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Monthly Archives: October 2014

5 Easy Tips For Better Nutrition

“We are what we eat.”

Apple and stethoscope for health We have all heard that saying once in our lives, either from our mothers, trainers, coaches or maybe a random person in line in the school cafeteria. Well, the truth is that we truly are what we eat.  What we put into our bodies is what makes us move and keeps us energized and can possibly make us feel bad and sick also. Eating well makes us feel well and along with exercise and good daily habits, we are healthy and happy.  Starting small and thinking long term, you can develop good habits and are more likely to stick with healthier eating habits. So check out these 5 easy tips for better nutrition.

1.  Eat more vegetables.

Fill up on the vegetables that encompass the color of the rainbow. Vegetables are low calorie so you can have more eating for less.  Also by eating veggies, we can getting essential phytonutrients that you can only get from plants.

2. Eat Fruits but watch the sugar.

Eating fruits are important because we get fiber and other nutrients like vitamin C from fruits we eat. However, when eating fruit, try not to go overboard because we can get too much natural sugars like fructose that can increase blood sugar levels in those with health issues like diabetes.

3. Drink more water.

Our bodies are 70 percent water and we need water to survive so Drink Water!  The rule for drinking water should be at least half your body weight in ounces or if you can drink 8 to 10 glasses a day, you are getting hydrated.  Water helps to flush toxins and waste from our bodies and keeps us looking young and our skin smooth. Dehydration can happen very easily with being outdoors and activity so drink water!!

4. Up the Protein you eat.

Protein is wonderful for our muscles and it helps to give us sustainable energy.  It helps us stay full with dinner but also allows us to build strong muscle for endurance and athletic activities.  However, be aware of those protein bars, they can bring extra players to the game as in extra sugar and artificial stuff that is not so good. Almonds and fatty nuts are good sources of protein for a snack on the go.

5. Supplement Wisely.

First, try to eat a balanced diet and get what you can nutrient-wise from your diet. That being said, then supplement what you need to based on your specific needs and diet restrictions. However, when you do supplement, use a quality supplement that offers a good product.  Choosing a supplement that is whole food based and that is grown in a manner that you know what is in it.  Ask a health care professional for a recommendation or talk to professional about your options if you needing to supplement.

Hopefully adding a few small changes to your daily routine helps to create a better healthy way of eating and living.  Talk with a healthcare professional like us if you have any questions or are wanting to start making healthier choices.


5 Ways to Help Avoid Running Injuries

So the weather is getting a little cooler but it is great weather to get outside and exercise. Whether you are a short distance or long distance marathoner, running can be a great low-cost exercise with good benefits at almost any age. The thrill of a good run and reaching your set goals, say like, running a half marathon, are exhilarating and make you feel great. However, with running, injuries can occur easily and are common. The American Academy of Physical Medicine and Rehabilitation reports that 70 percent of runners become injured while running. The most common injuries are caused by repetitive motion and stress on our joints. The more common injuries you may see include plantar fasciitis, runner’s knee, shin splints, Achilles tendinitis and IT band syndrome. Most injuries associated with running involved the hip, knee or ankle in some sort of fashion.  

5 Ways to Help Avoid Running Injuries

1.  Wear the proper foot wear.  There are so many different types of shoes our there and it is so important to wear the correct style for your body. Your feet are the foundation for your body and are what come into contact with the surface you are running on. Find a pair that feels good while running and gives you good support but get rid of any shoes when they don’t make your feet feel good anymore.  Specialty running stores can help find you the right type of shoes for your feet.

2. Vary your running surfaces.   Dirt, gravel, and pavement/concrete are all surfaces that runners can run on but some are better than others. Harder surfaces like concrete or pavement can be harder on your joints, due to the force produced by the foot hitting the ground.  They  may be easier to run on but when picking the path to run or, think long term and softer surfaces.

3. Train Appropriately.  Follow a training program that allows for different types of cross training or distance lengths so that you are building endurance and strength correctly while running injury free. Find a coach or running partner to help create a plan that you can enjoy and correctly run but also enjoy rest time because you body does require some down time.

4. Practice injury prevention.  Injury can occur at any time but practicing injury prevention is very easy and important. Dynamic warm ups that mimic running is important. Active stretching the muscles before use creates a limber environment.  Foam rolling is a great technique to stretch muscles but also as a cool down technique to push lactic acid out of sore muscles.  Passive stretching is good to perform after running when cooling down.

5. Listen to your body and visit your chiropractor regularly.  Your body is able of doing great things and can take a lot of stress before pain or injury occurs.   When you begin to feel pain, listen to your body. Take a day off or examine your routine and see if there is something that needs to change.  If the pain is present more than 3 days, seek medical advice from a medical profession, either chiropractor, medical doctor or physical therapist.  The chiropractors at Fletcher Chiropractic specialize in sport and injury care and rehabilitation. Most of the time, when an injury is caught early, the cause can be corrected and the pain goes away quickly.

If you are already feeling “off” or are experiencing pain? Chiropractic care along with soft tissue rehab and functional exercise can help get you back running pain free but addressing both joint alignment and muscle imbalances, plus helping to build strength.

Most running and even sport injuries are preventable with the right prevention and strengthening routines.  Give our office a call or send us an email if you have any questions.  Stay calm and stay in motion.


Why do I need a Treatment Plan?

So a question that we have been asked lately is, why we do an exam and have a treatment plan?  Well, we have already talked about why we do an exam when you are a new patient but today, let’s talk about why we recommend a treatment plan and why it is important.

Everyone wants to know how long it will take to get them out of pain when they come into our office and that is a very valid question.  The truth of the matter is that it depends on the individual and what is going on with the patient’s specific case.  It is not a straight forward answer but a recommendation of treatment due to different complications that can occur with each individual patient.  As an example, muscle pain is treated differently and may go away quickly as where pain from a disc injury can take longer to treat and longer to do away.

When we discuss and recommend a treatment plan , we propose three different stages that help the body help and that describe what the body needs to help quickly and for long term pain relief and long lasting effects. Stage 1 is focusing on pain relief. It is when you first come to see us and your and our main concern is to help get you out of pain as quickly and safely as possible. These visits are more frequent and are designed to get you out of pain and each visit builds on the visit before hand. An example of this phase would be 2 times a week for 2-3 weeks. After stage 1, we move into stage 2.

After the patient is out of acute pain, they have to make a decision.  They can proceed into stage 2, which is about stabilization of the injuries and painful region or they can choose to stop care after the pain is going.  Stabilization is very important because this is the time where the muscles are healing.  Exercises and stretches are given during this time to retrain and improve your bio-mechanics so the pain and injury does not reoccur. The stabilization and healing phase of muscle can last up to a year after an injury so it is very important to work on strength during this healing phase.  If the patient chooses not to continue with care after getting out of pain, the pain may return after some time.  An example of phase 2 would be a treatment schedule of 1 time a week for 4-6 weeks depending on progress.  If the patient is faithful about exercise and improving their healing, that schedule may even be reduced but that is dependent on the patient’s progress.

The last stage or phase is phase 3, which is more maintenance care.  Maintenance care is based on each individual person’s preference and lifestyle. An example of this treatment schedule is 1 time a month for 6 months. This phase is about maintaining what has been achieved with phases 1 and 2 and keeping the person feeling at their best.

On a side note,  a treatment plan may recommend 3 times a week for a week or two but if you get a recommendation plan that is 3 times a week for several months with no use of exercise or stretching recommended, please seek a second opinion. You should always be given some tips or exercises to help you relieve your own pain and not make you dependent on someone else for your care.

If we can help you with anything or if you have questions, please call us and talk with one of our chiropractors today.

Poor Posture..So What?

Posture, Why is it so important?

Look around today and many of us have poor posture when doing things while at work, school or just hanging around. Over the years, our mothers, teachers and random people have told us to sit up straighter and taller.  Posture is so important because it can lead to many different pains and discomforts as we grow and perform different activities.  Besides talking posture, we should also mention ergonomics, which is the use of good posture while working.

What is good posture?

Well, there are different positions for posture, including standing and sitting positions. Let’s talk about standing posture first since we are moving  and walking in today’s fast paced style of living. We will look at it from a lateral or side view and then from a front view. Then we will discuss sitting posture, which we do a lot of today.

Lateral view, Standing posture:

A person’s ear, shoulder, ball of hip and lateral knee/ankle should line up. When looking in a mirror, look for your shoulders to line up with your hips and make sure that your head and neck are not protruding out and making you have an outstretched neck.  This leads to forward head carriage and rolled shoulders, which can create more arthritis and muscle pain in your shoulders over time.  The hips should be parallel with the floor and a slight arch present in the lower back.

Front View, Standing Posture:

When looking at a person either from the front or the back, imagine a line splitting the person right down the middle. They should appear as a mirror image on each side. The shoulders and hips should be level and your knees should be hip width apart and draw a line to the middle of your feet, right behind your toes.

Sitting Posture:

Sitting while at a desk or working is actually pretty simple with some easy tips to follow. We can sit up to 90 percent of our days and that can be very bad for our health, so sitting proper can help improve our health.

So when sitting, follow this tips from your feet to your head. Feet should be flat on the floor with a 90 degree angle at your ankle. knees and hips. A bigger than 90 degree angle at the knee or hip is okay. Having a slight lordotic curve and sitting up straight is also important.  Your shoulders should be back and when looking at your hands, your thumbs should be straight forward and you should have a rest for your wrists and elbows.

The hardest part will be your head and eyes.  Make sure that your screen, including your cell phone screen is eye level and make sure that your head is level and you are only trying to look by moving your eyes.

These are just some helpful tips for good posture while sitting and standing. If you have any questions, let us know. Have a great week and work on the posture.


Fletcher Chiropractic
4300 S 48th St Suite 7 | Lincoln, NE 68516
Phone: 402-261-5766 | Fax: 402-261-5943

Office Hours
Monday, Tuesday, & Wednesday: 8 am- 5:30 pm
Thursday: 8 am – Noon
Friday: 8 am – 4:30 pm
Saturday: By Appt. only | Sunday: Closed
After hour appts available Mon/Wed


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