The rotator cuff is a group of four muscles the supraspinatus, infraspinatus, subscapularis and the Teres minor muscle. These muscles work synergistically to stabilise the humerus in the glenoid or your shoulder joint making sure that the humerus glides perfectly within the joint and preventing the humerus from compressing the structures around the joint. The muscles of the rotator cuff also act as synergists to the bigger surrounding muscles. Unfortunately these muscles are neglected and are rarely exercised well enough or at all by most active individuals. Therefore they become weak and unable to check the force generated by the much larger chest and back muscles leading to dysfunction and later to injury.
Rotator cuff tears (RCT) are a fairly common orthopaedic complaint. Typically people who suffer a RCT are usually from two different camps. First is the degenerative RCT typically affecting people of 60+ years old and the second camp are usually athletes or sports enthusiasts who play racquet sports and especially throwing sports such javelin, water polo and rugby. The causes of a RCT vary from person to person however, for those who are playing sports the cause is usually traumatic or overuse with inadequate conditioning of the shoulder complex. However for the degenerative RCT there are several intrinsic and extrinsic causes.
Intrinsic and Extrinsic Factors
The most widely excepted factor for RCT's is chronic overuse of the rotator cuff that leads to micro-tears within the tendons that overtime build up to cause a rupture of the tendon (usually the supraspinatus). Some researchers believe that degeneration of the rotator cuff is a normal and natural part of ageing. A study back in 1991 found that 97% of 891 tendons examined had signs of degeneration. This would certainly support the ageing theory. However, just because something is normal does not make it optimal. As their is no research that has investigated our modern lifestyles effect on degenerative RCT. In other words how does our lack of exercise, high stress jobs, poor food quailty etc have on our bodies ability to heal itself and prevent things like RCT's. Whilst there are no studies that factor in all the various variables as it would be impossible to quite frankly. There are studies available that single out certain lifestyle choice, such as smoking as well as looking at diabetes and high cholesterol (Essentially the effect of a poor diet/lifestyle) and the increased incidence of RCT. I will link to those papers at the end of this blog.
Sciatica is one of the most common diagnosis given by medical professionals for pain that radiates down the thigh.
So what is sciatica?
True sciatica is classified as pain that radiates down the back of the leg pass the knee and down to the foot. Sciatica is typically caused by a pinching of the sciatic nerve at the intervertebral foramina (the part of the spine where the nerves exit) this pinching can be caused by a number of structures both directly at the exit point of the nerve but also at various stages of the nerves path as it travels down the leg. However, it is usually due to a pinching at the nerve root that causes true sciatic pain.
Common symptoms include
- Pain in one leg that travels down to the foot
- Pain is usually described as sharp, burning or stabbing
- Pins and needles can sometimes accompany the pain
- Walking and movement can be difficult due to the pain
- Sitting often causes pain
- Bending forwards can give some relief
The good news is that sciatica is usually straight forwards to treat and permanent damage is rare. However if the pain begins to radiate into both legs that is accompanied by numbness around the anus and saddle region with incontinence then you should seek immediate medical attention as this is a sign of a condition called cauda equina which is a medial emergency.
How to treat sciatica
How sciatica is treated depends largely on the cause which your osteopath will be able to determine with an examination. but will usually consist of manual therapy and exercise, alongside possible lifestyle advice to prevent it from happening again. Below are several exercises that may give you some relief in the meantime.
If you currently have sciatica symptoms and would like to talk about your pain then I can be contacted on 07500059064 or by email at firstname.lastname@example.org or on facebook messenger.
Yours in Health
Andrew Graves, Osteopth & Sports Therapist
Serving Pontypool, Cwmbran, Usk & Abergvaenny
If you are experiencing headaches that seem to start at your neck and work up to your head then you may be experiencing a cervicogentic headache, which literally means a headache that originates from the cervical spine and radiates up to your head. This is caused by an irritation to either the muscles of your neck or from the joints themselves.
Cervicogenic headaches can be caused from poor posture especially when sat at a computer or when texting as these positions can place a large amount of strain onto your neck muscles, that over time will lead to increased tension and possibly a repetitive strain injury. Take a look at the image below to see just how much force your neck has to handle just by tilting your head forward to read a phone screen!
The general symptoms of a cervicogenic head include
- Unilateral or one sided head pain
- Headaches comes on when holding neck in awkward positions just as texting, computer work or holding a phone between your head and shoulder.
- Pain is usually described being deep but non throbbing (may become throbbing if migraine it triggered)
- Restricted range of motion in neck
- Other symptoms may mimic a migraine such as sensitivity to light, nausea or pain in the shoulder/arm of the same side as the headache.
If you think you are experiencing cervicogenic headaches, the first action you must take to prevent them from developing is to avoid the triggers and to address your posture. If you work in an office make sure you are sat facing your computer straight on, you have a headset if you regularly take phone calls and that you adjust your chair and screen height so that you the screen is straight ahead. I will be writing more on ergonomics and how to set up your desk in a later blog post.
A postural assessment and corrective exercise programme will also help address any muscle imbalances and help strengthen your postural muscles. Alongside, osteopathic treatment to help relieve tight and restricted joints and muscles. In the meantime, try the stretches below to help alleviate a headache.
If you would like more information on cervicogenic headaches or you think you may be suffering with them. Feel free to contact me on 07500059064, email email@example.com or contact us on facebook and I would be happy to provide any advice I can.
Yours in Health
Andrew Graves, Osteopath & Sports Therapist
Andy has been involved in the health & fitness industry for over 10 years, specialising in corrective exercise, injury prevention and rehabilitation of low back, neck and shoulder pain. He also has an interest in the use of Osteopathy for the management of headaches.