A Full Court Press Against Back Pain

Posts Tagged ‘Lake Havasu AZ Back Pain’

Welcome to American Chiropractic's Lake Havasu AZ Back Pain Archive. Here you can learn more about American Chiropractic, Chiropractic, and Dr. Daniel Talley, today's choice for Chiropractors in Lake Havasu City, AZ. Read Dr. Daniel Talley's Chiropractic Lake Havasu AZ Back Pain for the health of it.

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Back pain needs a good defense and offense just like a top-rated basketball team.  Whether we are high caliber athletes or weekend warriors, it’s time to stop defending the backcourt and invest in the proper shoes to avoid future injuries. This way we can make the slam dunk of the season – without any lasting consequences.

Fashion Over Function – Crazy Hang Time

The majority of people choose fashion over function when purchasing athletic shoes. This need for style can often lead to poorly fitting shoes which will not only leave you with painful feet at the end of the day but pain throughout your body too. Because footwear plays such an essential role in the function of bones and joints, you choosing the right shoe can help prevent pain in your back, hips, knees, and feet.

Unfortunately, there is no such thing as the perfect athletic shoe—every pair of feet is different, every shoe has various features, and overall comfort is a very personal decision. For this reason, it is best if you first determine your foot type: normal, flat, or high-arched. Below is a quick description of the various types of feet.

The Normal Foot

Normal feet have a normal-sized arch and will leave a wet footprint that has a flare but shows the forefoot and heel connected by a wide band. A normal foot lands on the outside of the heel and rolls slightly inward to absorb shock. Best shoes: Stability shoes with a slightly curved shape.

The Flat Foot

This type of foot has a low arch and leaves a print that looks like the whole sole. It usually indicates an over-pronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries. Best shoes: Motion-control shoes or high-stability shoes with firm midsoles. These shoes should be fairly resistant to twisting or bending. Stay away from highly cushioned, highly curved shoes, which lack stability features.

The High-Arched Foot

The high-arched foot leaves a print showing a very narrow band—or no band at all—between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber. Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes, which reduce foot mobility.

When determining your foot type, consult with a chiropractor and their amazing team. He or she can help determine your specific foot type, assess your gait, and then suggest the best shoe match or suggest an orthotic to help keep your body in balance.

Top Purchasing Tips

Consider the following tips before you purchase your next pair of athletic shoes:

• Match the shoe to the activity. Select a shoe specifically for the sport in which you will participate. Running shoes are primarily made to absorb shock as the heel strikes the ground. In contrast, tennis shoes provide more side-to-side stability. Walking shoes allow the foot to roll and push off naturally during walking, and they usually have a fairly rigid arch, a well-cushioned sole, and stiff heel support for stability.
• If possible, shop at a specialty store. It’s best to shop at a store that specializes in athletic shoes. Employees at these stores are often trained to recommend a shoe that best matches your foot type (shown above) and stride pattern.
• Shop late in the day. If possible, shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes.
• Have your feet measured every time. It’s important to have the length and width of both feet measured every time you shop for shoes since foot size often changes with age and most people have one foot that is larger than the other. Also, many podiatrists suggest that you measure your foot while standing in a weight-bearing position because the foot elongates and flattens when you stand, affecting the measurement and the fit of the shoe.
• Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for ten minutes to make sure it remains comfortable.

When Should I Retire My Shoes?

Once you have purchased a pair of athletic shoes, don’t run them into the ground. While estimates vary as to when the best time to replace old shoes is, most experts agree that between 300 and 500 miles are optimal. Most shoes should be replaced even before they begin to show signs of moderate wear. Once the shoes show wear and tear, especially in the cushioning layer, they also start to lose their shock absorption. Failure to replace worn shoes is one of the leading causes of injuries like shin splints, heel spurs, and plantar fasciitis.

Questions?

Our team wants to help you defeat back pain on and off the court of life. Call us and let us help you slam dunk a victory in better health!

Do you suffer in pain? Do you very carefully balance between managing pain versus giving up and crying, “It is just too much?”  If this is you, read on for helpful information to better help you understand and choose the from best pain solution options from the experts in treatments of headaches, back pain, neck pain, and other musculoskeletal conditions.

Different Pain Protocols

No one wants to worry constantly.  We certainly do not want to visit our chiropractor or family doctor for every ache and pain, but eventually, we all experience physical health challenges that may be difficult to solve without expert advice.  

Deciphering the 911

Some health crises are immediate and serious.  For instance, if you suddenly experience crushing chest pain with radiating pain down your left arm, possibly with nausea, profuse perspiration, and a feeling of impending doom, you know you have to call “911” immediately. If you awaken in the middle of the night with an intense, deep, sharp pain in your lower right abdomen, accompanied by vomiting and a fever, you also know that you need to go to the Emergency Room right away.  In these exceptional cases, most people know which steps to take.  

Now, what about the pain that does not categorize as a “code red”?

Nonurgent Urgent Care

Overall, pain is a warning sign, but many problems that cause pain can resolve on their own.  For example, you may twist an ankle on your daily walk.  It may hurt to put weight on that ankle, and there may even be a bit of swelling, but within two days your ankle is much better.  There was initial pain attributing to a soft tissue injury, possibly involving muscles, tendons, or ligaments; however, the injury was not so severe that your body’s ability to self-heal could not manage the situation.  In the case of a greater degree of initial pain, more swelling, or if improvement were not obtained within 48 hours, a visit to your chiropractor would be appropriate. Â
In borderline situations involving musculoskeletal pain, for instance back, neck, shoulder, or knee pain,  your intuition, and level of pain tolerance will be the deciding factor on when to seek professional assistance.  But better to err on the side of caution and not lose the quality of life you desire by living and masking the pain with anti-inflammatories.

Pain Relief Versus Pain Solution

When you suffer from debilitating neck and back pain, you should consider an evaluation first by a qualified chiropractor.   The majority of these spinal complaints are caused by irritation and inflammation of muscles, tendons, and ligaments that not only help create the structure of the spinal column but provide for the full mobility of the spinal vertebrae.  By locating regions of your spine with decreased mobility, a chiropractor can identify the areas that are in need of treatment. The treatment includes not only restoring mobility to the spinal joints but the reduction of pressure and irritation on spinal nerves.  By reducing the irritation and inflammation of the spinal soft tissues, the pain will reduce along with the adverse effects to the normal function of the spinal nerves.  The result of non-treatment for spinal nerve compression may include a wide range of other health problems.  By addressing the source of many of these problems, chiropractic care and rehabilitation, which may include physical rehabilitation and exercises, spinal decompression, or other non-surgical modalities will help eliminate your neck and back pain and help contribute to your overall health and well-being.

Let Us Start With Good Action Steps

If you or a loved one are suffering in pain and you feel like you have tried everything or are just too tired from the pain to make a clear decision, let us help you make an informed and solution based decision.  Our expert team is ready and waiting to help you begin to take the steps towards your next best day – pain-free!

Autumn season is upon us!  Our senses come alive as many of us are beginning to enjoy the sight of the beautiful and majestic colors displayed on our trees, the touch of coolness in the air, and the smell of bonfires. We know the beauty is short-lived for the beautiful trees soon lose their leaves and decorate our lawns with piles of wonderful and less exciting dead debris.  That beauty also comes at a price for our backs, necks, and shoulders as we sweep, gather, and dispose of the leaves more than once this season.  So if your home is subjected to leaves falling each year, follow these helpful tips and avoid the consequences of leaf-raking on the body, including strain and pain in the neck, the upper and lower back, and the shoulders.

Warmup – Raking is a Marathon Not a 50 Yard Dash

• Side Yard Stretches: Stretch before you begin working in the yard. Stop and take time to stretch periodically through your garden work. Begin with knee-to-chest stretches, trunk rotations, and side bends with hands above the head, palms up and fingers weaved.  Spend 10 to 15 minutes all together on your stretching. Intersperse the work with a short walk to get the circulation going throughout the body, and do the same stretches as a cool-down once you have finished.
• Proper Position: As you rake, stand erect with your head held up.
• It’s All In the Stance: Use a “scissor” stance when raking; that is, keep one foot forward for a few minutes, then swap and put the back foot forwards.
• The Bend: When bending to pick up leaves or any other trash, bend at the knees, not the waist.
• Mowing: When mowing the lawn, put your whole body into the pushing, not just your arms and back.
• Start Your Engine: When starting a mower with a pull cord, bend at the knees and extend up in a smooth motion.  Do not twist at the waist or yank at the cord.
• Protection is Key: Keep well-hydrated by drinking plenty of water, and wear a hat in the sun.  Always wear shoes and protective glasses, and use gloves if your hands are likely to receive rough treatment that might raise blisters.  When using loud machinery, employ ear-protectors, and if you suffer from asthma or allergies, use a mask.
• Simple Tools: Try to use ergonomically-friendly tools that help take the strain from your muscles and joints.
• Put It On Ice: An ice-pack can be used to ease any discomfort you feel following raking or other outdoor work.

Rake in the Benefits!

Enjoy the autumn leaves but remember to follow the tips to rake in the benefits!  If your discomfort does not dissipate within two to three days please contact our expert team.

Summer vacation is on all of our minds!  The excitement of warm weather and the well-needed break from school or work is upon us.  As the last school bell rings or the final confirmation of your travel plans arrives, make sure to add these simple tips, so you can enjoy the most of your vacation without singing the back pain blues.

Top Tips For Traveling:

Travel should be looked on as a form of strenuous exercise that requires a period of warming up and cooling down. Warm up and stretch before you travel, and cool down with a brisk walk when you arrive to reinvigorate your hamstring and calf muscles.

Here are a few more top tips to incorporate:

Pack Light

Traveling in any mode of transport can be physically demanding.  Even if the final destination is a luxury holiday, getting there can leave you tired, stressed and in pain.

High Altitude Travel

With air travel, the distance is not the problem as much as sitting down for too long in a pressurized cabin. This combination can cause significant problems for the body. No matter how comfortable the seat or surroundings, pressure builds up in the blood vessels of the lower legs and as the blood becomes more sluggish blood flow is restricted. This build up pressure and reduced blood flow are why some people experience DVTs on long-haul flights. To help reverse the effects, contract and relax the muscles in your legs to help the blood flow better. Outstretch your legs as much as possible and point and flex your feet. Otherwise, take a lap or two up the aisle if possible.

More tips to help avoid back pain while using airline travel:

• Airline seats are incredibly spine-unfriendly. Stand up straight, familiarize yourself with the normal curve of your spine, then use rolled-up towels to recreate that curve when sitting down. Use another between your neck and the headrest.
• Bags heavier than 5-10% of your body weight should ideally be checked in rather than carried on. Lifting heavy bags into overhead lockers can damage the spine. Whatever the weight of the bag, make sure you stand directly in front of the compartment and do not twist your back or neck when lifting.
• Under seat luggage should not be forced in using feet or hands while standing, which can cause muscle spasms given the confined and awkward space between the seats. Instead, sit down first, then push it in using both your hands and/or feet.
• Move about in your seat frequently to keep the blood flowing and guard against cramps. Massage your thighs and calves, then push up with your toes to shift your knees up and down. Use a bag to raise your feet higher.
• Don’t blast yourself with the overhead air vents which can cause your neck and shoulders to tense.

Road Trip Tips!

• If you are driving, adjust the seat so you’re as close to the wheel as you can be while still feeling comfortable. Keep the knees just a little bit above the hips.
• Use a back support if the seat does not provide adequate support by design. This will help reduce the risk of lower back pain and injury. The support should be widest between the lowest ribs and the waist.
• Exercise your legs while driving to keep the blood flowing and limit any swelling or pain. Count to 10 while spreading your toes wide; count to 5 while tightening your calf muscles, followed by your thigh muscles, then your glutes (butt); roll your shoulders back and forward (keeping your hands on the wheel!).
• Alternate holding the wheel with your hands at the 2 and 7 o’clock positions, and then the 10 and 5 o’clock positions.
• Try not to grip the wheel too tightly, which reduces the circulation and increase fatigue in the muscles of the hands, wrists and arms.
• Vary your focal point to reduce eye strain and headaches, but keep your eyes on the road.
• Take frequent breaks from driving; remember that fatigue behind the wheel can kill.

Plan For Success

For ultimate travel success, plan ahead and schedule a spinal examination and address underlying issues that may be aggravated by the journey of your holiday.  Our fantastic team is just a simple call away and ready to have you jump into your well-earned break!