An estimated 40 million people have some form of arthritis. The two most common forms are osteoarthritis, a degenerative joint disease characterized by a progressive loss of cartilage, and rheumatoid arthritis, a chronic condition causing the lining of the joints to become inflamed. Both conditions can make exercise a difficult and painful proposition. However, a well-designed physical activity program can decrease joint swelling and pain and improve overall function. Furthermore, regular exercise can help you maintain a healthy weight (which reduces pressure on your joints) and improve cartilage and bone tissue health. The key is to keep yourself active in a variety of ways, and you will be on your way to greater mobility and better health.
Getting Started:
Talk with your health care provider before starting an exercise program and ask for specific recommendations.
Select low-impact and non-impact activities such as walking, swimming, water exercise and cycling.
An extended warm-up and a gradual cool-down may help reduce the likelihood of aggravating joint pain.
Spread your activity throughout the day (e.g., three 10-minute sessions). Set time goals rather than distance goals.
Start slowly and gradually progress the intensity and duration of your workouts. Take frequent breaks during activity if needed.
Select shoes and insoles for maximum shock absorption. Be prepared to adjust your workouts according to fluctuations in your symptoms.
Exercise Cautions:
Avoid overstretching.
Some discomfort after your workouts is to be expected, but you should not be in pain.
Avoid vigorous, highly repetitive activities, particularly if your joints are unstable.
Your exercise program should be modified to maximize the benefits while minimizing the risk of aggravating your health condition. Contact us at Laurel Regional Chiropractic, we will help you to establish realistic goals and design a safe and effective program that addresses your specific needs.
David P. Chen, D.C.
Chiropractor in Laurel, MD
20708
Laurel Regional Chiropractic
Tuesday, May 24, 2011
Monday, May 16, 2011
High-intensity Training versus Traditional Exercise Interventions for Promoting Health
This study shows that if you want to lose weight or lower your cholesterol, then you have to stick to a long-term exercise or strength training program. But if your goal is just cardio-respiratory fitness and glucose tolerance, then short-term intense interval training can help you to achieve that goal.
Purpose: The purpose of this study was to determine the effectiveness of brief intense interval training as exercise intervention for promoting health and to evaluate potential benefits about common interventions, that is, prolonged exercise and strength training.
Methods: Thirty-six untrained men were divided into groups that completed 12 wk of intense interval running (INT; total training time 40 min·wk−1), prolonged running (~150 min·wk−1), and strength training (~150 min·wk−1) or continued their habitual lifestyle without participation in physical training.
Results: The improvement in cardio-respiratory fitness was superior in the INT (14% ± 2% increase in VO2max) compared with the other two exercise interventions (7% ± 2% and 3% ± 2% increases). The blood glucose concentration 2 h after oral ingestion of 75 g of glucose was lowered to a similar extent after training in the INT (from 6.1 ± 0.6 to 5.1 ± 0.4 mM, P < 0.05) and the prolonged running group (from 5.6 ± 1.5 to 4.9 ± 1.1 mM, P < 0.05). In contrast, INT was less efficient than prolonged running for lowering the subjects' resting HR, fat percentage, and reducing the ratio between total and HDL plasma cholesterol. Furthermore, total bone mass and lean body mass remained unchanged in the INT group, whereas both these parameters were increased by the strength-training intervention.
Conclusions: INT for 12 wk is an effective training stimulus for improvement of cardio-respiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity, it is less effective than prolonged training. Furthermore and in contrast to strength training, 12 wk of INT had no impact on muscle mass or indices of skeletal health.
Source: http://www.medscape.com/viewarticle/729632
David P. Chen, D.C.
Chiropractor in Laurel, Maryland 20708
Purpose: The purpose of this study was to determine the effectiveness of brief intense interval training as exercise intervention for promoting health and to evaluate potential benefits about common interventions, that is, prolonged exercise and strength training.
Methods: Thirty-six untrained men were divided into groups that completed 12 wk of intense interval running (INT; total training time 40 min·wk−1), prolonged running (~150 min·wk−1), and strength training (~150 min·wk−1) or continued their habitual lifestyle without participation in physical training.
Results: The improvement in cardio-respiratory fitness was superior in the INT (14% ± 2% increase in VO2max) compared with the other two exercise interventions (7% ± 2% and 3% ± 2% increases). The blood glucose concentration 2 h after oral ingestion of 75 g of glucose was lowered to a similar extent after training in the INT (from 6.1 ± 0.6 to 5.1 ± 0.4 mM, P < 0.05) and the prolonged running group (from 5.6 ± 1.5 to 4.9 ± 1.1 mM, P < 0.05). In contrast, INT was less efficient than prolonged running for lowering the subjects' resting HR, fat percentage, and reducing the ratio between total and HDL plasma cholesterol. Furthermore, total bone mass and lean body mass remained unchanged in the INT group, whereas both these parameters were increased by the strength-training intervention.
Conclusions: INT for 12 wk is an effective training stimulus for improvement of cardio-respiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity, it is less effective than prolonged training. Furthermore and in contrast to strength training, 12 wk of INT had no impact on muscle mass or indices of skeletal health.
Source: http://www.medscape.com/viewarticle/729632
David P. Chen, D.C.
Chiropractor in Laurel, Maryland 20708
Friday, May 13, 2011
Is there any truth to the "old wives' tale" that habitual knuckle-cracking will lead to osteoarthritis in the hands?
This is among one of the most asked questions when patients come to see me at Laurel Regional Chiropractic. According to this recent article in the American Board of Family Medicine (2011;24(2):169-174), there appears to be no correlation between knuckle cracking and hand osteoarthritis.
Background: Previous studies have not shown a correlation between knuckle cracking (KC) and hand osteoarthritis (OA). However, one study showed an inverse correlation between KC and metacarpophalangeal joint OA.
Methods: We conducted a retrospective case-control study among persons aged 50 to 89 years who received a radiograph of the right hand during the last 5 years. Patients had radiographically proven hand OA, and controls did not. Participants indicated frequency, duration, and details of their KC behavior and known risk factors for hand OA.
Results: The prevalence of KC among 215 respondents (135 patients, 80 controls) was 20%. When examined in aggregate, the prevalence of OA in any joint was similar among those who crack knuckles (18.1%) and those who do not (21.5%; P = .548). When examined by joint type, KC was not a risk for OA in that joint. Total past duration (in years) and volume (daily frequency × years) of KC of each joint type also was not significantly correlated with OA at the respective joint.
Conclusions: A history of habitual KC—including the total duration and total cumulative exposure—does not seem to be a risk factor for hand OA.
Source: http://www.medscape.com/viewarticle/739188
David P. Chen, D.C.
Chiropractor at Laurel Regional Chiropractic
Background: Previous studies have not shown a correlation between knuckle cracking (KC) and hand osteoarthritis (OA). However, one study showed an inverse correlation between KC and metacarpophalangeal joint OA.
Methods: We conducted a retrospective case-control study among persons aged 50 to 89 years who received a radiograph of the right hand during the last 5 years. Patients had radiographically proven hand OA, and controls did not. Participants indicated frequency, duration, and details of their KC behavior and known risk factors for hand OA.
Results: The prevalence of KC among 215 respondents (135 patients, 80 controls) was 20%. When examined in aggregate, the prevalence of OA in any joint was similar among those who crack knuckles (18.1%) and those who do not (21.5%; P = .548). When examined by joint type, KC was not a risk for OA in that joint. Total past duration (in years) and volume (daily frequency × years) of KC of each joint type also was not significantly correlated with OA at the respective joint.
Conclusions: A history of habitual KC—including the total duration and total cumulative exposure—does not seem to be a risk factor for hand OA.
Source: http://www.medscape.com/viewarticle/739188
David P. Chen, D.C.
Chiropractor at Laurel Regional Chiropractic
Monday, May 9, 2011
Exercising With Lower Back Pain: Prescription for Health
Lower back pain is one of the most common medical complaints in the world. Don't let low back pain get you down! A well-designed exercise program can help speed recovery from low back pain, reduce pain levels, and possibly prevent reinjury. In fact, regular physical activity has been shown to increase muscle strength and endurance, enhance mobility and reduce the risk of falling is superior to spine therapy at helping people cope with back pain and at keeping it under control! The key to maximizing the benefits of exercise is to follow a well-designed program that you can stick to over the long-term.
The goal of exercise training is to improve overall fitness (cardiovascular, muscle strength and endurance, flexibility, coordination and function) while minimizing the stress to the lower back.
Talk with your health care provider before starting an exercise program and ask if they have specific concerns about you doing exercise. Most people do very well with regular exercise and sufficient time, but some people do need surgery.
Choose low-impact activities, such as walking, swimming, and cycling.
Strong abdominals, back, and leg muscles are essential for helping you maintain good posture and body mechanics. Once the acute pain subsides, you can begin doing light strengthening-training exercises designed to help your posture.
Yoga and tai chi may help relieve or prevent lower back pain by increasing flexibility and reducing tension. Be careful, however, not to do any poses that could exacerbate your condition.
Start slowly and gradually progress the intensity and duration of your workouts.
Do low- to moderate-intensity cardiovascular exercise for 20 to 60 minutes at least three to four days per week.
Avoid high-impact activities such as running.
While low-impact aerobic activities can be started within two weeks of the onset of lower back pain, exercises that target the trunk region should be delayed until at least two weeks after the first sign of symptoms.
Never exercise to the point of pain -- if something hurts, don't do it.
Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition.
Contact us at Laurel Regional Chiropractic for your lower back pain, we can work with you to establish realistic goals and design a safe and effective exercise program that addresses your specific condition.
Source: http://www.medscape.com/viewarticle/719762
David P. Chen, D.C.
Chiropractor in Laurel, MD 20708
The goal of exercise training is to improve overall fitness (cardiovascular, muscle strength and endurance, flexibility, coordination and function) while minimizing the stress to the lower back.
Talk with your health care provider before starting an exercise program and ask if they have specific concerns about you doing exercise. Most people do very well with regular exercise and sufficient time, but some people do need surgery.
Choose low-impact activities, such as walking, swimming, and cycling.
Strong abdominals, back, and leg muscles are essential for helping you maintain good posture and body mechanics. Once the acute pain subsides, you can begin doing light strengthening-training exercises designed to help your posture.
Yoga and tai chi may help relieve or prevent lower back pain by increasing flexibility and reducing tension. Be careful, however, not to do any poses that could exacerbate your condition.
Start slowly and gradually progress the intensity and duration of your workouts.
Do low- to moderate-intensity cardiovascular exercise for 20 to 60 minutes at least three to four days per week.
Avoid high-impact activities such as running.
While low-impact aerobic activities can be started within two weeks of the onset of lower back pain, exercises that target the trunk region should be delayed until at least two weeks after the first sign of symptoms.
Never exercise to the point of pain -- if something hurts, don't do it.
Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition.
Contact us at Laurel Regional Chiropractic for your lower back pain, we can work with you to establish realistic goals and design a safe and effective exercise program that addresses your specific condition.
Source: http://www.medscape.com/viewarticle/719762
David P. Chen, D.C.
Chiropractor in Laurel, MD 20708
Wednesday, May 4, 2011
A herniated disc...a prolapsed disc...or a ruptured disc?
What's the difference between a herniated disc, a prolapsed disc, a ruptured disc, they all sound pretty scary, but guess what? There is virtually no agreement in the medical community as to the differences between the terms - their definitions are disputed all the time.
But what does the definition really matter? Isn’t it more important that we know there is pain? Isn’t that we know the cause of pain more important?
The fact is, different doctors will interpret MRIs and x-rays differently. A single film might lead to multiple diagnoses. The focus should be on getting the right kind of treatment for pain and helping restore function and ability, not splitting hairs with definitions. That’s why at Laurel Regional Chiropractic, we put the spotlight on your well-being.
The fact is, for back injuries and pain that are disc-related, doctors and surgeons will often prescribe surgery when it isn’t necessary or even recommended. It’s the last line of defense, not the first. At Laurel Regional Chiropractic, we take the non-surgical route by providing conservative treatments. Therapies like the mechanical traction, spinal manipulation, and physical rehabilitation can restore range of motion and improve muscle support. For everyone we see, we will create the right treatment plan for each individual patient.
If you have a herniated disc and are suffering, come in and see us. We’re here to help. Call us at 301-953-0256 for our office in Laurel, MD and make your appointment for a consultation.
David P. Chen, D.C.
Chiropractor in Laurel, MD
But what does the definition really matter? Isn’t it more important that we know there is pain? Isn’t that we know the cause of pain more important?
The fact is, different doctors will interpret MRIs and x-rays differently. A single film might lead to multiple diagnoses. The focus should be on getting the right kind of treatment for pain and helping restore function and ability, not splitting hairs with definitions. That’s why at Laurel Regional Chiropractic, we put the spotlight on your well-being.
The fact is, for back injuries and pain that are disc-related, doctors and surgeons will often prescribe surgery when it isn’t necessary or even recommended. It’s the last line of defense, not the first. At Laurel Regional Chiropractic, we take the non-surgical route by providing conservative treatments. Therapies like the mechanical traction, spinal manipulation, and physical rehabilitation can restore range of motion and improve muscle support. For everyone we see, we will create the right treatment plan for each individual patient.
If you have a herniated disc and are suffering, come in and see us. We’re here to help. Call us at 301-953-0256 for our office in Laurel, MD and make your appointment for a consultation.
David P. Chen, D.C.
Chiropractor in Laurel, MD
Subscribe to:
Posts (Atom)