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“Foot flatness” or “fallen arches” are the result of pronation of the foot. Pronation is when your feet are biomechanically altered causing the arches of the foot drop or collapse. Here are 5 easy exercises to add to your stretching or warm up routines to keep your arches and feet happy.

  1. Gastroc Stretch (Single Leg): Assume a standing position facing a wall with both hands positioned on the wall. Take a large step backwards with one foot, keep your knee straight and position your heel on the floor. Make sure your toes of this leg are positioned straight towards the wall. Slowly move your chest forward and widen the distance between your front and back leg if need be to feel a stretch on the back of your ankle and lower leg.
  2. Balance Training to Activate Foot/Ankle: Assume a standing position on one foot on an exercise disc, wobble training board, or even a small couch pillow. Maintain this position for 30 seconds to 2 minutes and then switch feet.  
  3. Plantar Fascia Massage: Assume a seated position; place arch of foot on tennis ball or can of soup. Slowly roll foot forward and backward over ball. You should feel a gentle stretch in the muscles/soft tissues on the bottom of your toes and foot. Continue for 30 seconds and gently release.
  4. Toe Curls with Elastic Resistance: Assume a seated position in a chair with your foot resting on step. Grasp one end of elastic and wrap other end under heel pulling it up around the top of your toes. Curl toes downward into elastic.
  5. Walking on Toes: Assume a standing position and walk across the floor using only your toes/forefoot. Select a specific amount of steps or distance to make up an exercise set.

At Desired Health Chiropractic we assess biomechanics and neurology of the body so we can find the cause of poor posture before it becomes a chronic issue. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your posture and enhance your athletic ability- 763-205-6192.

 

The knees are the most vulnerable joints in the sports world. They can handle much less trauma or force before becoming injured. They also are subjected to a lot of repetitive use in sports that involve kicking, running, or jumping.

Knee pain that starts for an unknown reason can be frustrating to a competitive athlete that wants to stay active. Many medical practitioners will only focus in on the mechanics of the knee joint when a patient points to pain there. This is a narrow view of treatment and gets minimal results.

Chiropractors will address the patients hips, pelvis, ankles, and feet for proper motion to make sure that they are not putting extra stress on the knees. Patients are often amazed at the results we get when we look at the movement of the body as a whole instead of an isolated joint.    

Dr. Desiree Van Bogart became interested in chiropractic medicine after she sustained a knee injury in high school. Since resolving all issues with conservative chiropractic care, she is passionate about athletic knee pain issues. Her goal is to help others heal and stay in the game without knee surgery or medications.  

At Desired Health Chiropractic we assess biomechanics and neurology of the body so we can find issues before they make things worse. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your movement and enhance your athletic ability- 763-205-6192.

Plantar fasciitis is pain in the heel that is a result of gradual degeneration of the plantar fascia due to repetitive motions or sudden trauma to the area. Often this pain is worse in the morning or prior to warming up the foot.

Many athletes struggle with plantar fasciitis because the pain tends to less upon physical activity. In many cases, athletes will continue to engage in strenuous exercise because they think the pain is better. In reality, this will cause more trauma to the plantar fascia and make healing time even longer!

The fastest way to heal plantar fasciitis is with chiropractic care. Chiropractic adjustments will help restore normal joint mechanics and reduce tension. Then supporting the foot with a flexible, custom orthotic will enhance healing and allow the foot to move as it should.

Do not ignore heel pain, as plantar fasciitis can take months to resolve if not addressed early on. It can take you out of your game quickly and be very frustrating to deal with.

At Desired Health Chiropractic we assess biomechanics and neurology of the body before it becomes a chronic issue. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your posture, stance, gait, and enhance your athletic ability- 763-205-6192.

Did you know that there are 26 bones, 33 joints, and over 100 muscles, tendons and ligaments in each foot!

We think the feet are important to keep healthy and aligned so you can rock your athletic abilities.

At Desired Health Chiropractic we assess biomechanics and neurology of the body so we can find issues before they make things worse. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your movement and enhance your athletic ability- 763-205-6192.

 

How we assess patients for pronation of the feet in our office:  

1. Foot Flare

Foot flare is assessed when a patient takes a comfortable stance and the toes of the feet point out. The reason this happens is that there is a muscle imbalance going on between the inside and outside muscles of the foot. This process happens gradually over time with excessive use and improper balance.

2. Internal Knee Rotation

When we assess a patient for pronation, we always look to the alignment of the knees. If foot arches are rolled in the knees must follow and they will rotate towards each other. Sometimes the knees will be rotated symmetrically and sometimes we notice that one is significantly worse than the other.

This internal rotation of the knees will put a lot of mechanical pressure on the outside of the knee joint, which will cause athletes achiness and discomfort. .

3. Bowed Achilles Tendons

When we view the patient’s heels from behind, we often see the inward roll of the pronated foot in the Achilles tendons. These tendons will no longer be straight or symmetric. There will be a bowing to the tendon that can be permanent if not treated soon enough.

4. Flat Foot

There are three arches that make up the cushion of the foot. When the foot biomechanics are altered it puts stress on these arches and over time they will be reduced in size and effectiveness. When a patient demonstrates excessive pronation it is typical that the 3 arches have collapsed and the foot will be flat against the ground.

The danger in flat feet is that there is no longer a protective cushioning to the patient’s gait and all steps will cause a shock up the legs and spine.

5. Uneven Heel Wear

We also assess how the shoes of a patient wear as they are used. This is especially important in the athletes as we look for symmetrical wear of the heel on the shoes. One side is often worn away faster in a pronated foot.

At Desired Health Chiropractic we assess biomechanics and neurology of the body before it becomes a chronic issue. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your posture, stance, gait, and enhance your athletic ability- 763-205-6192.

What is pronation and why should I care?

Pronation is when your feet are biomechanically altered causing the arches of the foot drop or collapse. The result is that the ankles will roll inward, the knees rotate inward, the pelvic and hips drop down, and the shoulders will also drop. This is the body’s way of compensating to the foot pronation in order to maintain level eyes.

As an athlete, you should be concerned with foot pronation as it can drastically change how your body moves. The more aligned you are from head to toe, the better your body mechanics will be for your chosen sport.

At Desired Health Chiropractic we assess biomechanics and neurology of the body before it becomes a chronic issue. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your posture, stance, gait, and enhance your athletic ability- 763-205-6192.

For the serious athlete, anytime you have an injury you would be wise to get a medical evaluation to make sure it will not impact your physical activity. The sooner the injury is looked at and treated, the faster it will heal properly and cause less issues in the future.

But if you are unsure about your particular situation, here is a good guide to let you know if you should seek medical advice.

Swelling and inflammation: After an injury the area that was damaged will have excess fluid accumulate in the tissue. This a natural response to an injury and icing the area usually helps. However, if swelling lasts for more than 2 weeks, the tissue may be damaged more than you think and you should get it evaluated.

Motion of joint injured: At our office we always assess motion within an injured joint. If you have difficulty moving area of your body due to pain, it is likely a soft tissue or nerve problem. If you have an issue moving because it just feels stuck, it is likely an alignment or tracking problem that needs correction.

Weight bearing: If you cannot put weight on the painful site, it is important to get it assessed right away.

Onset of injury: There are three types of injuries we commonly see in our office.

  1. Injuries that occur from a specific trauma, such as a fall or hit are easy to diagnosis. The sooner they are treated the better the results.
  2. Pain that comes on gradually and slowly builds up tend to become chronic issues if the athlete ignores it. Often a young athlete can go his or her entire sports career without getting some of these issues treated, but often pays for it as an adult developing arthritis and degeneration much earlier.
  3. Sudden onset pain with no known cause are of greater concern. If you wake up with pain or have sudden loss of motion in your neck, back, or joints it is recommended you get in for an examination as quickly as possible. Even if the issue resolves quickly, it is likely to resurface time and time again.

Type of pain: If you describe your pain or discomfort as numb, burning or tingling you should have an evaluation at our office as soon as possible. These are all neurological pain descriptors and could become permanent if not addressed.

Associated symptoms: It is important to address any other symptoms you are experiencing digestive upset, pain with deep breathing, headaches, cracking noises in joints, noticeable reduction in flexibility, range of motion, or strength. Sometimes these symptoms are related to issues in your back or neck and you are not even aware they are connected.

Serious symptoms: If you even question that your issue is serious, please seek medical assistance immediately. Some major warning signs include but are not limited to dizziness, lightheaded, blurry or tunnel vision, slurred speech, unclear thinking, and shortness of breath.

At Desired Health Chiropractic we assess biomechanics and neurology of the body so we can find issues before they make things worse. We want our athletes to feel, function, and perform at their best.

Call our office today for a free assessment of what you can do to improve your movement and enhance your athletic ability – 763-205-6192.

Proper seated posture is important for keeping your body from being achy by the end of the day. A few good rules to follow include:

Seat height and width: A perfect chair would allow you to put your feet firmly on the floor or a sturdy foot rest. It should also allow you to support your low back on the back of the seat. If you are on the shorter side, you may need to supplement with a cushion or lumbar support to get the perfect fit.

Computer height and distance: Make sure that your eyes are level with the middle of your computer screen so you are not looking down with your head even slightly. Another common problem is that people will lean forward slightly with their head or shoulders in order to see the screen better. Instead, just move your computer screen closer to the edge of your desk or enlarge your font so you can read it easier.

Desk height: It should be comfortable for you to utilize your computer with your arms at a 90 degree angle to your desk. If your desk is too high or too low, it will put extra strain on your upper back and shoulders.

Twisting: Often people have work stations that are set up so you have a computer slightly to the side or in a corner where you have to twist your body and chair to be in a better position. Make sure that the majority of time you are working allows your spine to be in a straight, neutral position.

But even after you try all these modifications on how you sit, you may notice it is still uncomfortable or difficult to maintain a proper sitting position. Some common reasons for that include:

Forward head posture is displayed in people who have prolonged texting, computer, or phone use. This will weaken neck muscles and tightens upper trapezius to reduce range of motion. Spinal assessments of the neck and upper back are essential to correcting this poor posture finding. Sitting with your head forward one inch is equivalent to adding 10 extra pounds of pressure on the spine. This is a very common reason why people experience tension headaches!

Rounded shoulders are the most common posture finding because as humans we spend so much time sitting. This posture will cause weakness in the upper extremities and cause the neck to tighten up. At our office we address the spine where the neck and upper back meet, because often the nerves in this area are irritated. Many patients find a huge increase in strength, range of motion, and pain reduction as soon as this is fixed.

A slouched back while sitting is also common but easier to correct. Weak core muscles can result from this position. Doing strength exercises for the abdominal and lumbar spine muscles can help with this issue long term. Interestingly, alignment of the low back and pelvic area are essential to keeping your body in the proper sitting position. We often find tightness or fixation at the pelvis that people were not even aware was restricted.  

Poor posture is a symptom (just like pain or dizziness). It tells us something with your nerves is impacting how you hold your body.

At Desired Health Chiropractic we do a full spine analysis as well as motion and posture assessment to determine if your alignment is affecting how your muscles work. Have you ever had a muscle knot that would not go away even if you had it worked on? This is because the muscle is told what to do by the nervous system and “knotting up” is a protective mechanism that happens when the surrounding nerves are irritated.

If you notice that you or your children have horrible posture, come in and get an assessment to see where the issues are stemming from. Call us today 763-205-6192.

An athlete needs to have the body working in perfect order to have any competitive advantage. Look at Olympic athletes and you can instantly see that their muscles move them in perfect precision to the sport they are trained in. There is a lot of attention to the muscles of these athletes, mainly because we can visibly see how strong and active they are.

However, the muscles are told what to do by a system in the body that is invisible to us on the outside. Muscles are controlled by nerves which lead back to the spine to travel up and down the cord to the brain for proper communication. If you remove the nerves from the muscle it can do nothing- it is just a lump of useless tissue.

“Muscle Memory” is actually a neurologically trained phenomenon where the brain sends signals throughout the nervous system to move the body in a way it has been programmed or repetitively trained to do.

At Desired Health Chiropractic we assess how the nervous system is responding by looking at specific movement patterns. Lack of motion in the neck, back, arms, and legs can tell us if there is a restriction stemming from a point in the spine. Almost all pain in the muscles can be traced to a few irritated nerves by the spine. Once corrected with proper alignment, the muscles can now stay in a relaxed state and move freely.

At Desired Health Chiropractic we assess biomechanics and neurology of the body so we can find issues before they make things worse. We want our athletes to feel, function, and perform at their best. Call our office today for a free movement assessment that may decrease your chances of injury – 763-205-6192.

 

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