Author: melissa

Who doesn’t love a refreshing dip in a pool during those hot summer months?  It’s a great way to have fun and stay comfortable.

Unfortunately, a day at the pool can also be dangerous.  Here are the most common pool-related injuries and how to avoid them:

They Say No Running For A Reason!

Most pools have a list of rules posted, and at or near the top is the one about “no running.”  It’s not that the pool owners are being nags or “nervous Nellies,” the simple fact is that water, being wet, tends to make surfaces slippery, which makes them treacherous to walk on.  Running makes matters worse. No matter what kind of shape you’re in, if you fall onto unforgiving concrete, you’re going to come out on the losing end of that exchange.

If you’re lucky, you’ll only come away with skinned arms or knees.  If you’re not so lucky, you could wind up with a concussion, or a serious back or neck injury, and that’s before you consider what might happen if you fall into the water itself!

Diving Accidents

Even if you’re not trying to showboat on the diving board, one misstep could lead to disaster.  It pays to keep several things in mind with diving:

• Be sure you know the depth of the water you’re diving into, and that there’s enough depth in the pool that you won’t encounter the bottom of it with your head.
• Be sure the area you’re diving into is clear of other swimmers. One moment of carelessness could hurt you and someone else you’re sharing the pool with.
• As tempting as it might be to showboat on the diving board, try to resist the urge. While the resulting dive might be spectacular, the more you try to show off, the higher your chances of hurting yourself!

Too Clean Can Be As Bad As Not Clean Enough

Pool owners tend to be fastidious when it comes to keeping the water in their pool clean, but sometimes, it can be a case of too much of a good thing.  Excess chemicals in the water of your pool can cause burns and irritations of the skin, to say nothing of the damage it can cause to your eyes if you swim underwater with them open.

The key here is to check your pool’s PH levels on a regular basis to make sure you’re not endangering the swimmers you’re inviting over!

Keeping these things firmly in mind will help you avoid the most common poolside injuries this year.  By all means, go out and have fun, but be careful!

With summer fast approaching, you’re probably looking forward to getting outside, enjoying the warm, sunny weather and having fun.  Unfortunately, summertime fun brings with it the possibility of injury, especially if you’ve been cooped up all winter and aren’t in peak physical condition.

Here are some pointers designed to help you maximize your enjoyment of the season while minimizing the risks:

Start Slow

Remember, it may have been a few months or longer since you really pushed your body. Don’t jump right in thinking you’ll be able to do everything you want to do.  Take it easy.  Go slow and pay attention to the signals your body is sending you.  It’ll let you know (usually loudly and clearly) when you start to overdo it.

Don’t Forget To Warm Up!

Anytime you undertake a strenuous physical activity, a good, vigorous warmup is essential.  Start with some simple stretches and flexes to get your body prepared for the exercise ahead, whatever form it takes.  Just as important is the cooldown.  Once you’ve finished for the day, another round of stretching will help your body relax, which will go a long way toward minimizing muscle strain and pain.

Mindfulness

This one is often overlooked, but is absolutely essential.  Whether you’re running, jumping, or lifting as part of the activity you’ve got planned, be sure to pay attention to exactly how you’re moving and using your body.  Posture and form matter. If you twist or spin the wrong way, your body will be quick to let you know about it, which usually results in a sharp, sudden pain.

One of the best ways to suffer a strain or sprain is to just go full tilt, with no regard to your posture.  Doing that can put you on the sidelines for days, or even weeks.  Don’t let it happen to you!

Keeping these three simple tips in mind will help you have a safe, happy, and pain free summer.

If your back is hurting, you may find yourself getting conflicting advice when it comes to treatment.  Some people will say you should use heat, while others will insist that ice is the better option.

The reality is that both are effective treatments, but there are times when one offers superior benefits than the other. So how do you know?  In this piece, we’ll offer some good general guidelines you can use next time back pain slows you down.

Immediately After You Hurt Your Back

In the first 72 hours after you suffer a back injury, ice is your best friend because cold therapy helps to reduce swelling. This will reduce the amount of pain you’re in and for how long.

Having said that, there are a few tips to keep in mind where ice is concerned:

• Don’t overdo it. If you’re going to use ice, be sure to apply it for no more than 15-20 minutes at a stretch, then give your body an hour or so without it.  Using ice for longer periods can actually work against you.
• Be sure you’re not applying the ice directly to your skin. Use a towel, shirt, or some barrier between your skin and the ice so you don’t suffer from “ice burn,” which can be as painful as your back pain!

In The Long Term

Once you pass the 72-hour mark, your best bet will be to alternate between heat and ice treatments.  Here, the same basic principle applies.  Whichever you’re using (ice or heat) be sure not to apply it for more than 15-20 minutes at a time, and give your body about an hour break between treatments. Your treatment plan would look something like this:

• Ice (15-20 mins)
• Break for one hour
• Heat (15-20 mins)
• Another Break
• Then back to ice

Do that, and you’ll minimize your pain, and the amount of time you suffer from it.

It has probably happened to you more often than you care to admit.  You wake up in the morning to a sharp, shooting pain in your neck and a curious stiffness that makes it feel as though you can’t move your neck in its usual range of motion without it “catching” and hurting like fire.

Congratulations.  You have the dubious honor of having a crick in your neck.

There are lots of different reasons these develop.  Too much activity, too little activity, you slept wrong on it, or you strained it the day before without even being aware of it.  Whatever the cause, you want it gone ASAP!

The good news is there are several things you can do to help make that happen:

• Massage, Massage, Massage – Don’t try to force it, but a steady, gentle massage can go a long way toward loosening your neck up and restoring your full range of motion. If it starts hurting more intensely as you rub, stop immediately and call your chiropractor.
• Apply Heat – Either break out the trusty heating pad or apply some Icy Hot or similar topical medication to the impacted area. That combined with some gentle stretching will often remedy the problem in short order.
• Advil, Tylenol, etc. – Over the counter medications are surprisingly effective at knocking out minor aches and pains.  Some people have sensitive stomachs and have to steer clear of one brand or another, so just take whichever over the counter pain reliever works best for you, and give it some time.

The best solution is one that sees you incorporate all three of these approaches.  Again, if the pain gets steadily worse, or doesn’t seem to be responding to these home remedies, don’t waste any time before contacting your doctor or chiropractor.  There could be something more serious going on.

Your knees are basically your body’s shock absorbers, and they take a lot of punishment.  It’s probably no surprise then, that knee pain is one of the most common ailments chiropractors treat.

Part of the problem is that your knees were only designed to bend one way. However, a lot of what we do when we’re moving (whether for work or for play) requires that your knees at least flex slightly in the opposite direction while still supporting the weight of your body.  Long term, that’s a recipe for disaster and it makes it a virtual certainty that sooner or later, you too will suffer from knee pain and injury.

Unfortunately, it’s not just athleticism that can cause knee pain. In fact, these days there’s a larger culprit at work.  The sad truth is that we have an obesity epidemic in our country, and in addition to the impacts those added pounds have on your heart and liver, they also put added strain on your knees.

With those things in mind, here are a few simple tips to help you minimize your chances of suffering from knee strains and sprains:

• Watch what you eat! Make losing weight a priority this year.  Every pound you shed is that much less pressure on your knees!
• Be more mindful of how you move your body when you’re working or working out
• Hand in hand with the above, pay close attention to the cues and signals your body is giving you. If you start feeling pain, especially in your knees, don’t try to just “walk it off” or work through it.  That’s likely to make matters worse.  Stop immediately, and if the pain persists, see your doctor or chiropractor
• Wear shoes with good supports. It’s amazing how much difference a good pair of shoes can make. If you don’t own a pair with proper support, go get a pair today.  You’ll be amazed at the difference.

Nobody wants to be in pain and suffering, and knee injuries can keep you from living the life you want.  Don’t let that happen.  Start implementing the tips above today!

 

 

Carpal tunnel syndrome and arthritis are both incredibly painful conditions, but they require very different forms of treatment. It’s important to know which is which if your hands suddenly start hurting, but how can you tell?

 

There are a number of symptoms that are unique to carpal tunnel.

People who suffer from carpal tunnel syndrome will experience pain, numbness, and tingling that:

• Often extends away from your hands and at least part way up your forearm
• Is triggered by repetitive motions
• Can often be triggered by something as simple as driving or holding your cellphone
• Early on, symptoms of carpal tunnel syndrome can be temporarily eased by vigorously shaking your hands
• Tends to wake you up in the middle of the night and is often worse in the mornings
• Affects your thumb and your first two or three fingers, but doesn’t seem to impact your pinky

Obviously if you have mysterious pain in your hands, the first and best thing you can do is see your doctor or chiropractor for an examination and an assessment.  Too often, people proceed from the assumption that they have a certain condition and begin a course of at-home treatment.  Later, they discover that they were treating the wrong thing and may have made their condition worse by not getting it checked out by a professional.

In either case, whether your problem is arthritis or carpal tunnel syndrome, there are viable treatments available. Again, it’s impossible to know with a high degree of certainty how to proceed until and unless you’ve been examined by a professional.

Don’t leave either of these conditions to chance, and don’t let them linger.  Any time you feel pain, your body is trying to tell you something.  Ignore it at your peril!

Are you looking to start eating healthier this year?  If so, you’ve probably done all the usual things:  Cut back on processed foods, started eating more fresh fruits and vegetables, and adopted something that vaguely resembles the Mediterranean Diet.

Those things represent a great start, but there are several newly emerging trends in the world of healthy foods. If getting (and staying) healthy is high on your list this year, then consider checking out some or all of the following:

Sparkling Apple Cider Vinegar

Apple Cider Vinegar has been in the news and on a variety of health blogs for a few years now, with experts from around the world touting its many benefits.  Now, some healthy and hip companies are taking things to the next level by offering a carbonated apple cider vinegar drink that’s tangy, crisp, and delicious.  KeVita was one of the first companies out the gate to offer this new, healthy drink, and if you’re already a fan of apple cider vinegar, then it’s well worth a taste!

Grass-Fed Cultured Butter

A few years ago, grass-fed beef was all the rage, and now the same enthusiasm has spread to butter.

You’ll find that it has a similar taste and texture to the butter you’re used to, but is loaded with more Omega 3s, vitamins and minerals your body needs. On top of that, it’s full of healthy bacteria which promotes better gut health.  What could be better than that?

Shio Koji

This fermented liquid from Japan is starting to appear on American store shelves.  Made with malted rice, it’s got a flavor that’s strangely reminiscent of salted meat with just a hint of sweetness.  It makes a fabulous marinade and works well with any type of meat, or works as a bit of extra flavoring for sauces and soups.  Try it, you’ll love it!

If healthy is your game, any of these will help you put points on the board!

 

If you’re like a lot of people, you go into the winter months with good intentions. However, between the winter holidays, the cold weather and the shorter days, exercise is something that just gets put on the back burner.  With things warming up again and summer just around the corner, it’s time to start getting serious about getting back into shape.  The following quick tips will help you on your journey.

Start Slow And Build Incrementally

If it’s been a few months since you’ve done any exercise, don’t expect that you’ll be able to jump back in full throttle.  Take it easy.  Set modest goals in the beginning,  such as a fifteen-minute exercise session on day one, adding five minutes to the duration every week.  That way, you give your body time to adjust to the new routine.

Don’t Forget The Warm Up & Cool Down!

Too often, in their enthusiasm to get started, people forget these steps.  Don’t!  They’re absolutely essential if you want to minimize your chances of muscle strain.  So many people adopt the “no pain, no gain” mindset when it comes to exercise, and it’s true that some soreness is to be expected when you start working out and pushing your body, but you don’t want to cause yourself needless injury, either.

Find A Workout Partner

This is important because if you’re working out with someone, then you can hold each other accountable and help motivate and inspire each other when you’d rather be doing something else.  If you can’t find anyone in your immediate circle of friends to exercise with, then hit the internet!  There are tons of great fitness apps available, and all of them have vibrant, robust communities of people with fitness goals similar to your own.

Finally, it goes without saying, but be sure to eat right and get plenty of sleep!  You’ll be asking a lot of your body in the months ahead, so be sure to give it everything it needs.

It’s a simple recipe for success, but it really works!

 

Anytime a person’s hand starts hurting, the first thing that comes to mind is Carpel Tunnel Syndrome, and that could be what’s causing the pain.  It is a very common condition, especially among people who have jobs that see them performing repetitive motions with their hands and wrists (machinists, anyone who types regularly, people who work checkout counters at grocery stores, and the like).

While Carpel Tunnel might be the root cause, it could be a couple of other things too, including:

Cervical Radiculopathy

This is a complicated sounding term with a simple explanation.  The pain or tingling you are feeling in your hands might be caused by a problem in your back or neck.

Both Carpel Tunnel and Cervical Radiculopathy impact the median nerve, and both can cause pain in your hands.  The main difference though, is that Carpel Tunnel only impacts your hands, where Cervical Radiculopathy will cause pain that runs the full length of your arm.  Basically, it will feel as though you’ve pulled every muscle in your arm.

There are lots of things that can trigger radiculopathy, including cervical spinal stenosis, cervical osteoarthritis, and degenerative disc disease. The most common cause, however, is a herniated disc.  Definitely rule this out before proceeding with a treatment plan that assumes you’re suffering from Carpel Tunnel Syndrome.

Rheumatoid Arthritis

This is another condition that can present with great similarity to Carpel Tunnel.  The key difference here is that rheumatoid arthritis pain is symmetrical.  It impacts both hands the same way, and at the same time, where Carpel Tunnel may only impact one, but not the other.  Also note that arthritis pain is centered in the knuckles and joints, rather than along the path of the median nerve, as is the case with Carpel Tunnel.

The bottom line is, don’t jump to conclusions.  If you’re experiencing pain in your hands, be sure to rule out these other conditions via consultation with your doctor before designing a treatment plan.

Tens of millions of Americans suffer from lower back pain.  It is, in fact, one of the most common ailments that bring people to the doctor or to their local chiropractor.  There are also plenty of things you can do at home to help minimize your chances of straining your back, and especially your lower back, which is where most back injuries are centered.  Here are a few:

Exercise!

This one’s obvious, and it’s not something most people like to hear.  The simple truth though, is that by strengthening your core, you’ll be much less prone to back strains and sprains. This means less pain in your life, and that’s a good thing.

The best types of exercise to minimize back pain are low-impact cardio routines or working out on elliptical machines.  If you’d rather not do either, then take regular walks, or try swimming.  Both are low impact ways of getting the exercise your aching back needs.

Pay Attention To Posture

Most people have really bad posture when sitting in chairs. This is made worse by the fact that these days, many of us have jobs that require us to sit for extended periods.  It’s no wonder doctors and chiropractors are treating so many patients for back pain these days!

Paying attention to how you’re sitting will go a long way toward minimizing your risk of back pain.  Even better, invest in a high-quality ergonomic chair that will assist you in ensuring good posture.

Mindfulness When Lifting

Watch carefully the next time you see someone lifting a heavy object.  Most of the time, they’ll bend over and pick it up, letting their core muscles do the heavy lifting.  This is exactly the wrong approach unless you’re looking to maximize your chances of a back injury.

The better, more effective way to lift is to squat, and allow your powerful leg muscles to do most of the work.  That’s less stress on your back, and less chance that you’ll suffer an injury.

Sooner or later, you’re going to experience some kind of back pain.  If you follow the simple steps above, though, you’ll go a long way toward minimizing your chances.