What to do before you have surgery

About 60 million Americans will have surgery this year.  But complications like blood clots, infections, post-operative delirium, complications of anesthesia, bed sores, hemorrhaging, respiratory failure and transfusion reactions are far too common.   Complications could be minimized with a few simple tips.

1.  Make sure you really need the surgery.  Most operations are elective and do not need to be done immediately, if at all.  So do your homework.  Research less invasive options, talk to other health professionals and get a second opinion.  If your surgery is for anything musculoskeletal, get an opinion from a chiropractor.  Chiropractors make their living keeping people off surgeons tables.
2.  Eat right.  No junk food for six weeks prior to the surgery.  No candy, soda, trans-fat, fried foods, cookies or cake.  Eat plenty of vegetables and fruit.  This will give you the vitamins and anti-oxidants your body needs and will help eliminate toxins from your system.
3. Drink water.  Make sure you are drinking 64 oz. of water a day.  Being properly hydrated will help you tolerate the anesthesia and other drugs better.
4. Take a multi-vitamin and increase your vitamin C.  You will need the extra vitamins, especially C in order to give your body the building blocks it needs to repair tissue.
5. Start an exercise program before surgery.  If you can start six weeks ahead of time, do it.  You will need extra muscle strength to help you rehabilitate afterward.

A recent study showed that a pre-habilitation program like the one above can eliminate the need for in-patient rehabilitation by 73%.  That means you can get out of the hospital faster and get back to living life.

For more information on pre-habilitation programs or if you want a second opinion, contact Jennifer at 262-251-8306 and she can set you up with a Free Consultation where we can go over your situation.

Carpal Tunnel Syndrome and Exercise

We have discussed the topic of Carpal Tunnel Syndrome (CTS) exercises previously but this topic is so important, it warrants another look at this subject from a different perspective.  Please keep in mind there are many exercises that will help patients with CTS, including a general, aerobic exercise program where walking, elliptical, stepping, cycling, rowing, swimming and more will facilitate either directly or indirectly.  In other words, just “staying in shape” will greatly enhance your health and is therapeutically beneficial for many conditions, including CTS.  Remember, if your BMI (Body Mass Index) is over 25 (especially 30) and/or, if your waist size is greater than 35” and especially 40”, the risk of CTS increases significantly.  Therefore, diet and exercise are important components of improving your overall health– including conditions like CTS! Here are 5 exercises and/or suggestions for managing CTS:

1. Circles : This exercise will strengthen the wrist & forearm muscles, increase the wrist’s range of movement/flexibility, and decreases wrist pain. This can be done multiple times a day as a “mini-break” from keyboard/computer work, as well as a “morning warm-up.”  Slowly rotate your wrist/hand from a palm up to a palm down position and repeat up to 10 times.

2. Prayer Stretch:  Stretching helps to breakup adhesions that form in the carpal tunnel.  Place the palms together, fingers straight & pointing up (prayer position).  Keeping the heels of the hands together, slowly lower the hands and raise the elbows so that the angle at the wrist decreases. Push your fingers together for 5 sec. Hold for 10 seconds and repeat up to 10 times, depending on time availability.  Do this multiple times a day.

3. Strengthening:  Using a hand weight or TheraTubing, assume the same position as #1 above and slowly raise the weight or stretch the tubing by flexing the wrist with the palm in each of 4 positions: palm up, thumb up, palm down and pinky up. Use your opposite hand to support your wrist with the pinky up exercise

4. Ergonomics:  Consider modifying your workstation, especially if your monitor is off to a side or too high, if your elbows are bent more than 90°, if your forearms are digging into the edge of the desk, use a trackball mouse so your arm can stay still, consider a larger screen, and an “ergonomic” keyboard (one that is not flat); use a “good” chair with adjustable arms to rest the forearms on.

5. Posture: Sit “tall”, relax your shoulders (no shrugging), feet flat on the floor, and take mini-breaks” at your workstation.  If you have to, set a timer for every 30-60 minutes that will remind you to stretch.

Two more “tricks” that really help: 1. Reduce your stress on the job – treat others like you would like to be treated (get along with your co-workers); 2. Enjoy your job!

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME!

For more information log on to: www.relieffromcarpaltunnel.com

Gluten Free Cooking – Questions and Answers

Dr. Paul Kramer appears as a guest on “What’s Cookin’” w/ KC Thorson.  Dr. Kramer and KC reveal secrets about gluten free eating, that most people (even doctors) don’t know !

Including:

• What is Gluten ?
• Who should avoid gluten ? and why ?
• What diseases are associated with gluten in the diet ?
• What are some alternatives to gluten ?

And, much, much, more !

At the end of the show KC cooks some fabulous gluten-free spaghetti.

To see the show, log on here!

What Really Causes Whiplash?

Whiplash is a non-medical term for a condition that occurs when the neck and head move rapidly forwards and backwards or, sideways, at a speed so fast our neck muscles are unable to stop the movement from happening.  This sudden force results in the normal range of motion being exceeded and causes injury to the soft tissues (muscles, tendons and ligaments) of the neck. Classically, whiplash is associated with car accidents or, motor vehicle collisions (MVCs) but can also be caused by other injuries such as a fall on the ice and banging the head, sports injuries, as well as being assaulted, including “shaken baby syndrome.”

The History Of Whiplash. The term “Whiplash” was first coined in 1928 when pilots were injured by landing airplanes on air craft carriers in the ocean. Their heads were snapped forwards and back as they came to a sudden stop. There are many synonyms for the term “whiplash” including, but not limited to, cervical hyperextension injury, acceleration-deceleration syndrome, cervical sprain (meaning ligament injury) and cervical strain (meaning muscle / tendon injury). In spite of this, the term “whiplash” has continued to be used usually in reference to MVCs.

Why Whiplash Occurs. As noted previously, we cannot voluntarily stop our head from moving beyond the normal range of motion as it takes only about 500 milliseconds for whiplash to occur during a MVC, and we cannot voluntarily contract our neck muscles in less than 800-1000 msec. The confusing part about whiplash is that it can occur in low speed collisions such as 5-10 mph, sometimes more often than at speeds of 20 mph or more.  The reason for this has to do with the vehicle absorbing the energy of the collision. At lower speeds, there is less crushing of the metal (less damage to the vehicle) and therefore, less of the energy from the collision is absorbed.  The energy from the impact is then transferred to the contents inside the vehicle (that is, you)! This is technically called elastic deformity – when there is less damage to the car, more energy is transferred to the contents inside the car.  When metal crushes, energy is absorbed and less energy affects the vehicle’s contents (technically called plastic deformity).  This is exemplified by race cars.  When they crash, they are made to break apart so the contents (the driver) is less jostled by the force of the collision.  Sometimes, all that is left after the collision is the cage surrounding the driver.

Whiplash Symptoms. Symptoms can occur immediately or within minutes to hours after the initial injury.  Also, less injured areas may be overshadowed initially by more seriously injured areas and may only “surface” after the more serious injured areas improve. The most common symptoms include neck pain, headaches, and limited neck movement (stiffness). Neck pain may radiate into the middle back area and/or down an arm.  If arm pain is present, a pinched nerve is a distinct possibility. Also, mild brain injury can occur even when the head is not bumped or hit. These symptoms include difficulty staying on task, losing your place in the middle of thought or sentences and tireness/fatigue.  These symptoms often resolve within 6 weeks with a 40% chance of still hurting after 3 months, and 18% chance after 2 years.  There is no reliable method to predict the outcome. Studies have shown that early mobilization and manipulation results in a better outcome than waiting for weeks or months to seek chiropractic treatment. The best results are found by obtaining prompt chiropractic care.

We realize that you have a choice in where you go for your health care needs and we truly appreciate your consideration in allowing us to help you through that potentially difficult process.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR WHIPLASH! FOR A FREE NO-OBLIGATION CONSULTATION CALL 262-251-8306

How to Choose a Good Shoe?

Every shoe company has their own little twist on what makes their shoe better.  You see bigger cushions, arch supports, odd shaped soles, inflatable shock absorbers and just about anything a shoemaker can dream up.

But, what makes a good shoe ?  And, how do you know if a shoe is really good for you ?

As I have written in other articles, arch supports are no good.  Contrary to what shoe companies, orthotic makers and many doctors say, arch supports do nothing to treat or prevent injury.  This is not just my opinion.  The British Journal of Sports Medicine did an extensive study of footwear in 2008.  They concluded that there is no scientific evidence anywhere, that arch supports either treat or prevent injury.

You can also test whether arch supports are good for your body.  Stand barefoot and walk around, take deep breaths, stand on one foot, move side to side or any movement you want to test.  Then put your arch supports on.  You will notice that it is more difficult to do any movement you choose while wearing arch supports.  (Yes, even your breathing can feel more restricted.)

So, when you look for a shoe, make sure the inside is level from side to side.

Also, make sure the back of the heel of the shoe is the highest point.  If any part of the shoe is higher than the heel, it will cause your shoulders to droop when you walk.

Make sure the shoe is wide enough across the toes.  If it is too tight, not only does it hurt your foot, it will cause balance problems.  You can test this by putting on a tight pair of shoes and standing for a while.  You will notice that you sway more in tight shoes.

To find out more about how I treat foot problems, balance disorders and back pain: log on to:  www.painfree-greatposture.com and order a free report.

Chronic Pain and Omega 6 Fatty Acids

If you suffer from chronic pain, you may be surprised to learn that the types of oils you consume are making your pain worse.  The biggest offender is the omega-6 type oil.  These oils cause the body to become more inflamed.  The inflammation not only causes pain, but a whole bunch of other nasty diseases.

Here is what the American Academy of Pain Management has to say:

“Changes in the modern diet are largely responsible for the increasing incidence of essential fatty acid (EFA) imbalances and deficiencies.”

“The ratio of omega-6 to omega-3 fats has changed dramatically due to the

widespread use of vegetable oils (mostly n-6 fats) in cooking and to the processing of oils to alter omega-3 fats to improve shelf life and eliminate their stronger taste (just think of the distinctive tastes of cod liver or flax oil these are high in omega-3).”

“Historical estimates place the ratio of omega-6 to omega-3 oils at nearly 1:1 for prehistoric humans.”

By the turn of the century (1900), the ratio had increased to about 4:1.

The current American ratio is about 25:1.  (unbelieveable !!!)

“The sharp rise is due to increased vegetable oil consumption:

from 2 lb. per year in 1909 to 25 lb. per year in 1985!”

“Many of the chronic inflammatory conditions that accompany EFA imbalance are currently treated with symptom-specific pharmaceutical drugs such as steroids, prednisone, aspirin, and other nonsteroidal anti-inflammatory drugs (NSAIDs), sulfasalazine, and colchicine.”

“The problem with such drug therapies is that they prevent the formation of ‘good’ anti-inflammatory eicosanoids, or they shift the production of one type of eicosanoid to another.”

“For effective, long-term management, eicosanoid production should be modified through dietary changes (balancing dietary intake of specific fats) and controlling insulin levels in the circulation.”

“Maintaining a proper balance between the various families of dietary fats may be one of the most important preventative measures a person can take to reduce the likelihood of developing one of the chronic diseases of modern civilization, such as diabetes, heart disease, obesity, irritable bowel syndrome, and autoimmune disease.”

“And for patients who may already have one of these diseases, Essential Fatty Acid testing and therapy has been demonstrated to reduce both morbidity and mortality associated with these diseases.”

For more information on natural solutions to chronic pain log on to: www.stopyourfibronow.com or www.newbackpainreliefinfo.com

Information for this article was taken from:
American Academy of Pain Management
Weiner’s Pain Management
A Practical Guide for Clinicians
Seventh Edition, 2006, pp.584-585
Edited by Mark Boswell and B. Eliot Cole

What Stretches Can I Do For My Sciatica?

I am asked this question quite often, and the correct answer is a little complicated.

Stretching does not alleviate sciatica.  It only makes it worse.

The sciatic nerve is the largest nerve in the body.  It starts in the lower back and goes all the way down the legs to the toes.  It commonly gets irritated from poor posture, degenerative discs, narrowing of the spinal canal (spinal stenosis), swollen joints in the spine, or problems with the pelvic joints (sacro-iliac joints).

When the sciatic nerve gets irritated or pinched, it is very painful.  As a response, the muscles in the buttocks and the back of the legs spasm up.  Because the muscles are cramped and spastic, people with sciatica want to stretch.  Typically, they bend forward and stretch the hamstrings or they lay on the back and pull their legs up.

These stretches loosen up the spasms and give slight relief of the pain.  However, the stretching also elongates the sciatic nerve and causes more irritation.  The nerve irritation causes more pain and spasm.  So, the patient stretches more.  They get temporary relief from relaxing the spasms, but the nerve gets more irritated.  This leads to more pain and spasm…so the patient stretches more…and on and on it goes.

The stretching only gives temporary relief, but in the end, it makes the patient worse.

The best thing to do if you suffer from sciatica, is to get the cause of the problem solved.  You should find out if the cause is poor posture, degenerative discs, swollen spinal joints or a sacro-iliac joint problem.  All these conditions are treatable.  If the condition is properly treated, the sciatic pain and spasms go away.

For more information on sciatica treatment log on to: www.newbackpainreliefinfo.com

Low Back Pain and Balance

What do low back pain and balance have to do with each other?  Well, a lot!  First (and most obvious), poor balance can lead to falling, which is the number one cause of injuries after the age of 70 (which includes low back pain). Unfortunately, as we age, we lose both balance AND bone density – a double whammy when it comes to falling, as this combination can result in fractures of low back vertebra. Below is a chart that shows what the “normal” length of time we should be able to stand on one foot (eyes open and eyes closed):

As this chart illustrates, over time, we rapidly lose our ability to balance, especially when we close our eyes.  In fact, many of us cannot stand on one leg with our eyes closed for more than a few seconds well before the age of 59! Try it!  Stand up in a corner of a room or in a doorway where you can grab onto the wall or door jams if you lose your balance. (We certainly do not want you to fall during this test!)  Look at your watch or a clock with a second hand and count out loud in time with each second on the clock, “one thousand one, one thousand two, one thousand three, …..”– you get the idea.  Once you have the rhythm down, try counting first with your eyes open for 30 seconds and then try it again with the eyes closed.  Quite different, isn’t it? Now switch legs and try it again – eyes open first and then eye closed counting in time with the passing of each second. If you’re not pleased with you performance, try it over again a few times.  If you’re like most of us, you may feel a little inadequate right now.  Most of us need to start including some “balance exercises” into our daily routine.

So, why is it that we lose our balance so easily as we age?  This is mostly because we become less active or, more sedentary as we advance in age, partially because we’re not interested in doing activities that require balance.  Also, we get afraid of falling down. Remember, when we were young(er), we romped around and bounce off walls and fell all the time.  It was “routine” to come home from school with grass stains on our knees and backyard sports always resulted in falling, sometimes pretty hard! Rolling down a hill to purposely getting dizzy was quite attractive to us as kids – but certainly not now!  In fact, getting on the floor to play with the kids usually leaves us sore for at least a few days. Now, I’m not suggesting we all run out and start rolling down hills, jump up and down or purposely fall down.  But, including active “balance” exercises into our daily routine should be THE LEAST we should do.  So, go for a brisk walk or a slow jog, ride a bike, walk in the park on uneven ground.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN!  FOR MORE INFORMATION< LOG ON TO: www.newbackpainreliefinfo.com

Why Gluten Free?

Gluten Free is a nutritional buzz word that is floating around quite a bit lately.  You can find these words more and more on the labels you see in the grocery store.  But…what does it mean ?  And, why are we seeing it more and more ?

Well…gluten is a substance found in grain especially wheat.  But , it is also found in corn and some other grains.  The problem is that many people are allergic to it.  If you have blood type O you are genetically susceptible to reactions to it.  But, other blood types can develop an allergy as well.

The allergic reactions can cause a wide range of symptoms.  Headaches, stomach upset, stuffy nose, fatigue, constipation, diahhrea, anal bleeding, swelling of the joints, behavioral problems, depression and anxiety.  Also, patients with fibromyalgia usually do better on a gluten free diet.

When I started practice 15 years ago, I used to suggest people who are having these problems to stop eating white flour. (bleached flour)  The processed white flour concentrates the gluten and gives people stronger reactions to it.  However, now thanks to wonders of genetic engineering (sarcasm)…we now have whole grain wheat that is just as high in gluten content if not higher.

The reason the gluten content has been made higher is because gluten is the substance that makes dough sticky.  If you want to make a fluffy bread or gooey pastry or a cracker shaped like a fish, the gluten helps the dough or batter hold together.  The higher the gluten content, the easier it is to make the wacky treats Americans love to eat and then wonder why they are getting sick.

Gluten is really common because it is present in so much of our food.  Try finding a processed food that does not contain wheat or corn.  Its tough.

The result is, lots of people are having gluten related health problems.  Especially, kids who don’t have well developed intestinal linings.  This can lead to the gluten getting into the blood stream undigested.  Then you get some really bad problems.  Lots of allergic reactions.

As a side note, if you have a child with behavioral problems, take him/her off wheat, milk and sugar for a month.  At the end of the month, if you don’t have a different kid, let me know, it will be a first.

The good news is there are many products now available that are gluten free and easy to find.  The grocery stores now carry them.  Many times right next to the products you normally buy. Just a few years ago, it was really hard to find this stuff.  And…when you did…the products tasted…really bad.  But things have come a long way.

For more information on nutrition and health log on to www.painfree-greatposture.com

For more information on how I treat fibromyalgia log on to www.stopyourfibronow.com

Neck Pain Self-Help Techniques

Neck pain can flare up for many reasons. Trauma, posture problems, bad pillows and chairs or excess stress can all cause neck pain.  Research says that the best treatment for neck pain is chiropractic care.  But a good chiropractor is not always available.  Here’s what to do when neck pain strikes:

1. Acute stage: This is the period of time when neck pain first starts and it’s usually very sore and painful.  This stage occurs immediately after an injury and continues for 24 to 48 hours but can be perpetuated for a week or longer if you are careless about your activities and keep irritating it.  Injuries to the neck are similar to a cut on the skin. If you pick your cut, it will bleed again.  Sometimes, you have to wait a week or two before you can, “…pick off the scab.” This analogy also applies to neck pain after an injury.  At this stage, you need to apply the principle of “PRICE” (Protect, Rest, Ice, Compress, Elevate).  OK, I guess we’re not going to “compress” or “elevate” our neck but certainly the others apply nicely. To protect the neck, avoid quick/unguarded movements as these can “…pick at the cut” and re-injure the tissue. Rest means you may have to hold back on some activities that are strainful and might also, “….pick at the cut.”  Ice is a WONDERFUL pain killer and anti-inflammatory and should be rotated on/off/on/off/on at 20 minute rotations of ice/no ice/ice/no ice/ice. This creates a “pump-like” action that pushes away the swelling and therefore, reduces pain.  After 24-48 hours, you can alternate ice/heat/ice/heat/ice at 10/5/10/5/10 minute intervals as heat relaxes tight muscles and as a result, can help reduce pain. These self-help techniques can continue for a few days to a whole month, depending on the degree of injury and, how “nice you are” to yourself (so you don’t over do it!)  Cervical traction (home over-the-door traction) can really help a lot too!
2. Sub-acute stage: This stage of healing starts anytime after 48-72 hours and can last 4-6 weeks or more, depending on again, the degree of injury and is “niceness” dependant!  During this stage, the callus (scab) is hardening and its becoming stronger/less likely to “re-bleed.”  During this stage, range of motion, fiber stretching, isometric exercises can slowly be integrated into your program. Progressively harder exercises and re-introduction back into “normal” activities should be emphasized during this stage.
3. Chronic stage: This stage can last from 8 weeks to 1 or more years.  When neck pain persists, determine which activities you can do, including exercises. When “flare-ups” occur, a brief time period with PRI(CE) is nice!  Exercises here can be helpful based on your tolerance and exercise experience.

If pain persists in any of these stages and you want to get relief, call our office.  For more helpful tips log on to www.painfree-greatposture.com.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR NECK PAIN! FOR A FREE NO-OBLIGATION CONSULTATION CALL 262-251-8306