Dr. Lonna

BY DR. LONNA DENNY, D.C.

Have a health or fitness question for Dr. Lonna, a chiropractor who specializes in the treatment of sports injuries and rehabilitation? Submit your questions for advice.

Dear Dr. Lonna,

I am hoping you can help me with this. I have pain in the front of my hip. It’s intermittent but getting more and more frequent. I’m not sure what its from, but sometimes it completely jams up. IT KILLS! The pain feels like muscles or nerves but it’s right where the bone fits into the socket, and the worst pain usually comes after sitting. I have a BMI of around 19 or 20 and I don’t really do load-bearing exercises that would impact my hips so I don’t think I’m putting a heck of a lot stress on that joint. Do you have any ideas of how to treat this or if physio or a chiropractor might help line me up?

Hipster in New York

Dear Hipster,

This is actually a common issue. The front of the hip has many overlapping muscle groups as well as tendon attachments for the major muscle groups of the thigh, like your quadriceps. These muscle groups can contract involuntarily and cause pain in the front of your hip. That is the most benign scenario. You don’t state your age or what your body has been through in the past, but another less probable cause can be a labrum tear. The labrum is a cartilage ring that holds the head of your femur into your hip. I see labrum tears occasionally in women who are older (60+) or who have had a direct trauma to the hip. If this were my hip, this is how I would proceed:

1. Find a chiropractor in you area that has an Active Release Technique certification. This is a deep soft tissue treatment which involves stripping of adhesions from muscle groups. Although other providers can have an A.R.T. certification, only a chiropractor can examine whether your hips are in alignment and make the adjustment to your sacroiliac joints if needed. Since the hips are the anchor for these muscle groups you want to make sure the foundation is right.

2. After your hips are aligned and muscles have been treated, start a stretching regimen for the hip. If your chiro doesn’t do this type of rehab, because not all do, go see a physical therapist. This should include stretches for the Psoas, Piriformis, Quads, IT Band, Gluts., and Hamstrings.

3. If your symptoms do not resolve in a timely manner you need to get an M.R.I. of your hip. This type of imaging not only shows bony structure but all the associated soft tissues. This will show any possible tears or inflammation of tendon attachments. With a clear picture you can make a more informed choice about your next move. Good Luck!

Dr. Lonna Denny, D.C., is the owner of the San Francisco Spine Pain Relief Center, a Denny Chiropractic Corp., and specializes in the treatment and rehabilitation of sports injuries. “Relieving your pain, increasing your game!” If you are in need of a San Francisco Chiropractor, please call our office at 415-775-9100

The post Ask Dr. Lonna: How do I handle this hip pain? first appeared on Lesbian.com.

Dr. Lonna

BY DR. LONNA DENNY, D.C.

Have a health or fitness question for Dr. Lonna, a chiropractor who specializes in the treatment of sports injuries and rehabilitation? Submit your questions for advice.

I have crushed discs and a pinched nerve in my lower lumbar. What kind of exercises can I do to help it?

– Sarah in Wyoming

Unfortunately Sarah, this is a common condition for many people. Our discs are like those jelly donuts covered in white powdered sugar. Now picture someone pushing straight down on the donut until all the jelly comes out. This is a rough analogy of your disc. No amount of exercise is every going to get the jelly back into the disc. The objective, if I were you, would be to decrease the pain in your back, increase your functionality and prevent the need for surgery later on. This is a lofty goal, but it can be accomplished by using a multi-pronged approach. I have successfully treated too many of these to count.

Here is my secret recipe for less pain and more gain for the disc pain sufferer:

1. Find a chiropractor that has experience and a good track record treating this type of injury. Ask for a reference. If a patient has had relief from being treated by this particular chiropractor they will be more than happy to talk about it. Ask the chiro if she has someone you can call.

2. Core strengthening is key. Building the back and abdominal musculature adds stability to an unstable area, your lumbar spine. For some that will be Pilates, Yoga or a class at their gym. The right exercise for you will be the one that you enjoy doing and tolerate best (something that does not cause a flare up).

3. Always sit on a cushion that has a wedge cut our where your tailbone would go into. The cushions look like stadium seats with a V shape cut out in the back. These cushions take most of the pressure off your discs when you are sitting. They are a lifesaver for people with these types of issues.

4. Check out your options for spinal traction in your area. Some orthopedists and chiropractors have traction machines, but if not you can buy a home model easily online. It will stretch your back out in the Y axis and give your spinal nerves a little more room.

Good luck and don’t give up!

Dr. Lonna Denny, D.C., is the owner of the San Francisco Spine Pain Relief Center, a Denny Chiropractic Corp., and specializes in the treatment and rehabilitation of sports injuries. “Relieving your pain, increasing your game!” If you are in need of a San Francisco Chiropractor, please call our office at 415-775-9100

The post Ask Dr. Lonna: What can I do about crushed discs and pinched nerves? first appeared on Lesbian.com.

Dr. Lonna, fitness expert and sports rehabilitation specialist.

Dear Dr. Lonna,

The knee, God’s message to us that we are imperfect. Sorry to hear you are having knee pain at your young age, but fear not, the cause and solution can be simple.

You didn’t mention if you have a history of trauma to your knee like getting tripped playing soccer, taking a kick to the knee or hearing a snap in the knee when jumping off a roof. Wait, that’s my life.

OK. Let’s assume no direct trauma, the pain mysteriously appeared during your workouts. Your knee cap, the patella, is like a bone island anchored in place by the quadriceps tendon on top and the patellar  ligament on the bottom. Underneath the patella is soft cartilage. A sore knee after doing squats, running, or doing the stair climber is usually a sign of Chondromalacia Patella (wearing and friction to the cartilage on the underside of the knee cap). This is caused by imbalances in the quadriceps muscle group and can be successfully treated by a chiropractor. Not just any chiropractor, but one that specializes in sports injuries and treats extremities (parts other than the spine). Call around, ask if they do Active Release Techniques, do rehab exercises, and treat knees. That would be the winning combination for you.

Have a health or fitness question for Dr. Lonna?  Submit it here.

Dr. Lonna Denny, D.C., is the owner of the San Francisco Spine Pain Relief Center, a Denny Chiropractic Corp., and specializes in the treatment and rehabilitation of sports injuries. “Relieving your pain, increasing your game!” If you are in need of a San Francisco Chiropractor, please call our office at 415-775-9100.

The post Ask Dr. Lonna: Why do my knees hurt? first appeared on Lesbian.com.

I’ll admit it, after 30 years of body building and martial arts, I have spent a disproportionate amount of my life in gyms. I know what’s “cool” and what’s not, at least in this one arena. Over the years, I have had many patients that were intimidated by the thought of going to a gym because they were overweight, thought that they were too old or were afraid of looking like a neophyte. No need to fear. Following these simple dos and don’ts will have you looking like a seasoned pro in any gym.

DO wipe down your treadmill, Precor machine, stationary bike, etc. Many gyms have paper towels with a sanitizing spray next to the cardio equipment. It’s a statement to the world: “I am a hygienic and considerate person.” Sexy.

DON’T leave your machine dripping with your body secretions. It’s not a plant, it doesn’t need to be watered. Gross, dude.

DO work out with a trainer. It screams to the world, “I am willing to spend some money to not get hurt, have good form and learn some exercises that I would never do on my own.” Seriously, trainers rule. A good one will help you identify your goals (weight loss, flexibility, muscle gain?), diagnose any imbalances and asymmetries in muscle groups and push you further than you would do by yourself. Even if you can only afford a session or two, have the trainer put together a workout that you can continue on your own. Personally, I have had the same trainer for the past 7 years, in which time we have never repeated a workout. Our sessions go like this: 15 minutes cardio, 30 minutes weight lifting, 15 minutes laughing hysterically over our lives’ adventures for the week.

DON’T struggle through exercises with bad form because you never really knew how to do them in the first place. This is how people get hurt.

DO let people work in with you. If someone is obviously waiting for the same machine or equipment you are on, offer to let them get their set in while you are resting in between sets.

DON’T be that person who monopolizes a piece of equipment, or worse, the person who spreads out her towel, water bottle, exercise diary over several pieces of equipment so they can stake out the machines they wants to use. It’s like the human version of a dog peeing on stuff to stake claim. It screams to the world, “I think my workout is more important than yours.” Ewww! Another manifestation of this behavior spreading out all of your personal belongings, lotions and potions over the tiny little bench in the locker room that all the women who have adjacent lockers have to use. Reign it in girlfriend!

DO be conscious of your breathing. When lifting, exhale during exertion. For example, if you are doing a bicep curl exhale as you are bringing the weight up and inhale as you are releasing the weight down.

DON’T be the one who grunts, groans, primal screams when lifting weights. Maybe in a gym that caters to Olympic power lifting you can get away with it, but in a regular gym us regular people look at each other and roll our eyes!

Dr. Lonna Denny, D.C., is the owner of the San Francisco Spine Pain Relief Center, a Denny Chiropractic Corp., and specializes in the treatment and rehabilitation of sports injuries. “Relieving your pain, increasing your game!” If you are in need of a San Francisco Chiropractor, please call our office at 415-775-9100

The post Four ways to look cool at the gym first appeared on Lesbian.com.