Lowe Chiropractic has moved! We are excited to open our new office on 3821 Watt Ave., Sacramento, CA 95821!
tl;dr - Focus on strengthening the hamstrings (knee flexion) with higher repetitions and lower resistance. Include ankle and hip exercises as part of your exercise routine. Adding in balance to your resistance training will better exercise the stabilizing muscles.
Scroll To The Bottom For Exercises
Doctor Lowe's Thoughts:
When talking about the health of the knee, or any joint, you must first keep in mind that the human body works together to accomplish any movement. So when we look to rehabilitate the knee, we must also take into consideration the neighboring joints/muscles and their effect on the knee.
Listed below are muscles that cross 2 joints, meaning they move the knee and another joint (either the hip or ankle). This is important because it tells us that for proper knee rehabilitation, we must also include hip and ankle exercises/stretches.
Muscle: Hamstring Group (Semitendinosus, semimembranosus, and the long head of your biceps femoris)
Joints: Hip and knee
Action: Hip extension and knee flexion
Muscle: Rectus femoris (one of the quadriceps)
Joints: Hip and knee
Action: Hip flexion and knee extension
Muscle: Gastrocnemius (calf)
Joints: Ankle and knee
Action: Knee flexion and ankle plantar flexion
Basic Rehabilitation Exercises for the Knee:
1) Calf Raises
2) Calf Stretch
3) Hip Flexion (isolating the rectus femoris muscle)
4) Hip Extension
4) Knee Flexion
5) Knee Extension
6) Quadriceps and Hamstring Stretches
Tip: Focus more on strengthening your hamstrings vs. the quadriceps. This is for 2 reasons.
Reason 1: Most of our daily life and exercises already focus on the quadriceps. Walking up stairs, arising for a seated position, squats, lunges, etc are all quadriceps heavy activities.
Reason 2: Your quadriceps are dumb. They consist of four muscles that all insert into one common location. Your hamstrings on the other hand (or leg), attach to the left and right side of your knee. I like to think of them as the reigns to a sleigh as they are more able to control and stabilize your knee.
Rehab exercises should be performed with high repetitions (15-20) for 2-3 sets. All movements should be slow and under control. If you feel any sharp or shooting pains during these exercises your should stop performing that exercise. Exercises should be done anywhere from 3-5 days/week depending on the extent of your injury and physical restriction.
***The major weight bearing joint are the knees, hips, and lower back. These joints are quicker to wear down and develop arthritis so give them some extra TLC.
Dr. Aaron Lowe
Walk your way to vitality and longevity. Walking everyday helps to maintain a healthy weight while preventing chronic diseases like diabetes and cardiovascular disease.
Let me tell you it is not easy finding healthy, low carb, low calorie, and EGGLESS recipes to get your pancake fix in the morning.
But alas, I have discovered and perfected the quick-and-easy recipe for banana pancakes. No eggs, no carbs, high energy, and high nutrition.
Prep time: 5 minutes
Cook time: 15 minutes
3 Tablespoons coconut flour
3 Tablespoons coconut milk
3 Tablespoons coconut oil (liquid)
1 Tablespoon flaxseed meal
2 Tablespoons water
Cinnamon (to preference, I love cinnamon!!!)
Vanilla Extract (to preference, I also love vanilla!)
This recipe is so simple that anyone new to the kitchen can make.
1) Mix all ingredients together. Make sur
1) Chiropractic has been around for over 100 years serving mankind to return to an optimal state of health without the use of drugs or surgery.
2) Chiropractic works on the stucture of the human body, allowing for proper healing and reducing your chance of chronic pain
3) Chiropractors are primary care doctors, meaning you can walk right into their office for treatment without the need for a referral from your medical doctor. This also allows Chiropractors to refer out to specialists
The latest statistics from the CDC show 'heroin use has increased across the US among men and women, most age groups, and all income levels.' This is in part attributed to the increase in people addicted to opioid pain killers battling chronic pain. Examples of opioid pain killers are vicodin, oxycontin, and percocet.
Statistics from the CDC show that Medical Doctors prescribed 259 million prescriptions for opioid pain killers in 2012, enough so that each American adult could have a bottle. This trend of Medical Doctors treating chronic pain needs to stop. Deaths from accidental poisoning (mainly due to prescription pain medication) has already become the #1 cause of accidental deaths, surpassing auto accidents.
Can Chiropractic Be The Solution?
Yes. Absolutely. Chiropractic has a long history of providing patients pain relief, increased function, and better health with a safety profile far superior to prescription drugs. If you hare battling chronic pain, it is time to call your local chiropractor before you put yourself at risk for following the cycle of prescription pain medication.
You don't have to be a rocket scientist to understand health. I believe most people already know what is healthy and what is unhealthy, but sometimes just need a reminder to get them back on track.
Here are 5 Health Hacks for Healthy Living...
1) Drink a lot of water, and i mean A LOT of water. Our body is made up primarily of water and it is a must to stay hydrated. Proper hydration allows our chemical reactions to function correctly, purifies the systems, and helps regulate hunger.
2) Avoid the bad carbs! Carbs are the enemy and the main reason for obesity and diabetes. Bad carbs include enriched breads, enriched pastas and refined sugars. These foods spike your blood sugar levels causing weight gain, insulin resistance, and make you feel bloated and tired after eating them.
3) Walk everyday! You don't have to be an olympic athlete to be fit and healthy. All you have to do is keep moving. Our bodies were designed to move, and by walking 30 mintues a day you can fight off cardiovascualar disease, diabetes, and weight gain!
4) Have a healthy escape for stress management. Finances, relationships, work, etc. all can be very stressful at times. Chronic stress leads to a lowered immune system, cardiovascular disease, and mental disease.
5) Get the right amount of sleep! Sleeping is our bodies time to repair and process what just happened the day before. Getting the right amount of sleep with give us more energy, better regulate our weight (this is due to human growth hormone being release during sleep and exercise), and put us in a better mood.
Looking for a chiropractor in North Highlands to help you after your auto accident or injury? Lowe Chiropractic has been serving the North Highlands community for over 25 years. This post will explain the difference in safety between having a rear bumper being struck versus having your trailer hitch being hit.
The purpose of a bumper is the absorb and disperse impact when in a collision. It is designed to help keep you safe and minimize the impact from the car accident.
Compare this to being rear ended with a trailer hitch. A trailer hitches main use is of course to help tow object, not absorb and minimize the force from an auto accident. The trailer hitch is directly joined to the cars frame.
This means that if you have two similar car accidents with one car having a bumper and the other a trailer hitch, the car with the trailer hitch is going to take more force, even though the damage to the car might not look as intense at the damage to the car with the bumper.
If you are looking for a chiropractor in North Highlands, call our office today and let us take care of your auto accident needs!
Many of the patients coming to our office complain of sciatica not knowing the the term 'sciatica' is not a true diagnosis. Sciatic is actually a description of a symptom that can be caused by a variety of problems.
Sciatica is the feeling of 'nerve pain' that travels down the back of your leg. It travels in such a pattern that you could take your finger and trace the pain perfectly all the way down the back of your leg.
The real question is, what is causing sciatica symptoms?
Usually 'sciatica' is caused by compression of the sciatic nerve either from the lower back or from compression from the piriformis muscle.
Sciatic pain caused from the lower back is usually due to a bulging or herniated disc. The nerves from your lower back exit your spine and join together to form the sciatic nerve. If one of the discs in your spine protrudes out and puts pressure on the nerve, then is can cause that nerve to become irritated causing pain/tingling/numbness down the back of your leg.
After these nerves join together to form the sciatic nerve, they run down the back of your leg into your foot. A muscle, located between the hip and the sacrum called the piriformis muscle, is the other common compressor of the sciatic nerve. As the sciatic nerve travels down your leg, it run directly underneath this muscle. If the piriformis muscle is tight and spasming, this can compress that nerve and recreat that nerve pain down the back of the leg.
It is important to see your chiropractor to differentiate if your sciatic is caused from the piriformis muscle or from your lower back. Each requires different treatment in order to resolve the injury.
If you are experiencing any of these symptoms, call us today to schedule your appointment.
Disc herniations are not to be taken lightly. These injuries are not only going to hurt and bother you now, but there is a high possibility that these injuries will stay with you the rest of your life unless you take action now and do the right steps to help heal and mend the disc.
First off, how do you know you have a disc herniation or injury?
The definitive answer to this is getting an MRI. An MRI, unlike an x-ray, will show the soft tissue, including the disc, to see if the disc is pressing against the spinal cord and any of the nerve roots. Disc injuries can still be diagnosed without the use of an expensive MRI. Do you have back pain? Does it hurt if you cough, sneeze, or bear down? Are you feeling 'nerve' pain down the back of your leg and into your foot that you can trace with your finger? If you lean towards the side of the nerve pain does that make it feel worse? If you lean away from the side of the nerve pain does it provide relief? If you answered yes to all of these questions there is a good chance you have a disc injury.
What treatment option do I have?
Treatment option vary. It can range from rest, chiropractic, medical treatment, injections, medications, and surgery. You should consult with your doctor to see what treatment is best for you.
Dr. Lowe's Recommendation for Disc Injuries.
With all treatments, unless it is life threatening, it is always better to start with the most conservative approach and work you way up. This means starting with conservative therapy before choosing drugs and surgery.
Dr. Lowe's Treatment Protocol
Chiropractic Adjustments - Chiropractic adjustments are light forces performed by either by hand or instrument that restores proper joint motion in the spine allowing the spine to function and move properly.
Traction - Traction increases the space between the vertebrae and allows the disc and nerve to 'breathe.' Many people experience that undergoing traction therapy in our office will immediately feel relief in their nerve pain and take pressure off their lower back
Ultrasound - You can think of ultrasound like a 'micromassage.' This unit acts as a deep heating unit that will bring more blood flow to the disc while at the same time help pump out swelling and edema. More blood flow equals more oxygen and nutrient exchange which in turn helps injured tissues heal faster.
Electric Stimulation - Electric stimulation puts in small amounts of electric current to the surrounding muscles of the spine. This helps activate atrophied muscles as well as reducing pain.
Therapeutic Exercise - Exercise plays an important roll in the rehabilitative process. Once your body begins to stabilize, it is crucial to begin performing specific exercises to target the stabilizing muscles of the spine.
Dr. Aaron Lowe, BA DC
Dr. Lowe, DC
Chiropractor specializing in sports injury and prevention