Magnesium Glycenate – The Body’s Own Muscle Relaxant

Magnesium deficiency is becoming increasingly common. As a chiropractor, I am seeing magnesium deficiencies in more and more patients. Magnesium deficiency can cause many symptoms, however the most common ones I see as a Chiropractor are muscle stiffness, cramps, spasms, tiredness, chronic pain, fibromyalgia, restless leg syndrome, neuropathies, migraines, insomnia and anxiety and depression. Magnesium is a relaxation mineral, relaxing your muscles, mind and mood.

A couple key factors in magnesium deficiency are:

  1. Depleted soil conditions (plants have lower magnesium as well as the animals who feed off these plants).
  2. Use of chemicals in our water (Fluoride and chlorine)
  3. Caffeine
  4. Sugar
  5. Stress
  6. Poor digestion
  7. Marathoners/competitive athletes
  8. Kids who have chronic constipation

There are several forms of magnesium, however, magnesium glycenate and citrate are two very common forms. Magnesium citrate is typically used for individuals with constipation (loosens your stool). Magnesium Glycenate is the form I carry in my practice. Magnesium Glycenate is considered the ideal form because our body easily absorbs it.   Magnesium is an essential mineral and the Glycine is a non-essential amino acid.

Researches have detected thousands of magnesium binding sites on human proteins indicating a major importance in the role of human health and disease. Magnesium is also found in more than 300 different enzymes in your body.

These enzymes are responsible for:

  1. ATP production (energy molecule of the body)
  2. Proper formation of bone and health
  3. Relaxation of blood vessels
  4. Action of your heart muscles
  5. Promotion of proper bowel function
  6. Regulation of blood sugar levels

Possible Conditions affected by Magnesium deficiency:

  1. Chronic pain
  2. Fibromyalgia
  3. Neuropathies (numbness & tingling)
  4. Muscle spasms
  5. High blood pressure
  6. Arrhythmia or calcification of the arteries
  7. Migraines
  8. Restless Leg Syndrome
  9. Chronic constipation
  10. Insomnia
  11. PMS cramping
  12. Tick Disorders (Tourette’s)
  13. Anxiety and Depression
  14. Low energy
  15. Osteoporosis

The best way to consume Magnesium should be through whole foods. Unfortunately magnesium is hard to get in our diet because our soils are depleted of key nutrients and our foods are heavily processed. Organic foods may have more Magnesium as most fertilizer used on conventional farms relies on nitrogen, phosphorous, and potassium instead of magnesium.

Top 10 foods that contain magnesium:

  • Spinach
  • Chard
  • Pumpkin Seeds
  • Yogurt
  • Almonds
  • Black beans
  • Advocado
  • Figs
  • Dark Chocolate
  • Banana

Magnesium Glycenate is an excellent addition to our patient’s treatment plans. If you have any questions on the exciting benefits Magnesium can have on your body, don’t hesitate to ask.

 

“The preservation of health is easier than the cure of disease” Samuel Johnson

 

 

Dr. Monique Aucoin

 

The 7 most common running injuries and stretches that will help!

 

As a marathon runner, I realize the importance of staying healthy and on the road.  I get asked frequently by runners about pain they are experiencing in different areas and what can they do to prevent injuries.  I have presented this topic for numerous local running clinics and thought I would share with all of you!

For this blog, I will be talking about the 7 most common injuries, the pain associated with them, and helpful stretches. In a future blog, we can talk about how to strengthen the muscles to help prevent and correct injuries.  Both stretching and strengthening are equally important to any regime.

If you are unsure about injuries and would like to get a better understanding of potential causes, whether it is muscle imbalances or spinal mis-alignments, please talk to your health care professional.

Moving into stretches should be done slowly and carefully to avoid further aggravation.  You should feel a stretch but not to the point of pain.  Stretches should be done to both sides of the body where applicable.  Build your ability to hold each stretch for 30 to 60 seconds gradually…and remember to breath!

The 7 most common injuries!

  1. Achilles Tendonitis
  2. Plantar Fasciitis
  3. Hamstring Tendonitis/Tendinosis
  4. Hip flexor Strain
  5. Iliotibial Band Syndrome
  6. Patellofemoral Syndrome
  7. Sacro-Iliac Joint Syndrome/Glut Dysfunction

 

1. Achilles Tendonitis

  • The Achilles tendon is a very thick tendon that attaches the calf muscles to the heel.
  • Pain is generally felt just above the heel or behind the heel.

Stretch:

Using a wall, place both hands on the wall and bring the affected leg back. Push your heel to the floor with a straight leg, while bending your elbows and leaning into the wall.

To stretch the Soleus (a deeper muscle of the calf), follow the same steps as above but bend your knee while keeping your heel toward the floor.

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2. Plantar Fasciitis

  • The plantar Fascia is located underneath your foot and attaches from the inside of your heel to the front of your foot.
  • Pain is generally felt on the bottom inside of your heel and sometimes along the inside of your arch.
  • Pain is usually worse first thing in the morning (taking your first step out of bed) or standing up after sitting for a period of time.
  • Often times the fascia can become strained due to dropped arches. If the arch of the foot continues to drop with each step, and keep in mind the impact while running is 2.5 times your body weight, the fascia will continue to tug on your heel where it attaches and can lead to plantar fasciitis.

Stretch:

Same as the Achilles tendonitis stretch.

Add a stretch before getting out of bed each day. Simply cross the affected leg over the other and with your hand, stretch your toes upwards towards your shin.

 

3. Hamstring Tendonitis/Tendinosis

  • The hamstring attaches from your sit-bone to the back of your knee.
  • Pain is generally felt underneath the buttock area, in the sit-bone.

 Stretch

From a standing position, take the affected leg forward and sit back with your pelvis while keeping your back in neutral and keeping your chest up. The affected leg will be straight with the toes pointing upwards supporting your hands on the unaffected bent leg.   Sit further back to deepen the stretch.

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4. Iliotibial Band Syndrome/Trochanteric Bursitis

  • The IT band is a thick band of fascia extending from the outside of the pelvis, over the hip and knee and inserting just below the knee. The fascia starts off as the gluteus maximus (posteriorly) and the Tensor Fascia Latea (Anteriorly) and those two muscles join together to make this long tight fascia down the leg.
  • The pain is generally felt on the outside of the knee. The pain can also be felt along the entire length of the IT band as well as the top of the pelvis, causing pain and acute tenderness on the outer side of the hip (Trochanteric Bursitis).
  • IT band Syndrome can lead to knee pain OR hip pain (better know as Trochanteric Bursitis).

 Stretch

Stand upright and cross the affected leg behind the other. Lean away from the injury (toward the other side of your body) until you feel a stretch on the outside of the back leg. To deepen the stretch you can reach you arm over your head while gliding your hips even further to the side.

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5. Hip Flexor Strain/Iliopsoas Syndrome

  • The iliopsoas is a muscle that attaches to all 5 lumbar vertebrae, the pelvis, and it inserts on the top of the inner leg (femur).
  • Because this muscle originates from all 5 vertebra, this can contribute to pain in the low back.
  • Pain can be felt in the low back or along its pathway through the groin.
  • You may notice those who have tight hip flexors will have excessive anterior tilt.

Stretch

Placing the affected leg behind you and the opposite leg bent in front of you at a 90-degree angle. The most important point here is to create a posterior pelvic tilt (thrust your pelvis froward…like the king of pop…Micheal Jackson!) by squeezing your buttock muscles and engaging your abdominal muscles.  To deepen the stretch raise your arm above your head and lean away from the back leg.

DSC_0001      DSC_0003

 

6. Quadricep Strain/Knee pain

  • The quadriceps muscle attaches from your pelvis to your knee.
  • Pain is commonly felt in either the muscle belly or just above your knee.

Stretch

Stand upright and bring the affected leg back while holding onto your ankle.   Maintain a neutral pelvis, slight posterior tilt and keep your knees close together.  Please hold onto something if you need help with balance.

DSC_0007  DSC_0004

 

7. Sacroiliac Joint Syndrome/Glut Dysfunction

  • The sacrum is the bone that lies underneath your lumbar spine and just above the tailbone.  The sacrum and the Iliac bones, located on the left and right side of your pelvis,  join together on both sides to form the Sacro-iliac joints.
  • Sacroiliac joint pain can be felt in various parts through your lower body, including the spine, locally in the SI joints themselves (those little bony protrusions you feel on both sides of your low back), buttocks, hips, groin, legs and even as far as the knee. For more severe SI joint dysfunctions, the pain can be felt as far down as the foot.

Stretch

While standing, cross the affected leg over the other so the foot is on the opposite knee. Lower your body while bending the bottom leg.  Make sure to your back is flat,  pushing your buttocks towards the back and keeping your chest up.

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Our first blog!

Welcome to Maritime Chiropractic & Wellness!  We are excited to introduce our new site and our new branding that has fully integrated Maritime Chiropractic and Advanced Wellness.  It has been a lot of work working with designers and installers to refresh our image but it was worth it.  We couldn’t be happier with the final products that have brought us a refreshing new look and new capabilities such as blogging!  Our site is mobile friendly and gives us the ability to connect with you easier through social media.

We will keep this entry short but we hope to blog on a regular basis on great health topics and more!

The Team @ Maritime Chiropractic & Wellness