Key To A Healthy Summer

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Summer Health Guide

The summer sun certainly has everyone outdoors more, but enjoying the fresh air and increased temperatures requires habits promoting optimal health and well-being. The delicate balance of work and play during the summer can improve your mood, focus, productivity, and overall fitness.

Before you get out the beach towels and sunglasses, here are some tips to ensure your health is at the forefront of your summer habits:

  1. Stay Hydrated: Be sure to reach for water before you feel parched. Keep your water bottle handy (and full) so you can easily reach for it. Can’t stress it enough, but drinking enough water is one of the most important things you can do to optimize your wellness. So please, don’t skip this step.
  2. Snack Smart: Summer is the time to take advantage of homegrown produce. Please pay attention to when your favourite fruits and vegetables are at their best, and enjoy! In addition, protein-packed snacks are high value because they will give you the energy you need while ensuring you stay full longer.
  3. Get Outdoors: Take advantage of the longer, warmer days by having breaks and meals outside. Being outside in the fresh air is a great way to recharge, and if you have the opportunity – short outdoor naps are incredibly refreshing. Being close to a lake or any water is a bonus!
  4. Stay Active: Consider walking or biking to work. Park farther away from the entrance of the mall or grocery store. Go for walks, or plan some hikes with friends. Spend time swimming, gardening, or picking up an outdoor sport like pickleball or tennis. Increased daily physical activity will keep your body strong, make your sleep more peaceful, and improve your mood. Also, remember stretching!
  5. Unwind and Enjoy the Warmer Months: Summer feels like the shortest Canadian season. We squeeze in as many outdoor activities as possible, making summers hectic. Remember to slow down and take the time to enjoy the long sunny days and warm evenings. Mindfulness and gratitude are a must all year.

By not compromising your wellness during these sunny months, you’re soaking up much more than just the sun. Remember, small, consistent actions can significantly improve your overall well-being.

Focusing on chiropractic care is vital during the summer because you are moving more, so we should be extra diligent about it.

Moving our bodies differently, like bending while gardening or sitting in one position for too long during a long road trip can lead to sore muscles, misalignment, and joint pain. So, whatever you do, keep in touch, and let’s work together to maintain a healthy body and enjoy the beautiful weather.

Summer is here briefly; don’t spend it indoors with injuries.

 

What Chiropractic Thinks About Cycling

Whether you are an avid cyclist or enjoy a recreational bike ride with your friends or family, cycling is an excellent form of exercise. However, any form of cycling leaves you prone to injury. All forms of biking are not without the risk of injury – whether it’s from a fall, overused joints or muscles, improper balance, or poor posture habits. Cycling, like all forms of exercise, the physical stress can take a toll on ligaments, tendons, nerves, muscles, and joints. The crucial part here is that your spine is the part of your body that requires the most attention because all other cycling movements radiate from your core and spine, causing misalignment.

What is The Solution?

This is where Chiropractic comes in to help with preventative and reactive measures to existing injuries.

Chiropractic can help the most common cycling injuries, like:

  • Wrist/Hand/Forearm: This includes numbness and pain, elbow dislocation, lateral epicondylitis (tennis elbow), ulnar neuropathy, Carpal Tunnel Syndrome, and Cyclist’s Palsy.
    Shoulder: This includes AC joint sprains and clavicle fractures.
  • Back/Neck: This includes tightness in the neck and lower back pain, as well as piriformis syndrome, when the piriformis muscle cramps and presses on the sciatic nerve, causing buttock pain or sciatica.
  • Knee/Leg: This includes Cyclist’s Knee (patellofemoral syndrome), patella and quadriceps tendonitis, medial plica syndrome, and iliotibial band friction, which affects the kneecaps or outer knees. It also includes Achilles tendonitis and thigh and hip flexor strain.
  • Foot: This includes numbness and tingling, plantar fasciitis in the heel, and arch pain.
    Muscles: Muscle pain includes soreness that lasts and goes away in 24 hours and delayed onset muscle soreness (DOMS) that lasts longer than 24 hours.

The truth is that all forms of activity come with long lists of potential injuries. Cycling also has a long list of significant effects on the body. Cyclists have reported improved overall cardio, range of motion, heart rate variability, muscle strength, and athletic ability. Essentially, people report becoming stronger and faster with ease.

Preventative Care

The best preventative work comes when you include a chiropractic care in your regimen. Regular chiropractic care can prevent many injuries due to falls or improper technique.

Here are some tips to help prevent some of these injuries:

  • Always stretch before a ride.
  • Adjust your seat height so it’s not too high or too low.
  • Knees should be aligned with your feet at 90 degrees when riding.
  • Make sure your bike fits you correctly. Everyone has a different arm length, leg size, and posture; try out several bikes of various sizes to determine which frame size and other features are a good fit.
  • Avoid hunching your shoulders.
  • Use the pedal stroke completely to avoid pointed toes and tired and cramped calves.
  • Adjust your handle grip frequently.
  • Don’t constantly tilt your head to one side.
  • Stay hydrated.
  • Stay warm in cold weather and cool in warm weather.

Cycling is an activity that can (and should) be enjoyed by the whole family. With the changing seasons, it’s something we can look forward to, and it often brings a refreshing start to spring after some long winter months.

Including chiropractic care in your cycling routine and ensuring you have correctly fitted safety gear is the most essential part of this journey, aside from the fun you will have!

How Chiropractic Helps Muscle Tension and Herniated Discs

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Can Chiropractic Address Muscle Tension?

What Causes Muscle Tension?

There are several causes of muscle tension. Acute cases are often the result of recent injuries. Longer-lasting muscle tension can be caused by repetitive activities like sports, unusual sleep positions, lack of sleep, emotional stress, unhealed past injuries, and desk work. We all know how being too sedentary can have poor physical outcomes.

Additionally, muscle tension is generally tied to poor posture and a misaligned spine. This is where your chiropractic health care team comes together to help correct the misalignment and posture concerns. In theory, improving your posture can sound straightforward. However, old habits and poor muscle development require more than just thought to be corrected.

How Chiropractic Will Help

We will assess and ask questions about your habits, rest and wake patterns, and activity levels. Then, if needed, a Chiropractic adjustment can be made to correct vertebrae movement in your spine. The goal of the adjustment is to restore the proper alignment of your spine while instigating the nerve impulses that will allow your muscles to relax.

Muscles are attached to bone and tendons, which means when the spine is misaligned, the tendons pull on muscles, causing tension.

The Chiropractic Adjustments are Not Just for Spinal Health

Adjustments can help with many causes of muscle pain and tension. Chiropractors work in a way that addresses body function, alleviating the cause of the discomfort you are experiencing.

Alternatively, tight muscles or spasms can cause misalignment in the bones and vertebrae, which can cause or exacerbate misalignment. Treating the tension is the catalyst for long-term healing and improvement.

Regardless of the Cause, We Can Help

There is no right or wrong answer to muscle tension regarding care delivery. Massage, physiotherapy, and chiropractic care complement each other regarding uncovering methods to treat and prevent injuries, muscle tension, and other issues related to a misaligned spine.

Your physiotherapist may recommend chiropractic care, we may recommend massage, and your RMT may recommend physiotherapy and chiropractic care. The general rule is that we work together as a team to ensure the best circle of care for your circumstances and your family.

It’s Always Best to be Proactive

Making Chiropractic Care a part of your primary routine as a preventative measure is always the best course of action. Years of muscle tension can undoubtedly be prevented in many cases. Many patients seek Chiropractic Care as a means to focus on reactive care, later wishing they had discovered the benefits of Chiropractic Care earlier.

If you are not already connected to a chiropractic care team, reach out to us and schedule a Chiropractic Spinal Assessment.

 

Should I See a Chiropractor For a Herniated Disc?

What is a Disc?

A disc is an intervertebral disc that lays between each vertebra of the spine. It acts as a “shock absorber” and a “shock distributor” – allowing for flexibility in your spine. These discs have a tough outer layer and gelatin-like center.

When there is a defect or crack in the disc’s outer layer, the gelatin-like substance that creates the cushion for your vertebrae leaks out. This is referred to as a bulging, herniated, or ruptured disc. The degeneration of the disc can be gradual or sudden, depending on the cause.

The causes can range from accidents to obesity to poor posture. Whatever the reason, the pain that results from a herniated disc can be excruciating at its worst and hugely inconvenient at best.

What’s Next?

We will assess the severity of your injury, complete a thorough medical history and a physical exam, and perform neurological and orthopedic tests to determine the best course of action. 

We may order an x-ray (or other diagnostic tests) to get a good look at what’s happening. We will assess the health and structure of your entire spine, as damage in one section of your spine can lead to pain in a completely different part of your body.

What if I’m Not a Good Candidate for Chiropractic Care?

The truth is, not everyone is – and there are various reasons for this. But some more immediate conditions will require a surgeon. If you lose control of your bladder or bowels, you will likely be referred to a neurologist or neurosurgeon. In addition, if there is a considerable decrease in strength, sensation, or mobility – being assessed by a neurology specialist is required. 

However, if you are a candidate for Chiropractic care, we will be able to provide you with various treatment options to address your pain and symptoms. 

Treatment

To treat a herniated disc, we will will develop a treatment plan that will include spinal adjustments, exercise and more. If needed, we will recommend seeing a pain medicine specialist and/or physiotherapist.

Wherever your course of treatment takes you, living with the pain of a herniated disc can be almost unbearable at times. The most critical piece of information you can have is to choose a course of treatment and remain committed to it.

If you believe you have a herniated disc call us today and schedule a Chiropractic Spinal Assessment.

 

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!

 

Time For Spring Cleaning? Here are tips to save your back.

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How You Can Manage Plantar Fasciitis

What starts as an occasional sharp pain that suddenly develops in the heel of your foot can become a nagging, constant pain that causes you to limp or avoid walking altogether. If you have experienced this, I’m sure your healthcare team has looked into a plantar fasciitis diagnosis. At a glance, it can sound like a minor injury. Still, the long-term effects of this painful condition can seriously interfere with your quality of life. 

What is plantar fasciitis?

Also described as “joggers heel,” it is one of the most common causes of foot pain. The plantar fascia is a flat bed of tissue or ligament that supports the arch of your foot by connecting your heel bone to the toes. If the plantar fascia becomes strained, it can become swollen, inflamed, and weak. This causes pain in the bottom of the foot when standing, walking, or running. 

What are the symptoms and factors that increase the risk of development?

A sharp stabbing pain in the bottom of the heel of your foot simply categorizes plantar fasciitis. The pain worsens when you are bearing weight on it, particularly after prolonged rest periods. It is commonly reported that the most intense pain is felt upon getting out of bed in the morning or after long periods of sitting.

Ignoring plantar fasciitis may result in chronic heel pain; in some cases, if the plantar fascia continues to be overused, it can rupture. 

Typical signs and symptoms of plantar fascia rupture include:

  • A clicking or snapping sound.
  • Significant local swelling.
  • Acute pain in the sole of the foot.

 Factors that increase the risk of plantar fasciitis:

  • Certain types of exercise. Activities that place stress on the heel and attached tissue include long-distance running, gymnastics, dance, and aerobics. These can contribute to an earlier onset of plantar fasciitis.
  • Excess weight. Being overweight puts extra stress on the plantar fascia.
  • Age. Plantar fasciitis is most common between the ages of 40 and 60.
  • Faulty foot mechanics. Being flat-footed, having a high arch, or abnormal walking pattern can adversely affect how weight is distributed when standing.
  • Occupations that involve a lot of standing. Teachers, movers, physical laborers, and others who spend most of their work hours walking or standing on hard surfaces.

Getting a diagnosis

Tests are not necessary to diagnose plantar fasciitis. The diagnosis is made based on history and physical examination. We can examine your feet and watch how you stand and walk. We will also ask questions about:

  1. Your past health, including illnesses or injuries
  2. Your symptoms include pointing out where the pain is and what time of day your foot hurts most.
  3. How active you are and what types of activities you do.
  4. How long have you experienced this pain?

How do you treat plantar fasciitis?

Plantar fasciitis often occurs because of injuries that happen over time. With treatment, pain will reduce in a few weeks, but it may take a few months to a year for it to resolve completely.

Start by giving your feet a rest. Cut back on activities that hurt your foot, and try not to walk or run on hard surfaces. Properly fitting shoes with adequate support are always a suggestion. Stretching and strengthening exercises or specialized devices can also relieve symptoms and speed up recovery.

How can Chiropractic help?

  1. Exercises. We can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and strengthen lower leg muscles to help stabilize the ankle and heel.
  2. Athletic tape. We may recommend using an athletic tape to support the bottom of your foot.
  3. Night splints. We may may also recommend wearing a splint that stretches your calf and foot arch while you sleep. This holds the plantar fascia and Achilles tendon in a lengthened position overnight and facilitates stretching.
  4. Orthotics. Finally we may prescribe arch supports or orthotics to help distribute pressure to your feet more evenly.

If you are experiencing heel pain and suspect you have plantar fasciitis, connect with your local chiropractor. Prompt treatment can help reduce the healing period and prevent prolonged periods of recovery. Let us help you to manage your plantar fasciitis.

 

5 Ways to Seamless Spring Cleaning

Depending on where you are in the world, it seems like winter is on its way out. Here are five ways to ensure your spring cleaning is seamless. It is time to purge, crack open the windows, and get into those hard-to-reach corners. What’s spring cleaning without moving furniture and getting right in there? Am I right? 

We’ve been waiting many long months to reopen our homes to the fresh air, the sounds of nature, and the ability to clear out that built-up clutter. But injuries, particularly back injuries, are prevalent this time of year. The injuries brought on by lifting, twisting, and tripping are the ones that can have long recovery times, so how can you prevent them and make the most of your efforts?

1.Create a To-Do List

I have noticed with patients that the desire to do it all at once can leave them scrambling to complete the many tasks they have started. Adhering to a list and completing one task at a time will allow you to remain organized and sure of your surroundings. Working in one area of the home at a time will allow you to declutter and clean to completion comfortably. This makes it less likely to be tripping over cords or losing track of time. Lists will help you to remain on track and prevent confusion.

2.Warm-Up

You may think, “Warm up to clean the house?”.

Yes, bending, moving, lifting, and scrubbing can make you – at the very least – feel sore the next day. Injuries are more likely to occur if you have stiff muscles. Take a walk around the house, do a few simple stretches, and get your muscles warm and blood circulating to your extremities. Five minutes of stretching can prevent months of recovery from an injury, so please don’t skip this step!

3.Keep Your Abs Tight

Keeping your abs tight throughout the cleaning process will give you a great ab workout and help support your back while moving and lifting items. Many back injuries occur due to poor form when moving, lifting, or getting up from awkward positions. However, having a solid core will help prevent these injuries by keeping your musculoskeletal system firmly in place. 

4.Use Your Legs, Not Your Back

Instead of bending at the waist, use your legs and squat or lunge! Squat while cleaning the bottoms of windows and mirrors. When cleaning the tub or picking items up off the floor, squat and bend at the knees when reaching for objects, and lunge while vacuuming or weeding the garden – both of which are great for your shoulders and arms. 

5.Clean More Than Your Home

Spring cleaning isn’t just about the physical aspect of cleaning and purging either. Cleaning up your eating habits and routine is a great way to get back on track after the long winter months. Meal planning can make getting organized with your food easier.

Getting into a better sleeping routine is sure to have you feeling and looking better. Making movement a crucial part of your daily routine will help you keep your body agile and in shape – so you can proactively prevent injuries.

Your home is an excellent place to start, but remember to include the rest of your life. Make sure your chiropractor appointments are scheduled into your routine, and make fitness a part of this equation.

Enjoy Yourself

Enjoy yourself by putting on music or a podcast. Ensure you enlist family members to help with these tasks so you don’t become overburdened with house/yard work. Tasks can be easily divided and categorized per age group when involving children, especially if you can turn it into a game!

Life is better when it is decluttered, the fresh air flows, and we feel like we have accomplished something. Happy Spring cleaning!

 

Is sleep really important?

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Yes, You Should Continue With Chiropractic Care in The Winter

The cold, damp air during the fall and winter often exacerbates joint and muscle pain – so yes, you should continue with chiropractic care in the winter!

Maintaining your best health means doing what you can to prevent injuries, decrease pain, and promote recovery. Whether you are just not feeling like yourself, recovering from a fall, have a recent injury or arthritis, or are living with chronic pain, we are here to help you all year round. 

How Chiropractic Can Help

We can help treat falls on ice and slick surfaces, snow sports injuries, and other joint and muscle stiffness and pain, whether as your primary source of treatment or in accompaniment to traditional medicine.

How does an Chiropractic help?

  • Joint pain is often exacerbated by cold, wet weather. This can be a result of joint fluid moving less freely, making the joints stiffer and causing pain during movement. In addition, muscles contract with the cold and become less freely moveable. Chiropractic adjustments allow your muscles to loosen and relax, your joints to release, and the fluid within to move freely, and most of all, help to prevent and reduce pain.
  • Winter sports injuries: Injury prevention and recovery often involve several modes of treatment, from traditional medicine to preventive care. You can help to loosen up before a snowboarding or ski trip with an initial trip to us. If you do get injured, chiropractic care can help you heal faster and with less discomfort. Chiropractic care helps the body heal naturally without invasive procedures or medicine. Your adjustments can help with misalignments and can be a great addition to other medical treatments after a fall or impact.
  • When you are comfortable, you sleep better. Adequate sleep is paramount in maintaining the parts of your body that promote overall wellness. When you get the rest you need, this affects your mood, alertness, and ability to maintain safe practices. 

Keep Us at The Top of Your Winter Wellness List!

We care about how you manage through the winter months. Whether you are a snow lover or a snow avoider, simply being cold or damp can make you feel sluggish, sore, and unmotivated. 

As an essential part of your healthcare team, we want to ensure you maintain optimal health and wellness all year. So, yes! You should absolutely continue with Chiropractic care in the winter!

 

Your Sleep Affects Your Health More Than You May Believe

As a member of your healthcare team, I would be remiss if I did not ask questions about your sleep habits. After all, your sleep affects your health more than you may believe. Your sleep quality is essential to how your body repairs itself, metabolism, joint and bone health, and mood.

There are many variables to consider regarding how well you do or don’t sleep, but in the interest of sticking with one – we will evaluate the mattress you are sleeping on.

Beyond the price tag, there are things to consider when making this critical purchase. 

Sore Neck or Back?

Waking up with a sore neck or back will directly impact whether you make it to work on time or at all. Unexpected stiffness or pain can make the simplest tasks feel impossible. The mattress quality can significantly predict how well you maintain your musculoskeletal and joint health while you sleep.

Here are a few things you should remember when deciding to make a mattress purchase: 

When Should A Mattress Be Replaced?

This is a simple one. Before you wake up with sore or aching muscles. If you have turned your mattress a few times and noticed worn areas or cannot seem comfortable, it is time. Typically, ten years is the time to replace a mattress, but again – if you are feeling sore on an older mattress, start shopping around.

A medium-firm mattress is often the most beneficial for those with chronic low back pain. Sticking with a medium-firm mattress has been shown to decrease pain, improve sleep, and generally support your spine better than alternatives. 

Generally speaking, the standing posture of your spine should mimic that of your sleeping position. With this in mind, custom-made mattresses are often the best in reducing pain. 

Alternatively, on the opposite side of the spectrum, soft mattresses decrease excessive force on your joints – but can promote sagging of the hips that causes hip and back pain. 

A New Mattress is An Important Purchase

Purchasing a mattress should be just as important as buying a car. It would help if you saw it, tested it out, lay on it, rolled over, and adjusted it to ensure it fits you correctly. With so many options, I suggest you do your research and take the time to explore the specific features you may require. Even better, ask us for tips on what to look for in relation to your body’s needs. 

Your Quality of Sleep is Affecting Your Health

Sleep quality can significantly impact your quality of life, and that cost should be considered as a predictor of how well you will invest in your health. Sleep deprivation can cause a decrease in your productivity at work, the number of sick days used, and increased injuries due to delayed responses and accuracy. Consider the lost wages as a result of not sleeping well. 

Your Sleep Matters to Us

If you are taking care of one aspect of your joint and body health by maintaining your Chiropractic care, making adjustments to improve your overall sleep is a piece of this puzzle. 

Your body heals when you sleep well, and this is the time it takes to rejuvenate itself so you can feel your best. Take your time and research to ensure you provide your body with the best sleep conditions you can.

In the meantime, take care and let us know of any questions.

 

Neck and Hip Pain – What Can You Do About It?

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What is Femoroacetabular Impingement (FAI) ?

Femoroacetabular impingement, commonly referred to as FAI, is a condition of the hip joint caused by a misalignment in the bony structures that make up the hip. The friction from FAI between these bones causes inflammation, stiffness, and pain. Fortunately, several treatments are available for FAI, including therapies designed by your Chiropractic team. 

low back painThe following explains how we can help treat femoroacetabular impingement.

Femoroacetabular impingement occurs when the two primary hip joint bones—the femur (thigh bone) and the acetabulum (hip socket)—are not properly aligned. This misalignment can cause friction between these two bones, leading to damage over time.

Common symptoms of FAI include pain in the groin or buttocks area, decreased range of motion in the hips, stiffness in the hips or thighs, and difficulty standing after sitting for prolonged periods.

The original cause of FAI is a combination of genetic and environmental factors. Some researchers believe that the risk of FAI is increased by significant athletic activity before a child’s bones mature and that contact sports may worsen hip impingement. FAI is more commonly seen in men who have lived athletic lives since childhood.

Once FAI has become a factor in your health, it is not reversible. However, with appropriate and early treatment, you can slow the progression of this painful condition. 

How Can Chiropractic Help?

Chiropractors specialize in treating musculoskeletal conditions like FAI through spinal adjustments and soft tissue treatment. Through these methods, we can help to reduce inflammation and restore proper alignment. The result is an improved range of motion and reduced pain caused by femoroacetabular impingement. In addition to spinal adjustments and soft tissue treatments, we may also recommend lifestyle changes, including diet modifications or exercise routines that can help alleviate symptoms associated with FAI.

FAI is a Painful but Treatable Condition, Not to Worry!

Femoroacetabular Impingement is painful; however, it is treatable with proper Chiropractic care. Chiropractic care effectively reduces inflammation caused by this condition while restoring proper alignment to improve the range of motion and reduce associated pain. 

If you think you may have femoroacetabular impingement, give us a call to set up a Chiropractic spinal examination.

 

What is Spinal Stenosis?

Spinal stenosis is a spinal condition caused by the narrowing of the spaces within your spine that lend to a safe passageway for your spinal cord. The effects of spinal stenosis lead to compression of the nerve roots. This can cause numbness, pain, and weakness in your neck, legs, or arms. In some more complicated cases, it can even make it difficult to stand or walk for extended periods of time. 

Neck PainThe good news is a Chiropractor can help alleviate many of the symptoms associated with spinal stenosis. The following explains what spinal stenosis is and how Chiropractors like myself can help treat it.

What is the Cause of Spinal Stenosis?

Spinal stenosis is generally caused by age-related wear and tear on the spine, leading to degeneration over time. These age-related conditions include arthritis, herniated discs, bone spurs, or thickened ligaments that compress the nerves in the spinal column. Spinal stenosis occurs most commonly among those over 50 years old but can also appear in younger individuals. It’s also more likely to occur in people who have had back surgery or who are genetically predisposed to this condition. If there are people in your family who have experienced spinal stenosis, there is a chance you may experience the same.

How Can Chiropractic Help?

Chiropractic care is one of the best ways to treat spinal stenosis because it focuses on relieving pressure on the nerves while improving your spine’s mobility and flexibility. Spinal adjustments help improve your range of motion and reduce pain while helping you strengthen your core muscles with stretching and strengthening exercises. We may also recommend lifestyle changes such as losing weight (if necessary) to further reduce stress on your spine. Additionally, we will advise you on proper posture techniques to minimize the strain on your back, particularly while standing or sitting down for prolonged periods.

Spinal stenosis is an uncomfortable and sometimes painful condition that affects tens of thousands. Still, it does not have to be debilitating. With Chiropractic care, you can find relief from your symptoms without resorting to medications or surgery. 

Recent Spinal Stenosis Diagnosis

If you have been recently diagnosed through imaging with spinal stenosis, reach out to us and set up a time for us to investigate how we can help you reduce the adverse effects. And, while there is no cure for spinal stenosis, you can undoubtedly remain ahead of symptoms and prevent further pain.

Fun Ways To Survive The Winter Season

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Chiropractic Tips To Survive Winter

The temperature is dropping, and the damp, cooler weather can mean many things to our bodies. The excitement of winter activities like ice skating and tobogganing begins. For some, there are winter fairs and markets. Others prepare for the holidays and spend time indoors with loved ones and warm blankets. Whatever your winter activity or inactivity, there is always a reason to ensure you regularly visit your us. 

Here are a handful of reasons you should not skip your chiropractic care in the winter:

Brisk Temperatures Cause Many to Be Sedentary

Hibernating is for the bears, not people. It does us a disservice to be ultra-active in the warm months only to undo our fitness all winter. It can take more work to muster up the motivation to get out and exercise. Putting on weight can add extra stress to your joints and lead to difficulties in repairing injuries that can happen when the snow and ice take over. Regular adjustments can help you to remain limber, and we can help you stay on top of your physical fitness. Whether it’s accountability or new ways to move your body indoors, visiting us in preparation for the winter months will benefit your overall health. 

Whatever You do, Don’t Wait for an Injury

Ultimately, the goal should be regular chiropractic visits as a part of your everyday health routine. Being proactive with your health will always be the best course of action. Preventative health care will save you money and time away from work and family and improve your quality of life. Preventative care in place of waiting for an injury is the best health care. We are here to help you with this every step of the way.

A Safer Way to Enjoy Winter

You don’t have to love winter, and you don’t even have to like winter, but we want you to have the tools to be safe and healthy. Whatever your winter activities consist of, even if it’s binge-watching television, we want you to be comfortable and pain-free. Finding ways to fit physical fitness into your days is essential. Finding ways to prevent injuries is crucial if you’re an active winter person. Adjustments (and lots of water) will keep your joints lubricated and moving freely.

If Chiropractic care isn’t a regular component of your care, contact us for a Chiropractic assessment. You wouldn’t drive a car that hasn’t had a winter tune-up (I hope, anyway). Make sure you are putting the same maintenance into your body.

Winter Hiking Tips

Winter is upon us; if you’re like me, it’s an exciting time of year. So many winter activities will require you to be outdoors in the fresh air. However, hiking requires very little equipment and will satisfy the need to move your body with little skill. Going on a winter hike is a perfect way to improve your mood and boost your mental wellness.

Here are my top winter hiking tips:

Let someone know where you plan to hike. Tell someone where you’ll be and how long you plan to be out. Please share your location. It’s unlikely you will get lost, or things will go awry, but it is better to be safe than sorry. It is a quick and straightforward solution, especially when sharing your location and checking in with a friend or family member.

Hike during the daylight hours. With short days in winter, you must plan accordingly. Start your hike early and choose a trail you can complete in daylight hours. Try to find a hike in the sun, as it will be significantly warmer than any other trail. On windy days, look for hikes at lower elevations in the trees to block the moving air.

Keep your electronic devices warm. Your device batteries will run out of energy faster in the cold weather. To avoid losing navigation or your ability to contact others, carry a charger and keep your devices as warm as possible.

Use a wide-mouth thermos or water bottle. Carrying warm liquids and water with you is a must. A wide-mouth container will The cold air is dry, and you can become dehydrated just as quickly as you can in the warmer weather. Remember, you will work up a sweat under all those layers!

Wear layers and have icers for your boots. We all know that layers are a must when spending significant time outdoors in the winter. Layers from your head to your gloves to your socks are great. Hand warmers to prevent frostbite and icers for your boots will allow you to hike safely, particularly when the ground is icy. Collapsible hiking poles are perfect for unexpected icy patches or ice hiding under layers of snow.

Check the weather and trail reports before you leave your home. If there is a chance of snow, you know how quickly the environment and visibility can change. Road and trail conditions require your attention before you embark on your hike.

Ensure your car maintenance is up to date. The last thing you want is to get back to your car for it to either be buried in snow or it won’t start. Does your vehicle have a first aid kit, an emergency kit, and blankets? Is there adequate gas in the tank? Do you have windshield wiper fluid? Your car’s maintenance is as essential as maintaining your body’s ability to take the hike.

Final recommendation – come in and receive regular Chiropractic adjustments. Regular adjustments will allow your body to work optimally, which is the key to preventative care.

Winter hikes are a favourite pastime. Taking in the little daylight we get during this time of year, along with the fresh, is a simple but effective way to prevent becoming sedentary and will provide the perfect recipe for a good night’s sleep.

Until next time, I hope these winter hiking tips help. Happy hiking!

 

Tips to Avoid Fall Yard Cleanup Injuries

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Avoid Injuries During Fall Yard Cleanup

Every year, we see an influx of patients who have injured themselves while completing their annual fall yard cleanup. Pruning trees, cleaning gutters, raking leaves, and general bending and lifting can create a perfect environment for back injuries, strains, sprains, or falls. The general use of leaf blowers, rakes, ladders, and carrying heavy bags requires a thoughtful plan to prevent injuries, and you know, as Chiropractors, we like to focus on prevention!

So, we’ve created a short list can help you make preventative choices. However, we encourage you to see schedule an appointment with us before you begin any heavy end-of-season yard work to develop a plan best suited to you.

  1. Stretch. Remaining limber is always your first line of defense. Stretch your shoulders, back, wrists, and neck for a few minutes. These areas are the most susceptible to yard work-related injuries. 
  2. Hydrate. As the weather becomes cooler or cooler compared to a scorching summer, you may not feel the same need to stay hydrated. Hydrating will prevent dizziness and help your joints and muscles remain malleable while working.
  3. Dress for the occasion. Fall weather is unpredictable, so check the weather report before planning your tasks. Wear comfortable clothing that you won’t overheat in. Light layers work best, and ensuring long sleeves and pants will help protect you from bugs. Closed-toed shoes are a must (for obvious reasons) and work/garden gloves to protect your hands. 
  4. Do you have protective gear? Sunscreen is item number one on this list; too many people lose sight of UV rays as the weather changes. Glasses or goggles, depending on what tasks you are taking care of, along with back, knee, or wrist braces, are helpful. And don’t forget the earplugs if you are using blowers or chainsaws. 
  5. Ergonomics and posture. Good posture often begins in the store when you are purchasing your equipment. Choose rakes, shovels, blowers, etc., that are comfortable for you. Be mindful of your posture, and avoid hunching over or lifting by bending your waist. Always lift at the knees, using the strongest parts of your legs to lift items. Ensure you are using both sides of your body equally if you can; this can help prevent extra soreness or overworking muscles on one side.
  6. Be careful when using a ladder. If using a ladder to remove leaves and debris from your gutters, make sure it’s sturdy with no loose screws or hinges. Be sure to place it on a firm, level surface, and it’s full double. Check it is fully open and locked. Wear shoes with nonslip soles when climbing, and ask someone to hold the ladder in place if you can. Always face toward the ladder when climbing and descending, and never sit or stand above the level indicated by the manufacturer.

When You’re Finished

Call an appointment for a Chiropractic adjustment when your yardwork is complete. Year-round maintenance doesn’t just apply to your yard; it also applies to your body!

Injury Prevention Starts With Maintaining Mobility

The chillier weather is upon us, which means many folks will either be switching up their activities to accommodate ice and snow or remaining indoors and possibly becoming increasingly more sedentary as winter emerges. However, if you aren’t attempting to keep moving, you could risk your long-term overall health. Suppose you are switching up your activities to accommodate the ice and snow. In that case, injuries can be imminent if you aren’t prepared.

We do not suggest you begin training to run marathons (unless this is what you desire). Still, to remain healthy, we must monitor what we put into our bodies and how we stay as physically fit as possible.

Stretching Is A Must

Even if you are in a position to move around for some of the day, your body requires stretching. Long periods of sitting or standing will affect our circulation; this can cause a deterioration of muscle mass, ultimately affecting systems of your body.

Occasionally we suggest yoga, but we’d error on the side of caution when choosing an online class that is appropriate for you. Without instructors who can watch your form and make suggestions to eliminate the possibility of injury, this is one we wouldn’t necessarily recommend for those with compromised mobility. However, if you don’t fall into this category, starting with an online or in-person beginner program can be a great start to something you may love. 

If yoga has yet to be on your list of things to try, continuing with light stretches throughout the day is highly recommended. Remember that your form is equally as crucial as the stretch itself, so take your time and make sure you are breathing through it and that it feels right. Stretches should feel like more of a relief than painful. Stretching too much can cause very sore muscles and may cause you to want to give up.

Online Workouts

If being online has become your go-to, there is a workout for every body type, goal, and injury. The past bunch of years have normalized online workouts and access to personal trainers. You can now workout with your favorite celebrity, neighbor, friends, and even a personal trainer.

Home Gym Or No Home Gym

Whether you do or you don’t. This should not be a barrier to an exercise program. Using household items as substitutes is a perfect alternative to traditional hand weights.

What are good alternatives?

  • Large bottles of liquid detergent are great because they have handles, and you could easily use two at a time, provided they have the same amount of liquid in them. 
  • A bag of potatoes is a standard 10 lbs. This is easy to assess, and the bags are easily manipulated, so there is less likelihood of dropping them and causing injury.
  • A backpack with cans inside is an excellent use of weight when doing squats or lunges, and the weight will remain evenly distributed. 
  • Cans of paint are great for bicep curls.

In addition, recommend an inexpensive set of good-quality loop resistance bands. They often come with an insert with exercises that can be done while watching your form, typically used to prevent injuries.

There are several great videos on YouTube that will show you how to use them efficiently. The great thing about these bands is that you can work almost every muscle safely and effectively.

Get Out There

If you have begun to slow down, return to the gym or your local pool to resume or begin an exercise routine.

Ultimately, there is little reason to remain sedentary. As always, beginning something new can be intimidating or challenging for some, but if you combine it with the ability to start in the privacy of your own home, it can be appealing. Home gyms are a great alternative to attending busy local public gyms.

Whether it’s the occasional stretch, a daily walk, or continuing to work out with your gym community – anything is an excellent alternative to sitting and wishing you were more active. 

When you feel better physically, you will always feel better mentally. So keep it moving!

Contact us to ensure you are maintaining optimal health with proper form, adjustments, and overseeing your general physical health.

 

Care for Neck Pain, and helpful tips for heading back to the Gym

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Chiropractic Care for Neck Pain

Neck pain is one of the most common reasons we see patients. Your neck, also called the cervical spine, contains many small vertebrae that support the weight of your head while supporting the connection between your brain, spinal cord, and nervous system. Your neck is strong, but its delicate structure and flexibility make it susceptible to strain and injury. 

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements, and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing a chiropractor about your neck pain is essential in correcting an injury. During your visit, we will ask you a series of questions and perform an exam to locate the source of your pain. We will ask about your current symptoms and if you have already tried to alleviate the pain alone. A few of these questions may include:

  • When did the pain start?
  • Does the pain travel to other parts of your body?
  • Are there movements that reduce the pain?
  • Are there movements that make the pain worse?
  • What measures have you taken to reduce the pain already?

A portion of the exam will also include a physical component where we will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. We will also examine your spine to note any curvature and alignment and for tight muscles or spasms.

In some cases, there may be a request for additional imaging tests like an x-ray, an MRI, an EMG, or a CAT scan to check for bone spurs, fractures, arthritis, herniations, bulging discs, or nerve damage before moving forward with a treatment plan. There are instances where treatments are out of the chiropractic scope of practice, like surgeries or medications, and you’ll be directed to your medical physician. 

Neck Adjustments

When your treatment is in the scope of chiropractic care, cervical adjustments are given to help improve mobility and to restore the range of motion. These cervical adjustments will also increase movement in the adjoining muscles. Typically, patients notice improved mobility, reduced pain, soreness, and stiffness. 

Additionally, we may include additional treatments depending on your profile and the best-case planning for your needs. This may consist of massage therapy, rehabilitative services, or exercise.

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, talk to us to assess whether we can help you have an improved standard of living. Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself.”

 

Getting Back Into The Gym

We all start the new year with good intentions. We want to write more, learn something new, pick up a new hobby, or get into the best shape of our life. But for many of us, something changes and we fall right back into old habits and routines. Going to the gym the first month of the year looks very different than going to the gym the ninth month of the year. So, what is the best way to get back into the gym?

If you have fallen back into old habits and feel inclined to wait until the first day of the new year, then we are here to tell you that the best time to get back into taking care of your body is now. This does not mean jumping right back into a tough routine, but easing back into maintaining a moderate level of activity should be the goal. 

Ease Back Into a Workout Regimen

New year’s resolutions can be great. They also create a type of urgency that is challenging to maintain. When it comes time to create new habits or routines, the best way to do this is slowly. Managing your expectations is key. Start by going to the gym once a week for 30-45 minutes, or join a class. Building your motivation over time will allow you to develop the discipline you need to maintain new routines. As you already know, the more you workout, the better you feel and the more likely it is that will want to continue to feel good. The frequency will seemingly increase on it’s own, as will the progress you will see and feel in your body. 

Hitting the gym hard from day one is never recommended by chiropractors because of the potential for injuries. But small, incremental changes are something we stand behind!

What About Nutrition?

Changing your body composition starts in the kitchen. Consuming high nutrient foods, water, and supplements will give your body what it needs to feel good. Feeling good is the ultimate goal, and your gut health plays a big part in managing your moods and sleep. Plus, the better you feel the more likely it is that you will maintain your workout routine.

Something is Better Than Nothing

Moving your body once  a week is better than not moving it at all. Don’t allow competing with others discourage you from making healthier choices for yourself. Take your time and enjoy the process of getting to know what works for you. Many people lose their footing once they have had a few interrupted weeks, then never get back to regular workouts. This does not have to be your story.

Visit Us

Regular Chiropractic care will allow you to ensure you are using proper form and increasing your activity levels at a reasonable rate. Adjustments will ensure your body is able to perform at its peak!