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Monthly Archives: January 2016

Dynamic Warm-up Stretches: A Better way to stretch

We all do it, stretching before exercising, running on the treadmill or that weekend warrior basketball game but the real question is.. are we doing it right? There are two main types of stretching: Static and Dynamic.  The question is which one is better and for what activities. Well, that answer is simple but slightly complex. Static stretching is the common stretching that most people think of when they stretching. It is the sitting hamstring stretch or the standing quad stretch we all used to do when in high school. Dynamic stretching are active stretches that help by warming up muscles with movement that applies a stretch with it. Muscles need to be warmed up before an activity so that they are limber and to decrease the occurrence of any injury. Dynamic stretching is the way to go before any activity while static stretching can help to decrease soreness after an activity or an injury that physically shortens the muscles.

Below are 3 different dynamic stretches/exercises that warm up muscles before activity and help with muscle activation.

1: Bear Crawl image3

Start on your hands and feet, keeping your arms and legs straight. Push your hips up into the air. Walk forward, keeping your back and spine in neutral. Right arm should move with the left leg. Keep your core engaged. Walk forward for 10 steps then repeat.

2: Dynamic Lunge

image5Start with feet place hips with apart. Take one large step forward into a deep runner’s stretch with both hands on the floor. Place your forearm on the floor between your forward leg and opposite hand and hold. Then return your hand to the outside of your foot, straighten both legs, and hold. Slowly stand up onto your forward leg and bring your other foot forward to repeat the exercise on the other side.

 

3: Sumo Squat with walk out image6
Begin in a standing upright position with your feet hip width apart and turned outward. Bend your knees into a deep squat and hold on to your toes.

Straighten your legs, continuing to hold your feet. image7Walk your hands forward into a plank position, lift one foot of the floor, perform a push up, then switch feet and repeat. Then walk your feet in/up toward your hands, keeping your legs straight. Repeat.

 

The doctors at Fletcher Chiropractic has years of experience in exercise training and injury prevention for athletes so give them a call if you have any questions or need some help with improving your athletic performance.

Benefits of Proper Nutrition

NutritionKeeping ourselves healthy is about more than doing just one thing – we have to exercise, get plenty of sleep, keep our stress to a minimum, and eat a healthy diet…just to name a few. Easy, right?

Now that the holidays have ended, resolution making has kicked into overdrive. With that in mind – and knowing how many people are making vows to “eat healthier in the new year” – we decided that NOW would be a great time to review all the benefits of that come with following a proper and balanced diet.

Maintaining a healthy and nutritious diet is something that can help keep you both physically and mentally well. This means eating a balanced diet that consists of lean proteins, carbohydrates, and fats. According to the Mayo Clinic, approximately 45 to 65 percent of your daily caloric intake should come from carbohydrates, with protein comprising 10 to 35 percent, and 20 to 35 percent being derived from fats. However, these ratios may change due to your body type and other dietary restrictions.

So, how, exactly does a healthy diet benefit a body? Well, let’s start with your heart. A diet that is low in fat, cholesterol, and sodium is one that can help to lower your risk of heart disease. But, it’s important to note that the type of fat you’re eating is also important – for instance, trans fats and saturated fats, which are found in fried foods, snack foods, margarine, and red meats (to name a few) should be limited as they can actually increase your risk of heart disease when not eaten in moderation. Foods that can help reduce your risk of heart disease are fruits, vegetables, low-fat dairy, and whole grains.

Maintaining a proper diet is also a great way to increase blood flow to your brain! Increased blood flow leads to healthy, protected brain cells and is also thought to play a role in Alzheimer’s prevention, as well. And, while fried foods may be tasty, they’re not good for your brain – steamed, grilled, and baked foods are all much better choices. Dark fruits and vegetables – like kale, broccoli, blueberries, spinach, raspberries, and cherries are all great “brain health” foods. Nuts are other good choices as they’re rich in vitamin E which, when combined with other vitamins, can help to fight Alzheimer’s disease.

What about energy? Honestly, switching up your diet to be more healthy and balanced is a great way to feel more energized – and the effects of such a switch are seen pretty darn quickly, too! This would involve cutting out excess sugars and fats, as well as refined carbohydrates as these can all lead to lots of highs and lows in our blood sugar levels. By switching to whole grains, fruits, and vegetables, our blood sugar will remain much more consistent, which REALLY helps with energy levels (no more mid-afternoon slumps for you!). Keeping our blood sugar nice and steady also involves remembering to eat breakfast!

When it comes to healthy bones (and teeth), calcium is key. That’s why dairy products such as milk, cheese, and yogurt are all great dietary choices, as are dark green vegetables (think broccoli and bok choy). Many other foods – such as juices and cereals – are fortified with calcium as well. Vitamin D is also important, as it helps your body absorb calcium; many foods are fortified with vitamin D as well and, when combined with getting adequate exposure to sunlight, can help our bodies put that calcium to work!

And, of course, we can’t talk about eating a healthy diet without talking about the effect it can have in helping us to maintain a healthy weight – or even lose weight, if that’s the end goal. By consuming foods that are nutrient-dense (vegetables, fruits, lean proteins, and whole grains) and foregoing fried foods, processed foods, sugary treats and sodas, pounds can be shed and help stop (or reverse) diseases like type-2 diabetes and thyroid disorders.

As you can see, following a healthy, balanced diet benefits your body and mind in so many ways. If you’re interested in learning more about nutrition – or are wanting help revamping your diet – give us a call! The providers here at Fletcher Chiropractic are committed to helping our patients achieve total health – from head to toe!

source: cdc.gov; mayoclinic.org; sfgate.com

Ice or heat? When do I use them?

iceSo we hear it all the time: What is better, Ice or Heat? Chiropractors or any medical professional can give advice all the time on whether to ice or heat an injury but do you know what to do?  Well, let us go over a few tips for your future aches and pains.  It is important to know the difference when to use ice/cold and when to use heat.

ICE: Make sure to ice when you have an acute injury or new injury.  An injury like this would be a sprain/strain type of injury, which can causes inflammation and swelling.  You should try to ice the involved area for no more than 20 minutes every few hours. We do not want you to sleep on ice because it can cause damage to your skin and nerves.  Direct skin contact is also not appropriate so make sure to put it over clothing or wrap ice in a towel.  The reason we want you to ice an area after an acute injury especially if there is swelling is because icing will help constrict the blood vessels to reduce the swelling and pain. The sooner, the better for icing an injury and you want to ice for about 24-48-72 hours after the injury.  If the swelling does not go do down with icing, then you need to consult a healthcare professional or primary care physician.

Try to remember RICE-rest, ice, compression, elevation or PRICES-protect, rest, ice compression, elevation, support when dealing with the first 48 to 72 hours after an acute injury.  Seeing a healthcare professional is also recommended for follow up care and more specific instructions.

HEAT:  Heat is generally used for more chronic issues, including muscle pain most of the time, unless it is an acute situation.  Chronic issues usually tend to have not healed properly or enough and pain occurs more frequent and tender to be more achy or sore in feeling.  Such things would be muscle soreness/pain, arthritis, and etc.  Heat is used to dilate the blood vessels by expanding them allowing more blood flow to an area to help it heal better, plus it relaxes the muscles.  Again, make sure to do this for only 20 minutes or less,  along with using a towel or over a shirt so there is a lower chance of any burns or heat rashes.  Remember not to fall asleep on the heat or heating pad because it can lead to burns, blisters, or other irritations.  Ways of using heat would be the warm water of a shower or bath to help relax as well as  with a hot towel, heating pad, or hot pack. However, please be aware that there are different scenarios that may call for other uses of heat and cold.

There are just some helpful reminders and quick tips to remember about ice and heat.  Ice for an acute/new injury and heat for an old/chronic injury. The providers at Fletcher Chiropractic are thoroughly trained in caring for both acute and chronic injuries and know a little or a lot about ice and heat.  If you have any questions, feel free to contact us at 402-261-5766, visit us here at the website, or stop by our office!

Chiropractic Medicine and Injury Prevention in Runners

StretchingThere are a LOT of benefits to running. However, sometimes the activity – not unlike many other sports – can wreak havoc on your body. Be it acute injuries or more chronic ailments like bursitis in the hips to “runners knee”, Achilles tendonitis, and plantar fasciitis, we see it all.

So, what exactly can a chiropractor do to treat a running injury AND to help keep runners healthy and injury free?

Well, checking for any sort of misalignment(s) would be the first step. That’s because misalignment of the spine can cause an undue amount of tension on any variety of body parts, as opposed to equally distributing pressure (which is what a properly aligned spine would do). Some of the major causes of improper alignment are: running in the same direction every day; frequently running on uneven surfaces; not wearing appropriate running shoes; and, not replacing your running shoes often enough (which is usually every two hundred to three hundred miles). And, if there is a misalignment and it isn’t corrected, then all the strain and wear and tear that you’ve been feeling will just keep lingering and causing problems. It is also a great idea to have your chiropractor take a look at your running form. The doctors at Fletcher Chiropractic are trained on how to look at running form and how to help you achieve the best form for your body type and running style. 

So, what if it’s NOT a running issue that’s causing the problem? Well, your chiropractor will work with you to help determine what, exactly, is the contributing to the misalignment. Believe it or not, there are a LOT of factors that can contribute to improper spine and/or pelvic alignment, such as poor posture, sitting incorrectly (or for too long) at your job, and weak core muscles. These are all things that can be identified by a chiropractor, and corrected with appropriate treatment.

Another perk your chiropractor can provide is showing you how, exactly, to warm up AND cool down. This would include instruction on how to warm up your hips and spine, as well as ending your run with a brief bit of stretching. The best warm up in regards to injury prevention involves exercises that support the spine, get you moving, and lubricate the joints, allowing you to move as freely as possible. This is why you want to move dynamically prior to running – to prepare your body for the activity, and to stretch afterwards in an effort to stave off injuries…hamstrings, hip flexors, calves, and quads are all areas that may need to be stretched after each and every run.

If you’re dealing with injuries associated with running, please know that we can help! The providers at Fletcher Chiropractic, located in Lincoln, Nebraska, are skilled in chiropractic sports medicine and would love to help you hit the ground running….without pain, and properly aligned, of course!

source: active.com

Contact

Fletcher Chiropractic
Phone: 402-261-5766
Fax: 402-261-5943

Lincoln Location
4300 S 48th St Suite 7
Lincoln, NE 68516

Valparaiso Location
208 W 2nd St
Valparaiso, NE 68065

Office Hours

After Hours til 7 and Saturday Appts. Available
.............. Lincoln ............
Monday - Wednesday8AM – 5:30PM
Thursday8AM – 12PM
Friday8AM – 4:30PM
Saturday/SundayBy Appt/Closed
.............Valaparaiso........
Tuesday1PM – 6PM
Thursday2PM – 6PM

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Life was very painful.  I never felt good and medications really have not helped.Following Treatment: I am much improved but I still recognize my limitations and I need to make more lifestyle changes to make ...
My pain has been with me since 1996 and my feet and legs were totally painful.  Walking is like walking on glass or nails and then the burning pain in my toes would start.Following acupuncture ...
I am very active but hampered by lower back pain.  It prohibited me from participating in firefighter training.Following Treatment:  I am back to doing everything I love without the restriction of pain. Fletcher Chiropractic taught ...
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Life was manageable.  As a runner, I was able to run without issue, but not without tightness and occasional pain.  Throughout the day, perhaps 2-3 days a week, my knee, calf, and shin experienced significant ...
Being from a small town, I love mom and pop shops.  I like the personal level and hands-on approach that Fletcher Chiropractic takes when it comes to chiropractic care. Fletcher Chiropractic was very personable and ...
Working with Dr. Kadi has changed my life. Before going to her, I was stiff and had pain in my neck, back, hips, legs and feet.Following Treatment: Working problem areas and doing exercises she has ...
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