Dr. Ducat's Blog
You don’t have Voodoo dolls here?
April 23rd, 2012
About 75% of the patients that come to my practice for relief have never been to a chiropractic physician before. Some give us a call because they are desperate and the medications they have been taking are not working. Others come by referral from their primary care physician. Lots of patients say that they looked chiropractors up online because their friend had been to one and it helped their pain.
Regardless of how they got to my office, patients are usually nervous during their first visit and wonder if I’m going to do anything “weird” or “voodoo” to them. Since I’ve been a chiropractic patient since age 5, I grew up thinking that everyone had a family chiropractor. After starting in practice, I began to realize that everyone doesn’t have the same positive experience with chiropractic and there’s a lot of apprehension about what we do. So to help relieve some of those fears and to help patients understand the process, here’s a quick overview of what I do as a chiropractic physician.
Chiropractors are trained as primary-access physicians. In other words, I understand that low back pain can have many origins – from muscle pain to cancer – and I’m trained to differentiate whether it’s something that needs natural care or needs referral to a surgeon. That’s why I ask new patients about previous surgeries, medication history and the details of their symptoms. We want to make an accurate diagnosis.
I specialize my practice in sports medicine and pain associated with muscle, joint or nerve injuries. Some chiropractors specialize in geriatrics, pediatrics, internal medicine or nutrition. I rather be an expert in one area than a jack-of-all-trades, so I completed by board-certification in sports medicine in 2010 and plan to start training to become board-certified in orthopedics this fall.
After we have a working diagnosis from your history and procedures such as flexibility, reflexes and strength tests, we’re able to determine if you need x-rays, MRIs or blood work to give us additional information before we start treatment. About 80% of new patients do not need additional testing, but if you do need it, I’ll explain why and help you get a referral for it.
Once we’ve completed any imaging or testing that we need, I explain the reasons why you have developed your symptoms and the treatment options available to help. In my office, I practice traditional chiropractic manipulation (adjustments), flexion/distraction traction therapy for low backs, cervical traction for necks, therapeutic massage therapy, physical therapy stretching/strengthening, Kinesiotaping and medical acupuncture. You might need one or more of these therapies to help you recover. Sometimes we have miracle cases that are “fixed” in a couple of visits, but most patients present with injuries that need treatment over the span of 3-8 weeks. If your injury needs medication, injections or surgery, we can also help guide you to the right doctor to help you in your situation.
If you or a friend has more specific questions about what I do as a chiropractic physician, please feel free to email me at drerin@ducatchiropractic.com. And no, I don’t have a voodoo doll in the back office!
Dr Erin Ducat is a Board-Certified Chiropractic Sports Physician who places a high priority on patient education and comfort during the healing process. You can learn more about her Bloomingdale, IL practice at www.ducatchiropractic.com
Getting Your Groove Back
March 22nd, 2012
After taking a long hiatus from working out, for an injury, illness or pregnancy, many of my patients feel discouraged that they will never “get their groove back” and return to their previous fitness level. This can create a downward spiral because you don’t feel motivated to get back to the gym, walk or start increasing your activity levels. However, sitting on the couch because you’re depressed furthers the atrophy of your muscles and cardiovascular system, putting you one step further from your goal. After all, you can’t do the same exercises or run as far as you used to, so what’s the point of working out anyway?
To break yourself of the cycle of fitness self-pity, start by defining your end goal (running a half marathon, being able to bike for 45 minutes, walking the length of the mall). After you decide what that goal is, determine smaller steps that will help you achieve it. For instance, you want to bike for 45 minutes and you haven’t been on your bike for a year, you might want to start with cycling for 15 minutes your first day, followed by stretching and using your foam roller to loosen up muscles that have been a bit dormant. Once you feel comfortable doing the 15 minutes, start lengthening your cycling by 5-10 minutes, as you feel able to gradually increase your fitness level. The key is slow, steady progress. Not going Olympic the first day and retiring from the activity because you’re so sore or injured from going too far, too fast.
It’s okay to have some mild muscle soreness after starting (or restarting) a new physical activity. What’s not okay is pain or soreness that doesn’t go away with stretching, icing and rest within 2 weeks. If you keep having discomfort and can’t seem to stretch it away, give our office a call and we’ll be glad to help you troubleshoot what’s holding you back from meeting your goals.
Dr. Erin Ducat is a mother of a 10 month old son and is in the process of getting her groove back too! If you need help with pain from working out or if pain is keeping you from becoming active, find out more about her Bloomingdale chiropractic practice by going to www.ducatchiropractic.com
Don’t forget your backside for a strong core.
February 22nd, 2012
If you’ve had low back pain, you have probably received the advice to do crunches to strengthen your “core” to help prevent flare-ups. What most patients don’t realize is that their “core” is much more than their abdominal muscles, it also includes the diaphragm (breathing muscle), the pelvic floor and your gluteal muscles. If you just strengthen your abdominals, it’s like having a box with one rigid wall and 3 flabby ones. It’s not very strong if you try to set something on top of it!
Here’s a couple of tips to help you strengthen your full “core” so that your box isn’t weak:
Do Kegel exercises. Many women have heard about Kegel exercises to help strengthen their pelvic floor after pregnancy. Men and women who haven’t had children can also have weak muscles along the pelvis. Check out this link for instructions on how to do this exercise.
Try breathing from your abdomen and not your chest. 90% of our low back patients have weak diaphragm muscles and we see their chest rise when they take a breath in, instead of their stomach. This weakens your core and can also lead to neck pain. Here’s some more information on how to strengthen your diaphragm with proper breathing patterns.
Get your glutes on board. Sitting at a desk or wearing high heels can make your glute muscles weak and flabby — even if you run or bike. Start strengthening them with this exercise sequence on You Tube.
Dr. Erin Ducat is an expert in core strengthening and the treatment of low back pain. She is a Board-Certified Chiropractic Sports Physician at Ducat Chiropractic & Sports Medicine in Bloomingdale, IL. For more information about her practice, click here.
Don’t fall prey to shoulder pain
January 20th, 2012
Shoulder pain and rotator cuff problems are an epidemic in the United States. Complaints related to the shoulder are second only to spinal pain if you examine the number of doctor visits generated for each diagnosis. Many times shoulder conditions are preventable. Here are a few tips to help you beat the odds.
Keep your shoulders flexible. You should have a 180 degree arch reaching overhead (like jumping jacks) or forward (like doing the “wave” at the ballpark). If you are noticing that you can’t move through this full range of motion, it’s time to start stretching more or see a sports chiropractor for help.
Strength is important in between your shoulder blades. Most shoulder injuries are the result of weak muscles in between your shoulder blades. Strengthen them by doing exercises such as rows, reverse flys or planks.
Nip shoulder pain in the bud. The #1 way patients develop a surgical tear in their rotator cuff is by ignoring their pain and continuing to work/play with a weakened shoulder. You can prevent this by having your shoulder examined by a sports chiropractor at the first sign of discomfort. In the worst case scenerio, they will tell you nothing is wrong and that you are okay to continue your activities.
Dr. Erin Ducat is an expert in the diagnosis and treatment of shoulder injuries as a Board-Certified Chiropractic Sports Physician at Ducat Chiropractic & Sports Medicine in Bloomingdale, IL.
Dr. Erin’s 3 Top New Year’s Resolutions
December 20th, 2011
Want to make a positive difference for your health and lifestyle in 2012? Instead of the traditional resolutions of losing weight and exercising more, consider my top three recommendations for changes that give you a big “bang” for your resolution “buck.”
1. Don’t stay in any position for more than 30 minutes. Sitting, standing or laying on the couch for more than 30 minutes increases your risk for tight muscles and discomfort. Mix it up and move often to keep yourself comfortable.
2. Discover a safe stress-reliever. Many of us eat too much, drink alcohol or adapt other unhealthy habits to help us cope with stress. Try a new exercise class, call a friend or see if acupuncture might be a good way for you to recharge.
3. Eat what your grandparents ate. The latest diet craze often focuses on eliminating a certain type of food. This creates a short-term fix and an unbalanced diet. Just try to eat whole foods that are natural and not processed.
Need more tips? As a sports chiropractor, I’m an expert on helping patients achieve balance and reach their personal goals. Give me a call at 224-653-8094 and I will be glad to assist.
Keeping Your Back Healthy During The Holidays
November 19th, 2011
Back pain during the holiday season is a common problem. You’re stressed out. Shopping at the mall in heels has taken its toll. The airplane ride has permanently “hunched” you over. How can your back make it to January in one piece?
Take 5 minutes to stretch your hips on a daily basis. 95% of low back pain patients have tight hip muscles including the hamstrings, piriformis and hip flexors. Don’t bounce into the stretch and make sure you breath as you feel your muscles lengthen.
Keep your weight in check. Eating one extra cookie today won’t effect your low back, but eating an extra cookie every day until Christmas might put on a couple of extra pounds. Extra abdominal fat increases the pressure on your lumbar discs.
Holiday shopping is an athletic event — pick the right shoes. Wearing running shoes when walking for long periods of time on hard mall floors helps decrease the shock to your knees, hips and spine. Flats, heels and boots are common low back pain culprits.
Dr. Erin Ducat is a Board-Certified Chiropractic Sports Physician in Bloomingdale, IL and an expert in helping you move well for a lifetime.
Ignoring ergonomics?
October 25th, 2011
A majority of the aches and pains that my patients present with often start with improper ergonomics and posture during our normal activities. Our bodies were not built to sit at computers, stand at workstations or to ride in a truck for hours at end. We were built to be hunters and gatherers — exercising our core as we provided needed resources for our families. Simple changes to your workstation or home office may make a big difference in how you feel and reduce your risk for muscle and/or joint injuries.
The government has a great resource for ergonomics and posture: the OSHA’s Ergonomic Solutions website. It has numerous diagrams and tips to use as you analyze your workstation at home or the office. One tip that I find is very useful is making sure there is not clutter under your desk so that your legs can fit underneath properly. I don’t know how many offices I have seen with things shoved underneath desks and people sitting far away from their keyboard to compensate.
For those who spend a lot of time driving in the car, it’s important to make sure your seat is adjusted so that your back is properly supported to reduce the risk of low back or hip pain. Many patients have their seats slanted back too far and their lower and upper backs are not supported. This forces them to slouch forward to reach the steering wheel. Another common mistake is leaning on the center console of the car and resting your hand on the gear shift. This position may be comfortable for the first few minutes, sitting for hours at an angle drives your back crazy.
As you develop pain, it’s important to consult a chiropractic physician who evaluates your ergonomics to see if it might be a partial cause of your discomfort. Correction of your daily posture along with a treatment plan customized to help you loosen up areas that are tight and strengthen those that are weak will help you acheive long-term freedom from pain.
Isn’t Arthritis Just Part Of Getting Older?
September 22nd, 2011
Whenever someone’s knee or back hurts on a regular, they often think that it’s a sign that they have arthritis. Their perception is that everyone is going to get arthritis one day and there’s nothing that you can do for the pain. It’s just part of getting older and they have resigned to the fact that they will always hurt. The good news is that many forms of arthitis not only treatable without surgery or injections, but they’re preventable too. Here are a few tips to help you keep arthritis from slowing down your active lifestyle!
The most important way to prevent arthritis is to keep your weight within a normal range for your sex and height. Extra weight means extra pressure on joints such as your back, hips, knees and ankles. This additional wear and tear is a common cause of arthritis and can quickly accelerate the aging process of your joints. Instead of trying a fad diet, simply eat more fruits and veggies, cut down on processed foods and exercise most days of the week. You won’t lose 20 pounds overnight, but you will slowly become a slimmer you.
Another key to avoiding arthritis is keeping your body’s joints in balance by making sure you don’t have muscles that are too tight or too weak. Many times we get tight hamstrings, neck and chest muscles from working at the computer or at a workstation. Make sure you stretch those areas and strengthen the muscle that’s on the other side of the joint. If you need help, consult a sports chiropractor, physical therapist or personal trainer who is knowledgable in this area.
Lastly, there have been several studies that have shown supplementation with fish oils or another source of omega 3 fatty acids to be key to healthy joints. Talk to your sports chiropractor, primary care physician or pharmacist to see if this might be an option for you and which dose is appropriate for your needs.
Help! My back keeps “going out.”
August 23rd, 2011
Patients often present to my office in frustration because they have a “bad back” that keeps “going out” on them. Sometimes it happens after a long car ride. For others, picking up their child or doing squats at the gym is the culprit. They feel their back is not trustworthy and start to avoid certain activities that might irritate it. This approach works for a while, but eventually even the smallest thing will start the pain and they give me a call.
Common back pain is caused by one of two causes: either the low back vertebrae don’t have enough flexibility or they are hypermobile and move too much. Over time, these imbalances create wear and tear on the joints, discs and muscles, which in turn makes the patient’s back “go out” at the drop of a hat. The key to stopping this pattern of chronic back pain is to identify the cause of the patient’s pain and pick the right treatment option.
For instance, if a patient’s back pain is caused by a lack of flexibility and they spend all of their time doing stabilization exercises, their pain will keep coming back because it isn’t addressing their problem. On the other hand, if the pain is caused by too much movement in the low back and the patient stretches for treatment, they will continue to have difficulties until they stabilize through strengthening. What works for one patient may not work for another.
Research indicates that even patients with disc injuries or arthritis can have a good prognosis if the appropriate treatment plan is designed for their unique strengths and weaknesses. This is why I like to pinpoint areas of tightness, pain, weakness or discomfort during my patient’s first visit so that we can customize the appropriate mix of strengthening and flexibility training to break the chronic cycle of back pain.
Why does my tennis elbow keep coming back? I don’t even play tennis!
August 3rd, 2011
Many patients with tennis elbow report that their pain will often return despite wearing braces, stretching, ultrasound treatments or even getting cortisone injections. They begin to feel like they just have a “bad elbow” and try not to overuse or irritate it. In the last few years, researchers have been examining the way that we had typically treated tennis elbow and tried to come up with better treatment options that would give longer lasting relief.
First, it helps to understand what tennis elbow is. Patients with tennis elbow actually have a condition called lateral epicondilitis (now you can see why we call it tennis elbow!). This condition is degenerative in nature, causing little holes to develop in the tendons of the muscles along the outside of your elbow, causing pain. If you looked at the tendons under a microscope, it would look a little like swiss cheese. This degeneration occurs over a long period of time as you put extra wear & tear on the muscles. Most of the time, this extra wear & tear comes from improper ergonomics, having tight medial forearm muscles or poor shoulder posture.
The old treatment options such as bracing, ultrasound or shots, didn’t really solve the problem that was causing the degeneration. So the patient would feel better for a while and then the pain would return as soon as they returned to their normal lifestyle. Newer treatments are focusing on helping the tendons become strong again and removing the reason why they were getting worn out.
One of the best ways to get the tendons to heal and fill in those swiss cheese holes is by increasing blood flow and irritating the area with Graston Technique. Patients often start feeling a difference in just one or two treatments. After the blood flow starts to improve and healing begins, you next need to evaluate their ergonomics at work and home to identify any irritating factors. Next, we work on loosening up the muscles on the other side of the forearm and teaching them how to strengthen their shoulder to take pressure off of the arms and wrist.
New cases of tennis elbow can fully resolve within 2-3 weeks and chronic cases can take up to 8-12 weeks with these new treatment options, depending on the amount of damage.