Foam rolling session with Jaray Jenkins, LSU wide receiver at Geaux Chiro.

Numbness in your arms and fingers? Watch this quick video on Ulnar Nerve Entrapment with Geaux Chiro!

Sick of Sciatica Pain? Sciatica most commonly occurs when a herniated disk, bone spur on the spine or narrowing of the spine (spinal stenosis) compresses / entrap part of the nerve. This causes inflammation, pain and often some numbness in the affected leg. Watch this quick video to see what causes this stinging pain and things you can do at home to help!

Staying hydrated affects more than just your body temperature and headaches. It affects how easily your cerebrospinal fluid flows throughout your body. If your spine is dehydrated, it won’t flow as it should and that can lead to decreases in your reflexes as well as your cognitive processing.  Watch this quick video explaining why!

Check our a few different ways our doctors like to use a foam roller!

Do you struggle with sleeping comfortably? Or wake up with neck, back or shoulder pain? We've put together a sleep series for the most common sleep issues and fixes!

Dr. Wayne Johnson, Geaux Chiro Plank Road

Dr. Wayne Johnson, Geaux Chiro Plank Road Do you experience that nagging upper back and neck pain from bad posture throughout the day?? 😦 Watch this quick video with Dr. Johnson (with Geaux Chiro Plank Rd) for some helpful exercises you can do at home to improve it! #GeauxChiro #PostureWeek

Impingement is the most common shoulder disorder and accounts for about half of all shoulder complaints seen by physicians. Those who perform repetitive overhead activity are at greater risk for impingement. Watch Dr. Bruner with Geaux Chiro Hammond explain!

Do you suffer from knee, hip or back pain and can't seem to find the reason why? Have you ever considered your ankles to be the problem? In many instances, the ankles are highly immobile due to poor motor control and stability that they exhibit on balance. I highly recommend people train proprioceptive single leg balancing exercises (as shown in this picture) in preventing the onset of such pains from coming in the first place. #anklepain #kneepain #lowbackpain #preventativetherapy #rehabilitation #motorcontrol #gluteactivation #singlelegstability The Ankle is a key component in rehabilitating knee/hip problems—because it is often one of the causative factors of knee stability problems in the first place. Valgus collapse and pronation can be results of limited ankle dorsiflexion mobility. And yet the individual with the limited ankle persists in participating in activities, like squatting, lunging and running, that do require functional ankle mobility. COUCH STRETCH HOW Always use thick padding under the knee. You may be more comfortable with even more than I am using in the picture. When this gets easy, you can gradually work against the wall as follows: 1) Start sideways to easily have your knee close to the wall: 2) Then spin around and lean forward so that you can easily slide your back foot up the wall: 3) From here, you can work your hands up your front thigh and then to your hips, thus increasing the stretch (as you are able to comfortably): 4) Your long-term goal is shoulders to wall, and from there, I want you to get comfortable contacting the glute on that side: Perform 60 seconds per side, being sure to only work at a level you can relax and breathe without pain. WHY When the quads and hip flexors are tight, they pull the kneecap upward, making you more likely to experience pain in the patellar tendon below: Additionally, your quads and hip-flexors are the direct opposing muscles to your glutes and hamstrings, which you rely on most heavily when you sprint… Strength and flexibility adaptation take time, so acknowledge yourself for every 1% you get better, and you will soon find yourself waking up to a different reality, without ever working through pain in the process.

Watch Dr. Derek Bruner of Geaux Chiro Hammond explain what donuts and discs have to do with each other and how to know if you have a slipped disc! Herniated discs (also called bulging or slipped discs) are vertebrae discs that get pushed out from between vertebrae and impinge on sensitive nerve endings extending throughout the spine. The most common causes of a herniated disc is aging, injury or disease. Aging dehydrates and thins vertebrae discs, allowing vertebrae to move closer to each other. Increased friction can push discs out of their correct position or cause them to bulge outward. Both conditions results in nerve compression and back pain. Traumatic injuries to the spine and autoimmune disorders like rheumatoid arthritis or lupus compromises the structure and strength of discs, often leading to herniation or bulging of spinal discs.

The Ankle is a key component in rehabilitating knee/hip problems—because it is often one of the causative factors of knee stability problems in the first place. Valgus collapse and pronation can be results of limited ankle dorsiflexion mobility. And yet the individual with the limited ankle persists in participating in activities, like squatting, lunging and running, that do require functional ankle mobility. Additionally, your quads and hip-flexors are the direct opposing muscles to your glutes and hamstrings, which you rely on most heavily when you sprint… Strength and flexibility adaptation take time, so acknowledge yourself for every 1% you get better, and you will soon find yourself waking up to a different reality, without ever working through pain in the process. FOR THE COUCH STRETCH Always use thick padding under the knee. You may be more comfortable with even more than I am using in the picture. When this gets easy, you can gradually work against the wall as follows: 1) Start sideways to easily have your knee close to the wall: 2) Then spin around and lean forward so that you can easily slide your back foot up the wall: 3) From here, you can work your hands up your front thigh and then to your hips, thus increasing the stretch (as you are able to comfortably): 4) Your long-term goal is shoulders to wall, and from there, I want you to get comfortable contacting the glute on that side: Perform 60 seconds per side, being sure to only work at a level you can relax and breathe without pain. WHY When the quads and hip flexors are tight, they pull the kneecap upward, making you more likely to experience pain in the patellar tendon below:

As boring as it may appear, Reverse Sprinting provides a basis to establish hip extension through speed and range of motion. This is the most intense drill due to the speed of the stretching of the hip flexors. This is done exactly as it sounds, run as fast as possible backward. This is not a backpedal movement, meaning quick steps as a defensive back does in football. The movement is done with a 'push and reach' mindset, pushing maximally off the stance leg, and kicking the calf up toward the hamstring and kicking back with the swing leg. Do not lean too far forward or it can allow too much hip extension and be a dangerous stretch on the hip flexors. Reverse Sprinting is used to mimic top-end speed mechanics. The body will adapt to the stresses it is put under, so sprinting at high speeds will increase the speed threshold. Start at 10% and go 30 meters. Walk back. Repeat at 20%. And so on. 10% more effort each set, until you are at 100%. These 10 sets of 30 meters provide not only a test and a positive plyometric stimulus, but also a warm-up for the next drill.

Working the Tibialis Anterior is very underutilized in weekly routines. It’s a big stabilizer during any movement but if you wanna increase range of motion of the ankle this has to be strengthened.

Hip Flexion Strength! 🦵🏼 Here we are working on hip flexion strength. Need to focus on the muscles that lift the leg and hip as much as the most is that extend the leg and hip. He’s the else it if the strength is there and if not can you just needed alternating leg lifts. If you feel that you were low back range of motion in Hampton range of motion limited movement then you can stand up and use the weighted hip flexion stretch to gain range of motion first.

The Split Squat! 🦵🏼 When doing the split squat, make sure you are wider than a normal lunge squat. Begin with no load and build as you feel ability and strength grow. Keep your forward foot flat and drive knee over the toe.

The Pistol Squat! 🦵🏼 One of the most important movements to bulletproof your knee will be the pistol squat which really isolates the VMO. You can see that Coach Kevin has a 45 pound plate and is using the ring to help create balance and stability. Make sure that the off leg/foot is out in front of the leg performing the movement. This will help ultimately build strength through range of motion at the hip, knee and the ankle. Always drive knee over toe and never work through pain. Always add a larger step as ability grows.

If you have knee pain or want to prevent it in the future follow along with Dr. Matthew Shelly with Geaux Chiro and Coach Kev with Cajun CrossFit in this video series on common knee pain causes and how to fix them with easy exercises you can incorporate in your routine! ** In this video they dive into using the GHD (Glute Hamstring Developer) to ultimately strengthen your knees! **