Race more, recover quicker with Kinesio Taping

Race season is rapidly approaching.  Whether it’s your first 5K or 5th marathon, right now is the time to think about what races to register for this year.  How far apart will you space those races?  How quickly will it take for you to recover from one race to the next? A lot of factors play in to the recovery process, with Kinesio Tape (also known as K-Tape) being one of them. This is not your traditional athletic tape that restricts movement and blood flow. Kinesio Tape is very pliable and allows much more range of motion.

You may see athletes wearing this highly visible, colored tape during races for specific musculoskeletal support and for post race recovery. This tape facilitates lymphatic drainage by microscopically lifting the skin, increasing interstitial space allowing better blood flow, a reduction of inflammation and better muscle mobility.  Kinesio Taping can also aide in reducing muscle tightness. It helps relax soft tissues while stimulating nerve fibers to control pain.

K-tape is most commonly used during the acute stage of injury and can be used along with other modes of therapy. To bring about change in affected tissues and facilitate the body’s natural healing process, k-tape is used in different ways to achieve desired results. Applied in a partially stretched state, the direction of pull acts as a communication system on muscle receptors. The tape is applied from the muscle origin towards its insertion point to work in the direction of the muscle fibers. Contact with the skin provides stimulus for neuromuscular re-education by creating awareness of the muscle group. The athlete feels the tape on his/her skin during activity, causing the underlying muscles to respond and reminding the body what it’s supposed to do. If the muscle begins to overstretch, the tape provides a cue for the muscle to back off and avoid further injury.  Most of my patients notice relief almost immediately!

Kinesio Tape is designed to stay on for approximately 3-4 days. The adhesive is heat- sensitive, so the tape is rubbed to make sure it is properly adhered to your skin. After a couple hours of normal activity, the Kinesio Tape should be properly bonded to the treated area. As a result of this strong bond, you can exercise and shower with the tape on without any issues. However, it is not recommended to swim with the Kinesio Tape on due to the chemicals in pool water that can potentially deteriorate the adhesive and loosen the tape.

Patellar tracking problems? Iliotibial band syndrome? These are just a few of the common issues I see in runners.  While Kinesio Tape is not a quick fix, it can certainly help support and rehabilitate the area.  Other common conditions that Kinesio-Tape can help include: carpal tunnel syndrome, neck and back pain, achilles tendonitis, strain/sprains, whiplash, lymphedema, plantar fasciitis, rotator cuff injuries, tennis elbow, golfer’s elbow, and postural abnormalities.

Again, this is just one component of accelerating recovery. Having raced 5Ks up to 50ks, I’ve had my fair share of nagging injuries. Using a variety of different therapies, including Kinesio Taping, has allowed me to recover from my injuries faster and helped me get back on the trails more quickly.

Get on my schedule at Cooper Chiropractic for an assessment to see if Kinesio Taping can help you reach your race goals this year.

I look forward to meeting you!

-Dr. Kremer

Benefits of the Webster Technique during Pregnancy

Chiropractic care during pregnancy is not only safe but highly recommended to alleviate and support all the demands put on the mother’s body. Our bodies are not only under physical stress from our expanding bellies, but also hormonal stress in preparation for the birthing process. Chiropractors evaluate and correct spinal, pelvic, and cranial misalignments that can create imbalances throughout the body. These imbalances stress the body and produce aches, pain, and dysfunction. The nervous system is stressed as well when the body is out of balance and disrupts the body’s ability to function properly. What better time to have our bodies in balance and functioning at their best when growing another human being? All with a gentle, non-invasive, and drug-free approach!

The Webster Technique evaluates the sacrum and the pelvis for proper alignment and function. With a gentle chiropractic adjustment these misalignments can be corrected to restore balance to the pelvis, sacrum, and essentially the whole spine. If the pelvis is unbalanced, the rest of the spine has to compensate and essentially becomes unbalanced as well. When the sacrum/pelvis are misaligned it can cause dystocia (difficult labor) by having the structure compromised. This change in structure of the whole pelvic bowl (sacrum, pelvis, and incorporated muscles/ligaments) and associated muscles and ligaments of the uterus does not allow the baby to assume the proper head down position for an easier birth.

There have been documented cases in chiropractic and obstetric literature of pregnant mothers with a baby in the breech position who sought chiropractic care and received the Webster Technique that had a positive outcome in the position of their baby to head down. There is still research underway by the ICPA (International Chiropractic Pediatric Association) to further substantiate this. 

Even if the baby is not in a breech position, the mother can still benefit from the Webster Technique to ease discomfort during pregnancy and labor. The growing baby will also benefit by relieving some of the stress and pressure placed upon them by a restricted uterus. This can affect their growing spine and developing nervous system at a time when they are most vulnerable. Why not give our developing babies every advantage during this time?

 

Dr. Karis and Dr. Cassi both enjoy treating pregnant mothers and their families. Please call our office for an appointment or any questions at 360-693-3030.

 

 

Why You Should See a Chiropractor During Pregnancy

Pregnancy can be such a wonderful experience for a woman, but with all of the physiological and endocrinological changes that happen, it can turn into a not-so-wonderful experience for some. Every woman and every pregnancy is different and no two experiences will be the same.

While your body is preparing to create an environment for the developing baby many postural changes happen to compensate for these changes. With a protruding abdomen, your normal center of gravity is disturbed and causes an increased curve in your low back. In compensation, the normal curvature of the upper spine increases as well. Your pelvis will also start to rotate forward with the increased curve in your low back and the weight of your growing baby pulling you forward, eventually causing changes in the way you walk and make you more prone to trips and falls. This may all sound dramatic and unpleasant, but this is what a woman’s body is designed to do.

Having your pelvis in balance for walking purposes is not the only important reason to visit your chiropractor during pregnancy. When your pelvis is not aligned it can reduce the amount of space available for your growing baby and possibly restrict your baby from getting into an optimal position for birth. This can affect your ability to have a natural birth without any interventions.

All chiropractors are trained to work with pregnant women but some take a special interest in pregnancy and seek additional training. Chiropractors who work with pregnant women use a special pillow or table that allow you to lie comfortably on your stomach without any additional pressure on your abdomen and use specific techniques to decrease tension on your pelvis and developing baby. One of the specific techniques used is called the Webster Technique. This technique has been clinically shown to reduce breech babies with an 82% success rate (1). It is beneficial to receive Webster Technique throughout your pregnancy to keep your pelvis aligned and decrease the stress placed on your uterus and growing baby.

Decreasing back pain and potentially preventing a cesarean delivery are not the only benefits to regular chiropractic care during pregnancy. Maintaining an overall healthy pregnancy due to strengthening your immunity through the nervous system is a major benefit. Chiropractic care has also shown to control nausea and reduce the time of your labor along with back pain during labor.

After you have delivered your new bundle of joy, your chiropractor can help you with some of the post-delivery aches you may be experiencing. They are there to help you heal quickly so that you can spend more time enjoying life as a new mom and less time worrying about back pain.

Dr. Karis and Dr. Cassi love to treat pregnant mothers and their families. Please call the office at 360-693-3030 if you have any questions or would like to schedule an appointment.

 

Reference: 

1. The Webster Technique: A chiropractic technique with obstetric implications. Pistolese, Richard A. Journal of Manipulative & Physiological Therapeutics , Volume 25 , Issue 6 , 1 – 9

Ways to Boost Your Immune System

Ways to Boost Your Immune System

With the cold and flu season just getting started and the busy holiday season right around the corner, we often get distracted and forget to take care of our health and safeguard our immune system. Here are few a simple things we can do to protect ourselves and prepare our body so it’s strong enough to repel invaders all winter long.

Visit your chiropractor:

Our immune system is controlled by our nervous system that is protected by our spine and skull. By keeping our nervous system functioning properly, this allows our immune system to work freely to combat any bacteria or virus that try to cause illness. The best remedy is to visit our chiropractor twice a month as a preventative measure to keep us staying healthy. If we are currently ill or someone in the house is sick, get adjusted weekly to help stimulate the immune system.

 

Avoid junk food: 

Sugar and processed foods are not good for us to begin with and especially while trying to fight off illness or prevent it. Sugar is a poison to our bodies that dramatically decreases immune function. Processed foods are not very nutrient rich due to their heavy processing so they do nothing to help boost our immune system. Eating fresh fruits, vegetables and meats offer the greatest amount of vitamins and minerals that are readily absorbable because they haven’t been processed out of them.

Sleep: 

Sleep is so important to a strong immune system, among other vital functions. Our bodies restore and repair themselves while we sleep. When we get minimal sleep our bodies only get the job half-done, leaving systems vulnerable to infection and malfunction. It is best to get at least 7 hours of sleep each night to keep our immune system strong.

 

Supplements can add that little extra protection:

Olive leaf extract: 

For those of us who have higher levels of stress that weakens our immune system or that are more susceptible to colds and viruses, olive leaf extract is great for long-term use as a preventative agent. As an added benefit it also has the ability to lower blood pressure and protect our blood vessels from damage.

Dosage: for general health maintenance take one or two 500 mg capsules twice daily with meals. For a current common cold take two 500 mg capsules four times per day with meals.

Side effects: Olive leaf extract has not been studied for use while pregnant or nursing. Don’t exceed amounts that are commonly found in food.

Oregano oil:

This herbal oil is a powerful antimicrobial that can help us fight off infections like sinus infections and colds. Oregano oil also has antiviral, antibacterial and antifungal properties. Because of its powerful effects, oregano oil is only meant for short-term use of no more than 10 days.

Dosage: for sinus congestion add 2-3 drops to a pot of steaming water and inhale the steam for 10-15 minutes, twice per day. Capsule form is also available to take 500 mg four times per day.

Side effects: Stomach upset has been experienced when ingesting the oil. Those who are allergic to plants from the Lamiaceae family (mint, lavender, sage and basil) should avoid oregano oil. It is not advisable for infants, children, pregnant or nursing mothers to use topically or orally.

If you are taking prescription medications, do not start oregano oil without consulting with your doctor or an integrative physician first.

Vitamin C: 

Our bodies use antioxidant vitamins every day to boost our immune system and ward off unwelcome invaders. One of the most important antioxidants is vitamin C, also known as ascorbic acid. It can be found in citrus fruits, kiwi, berries, bell peppers, melons, kale, broccoli and the list goes on. This antioxidant vitamin attacks viruses and bacteria until they’re dead. Vitamin C also plays an important role in our connective tissues.

Dosage: for preventative health measures take 1000 mg two times per day. For a current cold take up to 2500 mg two times per day.

Side effects: Stomach upset and diarrhea can occur with too much vitamin C.

Echinacea:

Echinacea stimulates our immune system to prevent and treat upper respiratory infections. It increases our white blood cells that attack any invaders and raises our body temperature to make their environment (our bodies) uninhabitable. Echinacea should be taken at the onset of any viral symptoms until 48 hours after they disappear.

Dosage: Many commercial preparations are available containing components derived from different parts of the plant as well as from different species and varieties. Recommended dosing (all administered 3 times daily) include the following: 300 mg dry powdered extract (standardized to 3.5% echinacoside), 0.25 to 1.25 mL liquid extract (1:1 in 45% alcohol), 1 to 2 mL tincture (1:5 in 45% alcohol), 2 to 3 mL expressed juice of E. purpurea , and 0.5 to 1 g dried root or tea. If in doubt, follow the directions on the label, each brand and formula may have different dosing guidelines. Echinacea use for more than 8 weeks at a time should be avoided because of the potential for immune suppression by over stimulating it.

Side effects: Echinacea should not be taken by individuals with multiple sclerosis, AIDS, tuberculosis, leukemia, and autoimmune disorders such as rheumatoid arthritis and lupus, or while on immunosuppressive drugs. It should be avoided if you have asthma or are allergic to plants in the daisy family (ragweed, chrysanthemums, and marigolds).

Fish oil:

Consumption of Omega-3 fatty acid rich fish oil enhances the immune system by stimulating our white blood cells as well as decreasing inflammation. Fish oil can be obtained from either eating fish or taking supplements. Fish that are high in Omega-3 fatty acids are mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout and menhaden. They provide 1 gram of Omega-3s per every 3.5 ounces of fish. Vegetarian sources of Omega-3’s include flaxseed, chia seeds, walnuts, brussel sprouts, cauliflower, soybeans and other cruciferous greens.

Dosage: We should take 1-3 grams of Omega-3s per day from any of the sources but make sure to monitor fish consumption for mercury toxicity.

Side effects: Taking too much fish oil can result in bruising or bleeding. It should be avoided if you have reason to believe you have problems with bleeding or bruising.

Vitamin D: 

Vitamin D is produced by our skin in response to absorbing sunlight. Thus, our vitamin D levels decrease in the fall and winter. Studies have shown that there is a link between low vitamin D levels and an increased risk of influenza. Most influenza epidemics happen in the winter when most of us are low in vitamin D. Taking vitamin D can reduce the chances of getting influenza and reduce duration when infected.

Dosage: children should take 1000 IU per day and adults should take 3000-5000 IU per day during the fall and winter months. It is also a good idea to have your primary care doctor check your vitamin D levels, as you should not exceed 10,000 IU a day.

Side effects: Vitamin D should be avoided if you have kidney disease or an elevated level of calcium in your blood.

Probiotics:

A strong immune system relies heavily on a healthy, well-functioning digestive tract since it contains 80% of our body’s immune system. The majority of the bacteria and viruses that attack our bodies have entered through the digestive system. It doesn’t seem like a large area as compared to our skin, but if stretched out, the surface area is roughly equal to the size of a football field. That is a huge area to protect and probiotics keep our good bacteria strong and ready to fend off any invaders.

Dosage: Look for a probiotic that has 20-25 billion organisms that include Lactobacillus acidophilus, Bifidobacterium bifidum and Lactobacillus rhamnosus. Start by taking one per day with a meal and work up to three per day, one at each meal.

Side effects: Talk with your healthcare provider if you have short bowel syndrome.

 

 

 

 

 

 

 

 

 

 

 

 

These products are not intended to diagnose, treat, cure, or prevent any disease. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.

Most Important Benefits of Chiropractic Treatment

Most Important Benefits of Chiropractic Treatment

There are many hidden health benefits to regular chiropractic treatment. Many people see chiropractors as just spine doctors. But our chiropractor views us as whole people and not just the sum of our parts, making their treatment beneficial to our entire body. Chiropractors will work with us to ensure optimal health and wellbeing throughout.

Increase Immune System Function 

One of the most important benefits of chiropractic care is increasing the function of our immune system. Our immune system is controlled by our nervous system that is directly stimulated by chiropractic treatment. Once the stress on our nervous system is relieved, our immune system can function properly and provide protection to our whole body. Research shows that people who seek regular chiropractic treatment get fewer, less severe, and shorter colds.

Decrease Pain

When a chiropractor examines our body for joint restrictions or muscle imbalances, these areas can be painful. Once these areas are located, our chiropractor can adjust them to relieve the stress on our nervous system that is sending signals that are causing us pain. They can also give us stretches and exercises to correct and strengthen the muscle imbalances that support our joints. Chiropractic treatment is not only great for getting us out of pain and restoring function to our body, it is a great tool for preventative healthcare and educating us on how to avoid future episodes of pain.

Increase Flexibility and Balance

By decreasing our pain and restoring function to our joints, we are able to return to our normal activities of daily living, but we may not be as flexible as we were pre-injury. This is because during our injury the pain, swelling and stiffness limited our mobility, which decreased our flexibility. Chiropractic adjustments or manipulations can restore range of motion and improve flexibility, balance and coordination. Along with the stretches and exercises that were given to help decrease our pain, our chiropractor can also give us exercises to maintain and increase our flexibility and balance.

Decrease Medicinal Dependency 

Pain relievers, anti-inflammatories and other medicinal drugs can be decreased or avoided with the help of chiropractic treatment for our musculoskeletal injuries. Many of these medications can have harmful side effects and cause other health concerns and they don’t address the underlying cause of the pain. Often times the pain will return once the medication runs out, causing us to refill our prescriptions again and again. Chiropractors treat the musculoskeletal root cause of the pain without adding harmful chemicals to our bodies. The fewer drugs we consume, the better off our body and health will be in the long run.

Decrease Adverse Effects of Stress 

There are three different kinds of stress: physical, chemical, and emotional. Physical stress includes loud noise, harsh weather, physical injuries and lack of sleep. Chemical stress can be poor diet, drugs, alcohol and genetically modified foods. Emotional stress can be more difficult to define and multifaceted. It can be the emotions you feel from physical and chemical stress or it can be time deadlines, personal relationships, and finances. No matter what the stressor is, it wreaks havoc on our bodies and our body’s ability to respond to such situations. Chronic stress can effect muscle tension and cause nerve irritation. Chiropractic adjustments can relieve those irritations and allow better nerve function to be able to respond and manage stress when it does occur. Additionally, chiropractors can help develop personal coping mechanisms to help reduce emotional stress.

Cost Effective Healthcare 

Yes, we will see our chiropractor more frequently than our medical doctor during an acute injury, but research shows that we will see an average of 40% annual savings in our healthcare costs.

Improve Quality of Life 

With regular chiropractic care we are sick less often, no longer in pain, more flexible and active, taking less harmful medications, less stressed and saving money on our healthcare. Any one of these can improve our quality of life and even more so when combined.