5 Things Your Chiropractor Wants You to Know About High-Heel Shoes

Something many people agree on is that high-heeled shoes are attractive. They make your legs look longer, the muscles look a little more defined, and they create that little sway when we walk in them.

Before you get out the heels for everyday living, having these five facts about heels is essential.

1. Heels will shorten your calf muscles. They can make them short and compact, which is a part of the appeal. But mechanically, this can cause problems like plantar fasciitis and can put too much pressure on the ball of your foot, causing pain. To ensure you do your best to prevent long-term issues, stretch your Achilles, peroneal muscles, and calf muscles. This can be done quickly and discreetly by simply taking the shoe off, pointing your toes down and up, and gently rolling your ankles. The goal is to avoid permanent changes to your muscles and your gait.
2. Keep your time in heels to a minimum. Prolonged wear should be considered; the longer you wear high heels, the more damage will be done. If heels are a must for a prolonged period, consider bringing flats or runners to change into if the chance arises to switch footwear.
3. Heels change your posture. Your body was not mechanically designed to carry the brunt of your weight on the ball of your foot. Wearing heels changes the alignment of your spine because the mechanics of your feet and legs are altered, and your body is trying to maintain balance. Be mindful of your posture while wearing heels, with your shoulders, back, and abdomen tucked in, and an attempt at evenly distributing your weight onto your entire foot – without losing balance, of course!
4. Heels cause bunions. No, I’m not kidding. Wearing heels can cause bulges at the base of your big toe, which can be painful. Suppose you have ever experienced a bunion or bunion removal. In that case, I’m sure you’ll consider how much time you spend in heels.
5. Heels with straps are better than heels without straps. If wearing heels is a must, it is much better to settle into a pair with straps to avoid the work your feet need to put into keeping the shoe on your foot. According to some of my patients, this unnatural tensing of the foot can be quite painful.

Comfortable Footwear is Aesthetic

Choosing comfort and practicality is always a good look. The cause of many injuries that chiropractors see are the result of choosing the way they look over comfort.

I am not suggesting you show up at a wedding in sneakers, but consider how much time you spend unnecessarily in heels. When you don’t wear heels, be sure to have access to supportive footwear for the occasion or activity. Ensure you incorporate foot and ankle stretches and exercise in your routine, and when/if possible, go for walks on the sand. The soft surface of sand causes your body to use more muscles, thus creating a stronger foundation for your feet and ankles to support your body.

I hope these five things your chiropractor wants you to know about high heel shoes have helped you to consider your practices when you do indulge.

A Chiropractic Guide to Acute vs. Chronic Pain

Unfortunately, experiencing pain is a part of life. Your chiropractor has likely seen everything from stubbed toes to broken bones, headaches, to concussions. More importantly, do you know the differences between acute and chronic pain and when to consult a healthcare provider concerning either?

Acute Pain

Acute pain occurs when we hurt ourselves or experience headaches, arthritis, or broken bones. Acute pain is normal, and it is our body’s way of alerting us that something is wrong or an injury has occurred. These instances of pain can be mild or excruciating. Still, the key is that the pain gets better over time until it improves completely.

Chronic Pain

Chronic pain occurs when the pain does not go away, dissipate or improve over time. The pain is the illness. Diagnosis can take time and is often following months or years of pain. Chronic pain can become so debilitating that it can alter the nervous system, creating a greater sensitivity (or fear) to pain. Some examples of chronic pain include arthritis, sciatica, endometriosis, or fibromyalgia.

An Easy Way to Tell The Difference

Acute pain can develop into chronic pain, like when a broken bone does not heal correctly, causing long-term pain. In addition, some conditions naturally will become progressively worse over time, leading to chronic pain that was once acute and easier to manage. This is why preventative methods of managing pain are essential to our well-being.

Not every progressive condition can be managed in a way that prevents chronic pain. Still, there are certainly ways we can work to prevent further injury or the progression of painful symptoms in some instances.

Pain Management

One of the main components of chiropractic care is to minimize the use of pain medication when injuries are sustained. Being proactive in preventing pain is our goal, but treating pain with adjustments and movement is just as important. When pain medications are used to mask pain, the root cause of the pain is often left unaddressed.

Of course, in cases where the pain is preventing the person from being able to function through their day-to-day life, medication is required. However, the root cause still must be addressed to move away from the use of pain medication.

Chiropractic is Here to Help

Whether your pain is acute or chronic, your we can help you to develop a reasonable plan to move away from medication and move toward healing the actual cause of the pain. We are here to offer assessment, adjustment, and a well-rounded approach to healing with the least amount of unnatural or unhealthy intervention. Pain medication certainly has its benefits but is not designed for long-term use. The risk of dependency is a genuine concern, and side effects can be, at the very least, uncomfortable.

If you are someone who suffers from pain, acute or chronic, book an assessment with us to develop a plan toward a pain-free (or at least pain-reduced) life.

Adjustment Aftercare

If you are someone who has been considering seeing a chiropractor for an adjustment, but you want more information on what to expect of yourself?

Then keep reading…

Many suggestions are simple. Once you read through this, they could be considered common-sense recommendations; however, if you have never experienced an adjustment, this information will undoubtedly be new.

These tips are great even if you have not had an adjustment, but you will be glad you stopped by for a quick read when you decide to have one.

Following an Adjustment

Remain as active as you normally would. Immediately following an adjustment is not the time to start a new sport or dive into a heavy workout, but remaining sedentary when you are an active person can cause your muscles to tighten. In other words, you can feel stiff if you don’t resume an average or moderate amount of movement.

Drink lots of water. Hydration is always a recommendation, but remaining hydrated after an adjustment will allow your body the environment it needs to fall into its new alignment.

Be mindful of your posture. Many people arrive at the chiropractor for spine health and poor posture adjustments. After an adjustment, be aware of your posture and avoid slouching or long periods of standing without keeping your abdominal muscles tight.

Get enough sleep. Sleep allows your body to recuperate. Ensuring you get a long, restful sleep will ensure your body has a break to rest and settle into its adjusted state. Some people report feeling soreness following an adjustment, so avoid sleeping on your stomach, worsening the soreness. Instead, sleep on your back or side with a pillow between your knees to maintain the spine’s alignment.

Use ice intermittently for soreness. Ice is perfect for reducing swelling and for providing pain relief. Use it in 20-minute intervals to ensure you don’t injure your skin and use a barrier like a dishtowel.

Your chiropractor will likely give you some stretches to do at home. Chiropractic care is a holistic method with many dimensions concerning adjustments. Your chiropractor often recommends stretches and light exercises to help your adjustments and healing.

Equally as Important

Do your best not to be sedentary after your adjustments; if you must sit for long periods, ensure you get up and move around every 20 minutes. It is also recommended that you do not participate in anything that will cause you to make explosive movements, like boxing, heavy weightlifting, or contact sports.

Many of these suggestions are simple, but every person is different, and their bodies will react differently to chiropractic adjustments. Whatever the case is for you, these recommendations will ensure you get the most out of your chiropractic adjustment experience.

I hope I have been answering your questions about chiropractic care. My goal is to remove the mystery and to allow you to make an informed decision about your circle of medical and holistic care!

Until next time, be safe and enjoy the warmer weather we have been getting!

Water Activity Injury Prevention

If you live near water, being active in water is a great way to enjoy the summer. From swimming to kayaking and canoeing to paddle boarding, local lakes and rivers are certainly a family favorite during the warm months.

Water safety is the most critical factor when we plan to engage in water activities. But aside from safety, here are some tips on preventing musculoskeletal injuries when on the water:

Being on the water has a calming effect on most people. The light waves, the sounds, and the crisp air can be meditative, even. These low-impact activities are excellent ways to improve your strength, stamina, flexibility, and mental sharpness.

Water activities can increase your heart health without too much friction on your joints, muscles, and ligaments—the paddling motion paired with the balance required to tone almost your entire body, particularly your core.

Aside from wearing a lifejacket, there are other safety precautions to consider. Here are some ways to help you prevent seeing me for these or similar reasons:

Proper form when paddling is a big one. Refraining from overextending your arms and straining your shoulders will promote adequate paddling posture. Using your core and upper back instead of just your arms will help maintain a good paddling cadence while preventing strain on your shoulders, back, and neck.

Keep your body aligned and limber. Ensure your spine is not misaligned to compensate for poor paddling form. This will prevent disc issues, strains, and joint pain. The most common injuries I see in my practice are rotator cuff pain, wrist strain, disc prolapse, shoulder dislocation, and tendon inflammation. All of these ailments are preventable with education and practice!

Stretching to warm up and afterward. I can never say enough about light stretching. Not only will it allow your muscles to remain flexible, stretching helps to prevent soreness post-activity.

Stay hydrated and eat light meals. Being on the water all day sometimes makes us forget to hydrate and eat. A nutritious diet and drinking water are a must when it comes to maintaining muscle and joint health. Heavy or salty meals can lead to cramping and dehydration.

I hope you have a chance to enjoy the summer months outdoors and on the water. Being in nature is the best way to relieve stress, appreciate the moment, and achieve our best sleep.

To ensure you prioritize your health, talk to us about water activity safety and how to best prevent injuries. And remember, overconsumption of alcohol and water activities don’t mix.

Prevention is always the first line of defense. If you have any questions or want more information on proper paddling form when engaged in water activities, do ask us.

The Benefits of Chiropractic Care

There is a common misconception that Chiropractic care is used to relieve issues of the spine only. Chiropractic adjustments are additionally used to alleviate the pain of injuries to your bones, connective tissue, joints, cartilage, and muscles.

Some of the most common areas of relief through Chiropractic care include:

Back pain. Chiropractic treatment for back pain is used to avoid surgery and further injury and to relieve pain while improving the range of motion.

Neck pain. The increased use of computers, tablets, and phones has led to increased rates of neck pain. To decrease neck pain, your Chiropractor can provide spinal adjustments and treatments through exercises and stretches. Your treatment may also include education about the importance of an ergonomic workspace.

A reduction in the use of opioid pain relievers. Chronic pain can quickly become both physically and psychologically debilitating. However, the overuse of opioids can have catastrophic effects long term. We will work with you to provide pain relief solutions that do not include the use of prescription medications.

Improves posture. Chiropractic treatments are often used to correct poor posture. There are many instances where poor posture can exacerbate back pain, neck pain, and chronic headaches or migraines.

Improved incidents of headaches. People who suffer from chronic headaches often say they would try anything to relieve their pain. Chiropractic care and massage therapy can significantly reduce the number and severity of headaches over time. In particular, headaches caused by neck tension or misalignment.

Improved sleep. Something as seemingly simple as an adjustment can help you to sleep better. Spinal misalignment causes a host of issues with pain, discomfort, rest, and relaxation.

Many more benefits of chiropractic care have yet to be mentioned but will be discussed further in upcoming blogs.

Overall, Chiropractic care is a multifaceted model that will complement other health care models to reduce the use of pain medications and side effects. To discover if Chiropractic care is for you, contact us today.

Summer Gardening Tips

As a Chiropractor, I often see an influx of seasonal-related injuries in patients. The summer comes with many potential sprains, strains, and breaks; however, many of these are gardening-related injuries.

Gardening Brings Joy

Gardening can bring joy and healthy productivity to our lives, so I would never suggest eliminating it. Gardening season does arrive with increased incidents of neck strain and back injuries, mainly due to overexertion and repetitive movements.

Taking care of your back, neck, and overall body before and after gardening can significantly affect your health. Plus, you cannot maintain a beautiful garden with injuries!

Although our bodies are quite adaptable, they become weaker over the winter months if you become sedentary. In turn, when the weather gets warmer, your body can have difficulty keeping up with your new activities, like gardening. Any excess weight gained over the winter can add extra pressure on your joints, making the transition to gardening even more challenging.

There are several things you can do to ensure you are gardening-ready, including:

Being prepared. When you have set aside the big weekend to get your garden going, please ensure you are hydrated, have stretched, wear appropriate clothing, and have the knee pads, wrist guards, and other tools you will require. Safety is the key; you cannot be safe if you are unprepared.

Have your garden design mapped out before you begin. Will you have raised beds? Strategically placed perennials? Sun/Shade-loving plants? Designing your garden before you begin will help alleviate the need to move plants around.

When possible, have heavy items like soil and mulch delivered to your home, and have a wheelbarrow available to move them. Be sure to use the proper techniques for transporting heaving items by bending at the knees and avoiding twisting motions. Do you have another person to help? Have them on standby for times you feel you may overexert yourself.

Keep your body relaxed. We can become tense when we constantly lift items and move around to complete tasks. Tension can cause us to develop extra strain on our muscles, leading to potential injuries. Every 30 minutes, do a body check, relax your shoulders, unclench your jaw, and shake your arms around to loosen up.

Enjoy your creation! Gardening is a creative endeavor for most, so take the time to admire your work along the way.

Finally, you already know that as a Chiropractor advising you to stretch before and after, wearing sun protection, and drinking lots of water is a must. Injuries, sunburns, and dehydration are no joke, and they are certainly no fun.

Neck and back injuries can reoccur, so if you have had prior injuries, it is essential to follow the advice we provide. Remember, it is always better to be proactive rather than reactive when it comes to our bodies.

Until next time, happy and safe gardening! And if you have any questions or concerns, please reach out to us.

Being Crooked Isn’t Always Bad

How many of us were told to stand up straight when we were young? While it’s always a good idea to maintain proper posture, many people have the false idea that the spine is always straight.

Your spine is made up of 33 bones called vertebrae. They interlock to form your spinal column, and can be divided into different unique regions:

– The cervical spine. With a slight inward curve, this spinal curve is in your neck, at the topmost part of the spinal column.
– The thoracic spine. This region curves outward, forming a C-shape. It is located between your neck and abs, named for the thorax.
– The lumbar spine. This area curves inward, like the cervical spine. It is responsible for connecting your abs to your lower body.
– The sacrum. At the base of the lumbar, this connects to your pelvis.
– The coccyx. Just below the sacrum is the coccyx, which is responsible for bearing quite a bit of weight.

Each of these regions has its own unique jobs in supporting your body’s health. The spine is meant to take pressure, weight and force while keeping the body balanced, whether you’re still or moving. This balance is helped along by the spine’s curves – a vital part of keeping you functioning as you should be.

While most people have the idea that the spine should be straight, it curves if you view it from the side, also called a lateral view.

When any of the above-mentioned curves are exaggerated, it can lead to pain and dysfunction. Others who have issues with their spinal curves may not be experiencing any symptoms at all, but may further down the road.

What Causes Abnormal Curves?

The most common type of abnormal curve is known as scoliosis. Often affecting children (though it can be found in adults as well). If your spine’s curvature is abnormal even when viewed from the front or side, it can be an indication of scoliosis.

In the spine, there are several reasons that abnormal curves may exist. Many health problems can contribute to these problems. These may include poor posture, development in utero, arthritis, osteoporosis and obesity.

If you have concerns about your spinal curves, it’s a good idea to book a Chiropractic assessment. As practitioners who focus on helping people live more actively and free from pain, Chiropractors can assess your spinal column and determine if you may benefit from further care. The range of conditions a Chiropractor can treat includes neck pain, back pain, arthritis, certain types of headaches, injuries and more. A Chiropractor assesses your spine, muscles, and nervous system to identify any potential problems and advise you on their best advice to make sure your spinal column stays in great shape. Call us today to book a Chiropractic Spinal Assessment.

Which Type of Exercise Is Truly Best?

You’d be hard-pressed to find a single person in the whole world who isn’t aware of the benefits of exercise. What are you doing to stay active? Whether you enjoy biking, walking, weight training, getting out in your garden or chasing after kids and grandkids, there are numerous reasons to move your body regularly.

Physical activity is beneficial for everyone, even older adults that may feel limited in their abilities. Even if you’re not currently exercising as much as you would like to, there are exercises for every age and ability.

But how do you know which is the best to do? Plenty of people swear by their jogging routine, or are avid cyclists. To understand which exercise is going to pack the most punch for your health, it’s important to discuss the types of exercise: endurance, strength, balance and flexibility.

Endurance. This is probably what comes to mind when you think of the word “exercise.” Often referred to as aerobics or cardio, endurance exercise involves increasing your breathing and heart rate. How’s your endurance? THink about the last time you walked up a flight of stairs. If it was a struggle, you may need to work on your endurance.

Some ideas for endurance exercise are walking, swimming, joggling, dancing or signing up for an aerobics class.

Strength. Strength exercises are often overlooked, particularly by the older population who may think they’re not able to do strength exercises. That couldn’t be more incorrect! There are strength exercises appropriate for all abilities. Because we lose muscle mass as we age, strength training is vital at all ages and stages of life. You can build that muscle back and feel more able and confident in your daily tasks. Plus, stronger muscles will stimulate bone growth, lower blood sugar, assist with weight control, reduce pain and improve balance and posture.

If you’re not certain where to begin, consider visiting a health professional who can design a strength training program that is right for you.

Balance. When you do regular balance exercises, you can prevent injury from occurring and feel steadier on your feet. You can take classes such as tai chi to improve your balance. Or a health professional can assess you, then create a tailored balance exercise program that will target your specific problems.

Balance exercises include standing on one foot, walking heel to toe or walking on uneven surfaces. Be sure that you are prepared to give these a try so that you don’t tax your body or cause injury.

Flexibility. When you have to stretch, for example to reach something on the ground, do you feel a pull at your muscles? When we age, our tendons and muscles become less flexible. Muscles may shorten, increasing the risk of pain and lack of mobility. Stretching your muscles regularly will make them more flexible and lengthen them, reducing pain and the risk of an injury occurring.

There are stretches for each area of the body. Be sure, however, not to push yourself into pain. That can lead to bigger problems, so carefully monitor how you feel when stretching.

So, what should someone do to stay optimally healthy? Don’t limit yourself to a single type of activity. Try to find one of each of the four categories you enjoy and rotate the type of exercise you get on a daily basis!

5 Ways to Enjoy Spring Cleaning

It is time to purge, open the windows and get into those hard-to-reach corners. What’s spring cleaning without moving furniture and getting right in there?

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 during 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?

Create a To-Do List

Patients that the desire to do it all at once can leave them scrambling to complete the many tasks they have started. Sticking 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 comfortably declutter and clean to completion. This makes it less likely to be tripping over cords or losing track of time.

Warm-Up

You may be thinking, “warm-up to clean the house?”.

Yes, the bending, moving, lifting, and scrubbing can have you – at the very least – feeling sore the next day. But 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.

Keep Your Abs Tight

Simply 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 out of awkward positions. However, having a solid core will help prevent these injuries by keeping your musculoskeletal system firmly in place.

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, lunge while vacuuming or weeding the garden – both of which are great for your shoulders and arms.

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. Getting into a better sleeping routine is a sure way to have you feeling and looking better. And 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 don’t forget to include the rest of your life. Make sure you have your Chiropractic appointments scheduled into your routine and be sure to make fitness a part of this equation.

Enjoy Yourself

Enjoy yourself by putting on your favorite music or podcast. Make sure you enlist family members to help out with these tasks, so you don’t become overburdened with house/yard work. Tasks can be easily divided up 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!

Get the Most From Your Walks: A Chiropractic Approach

More people are choosing to walk as a primary source of movement. Spending time outdoors has become a standard form of self-care, and smart devices with built-in pedometers have made tracking walking distance an easy way to chart progress.

Walking is a great way to maintain mobility, improve your mood and get some much-needed cardiovascular work that many of us are missing.

The Walking/Chiropractic Connection

A common misconception about walking is that there is no right or wrong way to do it. The truth is, even with walking, form and footwear matter. Yes, walking is something we take for granted; it is something many of us do mindlessly to get around. As a chiropractor, I will share that walking for many people requires some thought about posture, core stability, gait, and footwear.

Walking is a perfect way to regulate and improve your sleep, mood, how you feel about your body, and stress levels; it supports a healthy immune system and can help develop a relationship with nature!

How Can Chiropractic Help?

Chiropractic care has many benefits, but our primary focus is ensuring you are preventing pain, stiffness, and injuries. Pain relief is a close second.

Improving your mobility and flexibility will help to loosen up tight muscles because flexible muscles are less likely to result in pain or injuries. This is done when you and your chiropractor discuss your walking goals, examine your gait, and develop a plan that includes stretching and exercise to ensure your walks are as beneficial as possible. The rest is up to you. Following this plan will ensure you remain pain-free while maximizing the benefits of your walks.

Pain relief is another focus of this work, particularly if you experience poor posture or a weak core. Unfortunately, walking can affect your back and hips if your spine is out of alignment, so regular adjustments are necessary.

Walking has many benefits that affect your circulatory system and organs and releases endorphins. Setting and achieving goals also releases endorphins. Tracking steps or distance and achieving daily and weekly goals will add to the feelings of happiness and accomplishment that come with moving your body.

How Much Walking is Recommended?

This depends entirely on your level of fitness and ability. Some people walk a scheduled 30 minutes before or after work, others walk during a time-limited lunch break, while others enjoy walking in the neighborhood with the family. The general rule of thumb is that at least 30 minutes a day of walking can help reduce the development of cardiovascular disease and diabetes. If mobility is an issue, I would suggest starting at less than 30 minutes but working your way towards that goal if possible.

Otherwise, getting in a solid 60-minute walk a day can help you feel stronger and could help to melt some extra weight off. You’ll be pleased with your results if you are mindful of your posture and have well-fitted sneakers to ensure you get the most out of your walk.

Either way, any amount of movement is better than no movement. Don’t restrict yourself!

If you have any questions about your walking routine, contact us and find out what we can do to help you maximize your results!

Prevent Spring Injuries With These Tips

Winter is over, and after months of remaining indoors, your body may require some warming up to get back into being more physically active. Without preventative measures, coming out of hibernation too strongly puts you at an increased risk for sprains, strains, and other common injuries.

With Spring slowly appearing, let’s discuss ways to prevent injuries while returning to your outdoor activities.

Get your gear in order. This is a crucial step that is often overlooked. Go through all of your clothing and equipment to ensure everything is in good condition. It would be best if you made a habit of inspecting everything from your shoes to your workout clothes to your gear and accessories. Get your bikes tuned up, check for cracks in equipment, get grips replaced, and put air in your tires.

Make it a habit to warm up your muscles before every exercise. Before you get out there, start moving your body, set aside 5 – 10 minutes to warm up your muscles. Even before heading out on a walk, loosening up your muscles and getting your blood flowing is essential. Different activities require different attention to key muscle groups; these are some that are more universal and should be included in all warm-up exercises:

• Calves
• Hamstring
• Quadriceps
• IT band
• Piriformis
• Gluteal muscles
• Lower back
• Neck/shoulders

Ensure these muscle groups are stretched during a cool down as well.

Maintain a Balance

In addition to preparing your body to perform tasks that may require more exertion, it is crucial to maintain a semblance of balance within your entire musculoskeletal system. This includes regular chiropractic appointments, massage, physiotherapy, healthy eating, adequate hydration, everyday activity, good night’s sleep, maintaining healthy relationships, good posture, and a healthy weight.

How Chiropractic Can Help

When your spine is correctly aligned, your muscles and tendons will be more relaxed, leaving you less prone to injuries. If you have been sedentary over the winter months, give us a call for a check up and practical guidance before you begin any new workout or exercise routine. Being proactive with your physical health will make all the difference if you face an injury.

With that being said, if you have spent the winter months enjoying winter sports or have consistently gone to the gym, you may be ready to move right into activities with a similar warm-up and cool-down routine.

Either way, we can help.

Until then, enjoy the warmer, sunnier days, and stay safe!

Is an Ankle Injury Preventing From Moving Forward?

If you have ever had an ankle injury, you know how it can affect your mobility for months and, if left untreated, for years. The trouble with ankle injuries is that they are often misdiagnosed because they can affect other areas of the body. An ankle injury commonly causes hip, knee, or lower back pain. Still, it can often be treated as an injury to the part of the anatomy experiencing the pain.

In addition to a possible misdiagnosis, you may choose pain medications over a more holistic approach to assessment and healing. Many people spend much time and money masking symptoms with pain relievers, never addressing the root cause.

The Ankle is a Structure That Requires Stability

The ankle comprises bones, ligaments, joints, muscles, cartilage, and tendons. Under ordinary circumstances, this structure should last you a lifetime of supporting the weight of your body concerning your daily activity.

Suppose an injury has not healed correctly; the impact can lead to lifelong pain, re-injury, or discomfort.

Treatment Options

Typically people are advised to start with R.I.C.E – rest, ice, compression, and elevation. Some suggest replacing the ‘R’ (rest) with ‘M’ (movement). If this is the case, movement must be done safely, slowly, and carefully so as not to cause further injury or inflammation.

Other types of traditional treatment include pain control through over-the-counter or prescription medication; severe injuries may require surgery.

When to see A Chiropractor

You should see a chiropractor proactively and at the onset of discomfort or an injury. We will initially assess the source of your pain to uncover the best course of your treatment.

As the ankle heals and the inflammation subsides, chiropractic adjustments can be introduced to the ankle and foot. The goal is to provide a means to reduce pain, increase healing, and prevent further injuries.

Regular chiropractic care will help to strengthen the ankle and increase its stability while improving mobility and flexibility.

This, paired with lifestyle changes, gentle stretches, and exercise, is key to aiding and maintaining healing.

The Bottom Line

Seeing a chiropractor is always a practical part of a care plan. Choosing non-invasive, natural approaches to healing is a choice that more and more people are considering. Whatever your decision is, chiropractic care for an ankle injury or pain is a significant first step toward holistic healing.

Ankle injuries can become nagging, long-lasting injuries if not appropriately treated. If you are experiencing ankle pain or pain in other areas of your body that could be related to an ankle injury, contact us for a consultation. There may be an ankle injury that has failed to heal.

We look forward to helping you move forward in an educated and pain-free way.

Do You Have a Hip Flexor Strain?

If you have ever experienced a hip strain, you know how absolute the pain is and how it can affect your walking ability. The cause is often one of a few things, but if you have reached out to us to manage the pain, you have already made the correct first step! Hip strain is something we commonly see in the clinic. I’ll share with you what makes up the hip flexors, what can cause pain, and how it is frequently treated.

What Are The ‘Hip Flexors’?

The hip flexors are the muscles that attach to the front of the hip and are responsible for bringing the knee up toward the chest. One of these muscles originates in the lower spine area and attaches to the thigh bone. The other smaller muscles stretch around the same location, wrapping from the front to the back of the hip area. When you have pain, it could be any of the muscles in the area causing it, mainly because they all work together to support the hip’s movement. If you can locate the bony part in front of your pelvis just under your belt and move your hand down a few inches, you can press and feel whether your hip flexors are causing your pain. This part of your hip will feel tender.

What is Causing the Pain?

The first thing I will do is determine whether your pain results from a strain or if it is tight hip flexors. Both conditions cause pain, but a strain will cause discomfort after exertion. This is common in soccer or football players. Strains are more commonly found in athletes involved in repetitive motions, like long-distance runners or those who play other sports involving long-running bouts.

Having very tight hip flexors is common in athletes but can also be a problem for sedentary people. The person who sits all day at work can suffer pain from tight hip flexors because the lack of everyday use can cause them to become tight and will even shorten the muscles. The lack of motion becomes a problem when you need them to work! It’s common for tight hip flexors to cause pain in the lower back and the hips. Additionally, weak abdominal muscles can stress the hip flexors, causing pain and tightness.

How Will I Treat Hip Flexor Pain?

Again, once I will determine whether it is a strain – I must determine how severe it is. A period of rest is required in more severe cases to reduce inflammation. If it is a mild strain, I can commonly use the same method as I do with tight hip flexors. I will work on the hip to create a dynamic stretch in the hip flexors. Depending on what I find, a variety of therapy treatments can soften the muscle and break up scar tissue. Once the inflammation is addressed, I will provide some light stretches to improve mobility and reduce the recurrence of pain.

Stretches Will Help

Some popular stretches are the glute bridge stretch, the kneeling hip flexor stretch, and the supine hip flexor stretch. It’s essential to have me show you how to do these stretches safely and effectively to avoid further injury.

If needed, I will recommend physiotherapy and massage therapy.

I hope this information has been helpful; happy stretching!

Degenerative Disc Disease and Chiropractic

You’ve had pain that becomes worse when you are lifting, bending or twisting, you feel better while running, walking or even standing, and you feel better when you change positions or when you lay down? Would you describe this as bouts of moderate to severe pain that comes and goes? 

This sounds a lot like degenerative disc disease.

Can a Chiropractor Help?

Reaching out to us is an excellent addition to your existing health care team. As a disc degenerates it becomes supplied with more nerves. And well, with more nerves, the more pain you will experience. As a chiropractor, I know how to work with these irritated nerves to naturally help to reduce the amount of pain you are experiencing.

Ultimately, my goal is to treat the degenerating discs by improving the joint mechanics and motion while reducing the irritation and inflammation. Where advanced degenerative disc disease is present, this is not always possible.

What Does Treatment Look Like?

Stimulating the circulation in the compromised disc relieves the nerves, and the addition of proper nutrients and clear forms of movement will help to stimulate the regeneration of the discs.

Spinal adjustments are the primary solution when it comes to disc degeneration.

I will Develop a Care Plan

Whichever care plan is right for you will be discussed when you visit my office. For some, it is one method, for others it is a combination of methods that will help to achieve the desired results and pain relief.

The chronic pain associated with degenerative disc disease will eventually alter the way you live. The constant anticipation of when it will flare up again, mixed with the lifestyle changes that will be made as a result of pain can all be avoided with consistent and proactive chiropractic care.

Ultimately, there is no cure for degenerative disc disease. But with adequate medical and chiropractic care, nutrition, and careful movement – regeneration of the affected discs can begin. Living with chronic pain is no way to live, and your decision to see myself to treat your degenerative disc disease will be your first step towards relieving this pain and preventing it from taking over the way you live.

It’s never too late to begin a new treatment plan, so go ahead and contact my office to schedule an assessment.

Become Your Own Valentine

Are you one of the people who looks forward with anticipation to Valentine’s Day? Or is it a day that’s more filled with expectations or even disappointment, that never seems to quite measure up? Whether you have someone you consider your valentine or not, there’s always another option: making yourself your own valentine.

Here’s what you can to to celebrate the #1 person who deserves it: you!

1. Take yourself on a date. Is there anything you wish your current partner or a potential partner would do with you? Stop waiting and dare to do it on your own. Seeing a movie is a perfect way to spend time by yourself. Or go out to dinner with the book you’re currently reading as your date. 
2. Explore in your own town. It can be as simple as taking a walk in an area you haven’t been to before, or going to a tourist attraction you’ve never taken the time to see. Having a new experience on your own while getting exercise is a perfect combination. 
3. Buy yourself flowers. Do you only get flowers if someone else buys them for you? Never thought about getting them on your own? It’s time. There’s no rule that says you can’t splurge on yourself. You can get a gorgeous bouquet from the grocery store or your local florist. Choose an arrangement that makes you feel instantly cheery each time you see it. 
4. Wear clothes you feel great in. Have a tie, dress or pair of shoes that makes you feel good as soon as you wear it? Stop saving it for the special occasions that rarely or never come around. You can dress up for your solo home date night or any other reason. Don’t wait for an excuse! You deserve to feel like a million bucks now. 
5. Treat yourself. Saw some bath bombs in a store, but didn’t feel like you could justify buying them? Don’t have an outfit you feel like a million bucks in? While it’s nice to have a wish list, you have to prioritize turning it into reality on occasion. It’ll be dependent on your budget, but make a purchase that you feel enhances your sense of well-being this Valentine’s Day. 
6. Stay away from any negativity. Learning to love yourself has to involve replacing negative thoughts. Next time you put yourself down, replace it immediately with a more positive thought. For example: you might ordinarily look in the mirror and think, “I really need to lose a few pounds.” Instead, replace it with “I am so appreciative to my body for carrying me through life all these years.” 
7. Write yourself a love letter. Like anything else, self-love takes practice. Write down what you think you need to hear, such as what you love about yourself, or something that happened during your day that you’re proud of. Yes, it may feel uncomfortable to get started. Remind yourself that nobody else ever has to read what you’ve written. Bonus points for starting to journal in this manner, and going back over past entries when you need a boost!

How to Avoid Icy Slips and Falls

Ready to switch out your boots to ice skates? Winter is a beautiful time of year, but it can be pretty unforgiving and dangerous, too. Snow, ice and slippery conditions can cause serious accidents and injury all season long. While hopefully you never sustain anything too serious, it’s entirely possible to break a bone and have a long recovery in front of you.

The good news is, there is much you can do to prevent yourself from becoming sidelined all winter long. By preparing and knowing what you can do, you minimize your risks of being hurt and injured.

Here are some top tips to make sure you get through the winter season:

• Skip the fancy shoes. No matter where you’re going, wear supportive, rubber-soled boots. You can always take a pair of lighter shoes to put on when you arrive at your destination. Winter boots are made to navigate slippery conditions, while other shoes won’t have that same advantage. 
• Get snow grips. These grips are worn on the bottom of shoes or boots, giving you greater traction when you walk outside. 
• Stop hurrying. Plan extra time if need be, but walk slowly and sure-footedly, paying attention to where you place your feet each step of the way. 
• Use assistance when available. If there is a handrail or you have a walking stick, use it! 
• Waddle like a penguin. In the iciest conditions, consider taking small steps and moving from side to side, like a penguin would walk. 
• Reconsider your errands. On the worst winter days, do you really need to go out? 
• Keep your hands free. Don’t shove them into your pockets, because then they can’t help you balance. 
• Hold onto the car. When getting in and out of the car, hold onto the door or the frame of the car to give extra support before you get your bearings. 
• Keep paths clear. Around your house, make sure there is no debris, water, ice or snow. 

Think inside, too, not just about outside. In your house, use the mat inside the door to dry off the soles of your shoes. That way, you won’t slip once you get inside, and nobody else will take a fall on a wet floor, either.

What to Do If You Fall

We all know that feeling of your feet going out from under you. Your arms are windmilling, and you know you’re about to go down. Some people make the mistake of trying to catch themselves with their arms, often ending up with a serious wrist or elbow injury. It’s best to take the hit on your back or buttocks instead. Don’t get up immediately, as you may further hurt yourself. Allow someone to assist you instead.

If your injury is more serious, seek professional help immediately. A slip or fall on the ice can cause pain and discomfort for weeks, months or even years afterward if not properly dealt with. If you’ve had a fall that you think may be the key to your problems, consider chiropractic. As practitioners with experience in evaluating your spine, muscles, joints and nervous system, we are a great choice to consult with about a slip or fall.

Is Slowing Down Inevitable As You Age?

As we move through life’s different stages, we encounter new opportunities and challenges along the way. The average life expectancy has been on the rise, and is now age 80 for men and age 84 for women. Have you considered how to pack the most possible life into your years?

Most of us consider aging and think about slowing down. That we won’t be able to move around as well, or enjoy the activities we love as more candles gather on each birthday cake. Some may have already experienced that their activities of daily living have been influenced by issues commonly associated with the aging process, such as a lack of mobility and flexibility.

With these issues often come a feeling of isolation, as if you’re held back from participating fully in your own life. That’s a reality nobody wants to face. Our focus should be on getting the most out of our golden years, rather than accepting a slow decline in our wellbeing.

So, What Can You Do About It?

There are a couple of key ideas to follow. The first is simply trying to reduce the amount of time spent in a sedentary state, which means when you aren’t moving around much. For example, if you typically spend a good amount of your day behind a desk or on a couch, you could set an alarm every 20 minutes to get up and stretch, or take a walk around your house (outside or inside, which means you can do it all year round!)

If you have a clean bill of health to increase your activity level, then by all means, focus on more vigorous forms of exercise, such as strength training, biking or swimming. But for those who are limited in what they’re able to do, there is good news: even standing up instead of sitting is considered a non-sedentary activity!

Apart from building more movement into your day, there are other measures you can take, such as increasing your water intake, or optimizing your sleep, which will enhance your overall health.

Where Does Chiropractic Fit Into the Picture of Healthy Aging?

At first, you may not see a connection between seeing a chiropractor and feeling good as you age. But consider this: when you age, you may find that you’re more susceptible to aches, pains and injuries than you were before.

Chiropractors seek to help you reduce the risk of an injury setting in, or to decrease the effects of it once you’ve already experienced an injury. The initial consultation you get with a chiropractor includes testing your overall function by looking at your balance, strength and mobility.

Once these are evaluated, your chiropractor can make recommendations based on their findings and the information you’ve provided, putting it together to create a full picture of their recommendations. Chiropractic is noninvasive and drug-free, designed to relieve pain while improving your overall function.

The conditions we can address include back pain, neck pain, arthritis, injuries and certain types of headaches–many of which people find they’re affected by as they age. The end goal of care is to make sure that you live a pain-free, active life!

The Secret to Keeping Your Resolutions

Happy 2023! When you think of the new year, what comes to mind? Is it celebrating with friends and family? Looking back on the last year over all you’ve encountered and accomplished? Or is your focus more on what you’d like to achieve in the upcoming year? While both are worth considering, there is a lot of negativity associated with a traditional part of New Year’s Eve: making resolutions. 

This negativity comes from the fact that New Year’s resolutions are often forgotten or left behind before long. Sound familiar? If so, leave the guilt trip behind. While you can’t change the past, what you can do now is focus on your present.

Let’s talk through some strategies and tips to make sure your New Year’s resolutions stick with you now, and in the future.

1. Stay realistic. While there are likely plenty of aspects of your life you might want to work on, it’s a good idea to focus on one, single goal instead of a long list. By focusing your energy, you’ll be more likely to reach your end goals. If you set your sights too high or on too many resolutions, you’re setting yourself up for failure. 
2. Be specific. “Lose weight” or “be more productive” might sound good, but the problem is that they’re not very specific. If you want to lose weight, for example, you might say that your goal is to walk a certain distance each day. To be more productive, you might want to have a pad of paper on your desk where you can write down what you need to accomplish each day and commit to doing so each morning before your day begins. 
3. Make a plan. Invest some of your time into the planning process. Choosing your goal based on having thought about it extensively, then planning on how you can go about getting there, is essential to your success. Brainstorm the steps involved each way, why it’s important to you and how you’ll plan on keeping yourself on track. Consider, too, what you’ll do if your plans get derailed. 
4. Track your progress. Think about getting a notebook or journal where you can record what you’ve been doing, what has been working or how you might avoid or get out of the potential pitfalls along the way. You can also periodically write down why you’re working to achieve this resolution, so that when you lose motivation, you have something to remind you. 
5. Find support. Accountability is key, as well as staying motivated. Be sure you explain to your family or close friends what your resolution is and why, and accept any help they can offer along the way. 
6. Stay motivated. If you go to the gym, you may notice it seems busier in January and February, but the traffic drops off not soon after. That’s because right after making a resolution, you feel a higher level of motivation and confidence. There likely haven’t been too many setbacks or challenges early in the process. But those will occur, and that’s when focusing on your “why” comes into the picture, keeping your motivation going in the tougher times.

Looking forward to helping you be even healthier in 2023!

Why You Should See Your Chiropractor Before Winter Begins

The temperature is quickly dropping, and chilly weather can mean a variety of things to us. For many, the excitement of winter activities like ice skating and tobogganing begin. For others there are winter fairs and markets. For some it’s preparing for the holidays and spending time indoors with loved ones and warm blankets. Whatever your reason is for loving winter, there is also a reason to ensure you continue to have regular visits with us.

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

Cold Weather Can Lead to Joint Pain

Stiffness, achy joints, and soreness increase in the cold weather. The combination of stiff muscles due to extreme temperatures, changes in barometric pressure and flu season can cause your joints to become inflamed and more painful than usual. The fluid that helps our joints remain lubricated can be affected by cold temperatures, which is why Chiropractic can become the most valuable player in your healthcare team over the winter months. The work we do will help loosen up the fluid in your joints so it can flow more freely. Not only that, but reminders about how to safely keep yourself warm, along with natural ways to keep your immune system functioning optimally will all create a system for your body that will allow you to enjoy the winter months pain free. 

Cold Weather Leads to Inactivity

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 be harder to muster up the motivation to get out and exercise. Putting on weight can add extra stress to your joints, and can 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 your chiropractor can help you remain on top of your physical fitness. Whether it’s accountability or coming up with new ways to move your body indoors, visiting your chiropractor in preparation for the winter months will always benefit your overall health. 

Don’t Wait for an Injury

Ultimately, the goal should be to have regular chiropractic visits as a part of your regular health routine. Being proactive with your health will always be the best course of action. Preventative health care will save you money, time away from work and family, and will allow you to have a better quality of life. Waiting for an injury rather than putting your body in a position to avoid one is not your best course of action, and we are here to help you with this every step of the way.

A Better Way to Enjoy Winter

You don’t have to love winter, 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 important, and so is finding ways to slow down if you’re an active winter person. Adjustments will keep your joints lubricated, they’ll keep your immune system functioning and more than anything, they’ll keep you in alignment so you don’t develop pesky injuries that can compromise your ability to choose how active you will be!

If chiropractic care isn’t a regular component of your care, make sure you reach out to us for a Chiropractic assessment. You wouldn’t drive a car that hasn’t had a winter tune up, make sure you are putting the same maintenance into your body.

Treat Muscle Tension with Chiropractic Care

Many people believe that the best intervention is massage or physiotherapy when it comes to treating muscle pain or tension. Most understand that pain or discomfort comes from tense, knotted muscles. While this may be somewhat true, chiropractic care can play an essential role in relieving muscle tension. Massage and physiotherapy are equally important, but don’t rule out Chiropractic as a part of this recovery equation.

What Causes Muscle Tension?

For the most part, acute cases are often the result of recent injuries. Still, long-lasting muscle tension can be caused by repetitive activities like sports, unusual sleep positions, lack of sleep, emotional stress, unhealed past injuries, and working at a desk. We all know how being too sedentary can have very poor physical outcomes.

Muscle tension is generally tied to poor posture and a misaligned spine.

How Chiropractic can Help

We will assess you while asking questions about your habits, rest and wake patterns, and activity level. An adjustment can take place to correct vertebrae subluxation in your spine. The adjustment goal 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.

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.

Whatever 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.

It’s 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.

If you are not already connected to a chiropractic care team, I encourage you to call our office and begin the process of receiving corrective Chiropractic care.