all in alignment the entire body is properly supported and better able to perform optimally.

In addition, there are things you can take to relieve the tension placed on your neck when using smart devices. By holding the phone up more in line with your face/eyes and placing your laptop on a table or other similar height surface (instead of your lap) you avoid the uncomfortable, downward angle of your chin that leads to hunching over. Through chiropractic you can learn how to self adjust your posture when necessary, as well as learn and perform certain exercises designed to reduce the tension that leads to muscular constrictions and further misalignments. Doing them throughout the day can offer long-term relief from neck pain.

The following yoga-based exercises are safe and easy to do at home.

Floor Cobra

Lay down on your stomach facing the floor with your legs stretched out behind you and your hands positioned under your shoulders. Keeping your neck in line with your spine, chin only slightly tucked, slowly lift up your arms and torso off the ground, while squeezing your shoulder blades together and keeping the palms even with the shoulders. Slowly lower back down. Repeat 10 times. If possible, lift your legs at the same time for an all-over spinal strengthening stretch.

Floor Cobra with Arms Outstretched

The set up and function of this stretching exercise is similar to the first, only the arms are outstretched behind you at a slight angle from the body with the palms facing the floor.

Keeping your chin slightly tucked, lift your legs and torso off the ground. Glutes should be engaged and shoulder blades squeezed together. Repeat 10 times.

Side Neck Stretch

Sit straight up with legs criss-crossed in front of you (criss cross applesauce for those of you with small children!)

Gently aim your right ear towards the right shoulder until you feel a stretch. Take your right hand across your head to your left ear and ever so slightly pull to elongate the neck muscles. To further enhance the stretch, raise your left arm about six inches off the ground and flex your fingers toward the sky. Hold 10-15 seconds and repeat on the other side.

Shoulder Rolls

Sitting up straight in the same criss-crossed position place your hands on your knees and shrug your shoulders up close to your ears. Follow by lowering shoulders to the point that you feel the elongation in the neck. Repeat the exercise by rolling shoulders forward when you shrug them them, and back ward when you lower them. Repeat as many times as feels good

Cat/Cow

Cat and Cow can be done on hands and knees or in the criss-crossed position about with hands on the knees. Roll shoulders all the way forward and tuck your chin to the chest. You should feel an opening between the shoulder blades. Next, slowly press the chest out and forward while looking up toward the sky to provide a full expansion of the chest muscles and release tension in the neck. Repeat several times.

At Dynamic Sports Medicine we are happy to evaluate neck and shoulder pain from tech neck or other misalignment problems. Give us a call today.

Pain During Swimming? Chiropractic Care Can Help

Posted on July 11, 2022 by Admin

Swimming is one of the most beneficial ways to exercise because it is a full-body exercise that combines aerobics, strengthening, and conditioning in a low-impact way.

Whether taking gentle laps in a pool or lake, or trying to beat your own (or someone else’s) personal best, swimming boosts cardiovascular health, increases flexibility, and improves strength by utilizing almost every muscle group, including those in the arms, legs, back, glutes, and core.

But just because swimming is low impact, doesn’t mean there is no risk for injury.

In sports chiropractic, we routinely see swimmers for shoulder, neck, and back pain, among others, due to skeletal misalignments, muscle imbalances, lack of flexibility, and repetitive motion.

Swimmer’s Shoulder

The repetitive overhead arm motion of many swim strokes means that some of the most common swimming injuries are to the shoulder.

Swimmer’s shoulder is generally the result of tissue damage that occurs over time and can present in a variety of ways, including irritation and inflammation, cartilage tears, bursitis, bicep tendonitis, and injuries to the rotator cuff. Because shoulder injuries often mean there is pain when the arm is raised, water workouts are sometimes painful or avoided altogether.

Neck & Back Pain

A perfectly executed swim stroke is beautiful to watch, but the mechanics of the individual strokes can eventually cause significant strain to the neck and back. Keeping the head too far above water during breaststroke, or even simply twisting to breath during freestyle can result in strain, misalignments, and even disc and nerve damage.

Achieving and maintaining proper alignment is not only helpful in relieving pain, but it can also improve efficiency and speed in the water.

Lower Body

Swimming injuries are not limited to the upper body. In fact, we often see swimmers for pain in the hips and knees, usually resulting from their breaststroke technique. The outward position of the knees and feet involved in the frog-like kick of this stroke puts a huge amount of stress on the inner knee, which can strain the ligaments of the knee and cause swelling and pain.

Anterior hip pain can result from tight or overloaded hip flexors, which are not only involved in hip joint flexibility, but also in the movement of the lower spine and knee. When these muscles are constricted, a swimmer can experience decreased performance, as well as pain during and after swimming.

Chiropractic Care for Swimmers

As in most other sports, swimmers can greatly benefit from chiropractic care. At Dynamic Sports Medicine we are experienced in assessing a swimmer’s body mechanics to identify poor muscle activation patterns and areas of weakness that might be affecting technique and performance. We will work with you to not only strengthen and increase flexibility in areas most prone to injuries, such as the shoulder, back, and neck, but improve stability and strength in the rest of the body as well, including hips, quadriceps, and core.

Incorporating a variety of treatment modalities, including spinal and limb adjustments, myofascial release, and dry needling to name but a few, we will design a personalized strengthening and rehabilitative program to keep you injury-free and improve your performance and joy in the water — whether competitive or recreational.

Here at Dynamic Sports Medicine, our very own Dr. Matt Lowe has been selected to serve as the team chiropractor for USA Swimming in this year’s Olympics. He has served in a similar role for Team USA at a variety of competitions including the 2017 and 2019 World Championships. Dr. Lowe continues to serve as the team chiropractor for the University of Texas men’s swimming and diving squad who just won their 15th NCAA national title in March. To learn more about Dr. Matt and his love for swimming, check out our In the Media page here.

Whatever the sport, when the spine is aligned, flexibility is improved, and the soft tissues are supple and unrestricted, injuries are less likely to occur. Regular chiropractic adjustments and fascial manipulation can keep you in peak physical condition to avoid many common swimming injuries. If you’re already experiencing pain during your favorite stroke, chiropractic rehab can get you back in the water doing what you love.

Contact Dynamic Sports Medicine today!