You can very easily train your calves and prevent ankle injuries at home with minimal equipment. In this video we show you how. As always check with a doctor first and make sure these exercises are right for you. We get great results with foot, ankle and shin pain in our office using Active Release Techniques and simple rehab strategies like this.
In this video, we walk you through two fundamental and crucial core training skills. Think of it as Core training 101. As always, use common sense and make sure this is right for you. Check with a doctor first.
In this video, Dr. Samantha and Dr. Glenn show you 3 simple but very effective tips for preventing ankle injuries. The focus is on mobility and stability. As always, use common sense. Make sure these exercises are appropriate for you by checking with a doctor first. Always get ankle injuries checked by a professional.
In this video we show you a couple of quick exercises that hit just about everything at the same time – dumbbell swings and dumbbell snatches. Check w a doctor first and make sure this is right for you..
We’ve found that fitness bands are still widely available on sites like amazon and ebay. For those of you who are still not ready, willing or able to go back to the gym these can be a great tool to have at home. Of course, is the dumbbell supply chain ever repairs itself you should get those too. But don’t pay $4.00 a pound for dumbbells. As always, make sure this is appropriate for you.
Yesterday my oldest son Andrew and I (The entire roster of the Denver Chiropractic Center Triathlon team) competed in the Xterra Jade Mountain Virtual duathlon. It was a run-bike-run race. He did the running and I did the biking. I was actually a lot of fun and we look forward to the next one in a few weeks. Note- Coco the dog did not compete.
Denver
What You Need to Know About Delayed Pain After a Car Accident
Bottom Line:
If you can walk away after a car accident without any catastrophic injuries, you may consider yourself lucky! Even if you feel ok after exchanging information and speaking with the police, it’s always a good idea to see a Chiropractor following an auto accident. With your adrenaline pumping in the aftermath, your brain may not immediately register the pain signals coming from your body. Often only after you’ve had some time to calm down do you notice you may be struggling with aches and pains.
Why it Matters:
Ignoring a new ache or pain after a car accident and hoping it will go away is not smart. Even minor symptoms can be an indication of a more significant problem.
Receiving a complete and thorough evaluation is critical to discovering any injuries early on so that you can receive the best care and treatment to put those injuries in the rearview mirror as quickly as possible.
The following symptoms often have a delayed onset and may not appear for hours (or even days!) after an auto accident:
Next Steps:
Delayed onset of symptoms after a car accident is quite common. It doesn’t mean that you’re “making it up.” The stress of a car accident can make it difficult to truly assess how you feel minutes after the event. It takes time for swelling and inflammation to begin, and if you notice pain hours or days after your auto accident, don’t dismiss it. Get a proper evaluation as soon as you can. Doing so has the potential to make a massive difference in your quality of life! We can help you with a full exam (including Xrays), Chiropractic Care, Active Release Techniques and Targeted Rehab protocols.
Science Source(s):
Whiplash. WebMD. 2019.
A recent comment on our Facebook page prompted us to make this video. Here’s the comment: “Given so many people are currently working from home, with non-ergonomic work station set ups … would love to learn your recommendations on how to counteract that!”
Here’s another new video on strengthening the hips (and core and shoulders) with a banded side plank / clamshell. The band is from Insonder and can be found at various online retailers. As always use common sense, make sure this is right for you and check with a doctor first.. Click on the image below to watch it on our vimeo page
Is There a Perfect Posture?
Bottom Line:
“Sit up straight and stop slouching!”You’ve likely heard this since childhood, but is there such a thing as perfect posture? The answer is a bit complicated. The latest research shows that it may be more important to think about a “balanced” or “dynamic” posture than perfect posture, and we’re also discovering that our ability to change positions and move may be more critical than our static position while standing or sitting.
Why it Matters:
Your posture is made up of a dynamic pattern of responses, reflexes, and habits,not a single position. Gravity, your work environment, and your anatomy all play a role. For instance, sitting for hours on end staring at a computer screen is a perfect example of an imbalanced and challenged posture as a result of ergonomics. Over time,this imbalance can lead to forward head posture, which can cause pain andeven degenerative changes inyour joints. Forward head posture affects millions of people who spend their days using computers. It places stress on the neck and shouldersand weakensthe supporting muscles.
Next Steps:
Strength and flexibility play a significant role in your posture. Having good core strength and balancing that strength with flexibility can help you dynamically adapt to your environment. While “perfect” posture may not exist, each one of us has an opportunity to improve our strength, flexibility, and ergonomics to reduce our likelihood of experiencing pain.
If you spend your days looking at a computer, let us know. We’ll be happy to recommend a care plan to help you balance the effects of all that screen time.
Science Source(s):Effects of Lower Trapezius Strengthening Exercises on Pain, Dysfunction, Posture Alignment, Muscle Thickness, and Contraction Rate in Patients with Neck Pain; Randomized Controlled Trial. Medical Science Monitor 2020