Why Running Gait Matters: How To Avoid Injury

Why Running Gait Matters: How To Avoid Injury

You Running Gait Matters

here's why:


Forefoot and midfoot strike runners tend to have increased cadence in running, which means that their feet strike the ground more often. They also have shorter stride lengths, more knee flexion and less ankle dorsiflexion.

The benefits of forefoot and midfoot striking:

  • A short stride length puts the center of gravity closer to the body, giving you greater balance and stability.
  • A faster cadence reduces overall loading, meaning that your feet don’t bear too much weight, decreasing injury.
  • Together, these biomechanical changes should result in less impact damage. Also, with forefoot strike, the calf muscles work harder and this can reduce overall impact load; however, it can put a lot of strain on the Achilles and that is sometimes a problem.

Knee strain is also reduced with a non-heel strike pattern of running. Because more muscles are engaged with a forefoot strike, the leg has more shock absorption with a forefoot strike than with a heel strike. Because the actions of the leg are more efficient with a midfoot or forefoot strike, the metabolic demands of running are diminished, and the runner becomes more efficient – faster, with more endurance. A running pattern that involves a mid or forefoot strike also takes advantage of the inherent capacity of the arch to store energy, which can also improve your time.

Choose Structure Over Cushion

when picking new footwear

It has been shown that using arch supports weakens the foot over time and can actually lead to injury. Minimalist shoes usually do not have much in terms of arch support, which encourages your arch to self-support, making your arch stronger and bettering your overall foot health.

It has also been found that the cushioning found in the heels of most traditional running shoes do not reduce the risk of heel injury. In other words, no amount of heel cushioning seems to make a difference when it comes to tibial stress fractures and plantar fasciitis.

Paradoxically, cushioning in a shoe can lead to problems like plantar fasciitis. Too much cushioning in the heel during impact can lead to excessive eversion of the heel and then to excessive pronation of the midfoot. This strains the plantar fascia.

Cushioned shoes also require more work from the knee and hip, both because they tend to be heavier than minimalist shoes, but also because the added cushion creates a larger shoe that must be lifted higher to clear the ground during a running stride. This creates the possibility of a greater risk of injury to the knee with highly cushioned traditional running shoes.

Most of the benefits of minimalist running are compelling but still theoretical as not enough studies have been done. Also, enterprising attorneys recently settled a class action lawsuit against Vibram for claims they made about the benefits of the FiveFingers shoe they made, so it is important to do your research and trust your own lived experience when choosing new running wear. It’s also not a bad idea to ask your physician or physical therapist for running shoe recommendations.

Some would say that minimalist running doesn’t eliminate injuries, but simply changes the type of injuries. Nonetheless, a lot of studies are showing significant benefits to simply changing the position of the foot during impact with running. New “minimalist” running shoes simply accommodate a movement already afoot.

Recover Quickly And Fully

Recovery after exercise is just as important as what you do during your run. If you aren’t fully recovered and are fatigued during your next run, you’re more likely to step out of the right running gait and overuse muscles, injuring  yourself.

Our products here at Well Theory are designed to help you heal and recover naturally – and are developed to seamlessly fit into your routine. Our new Tart Cherry Extract supplement is ideal for soothing away pain from sore muscles and provides support for a healthier cardiovascular system – so you can run longer and more efficiently. 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

How To Reduce Inflammation After Exercise

How To Reduce Inflammation After Exercise

Post-Exercise Habits

to reduce inflammation and promote recovery

At Well Theory, our products, recipes, resources, and more are all geared towards helping you live a life with less pain, less inflammation, and better overall wellness. We know that the root cause of many lifestyle diseases is inflammation, and taking small, daily steps towards reducing inflammation can have a big impact on the improvement of your physical, mental, and emotional well-being.

That being said, we also know that inflammation plays a key part in many of your body’s natural processes. When you bump into the corner of a coffee table, the swelling that occurs afterwards protects the site of injury so it can heal quickly and easily. And when you exercise, your muscles undergo micro-tearing and strain – healing these micro-injuries is a critical part of building better, stronger muscle fibers, improving your athletic performance, endurance, and overall physical health.

Inflammation is a normal part of this process, but if you overdo it, you may experience soreness that lasts a few days and can prevent you from continuing to exercise. Generally, even after a difficult workout, you should be able to walk normally the next day. You may experience soreness, but if your movement is inhibited, chances are you’ve overdone it.

Here are some tips you can use to reduce inflammation, so you can build a daily exercise you can stick to.

How To Reduce Muscle Inflammation

recover faster, get healthier

Tip #1: Stretch. It’s imperative that you fully stretch before any intense exercise. We recommend starting a short, daily yoga routine to ensure that you get a good 20-minute stretch session in. Flexibility, like strength, is built over time. If you’re new to exercise, a yoga routine alone may be completely sufficient.

Read More: Why Yoga Is Beneficial At Any Age & Ability

Stretching helps lengthen your muscles, making you less susceptible to injury. It also strengthens your joints and protects them from injury as well. Yoga can improve your core strength, which protects your balance, spine, and more.

Yoga itself can also have anti-inflammatory results. A weak core can put strain on your spine and other bones, injuring them and creating inflammation. Strengthening your core helps prevent inflammation in that sense.

Tip #2: Don’t overdo it. Again, if you are so sore you cannot move the next day, you’ve overdone it. Don’t start a new exercise routine every week – start with just yoga, add in some weights and cardio, and slowly build up your routine. Additionally, high-intensity workouts shouldn’t be done back-to-back. If you attend a fitness class that you find challenging, give your body a break the next day and only go for a walk instead of going for a run, doing an intense yoga routine, etc. Listen to your body and make sure it’s recovered completely before challenging it again.

Tip #3: Strengthen all muscles, big and small. You want to prevent muscle imbalance. If your core is weak, then muscles in your back will struggle to compensate. If your gluteus muscles are weak, then your hamstrings can get overworked. It’s always a good idea to visit with a physical therapist or personal trainer to get an accurate assessment of your overall physical health – they can tell you where your weak points are, and tell you which muscle groups to focus on.

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Tip #4: Get anti-inflammatory nutrients in your diet. Our Herbal Kitchen is filled with recipes that use anti-inflammatory and antioxidant ingredients. Most of our products also contain CBD, which is known to be pain-relieving and inflammation-reducing. Start with our CBD Multivitamin to boost your nutrition, and add in our CBD Oil Tincture and CBD Softgels for an added anti-inflammatory kick.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

The Benefits Of Barefoot Running

The Benefits Of Barefoot Running

Barefoot Running

what is is & its benefits

Running is one of the most natural forms of exercise available to us. Human beings have evolved to be efficient runners from the hunter-gatherer days – long distance running was necessary for survival and led to the continued success and evolution of our species. We literally evolved to run, as distance running enabled our ancestors to gather and hunt the food needed to grow our brains to their current size and give us the intelligence our species has today.

Today, running is more recreational and generally not needed for survival. Endurance running is part of this recreational activity, carrying on a tradition our species has utilized for thousands of years. Running is extremely healthy and provides countless benefits, both cognitively and physically, but is not without risk of minor injury.

How You Can Avoid Running Injuries

with a new style of running shoe

Despite the running shoe industry and advances in sports medicine and prevention science, the overall amount of injuries to the legs, ankle and feet of runners has never really changed. About three out of four runners will sustain some sort of injury each year. These injuries include stress fractures, patellofemoral pain, iliotibial band syndrome, plantar fasciitis, Achilles tendinitis, patellar tendinitis and more.

Once the book Born To Run, by Christopher McDougall was published in 2009, minimalist running has gained popularity in the running community. This running style has been thought to be more natural and to result in fewer injuries.

The basic theory of minimalist running is that when a runner is barefoot, he or she naturally avoids heel strike at impact and transitions instead to a midfoot or forefoot strike point. The simple movement of bodyweight at impact from the heel to the front parts of the foot is thought to make running more efficient and less injurious.

Minimalist (Barefoot) Running Shoes

the theory behind their design

Minimalist running uses shoes but they are different than the usual running shoe. Traditional running shoes (on the market since the 1970s) have a high heel offset of at least 8-degrees and often up to 12-degrees or more. This puts the heel higher than the forefoot. The traditional running shoe is designed that way to allow for more cushioning with a heel strike impact, and the way that it is designed appears to encourage heel striking. Traditional running shoes are less flexible, have stiffer heel counters and more arch support than minimalist shoes.

Minimalist shoes have lower offsets. Often, the heel to toe offset is 4–degrees or less.

Zero drop shoes have a heel that is at the same level as the forefoot. In addition, these shoes are usually lighter and more flexible than traditional running shoes. Some zero-drop and minimalist brands do offer various cushioning levels, but none approach the amount of cushioning found in a traditional running shoe. This may seem like a bad thing, but this lack of cushioning is intentional.

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The theory of a minimalist shoe is that the shoe should bring us as close to natural running (barefoot) as possible.

At Well Theory, we believe that working with the body, and not against it, is often the best way to heal yourself – body, mind, and spirit. Our products, resources, and more are all designed to holistically support you through your wellness journey, so you are in complete control of your overall well-being.

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ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

Why Tart Cherry Should Be Your Post-Workout Supplement

Why Tart Cherry Should Be Your Post-Workout Supplement

Whether you are a professional athlete or a casual runner, it is important to provide your muscles with the necessary nutrients needed to replenish themselves after physical activity. If you are looking for a fantastic supplement for sports nutrition, look no further than tart cherries. Here’s why.

Tart Cherries And Muscle Pain

Consuming tart cherries is steadily becoming a popular means of managing inflammation. This is one of the very reasons that make tart cherries a fantastic post-exercise supplement!

It is not uncommon to have muscle aches and tension following a workout. This can be caused by a number of reasons:

· You didn’t stretch before and/or after exercising. (Shame on you.)
· You over-exercised and strained your muscles. (Shame on you again.)
· You are experiencing the general tension and inflammation that comes after finishing a workout.
· Your body has too much chronic inflammation to properly recover on its own.

If you are training, working on maintaining a healthy weight, trying to build muscle, or simply keeping up with a fast-paced lifestyle, the last thing you want is to be slowed down by muscle pain. That’s where tart cherry supplementation comes in.

Muscle pain is generally due to increased acute inflammation. The microscopic structure of the muscle fiber is damaged, and this causes inflammation. Inflammation, of course, is necessary to start the healing process for that muscle. However, if left unchecked and not balanced, this inflammatory response can become painful and damaging.

For example, neutrophils that come to the site to eradicate the damaged muscle fibers can produce a lot of free radicals. These radicals cause oxidative stress and further damage. Cherries can help to promote the proper balance of healthy inflammation and damaging chronic inflammation.

How Do Tart Cherries Help To Reduce Muscle Pain?

Tart cherries work within the body to block oxidative stress and also decrease inflammation levels. Consuming at least 45 cherries each day is able to reduce circulating inflammatory cytokines in healthy people. For those participating in athletic endeavors, more might be needed.

Oxidative stress causes damage to the tissue itself and also promotes pain signals to form. 

These stress signals create pain responses and the free radicals may further inhibit the body’s ability to repair itself. 

Reducing these free radicals and relieving oxidative stress is a surefire way to soothe away muscle pain and help you recover faster from exercise.

Tart cherries are high in polyphenols, flavonoids, and anthocyanins which are plant-based compounds that help to fight inflammation and deliver antioxidants into your system. Even eating sweet cherries can help. Markers of inflammation, even CRP (C-reactive protein) decreased 25% in those that ate sweet cherries for a month.

Tart cherries and other dark-colored fruits with high levels of these healing compounds – including blackberries, blueberries, concord grapes, black currants, and more – also affect the microglial cells within the body, reducing inflammation and oxidative stress to control swelling and pain. Microglials cells are supportive cells for the nervous system, and they play a large role in pain production.

For healthy runners and athletes, it is thought that consuming about 11-120 cherries (or the equivalent) daily can reduce the pain and strength loss associated with delayed-onset-muscle-soreness (DOMS). Tart cherries simply hold more of the powerful phytochemicals than sweet ones. One scientific study looked at a group of endurance runners that took cherry juice for a week before and after a 24-hour racing event. The cherry was found to significantly reduce muscle pain after the event.

Rather than reaching for ibuprofen to relax muscle pain after a workout, trade your medication for the natural benefits of tart cherries instead. They naturally provide pain relief and inflammation control without the negative side effects of chemical-based pain medicine.

How To Use Tart Cherries Post-Workout

There are many ways to get the healthy benefits of tart cherry into your daily routine. The first is to consume fresh cherries. Make sure that you are choosing tart cherries and not traditional sweet cherries. Montmorency cherries contain higher amounts of the phytochemicals needed to provide your system with antioxidant and anti-inflammatory results than do Bing cherries.

You can also find tart cherry juice at your local grocery store, but be aware of the sugar content of these juices. Many varieties of these juices are packed with excess sugar for sweetness which counteracts the healthy effects of tart cherries. If you opt for juice as your source of supplementation, look for unsweetened varieties.

Tart cherry supplements are also a great way to add antioxidants into your day without the hassle of hunting through the juice aisle at the grocery store or pitting cherries at home. Also, cherry extract has little to no caloric content.

No matter how you choose to incorporate it into your day, make sure to keep tart cherries in mind as a natural method of health and recovery to strengthen your active lifestyle.

Add Our New Tart Cherry Extract Into Your Routine

If you are interested in adding the power of tart cherries into your daily supplement regimen, Well Theory is here to help with our new Tart Cherry Extract supplements. This daily capsule provides you with a high dose of antioxidants to help fight joint and muscle pain, lower inflammation, and promote high-quality rest.

Order our surgeon-formulated supplements today!

 

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

7 Easy Ways to Improve Joint Health

7 Easy Ways to Improve Joint Health

Habits to Improve Joint Function

easily & at home

Joint pain is one of the most common musculoskeletal complaints of U.S. adults who seek out the care of an orthopedic doctor. Joint discomfort can affect a person’s quality of life by preventing them from performing even the most basic tasks – such as walking, using their hands and arms to write, play sports, or pick up light objects such as groceries. 

Joint pain is something that typically gets worse if left untreated, so if you are experiencing joint pain, you should seek out the care of a physician before it gets any worse.

If your pain is slight, or you want to improve joint function before you begin experiencing pain, you can try these 7 at-home tips & tricks to naturally promote joint health:

1. Eat Anti-Inflammatory Foods.

At the root of joint pain is inflammation. Inflammation is the body’s response to trauma, but sometimes, your body can over-produce inflammation and do more harm than good. Flavonoids, the phytonutrients (plant chemicals) found in most fruits and vegetables, are thought to be naturally anti-inflammatory and antioxidant.

2. Avoid Inflammatory Foods.

Try to avoid overly processed foods, sugar, and alcohol. Simple carbohydrates, like processed breads, and desserts like cake, cookies, and ice cream should be eaten in limited portions if at all. These foods can lead to increased inflammation, which could be contributing to your joint pain.

Caffeine can also contribute to inflammation – so cut back on your coffee habit and replace soda with water. To start your morning, try naturally decaffeinated teas, or warm water with lemon and other fresh fruit. Your joints will thank you!

The time to start a supplement regimen is now

but where do you start?

3. Supplement Your Diet

It’s difficult to know which supplements you should take – and which supplements are ideal for improved joint health. Taking Vitamin D with Calcium, for example, increases the absorption rate of Calcium – which is a great supplement for improving bone health. 

Try to get out in the sun every day to naturally absorb Vitamin D and exercise, but a vitamin supplement is still a great way to make sure your body is getting all of its nutritional needs.

Dr. Warner designed an anti-inflammatory, whole body-optimizing multivitamin to take the guesswork out of taking supplements. Our CBD Multivitamin features carefully selected, high potency and bioavailable ingredients that support key areas of your health.

When you are able and under the guidance of a physician, you can also try weight or resistance band exercises to improve your muscle tone further. Even if yoga isn’t central to your joint-strengthening regimen, it’s important to stretch! Flexibility is key to maintaining joint health and relieving any soreness or stiffness that may occur after exercise.

Stretch before and after exercise to prevent muscle tightening and shortening that can put damaging strain on your joints. Even on your "off" days when you do not exercise, incorporating a stretching routine into your daily life is a simple yet effective way of improving joint function.

Focus on overall physical health

to improve the health of your joints

5. Improve Flexibility.

Increased flexibility is the goal of a focused stretching routine. Stretching will help you increase your flexibility, which will improve your joints’ range of motion. A smaller range of motion makes it difficult for your joints to move – which can lead to damage.

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Stretching exercises, such as yoga, floor bridges, sitting toe touches, heel raises and more, are excellent and simple ways of improving flexibility. Consult with a physical therapist for even more insight on which areas of your body could benefit from increased flexibility.

6. Reach Your Weight Goals.

Consult with your physician to find out what the ideal weight should be for your height and body type. If you could stand to lose a few, those extra pounds are likely putting damaging pressure on your joints – especially your knees, ankles, and hips.

If you need to diet, focus more on what you’re replacing heavy portions and processed foods with, instead of simply cutting back. For example, trade mashed potatoes for a large bowl of broccoli. Pick wholesome, plant-heavy meals that also reduce inflammation while providing essential nutrients. You can visit our Herbal Kitchen, where we share healthy, easy recipes that include information about the nutrients in the foods you’re making, for healthy meal ideas!

Don't Neglect Your Mental Health

reducing mental stress also reduces physical stress

7. Prioritize Mental Health.

Anxiety can affect your physical body in more ways than one. It can, for example, make you grind your teeth at night – and then you wake up with a painful, stiff jaw. Make sure to carve out time for relaxation. Take your full lunch break at work. Try to sit down for every meal instead of eating on the go. Shut off screens two hours before bedtime so you have a better chance of falling asleep quickly, and getting an adequate amount of sleep.

For best results, start with one self-care routine and commit to practicing it every day for a month. By the end of the month, it’ll be a habitual part of your daily routine!

Commit to Your Long-Term Health

and healthy joints will follow

In short, there are just a few things you need to do to improve your joint health. Commit to improving your physical, mental, and emotional health. Most of us know intuitively how much and what kinds of foods we should be eating, when we’re stressed, and when we need to exercise.

Exercise regularly to improve muscle tone and reduce stress. Get the right amount of sleep and try to achieve attainable, realistic weight loss goals to improve your physical health and put less stress on your body. Eat healthy foods and avoid inflammatory foods to reduce bodily inflammation.

When forming these new habits, start slow and don’t try to do them all at once. Take all the time you need to make sure they stick, and you’ll be well on your way to a healthier lifestyle.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

Signs Of Serious Back Problems

Signs Of Serious Back Problems

Serious Back Problems

and what may have caused them

At some point in their lives, most people will experience back pain. Typically, most cases can be attributed to advanced age, overuse, sprain, or some other mild injury. About 95% of back pain cases are simply due to sore muscles.  But sometimes, back pain can be so severe that it requires medical intervention. Keep reading to find out if you should see a doctor for your back pain symptoms.

The Types Of Pain You May Experience

If your pain registers as sharp, not dull, and gets worse over time instead of better, it’s probably time to call your doctor. Most non-emergency back pain can be treated effectively at home with ice, very short-term rest and exercise, but if the pain persists, it could be indicative of something serious. You may have pulled a muscle or ligament, or may even have another underlying issue with one of your internal organs. Pain that occurs at night may be a troubling sign as well.

If your pain “moves” or radiates down your legs, you may be experiencing an issue with your nerves. You may have a pinched or slipped disc, or some other condition that is irritating the nerves in your vertebrae.

If you are experiencing numbness instead of pain, this is something to bring to your doctor as well – especially if you’re also experiencing muscle weakness in the legs. This could indicate anything from sciatic nerve problems resulting from compressed joints, or, if the leg weakness is sudden, even a stroke.

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Any loss of function of the bowel or bladder is a ‘red flag’ and you should seek immediate care. Unexplained weight loss and/or night sweats combined with significant back pain should also inspire a visit to a professional.

What Your Treatment May Look Like

Your treatment will vary depending on many things – the condition you are suffering from, any underlying conditions you have in your medical history, your age, lifestyle, and more. Assume that you will undergo a full work-up at the office. Here are some common things your doctor may prescribe or recommend for treating your severe back pain:

Medications: Muscle relaxants, opioids for severe pain, steroid injections, and even antidepressants may help relieve some of your pain. Muscle relaxants and steroid injections can be temporary fixes, with steroid injections sometimes relieving pain for up to 3 months. Some antidepressants focus on different areas of your body’s pain response, and can be effective when used for back pain. Other prescription medications like gabapentin are utilized to reduce nerve-based pain.

Surgery: Surgery is often treated as a last resort – as it should be. Most doctors will only consider surgery for back pain if the pain is noticeably severe, or has other accompanying, worrying symptoms such as muscle weakness or a tumor as the causal event. You may need surgery to repair, replace, or remove damaged tissues if your pain is caused by a degenerative bone disease. 

Only about 1% of cases of back pain should ever require surgery. Certain geographic areas are more prone to recommending large spinal surgeries for complaints of pain. Do your research!

If you are having to consider surgery for your back pain, read our blog about why you should consider taking a multivitamin before your procedure. Making sure you have all the essential vitamins + minerals before you go into surgery is a key part in ensuring a safe and successful recovery! 

Alternative Medicines: Your doctor may recommend other, less invasive measures of relieving your back pain. Physical therapy, yoga, chiropractic adjustments, and other methods of pain relief are often effective when utilized under the guidance of your personal physician.

At Well Theory, we advocate for patient-led healing and treatment. Informed patients are the best advocates for their own health, which is why we offer these resources and holistic healing therapies Dr. Warner has developed in her years of clinical practice.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

What Kind Of Shoulder Pain Do You Have?

What Kind Of Shoulder Pain Do You Have?

What Kind Of Shoulder Pain Do You Have?

and when you should consider seeing a doctor

Shoulder pain can be caused by many things. You could have injured it in an accident or simply overused it. It may be caused by a condition such as arthritis – and some of your pain may simply be time and use-related. Here are some questions you should ask yourself when you’re trying to figure out what may have caused your shoulder pain:

Do You Have An Injury?

Think back to when you first noticed your shoulder pain. Did you recently have a fall or hit your shoulder or arm on something? Do you play pickleball, tennis, softball or other overhead sports a lot? Try to move your arm – is your shoulder too stiff or painful for normal movement? Is there swelling along the joint? Can you lift your arm above your head?

Most shoulder injuries can likely be treated at home with ice compresses, stretching and rest. Bandaging the affected arm to make sure you aren’t moving it may be very helpful but only for a very short-time. If you have lingering pain or stiffness that gets worse, not better, or if your shoulder is noticeably swollen or warm to the touch, you may need to see a doctor. Some common injuries that require a doctor’s visit are:

  • Fracture. This occurs when you fall or suffer a heavy blow. Your collarbone or upper arm may crack. There will be immediate bruising and intense pain. Often, you will not be able to use your arm at all or only very little.
  • Dislocation. This is probably one of the most common shoulder injuries that requires medical attention. This is when the arm pops out of its socket. You will feel immediate pain and loss of strength in the joint, and may experience numbness and bruising.  A more minor dislocation can occur at the AC (acromioclavicular) joint; this is common after falling onto the point of the shoulder. 
  • Cartilage Tear. Cartilage is the “padding” that encircles the rim of your shoulder joint. When this cartilage is damaged, you will feel pain when you reach your arm over your head and possibly feel a painful grinding sensation.
  • Rotator Cuff or Labral tear.  Tears of the tendons and other connective tissue about the shoulder are exceedingly common and are the rule rather than the exception after the age of 50 or so.  Most people have degeneration of these tissues that starts in the 30s or so.  Tears will occur with even normal activities during daily use of the arm.  Lack of full strength, limits in normal motion and pain with reaching behind or overhead are common symptoms with these injuries.  Seek professional evaluation if you believe that you have a tear of muscle in the shoulder. 

What If It's Not An Injury:

Sometimes, shoulder pain can occur without an injury to cause it. Often, such pain is age-related and can usually be treated with rest and ice.

  • Frozen Shoulder. This is a condition that limits your shoulder’s range of movement. Over time, bands of tissue build up in the joint and prevent it from moving freely. While the exact cause of this condition is not clear, your risk of frozen shoulder increases if you have diabetes or heart disease.  The stiffness of this condition leads to pain and should be managed carefully and conservatively as much as possible.  
  • Bursitis. The bursa is a fluid-filled sac that cushions your shoulder joint. If you repeat the same motions over and over again – such as when you’re playing tennis, painting, or performing other activities that require repetitive movement, this sac can become irritated. Pain associated with bursitis occurs when you’re moving your shoulder.
  • Arthritis. Osteoarthritis, an age-related condition, or rheumatoid arthritis, a disease that causes your body’s immune system to attack the protective lining in your joints, can cause pain and stiffness. Both forms of arthritis cause the cartilage to wear down between bones in the shoulder joint, causing them to rub together.  Chronic inflammation from diet or environment can make the arthritis flare and become painful; seek care when this happens. Read our helpful guide about how to safely and effectively reduce arthritis symptoms at home!

The above conditions can be injury-related, and can sometimes require medical attention as well. It’s important to stay in tune with your body so that you know when it’s time to see a doctor. Dr. Warner, orthopedic surgeon and founder of Well Theory, always takes a patient-led approach in her treatment methodologies – which is why she founded Well Theory. Use our resources and natural pain-fighting products to relieve your pain and restore balance for the betterment of your overall well-being!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

5 Quick Tips To Naturally Reduce Your Back Pain

5 Quick Tips To Naturally Reduce Your Back Pain

Reduce Your Back Pain At Home -

and when you need to see a doctor

Back pain can take a serious toll on your day-to-day life. It can keep you from exercising, lifting things like groceries, and even sleeping comfortably. The good news is that most back pain can be alleviated safely and naturally at home without serious interventions – allowing you to get back to your normal life quickly.

Things You Can Do To Prevent Back Pain:

don't wait until back pain strikes - prevent it.

Exercise regularly. Maintaining core strength is a great way to prevent back pain from happening in the first place. Yoga is an ideal way to gently strengthen your core and improve your back’s stability! If you don’t think you’re cut out for a daily yoga practice, read our blog about why yoga is beneficial at any age or level of activity. 

Reduce inflammation. At the root of many back problems is inflammation. Avoid inflammatory foods like sugar, highly processed foods, refined carbohydrates, and excessive consumption of alcohol. 

Also consider taking a supplement that will reduce inflammation and improve joint function. Dr. Warner’s CBD Multivitamin is designed to improve your overall musculoskeletal health and prime your immune system for ideal performance.