"Boat Yoga" & Back Pain in the Upper Keys

In the Upper Keys, boat owners like Rick know that taking care of a boat is no small task. Between navigating tight engine compartments, lifting heavy gear, and constantly twisting to reach tough spots, the physical demands are no joke.

This unique form of stretching and straining – affectionately (or maybe not-so-affectionately) called “Boat Yoga” – can leave even the fittest boat owners with nagging back pain and stiffness.

After years of this routine, Rick finds himself dealing with more than just minor aches. His neck and lower back are persistently sore, making him wonder if he should slow down. Rick decides it’s time to seek help and wonders, Is there a chiropractor near me in Key Largo who can help get me back to boating pain-free?

FIND RELIEF AT MM 99 IN KEY LARGO AND BOOK YOUR APPOINTMENT NOW!

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Understanding Boat Yoga:
Why Boat Work Takes a Toll on Your Body

Boat maintenance may look easy to outsiders, but anyone who’s done it knows it’s a full-body workout. Here are just a few reasons why “Boat Yoga” puts such a strain on your muscles and joints:

• Awkward Positions: Working under tight engine spaces or leaning over boat edges can push your body into awkward postures, especially the neck, shoulders, and lower back.

• Heavy Lifting: Moving tools, gear, and fuel tanks all place intense stress on the spine and surrounding muscles.

• Repetitive Motions: Reaching, twisting, and bending to scrub, paint, or fix parts means muscles can easily become fatigued and strained.

• Extended Standing and Bending: Maintaining balance on a dock or in a moving boat puts pressure on your legs, hips, and lower back.

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Common Boat-Related Injuries

Let’s dive into some common issues boat owners like Rick experience and why visiting a chiropractor can help provide back pain relief:

1. Lower Back Strain
   Heavy lifting and prolonged bending are primary culprits of lower back strain. When muscles in the lower back become overworked, they may spasm or cramp, resulting in sharp pain or lingering soreness.

2. Neck Pain from Straining
   Working at odd angles often means craning the neck in uncomfortable positions. This leads to neck stiffness, muscle tension, and even headaches over time.

3. Shoulder Impingement and Rotator Cuff Strains
   Reaching overhead to work on gear can overwork the shoulder muscles, resulting in strain or even injury. Repeated motions can irritate shoulder tendons, leading to painful impingement.

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How Chiropractic Care Can Help Boat Owners

When Rick first visited our office, he was amazed at the tailored approach we offered to address his “Boat Yoga” aches. Here’s how our specialized chiropractic care can provide year-round relief for boaters like him:

1. Chiropractic Adjustments for Restored Mobility

Our adjustments focus on restoring proper joint mobility, which helps relieve tension and improve alignment in the spine and joints. By addressing areas of restriction, we helped Rick move more freely, reducing the strain on his back, neck, and shoulders.

2. Soft-Tissue Therapy with Active Release Techniques

We specialize in Active Release Techniques (ART) to target and release tight, overworked muscles. For boaters, this is a game-changer – releasing muscle knots and improving range of motion made a noticeable difference in Rick’s day-to-day comfort, especially after intense days on the boat.

3. Corrective Exercises to “Press Save on the Document”

Our personalized corrective exercises are designed to reinforce the benefits of each treatment. These exercises allow Rick to “press save” on his progress, helping him maintain alignment, reduce pain, and strengthen his body between visits.

4. Core Activation and Biomechanical Training for Injury Resilience

Through dynamic neuromuscular stabilization (DNS), we emphasize core activation and proper biomechanics. This approach builds strength and resilience, preparing boat owners like Rick to handle the physical demands of boat maintenance without pain.

By combining these specialized services, we not only helped Rick find relief from his immediate pain but also provided a roadmap for ongoing, pain-free days on the water.

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Top 3 At-Home Exercises to Combat “Boat Yoga” Aches

For boat owners looking to prevent injury and stay flexible, here are three easy exercises that can make a big difference:

1. Cat-Cow Stretch

• Start on hands and knees, with wrists aligned under shoulders.

• Inhale as you arch your back and lift your head, then exhale as you round your spine and tuck your chin.

• This stretch loosens tight muscles in the back and improves spine flexibility.

2. Doorway Shoulder Stretch

• Stand in a doorway with one arm extended and forearm pressed against the doorframe.

• Gently step forward to feel a stretch in the shoulder and chest.

• This stretch helps with shoulder mobility and counteracts tightness from reaching and bending.

3. Pelvic Tilts

• Lie on your back with knees bent and feet flat.

• Press your lower back to the floor by engaging your core and tilting your pelvis up slightly.

• This strengthens core muscles that support your lower back.

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When to Seek Professional Help

Rick found relief from chiropractic care after years of discomfort, but many boaters wait too long before seeking help. If you experience any of the following, consider reaching out to a chiropractor near you:

• Persistent Pain: If pain lingers for more than 48 hours without improvement, it may indicate an injury.

• Reduced Range of Motion: Trouble turning your neck or bending can indicate tension or misalignment.

• Recurring Issues: If your back, neck, or shoulders often feel sore after working on your boat, it’s worth exploring treatment options.

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Why Chiropractic Care Is the Best Choice for Boaters in the Upper Keys

For boaters in Key Largo and the Upper Keys, finding relief from back and neck pain is about more than feeling better – it’s about keeping up with the lifestyle they love. Chiropractors provide a comprehensive approach to health by addressing the root causes of pain, ensuring patients like Rick can enjoy more days on the water without discomfort.

Key Benefits of Chiropractic Care for Boaters:

• Non-Invasive Relief: Chiropractic adjustments offer a non-surgical, drug-free way to alleviate pain.

• Long-Term Prevention: A chiropractor will not only help with current pain but also provide exercises and strategies to prevent future issues.

• Personalized Treatment Plans: Unlike one-size-fits-all treatments, chiropractic care is tailored to meet individual needs.

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Wrapping Up: Keep Enjoying Your Boat Without Pain

Rick’s story is a common one for boaters, but it doesn’t have to end with pain. Whether you’re a seasoned captain or a weekend enthusiast, chiropractic care can be your go-to solution for managing back pain, neck pain, and keeping your body in top shape.

If you’re in the Upper Keys, why not check out a chiropractor near you and see how they can help you stay pain-free year-round? After all, every day spent on the water should be about enjoyment, not enduring pain.

Relieving “Mommy Shoulder”: A Guide to Easing Shoulder Pain for Busy Moms

What is Mommy Shoulder, you ask? It's a term used to describe shoulder impingement commonly experienced by new mothers or moms of young children.

The repetitive motions of breastfeeding or bottle-feeding positions, reaching into the back seat while driving, and carrying their little ones can take a toll on their shoulders, leading to pain and discomfort.

FIND RELIEF AT MM 99 IN KEY LARGO AND BOOK YOUR APPOINTMENT NOW!

Meet Sarah*, a loving mother of two young children residing in the picturesque Upper Keys. Like many active moms in Key Largo, Tavernier, and Islamorada, Sarah's days are filled with the joys and challenges of motherhood.

However, amidst the laughter and chaos, Sarah has been quietly struggling with a nagging discomfort – the dreaded "mommy shoulder."

For Sarah, this shoulder pain typically manifests as a dull ache on the top of her shoulder and into her shoulder blade. Sometimes, it even radiates into her neck and the front side of her shoulder, making simple tasks like lifting her children or reaching for items a painful ordeal.

*Name changed for anonymity

Common Complaints of Patients With “Mommy Shoulder”:

• Pain in the shoulder, upper back, or neck when breastfeeding or bottle-feeding

• Pain in the shoulder when lifting or carrying children

• Increasing shoulder pain with everyday tasks that involve reaching or lifting

• Shoulder pain when reaching to tend to the kids in the back seat

• Tightness & discomfort in the upper back, shoulder blade, and neck

If you're nodding along as you read this, you're not alone. Many moms in our community face similar challenges, and that's why we're here to help.

Unlocking Relief: How Seaside Chiropractic Can Help Alleviate “Mommy Shoulder”

At Seaside Chiropractic, we understand the unique needs of active moms like Sarah. Our goal is to provide relief and support so you can continue to embrace the joys of motherhood without the burden of shoulder pain.

So, how can chiropractic care help ease “mommy shoulder”?

1. Gentle Adjustments:

   Our experienced chiropractors specialize in gentle adjustments tailored to address the specific needs of moms experiencing shoulder pain.

   By realigning the spine and relieving pressure on the affected areas, chiropractic adjustments can alleviate discomfort and restore mobility.
   

2. Active Release Techniques (ART):

   Alongside hands-on treatments, we offer Active Release Techniques (ART) as a targeted approach to relieving “mommy shoulder” pain.

   ART is a specialized soft tissue therapy that focuses on releasing tight muscles and breaking down scar tissue adhesions.

   By applying precise tension and movement to affected areas, ART can improve the range of motion, reduce inflammation, and alleviate discomfort associated with “mommy shoulder”.

   Combined with chiropractic adjustments, ART can be a powerful tool in restoring optimal shoulder function and enhancing your overall well-being.
   

3. Targeted Rehabilitation:

   We offer personalized rehabilitation exercises designed to strengthen the muscles surrounding the shoulder joint and improve stability.

   These exercises can help prevent future injuries and enhance your overall shoulder function, allowing you to tackle your daily activities with ease.

Sarah's story resonates with countless moms who find themselves grappling with the challenges of “mommy shoulder”. At Seaside Chiropractic, we understand the frustration and uncertainty that accompany such discomfort.

That's why we're dedicated to providing personalized care that goes beyond simply treating symptoms—it's about restoring joy and freedom in everyday movements.

Elevating Chiropractic Care in Key Largo and the Upper Keys

Whether you're in Key Largo, Tavernier, or Islamorada, our team is here to support you on your journey to mommy shoulder relief.

With specialized Active Release Techniques (ART) and tailored treatment plans, we aim to empower moms like Sarah to reclaim their comfort and vitality.

Say goodbye to mommy shoulder pain and hello to a life filled with ease and enjoyment.

The Average Joe's Shoulder Pain: Understanding and Addressing Rotator Cuff Impingement

Shoulder pain is a frequent foe for men aged 35-60, especially those who lead active lives or work in physically demanding jobs.

In the upper Florida Keys, we see a diverse crowd—from hard-working boat mechanics and fishing guides to weekend warriors passionate about pickleball, kayaking, stand-up paddle boarding, and plenty of other recreational activities.

For all these individuals, shoulder pain can be a real game-changer, impacting daily activities and overall quality of life.

This blog dives into the root causes of shoulder pain, with a spotlight on shoulder impingement, and offers practical tips for managing and preventing this common issue.

Understanding Shoulder Anatomy

To comprehend shoulder impingement, it’s essential to understand the anatomy of the shoulder joint. The shoulder is a complex structure comprising bones, muscles, tendons, and ligaments. The primary bones involved are the humerus (the upper arm bone), the scapula (shoulder blade), and the clavicle (collarbone).

The Supraspinatus Muscle

The supraspinatus is one of the four rotator cuff muscles and plays a crucial role in stabilizing the shoulder joint. It runs from the top of the shoulder blade (scapula) through a narrow space beneath the acromioclavicular (AC) joint, which connects the clavicle to the scapula, and over the ball-and-socket joint (glenohumeral joint).

The Supraspinatus Pathway

The pathway of the supraspinatus is inherently tight, to begin with. As it courses underneath the AC joint and over the ball-and-socket joint, any reduction in the available space can lead to compression of the supraspinatus tendon, resulting in shoulder impingement. This compression often causes pain and limits the range of motion.

Common Compensation Patterns Holding Your Shoulder Back

Upper Trapezius Tightness

The upper trapezius muscle runs from your neck to your shoulder and is often prone to tightness due to poor posture, repetitive activities, and stress. When this muscle becomes chronically tight, it raises the shoulder joint, compressing the supraspinatus tendon and worsening shoulder impingement.

Compensating for Weak External Rotators

Chronic tightness in the upper trapezius can also weaken the shoulder's true external rotators, particularly the infraspinatus muscle. When these muscles aren't functioning properly, your body compensates by overworking other muscles and structures. These compensations can spread pain and dysfunction from your shoulder to your neck and even down to your elbow.

Forward Shoulder Posture

The Problem with Forward Shoulders

Many people develop a forward shoulder posture from sitting for long periods, poor ergonomics, or repetitive reaching. This posture reduces the space for the supraspinatus tendon, increasing the risk of compression and impingement.

How It Worsens Shoulder Impingement

When your shoulders move forward, the shoulder blade tilts and further narrows the space for the supraspinatus tendon. This can cause pain during activities like lifting your arm overhead, reaching, or throwing.

Understanding these common compensation patterns can help you identify and address the root causes of your shoulder pain, leading to more effective treatment and prevention strategies.

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When to Seek Professional Help

Shoulder impingement can range from mild discomfort to severe pain that interferes with daily activities. It’s essential to know when to seek professional help. If you experience consistent shoulder pain lasting longer than 48 hours or if the pain is repeatable with specific movements, it’s time to consult a healthcare professional. Early intervention can prevent the condition from worsening and help you return to your regular activities more quickly.

At-Home Exercise: McKenzie Shoulder Extension

One effective exercise for alleviating shoulder impingement is the McKenzie Shoulder Extension. This exercise helps to improve shoulder mechanics and reduce compression on the supraspinatus tendon.

How to Perform McKenzie Shoulder Extension

1. Starting Position: Stand with your feet shoulder-width apart. Place your hands on your hips with your thumbs pointing forward.

2. Extend the Shoulders: Slowly squeeze your shoulder blades together and push your shoulders back, keeping your hands on your hips. Imagine trying to pinch a small object between your shoulder blades.

3. Lift the Chest: As you squeeze your shoulder blades, lift your chest slightly to enhance the extension movement.

4. Hold the Position: Hold this extended position for 5-10 seconds, focusing on maintaining a gentle and controlled squeeze between your shoulder blades.

5. Relax and Repeat: Slowly return to the starting position and relax. Repeat this exercise 10-15 times, 2-3 times per day.

Tips for Effective Execution

• Maintain Good Posture: Keep your head aligned with your spine and avoid tilting your head forward or backward during the exercise.

• Control the Movement: Perform the exercise slowly and with control to ensure proper muscle engagement and prevent any sudden jerks or movements.

• Breathe Normally: Maintain a steady breathing pattern throughout the exercise to avoid unnecessary tension. Youth Sports Safety

Preventing Shoulder Impingement

Regular Stretching and Strengthening

Incorporate regular stretching and strengthening exercises into your routine to maintain shoulder flexibility and stability. Focus on stretching the upper trapezius, chest, and front shoulder muscles, while strengthening the rotator cuff and scapular stabilizers.

Ergonomic Adjustments

Make ergonomic adjustments to your work and recreational environments to reduce the strain on your shoulders. Ensure that your workspace is set up to promote good posture and minimize repetitive overhead movements.

Proper Warm-Up

Always warm up before engaging in physical activities or sports. A proper warm-up increases blood flow to the muscles and prepares them for the demands of activity, reducing the risk of injury.

Mindful Movement

Pay attention to your body mechanics during daily activities. Avoid repetitive movements that place excessive strain on your shoulders and practice mindful movement to reduce the risk of overuse injuries.

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Elevating Chiropractic Care & Sports Medicine in Key Largo and the Upper Keys

Shoulder pain, particularly shoulder impingement, is a common issue among active individuals and those with physically demanding jobs. Understanding the anatomy of the shoulder joint and the factors that contribute to impingement can help you take proactive steps to prevent and manage this condition. By incorporating regular stretching and strengthening exercises, making ergonomic adjustments, and seeking professional help when needed, you can maintain healthy shoulders and continue enjoying your favorite activities.

If you’re experiencing persistent shoulder pain or have any concerns about your shoulder health, don’t hesitate to reach out to Seaside Chiropractic. Our team of experts is here to help you navigate your journey to better shoulder health. Whether you’re a boat mechanic in Key Largo, a fishing guide in Islamorada, or a weekend warrior in Tavernier, we’re committed to supporting your active lifestyle and keeping you pain-free.

Remember, taking care of your shoulders today can prevent long-term issues and ensure you stay active and healthy for years to come. Stay proactive, stay healthy, and enjoy the beautiful Upper Keys!

Navigating Youth Sports Injuries During Puberty

As our young athletes in the Upper Keys community transition from childhood to adolescence, they embark on a journey marked by growth spurts, physical changes, and the pursuit of sporting excellence.

However, amidst the excitement of athletic endeavors, it's vital to address a crucial aspect of youth sports: navigating the "growth spurt" phase safely. This pivotal period, characterized by rapid growth and musculoskeletal development, presents unique challenges for young athletes, increasing their susceptibility to sports injuries.

Join us as we delve into the intricacies of youth sports safety during the "growth spurt" phase and explore strategies to promote safe and successful athletic participation.

Understanding the “Growth Spurt” Phase

Puberty heralds a period of remarkable growth and transformation in adolescents, where bones often outpace muscle development.

This discrepancy results in increased baseline muscular tension, rendering the soft tissues surrounding the joints more susceptible to injury during physical activity.

As youth undergo these growth spurts, their bodies undergo significant changes, impacting their biomechanics and physical capabilities.

It's essential to recognize the challenges posed by this phase and implement preventive measures to safeguard young athletes' well-being.

3 Key Factors Contributing to Sports Injuries Risk During Puberty:

1. Increased Baseline Muscular Tension

   The imbalance between bone and muscle growth during puberty creates heightened tension in the soft tissues, amplifying the risk of sports injuries during athletic pursuits.

   Muscles, tendons, and ligaments experience greater strain as they struggle to adapt to the rapid growth of bones, making young athletes more prone to strains, sprains, and overuse injuries.

2. Intensified Physical Demands:

   As young athletes strive for success and compete at higher levels, the physical demands placed on their bodies escalate, leading to heightened stress on muscles, tendons, and ligaments.
   
   Increased training intensity and frequency expose young athletes to a greater risk of acute injuries, such as muscle tears and ligament sprains, as well as chronic overuse injuries resulting from repetitive movements.

3. Expanded Time Commitments:

   Transitioning into high school sports often entails a more rigorous training regimen and increased time devoted to sports activities.
   
   This extended commitment may predispose young athletes to overuse injuries and fatigue, as they balance academic responsibilities, social engagements, and athletic pursuits.
   
   The cumulative effect of prolonged training sessions and frequent competitions can overwhelm young athletes' bodies, increasing their vulnerability to sports injuries.

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Promoting Youth Sports Safety

To safeguard young athletes against sports injuries during this critical growth phase, it's imperative to implement proactive measures:

• Proper Warm-Up & Cooldown

  Encourage thorough warm-up and cooldown routines to prepare muscles for activity and facilitate post-exercise recovery.

  Dynamic stretching, mobility exercises, and foam rolling can help enhance flexibility, improve circulation, and reduce the risk of sports injuries.

• Dynamic Stretching

  Incorporate dynamic stretching exercises that mimic the movements involved in the sport, focusing on key muscle groups such as the quadriceps, hamstrings, calves, and shoulders.

  Examples include leg swings, arm circles, walking lunges, and high knees.

• Mobility Exercises

  Perform mobility exercises to improve joint range of motion and address any areas of stiffness or restriction.

  Focus on dynamic movements that target specific joints and muscle groups, such as hip circles, thoracic spine rotations, and shoulder dislocations with a resistance band.

• Foam Rolling

  Incorporate foam rolling into the warm-up and cooldown routines to alleviate muscle tension, reduce soreness, and enhance recovery.

  Encourage athletes to use foam rollers to target major muscle groups, such as the calves, quadriceps, hamstrings, glutes, and upper back.

• Listening to Body Signals

  Emphasize the importance of listening to their bodies and taking rest breaks when needed to prevent overuse injuries and promote overall well-being.

  Educate young athletes about the warning signs of fatigue, such as persistent soreness, decreased performance, and changes in movement patterns, and encourage them to communicate openly with coaches and healthcare providers.

• Balanced Training Schedules

  Advocate for balanced training schedules that prioritize rest and recovery to prevent burnout and sustain long-term athletic development.

  Incorporate cross-training activities, such as swimming, cycling, and yoga, to minimize repetitive stress on specific muscle groups and joints, and promote overall fitness and mobility.

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Unlocking Relief: How Seaside Chiropractic Can Help The Pains of Puberty

At Seaside Chiropractic, we understand the unique needs during this phase of life. Our goal is to provide relief and support so you can continue to watch your kids embrace the joys of youth sports.

So, how can chiropractic care help ease

1. Gentle Adjustments:

   Our experienced chiropractors specialize in gentle adjustments tailored to address the specific needs of our youth athletes.

   By realigning the spine and relieving pressure on the affected areas, chiropractic adjustments can alleviate discomfort and restore mobility.

2. Active Release Techniques (ART):

   Alongside hands-on treatments, we offer Active Release Techniques (ART) as a targeted approach to relieving youth sports injuries.

   ART is a specialized soft tissue therapy that focuses on releasing tight muscles and breaking down scar tissue adhesions.

   By applying precise tension and movement to affected areas, ART can improve the range of motion, reduce inflammation, and alleviate discomfort associated with youth sports injuries

   Combined with chiropractic adjustments, ART can be a powerful tool in restoring optimal muscular and soft-tissue function and enhancing your overall well-being.

3. Targeted Rehabilitation:

   We offer personalized rehabilitation exercises designed to strengthen the muscles surrounding all of the joints of the body as they undergo these taxing growth spurts.

   These exercises can help prevent future injuries and enhance your overall biomechanics, allowing you to improve your time on the field and even increase in performance.

Elevating Chiropractic Care & Sports Medicine in Key Largo and the Upper Keys

Whether you're in Key Largo, Tavernier, or Islamorada, our team at Seaside Chiropractic is dedicated to supporting the health and well-being of young athletes in the Upper Keys community.

Whether it's addressing sports-related injuries, providing injury prevention strategies, or offering guidance on optimal training practices, our team of sports chiropractic specialists is committed to fostering a safe and supportive environment for our budding athletes.

If you have any inquiries or concerns regarding youth sports safety or wish to schedule an appointment for your young athlete, please don't hesitate to reach out.

Together, let's ensure a season of safe and successful sportsmanship for our young athletes!

Here's to nurturing a generation of resilient and thriving athletes!

Nagging Knee Pain: Under the Surface

In the vibrant Upper Keys community, knee pain is a prevalent concern among our active residents, including those in Key Largo and Islamorada. This discomfort often finds its root cause in a condition known as Patellofemoral Pain Syndrome. A lesser-known but significant contributor to this syndrome is the tightness in structures like the IT band and quadriceps.

The IT band, a taut band of connective tissue running down the outer thigh, attaches to the lateral aspect of the kneecap. When excessively tight, it can exert force, pulling the kneecap out of its natural groove, and leading to mechanical pain around the kneecap. Recognizing and addressing these issues is vital for chiropractic care in our Upper Keys community, ensuring pain-free mobility and overall musculoskeletal well-being.

Beneath the Surface: How Mitch Tackled Knee Pain

In the picturesque Upper Florida Keys—Key Largo, Tavernier, and Islamorada—Mitch*, a 31-year-old dive instructor, lives his passion, guiding tourists through the mesmerizing underwater world. His days ask of him patience, boundless positivity, and physical demands as he introduces eager tourists to the mesmerizing undersea world.

While his job requires heavy lifting and navigating boat ladders, the thrill of the ocean and the enchantment of its reefs fuel his spirit. Yet, beneath the sun-kissed surface, a relentless companion torments him—knee pain.

Mitch's knee discomfort traces its origin to patellofemoral pain, driven by an intricate web of quad imbalances and a vice-like grip of IT band tightness. In the water, where every flipper-assisted kick is a reminder of his knee ailment, and on the boat, where every climb tests his resolve, the pain lingers as a reminder of vulnerability.

Knee pain shadows his every move, diminishing the joy he derives from his dream job and casting a shadow over his daily disposition. His commitment to providing tourists with unforgettable experiences remains unwavering, but the nagging knee pain prompts concerns—fears of missing time in the water and the haunting specter of potential surgery.

*Name changed for anonymity

Common Complaints of Patients With Patellofemoral Pain Syndrome:

• Pain when walking up or down stairs

• Pain that gradually gets worse when running

• Pain with prolonged walking or standing

• IT Band Tightness & Pain

• Limping

• Reduced Balance

• Difficulty with Stairs

As uncertainty grips him, Mitch embarks on a quest for relief, uncertain of where to turn. His general doctor's prescription of muscle relaxers brought no lasting respite, and his efforts with foam rolling, topical ointments, and over-the-counter pain relievers offer only fleeting solace. An evening spent surfing the web leads him to stubble upon Seaside Chiropractic.

While Mitch had sought chiropractic care in the past for lower back pain, he had been unaware of its potential in addressing knee pain. Intrigued and hopeful, he places his trust in the hands of Seaside Chiropractic.

There, Mitch discovers the transformative potential of a three-pronged approach—active release techniques that target soft-tissue ailments, chiropractic methods addressing joint restrictions, and a personalized rehabilitation roadmap to foster lasting relief and resilience. His journey towards recovery begins, as he embraces the promise of alleviating his knee discomfort and the possibility of returning to the world beneath the surface.

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Seaside Chiropractic's approach for Patellofemoral Pain Syndrome consists of the following:

The IT Band which is highlighted in blue, shares fibers with a structure called the lateral patellar retinaculum, which attaches to the lateral aspect of the knee cap. If there is excess tightness in the IT Band, it can cause this retinaculum to pull the knee cap out of its groove, which is a very common cause of mechanical knee pain. It is also not uncommon to see compensatory symptoms such as low back pain, SI Joint pain, calf pain, foot pain, etc.

Active Release Techniques® (ART) to treat the Gluteus Medius and Other Involved musculature 

Active Release Techniques® (ART)is a soft tissue therapy that's gaining popularity for its ability to identify and treat the underlying causes of pain and dysfunction. One of the key components of ART is the Diagnostic Algorithm, a step-by-step process that helps ART practitioners identify the specific structures causing soft tissue conditions. Patients describe an ART treatment as feeling like a “good mixture of a deep tissue massage and a really good stretch”.

Some of the commonly treated muscles in conditions similar to Mitch’s are the IT Band, Quadriceps, Psoas, Patellar Tendon, Quadriceps Tendon, and smaller muscles such as Articularis genu and Popliteus.

The Chiropractic Adjustment to Free up the Joints of the Hip, Pelvis, and Knee

The Chiropractic adjustment typically involves a specific force to a vertebra or joint, aimed at correcting spinal & joint subluxations. The goal of adjusting the spine is to restore proper motion and improve spinal and overall joint function.

The Chiropractic profession uses many different adjustment techniques. Our team will determine what techniques are appropriate for Mitch and his condition.

Physical Rehabilitation to Address the Imbalance in the Knee

The final piece of the puzzle, rehabilitation, promises not just relief but resilience against future injuries. Dynamic Neuromuscular Stabilization (DNS) is a treatment method that focuses on restoring the body's innate movement patterns through the activation of the nervous system. Developed by a team of physical therapists, chiropractors, and neurologists in Prague, DNS is a proven method for improving stability, mobility, and overall health.

DNS works by using specific exercises and techniques to stimulate the nervous system, activating the body's deep stabilizing muscles and promoting the restoration of optimal movement patterns.

A common dysfunctional pattern that we see in patients with patellofemoral pain syndrome is overactivation of the entire lateral chain of the lower body, with tenderness and trigger points noted in the lateral hip, lateral glute, IT Band, lateral calf, and even into the outer portion of the ankle.

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Mitch's narrative echoes a universal theme—one where mechanical pain often bewilders individuals, leaving them uncertain of where to seek help. Seaside Chiropractic's commitment emerges as a guiding light, emphasizing the treatment of the individual, not just the ailment. Through cutting-edge diagnostics and tailored treatment plans, the promise is clear—to help individuals like Mitch regain their stride and rediscover the pleasures of everyday life.

Elevating Chiropractic Care in Key Largo and the Upper Keys

Whether you're enjoying the tranquility of Key Largo or embracing the beauty of Islamorada, your well-being matters. Knee pain relief isn't a distant dream—it's a reality within reach.

ART Certified Providers offer a tailored approach that outshines conventional methods in cases like these. By addressing knee issues head-on, these providers can make a real difference in your life.

Unstable Hips, Unwanted Back Pain: The Hidden Link Revealed

Dysfunction in the lateral hip stability system (aka Gluteus Medius Syndrome) can trigger a chain of issues, especially among endurance athletes favoring front-to-back and rotational movements over side-to-side motion. This instability resonates across the body, resulting in low back pain, SI joint discomfort, IT band tightness/pain, and often even knee pain. This recurring pattern emphasizes the need to address lateral hip stability for musculoskeletal health, especially among the active populations in Key Largo and the Upper Keys.

As a dedicated chiropractor in the Upper Keys, I've witnessed the intricate connection between gluteus medius function and these discomforts. This muscle's weakness, responsible for stabilizing the pelvis during movement, disrupts biomechanics, causing the mentioned issues. Recognizing and tackling this lateral hip stability pattern through chiropractic care can help restore balance, minimize associated pains, and foster a healthier, active lifestyle in the Key Largo and Upper Keys communities.

One Resident's Tale: Conquering Gluteus Medius Syndrome in the Upper Keys

In the heart of the Upper Florida Keys—Key Largo, Tavernier, and Islamorada—resides Tammy*, an active and spirited soul of 56. Her ex-athlete spirit continues to blaze as she ignites pickleball matches with infectious competitive energy. Amid the breathtaking canvas of the Upper Keys, Tammy finds solace in the gentle embrace of sunset yoga, a cherished ritual shared with friends.

Yet beneath Tammy's vibrant exterior, a relentless adversary resides—persistent low back pain and a tenacious IT band tightness. These unwelcome companions disrupt her focus at work, shroud her pickleball prowess, and trigger recurring bouts of discomfort along the outer knee. Such flare-ups cloud her beloved sunset yoga sessions—a sacred time that nurtures bonds with cherished friends. Beneath her optimism, a concern simmers, sparked by her mother's history of hip replacement surgeries.

*Name changed for anonymity

Common Complaints of Patients With Gluteus Medius Syndrome:

• Hip Pain in the Area of the “Back Pocket”

• Low Back Pain

• SI Joint Discomfort

• IT Band Tightness & Pain

• Knee Pain

• Limping

• Reduced Balance

• Difficulty with Stairs
  

Seeking reprieve, Tammy embarks on a search for answers. The corridors of her doctor's office yield the familiar prescription of painkillers and muscle relaxers—a path misaligned with her preference for holistic well-being. Massages offer fleeting relief, but the pain's persistent return fuels her quest for a more enduring solution. And then, a beacon from her past emerges—Seaside Chiropractic, where Tammy once triumphed over headaches.

Guided by her history, Tammy enters the doors of Seaside Chiropractic with renewed hope. There, she unveils the three-pronged approach, akin to her prior victories against headaches, now poised to combat her hip discomfort.

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Seaside Chiropractic's approach for Gluteus Medius Syndrome consists of the following:

The Psoas (aka “Hip Flexor”) originates from the front of the lumbar spine and attaches to the front part of the hip joint.

Active Release Techniques® (ART) to treat the Gluteus Medius and Other Involved musculature 

Active Release Techniques® (ART)is a soft tissue therapy that's gaining popularity for its ability to identify and treat the underlying causes of pain and dysfunction. One of the key components of ART is the Diagnostic Algorithm, a step-by-step process that helps ART practitioners identify the specific structures causing soft tissue conditions. Patients describe an ART treatment as feeling like a “good mixture of a deep tissue massage and a really good stretch”.

Some of the commonly treated muscles in conditions similar to Tammy’s are the low back muscles, gluteus medius and maximus, tensor fascia lata (aka TFL), distal IT Band, aricularis genu, and peroneus longus. 

The Chiropractic Adjustment to Free up the Joints of the Low Back

The Chiropractic adjustment typically involves a specific force to a vertebra or joint, aimed at correcting spinal & joint subluxations. The goal of adjusting the spine is to restore proper motion and improve spinal and overall joint function.

The Chiropractic profession uses many different adjustment techniques. Our team will determine what techniques are appropriate for Tammy and her condition.

Physical Rehabilitation to Address the “Pelvic Tilt” Movement Patterns 

The final piece of the puzzle, rehabilitation, promises not just relief but resilience against future injuries. Dynamic Neuromuscular Stabilization (DNS) is a treatment method that focuses on restoring the body's innate movement patterns through the activation of the nervous system. Developed by a team of physical therapists, chiropractors, and neurologists in Prague, DNS is a proven method for improving stability, mobility, and overall health.

DNS works by using specific exercises and techniques to stimulate the nervous system, activating the body's deep stabilizing muscles and promoting the restoration of optimal movement patterns.

A common dysfunctional pattern that we see in patients with gluteus medius syndrome is overactivation of the entire lateral chain of the lower body, with tenderness and trigger points noted in the IT Band, lateral calf, and even into the outer portion of the ankle.

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As the calendar pages turn, Tammy's strength resurges—not just within her body but her very essence. The compassionate practitioners of Seaside Chiropractic become her allies, unveiling a profound truth—that addressing the root cause of her pain is as vital as soothing its symptoms. The narrative unfurls to encompass countless individuals like Tammy, those navigating the labyrinth of mechanical pain with uncertainty.

The underlying message reverberates—Seaside Chiropractic exists to transcend the commonplace, advocating for individuals over ailments. Tammy's progress becomes a beacon of inspiration, a testament that revival extends beyond pain relief. Through the synergy of care and determination, Seaside Chiropractic rekindles the flames of lives weathered by discomfort.

Tammy's voyage echoes a universal truth—a path that exists beyond pain, a path where radiance and vitality flourish. Rooted in relatability, Seaside Chiropractic unveils a realm where well-being isn't just a destination but a way of life.

Elevating Chiropractic Care in Key Largo and the Upper Keys

Whether you're enjoying the tranquility of Key Largo or embracing the beauty of Islamorada, your well-being matters. Hip flexor or Low Back relief isn't a distant dream—it's a reality within reach.

ART Certified Providers offer a tailored approach that outshines conventional methods in cases like these. By addressing hip flexor issues head-on, these providers can make a real difference in your life.

Hip Flexors and Low Back Pain: A Closer Look at the Cause and Effect

The hip flexors play a pivotal role as one of the most frequent indirect sources of low back pain observed in our Key Largo office and across the Upper Keys. Their significance stems from their anatomical location—originating at the anterior of the lumbar spine, coursing through the pelvis, and securing themselves at the frontal hip joint. Often, their tightness triggers a notable outcome: pulling the spine into extension.

This seemingly small shift can result in an unintended outcome—compression of the posterior spinal joints. As a chiropractor in the Upper Keys, I've witnessed firsthand how this connection underscores the crucial need to address hip flexor tightness to alleviate low back pain effectively.

Hip Flexor Relief in the Upper Keys: A Story

Sarah*, a dedicated mother of three, navigates the bustling life of shuttling her kids to and from school and sports practices in the picturesque setting of the Upper Florida Keys.

While her weekdays are a whirlwind of activity, her weekends are reserved for the true joys of life—kayaking, boating, and snorkeling in the crystal-clear waters of Key Largo, Tavernier, and Islamorada.

Yet, hidden beneath her busy exterior lies a conflict that threatens to overshadow her vibrant lifestyle. Unbeknownst to many, Sarah battles with persistent low back pain, a result of years spent shuttling her children and long-standing hip flexor tightness exacerbated by her active weekends.

This uninvited pain clouds her interactions with her kids, leaving her irritable and unable to participate fully in the family adventures she loves.

*Name changed for anonymity

Common Complaints of Patient’s With Tight Hip Flexors Include:

• Discomfort in the front of the hip

• Reduced Range of Motion in the Hip Joint

• Difficulty Standing Straight

• Lower Back Pain

• Pain while walking (due to shortened stride & altered gait)

• Pain While Sitting

• Pain During Activities that Involve Hip Extension (i.e. climbing stairs, squatting, or lunging)

• Imbalanced Pelvic Alignment (feeling like “one hip is higher”)

• Weak Glutes

• Nerve Sensation (tingling, numbness, or radiating discomfort down the thigh)
  
  
  

Sarah's journey takes her through a labyrinth of medical advice. She approaches her general doctor, who offers painkillers and muscle relaxers, treatments she's wary of due to their temporary nature. A brief respite comes in the form of massages, but the pain's resurgence dampens her hope. It's amidst her uncertainty that a fellow parent at her children's school becomes the bearer of a solution—Seaside Chiropractic.

The prospect of chiropractic care evokes mixed emotions in Sarah. The idea of "being cracked" unsettles her, but the allure of returning to a pain-free life is too strong to ignore. With cautious optimism, she takes her first step into Seaside Chiropractic's doors. There, she discovers an approach unlike any she's encountered before—a three-pronged strategy that speaks to her holistic understanding of health.

---

Seaside Chiropractic's Approach to Hip Flexor Issues Consists of the Following:

The Psoas (aka “Hip Flexor”) originates from the front of the lumbar spine and attaches to the front part of the hip joint.

Active Release Techniques® (ART) to treat the Hip Flexors and Other Involved musculature 

Active Release Techniques® (ART)is a soft tissue therapy that's gaining popularity for its ability to identify and treat the underlying causes of pain and dysfunction. One of the key components of ART is the Diagnostic Algorithm, a step-by-step process that helps ART practitioners identify the specific structures causing soft tissue conditions. Patients describe an ART treatment as feeling like a “good mixture of a deep tissue massage and a really good stretch”. Some of the commonly treated muscles in conditions similar to Sarah’s are the psoas, iliacus, quadricep muscles, low back muscles, etc.

The Chiropractic Adjustment to Free up the Joints of the Low Back

The Chiropractic adjustment typically involves a specific force to a vertebra or joint, aimed at correcting spinal & joint subluxations. The goal of adjusting the spine is to restore proper motion and improve spinal and overall joint function.

The Chiropractic profession uses many different adjustment techniques. Our team will determine what techniques are appropriate for you and your condition.

Physical Rehabilitation to Address the “Pelvic Tilt” Movement Patterns 

The final piece of the puzzle, rehabilitation, promises not just relief but resilience against future injuries. Dynamic Neuromuscular Stabilization (DNS) is a treatment method that focuses on restoring the body's innate movement patterns through the activation of the nervous system. Developed by a team of physical therapists, chiropractors, and neurologists in Prague, DNS is a proven method for improving stability, mobility, and overall health.

DNS works by using specific exercises and techniques to stimulate the nervous system, activating the body's deep stabilizing muscles and promoting the restoration of optimal movement patterns.

A common dysfunctional pattern that we see in patients with hip flexor and low back issues is something called “lower crossed syndrome” or “pelvic tilt”. This usually derives from improper core mechanics and is treated effectively with DNS exercises!

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As the weeks progress, Sarah's journey unfolds with a mixture of apprehension and courage. The chiropractors at Seaside Chiropractic become more than medical practitioners—they become partners in her healing journey. Through their guidance, Sarah learns that her experience isn't unique; many individuals grapple with mechanical pain and the uncertainty of where to seek help. The message resonates deeply: Seaside Chiropractic is not just about addressing problems but understanding individuals.

In a triumphant crescendo, Sarah's persistence bears fruit. Her pain begins to dissipate, and she rediscovers the joy of pain-free interactions with her children. As she embarks on kayaking and snorkeling expeditions with newfound vigor, her smile becomes a testament to the power of holistic care.

Through Sarah's story, Seaside Chiropractic's message reverberates—there's a path to healing, a bridge from pain to relief. By offering a multifaceted approach rooted in relatability, the clinic empowers individuals to regain control of their lives. It's a reminder that, at Seaside Chiropractic, the goal is not just to treat physical issues, but to rekindle the flame of an active, fulfilling life.

Elevating Chiropractic Care in Key Largo and the Upper Keys

Whether you're enjoying the tranquility of Key Largo or embracing the beauty of Islamorada, your well-being matters. Hip flexor or Low Back relief isn't a distant dream—it's a reality within reach.

ART Certified Providers offer a tailored approach that outshines conventional methods in cases like these. By addressing hip flexor issues head-on, these providers can make a real difference in your life.

A Brighter Future for Your Hips & Low Back

Hip flexor strain may seem challenging, but it's no match for the Seaside Chiropractic Team. If you're seeking relief from your hip flexor tightness or low back pain relief in Key Largo, Tavernier, or Islamorada, know that you have options.

By embracing this innovative approach, you're taking a step toward a future with less pain and more freedom to explore the stunning Upper Keys.

Finding Shoulder Pain Relief in Key Largo and the Upper Keys

Living with Shoulder Impingement

A Real-Life Example: Meet Alex* from Key Largo

Meet Alex*, a skilled boat mechanic anchoring himself in the vibrant coastal community of Key Largo. Days spent beneath the sun, fixing and fine-tuning watercraft, have taken a toll. With every overhead wrench turn, a twinge of persistent shoulder pain reminds him of his craft. Seeking a solution to mend both his shoulder and his love for his work, he sought the expertise of an ART Certified Provider, casting a net of hope for relief.

*Name changed for anonymity

Navigating Shoulder Pain in the Upper Keys

Living in the beautiful Upper Keys, from Key Largo to Tavernier and Islamorada, offers a slice of paradise. Yet, even amidst the stunning landscapes, shoulder pain can become an unwelcome companion. If you've been suffering from pain in the front of your shoulder when reaching overhead, you're not alone. Discover how the ART Diagnostic Algorithm can be your guiding light to pinpoint the issue and find tailored relief.

Shoulder Impingement Unveiled

The Supraspinatus Muscle is Highlighted in blue. You can see how it travels underneath the AC joint and attaches to the front of the shoulder.

Shoulder impingement isn't just another inconvenience; it's a disruption that affects both your comfort and mobility. The pain and limited movement associated with this condition can be a real hindrance, especially in active communities like Key Largo and the Upper Keys.

The ART Diagnostic Algorithm: Your Personalized Solution

Imagine a scenario where you can precisely identify the source of your shoulder pain, and then receive a customized plan to tackle it. That's exactly what the ART Diagnostic Algorithm offers.

Whether you're savoring the laid-back vibes of Tavernier or exploring the vibrant marine life in Islamorada, this algorithm can be your ticket to relief.

Cracking the Code: How the ART Algorithm Works

• Finding the Source of Pain:

  The first step involves understanding the specific motions or positions that trigger the pain. For Alex, it might be the act of raising his arm overhead.

• Identifying Contributing Factors:

  Using advanced techniques, the ART Certified Provider delves deeper to isolate the root cause. Alex's case could involve tight rotator cuff muscles or issues with his shoulder blade movement.

• Crafting a Customized Solution:

  With the cause identified, the provider creates a personalized plan. For Alex, this might involve ART treatment to release tension in his rotator cuff muscles and exercises to enhance shoulder blade movement.
  

Elevating Care in Key Largo and the Upper Keys

Whether you're enjoying the tranquility of Key Largo or embracing the beauty of Islamorada, your well-being matters. Shoulder pain relief isn't a distant dream—it's a reality within reach.

The ART Diagnostic Algorithm empowers ART Certified Providers to offer a tailored approach that outshines conventional methods. By addressing shoulder impingement head-on, these providers can make a real difference in your life.

A Brighter Future for Your Shoulders

Shoulder impingement might be challenging, but it's no match for the ART Diagnostic Algorithm. If you're seeking shoulder pain relief in Key Largo, Tavernier, or Islamorada, know that you have options.

By embracing this innovative approach, you're taking a step toward a future with less pain and more freedom to explore the stunning Upper Keys.

Mastering Sciatica: Your Comprehensive Guide to Do's and Don'ts for Optimal Relief

Decoding the Complexity of Sciatica

In the realm of bodily discomfort, sciatica stands out like a puzzle that demands solving. Imagine your sciatic nerve, a major player in the nervous system, deciding to throw a tantrum. The result? A searing pain that shoots down your leg, distinct from your ordinary back or hip pain.

However, sciatica isn't just one-size-fits-all; it's more like a spectrum of potential culprits. As medical investigators, our task is to discern the precise root cause behind this enigmatic condition – whether it's a problematic disc, unruly muscles, or an irritated facet joint.

The “Do's” of Sciatica:

1. Embrace the Power of Ice:

When sciatica sends a painful shockwave down your leg, ice becomes your go-to ally. Think of it as a soothing balm that cools the inflammation responsible for the discomfort. Ice can be your ticket to taming the fiery irritation coursing through your sciatic nerve.

2. Unveiling the Cobra Pose:

Enter the yoga realm and meet the cobra pose, a posture mirroring the graceful rise of a cobra. Lie on your belly and gradually lift your upper body, arms forming a cobra's elevated head. This maneuver serves as a tension reliever, gently easing the pressure on your aggrieved sciatic nerve, leading to welcomed relief.

3. Elevate Comfort with Lumbar Support:

While reclining might be appealing, prolonged sitting is sciatica's adversary. Employ the lumbar support roll as a trusty companion – a device designed to prevent slouching and subsequent nerve irritation. By maintaining proper posture, you shield your back from flexion-induced discomfort.

4. The Fetal Sleep Solution:

Sleeping might seem like an obstacle course when sciatica is at play. However, adopting the fetal position could be the answer. Snuggle up on the side causing you distress, and include a pillow between your knees for an extra layer of comfort that minimizes nerve strain.

The “Don'ts” of Sciatica:

1. The Heat Temptation:

Initial warmth from heat might seem inviting, akin to a comforting embrace. However, bear in mind the hidden truth – heat can stoke the flames of inflammation, aggravating your discomfort. To truly pacify sciatica, choose the cooling touch of ice.

2. The Sedentary Trap:

Sitting is a commonplace act, but it morphs into a foe when sciatica enters the scene. The longer you remain seated, the more you pressurize your sciatic nerve. Thus, interlace moments of standing, stretching, and breaks to offer your nerve respite from extended seating.

3. Shun Aggravating Activities:

In the pursuit of fun, avoid endeavors that accentuate your leg's distress. Pushing through pain might feel commendable, but when sciatica flares, it's counterproductive. Listen to your body's signals and sidestep any pursuits that fuel the agony.

4. The Back-Sleeping Ban:

While sleeping on your back is customary, it's unwise when sciatica's in the picture. Such a position can exacerbate nerve irritation. Instead, adhere to the fetal position for a more sleep-conducive posture.

5. Lifting with Caution:

Channeling your inner strongman may be tempting, but heavy lifting becomes a sciatica antagonist. The strain on your back and the subsequent nerve response can be particularly unforgiving. Prioritize your back's well-being and avoid undue strain.

Conclusion: Your Sciatica Guide to Success

In the intricate landscape of sciatica management, understanding the do's and don'ts is akin to wielding a powerful toolset. The cooling relief of ice, the strategic yoga prowess of the cobra pose, the support of lumbar rolls, and the art of sleeping in the fetal position constitute your proactive measures. Conversely, shying away from heat's allure, keeping active to avoid prolonged sitting, bypassing painful activities, embracing side-sleeping, and approaching lifting with mindfulness are your guardians against aggravation. With these principles in tow, you stand poised to conquer the intricacies of sciatica and regain mastery over your well-being.

3 Steps For A Healthy Summer!

As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.

1. Ease Back Into Exercise: Many of us have developed new habits over the past year during quarantine, many of them healthy habits like biking or running. As we ease back into the nice weather it’s not uncommon to see our patients overdo themselves in the first few weeks back to exercise. However, you may have worked up to a specific personal goal prior to the winter, or gotten used to a certain level of physical activity.

   It’s important to know that if you took time away from that specific activity during the winter, not properly leading back up to that level of exercise puts you at a very high risk of injury. So while your ego may be telling you to run that 5K your first time back out on that trail this summer, it is smarter to work back up to that level of exercise to avoid injury.

2. Smart Road Tripping: Is it possible to have a summer vacation without spending quality time with your family on the road? Whether you’re making precious family memories driving down the shore every weekend, or planning that big long road trip to go see Grandma and grandpa for the first time in a long time. It’s integral to pay attention to your biomechanics while you’re driving. Some tips that we give our patients and a lot of the time on the road are:

   • Pack a small pillow for low back support if your car doesn’t have a built-in lumbar support mechanism

   • Pay attention to your feet’ position! Both feet should always be even with each other to protect pelvis alignment. For example, if your right foot is on the gas/brake, then your left leg should NOT be bent, it should actually be extended off to the left side of the brake to maintain a proper pelvis positioning.

   • If you’re on an open road type of road trip, don’t be afraid to utilize cruise control if it is safe. This allows you to bend both knees and give the pelvis and low back a break.

3. Get Out And Move!: Motion is lotion whether it’s going for a hike, a light jog, a walk with your dog or your kids, or taking up a sport that helps fulfill your competitive side. Get out and enjoy the nice weather! These types of little changes that you make in your daily routine pay huge dividends down the road for your health. There’s no better time than now to start a new healthy habit with the nice weather and the increase in free time.

Jesse J. Suess, DC CCSP®
Seaside Chiropractic
Key Largo, FL

FAQ: "Why Do I Have a Pulled Muscle?"

As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.

Today we're going to talk about muscle pulls or muscle strains. If you're an athlete, odds are you've dealt with some sort of muscle pull, but also non-athletes and just your everyday desk jockey can deal with some sort of muscle strain as well. So the muscle's like a giant rubber band. It should rest in a nice relaxed state. So when we contract our muscle, the muscle gets very tense, and then it relaxes. So it gets tense and relaxes. That's a nice, healthy muscle. So in an athletic type of muscle pull situation, maybe we contract too quickly and it causes an injury to those muscle fibers.

But what we don't think about is things like desk jockeys or people who spend a lot of time on their feet, they can deal with muscle strains just from what we call repetitive strain or repetitive stress and this happens when the muscle stays in a semi contracted state for a long period of time and there's excess tension on that muscle. So that muscle never really gets a full opportunity to relax and let go of all that lactic acid. And it really puts a lot of stress on those individual muscle fibers and that can actually lead to a muscle strain too.

So in summary, there are two types of muscle pulls or strains that you could deal with, a traumatic type injury, like a pulled hamstring, or at worst, like an Achilles injury or a repetitive muscle strain. A lot of times we'll see that up in the neck. like when you kind of got to work out your neck all the time, or in the low back, if you've been doing a lot of yard work. Repetitive type motions like that can also cause muscle strain.

So if you're dealing with this, it's very important to kind of check out the joints in the area and makes sure they're moving properly. Because remember, the primary job of a muscle is to move a joint and if that joint's not moving properly, it may cause excess stress and tension on the muscle. So our job is to remove any restriction from the joint, in turn helping the muscle function at its optimal capabilities and removing tension from that muscle. So if you're having any sort of muscle strains or if you're susceptible to these types of muscle strains, make sure to give us a call and make sure to like, follow, and subscribe to our pages. Thank you.

If you have any questions or please do not hesitate to reach out!
DrJesse@WaldwickChiropractic.com

Jesse J. Suess, DC CCSP®
Seaside Chiropractic
Key Largo, FL

At-Home Stretch For Back Of The Shoulder Pain!

As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.

Today I'm going to show you a stretch you can do for pain near the back of your shoulder. So, very commonly do we see that type of pain, and the way we assess that in the office, we'll have the patient lying on their back actually, when we do this, what we want to see is a full 180-degree arc in the shoulder. What I mean by that is when you come up like this, we want to make sure we get 180 degrees from there to there. So, if you're doing this test standing straight up and down, you can come up here okay. But you're having trouble getting to that full 180 degrees. And this motion is very tough for you. This is the perfect stretch for you to do at home. So, stay tuned and we'll show you that stretch.

So, we've established that you're lacking on that internal rotation of the shoulder that's tough. Maybe you feel a little bit of pain with that. Here's a good stretch you can do at home. You'll just need a wall or a couch or something that you can lay up against. I'm going to just put my back flat up against the wall. Feet flat up against the wall to maintain my angles and make sure your shoulder is not like this. You want to make sure the back shoulder is all the way flat up against the wall. From there, we're going to keep our angles at 90 degrees. So, I'm going to have 90 degrees here between my shoulder and my torso and 90 degrees here between my elbow and my forearm. So, two 90-degree angles.

From there, we're going to let our shoulders fall in, one quick caveat with that. As you do that, if your shoulders are really tight, you'll notice your elbow slide in with it. Don't let that happen. If you feel that happening, just brace with your other hand, let it fall to the point where it stops on its own. From there, we're going to apply a quick downward pressure on the hand. Just a very slight pressure. I'm not pushing. It's almost like just slightly more than gravity. And you're just going to hold this for 30 to 45 seconds. You should feel a good stretch behind the shoulder. As with any stretch I ever show you, if there's pain during the stretch, you stop right away. This should feel good. This is a no pain, no gain situation.

And also with any stretch, you're always looking to flirt with the edge of your comfort zone. This isn't jamming it down till the range of motion's full, it's going to take a process and persistence to get you to that point where you need to be.

If you have any questions or please do not hesitate to reach out!
DrJesse@WaldwickChiropractic.com

Jesse J. Suess, DC CCSP®
Seaside Chiropractic
Key Largo, FL