Oasis Spine & Sport (2025)

22/07/2025

🥦🍓 Best Fruits & Vegetables for Your Health Goals 🫐🥬
Daniel McCann, DC | Oasis Spine & Sport | Monroeville, PA

Eat smart. Heal naturally. Here’s what to reach for based on what you want to improve:

💪 For Energy
🔵 Bananas – Fast-acting carbs + potassium for muscle function
🔵 Oranges – Vitamin C and hydration
🔵 Beets – Boost nitric oxide → better blood flow and stamina
🔵 Sweet Potatoes – Complex carbs for sustained energy

🧠 For Brain & Mood
🔵 Blueberries – Improve memory and protect brain cells (high in anthocyanins)
🔵 Avocados – Rich in monounsaturated fats and folate for brain health
🔵 Spinach – High in folate and magnesium for mood support
🔵 Broccoli – Contains choline and antioxidants that support brain function

🦴 For Joint & Bone Health
🔵 Leafy Greens (Kale, Collards, Spinach) – High in calcium, magnesium, and vitamin K
🔵 Bok Choy & Broccoli – Support bone density and joint tissue
🔵 Cherries – Reduce joint pain and inflammation, especially in arthritis

🔥 For Inflammation
🔵 Berries (Blueberries, Strawberries, Raspberries) – Fight oxidative stress with polyphenols
🔵 Turmeric Root (fresh) – Natural COX-2 inhibitor (anti-inflammatory)
🔵 Leafy Greens & Cruciferous Veggies (Spinach, Kale, Brussels Sprouts) – Suppress inflammatory markers
🔵 Beets – Contain betalains, which reduce systemic inflammation

💤 For Sleep & Relaxation
🔵 Tart Cherries – Natural source of melatonin
🔵 Kiwi – Improves sleep onset and quality
🔵 Spinach & Kale – Magnesium-rich for nervous system calming

🏃 For Muscle Recovery
🔵 Watermelon – Contains citrulline → improves circulation and reduces soreness
🔵 Pineapple – Contains bromelain, an enzyme that reduces inflammation
🔵 Avocados – Potassium and anti-inflammatory fats help muscle repair
🔵 Dark Leafy Greens – Replenish magnesium and antioxidants lost in exercise

🌿 For Digestion
🔵 Apples – Pectin-rich; supports gut bacteria and regularity
🔵 Papaya – Contains papain to help protein breakdown
🔵 Cabbage & Sauerkraut – Prebiotic fiber and natural probiotics
🔵 Avocados – High in fiber, supports gut motility

❤️ For Heart Health
🔵 Berries – Lower blood pressure and LDL cholesterol
🔵 Tomatoes – Lycopene supports healthy arteries
🔵 Avocados – Improve HDL and lower inflammation
🔵 Leafy Greens (Spinach, Swiss Chard) – Nitrate-rich → lower blood pressure
🔵 Cruciferous Vegetables (Broccoli, Cauliflower) – Linked to reduced heart disease risk

📍Monroeville, PA | 📞 412-229-8680
🖥️ oasisspinesport.com

26/06/2025

Your Gut Might Be Controlling More Than You Think
Daniel McCann, DC | Oasis Spine & Sport | Monroeville, PA

✅ Did you know that over 70% of your immune system lives in your gut?
➤ Your gut health plays a major role in how your body handles inflammation — including joint pain, stiffness, and recovery.
(Belkaid & Hand, Science, 2014)

✅ Did you know that gut bacteria help regulate your nervous system and pain perception?
➤ A disrupted microbiome can increase pain sensitivity and slow recovery.
(Strandwitz, Trends in Neurosci., 2018)

✅ Did you know that people with chronic low back pain often have imbalances in their gut microbiome?
➤ One study found significant bacterial differences in people with long-term pain.
(Wang et al., JAMA Netw Open, 2023)

✅ Did you know that gut inflammation increases cytokines — the same chemicals that make pain feel worse?
➤ These cytokines can make your nervous system more sensitive to pain.
(Yang & Li, Front Immunol., 2017)

✅ Did you know that probiotic supplements can help reduce inflammation and support pain regulation?
➤ Certain strains like Bifidobacterium longum and Lactobacillus casei have shown benefits in chronic pain, mood, and immune balance.
(Radzikowska et al., Allergy, 2019; Tillisch et al., Gastroenterology, 2013)

✅ Did you know that eating more fiber feeds your good gut bacteria — helping them produce short-chain fatty acids (SCFAs) that calm inflammation and support healing?
(Makki et al., Nat Rev Gastroenterol Hepatol, 2018)

✅ What Helps Your Gut:
• A variety of fiber-rich plants (vegetables, fruits, legumes, whole grains)
• Fermented foods (sauerkraut, kimchi, kefir, yogurt)
• Targeted probiotic supplements with clinically supported strains
• Regular physical activity
• Stress management and adequate sleep
• Staying hydrated

❌ What Hurts Your Gut:
• Highly processed foods, sugar, and artificial ingredients
• Excessive alcohol
• Frequent or unnecessary antibiotic use
• Chronic psychological stress
• Low-fiber diets
• Inactivity and poor sleep patterns

🌿 Bottom line: Your gut health plays a major role in your inflammation, pain, recovery, and mood. If you're dealing with chronic pain or stiffness, improving your gut could be a key piece of the puzzle.

Want a smarter, whole-body approach to healing? Let’s talk.

📍 Oasis Spine & Sport – Monroeville, PA
Helping you move better, feel better, and live better—every step of the way.
📞 Call: 412-229-8680
📅 Book: oasisspinesport.com

12/06/2025

💧 Why Hydration Matters More Than You Think
Daniel McCann, DC | Oasis Spine & Sport | Monroeville, PA

We’ve all heard it: “Drink more water.” But beyond the usual advice, why is hydration truly essential—not just for general health, but for mobility, joint function, recovery, and even mental clarity?

Here’s a breakdown of the real science behind hydration and how it supports your body from the inside out.

🔹 1. Joint Health & Mobility
Water is a major component of synovial fluid, which lubricates your joints and reduces friction. When you're dehydrated, this fluid decreases, leading to stiffness, discomfort, and reduced range of motion.

📚 Fact: Research in Nutrients (2019) shows hydration supports joint lubrication and cartilage function, helping to maintain healthy, pain-free movement.

🔹 2. Muscle Function & Injury Prevention
Muscles are about 75% water. Dehydration reduces blood flow, impairing strength, endurance, and coordination—raising the risk of cramps and injuries.

📚 Fact: A study in the Journal of Athletic Training (2007) found that even mild dehydration reduced performance and increased injury rates in athletes.

🔹 3. Spinal Disc Hydration
Your spinal discs act like shock absorbers—and they’re mostly water. Discs lose water throughout the day and rehydrate during rest. Chronic dehydration limits this process, possibly speeding up disc wear.

📚 Fact: Research in Spine Journal (2015) links hydration with disc integrity and shock absorption under load.

🔹 4. Brain Function & Mood
Even 1–2% fluid loss can impair memory, focus, and increase irritability or fatigue. Water supports neurotransmission, temperature regulation, and mental clarity.

📚 Fact: A 2013 study in British Journal of Nutrition showed that mild dehydration led to worsened mood and decreased concentration in healthy adults.

🔹 5. Digestive Health & Detoxification
Water helps you digest food, absorb nutrients, and eliminate waste. Insufficient hydration can cause constipation and impair kidney function.

📚 Fact: NIH research confirms that low fluid intake raises the risk of kidney stones and slows waste elimination.

🔹 6. Cardiovascular Support
During activity, blood volume drops with dehydration, making your heart work harder and reducing endurance.

📚 Fact: The European Journal of Applied Physiology (2005) found dehydration decreases VO₂ max and aerobic performance in endurance athletes.

🔹 7. Fascia, Skin, and Connective Tissue
Healthy fascia and connective tissues need hydration to stay pliable. Dehydration can cause stiffness, limit mobility, and delay healing.

📚 Fact: A 2021 Clinical Anatomy review showed fascial tissues rely heavily on fluid to allow proper movement and reduce injury risk.

✅ How Much Water Do You Need?
Aim for about half your body weight in ounces per day (e.g., 180 lbs = ~90 oz/day), more with exercise or heat exposure.

💡 Pro tip: Your urine should be light yellow. Dark yellow = drink up.

✅ Best Hydration Sources
💧 Water (always #1)

🧂 Electrolyte drinks (great for athletes or hot days)

🥒 Fruits, veggies, broths (yes, they count!)

Avoid relying on sugary drinks or excessive caffeine, which can dehydrate you if not balanced with water.

🔎 Final Takeaway
Whether you’re training for a marathon, recovering from an injury, or just trying to feel your best day-to-day, hydration is essential. It keeps your joints fluid, your muscles strong, your mind clear, and your spine resilient.

🧠💪🦴 Hydrate like your health depends on it—because it truly does.

📍 Oasis Spine & Sport – Monroeville, PA
Helping you move better, feel better, and live better—every step of the way.
📞 Call: 412-229-8680
📅 Book: oasisspinesport.com

29/05/2025

📣 How Should I Sleep? The Best Sleep Positions & Mattress Tips for a Healthy Spine

Struggling with back pain or waking up stiff? The way you sleep could be working against your spine. Here’s a quick breakdown of the best sleep positions, mattress tips, and pillow advice to support a healthier back while you sleep:

✅ Best Sleep Positions for Spinal Health

🛌 Back Sleeping – Great for most people. Keeps the spine in a neutral position. Use a pillow under your knees to reduce lower back stress.

🤰 Side Sleeping – Ideal for scoliosis, back pain, and snorers. Use a pillow between your knees and keep your neck supported.

🌀 Fetal Position – Helpful for stenosis and herniated discs when done loosely. It can open up space between vertebrae and reduce nerve pressure. Just don’t curl too tightly!

🚫 Stomach Sleeping – Generally not recommended. It strains the neck and flattens your back's natural curve.

🛏️ Mattress Tips:

Go for medium-firm support to keep your spine aligned.

Look for zoned support (firmer under hips, softer under shoulders).

Brands recommended: Saatva, Helix, Avocado, Tempur-Pedic, Purple.

🧠 Pillow Tips:

Back sleeper? Use a medium-loft pillow.

Side sleeper? Use a firm, thick pillow.

Stomach sleeper? Try going without a pillow under your head or use a very thin one. Ideally, transition to back or side sleeping.

📌 Dealing with disc issues, scoliosis, or arthritis? You may need to do more than modify your sleeping position—and we can help.

At Oasis Spine & Sport, we offer personalized spine care and sleep posture education to help you wake up feeling your best.

📍 200 James Place,
Monroeville, PA 15146
📞 412-229-8680
💻 oasisspinesport.com

21/05/2025

👟 Back Pain & Footwear: What Your Favorite Shoe Brand Might Be Doing to Your Spine 🦶🌀
At Oasis Spine & Sport, one of the most overlooked causes of low back pain is your shoes—especially the kind you wear every day.

Beyond general advice, let's get specific and talk brands—because different shoes create very different movement patterns.

🧬 Why Shoes Matter Biomechanically

Footwear affects:
-Stride length and joint loading
-Ankle mobility and heel strike
-Pelvic tilt, lumbar curve, and core muscle demand

When your shoe doesn’t match your foot structure or movement pattern, compensations travel up your kinetic chain—into your knees, hips, and low back.

👟 How Popular Brands Stack Up
🧢 Maximalist / High Cushion / Higher Heel Drop (~8–12mm)
Brands: HOKA, Brooks, many models from ASICS, some Nike

What they do:
- High heel drop shifts load forward → encourages heel striking
-Thick midsoles reduce impact forces but can reduce proprioception
-Often built for shock absorption and support, good for runners or those with joint sensitivity

Spinal effect:
-May reduce impact to the spine in the short term
-Can shorten posterior chain (calves/hamstrings) over time, promoting anterior pelvic tilt and increasing lumbar compression if not counterbalanced with mobility work

✅ Great for: Flat-footed individuals, joint-sensitive runners
⚠️ Watch out: Long-term use may reduce ankle and foot engagement

🥾 Structured Support / Motion Control
Brands: Brooks (Adrenaline, Beast), ASICS (Kayano, GT series), New Balance (860, 1540)

What they do:
-Stabilize excessive pronation
-Offer firm medial arch support and heel counters
-Help align foot → knee → hip

Spinal effect:
-Can improve gait alignment and reduce strain on SI joints and lumbar spine, especially in those with flat arches or unstable gait

✅ Great for: People with overpronation, plantar fasciitis, chronic low back pain
⚠️ Watch out: Too much correction for neutral-footed people can create new imbalances

👟 Neutral / Balanced Cushion
Brands: Nike (Pegasus, Vomero), Adidas (Ultraboost, Supernova), Brooks Ghost, ASICS Cumulus

What they do:
-Designed for natural foot motion
-Moderate heel drop, mid-level support
-Best for those without major arch or gait abnormalities

Spinal effect:
-Allows for natural loading pattern if gait is efficient
-Not corrective, so any asymmetry will still translate up the chain

✅ Great for: Runners/walkers with normal arches and no instability
⚠️ Watch out: Can reinforce poor mechanics if you're already compensating elsewhere

🦶 Minimalist / Low Drop / Flexible Sole (0–4mm heel drop)
Brands: Altra, Merrell V***r Glove, Xero, some Nike Free and New Balance Minimus

What they do:
-Promote full foot engagement and natural gait
-Minimal cushioning forces your body to absorb more impact naturally
-Can improve foot and ankle strength over time

Spinal effect:
-Encourage upright posture and forward lean
-Risky if you're not conditioned—can lead to posterior chain overload, Achilles strain, and increased lumbar demand

✅ Great for: Experienced minimalist users, short walks, gait retraining
⚠️ Watch out: Transition slowly; weak foot/hip control = increased back stress

🩰 Lifestyle / Casual Shoes (Skechers, Vans, Adidas Originals, Converse)
Brands: Skechers (Go Walk, Arch Fit), Vans, Adidas Stan Smith, Nike Air Force 1

What they do:
-Often lack structured support or true cushioning
-Flat soles, sometimes with memory foam but little control
-Can be deceptive—feel soft, but don’t stabilize

Spinal effect:
-Poor arch support and heel drop often = increased foot fatigue, pelvic rotation, and spinal misalignment over time
-Especially problematic when worn daily for hours

✅ OK for: Occasional or short-term use
⚠️ Watch out: Extended wear can be a big contributor to chronic low back pain—especially if you're walking or standing a lot

🧠 Final Takeaway:
Your shoes aren’t just style or comfort—they’re gear that shapes your posture and spinal loading.

Choosing the right shoe is about understanding your:
-Arch type
-Gait pattern
-Activity level
-Spine and joint health

👣 Back pain often starts from the ground up—literally.

📍 Monroeville, PA
📞 412-229-8680 | 💻 oasisspinesport.com
Let’s get you moving better.

02/05/2025

🛠️ What We Use to Help You Heal, Move, and Stay Active 🛠️

At Oasis Spine & Sport, we use a hands-on, personalized approach to pain relief and performance. From targeted muscle work to rehab and spinal care, here’s some of what we offer—and why it works.

⚙️ Therapies & Tools
Rapid Release Therapy – High-frequency vibration that breaks up scar tissue and calms chronic tightness.

Theragun Percussion – Deep pulses into sore or stiff muscles to improve blood flow and reduce tension.

Electrical Muscle Stimulation (EMS) – Stimulates muscle contraction to relieve pain and support recovery.

Focused Soft Tissue Work with CBD – Combines trigger point therapy and calming CBD lotion to reduce pain and inflammation.

Myofascial Scraping (Graston-style) – A tool-assisted technique that helps restore mobility by addressing fascial restrictions.

🧠 Spine & Joint Care
Spinal Adjustments – Helps restore motion to restricted spinal joints and ease pressure on nerves.

Flexion-Distraction Therapy – A gentle technique ideal for disc issues and chronic low back pain.

Cervical Traction – Helps decompress the neck and relieve tension, often helpful for headaches or radiating arm symptoms.

Joint Adjustments for Shoulders, Feet, Wrists & More – We don’t stop at the spine—if your joints aren’t moving well, we mobilize them to restore balance and function.

🏋️‍♀️ Rehab & Recovery
Targeted Strengthening & Stretching – We design simple, effective exercise plans to build strength, increase mobility, and help prevent future injuries.

Every technique is chosen with purpose—based on your condition, goals, and progress.

📍 200 James Place, Monroeville, PA 15146
📞 412-229-8680
🌐 oasisspinesport.com

18/04/2025

🧠 Understanding Flexion-Distraction: A Smarter Approach to Treating Disc Herniations and Lower Back Pain

Flexion-Distraction is a specialized chiropractic technique designed to relieve pressure on spinal discs and joints through gentle, rhythmic movements. Using a segmented table that moves in sync with the doctor’s hands, this method allows for precise control of spinal motion while applying targeted traction to specific areas of the spine.

🔍 How It Works
As the table flexes and distracts the spine, this technique creates a biomechanical decompression effect that:

🔹 Creates negative intradiscal pressure to help reduce disc herniations
🔹 Increases intervertebral space, reducing nerve root compression
🔹 Improves joint mobility and restores normal spinal biomechanics
🔹 Enhances fluid exchange and nutrient delivery to the disc and surrounding tissues

💡 Unlike traditional static traction, flexion-distraction is dynamic and responsive—allowing for individualized treatment that adapts to the patient’s condition in real time. It’s particularly effective for lumbar disc herniations, spinal stenosis, degenerative disc disease, and chronic low back pain.

👨‍⚕️ At Oasis Spine & Sport, we utilize flexion-distraction as a highly effective technique to decompress spinal discs, joints, and surrounding soft tissues, alleviate nerve irritation, and support long-term spinal health. This advanced approach allows us to address complex conditions with precision, control, and patient comfort in mind.

📍 Ready to take the next step in your recovery? Call 412-229-8680 or schedule online at oasisspinesport.com to get started.

15/04/2025

🕒 We're Testing New Hours! Come See What Works Best for You 🧘‍♂️

We’re trying out a new schedule to better serve your needs—more flexibility, same personalized care. Let us know what you think!

📅 Trial Hours Starting This Week:

Monday
8:30 AM – 11:30 AM
3:00 PM – 7:00 PM

Tuesday
1:00 PM – 7:00 PM

Wednesday
1:00 PM – 7:00 PM

Thursday
8:30 AM – 11:30 AM
3:00 PM – 7:00 PM

Friday
8:30 AM – 11:30 AM
3:00 PM – 7:00 PM

We hope this new rhythm makes it easier to fit care into your routine. Your feedback is always welcome!

📍 200 James Place, Suite 403, Monroeville, PA
📞 412-229-8680
🌐 oasisspinesport.com

11/04/2025

🧠 Why Is My Arm Numb? A Quick Guide to the Real Causes of Upper Extremity Numbness 🖐️

Feeling tingling, burning, or numbness in your arm, hand, or fingers? You’re not alone — and the cause isn’t always obvious. At Oasis Spine & Sport, we help patients figure out what’s really going on, because not all numbness is created equal.

Here’s a breakdown of the most common causes of upper extremity nerve symptoms — plus how we tell them apart, what movements aggravate them, and what to look for:

1. Cervical Disc Bulge or Herniation (Cervical Radiculopathy)
🧠 A disc in your neck presses on a nerve root, causing symptoms down the arm.

A. Symptoms:
🔹 Numbness, tingling, burning in a dermatomal (nerve root) pattern
🔹 Weakness in specific muscles
🔹 May or may not include neck pain

B. Worse With:
🔹 Neck extension, rotation, and side bending toward the involved side

C. Tests:
🔹 Spurling’s Test: Recreates symptoms with extension + rotation + compression
🔹 Distraction Test: Lifting the head may reduce symptoms

D. Mechanism of Injury & Anatomy Features:
🔹 A disc herniation occurs when the inner gel-like core of the disc (nucleus pulposus) pushes through a tear in the outer disc layer (annulus fibrosus), irritating or compressing a nearby nerve root.
🔹 The cervical spine consists of 7 vertebrae (C1–C7) and intervertebral discs that act as shock absorbers between the bones. The nerve roots exit the spinal cord through openings called foramina, which can become compressed by a herniated disc.

📚 Source: Cleveland Clinic

2. Thoracic Outlet Syndrome (TOS)
🫁 Compression of the brachial plexus or vessels between the collarbone and first rib.

A. Symptoms:
🔹 Tingling/numbness down arm
🔹 Heaviness, fatigue, or swelling with overhead activity
🔹 May involve vascular symptoms (color changes, coldness)

B. Worse With:
🔹 Overhead positions, carrying heavy items, poor posture

C. Tests:
🔹 Roos Test, Adson’s, Wright’s Test → recreate symptoms or affect pulse

D. Mechanism of Injury & Anatomy Features:
🔹 Compression of the brachial plexus (nerve network) or blood vessels between the collarbone and first rib.
🔹 The brachial plexus is a network of nerves originating from the cervical spine (C5–C8 nerves) and traveling through the thoracic outlet to the arm. Any narrowing in the thoracic outlet can compress these nerves or vessels.

📚 Source: Verywell Health

3. Brachial Plexus Entrapment or Injury
⚡ Trauma or compression of the nerve network that powers the entire arm.

A. Symptoms:
🔹 Burning, weakness, or numbness from shoulder to hand
🔹 Doesn’t match a single nerve or spinal level
🔹 Often postural or trauma-related

B. Worse With:
🔹 Neck or shoulder motion, especially if tension increases on the plexus

C. Tests:
🔹 Detailed neuro exam + EMG/NCS

D. Mechanism of Injury & Anatomy Features:
🔹 Compression, stretching, or trauma to the brachial plexus, which is responsible for motor and sensory control of the arm.
🔹 The brachial plexus (C5–T1) passes between the scalene muscles and beneath the clavicle, where it can be compressed.

📚 Source: American Family Physician

4. Carpal Tunnel Syndrome (Median Nerve Compression at Wrist)
🤚 The median nerve gets compressed at the wrist.

A. Symptoms:
🔹 Numbness in thumb, index, middle, and half of ring finger
🔹 Night pain or numbness while holding a book/phone
🔹 Weak grip

B. Worse With:
🔹 Wrist flexion (e.g., sleeping with bent wrists)

C. Tests:
🔹 Phalen’s Test (flex wrists to provoke symptoms)
🔹 Tinel’s Sign (tap over median nerve)

D. Mechanism of Injury & Anatomy Features:
🔹 Compression of the median nerve as it passes through the carpal tunnel at the wrist.
🔹 The carpal tunnel is a narrow passageway formed by the carpal bones and the flexor retinaculum ligament. The median nerve and tendons pass through this space. Any swelling or inflammation can narrow the tunnel and put pressure on the nerve.

📚 Source: NIH - CTS Overview

5. Cubital Tunnel Syndrome (Ulnar Nerve at the Elbow)
💪 Ulnar nerve compressed where it passes around the elbow.

A. Symptoms:
🔹 Numbness in pinky and ring fingers
🔹 Worse with long periods of elbow bending
🔹 Weak grip in advanced cases

B. Worse With:
🔹 Elbow flexion (talking on the phone, sleeping)

C. Tests:
🔹 Elbow Flexion Test
🔹 Tinel’s at Elbow

D. Mechanism of Injury & Anatomy Features:
🔹 Compression of the ulnar nerve as it passes through the cubital tunnel at the elbow.
🔹 The ulnar nerve runs along the medial side of the elbow (the "funny bone"), and can become compressed or irritated with prolonged flexion or direct trauma. The ulnar nerve controls several hand muscles involved in fine motor skills.

📚 Source: AAOS

6. Radial Tunnel Syndrome
🌀 Radial nerve entrapment near the forearm or elbow.

A. Symptoms:
🔹 Deep aching pain in the lateral forearm
🔹 Weak wrist/finger extension in some cases
🔹 Commonly confused with tennis elbow

B. Worse With:
🔹 Repetitive wrist or finger extension, forearm use

C. Tests:
🔹 Resisted Middle Finger Extension Test
🔹 Tinel’s at radial tunnel

D. Mechanism of Injury & Anatomy Features:
🔹 Compression or entrapment of the radial nerve as it passes through the radial tunnel in the forearm.
🔹 The radial nerve runs from the brachial plexus through the upper arm and forearm. The radial tunnel is a narrow space where the nerve can become pinched due to overuse or trauma.

📚 Source: PhysioPedia

🧠 At Oasis Spine & Sport, we take the guesswork out of nerve symptoms.
With targeted orthopedic and neurological exams, we identify the root cause and build an effective, personalized treatment plan.

📍 200 James Place, Suite 403, Monroeville, PA
📞 412-229-8680
🌐 oasisspinesport.com — Call or schedule online

13/03/2025

🧠 Fuel Your Brain: The 10 Best Foods for Mental Sharpness! 💡
Did you know your diet directly impacts memory, focus, and long-term brain health? Here are 10 powerhouse foods scientifically proven to keep your mind sharp and energy high!

🥇 1. Fatty Fish (Salmon, Sardines, Mackerel)
The brain is 60% fat, and DHA & EPA omega-3s in fatty fish help build brain cells, improve memory, and reduce inflammation.
🔹 100g salmon = ~2.2g omega-3s + 50% of daily vitamin D (essential for brain function).

🫐 2. Blueberries
These tiny berries are packed with anthocyanins, which boost neuron communication and protect against cognitive decline.
🔹 1 cup = 16% of daily vitamin C + 3.6g fiber (for gut-brain health).

🍫 3. Dark Chocolate (85%+ Cocoa)
Loaded with flavonoids, magnesium, and caffeine, dark chocolate enhances focus, blood flow, and mood.
🔹 30g (1 oz) = 3.4mg iron (19% DV) + 16% DV magnesium (for nerve function).

🥚 4. Eggs
One of the best sources of choline, essential for making acetylcholine (a neurotransmitter needed for learning & memory).
🔹 1 egg = 147mg choline (27% DV) + high in B12 for nerve health.

🥬 5. Leafy Greens (Spinach, Kale, Broccoli)
Loaded with B vitamins, lutein, and folate, leafy greens help prevent cognitive decline and improve overall brain function.
🔹 1 cup of spinach = 120% DV of vitamin K (essential for brain cell protection).

🌰 6. Walnuts
The ultimate brain nut! Rich in ALA omega-3s, polyphenols, and vitamin E, walnuts reduce oxidative stress and boost mental clarity.
🔹 28g (7 walnuts) = 2.5g omega-3s + 4.3g protein + 4% DV vitamin E.

🌻 7. Pumpkin Seeds
High in zinc, magnesium, and iron, all of which are essential for learning, memory, and stress reduction.
🔹 28g (1 oz) = 150mg magnesium (37% DV) + 20% DV zinc.

🌿 8. Turmeric (Curcumin)
This golden spice contains curcumin, which crosses the blood-brain barrier, reduces inflammation, and boosts BDNF (brain-derived neurotrophic factor), helping brain cell growth.
🔹 1 tsp = ~200mg curcumin + powerful anti-inflammatory benefits.

🥣 9. Fermented Foods (Yogurt, Kimchi, Sauerkraut, Kefir)
A healthy gut = a healthy brain! Fermented foods provide probiotics, which support the gut-brain axis, reduce stress, and improve focus.
🔹 Supports serotonin production & mental clarity by balancing gut bacteria.

🥑 10. Avocados
Rich in monounsaturated fats, avocados support brain blood flow, reduce oxidative stress, and enhance nutrient absorption (especially fat-soluble vitamins & curcumin).
🔹 ½ an avocado = 10g healthy fats + 20% DV folate + 14% DV vitamin E (protects against cognitive decline).

💡 Pro Tip: Combine these superfoods for the ultimate brain-boosting meal!
🥗 Try salmon with leafy greens, eggs with avocado, or a dark chocolate & walnut snack.

👉 Follow Oasis Spine & Sport for more tips on keeping your body & mind at their best! 💙

26/02/2025

🎾 Tennis Elbow vs. 🏌️ Golfer’s Elbow: What’s the Difference?

Medial and lateral epicondylitis—commonly known as Golfer’s Elbow (medial epicondylitis) and Tennis Elbow (lateral epicondylitis)—are both forms of tendinopathy caused by repetitive stress on the tendons attaching to the medial and lateral epicondyles of the humerus. But despite their similar names, they involve different muscle groups, mechanisms, and rehabilitation strategies.

🔹 🎾 Tennis Elbow (Lateral Epicondylitis)
✅ Affects the common extensor tendon, especially the extensor carpi radialis brevis (ECRB)
✅ Caused by repetitive wrist extension & gripping (seen in tennis, weightlifting, even excessive mouse use)
✅ Pain is localized on the lateral epicondyle, worsening with resisted wrist extension & gripping
✅ Research suggests it’s more of a degenerative tendinosis than an inflammatory "-itis"

🔹 🏌️ Golfer’s Elbow (Medial Epicondylitis)
✅ Involves the common flexor tendon, particularly the pronator teres & flexor carpi radialis
✅ Results from repetitive wrist flexion & forearm pronation (seen in golf, climbing, baseball)
✅ Pain is localized on the medial epicondyle, worsening with resisted wrist flexion or pronation

💡 What Does the Research Say About Treatment?
🔸 📉 Eccentric Loading: One of the most evidence-based approaches for tendon rehabilitation
🔸 💆‍♂️ Manual Therapy: Soft tissue work & joint mobilization can reduce pain & improve function
🔸 💉 Dry Needling & Shockwave Therapy: Emerging research supports their role in tendon healing
🔸 🩹 Bracing & Taping: Can help temporarily but should not replace active rehab
🔸 ⚠️ Corticosteroid Injections: Provide short-term relief but may weaken tendons if overused

🔹 🦴 Chiropractic & Rehab for Epicondylitis
At Oasis Spine & Sport, we take a functional approach to elbow pain, addressing not just the symptoms but the root cause—whether it’s poor movement mechanics, muscular imbalances, or overuse. If you’re struggling with persistent elbow pain, let’s get you back to doing what you love—pain-free.

📍 200 James Place, Suite 403, Monroeville, PA
📞 412-229-8680
🌐 oasisspinesport.com

31/01/2025

IT Band Syndrome: The Runner’s Nemesis & How to Fix It!

If you’ve ever experienced pain on the outside of your knee, especially after running or repetitive leg movement, you might be dealing with Iliotibial (IT) Band Syndrome. This common overuse injury affects runners, cyclists, hikers, and really anyone who engages in repetitive leg motion. Here’s what you need to know:

🔥 What is IT Band Syndrome?
➖ The IT band is a thick band of connective tissue that runs from the hip to the knee.
➖ When it gets tight or irritated, it can rub against the outer part of the knee, causing pain and discomfort.

⚠️ Common Symptoms:
✔️ Sharp or burning pain on the outer knee
✔️ Pain that worsens with activity (especially downhill running!)
✔️ Tenderness or swelling along the IT band
✔️ Feeling of tightness on the outside of the thigh

💡 What Causes It?
1️⃣ Overuse & repetitive motion
2️⃣ Weak hip, glute, and core muscles
3️⃣ Poor running mechanics & excessive hip adduction
4️⃣ Tight IT band & surrounding muscles
5️⃣ Improper footwear or worn-out shoes

🛠️ How to Fix IT Band Syndrome:
1️⃣ Rest & Reduce Inflammation – Ice can help with acute pain, but prolonged anti-inflammatory use may not be necessary since ITBS is often more of a friction issue than a classic inflammatory condition.
2️⃣ Foam Rolling & Stretching – Loosen up the surrounding muscles rather than just the IT band:
➖ Standing IT Band Stretch – Cross one leg behind the other and lean to the opposite side.
➖ Seated Figure-Four Stretch – Cross your ankle over the opposite knee and gently press down.
➖ Foam Rolling – Focus on the quads, glutes, and hip flexors rather than just the IT band, as the IT band itself is non-contractile and does not stretch like a muscle.
3️⃣ Strength Training – Focus on hip stability and core control with these exercises:
➖ Clamshells – Strengthens the gluteus medius for better hip stability.
➖ Side-Lying Leg Raises – Targets the outer hip muscles.
➖ Single-Leg Glute Bridges – Builds glute and hamstring strength.
➖ Banded Lateral Walks – Improves hip and knee alignment during movement.
➖ Bulgarian Split Squats – Enhances lower-body stability and control.
4️⃣ Modify Training – Reduce mileage, avoid running on sloped surfaces, and focus on proper form.
5️⃣ Proper Footwear – Ensure your shoes support your foot mechanics and are replaced regularly.

🏃‍♂️ Prevention is Key!
➖ Strengthening and stretching the right muscles can prevent IT band issues before they start.
➖ If pain persists, a professional evaluation can help get you back to pain-free movement!

📍 Oasis Spine & Sport – Your Movement Specialists!
➖ Address: 200 James Place, Suite 403, Monroeville, PA 15146
➖ Phone: 412-229-8680
➖ Website: oasisspinesport.com

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