Jun 19

Managing knee pain from knee osteoarthritis

by Olivia O Leary D.C BSc Hons

KNEE OSTEOARTHRITIS: WHAT IS IT?

getty_rm_photo_of_knee_in_painAlso called “wear and tear” arthritis or degenerative joint disease, knee osteoarthritis (OA) is the progressive breakdown of the knee joints’ natural shock absorbers causing knee pain and stiffness.

This causes discomfort or knee pain particularly when you use your knees; or perhaps an ache when you bend your knees, with morning stiffness or creaking joints often observed.

Most people over 60 have some degree of OA, but it also affects people in their 40’s and 50’s particularly if they have participated in activities causing significant knee impaction over time through sports or heavy physical work or if they are significantly overweight.

KNEE OSTEOARTHRITIS: SYMPTOMS
The symptoms of knee osteoarthritis tend to develop slowly. Common symptoms include:

  • knee pain that increases when you are active, but gets a little better with rest
  • knee swelling
  • feeling of warmth in the joint
  • knee stiffness, especially in the morning or when you have been sitting for a while, making it difficult to get in and out of chairs or cars, use the stairs, or walk
  • creaking, crackly sounds that are heard when the knee moves

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KNEE OSTEOARTHRITIS: WHAT CAUSES IT?
Every joint comes with a natural shock absorber in the form of cartilage. This firm, rubbery material cushions the ends of the bones and reduces friction in healthy joints. As we age, our joints become stiffer and our cartilage is more vulnerable to wear and tear particularly as the knee joints represent major shock absorbers in our bodies.

Over time, repetitive use of the knee joints irritates and wears the cartilage. If it deteriorates enough, bone rubs against bone, causing knee pain and stiffness in the knee joints.

RISK FACTORS YOU CAN CONTROL
man kneelingBecause injured joints are more vulnerable to osteoarthritis, doing anything that damages your knee joints can raise your risk of OA causing knee pain including previous injury to the knees which could have been ligamentous or cartilage. Impactive exercise like running or games such as football  also have a high rate of knee injury and jobs that require repetitive motion, such as bending the knees to install flooring over a long period of time, or jumping down off a tractor all increase the likelihood of knee wear and tear.

Being overweight is another risk factor — it has been linked specifically to osteoarthritis of the knees and hips.

IMPACT ON DAILY LIFE

Osteoarthritis affects each person differently. Some people have few symptoms despite the deterioration of their knee joints. Others experience knee pain and knee stiffness that may interfere with daily activities. Osteoarthritis of the knees can lead to a limping gait.

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Evidence of the joint wear associated with knee OA is seen with the bones of the femur and tibia too close together


DIAGNOSING KNEE OSTEOARTHRITIS
Making an accurate diagnosis of knee osteoarthritis requires our Gorey Family Chiropractic team or your health professional to ask you questions concerning the knee pain or knee stiffness and you’ll need to describe your symptoms in detail, including the location and frequency of any knee pain.

Our chiropractors will physically examine the affected knee joints and perform standard orthopaedic tests and may also take X-rays to check for osteoarthritic damage as well as ruling out other joint conditions.

LONG TERM COMPLICATIONS
Unlike rheumatoid arthritis, osteoarthritis does not affect the body’s organs or cause illness. But it can lead to deformities that take a toll on mobility. Severe loss of cartilage in the knee joints can cause the knees to curve out, creating a bow-legged appearance worsening knee pain, impeding flexibility and causing compensatory problems requiring treatment potentially in the hips and lower back.

CHIROPRACTIC TREATMENT FOR KNEE OSTEOARTHRITIS
Our Chiropractic team are specialised in the non surgical treatment and management of joint conditions such as knee osteoarthritis. We follow the accepted goal of all medical rehabilitation experts with the patient who has knee osteoarthritis which is to improve your knee function, minimise your knee pain or discomfort, and limit further knee joint injury to prevent premature surgery.

We also concentrate on reducing the pain to also ease patient reliance on anti-inflammatory and pain killers which can cause complications. This is achievable with non surgical treatment if the disease has not progressed to an advanced end stage where then surgery may be the only option. Our team can advise as to what the most appropriate course of action should be and will liase with your GP as necessary.

At Gorey Family Chiropractic the Treatment and Management process is comprised of several elements depending on the individual case and severity of symptoms

  1. Patient education,
  2. Improving flexibility and reducing pain through the, hip, knee, ankle and foot where necessary through physical hands on treatment.
  3. Strengthening of the affected knee joint as well as the hips which has an important bearing on knee function.For example, strengthening the quadriceps your large muscle at the front of your thigh has been shown to reduce pain in the knees.
  4. Aerobic exercise which could be water based or non impactive like cycling. People with osteoarthritis may avoid exercise out of concern that it will cause pain. But low-impact activities such as swimming, or bicycling can improve mobility and increase strength.

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    A programme of non impactive exercises against the resistance of water can be very helpful for strengthening the osteoarthritic knee.

  5. The use of assistive devices such as knee braces and custom made shock absorbing and corrective shoe inserts called orthotics as is necessary dependent on the case.
  6. Acupuncture has been shown by research to help with pain relief in  some knee osteoarthritis sufferers.
  7. Weight management and dietary guidance if appropriate.
  8. Some studies have shown benefit from nutritional supplementation for osteoarthritis.

GOREY FAMILY CHIROPRACTIC : A PROACTIVE MANAGEMENT APPROACH TO OSTEOARTHRITIS

Due to the fact that Knee OA is often asymptomatic in its initial stages and later becomes symptomatic as the disease process progresses means that many patients are not seen until they have significant wear. Signs and symptoms of end-stage knee osteoarthritis include severe knee pain, and stiffness surrounding the involved joint, joint swelling, a limping gait pattern.

We encourage clients to take a proactive approach and to control the process using thimages-6e latest evidence based guidelines in non surgical management of knee osteoarthritis. We are disappointed to hear clients often say that they had been told that nothing can be done for knee osteoarthritis. It is true that some may leave it so late that surgery is the only option but there are helpful non surgical options before this level of severity.

If you or a family member are concerned by knee osteoarthritis we would be pleased to consult with you and following a thorough physical evaluation which may include x rays offer a professional opinion as to the non surgical options available to you.

For your convenience the clinical team at Gorey Family Chiropractic Clinic are covered by all major Irish health insurers.

Contact: info@chiropractor.ie or Tel: 053 94 83338

Jun 12

Using your laptop safely to avoid neck pain

By Olivia O Leary D.C BSc ( Hons)

Unsafe: An ongoing trade off between poor neck/head posture and poor wrist/hand posture exists with Chiropractor Yvonne in this image

Unsafe: An ongoing trade off between poor neck/head posture and poor wrist/hand posture exists with Chiropractor Yvonne in this image

Laptop computers are lightweight, portable and convenient but unfortunately their design with the screen and keyboard attached forces laptop users into awkward postural positions. When the screen is positioned by the user at the right height, the keyboard position is too high and when the keyboard is at the correct height the screen is too low.

Laptops pose less risk when used for short periods but with many using the laptop as  their main computer our team at here at Gorey Family Chiropractic were asked for some guidelines applicable for this type of computer user.

A Comfortable Workstation Setup on a Desktop Computer or Laptop Promotes Neutral Postures Avoiding Strain Therefore:

  • the neck should be aligned with the spine (a neutral posture – not bent or thrust forward)
  • the back should be relaxed but supported,
  • the shoulders should be relaxed (not hunched or rounded),
  • the elbows should be close to the body and bent at an angle between 90 and 120 degrees and
  • the wrists and hands should straight (not bent or turned).

So If you use a laptop frequently, it is worth investing time into optimising your home or office workstation to promote better ergonomic postures for your laptop use, to avoid what research has shown is the long term inevitability of neck pain and back pain otherwise.

 

Safer: Using an external keyboard and mouse and raising the screen with paper reams improves this laptop workstation for Chiropractor Yvonne

Safer: Using an external keyboard and mouse and raising the screen with paper reams improves this laptop workstation for Chiropractor Yvonne

SETTING YOUR LAPTOP UP FOR FREQUENT USE

Maintain a neutral neck posture by placing the top of the screen at about eye level or slightly lower if using bifocal glasses.

Use a laptop stand or place your laptop on a stable support surface, such as monitor risers, reams of paper, or phone books so that the screen height can be adjusted.

Attach a regular size, external keyboard and mouse to the laptop, and place them on an adjustable keyboard tray or desk if possible. They should be positioned at or slightly below elbow height when it is possible to use an adjustable keyboard tray.

Angle the screen to reduce bending your head forward. Use your eyes instead of your neck to adjust your line of vision.

 

Reduce glare by positioning the screen at a right angle to windows and away from overhead lighting. Laptop lights that plug into a USB port can be used to provide extra light, if needed.

REMEMBER TO:

  1. Clean the screen frequently as dust can make it difficult to read and may increase eyestrain.
  2. Watch for glare from external light sources on your screen which also causes eyestrain.
  3. Use a document holder where possible to angle documents vertically to keep the neck well aligned with the spine.
  4. Take frequent stretch breaks every 30 to 45 minutes.

QUICK ERGONOMIC FIXES FOR SHORT TERM LAPTOP USE

  • Use a chair that supports a comfortable upright or slightly reclined posture. In a reclined position,
    Safer: A binder helps keep wrists straight and optimises the screen height. Note a ream of paper props feet adding stability. A rolled towel adds lumbar support.

    Safer: A binder helps keep wrists straight and optimises the screen height. Note a ream of paper improves the trunk/thigh angle. A rolled towel adds lumbar support.

    prop your feet up on a box or something similar to maintain a neutral trunk/thigh angle.

  • Be sure to maintain a neutral neck posture (in other words not leaning the neck forward). Use a towel roll or inflatable lumbar pillow to provide low back support.
  • Place the laptop on your lap to help keep your wrists straight while using the keyboard. A 2-3 inch binder with the wider edge toward you knees will create an angle that will help keep your wrists straight and maximize the height of the screen.
  • Don’t place your laptop on top of a pillow or other soft material. The lack of circulation could shut down the fan, which can overheat the computer.
  • On a sofa, place a rolled towel as a lumbar support, raise the feet on a small box so that you are tilted slightly backwards to maintain  straighter spinal alignment.
  • Remember to stand up and stretch frequently.
GOREY FAMILY CHIROPRACTIC: SUPPORTING RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive occupational health experience both in Ireland and the U.K and are specialists in the diagnosis and treatment of back pain, neck pain and other workplace related muscle and joint problems. No referral is necessary.

We have x-ray facilities  located on site and offer spinal health screening programmes and ergonomics assessments to companies and organisations to prevent and manage workplace injury. For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

For further information on our range of services to private individuals or companies contact info@chiropractor.ie or alternatively call 053 94 83338

Jun 10

Optimal office chair positioning to avoid back pain and neck pain

by Olivia O Leary D.C BSc Hons Chiropractic

987f3cc4ef7b3a03f7b4763e195acfcdIs your chair helping or hindering your back? If you sit behind a desk daily for 8 hours at a time, you don’t have to be doomed to episodes of neck and back pain or repetitive strain injury.

Here at Gorey Family Chiropractic we offer some tips on optimal chair  set up at work to avoid back and neck pain and indeed to help back pain and neck pain through good chair ergonomics.

Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you stay comfortable at work.

With back pain the second largest reason for absenteeism in the workplace, preventative action to help clients combat work induced back pain and neck pain is essential according to research.

The basic features of a good chair are :

  1. Height adjustable
  2. Pelvic tilt on seat
  3. Lumbar support

Consider the following for optimum chair setup :

1.Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor; if you a little person you may need a footrest to achieve this.sitting_posture2

2.If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve. In other words, your hips optimally should be higher than your knees to distribute strain out of your lower back and disperse it into the legs.

3.Move the lumbar support so that it fits snugly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain a straight spine and neck whilst seated.

4. Never sit with your legs crossed! Crossing at the ankles is a preferable alternative.

5. Elbows and forearms should be always level with the desk height. Wrists should not be held in an extended position without support.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

 

Our specialist Chiropractic team are trained and hold extensive occupational health experience both in Ireland and the U.K and are specialists in the diagnosis and treatment of low back pain, neck pain and other workplace related muscle and joint problems. No referral is necessary. We have x-ray facilities  located on site and offer spinal health screening programmes and ergonomics assessments to companies and organisations to prevent and manage workplace injury.

We also conveniently take clients requiring treatment for back pain through the wholeTwitter-pic-11 process of recovery from initial diagnosis through treatment into rehabilitation exercise where necessary.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement for back pain treatment from a wide range of private healthcare Insurance providers.

If you are affected by neck pain, headaches, low back pain, back stiffness, nerve pain or shoulder pain  call or email the clinic to arrange an initial consultation with one of our specialist Gorey Family Chiropractic team or to discuss our occupational health services for companies or organisations.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

 

Tel: 053 94 83338   or alternatively email info@chiropractor.ie