How To Prevent “Scary” Low Back Injuries
Halloween is fast approaching, and it is time to think about costumes! But before you throw a spooky yet crazy Trick-or-Treat party, ensure your back is at its best. It’s a nightmare scenario for most of us: you’re enjoying the Halloween festivities, you go to the bathroom and— bang your “back goes out!” Don’t let it happen to you. Freak not because we’ve got some tricks to keep lower back injuries at bay. These stretches will prepare your spine for any “gruesome” surprises! 1. Hamstrings Do you feel any tightness in the back of your legs? Many people do since hamstrings are a group of muscles near the back of the thighs. Tightness in this area can pull your pelvis forward, causing your lower back to sway as you move. And when that happens, you’re at risk for low back pain and injury. So to protect yourself, stretch those muscles regularly! Sit on a chair and put your leg straight out on another chair right in front of your body. Slowly reach your toes. Repeat with the opposite foot. 2. Quads When it comes to the lower back, tight quad muscles are like a ticking time bomb. If not stretched regularly, these strong muscles can cause a chain reaction that leads to pain and injury. To do a standing quad stretch, simply stand up straight with your feet together. Slowly bend your right leg to the knee. Hold the right foot through your right hand and pull it carefully toward your glutes. Hold for 20 to 30 seconds. Repeat it on the opposite leg. 3. Hip Flexor Located at the front of hips, hip flexor muscles are an important part of your leg swing. If they’re too tight, the lower back may not be able to flex and lengthen properly. The good news is that by stretching these muscles regularly, you’ll be able to take care of this common problem and eliminate any related risks. To do it, slowly push your hips forward until your back leg and hip until you feel the stretch on your upper thigh. Hold that position within 15 to 30 seconds. Then do it again 2-3 times. Keep this in mind when doing these stretches: * Don’t force your body into a stretch. The goal is to prepare your spine, not overstretch. * Breathe while you stretch—this is important so your muscles can relax. * Do not bounce while you stretch. This can cause injury. Stretch slowly and smoothly and hold each position for 20-30 seconds. * Always listen to your body! If you feel pain, stop stretching right away! You may be doing it too hard or not properly! Stay safe while having fun!
Steps on Prepping for Football
Don’t go all out for the big game without some preparation! Here’s a few exercises to get you ready for kickoff. They will help you get your heart pumping and keep your muscles loose so you can last the entire game without tiring out! Don’t go all out for the big game without some preparation! Football is a physically demanding sport that requires a high level of fitness and conditioning. To perform at your best on game day, it’s important to properly prepare your body through a combination of cardio, strength, and flexibility training. The following exercises are designed to help you improve your cardiovascular fitness, build muscle strength and power, and increase your flexibility, all of which are essential for success on the field. Importance Of Fitness & Exercise For Football Players Cardiovascular fitness is important for football players because it helps to increase endurance, allowing you to perform at a high level for longer periods of time. Some great exercises to improve cardiovascular fitness include running, cycling, and swimming. Incorporating interval training, such as sprints, into your cardio routine can also help to improve your overall fitness. Strength and power are crucial for football players, as they allow you to perform at a high level and make powerful plays on the field. Exercises such as squats, deadlifts, and bench presses are great for building overall strength and power. Incorporating plyometric exercises, such as jumping and bounding, into your routine can also help to improve power and explosiveness. Flexibility is also important for football players, as it helps to prevent injuries and improve overall performance. Yoga, stretching, and foam rolling are all great ways to increase flexibility. Relaxation is also important to remember to give your body time to recover after intense workouts. Make sure to schedule rest days and actively work to prevent injury by stretching before and after exercise and warming up before games. By incorporating these exercises into your regular training routine, you will be better prepared for the big game and less likely to get injured. It’s also important to consult with a coach or trainer to build an individualized workout plan that fits your specific needs and goals. how to prevent injuries in prepping? Here are a few exercises to get you ready for kickoff. They will help you get your heart pumping and keep your muscles loose so you can last the entire game without tiring out & injuries! Leave a Reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website Useful Links Anti-Discrimination Disclaimer Healthcare Disclaimer Good Faith Estimate Privacy Policy Ridgefield Chiropractic & Wellness Center Monday – Wednesday: 9:00 am – 7:00 pm Thursday: CLOSED Friday: 9:00 am – 7:00 pm Saturday: 9:00 am – 12:00 pm (1st and 3rd Sat of the month) Sunday: CLOSED Connect With Us Facebook Instagram Youtube Twitter Linkedin Site Map (C) Copyright 2022 . All rights reserved. Ridgefield Chiropractic.com
How can a Chiropractor Help Resolve My Leg Pain?
When people think of chiropractic work, they immediately identify a few problem areas: the neck, and back primarily. Modern chiropractic care has many applications outside of that, though, and if you’re suffering from leg pain, it could be an excellent avenue for you. Currently, an estimated 100 million Americans suffer from chronic pain, but only about 25% of these people head to a chiropractor for help, despite their ongoing and consistent pain. In the case of leg pain, which is commonly caused by back or sciatic pain radiating down into the leg, chiropractic care can and should be your first line of defense. Here’s what you need to know. What Causes Leg Pain? Leg pain is a bit like back pain in that there are dozens of potential underlying causes. According to the Mayo Clinic, “Most leg pain results from wear and tear, overuse, or injuries in joints or bones or muscles, ligaments, tendons or other soft tissues. Some types of leg pain can be traced to problems in your lower spine. Leg pain can also be caused by blood clots, varicose veins, or poor circulation.” Additional causes of leg pain include the following: Tendinitis Tendon rupture Injuries in the ACL, MCL, or PCL Cysts Cancer in the bone Hairline fractures and breaks Inflammation in the joints. Gout Soft tissue or muscle injuries Arthritis Bone diseases Sciatica When to See a Chiropractor Not sure if your leg pain is fleeting or chronic? Here are a few signs it’s time to see a chiropractor for an evaluation: You are unable to stand, sit, walk, or sleep normally There is evident swelling, discoloration, warmth, or redness in the affected area You hear a popping or grinding sound in your joint when you move Your leg pain does not decrease with rest or other treatment Your pain is getting worse Your pain is accompanied by swelling or redness in the leg Your pain has been chronic for a long time Could it be Sciatica? Sciatica, the last cause on the list above, is one of the most common forms of leg pain. According to Harvard Medical School, an estimated 40% of people will suffer from sciatica at some point in their lives, and the condition becomes more common with age. If you have chronic back pain, are a smoker, or are obese, you may be at increased risk of sciatica. What Sciatica Feels Like If you’ve ever experienced sciatica, you know how excruciating the pain can be. Generally, it starts in the interior portion of the hip and radiates down the leg and up into the back. While sciatica tends to be misdiagnosed as standard back pain, it’s a very different animal. While back pain originates in the joints or soft tissue of the spine, sciatica pain originates in your body’s sciatic nerves. These nerves, each about as thick as a human finger, are the two largest nerves in the body. As showcased in the Mayo Clinic graphic below, the sciatic nerves start at the lower lumbar spine, run through the buttocks, down the back of your legs, and into the soles of the feet and toes. When these nerves (or the fibers that comprise them) become pinched, irritated, or swollen, pain radiates along the entirety of the nerve. Part of what makes sciatic pain so difficult to diagnose is that it is not constant. While some sciatic pain is only mild soreness, other sciatic pain episodes can feel like a searing, stabbing pain that makes it difficult to walk. What Will a Chiropractor do for leg Pain? Sick of living with your leg pain? Heading to a chiropractor is an excellent way to find some relief. The fact is, chiropractors, work with leg pain all the time, and they’re excellent at diagnosing, identifying, and addressing various forms of leg, ankle, foot, and hip pain. Here’s a breakdown of the treatment method chiropractors tend to follow: 1. Diagnosis The first step in addressing leg pain is identifying what causes it. Because there’s such a wide variety of causes underlying leg pain, your chiropractor will generally start with an in-depth analysis and health history. They’ll ask about old injuries, previous bouts of leg pain, and prior surgeries. The chiropractor may also make uses of ultrasounds, x-rays, or CT scans to identify the source of the leg pain. In minor cases, like muscle cramps or mild strains, your chiropractic care will likely stop at light stretching and adjustments, which will probably be enough to resolve the issue. 2. Adjustment Once your chiropractor has identified the source of the leg pain, they’ll start an adjustment process meant to provide relief. Sometimes, correcting leg pain means adjusting the lumbar spine or back. In other cases, the chiropractor will adjust your foot, hip, ankle, or knee to relieve pain and promote healing. If you have any questions about your treatment during this phase, don’t hesitate to ask your chiropractor. 3. Maintenance With severe leg pain, it may take more than a single adjustment to resolve the issue. In these cases, your chiropractor will work with you to develop a comprehensive treatment plan. While some leg pain will take weeks to resolve, more chronic pain may take months and a variety of holistic treatment methods to eliminate. You Don’t Have to Live With Leg Pain Chiropractic care has many applications, but it’s not the first treatment method people think of when it comes to leg pain. The truth, however, is that chiropractic care can be very applicable to leg pain, and is an excellent way to promote health and address the underlying causes of leg pain. While leg pain is common, it doesn’t have to be a fact of your life. With a proper diet, exercise, and regular chiropractic care, you can identify and resolve the source of your leg pain, and step into a pain-free life. Ready to find your relief? Contact our office today to book your first appointment.
5 Reasons You Need a Sit/Stand Desk
Those of us who work at a desk all know the neck and shoulder pain that can go with it, sitting all day is not only bad for your health, it’s bad for your neck/spine/head. Years ago sitting all day was the only real option for certain kinds of work, the good news is there are several options for being able to sit or stand at work. Taking breaks from sitting during the day is vital, being able to take breaks from sitting and still get work done is not only good for you but your work as well. If your boss isn’t set on getting you a standing desk just let them know of all the benefits it can have on the health of their employees. If you do sit all day and suffer from back or neck pain call our office today and we can help you feel better!
4 Ways to Improve Your Posture
Poor posture: most of us have it, few of us understand exactly how damaging it can be to our overall health. According to Harvard Medical School, poor posture can lead to everything from back and neck conditions to incontinence, constipation, heartburn, and slowed digestion. Surprising? It is for most people. When you think about it, though, the spine acts as the foundation of the human body. Home to some of our most critical neural pathways, it’s not a surprise that jamming our spines into unnatural shapes or slouching for 9 hours a day can create some serious problems. Don’t worry, though. It doesn’t have to be your reality. Here’s a breakdown on how to improve your posture and avoid the dangerous health conditions that come with slouching. The Definition of Posture Most of us understand, anecdotally, what posture is. If you’ve ever wondered how the pros define either, though, here’s your answer, from the American Chiropractic Association (ACA): “Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would fall to the ground.” In our everyday lives, most of us don’t overthink about our posture. As such, we neglect it, allowing the muscle groups that are primarily responsible for it to go unused and atrophy in the process. While this can make it harder to develop good posture and it’s still far from impossible. Why Bad Posture is so Damaging Slouching: it might seem inconsequential, but it has some surprising health effects. First of all, slouching puts excess stress on your spine. It also strains your bones, muscles, and joints, and makes it more difficult for you to hold your body in the correct position. As it turns out, bad posture isn’t just bad for your spine – it also does a number on your internal organs. Constant slumping smashes your internal organs together, making it harder for your lungs and intensities to do their jobs optimally. Over time, that can impact your digestive function and make it difficult for your body to get enough air when you breathe. How to Improve Your Posture: 4 Chiropractor-Approved Recommendations Want to look better in pictures? Get rid of that persistent pain in your lower back? Feel better and more active every day? Try these simple posture-improving tips: 1. Practice Some Light Yoga If you’ve been sitting all slumped-up for a few years, the first step in improving your posture is training your spine to fit into new shapes. With this in mind, incorporate some simple yoga poses into your daily life. Child’s pose, for example, is a great place to start. To get into child’s pose, follow this step-by-step: Sit on your shins with your knees pressed together gently and the insides of your big toes touching. Splay your heels to the side slightly to alleviate strain on the knees. Lengthen your back, keeping your spine straight, and fold forward at the hips, extending your hands in front of you, palms down. Sink your hips back down toward your feet. If you need extra support or this motion creates pain, place a pillow or a folded blanket between your hips and your calves. Place your forehead on the floor. Alternately, you can turn your head to one side, resting your cheek on the ground. Breathe deeply, drawing breath into the back body and chest. Hold this pose for five minutes or as long as you are comfortable. This pose lengthens your spine, undoes some of the jams lousy posture may have created, stretches your hamstrings and glutes, and releases tension along the neck and lower back. Forward fold is another great yoga pose to adopt. To complete this pose, stand upright with your big toes touching and your heels separated slightly. With your hands on your hips, hinge forward at the hips, releasing your hands down toward the floor. Don’t worry if they don’t touch the floor yet – they will eventually. Keep your back straight, bend your knees slightly, and relax at your hip joints. Stay in this pose for 5-10 breaths to allow your spine to relax fully. 2. Fix Your Desk Posture Our desks are a virtual minefield for our posture. Between improperly-aligned computers, low-quality chairs, and common workday fatigue, most of us harm our spines while we work all day. To avoid this, make sure your desk setup is as ergonomic as possible. Here are some tips: Adjust your chair so you can sit upright with your feet flat on the floor and your back and shoulders against the back of the chair Invest in a computer stand to raise your computer screen to eye-level, if it’s not already there Use a headset to avoid holding your phone between your shoulder and ear as you type 3. Wear Supportive Shoes Heels might look great, but they should be used sparingly. Because heeled shoes thrust the base of your spine forward, they create an unnatural arch in your back, harming your posture and leading to complications. Instead, wear supportive, low-heeled shoes with plenty of arch support. Ask your chiropractor for some recommendations, if you’re not sure where to turn. 4. Get Enough Exercise One of the best ways to improve your posture? Improve and enhance the muscle groups responsible for it. Well-designed workout plans, which focus on incorporating cardio and strength training, with a focus on the back, core, and legs, will help your spine feel great for years to come. Better Posture Starts Here If you’re concerned about improving your posture, these four tips are an excellent place to start. By improving your environment, focusing on making your body stronger, and wearing shoes that support your spine, you can enhance your posture and feel better every day. Need some additional support to improve your posture? Contact our office and book your first