Alvarado Healthcare

Understand Chiropractic: Myths vs. Facts

Thu, 23 Apr 2026 18:00:00 GMT

Understand Chiropractic: Myths vs. Facts

If you’ve ever considered visiting a chiropractor, chances are you’ve heard mixed opinions. Some people swear by it, while others aren’t sure what to believe. Let’s clear the confusion by breaking down the most common myths and facts about Chiropractic—so you can make informed decisions about your health.

What Is Chiropractic Care?

Chiropractic care is a healthcare discipline focused on diagnosing and treating musculoskeletal disorders—especially those involving the spine. It involves hands-on techniques like Spinal Manipulation to improve alignment, relieve pain, and support overall body function.

Myth #1: Chiropractors Aren’t Real Doctors

❌ Myth

Many people believe chiropractors lack proper medical training.

✅ Fact

Chiropractors earn a Doctor of Chiropractic (D.C.) degree, which includes years of education in anatomy, physiology, neurology, and clinical practice. They are licensed healthcare professionals trained to assess and treat spinal and joint conditions.

Myth #2: Chiropractic Adjustments Are Dangerous

❌ Myth

Some think spinal adjustments are risky or unsafe.

✅ Fact

When performed by a licensed professional, chiropractic care is widely considered safe. Serious complications are rare. In fact, many patients prefer chiropractic care as a non-invasive alternative to medication or surgery.

Myth #3: Chiropractors Only Treat Back Pain

❌ Myth

Chiropractic care is just for back pain.

✅ Fact

While chiropractors commonly treat Lower Back Pain, they also help with:

Neck Pain

Migraines

Sciatica

Joint pain and mobility issues

Chiropractic care focuses on how the entire musculoskeletal system affects overall health.

Myth #4: Once You Start, You Have to Go Forever

❌ Myth

You’ll be stuck in endless appointments.

✅ Fact

Treatment plans vary based on your condition and goals. Some patients come in for short-term relief, while others choose ongoing care for wellness and prevention. The choice is always yours.

Myth #5: Cracking Your Back Is the Same as an Adjustment

❌ Myth

Self-cracking your back provides the same benefits.

✅ Fact

Professional adjustments are precise and targeted. Chiropractors apply controlled force to specific joints, while self-cracking is uncontrolled and may not address underlying issues—and can sometimes make them worse.

Myth #6: Chiropractic Care Isn’t Evidence-Based

❌ Myth

It’s not supported by science.

✅ Fact

There is growing research supporting chiropractic techniques, particularly for conditions like Lower Back Pain and Neck Pain. Many healthcare providers even recommend chiropractic care as part of a comprehensive treatment plan.

Benefits of Chiropractic Care

Patients often seek chiropractic care for:

Pain relief without medication
Improved mobility and flexibility
Better posture
Reduced muscle tension
Enhanced overall wellness

When Should You See a Chiropractor?

Consider visiting a chiropractor if you experience:

Persistent back or neck pain
Frequent headaches
Poor posture from desk work
Limited range of motion
Recovery from injury or strain

How Chiropractic Care Helps with Sciatica

Wed, 22 Apr 2026 17:55:57 GMT

How Chiropractic Care Helps with Sciatica

If you’re dealing with sharp, shooting pain that radiates from your lower back down your leg, you may be experiencing Sciatica. This common condition can disrupt daily life—but the good news is that chiropractic care offers a natural, non-invasive way to find relief.

What Is Sciatica?

Sciatica occurs when the sciatic nerve—the longest nerve in the body—becomes irritated or compressed. This often results in:

Lower back pain
Radiating leg pain
Numbness or tingling
Muscle weakness

How Chiropractic Care Targets Sciatica

Chiropractors focus on restoring proper spinal alignment and reducing pressure on nerves. One of the most effective techniques used is Spinal Manipulation.

1. Relieving Nerve Pressure

Misaligned vertebrae can compress the sciatic nerve. Chiropractic adjustments gently reposition the spine, helping reduce inflammation and nerve irritation.

2. Improving Spinal Alignment

Correct alignment allows your body to function properly and prevents further stress on the sciatic nerve.

3. Reducing Inflammation

Adjustments can improve circulation and decrease inflammation around the affected nerve, speeding up recovery.

4. Restoring Mobility

Chiropractic care helps improve flexibility and range of motion, making it easier to move without pain.

Additional Techniques Chiropractors May Use

Beyond adjustments, chiropractors may incorporate:

Laser Therapy
Shockwave Therapy
Dry Needling or Acupuncture
Targeted stretching and strengthening exercises
Soft tissue therapy
Posture correction strategies
Lifestyle and ergonomic advice

These approaches work together to address both symptoms and root causes.

Benefits of Chiropractic Care for Sciatica

Patients often choose chiropractic care because it offers:

Drug-free pain relief
Non-invasive treatment
Personalized care plans
Long-term prevention strategies

Many people report significant improvement in both pain levels and mobility after consistent care.

When Should You See a Chiropractor?

Consider scheduling a visit if you experience:

Persistent lower back pain radiating down your leg
Tingling or numbness in your legs or feet
Pain that worsens when sitting
Difficulty standing or walking for long periods

Early intervention can help prevent the condition from worsening.

At-Home Tips to Support Sciatica Relief

While chiropractic care is highly effective, you can also support recovery by:

Maintaining proper posture
Avoiding prolonged sitting
Using supportive seating
Performing gentle stretches daily
Staying physically active

Final Thoughts

Living with Sciatica can be challenging, but it doesn’t have to be permanent. Chiropractic care offers a safe, effective path to relief by addressing the root cause—not just the symptoms.

If you’re looking for a natural way to manage sciatic pain and improve your quality of life, chiropractic treatment may be the solution you’ve been searching for.

Senior Wellness: Maintaining Mobility with Chiropractic Care

Sat, 18 Apr 2026 21:30:01 GMT

Senior Wellness: Maintaining Mobility with
Chiropractic Care

As we age, maintaining mobility becomes one of the most important factors in preserving

independence and quality of life. Everyday activities like walking, bending, or even getting out

of bed can become more challenging over time. Fortunately, chiropractic care offers a safe, non-

invasive way to support senior wellness and keep the body moving comfortably.

Why Mobility Matters for Seniors

Mobility isn’t just about movement—it’s about freedom. Reduced mobility can lead to:

Increased risk of falls and injury
Loss of independence
Chronic pain and stiffness
Decreased overall health and activity levels

Keeping joints, muscles, and the spine functioning properly is essential for staying active and

engaged in daily life.

How Aging Affects the Spine and Joints

Over time, the body naturally undergoes wear and tear. Some common age-related changes

include:

Joint degeneration (such as arthritis)
Reduced flexibility and muscle strength
Spinal misalignments

Decreased balance and coordination

These issues can lead to discomfort, limited range of motion, and difficulty performing everyday

tasks.

How Chiropractic Care Supports Senior Wellness

Chiropractic care focuses on restoring proper alignment and function to the spine and joints. For

seniors, this can offer several key benefits:

1. Improved Mobility and Flexibility

Gentle chiropractic adjustments help increase joint range of motion, making it easier to move

without stiffness or pain.

2. Pain Relief Without Medication

Many seniors prefer to avoid heavy reliance on medications. Chiropractic care provides a natural

approach to managing:

 Back pain

 Neck pain

 Joint discomfort

 Headaches

3. Better Balance and Coordination

Proper spinal alignment supports the nervous system, which plays a crucial role in balance.

Improved balance can reduce the risk of falls.

4. Enhanced Posture

Poor posture can worsen with age, leading to discomfort and reduced mobility. Chiropractic

adjustments help correct alignment and support healthier posture.

5. Support for Chronic Conditions

Chiropractic care may help manage symptoms related to conditions like:

 Osteoarthritis

 Sciatica

 Degenerative disc issues

Is Chiropractic Care Safe for Seniors?

Yes—chiropractic care is widely considered safe for older adults when performed by a licensed

professional. Chiropractors use gentle, low-force techniques tailored to each patient’s age,

health condition, and comfort level.

Before beginning care, a chiropractor will typically:

 Review medical history

 Assess mobility and posture

 Customize a treatment plan

What to Expect During a Visit

A senior-focused chiropractic visit is designed to be comfortable and personalized. It may

include:

 Gentle spinal adjustments

 Stretching or mobility exercises

 Lifestyle and posture recommendations

 Advice on fall prevention

Each session is adapted to ensure safety and effectiveness.

Tips for Seniors to Maintain Mobility at Home

In addition to chiropractic care, seniors can support their mobility with simple daily habits:

 Stay active with light exercise like walking or swimming

 Stretch regularly to maintain flexibility

 Maintain good posture when sitting and standing

 Use supportive footwear to improve balance

 Stay hydrated to support joint health

When Should a Senior See a Chiropractor?

Consider chiropractic care if you or a loved one experiences:

 Persistent back or neck pain

 Difficulty moving or stiffness

 Poor balance or frequent falls

 Reduced range of motion

 Discomfort during daily activities

Early care can prevent minor issues from becoming more serious.

Final Thoughts

Aging doesn’t have to mean losing mobility or independence. With the right support, seniors can

continue to live active, fulfilling lives. Chiropractic care offers a gentle, effective way to reduce

pain, improve movement, and enhance overall wellness.

If you’re looking for a natural approach to staying mobile and healthy, chiropractic care may be a

valuable part of your wellness routine.

Understanding Pelvic Alignment and Its Role in Pregnancy Comfort

Thu, 16 Apr 2026 21:26:34 GMT

Understanding Pelvic Alignment and Its Role
in Pregnancy Comfort

Pregnancy is an incredible journey—but it also brings rapid physical changes that can lead to

discomfort, pain, and mobility challenges. One of the most important (yet often overlooked)

factors in a comfortable pregnancy is pelvic alignment.

If you’re experiencing lower back pain, hip discomfort, or even difficulty sleeping, your pelvic

alignment may be playing a key role.

What Is Pelvic Alignment?

Pelvic alignment refers to the proper positioning and balance of the pelvis, which supports your

spine, hips, and growing baby. During pregnancy, your body releases hormones like relaxin,

which loosen ligaments to prepare for childbirth. While this is necessary, it can also lead to

instability and misalignment.

When the pelvis is properly aligned, it allows:

 Better weight distribution

 Reduced strain on muscles and joints

 Improved mobility and posture

 Optimal space for your baby to grow and move

Why Pelvic Alignment Matters During Pregnancy

As your baby grows, your center of gravity shifts forward, placing extra pressure on your lower

back and pelvis. Poor pelvic alignment can intensify common pregnancy symptoms, including:

1. Lower Back Pain

Misalignment can increase stress on the lumbar spine, leading to persistent discomfort.

2. Hip and Pelvic Pain

Uneven pelvic positioning may cause one side of the body to work harder, resulting in pain or

tightness.

3. Sciatica

Pressure on the sciatic nerve can cause sharp, shooting pain down the legs.

4. Poor Posture

An imbalanced pelvis often leads to exaggerated spinal curves and fatigue.

5. Sleep Discomfort

Pelvic tension can make it difficult to find a comfortable sleeping position.

How Pelvic Alignment Affects Your Baby

Pelvic alignment doesn’t just impact your comfort—it can also influence your baby’s

positioning.

A balanced pelvis creates an ideal environment for your baby to move into the proper head-down

position before birth. Misalignment may restrict space, potentially contributing to less optimal

positioning.

This is why many expecting mothers explore prenatal chiropractic care as part of their birth

preparation plan.

How Chiropractic Care Supports Pelvic Alignment

Chiropractic care during pregnancy focuses on gentle, safe adjustments designed specifically for

expecting mothers. These techniques aim to restore balance to the spine and pelvis without

putting pressure on the abdomen.

Benefits of prenatal chiropractic care include:

 Reduced back and hip pain

 Improved pelvic balance

 Better posture and mobility

 Enhanced overall comfort throughout pregnancy

Dr. Emily Odom is trained in a specialized prenatal technique, Webster Technique, which

focuses on pelvic balance and nervous system function.

Signs Your Pelvis May Be Misaligned

You may benefit from a pelvic alignment evaluation if you experience:

 Persistent lower back or hip pain

 Uneven posture or limping

 Pain when walking, standing, or rolling over in bed

 One-sided discomfort

 Increased tension in the pelvic area

Natural Ways to Support Pelvic Alignment

In addition to chiropractic care, there are simple ways to promote pelvic balance at home:

✔ Practice Good Posture

Keep your shoulders back and avoid slouching to reduce strain on your pelvis.

✔ Use a Pregnancy Pillow

Support your hips and spine while sleeping to maintain alignment.

✔ Stay Active

Gentle exercises like walking or prenatal yoga can improve stability and flexibility.

✔ Avoid Crossing Your Legs

This can contribute to uneven pelvic positioning.

✔ Lift Properly

Use your legs—not your back—when lifting objects.

When to See a Prenatal Chiropractor

You don’t have to wait until you’re in pain to seek care. Many women begin chiropractic visits

early in pregnancy to maintain alignment and prevent discomfort as their body changes.

If you’re searching for:

 “pelvic alignment during pregnancy”

 “pregnancy back pain relief near me”

 “prenatal chiropractor”

…working with a qualified chiropractor can be a safe, natural way to support your pregnancy

journey.

Final Thoughts

Pelvic alignment plays a vital role in how you feel throughout pregnancy—and even how your

body prepares for labor and delivery. By keeping your pelvis balanced, you can reduce

discomfort, improve mobility, and create an optimal environment for your baby.

If you’re looking for a natural, drug-free approach to pregnancy comfort, prenatal chiropractic

care may be an excellent option.

Looking for personalized care? Contact our office today to learn how we support expecting

mothers with gentle, effective chiropractic care tailored to every stage of pregnancy.

Can Chiropractors Help with Sports Injuries?

Wed, 15 Apr 2026 21:26:23 GMT

Can Chiropractors Help with Sports Injuries?

Sports injuries are a common challenge for athletes of all levels—from student athletes to

weekend warriors. Whether it’s a sprained ankle, muscle strain, or persistent back pain,

recovering quickly and safely is essential.

One question we hear often at Alvarado Healthcare is: Can chiropractors help with sports

injuries?

The answer is yes—chiropractic care can play a key role in both recovery and prevention.

How Chiropractic Care Supports Sports Injury Recovery

At Alvarado Healthcare, we focus on treating the root cause of pain—not just the symptoms.

Because most sports injuries affect the musculoskeletal system, chiropractic care can be highly

effective.

1. Restoring Joint Function

Injuries can cause joints to become stiff or restricted. Chiropractic care can help restore proper

alignment and movement, improving flexibility and reducing pain.

2. Drug-Free Pain Relief

Our approach helps reduce inflammation, relieve nerve pressure, and promote natural

healing—without relying on medication.

3. Correcting Movement Patterns

We evaluate posture, gait, and muscle imbalances to understand what caused the injury. This

helps prevent future issues and keeps you performing at your best.

Common Sports Injuries We Treat

Patients in Lebanon and Highland commonly visit us for:

 Sprains and strains

 Lower back pain

 Neck pain

 Shoulder injuries

 Tendonitis

 Runner’s knee

 Sciatica

We use a combination of chiropractic adjustments, soft tissue therapy, personalized rehab

exercises, shockwave, dry needling/acupuncture and laser therapy to support full recovery.

Stay Active and Prevent Future Injuries

Chiropractic care isn’t just for when you’re hurt—it’s also a powerful tool for injury prevention.

Regular care can help:

 Improve flexibility and range of motion

 Enhance balance and coordination

 Reduce the risk of re-injury

Whether you’re training, competing, or just staying active, keeping your body properly aligned

makes a difference.

⚠️ When to Seek Additional Medical Care

While chiropractic care is safe and effective for many conditions, some injuries require

immediate medical attention. You should seek medical care if you experience:

 Severe swelling or bruising

 Suspected fractures

 Joint instability

 Head injuries or possible concussions

If needed, we can help guide you to the appropriate care.

Why Choose Alvarado Healthcare?

At Alvarado Healthcare, we’re proud to serve the Lebanon and Highland communities with

personalized, patient-focused care. Our goal is to help you recover faster, move better, and get

back to doing what you love.

Our office utilizes chiropractic adjustments along with advanced therapies such as shockwave

and laser therapy to help set our patients up for success.

If you’re dealing with a sports injury let our team help you heal naturally and safely. Contact us

today to schedule your appointment and start your recovery journey.

How Shockwave Therapy Helps Relieve Chronic Pain

Tue, 17 Mar 2026 16:40:19 GMT

How Shockwave Therapy Helps Relieve Chronic Pain

Chronic pain affects millions of people and can significantly impact daily life. From persistent heel pain to ongoing shoulder injuries, many individuals struggle with conditions that don’t respond well to traditional treatments like rest, medication, or physical therapy alone.

One treatment that has gained significant attention in recent years is shockwave therapy . This non-invasive procedure helps stimulate the body’s natural healing process and has been widely used in sports medicine, orthopedics, chiropractic and physical therapy clinics.

If you're searching for a long-term solution for chronic pain , shockwave therapy may be worth considering. In this article, we’ll explain how shockwave therapy works, the conditions it treats, its benefits, and what to expect during treatment.

What Is Shockwave Therapy?

Shockwave therapy, also known as Extracorporeal Shockwave Therapy (ESWT) , is a non-surgical treatment that uses acoustic waves to stimulate healing in injured tissues.

These high-energy sound waves are delivered to the affected area using a specialized handheld device. The waves penetrate deep into muscles, tendons, and ligaments to trigger biological responses that promote healing.

Shockwave therapy is commonly used to treat chronic musculoskeletal pain that hasn’t improved with conservative treatments.

How Shockwave Therapy Works

Shockwave therapy helps reduce chronic pain by activating the body's natural healing mechanisms. The treatment works through several key processes.

1. Stimulates Tissue Repair and Regeneration

One of the primary benefits of shockwave therapy is its ability to stimulate tissue repair. The acoustic waves trigger microtrauma in damaged tissues, which signals the body to begin the healing process.

This stimulation increases:

Collagen production
Cellular regeneration
Tissue repair

Collagen is especially important because it strengthens tendons and ligaments that may have weakened due to injury or overuse.

2. Improves Blood Circulation

Poor blood flow is a major factor in chronic pain conditions. Injured tissues often struggle to heal because they lack proper circulation.

Shockwave therapy promotes the formation of new blood vessels , improving oxygen and nutrient delivery to the affected area.

Better circulation helps accelerate the healing process and reduce inflammation.

3. Breaks Down Calcifications and Scar Tissue

Chronic injuries can lead to the formation of scar tissue or calcium deposits within tendons.

Shockwave therapy helps break down these calcifications and fibrous tissues, allowing the body to absorb them more easily. This process can restore flexibility and reduce pain.

4. Reduces Pain Signals

Another way shockwave therapy helps relieve chronic pain is by affecting nerve endings in the treatment area.

The therapy helps reduce the sensitivity of pain receptors and stimulates the release of endorphins , the body’s natural pain-relieving chemicals.

Many patients notice pain reduction after just a few sessions.

Conditions Shockwave Therapy Can Treat

Shockwave therapy is commonly used to treat a wide range of chronic musculoskeletal conditions, including:

Plantar Fasciitis

This condition causes severe heel pain due to inflammation of the plantar fascia ligament.

Tennis Elbow (Lateral Epicondylitis)

A repetitive strain injury that affects the tendons in the elbow.

Achilles Tendinitis

Inflammation of the Achilles tendon caused by overuse or strain.

Calcific Shoulder Tendinitis

A condition where calcium deposits form within shoulder tendons.

Patellar Tendinitis

Often called “jumper’s knee,” this injury affects the tendon connecting the kneecap to the shinbone.

Chronic Muscle Pain

Shockwave therapy can help treat muscle tightness and trigger points that cause ongoing discomfort.

Because it addresses the underlying cause of pain, shockwave therapy is often effective when other treatments have failed.

Benefits of Shockwave Therapy

There are several reasons why shockwave therapy has become a popular treatment option for chronic pain.

Non-Invasive Treatment

Shockwave therapy does not require surgery, injections, or anesthesia.

Minimal Recovery Time

Most patients can return to normal activities immediately after treatment.

Fast Treatment Sessions

A typical session lasts 5–15 minutes .

Long-Term Pain Relief

Instead of masking symptoms, shockwave therapy encourages the body to repair damaged tissue.

High Success Rate

Many studies show significant improvement in patients with chronic tendon injuries.

What to Expect During a Shockwave Therapy Session

Shockwave therapy sessions are relatively quick and straightforward.

During the procedure:

A clinician applies a conductive gel to the treatment area.
A handheld device delivers controlled acoustic waves to the affected tissue.
The treatment usually lasts 5-15 minutes .

Some patients may experience mild discomfort during the procedure, but it is generally well tolerated.

Most treatment plans involve 3 to 6 sessions , spaced about one week apart.

Who Is a Good Candidate for Shockwave Therapy?

Shockwave therapy is often recommended for patients who:

Have chronic pain lasting longer than three months
Have not responded well to conservative treatments
Want to avoid surgery
Have tendon or soft tissue injuries

However, the treatment may not be suitable for individuals with certain medical conditions, such as blood clotting disorders or nerve damage.

Tips to Improve Results After Shockwave Therapy

To maximize the benefits of shockwave therapy, patients should follow a few simple guidelines:

Avoid high-impact activities for a few days after treatment
Follow recommended stretching or strengthening exercises
Stay hydrated and maintain healthy circulation
Attend all scheduled treatment sessions

Combining shockwave therapy with chiropractic and rehabilitation exercises often produces the best results.

Final Thoughts

Chronic pain can limit mobility, affect productivity, and reduce quality of life. Fortunately, modern treatments like shockwave therapy provide a safe and effective alternative to surgery or long-term medication use.

By stimulating tissue repair, improving blood flow, and reducing pain signals, shockwave therapy helps the body heal naturally.

If you’ve been struggling with long-term musculoskeletal pain, shockwave therapy may offer the relief you’ve been searching for.

Why Desk Jobs Are Wrecking Your Posture (And What You Can Do About It)

Fri, 06 Mar 2026 19:56:14 GMT

Why Desk Jobs Are Wrecking Your Posture (And What You Can Do About It)

For millions of people, the modern workday happens almost entirely in a chair. Emails, meetings, spreadsheets, and reports are all handled from behind a desk. While this shift has made many jobs more efficient, it has quietly introduced a major health problem: poor posture.

If you’ve ever ended a workday with a stiff neck, aching shoulders, or tight lower back, your desk job may be the culprit.

The Problem With Sitting All Day

The human body was designed to move, not remain stationary for long stretches. When you sit for hours—especially with poor posture—several things start happening:

Your spine compresses. Slouching puts extra pressure on the discs in your spine.
Your shoulders round forward. Looking at screens often pulls your shoulders inward.
Your neck strains forward. Many people unconsciously lean toward their screens, creating what’s often called “tech neck.”
Your core muscles weaken. Sitting reduces engagement in the muscles that support proper posture.

Over time, these small habits can lead to chronic discomfort, muscle imbalances, and even long-term spinal issues.

The Rise of “Tech Neck”

One of the most common posture problems caused by desk work is forward head posture. When your head shifts forward to look at a screen, the strain on your neck increases dramatically.

For perspective, the human head weighs about 10–12 pounds. But when it tilts forward even a few inches, the effective load on your neck can feel closer to 40–50 pounds. That extra strain forces neck and upper back muscles to work overtime.

This is why so many office workers experience tension headaches and upper back pain by the end of the day.

How Your Workspace Makes Things Worse

Many workstations unintentionally encourage bad posture.

Common problems include:

Monitors placed too low
Chairs without proper lumbar support
Keyboards positioned too far away
Laptops that force users to look downward
Armrests set at the wrong height

The Hidden Cost: Long-Term Damage

Bad posture isn’t just a cosmetic issue—it can create lasting health problems.

Over time, poor posture can lead to:

Chronic neck and back pain
Reduced spinal mobility
Shoulder impingement
Decreased lung capacity due to compressed chest positioning
Increased fatigue from inefficient muscle use

In other words, the longer poor posture goes uncorrected, the harder it becomes to reverse.

Simple Ways to Protect Your Posture

1. Raise Your Screen
Your monitor should be at eye level so you don’t tilt your head downward.

2. Support Your Lower Back
Use a chair with lumbar support or add a small cushion.

3. Keep Your Feet Flat
Your feet should rest flat on the floor, with knees at roughly a 90-degree angle.

4. Move Every 30–60 Minutes
Stand up, stretch, or take a short walk. Even a minute or two helps reset your posture.

5. Strengthen Your Posture Muscles
Exercises that strengthen the core, upper back, and glutes help support proper alignment.

The Bottom Line

Desk jobs aren’t going away anytime soon. But the physical toll they take doesn’t have to be inevitable.

By understanding how sitting affects your body and making a few ergonomic adjustments, you can prevent many of the posture problems that plague modern office workers. Your spine—and your future self—will thank you.

Because sometimes the biggest workplace hazard isn’t the workload. It’s the chair.

Not All Headaches Are the Same — Here’s What That Means for You

Fri, 06 Mar 2026 16:12:48 GMT

Not All Headaches Are the Same — Here’s What That Means for You

If you’re reaching for ibuprofen every week, it’s time to ask a better question:

Why are you getting headaches in the first place?

At our office, we look beyond symptom relief. Different types of headaches have different root causes — and many are connected to spinal function, posture, and nervous system stress.

Let’s break down the most common ones we see in practice.

1. Tension Headaches (The “Stress + Posture” Headache)

Feels like:

· Tight band around the forehead

· Aching at the base of the skull

· Shoulder and upper trap tightness

These are incredibly common — especially in people who:

· Sit at a desk

· Scroll on their phone often

· Clench their jaw

· Carry stress in their shoulders

Forward head posture places extra stress on the cervical spine. Over time, joint restriction and muscular tension can irritate surrounding nerves and trigger recurring headaches.

Chiropractic adjustments combined with posture correction and mobility work can significantly reduce frequency and intensity.

2. Cervicogenic Headaches (The “It’s Actually Your Neck” Headache)

Feels like:

· Starts at the base of the skull

· Usually one-sided

· Radiates into the temple or behind the eye

· Worse with certain neck movements

This type originates from dysfunction in the cervical spine. Many patients are surprised to learn their “head pain” is coming from restricted joints in the neck.

Common triggers:

· Old whiplash injuries

· Chronic poor posture

· Sleeping position issues

· Repetitive strain

When we restore motion to restricted segments and reduce surrounding muscle tension, these headaches often improve dramatically.

3. Migraines (Neurological + Mechanical Triggers)

Feels like:

· Throbbing, often one-sided

· Nausea or light sensitivity

· Can last hours to days

Migraines are neurological, but that doesn’t mean structural factors don’t matter. Cervical spine dysfunction can be a contributing trigger for some patients.

We don’t “treat migraines” — but we help reduce mechanical stress on the nervous system. Many patients report decreased frequency when spinal function improves.

A comprehensive approach may also include:

· Trigger identification

· Hydration and nutrition support

· Sleep optimization

· Stress management

4. The “Tech Neck” Headache

This is becoming more common — especially in teens and young adults.

For every inch your head moves forward, the load on your cervical spine increases significantly. That chronic strain can lead to:

· Suboccipital tension

· Mid-back stiffness

· Recurring headaches

Corrective exercises and regular adjustments can help reverse this pattern before it becomes chronic.

When Is a Headache an Emergency?

While most headaches are musculoskeletal or stress-related, seek immediate medical care if you experience:

· Sudden severe headache (“worst ever”)

· Slurred speech or weakness

· Vision loss

· Headache after trauma

The Big Takeaway

Headaches are common — but they are not normal.

If you’re having them weekly, your body is signaling that something isn’t functioning properly.

Instead of masking symptoms, we focus on:

· Restoring joint motion

· Improving posture

· Reducing nervous system irritation

· Building long-term stability

If you’re tired of managing headaches and ready to address the root cause, we’d love to help.

What to Expect at Your First Appointment

Tue, 24 Feb 2026 20:47:06 GMT

What to Expect at Your First Appointment

Your first visit is focused on understanding you — not just your symptoms.

1. Health History and Conversation

We start by talking. You’ll discuss:

Your current concerns
When symptoms started
What makes them better or worse
Past injuries or surgeries
Work, lifestyle, and daily habits
Health goals

This helps guide the exam and care plan.

2. Physical Examination

Next comes a movement and structural assessment, which may include:

Posture evaluation
Range of motion testing
Orthopedic and neurological checks
Muscle and joint assessment
Functional movement tests

If needed, imaging or outside records may be requested before beginning care.

3. The Adjustment

Most patients can receive their first adjustment the same day (when appropriate). Adjustments are specific, controlled movements applied to a joint to improve motion and function. Our techniques are based upon exam findings and needs of the patient.

Adjustments are typically quick and well tolerated. Many people feel relief, improved mobility, or a sense of ease afterward.

How You Might Feel After

Responses vary, but common post-visit experiences include:

Looser or lighter feeling
Improved range of motion
Mild soreness (similar to starting a new workout)
Fatigue or deep relaxation

If soreness occurs, it usually resolves quickly and can be helped with hydration, light movement, and sometimes ice or heat.

How Many Visits Will You Need?

That depends on:

Your condition
How long it has been present
Your daily stress and activity levels
Your goals (relief vs. corrective vs. wellness care)
Previous trauma and severity of trauma

Some people come for short-term relief. Others choose ongoing care to maintain movement and prevent flare-ups.

Final Thoughts

Chiropractic care is about more than “cracking backs.” It’s about restoring motion, improving function, and helping your body work the way it was designed to. If you’ve been dealing with discomfort, stiffness, or recurring issues, an evaluation can be a helpful first step toward feeling and moving better.

If you’re unsure whether chiropractic is right for you, the best place to start is a conversation and an exam with one of our doctors.

What Is Chiropractic Care

Tue, 24 Feb 2026 20:43:37 GMT

If you’ve ever wondered what chiropractic care really is — or felt unsure about booking your first visit — you’re not alone. Many people think chiropractic is only for back pain, but it’s actually a broader, whole-body approach focused on movement, alignment, and nervous system function. Understanding what we do and what happens at an appointment can help you feel confident and prepared.

What Is Chiropractic Care?

Chiropractic care is a healthcare approach centered on the spine, joints, muscles, and nervous system. Chiropractors evaluate how your body moves and functions, then use hands-on techniques — most commonly spinal and joint adjustments — to improve mobility, reduce irritation, and support the body’s natural ability to heal and regulate itself.

While back and neck pain are common reasons people seek care, chiropractic is also often used for:

Headaches and migraines
Joint pain (shoulders, hips, knees, wrists, ankles)
Pregnancy-related discomfort
Posture issues
Sports and work injuries
Movement restrictions and stiffness
Preventive and wellness care

The goal is not just symptom relief — it’s better function.

How Chiropractic Works

Your spine protects your nervous system, which controls and coordinates every function in your body. When joints are restricted or not moving properly, it can contribute to tension, irritation, and compensation patterns. Chiropractic adjustments help restore proper motion to joints, reduce stress on surrounding tissues, and improve communication between the brain and body.

Think of it like improving the body’s mechanics so everything runs more smoothly.

Is Chiropractic Safe?

Chiropractic care is widely used and considered safe when performed by a licensed provider who completes a proper exam and screening. Care is always adapted to the individual — including age, health status, pregnancy, and comfort level.

The Power of Protein for Athletes and Elders

Fri, 19 Sep 2025 13:48:17 GMT

The Power of Protein for Athletes and Elders

Protein is one of the most important nutrients for your body. It helps build and repair muscle, supports healthy skin and hair, and keeps you full and energized throughout the day. Yet many adults aren’t eating enough protein , which can lead to fatigue, cravings, blood sugar crashes, and poor recovery after exercise. Whether you’re an athlete chasing performance goals or simply aiming to age well, getting enough protein daily is essential.

How Much Protein Do You Need?

General recommendations suggest aiming for 0.6–1.0 grams of protein per pound of body weight per day , depending on your activity level and goals. For most adults, that works out to around 20–40 grams of protein per meal , spread evenly throughout the day. Consistency matters more than cramming it all into one sitting.

Protein Sources

It does not have to be boring chicken and rice, protein comes in many delicious forms. Great options include:

Animal sources: turkey, fish, lean beef, chicken, eggs, Greek yogurt, cottage cheese, protein powders.
Plant sources: lentils, chickpeas, beans, quinoa, edamame, tofu, tempeh, nuts, and seeds.

Snacks and Shakes: Easy Ways to Boost Protein

Snacks and shakes are a convenient way to close the protein gap without overeating. A single scoop of protein powder can provide 20–30 grams in under a minute , making shakes perfect for busy mornings, post-workout recovery, or afternoon energy dips . High-protein snacks like Greek yogurt with berries, cottage cheese, beef jerky, hard-boiled eggs, or roasted chickpeas can also help you hit your daily goals while keeping you satisfied.

For Athletes: Fueling Performance

Athletes put more stress on their muscles, which means they need higher protein intake—closer to 0.8–1.0 grams per pound of body weight daily . Protein supports recovery, reduces soreness, and helps build lean muscle.

For Aging Adults: Preventing Muscle Loss

As we age, our bodies naturally lose muscle mass (a process called sarcopenia). Getting enough protein, along with resistance exercise, is key to slowing this decline. Older adults should aim for at least 25–30 grams of protein at each meal . Protein not only preserves muscle, but also supports bone strength and independence in daily life.

Bottom line: Protein isn’t just for athletes—it’s a vital nutrient for everyone. By spreading protein evenly across meals, choosing a variety of sources, and including high-protein snacks and shakes, you’ll support your body’s energy, recovery, and long-term health.

Stay on Your Feet!: Preventing Falls in the Elderly

Mon, 28 Apr 2025 13:31:11 GMT

Stay on Your Feet!: Preventing Falls in the Elderly

Written by: Dr. Isaac Strole

As chiropractors, we’re well-positioned to address a major—and often overlooked—public health issue: elderly falls. For adults over 65, falls are the leading cause of injury-related hospital visits and the primary reason many lose their independence. The impact is significant, but the good news is that many falls are preventable. Early identification of high risk individuals and a proactive approach to interventions is paramount.

At our clinic, we’ve integrated fall risk screening into our assessments, focusing on key contributors that are often missed in routine evaluations: toe strength, quadriceps and hip strength, balance control, ankle mobility , and foot sensation . These are not just fitness markers—they’re predictive of functional stability.

For instance, research shows that older adults who fall tend to have up to 20% less toe strength than their non-falling peers. A simple toe strength test or a sit-to-stand assessment can tell us a lot about someone’s fall risk, even if they’re not reporting any issues yet.

What’s more, the interventions are straightforward and highly effective. We implement progressive strength and balance training using tools like foam pads, metronome-guided step-ups, and sensory-enhancing insoles. These can be easily adapted for home use and scaled based on individual needs.

Fall prevention isn’t just for frail patients. The best outcomes come when we start early—ideally in our 50s and 60s—before mobility or confidence begins to decline. By identifying risk factors early and incorporating functional training into care plans, we’re helping patients stay active, capable, and independent for years to come.

Preventing falls isn’t just good care—it’s proactive healthcare.

Understanding Bone Stress Injuries: Prevention, Symptoms, and Solutions

Sat, 15 Mar 2025 14:59:46 GMT

Understanding Bone Stress Injuries: Prevention, Symptoms, and Solutions

With the arrival of warmer weather, more people are heading outdoors to engage in sports, running, and physical activities. While this increase in activity is great for overall health, it also raises the risk of developing injuries, including bone stress injuries (BSI) or stress fractures. Whether you're a runner ramping up your mileage or an athlete returning to intense training, understanding how to prevent and identify BSIs is crucial for staying injury-free.

Identifying Bone Stress Injuries

BSIs often present as localized pain that worsens with activity and improves with rest. Early-stage stress reactions may cause mild discomfort, while more severe stress fractures result in persistent pain, swelling, and tenderness over the affected area. Unlike muscle soreness, which subsides after a couple days, BSI pain tends to progressively worsen over time. Common sites include the shin (tibia), foot (metatarsals), hip, and femur. If symptoms persist despite rest, medical imaging (X-ray, MRI, or bone scan) may be required for accurate diagnosis.

Preventing Bone Stress Injuries

Gradual Progression: Avoid sudden increases in training volume or intensity. A general rule is to increase mileage or load by no more than 10% per week.
Strength Training: Incorporating strength training, especially for the lower body and core, improves bone density and reduces injury risk. Likewise, move in different planes of motion to add variety to your training
Optimized Nutrition: Adequate calcium, vitamin D, and protein intake are essential for bone health and injury prevention. Supplementing with bovine collagen is beneficial for bone health.
Rest and Recovery: Allow sufficient time for recovery between high-impact workouts. Incorporating cross-training (such as swimming or cycling) reduces excessive bone loading.
Listen to Your Body: Persistent pain should not be ignored. Addressing discomfort early can prevent more serious fractures that require extended recovery.

Bone stress injuries are preventable with mindful training and recovery strategies. By listening to your body, progressing gradually, and maintaining strong bones through proper nutrition and exercise, you can reduce the risk of these injuries and stay active for the long run.

Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management

Wed, 29 Jan 2025 22:15:25 GMT

Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management

We are one month into 2025. Maybe you made some New Year's Resolutions and are sticking to them and maybe you don’t want to talk about it. I personally believe you can make changes and form new habits at any point in the year. Why not start now? Let’s go over some foundational goals you won’t regret.

Prioritize Better Sleep

Sleep is the cornerstone of health and recovery. To improve your sleep, start by setting a consistent bedtime and wake-up schedule. Create a relaxing bedtime routine—whether it’s reading, meditating, or listening to calming music—to signal your body that it’s time to wind down. Keep your bedroom cool, dark, and free of distractions like screens. Even small tweaks, like reducing caffeine intake in the afternoon or taking a Magnesium glycinate supplement can have a profound impact on your sleep quality.

Set Realistic Movement Goals

“Movement is medicine” and “Consistency over intensity”. If you’ve been in the clinic, odds are you have heard me say these phrases. Either figure out how to accomplish this at home or join a gym or group. Highland is blessed with some outstanding gyms that can meet your needs. Want group classes that are encouraging and fun? Try out Pulse Personal Training, EPOC, or Korte Rec Center. Want to get into combat sports like boxing or Brazilian Jiu Jitsu? Hit up ALPHAS or Fathom Brazilian Jiu Jitsu, respectively. Need to unwind and de-stress? Take a yoga class at Heart and Soul Yoga with Sharon or comPOSEure.

There are many other great places too and everyone will be happy to help you. A good personal trainer can be a worthwhile investment. Do something you will enjoy and remember movement is medicine and consistency over intensity.

Focus on Healthy Eating Habits

Healthy eating doesn’t have to mean strict diets or deprivation. Instead, aim for moderation and consistency over intensity. Starting to see the trend? Incorporate more whole foods like animal proteins, eggs, fruits, vegetables, nuts, and whole grains into your meals. Plan and prep your meals to reduce the temptation of unhealthy choices when you’re short on time. Hydration is just as important, so keep a water bottle handy throughout the day. Your minimum goal should be to drink half your body weight in ounces per day.

Manage Pain Proactively

Chronic pain can disrupt every area of life, but there are steps you can take to regain control. Regular movement, stretching, and strengthening exercises tailored to your needs can help immensely. The good news is that improvements in one of these areas will compound and improve other areas, but specifically pain. A better diet leads to less inflammation and decreased pain, better sleep leads to quicker healing times, and movement is medicine. If pain persists, consult with a healthcare provider for personalized solutions.

Make 2025 Your Year of Progress

The key to achieving these goals lies in starting small and staying consistent. Track your progress, celebrate your wins—no matter how small—and give yourself grace when setbacks happen. Each step you take, no matter how tiny, brings you closer to the vibrant, healthy life you deserve. Here’s to making healthy changes at any point in the year!

Youth Sports and the Importance of Movement Optimization

Fri, 10 Jan 2025 21:22:43 GMT

Youth Sports and the Importance of Movement OptimizationYouth Sports and the Importance of Movement Optimization

Youth sports are more competitive than ever, with young athletes pushing their physical limits to excel. While dedication and rigorous training are essential, proper care for their developing bodies is equally crucial. Chiropractic care offers a proactive approach to maintaining health, enhancing performance, and preventing injuries in youth athletes. By addressing movement limitations caused by joint restrictions, tight muscles, and stability issues, we can help athletes unlock peak performance and reduce the likelihood of injury.

Let’s take a closer look at how chiropractors can aid in an athlete's performance.

Identifying Movement Limitations

How can you tell if you have a movement limitation? Many athletes describe feeling “tight” or sensing something is “off.” This often signals an underlying issue. A trained clinician, such as a chiropractor, can evaluate athletes using tools like palpation, range-of-motion tests, movement screens, and assessments. One of my favorite methods is observing athletes in slow motion as they perform their sport—this reveals key areas for improvement.

Once limitations are identified, the clinician and athlete collaborate to turn weaknesses into strengths through a combination of adjustments, targeted stretches or mobility work, and corrective exercises. The ultimate goal? Better, more efficient movement.

Understanding the Kinetic Chain

Human movement is deeply connected through the kinetic chain—a concept that describes how body segments work together to achieve a task. Think of it like a chain: each link has a job, and the chain is only as strong as its weakest link. Pull on one end, and the entire chain is affected.

Take a baseball pitcher throwing a fastball. The motion begins with a push off the back foot and big toe, generating energy that travels through the leg, hip, and core. Rotational forces build as the front foot lands, the hip rotates, and the torso twists. The shoulder and arm accelerate until the ball is released, with the back foot making a final push. A movement limitation in just one area—such as reduced hip mobility, poor core stability, or a tight shoulder—can disrupt this sequence, leading to energy leaks, poor mechanics, decreased velocity, and increased injury risk.

This principle applies to all sports: a golfer’s drive, a soccer player’s penalty kick, a basketball player’s layup, or a football player’s tackle. No matter the activity, optimal movement is key.

The Advantage of Youth

Youth athletes are uniquely positioned to benefit from identifying and addressing movement limitations. Their developing bodies provide a greater capacity for adaptation compared to adults. Early intervention helps build a strong foundation, paving the way for future success.

By prioritizing proper movement and injury prevention, young athletes can perform at their best today while setting the stage for a lifetime of athletic success. Ready to get started? Let’s work together to unlock their full potential.

10 Great Exercises to Stay Fit Indoors on a Rainy Day

Mon, 13 May 2024 22:04:00 GMT

Don't let the rain dampen your fitness routine! When the weather outside is dreary, it's the perfect opportunity to stay active indoors. Whether you live in a small apartment or a spacious home, these 10 exercises will help you maintain your fitness without needing to step outside. Let's dive into a fun and effective indoor workout routine you can follow on those rainy days.

1. Jumping Jacks

Kick off your indoor workout with some classic jumping jacks. This simple yet effective exercise gets your heart rate up and muscles warmed up. Aim for three sets of 30 to keep your energy levels high.

2. Push-Ups

Strengthen your upper body with push-ups. Whether you opt for standard, knee-supported, or wall push-ups, focus on maintaining a proper form to maximize benefits. Try to do three sets of 10-15 repetitions.

3. Bodyweight Squats

Work your lower body with bodyweight squats. Keep your feet shoulder-width apart and back straight as you lower your body. Do three sets of 15-20 squats to tone your legs and buttocks.

4. Plank

Enhance your core strength by holding a plank. Start with 30-second intervals and gradually increase your time as you build endurance. Remember to keep your body in a straight line from head to heels.

5. High Knees

Get your heart pumping with high knees. Run in place, bringing your knees up to your chest as high as possible. Challenge yourself with one-minute intervals, aiming for quick and controlled movements.

6. Stair Climbing

If you have stairs at home, use them for a great cardio workout. Walk or run up and down the stairs repeatedly for 5-10 minutes. This exercise not only boosts your heart rate but also tones your leg muscles.

7. Chair Dips

Use a sturdy chair to perform chair dips, targeting your triceps. Sit on the edge of the chair, hands next to your hips, and lower your body off the chair, then push back up. Complete three sets of 10-12 dips.

8. Yoga

Unroll your yoga mat for some stretching and relaxation. Choose a sequence that suits your level and goals, focusing on poses that enhance flexibility, balance, and strength.

9. Shadow Boxing

No equipment? No problem. Shadow boxing is an excellent way to release stress and improve your agility. Find a comfortable spot and throw punches in the air, incorporating some footwork to keep it interesting.

10. Dance Party

End your workout with a fun dance party. Put on your favorite upbeat tracks and dance freely around your living room. It’s a joyful way to burn calories and lift your spirits on a gloomy day.

Rainy days don't have to mean a break from your fitness goals. With these 10 indoor exercises, you can keep active and healthy, no matter the weather. Remember to warm up before you start and cool down afterward to keep your muscles in good shape. Stay fit and have fun indoors!

Breathe Easy: Natural Supplements and Dietary Tips to Reduce Allergies and Nasal Congestion

Wed, 01 May 2024 15:41:00 GMT

Are seasonal allergies and nasal congestion putting a damper on your springtime enjoyment? It's time to reclaim your breath and find relief naturally. In addition to traditional approaches, certain supplements and dietary modifications can help alleviate allergy symptoms and keep nasal congestion at bay. Let's explore some science-backed suggestions that may offer you the reprieve you've been seeking.

Quercetin, a natural flavonoid found in fruits, vegetables, and herbs, has been shown to possess anti-allergic properties. It works by stabilizing mast cells and reducing the release of histamine, a key player in allergy symptoms. Consider incorporating quercetin-rich foods into your diet, such as apples, onions, berries, and leafy greens. If you're looking for a supplement option, consult with a healthcare professional to determine the appropriate dosage and formulation for your needs.

Omega-3 fatty acids, commonly found in fatty fish like salmon and mackerel, possess anti-inflammatory properties that may help alleviate allergy symptoms. These healthy fats can help modulate the body's immune response and reduce the production of inflammatory compounds. If you're not a fan of fish, you can also consider taking omega-3 supplements derived from fish oil or algae sources. As always, consult with your healthcare provider to determine the right dosage for you.

Probiotics, the beneficial bacteria that support a healthy gut, have gained attention for their potential role in modulating the immune system and reducing allergy symptoms. Research suggests that certain strains of probiotics, such as Lactobacillus acidophilus and Bifidobacterium lactis, may help alleviate allergic rhinitis symptoms and improve quality of life. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Alternatively, consider a high-quality probiotic supplement to ensure sufficient intake of beneficial bacteria.

Remember, while supplements and dietary modifications can offer support in reducing allergies and nasal congestion, it's important to consult with a healthcare professional before making any significant changes to your routine. They can provide personalized recommendations based on your specific needs and medical history. Additionally, maintaining a well-rounded and nutritious diet, staying hydrated, and minimizing exposure to allergens are essential in managing allergy symptoms. By taking a holistic approach and incorporating these science-backed suggestions, you can breathe easier and embrace the joys of springtime.

Please note that while these suggestions are supported by scientific literature, individual responses may vary. It's always best to consult with a healthcare professional before starting any new supplements or making significant dietary changes.

Spring Into Health: How Chiropractic Care Can Enhance Your Active Lifestyle

Wed, 01 May 2024 15:40:00 GMT

Spring heralds a season of action, a time when athletes of all levels gear up to push their boundaries and excel in their chosen sports. As nature bursts into life, so too can your athletic prowess with the support of sports chiropractic care. Whether you're a seasoned competitor or an enthusiastic amateur, a sports chiropractor can be your secret weapon in unlocking peak performance and maximizing your potential. In this blog post, we'll explore how sports chiropractic care can elevate your game, enhancing your strength, performance, mobility, and function to help you achieve your athletic goals.

Optimizing Strength and Power for Dominant Performance: A cornerstone of sports chiropractic is optimizing your body's biomechanics to unleash your full strength and power potential. Through targeted adjustments and specialized techniques, sports chiropractors align your spine and musculoskeletal system, ensuring that every movement is supported by a strong and stable foundation. By fine-tuning your body's mechanics, sports chiropractic helps you generate maximum force and power, giving you a competitive edge on the field, court, or track.

Improving Performance Through Enhanced Functionality: Sports chiropractors understand that peak performance is not just about strength; it's also about optimal functionality. By identifying and correcting biomechanical imbalances and restrictions, sports chiropractic enhances your body's ability to move with efficiency and precision. Whether you're sprinting, jumping, or changing direction on a dime, improved functional movement patterns translate to better performance and reduced risk of injury, allowing you to push your limits and reach new heights in your sport.

Enhancing Mobility and Flexibility for Fluid Movement: Fluidity of movement is essential for athletes across all disciplines, and sports chiropractic can help you achieve optimal mobility and flexibility. Through a combination of chiropractic adjustments, soft tissue therapies, and targeted exercises, sports chiropractors address areas of restricted movement and muscle tightness, unlocking greater range of motion and agility. With improved mobility and flexibility, you'll move more freely and confidently, enabling you to execute your sport-specific skills with finesse and grace.

Reducing Injury Risk and Accelerating Recovery: Injuries are an inevitable part of sports, but sports chiropractic can help minimize your risk and accelerate your recovery when injuries do occur. By proactively addressing biomechanical imbalances and dysfunctional movement patterns, sports chiropractors reduce the likelihood of overuse injuries and traumatic injuries caused by faulty mechanics. Additionally, chiropractic adjustments promote faster healing by optimizing nerve function, reducing inflammation, and facilitating tissue repair, allowing you to bounce back from injuries quicker and get back to training and competition sooner.

Maximizing Athletic Potential Through Holistic Care: Sports chiropractic goes beyond symptom management to focus on optimizing your overall health and well-being, both on and off the field. In addition to chiropractic adjustments, sports chiropractors offer comprehensive care that may include nutritional guidance, ergonomic advice, and performance enhancement strategies tailored to your specific sport and goals. By addressing the physical, nutritional, and biomechanical aspects of your athletic performance, sports chiropractic empowers you to maximize your potential and achieve peak performance in your sport.

As you prepare to elevate your game this Spring, consider incorporating sports chiropractic into your training regimen to enhance your strength, performance, mobility, and function. With the expert guidance of a sports chiropractor, you can unlock your body's full athletic potential and take your game to the next level. So, lace up your shoes, grab your gear, and get ready to dominate your sport with confidence and vitality, knowing that sports chiropractic has your back every step of the way.

Road to Recovery: How Chiropractic Care Can Heal Motor Vehicle Accident Injuries

Wed, 01 May 2024 15:36:00 GMT

If you’ve recently been involved in a car crash, you're likely dealing with a whirlwind of emotions, paperwork, and possibly physical pain. At our practice we specialize in providing holistic care to help you recover from injuries sustained in MVAs (Motor Vehicle Accident) often without the need for surgery. Let’s explore how chiropractic care can be a game-changer in your post-accident journey.

Understanding the Impact of Motor Vehicle Accidents: Motor vehicle accidents (MVAs) can wreak havoc on the body, leading to a myriad of injuries that may not always be immediately apparent. From whiplash to spinal misalignments and soft tissue damage, the aftermath of a crash can leave individuals dealing with pain, stiffness, headaches and reduced mobility. It's crucial to recognize the signs of these injuries and seek prompt medical attention to prevent them from worsening over time. By understanding the potential impact of MVAs on the body, you can take proactive steps to address your injuries and begin the healing process sooner rather than later.

Chiropractic Care: A Non-Invasive Approach to Healing: Chiropractic care offers a holistic and non-invasive approach to healing that focuses on restoring proper mechanics to the spine and musculoskeletal system. Through gentle adjustments and targeted therapies, Chiropractors can alleviate pain, reduce inflammation, and improve overall function without the need for surgery or prescription medications. This natural approach to healing not only addresses the symptoms of MVA injuries but also targets the underlying cause, promoting long-term wellness and preventing future complications.

Addressing Whiplash and Soft Tissue Injuries: Whiplash is one of the most common injuries sustained in motor vehicle accidents, often resulting from the sudden jerking motion of the head and neck upon impact. Chiropractors specialize in treating whiplash and other soft tissue injuries by employing techniques such as spinal adjustments, massage therapy, and rehabilitative exercises. By restoring proper mechanics to the spine and addressing muscular imbalances, Chiropractic care can help alleviate pain, improve range of motion, and expedite the healing process for individuals recovering from whiplash and soft tissue injuries.

Preventing Surgery Through Chiropractic Intervention: One of the most significant benefits of Chiropractic care for motor vehicle accident injuries is its ability to help patients avoid surgery. By addressing spinal issues, nerve compression, and soft tissue damage through non-invasive techniques, Chiropractors often provide relief from pain and dysfunction without the need for surgical intervention. Research has shown that Chiropractic care can be highly effective in managing conditions such as herniated discs, spinal strains & sprains, and other spinal injuries, offering a safe and conservative alternative to surgery for many patients.

Collaborative Care for Comprehensive Healing: Comprehensive healing after a motor vehicle accident often requires a multidisciplinary approach that involves collaboration between Chiropractors, Physical Therapists, MD's, and other healthcare providers. By working together as a team, these professionals can address the diverse needs of patients, provide personalized treatment plans, and facilitate a faster and more complete recovery. Whether it's through Chiropractic adjustments, rehabilitative exercises, pain management techniques, or surgical consultations when necessary, collaborative care ensures that patients receive the comprehensive support they need to regain their health and well-being.

As you navigate the aftermath of a motor vehicle accident, know that you don’t have to face it alone. Our office is here to support you on your journey to recovery, offering safe, effective, and non-invasive treatments that can help you avoid surgery and get back on the road to wellness. Don’t let pain from a car crash derail your life—let us help you revive your drive and reclaim your health.

What You Need To Know About Back Pain And How To Avoid It

Fri, 01 Oct 2021 05:00:00 GMT

How's your back feeling these days?

Eager to learn how to keep fit and hit your health goals this summer? For most of our patients it is the most common trouble they are facing.

If you suffer from lower back pain, you should read Back Mechanic: the secrets to a healthy spine your doctor isn’t telling you by Stuart McGill PhD (this is not an affiliate link).

Are you struggling with back pain? Could it be the way you are moving that's causing the pain? According to back pain expert, Stuart McGill, you can ease pain from your spine by performing proper movement and strengthening exercises.

McGill writes:

Many back pain sufferers would experience a huge breakthrough in their recovery if they only realized that it was their flawed movement patterns that kept them pain-sensitive.

Your back is incredibly smart. When there's an injury, our backs are attempting to heal and patch themselves. It's just like our skin. By continuing to execute damaging movement patterns in our daily lives we are re-injuring ourselves. To put it more crassly, we are "picking the scab."

If we continue to perform the same activities that caused the original harm, our backs will not get back to normal. The sensitivity of nerves is increased by continued pain so it takes even less activity to trigger another pain response.

The good news is that if we learn to move properly, we avoid injury and the pain that results.

Let's Talk About How Pain Works

The body's natural pain signal is overpowered by continual, painful stress and strain. Your muscles and joints are loaded with sensors. There are all kinds of senosrs in the body: pain sensors, pressure sensors, force sensors, chemical sensors.

Some detect carbon dioxide, some detect pain, some sense histamine for inflammation.

Your joints are also packed with sensors.

These sensors are like motion detectors. They provide information to your brain. The messages travel via sensory nerves. Think of them as information highways. Along the way, at certain intersections of these nerves, there are “gates” or checkpoints that act as roadblocks.

According to the Gate Theory of Pain, the idea is to flood these checkpoints with “good information”—in other words, signals associated with pain-free movement. Pain signals are crowded out because there is no more room for them.

Consider the following: Close your eyes and place your finger on the tip of your nose, just like a roadside sobriety test.

With your eyes closed, how could your finger detect your nose?

It's because of your body's sensors that guide your finger.

These sensors alert the brain to the position of your finger in relation to your nose.

Here's what you need to know: When you are intentional about moving the right way; when you're moving and exercising in a way your body is supposed to move, you will retrain your brain and feel less pain.

This may sound exhausting thinking that you have to think through ever time you sit, stand, walk, run, jump, kneel, etc. The truth is that once you train your body to move properly, your muscle memory kicks in so you're doing everything right by habit this time.

The Right Motion Is Lotion

Painful activities that you have trouble with will hurt less when you practice pain-free movements in your back.

By incorporating positive movements for your back into your daily routine, you will find the pain often disappears entirely.

This is because when we remove pain triggers and stop “picking the scab” we give our tissues a chance to rest, heal, and regenerate. Meanwhile, our sensors for pain are actually becoming desensitized. Master this, and you have mastered your back pain.

For those of you that have a known type of injury (a name is attached to your condition), your personal recovery strategy should always begin with avoiding the aggravating posture for your unique spine. This is key to getting yourself back on track.

Varioussymptoms of back pain have a defined and identifiable cause (which is why McGill's book is so useful). It seems like common sense: If we avoid what's causing the injury, we can prevent injuries.

If you're wondering what you're doing that is causing you chronic pain, we recommend coming for a visit and talking with us about it.

In the meantime, here are some ideas to help you get moving properly.

Strategies To Help You Avoid Pain

Identify the cause of your pain—get an appropriate assessment that provides a specific diagnosis (you find your own by reading chapter 6 of the book by McGill).

Be more aware of your movements and postures that cause pain.

Develop replacement postures and movement patterns that enable you to function pain-free.

Stabilize your torso, core, and spine to remove painful spine joint micro-movements.

Develop a daily exercise plan that includes walking.

Mobilize your hips. Much of what we call "back pain" actually starts because the body is compensating for something that began in the hip area.

Learn exercises that are based on patterns of movement: push, pull, lift, carry, lunge, squat, etc. Come and talk with us for ideas and tips during your next appointment.

Make healthy spine choices when sleeping, sitting, or engaging in more demanding activities.

If you're wondering what you're doing that is causing chronic pain, we recommend coming for a visit and talking with us about it. In this post, we have given you some ideas to help you get moving properly, free from pain.

Back pain is a common ailment in the United States. If you have been experiencing back pain for an extended period of time, it may be best to see a doctor or spine specialist who can diagnose and treat your specific condition with exercises that will help address the root cause of the problem.

In this article, we’ve covered some tips on how to manage chronic back pain by focusing on different strategies which include identifying what caused the injury in order to avoid doing those activities again. We also discussed ways to move without triggering more painful sensations as well as suggestions for incorporating exercise into daily life so you don't spend too much time sitting at home in pain, and return to enjoying life again.

The Three Most Common Types Of Headaches (And What You Can Do To Stop Them)

Wed, 01 Sep 2021 05:00:00 GMT

Did you know headaches affect more than half the population?

There are various types of headaches and recognizing their distinct features can help you and your doctor determine the best treatment strategy. Below are three of the most common varieties.

1. Migraine Headaches

Migraine headaches are normally described as throbbing or pulsing. The pain is typically moderate to severe and worsens with physical activity. Other symptoms include nausea and sensitivity to light, sound, or smells. These types of headaches can last between a couple of hours to three days.

We will come back to talking about migraines in a moment.

2. Neck Tension Headaches (Cervicogenic)

Tension Headaches are the most common type of headache among adults and teens. They cause mild to moderate pain and come and go over time.

Approximately 1 in 5 headaches arise from a problem in the neck and are classified as neck tension or "cervicogenic headaches."

Cervicogenic headaches are most commonly one-sided, but occasionally present on both sides of the head. Pain often radiates from the base of your skull toward the top of your head and sometimes over your eyes. And, as the name implies, neck tightness is frequently present.

Other signs may include:

Pain on one side of your head or face

Steady pain that doesn't throb

Head pain when you cough, sneeze, or take a deep breath

An attack of pain that can last for hours or days

Stiff neck -- you can't move your neck normally

Pain that stays in one spot, like the back, front, or side of your head or eye

Are you experiencing any of these symptoms? You may have a tension headache. There is one other type of headache to be aware of.

3. Cluster Headaches

Cluster headaches are a series of relatively short but very painful headaches people can get every day for weeks or months at a time. Those who suffer with these type of headaches tend to get them at the same time each year. Because of this, people often mistake cluster headaches for symptoms of allergies or even stress at work. Cluster headaches can also be triggered by alcohol.

Cluster headaches are by far the least common of these three and occur in a cluster or on one side of the head. This pain is typically stabbing or piercing.

These types of headaches only last between 10 minutes to 3 hours and laying down often worsens the pain. Other symptoms include watering of the eye and nasal congestion on the side of the headache.

The Common Culprit For Headaches

A common trigger for migraine and neck tension headaches is limited movement of the joints in your upper cervical spine.

Normally, each of the joints in your neck moves freely and independently. Restrictions in the upper cervical spine initiate a painful cycle of stiffness, muscle tightness, and joint inflammation. This causes irritation to the sensitive nerves leading from your neck into the back of your head.

Spinal manipulation, what we perform in our office, has proven to be one of the most effective forms of treatment for these types of headaches!

Now that you know a little more about the different types of headaches, you may be able to figure out which type is leaving you in pain. If you are suffering from migraines or tension headaches, give us a call today!

We’re here to help! Before we conclude this post, let's look at migraines since they are often the most misunderstood of the three types.

Quick Facts About Migraine Headaches

What’s The Problem?

A migraine is an intense throbbing headache that may be accompanied by nausea, vomiting, and sensitivity to light or noise.

Worldwide, an estimated ONE BILLION people suffer at least one migraine headache each year. (1)

Adult women are THREE TIMES MORE LIKELY than men to experience migraines. OVER 80% of migraineurs miss work due to their headaches, with an average of 4-6 absences per year. (2)

Migraines are set off by TRIGGERS and the headache occurs when the number of triggers reaches a critical threshold. This can be likened to a glass of water that overflows at a certain point. For many patients, upper cervical tension and joint restrictions act as migraine triggers. (3,4)

What’s The Solution?

Spinal manipulation has demonstrated similar effectiveness but LONGER-LASTING BENEFIT and FEWER SIDE EFFECTS than a well-known medical therapy (amitriptyline). (7-10)

Researchers from Harvard Medical School found that migraine headache patients who received chiropractic care in addition to usual medical care experienced, on average, TWO FEWER MIGRAINE DAYS EACH MONTH, compared to those who did not receive chiropractic co-management. (4)

Research shows a significant reduction of migraine intensity in almost half of those patients receiving spinal manipulation, and nearly one in four participants reported greater than 90% FEWER ATTACKS. (7)

Conclusion

We know how to get you the help you need to experience freedom from migraine headaches. If you or someone you know suffers from migraines, please call our office today. We would love to help you!

References:

1. Lipton RB, Scher AI, Kolodner K, Liberman J, Steiner TJ, Stewart WF. Migraine in the United States: epidemiology and patterns of health care use. Neurology. Mar 26 2002;58(6):885-94.

2. Burton WN, Landy SH, Downs KE, Runken MC. The impact of migraine and the effect of migraine treatment on workplace productivity in the United States and suggestions for future research. Mayo Clin Proc. May 2009;84(5):436-45.

3. Younes Jahangiri Noudeh, Nasibeh Vatankhah, and Hamid R. Baradaran, Reduction of Current Migraine Headache Pain Following Neck Massage and Spinal Manipulation Int J Ther Massage Bodywork. 2012; 5(1): 5–13. 4.

4. Rist PM, Bernstein C, Kowalski M, Osypiuk K, Connor JP, Vining R, Long CR, Macklin EA, Wayne PM. Multimodal chiropractic care for migraine: A pilot randomized controlled trial. Cephalalgia. 2020 Oct 13:0333102420963844.

5. Rist PM et al. The Impact of Spinal Manipulation on Migraine Pain and Disability: A Systematic Review and Meta-Analysis. Headache. 2019 Apr;59(4):532-542.

6. Tuchin PJ, Pollard H, Bonello R: A randomized controlled trial of chiropractic spinal manipulative therapy for migraine. J Manipulative Physiol Ther 2000, 23 :91-95.

7. Nelson CF, Bronfort G, Evans R, Boline P, Goldsmith C, Anderson AV: The efficacy of spinal manipulation, amitriptyline and the combination of both therapies for the prophylaxis of migraine headaches. J Manipulative Physiol Ther 1998, 21 :511-519.

8. Harris SP. Chiropractic management of a patient with migraine headache. J Chiropr Med. 2005;4(1):25–31

9. Biondi DM. Physical treatments for headache: a structured review. Headache. 2005;45(6):738–746.

10. Boline P et al. Spinal Manipulation vs. Amitriptyline for the Treatment of Chronic Tension-type Headaches: A Randomized Clinical Trial. J Manipulative Physiol Ther 1995 (Mar); 18 (3): 148– 154

9 Surprising Ideas To Keep Fit And Hit Your Goals This Summer

Fri, 20 Aug 2021 00:58:00 GMT

Are you keen to hit your daily movement goals but finding it hard to find the time to exercise?

Suppose you have any kind of wearable technology (Apple Watch, Fitbit, etc.). In that case, you know how important it is to be moving.

Summer is a time of fun for many people to get away and relax in the sun - but how do you keep your fitness goals on track when you're busy with work or family?

Here are some ways to stay active in the summer by doing things that you probably already do. But this time, it won't feel like work because you know you're burning calories and moving your body.

This article will provide a few suggestions on staying active during the warm weather when your time is at a premium.

Here are some ways to stay active in the summer doing things that you probably already do - this time, it won't feel like work because you know you're burning calories and moving your body.

1. Spend Time In Your Yard

Summer is a great time to spend time in your yard working on projects that keep your yard looking fantastic. What better way to get moving than by do something productive to maintain your own yard? Planting flowers, trimming hedges, pruning trees, and any other outdoor job requires moving your body and getting your heart rate up. Mowing the lawn would also be included. So what have you been putting off? Maybe it's time to clean up the garage, move things around in the attic, or do any other yard maintenance you might have been putting off.

These are a sure way to get your movement and steps in while you improve the beauty of your home!

2. Take Time To Nurture A Home Garden

They say thatgardening is good for your soul. It's good for your body as well.

With all of that yard work, don't forget the exercise opportunity in your garden as well. Planting a vegetable garden is a great way to exercise and enjoy the benefits of fresh produce. Digging, tilling, and weeding are all physical activities that will get your heart pumping, as well as producing heart-healthy foods. In addition, maintaining the garden as it grows is also a tremendous ongoing workout!

3. Hang Out With Your Pets

Exercising with your dog (and cats, for some people) is a helpful way to stay active in the summer and bond with your pet at the same time. Grab some of their toys for you both to play fetch or tug-of-war. You can also teach them tricks while you play those games together! They enjoy getting chased around for cats, so spending more quality time playing with them will get you moving too. Some time outdoors will be good for everyone involved.

4. Take Walks Around The Neighborhood Or On A Trail

Walking is one of the best exercises that you can do in your own yard or at home. You will be able to walk around your home or neighborhood on lovely days finding new places to see in your own backyard (ok, not backyard but in your area). You might even earn some social points too. People are outdoors in the summer, which is a chance to catch up with neighbors you haven't seen in a while.

You might actually want to try this one instead of watching Netflix or scrolling Instagram.

5. Ride A Bike Instead of Driving

Another great form of exercise is riding a bicycle. Rather than driving a couple minutes, why not seize the opportunity to be active and go for a ride to the store, to grab a coffee, or visiting a friend?

Riding a bicycle is one of the best ways to exercise. It strengthens your heart and lowers your blood pressure while releasing endorphins, relieving stress and boosting your mood. This form of transportation also burns about 300 calories an hour, depending on how fast you ride. If you live in a hilly area or frequently go long distances on a bike, the calories burned will increase.

Using a bicycle instead of driving will also help save money.

6. Wash The Car

You could clean the car as another part of yard work. Why not make it more fun by using a pressure washer? This way, you will be able to blow off some steam at the same time that you clean up your car! Why is washing a car a good workout? Washing the car involves a lot of bending, twisting, and stretching. You'll be amazed at the number of calories you burn while scrubbing your car. Did you know you can even use your car as your own personal Stairmaster? If you elevate the front tires to clean the roof or hood of your vehicle, you'll get at least four reps per car (you never thought of that, did you?).

Would you like to make your spouse happy and double your workout? Offer to clean their car as well!

If you're really feeling it, ask your neighbor if you could wash theirs as well. Then, you won't feel so bad asking for help next time you run out of milk!

7. Swim In Your Pool Or At The Local Pool

Swimming is a refreshing way to get you fit without having to run on a treadmill or lifting weights! If you or a friend or family member have a pool, swimming with friends and family is a fun thing to do during the summer months. Of course, if you don't have anyone you can swim with, you can always visit a local pool.

Swimming is a fantastic workout because it requires all sorts of movements and muscle actions needed when running or cycling. In addition, swimming will strengthen and tone your core, shoulders, arms, hips, and legs.

If you have a pool in your community, this would be a great way to swim in the Summer season and maybe even meet some new friends.

8. Play With The Kids

Playing with your kids is another excellent way to burn those calories and stay active in the summertime.

The Summer is the ideal time to unplug from work and spend some quality time with your kids. They have endless energy and are always up for something.

Taking them to the park and throwing around a ball is always fun. Still, you can also go for walks, build sandcastles at the beach, or even tag team playing alongside them if they show interest.

Playing with your kids will benefit everyone involved. It provides an outlet for their energy, creating lifelong memories together, and releasing any stress they might be holding on to.

9. Try New Outdoor Activities

Want to try new activities this Summer? There are plenty of outdoor ways to exercise! Why not rent a kayak or canoe from your local lake center or park district? Then, take it out on the water one afternoon to get some exercise in at the same time! Canoeing works out your arms and legs while you use them for paddling. Kayaking can also help with upper body strength because it will require more intense paddling than canoeing does.

You will be able to see beautiful scenery and make memories with friends and family members if you decide to go on a kayak or canoe trip! If you're looking for something different.

Conclusion

There's nothing like movement forkeeping your body healthy. We wrote this article to help you think of more ways to spend time outside and keep your body moving.

Have any of these ideas caught your interest?

Let us know if we can help you explore some new outdoor activities or find a way for the whole family to enjoy time in their yards and homes, where they will be free from the distractions of screens and technology. You deserve it! If you feel like something is holding you back from enjoying these activities in the Summer, don't hesitate to book an appointment with our team.

We will take a look at what's going wrong and create a personalized treatment plan that gets you moving again. When your body feels great you'll enjoy your Summer, getting chores done, hit your fitness goals, and make memories with the people you love!

How To Get The Most Out Of Biking Outdoors

Thu, 01 Jul 2021 05:00:00 GMT

Biking is a fun and healthy way to get around!

While biking has many benefits, it also comes with risks. Every year thousands of people are injured while riding their bikes outdoors. Many of these injuries are preventable if the biker had taken precautions before hitting the road.

To help you stay safe on your next ride we’ve collected some tips from professionals that will reduce your chances of being involved in an accident or getting hurt while out on a bike ride.

These safety measures may seem simple, but they will make all the difference when you find yourself in a situation where something goes wrong on your bike trip!

To make sure you have the best experience and avoid injury, you’ll want to follow these eight tips to get the most out of your bike riding experience.

Wear a helmet -Wearing a helmet when biking can reduce your risk of a head injury by 85%. So, wear your helmet every time you ride, even if it’s a short ride.

It's not about looking good (though some helmets do look great); it's about staying safe!

Head injuries can happen, which is especially important for kids, as their brain is still developing. Next time you ride, grab your helmet and secure it properly!

Stay hydrated - Make sure you are drinking water before, during, and after your ride. Especially with extremely hot weather, you’ll want to be sure you stay hydrated. Always bring along a water bottle along. For more tips on staying hydrated check out this infographic.

If we do not consume enough water each day, our body will struggle to work at an optimal level. Not having enough water is linked to a multitude of problems that will wreck your ride, such as;

• Lightheadedness

• Headaches

• Confusion

• Fatigue

• Muscle cramps

Make sure you take some water with you for your ride.

Fit your bike to your body - There's nothing worse than a bike that's not working for your body. You may be bent over too much or your seat is too low making it tough to pedal.

Proper adjustment of your bicycle helps to minimize fatigue, discomfort, and overuse injury. Make sure you are choosing the right bike size, stem height, and saddle height for maximum comfort.

Your stem height should be somewhere between parallel and 1" lower than the top of your saddle. A general rule of thumb for selecting the proper stem offset is to place your elbow on the nose of your seat and stretch your arm forward over the stem. The tips of your fingers should touch your handlebars.

Don't skimp out on your seat. Did you know that padded bicycle shorts are the single most important piece of clothing for long rides. The heart can only enjoy what the rear end can endure! Translated: If you bum is sore because of an uncomfortable seat, you're not going to enjoy your ride.

Check out more detailed guidelines for adjusting your bike in this infographic.

Ride with traffic, never against it - It could make sense that riding against traffic lets you see oncoming traffic. However, one study found that cyclists traveling against the direction of traffic were 3.6 times more likely to be in a crash than those traveling with traffic. So next time you are biking, make sure you are on the correct side of the road!

Be on the lookout for road hazards - Loose gravel, ice, sand, puddles, and other road hazards can cause injury when you aren’t alert. Having adequate time to slow down should help you get through those pitfalls safely, so make sure you have your eyes on the road!

Stay Visible - Make sure you're easy to spot by wearing bright colors - When biking at night, make sure you have the reflectors on your bike so cars will see you.

Use Signals - Let other vehicles know what you plan on doing by using hand signals to show drivers what you plan to do next; know how to swerve safely if needed. Make sure you stop at intersections and be sure to pause before turn right or left - You need room to make a wide arc around the corner without crashing into any nearby cars. Nothing will wreck a ride like a brush up with a vehicle or even running into them.

Keep your bike in good shape - Regularly check and maintain the following parts of your bike: air pressure, chain length, brakes, rims and tires. It’s important to make sure that you have a well-maintained bicycle. A poorly maintained bike can be more dangerous because it may not brake properly or roll smoothly.

That may feel like a lot to think about but these tips will take away any anxiety about your trip and ensure you have a pleasant experience on your bike.

Next time you get on your bike, make sure you are following these tips! If you do end up with an injury, call us! We can help with common cycling complaints ranging from neck tightness to knee pain.

If you are finding yourself in pain when you ride or just need someone to take a look at something that is keeping you from enjoying the outdoors in any way, schedule an appointment with us.

We'd love to see you and help you enjoy the roads on your bike.

The Top 6 Summer Workout Activities

Wed, 02 Jun 2021 02:21:00 GMT

Summer is just around the corner, and that means it's time to get outside!

If you feel like you've been inside too long or your workouts have gone a bit stale, we have six fantastic summer exercise ideas that will allow you to enjoy the best of the outdoors and get an excellent workout at the same time.

These exercises will keep your body in shape while having fun in the sun. All of these exercises are easy to do and can be done by anyone whether or not they are an expert athlete or a beginner.

Going to the gym is great, but don't forget about these awesome outdoor activities that can help keep you in shape! If you are feeling slightly sore or in pain afterward, give our office a call. We're here to help!

Here Are Our Top 6 Summer Workout Activities

Now that it's summer, the options for an outdoor workout are abundant. With temperatures rising and clear skies, there's more opportunity for fun activities to help you get in shape! Here are some outdoor activities you might consider this summer!

1. Hiking

Hikes are a great way to enjoy the outdoors and get some exercise at the same time.

Walking is a great way to build strength, balance, and mental health simultaneously. There's no substitute for that fantastic view and adrenaline rush you get when you reach the top.

For those of you who don't like running or jogging, hiking is just your pace! You can take long walks on flat terrain or more challenging hikes up hillsides. And if you live somewhere with mountains nearby, even better. Ask around for the best trails in your area.

You'll want to make sure you tell people where you are going just in case something happens. It's wise to wear proper shoes to avoid any injuries! Nothing wrecks a great hike like turning over your ankle.

2. Tennis

Tennis is an ideal outdoor activity, especially with friends! After a season of lockdowns and restrictions, you might enjoy the company more than anything.

You can even play with one friend or play doubles with three others! Not only is tennis a fun activity to do with friends, it's also an excellent cardiovascular workout.

Tennis is a nice balance if you like an excellent workout but don't enjoy too much running. You don't always feel like you're moving a lot, but at the end of a match, you'll be exhausted.

From a health perspective, make sure you are fully hydrated before and while playing.

3. Swimming

When you think of summer, you think of swimming, right? Well, swimming isn't just a fun hobby; it's also a great workout! Swimming can help build your endurance and heart health. If you have joint problems, swimming is a safer summer workout option since the water helps minimize joint stress!

Swimming is a powerful cardiovascular workout because it's an activity where you use your whole body to propel yourself through the water.

Swimming also helps build endurance and heart health by ensuring that your lungs are getting plenty of oxygen! The water can help minimize joint stress, even in people who suffer from osteoarthritis or arthritis. The health community loves to prescribe swimming to anyone rehabbing from an injury because of its low impact.

4. Cycling

Cycling is an excellent workout for anyone who loves to be outdoors! It's also a low-impact exercise option. There are many types of bikes that you can ride: mountain bikes, hybrid bicycles, and road bikes. Mountain biking requires more physical exertion than other styles—the cardiovascular challenge and excellent sites you take in making it an increasingly popular choice for people today.

Cycling is also a top choice for people who are looking to lose weight. A bike ride enhances your cardiovascular health. Because cycling is low-impact, it's a great workout option for those with joint problems.

There's no need to be intimidated by this sport! It's easy to get started on a bike (it's one of those things we never forget how to do). If you haven't been on a bike for a while, you might want to start small on side streets or trails with low traffic.

Biking is an easy way to get into cardio without pounding the pavement or track too hard.

Be sure to check out our recommendations on Cycling for Comfort and Safety.

5. Kayaking

Cool off from the summer heat bykayaking! People who like watersports will love kayaking. This activity offers a beautiful way to explore rivers, lakes, and oceans while boosting your upper body strength. It's especially beneficial for individuals with foot or leg issues, as you're seated throughout the activity.

Here are some more benefits of kayaking :

It's a low-impact exercise, making it perfect for people who are recovering from an injury.

A kayak provides the opportunity to get close to nature. You can paddle onto shore and enjoy time in solitude while admiring wildlife or simply enjoying your surroundings.

Kayaking is excellent cross-training for other sports.

6.Walking

You didn't think we'd forget walking, did you? One of the most popular aerobic exercises that can be done outdoors is walking. It's great for your health and can be done anywhere. You don't need any equipment or special clothing to participate, making it a low-cost form of exercise that's perfect for everyone!

Walking provides an excellent workout because it engages all muscles in your lower body while simultaneously improving cardiovascular health.

The Summer Is Better When You're Moving

One of the most important things about staying healthy is to get some form of physical activity every day. No matter how busy you are, there's always time to sneak in a little exercise to keep your mind and body sharp!

Whether you're hiking, playing tennis, cycling, running, or walking, the best way to make sure that you're getting a healthy workout for summer is to get moving!

If you find that moving just isn't happening as easily as you'd like, we can help. Perhaps you're finding yourself in some pain and it's holding you back from making the most of the summer; don't hesitate to book an appointment with us and we will take a look at what's going on.

How To Improve Your Running And Avoid Injury

Mon, 03 May 2021 20:37:00 GMT

Imagine how great it would feel to enjoy the thrill and benefits of running without the fear of injury.

It’s a fantastic way to discipline yourself, spend time outdoors, stay active, and keep your lungs and muscles in great shape.

However, many people get injured each year while running as well. Many times this is simply due to poor form. The good news is that you can get moving and enjoy a run with a lower risk of injury.

Here are six tips on how you can avoid injury and improve your running technique.

1. Wear the Correct Shoes

Before you step outside for a run, make sure you have theright footwear. Running outside is a lot different than running on a treadmill.

Make sure your foot fits snug in the heel so you don’t have a shoe that slides while you run. That friction can cause blisters and other injuries. Also, you will need to make sure your shoes have adequate arch support. Supporting your foot can help prevent a variety of injuries.

Finally, your running shoes should have good traction and flexibility to prevent falls on uneven surfaces. Remember, you should replace your running shoes every 250 miles, even if they still look good!

2. Warm-Up Before Your Run

Many injuries are caused when people go straight into their run without warming up. That’s a mistake and can cause you to pull a muscle or strain your legs.

The purpose of warming up is to give your muscles and joints a chance to loosen up while also gradually increasing your heart rate. That way, you’ll find the right pace and won’t overwork yourself.

Start with some dynamic stretches, where controlled movement improves your range of motion and loosens muscles. Some examples include jumping jacks, leg swings, and lunges. Then, start with a walk or slow jog and work your way up to a full run.

3. Stay Hydrated

Hydration is key to keeping your body loose and preventing muscle strain. It also helps you have more energy and endurance as you exercise, recover faster afterward, and gives you the ability to try longer, more challenging runs.

You’ll want to drink 17–20 fl. oz. about two hours before your run so that your body is hydrated and ready to work out. Then, drink a few more ounces of water every 15-20 minutes. Even on short runs, where you might be able to skip water during exercise, it’s a good idea to carry water with you — especially if it’s hot outside.

For a longer run, consider bringing a sports drink with you instead of water. This will help you replenish your electrolytes and maintain your performance. A sports drink is the most effective option for this.

After your exercise session, get your fluid levels back to normal by drinking more water to replenish any fluids you lost to sweat and breathing. For every pound you lost during running, drink 16-24 ounces of water.

How do you carry water during a run? Many people find water bottles inconvenient, and they can interfere with your stride. Instead, consider a belt you can attach water bottles to or a water backpack.

4. Cool Down After Your Run

Once you are done exercising, it’s important to cool down so your body can return to normal before you continue with your day. You can cool down for as little as five minutes after a short run — longer runs will require a longer cool-down session.

The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal and promote relaxation. It also moves blood flow from the muscles you use while running to a regular resting pattern. If you stop abruptly, blood can pool in your muscles and cause dizziness, and your recovery time can be much longer.

After your run, spend five to ten minutes walking briskly and then slowing down to a slow walk. Then, if you have time, do some lunges and stretches such as the Downward Dog or Legs Up the Wall yoga poses.

As you cool down, think about ways to build flexibility and avoid muscle pain as you prepare for your next workout.

5. Take Time to Recover Between Workouts

If you’ve spent a lot of time on the couch in the last several months, you aren’t going to suddenly be able to run every day. Take the time you need to recover before going out on your next adventure.

Don’t increase your training by more than 10 percent a week. If you increase your intensity, say by adding hills, be sure to decrease your mileage accordingly to avoid overloading yourself.

6. Have Fun While Running!

Most importantly, have fun! It’s time to enjoy the fresh air and get moving! Great weather calls all of us to enjoy the outdoors, and running or jogging is a great way to do it. Of course, listen to your body. If you feel any discomfort around your workout, make sure to take time to rest.

The world is full of runners. Runners of all shapes, sizes, and ages. However, most runners are not getting the most out of their running experience. Many fail to understand the importance of proper form and technique in order to prevent injury.

If you still have discomfort after 2-3 days, give us a call for a check-up. The world’s top athletes depend on us to keep them running at peak performance. We think you should too!

Alvarado Healthcare

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