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Category: Back Care

Top Foods for Healthy Bones

Top Foods for Healthy Bones

Still life of variety of Healthy Foods
Still life of variety of Healthy Foods

Strong bones are essential for healthy living, but there’s no guarantee that any of us will have them as we grow up and grow older. While we don’t think about it very much unless something goes wrong, we need to do our part to develop and protect our bones. Proper nutrition is part of that.

Your skeleton is a living organ that needs nutrients in order to rebuild bone in areas where it is continually being broken down. Osteoporosis, a condition in which bones lose mass and density and are at greater risk for fractures, occurs in 55% of Americans over 50. Millions of fractures occur every year as a result of poor bone health.

The most common osteoporosis-related bone fractures among the elderly affect the hips, vertebrae, wrists and ribs. Vertebral fractures are the most common, and occur most often in women. You may see an elderly woman with hunched shoulders, head propped forward and unable to stand straight, because a few of her vertebrae have essentially collapsed. This condition is sometimes called “dowager’s hump”.

How do we prevent this from happening to us? In addition to regular weight-bearing exercise, diet can make a big difference. Here are some bone-friendly foods you can add to your diet to help keep your bones strong:

Seeds—Though we usually think of bones as being made of calcium, they also consist of other elements. For instance, half of the body’s magnesium is found in the bones. A great source of magnesium is seeds, particularly pumpkin seeds. Brazil nuts are also rich in magnesium.

Nuts—Walnuts are rich in alpha linolenic acid, which helps to keep bones building up instead of breaking down.

Leafy greens—Leafy greens (particularly the dark green kind), provide a host of nutrients and vitamins, including magnesium, calcium and vitamin K. Vitamin K helps to cut calcium loss in urine and is essential in building new bone matter to replace old.

Beans—Pinto beans, kidney beans, black beans and white beans all contain magnesium and even a little calcium. Beans not only help your bones, they help prevent obesity, heart disease and cancer.

Sardines—Canned sardines contain a substantial amount of calcium. A 3 oz. can typically contains 320 mg of calcium.

Swiss cheese—One ounce usually contains 270 mg of calcium.

Dried plums (Prunes)—Dried plums are a reliable source of dietary fiber, phenols and vitamin K. They’ve been shown to suppress the rate of bone resorption, or the breakdown of bone.

Besides eating well, it’s very important to remember to exercise. In fact, one of the greatest health risks faced by astronauts when they go into orbit is bone loss. Bones deteriorate more quickly in zero gravity unless exercise is included in the daily routine. The same idea applies here on earth. Stressing bones with physical activity (particularly weight-bearing exercise and exercise that involve some type of impact, such as running) seems to trigger bone-building activity and prevents the body from using bone-building nutrients for other things.

 

Health Risks for Frequent Flyers

Health Risks for Frequent Flyers

Tech-Ind
Tech-Ind

Back in the early days of commercial flight, flying was a costly, exclusive and elegant form of travel. People would dress in their best clothes and be treated like celebrities by flight attendants. Most frequent flyers would tell you that those days are long, long gone.

Even as air transportation has become far less expensive and more widely available over the years, the experience itself has generally become less pleasant. Extensive security checks, crowded planes and airline cost-cutting all play a part.  However, did you know that there are a number of aspects to flying that can also be detrimental to your health, especially if you’re a frequent flyer? Following are a few of the health risks you should be aware of if you must fly often.

Noise-induced hearing loss – The white noise of a plane may be able to lull us to sleep, but it is still loud enough to be to cause hearing damage with regular exposure. Those who sit at the back of the plane fare worst, as those passengers get the brunt of the engine noise, which can sometimes rise as high as 100 decibels. For comparison, the noise of heavy traffic is around 80 decibels and normal conversation is approximately 60 decibels. If you can, try to get a seat nearer to the front of the plane, where the average noise level is about 75 decibels. Experiencing this level of sound once in a while is not bad, but frequent flyers risk permanent damage to their hearing unless they take precautions to protect their ears, such as by using earplugs.

Deep vein thrombosis (DVT) – Also sometimes called “economy class syndrome,” this can be a life-threatening condition in which blood clots form in the legs due to being seated in cramped conditions for long periods of time. These clots sometimes break free and can travel to the lungs, causing a pulmonary embolism. Those in business and first class are not entirely immune either, however. An examination of 68 deaths on flights due to DVT found that 12% of the victims were in first or business class. To prevent this, there are a number of strategies you can employ, including wearing special “flight socks,” taking aspirin, drinking water and walking around periodically during the flight.

Increase in disease risk – Although the disease you are most at risk of contracting is the common cold, your risk of catching a cold when flying is over 100 times greater than if you had not flown. Although studies have shown that the plane’s air recirculation system is not the cause of increased illness, the fact remains that people still get sick far more often after a flight. One of the primary reasons for this is the extremely low humidity in the cabin. This dries out the mucus membranes in our respiratory tract that tend to catch harmful microbes and destroy them before they can cause damage. If you are concerned, you can purchase a special respiratory mask that will screen out 98% of airborne particles. You may look a bit unusual, but at least you have a better chance of remaining disease-free.

Jet lag – The disturbance of your circadian rhythms can cause both physical and mental impairment for a number of days after the flight. Jet lag creates a disruption to your sleep and hormone patterns that can lead to short-term episodes of psychosis for some. If your trip crosses fewer than three time zones you will probably not have a problem. If your trip is going to last for fewer than three days, experts recommend that you keep to your “home time” to avoid symptoms of jet lag. Otherwise, your best bet is to try to adjust to local time as quickly as possible. Stay up as late as is normal at your destination, then get up at a normal hour in the morning and expose yourself to bright light for as long as possible.

Auto Accident Folklore—Being Thrown Clear and Bracing for Impact

Auto Accident Folklore—Being Thrown Clear and Bracing for Impact

OLYMPUS DIGITAL CAMERA
OLYMPUS DIGITAL CAMERA

You have no doubt overheard someone at work or at a party telling his friends that he never wears a seat belt—and that he has some really good reasons.  The story usually goes something like this:  He heard from a buddy he knows that a friend of a friend who was not wearing a seat belt had a bad car accident and walked away from it because he was thrown clear of the car.  This is one of the most pervasive car safety myths out there. And if you believe this myth, you could be setting yourself up for serious injury or death.

Although there are a small handful of cases in which someone has survived a car accident after being thrown from the car, this is a very rare occurrence.  In fact, you actually have a 25 percent greater chance of being killed if thrown from the car.  Just consider the physics of the situation.  The force applied to your body when a collision occurs can be strong enough to propel you 150 feet, which is equivalent to about 15 car lengths.  And you would not just be flying gracefully through the air either.  First, your body may go crashing through the windshield, it may scrape along the rough asphalt for yards, and then you could end up getting crushed by your own car or someone else’s.  This is not to mention the other objects you may be hurled into when flung from the car.  Statistics from a study performed by researchers at James Madison University show that the proper use of a seat belt reduces serious injuries from traffic accidents by 50 percent and fatalities by 60 to 70 percent.  It’s a simple thing that can protect your health and save your life—wear seat belts.

Another common myth is that bracing for impact causes more damage to your body, and that it’s best to remain relaxed.  Of course, actually having the ability to choose one way or another about bracing has a lot to do with how much time you have before impact.   Many accidents occur in the blink of an eye, so suggesting that someone should “stay relaxed” has really limited practical value.  However, the most current science indicates that if you have time, bracing for impact will likely reduce the amount of injury, particularly to tendons and ligaments.

One of the most common types of injury from an auto accident is whiplash, which occurs in about a third of all collisions.  If you see a car approaching in your rear view mirror that you believe is going to collide with yours, the best thing to do is to press your body against the seatback, with your head pressed firmly against the head rest. This way you are less likely to suffer injuries to the ligaments in your neck, as your head will not be slammed back against the head rest, then flung forward.

Auto accidents are never pleasant, but by knowing the facts about auto safety you can help reduce your chances of sustaining a serious injury.  If you do end up in an accident, it’s always a good idea to get a medical evaluation promptly, even if you think you haven’t suffered any significant injuries.  Many auto injuries take time for their symptoms to become apparent or significant enough for victims to recognize how badly they may have been hurt.  By the time the symptoms are obvious, the victim and his or her doctor may have lost a valuable opportunity to treat the underlying injuries.  Please call or visit the office if you or someone in your family has recently been involved in an auto accident.

Auto Accidents Can Spell Trouble at Any Speed

Auto Accidents Can Spell Trouble at Any Speed

speedometer-200-300When we hear the words “car accident,” many of us probably think about dramatic multi-vehicle, highway-speed collisions that involve lots of victims and first responders—firefighters, police officers, EMTs and perhaps even helicopter pilots.  These are the types of automobile-related accidents that can snarl traffic for miles and make the evening news.  However, these are NOT necessarily the types of accidents that cause the largest numbers of injuries.  To understand these, you’d have to look at the other end of the spectrum—high-frequency, low-intensity accidents.  Here’s what we’re talking about:

Stationary or Parked Car Accidents.  Perhaps the most frequent injury involving automobiles comes from closing the door. Nearly 150,000 times a year, someone is injured in this fashion, and the car isn’t even moving.  This includes doors closing on fingers. Another 10,000 are injured while using a jack and 74,000 are injured by a car or car part falling on them.

Vehicle-on-Pedestrian or Vehicle-on-Bicyclist Accidents.  Roughly one-third of auto-related injuries occur due to an automobile striking someone, particularly pedestrians and bicyclists. The damage can include anything from simple scrapes and bruises to multiple broken bones or internal injuries.

Non-Traffic Crashes and Non-Crash Incidents.  A Forbes magazine article noted that researchers from the US Department of Transportation “estimated an annual total of 1,747 fatalities and 841,000 injuries due to non-traffic crashes and non-crash incidents.” These included back-overs and single-car collisions that don’t happen on a highway.

Perhaps one of the most important things to understand about auto accidents is that you don’t need to be traveling fast to be hurt.  In fact, even low-speed accidents can cause musculoskeletal injuries.  This is especially true in cases where the vehicle’s body doesn’t flex or crumple to absorb the energy of the impact and that energy is instead transmitted to the occupants inside.  And—while modern safety equipment certainly helps prevent many serious or fatal injuries—minor to moderate injuries are still very, very common.

It’s all about physics.  During a collision, the driver and passengers can be thrown about within the vehicle, potentially causing significant injuries from rapid acceleration and deceleration as well as impacts.  Head, neck and back injuries are among the most common.  However, low-speed accidents can be particularly problematic because victims often don’t immediately recognize that they’ve been hurt.  After these sorts of collisions, many simply walk away from the event without going to a qualified healthcare provider for a prompt medical evaluation.  And since it is very common for symptoms to appear days, weeks or even months afterward, diagnosis and treatment of musculoskeletal injuries can be significantly delayed, potentially complicating—and lengthening—the recovery process.

Have you or someone you care about been involved in an auto accident?  If so, your chiropractic physician is specially trained to recognize the kinds of spinal and soft tissue injuries associated with automobile accidents of all types.  Based on a careful assessment, he or she can design a treatment plan to help you recover as quickly and completely as possible.  As experts in diagnosing and treating injuries that affect the musculoskeletal and nervous systems, chiropractors can offer a broad range of treatment options to relieve pain and restore function.  These include chiropractic manipulation and mobilization, traction, massage, low-level laser and hot and cold pack therapies as well as structured exercise and stretching programs.

Auto accidents can be challenging for victims in many different ways—physically, emotionally and financially.  The goal of our clinic is to accelerate the body’s healing process so that you can return to a productive, active lifestyle.  We’re here to help—call or visit our office to learn more.

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

chiro_counseling-whiteboard-200-300According to the National Institutes of Health and Dr. Michael S. Wilkes of the Western Journal of Medicine, “Despite a plethora of research intended to guide physicians in their management of back pain, physicians still hold strong non-evidence based beliefs dating back to the 19th century.”  What beliefs is Dr. Wilkes referring to?  He’s talking about the long-held conventional wisdom that says bed rest is one of the best ways to treat back pain.

And it turns out that physicians aren’t the only ones who hold “strong non-evidence based beliefs” about how back pain should be treated.  One study, according to the Daily Mail, found that 35% of people thought bed rest is the best way to handle such aches and pains. The study included 1,000 people from 25–65 years of age.

So why are many doctors so quick to prescribe bed rest?  And why are so many patients inclined to comply?  Simple—pain avoidance.  Certainly our minds are part of the feedback loop in any therapy, especially where intense pain is involved. Dr. Michael Vagg, Clinical Senior Lecturer at Deakin University School of Medicine has pointed out that the mind’s expectation of pain “can itself cause protective movements to persist for longer than necessary.”  Thus, the tendency to use bed rest as a solution.

The Evidence Against Bed Rest

For most types of back pain, there is powerful evidence that extended bed rest does not help. One study showed that when comparing routine care, bed rest and exercise, bed rest seemed to result in greater intensity of pain, greater disability and more work days lost. Exercise had the most favorable outcome. According to Wilkes, “14 of 18 controlled studies do report that active exercise can improve outcomes.”

Short-term bed rest can be helpful to reduce painful muscle spasms when such spasms are an attempt for the body to limit movement in an injured part of the body.  However, bed rest restricts the spine’s motion and, unlike other body parts, spines require motion in order to get nutrients to stay healthy.  Restricted movement can result in lost strength and can make it harder for the spine to recover.  When the patient is experiencing their most acute back pain, they may need to temporarily change their routine, but the majority of such patients should minimize bed rest and return to their normal routine as soon as possible. Exercise can help produce better results and quicken the healing process.

Part of a Broader Pattern

Unfortunately, the outdated (and ill-advised) bed rest recommendation is part of a broader pattern that some healthcare observers believe they see in the treatment of back pain.  Dr. Bruce Landon, a professor of health care policy at Harvard Medical School, and a team of researchers have found that many medical doctors ignore expert clinical guidelines when it comes to treating back pain.  And the results aren’t limited to inappropriate guidance about bed rest.  They include unnecessary medical imaging, needless exposure to addictive painkillers and surgeries that are often risky, expensive and ultimately ineffective.

Interestingly, a study published in the September 2014 edition of the Journal of the Canadian Chiropractic Association found that chiropractors, physical therapists and medical doctors have very different rates of adherence to current evidence-based practice guidelines as they relate to treating nonspecific back pain.  Their analysis found that medical doctors follow such guidelines only 52% of the time, compared with 62% for physical therapists and 73% for chiropractic physicians.

Whether you’re suffering from acute or chronic back pain, it’s important to seek out the best evidence-based treatment you can find.  Chiropractors are experts in diagnosing and treating health conditions that affect the musculoskeletal and nervous systems, especially those that involve the back and the neck.  Chiropractic treatment has been shown in studies to be both safe and effective.  Plus, chiropractic patients have consistently reported high levels of satisfaction with the results as well as the experience.

If you or someone you care about is suffering from back pain, there’s help available.  Remember—you have options!  We encourage you to call or visit our office today!

Golfers Swing into Summer with Chiropractic Care

Golfers Swing into Summer with Chiropractic Care

afternoon golfing
afternoon golfing

PGA golfers Tiger Woods and Padraig Harrington have relied on chiropractic care for years to stay healthy and to improve their performance over the course of their professional careers. Fred Funk and Suzann Pettersen have too. So have a great many others. So there’s really little doubt that elite golfers (and their coaches and trainers) recognize the value of chiropractic care. But what about the weekend warrior? Can chiropractic care help the average golfer play better, longer and with fewer injuries?

If you’re a golfer, you might already know first-hand that your musculoskeletal health plays a huge role in your enjoyment of the sport as well as your performance.

One of the most important things to understand is that the biomechanics of your golf swing can affect your health (back, hips, neck, elbows, etc.) and vice-versa—that your health can affect your swing.  It’s really a feedback loop that can have either a positive or negative effect on your game over time.

Many professionals around the broader golf community—from instructors and trainers to healthcare providers who specialize in sports medicine—are becoming increasingly interested in this feedback loop.  The Titleist Performance Institute (TPI) is one very good example:

“…TPI has analyzed how physical limitations in a player’s body can adversely affect the golf swing and potentially lead to injury.”

“TPI’s mission is to educate golfers and industry professionals on the body/swing connection…”

Let’s talk health first.

The very nature of golf and the biomechanics associated with swinging a club make chiropractic care a great fit for golfers. Golfing can involve considerable strain on the spine as a result of the need to generate club head speed. This requires good swing mechanics—posture, balance and timing. Poor swing mechanics have the potential to create exaggerated or flattened spinal curves that can seriously affect performance. In fact, Tom Ward, PGA Golf Instructor, says, “Over 50% of all golfers will experience some sort of pain due to poor posture and the problems that arise from loss of proper curves in the spine.”

By helping to improve your spine’s stability and range of motion, chiropractic care can help prevent injuries and enhance swing performance. An individualized treatment plan including chiropractic adjustments combined with structured stretching and exercise programs may make a significant difference in how well you golf and how much you enjoy it—as well as in how long you’re able to play the game.

Now what about performance?

Recent research suggests that chiropractic care can indeed lead to improved golf performance. A recent study published in the Journal of Chiropractic Medicine demonstrated that the combination of chiropractic care and stretching are associated with greater improvements in golfers’ swings when compared to stretching alone.

Two groups of golfers participated in the study. One group received a program of stretching only, and the second received both stretching and spinal manipulation. The stretching program was the same for both groups, and both groups had similar average ages, handicaps, and initial swings. All 43 participants initially performed three full swing maneuvers, and the average distances were recorded. Over a 4-week period, all participants hit 3 balls before and after treatment.

After 4 weeks, the stretching only group showed no improvement in swing performance.  However the stretching and manipulation group did improve their swing performance and there was greater driving distance right after treatment each week. So it appears that yes, chiropractic care can help not only top golfers such as Woods and Harrington, but it can help you improve your golf game too.

A good golf swing is the result of a complex combination of balance, flexibility and strength.  And doing it repeatedly over the course of 18 holes (or even more in tournament play) takes a high degree of conditioning as well. If you’re serious about golf, chiropractic care can help you play better, play longer and avoid injuries while you’re doing it!

Call or visit our office today to learn more!

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

chiro_counseling-whiteboard-200-300According to the National Institutes of Health and Dr. Michael S. Wilkes of the Western Journal of Medicine, “Despite a plethora of research intended to guide physicians in their management of back pain, physicians still hold strong non-evidence based beliefs dating back to the 19th century.”  What beliefs is Dr. Wilkes referring to?  He’s talking about the long-held conventional wisdom that says bed rest is one of the best ways to treat back pain.

And it turns out that physicians aren’t the only ones who hold “strong non-evidence based beliefs” about how back pain should be treated.  One study, according to the Daily Mail, found that 35% of people thought bed rest is the best way to handle such aches and pains. The study included 1,000 people from 25–65 years of age.

So why are many doctors so quick to prescribe bed rest?  And why are so many patients inclined to comply?  Simple—pain avoidance.  Certainly our minds are part of the feedback loop in any therapy, especially where intense pain is involved. Dr. Michael Vagg, Clinical Senior Lecturer at Deakin University School of Medicine has pointed out that the mind’s expectation of pain “can itself cause protective movements to persist for longer than necessary.”  Thus, the tendency to use bed rest as a solution.

The Evidence Against Bed Rest

For most types of back pain, there is powerful evidence that extended bed rest does not help. One study showed that when comparing routine care, bed rest and exercise, bed rest seemed to result in greater intensity of pain, greater disability and more work days lost. Exercise had the most favorable outcome. According to Wilkes, “14 of 18 controlled studies do report that active exercise can improve outcomes.”

Short-term bed rest can be helpful to reduce painful muscle spasms when such spasms are an attempt for the body to limit movement in an injured part of the body.  However, bed rest restricts the spine’s motion and, unlike other body parts, spines require motion in order to get nutrients to stay healthy.  Restricted movement can result in lost strength and can make it harder for the spine to recover.  When the patient is experiencing their most acute back pain, they may need to temporarily change their routine, but the majority of such patients should minimize bed rest and return to their normal routine as soon as possible. Exercise can help produce better results and quicken the healing process.

Part of a Broader Pattern

Unfortunately, the outdated (and ill-advised) bed rest recommendation is part of a broader pattern that some healthcare observers believe they see in the treatment of back pain.  Dr. Bruce Landon, a professor of health care policy at Harvard Medical School, and a team of researchers have found that many medical doctors ignore expert clinical guidelines when it comes to treating back pain.  And the results aren’t limited to inappropriate guidance about bed rest.  They include unnecessary medical imaging, needless exposure to addictive painkillers and surgeries that are often risky, expensive and ultimately ineffective.

Interestingly, a study published in the September 2014 edition of the Journal of the Canadian Chiropractic Association found that chiropractors, physical therapists and medical doctors have very different rates of adherence to current evidence-based practice guidelines as they relate to treating nonspecific back pain.  Their analysis found that medical doctors follow such guidelines only 52% of the time, compared with 62% for physical therapists and 73% for chiropractic physicians.

Whether you’re suffering from acute or chronic back pain, it’s important to seek out the best evidence-based treatment you can find.  Chiropractors are experts in diagnosing and treating health conditions that affect the musculoskeletal and nervous systems, especially those that involve the back and the neck.  Chiropractic treatment has been shown in studies to be both safe and effective.  Plus, chiropractic patients have consistently reported high levels of satisfaction with the results as well as the experience.

If you or someone you care about is suffering from back pain, there’s help available.  Remember—you have options!  We encourage you to call or visit our office today!

Spring is Here and Summer is Coming! Ease into Your Warm-Weather Exercise Routine to Avoid Injury

Spring is Here and Summer is Coming! Ease into Your Warm-Weather Exercise Routine to Avoid Injury

Woman is trained on a riverside
woman-stretching-legs

The prospect of warmer weather just around the corner, especially after a winter like this one, is already inspiring many people to “get back in shape.” It’s like a second chance at that New Years’ resolution you made back in January and never followed up on because it was freezing outside.

We all know that exercise is good for us. But no one likes having to put on ten layers of clothing to run outside or having to drive 20 minutes to the gym for a one-hour workout during the winter months. At around this same time every year, spring weather makes it easier for many people to “reboot” their exercise goals and to increase their level of physical activity. However, it’s important to use some common sense when jump-starting your warm-weather exercise program.

There are at least two big reasons why. First, statistics tell us that over half the people who start a new exercise program quit within six months. “Easing into it” and taking things slowly at first can help to prevent this. Second, starting to exercise again after a period of inactivity can lead to a number of injuries that can easily be avoided by taking a more realistic approach to exercising again. For example, if you’re a runner, don’t start out by trying to run a marathon. Ease into a new running routine by starting with short runs and extending the distance you run each time you go out. Also, try to remember the following general guidelines about exercise in general and exercising in warm weather.

  • Always warm up before exercise and stretch/cool down afterwards. The warm-up period is far more critical if you haven’t exercised for a while, because you need to get your body used to increased activity before you put demands on it. So do your jumping jacks or other gentle exercises to raise your heart rate and get your circulation going before you start your sports or exercise routine, and then do some stretching afterwards during a “cool down” period to allow things to settle down again.
  • Start slow, and don’t overdo it. If you’ve been inactive for some months, start with a couple of weeks of vigorous walking before you ease back into running. Also, if you’re an outdoor runner, be sure to pace yourself when picking routes, remembering that you have to run just as far to get back home.
  • Set goals, measure your progress, and try to keep to them. If possible, work with a trained sports/exercise counselor at your gym to set realistic exercise goals for yourself. Then carefully monitor your progress, making note of exactly how far you run or how much weight you lift in each session. Doing this will help you actually see your own progress and provide additional motivation when you run into problems or your performance plateaus.
  • Hydrate, hydrate, hydrate. We can’t say this enough—hydrate. Drink lots of water before, during, and after exercising, especially as the temperature and humidity rises. The amount of water you need to consume depends to some extent on your weight and how long you exercise, but as you make progress and your workouts get longer, remember to consume a sports drink beforehand to replenish your electrolytes. This becomes more important as temperature and humidity rises, and you begin to sweat more.
  • Cross-train. If possible, try to vary your workouts, even as you’re easing back into them. Try running one day, lifting weights the next, and swimming the next, etc. This will develop different muscle groups more evenly and help you avoid injuries caused by repeatedly using the same ones.
  • Listen to your body and be aware of your limitations. If your arthritis has been acting up all winter, naturally don’t start with exercises that put a lot of pressure on your knees and joints. As a general rule, avoid believing in the “no pain, no gain” meme. That’s for committed athletes, and until you’ve been back in the swing of your exercise routine for six months or more, you’re not one. Don’t push yourself to the point of pain, and if you feel weak or in pain after a particular workout, rest for a day or more before exercising again.
  • Dress right. Yes, the temperatures are warmer, but be sure to wear proper clothing and foot gear for the sport or exercise you are performing. A remarkable number of injuries are caused each year by things as simple as running while wearing improper shoes.
  • If you become injured, remember R.I.C.E. This acronym stands for Rest (take off for a few days to rest the injured area), Ice (apply ice or cold packs to reduce swelling and inflammation), Compress (wrap swollen areas in a compression bandage), and Elevate (raise the injured limb). Avoid activities that use the injured area for a few days—you can still remain active, but don’t rush back into the same activities that caused the injury in the first place. For example, if you sprain your ankle, spend the next week exercising your arms and upper body.
  • If you are overweight or have known health problems, consult a doctor first. Don’t be macho—discuss your plans to get back in shape with your physician, and follow his or her advice.
What You Should Know About Recovering from Auto Injuries

What You Should Know About Recovering from Auto Injuries

ambulance-200-300America’s roads have become far safer across the past three decades.  By just about any measure, travelers are much less likely to be injured or killed in a motor vehicle accident than they were in the late 1980s and early 1990s. And this is true even though we’re driving more miles each year!

However, automobile accidents are still notoriously hard on the musculoskeletal system, and there is still a very real risk of back and neck injuries—even when drivers and passengers are protected by the latest safety equipment.  In fact, recent research suggests that some types of injuries—particularly to the thoracic and lumbar regions of the back—may actually be more likely when safety belts are used.  There is also some evidence that airbags may contribute to more severe neck injuries when they deploy.

At the same time, other developments are also changing the nature of auto injuries.  For instance:

  • Smaller, more fuel-efficient vehicles are good for the environment, but they pose additional risks to their passengers when they collide with larger cars, SUVs and trucks.
  • Lifestyle and demographic trends are resulting in greater numbers of overweight and obese people on the roads as well as larger numbers of seniors, who tend to have frames that are smaller and more fragile.

So even though the overall fatality rate and the rate of serious injuries should continue to fall as safety systems continue to improve, minor to moderate injuries from auto accidents will continue to be a fact of life for the foreseeable future.

What You Need to Know

Even in cases where drivers and passengers walk away from a wreck believing they’re “uninjured”, accidents can have profound, long-lasting health consequences for those involved.  It’s not uncommon for some types of symptoms to appear only gradually days or weeks after the event itself, delaying effective diagnosis and treatment.  Symptoms may also come and go intermittently, making it more difficult to associate them with the accident.

Fortunately, there are things you can do to safeguard your health and improve your chances of a more rapid, complete recovery following an auto accident.  Clinical studies have demonstrated that chiropractic care can shorten recovery time and decrease the amount of permanent physical damage sustained in a collision.

  • Take care of first things first. Always address any life-threatening injuries first.  If you experience (or have reason to suspect) significant bleeding or bruising, broken bones, internal pain, difficulty breathing, loss of consciousness, or shock, you should seek immediate help from healthcare professionals who specialize in treating trauma injuries.
  • Visit your chiropractor as soon as possible after an accident. Do this even if you don’t think you’ve been hurt very badly. Research has shown that early intervention in the form of chiropractic adjustment, massage, laser therapy and supervised exercise and stretching programs can make a big difference in longer-term function.
  • Stay as active as you can throughout your recovery. Activity encourages blood flow to the injured area and promotes healing.  It also helps prevent or reduce scar tissue formation and maintain range of motion.
  • Strengthen the affected area(s) as directed. Exercise and stretching programs are designed to help prevent future injuries and are an important part of a balanced treatment plan.
  • Recognize that you may be at increased risk of developing chronic problems. Be sure to tell your doctor if any of the following warning signs apply:
  • A prior history of back, neck or shoulder problems (including previous injury).
  • Distinct numbness, tingling or pain immediately following an accident.
  • Increased muscle tension or reduced range of motion after the crash.
  • You were involved in a rear-end collision.
  • Your head was turned at the moment of impact.
  • You have symptoms that don’t resolve or that become generalized.
  • Do your best to avoid becoming frustrated with the pace of recovery. Setbacks are common and it is not unusual for some symptoms to come and go.

An auto accident can affect your health (and your lifestyle) for years if you don’t receive the proper treatment.  So if you or someone you care about has been injured in a collision, please call our office and make an appointment today.  Chiropractic care can help put your recovery in high gear!

Short on Time During Your Workout? Don’t Skip the Stretching!

Short on Time During Your Workout? Don’t Skip the Stretching!

Little ballerinas
Little ballerinas

Why is stretching the part of our workout regimen that so many of us tend to skip? We might tell ourselves it’s because we’re sort on time, that we’re impatient or that (deep down) we believe stretching is really pointless. But however we rationalize it, skipping the stretching is a BAD idea!

It’s probably obvious that our joints were designed to be able to move in various directions with a certain degree of freedom. But as our bodies age, we become stiffer and lose the flexibility we had when we were young. In fact, chances are (unless you happen to be a dancer or gymnast), that process will start even before you reach your 20th birthday. However, it’s never too late to regain some of that youthful flexibility by becoming more serious about stretching. Combined with strength training, proper stretching can help prolong our mobility and independence—allowing us to perform basic day-to-day tasks well into our senior years. Reaching that high shelf, bending to pick up a dropped object, and accessing that hidden switch behind an awkward kitchen cabinet are all great examples.

One reason it’s really important to stretch before working out is that we are likely to use muscles and connective tissues that are normally inactive. Without flexibility, the risk of getting hurt goes up. However, stretching can help prevent (or even treat) some common types of musculoskeletal injuries if it’s done correctly. Plus, it can feel good! Stretching can be a great way to start the day or to wind down after work.

Preparing the body for exercise by warming up the muscles (increasing blood flow) and stretching is easy and need not take up much of your time. Simply begin moving the various muscle groups in a deliberate way, with slow stretches of the joints towards the end of their range of motion. As you do this, you should notice a gentle “pulling” sensation and hold the position for up to half a minute. Then stretch the alternate side or move on to other muscle groups. Not only does stretching prevent injury, but it also improves the mechanical efficiency of your body. Stretching prior to exercise means muscles and joints are able to move through their full range of motion with less effort when exercising , improving performance.

Other benefits of stretching include improved circulation, less pain and faster recoveries following workouts, and better posture. If you find yourself arriving home stiff and achy from sitting at a desk all day and then commuting—try stretching. You might find that you’ll feel better almost instantly!

Remember—good health is the result of lots of little day-to-day things, including your nutrition, exercise and sleep habits, as well as your healthcare choices. As chiropractic physicians, we’re experts in diagnosing and treating disorders of the musculoskeletal and nervous systems. We’re also experts in prevention and performance. If you’re interested in any of these things, we encourage you to call or visit our office today!