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Exercise, Aches and Pains, Oh My!

Exercise, Aches and Pains, Oh My!. Dr. Ryan Dunn D.C Mile High Spine and Sport www.milehighspineandsport.com drryan@milehighspineandsport.com 720-446-9998. Major Aspects to Getting rid of Pain. Posture/Exercise Nutrition Brain/Emotions.

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Exercise, Aches and Pains, Oh My!

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  1. Exercise, Aches and Pains, Oh My! Dr. Ryan Dunn D.C Mile High Spine and Sport www.milehighspineandsport.com drryan@milehighspineandsport.com 720-446-9998

  2. Major Aspects to Getting rid of Pain • Posture/Exercise • Nutrition • Brain/Emotions

  3. 50 percent of older adults who live on their own and 75-85 percent of the elderly in care facilities suffer from chronic pain. Yet, pain among older adults is largely undertreated, with serious health consequences, such as depression, anxiety, decreased mobility, social isolation, poor sleep, and related health risks.

  4. Posture

  5. Upper Crossed Syndrome

  6. Brugger’s Relief Position

  7. Foam Rolling for Upper Back

  8. Mckenzie roll (amazon.com) • Good for lumbar support • You can buy numerous reading stands for ipads, computers, books, etc on amazon.com • Postural taping

  9. Things to Keep in Mind • Posture while exercising • There is no perfect posture if you are still all the time

  10. Lower Crossed Syndrome

  11. Hip Flexor Stretches

  12. Other Options

  13. Glute Bridge

  14. Core Work • Side Planks

  15. Ankle Motion • Loss of ankle motion is directly correlated with increases in falls, knee pain, ankle sprains, hip pain, and low back pain (Powers et al 2009)

  16. Standing Balance Progressions • Standing two feet- eyes closed (EC) • Standing still on one leg eyes open (E0) • One leg triplanar balance (EO) • Standing still on one leg eyes closed (EC) • One leg triplanar balance (EC) • Make sure you can pass these for greater than 15 seconds before trying unstable surface training

  17. Exercise • Do something active at least 30 minutes a day • Add in the exercises I gave you to help keep you healthy

  18. Other things that Can help with pain and staying healthy • Chiropractic • help restore posture, lost movement, and decrease pain • Corrective Exercise and Functional Exercise • Important for strength, balance, and injury prevention • Manual therapy (massage, graston, active release treatment) • help restore range of motion and decrease pain • Acupuncture/Dry Needling • Can be used to relax and activate various muscles, aid in mental/emotional relaxation and many other conditions

  19. Inflammation

  20. What is Inflammation? Pain Disease Sickness Swelling Redness infection

  21. Inflammation • Inflammation is the body's attempt at self-protection; the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens - and begin the healing process.

  22. Feb 23rd 2004

  23. Over the counter NSAIDS (Cox1 and 2 inhibitors • Aspirin (Bufferin, Bayer, and Excedrin • Ibuprofen (Advil, Motrin, Nuprin • Ketoprofen (Actron, Orudis • Naproxen (Aleve) • Presciption NSAIDS (Cox 1 and 2 inhibitors • Daypro • Indocin • Lodine • Naprosyn • Voltare • Prescription Cox 2 inhibitors • Celebrex

  24. Are You Eating Your Pain? • The body perceives the the consumption of inflammatory foods as INJURIOUS, which leads to the release of a host of inflammatory chemicals that cause pain

  25. Inflammatory Foods • Wheat • Soy • Corn and all corn products • Alcohol, cigarettes, etc • Dairy • Sugar • Vegetable Oil (includes Canola Oil and many others) • Artificial sweeteners • Grain fed meats, poultry, farm raised fish

  26. Anti-inflammatory foods • Fruits • Veggies • Nuts • Seeds • Pasture Raised Poultry, eggs • Pasture Raised Grass fed meats • Wild Fish • Quinoa, wild rice, legumes • Dark chocolate- 80 percent cocoa or greater • Red wine and Stout beer (1-2 servings) • Coconut oil, Olive Oil, Grass fed pasture raised butter, ghee (clarified butter) and many others

  27. Overwhelmed • Easy places to start. • Cut back on processed foods and foods that come in a bag or box • Eat one more veggie a day than you do currently • Cook with one or more new spices/herbs a week • Learn to cook one new meal a week • 80/20 rule

  28. Deflame.com • For more information on eating an anti-inflammatory diet please visit www.deflame.com

  29. Brain/Emotions

  30. Brain Pain relief • Breathing with visualization/positive imagery • True relaxation for the mind • Recognition of possible emotional/mental triggers

  31. Dr. Ryan Dunn D.C Mile High Spine and Sport www.milehighspineandsport.com drryan@milehighspineandsport.com 720-446-9998

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