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Summer Injurues

Preventing Common Summer Injuries

It’s hard to be bored when the weather is so fine – especially in Minnesota. All around the state, folks are cramming as many activities and events as they can into a seemingly ever-shrinking window of snow-free weather!

Summer activities are all about the outdoors – hiking, climbing, and swimming reign supreme. They can also end in aching bones, sore muscles, and unwanted –and often unexpected – injuries.

A little know-how and preparation can go a long way to ensure you spend your summer having fun instead of recovering from an injury.

 

Common Summer Injuries

Water Hazards

When the water isn’t frozen, it’s exactly where we want to spend our time! Fishing, skiing,  and boating are common pastimes in our area. Beware of slippery docks and boat decks when heading out to do some fishing.

Especially at peak summer when the sun is at its hottest, swimming is a great way to stay active and get a good workout. We’ve all heard the old adage “Wait 30 minutes after eating before getting into the water” from our mothers, but swimmers are especially subject to other injuries. Tennis elbow, rotator cuff injuries or ligament tears are common injuries around the water.

Knee pain

Overuse

Tendinitis is a common injury that develops in the summer. More people are out and about running, cycling, and competing in all sorts of sports. Incorrect technique, poor preparation, or overuse can result in tendinitis. Think of it in terms of its common nickname: “Weekend Warrior Syndrome”. Working too hard without preparing your body is never a good idea.

 

Sprains and Strains

It’s fun to discover new, exciting places in the summer. Our state is full of parks, hiking paths, and new areas to explore. It’s common to be exploring a new area and experience that stomach-dropping sensation of catching your foot on a tree root and realizing you’re about to take a tumble. Suddenly, you’re in a majestic forest with a sprained ankle.

 

Preventing Summer  Injuries

 

Get The Right Gear

Don’t want to roll your ankle on that tree root or slip on an especially wet boat landing? Wear the right footwear! Hiking boots with ankle support or boat shoes with extra grip can make all the difference. You should also think about headwear – like sun hats, helmets, and visors –  as well as life jackets, extra pads, and clothing. The right fabric can mean the difference between a fun kayaking trip or a week of nursing sunburnt shoulders.

Speaking of which – don’t forget the sunscreen and bug spray!

 

Stretch it Out

Stretching muscles and warming them up before getting active is the simplest way to prevent injuries – whether it be in the summer or year-round. Whichever muscle groups you plan on using that day, stay limber and ready for fun.

 

Hydrate!

Obvious but important summer tip: drink plenty of water! Summer means stronger sun rays, which means more sweating. Sweat means your body is dehydrated. Carry your trusty water bottle with you always. This not only prevents dehydration, but helps your muscles be at their very best!

The “wait 30 minutes rule”, by the way, prevents cramps. Is it a strict rule? No, not really, but it’s still good advice to wait 30 minutes after eating before doing any strenuous activity. A good rule of thumb: Listen to your mother.

 

The specialists at 360 Chiropractic can help you get active in your favorite summer activities with confidence. If you are recovering from an injury or have cause for concern, consult your physician or physical therapist before getting to active.

 

Healing Golf Injuries With Chiropractic Care

May is National Golf Month and a fun time to be on the green.

 

Many golfers miss out because of common injuries to this sport. Heal golf injuries faster and safer with chiropractics to get you back in the game.

Back Pain

It is no secret that golf is hardest on your back. Even perfect form when you swing will wear on your spinal alignment over time. Fortunately, chiropractors are all about the back. Even if your back is not necessarily injured, chiropractors can alleviate back pain and soreness from a long day on the green. Spinal alignment will take pressure off the areas of your back you rely on for your golf swing. Frequent chiropractic adjustments can act as preventative care, and we aren’t strangers to helping patients with more serious back pain like nerve damage, disc ruptures, and more.

Shoulder Pain

When golfers have a fast wind up, it can often result in shoulder pain. Sometimes this is just soreness, but it can also manifest in more serious issues, such as rotator cuff tendonitis, muscle tears, or A-C joint arthritis. As with any musculoskeletal problem, chiropractors can help. If you are feeling shoulder pain or even elbow pain, trust a chiropractor to help you feel better again!

Knee Pain

Improper posture when swinging the club may cause knee pain – sometimes progressing to the point of surgery. Before you go under the knife, try chiropractic care. A chiropractor looks at the whole body functioning together and takes a full medical history in order to diagnose accurately. This is important when you understand that your knee joints are connected to your leg bones, pelvis, and influenced by your back and spine. Chiropractic adjustments can alleviate knee pain and bring back a full range of motion.

If you are suffering from a golf injury that is preventing you from getting on the green, May is the month to visit a chiropractor and fix that! You can enjoy golf as a sport again with the help of chiropractic care from 360 Chiropractic.

 

How to Stick to Your Healthy New Year’s Resolutions

It’s nearly a month into the New Year – a time when many people begin giving up on their new year resolutions.

It could be to get more daily steps in, go to the gym you signed up for, or take that new, fun cycle class. Regardless of what your health-related resolution is, here are some tips and tricks to help you stick to it.

 

One Thing at a Time…

Professor Richard Wiseman of the UK’s University of Hertfordshire says it’s best to only make one resolution each year – preferably one you haven’t attempted before. If you do make more than one resolution, focus on one or one section of it at a time. You’ll be able to focus more clearly, stay accountable, and give it your all.

Make it Fun

If your goal is to lose weight or go to the gym 3-5 times a week, you’ll be more successful by doing an activity that you find fun. It could be kickboxing, yoga, cycling, or even lifting weights. Find a new podcast or audiobook to listen to while on your chosen machine. This will help you look forward to your workouts rather than dread returning and falling back into bad habits.

 

Use a Fitness Tracker

Using a fitness tracker will help you keep accountable, track your progress, and celebrate your wins. If you’re able to, use one that your family and friends use as well. Many fitness trackers offer friendly competitions or goals. It’s more fun to participate when there’s a little friendly competition involved!

 

Put it on Your Calendar

This may seem a little odd, but it’s hard to ignore anything that’s on your digital calendar. If you want to be successful with your health resolutions, schedule it and set up reminder notifications. You’ll be less likely to forget or make excuses.

Ask for Support

If you feel overwhelmed with achieving your goals, ask for support. Maybe you need a gym buddy for a month, or maybe you need someone to keep you accountable. You might even need a massage to help your muscles recover from a great workout. Whatever your health goal is, ask for support when you need it!

Using these tips and tricks are very important in achieving your health-related resolutions. Now that you have these tips, focus on your goal and set up some action steps. Once you hit one goal, keep going! You can re-use these tips to help you with your future goals. Just remember to focus on them one at a time!

If you need a therapeutic massage or a chiropractic adjustment, contact 360 Chiropractic to schedule an appointment.

 

Manage Your Pain Without Medication: The Benefits of Chiropractic Care, Massage, and Acupuncture

Although the amount of people with chronic pain has remained the same for almost 20 years, the amount of prescriptions for opioids, a pain medication, has quadrupled according to NAAG.

 

For those people living with chronic pain, the pain medication is not necessarily helping them from day-to-day and has a high cost, even with insurance. With most injuries, the body should be able to recuperate on its own, but the information from NAAG is showing that is not the case.

 

For many suffering from chronic pain, a good alternative to opioids is chiropractic care. This will allow their bodies to heal naturally both short-term and long-term; whichever the body needs before healing properly.

Here are some alternative pain management services available at 360 Chiropractic.

Massage Therapy

Tight and sore muscles are one of the leading causes of body pain. The balance of kneading, stroking, and pressure helps to improve circulation. That circulation is helping to release blood flow which helps stimulate the muscles and manage chronic pain. People who have regular massage therapy sessions experience less pain overall. They also feel more relaxed and less stress than those who do not attend regular massage sessions. There are many sources out there that state how beneficial massage therapy is for chronic pain, including Health Day.

The massage therapists at 360 Chiropractic are highly trained to adapt to the massage technique that the patient may request.

Acupuncture

Although some write off acupuncture as a Chinese myth, it’s a proven method to not only help with general health but also chronic pain. It is achieved by stimulating specific points on the body with fine needles, physical pressure, or laser technology. These pressure points are placed to best benefit the body’s circulatory, musculoskeletal, and neurological functions.

Many times there are other health concerns that accompany chronic pain, such as lack of sleep and depression. These concerns can be managed with acupuncture as well. Acupuncture patients experience improved sleep and an improved overall well-being.

Chiropractic Care

Last but not least, chiropractic care can help chronic pain management without the use of prescription medication. Many times chronic pain means there is some part of the body that is out of alignment. With chiropractic care, we are able to pinpoint exactly which part of the body it is and then manipulate it using the Activator Technique, which is a low-force method that is extremely effective and gentle.

As the body becomes aligned properly again, you’ll notice a decrease in your chronic pain, muscle tension, and stress levels.

 

These three pain management alternatives are great treatment plans to have. They help those with chronic pain, without the use of prescribed medication.

360 Chiropractic offers free consultations. Please contact us for more information.

 

The Best Exercising Tips During The Fall

Fall presents its own unique workout challenges. Exercising outside is enjoyable, until it gets too cold, rainy, or dark before you break a sweat. Life becomes crazy busy as school and fall activities start again. We are here to remind you how important it is to exercise and take care of your body. Here are some tips for exercising during the fall.

 

Take a Jog Through the Woods

It is a pleasure to exercise in the fall weather as long as you can find free time during the afternoon hours. If your MO is jogging through the neighborhood, change things up and try a jog in the woods. The forest trees will delight your senses with their gorgeous colors and crisp breezes. The uneven terrain will present an element of difficulty to your exercise regiment and challenge your balance.

 

Be An Active TV Watcher

Exercise does not have to happen outside of your house and it does not have to take a lot of effort. If you need to incorporate exercise into your life but you are not sure where to start, try getting your heart going while watching your favorite fall TV shows. WebMd.com suggest utilizing the commercial breaks to practice lunges, do squats, jumping jacks, stretches, yoga stances, lift weights, or do sit-ups. Your body will thank you for multitasking.

 

Take a Class

With the kids in school, you might use the open spaces of time to sign up for a gym visit or exercise class like Zumba or Pilates. Try finding a class that fits between the time when the kids get on the bus and you start your work day. If you already go to a regular class, switch it up! Try a new exercise  and stay fresh while working different parts of your body.

 

As autumn temps begin to lower, so can your desire to exercise and get in shape. It is not so hard to find time for exercise if the drive is there. 360 Chiropractic wants you to be the healthiest you can be! Take care of your body this season and use our tips for getting in exercise.

 

How to Properly Shovel Snow to Prevent Injury

Injuring yourself while shoveling snow is one of the easiest ways to end up in a chiropractor’s office. Many people don’t realize they should stretch and warm up their body before heading out into the cold to shovel, especially when the snow is of the heavy and wet variety.

Here are some ways you can prevent injuries while shoveling snow this winter:

 

  1. Pick the right shovel. Buy a shovel with a curved handle or that has an adjustable length. This can help diminish straining your back, as it requires you to bend your knees and arch your back while keeping the shovel on the ground.

  2. Warm up your muscles. Start by stretching and doing some light exercise to get your heart rate going. Focus on stretches that will loosen up your back, arms, and legs. Cold, tighter muscles are more prone to injury. Make sure to walk around and even do some jumping jacks to get your muscles warmed up.

  3. Use proper lifting techniques. Make sure to push the snow to one side instead of always lifting it. The more you push the snow, the less likely you are to hurt yourself. Always face your body toward the pile you want to lift. When you start to lift the snow, bend at the hips, not the lower back. Push your chest out, point forward and bend your knees while lifting your leg muscles. Always keep your back straight.

  4. Keep your piles of snow light. Don’t lift an object that is out of your realm of strength. If you have to lift a heavy pile, make sure you grip the shovel with one hand as close to the blade as possible. Always make sure to avoid twisting your back and make sure your body is going in the same direction. Keep the heaviest part of the snow close to your body. Do not extend your arms to toss the snow.

  5. Take breaks. Overdoing it and shoveling the snow all at once can cause some serious problems. If you feel tired or that your heart is racing, take a break. If you feel overworked or that you have hurt your back, be sure to take the time to stretch your arms, shoulders and back to stay flexible and warm.

  6. Be careful not to fall. It can be slippery out there, especially while shoveling snow. Be sure to wear proper boots or shoes to minimize the possibility of slipping on ice or snow. Spread salt, sand or even kitty litter on your driveway and walkway to increase traction to reduce the possibility of slipping.

If you do injure yourself, the doctors at 360 Chiropractic can help you get back on the right track. To schedule an appointment, call us at 320-257-0360. We can help you turn your health around!