Stretches for hip pain you can do at home

Hip pain can be very painful and can even prevent you from doing day to day actives. Anyone can experience occasional hip pain, here are some common symptoms to look out for:

  • Tenderness felt in the top area of your hips
  • Associated swelling or bruising
  • Limping when walking due to the pain
  • Range of motion of the hip can be limited due to the pain
  • Pain worsens with walking, twisting, or bending

The first step in treating your hip point pain is to assess the severity and complication of the pain. This should be done by a doctor and treatment recommendations will be given. Getting adjusted regularly is crucial, but what you do at home in between adjustments is just as important in maintaining hip alignment. Here are some tips you can follow at home to help maintain the adjustment as well as decrease inflammation and pain. The first step is going to be reducing the inflammation under the surface of the skin. This can be done via cold therapy right in your own home. Get an ice pack and place on a towel or piece of clothing over the area of pain. Icing can lower the inflammation and help reduce the pain greatly. The use of ice as a cold therapy that has been used to treat several injuries to the muscles and ligaments. The cold therapy needs to be applied for around ten minutes. This method is very effective in alleviating pain and reducing the swelling or soreness in the affected area. The next step is going to be stretching.

1. Rotational Lunge Stretch

Be in a lunge position with your left leg forward. The right hand should be on the ground to offer you balance. Rotate your trunk with your left arm being high in the sky. Keep the glute contracted. You should be able to feel the impact as you stretch the trunk back and forward. Hold for 10- 30 seconds and repeat 10 times. All of these exercises should be done once a day.

2. Quadruped posterior rocking

This is another great exercise to work your lower back and mobilize your hips. Put your hands and knees on the ground with shoulders and knees placed under the hips. Maintain a natural curve but have your belly into your spine. Slowly move your hips backward until you start to feel the pelvis moving. Get back into the starting position and repeat the same procedure again. You should be able to breathe normally as you do this.

3. Leg cradle- endurance exercise

The leg cradle is an endurance exercise that should help you stretch the outer part of your hips in the front leg and the flexor muscles of the back leg. Stand and ensure your back is in a straight position. Arms should be at your sides and knees unlocked. Start by lifting your right foot in the air and squat it back and down as you stand with the left leg. Next, you need to lift your right knee to the chest supporting it with the left hand under the ankle. The left knee should be as close as possible to the chest as you contract the left glute. Repeat the same procedure for the left leg.

4. Glute activation-half kneeling

The glute activation exercise helps you stretch in the upper thigh and the front of the hip. On a soft mat, kneel halfway with one leg while keeping a slight forward torso. Contract the glute and tighten the core. Maintain the posture and shift the whole body forward. Take a break to relax and repeat the same procedure for both legs. Ensure you avoid excessive arching on your back as you move the body forward.


By following the simple treatment plan above, combined with regular chiropractic adjustments, you will be able to heal naturally. Feel free to give us a call at 515-278-9678 to set up an appointment today.

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TMJD- temporomandibular joint dysfunction and how we can help

Jaw pain also called temporomandibular joint dysfunction (TMJD) is a common complaint that we see here at Yost Family Chiropractic. The symptoms of jaw dysfunction can vary from jaw pain, headaches, neck pain, tooth soreness, or in extreme cases even clicking, popping and locking of the jaw. People who suffer from chronic jaw pain can have one or even a collection of the above symptoms. There are many causes for jaw pain. Your jaw is a moving, working joint and because of that it can also become misaligned, causing you pain that requires an adjustment to fix. Another common cause that affects people is prolonged anterior head posture such as looking at computer screens or even phone screens for long periods of time. This can overload the small muscles in the front and back of the neck, which leads to tension traveling into the muscles surrounding the jaw. Proper posture is key when it comes to proper TMJ function. Getting your subluxations regularly corrected as well as doing a few simple stretches every day at home can help with any jaw or neck pain you may be having. We also treat TMJD with acupuncture here in the office. The jaw is a complicated joint and it is extremely important that is treated correctly. Prevention is an important part of the treatment of jaw pain. Identifying and removing triggers that lead to jaw clenching and addressing and correcting overall posture imbalances can really help those that suffer from daily jaw pain. I have attached a photo showing some simple jaw exercises to do at home that will help maintain jaw placement following a TMJ correction.  If you have any questions or are interested in getting your jaw checked, give us a call at 515-278-9678!

Can your neck be the reason your’e not sleeping?

The inability to sleep also known as insomnia is a very common problem in the world today. Sleep seems to be something a lot of people struggle with, some cant get to sleep, or stay asleep, or even when you do get enough hours of sleep you wake up feeling tired. There are a lot of factors that can contribute to insomnia, but today I wanted to touch on how your spine and nervous system are involved and how we as chiropractors can help you. The vagus nerve is primarily responsible for putting you into a state of rest and relaxation, healing and recovery. The vagus nerve exits the spinal cord at the level of C1 (or atlas) bone. When that bone is subluxated or out of place, it can put pressure which causes irritation to that nerve which prevents it from functioning properly. The body cannot properly get into a state of rest and healing when the nerve is irritated. When the spinal subluxation is corrected and the nerve interference is removed, the nervous system can then function to it’s best ability. By removing that interference, the body has a much easier time getting into a state of relaxation and healing. One of the most common things we hear back from patients as chiropractors is that sleep is one of the first things that improves once the spine is in proper alignment. If you are struggling with neck pain or sleeping issues, or have any questions feel free to give us as a call at 515-978-9678. We would love to consult with you to see if chiropractic care could be a potential solution to your sleeping needs.

Got muscle cramps? We can help!

Almost everyone has experienced muscle cramping at least once in their life, and I think we can all agree they are NOT FUN. The top causes of muscle cramping are typically due to dehydration or lack of magnesium in the body. Proper water intake recommendation is HALF your body weight in ounces, for example if you weigh 200 pounds, your body needs 100 oz of water per day to be properly hydrated. If you drink non water drinks such as coffee, soda, tea or alcohol that actually counts against your daily water intake. The other common cause of muscle cramping is due to a lack of magnesium in our diets. Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. Recent studies have shown that magnesium particularly magnesium chloride, can provide rapid relief when applied directly to cramping muscles. Magnesium helps the muscles to relax while also reducing the ridgity in the cell membranes throughout the body. Recent studies have shown that magnesium chloride is effective in treating and preventing muscle spams. We can apply the magnesium cream immediately following a chiropractic treatment or you can even buy one to use at home in between treatments. In our office we offer various forms of natural vitality brand magnesium including gummies, drinkable and even a topical muscle relief cream. Stop in the office to get yours or give us a call at 515-278-9678

Acupuncture- bring your body back into balance

What is acupuncture?

Acupuncture involves the insertion of very thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture is most commonly used to treat pain. Increasingly, it is being used for overall wellness, including stress management. Acupuncture is used to treat many different disorders and pain conditions. Common ailments that respond well to acupuncture include tendinitis, arthritis, headaches, allergies, anxiety, stress, chronic pain, respiratory disorders, digestive disorders and even infertility.

How does it work?

Traditional Chinese medicine explains acupuncture as a technique for balancing the flow of energy or life force known as chi or qi (chee). It is believed to flow through pathways called meridians in your body. By inserting needles into specific points along these meridians, acupuncture practitioners believe that your energy flow will re-balance. In contrast, many Western practitioners view the acupuncture points as places to stimulate nerves, muscles and connective tissue. Some believe that this stimulation boosts your body’s natural painkillers.

What to expect during an acupuncture session?

There is no preparation needed before an acupuncture session. After doing a short consult with the doctor, you we be shown to a room with comfortable sheets and a heated table. Soft music will be playing and pillows are provided. Acupuncture needles are inserted to various depths at strategic points on your body. The needles are very thin, so insertion usually causes very little discomfort. People often don’t feel them inserted at all. Between 10 and 20 needles are used in a typical treatment. You may feel a mild sensation when a needle reaches the correct depth. In most cases, the needles remain in place 20 minutes while you lie still and relax. There is usually no discomfort when the needles are removed.

If you are interested in trying an acupuncture session give us a call at 515-278-YOST and get scheduled today!

Feel better today and enjoy a better tomorrow

Rib Cage Pain

I wanted to talk about a condition we commonly see here in the office, which is rib cage pain. Rib cage pain may be sharp, dull, or achy and felt in the front, side or back of the rib cage. It is often described accompanying a feeling of not being able to take a full deep breath. Some people have reported they also felt chest tightness that “almost mimicked a heart attack” The pain may be felt at or below the chest or above the navel on either side. It may occur after an obvious injury or without any explanation. Rib cage pain can be due to anything from pulled muscles, a rib subluxation or even fracture. This pain may occur immediately upon injury or develop slowly over time. If the pain occurs immediately following an accident or fall, we may take radiographic imaging in office to rule out a fracture. Once we assess the rib pain, we can adjust the rib cage several ways. We can adjust the rib head manually by applying direct pressure on the rib head while the patient takes a deep breath in and out. Another way we can adjust the rib is with a low force tool called an activator. This can be done on the front, side or back of each rib that needs to be adjusted. Yet another way we can help with rib cage discomfort is by using massage tools that help relax the small intercostal muscles located in between the ribs themselves. If you are an athlete or have a very active job we can also apply KT tape to the area following an adjustment to ensure the rib stays in place following an adjustment. We always encourage patients to drink extra water following an adjustment, but even more so if we do any deep muscle work. Keeping the muscles hydrated will avoid any unnecessary muscle soreness following an adjustment and or muscle work. If you experience any rib cage discomfort and would like to have it assessed feel free to contact our office and book and appointment today 515-278-YOST

Dr. Kiya Ciecko

www.yostfamilychiropractic.com

Whiplash and Chiropractic Care

With the snow incoming tomorrow, I would like to share some information about motor vehicle accidents and chiropractic care. Research shows that a single fender bender at speeds as little as 2 miles per hour can cause damage to the spine resulting in a reversed cervical curve.  Research also shows that impacts as little as 5 miles per hour can cause significant ligament damage of the spine which can cause painful symptoms following a rear end collision. Ligaments and bones are not the only thing that can get damaged in a car accident. Most people experience significant amount of muscle soreness following even a slow-moving motor vehicle accident, though it is possible to be pain free while still experiencing significant amounts of injury to the spine and surrounding muscles. The most common neck injury is a flexion-extension injury commonly referred to as Whiplash. Whiplash occurs when a sudden force stretches or tears the muscles or ligaments in the neck, which is often the case in a MVA. Soft tissue (muscle and ligament) damage is slow to resolve and sometimes takes up to 12-18 months to fully heal. Within the first 3 days following an accident, the body begins to lay down scar tissue little by little in order to protect and try to stabilize the injured tissues around the spinal column. This scar tissue is permanent and cannot be removed once the body lays it down. The good news is that we as Chiropractors can help with the healing process. By removing any interference in the spine and therefore nervous system we can help the body heal itself at maximum capacity. Individuals should be evaluated by a Doctor of Chiropractic within 72 hours following an accident. It may take up to a year of chiropractic care after an accident to achieve symptoms free status however without chiropractic care it can take many years to recover. In certain circumstances, some may even suffer from lifelong chronic pain symptoms following an accident if spinal care is not addressed within a few days. I would also like to give you guys a few quick tips for driving safely this winter. Always remember that children should be restrained in rear facing car seats until the age of 4 or until they reach the weight of 30 pounds. For adults, a properly adjusted headrest should be at least as high as the center of the skull and within 1 inch from the back of the headrest.

If you or anyone you know has an unfortunate experience of a motor vehicle accident this winter, please call us to get your free spinal consultation scheduled today.

Dr. Kiya Ciecko

515-278-YOST(9678)

www. YostFamilyChiropratic.com