Sports Injuries

Participation in sports or exercise is an important step in maintaining your health. Exercise strengthens your heart, bones, and joints and reduces stress, among many other benefits. Unfortunately, injuries during participation in sports are all too common. Often, these injuries occur in someone who is just taking up sports as a form of activity, doesn’t use proper safety equipment, or becomes overzealous about the exercise regimen.

The more commonly injured areas of the body are the ankles, knees, shoulders, elbows, and spine. Remember that you should discuss any exercise program with your doctor of chiropractic before undertaking such activities.

Strains and Sprains
Although bones can sometimes be fractured with acute sports injuries, the most commonly injured structures are the muscles, tendons, and ligaments. Tendons attach muscles to bones, and ligaments attach one bone to another.

An acute twisting or overextension of a joint can lead to tears of muscles and tendons, called “strains,” and tears of ligaments result in “sprains.” These tears range from mild to severe. In mild injuries, just a few fibers are torn or stretched. Severe injuries, where there is a tear through the full thickness of the structure, are most often considered unstable injuries and frequently require surgical intervention. The intervertebral disc, a ligament between the vertebrae of the spine that works as a shock absorber, can also be torn, resulting in a disc bulge and/or herniation.

Ankle sprains most often involve tears of one or more of the ligaments along the outside of the ankle. Knee ligaments, including the larger external supportive ligaments and the smaller internal stabilizing ligaments, can also be torn. The cartilage on the back of the patella (knee-cap) can also become eroded from overuse, leading to a condition termed chondromalacia patella.

Tendinosis
In those who are training too much, overuse of a particular joint or joints in the body can result in pain and dysfunction. These injuries are called “overuse syndromes.” A common overuse injury is tendinosis, also called tendinitis. In this condition, the tendon becomes inflamed from repetitive use. In the shoulder, the rotator cuff (a complex of muscles that stabilizes and moves the shoulder) becomes inflamed, resulting in rotator cuff tendinitis. Tennis elbow is another form of tendinitis that occurs along the outside of the elbow, most commonly in tennis players. In golfer’s elbow, the tendons on the inside of the elbow are affected.

Stress Fractures
Some athletes may experience a stress fracture, also called a fatigue fracture. This type of fracture occurs when an abnormal amount of stress is placed on a normal bone. This might occur in a runner who rapidly increases the amount of mileage while training for a race. Stress fractures also occur in people who begin running as a form of exercise but overdo it from the start, rather than gradually progress to longer distances.

One final common injury is worth mentioning, and that is shin splints. This overuse injury is caused by microfractures on the front surface of the tibia (shin bone). This is most often seen in runners, although other athletes can also be affected.

Diagnosis and TreatmentSports injuries are most often diagnosed from the history of the activity that brought on the pain, along with a physical examination. In some cases, x-rays are necessary to rule out a fracture. Magnetic resonance imaging (MRI) and diagnostic ultrasound are also used in finding soft-tissue injuries, like tendinitis and sprains.

Fractures require the application of some stabilizing device, such as a cast, after the bone is put back into position. Rarely, surgical intervention is required. There is a relatively standard treatment protocol for most of the other overuse types of injuries. This protocol involves the following:

Rest
Generally no more than 48 hours of rest and/or immobilization is needed, depending on the severity of the injury. In most cases, the sooner the person becomes active after an injury, the more rapid is the recovery. In fact, long-term immobilization can sometimes be harmful to recovery. Your doctor of chiropractic will guide this process, as too early a return to activity, choosing the wrong type of activity, or excessive activity can be detrimental.

Ice or heat
Ice or heat can be helpful with pain reduction and tissue healing.

CompressionCompression of the area may reduce the amount of swelling from the injury. Your doctor of chiropractic will determine if this will be beneficial in your case.

Elevation
Elevation of the injured arm or leg above the level of the heart is thought to be helpful in reducing swelling.

Pain relievers
Recent research has demonstrated that some nonsteroidal anti-inflammatory drugs may actually slow the healing process by restricting the body’s natural healing mechanisms, so they should be used sparingly.

Joint manipulation
Recent research has shown us that, in some cases, joint manipulation can be helpful with pain reduction and more rapid recovery. Your doctor of chiropractic will determine if this procedure will be helpful in your case.

A Word about Prevention
In many cases, sports injuries can be prevented. Proper conditioning and warm-up and cool-down procedures, as well as appropriate safety equipment, can substantially reduce injuries. Understanding proper techniques can also go a long way toward preventing injuries.

Sufficient water intake is also an important preventive measure.

Please visit ACA for more information.

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Not getting enough sleep?

A good night’s sleep is essential for good health and many of the body’s functions. Sleeping helps our bodies recharge and prepare for the next day's mental and physical activities. It is important for the brain, nervous system, and the hormonal system to operate properly.

Although individual sleep needs vary, most healthy adults need an average of eight hours of sleep.  However, the quality of sleep is as important as the amount of sleep. Having enough uninterrupted, restful sleep helps maintain the body's natural sleep pattern and results in more restorative sleep.

Inadequate amounts of sleep can lead to reduced productivity, poor concentration, impaired memory, decreased learning and reasoning abilities, and difficulty in all areas of life due to stress. Irritability, looking tired, reduced reaction times, too much dependence on caffeine, and difficulty concentrating are some of the signs of inadequate quality sleep.

Insomnia is the most common sleep-related problem affecting up to 40% of the population according to the National Institutes of Health (NIH.) Insomnia includes difficulty falling asleep, waking up often with difficulty falling back asleep, waking too early in the morning, or poor quality of sleep.

Chiropractic care can help reduce sleeping disorders by providing treatments that offer the promise of a better night's sleep. Chiropractic adjustments help to restore the natural flow of nerve impulses to every area of the body. This helps to improve natural deeper relaxation for a more restful sleep. Many of the underlying causes of poor sleep such as stress, back pain, neck pain, and headaches can be controlled through chiropractic therapy. Massage therapy and acupuncture are also effective methods of promoting relaxation and reducing stress.  

Without enough quality sleep, the body is unable to heal properly thus perpetuating illness. This may become a vicious cycle with pain preventing sleep and lack of sleep preventing proper healing. Chiropractic care is a good option if you don't want to rely on prescription drugs. Give us a call if you would like to discuss treatment options such as chiropractic care, massage therapy and acupuncture.

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Free Valentine's Day Massage!

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Preparation for Outdoor Winter Activities... Prevents Injury!

When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.

"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:

• Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
• Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
• Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
• Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:

• If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
• Layer clothing to keep your muscles warm and flexible.
• Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
• When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
• Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
• Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
• Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. "I've always believed in chiropractic care," says Parra. "I've used a lot of other treatments for injuries and pain, but the problem doesn't get fixed until I go to a doctor of chiropractic."

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So...how are you doing?

Now that it is the middle of January, many of our new year’s resolutions are either in full swing or are falling by the wayside. Most of us make promises to ourselves to start exercising and dieting and to basically get healthier. Some of us resolve to spend more time with family and friends, get organized or even to save money to finally go on that vacation. Unfortunately our hectic lives, pain, or possibly our own lack of will power can interfere with these resolutions and we may often feel like we have let ourselves down. 

Sometimes, making too many resolutions makes it difficult to keep them all. It's easier on us, and gives us the opportunity to succeed, if we tackle one or two tasks at a time. Once you are in the habit of getting and staying healthy, it no longer is a resolution, but a way of life.

If exercising, losing weight, quitting smoking, and getting healthier is on the top of your things to do this year, let Chiropractic Care help you succeed.  We can help you to stop smoking with acupuncture, work with you to develop a safe exercise program and assist you to live a healthier life.  If pain is preventing you from exercising, then we can help determine the cause of your problem and take steps to correct it. Then, you'll have the time, the energy and the drive to have fun with your family, complete those unfinished projects and maybe even take that well deserved vacation to paradise!

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Back Pain...strikes again!

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Back Pain Facts & Statistics

Although chiropractors care for more than just back pain, many patients visit chiropractors looking for relief from this pervasive condition.  In fact, 31 million Americans experience low-back pain at any given time.¹
A few interesting facts about back pain:

• One-half of all working Americans admit to having back pain symptoms each year.²
• Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.³
• Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.⁴

What Causes Back Pain?
The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.
Manipulation as a Treatment for Back Problems
Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today's growing emphasis on treatment and cost effectiveness, manipulation is receiving more widespread attention.
Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.⁵
In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research—a federal government research organization—recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.⁶
The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how chiropractic manipulation may help you, contact a Doctor of Chiropractic in your area.   Search our online database of ACA members to find a doctor of chiropractic near you.
Tips to Prevent Back Pain

• Maintain a healthy diet and weight.
• Remain active—under the supervision of your doctor of chiropractic.
• Avoid prolonged inactivity or bed rest.
• Warm up or stretch before exercising or other physical activities, such as gardening.
• Maintain proper posture.
• Wear comfortable, low-heeled shoes.
• Sleep on a mattress of medium firmness to minimize any curve in your spine.
•  Lift with your knees, keep the object close to your body, and do not twist when lifting.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

---

References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

3. This total represents only the more readily identifiable costs for medical care, workers compensation payments and time lost from work. It does not include costs associated with lost personal income due to acquired physical limitation resulting from a back problem and lost employer productivity due to employee medical absence. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville,

4. In Vallfors B, previously cited.5. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

6. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health 

Happy Holiday Tips from A.C.A.

Better late than never...  The 12 Days of Christmas from the ACA is worth saving.  Just click on the photo, you'll be directed to their site.  Click on 1 -12 for a PDF of some (truly great and timely) health and wellness tips.  If you have any questions, or would like more information, please call, or visit our website.

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Wishing you a healthy, happy and prosperous New Year!

Dr. Ralph Kruse

A gift, to share... or not!

Benefits of Massage

Thought I would share a great article I found on the benefits of massage.  Everyone knows how great a massage makes you feel... but, did you know how great a massage is for your entire wellbeing? 

Originally published in Body Sense magazine, Fall 2001.
Copyright 2001. Associated Bodywork and Massage Professionals. All rights reserved.


As you lie on the table under crisp, fresh sheets, hushed music draws you into the moment. The smell of sage fills the air and you hear the gentle sound of massage oil being warmed in your therapist's hands. The pains of age, the throbbing from your overstressed muscles, the sheer need to be touched -- all cry out for therapeutic hands to start their work. Once the session gets underway, the problems of the world fade into an oblivious 60 minutes of relief and all you can comprehend right now is not wanting it to end.

But what if that hour of massage did more for you than just take the pressures of the day away? What if that gentle, Swedish massage helped you combat cancer? What if bodywork helped you recover from a strained hamstring in half the time? What if your sleep, digestion and mood all improved with massage and bodywork? What if these weren't just "what ifs"?

Evidence is showing that the more massage you can allow yourself, the better you'll feel. Here's why.  Please click here to download the article.

Chiropractic Care Ltd. has the perfect gift for you... and for your someone special.  Purchase 2 one hour massages and get one hour free.  The ideal holiday gift.  Shed the stress and relax.  This offer is valid until Noon, December 24th 2010. 


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Being Fit While You Sit!

We found a great article with suggestions for proper posture while working on your computer.  Today, most of us spend time (and usually quite a bit of time) sitting in front of our computers - daily.  We start out sitting properly, then our bodies start adapt to the stresses we're creating.  Click here to read more about how to combat the conditions that result from a little too much "sitting!"

Dr. Ruck's site (Lawrence Ruck, D.C. Chiropractic Sports Practitioner) click here.

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Your First Chiropractic Visit

You've decided to visit a chiropractor, but you're not quite sure what to expect on your first visit.  The following article will help you feel at ease during your first chiropractic appointment.

Please click here for the article.

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I'm starving, the holiday season is here, I'm busy...boy that burger looks good!

How to avoid eating those fabulous fast food temptations!

More than 60 percent of adults in the United States are either overweight or obese, according to CDC statistics, and obesity is associated with an increased risk of diabetes, hypertension, heart disease, and some types of cancer. Yet losing weight can be a struggle, and many people wonder where to begin. The answer for some may be in the office of a doctor of chiropractic (DC). DCs offer natural approaches such as specific exercise recommendations, dietary advice and hands-on care to help keep people active and able to achieve their weight-loss goals.

In honor of National Chiropractic Health Month, ACA offers tips for a healthier lifestyle:

Start small. If all you can manage is a five-minute walk, do it. Eventually, you'll be able to work your way up to 30 minutes or more, and you'll be taking a big step toward maintaining the flexibility and mobility of your joints and burning calories at the same time.

For those on a time crunch, take short breaks from work. Simply getting up from your desk and walking around the office or the parking lot, or going up and down the stairs a few times, is enough to get your blood flowing and to trigger feel-good endorphins to get you through the rest of your day.

As for your diet, choose foods high in fiber—fruits and vegetables, whole grains and legumes—as fiber curbs hunger. Also reduce your simple carbohydrates—candy, pizza, chips, cookies and bread that is not made from whole grains. In some people, simple carbohydrates can trigger overeating, as well as blood-glucose slumps, which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms.

Keep a good variety of low-calorie snacks available to satisfy cravings. Having carrot sticks, apple slices, whole-grain granola, fruit and raisins on hand can prevent you from running to the snack machine or picking up fast food. 

Source:  http://chirovoice.org/ChiroHealth/Oct10.html

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Our new Video!

Please check out our new video...


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How about a little stress!

We all know that life = stress.  The Holiday's are right around the corner, so, stress levels are sure to increase...unless WE take control.

The ACA has some great information on how to overcome some of the daily stress, and lead healthier, happier lives. 

To download the article, please click here.

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It's Flu Season...

Just a small recap on the flu season, including the information about the H1N1 virus.  You know the rules, none of this is "new", but  "Tis the Season!" Stay well...
Please click here to download the article




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Yes, Pumpkins!

Nutritional Benefits of Pumpkins

The brilliant colors of fall are in bloom, and with fall comes a variety of nourishing hearty fruits and vegetables including pumpkin. This is the best time of year to find fresh pumpkin, so take advantage of it. Fresh fruits and vegetables will always provide you with the most nutrients and natural enzymes the body can use more readily. Pumpkin and its seeds provide many important nutrients, on top of loads of fun for family and friends.

ChicagoHealers.com practitioner Helen Lee, D.C., offers the following nutritional benefits of pumpkin and its seeds.

1.    Vitamins: Pumpkin and its seeds contain such nutrients as vitamin C, E, iron, zinc, magnesium, potassium, both beta and alpha carotenoids (antioxidants that help prevent cell damage) and lutein (which supports healthy eyes).

2.    Organ health. The nutrients in pumpkin and its seeds help support the health of your kidney, bladder and prostate.

3.    Sickness prevention. Helps with minimizing osteoporosis, increases digestive health by helping with parasites and tapeworms, and lowering cholesterol.

4.    Protein. Pumpkin seeds are high in protein.

5.    General benefits. Pumpkin seeds help the body get rid of parasites and other unwelcomed digestive inhabitants, and they contain healthy essential fatty acid oils.

Important fact. Organic, raw pumpkin seeds will provide you with the most nutrients and enzymes.

1.    Easy ways to incorporate pumpkin into your diet include:

2.    A handful of raw pumpkin seeds as a snack or mixed with trail mix, on top of cereal.

3.    Pumpkin seed butter spread on toast.

4.    Pumpkin pie/desserts/pancakes/waffles.

5.    Pumpkin baked or browned with spices in risotto, chili, rice, spaghetti.

More great information is available here: MassageMag.com 

 Please visit our website for more information.