Surgery: A Jumpstart, Not a Finish Line

Surgery: A Jumpstart, Not a Finish Line

While surgery can be a lifesaver for painful or damaged joints in your knee, hip, or back, it’s like hitting the reset button – it gets you moving again, but it doesn’t change the habits or conditions that led to the problem in the first place. Those imbalances, weaknesses, and repetitive stresses are still there, waiting to cause trouble again.

The good news: surgery can be a fantastic first step. By relieving pain and restoring mobility, it allows you to get started on the real work – preventing further degeneration. This is where physical therapy, exercise programs, and lifestyle changes come in. They address the root causes and help your body move efficiently, protecting your joints for the long haul.

Think of it this way: Surgery is like fixing a flat tire on your car. You can drive again, but if the car’s alignment is off (the real culprit), the tires will wear unevenly and cause future problems. Maintaining proper alignment keeps everything working smoothly and prevents future breakdowns.

The Key to Long-Term Success:

  • Find your team:  Before surgery, do your pre-hab.  This is working with your chiropractor to maintain your alignment as best as possible and off load your other joints to make sure they don’t suffer during your wait for surgery. Massage to assist the process and maintain muscle tone. Manage pain with acupuncture.  You want to keep in as best of shape during this time as it shortens your recovery.
  • Post-surgical rehab is crucial: Sticking to your rehab plan and potentially incorporating maintenance exercises into your routine goes a long way in keeping your joints healthy. Adopt a maintenance plan with your team to keep yourself on track.

Remember, surgery can be a powerful tool, but it’s just the beginning. By addressing the underlying causes and making lifestyle adjustments, you can keep your joints strong, mobile, and pain-free for years to come.

Desk Exercises

Prolonged hours of sitting can lead to aches, pains, and poor posture, affecting your overall well-being.

But fear not—we’ve compiled a list of the top-10 stretches and exercises to help you manage discomfort and enhance your posture, right at your desk.

These simple-yet-effective movements can be seamlessly integrated into your daily routine, providing much-needed relief and revitalization. Say goodbye to the strains of a sedentary workday and hello to a more relaxed, energized, and posture-perfect you!

Let’s dive into the top-10 stretches and exercises that will transform your desk experience.

  1. Neck Tilt Stretch
    • Sit up straight and slowly tilt your head to one side, bringing your ear toward your shoulder.
    • Hold for 15 to 30 seconds on each side.
  2. Chin Tucks
    • Sit or stand with your shoulders relaxed.
    • Gently tuck your chin in toward your neck.
    • Hold for a few seconds and repeat several times.
  3. Shoulder Blade Squeeze
    • Sit or stand with your arms by your sides.
    • Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
    • Hold for a few seconds and release.
  4. Chest-Opener Stretch
    • Clasp your hands behind your back and gently straighten your arms.
    • Lift your chest and squeeze your shoulder blades together.
    • Hold for 15 to 30 seconds.
  5. General Upper Back and Chest Stretch
    • While looking forward place your hands behind your head.
    • Gently push your head backwards into your hands.
    • Slightly look skyward and stick your chest out to deepen the stretch to your liking.
    • Hold for 15 to 30 seconds on each side
  6. Seated Spinal Twist
    • Sit up straight and cross one leg over the other.
    • Gently twist your torso in the direction of the crossed leg.
    • Hold for 15 to 30 seconds on each side.
  7. Hip Flexor Stretch
    • Start in a standing position; move your affected leg one pace backward.
    • Keeping your feet in that position, drive your hips forward and lift up your chest.
    • Hold for 15 to 30 seconds on each side.
  8. Seated Leg Raises
    • Sit up straight with your feet flat on the floor.
    • Lift one leg as high as you comfortably can.
    • Hold for a few seconds and repeat with the other leg.
  9. Glute Squeezes
    • Sit on the edge of your chair with your feet flat on the floor.
    • Squeeze your glutes (buttocks) together and hold for a few seconds.
    • Release and repeat several times.
  10. Standing Desk Stretches
    • Perform standing stretches such as calf raises, leg swings, or simple forward bends to break up the sitting routine.

Remember to incorporate the stretches and exercises into your daily work routine to manage aches and pains and improve your posture. Taking short breaks to move and stretch throughout the day is key to maintaining a healthy and comfortable seated-position posture at your desk.

Dr. Chris LaRocque, BSc, DC, and Dr. Aleem Remtulla, BSc, DC,
Foundation for Integrated Health, Lonsdale Quay, North Vancouver. www.foundationforintegratedhealth.com

Knee Alignment

Knee alignment is important for knee health because it helps to distribute weight evenly across the joint, which can help to prevent pain and injury. When the knees are misaligned, the weight is not distributed evenly, which can put stress on the ligaments, tendons, and cartilage in the knee. This can lead to pain, inflammation, and even injury.

There are a number of factors that can contribute to misalignment of the knees, including:

  • Genetics
  • Age
  • Occupation
  • Sports participation
  • Previous injuries
  • Posture

If you have misaligned knees, there are a number of things you can do to improve your alignment and protect your knee health. These include:

  • Maintaining a healthy weight
  • Strengthening the muscles around your knees
  • Stretching your muscles
  • Wearing supportive shoes
  • Avoiding activities that put stress on your knees
  • Seeing a doctor or physical therapist if you have pain or other symptoms

Here are some additional details about the importance of alignment for knee health:

  • Weight

Carrying excess weight can put extra stress on your knees. If you are overweight or obese, losing even a small amount of weight can help to improve your knee alignment and reduce pain.

  • Muscle strength

Strong muscles around your knees help to support the joint and protect it from injury. Exercises that strengthen the quadriceps, hamstrings, and glutes can help to improve your knee alignment.

  • Stretching

Stretching the muscles around your knees can help to improve flexibility and range of motion. This can help to reduce pain and improve your alignment.

  • Shoes

Wearing supportive shoes can help to improve your alignment and reduce stress on your knees. Shoes with good arch support and cushioning can help to absorb shock and protect your joints.

  • Activities

Some activities are more likely to put stress on your knees than others. If you have misaligned knees, it is important to avoid activities that put too much stress on your joints. This includes activities that involve running, jumping, and twisting.

  • Chiropractor or physical therapist

If you have pain or other symptoms related to misaligned knees, it is important to see a chiropractor or physical therapist. They can help you to identify the cause of your pain and develop a treatment plan to improve your alignment and reduce your risk of injury.

By following these tips, you can improve your knee alignment and protect your knee health.