Repetitive Strain Injuries

Several weeks ago I wrote what became a rather popular article explaining to women how they can do a leg/foot exercise routine giving them increased strength and flexibility to wear their fancy high-heel shoes more comfortably.  Ironically I came across a recent article published in the English Daily that discussed the long-term damaging effect of high-heel shoes on the leg muscles and tendons and why swapping heels for flats after a long day can potentially cause even greater harm to the wearer’s calves.  The article made a lot of sense and it also presented a good parallel to my recent two articles on how women can prepare their feet for the perils that high-heel fashion shoes bring to their body.  It also brought to light another common issue that serious high-heel enthusiasts can experience when they change their shoes.

As heeled shoes are worn all day long for weeks on end the muscles in the calf will become permanently shortened.  Standing on your toes places your calf muscles in a shortened position.  Wearing high-heel shoes mimics this position so the entire time the wearer has their shoes on it is as if they are standing on their toes.  Because shoes are generally worn for extended periods of time the body becomes used to the shortened calf mal-position and as a result a muscle memory process occurs.  The longer the heeled shoes are worn the more ingrained and accustomed the body becomes to this abnormal muscle constricting process.

A common question amongst heeled shoe wearers is if they sit down will that prevent the trauma to their feet during those times.  Well the bad news is that even in the seated position this strenuous position of standing on the toes is maintained.  If possible I recommend that high heeled shoes be removed during those periods of being seated throughout the day.

As a caution, don’t be too relieved here just because you don’t wear four inch stilettos.  Studies have shown that as little as a two-inch heeled shoe worn regularly for a couple years creates enough repetitive stress and strain to potentiate this condition.

This shortened calf muscle condition is exacerbated when the wearer removes their heeled shoes after being in them all day long and slipping into a pair of flats or sneakers.  Immediately upon doing this the shortened, constricted calf muscles are lengthened and forcibly stretched causing great trauma to the muscles and tendons.  If the body isn’t conditioned properly then this process can cause significant and potentially permanent damage to the Achilles tendon and calf musculature.  This serious risk of injury may also present when a woman gets home after a long day of work and removes her shoes to walk in her bare feet.  Any forcible lengthening of the chronically shortened calf muscles can become an issue.

As I discussed in a couple of my earlier writings women can do simple leg and foot exercises on a regular basis in order to provide increased strength and resilience to the calf muscles and tendons.  I wrote about how this will allow a woman to wear higher heeled shoes.  These exercises if done regularly will also afford her the ability to change from heels to more comfortable, lower shoes after a long day of work without the risks of overstretching the calf muscles and tendons.  So hopefully all you heelers to flip-floppers out there will take my advice and give your legs a switching chance!

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain.  He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions.  Get your FREE hand and foot kit at:  www.handandfootpain.com

In a couple of my earlier articles I discussed how women who enjoy wearing fashionable high-heel shoes can improve their ability to sport those heels by doing a specific regular exercise routine. Today I am going to continue my discussion on how such a fashionista may further reduce her discomfort while maximizing heel height in her shoe selection. I will recommend a certain style of shoe to help reduce the amount of stress on the calf musculature while maximizing her sex appeal. My recommendation is hinged primarily on my observation that most women usually attempt the highest heel that they can wear comfortably. In addition to that I have also observed another common trait with many of these same women, which is they wish that they could comfortably slip into an even higher heel than what they can currently handle. I guess this characteristic is bred out of the plain and simple fact that we as humans always want what we cannot have or that we always wish to achieve the next highest level in so many areas of our lives.

Well the one fashion shoe style recommendation that I will leave you with today is to search for a platform stiletto that sparks your fancy. This is because by simply adding a half-inch or even an inch platform to the front of the shoe will yield an equal increase in heel height without causing any additional “functional” heel height. This will allow a woman who can typically only handle a two-inch heel in a regular (thin front) stiletto to be able to strut around in a three-inch heel (assuming a one-inchplatform). In actuality she will only be giving up the two inches that she can tolerate but will receive full credit for all three inches.

This simple geometric point will become observable to you if you place a platform pump along-side a standard pump and compare the slope of the arch. You will notice that the actual elevation and slope of the insole is very similar in both shoe types. If a thick platform is added under the front portion ofthe shoe sole, in order to keep the shoe balanced the heel must also be increased in length equally to the platform’s thickness. This makes the heel much higher and longer in appearance, however functionally the heel is really lower than the actual appearance. This allows the wearer the added comfort they desire even as they model the higher stiletto.

On a side note, if you happen to be a taller woman don’t allow your natural height to intimidate you from wearing those platforms. I’ve noticed that many taller ladies will shy away from anything that makes them appear taller than they already are. Let me tell you that there is no reason to have these feelings and insecurities. Learn to use your height to your advantage and show it off. Taller women can actually enhance their natural beauty and sex appeal by wearing those inch or better platforms with a four or five inch heel. Keep in mind that the heel is somewhat of an illusion because of the platform under the forefoot.

I would also like to comment on the platform wedges that have also been so popular over the past decade or longer. There are many appealing styles of platform wedges and women do love them. They may even be easier to walk in, especially for the novice fashionista. However one fashion tip to keep in mind is that you may forfeit a little bit of sex appeal by wearing the wedge vs. the platform stiletto. This is because the actual heel, especially a somewhat slender stiletto will provide the illusion of being a higher (more vertical) lift than a similar elevated and sloped wedge or chunky heel.

An appropriate analogy is the observable difference between someone wearing a shirt with vertical stripes vs. horizontal stripes. Vertical stripes will always give the illusion of a taller, more slender upper body whereas horizontal stripes will appear more stocky and wider on the wearer. The same illusion or comparison can be made between platform stilettos vs. platform wedges. Wedges have a more stocky appearance and stilettos have a more slender/taller appearance, even if the actual elevation and slope of both shoes are the similar.

The goal of most women is to look as sexy as possible turning as many heads and eyes their way, while simultaneously maintaining a suitable level of comfort for their precious feet. Amazingly some “fashion queens” don’t have to worry much as their feet will cope with just about anything they decide to show off, however most of the women out there must find a sexy/soothing compromise. My recommendation to you is to continue doing the recommended exercises I gave a few weeks ago, and to also go shopping for a couple pairs of platform stilettos. You never know… becoming a “platform princess” may be the solution you’ve been looking for.

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE ORWEBSITE? You can, aslong as you use this blurb with it: For over 14 years Dr. Robert J. Fenell,D.C. has helped relieve thousands of patients from their debilitating hand andfoot pain.  He has also helped train hundreds of other chiropractors inthe diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions.  Get your FREE hand and foot kit at: www.handandfootpain.com

Shoe Loves Me, Shoe Loves Me Not!

Not too long ago I wrote an article that instructed women how they can do certain exercises that will allow them to wear high heel shoes and suffer less while wearing them.  Well there was so much interest in that article that I decided to write a little more about the same subject.

For over fifteen years I have been studying the effects of certain shoes as it relates to the health of the feet, especially women’s feet.  It is a tragedy to see so many women sitting on the sidelines when it comes to their footwear just because their feet bother them when wearing something flashy or sexy.  Well the good news is you won’t have to sport those grandma shoes much longer once you start preparing your feet to accommodate those sexy stilettos you’ve been craving.

As an analogy I will use a simple example of something I recently discovered.  Every winter I travel to Colorado for a ski trip with some friends.  Without fail I’ve always enjoyed the first full day of skiing and then have to soak in the hot tub for the next couple days so that I can walk.  Well maybe the soreness isn’t that bad but hopefully you get the point.  This last time I went skiing I started doing some leg exercises about six weeks prior to the trip.    I did several different types of lunges and squats and increased the intensity over the six week period.  When it came time for the ski trip I was able enjoy every day out on the slopes with barely any soreness.

You can apply the same principles to your feet and leg muscles and joints to prepare you to wear whatever shoe style you fancy.  I guess it does take a little bit of outside the box thinking to realize that strengthening your feet and legs will help you wear sexy shoes.  It’s just one of those things that most have just taken for granted.  I will share with you a couple more exercises that can be done quickly and quietly in the privacy of your home which will certainly give you a better shot at getting to “Shoe Loves Me”.

One of the most important muscle groups you need to work on is the calf muscles.  Although there are several muscles in the lower leg there are two major ones that we are going to focus on.  They are the two largest muscles in the back of the calf, the gastrocnemius and soleus.  The gastrocnemius is by far the largest muscle and is the one that you can feel if you squeeze your calf.  The soleus is a very thin and broad muscle that lies deep to the gastrocnemius.  Both of these muscles function to raise your heels off the ground as when you stand on the balls of your feet.  In the last article I talked about two great strengthening exercises that also worked to improve balance.  In this article I will teach you how to properly stretch out these two calf muscles.  You should know that stretching a muscle is just as important as strengthening, if not more important.

First let’s talk about how to stretch the gastrocnemius.  This is a common stretch often referred to as the “runner’s stretch”.  You will want to stand facing a wall with one foot in front of the other and both feet pointed forward toward the wall.  Keep the back knee locked straight as you lean forward toward the wall.  You will want to keep the heel of your back foot pressed firmly to the floor as you move your hips and body forward until you feel a prominent stretch in the calf muscle.  Hold this stretch for 15-30 seconds.  This stretch done regularly will have a huge impact on improving ankle motion and flexibility, which by the way is very important when wearing high heels.

To stretch the soleus muscle you will do everything just like while stretching the gastrocnemius but you will need to keep your back knee bent.  Bending the knee will relax the gastrocnemius muscle allowing you to isolate only the soleus.  Your heel should stay in contact with the floor surface the entire time while doing this stretch.  This stretch may not feel as strong as with the gastrocnemius but it will be a deeper feeling stretch.

As you continue with these stretches and the other exercises discussed in my earlier article you will notice increased strength, flexibility and balance in your feet and ankles.  Something to keep in mind when choosing your heel height is that while standing in your stilettos you should be able to comfortably lift your heels at least one inch above the inside surface of your shoe.  If you are unable to do that I would advise you to choose a slightly lower heel until your range of motion increases.  Be persistent and diligent with these exercise recommendations and your feet will soon be saying… YES “Shoe Loves Me”.

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain.  He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions.  Get your FREE hand and foot kit at:  www.handandfootpain.com

Be a Straight Up Great Dresser!

Imagine a model walking out onto the catwalk showing off the hottest designer evening gown.  Halfway onto the runway she lowers her chin, crosses her arms and allows her shoulders to relax and round forward.  Just before she slumps into a swayback posture her manager pulls the proverbial carpet from under her feet.  What happened here?  This model totally reduced the quality of the glitzy dress she was supposed to showcase to the audience.  Of course this is a far-fetched hypothetical scenario but you could imagine how damaging such poor posture would be to any dress coming down the runway.

Ask yourself how many times you wore an outstanding outfit but because of your rounded shoulders, drooping head, crossed arms or slouched back you repelled some amazing compliments from your friends, colleagues and cohorts.  To really become a fabulous dresser you must realize that it’s not what you are wearing but rather how you wear it.  Surely it really does matter what piece you are wearing but my point is that you can wear the best garment and model it poorly if you are not on your best postural behavior.

Here are a few tips on what you should be aware of as you parade down the sidewalk to show off your new attire.  Pull your shoulders back an inch or two, and your head backwards over the top of your shoulders also about a of couple inches.  I guarantee you that it will feel awkward doing this as you will be wondering how you will be perceived by others.  Before you throw in the towel just walk in front of a full length mirror and observe your body posture while you hold this new position.  You will be surprised how natural it looks.  Your friends, even strangers, will start to admire you in ways that you haven’t experienced before.   Comments about your appearance will start to flow freely from others.  It will not take long for your confidence to soar.  Other improvements you may start to notice could be in the neighborhood of higher energy, a prettier smile, better health, stronger relationships, greater and more numerous opportunities, and so on.  Standing tall will be one of the best favors you can do for yourself.

Of course it will take some real practice for some time for you to become totally comfortable with your new posture.  Eventually your stance will become second nature to you as it becomes a habit.  It may also help to do some exercises to strengthen the upper back muscles.  A simple exercise that can be done in the comfort of your home or office is known as shoulder retractions.  Basically all you have to do is tighten the rhomboid muscles (the muscles between your shoulder blades and spine) as tightly as you can and hold the contraction for 10-15 seconds.  Relax for about 10 seconds and repeat for a total of 5-10 repetitions.  If you do this exercise daily for several weeks you will start to naturally improve your body posture therefore making it that much easier as you strut down the proverbial runway of life modeling your glitz and glam.

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain.  He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions.  Get your FREE hand and foot kit at:  www.handandfootpain.com

Thoracic Outlet Syndrome is Commonly Misdiagnosed as Carpal Tunnel Syndrome

A common condition that causes numbness or tingling sensations in the hand is known as Thoracic Outlet Syndrome (TOS).  The condition is severely overlooked by many health care practitioners, which may lead to misdiagnosis.  Thoracic outlet syndrome is a condition involving the shoulder and/or muscles on the side of the neck, however most symptoms involve the arm, hand and fingers.

Over the past two decades, the media has done quite a job at exposing carpal tunnel syndrome (CTS).  Since 1997, I have treated thousands of patients with hand pain and most were convinced they suffered with CTS; however there were many that did NOT have CTS but had thoracic outlet syndrome instead.  There are numerous other conditions that mimic the symptoms of CTS.  Unfortunately, most misdiagnosed cases lead to inappropriate and ineffective treatments.

Let me give you a simple explanation of how the arm works.

There is a bundle of nerves that exits the cervical spine (the neck) and passes through the shoulder and runs the entire way down to the hand and fingers.  These nerves supply the function to the muscles and skin of the arm and hand.  As these nerves pass from the spine and down through the shoulder area they pass through and between several layers of muscles.  Due to the shoulder being such a dynamic joint with a broad range of motion, it can easily become misaligned from repetitive stress and all the rigors of life.  When the shoulder joints become misaligned the muscles are pulled on and respond by tightening up.  The nerves passing through this area become irritated and pinched due to the misalignment and constriction from the muscles.  This constriction and misalignment causes tingling, numbness or a “falling asleep” sensation in the hand and fingers.

There are two distinct differences between carpal tunnel syndrome and thoracic outlet syndrome that will allow you or your doctor to differentiate.  Carpal tunnel syndrome causes numbness or tingling in the thumb, index finger, middle finger and half of the ring finger.  Thoracic outlet syndrome produces numbness or tingling in the pinky finger and the other half of the ring finger.

Furthermore if you are suffering with thoracic outlet syndrome you may notice an increase in your hand symptoms if you raise the affected arm overhead.  Lifting the arm up above the shoulder places extra stress on the involved nerves which may cause an increase in the amount of numbness or tingling into the hand.  With proper chiropractic care and myofascial release technique, a person suffering with thoracic outlet syndrome can relieve their symptoms and return to a normal life without pain.

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain. He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions. Get your FREE hand and foot kit at: http://www.handandfootpain.com

Repetitive Strain Injuries-DeQuervain’s Tendonitis

For many years I have treated thousands of patients with debilitating hand pain.  One of the most painful and debilitating conditions I’ve treated is known as DeQuervain’s tendonitis.  It is also commonly known as DeQuervain’s tenonsynovitis.  This life altering condition occurs when there has been significant repetitive strain or continuous stress to the muscles, tendons and joints involving the thumb and thumb side of the wrist.  Eventually this stress will cause the tendons connecting to the thumb to become constricted and inflamed.

DeQuervain’s symptoms include pain on the thumb side of the wrist which can run up into the forearm or even down into the thumb itself.  The pain generally starts off mild becoming more severe if the repetitive stress or strenuous activities continue.  The pain will be worsened by motions such as gripping, making a fist, twisting, or moving the wrist in certain positions.

One of the most common groups of people that suffer from DeQuervain’s tendonitis is new mothers. When a new mother cradles her baby closely and snug to her body she will usually bend one of her hands into a contorted position that compromises the joints and tendons on the thumb side of the wrist.  As she holds her baby for hours on end day after day the muscles and tendons become fatigued in the wrist and hand.  This weakening causes the small carpal bones and hand bones to become misaligned.  When this happens the bones and joints in the wrist/hand complex become restricted in motion causing stiffness and more weakness.  As the mother continues to cradle her baby in this manner the condition becomes worse until eventually the affected tendons become inflamed.

Many times patients will develop a small fluid filled ganglion cyst where a tendon rubs over a pointed bone on the thumb side of the wrist.  This ganglion cyst may be painful and tender to the touch.  This is a sign that the condition has been present for a significant amount of time or the stress on the wrist has been excessive.

The good news is that DeQuervain’s can be treated successfully without the use of medication or surgery.  Another common treatment is for the patient to wear a wrist splint or brace.  Although this will limit the movement of the wrist and maybe give some temporary relief it will not address the underlying problem that causes DeQuervain’s.   To effectively treat this condition I always looked for the cause of the problem in the first place.  First of all I would teach the patient how to hold her baby without causing strain on the side of the wrist allowing her to continue with taking care of her baby’s needs.  Then I would diagnose which bones had become misaligned from the awkward position and stress to the wrist.  Using very specific and gentle joint manipulation to the wrist and hand bones we were able to improve the function, motion and strength of the joints, muscles and inflamed tendons.  After the stress was been removed, the body would naturally allow the tendons to heal and the pain symptoms to resolve.  Once the condition was improved the patient would be shown and taught specific exercises to improve strength and stability in the involved area.

The bad news is that there are not many chiropractors who specialize in treating DeQuervain’s tendonitis.  That’s why I am currently teaching chiropractors the necessary techniques so they can help the most severe hand and wrist conditions.

Flat Feet Could Lead To 5 Painful Conditions

Do you have flat feet?  Has this been a concern to you?  You may wonder what problems lay ahead for people that have no arches.   Today I will expand your foot knowledge and educate you about the issues your flat feet may cause you.

During my years in practice,  I have consistently observed the strong correlation between flat feet and most painful foot conditions.  I found that flat feet are a precursor to a myriad of unhealthy syndromes affecting millions of feet.  By getting your flat foot corrected…you can also heal the foot of its painful condition simultaneously.

First, you must understand the foot anatomy if you are to understand how it can be treated.

The foot has 26 bones…yes that’s a lot of bones…your feet contain over a fourth of the bones in your body…52 of them!  These bones are held together by ligaments and arranged into 4 different arches.  Most people think there’s only one arch in the foot…there are actually four.  These arches serve a huge purpose.  They act like little springs when you walk, run, jump or do just about anything.  Just like the springs in your car…they absorb the shock from pot holes and uneven roads; your feet absorb most of the shock when you move around so that the rest of your body only has to absorb a small amount.

Without arches our bodies would be in a heap of pain all the time.  It’s estimated that healthy feet will absorb about 85-90% of the shock from each step during the walking (gait) cycle.

Flat feet occur when the 26 bones of the foot become misaligned.  This happens from all the stress, injuries, twists and twinges that our feet sustain through life.  In fact…flat feet are very common because most people experience high levels of stress to their feet on a daily basis.

Here are the 5 conditions that can develop over time from flat feet:

1. Plantar fascitis-pain on the bottom of your heel into the arch
2. Knee pain-causes rotation of the lower leg bone causing torsion stress to the knee
3. Low back pain-80% of low back pain is due to misalignments in the feet
4. Heel spurs-boney calcification of the bottom or back of the heel
5. Metatarsalgia-pain on the ball of the foot

You may be wondering if there is anything that can be done to restore the natural arches of the foot.

Most of the patients that came to me with flat feet had already tried orthotics, arch supports and exercises.  Although these methods may provide temporary relief, they do not treat the underlying problem.  In my practice I used a specific, gentle chiropractic manipulation of the foot bones and joints.  I was able to successfully realign the small misalignments in a patient’s foot.  Through a short series of adjustments we were able to help the majority of foot patients.  Find a chiropractor in your area that has had extensive training in the extremities and be sure to ask if he/she can restore arches through gentle chiropractic manipulation.  You will be saving yourself a lot of future problems.

I remember back in my early twenties while I was attending college I took up golfing.  I decided to get serious and I purchased a few lessons with a PGA pro.  He got me up to speed very quickly.  I was so excited with my newly developed swing that I decided to test my new skills at the local driving range one Sunday afternoon…

The local golf driving range offered three sizes of buckets: small, large and jumbo.  I was determined to practice really hard so I purchased the jumbo bucket of balls.  After about half way through the bucket of balls my hand and wrist became increasingly fatigued, but I didn’t care because I was on a mission.  By the time I drove the final ball in that bucket my wrist was very uncomfortable and I could feel the blood vessels pulsating in my wrist.

When I woke up the next morning I could barely hold anything with my left hand.  The pain in my wrist was excruciating!  The entire next two weeks were horrible.  Lucky for me I was already in Chiropractic College and I could understand what had happened to my wrist and how to take care of the injury.  Using a lot of ice wraps, physical modalities such as ultrasound and electrical stimulation, and most of all specific chiropractic adjustments to the elbow, wrist and hand joints my hand made a full recovery.

Through my own experience, education and practice on thousands of patients I have learned that the best thing for tendonitis is to implement preventative measures before it even happens.  Almost everyone will suffer with tendinitis in one form or another during their lifetime.  Those who are prepared for the worst in advance will generally have less severe injuries and heal much faster.

There are a few preventative tips that I will share with you in this brief article, all of which are easy and will only take a small amount of your time.

First of all I recommend drinking plenty of water throughout the day.  Dehydration is a huge problem today and many people’s health is compromised because either they drink far too little water and/or they drink far too many dehydrating beverages.  Caffeinated drinks such as coffee, tea and soda are largely contributable to this problem.  So how much water should you drink throughout the day?  That’s a good question and it’s different for everyone depending on their body weight, activity level, overall health status, and how many dehydrating beverages they drink on average.  As a general rule 8-12 glasses of water per day is sufficient, with larger and more active individuals requiring a higher volume of water to do the job.  Just remember that a well hydrated body will have more supple tendons, ligaments and muscles.

My second recommendation for keeping your tendons stronger and more flexible is to stretch them regularly.  There are many different stretches that you could do for the various body areas.  Yoga is one activity that does a great job of helping people maintain flexibility.  If you are not into such a workout then the least you could do is to properly stretch those areas of your body that you place the most stress on.  For example if you use your hands for some type of repetitive work then a daily routine of hand, arm and maybe even shoulder stretches would work well.  On the other hand if you are on your feet doing a lot of walking or running then foot, leg and low back stretches may be your ticket.  Keep in mind the more active your daily routine, the more important stretching your muscles and tendons is for preventing tendinitis and other injuries.

The last tip I will leave you with in this article is to be aware of your body and pay attention to when it is sending warning signals.  Sometimes those “normal aches and pains” will come and go and nothing more will happen, however if you experience those little aches and pains frequently or with subtle increases in severity that is a tell tale sign of an underlying problem.  At that point my best recommendation is for you to make an appointment with a chiropractor.  Since the majority of chiropractors specialize in treating spinal problems, if your concern is in the extremities (hands, elbows, shoulders, feet, knees) you will want to search for a chiropractor that has had specialized training in treating those body regions. © Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain. He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions. Get your FREE hand and foot kit at: http://www.handandfootpain.com



Attention all knuckle poppers…you may be in for a load of trouble if you continue to treat your fingers like bubble wrap.  If you are a chronic knuckle popper you will probably vouch for the fact that it feels good to pop your fingers, however on the flip side what I am getting ready to tell you in this article may cause you to kick that awful habit really fast!

First…let’s take a look at what actually makes the “popping” sound when you self crack your knuckles.

The knuckle is where two small bones join together.  These bones are connected by ligaments (strong fibrous bands).  There is also tissue that surrounds the joint…known as the capsule.  This capsule encloses the joint and inside this small area is a liquid called synovial fluid.  Inside this synovial fluid are tiny gas bubbles, which is what makes the sound when you pop your joints.  Almost all joints in the body have this capsule enclosure with synovial fluid.  When a joint is distracted some of those small gas bubbles are released and thus you hear the popping sound.

The ligaments and the capsule surrounding the finger joints help to stabilize the joint and prevent motion in the wrong directions.  That’s why you cannot bend your fingers sideways or backwards, because these ligaments prevent that abnormal motion.

All chronic knuckle poppers  should stop popping immediately.

If you are a chronic popper you are constantly placing higher than normal stress on these tiny ligaments and capsule, and over time they become more lax.  This can cause the finger joints to become what’s known as “hyper-mobile”, where the finger joints move too far.  Although you may be thinking this seems like a good thing, it really is not.  Excessive motion in the finger joints can lead to joint swelling and inflammation.  Chronic finger poppers also commonly complain of stiff finger joints and pain or discomfort in the joints.

Although many family physicians will tell you that popping your knuckles is harmless…I have seen thousands of finger poppers headed down the road toward developing symptoms of arthritis much quicker than the average person who does not regularly pop their knuckles.

I have treated thousands of hand patients over the past 14 years, specializing in joint alignment and biomechanics.

For those of you that have been popping for a long time…you have created a self-inflicted hand problem.  If you cannot stop because it has become such a habit, then you must find a chiropractor that specializes in treating the hand.  Although this may be hard to come by since chiropractors generally specialize in the spine there are a few that have specialized training in treating the hands.

You may be asking yourself… if it is bad for me to pop my own knuckles, then why is it alright for a chiropractic hand specialist to adjust my hand and finger joints?

That is a great question, and there is a very logical answer.  When you self-pop your knuckle joints you are inflicting a random stress to the ligament and capsule which will cause the tiny joint to become misaligned.  Now since the joint is so small the misalignment is also minute and therefore you cannot usually observe this misalignment with the naked eye.  However with specific joint motion testing and/or x-rays a chiropractic hand specialist can figure out which joints have become misaligned by your chronic popping habit and then they can gently realign those misaligned finger bones using a specific adjustment in a precise direction.  So the chiropractic hand adjustment is a specific movement of the joint vs. a generalized random movement when you were knuckle popping.

After your chiropractic hand specialist realigns the misaligned bones and joints in your hand and fingers you will start to feel more strength and comfort in your finger joints and that “need to pop” sensation and stiffness you used to experience will decrease with time.

Although this process will not happen overnight, it also will not take forever either.  It may take several chiropractic hand and finger adjustments to correct this problem, but it will be well worth it.  Also the more experienced your chiropractor is with treating the hands the shorter of a recovery time you should have; so you should do your due diligence and really search for that chiropractic hand specialist nearest you.  Many times the closest hand specializing chiropractor may be a couple hundred miles away or in a different state.  I am currently teaching doctors of chiropractic how to treat hand conditions so if there is not currently a suitable doctor near you…hopefully there will be soon.

Now that you should be feeling more comfortable with what you need to do about that ugly habit, why don’t you sit back, pop a bag of popcorn (not your knuckles) and enjoy a good movie.

© Robert J. Fenell, D.C.

WANT TO USE THIS IN YOUR EZINE OR WEBSITE? You can, as long as you use this blurb with it: For over 14 years Dr. Robert J. Fenell, D.C. has helped relieve thousands of patients from their debilitating hand and foot pain. He has also helped train hundreds of other chiropractors in the diagnosis and treatment of carpal tunnel syndrome and many other hand and foot conditions. Get your FREE hand and foot kit at: http://www.handandfootpain.com

Wow ladies…you are looking great strutting your brand new pair of Jimmy Choo stiletto heels, turning heads all night as you dance the night away, until… Ouch!  Oh no! The night is gone and so is the feeling in your toes.  You limp home, feet swollen and elevated as you complain about your aching feet and curse those darn $600 shoes.  Guys have it so much easier than women you think to yourself.  How are you ever going to be able to work all day tomorrow?

Has this ever happened to you?  If so… how can you prevent pain the next time you get to wear your gorgeous Gucci heels?  As a trend-setting fashionista can you have your cake and eat it too?  Well the good news is… you do not have to stop wearing those sexy high-heeled stilettos.  The bad news is after you learn how to take better care of your feet you will have another excuse to spend more of your hard earned money on more fancy footwear.

Let us take a look at why these dainty little shoes wreak so much havoc on your feet.  First of all your feet have a certain purpose or function and that purpose or function has some limits associated with it.  Secondly, if you have never properly prepared your feet to wear such a shoe for hours on end then it is understandable why you would suffer from such a painful dilemma.

Each foot has 26 bones in it and these bones are aligned into 4 arches.  The purpose or function of these 4 arches is to absorb shock and stabilize the feet when you stand or walk.  As your foot is resting inside your sweet stiletto these 4 arches are strained and altered in such a way that the shock absorbing function is nil to none.  Wouldn’t it be cool if there was something you could do to help your foot function better while you model your new shoes through the evening?  Well thank goodness there is something you can do…

The first thing that you can do to help your foot survive this stressful position is to perform a few easy foot exercises a few times each week.  This will build up a tremendous amount of foot joint and arch strength and it will increase the endurance of your foot dramatically.  The stronger the tiny muscles and joints in your feet, the longer they can sustain the stiletto stance you require of them.

The first exercise is a simple one, but can be a challenge for some.  All you have to do is stand bare footed on a flat surface on one foot.  Yes that is all.  Stand on one foot for 30 seconds and repeat with both feet.  As you do this easy balance exercise you will feel your ankle fluctuating somewhat rapidly back and forth.  This is because the little muscles that keep your feet and ankles strong must work intermittently during this exercise to keep your body balanced.

The second exercise is a little more involved.  Not really, but at least I’d like to make you think so.  This exercise is best performed while wearing socks or a pair of flats.  Standing with your feet about shoulder width apart you will raise your heels off of the floor so that you will be standing on the balls of your feet.  Now if you could imagine moving your heels in a circular fashion you will continue rising up onto the balls of your feet and then lowering your heels back down towards the floor.  If a partner watched you from the back they would see your heels moving outward, upward, inward, then downward in a circular fashion.  It is best if you can keep your heels from touching the floor as this will maintain a higher level of tension in the muscles you are exercising.  Do this circular motion ten times 3-5 times per week.  Now keep in mind that if the four arches in your foot are initially compromised or non-existent…I would simply advise you to visit a chiropractor that specializes in restoring arches using gentle chiropractic adjustments to the feet before doing the strengthening exercises.

Within a few weeks of doing these two exercises consistently you should start to notice your feet feeling much stronger.  You will also experience a significant increase in your ability to balance which will help many-fold as you stroll down the sidewalk in your lovely Louboutins.