Preventing Numbness in Arms
and Hands While Walking

Q: Is there anything I can do to prevent my arms and hands from going numb when I walk over 8 to 10 miles? My health is very good overall (57 and fit), chiropractic and bodywork have been helpful over many years, but never completely eliminated the current numbness from happening. Stretching also helps a little, but is there something else I should be considering? I really do not want to decrease my walking with friends.

A: Since you have benefited from hands-on bodywork, make sure to have your practitioner check the muscles of the front side chest wall, shoulders, and neck area. These muscles work together and sometimes become imbalanced and pull the shoulders forward, causing numbness through the entire arm. Keeping the shoulders and arms relaxed and free to swing is important while walking so the pectoralis minor muscle doesn’t become too tight, decreasing nerve and blood flow to your arms on both sides. I am guessing this is the case with you, since there are no lasting effects and it appears only as you walk again. Good luck and stay healthy.
— Bryan Baisinger, DC

Ankle Rehabilitation
Q: I sprained my ankle during the summer and heard a loud “pop” when it happened. Then it swelled up and bruised. I had x-rays taken and the ER doctor said I did not break anything. He gave me an ankle brace, crutches, and a prescription and told me to follow-up with my regular physician in four weeks if there were any problems. I used the crutches for a week and didn’t follow up with my doctor because the pain, swelling, and bruising all went away. I have recently started a group-walking program and rolled my ankle again, twice in one day. It is swollen but not bruised. I’m wearing the ankle brace and just wondering what is wrong, since it rolled so easy. Did my not following up with my doctor cause this?

A: With this type of injury, letting the body heal itself isn’t the best medicine. Initially the area should be protected from re-injury with bracing, but rehabilitation (rest, ice, compressionand elevation) should start immediately. Had you followed up, the appointment with your doctor would have ideally included manual as well as functional testing for strength and instability deficits. If any deficits were found, formal rehabilitation or at least home conditioning exercises could have been prescribed to strengthen the ankle and prevent possible re-injury in the future. To rehabilitate an uncomplicated ankle inversion sprain, I like to use the following exercises: spelling the letters of the alphabet with the involved foot to regain range of motion, resistance exercises using tubing or bands for strengthening the musculature, and “Around-the-Worlds.” Around-the-Worlds are performed by standing steady on one foot and holding the other leg off the ground at a 45-degree angle for 15 seconds in 5 different directions — North, South, East, and West (front, rear, outside, across in front and across behind). Strengthening creates stabilization of the ankle, which is vital, since the lack of it is most likely why your ankle has been re-injured so easily. The team trainer in me says: Get on it, so you can get out and enjoy what you like doing.
— Greg Lekas, LMT, ATC, CSCS

Natural Alternatives — HRT
Q: I’ve always been leery of taking estrogen and now with all the information in the news, I really don’t want to take hormone replacement therapy. Are there any alternatives that work?

A: Yes! There are natural alternatives, such as herbs and supplements that are just as effective for helping with these concerns for most women without the risks associated with drugs. For the few women who do need some hormone replacement, there are alternative, more natural hormones to take in place of the commonly prescribed synthetic hormones. Natural medicine also offers long-term solutions for heart, bone, and breast health for women after menopause. We are happy to answer any questions you might have.
— Dr. Arianna Staruch

This issue’s experts:
Bryan Baisinger, DC, is owner of Clearwater Chiropractic & Massage. To contact Dr. Baisinger call 503-279-0205 or email bryan@clearh2o.org or visit www.clearh2o.org.

Greg Lekas, LMT, ATC, CSCS, is a graduate of Portland State University Sports Medicine/Athletic Training program and is currently on staff in the Physical Education Department as an instructor. Call to schedule your massage 503-279-0205.

Dr. Arianna Staruch is a naturopathic physician focused on women’s health issues. She is new to the Clearwater healthcare team. To contact Dr. Staruch call 503-279-0205 or email arianna@clearh2o.org