To Foam Roll or Not to Foam Roll
Foam rolling: is it hype, a fad, beneficial or just plain painful? Let’s explore what foam rolling is first, then we will discuss the when and why.
Foam rolling is a myofascial release technique that uses pressure to reduce and release scar-tissue build up and adhesions in your fascia. This frees up your muscles to move and essentially work better during exercise or any other activity for that matter.
But what is this fascia you always hear about? And why is it so important to movement? Fascia is the web-like fibrous connective tissue that surrounds our muscles, organs, bones and every other internal structure in our bodies. It is a very densely woven matrix that is actually one uninterrupted system that connects every single internal structure. So when fascia develops scar-tissue or adhesions for any reason, it will create restrictions in movement of the attached structures and can also lead to pain in that area.
Now back to the when and why we should all be foam rolling. If you are wanting to quickly decrease your stiffness and aid in your warm-up, you should foam roll before your workout. Foam rolling after your workout is great for decreasing muscle soreness and aiding in muscle recovery from strenuous exercise. If you are wanting to increase your overall mobility and flexibility, foam rolling any time of day regardless of relationship to your workout would be beneficial.
If you have any questions on specific techniques or how to foam roll certain muscles, please contact our office and we would be happy to guide you through the process.
Summer Maintenance Care
After a long wet winter, summer is finally just around the corner… or at least we hope it is. As the weather gets warmer and the days grow longer, we tend to get busier and pack our days with adventure from sun up to sun down. Whether it be water sports, golfing, hiking, fishing, a tropical vacation, a wedding, a cook-out, or just continued yard maintenance, maintaining proper skeletal alignment can help prevent injury and allow you to move your best all summer long. After being sedentary for the past 8 months, our muscles can’t adapt quickly enough to this rapid increase in activity and they become tight and imbalanced, altering our biomechanics which leads to joints becoming irritated, restricted, and inflamed, and this is when injury occurs.
A maintenance care plan can be done bi-weekly or even monthly and will take no more than 15 minutes out of your busy, hot summer day. After a quick assessment your doctor will be able to identify a potential problem area, even before symptoms arise, as pain tends to be the last thing to show up yet the first to leave. Some simple muscle work, an adjustment, home care advice and potentially some k-tape can all be covered in that time slot and may be the difference between you and a pain free summer. Call today and get your appointments in the books so that you can move your best all summer long!
Class IV Deep Tissue Laser Therapy
Do you have an area of nagging aches and pains that hasn’t resolved despite numerous trials of manual/physical therapy?
Drugs will likely only mask the issue at hand and surgeries should be saved as a last resort option.
Our Class IV Deep Tissue Laser from Lightforce can help resolve issues such as sprains, strains, tendonitis, fasciitis, arthritis, and basic tissue repair. It works by emitting a beam of infrared light, and a process known as photobiomodulation, which allows the cells to convert this energy absorbed from the light into energy to aid in cellular repair. Laser therapy also promotes blood flow to the area, further promoting tissue repair while providing a soothing warmth to the tissues. Treatments are pain free and typically last between 3 and 15 minutes depending on the area being treated. Call today and schedule your first laser treatment, or meet with one of our doctors and learn more about how laser therapy can benefit you.
Springing into Yard Work Pain Free
As the weather gets warmer and the days grow longer, yard maintenance becomes a popular trend as do the aches and pains that come with it. Picking weeds, raking, shoveling, and mowing the lawn can all cause strain on the upper and lower back if they are not performed properly. It is really important to remember some key tips to keeping good posture while performing yard maintenance. For all of these activities you want to do as little bending through the core as possible. For example when picking weeds; try getting down on both knees (may use knee pads) and use one arm to support your upper body while keeping your stomach tight and your back straight, pulling weeds with the non-support hand. Also, try not to reach further than you can comfortably reach with one arm while keeping your upper body level. Stand up to stretch and take a 1-2 minute break every 15-20 minutes. While performing activities such as raking and shoveling, bend your knees slightly and stand with your feet in a staggered position (one in front of the other) pointing in the direction of whatever you are raking or shoveling. Your back hand (likely your dominant hand) should be towards the back end of the handle, while your front hand about 1-2 feet down the handle. Keeping your back straight, hinge forward at the hips using your arms and legs to push/pull. Avoid twisting motions. In addition, with the bipolar nature of the weather in the pacific northwest, one might feel urged to tackle their entire yard on the first sunny day. It is best to break-up projects and start out working only one hour the first day and gradually increase by one hour each day as you condition your body for these out of the ordinary activities. If misfortune should strike and you injure yourself, chiropractic care can help you return to pre-injury status. Chiropractic care can also prevent injuries so it would not be a bad idea to come in and ensure proper alignment before starting yard work.
Kinesiology Tape
Rock tape, Kinesiotape, and various other brands of elastic therapeutic tape (kinesiology tape or K-tape) are some of the hottest topics and one of the newest trends for treating/preventing sports injuries. Unlike traditional white athletic tape which is stiff and bulky and restricts range of motion therefore hindering athletic performance, k–tape is made of elastic cotton that stretches anywhere between 130%-180% of it’s original length, varying between brands. This elasticity allows the patient/athlete to continue to move through normal ranges of motion without altering the biomechanics of their movements. The tape is latex free and it’s heat-activated acrylic adhesive allows it to stay on for up to 5 days, even through showers and swimming! It works by lifting up the skin and decreasing the pressure on blood vessels and nerve endings, improving blood flow and promoting tissue repair. It also improves muscle function by promoting the brains awareness of the muscles and joints and where they are in space. All of the chiropractors at Cooper Chiropractic are trained and certified in basic kinesiology taping and functional movement taping.
Postural Exercise
This simple exercise can relieve postural strain, making your day more comfortable: sit or stand with your feet shoulder width apart; relax your arms by your side with your palms facing forward; lift your chest like you’re being pulled straight up from the top of your chest by a rope; tuck your chin straight back (you should not be looking down); finally, push your shoulders down; now hold for 10 seconds and don’t forget to breathe. This should be performed once an hour or as needed.
Have any specific questions or concerns about posture? You can always email us at drcooper@bcchiropracticclinic.com
Spring Break is coming
With spring break around the corner and travel season looming, many people with chronic back pain may not be looking forward to vacation because they’re worried about how to manage the pain associated with a long flight or road trip.
Here are some suggestions to help minimize back pain and make trips more tolerable.
- Move.
Get up, walk & stretch frequently. Go to the back of the plane & do some stretches, etc. Consider bringing a doctor’s note & let the flight crew know prior to boarding about your back condition and the need to move about often. - Smart Scheduling.
Try to book your flight for a time of day when the plane is likely to be on the empty side. If there are any empty rows, ask to be moved to one so you have more room to spread out, stretch or possibly lay down. This will help keep pressure off of your back. - Posture.
Bring a back roll or ask for extra pillows to put behind your back to keep your spine straight & prevent slouching. This will alleviate pain & pressure. If you are on the shorter side, bring something to prop up your feet to keep your knees at a right angle. - Heat and Chill.
Bring gel packs that can be frozen or heated (or bring one of each). These are great for treating swelling, sore muscles, back pain & headaches. BC Chiropractic has gel packs available for purchase. There are over-the-counter medications available to help reduce inflammation & pain. Ask Dr. Cooper or Dr. Karis for recommendations specific to your needs. Keep any medications in original containers. Be sure to have the physician’s note about your back condition handy in case airport security has issues with the gel packs or OTC’s in your carry-on luggage; medically necessary items over the 3 oz. limit are permitted through the security checkpoint. - See your Chiropractor!
Call now to schedule appointments with Dr. Cooper or Dr. Karis. Get chiropractic treatment before and after your trip. This will ensure proper muscle tone and joint alignment and make your travels much more comfortable.
Using a combination of the tips above should make travel as easy on your back as possible. Happy trails!
(Some information adapted from http://www.spine-health.com/