Category: Chiropractic Care

Proper Techniques for Shoveling Snow to Prevent Injuries

In Bend, Oregon, the winter season means snow — sometimes a lot of it — and outdoor chores like shoveling walkways and driveways. Each year like clockwork, the first snowfall brings in new clients with familiar complaints of back and core pain from shoveling. However, many of these cold-weather injuries can be prevented through proper techniques and regular chiropractic care for the fluffy, white stuff to come.

Proper Snow Shoveling Techniques

Strains, sprains and spasms from shoveling snow are so common that the American Chiropractic Association (ACA) has issued best practices for snow removal. While they offer general tips on shoveling snow, we are giving you an in-depth look at proper techniques to avoid back pain.

1. Lift with Your Knees, Not Your Back

The biggest culprit of back pain is improper shoveling technique. Rather than bending at your waist and lifting with your back, make it a point to maintain the natural curve of your spine, bend your knees and lift the load with your arms.

Additionally, don’t twist and turn to throw your snow. Instead, take a few steps toward your pile to dump heavy loads.

2. Bundle Up

Even stepping out into the cold temperatures can awaken old injuries and cause stiffness. Wear plenty of warm clothes to keep your joints and muscles loose during the process. Invest in a sturdy pair of non-slip boots to avoid falls on the ice and make moving around on the snow easier.

3. Warm Up Before Starting

You probably haven’t used the necessary muscles all year, so you should prepare them for the work to be done with jumping jacks, light stretches and a few lunges.

4. Use the Proper Equipment

Gone are the times of old-school shovels with wooden handles and no “give.” New models are ergonomically designed with lightweight plastic and will slightly curve to hold heavy loads, making the job easier on your back.

5. Plan Ahead

Keep an eye on the forecast to stay abreast of coming snowfall. You want to have ample time to clear the driveway – accounting for breaks between each section of snow. Quick movements and a rushed job will sooner result in a sprain or strain than slow, purposeful actions.

If at any time you feel chest pain or shortness of breath, stop shoveling right away. You may need medical attention.

Chiropractic Care For Snow Shoveling Injuries

Despite your best efforts, you may still find yourself sore for days after shoveling. Don’t just let the pain resolve on its own, or you’ll find yourself worsening the underlying issue on each snow day to follow.

It’s possible that you have popped a bone or disc out of alignment and need professional help to restore balance. Not only can chiropractic adjustments realign your spine, but they may also soothe irritation and inflammation along the spinal track. Additionally, massage can relax areas of spasm and loosen muscles and joints to allow you to move freely while shoveling.

If you feel off after clearing the driveway, be sure to set an appointment with us at Total Body Chiropractic and Massage immediately. We would be happy to give you demonstrations of proper snow shoveling technique and stretches to make chores a breeze this year.

Chiropractic Care Can Enhance Your Skiing Performance

Ski season is right around the corner, and fortunately, so is Mt. Bachelor. Get ready for a winter filled with activities like skiing, snowboarding, sledding and more by preparing your body well before you hit the slopes.

It’s no surprise that chiropractic care has the potential to heal common ski injuries, including whiplash and herniated discs. Less obvious is that this form of treatment can also prevent certain strains and sprains during your ski day.

As you schuss down the slopes, you may hit bumps, make quick turns and even take a few falls that can throw your body out of whack. Taking the time to fine tune your body and equipment beforehand reduces the severity of these types of injuries.

Chiropractic care and massage can enhance your ski season in a few ways:

Restores proper balance

Staying upright depends mainly on balance and weight distribution. If your spine is out of alignment, you may have difficulty finding your center and making the small adjustments necessary to get you down the slopes.

Additionally, hours of skiing can cause disruptions in your spinal column. Chiropractic adjustments before and after your ski day may ease back pain in the days following.

Improves Flexibility

Tight muscles and tension increase your chance for spasms while you are on the slopes. Leaning into your turns can stretch your back past its normal range, causing tears or other pain. Massage therapy stretches and loosens tight muscles that may hinder your abilities while increasing your range of motion.

Aids in speedy recovery

Due to the cold temperatures, you may not feel symptoms right away. And while you may not think that your fall affected you, over time even small injuries can cause significant problems. Regular check-ups between ski days will keep you aligned and prevent the escalation of minor issues.

Other ways to prepare for ski season:

While chiropractic care can help you be at your best for snow activities, further preparation can prevent some aches and pains along the way.

• Start strengthening your body now – It takes a lot of core strength to dart through trees and land airtime. Start adding ab exercises to your routine as well as leg workouts to support you on your equipment.
• Warm-up before you ski – It’s essential to warm up before any physical activity, especially in cold temperatures. Start with a few small ski exercises, jumping jacks or squats and lunges to get your blood flowing. Once your body is warmed, do a few dynamic stretches to prepare.
• Get the proper equipment – Make sure all of your gear fits correctly and is in good condition to avoid any unnecessary mishaps.

Make the most of your winter season by participating in all that Mt. Bachelor has to offer. Before you hit the slopes, see a professional about any existing injuries to reduce your risk of further complications. At Bend Total Body Chiropractic & Massage, we want you to live life to the fullest year-round, and that includes moving comfortably and freely down green and black diamond runs alike.

Understanding Sciatica and How Chiropractic Can Treat It

Back pain is an extremely common symptom of various health conditions, chronic stress, poor posture, and much more. Reasonably so, people chalk this pain up to any number of factors and give a mislabeled diagnosis – such is the case with sciatica. Understanding the causes and symptoms of sciatic pain can lead you to the correct treatment option.

What is sciatica?

Sciatica refers to pain in the lower back, butt, legs and feet that results from irritation of the sciatic nerve. The largest nerve in the body, the sciatic nerve spans from the lower lumbar region, through the hips, and down the leg.

Technically, sciatica is not a condition. Rather, it is a symptom of an underlying issue that is affecting the sciatic nerve. Depending on the contributing factors, you may deal with any number of symptoms ranging from mild to severe:

• Dull, aching pain or shooting pain, like a jolt of electricity
• Numbness
• Tingling
• Muscle weakness
• Inflammation

Causes of sciatica

Sciatica results from anything that irritates or compromises the sciatic nerve root as it exits the lumbar region at segment L4 to S3. Commonly, sciatica is caused by herniated discs, bone spurs, disc degeneration, joint dysfunction or spinal stenosis (the narrowing of the spine). Although, some factors like stress-induced trigger points, aging, obesity, sedentary or physically tasking jobs, and diabetes make you more susceptible to experiencing these disruptions.

What is NOT sciatica?

Commonly, the symptoms of sciatica are confused with other conditions. Because the pain extends to the lower body, it’s easy to believe there is an issue with the legs when its actually radiating from the sciatic nerve.

Sometimes, people confuse sciatica with the condition piriformis syndrome. This condition results due to spasms in the small piriformis muscle located in the buttocks. The tightness can also irritate the sciatic nerve and cause sciatic-like pain, numbness, and tingling from the lower back down through the feet.

Likewise, arthritis and joint pain can cause discomfort in the legs that feel similar to sciatica symptoms.

Sciatic treatment options at Bend Chiropractic

Mild or isolated cases of sciatica may resolve with time and OTC medications. Before considering surgery, your doctor will suggest non-surgical treatment options like chiropractic, acupuncture, hot-cold compress and more. Chiropractic and massage therapy can relieve pressure on the nerves and restore some level of comfort to daily activities.

Chiropractic Care

Adjustments gradually return your spine to its proper alignment. This service removes unwanted pressure from the sciatic nerve which may fully resolve the problem. Additionally, your chiropractor will give you individualized stretches and exercises to do at home that may reduce lower back pain and prevent it from returning.

Massage Therapy

Muscle tightness and spasms can constrict nerves and induce sciatic pain. Deep tissue massages and trigger point therapy works to release some of this tension and provide comfort after the first visit.

Sciatic pain, although uncomfortable, is extremely common and treatable. Because sciatica sometimes occurs due to spinal misalignments, excess tension, and other everyday factors, regular maintenance care may decrease the likelihood of sciatic pain returning. At Bend Total Body Chiropractic & Massage, we can help treat sciatica and keep you comfortably on-the-go.

Feel Your Best This Fall with Chiropractic Care & Massage

Although the summer and many warm-weather activities may be over, the hustle and bustle of everyday life lasts year-round. With increased yard work, holiday stressors and a regular exercise routine, continuing chiropractic care during the fall and winter is necessary to keep you healthy and on the move.

Benefits of chiropractic and massage care year-round

You may not be out hiking or playing sports as much in the fall and winter, but factors like posture, exercise routine and text neck aren’t just limited to the summer months. The benefits of chiropractic care may keep you balanced and more comfortable all year long:

1. Reduced joint pain from weather

As the temperature drops, many people feel the difference in their hips, knees, arms, shoulders and back. The lower air pressure can irritate joints that may already be stiff and inflamed. Similarly, the rainy season can cause swollen and tender joints. Massage therapy reduces inflammation and increases the range of motion in aching areas.

2. Less risk for injury doing yard work

While beautiful and scenic, the falling leaves mean more yard work for you. Twisting, bending, reaching and lifting while finishing DIY projects around the house can quickly lead to strains, sprain and injury this autumn. Regular chiropractic care and massage therapy increases your flexibility and keeps you in alignment. With proper balance, you’ll be able to get more done without pulling anything during your fall clean-up.

Further decrease your chance for injury by warming up and trying these dynamic stretches before carrying out any strenuous activity.

3. Lower holiday stress and tension

Everyday stressors like work, visitors and traffic don’t take a vacation after August. Chronic stress can lead to tense muscles in the back, neck and shoulders, limiting your mobility over time.

Swedish massage relaxes both your body and mind to relieve stiffness and decreases stress hormones levels in the blood. Take on holiday visitors and festivities more easily.

4. Boost your immune system during cold & flu season

Cold weather signals the start of cold and flu season, and misalignments in the spine affect your body’s ability to fight off infection and sickness. By realigning the vertebrae through chiropractic adjustments, your nervous system can function at its best. Massage techniques also remove toxins in the muscles and increase blood circulation, boosting your body’s ability to heal itself and remain healthy.

Other ways to care for yourself this season

Chiropractic care can help you maintain a healthy lifestyle all year, especially with regular exercise and proper hydration. Try to remain active during the colder months and stay hydrated. Drinking enough water (about eight glasses a day) flushes out toxins and lubricates your joints.

Chiropractic care and massage therapy offer more than just a solution for existing health conditions and injuries. They also provide preventative care and encourage a healthier and more active lifestyle. Just because the summer is over doesn’t mean pain and stiffness end. Keep your joints in top form with regular maintenance.

Don’t Let Achilles Tendonitis Stop You in Your Tracks

You know about Achilles, the Greek god whose only vulnerability was the tendon connecting his calf muscle to his heel bone – hence the Achilles tendon. Although this tendon is powerful, it is not very flexible, which leaves it susceptible to Achilles tendonitis. Identifying the causes, signs and available treatment options for this condition may ease your symptoms.

What is Achilles Tendonitis?

The Achilles tendon aids in running, walking, jumping, climbing, and more, so repetitive stress can lead to inflammation and irritation, referred to as Achilles tendonitis.

There are two forms of this condition: insertional and non-insertional. Insertional tendonitis occurs where the tendon meets the heel bone. This type results from years of overuse (endurance athletes, runners, etc.). Non-insertional tendonitis occurs in the middle of the tendon and is common in young, active people.

Causes of Achilles Tendonitis

Increased activity during the summer like running, hiking and tennis can cause microtears in the tendon. It also naturally weakens with age, leaving older, active people at risk. Other causes involve the way that you complete these activities:

• Suddenly increasing the distance, duration or intensity of exercise
• Starting aggressive exercise with tight calf muscles
• Inappropriate footwear
• Cold weather training
• Poor running form
• Playing sports only on the weekend

Some causes of Achilles tendonitis are unrelated to your activity:

• Flat feet or misalignment
• Different leg lengths
• Bone spur – extra bone growth at the heel can rub against the tendon

Symptoms

Usually, Achilles tendonitis begins as a mild ache and transitions into more severe pain after prolonged activity. Some cases of this condition occur silently, but most people will experience notable symptoms:

• Pain along the tendon or heel that worsens with activity
• Stiffness in the morning that gradually improves with movement
• Growth of a bone spur
• Constant swelling
• Limited range of motion in the ankle

Chiropractic care for treatment and prevention

Don’t rely on ice and rest to completely heal this condition. Chiropractic care and massage therapy may accelerate healing and aid in prevention.

Adjustments

Adjustments improve weight distribution and restore more balance and grace while walking and running. This practice reduces unequal wear and tear and decreases your likelihood of developing this condition.

Graston Technique

This technique is a form of muscle scraping to break up adhesions in the tendon and stimulate blood flow to the area. Generally, tendons do not have a large blood supply which slows healing. Through the Graston technique chiropractors may be able to promote faster healing.

Massage

Tightness and weakness in areas like the glutes or hips can throw off the body and distribution of weight, causing tightness down the whole leg, which can influence tendonitis. Massage therapy relieves muscle tension to stimulate blood flow and improve flexibility.

Regular chiropractic care gives your body the support it needs to avoid unnecessary injury. Not only does it improve balance and posture, but it can directly affect the way your tendons respond to quick movements and repetitive actions. Don’t let Achilles tendonitis stop you in your tracks; find the solution at Total Body Chiropractic & Massage.

Identifying and Treating Whiplash

Whiplash is a common neck injury that occurs due to a forceful back and forth motion of the head – think of your neck cracking like a whip. Although the pain may initially feel bearable, this condition can intensify over the days and months following the injury. Knowing the causes, risks and treatment options for whiplash can keep you healthy and on-the-go even after an auto accident.

What is whiplash?

Whiplash is a neck sprain or strain that affects bones, ligaments, discs, joints, muscles, nerves and other soft tissue in the neck. When faced with high impact, your neck stretches beyond its limits, causing tears, herniation and fractures. This soft tissue injury is characterized by tell-tale symptoms:

• Neck pain and stiffness
• Decreased range of motion
• Headaches
• Pain or discomfort in the upper body
• Numbness or tingling
• Dizziness
• Difficulty concentrating

More severe cases of whiplash may cause additional symptoms:

• Poor sleep
• Ringing in the ears
• Aggravation/Irritability
• Blurry Vision
• Memory loss

What causes whiplash?

The most common and well-known causes of whiplash result from vehicle collisions, but any impact or incident that makes your head jerk violently can potentially lead to this injury. Some less obvious reasons include:

• Impact sports like football
• Slips and falls
• Physical injuries from being punched or shaken

Risks of Untreated Whiplash

If you are involved in an accident involving your neck, you should be checked for potential injury. Whiplash does not always show up on imaging machines, so it easily goes unseen. While your symptoms may not seem serious at first, the pain that follows could be debilitating. People with untreated whiplash often experience chronic pain, some immobility from scarring and inflammation, and nerve damage.

Chiropractic Care and Massage Therapy as a Treatment for Whiplash

Some cases of whiplash are mild and heal with rest, hot-cold compress and over-the-counter medications. However, all cases of whiplash benefit from chiropractic care and massage, especially the most severe instances.

Chiropractic care and massage work in tandem to realign and heal the vertebrae and muscles. In cases of whiplash, scar tissue can build up and limit the range of motion. The techniques used during massage therapy help gently break up built-up scar tissue, reduce muscle tension and stimulate blood flow to promote healing.

Starting treatment with massage therapy makes chiropractic care more effective. The muscles are looser after a massage, which makes manipulation of the bones easier. Chiropractic care relieves pressure on the neck and stops nerve compression that may be causing pain. The impact can cause misalignments, which can be treated throughout chiropractic sessions, but many patients begin to feel relief even after one visit.

Whiplash is so common that the severity of this condition is often overlooked. It is important to seek treatment from a chiropractic professional to encourage proper healing and reduce your chance of further complications. The right chiropractic care may help relieve old injuries and give your neck the support it needs to prevent new ones.

Treating Elbow Pain with Chiropractic Care and Massage Therapy

If you’ve never experienced persistent elbow pain, then you might not realize just how often you rely on your elbows to perform everyday tasks. Even the slightest elbow discomfort can become a constant annoyance from the moment you hit snooze on your alarm to when you’re brushing your teeth before bed.

Tennis elbow, another term for lateral epicondylitis, occurs when forearm tendons become inflamed from repeated activities that put strain on the elbow. It can progress from a nagging ache to excruciating and debilitating pain. Keep reading to learn about the symptoms of tennis elbow and the activities—besides the obvious one—that can lead to it. If you suspect that you may be suffering from tennis elbow, we can help you with chiropractic care and massage therapy.

Symptoms To Look Out For

The first sign of tennis elbow is pain on the outside of the elbow or forearm, but symptoms can also manifest as a burning sensation or tenderness in the elbow area. People suffering from tennis elbow may experience discomfort when performing simple everyday tasks that require grip strength, such as turning a door knob or shaking hands after a hard-fought tennis match. Making a fist, straightening the wrist or raising your hand can also result in pain.

Chiropractic and massage treatment can lessen these symptoms. After assessing the conditions of the tendons in your elbow, we can suggest specific wrist stretches and grip strengthening exercises to alleviate pain.

One factor to be aware of is that tennis elbow is usually not the result of an isolated event. It is a form of tendonitis that stems from the joint being overworked over a period of time. So, even if you can’t point to the cause of your elbow pain, if you are experiencing these symptoms, don’t hesitate to seek treatment.

Activities That Can Lead To Tennis Elbow

Tennis elbow is caused by repetitive strain on the elbow joint that eventually leads to inflammation. For instance, the hinging of the elbow joint that is required to hit a tennis serve or a forehand causes strain on the outer elbow. But, don’t let the name fool you—tennis elbow can be caused by many activities besides playing tennis.

Other repeated athletic movements, like shooting a basketball or throwing a football, can result in tennis elbow. As can playing guitar, swinging a hammer, raking the yard and typing on a keyboard. Basically, anyone who uses their hands to perform repeated actions on a regular basis may be at risk of developing tennis elbow.

So, even if you’ve never held a tennis racquet in your life, your elbow pain could very well be tennis elbow. We can help you pinpoint the cause of your inflammation so that you can modify your activity.

Chiropractic And Massage Treatment

Chiropractic and massage treatments have shown to be successful alternatives to anti-inflammatory drugs for treating tennis elbow. After an assessment of the elbow inflammation, we can suggest a treatment plan that usually includes bracing, icing, rehabilitative exercises and massage therapy.

We utilize the Graston Technique, an instrument-assisted practice that treats the muscles and fascia that work in conjunction with the tendons of the elbow. Again, the goal is to get your elbow to feel better faster, and also to help you avoid pain in the future so that you can stay on the court, whichever court that may be.

Preventing Heel and Foot Pain This Running Season

As winter gives way to spring and the temperatures warm, we find ourselves itching to get outside for a long run. While hitting the pavement or trails might be all we want to do, sometimes the initial push off the couch can have some undesired consequences – in your feet. Plantar Fasciitis is a condition that can affect anyone at any time, and if it has been an especially long winter with less activity, you might be more prone to heel and arch pain.

Plantar Fasciitis is caused by inflammation or tears in the connective tissue that connects the toes to the heel. This tissue is what forms the arch of the foot and is called the plantar fascia. When this tissue becomes inflamed or damaged, it can often make many daily activities painful and can become a more chronic issue if left untreated. Plantar Fasciitis can be caused by a number of factors. Having poorly fitted shoes as well as walking, running and standing for long periods of time can make you more likely to develop the condition. There are also certain muscle groups that if they become too tight are believed to promote the condition, including your calves, Achilles tendons and glutes.

Luckily, there are several ways to prevent this condition from occurring. One of the best ways to prevent or treat Plantar Fasciitis is through chiropractic care.  A chiropractic professional will be able to pinpoint the areas of your body that are creating the problems for certain muscle groups.  With assisted stretching and massage that target the root of the inflammation or pain, you can eliminate certain problem spots that may have been a nuisance for years and treat and prevent Plantar Fasciitis.

Other options for treating Plantar Fasciitis are as simple as the shoes we wear. Having well-fitted shoes can be a great step taken to prevent pain from occurring in our feet from standing, walking or running. Signs that your shoes might not be fitting right could be blisters on your heels, toes or balls of the feet. Those blisters could be telling you your shoes are too large or small depending on their location and they could lead to Plantar Fasciitis if left untreated. Making sure your shoes fit properly if you are going to be running or walking for extended periods is an important way to keep your feet and legs healthy.

Following these and other preventative and treatment options for Plantar Fasciitis can help you to remain active and healthy throughout the spring and summer. If your pain persists, consult a medical professional to discuss additional surgical and non-surgical treatment options that will get you back on your feet again.