SLC Chiropractor

Sciatica Pain Relief Part 4: Treatment & Rehabilitation

As we gather to close out this series on Sciatica, talking this time on what care looks like in our office when someone presents with Sciatic Nerve pain, you will recognize some similarities from the previous Sciatica-related articles. That is because rehabilitation for Sciatica is similar to the self-care and prevention exercises we shared previously. So…if you haven’t taken a look at our Sciatica Pain Relief series parts 1-3, click the links below and check them out. Our goal is to have you work through those modules before seeking care. You will often find that spending a week on the exercises we shared, might relieve your pain, and if maintained with some frequency, may prevent future occurrences. Nevertheless, if you are here, are located in Salt Lake City and the surrounding area, we are here to help.


Treatment surrounding Sciatica takes on two parts: (1) Addressing the low back, regardless if low back pain is present and (2) Addressing the posterior hip, associated musculature, and its interaction with the sciatic nerve. One of these (#2) we can affect directly and often provide immediate relief. The other (#1) can be addressed by focused and modified daily action, joint mobility, decreased muscle tension, and…TIME.

Let's start with the low hanging fruit here. We have already discussed the association of the Sciatic Nerve and the muscles of the posterior hip. When it comes to treatment, our goal is to enact a change as fast as possible. We hope that patients come in having already tried stretching rolling, and increased movement to decrease the tightness and tension of the muscles in the back of the hip. From there, our job is to change the tissue in ways most can not do themselves.

Our typical treatment here is a combination or assisted progressive stretching, active and passive myofascial release movement, and dry needling…almost always dry needling.

To help understand what these treatments look like, check out these video demonstrations. These treatments have proven extremely effective in assisting patients to recover quickly from sciatica and sciatic nerve issues.


When it comes to rehabilitation, it is essential to understand that for the majority of people, even though the sciatic nerve radiating pain down the leg may have come on suddenly, it most likely took months to get to that point, leaving us with a bit of chronic muscle tension to address. THIS TAKES TIME.

When helping patients with their home care exercise plans, we look to address two areas, (#1) The Lumbar Spine, (#2) The Posterior Hip Muscles. If your problem is primarily in the hip/thigh region, exercise and daily life modification (usually sitting less) will bring quick and lasting relief. If your problem is primarily in the lumbar spine, our goal is to keep you as mobile and active as possible while the injury heals. Again…TIME.

POSTERIOR HIP MOBILITY


NERVE FLOSSING: Sciatic Nerve

 
 

LUMBAR SPINE MOBILITY & STABILITY

 
 
 
 

Sciatica is a common complaint, with a wide variety of causes. If you worked through our Sciatica Relief Series here and are still dealing with radiating leg and low back pain, please reach out to us with questions or come in for a consultation to further discuss your condition. If we can help you, we will let you know; if we can’t, we will get you to the best provider for your case.


Dr. Reheisse is a Board Certified Chiropractic Sports Physician practicing in Cottonwood Heights Utah. Revive Sport & Spine provides evidence-supported chiropractic care and conservative sports injury management.

New Year - New Goals: Running To Better Health

Improved health tops nearly every new year's resolution list ever made, 2019 will be no different. From this, running comes to the forefront of our ‘get in shape’ plan because of its ease (almost everyone can shuffle one foot in front of the other, not saying it is easy) and relatively low cost (a decent pair of shoes and some running gear is all you need). While this plan seems fool-proof, there is a reason 60%+ of the people we see in our clinic are runners, new and old.

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While running seems easy to do, there are many things to consider. Are you a runner? Have you ran since high school, or ever? Did you know your body type matters? Can you cover 1-2 miles and not be in misery the next day? Do you have good shoes? Do you have a partner to run with, accountability is essential for follow-through? You didn’t think about any of that, did you? While we will have more running and running-related injury articles to share with you in 2019, let’s start with some current research (Nerd-Alert).


Article 1: ‘How Do Novice Runners With Different Body Mass Indexes Begin a Self-chosen Running Regime?

Who:

  • In this study, the authors gave 914 novice runners a GPS watch and tracked them over a year to study their habits and direction of their running habits. The group was divided into 3 groups based on their BMI (Normal, Overweight, & Obese) to help determine if there were any differences and similarities in their training selection.

What They Found:

  • The first interesting finding was that in this self-guided exercise program, all categories selected similar training doses. The authors suggest that this may explain the higher injury risk among overweight and obese runners compared with normal-weight runners.

  • Normal weight runners ran faster and farther than their overweight and obese counterparts. This is anticipated as these are all novice runners, but the perceived effort was not established and could be an interesting metric to develop.

Suggestions:

  • Starting a new exercise program is exciting, but one must also be willing to understand and see that they are at a starting point. Novice runners are at high risk of injury if they start too fast, or do too much too soon. An initial dose of high volume can lead to an injury that causes you to become inactive, losing any benefits you sought to gain in the first place.

  • BMI is important to consider. Have a higher BMI does not mean you can or should not run, it means that the programming must be different. Training has to do with ‘load,’ and by that, we mean that if you are 200 lbs, it is a bit more challenging and harder on your body to run 3 miles than for someone who is 150 lbs. This changes as we continue training and adapt, but at first, we must take things slow.

  • Any activity is better than a sedentary lifestyle! Remember to take things slowly. Your body will be sore, but that is to be expected. If you have pain, or your soreness lasts longer than a few days after exercise, seek professional guidance on preparing your body and running programming.


Article 2: ‘Progression in Running Intensity of Running Volume and the Development of Specific Injuries in Recreational Runners:

Who:

  • The authors of this study followed 447 runners over a 24-week running program. Their goal was to determine the risk associated with high-intensity running plans and high-volume running plans.

  • Before the study began, they hypothesized that runners on the high-intensity program would have higher rates of Achilles tendinopathy, calf injuries, and plantar fasciitis while runners on the high-volume program would experience more runners knee, iliotibial band syndrome, and patellar tendinopathy.

What they found:

  • Over the 24-week training program, 80 runners sustained an injury. However, the authors found no difference in the risk of injuries related to training volume or intensity.

Suggestions:

  • The others suggest this discrepancy between these results and other related studies and running-related injury beliefs are related to the periodization of the running schedules, the scheduled running intensities, and the categorizations of injuries.

  • Runners or all shape, sizes, and abilities will eventually run into injury. Prevention by adhering to a solid warm-up routine, frequent attention to weaknesses and immobilities, while also modifying a training plan to one's abilities can help prevent injury.

  • When beginning a new running plan, or increasing your volume or intensity, it is suggested to do one at a time. Listen to your body and take time off as needed.

If you are taking up running again, or for the first time, and you have questions, we are here to help. Running injuries are common. You often do not have to stop running, just a rework and refocus of your training plan. Train Hard & Train Smart.

Happy & Healthy 2019!


Dr. Reheisse is a Board Certified Chiropractic Sports Physician practicing in Cottonwood Heights Utah. Revive Sport & Spine provides evidence-supported chiropractic care and conservative sports injury management.

New Year - New Goals: Setting & Achieving Your Goals This Year.

2018 is over! 2019 is here!

If you are like me, you love to set goals, spend hours on action plans to achieve those goals, and ponder on the impact and improvements you can make to yourself, your company, your family, your health, and everything else around you.

While you will not find a shortage of articles telling you how to set goals. Or how by February 1st, over 80% of people will have already abandoned their resolutions, lets just keep this short and to the point in hopes that you are aiming to be part of the 20% who holds on, pushes through, and progresses not just your life, but your families, and everyone you interact with.

When gearing up for 2019, set your aim high and work these 3 steps.

 

 

BE SMART

We have all heard of the ‘SMART’ acronym about goal setting.

  • Specific: Be as specific as possible with your goals, they are easier to break up and achieve if they are clearly defined.

  • Measurable: This is usually the easiest part. How will you know when you have achieved your goal? When you hit your mark. 1000 miles running - $100K in growth - 2 full weeks of vacation time with your family. Put a number to it!

  • Attainable: Don’t make your goals too easy. Set your goals just at the end of your reach. Goals that make you work and dig down deep create the best feelings of accomplishment when completed.

  • Relevant: Is this goal important to you? Does it help you become a better person? Can accomplishing this goal help and serve others?

  • Time-Based: Every goal must have a deadline, or it is just a thought, a dream, an everyday task.

Break down each goal you have set into smaller, workable, SMART pieces.

 

 

THE ONE THING

Studies have shown that we are incapable of multi-tasking! Don’t believe me, just try to do 3 things at once and see how well they are completed, if at all. The new year brings about much excitement about the possibilities and opportunities ahead, but if our focus shifts to too many things at once, it will all quickly fall apart. Start by reading ‘The One Thing’ by Gary Keller and focus all of your attention on one goal at a time. See it through to completion and then move on to the next.

 

 

10X EVERYTHING

Look at your goals. Look at the energy, time, commitment, and focus it will require, and 10 X it! In Grant Cardone’s ‘The 10X Rule’, he discusses that anything worth accomplishing will require ten times more time, energy, and resources than you initially thought. How do you attack this, with massive action.

In summary, take an hour this week, work through your goals and develop an action plan. Assure they are SMART, begin by focusing on just one, and TAKE MASSIVE ACTION!

- Happy New Year -


Dr. Reheisse is a Board Certified Chiropractic Sports Physician practicing in Cottonwood Heights Utah. Revive Sport & Spine provides evidence-supported chiropractic care and conservative sports injury management.