Getting the point? Considering injection for muscle/tendon pain?

Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!

But does it work, and are they damaging?

There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.

There are promising studies with each of these, and there is no ‘one size fits all’ answer.

Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and  return to rehab. But they are short term strategies, with less effective long term results.

Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.

Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.

All other injections are considered more experimental when compared to corticosteroids and PRP.

So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.

Alex Horne Chiropractic… more than just a little prick.

Sources available on request
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Are you legit to CrossFit?

CrossFit and HIIT keep my clinic busy! Not just with functional improvers, but often with injuries. So are you legit?

I am a big fan of Crossfit and High intensity interval training, as they promote a challenging and functional training enviroment.

The activities often push you to the extremes, be it power and speed, range of motion, or endurance.

But all too commonly I see athletes who aren’t mechanically ready for these extremes (see are you Fiit for HIIT).

For example, if your mechanics won’t let you execute a half-decent squat without compensating, leaking stress, is it sensible to do 100 explosive box jumps at speed?


It’s not what you do, it’s how you do it.


Granted, the perfect squat for example is hard to achieve and you shouldn’t mollycoddle people out of exercising. But it is vitally important to consider your limitations of flexibility, strength and control so you can work on them before leaping into the extremes.

So please, know your abilities, avoid injury and be legit to Crossfit!

Book a full functional exam online today

Alex Horne Chiropractic, too legit to quit.

Drinking like a fish?

Should we be drinking like fish?

It’s a simple answer, and you won’t even need to keep checking the back of your underpants!

Feel the natural cycle of your body (and the cosmic energy of the universe BRO!) and just knock it back when you are thirsty.

Put it this way, drinking to the exact ‘recommendations’ of medical sources, 1.6; 2 litres (female; male) [NHS 2013] won’t hold true between Ronnie the pensioner and Terry the bodybuilder.

An exact figure would weigh up; water taken up from food/beverages versus water lost from climate, energy expenditure, diet osmolarity, body mass and individual thermoregulation variants.

But your body does this for you with a thing called THIRST! The problem of dehydration often comes when we don’t pay attention to those signals, especially in hot weather.

So it can be helpful to make sure you drink a certain amount per day, especially if you’re busy, but too much water will simply result in more excretion within the hour.


Coming soon: How to hydrate for your marathon (drinking like a fish part 2)




9 tips for winter vitamin D!

Until at least April, it is hard to get enough vitamin D, so here are some tips on how to supplement:

1.The most effective vitamin source is D3. D2 (often prescribed) will do, but isn’t as effective*.

2.Supplements of D3 are absorbed just as easily into the body as from dietary sources or from the sun*.

3.Cod liver oil contains lots of vitamin D, but take care not to over suplement due to high vitamin A levels*.

4.The average person can safely supplement with 5000iu´s*.

5.10,000 iU´s is the average persons maximum daily dose and shouldnt be exceeded*.

6.A study found supplementing with 4000iU´s of vitamin D was enough to bring a significant majority of adults out of vitamin D deficiency**.

7.Sun beds provide sufficient UVB radiation (required for vitamin D production in skin) even in short sessions*.

8.Not all D3 supplements are vegetarian friendly.

9.A vitamin D supplement is around 65 times cheaper than a boring 6 day budget holiday to Majorca and lasts around 2 times longer!*** That’s roughly 130 times more cost effective, and no drinking their dodgey water what don’t taste like what it oughta!

*www.vitamindcouncil.org

**www.foundmyfitness.com

***Based on 100 doses/supplement and 6 days of casual sunlight making up for 49 days without sufficient sun exposure thanks to fat soluble vitamin D storage (study).