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Tag: neck pain

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 […]

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 […]

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 […]

Don’t let me catch you slouching! Posture and what to do about it

Don’t let me catch you slouching! Posture and what to do about it

This is the excerpt for your very first post.