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Time to Get Outside With Golfing and Gardening

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Five Tips From Your Chiropractor to Make the Most of Your Summer Gardening

For many of us, gardening is not just a necessary part of our summer routine, but a truly cathartic experience. It’s a chance to connect with nature, to see the fruits of our labor bloom, and to find solace in the process. Walking, hiking, enjoying new hobbies, and gardening have been the top ways people have stayed limber over the last few years. Thankfully, these activities also do wonders for our mental wellness, providing a much-needed escape from the daily grind.

With this being said, it’s also not unusual for people to overdo it. Improving, changing, or starting a landscaping project has become popular, which has increased physical activity. Which also means an increase in aches and pains if you aren’t mindful of how you move your body. 

I’ve compiled a few tips to help you maximize your love for gardening while minimizing the risk of experiencing pain. 

  • Warm-up/Stretch: Many of us have gone from not having time to engage in hours of gardening daily to having nothing but time to replot our entire yards. Our bodies aren’t accustomed to so much activity or this type of activity. Just as we would prepare our bodies for a new workout, we must prepare our bodies for gardening. All it takes is a few light stretches and some moving to ensure we will not cause an injury. Ask us what the best course of action is for you before proceeding; it’s better to be proactive rather than reactive!
  • Drink Water: Staying hydrated is one of the most important steps when working outside. It’s easy to lose track of time, and dehydration can quickly become serious. Always have water and take a break every 20-30 minutes. Set the alarm on your phone as a reminder, and stretching with every water break will keep you feeling less stiff.
  • Take Breaks: Speaking of water breaks, breaks, in general, are essential. Gardening is strenuous work, and you’ll likely get caught up in completing tasks and lose track of time. Pay attention to your body’s cues, and ensure you are pacing yourself and snacking throughout the day. If you use a timer, set it for every 20-30 minutes to have a washroom break, drink some water, stretch, have a snack, and get your blood circulating.
  • Be Mindful of Large Loads: Bags of soil, mulch, and carrying large planters are a recipe for a back injury if you aren’t careful. If you must, ensure you are bending at your knees and waist. Use your legs to do the heavy lifting rather than your back. In the best-case scenario, you’ll have a wheelbarrow or a buggy to transfer heavy items to the garden. If available, have someone help you with the lifting. And whatever you do, do not lift a heavy item and twist – this can lead to pinched nerves, muscle injuries, and pain that can take weeks to relieve.
  • Remain present: Spending time planning and maintaining a garden can bring joy. The experience of cultivating and watching your garden or landscaping project come together can be very satisfying. Watering and fertilizing plants, seeing flowers bloom, maintaining a rich growing environment, and being outdoors in the fresh air go unmatched when it comes to self-care. Don’t spend this time rushing through your thoughts and thinking of what you are doing next. Instead, be present in every moment and enjoy your creation!
  • Bonus – Move From Task to Task: Have you ever been focused on one single task for hours in the garden, only to realize your joints are stiff and you can barely move? Instead of concentrating on one job at a time, move around the garden and vary your tasks to avoid holding the same position for extended periods. This will also allow you to keep your circulation moving and prevent cramping.

Overall, gardening is an excellent use of your time. It allows you to feel productive, spend time outdoors, keep moving, and hopefully have the garden of your dreams by the time you’re finished. These tasks are significant for your body and mental wellness outside your routine. 

If you experience sudden pain or aches that are outside the norm or require guidance with stretches and movements to help you remain agile, give us a call to have your spine checked.

Happy gardening!

 

Chiropractic Care for Golfers

If you are a golf lover, I know there is nothing better than gathering with friends and spending the day on the golf course, especially if it is followed by a meal at the clubhouse and some great conversation!

If you’ve ever experienced a golfing injury, you know how it can disrupt what should be a fun and relaxing day. The repetitive, controlled movements of golf can strain your joints and muscles, potentially aggravating any pre-existing conditions or injuries. But here’s the good news: with the help of your chiropractor, you can significantly reduce the risk of these injuries, even at the most inconvenient times.

Injuries are like Accidents

There’s no good or bad time for an injury, but let’s see how your chiropractor can help you prevent injuries and improve your golf game. Joints and muscles are used for that perfect stroke from your neck to your ankles. If you live a sedentary lifestyle, your risk of injury is more significant than if you are naturally active. 

There are many ways Chiropractic can help improve your game, including:

  • Reduced back pain
  • Increased flexibility
  • Better biomechanical function, improving overall functionality
  • Increased and enhanced range of motion
  • Improved posture, meaning improved form

How Can Chiropractic Prevent Injuries?

Regular stretching, exercise, and adjustments are always the best course of action. It’s common knowledge that even 30 minutes of exercise a day, 3-5 times a week, will dramatically improve how your body functions and recovers, but stretching is equally as essential. Flexibility allows for a more excellent range of motion and the muscles to stretch naturally without overextending. 

A critical piece of this prevention comes with making stretching a part of your routine before you begin a game. Warm muscles are more limber, meaning those first few shots may not be as chaotic as they once were. Getting the blood flowing and getting the group of people you’re with moving before the game is a fun warm-up exercise for everyone. 

It Starts With a Simple Conversation

Talk to us about the best stretches before and after a game; your golf stretches may differ from your cycling or gardening stretches!

Aside from consulting with us about an individualized pre-golf plan, your muscles and joints need lots of water to prevent dehydration and reduce muscle pain the following day. Water is essential if you include alcoholic beverages in your golf day, as alcohol is very dehydrating.

Golf is a great sport; the social aspect makes it a fun way to get in some low-impact exercise and great conversation. It is a mind/body workout that will make you feel relaxed and improve your sleep. 

The next time you are at our office, ask about a streamlined approach to exercise, stretching, and adjustments to help improve your golf game.

 

Chiropractic Care Has Long-Term Benefits

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Chiropractic Care Has Long-Term Benefits

You don’t need to experience a catastrophic injury to begin chiropractic care. There are plenty of reasons to include chiropractic adjustments in your self-care routine that go beyond healing immediate injuries and natural pain relief. Chiropractic can provide longevity, proactive injury prevention, improved sleep, and an overall feeling of wellness.

What are some of these benefits, more specifically?

Improved mood and increased energy

Those who have experienced a chiropractic adjustment know the feeling of relief after an appointment. You sleep better, your joints feel looser, and your body can feel lighter. The improvement in mood and energy allows for less stress and better productivity.

Natural pain relief

This goes without question. Most people arrive at a chiropractic clinic after a sustained injury or for relief from chronic conditions like sciatica, migraines, or arthritis. Chiropractic care has a reputation for improving the quality of life of those living with chronic pain. However, preventative care is the goal, so receiving chiropractic care before the onset of pain-inducing conditions or accidents will always improve your results and overall quality of life.

Increased flexibility and range of motion

One thing patients love about chiropractic care is the restorative effect adjustments and care plans can have on your quality of life. Aging affects us all, and over time, our joints can wear down, muscles become tighter, and some experience bone density loss. The realignment of the spine relieves stress on joints and muscles, allowing you to remain more agile. Better agility equates to fewer everyday injuries we commonly see in the aging population. Remaining active safely, as you know, dramatically improves longevity. Aging gracefully can happen for you.

Improved athletic performance

We aren’t all athletes, but the ability to maintain athletic performance is something that is vitally important to many. There is a reason professional athletes have a chiropractic team on staff, but even those of us who want to maintain our everyday level of athletic performance recreationally require the expertise and knowledge of a chiropractor. The slightest adjustment can improve overall performance, even for those of us who participate in recreational forms of sports.

Chiropractic care offers several long-term benefits

Chiropractic care often focuses on your spine but also has the capacity to focus on other parts of your body depending on the particular issue you’re dealing with. It’s never a one-size-fits-all scenario, and treatment plans are as individual as the person being treated.

Self-care is more than bubble baths and weekend trips, although I would never suggest removing these activities from your routine. Your day-to-day care, including meeting your medical and chiropractic care needs, sets the foundation for optimal self-care. The goal is always longevity, proactive injury prevention, improved sleep, and an overall feeling of wellness. This can be achieved through chiropractic care.

Connect with us to learn how chiropractic care can have long-term benefits for you.

Ankle Sprains

An ankle sprain is not only painful, it can be a long-term inconvenience. An ankle sprain in the snow and ice adds another element of concern when you are afraid of further injury or re-injuring a healing sprain. An ankle sprain in the other seasons can prevent you from being able to participate in activities you may enjoy or require to maintain your job or your household. The sprains can add stress to your day and the rest of your body, which will quickly compensate for your ankle’s lack of mobility.

Patients are often shocked to discover that a sprained ankle can lead to neck soreness and headaches!

What Does This Mean?

It means that your spine, hip, legs, abdomen, and shoulder/neck can become stressed when you do everything to avoid the pain of the ankle.

In short, take your time and rest, especially when you have a million other things you would rather be doing.

If you have sprained your ankle, we will ensure you are well-equipped with all the tools you need to ensure you are safe and educated. We will also test the grade of the sprain and move forward with treatment options accordingly.

There are three grades of ankle sprains. Each classification will help you understand the nature of your injury and the best treatment options.

The Three Grades of An Ankle Sprain, Explained

An ankle sprain is an injury that involves ligaments that are stretched or torn. With your ankle, this can happen to the joint’s interior or exterior. It could be an inversion or an eversion sprain; the discomfort and urgency to allow your ankle to heal without further stress or injury is essential.

Grade 1: This is where the ligaments have not been torn but have stretched further than they should have. Symptoms can include discomfort when jogging, jumping, and sometimes even walking. The ligaments may feel stiff and unstable, and there could be some mild swelling.

Grade 2: This is the most common type of sprain we see. The ligament is partially torn, which can be moderately uncomfortable or painful. A grade 2 sprain can be painful when walking, and there is likely a moderate level of swelling and bruising.

Grade 3This is the most severe, and it involves a complete ligament tear. The pain is severe, even when not standing on it, and noticeable swelling/bruising will occur. The level of pain makes it very difficult to use. 

What’s Next?

Your ankle plays a vital role in your mobility; no one understands this better than a Chiropractor and the individual experiencing the sprain. The truth is that most sprains can begin to heal nicely with rest, ice, and elevation. But to speed up the recovery process and ensure you aren’t doing further damage, we would develop an individualized treatment plan to not only help with healing but also move forward with a prevention plan. This plan will include adjustments, light stretches, and strengthening exercises.

Ultimately, a sprained ankle at any time of the year is a huge, painful, and sometimes long-lasting inconvenience. Luckily, we are here help you ensure your ankles remain solid and mobile so you can enjoy the changing seasons and all your activities, free from stress!