Three Ways To Avoid Injury When Trying Minimalist Running Shoes

You’ve finally decided to take the plunge– you’re switching to a minimalist running shoe. As you make the change, there are a few things you can do to minimize your risk of injury.

Get properly fit

It’s easy to grab the prettiest pair of shoes and hit the pavement. But when it comes to running shoes, it’s worth taking the extra time to visit a running store to get properly fit. Even with minimalist shoes, there are different types and it pays to get the right kind. For example, if you overpronate slightly, you may want to consider a stability shoe. If you tend to overpronate more severely, then motion control shoes may be able to help.

In order to fit you to the proper shoes, find a running store that can analyze your gait. You can expect to either run on a treadmill or around the store as an employee assesses how your foot lands, if you kick out or in, and any other irregularities in your running stride. From there, they can pinpoint what minimalist shoe would be best for you.

Ease into the new shoes

Going from a standard running shoe to a minimalist one can put a significant strain on your legs and feet. If you’ve been running in a traditional shoe, you likely are used to a heel-to-toe drop of 12-15 millimeters. Alternatively, a minimalist shoe can have a heel-to-toe drop as low as zero millimeters, depending on the brand.

The heel-to-toe drop references how much of a drop there is between the highest part of the shoe (the heel) and the lowest part (the toe). Minimalist shoes have a lower heel-to-toe drop because they are trying to replicate the way your foot would naturally strike the ground if you were running barefoot. While a more natural way of running can sound appealing, it can also taking some adjusting. You’re working the muscles in your legs and feet in different ways, and it’s important to let those muscles adjust in order to prevent injury. For the first few weeks in your new shoes, stick to shorter, slower runs as your body adapts.

Listen to your body

One of the most important things you can do to avoid injury during your transition to minimalist footwear is to listen to your body. Runners have a tendency to push through pain, but when you’re trying out new footwear, that pain could be indicative of a budding injury. If you start to notice tight spots, consider resting, icing, and foam rolling the problem area for a day or two until the pain subsides. You may be preventing a bigger injury down the line.

Many runners swear by minimalist footwear. By taking the transition slowly, you’ll be able to enjoy many injury-free miles in your new shoes. For more tips, or help dealing with an injury, contact a company like Adult & Pediatric Orthopedics SC.

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How To Recover Successfully From Rotator Cuff Surgery

Tearing the rotator cuff in your shoulder can require surgery and months of physical therapy. This is a complicated structure that involves many muscles, tendons and ligaments. The best way to insure that you have a successful recovery and gain back full use of your shoulder is to be patient and follow the recommendations of your doctor. Here is what you can expect during the recovery period and how to make sure it is a complete success.

Anatomy of a Rotator Cuff Injury

Multiple tendons form a capsule in your shoulder that contains the upper part of the humerus, your upper arm bone. Ligaments hold the bones together within this capsule, but allow the shoulder joint to move through its full range of motion. Muscles have an extensive blood supply, tendons have less and ligaments have very little. This effects the speed at which these tissues heal.

Depending on the extent of the injury, a torn rotator cuff can involve muscles, tendons and ligaments. The capsule around the joint becomes swollen, resulting in a stiff shoulder. Your shoulder surgeon will repair torn tendons and ligaments which starts the long recovery process. Because of the limited blood supply in those tissues, healing is slow and the tissues are vulnerable to re-injury during that time.

First Steps to Recovery

Your doctor will send you home with your arm in a special sling that holds the arm snug against the body. This prevents the shoulder from moving. You’ll wear this sling constantly, only taking it off to clean up. It may take weeks for the tendons and ligaments to heal, during which time they could become re-injured if you move your shoulder suddenly or too far. When your doctor is satisfied with the tissue healing, you’ll begin physical therapy on your shoulder.

Passive Therapy to Regain Flexibility

The physical therapist will begin by moving your shoulder through its normal range of motion to slowly stretch out muscles that haven’t been used in weeks. Your therapist will show you exercises that you can do with your other arm and hand moving the affected shoulder. This will continue for several weeks until your shoulder has its full range of motion and no tense muscles. You’ll continue to use the sling most of the day, when not exercising.

Active Physical Therapy to Strengthen Muscles

With full range of motion back, you will begin doing exercises to build up the strength in your shoulder muscles. You will continue to work with a physical therapist, but much of the muscle strengthening you’ll do on your own. You’ll also be able to go without the sling for longer periods and begin to use your shoulder for light tasks. This strengthening phase will also require several weeks of conditioning.

All of this effort gets you to the point where you can use your shoulder for normal daily activities. If you’re an athlete or just enjoy playing sports, you’ll spend several more weeks strengthening the shoulder to prevent another injury out on the playing field.

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Eye Opening Truths – How Vision Problems Lower Your Employees’ Productivity

Workplace productivity is a function of several things, including vision. Workers who do not have vision problems are likely to be more productive, and the converse is also true. Here are a few examples of how poor vision can lower your workers’ productivity:

It Causes Bad Posture

There is a direct relationship between poor vision and bad posture. For example, if you can’t see your computer screen well, then you will tend to lean forward to improve your vision. This will hunch your shoulders and tilt your head forward. This is likely to lead to pain in your back, neck and shoulders.

This will lead to reduced productivity since you may take longer hours to complete the same tasks if you are in pain. Bad posture may also lead to more incidences of sick days.

It Leads to Reduced Concentration

Eye strain is a real problem in the workplace. According to some statistics, about 47% of employees cite eye strain as their number one visual problem. Causes of eyestrain depend on the nature of the workplace. In a typical office, eye strain is mostly caused by these three factors:

  • prolonged use of computers
  • poor lighting
  • exposure to bright lights

According to Mayo Clinic, eye strain is disruptive and leads to reduced concentration. Obviously, a worker with concentration problems is less productive than one who can concentrate fully on his or her task. If your eyes are fatigued, then you may also need to take longer breaks to rest them, and this interferes with your productivity too.

It May Increase Risks of Accidents

Although eye strain does not usually lead to permanent eye damage, it does have some undesirable symptoms. For example, it can lead to headaches, blurred vision, and general discomfort. An employee who is feeling these symptoms is likely to be stressed, and stress increases the likelihood of workplace accidents. This is not only bad for your employee’s health, but it can also cost you money in the form of increased rates of workers compensation claims.

Deal with vision-related problems by:

  • Providing ergonomic workstations
  • Lighting up your workplace appropriately
  • Providing eye exams throughout each employee’s career at your business. This way, specific problems can be identified and corrected.

Looking after your employee’s eye health is a win-win situation. It helps to reduce work-related stress and risks of injury, and also increases productivity. Of course, those with specific eye problems should be encouraged to consult eye doctors for professional help.

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Do You Think You Have TMJ? Try These Natural Methods To Reduce The Pain

Do you wake up each day with a sore jaw and have continuous pain and stiffness in this area all day long? If so, you may be suffering from temporomandibular joint disorder (TMJ). Dentists often treat this condition with surgeries, mouth guards, or braces, but there are ways you can find relief from this pain on your own. Most of these methods involve exercises and massage therapy.

What Is TMJ?

TMJ is a common condition that stems from inflammation and problems with the joint found in your jaw. Pain Science states that there is a muscle in this area called the masseter muscle, and this muscle is used when you chew, open your mouth, and talk. The masseter muscle is also a trigger point in the body.

It’s common for a person with TMJ to feel constant jaw pain, but it is also common to experience other types of pain, including:

  • Ear pain
  • Headaches
  • Locked jaw
  • Neck pain

TMJ pain is often the result of bruxism, teeth clenching, arthritis, and injuries to the jaw, but there are exercises you can do that might help you find relief from this pain.

Natural Remedies For TMJ Pain

The first thing to consider doing is completing exercises at home to help strengthen and loosen the muscles and joints in your jaw. The first exercise to try involves placing your fist under your jaw. As you do this, force your lower jaw down as you hold your fist tightly in place. This will create tension and pressure, which can strengthen your jaw muscles. Do this for 30 seconds, rest for 10 seconds, and then repeat three or four times each day.

Another thing you can do is massage your jaw muscles and joints. You can find the right spot by feeling the area on your face in front of your ears. As you place your hands there, open and close your mouth to help you find the right area. When you locate the right spot, you will feel a little pain, and you can begin massaging these areas on your face.

If this doesn’t offer enough relief for your pain, you could consider getting a professional massage. A massage therapist, like Vanderloo Chiropractic, could work these areas of your body, as well as other related trigger points, and this could bring relief.

To learn more about TMJ and massage therapy, contact a clinic that specializes in this. You can find relief for this pain, but it may take some time and effort.

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Three Ways To Keep Your Spine Healthy

Did you know that as many as 90 percent of people will deal with spinal pain at some juncture in their lives? These numbers are staggering, and a clear indicator that you need to take your spine and back health seriously, so that you are able to help yourself to avoid such pain. Keeping tabs on this pain will allow you to get the health that you need to live a normal life in all facets. To manage and prevent this type of pain, read the advice below. 

Focus On Your Posture

To be sure that you are keeping your spine in the best condition, posture should be a huge area of focus. Poor posture will deteriorate your spine and the muscles around it over time, creating serious pain, strain and injury. On a regular basis, make sure that your head is held high and over your shoulders, to be sure that your back is straight and not bent. The way you take care of your posture will allow you to keep pain at bay, so that you are able to go about your regular activities without soreness. Further, as you exercise, make sure that you are also strengthening your core, since a strong and healthy core will keep your spine intact. 

Get The Best Sleep Possible

If you want to make sure that your body is looked after and pain-free, you’ll need to adjust your sleep habits. This starts with purchasing a mattress that is firm enough to cradle your spine, without putting undue pressure on your musculoskeletal system. Whenever possible, you should make sure that you are sleeping on your side for the best comfort. You should also never sleep on your stomach, since this will put strain on your back that can injure your spine over time. 

Invest In Massage Therapy

To be sure that your back is healed and remains loose and limber, you should reach out to massage therapists that can help you. Massage therapy has been shown to relieve pain in and preserve the health of your lower back. Because of this, you should set aside some money for massages on a frequent basis. You will be able to increase your range of motion and prevent the spine and back pain that comes with exerting yourself on a regular basis. 

Keep this information in mind, so that you can keep your spine healthy and comfortable. Click here for more information about spine medicine.

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The Role Of A Periodontist

If your dentist has recommended that you visit a periodontist, then you might be somewhat confused. After all, can’t your dentist perform any necessary procedures or surgeries? As it turns out, the field of dentistry is much too vast for any single individual to be an expert in all aspects of it. Therefore, there are specific dentists known as periodontists who specialize in the supporting structures of the mouth.

What is periodontology?

Periodontists, like those at Periodontal Specialists, perform procedures to help maintain or restore gum and bone health, such as:

  • Dental Implants – If you need to have a tooth entirely replaced from the root up, then you need a dental implant. By drilling a hole into the bone, periodontists can create an opening in which to install an implant, which functions as an artificial root. A crown can then be attached to this implant in order to create a synthetic tooth.
  • Gum Grafts – Like a skin graft, a gum graft consists of removing gum tissue from a certain area to replace an area with weakened or missing tissue. Gums will commonly become diseased or infected due to a lack of hygiene and the presence of bacteria, which can necessitate a gum graft.
  • Root Planing – The removal of plaque and other detrimental materials from the root of the tooth via surgery. The root of the tooth is highly sensitive, so if you get plaque there, it will be exceedingly painful. In order to save the tooth, a periodontist will need to open the gum and manually remove any plaque.

In addition to specialized procedures, periodontists are familiar with treating periodontitis, a large range of diseases that affect the gums. Some examples include

  • Gingivitis – The most basic and least dangerous type of gum disease, gingivitis is easily reversible as long as it is treated promptly. However, if it is left to fester for a long period of time, it can develop into a much more dangerous variety of periodontitis.
  • Abscesses – Infections that are left untreated can develop into pockets of pus within the gum. Not only do abscesses smell and look disgusting, but they are also incredibly painful. In order to treat a periodontal abscess, a total excavation of the affected area might be necessary.
  • Necrotizing Ulcers – If left untreated, this can lead to attachment loss, which is when teeth become disconnected from the roots and the gums. This will directly lead to teeth falling out of your mouth.
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Helpful Steps When Dealing With Hearing Loss

Having problems with your hearing can be startling, as you need this sense to move around your environment safely. To deal with hearing problems, you can take these steps.

Utilize Music Therapy

If you are looking to improve your hearing in a natural way, you can take advantage of music therapy. This type of therapy is clinical and evidence-based, and it is monitored by a hearing therapist. This professional is there to make sure you see effective results.

Using a sound device, the therapist transmits special algorithms inside your ear. This helps activate the hearing muscles in your ears. After having this type of therapy performed on a regular basis, your ear muscles will be stronger. In turn, you will be able to hear better. Thanks to this method, you don’t have to worry about having surgery.

Do Sound Exercises

Another way you can improve your hearing naturally and from your own home is to do sound exercises. One effective exercise you can try helps you filter noise. First, turn on some music and make sure the tone is low.

Then, start talking with a friend or family member. Try to concentrate on what the person is saying, and then get another music device and turn it on. Keep talking with your friend. Doing this on a regular basis can help you practice filtering out noise and distractions. This helps you hear sounds that you only want to hear.

Get Hearing Aids

If nothing seems to be working in terms of improving your hearing, hearing aids are a good option. These devices help fine-tune your hearing, and there are many types of hearing aids available on the market today. These aids include in-the-ear, behind-the-ear and mini aids. Mini aids are particularly ideal because they are small, and they are designed to fit inside your ears. They have a comfortable earpiece and are designed to reduce feedback. 

Since hearing aids today are digital, they are capable of filtering out things like wind and background noise. This gives you a pleasurable hearing experience every time. You might also consider buying hearing aids that can sync up with your smartphone. That way, to adjust the settings, all you have to do is use your phone.

If you are having trouble hearing, whether you are young or old, you can take these steps. They will help improve your hearing, so you can live life to the fullest. To learn more, contact a clinic like The Hearing Clinic.

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