6 Treadmill Mistakes to Avoid

Most people have probably been on a treadmill at some point in their lives. It’s an incredibly useful exercise machine that is great for people of all fitness levels, whether you’re looking to have a reasonably paced walk, a steep uphill climb, or a more vigorous run or jog.

While using a treadmill can yield a number of health benefits, it is crucial to be sure you’re utilizing the machine safely and correctly. Make sure you don’t make these six mistakes when on the treadmill, to avoid injuries and ensure a beneficial workout.

1. Skipping a warm-up

Warming up gets your muscles ready to exercise, boosts blood flow, and increases oxygen supply, which improves performance. Taking your time before launching into a full-blown run can also help prevent injuries. Start at a comfortable speed to warm-up and gradually increase speed. If you are going to run, be sure to walk for a few minutes before and after running to give your muscles time to warm-up/cool-down.

2. Holding onto the bar

It may seem like a safe idea to hold onto the bar at the front of the treadmill when walking or running to avoid falling off the back of the machine. We will admit that it is helpful to hold on as you start the machine until you are comfortable enough to let go. Then, be sure to let your arms swing. Arm swing is a natural part of our gait and holding on while walking/running can inhibit this natural pattern.

3. Looking down

If you’re not quite comfortable on the treadmill, you may get the urge to look down at your feet, but try to avoid doing that. Posture is incredibly important when exercising, and looking down may actually cause you to lose balance. Try to remain as upright as you can, look forward, and don’t hunch over.

4. Staying at the front of the treadmill

Some people place themselves as close to the front of the treadmill as they can to prevent themselves from falling off the back. However, it’s important to center yourself and utilize the entire belt. This allows for a full stride and free upper body movement.

5. Not hydrating enough

Be sure to drink plenty of water before, during, and after your workout, especially if you’ll be running. Drink 16 oz 2 hours before your run, 5 oz every 15-20 minutes during, and another 16 oz after.

6. Sticking with the same old thing

Muscle repetition and overuse are major causes of injuries and machines like the treadmill are a huge factor in this. Running in one straight line, at the same incline and same pace through every run will likely lead to overuse and therefore injuries. The wisest choice would be to run outside to mix it up with turns and natural inclines. If you’ll be sticking with the treadmill, just change up your speed and use that incline function. It will give you a more complete and effective workout, and confuse your muscles in a good way.

If you’re interested in learning more about proper workouts, or you have experienced an injury from running, sports, or your daily activities, please give us a call at 732-345-1377. The team at Monmouth Pain & Rehabilitation is skilled in treating a wide range of injuries, as well as educating in injury prevention.

10 Things You Didn’t Know Chiropractic Can Treat

Written by: Dr. Nicole Yarbenet, D.C.

Often times, people perceive chiropractic care as a series of “back cracks”. But it’s so much more than that. Chiropractic allows for optimal health throughout the body, for all ages. Our Wall NJ chiropractors and Shrewsbury NJ chiropractors can treat a wide variety of health issues. Pediatric chiropractic is also something worth exploring for your children.

Chiropractic for Pregnancy Pain

During pregnancy, there are several physiological and hormonal changes that occur in preparation for creating the environment for the developing baby. Chiropractic for pregnancy pain can help in maintaining a healthier pregnancy, reducing the time of labor and delivery, relieving back, neck or joint pain, and preventing a potential cesarean delivery.

Anxiety & Chiropractic

People suffering from anxiety have an overly active sympathetic nervous system which controls our fight or flight mechanism. The thoracic vertebrae are highly innervated by the sympathetic nervous system, therefore, any irritation of that area will cause symptoms of anxiety. Adjusting the thoracic spine will calm down this response and relieve anxiety.

Headache Relief

Headaches are a common problem. A majority of headaches originate in the neck. When you have a headache it is important to see your chiropractor. Your chiropractor can perform a spinal adjustment to improve spinal function and alleviate the stress on your system. They can also provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins. Your chiropractor can also offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

Attention-deficit/hyperactivity disorder (ADHD) 

Chiropractic cannot necessarily treat ADHD but it can help decrease the symptomatology. ADHD is a central nervous system disorder that causes tension on the nervous system. A chiropractic adjustment can help calm down the nervous system by releasing nerve tension.

Pediatric Chiropractic for Colic  

Comfortless crying and periodic fussiness can be very upsetting to a new parent and even more upsetting for baby. This condition can last for hours or days. Colic is characterized by a loud piercing cry, tensed abdominal muscles, flexed legs, and clenched fingers.  Any type of vertebral subluxation can adversely affect the child’s nervous system resulting in colic symptoms. A chiropractic adjustment helps to restore normal function in a child’s nervous system, bringing it back to full normal potential. The result is a happy and content baby.

Gastrointestinal Issues  

The nervous system controls the digestive system in many ways. The vagus nerve which comes from the brain and travels around the first cervical bone innervates all the major organs of digestion and functions to stimulate the digestive process. Other major areas controlling digestion include the sympathetic nerves coming out of the thoracic and lumbar regions of the spine. Spinal misalignment in any of these regions can lead to neurological compromise and altered digestive function. Regular chiropractic adjustments can help alleviate digestive problems.

Sinus Infections and Chiropractic

Your sinuses consist of hollow spaces in the bones of the forehead, cheeks and temples. Healthy, open sinuses are lined with sticky mucus to ensure that air going into the lungs is moist, warm and free from dust, dirt, and pollutants. Your Chiropractor is specially trained to help properly drain the sinuses with specific cranial and upper cervical adjustments. Chiropractic care is also proven to help boost the immune system. There is a direct relationship between the immune system and the central nervous system.  If we support the nervous system through proper spinal function and alignment, then we will ultimately support and strengthen the immune system.

Bed-wetting (Enuresis)

Bed-wetting (enuresis) is another of the many reasons why parents bring their children to see the chiropractor. Emptying of the urinary bladder is controlled by the detrusor and trigone muscles. The nerve supply to these muscles is via the sacral parasympathetic nerves from S2 to S4. Adjustment of the sacral segments in children will relieve any nerve interference that contributes to bed-wetting.

Difficulty breast feeding 

It is very frustrating when a newborn has a difficult time latching on to breastfeed. This can be upsetting for mom and baby. The birth process is very traumatic to an infant’s upper cervical spine. Correcting the misalignment with a gentle adjustment will help the baby latch on without difficulty.

Chiropractic for Stress

Chiropractic care can help manage your stress levels.  When you experience stress, your body releases stress hormones into your bloodstream, including cortisol and adrenaline.  These stress hormones cause a whole series of physiological changes in your body, such as increasing your heart rate and blood pressure, shutting down your digestive system, and altering your immune system. One of the effects of chronic stress is muscle tension and contraction, which can lead to uneven pressure on the spine, which in turn leads to subluxations. Adjustments help ease muscle tension, which will diminish the stress on certain parts of the skeleton leading to stress reduction.

If you or anyone you know is suffering from any of these conditions, please contact Monmouth Pain & Rehabilitation for a FREE consultation ($245 value).  To schedule a consultation fill out the form below or give us a call at 732-345-1377. Our Shrewsbury & Wall NJ chiropractors provide expert service, and can combine adjustments with a number of our other modalities, for an all-encompassing, effective treatment.

Chiropractic: The Natural, Effective Remedy & Prevention for Ear Infections

MPR Chiropractor Dr. Nicole Yarbenet explains in the above video that ear infections are one of the most common childhood illnesses, most often occurring in children up to age 6. Without treatment, the condition can persist into adulthood.

Symptoms can include:

• Soreness, pain, and discomfort in the area surrounding the ear
• Fever
• Fluid drainage
• Trouble sleeping
• Loss of appetite
• Grumpy behavior
• Popping and ringing in the ears
• Pressure buildup

Some children may be too young to communicate these symptoms, so parents can usually tell if their child is pulling at their ear, they are having difficulty hearing, or experiencing balance problems and dizziness.

Research has shown that antibiotics are not effective in treating ear infections in the long term. This is where chiropractic comes in, getting to the root of the problem.

Chiropractic adjustments are known to boost the immune system and promote overall wellness, but on top of that, proper alignment of the spine allows the muscles around the infected ears to relax. The Eustachian Tube is responsible for draining fluid from the ear. The nerves coming out of the upper cervical spine (the neck) influence the muscles surrounding the Eustachian Tube, and if any of the upper cervical bones are out of place, the muscles become tight and put pressure on that tube. This pressure makes it difficult for fluid to drain from the tube, which may cause an infection. Upper cervical adjustments are key in preventing the pressure buildup and subsequent ear infections, plus releases any pressure to relieve infections that may already be present.

No child is too young or too small to be adjusted by a chiropractor. Chiropractic is a safe and healthy approach for all ages, from newborns to children and adolescents, all the way through adulthood. Chiropractors alter their force depending on the age and size of their patient, and the chiropractic team at MPR is gentle enough to ensure your child has a comfortable and calm experience.

If you would like to make an appointment for your child to get adjusted at Monmouth Pain & Rehabilitation, to relieve or prevent ear infections, to help with another condition, or just to promote improved health and a strong immune system, please call 732-345-1377.

4 Surprising Ways Bicycling Can Improve Your Life

Written by Rob Burbella, MSPT

Bike Your Way to Better Health

So you’ve decided that now is the time to become healthier and physically fit. It’s a big decision, and it’s important to know your options in accomplishing your mission. One way is to bicycle. The positive effects of cycling are well established with studies that go back decades, and the benefits go beyond just “staying in shape”.

Improved Heart Health

According to Reuters Health in the journal Circulation, Anders Grontved, a researcher at the University of Southern Denmark in Odense studied the effects of bicycling for 45,000 Danish adults over 20 years. The study concluded that “biking either for recreation or as a way to commute is also great for heart health”.

Grontved discovered that bike riders had 11-18 % fewer heart attacks than those who did not ride a bike. Biking as little as an hour a week provided some protection against coronary artery disease. Cyclists who ride for an hour a day have an 18% lower risk of all-cause mortality than non-cyclists. For those who ride an hour and a half or more, the benefit increases to 28%, according to a 2000 study in the Journal of the American Medical Association. Luckily, the results suggest it’s never too late to start.

Higher Fitness Level = Lower Risk of Cancer

Riding your bike is a great way to get in shape and stay in shape. The benefits of physical fitness go beyond looking better and improving your fitness abilities. Another study published in the Journal of the American Medical Association recently looked at nearly 14,000 men and concluded that those with a higher fitness level as they approached middle age were at a lower risk for lung and colorectal cancer.

According to a study from Bristol University, exercise also helps to reduce your risk of colon cancer. Evidence from 35 of the 48 studies reviewed on bowel cancer proved that “regular exercise could cut the risk of developing the disease by 40-50%.” Lead researcher, Professor Ken Fox from the Department of Exercise and Health Sciences at the University of Bristol, says, “Physical activity is a crucial component of a healthy lifestyle and we have found a growing body of evidence that indicates its importance in keeping cancer at bay.”

Sleep Well

According to cyclingweekly.com, bike riding can help with insomnia. Researchers at the University of Georgia studied men and women ages 20 to 85 over a period of 35 years, and found that a drop in fitness of 2% for men and 4% for women resulted in sleep problems.

Dr. Rodney Dishman explained, “The steepest decline in cardiorespiratory fitness happens between ages 40 and 60. This is also when problems of sleep duration and quality are elevated.” Scientists suggested that the link between fitness and sleep could be due to exercise causing a reduction in anxiety, and thus improving the ability to sleep. Exercise also protects against weight gain, which is another cause of sleep dysfunction.

Furthermore, a study from Stanford University concluded that participants who normally had trouble sleeping could fall asleep in half their normal time after bicycling 20 to 30 minutes each day.

Boost Your Brain

According to virsilas.com, researchers from the University of Illinois found that “a five percent improvement in cardio-respiratory fitness from cycling led to an improvement of up to 15 percent in mental tests.” Bicycling can help the brain create new cells in the hippocampus, which is responsible for memory. “[Cycling] boosts blood flow and oxygen to the brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says the study’s author, Professor Arthur Kramer.

As you can see, by starting or continuing with an exercise program like regular bicycling you will receive multiple benefits for your efforts. To quote the late great Freddie Mercury, “…get on your bikes and ride!”

If you’ve had some type of injury or pain and are unsure of your ability to bike, the physical therapy team at Monmouth Pain & Rehabilitation can help you discover exercises that suit you and your body. Call 732-345-1377 for more information.

Acupuncture: The Healing Method Encompassing Nearly Everything from Sports Injuries to the Flu

Written by Nicole Heuschkel, L.Ac

It’s no secret that being active in sports may eventually correlate to an inevitable injury. Common treatments for injuries include taking anti-inflammatory medication, regular icing, as well as wound compression.

Although these modalities are proven to help, it seems that we may be causing more harm when we look to medicate repeatedly.  While medications can relieve pain and suffering, if used long term, they can also cause destructive side effects.  The problem with these drugs are that they can affect the entire body, not just the part that hurts.  Overuse of anti-inflammatories can be damaging to the gastrointestinal tract, which includes the esophagus, stomach and small intestine.  Other risks may include, but are not limited to heart attack and/or stroke. Before feeling defeated and throwing in the towel, there are other treatment modalities available that are both safe and effective that may be able to help.

Athletes Can Effectively Heal Injuries the Natural Way

Acupuncture is a form of alternative medicine that works with the body’s own energy. The common understanding of acupuncture is based on the concept of energy flow. Energy, more commonly referred to as “qi,” travels throughout the body in certain pathways.  When there is a blockage of qi, this will usually result in an expression of pain. Small, sterile needles are inserted into specific areas of the body to stimulate the movement of energy and circulation, which promotes the body’s self-healing ability.  These access energy pathways and can help “unblock” the energy. They also increase circulation to the area, facilitating in the aid of healing the area more quickly.

Acupuncture continues to gain additional support as evidence of the benefits consistently increases.  Sports medicine is embracing acupuncture, as athletes are benefiting from treatments tremendously.  Acupuncture can address both acute and chronic injuries.  Elbow, knee and back pain are frequent injuries experienced by athletes, as well as muscle strains, sprains and tendonitis.  Ailments like arthritis and inflammation may also benefit with the incorporation of acupuncture into the treatment.

Take Healing & Wellness Beyond the Present Injury

While acupuncture has created a name for itself in the treatment and management of pain, it has numerous other positive effects on the body. Incorporating acupuncture into the treatment protocol can decrease inflammation, restore function of the affected area, and reduce the recovery time of injuries by almost half.

Acupuncture points will vary based on which body part is being treated, but there are a few points that can help with general pain and strengthen the energy of the body.  A very effective protocol called Four Gates includes the points Liver 3 (LV3) and Large Intestine 4 (LI4), which is effective in moving the Qi and blood in the body, thus clearing stagnation and alleviating pain.

LI4 is a very common point used for many conditions.  It is located in the middle of the second metacarpal bone on the radial side. It is beneficial for any condition related to the face and head, including sinus pressure, headaches, jaw pain, toothaches and allergies. It can also be used to treat Wind-Heat conditions like the flu. LI4 can help strengthen the immune system and decrease duration of colds. Finally, LI4 is known as the “pain point” in the body. It is great in clearing inflammation anywhere in the body.

LV3 is another commonly used point that is great for creating movement throughout the body. It is located on the dorsum of the foot in a depression distal to the junctions of the 1^st and 2^nd metatarsal bones.  It can be used for any liver energy disharmony, including menstrual disorders, headaches, and detoxification.  It is also useful in calming the nervous system, which can help treat insomnia, stress and anxiety.

Acupuncture is a safe and effective treatment, with little to no side effects. It is commonly known for being used in pain management, but has the capacity to treat a multitude of symptoms. Aches and pains, headaches, infertility, anxiety, gastrointestinal and respiratory issues are just some of the frequently treated indications. Next time you find yourself reaching for an Advil or over the counter medicine, consider an alternative treatment first. You may find yourself pleasantly surprised and feeling better.

To make an appointment with one of the licensed acupuncturists at Monmouth Pain & Rehabilitation, call 732-345-1377 or fill out the form on the right side of this page. Whether you have injured yourself through sports or other hobbies, or have some sort of chronic pain, you could find healing for your whole body. Monmouth County acupuncture is just within reach in Shrewsbury, Wall Township, and coming soon to Lacey for Ocean County residents seeking acupuncture!

The Weight Loss Secret: Starting Small Can Mean Big Results

When it comes to weight loss, more often than not it’s an uphill battle. So many people say they want to lose weight, but have a hard time with it once the reality hits. Making sacrifices in your diet and incorporating exercise into a busy schedule is not always easy.

What’s important to realize is that even losing five or ten pounds can have a major difference on your health and happiness, and really kickstart a further weight loss journey.

The Major Benefits of Losing Just a Few Pounds

Losing any amount of weight is clearly a step in the right direction for those who need it. Many people however, do not realize that losing just a small percentage of your bodyweight or around ten pounds can result in:

• Lower cholesterol
• Lower blood pressure
• Greatly reduced pressure on joints, which decreases chances of Osteoarthritis
• Better sleep
• Better sex life

Shedding just 5% of your body weight (for those weighing 200 pounds, that’s just 10 pounds) is enough to decrease total body fat, visceral fat which clings to your organs, and liver fat. Plus improved insulin sensitivity which means lower risk for Type 2 diabetes.

A 2009 study surveying 900 weight loss patients found that those who lost 5-10% of their body weight had higher physical function and self-esteem. Furthermore, simply understanding the benefits of losing those few pounds is a huge motivator in continuing to lose weight.

It’s no question that the very beginning of your weight loss journey can have major effects on your overall health. The hard part is figuring out how to do it and then making those necessary changes in your life.

Losing Weight Without Cop-Outs and Sacrifices, the Ideal Protein Way

The key to making that initial progress in losing weight is to understand what works and then stick to it. Having a coach to guide you and keep you on track drastically improves your chances of that happening. The Ideal Protein program available at Monmouth Pain & Rehabilitation provides you with a personal weight loss coach to teach and motivate you, as well as a specially formulated diet program with Ideal Protein products that supplement your diet.

Deprivation is not an issue in this program. You’re eating four meals a day and still getting tasty food, but you’re being guided on what to eat and when to eat it. It’s not about starving yourself, it’s about understanding your body, and that’s what makes losing those first few pounds more of a reality.

Ideal Protein clients typically get results right away. In fact, 55% of MPR’s dieters lose more than five pounds in the first one to two weeks. For most dieters working on their own, it’s that initial hurdle of starting to lose weight that’s the hardest part. MPR’s Ideal Protein coach Laura explains, “the first step to regaining control of your life and your body is to understand what’s going on,” and the formula of the Ideal Protein program ensures that.

Laura feels that the problem with unguided weight loss is the blame game. Most dieters who fall off their regimens typically blame outside factors if they don’t see results right away. With Ideal Protein, however, it’s clear cut what you’re supposed to do, and you’ve got your coach holding you accountable, which makes it easier to commit.

She further explains how impressive those first few weeks of Ideal Protein really are. “The first noticeable difference is in my clients’ energy levels. Their energy skyrockets while those first five pounds are being shed!” In addition to that, bloat dissipates and skin elasticity improves.

One thing you can count on, no matter what diet or regimen you follow: once you lose those first five or ten pounds, you won’t want to stop. When people start accomplishing their goals and see results, it’s a given that they’ll want to keep it up, especially when it’s so doable on a program like Ideal Protein.

To book a consult in Wall Township or Shrewsbury with our Ideal Protein coach Laura and start your journey to lose those first few pounds and more, call 732-345-1377 or fill out the form on this page. It doesn’t have to be an uphill battle to improve your health and well-being!

4 Things Your Child Athlete Has to Gain from Chiropractic Adjustments

Written by Dr. William Walsh, DC

Tom Brady, Michael Jordan, Jerry Rice, and Tiger Woods. These are just a few of the most dominating athletes in their respective sports.  What they also have in common is that they all are patients and BIG proponents of chiropractic care.

While elite athletes utilize chiropractic care, is it right for amateurs or kids in sports? The simple answer is a resounding “yes!”.  Chiropractic and sports have similar goals that go hand in hand, and if your child or teenage athlete aspires to be like one of the greats, they could benefit a great deal from chiropractic.

Young athletes and high school sports stars ideally aim to improve muscle function, increase body control and coordination (known as proprioception), minimize injuries, and decrease recovery time. Chiropractic aids in all of these areas.

1. Muscular Function

Athletes want to be stronger, run faster, jump higher, and have more endurance.  The musculoskeletal system is a major factor in all of these areas.  To achieve maximal muscular improvement, the muscles must go through their optimal range of motion, and to do so, your body must be properly aligned and balanced.

If you go through a workout and your muscles can only achieve 80% of their full range, you are not optimally working those muscles.  On the other hand, if a muscle is going beyond its optimal range, there is a greater chance of injury. Hitting that sweet spot right at optimal range is what gets results.

2. Body Control & Coordination (Proprioception)

It’s safe to say that body control and coordination are necessary in sports.  Little sensors called proprioceptors play a major role in control and coordination. A proprioceptor is a sensory receptor that  responds to position and movement.  These allow us to control our limbs and body without looking at them.  Proprioceptors are the reason a baseball player can “keep their on the ball” while perfectly swinging the bat to make contact, or how a football player can watch the ball and make an over the shoulder catch.

Oh, and where are the proprioceptors found? In the inner ear, muscles, and joints!  Therefore, it’s a no-brainer that getting regular chiropractic adjustments that keep your muscles balanced and your joints properly aligned will help with coordination.

3. Minimized Injuries 

Injuries are one of athletes’ worst nightmares. Injuries mean recovery time, recovery time means time away from practice and training, and athletes know that can hurt their game. But does chiropractic really decrease injuries?

A study was done in 2010 that separated two groups of Australian football players. Each group received medical and sports science management but one group also received chiropractic treatments.  The researchers concluded that the group with sports chiropractic intervention had overall greater prevention of lower limb injuries and “a significant reduction in primary lower limb muscle strains and weeks missed due to non-contact knee injuries.”  It shouldn’t come as a surprise that a balanced muscle going through its proper motion is less likely to strain, a joint in proper alignment is less likely to sprain, and that both balanced muscle patterns and properly aligned joints will decrease injury recovery time.

4. Decreased Recovery Time 

In that same study we just referenced, not only did the Australian football players experience less injuries, but they also saw a “reduction of missed weeks” from action.  Chiropractors use a number of different techniques and tools to accelerate healing of the body.  One of my personal favorites is the K-Laser. Studies have shown that the K-Laser can increase cellular function and tissue repair.  This powerful tool can increase the healing effects on tears, bruises, sprains, and strains.  The K-Laser will get you back on the field faster and is really an athlete’s best friend.

This topic hits me close to home because when I was a high school athlete, I was riddled with injuries that professionals were having a very hard time correcting.  Chiropractic care is ultimately what helped me (and inspired me to become a chiropractor!), but it even took a while to find the right chiropractor for me. A facility like Monmouth Pain & Rehabilitation, with multiple services and practitioners all under one roof, would have been just what I needed at the time.

To make an appointment for a free consult ($245 value) for you or your child athlete in Shrewsbury or Wall Township, feel free to call 732-345-1377 or fill out the form on this page. There could be a lot to gain from regular adjustments!

The Simple Nutritional Supplements to Take to Manage Knee Pain & Inflammation

Written by Dr. Frank Fuscaldo, Jr., M.S., D.C., D.C.B.C.N., C.N.S.

Knee pain can be caused by many things, such as strenuous physical activities, injuries like sprains or strains, tears in the ligaments or cartilage (meniscus), arthritis, and lack of use, just to name a few.  The pain can be acute (having a sudden, recent onset) or chronic (having a long duration).  In most cases, knee pain is accompanied by stiffness, swelling and inflammation, regardless of the cause or length of time you’ve had the pain.

For many people, knee pain can become so severe that it limits their daily activities.  For others, the pain can be a mild annoyance that can still prevent them from doing the things they love to do.  In either case, knee pain should not be ignored.

There are many treatment options for patients with knee pain.  They vary from exercising and Physical Therapy treatments, to knee injections, or even surgery, depending on the severity of the condition.  There are also many nutritional supplements that can help reduce the pain and inflammation even in the most severe cases.  In almost all cases, these nutritional supplements are not only safe, but very effective in helping the patients manage the pain and inflammation.

Here are some effective nutritional supplements that can help reduce knee pain and inflammation with little or no side effects:

Turmeric 

Turmeric is a spice that contains curcumin which is an extremely powerful anti-inflammatory compound.  In fact, many peer-reviewed journal articles have found that turmeric is more effective and safer than using certain conventional anti-inflammatory and pain relieving medications.  The curcumin found in turmeric has been found to play important roles in various stages of the inflammatory process on a molecular level.  For these reasons, turmeric can be very beneficial in helping to reduce knee pain and inflammation.

Vitamin C

Most people think of taking vitamin C to prevent colds and boost our immune system.  However, vitamin C is essential in the production of collagen, which is the main structural protein found in muscles, bones, skin and tendons, where it helps to provide strength and structure.  Vitamin C is also needed for the metabolism of joint cartilage and is also a powerful antioxidant found in joint fluid.  A good intake of vitamin C can help reduce cartilage loss and reduce joint inflammation.

Vitamin D

Vitamin D is essential for human health.  Unfortunately, vitamin D deficiency is becoming a widespread health concern.  While vitamin D has always been linked to bone health, recent studies have also linked vitamin D deficiency to joint pain.  Getting enough vitamin D from your diet alone is nearly impossible.  It is therefore necessary to take a high quality nutritional supplement to achieve and maintain a healthy level of vitamin D.

Omega-3 Fatty Acids 

Omega-3 fatty acids are considered essential in that they are necessary for human health, but the body can’t make them.  Therefore, you need to get them through food, such as fish, some plants, nut oils, and/or nutritional supplements.  Unfortunately, we cannot get enough Omega-3 fatty acids from the food we eat, so supplementing with a high quality pharmaceutical grade or molecular distilled fish oil is necessary.  Omega-3 fatty acids have been shown to reduce the production of certain substances that are released during the body’s natural inflammatory response, thus helping to reduce pain and inflammation.

These are just a few suggestions for helping you manage your knee pain using natural, safe and effective alternatives to conventional medications.  The above-mentioned supplements are all available at Monmouth Pain and Rehabilitation, and are all of the highest quality available.

If you have any questions, or would like to discuss these options further, please feel free to schedule a FREE nutritional consultation with Dr. Fuscaldo. To book your consultation, fill out the form on the right side of this page or call 732-345-1377.

To learn more about MPR’s nutrition program, click here.