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.

Share on facebook
Facebook
Share on twitter
Twitter

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

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.

Share on facebook
Facebook
Share on twitter
Twitter

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. 

Things You Can Do To Relieve Back Pain

after it strikes

But what happens when you’re already experiencing back pain and it’s too late to do anything to prevent it? While taking steps to reduce inflammation and improve core stability (under the guidance of your doctor) can relieve pain that’s already happening, there are some additional steps you can take as well.

Limited Bed Rest. You’ve probably heard this advice before, but there is a reason for that – it’s often very effective in reducing back pain! You have to be sure to really rest your back – but don’t overdo it. These days, most doctors advise using bed rest only when necessary – because weak muscles can actually make your back problems worse. Most physicians recommend that one rest for only a day to three days. Muscle soreness often is the worst on about day 3 from a strain. Waiting too long to begin activity can allow the muscles to weaken and scar tissue to set in as ligaments and tendons become contracted. This makes recovery even harder.

Cold/Hot Therapy. Consider alternating ice compresses with heat packs. Cold reduces inflammation by restricting blood flow, and heat helps the muscles relax and can reduce pain. Warmth can allow for more superficial blood flow and this can support healing too.

Share on facebook
Facebook
Share on twitter
Twitter

Alternative Therapies. Under the guidance of your physician, you may consider trying some alternative therapies for your back pain. Therapeutic massage can relieve tension in the muscles and reduce pain. Acupuncture or chiropractic adjustments are often helpful in relieving mild back pain symptoms as well. Cupping is a therapy technique that allows for more blood to enter the area of pain as well. Pairing alternative therapies with over the counter natural anti-inflammatory medicines can often help relieve pain and get you back to your regular activities.

Curating an anti-inflammatory diet filled with all the necessary vitamins and minerals your body needs to heal and recover is a great way to maintain your day-to-day health. Try out the recipes on our cooking show – and learn how every ingredient works together to reduce inflammation and improve your overall well-being from Well Theory’s founder, Dr. Meredith Warner. 

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

4 Reasons You Get Knee Pain While Running

4 Reasons You Get Knee Pain While Running

4 Reasons You Get Knee Pain While Running

It’s well known that running can be great for your health, helping people lose weight and get in shape, all while letting us enjoy the outdoors as we do it. Unfortunately, running can also be hard on your body and result in knee pain, especially if you’re not careful about the shoes you wear or the way you run.

While there are a variety of issues like plantar fasciitis that affect runners, knee pain and knee injuries are an all too common problem for many runners. The more often that this knee pain happens, the less likely a runner will be to continue running for fear of further injury and damage to their knee.

Your knees play a crucial role while running, and as a result are placed under a great deal of stress as your body weight impacts your knees during your run.

 

The following are the most common reasons why runners experience knee pain before, during or after their run:

Most Common Running Injuries

and what causes them

1. Knee Cap Pain or “Runner’s Knee”

The most commonly referred knee pain runners experience is dubbed, of course, runner’s knee. Runners knee in most cases feels like pain or aching directly underneath the kneecap while running. Runner’s knee, or patellofemoral knee syndrome, occurs at the patellofemoral (or kneecap joint) where it joins with the femur.

2. Meniscus and Cartilage Tears

One of the other more common causes of knee pain in general is the result of cartilage damage or tears that occur over time. While not always common in runners, cartilage damage and injuries are a growing source of pain for many runners.

These tears can result from slipping, falling or even age-related injuries in runners as the cartilage degenerates over time, and with the repeated impact of running can become worse. In many cases where a meniscus tear or cartilage damage has occurred, common symptoms include both pain and swelling in the knee joint.

3. Illiotibial Band Inflammation (IT Band)

The illiotibial band is a connective tissue on that runs from the outer hip and attaches below the knee. In general, this type of injury occurs as the result of overuse from the repetitive action of running.

IT band pain most commonly occurs after you’ve been running for a certain period of time or over long distances, and generally consists of pain on the outer side of the knee. Like plantar fasciitis, symptoms of IT band issues may occur as you’re running and subside when you’ve finished, only to reappear when you begin activity again.

4. Tendinitis (Patellar Tendinopathy)

The patellar tendon is a band of tissue that connects the kneecap to the lower leg and is a common cause of pain and injury in runners. Like IT band issues, it occurs from overuse (or repeat use) from the repetitive motions of running.

Patellar Tendinopathy is referred to by many names in various situations, including tendonitis, but is characterized by pain in the front of the knee. It can often be confused with or in conjunction with kneecap pain, but the source of the injury may be different. PT related pain is usually associated with excess strain and repeat use, and pain may get worse over time, especially while running.

Not sure if your knee pain is caused by your running routine? Read our blog on common causes of knee pain to find out what may be causing your discomfort!

For convenient and natural pain relief after running, look no further than our Pain Relieving Cream and Spray! Our products are designed to be gentle yet powerfully effective for reducing musculoskeletal inflammation.

Share on facebook
Facebook
Share on twitter
Twitter
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 Ways To Reduce Shoulder Pain

5 Ways To Reduce Shoulder Pain

Relieve Your Shoulder Pain

naturally & at home

You use your shoulder more often throughout the day than you realize. When pain strikes, common movements – pouring coffee, opening doors, and many other daily activities – can become painful or even impossible if your pain is severe. Thankfully, many shoulder conditions don’t necessarily require medical intervention, and you can greatly relieve your pain at home.

At-Home Practices For Shoulder Pain

and why they help

  • Cold Compresses: This is the most common way to relieve shoulder pain. Apply an ice pack to the shoulder to reduce swelling and inflammation while relieving pain. Start out by applying them for 15-20 minutes while you rest your shoulder, and consider keeping the shoulder immobilized with a makeshift sling afterwards.  Immobilization should be short-term only as stiffness can set in very quickly.  
  • Modify Habits: Don’t sleep on your bad shoulder if you can help it, especially if you are a side sleeper. Try to sleep on the other side or on your back to avoid making the injury or tissue degeneration more painful. Also avoid repetitive motions that involve your shoulder. If you were doing a house project like painting, stop the activity until the pain goes away.  Alternatively, use a step stool such that you do not need to pain with an overhead motion.
  • Heat Therapy: Cold compresses are helpful for relieving pain and inflammation, but heat therapy is also helpful. It increases blood flow to the affected area, bringing helpful, healing nutrients and oxygen for a faster healing process. Alternating between hot and cold therapy is a great way to naturally relieve pain.  Using gentle heat for about 15 minutes and then ice for another 15 minutes a few times a day is a great natural pain relief and healing method.
  • Massage: Massaging your shoulder gently can alleviate tension you’re holding in the muscles surrounding the shoulder – which is a natural reaction to immobilize the joint that can sometimes aggravate the condition. Massage also improves blood circulation and reduces swelling, speeding up healing and reducing pain.  Massage should include the shoulder girdle (muscles all around the shoulder.) 

Exercises You Can Try At Home

Overhead stretching – when done properly, this is a great way to relieve pain. Intwine your fingers in front of you, then lift your arms above your head with a generous bend in your elbows. Gently and slowly squeeze your shoulder blades together while avoiding jerky movements. When done, slowly bring your arms back down instead of letting them swing back to your sides.  This exercise is easier if the palms face up or away from the body as that positions the rotator cuff away from the spine of the shoulder blade.

Across-Chest Stretch – hold the arm that is experiencing shoulder pain in front of you. Bring your other hand up to rest behind your elbow, pulling the affected arm across your chest gently. Don’t continue this stretch if you feel pain.  Pain with this stretch may indicate arthritis of the AC joint; seek a professional evaluation.

While you can do these exercises alone at home, it’s always wise to consult with your physician or a physical therapist before beginning an exercise routine. They can keep your medical history in mind and recommend even more helpful stretches and exercises, help you improve the form of your exercises, and build a treatment plan for you. While it’s best to consult with a physician for an official diagnosis, you can go into your appointment informed about what might have caused your shoulder pain by reading this helpful blog.

Share on facebook
Facebook
Share on twitter
Twitter

Stay in tune with your body - if your pain gets worse, stop doing the exercises and allow the joint to rest. At Well Theory, we always encourage you to take charge of your health by staying knowledgeable about your own wellness.

To improve joint health and function naturally while gently relieving inflammation, try out Dr. Warner’s multivitamin! 

Dr. Warner, an orthopedic surgeon and founder of Well Theory, handpicked each ingredient from a list of vitamins she commonly recommends to her orthopedic patients to improve their musculoskeletal health. 

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

Does Your Shoulder Pain Need A Doctor?

Does Your Shoulder Pain Need A Doctor?

When To See A Doctor For Your Shoulder Pain

and the signs you should look for

Often, shoulder pain can be effectively treated at home with gentle exercises, cold and hot compresses, over-the-counter pain relievers, and rest. Sometimes, however, your pain may require medical intervention. Here are a few things you should look for when assessing your shoulder pain, so you can get to a doctor in enough time to prevent making your condition worse.

  • If you feel numbness or tingling shooting down your arm, that’s a sign of a serious condition that may need medical attention. You could have a damaged nerve, concerning inflammation, a small fracture, or another serious condition.  These types of symptoms should be professionally evaluated. 
  • Inability to move your arm or the shoulder joint normally, or inability to lift it above your head can indicate inflammation in the supportive muscles and tendons in the shoulder joint region, or even a possible dislocation.  These symptoms should be professionally evaluated, especially if they occur after a traumatic event. 
  • Pain that lasts longer than a few days, or increases over time and doesn’t get better, is always something you should bring to your doctor. Especially if the joint is hot to the touch, swollen, or you see bruising or discoloration around the affected area.
Share on facebook
Facebook
Share on twitter
Twitter
  • Signs of infection can include fever, fatigue, a red or inflamed shoulder, and if the shoulder is warm to the touch. If you’re experiencing any of these symptoms and the shoulder is swollen and remains swollen, especially after cold compresses, you should go to a doctor as soon as possible.

What Might Be Causing Your Shoulder Pain

Injuries are often causes of shoulder pain – if you fall on your shoulder, or catch yourself and twist it, or experience some other heavy blow to the joint, pain and inflammation is common afterwards.  Many people notice shoulder and shoulder girdle pain after car accidents; these types of injuries should be professionally evaluated.

Arthritis is another common cause of shoulder pain. It’s characterized by a “grinding” or “catching” sensation in the shoulder joint. Arthritis is a condition that degrades the cartilage between the joints, causing the bones to rub together and become irritated. There is no cure for arthritis, but there are some things you can do to relieve the pain and inflammation.

Tendon inflammation or tears can be caused by injury or overuse. Tendon tears are often accompanied by a sudden weakness in the shoulder or arm, and you may find that you cannot use the arm. It will take a doctor’s expert opinion to correctly diagnose the tear and develop a treatment plan. Often, this will also require advanced imaging like MRI studies.

Natural Options For Relief

our line of pain-fighting products is designed to help you live well - naturally!

Dr. Meredith Warner, the founder of Well Theory, is an orthopedic surgeon – who advises her patients to seek alternate and less invasive methods of treatment before resorting to surgery. Her methodology informed Well Theory’s resources, products, and advice for living a healthy and natural lifestyle.

Learn more about Well Theory!

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
Recent Posts