April 30 2011 Newsletter

The Interactive Healer DrJeffreyTucker.com  April 30, 2011

In This Issue Foods that boost your metabolism Sore Muscle Remedies I am so sick of… METAGENICS IS 10% OFF      Dear Dr. Jeff,   I hope everyone enjoyed Passover and Easter as much as I did. Holiday preparation & events often expose us to increased stress…time away from work, rushing round, family gatherings (dysfunctions), etc. For me the past holidays presented an opportunity to do some intense emotional work, dealing with recurring themes and patterns of dysfunction in my own life. I have a passionate commitment toward creating healthy relationships within healthy lives. I had to shift some habitual family patterns that were not OK and create new possibilities.   My message is to keep looking at the issues that are obstructing the quality of life you want to have; risk working deeply on yourself, whether it is diet, nutrition, exercise, or emotions; and expand your capacity for compassion for yourself and others.            Warm regards   Jeff Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information.  If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now! In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.   A recent comment was ”Working through your e-book. My glute medius has never been stronger!”   Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75. Click here to order now!

Foods that boost your metabolism Green Tea is a great antioxidant Catechins are the group of antioxidants concentrated in the leaves of tea plants. One study published by the American Medical Association in 2006 followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.   Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea   Garlic contains allicin, an antibacterial and antifungal compound The chemical is produced by the garlic plant as a defense against pests, but inside your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights skin (acne) inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef’s knife to crush the garlic before carefully mincing. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).   Substitutes: Onions, chives, leeks   Grapefruit is known as the diet fruit In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks. Some lost as much as 10 pounds. The study’s control group, in contrast, lost only 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolize sugar. If you can’t stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene-the cancer-preventing antioxidant found most commonly in tomatoes.    Substitutes: Oranges, watermelon, tomatoes   Greek Yogurt contains protein Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one of these studies, participants on a high-calcium dairy diet were able to lose 70% more body weight than those on a calorie-restricted diet alone.   Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label   Avocado is good for you More than half the calories in avocado comes from the healthiest fats, called monounsaturates. These fats differ from saturated fats. Numerous studies have shown that monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease.    Substitutes: Olive, canola and peanut oils, peanut butter, tahini   Eggs - whatever you think, get over it & eat them  Each large egg has about 6 grams of high-quality protein and only 70 calories. A study published in the International Journal of Obesity found that people who replace carbs (grains, fruit, cereal) with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. Want to hear something shocking? Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol. Get over it, eat eggs!   Quinoa should replace your rice It has about twice as much fiber and protein as brown rice, and those proteins consist of a near-perfect blend of amino acids. And get this, all that protein and fiber-in conjunction with a handful of healthy fats and a comparatively small dose of carbohydrates-help insure a low impact on your blood sugar. Quinoa has a soft and nutty taste and it cooks just like rice, ready in about 15-20 minutes.   Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat     Bell Peppers are loaded with antioxidants Enjoy all the colored ones - red, yellow, and orange. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. Peppers help improve immune function, protect against sun damage, and a provide protection for several types of cancer. Chili peppers are great too. They contain capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.   Substitutes: Carrots, sweet potatoes, watermelon    Almonds are better than peanuts An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid. This monounsaturated fat is known to be responsible for  improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid. Nearly a quarter of an almond’s calories come from fiber and protein. Almonds are a better snack than a rice cake.   Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds  Swiss Chard has lots of multivitamins It’s not only a low calorie food but you can get more than 300% of your recommended daily intake of bone-strengthening vitamin K, 100% of your day’s vitamin A,  16% of vitamin E. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.   Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce   Bonus: Order Metagenics at 10% 0FF UltraMeal Bars     Sore Muscle Remedies Heres a typical sceanario I see in my office: A client moved some furniture or lifted heavy bags over the weekend and by Wednesday they still complain of feeling sore muscles.   Regular sore muscle pain is fairly easy to remedy. Try taking a hot bath with Epsom salts and a few drops of lavender essential oil. Lavender has anti-imflammatory properties and helps relieve fatiqued muscles. Here are some of my thoughts on over-the-counter remedies for sore muscles:   The three most popular drugs are acetaminophen (Tylenol), ibuprofen (Motrin, Advil) and naproxen (Aleve). These reduce inflammation within an hour or two.  I recommend you take these with food. Keep in mind, acetaminophen is harder on the liver, while ibuprofen and naproxen affect the stomach and intestines more. Natural anti-inflammatories may not work as quickly, but we don’t have to worry about side effects. I have been recommending ACUTE PHASE by Metagenics. It contains vitamin C, calcium, magnesium, Boswellia, Tumeric, Ginger and other powerful natural anti-inflammories. For chronic pain I want all of my clients on high doses of omega 3 fish oils. I recommend the Metagenics EPA-DHA 720.   Biofreeze Pain Reliever:  is a topical analgesic that delivers the therapeutic benefits of cold therapy and uses menthol. Biofreeze is fast acting and used for sore muscles, muscle/joint aches or pain, back, shoulder and neck pain, painful ankle, knee, hip and elbow pain. I suggest you rub it on at least four times daily.   Capsaicin: It’s the active ingredient in chili pepper and you can buy it at most pharmacies. I suggest the patches or roll-on for ease.  These need to be applied four times daily.   Drug muggers Do you suffer with chronic muscle soreness? If  you are on  Statin cholesterol drugs and blood pressure pills, these are well-known culprits to cause muscle pain. The remedy for drug-induced myopathy (muscle pain) is Coenzyme Q10 (Order CoQ10ST-100 from Metagenics) . Also, Corticosteroids are drug muggers of calcium, you may need to supplement if you take these  medications long-term. I am so sick of… I am so sick of clients doing excessive  cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think.  After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.   Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds). ·    Stationary bike (light): 474 calories per hour; ·    Walking uphill (3.5 miles per hour): 518 calories per hour; ·    High impact aerobics: 604 calories per hour; ·    Stationary bike (moderate): 604 calories per hour; ·    Jogging (light pace): 604 calories per hour; ·    Running (5 miles per hour): 690 calories per hour; ·    Stationary bike (vigorous): 906 calories per hour;     Just tell me what you like to do and I can turn any of your activities into a  cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass. Order Metagenics UltraMeal shake

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions.  Please stay committed to your health, fitness and nutrition efforts.   Warm regards,     Dr. Jeffrey Tucker

Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out!  Call today to schedule your FMS Consultation:  310-473-2911

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What I Do

Ninetynine percent of my new patients still come in to see me because they are in pain. But as I help guide them out of pain they soon realize that what I offer is not simply about pain relief and ’adjusting’ bones. We discuss diet, nutrition, sleep habits, emotions, and exercise. All the therapeutic lifestyle enhancements are part of my practice. But the most rewarding part of my practice is teaching clients corrective exercises to help them bring there body back into a better postural alignment and helping people lose weight.

I believe everything is interconnected – the body, mind, spirit. It happens that my emphasis or specialty is on the body work. I use a lot of fascial release, deep soft tissue therapy, mobilization of joints, the Deep Muscle Stimulator (DMS) and warm laser as my primary modalities. But, nutrition can always be improved and I will talk to each client about this subject and I will make supplement recommendations if I feel that will help your case.

Karel Lewit, MD, said…

“The first treatment is to teach the patient to avoid what harms him.”

When you come in to see me I will perform an evaluation. My job is to help you manage your painful episode, but to also target & contain the risk factors. The number one risk factor for musculoskeletal injury is a previous injury. That means if you have had one painful low back episode you are more likely to have a second episode. My job is to help you lower that risk. The way I help my clients is by teaching them corrective exercises.

Even very small structural changes, if they occur over time, alter the muscles and joints ability to perform properly. Corrective exercise focuses on fixing the cause of pain, instead of just addressing symptoms, it works where many other remedies fall short.

Weakness and tightness are often attacked with isolated and focused strengthening and stretching protocols that don’t work. The majority of musculoskeletal pain syndromes, both acute and chronic, are the result of cumulative microtrauma from stress induced by repeated movements in a specific direction or from sustained misalignments. We need to teach the body how to develop proper movement so you can get out of pain.

CoQ10

I take CoQ10 daily. Adding CoQ10 in therapeutic doses to some clients regimen seems to help the ‘turning point’. Lots of evidence supports its use for heart and/or circulation problems. CoQ10 has shown promise in the treatment of a variety of neurological diseases including Parkinson’s disease, Multiple Sclerosis, migraine headaches, and others. So what is this magic substance?

CoQ10, also known as Ubiquinone, so named because it is ubiquitous in our cells, is a fat soluble (meaning found in fat, absorbed in fat, and utilized in fat metabolism) “nutrient” that is a catalyst for the production of energy from the mitochondria. Mitochondria produce energy we need to carry out our lives. CoQ10 seems to be the prime catalyst or stimulant to this mitochondrial production of energy and probably its rate-limiting step. Therefore it affects all health processes because one cannot heal, white blood cells cannot migrate to the site of the infection or tumor, and circulation cannot flow properly without adequate energy being generated by our cells. This is the role of CoQ10.

CoQ10 is called an anti-oxidant. If you are on statin drugs, you need to take COQ10…period. Lipitor, Zocor, etc. deplete the body of its CoQ10 stores, probably because being a toxin, it shifts the energy needs of the body in the direction of detoxing the drug, leaving the patient exposed to fatigue, congestive heart failure, and a host of neurological illnesses.

I think at least 200 mg per day in circulatory disorders and cancer and up to 2400 mg per day in neurological illnesses is reasonable.

Coenzyme Q10 affects expression of genes involved in cell signalling, metabolism and transport in human CaCo-2 cells. Groneberg DA, Kindermann B, Althammer M, Klapper M, Vormann J, Littarru GP, Doring F. Biomedical Research Institute, Otto-Heubner-Centre, Charite School of Medicine, Free University and Humboldt-University, D-13353 Berlin, Germany. Int J Biochem Cell Biol. 2005 Jun;37(6):1208-18. Epub 2005 Jan 19.

Abstract: Coenzyme Q10 is an essential cofactor in the electron transport chain and serves as an important antioxidant in both mitochondria and lipid membranes. These findings indicate a prominent role of CoQ10 as a potent gene regulator. The presently identified comprehensive list of genes regulated by CoQ10 may be used for further studies to identify the molecular mechanism of CoQ10 on gene expression. PMID: 15778085

Antioxidant treatment of patients with Friedreich ataxia: four-year follow-up. Hart PE, Lodi R, Rajagopalan B, Bradley JL, Crilley JG, Turner C, Blamire AM, Manners D, Styles P, Schapira AH, Cooper JM. University Department of Clinical Neurosciences, Royal Free and University College Medical School, London, England. Arch Neurol. 2005 Apr;62(4):621-6.

Abstract: This study is intended to evaluate the long-term efficacy of a combined antioxidant and mitochondrial enhancement therapy on the bioenergetics and clinical course of FRDA. Publication Types: Clinical Trial PMID: 15824263

Role of mitochondria in neuronal cell death induced by oxidative stress; neuroprotection by Coenzyme Q10. Somayajulu M, McCarthy S, Hung M, Sikorska M, Borowy-Borowski H, Pandey S. Department of Biochemistry and Chemistry, 277-1 Essex Hall, University of Windsor, 401 Sunset Avenue, Windsor, ON, Canada N9B 3P4. Neurobiol Dis. 2005 Apr;18(3):618-27.

Abstract: Our study suggests that water-soluble Coenzyme Q10 acts by stabilizing the mitochondrial membrane when neuronal cells are subjected to oxidative stress. Therefore, Coenzyme Q10 has the potential to be used as a therapeutic intervention for neurodegenerative diseases. PMID: 15755687

Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Sandor PS, Di Clemente L, Coppola G, Saenger U, Fumal A, Magis D, Seidel L, Agosti RM, Schoenen J. Headache and Pain Unit, Neurology Department, University Hospital Zurich, Frauenklinikstrasse 26, 8091 Zurich, Switzerland. Neurology. 2005 Feb 22;64(4):713-5

 Abstract: We compared CoQ10 (3 x 100 mg/day) and placebo in 42 migraine patients in a double-blind, randomized, placebo-controlled trial. CoQ10 was superior to placebo for attack-frequency, headache-days and days-with-nausea in the third treatment month and well tolerated; CoQ10 is efficacious and well tolerated. PMID: 15728298

Bovine cartilage, coenzyme Q10, and wheat grass therapy for primary peritoneal cancer. Forgionne GA. University of Maryland, Baltimore County, Catonsville, MD 21250, USA. J Altern Complement Med. 2005 Feb;11(1):161-5.

 Abstract: The accepted postsurgical first-line therapy for primary peritoneal cancer has been a regime of chemotherapy. This paper reports the case of an 89-year-old female who refused chemotherapy but accepted a nutritional alternative. Results after more than 4 years of the nutritional regime have been encouraging with regards to objective and subjective measures. Publication Types: Case Reports PMID: 15750376

Integrated treatment approach improves cognitive function in demented and clinically depressed patients. Bragin V, Chemodanova M, Dzhafarova N, Bragin I, Czerniawski JL, Aliev G. Stress Relief and Memory Training Center, Brooklyn, New York, USA. Am J Alzheimers Dis Other Demen. 2005 Jan-Feb;20(1):21-6.

 Abstract: The purpose of this study was to evaluate the efficacy of an integrative treatment approach on cognitive performance. PMID: 15751450 [Coenzyme Q10: biochemistry, pathophysiology of its deficiency and potential benefit of an increased intake] [Article in French] Malchair P, Van Overmeire L, Boland A, Salmon E, Pierard L, Seutin V. Service de Pharmacologie et CNCM, Universite de Liege. Rev Med Liege. 2005 Jan;60(1):45-51.

Abstract: After a brief reminding of the synthesis and function of coenzyme Q10, this article tries to summarise the current state of knowledge about the consequences of its deficiency and about the potential benefits of an increased intake of this coenzyme. We then describe the arguments in favour of such an increase in cardiac diseases and in Parkinson’s disease. PMID: 15771317

Paraquat induces oxidative stress and neuronal cell death; neuroprotection by water-soluble Coenzyme Q10. McCarthy S, Somayajulu M, Sikorska M, Borowy-Borowski H, Pandey S. Chemistry and Biochemistry, University of Windsor, Windsor, Ontario, Canada. Toxicol Appl Pharmacol. 2004 Nov 15;201(1):21-31.

 Abstract: Neuronal cell death induced by oxidative stress is correlated with numerous neurodegenerative diseases, including Alzheimer’s disease (AD), Parkinson’s disease (PD), and stroke. Pretreatment with CoQ10 was able to inhibit ROS generation from isolated mitochondria as well as the collapse of mitochondrial membrane potential. Our results indicate that water-soluble CoQ10 can prevent oxidative stress and neuronal damage induced by paraquat and therefore, can be used for the prevention and therapy of neurodegenerative diseases caused by environmental toxins. PMID: 15519605

Pilot trial of high dosages of coenzyme Q10 in patients with Parkinson’s disease. Shults CW, Flint Beal M, Song D, Fontaine D. Department of Neurosciences, University of California, San Diego, La Jolla 92093-0662, USA. Exp Neurol. 2004 Aug;188(2):491-4.

 Abstract: The safety and tolerability of high dosages of coenzyme Q10 were studied in 17 patients with Parkinson’s disease (PD) in an open label study. Publication Types: Clinical Trial; Clinical Trial, Phase II PMID: 15246848 Coenzyme Q10 in patients with end-stage heart failure awaiting cardiac transplantation: a randomized, placebo-controlled study. Berman M, Erman A, Ben-Gal T, Dvir D, Georghiou GP, Stamler A, Vered Y, Vidne BA, Aravot D. Department of Cardiothoracic Surgery, Heart-Lung Transplant Unit, Rabin Medical Center, Beilinson Campus, Potah Tikva, Israel. Clin Cardiol. 2004 May;27(5):295-9.

Abstract: The purpose of the present double-blind, placebo-controlled, randomized study was to assess the effect of CoQ10 on patients with end-stage heart failure and to determine if CoQ10 can improve the pharmacological bridge to heart transplantation. The administration of CoQ10 to heart transplant candidates led to a significant improvement in functional status, clinical symptoms, and quality of life. Publication Types: Clinical Trial, Randomized Controlled Trial PMID: 15188947

What about an increase in symptoms?

I do teach my clients that a temporary increase in symptoms is acceptable, as long as the distal symptoms do not remain worse as a result, or peripheralise.

The most therapeutic exercises (loads) will be those that can be self administered by the client 24 hours a day. These loading strategies may initially result in an INCREASE or NO WORSE response. A temporary increase in symptoms is not a sign to STOP a particular exercise (loading strategy). I suggest clients work at home with what I have taught them to explore the INCREASE or NO WORSE response. I often see clients return with a clear BETTER response a few days later.

For low back clients, I do like to start with attempts at achieving further extension in lying (press ups).

If you have any questions call me on my cell phone.

Should I workout first thing in the morning or at night?

Personally I train in the morning. KNOW THIS: first thing in the morning we are up to 19mm taller in the seated position compared to the evening. This is due to the fact that during the night the disks between the vertebra in our spines become more hydrated with fluids. You literally are taller in the morning than when you go to bed at night. During the day we lose this liquid from or disks, in fact 90% of it is lost 60-90 minutes after getting out of bed.

Here’s how you can decide – if you perform a flexion movement of the torso (lean forward; touch fingers to the floor) as you get out of bed in the morning you will put up to 300% more pressure/compression on your disks. This can be disastrous for someone suffering from back problems. UNLESS you bend over and maintain a neutral spine.

Conclusion:

People suffering from back problems should keep there backs in the “neutral spine” position as much as possible and avoid flexion and flexion with rotation of the torso, especially just after getting out of bed. Wait 60 – 90 minutes if you can’t bend without a neutral spine.

90% of back pain comes from muscle weaknesses and imbalances.

Deep breathing does help stress

Can a few deep breaths really help calm down your stress level? Absolutely. And scientists have even studied how it works… Deep abdominal breathing stimulates the vagus nerve, which runs from your brain stem down through your abdomen. This is the main nerve of the relaxation response. Once stimulated, the vagus activates a chemical compound called acetylcholine–a neurotransmitter that reduces inflammation and sends messages from your brain throughout your body. And the messages all say, “Relax.” As an added bonus, new research shows that the stimulated vagus nerve also activates stem cells that actually repair brain tissue damaged by inflammation. All of that, just from taking deep breaths.

Chronic groin pain

The ‘big three’ when considering ongoing chronic groin pain are:

• adductor tendinopathy (disease of the tendon, either inflammation or damage to a tendon)
• osteitis pubis (injury to the cartilaginous joint of the pubic symphysis), and
• inguinal (sportsman’s) hernia

It is not uncommon to see two or even all three of these conditions co-existing at the same time. However, there still exists a myriad of other conditions that may be affecting the groin area.

The examination needs to focus on the groin, hip & sacroiliac areas. I’ll teach you the best way to improve strength and inhibition of the adductor muscles.

You’ll need to learn proper stretches and strength training . 

Psoas Muscle Treatment

One of the main back stabilizers and hip flexors. If you sit all day the psoas becomes rounded like a banana; then, you stand up, the psoas pulls on your back, making you more prone to pain and lower back injury.

Most doctors neglect the psoas because it lies so deep below the surface of the skin, and therefore is hard to locate. Unlike other deep lying muscles, like the piriformis, stretching the psoas and trying to locate the psoas with your fingers is not easy. When you look at where it lies in relation to the pelvis and the role it has to play, you’ll understand that in both hip, groin and lower back injuries quality and feel of the psoas is paramount.

I have many techniques for effective self-treatment and in-office treatment of this troublesome hip flexor. I also use the DMS and laser on the psoas.

How I treat hip problems

Most stand-alone hip problems are straightforward.

The hip joint can also be just one part of a bigger puzzle in a complex lower limb problem, as its functioning has such important consequences both for the low back region and for the knee and ankle. Therefore I check the low back, hips,  knees and ankles all together.

The hip joint is usually very mobile, having to withstand both direct loading stresses and large rotational forces with weight-bearing activities. Which makes it especially vulnerable to injury in sports that involve pivoting or twisting movements, such as soccer,  football, tennis and golf.

During the examination of the hip I carefully check the range of motion and test the length of the hip muscles.

Two movement pathologies are very common.

• The first type of problem – and the easier to treat – is when the hip joint has restricted motion. This can produce local hip pain or cause dysfunction in the lumbar spine/sacroiliac joint or the knee, as a result of these structures attempting to compensate for the lack of movement at the hip joint.
• The second type of problem is where the hip joint has an increased amount of movement arising from a lack of control of the femoral head (top of the thigh bone) in the hip socket; you will often feel or hear clicking or clunking, or a feeling of weakness in the region. A failure to correct this lack of control can lead to joint damage and subsequent long-term restriction of movement.

If only it were so simple that we could split the problem into one or other type of dysfunction. However in reality it will often be a combination of the two.

I teach corrective exercise techniques designed to help improve hip motion and to resolve muscle imbalances.