Author: kelly

If there’s one thing you probably feel like you’ve got down after a lifetime of practice, it’s walking. After all, it’s something you’ve been doing for a really long time, and honestly, you don’t even think about it.

Walking, though, is a more delicate (and complex) operation than you might first think. Consider a single step. You extend one leg forward, plant your heel on the ground, then roll forward on your arch. When you do, your arch rolls inward in a process called pronation, which brings you to the ball of your foot, and then to your toes so you can push off and take that next step.

Here’s the problem: some people’s arches don’t roll inward sufficiently, which is known as “underpronation,” which essentially means that your feet aren’t providing the proper shock absorption for the rest of your body. Long term, this can lead to chronic pain in your back, bulging discs, sciatica, and other disorders, all of them painful.

People who are prone to underpronate tend to have high arches in their feet that aren’t very flexible, and in that case, then you want to find shoes that have plenty of padding and cushioning to help absorb the shocks your feet aren’t absorbing naturally.

At the other end of the spectrum are those who overpronate. You’ve heard the phrase “flat-footed,” and this is exactly the problem for those who overpronate. In these cases, you want a shoe that offers excellent arch support to help stabilize your gait.

In both cases, wearing the proper shoe can have a big impact on your level of comfort, so if you’ve been walking around wondering why your feet and back are in near-constant pain, wonder no longer! Odds are that you’re not wearing the “right” kind of shoes for your feet!

If there’s one image that signals back to school, it’s seeing legions of kids marching down the street, in the mall, and in school hallways carrying backpacks, which seems strange. Even in our increasingly digital world, kids today have more physical school supplies than ever before, and chiropractors are noticing a problem.

In recent years, going back to school has meant a spike in the demand for chiropractors, because more and more children are complaining of chronic back pain at an earlier age, and the ubiquitous backpack plays a major role in that.

School books and all the assorted supplies that come with an education are heavy, and the back and neck muscles of our youngsters are not fully developed. They just aren’t yet capable of carrying a heavy load, especially not for an extended period of time, such as a whole school day.

The problem is made worse by the fact that all the “cool kids” sling their backpacks across one shoulder, which makes your own kids want to emulate that. This, of course, unbalances the load, which causes the body to try to compensate, and that leads to chronic pain in short order.

There are three simple tips to keep in mind that will help keep your children pain-free as they head back to school:

1) Limit the weight! Most doctors and physical therapists agree that twenty pounds is plenty, and more than that risks injury. Yes, it’s a pain to have to go to the lockers to swap books out, but that’s what they’re there for. Make sure your children are using them.

2) Proper Packing: Heavier items on the bottom, and lighter items toward the top. This seems obvious to an adult, but that’s not always the case with children. Take the time to explain proper packing to them. Their backs will thank you for it.

3) No more over-the-shoulder carrying. It’s true that it’s not as “cool” to wear your backpack properly, and it’s easier and more convenient to just sling it over one shoulder. However, backpacks were designed to be work a certain way, and when worn properly, the weight is evenly distributed, which minimizes the risk of back pain.

It’s also important that you practice what you preach. If you have and use a backpack, be sure your children see you using it properly, every single time. There’s nothing like leading by example.

You don’t normally think to go to the chiropractor to get dietary advice. In fact, to most people’s ears, chiropractic and dietary advice sound pretty far apart, and sound like they don’t have anything in common.

The reality, though, is that proper nutrition plays a major role in the healing process. In fact, according to a recent survey, 80 percent of the chiropractors who responded indicated that they did indeed provide some form of nutritional counseling as part of their service, with half of the respondents indicating that they considered proper diet to be a crucial part of their overall treatment plan.

While it’s true that everyone’s dietary needs are different, there are a few general guidelines that are healthy and highly recommended, no matter who you are. Here are a few key points to remember:

• Your gut health impacts your overall level of health. Did you know that your own cells are a minority in your body? You’re outnumbered by bacteria by a factor of at least 10:1. Most of those bacteria are beneficial and do an amazing number of things including helping to regulate your sleep cycle, helping to digest your food and bolstering your immune system, which facilitates healing.

Given this reality, probiotics are a vital part of any healthy diet. Some foods are especially powerful probiotics, including fermented foods (sauerkraut and kimchi), and yogurt. If you like either of these, eat them in whatever quantity you like, guilt free. They help to foster the “good” bacteria in your body, and crowd out the bad ones.

• The Mediterranean Diet is a great thing to consider. People in this part of the world are healthier and live longer than just about everyone else on the planet, and their diet plays a major role in this. It’s heavy on fresh fruits, vegetables and whole grains, and light on meat. That makes it significantly different than the standard American diet, which places meat at center stage with the rest playing a supporting role.

• Stay away from High Fructose Corn Syrup. This stuff is used by big companies as a sugar substitute because it’s cheaper. It’s also incredibly toxic and just awful for you, providing nothing in the way of nutritional value. Avoiding HFCS means reading some food labels, but it’s well worth the effort to do so, your body will thank you for it!

The bottom line is that proper diet helps you heal from any injury more quickly by giving your body the raw materials to facilitate that healing.

If you have a job that sees you on your feet for several hours a day, then you know how hard it can be on not just your feet, but your back and neck as well! By day’s end, especially if you’ve recently switched from a desk job to one that sees you standing or moving around more, your feet are positively killing you!

Sure, over time, you’ll adjust and get used to it. But even so, after an especially long, trying day, that pain can return. The following tips can help keep it at bay.

1) Posture matters! Be mindful of how you’re standing and maintain a good, erect posture with your shoulders and back, and keep your chest out at all times. As the day grinds on, it’s all too common to begin to slump or slouch, and over time, this can and will cause pain and discomfort.

2) Wear the right shoes. This is another one that most people don’t think about, but everyone’s feet are shaped differently. If you don’t have well-defined arches (flat feet), then you’re going to experience pain by the end of a long day standing unless you’re wearing shoes with great arch supports.

On the other hand, if you tend to have rigid arches, then buying a shoe with good arch supports will do more harm than good. If this describes your feet, then what you really need are shoes with extra cushioning and padding. If you have any questions, talk to your chiropractor and he or she can steer you in the right direction.

3) Don’t stay in one place! Even if you’re working, say, a cash register that requires you to be in the same location, you can still shift the position of your feet on a regular basis, and you should. Take any opportunity to walk, bend and stretch to keep your muscles from stiffening up on you.

Over time, you’ll build the strength and stamina your new standing job requires, but for now, adopting the simple tricks described above will help minimize your discomfort.

Are you enjoying some fun in the sun? We certainly hope so, but be careful. The summertime heat can really sneak up on you, and if you’re not careful, it can cause you no end of trouble. Here are the major things to watch out for:

 

Oedema

Ever notice that sometimes, after you’ve been in the sun for a while, it feels like your hands and feet are starting to swell? You’re not imagining things; that’s exactly what’s happening!

It tends to be more commonplace in women than in men, but make no mistake – nobody’s immune. It’s caused when the blood supply to your skin increases, which radiates heat. This, in turn, causes fluid to move out of your blood vessels and into your soft tissue.

It can range from a minor annoyance to being moderately painful, and it generally goes away on its own once you’ve properly acclimatized to the heat and humidity. If it doesn’t, head into the shade, or even better, indoors to enjoy some air conditioning for a while.

“Prickly Heat”

This mostly happens in areas with both high heat and high humidity. Children experience it more than adults, but again, nobody’s immune. It happens when your sweat glands become clogged, leading to a decidedly unpleasant prickling sensation in the affected area.

When it happens, it’s time to take a cool, refreshing shower to unclog those pores. To avoid it, wear calamine lotion and wear light, loose-fitting clothing.

Heat Exhaustion

This is mostly a matter of overexerting yourself in the hot sun, and it can be avoided with good planning. You’ll know you’re getting close to the threshold when you start feeling fatigue or dizziness, and it’s a sign that you need to take a break and rehydrate. Water’s good, but Gatorade (or similar) is even better, because it replaces the electrolytes you lose when you sweat.

Go out and enjoy some fun in the sun, but take care not to overdo it. Keep a good supply of water at hand and watch for the most common symptoms of heat-related issues.

Are you suffering from chronic pain in a localized area of your body? If so, you could be suffering from an RSI, which stands for Repetitive Strain Injury. This broad term describes injuries caused by long term use of the same muscle groups, so if you have a job that sees you performing the same motion over and over again, that’s exactly the kind of thing that can lead to the development of an RSI.

Common symptoms of this type of injury include:

• Shooting pain, and persistent aching or burning which makes it difficult to perform normal, day-to-day activities
• Fatigue and general lack of strength
• Numbness, limited motor control and tremors
• Chronically cold hands or fingertips

If you perform repetitive motions without sufficient breaks or time to recover, then odds are excellent that you’ll eventually develop an RSI. When it happens, it’ll start with simple muscle and tendon pain, which is annoying, but usually not unbearable.

If you don’t change what you’re doing or start taking more time to recover between the repetitive movements, then this will ultimately progress to joint, and possibly nerve damage. This is more serious, more painful and takes longer to recover from.

Fortunately, RSIs are completely treatable and in most cases, avoidable. It comes down to listening to your body, stopping when things begin to get uncomfortable, and when and where possible, wearing protective gear to help keep you safe.

If you have an RSI, or if you’re not sure but think you may, your best bet is to set up an appointment with your local chiropractor.

He or she can do a complete evaluation, then devise a treatment plan that’s custom tailored to your needs. With proper care and attention, you’ll be pain free in no time, and you can get back to enjoying life to the fullest!

More and more people these days are working in office environments, and you might think that the worst potential injury you’d have to face in that setting would be a papercut or a poke from an errant staple. You’d be surprised what else could actually happen.

According to the most recent statistics we have, about twelve people a day die in on-the-job accidents, with more than three thousand nonfatal on-the-job accidents occurring daily. Even if you’re careful, sooner or later, this could catch up with you.

The “big three” workplace injuries are as follows:

• Overexertion/overextension
• Slips and falls
• Contact with other equipment

Below, we’ll offer some quick tips on how to avoid all three so as to minimize your risk!

Overextension or Overexertion

Here, the biggest issue is improper bending and lifting. Preventing these types of injuries comes down to mindfulness, and taking the time to bend and lift properly. If you’re lifting something heavy, don’t just bend over and pick it up, but stoop, and let your legs bear most of the burden. Most people already know this, but it’s a thing so easily forgotten when you’re in the middle of the work day and just looking to get things done.

Slips and Falls

This one comes down to paying attention and being aware of your surroundings. It may seem silly to think about walking and where you’re stepping. After all, you’ve been walking for decades. If there’s one thing you’ve mastered by now, that’s probably it, right?

Even so, you’d be surprised, and it only takes one second of inattention for you to wind up on your butt or face plant into something, both of which embarrassing and painful!

Contact With….Stuff

This is a big category that can encompass just about anything. If you’ve ever burned your hand on the coffee pot, or by reaching into a printer to clear a jam, then you’ve encountered this kind of injury before. While many are minor, depending on the type of equipment you’re working with, some can cause serious injury or even be fatal.

Avoiding these kinds of injuries comes down to always wearing the proper protective gear, not sticking your fingers (or other body parts) into anything that you don’t have a clean line of sight into, and making sure any equipment you’re working on is powered down before you get too deeply into it.

If the worst happens, and you do suffer an injury, don’t ignore it! It’s always better to be safe and have the injury checked out!

Summertime is always fun. The weather is gorgeous, most people take vacations, and there’s just so much to do! Unfortunately, all that fun, outdoorsy activity can come with some hidden dangers that can be a real pain in the neck and back (literally!). Here are some things to watch out for and consider if you want to minimize your risk:

• Traveling – Who doesn’t love the iconic summer vacation? The chance to go somewhere you have never been before or visit an old favorite is an irresistible lure, but go carefully! If you’re driving, be sure to stop at regular intervals and stretch those cramped muscles in your legs, and remember to lift properly when you’re toting your luggage from the car to wherever you’re staying, and back again.

• Gardening – Gardening is to spring and summer what sledding and building snow forts is to winter. It’s a lot of fun, but all that bending can take its toll on your back. Ease into it, especially if you lead a more sedentary lifestyle, and remember to take frequent stretch breaks. Also, as with traveling, be sure to use proper lifting techniques when moving bags of potting soil, seedlings and the like. Your back will thank you for it!

• Amusement Parks – Yes, believe it or not, even a trip to the amusement park can be murder on your back with all the walking and standing in line. Fortunately, most amusement parks have plenty of places to sit, so take advantage of them whenever you can in order to minimize the strain.

• Sleep – Studies have shown that we get a better night’s sleep when it’s cooler, and the summertime heat works directly against that. Each night before bed, just turn your thermostat down a degree or two to help beat the heat and get better sleep during those hot summer nights.

Whatever fun you find this summer, be mindful of your back. Taking sensible precautions will help reduce your risk of painful strains, sprains and other injuries.

What girl hasn’t fantasized about her wedding day? It’s magical and momentous. Unfortunately, as the dream begins to become reality, it can be incredibly stressful!

That part seldom makes it into a young girl’s fantasies about her big day, but it’s the truth. In survey after survey, the top most stressful events in a person’s life include:

• Wedding Day
• Moving
• Changing jobs
• Death of a loved one

Fortunately, there are some simple things you can do that will help make your special day a lot less stressful. If that sounds fantastic to you, read on!

1) Delegate, Delegate, Delegate! – It’s your special day, and you no doubt have a very clear vision of how you want it to be. Find one to two trusted friends and share your vision with them. Let them help you with the heavy lifting involved with turning your dreams into reality. That’s fewer details you have to attend to yourself, and you can still keep tabs on the process by checking in at regular intervals.

2) Unplug – As the big day draws nearer, stress levels can bust through the roof. The last thing you want is to be so stressed on the day of the wedding that you can’t enjoy it, so be sure to take time to unplug. Studies have shown that just 15 minutes of medication free of electronics per day can help to significantly reduce your stress levels, and the effect is magnified if you walk in the woods. Unplug, drive to a secluded, wooded area and just let your stress go. It will do wonders for you!

3) Visit Your Chiropractor – You don’t have to wait until you’re suffering from a painful injury to visit your local chiropractor. Any time you’re feeling stressed, make an appointment. He or she can develop a customized plan to help reduce your stress that will leave you smiling and relaxed when the big day arrives!

There are many other things you can do to lower your stress levels, but start with just these three. You’ll be amazed at the difference they make!

Frolicking in the water during those hot summer days is not just a great way to have fun; there’s no better way to beat the heat! Unfortunately, all that summertime water fun carries risks, and if you’re not careful, you can find yourself in pain and having to interrupt the festivities with an unexpected trip to your doctor or chiropractor.

Some waterborne activities carry more risks than others, so if you’re planning on being on the water this summer, take extra care. Below, you’ll find a short list of some of the more common injuries certain watersports can lead to, and how to best treat them:

• Tubing or rafting – If you’ve never been whitewater rafting, you owe it to yourself to try it, but be warned: if you encounter whitewater (class 3-4 rapids), your body will take a beating. It’s fun, but the sudden chop can cause sprains in your neck, and possibly even whiplash.

The best defense here is prevention, so don’t take on a more challenging course than you’re prepared for. If you do find yourself with a sore back or neck after, use cold, not heat to help bring the swelling down. If the pain persists for more than a day, visit your local chiropractor, as putting it off or ignoring it can only worsen your condition.

• Skiing – Here, the most common injuries are to the ankles (although head and neck injuries can also occur), because they’re attached to the skis, and if you fall over, it’s going to inevitably stress your ankles, resulting in a strain or sprain.

From a prevention standpoint, your best bet is to go slower on windy days with more chop, and be sure you’ve exercised to build up your leg and ankle strength before skiing. If you find yourself in pain, see your doctor or chiropractor to put yourself on the fast track to healing.

• Jet Skiing – Here, you run the risk of head, neck and back injuries if you topple over, because you may wind up hitting your head on the equipment as you fall, so cuts, bruises and abrasions are not uncommon. If you hit a big wave, you can also suffer a neck sprain or whiplash.

Again, going slower on windy days and not crossing boat wakes will minimize your risk, but if you fall, especially if you suffer neck pain immediately after, don’t delay a visit to your local chiropractor.
Summertime offers endless possibilities for fun, but if you’re not careful, all that fun can put you out of commission. Be mindful of that, and have a plan for if and when you get hurt so that you can minimize your downtime and get back out there!