Atherogenic muscle inhibition is common after a joint injury
As you move through the rehabilitation process after a joint injury, it is common to notice dysfunction in the muscles which surround the joint capsule. While there is no actual damage to these muscles, they are often unable to contract fully. This is a purposeful reaction by the body, which aims to prevent further damage to the joint by limiting the degree of movement and muscular contraction that can occur surrounding the injury. However, it is problematic because it further limits the range of motion, which is a crucial factor in the successful rehabilitation of any joint injury.
The importance of protein
No matter who you are protein is important. To keep hair looking healthy and nails growing strong; to maintain, repair, and build muscle; to make important body chemicals; protein is an indispensable building block. For athletes, the importance is twofold: without protein, your muscle-building efforts will be seriously hampered. And with the foods highest in protein falling mostly into the carnivorous category, many vegetarians struggle to get enough protein in their diet. But no need to fear: with enough attention to your diet, you can get the protein you need depending on your level of activity.
How much protein should I be consuming?
For the average male or female during a sedentary day, you want to consume about .36 grams for each pound of body weight. This looks something like 56g for the average male and 46 for the average female. When you are working out, you need to scale this equation up: active people should aim for between .4 and .6 grams per pound.
How can vegetarians get their recommended daily amount of protein?
Here are some good meat-free ideas for getting more protein in your diet: all values are given for a 100g serving.
- Lentils: 9 grams
- Garbanzo beans: 19 grams
- 1 egg: 6 grams
- Quinoa: 13 grams
- Almonds: 21 grams
- Yogurt: 10 grams
- Peas: 9 grams
Protein from a chiropractor's perspective
If you are putting in the work to build muscle through physical activity, you may as well not defeat yourself with your diet. Muscle building is important for just about every aspect of well-being; from supporting your spine to maintaining range of motion and preventing injury, protein is an integral part of a healthy lifestyle. Give our office a call to schedule an appointment today.
Why does tightness in the hip flexors matter?
A less thought of factor when it comes to back health, the hip flexors can play a crucial role in the presence of back pain. When we sit for long periods of time, or pursue activities such as cycling or even jogging, the muscle complex in our hip flexors can tighten and create a pull on the front side (anterior) of the pelvis.
A microcosmic portrait of muscular imbalance with tight hip flexors and weak glutes
More commonly known as anterior pelvic tilt, this altered posture encourages your body to use the gluteus maximus less, creating a muscular imbalance that is a perfect recipe for back pain. Pain can often develop at a local level- that is, in the hip flexors themselves, because an overused muscle is prone to painful spasms, while weakness in the glutes will contribute to instability in the lower back.
What can I do about overly tight hip flexors?
We have a plan for releasing tight hip flexors, thereby making good posture easier to achieve and reversing the muscular imbalance that has occurred. We begin by releasing the muscle spasms which have accumulated in painful trigger points. We then focus on static hip flexor stretches to increase range of motion and focus on negating the anterior pelvic tilt to establish good posture as your norm. We are movement specialists and you can begin the process of releasing tight hip flexors by calling our office to schedule an appointment today!
Sleep is your ticket to success at college
By allowing your body to rebuild and repair, and preparing all your major internal systems for another day of activity and mental application, 8 hours of sleep is never more important than in college. But it is also the time when we see our young adults face sleep problems the first time. The struggle is to find balance and keep stress at a minimum so that you can get to sleep and stay asleep at night.
Water is spinal therapy
Floating in water is the closest we can approximate to suspending gravity within the earth's atmosphere. By immersing yourself in water, the downward force of gravity is greatly mitigated, which means that the near-constant compression of your spine is also reduced. If you are suffering from back pain, it is worth considering taking a trip to the pool in order to experience the pain relief that comes when the pressure is taken off your spinal joints and bones.