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Tag: chiropractor in plymouth

Chiropractors and Whiplash

Chiropractors and Whiplash

A chiropractor knows that one of the most common injuries suffered in car accidents is a whiplash, especially in rear-end collisions. A whiplash occurs when the head and neck are snapped from the back to the front. The movement is similar to what a whip […]

The Adjustment

The Adjustment

What do chiropractors do, and how can we help you? Chiropractors are experts of the spine. We go to school for a minimum of 3 years prior to being accepted into chiropractic college. From there, we go through a rigorous doctorate degree that encompasses many […]

Listen Up!

Listen Up!

Auditory Acuity of self.

I’ve been around the health and fitness industry a long time, which means I’m getting old, but it has allowed me to personally commit all the mistakes I see patients come into the clinic with.   For the purposes of this article, let’s call the health, fitness, and food industries the wellness industry. The only constant about the wellness industry is that it’s always changing.  Information evolves, trends come and go, and maybe something we thought was “healthy” turns out to be false.  Your circumstances play a significant role in how you apply the information and methods available, which like the topic itself, is in a constant state of flux.

So how do we navigate this chaos?  Start by understanding that it’s a journey.   Be ready to try various methods of self-care, nutrition, and exercise knowing that you’re going to fail and frustrate yourself with things that have worked so well for others.  You’re not everyone and you have to find what works with for you AND your circumstances with wherever you are in your life at that time.   Don’t give up, keep trying new things, keep learning, keep discovering, and push on.

Now I could write a novel covering each of these industry topics, but I want to focus on exercise for this post and more specifically listening to your body.  I have been SO bad at this the past few years and it has been costly.   Low back pain, rib pain, knee pain, shoulder pain, neck pain, waking up every day with some sort of ache or pain and continuing to mindlessly train and push my body past its limits.   This affects how comfortable I am when I work, when I do recreational activity, and when I’m spending time with my kids.

Why? Unless you’re a professional athlete, isn’t the purpose of exercise and training to better your life outside the gym?  Aren’t we supposed to train to build ourselves up not break ourselves down?   Sure, there are going to be workouts and training sessions that push you to your limits and you’re going to be sore and beat up but that should be the exception, not the rule.   I wouldn’t want to see that go away and I don’t think it has to for you to still maintain an effective fitness routine, improve and push yourself to be a better version of your current self.    Intensity and pushing the limits is a critical part of any successful training program.  However, in my opinion, depending on your circumstances (sleep, stress, nutrition, self-care, age, recovery, etc) we must pick and choose our battles.

All too often I have a patient present after starting a new training program that they’ve been going 100mph at since day 1 and their body finally hits the brakes and things start to deteriorate.   Learning to decipher when your body is telling you to slow down because of mental fatigue vs physical fatigue can be tricky.   But if you’ve gone into training 4 days in a row, maxed out your heart rate every session, lifted as heavy as possible, ran as far and as hard as possible, done zero mobility, had no body work done, ate horribly, slept poorly, then chances are that is your nervous system telling you to take it easy.  The reason this warning is so critical is as the window of fatigue widens, so does the vulnerability for injury.   When it’s broken down it sounds like common sense, but when we are in the heat of the moment surrounded by peers and coaches we tend to push it all aside and go through the motions.

One approach that I’ve really been gravitating towards lately is identifying an intended stimulus prior to working out.  Before beginning I take stock on how I’m feeling and try to match my training stimulus to that.  How recovered do I feel?  Do I have any pain or stiffness? How did I eat this week/weekend? How much did or didn’t I sleep?   If the grading on all those questions are positive, then I may attack that workout with full intensity and really push it.    If I feel like I’m falling short on a few or all those topics, then I’ll scrap what was planned and reprogram for what I can handle.   If the scaling or changes you need to make is going to significantly change the workout in a class setting, then you may need to attend an open gym or workout from home that day.  Don’t put yourself in a situation where you’re going to succumb to peer pressure and put yourself at risk for injury or burnout.  But if you can make a few small modifications and still be in your class or group setting then go for it, you’re not going to be letting anyone down!

Start practicing this week.   Take stock of your overall wellness that day or week and come up with an intended stimulus for your training.  Quality movement is going to be the foundation for longevity and nothing derails a training program faster than injury.   I’m still learning from my mistakes and I’m looking forward to continuing my journey, now with more acuity to what my 33-year-old body is telling me.

 

Yours in Health,

Dr. Crane

Prehab for Runners

Prehab for Runners

Spring Into Running By Daniel Hounjet, Intern, Core Health As the snow melts and weather turns people are eager to get outside and start running.Because of the climate we live in many people either choose not to run in the winter or they run indoor […]

Posterior Chain

Posterior Chain

Are you working your butt off… literally? The posterior chain muscles may be the most important group of muscles when it comes to daily performance as an athlete or an average Joe. The posterior chain of muscles in the hip include the glutes, hamstrings and […]

Common causes for Headaches and Neck pain

Common causes for Headaches and Neck pain

Chiropractic Treatment for Headaches and Neck Pain

At one time or another, everyone has experienced the unwelcome, throbbing pain of a headache. Some headaches may blindside you; there seems to be no explanation for their occurrence. Others come on gradually over the span of hours or days. The number of headache presentations is outweighed only by the number of causes. Due to the numerous potential triggers, it can often be difficult to narrow it down to the true culprit. Doing so, however, is the key to resolving headaches for the long term. Below, you will find descriptions of various headache triggers, some common and some lesser known, in addition to ways to combat and prevent their occurrence.

Subluxation/Misalignment of the Spine

Headaches and mechanical neck pain are the bread and butter of chiropractic. So many people suffer from chronic headaches that can be easily fixed through a series of adjustments. Often, the cause of neck pain and headaches is stress on the nervous system due to misalignment of the cervical vertebrae. When vertebrae move improperly, the mechanics of the entire head and neck are disrupted. This results in compensations in head position and movement, as well as an increase in muscle tone. Headaches are the culmination of this mechanical and postural dysfunction.

The Fix: Have a chiropractor check your spine and adjust any subluxations in the body. They can also perform manual therapy to any hypertonic musculature of the head and neck. Your chiropractor may also refer you for other therapies, including acupuncture or massage, as they see fit.

Stress & Muscle Tension

When stressed, people tend to hold their shoulders high and clench their jaws. All of this is done unconsciously, of course. Right now, be mindful of your shoulders. Try to lower them. If you can relax your shoulders and they drop, you were likely holding up without even realizing it. The same goes for clenching the jaw. Many people do this while they sleep, resulting in sustained tension in the jaw and temples. All of this upper back, neck and jaw tension leads to trigger points and the radiation of pain into different areas of the body, namely, the head and neck.

Though your upper body muscle tension may not be due to psychological stress, it can be due to the physical stressors of daily activity. Many people who work in jobs which require repetitive upper extremity motion will experience tension type headaches. Athletes involved in impact sports or completing high repetition exercises can also succumb to tension headaches.

The Fix: Identify the source of stress and create a plan to remove or decrease it. If this isn’t feasible, a plan to manage or relieve yourself of stress throughout or at the end of the day can be helpful. This might include taking mini breaks at work, meditation, exercise, baths or scheduling time out for yourself. Also, be mindful of tensing the shoulders and jaw, aiming to keep them relaxed as possible.

Mobility and recovery is key for the athlete. Using a lacrosse ball or roller after a workout, in combination with stretching, will offset tightness. Exercise is a huge stress to the body, make sure you are recovering sufficiently with nutrient dense meals and good sleep.

Allergies, Low Blood Sugar & Dehydration

Food and environmental allergies trigger an immune response in the body. The result of this immune response is systemic inflammation. This inflammatory response can often cause a headache. The body uses the headache as a warning sign to the body, indicating that something is wrong and a larger issue needs to be addressed.

If you’re attempting the new intermittent fasting trend or just forgot to eat a meal or two, you may feel a headache coming on. Fasting too long, dieting too hard or not eating enough can cause the blood sugar to enter a hypoglycaemic range. When the blood sugar gets too low, a headache can ensue. Keep your body hydrated, too! Low hydration and electrolyte levels are notorious for triggering headaches.

The Fix: Discovering the food that sets the body awry is not always easy. It can often require an elimination diet, in which foods that are traditionally more allergenic are removed for a period time to determine the body’s response without them. Allergy tests or panels can also be done to determine food allergies. If low blood sugar or dehydration is the culprit, get some healthy, nutritious food & water in your body and see if the headache subsides once the values have returned to a normal range.

Seek Help

Regardless of the trigger, at the end of the day you are still experiencing the pain of a headache, and you just want to be rid of it! Research supports the use of chiropractic for headache reduction and elimination. Go see one! It is the safest, most effective course of treatment and should be the first line of defence against headache symptoms. Your DC will evaluate your symptoms and spine and provide you with appropriate treatment and advice. You have nothing to lose except your nagging headache.

Wrist Pain:  Is it my Forearm?

Wrist Pain: Is it my Forearm?

Walking into a crossfit gym for the first time can trigger a wide range of emotions. Excitement, anxiety and, potentially, mild regret as you stand there watching the current class splash in pools of their own sweat and release guttural noises while throwing heavy things […]

Shoulder Impingement Syndrome:  Causes, symptoms, and treatment

Shoulder Impingement Syndrome: Causes, symptoms, and treatment

Shoulder Impingement Syndrome, a common cause for shoulder pain. Shoulder Impingement Syndrome, also known as Swimmer’s or Thrower’s shoulder, is a common over-use condition that occurs when the shoulder bursa or rotator cuff tendons become compressed within the shoulder joint. The shoulder joint is comprised […]

Chiropractic and Massage, Partners in Wellness

Chiropractic and Massage, Partners in Wellness

Deep Tissue Massage  in conjunction with the Chiropractic adjustment

Chiropractic and massage therapy work together simultaneously creating a synergistic effect resulting in much faster recovery time. Correction of one’s structure often occurs more easily and with less discomfort when both modalities are used together. The positive results of chiropractic care last longer when muscle tension is released, which might otherwise pull one’s structure back out of alignment.

Since massage therapy is good for the nervous system it is usually done before chiropractic treatments are given. The adjustments are much more effective this way. Sometimes the body can be so stiff that it resists the adjustments. When it becomes relaxed through massage, it allows the doctor of chiropractic to more easily realign various parts.

Chiropractic treatment is useful for treating people that are under constant physical and/or mental stress. Massage therapy can also be part of this treatment because of its beneficial effects. A person can be healthy in every other way, but have physical pain caused by tightness and stress. Through massage and chiropractic techniques they can be helped.

Massage, when used with chiropractic treatments, is also good for physical injuries such as those that happen in auto accidents. Injuries occurring from a variety of other activities as well as physical pain from stress benefit from both treatments. The immune system is stimulated by massage and chiropractic treatments along with blood circulation. By doing massage you are using the body’s natural energy to heal itself.

Since the massage increases the blood flow it can also help relieve headaches. Many people suffer from these on a regular basis. The improved circulation helps to decrease the pain and stimulate nerve flow.

You must be aware of the signs your body gives you for spinal stress, so that you can get to the chiropractor at the first signs of dysfunction. Spinal distress can bring on a tingling sensation in the legs, shoulder, and arms and sometimes even numbness. This is why it is important to address spinal problems immediately. Chiropractic and massage therapy can not only correct the problem but restore your natural energy that becomes lost when dealing with spinal distress.

The bottom line is that chiropractic and massage therapy are compatible forms of health care that share the goal of your total well-being, not simply an absence of illness. Both offer natural hands-on, drug-free techniques. They can be used as preventative as well as restorative therapies. When used in combination, they help you maintain your optimum health and wellness.

We now offer massage therapy at both our Uptown and Plymouth locations! Schedule online or give us a call to book your next massage!

Plymouth- 763-205-3783

Uptown- 612-872-9596

Posture Fix for Back and Neck pain

Posture Fix for Back and Neck pain

Sitting properly to reduce back pain Neck and back pain due to posture is a growing problem.  A vast majority of our patients present with symptoms that arise from cumulative stress placed on the body through poor ergonomics. Did you know that the average full-time […]