WELLNESS

Carpal Carpal Tunnel Syndrome Tunnel Syndrome By Dr. Aaron Dutruch D.C.

TO START THIS CONVERSATION ABOUT CARPAL TUNNEL SYNDROME, LET’S FIRST DISCUSS THE ANATOMY. THE “TUNNEL” IS COMPRISED OF 4 CARPAL BONES, THE CAPITATE AND THE TRAPEZOID FORM THE BOTTOM, THE HAMATE AND THE TRAPEZIUM FORM THE SIDES AND ARE CONNECTED AT THE TOP BY A THICK LIGAMENT CALLED THE FLEXOR RETINACULUM. THE STRUCTURES THAT RUN THROUGH THE TUNNEL ARE THE TENDONS OF THE MUSCLES THAT FLEX THE FINGERS AS WELL AS THE MEDIAN NERVE. THIS CONTROLS THE SENSORY AND MOTOR FUNCTION OF THE THUMB, INDEX FINGER, MIDDLE FINGER, AND HALF OF THE RING FINGER.

Carpal tunnel syndrome is caused by compression of the structures inside the tunnel, primarily the median nerve. This can cause different symptoms depending on the severity and duration of the compression. The most common symptoms are numbness and tingling into the hand and if the condition goes untreated it can cause atrophy, or weakness, of the muscles that control the thumb. An easy test you can do to see if you might have carpal tunnel syndrome is the “reverse prayer” or “Phalen’s test”. For this test, put the backs of your knuckles together and push the wrists toward one another bending them close to a 90-degree angle, pointing your fingers down. You hold this for about one minute. If this causes numbness and tingling it is likely that carpal tunnel syndrome is present.

There are several factors that can contribute to the compression of the structures within the carpal tunnel. Injury or trauma to the area can cause scar tissue to form and compress the median nerve. Repetitive use and poor ergonomics of the fingers and wrists, such as in typing or knitting can cause irritation and thickening ligaments and tendons. Over time this can lead to nerve compression. The likelihood of developing carpal tunnel syndrome is also higher in people who are diabetic or pregnant. Hormonal changes during pregnancy cause fluid retention and swelling that can cause compression. Although it’s not fully understood, uncontrolled diabetes seems to affect the tendons of the body causing them to become more inflamed making it harder for them to glide over one another and compressing the median nerve.

If you feel like you might have carpal tunnel, I recommend getting it checked out sooner rather than later. The longer you have the symptoms the more likely you are to develop atrophy and permanent damage. There are numerous treatment options available for patients with this condition. It can be managed conservatively if treatment is rendered soon enough. At home, the use of a wrist brace to keep the hand and wrist in a neutral position, especially at night, can help reduce the numbness and tingling. If the symptoms continue, Physical therapy, Occupational therapy or Chiropractic could be your next step. If the problem persists or becomes more severe, even with conservative care, a surgical or orthopedic consult may be necessary.

Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider.

30 MINUTE

KETO BELL PEPPER PIZZA

By Nellie Palmer

BELL PEPPERS: You can use any color you like, and it's actually fun to combine a few colors. PIZZA SAUCE: I like to use a sugar-free sauce such as Rao's.

SHREDDED MOZZARELLA:

Sometimes, instead of mozzarella, I use an Italian cheeses mix or shredded provolone. PIZZA TOPPINGS: Whatever you like! I like pepperoni, but you can use other toppings–olives are good, for example, and so are red onions. OLIVE OIL SPRAY: This is for giving the peppers a quick coating of oil before putting them in the oven.

INSTRUCTIONS

Making peppers pizza is easy!  Prep the vegetables. Start by preparing the bell peppers. Cut them in half lengthwise and remove the core and membranes.  Stuff them with pizza ingredients.  Add marinara sauce first, sprinkle with Italian seasoning, add mozzarella, and your desired toppings to each bell pepper half.  Bake. Place them in a baking dish, spray them with olive oil, and bake them for 20-30 minutes in a 400°F oven, until the peppers are tendercrisp and the cheese is melted.

THE OZARKS Hiking THE OZARKS Hiking

By Christian Dischler

Autumn has arrived and with it comes vibrant leaves, crisp air, holiday spirit and unforgettable hikes. Fall has ideal hiking weather and offers some of the most incredible views during the year with sunlit mountainsides and outbursts of red, orange and even purple leaves. There’s no better place to experience these autumnal offerings than the Ozarks.

The Ozarks are generally described as bordered by three major rivers: the Missouri River on the north, the Mississippi River on the east and the Grand River on the southwest. Wherever your journey takes you it’s a guarantee you’ll come across some of the most epic adventures, unbelievable outlooks and captivating landscapes. We’ve compiled a list of our favorite fall Ozark hikes along with some pointers to ensure you’re prepared to make the most of your trip.

It’s essential to lay the foundation to make your hiking experience as enjoyable as possible. Whatever your skill level may be, rest assured that it’s always possible to hit the trail with your best foot forward. The Ozarks is an ideal location to hike because it offers ranging difficulties while even the most simple hikes still check all the breathtaking boxes. One underrated hiking preparation is the month or so before the journey. While you may be anticipating the actual event, it’s smart to assume your hiking starts before you step foot onto the first trail.

You’ll want to ensure you have chosen the proper hiking shoes for your trip. Most of this will come down to preference in terms of style, width and features. Once you narrow down your preferences it’s vital that you break them in before your hiking begins. Often times blisters can be major setbacks and if you aren’t proactive in making sure your shoes are properly broken in you may end up spending your excursion channel surfing on the sofa.

Simple conditioning measures will serve you well and even a little goes a long way. Incorporate incline treadmill workouts (in your hiking shoes) that simulate the elevation you’ll be facing. Another method is to include brisk walks around your neighborhood (wearing you know what) that keep your heartbeat elevated for at least 30 minutes at a time, which ensures your stamina will be up to par. While this may be daunting for some, it’s helpful to approach the situation by reminding yourself how this positively impacts your physical health, and how your mood will be elevated when you’re body is flooded with endorphins as you conquer a beautiful hike.

Other preparatory tasks include creating a checklist of items to bring and things to do, for example, an external battery for charging devices, bug spray with tick defense (they’re abundant in the Ozarks, check yourself regularly), clothing layers for varying fall temperatures, downloading helpful trail apps like AllTrails, bringing a refillable water bottle and planning your hikes to accommodate your skill level and confidence.

Here are some fun hikes to consider planning your next trip around, which will provide you a starting point for an adventure of a lifetime:

David L. Boren Hiking Trail–Southeast Oklahoma

Distance: 12 mi. one-way

Considered the best hiking in the Sooner State, this trail in Beaver’s Bend State Park is comprised of seven smaller trails that form a network of hiking options, letting you adjust to your skill level and begin from a variety of locations. This trail does not loop and runs from South to North. Be prepared for unbelievable oranges and reds that make the earthen canopies throughout the trail illuminated in a golden hour that seems to go on forever.

Yellow Rock Trail–Northern Arkansas Distance: 3.1 mi. loop

Located in Devil’s Den State Park, this trail offers plenty of scenic overlooks and interesting rock formations along the way, including a view of the Yellow Rock bluff. Comprised of an average elevation gain of 400ft., this hike is moderately difficult and should be taken into consideration when choosing it. The crisp fall air will make this hike unforgettable as you meander through its rocky intricacies and fiery tree lines. While you’re in the area check out some similar trails in this rugged state park.

Ozark National Forest–Northern Arkansas

An easy highlight for hiking the Ozarks, this sprawling National Forest offers over 80 different trails, ranging from easy to difficult. Here you’ll be able to find hidden waterfalls, beautiful overlooks to watch the sunset, and swift-moving rivers to relax near. Comprised of over one million acres, including the Ouachita mountains, it’s hard to choose any one trail to highlight, but many hikers enjoy King’s Fall and Whitaker Point.

Please do further research for any hike or location that you choose to ensure your adventure is well-thought-out and planned accordingly. Everyone has unique needs when choosing a hike. Safe travels!