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Is My Sudden Knee Pain Here to Stay?

If a sudden pain lingers, am I officially injured or can I keep going?

Kathy Weber, M.D., M.S.
Doctor of Primary Care Sports Medicine
Rush University Medical Center

Question:

I ran very guarded on ice and snow this winter season one day and after that the insides of my knees hurt so much that I have not been able to run since then. I have not ever been injured before nor have I ever had knee pain before. I have rested about 10 days and still am feeling about the same pain. Will I injure it more if I try to run on it?

Answer:

If you have not tried icing your knees for 15-20 minutes a few times a day and performing gentle stretching along with the rest, you should do so.  If you have done this and still have pain,  it is time to see a sports medicine doctor to evaluate what might be causing this pain.

Exercise Ball or Desk Chair?

Learn what benefits there are to sitting on a globe

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

I recently exchanged my desk chair for an exercise ball to put more movement and possibly strength training into my day. How will this affect my back or posture, core strength, and will I really see any benefits from this new “seat?”

Answer:

Replacing your chair with an exercise ball will likely provide benefit and challenge your postural and core muscle endurance while sitting. Using it for additional daily movement is an excellent idea and may improve circulation, decrease muscle stiffness, and help you burn a few extra calories while you’re at it! Integrate it slowly if you sit for extended periods of time. If not, you may experience periods of fatigue or muscle cramping in your mid and low back region leading to discomfort and poor posture.

Common Causes of Sports Injuries?

Learn about overuse injuries, why they occur, and how to prevent them.

Kathy Weber, M.D., M.S.
Director of Primary Care Sports Medicine
Rush University Medical Center

Question:

There seems to be a increase number of sports injuries in recent years, what is the most common cause of these injuries?

Answer:

The most common cause of sports injuries is overuse. Overuse injuries occur when the musculoskeletal tissue (muscles, tendons, ligaments, and bone) are exposed to repetitive motion, force, or sustained exertion, beyond the normal capabilities of that tissue to adapt or recover, resulting in an injury. Typically the microtrauma (cellular damage) that occurs during exercise is repaired thru normal tissue maintenance i.e. renewal of new cells and cell matrix.

An injury occurs when the tissue is not able to adequately keep up with normal repair of activity related tissue microtrauma. At this point, the injury becomes apparent to the athlete when they develop pain and loss of function. It is essential that the principles of slow progression of exercise duration and intensity, appropriate warm-up and cool-down, and adequate rest (recovery) are incorporated into an exercise program to reduce the risk of an overuse injury.

Do Chiropractors Relieve Back Pain?

An answer to how long one might expect to need chiropractic care

Kathy Weber, M.D., M.S.
Director of Primary Care Sports Medicine
Rush University Medical Center

Question:

How many times does a chiropractor really help your back pain and, if they can fix it, does this mean you have to keep going all the time after that that first fix if that is what happens?

Answer:

Unfortunately, it is tough to predict how long back pain may last and how much treatment will be necessary over the course of the healing process.  Though many people find that their back pain resolves within a couple of months, chronic back pain suffers may have pain that comes and goes for years.

There are two main avenues for back pain sufferers, conservative care (such as physical therapy, medication, and massage) and invasive treatments (such as surgical procedures and injections).  Seeing a chiropractor is one of several conservative care options for back pain treatment and, in the right clinical situation, can relieve back pain.

The length of time that care should continue varies widely and is something you should discuss in detail with your chiropractor. However, if you require continued adjustments to control your pain or you have progressive pain and/or neurological symptoms (for example: weakness, numbness, tingling, bowel, or bladder dysfunction), you should get an opinion from a physician that specializes in spine care.

As always it is important to explore all of your treatment options and look for a credentialed professional.  Since there are a variety of chiropractic methods and philosophies, you may want to ask your primary care physician for a recommendation as to which chiropractors might best suit your needs.

How Do I Cool Down?

Learn all about static stretching, soft tissue techniques, and gentle mobility exercise.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

Is cooling down really beneficial and what is the best way to cool down after exercise?

Answer:

Yes! Cooling down after exercise is very important and can prevent dizziness and allow for a safe and gradual return of heart rate, respiration rate, and core body temperature back to pre exercise levels.

To facilitate the cool down process perform a period of light activity followed by a series of flexibility and mobility exercises. The cool down period is the best time to perform static stretching, soft tissue techniques, and gentle mobility exercise. Focus on the major muscles and body segments utilized during the exercise session.

For specific exercises look at our series of cool down videos:

Basketball Cool Down

Cycling Cool Down

Golf Cool Down

Health Club Cool Down

Hiking Cool Down