How To Help Your Headaches & Migraines With Chiropractic Care

Headaches and migraines can feel like a never-ending cycle of nightmares. The debilitating pain can keep you from doing your best at work or from participating in your favorite activities. The good news is that Bend chiropractic care can be very effective at reducing the number of headaches and migraines you experience and often, eliminate them all together. If you’re suffering from ongoing headaches or migraines with no relief in sight, it’s time to try chiropractic care.

Here’s how to help your headaches or migraines:

Find a chiropractic physician who can help you manage your pain without medication.

Medication can be an effective band-aid to pain. Unfortunately, a reliance on drugs alone can quickly become a crutch instead of a long-term solution.  A total body approach to chiropractic treatment discovers and treats the underlying issues at work in your complex system. This in turn allows us to treat the root cause of your pain, instead of simply covering up the symptom of pain.

Learn about your total body health and how it affects the cycle of your headaches and migraines.

Your chiropractic physician will walk you through the discoveries she makes during your initial visit. Your migraines might be due to poor alignment, referral pain from an old injury, or dietary deficiencies. After our thorough exam process, we will come up with a treatment plan based on your unique situation.

Include regular massage treatments into your chiropractic routine.

Massage helps by easing muscle spasms and tension, a common source of tension headaches and migraines. The massage therapists at Total Body Chiropractic & Massage are very experienced with headache sufferers and see great results with regular therapy.

If you are suffering through your days or nights with unbearable headache or migraine pain, please know that drugs are not the only answer. A comprehensive total body chiropractic approach will get you feeling better. Let Total Body Chiropractic & Massage help you avoid a reliance on over-the-counter or prescription medication. Let’s create a long-term plan for health together. You are worth it.

4 Surprising Conditions That Respond To Chiropractic Care

When people think of chiropractic care, what’s the number one thing that comes to mind? Whiplash. While this is a very deserved conception as chiropractors are quite effective when treating whiplash, there are many other conditions that respond very well to chiropractic care. And many in fact, are not focused on neck and back pain.

Here are four conditions that you might not know are very treatable with chiropractic care.

1. Headaches and Migraines

Often, the source of a headache or migraine can be found in another part of the body. Your Bend chiropractor will take a look at your total body health and work to find the source of the stress or tension that is causing the chronic headaches. When coupled with massage, chiropractic care can be a very effective treatment for headache sufferers.

2. Plantar Fasciitis

Two million people suffer with plantar fasciitis. In fact, it’s one of the most common causes of pain in the heel and arch. Plantar fasciitis is incredibly painful and can become chronic if not treated. Chiropractic interventions, including the Graston Technique, are very effective at reducing stress in the plantar fascia and getting patients feeling better fast.

3. Vertigo

Vertigo is a very uncomfortable, extreme sensation of dizziness. When you are having a bout of vertigo, you feel like the world is spinning around you. Many physicians point to problems in the inner ear as the root of vertigo and that is often true. But sometimes it is caused by poor neck alignment, a vitamin B12 deficiency or dehydration. Your Bend chiropractor can help.

4. TMJ Pain

One thing we bet you’d never connect with a chiropractor? Pain in your jaw. In fact, chiropractic care is one of the best ways to treat TMJ dysfunction. The temporomandibular joints, or TMJ, connect your jaw to the skull and are responsible for opening and closing your mouth. Trauma to the jaw, gum chewing, teeth grinding, stress, poor posture, bite issues and arthritis can cause TMJ dysfunction (pain, popping, headaches and ear pain). Myofascial release and jaw adjustments can be very effective.

When you think of chiropractic care, we urge you to think outside the whiplash box. Total Body Chiropractic & Massage helps patients with all kinds of pain and mobility issues. If you’re experiencing chronic pain and other interventions have not worked, it’s time to try chiropractic. Our whole body approach is just the thing you need to get back to doing the things you love, pain free.

Prepare For An Injury Free Ski Season

Ski season is here. Are you ready? And by ready, we’re not talking about your jazzy new gear and Mt. Bachelor season pass. We’re talking about your body – is it ready? Or do you have underlying issues, injuries or pain points that need addressing?  Before you head to the hill this winter, take the time to check in with your total body health. It will be well worth avoiding the cost of injury later on.

Before you hit the slopes, it is important to check in with your chiropractor about any underlying problems in your:

• Knees
• Hips
• Back
• Neck
• Shoulders
• Wrists/Ankles

If you are weak in one of these areas because of an old injury or muscle pain, you could do additional damage on the slopes without even being aware of it. You might overcompensate for pain or fear of re-injury and lose some of your effective and safe skiing techniques. This in turn might cause a fall or increased tension elsewhere in the body.

It is also a good idea to start conditioning and strengthening your core and lower extremities. Working squats and planks into your regular exercise routine is a great way to prepare. Aerobic exercise is important too so try increasing your cardio activities a few weeks before the ski season begins.

If you do suffer an injury while on the slopes this winter, see your Bend chiropractor as soon as possible to get on a path to healing and recovery.

At Total Body Chiropractic & Massage we help skiers and snowboarders of all levels stay healthy and pain-free during one of the best seasons in Bend, Oregon.

5 Ways To Help Your Tennis Elbow Feel Better

Tennis elbow is a pain, literally. If you’ve ever felt the effects of this common condition, you know the pain can vary from nagging to debilitating. And it’s not limited to the tennis court. Tennis elbow can affect anyone who does repetitive forearm movements, making it the most common explanation for elbow pain. The good news is that there are ways to effectively treat tennis elbow and get you back to doing the things you love, pain-free.

What is tennis elbow?

Tennis elbow occurs when there is inflammation in the tendons of the forearm. Also known as lateral epicondylitis, tennis elbow is often the result of overuse and repetitive stress. The signature symptom of tennis elbow is pain on the outside of the elbow. You can also experience poor grip strength and pain while lifting or grabbing objects.

How to help your tennis elbow feel better:

1. Schedule an appointment with your chiropractor.

If you’re feeling pain on the outside of your elbow and it’s not getting better, get in to see your chiropractor. Tennis elbow can become a chronic issue if not attended to. Often, issues in the cervical spine, upper ribs and shoulder are contributing factors of tennis elbow. First, we’ll assess your situation, diagnose, and suggest a recovery plan. The Graston Technique is a great treatment for tennis elbow patients because of its ability to mobilize soft tissue and relieve pain quickly.

2. Ice it

Ice is your friend. As soon as you start to feel pain, put an ice pack on the elbow for 10 to 15 minutes at a time. Do this several times a day. It can also help to elevate the elbow on a pillow.

3. Brace it and/or tape it

A counterforce brace can be extremely helpful for tennis elbow. When you come in for your chiropractic appointment, we will teach you how to correctly brace your elbow. The point of the brace is to reduce tension in the inflamed tendons by transferring force farther down the arm. Some braces come with ice pack components that allow you to ice it and brace it at the same time. Kinesio tape also works very well and can be used with or instead of bracing.

4. Massage

Massage is a fantastic treatment for someone experiencing tennis elbow. Your massage therapist will work on trigger points to help relieve any referred tension and pain. Including massage in your recovery plan can decrease recovery time and increase comfort.

5. Rehab exercises

While rest from pain-inducing activities is key, it is important to practice regular stretching and strengthening exercises. A stiff elbow will only add fire to the flames. Range of motion exercises will reduce stiffness and increase flexibility. When you see your chiropractor, he or she will show you the safest exercises to do during your recovery period.

 Are you struggling with elbow pain? It could be tennis elbow. Schedule an appointment with Total Body Chiropractic & Massage. We’ll take a look at your specific situation and recommend a total body plan to get you pain relief and back to enjoying your favorite sports and activities.

Help! Do I Have Text Neck?

Text neck is an all-too common ailment these days, for both adults and children. Hours and hours spent looking down at a cell phone or tablet every day takes a toll on the muscles in your upper back and neck and can lead to both acute and chronic neck pain.

A study showed that 79% of the population between 18 and 44 years of age have their cell phones with them almost all of the time, and only two hours of the waking day spent without a cell phone in hand.

What are the symptoms of text neck?

Text neck most often presents itself as neck pain and soreness, however, pain can often be felt in other areas. Upper back pain, shoulder tightness, even pinched cervical nerves are all conditions that can point back to bad habits with digital devices. If left untreated, text neck can lead to inflammatory issues in the neck, nerve irritation, and even increased spinal curvature.

Common symptoms of text neck include:

-Upper back or neck pain that starts the minute you pick up your hand-held device.

-Sharp pain in the neck or shoulders at the end of the day.

-General shoulder pain and tightness.

-Headaches that get worse when using your hand-held device.

How is text neck treated?

Similar to other neck pain issues, chiropractic care and massage therapy can be very effective for treating text neck. First, we’ll want to pinpoint the cause of your text neck. Is it your posture while you are using your device? Is it the amount of time you’re spending on your device? Or is it a combination of both? Are there other injuries or issues that could be adding to the acute or chronic pain? Once we have a solid understanding of what is causing the pain, we will come up with a plan to get you feeling better fast.

Beyond chiropractic care, neck stretches can be incredibly helpful in reducing the strain from text neck. It’s also important to reevaluate your posture and usage habits.  We can help you make sure you are in a safe position when using your cell phone or tablet. We can also help you make a plan for better cell phone habits.

Are you feeling the painful effects of text neck? Total Body Chiropractic & Massage treats adults and children and unfortunately we see many patients damaging their bodies with bad posture and overuse of digital devices. Let us help you manage the pain and your cell phone so text neck will be a thing of the past.

6 Ways To Help Plantar Fasciitis For Runners

Plantar fasciitis. It’s bad news for runners and if left untreated, can become chronic. Overusing the feet, wearing bad running shoes, and poor foot placement can all lead a runner to painful plantar fasciitis. Thankfully there are ways to help recover from plantar fasciitis and get back on your training schedule.

What is plantar fasciitis?

Plantar fasciitis is inflammation or small tears in the plantar fascia, the large band of tissue on the bottom of the foot that connects the toes to the heel. When this ligament is inflamed or damaged, a stabbing pain of varying degrees is often felt near the heel.

How to help plantar fasciitis for runners:

1. Schedule an appointment with your chiropractor.

You might not think of a chiropractor working on the feet but in fact, plantar fasciitis responds quite well to chiropractic treatment. We see many runners with this common foot ailment at Total Body Chiropractic & Massage. Our goal is to get to the root cause of the problem and reduce stress in the plantar fascia.

2. Practice doctor-approved stretches.

Stretching the plantar fascia and Achilles tendon can be extremely beneficial. When you come into Total Body Chiropractic & Massage for your appointment, we will teach you the appropriate stretches to help your condition. No two feet are exactly alike and with such a painful condition, you want to be sure you are helping, not hurting, the situation.

3. Try the Graston Technique.

Tight calves are a common cause of plantar fasciitis and in these cases the Graston Technique is very effective. What is Graston? It is an innovative, evidence-based form of instrument-assisted soft tissue mobilization. The Graston Technique is clinically proven to achieve faster and better outcomes for acute and chronic conditions such as plantar fasciitis.  Dr. Bari Liebowitz at Total Body Chiropractic & Massage specializes in this technique and sees great results in runners with plantar fasciitis.

4. Massage

Sometimes the root cause of plantar fasciitis is not overuse or pronation, but tightness is other areas of the body like calves, shin muscles, Achilles tendons or gluteus muscles. Regular massage therapy is a good idea for any athlete, but particularly during times of stress it can help alleviate other problems.

5. Tape

Taping is a great way to help alleviate pain associated with plantar fasciitis. When taped properly, the tape actually unloads some of the strain on the plantar fascia and allows the tissues to heal. When you come in for your chiropractic treatment, we’ll be happy to set your foot up with the best taping method for your foot.

6. Be careful in your shoe closet.

While you are experiencing the painful symptoms of plantar fasciitis, be extra thoughtful about the shoes you wear. Often runners feel relief in casual shoes with more arch support, as opposed to their regular running sneakers.

Are you a runner struggling with plantar fasciitis? Schedule an appointment with Total Body Chiropractic & Massage. We specialize in treating this common foot ailment. Let us help you feel better and get you back out running and enjoying your favorite activities.

Can Massage Help My Migraines?

Migraines can be absolutely debilitating. Anyone who suffers from these painful, chronic headaches knows that often the only way to take the edge off is to take medicine, turn out the lights, and try to sleep it off. While there is no quick-fix cure-all for migraine sufferers, there are additional ways to address your total body health and how it affects the patterns of your migraines. Massage therapy can help.

A study performed by the University of Miami School of Medicine tested the effects of massage therapy on migraine sufferers. One group received medication and no massage therapy. The other received medication plus two 30-minute massages per week for five weeks. The massage therapy group reported fewer distress symptoms, less pain, more headache free days, fewer sleep issues, and increased serotonin levels.

So, how can massage therapy help migraine sufferers?

Ease muscle spasms and tension.

Tight muscles in the shoulders and neck are not pleasant for anyone, but they can be especially uncomfortable for migraine sufferers. A simple neck and shoulder massage can help release the tension that would otherwise radiate upwards and through the head.

Improve circulation.

Improving circulation is an important part of any pain management plan. Massage helps increase blood flow and in turn, pumps more oxygen into the blood. More oxygen generally means less muscle pain.

Regulate levels of important hormones.

Many migraine sufferers point to hormonal changes as cause of their condition. Whether its menopause or other factors causing the fluctuation, massage therapy can help address this trigger point.

Decrease pain referral.

Small, local pain points can sometimes refer to other parts of the body and trigger other issues. Massage can target these localized, very tender tissue and neuromuscular issues, release the tension, and prevent pain referral in the head.

Do you suffer from migraine headaches? Total Body Chiropractic & Massage offers several types of massage therapy that can help your pain and overall health. Let us help you come up with a plan and release you from the debilitating pain of chronic migraines.

Check Those Backpacks! Tips for back-to-school

The kids are back to school, which means it’s time to set good, healthy habits for backpacks. Too often kids are dangerously weighted down with laptops, lunches, books, instruments and other supplies. It can be a lot of strain for their little growing bodies! Be thoughtful about the amount of weight they are carrying, teach them the best carrying posture, and you’ll avoid painful problems in the future.

Make sure it fits.

The straps should be tight enough so the backpack lies very close to the child’s back. If there is too much room between the back and the child, then it can sway from side to side or pull down on the shoulders. This can cause strain and muscle pain.

Pack smart.

Just like we shared in our blog post “Hiking Shouldn’t Hurt” you should pack the heaviest items at the bottom of a backpack. This means most of the weight you are carrying is low and close to body. This engages the core instead of straining the shoulders.

Slow down, kiddo! Let’s lift mindfully.

Teach your child not to whip the backpack up and over the shoulder. It’s easy to make this misstep when you’re in a hurry to get out the door but just like picking up other heavy items, quick motions can cause injury. Encourage your child to move slowly and use their legs when picking their pack up off the ground. Then, gradually straighten the knees, slide through the arms and shoulders.

Use both straps.

This one should be easy, but kids often need to be reminded. There’s a reason backpacks have two straps. Don’t ever sling a backpack over one shoulder, even if you’re walking a short distance. The straps work together and distribute the weight evenly across the body.

Signs to watch for? Red marks on the shoulders, aches in the neck, sore shoulders, headaches, leaning forward, and generally bad posture are all clues that your child’s backpack is causing problems.

Is your child experiencing joint or muscle pain? Total Body Chiropractic & Massage treats children of all ages and we tend to see many adolescent patients when school is in session. Long hours sitting, poor posture at desks, backpack weight, and computer/tablet time can lead to pain issues throughout the school year. Let us help your child feel better with total body chiropractic care.

Graston Technique, Explained

Soft tissue injuries can be very difficult to live with. Whether you are an athlete or not, the pain and discomfort associated with soft tissue injuries and conditions can keep you from doing the things you love. We at Total Body Chiropractic & Massage want to see you moving again and living your best life. Certified Chiropractic Sports Physician Dr. Bari Liebowitz specializes in the Graston Technique and it could be the perfect option for your optimal recovery.

So, what is the Graston Technique?

The Graston Technique is an innovative, evidence-based form of instrument-assisted soft tissue mobilization. It allows clinicians to detect and effectively break down scar tissue, adhesions, restrictions, muscle spasms, and anything that might be restricting your range of motion and keeping you from the activities you love.

Your clinician will glide a series of stainless steel instruments and scrape the skin using a specialized massage technique. These instruments are nothing to be fearful of. They are rounded and not at all sharp. The technique will both identify problem areas and provide needed treatment to injured tissue. Through a cross-friction massage, your clinician will find the “gritty” areas of tissue and work to gently break them up with the stainless steel tool. This soft tissue therapy process often instigates inflammation, increased blood flow, and then in effect, healing.

Graston therapy is clinically proven to achieve faster and better outcomes for acute and chronic conditions such as Achilles Tendonitis, Carpal Tunnel Syndrome, Adhesive Capsulitis, IT Band Syndrome, Lumbar Strain and Plantar Fasciitis. When combined with a chiropractic adjustment, the effects are powerful. While it can take 6-8 sessions to completely break up the tissue, many of our patients start feeling better after their first appointment and most soft tissue injuries will improve dramatically after just 2 or 3 sessions with faster rehabilitation during the healing process through this form of instrument.

Are you experiencing lateral knee pain or discomfort while you’re running? Are you unable to sleep on your side due to a soft tissue injury? Are you experiencing chronic pain or chronic inflammation in other affected areas such as lower back pain, quadricep pain, or tennis elbow? Have you tried other things and still struggle to recover properly? Dr. Liebowitz believes so strongly in the power of the Graston Technique that we want everyone to try it! It’s time to fight against soft tissue restrictions, chronic injuries, and more to get ready for a pain-free life. Learn about our services and come in for a free consultation and a Graston soft-tissue release treatment.

Your SUP Stance Is Important

Stand Up Paddle Boarding (SUP) is an awesome workout and a fun way to explore the lakes and rivers in Central Oregon. All you need to enjoy this popular low-impact sport is a board, a paddle, a PFD, and access to water. It’s simple and accessible to many levels of athletic ability.

You want to be thoughtful about your posture when you hop on your paddle board. To get the greatest health benefits and avoid injury or discomfort, there are a few key things to pay attention to when adjusting your stance on your paddle board. We talked with Sue Fox who leads the Stand Up Paddle Boarding program at Tumalo Creek Canoe & Kayak about her recommendations for good, healthy posture on your SUP.

Stay balanced and body gentle.

Stand Up Paddle Boarding is largely about balance, so Sue’s first rule of thumb is to pay attention to your body mechanics and do what feels best. Be kind to your body, not forceful or tense in your movements and posture. While there are a few best practices, every body is different and Sue encourages her students to make the small adjustments they need to feel comfortable.

Pay attention to foot position.

In order to move around on your stand up paddle board, you first need to establish good balance. If you are a beginner or average paddler you are likely spending your time on flat water. In this environment, you’ll want to place your feet in the middle of the paddle board with your feet parallel and at each side of the carry handle. Your toes should point to the tip of the board, not sideways as you would if you were surfing. If you are a more advanced paddler and enjoy stronger current or whitewater, you’ll need a more fluid stance and your feet will likely turn sideways.

Keep a best athletic stance.

The same mechanics hold true for Stand Up Paddle Boarding as with many other athletic activities. You want to make sure your feet are hip-width apart, your head and shoulders are relaxed, you have a slight bend at the knee, and your core is engaged. Keep your gaze at the horizon, not down at your toes.

Loose hips, no flips.

Much like kayaking, keeping loose hips is key to keeping your balance and staying on your board, not in the water. Once you’ve established balance, practice wiggling your hips slightly from side to side. Feel how stable you are when your hips are loose as opposed to tense. Don’t be afraid to move your hips while you move across the water.

Feel like you’re about to fall? Lift the eyes.

At some point you might feel like you are about to fall off your paddle board. Sue reminds her students that your body goes where your eyes go. So, when you get that sudden “oh no, I’m about to fall!” feeling, lift the eyes instead of looking down. You can also place your paddle perpendicular into the water like a tripod to help gain stability. Or, bend your knees and gently kneel to lower your center of gravity.

 Interested in learning more about achieving your healthiest SUP stance? Sign up for the Basic Skills Stand Up Paddle Board class at Tumalo Creek Canoe & Kayak this fall. Sue Fox will lead you through the basic skills you need to have a great workout and a great time on the water.

Also important: Keep your body and balance strong for your SUP adventures by incorporating chiropractic care and massage at Total Body Chiropractic & Massage in Bend, Oregon. Whether you are working through an injury, dealing with joint pain, or looking for a practitioner to help you maintain optimal health, we can help you be your best self on and off your paddle board.