Chiropractic Blog – St. Cloud, MN – Minser Chiropractic Clinic

New Year...New Chiropractic Goals

Wed, 04 Dec 2024 15:55:09 GMT

Setting chiropractic health goals for the new year is a fantastic idea! Here are some goals to consider for improving and maintaining your spinal health:

1. Regular Adjustments: Schedule consistent chiropractic adjustments to keep your spine aligned and reduce any discomfort.

2. Posture Improvement: Focus on maintaining good posture, especially if you spend a lot of time sitting or using a computer. Consider using ergonomic furniture and taking breaks to move around.

3. Stretching & Exercise: Incorporate stretching and strengthening exercises into your routine to support your spine. Our exercise department can help you personalize a workout.

4. Healthy Diet: Eat a balanced diet rich in nutrients that support bone health, like omega EFAs, a multivitamin, probiotics and vitamin D.

5. Stress Management: Practice stress-relief techniques such as meditation, deep breathing, or hobbies you enjoy to reduce tension in your muscles.

6. Hydration: Drink plenty of water to keep your body hydrated and maintain the elasticity of spinal discs.

7. Sleep Well: Ensure you have a supportive mattress and pillow, and try to sleep in a position that keeps your spine aligned.

8. Educational Newsletter: Read our newsletters and blogs on our website for healthy living tips.

9. Regular Assessments: Have periodic assessments to track your progress and make necessary adjustments to your chiropractic care plan.

10. Positive Mindset: Stay positive and motivated. Celebrate small victories and stay committed to your health journey.

Baker's Cyst: What is it?

Mon, 30 Sep 2024 16:51:30 GMT

A baker's cyst, also known as a popliteal cyst, is a fluid-filled sac that forms at the back of the knee joint. It is named after William Morrant Baker, an English surgeon who first described it in the 19th century. The cyst forms when the synovial fluid, which normally lubricates the knee joint, accumulates and bulges out towards the back of the knee. It is usually associated with underlying knee joint conditions such as arthritis, meniscal tears, or other inflammatory conditions. Baker's cysts are typically non-cancerous and may cause symptoms such as swelling, pain, stiffness, and limited range of motion in the knee joint. Treatment options for a baker's cyst include rest, medications to reduce inflammation, physical therapy, and in some cases, surgical drainage or removal of the cyst.

Shockwave Therapy

Mon, 13 May 2024 19:49:44 GMT

What is it?

Shockwave therapy is a non-invasive medical treatment that uses high-energy acoustic waves to stimulate the healing process in various conditions. It is primarily used in the treatment of musculoskeletal conditions such as plantar fasciitis, Achilles tendonitis, tennis elbow, and other similar injuries.

During the therapy, a handheld device is used to deliver acoustic waves to the affected area. These waves create microtrauma in the tissue, promoting the release of growth factors and stimulating the body's natural healing response. This helps to improve blood circulation, reduce pain, and promote tissue regeneration.

Shockwave therapy is usually conducted as a series of sessions, depending on the specific condition being treated. It is considered a safe and effective treatment option for many patients, although it may cause some discomfort during the procedure. Ask your chiropractor about Shockwave Therapy today!

Pickleball: How to Prevent Injuries

Tue, 05 Mar 2024 20:33:56 GMT

How to Prevent Pickleball Injuries

According to the Association of Pickleball Professionals, almost 1 in 5 American adults have played pickleball in the last year. This is a 35% increase over the year before. With increasing popularity of the sport, let’s address some ways to prevent injuries and play safely.

1. Warm up. While you might be tempted to just step on the court and start playing, not allowing your body to warm up can increase injury risk. Aim for a 5-10 minute warm-up including light cardio movements and shoulder exercises.

2. Don’t overdo it. Gradually increase the amount of time you play with rest days between.

3. Do strength training exercises. Condition your body to tolerate increased load. This is especially important for the rotator cuff, core, and knees.

4. Don’t forget to protect your eyes. The pickleball can travels faster than a tennis ball since it is smaller. When there are quick battles at the kitchen line, there is a chance it could hit your face.

Breast Exam Tips

Sat, 30 Sep 2023 14:40:04 GMT

In honor of Breast Cancer Awareness Month, we want to bring awareness for the examination and detection of lumps in the breast tissue. Below are some tips to follow to start monthly checks at home! If you have any concerns, please mention them to your primary care provider.

Monthly breast exams starting in the 20s
Regular self-exams may make you more likely to catch any changes
Review your self-exam technique with your doctor
There are three different types of breast exams:

Circular: Start at the outer edge of your breast and move fingers around the entire breast in a circular motion
Vertical: Start at your underarm area and move your fingers downwards and back up until you have checked your entire breast
Wedge: Start at the outer edge of your breast and move your fingers toward the nipple and back to the edge until you have checked the entire breast in small wedge-shaped sections

Use the pads of your three middle fingers when performing exam
Always check your underarm and upper chest wall
Apply different levels of pressure
Look at your breasts in a mirror to check for any changes such as, breast shape and/or swelling

Time For a Spinal Tune Up

Mon, 19 Jun 2023 01:52:18 GMT

When you care about your car, you take it to the shop for tune ups it needs—oil changes, tire rotations, new brakes, etc. Your spine is no different. It needs a regular “tune up” as well, complete with chiropractic adjustments.

Chiropractic tune ups can serve three purposes:

1. Evaluate the state of your body, even if you have no pain.

Even people who feel fine have areas of their spine or extremities that are out of normal alignment. When we adjust those bones back into place, people feel better in some way. If we waited until we felt pain, we would all wait until we needed root canals or crowns before going to the dentist!

2. Address major or minor pains you currently have, but have not been too worried about.

Have you had any nagging discomforts or pain coming from your spine or your extremities? Do these discomforts prevent you from doing the activities you enjoy? Instead of wondering if the pain will continue to get worse or stay that way from the rest of your life, give chiropractic a try. You do not have to live with pain.

3. Prevent future problems that can and likely will arise from your joints being out of alignment and not functioning at 100%.

Our society is moving toward preventative health care. Chiropractic has been at the forefront of this concept since the chiropractic profession was founded in 1895. Arthritis, overuse injuries (like carpal tunnel and tennis elbow), rotator cuff injuries, and knee problems are just some examples of conditions that may be prevented with chiropractic care.

Scheduling chiropractic tune ups allow you take care of your body so that your machine functions as well as it possibly can. Please remember to make time to care for yourself; you are worth every penny.

Calling All Women

Mon, 22 May 2023 13:56:29 GMT

May 14-20th was National Women’s Health week! Let's take a few moments to discuss how we can start advocating for our health.

Annual physical exams and wellness check-ups. Take this opportunity to discuss any concerns you may have and realize no question is too small when it comes to your wellbeing.
Fuel your body with a well-balanced & colorful diet. Sticking to the outsides of the grocery store when shopping is a great place to start. Remember the longer the shelf life the less nutrients it has.
Get active! It is recommended to get a minimum of 30 minutes of physical activity a day.
Take breaks during your day to breathe and refocus. Stress is a major health concern when left unmanaged.
Restful sleep. Women should be getting between 7-9 hours of sleep every night for optimal hormone function.

Be mindful of how we are caring for ourselves, and May this month nudge you in the right direction.

10 Ways to Teach Your Children the Value of a Healthy Lifestyle

Mon, 17 Apr 2023 19:42:46 GMT

April 24-28th is Every Kid Healthy Week. Here are some tips to teach your children the value of a healthy lifestyle they can carry with them throughout adulthood:

1. Practice what you preach. It’s considerably easier to convince your children to adopt healthy habits if you’re doing the same.

2. Involve the whole family. Establishing a regular pattern of exercising as a family accomplishes two important things: It keeps everyone in shape and serves as important bonding time.

3. Limit screen time. Too much time watching television or playing video/computer games can lead to excessive snacking and a sedentary lifestyle.

4. Make it fun. Let your children discover which specific healthy activities they truly enjoy. If they don’t like it, they won’t stick with it.

5. Focus on the positives. Celebrate your children’s successes and help them develop a healthy self-image. Low self-esteem can lead to poor eating, exercise, and lifestyle habits.

6. Set goals and limits. If goals are excessively restrictive or vague, children are less likely to rise to the challenge. Establish clear nutrition and exercise goals (dessert two times a week; a half-hour walk five times a week, etc.).

7. Reward wisely . Rather than rewarding children with desserts or sugary snacks (a common tactic), find healthy ways to show a job well done.

8. Turn them into chefs. Get your children involved in planning and preparing meals; then sit down at the dinner table together and enjoy the healthy meal you’ve created together.

9. Knowledge is power. Teach children the value of reading food labels and being aware of the healthy (and not so healthy) ingredients in the foods they eat.

10. Don’t pass the buck. You’re the parent—that means it’s up to you to teach your children about good health. School and health care providers can only do so much.

Winter Exercise

Fri, 17 Feb 2023 15:31:36 GMT

“It’s too cold. I’ll get sick. I might slip and fall.” All common excuses for avoiding exercise when the seasons change. With four to six months of winter in many parts of the country, you can’t afford to skip winter exercise altogether. For both physical and mental well-being, the human body needs activity all year round. Whether you find creative ways to exercise indoors or dive into the great outdoors, maintaining an exercise regimen through the holidays and beyond not only keep you fit, but also give you a head start come spring.

TAKE IT OUTSIDE

If you don’t want to stay cooped up inside for months, exercising outdoors can be a great way to stay in shape while appreciating the sights and sounds of winter. From snowball fights and sledding to snowshoeing and cross-country skiing, a host of outdoor activities awaits you. Of course, if you have any medical conditions or concerns about outdoor exercise, check with your doctor first. Here are a few tips to help make the most of your time outdoors:

• Dress for the cold

• Protect your skin

• Drink fluids

• Beware of wind chill

• Don’t push your luck in dangerous conditions

STAY INDOORS

Despite all the excuses for not wanting to face the elements, there are times when it is wise to avoid outdoor activities. If you find yourself in the mist of a polar vortex, try one of these indoor workout options:

• Walk the mall

• Hit the gym

• Take a dip in an indoor pool

• Create a home gym

Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there’s no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you can walk, run, hike, and play sports outside. Once you get going, you won’t even notice the cold.

Snow Shoveling Tips

drleither@minserchiropracticclinic.com (Katherine Leither) — Wed, 16 Nov 2022 15:28:48 GMT

Minimize Low Back Injuries with these Shoveling Tips!

Here are some tips to help minimize the chance that your back does not get injured while clearing the snow.

1. Stretch both before and after shoveling! You want to make sure your muscles are warmed up prior to shoveling as shoveling is both a cardio and weight training activity. This is especially true first thing in the morning when shoveling before work or getting the kids off to school.

2. Do not lift the snow. Lifting snow in the shovel can be a very heavy weight that you may not normally try to lift. Instead, push the snow forward and to the sides. In my house, we have a shovel that has a 48” blade that works great for pushing lighter, fluffy snow, but I would never use for the wet, heavy snow.

3. Do NOT twist and lift! Twisting or rotation puts extra stress on your discs and can lead to an even worse injury to your back than a simple low back strain.

4. Lift with your legs and not your back if you have to lift. Think of doing this similar to doing squats in the gym where you engage and support your low back and use the strength of your legs to lift.

5. Take lots of breaks. Shovel an area and then take a quick break to stretch before continuing to shovel. The likelihood of an injury happening is a lot lower and you likely won’t be sore later.

Growing Up with Chiropractic

Mon, 17 Oct 2022 16:36:15 GMT

Children bump and jar their spines constantly in the first five years of life. As they develop from helpless infants into fearless adventurers, bumps and falls naturally come with your child’s desire to learn everything about the world around them in the quickest amount of time possible. But even normal, everyday activities can cause spinal trauma with least effects:

• Delicate nerve tissue can be damaged, resulting in interference with the brain’s ability to send nerve impulses to organs, tissues, and muscles.

• Discs, blood vessels, and other soft tissues can swell and become inflamed.

• The body may respond with bone spurs and other abnormal bone growth.

• Various systems (immune, digestive, respiratory, etc.) through the body may malfunction.

In each of these examples, pain or other obvious symptoms may not be present at the time, yet optimum health and well-being have been compromised.

When your child is seen by your family wellness chiropractor, your child’s spine and nervous system will be analyzed to determine if a vertebral subluxation is present. Often, the doctor will touch the spine and motion and examine your child’s posture.

You may already be aware of the benefits of chiropractic care. You may have experience for yourself the relief that comes from having a properly aligned spine. If you have not had your child’s spine evaluated, it’s time to schedule an appointment to determine if there is a vertebral subluxation.

Like dentistry, chiropractic, when started young, provides your child with a way to attain full-body health that lasts a lifetime. Call the office to schedule your child’s appointment today.

10 Tips for Better Sleep

Mon, 23 May 2022 19:36:05 GMT

You may have heard your doctor tell you that sleep is important for rest and recovery. Our bodies rejuvenate itself during our deep-sleep cycles. Growth hormone helps fuel growth in children and helps build muscle mass and repair cells and tissues in children and adults. We can also fight off various infections when we have a good night’s sleep, which helps protect us from getting sick and speeds recovery when we are sick. According to the Mayo Clinic and the National Institutes of Health, adopting the following practices can restore your quantity and quality of sleep.

1. Go to bed and wake up at about the same time every day. This reinforces a sleep/wake cycle to help you fall asleep faster.

2. Don’t eat large amounts of food or drink large quantities of liquid before bedtime.

3. Avoid nicotine, caffeine, and alcohol in the evening.

4. Exercise regularly.

5. Make your bedroom a dark, quiet, and comfortable place.

6. Sleep primarily at night. Avoid napping.

7. Choose a comfortable mattress and pillow.

8. Start a relaxing bedtime routine. Start a habit of doing the same thing at the same time each night to tell your body it’s time to wind down.

9. Go to bed when you’re tired and turn out the lights.

10. Use sleeping pills only as a last resort. You should check with your doctor before taking any sleep medications as they might interfere with other medications you already take.

Did you know chiropractic care can also help with better sleep? Resetting the nervous system to its proper function can help with more restful and restorative sleep. We also offer acupuncture at the clinic which is helpful for those who suffer from insomnia and other sleep issues. Talk to your doctor at your next appointment if you struggle with sleep issues!

Dealing with Seasonal Allergies

Tue, 26 Apr 2022 16:05:48 GMT

It’s that time of year again when seasonal allergies start affecting us. The most common allergens include dust, pollen, mold, and animal fur. This can cause a runny/stuffy/itchy nose, headaches, itchy/watery eyes, nasal congestion, fatigue, etc. Did you know if you suffer from allergies, we can help manage and relieve your symptoms? At the clinic, we utilize chiropractic care, acupuncture, and supplementation for relief of allergies. Chiropractic care can help alleviate symptoms of allergies. Adjustments to the cervical spine in particular can help relieve the symptoms of allergies due to nerves in that area innervating the eyes, nose, and throat. Acupuncture is utilized by applying needles to the acupuncture points along meridians that correspond to energy flow or Qi throughout the body. There are specific points along these meridians help alleviate the symptoms of allergies. We can also recommend different immune supporting and anti-histamines supplements. Quercetin, stinging nettle, and bromelain are just a few examples of supplements that help support sinus and respiratory health. Speak with your doctor about which treatments and supplements are best for your allergies at your next appointment!

Detox your 2021 for a better 2022!

Wed, 19 Jan 2022 21:15:00 GMT

Whether we intend to or not, we expose our bodies to a variety of toxins on a daily basis. These toxins can be a simple as the things we eat and drink, like processed foods, dyes, sugars, and alcohol; to the things we are exposed to in our environment. Over time, there is a buildup of toxins in our body that eventually will affect the body processes and deteriorate our health. Symptoms of a body that needs to detox include achy joints or muscles, fatigue, brain fog, and headaches. More serious symptoms that may arise include autoimmune diseases, increased acne, irritable bowel, acid reflux, and many more.

In order to rid your body of these toxins that have built over a period of time, one needs to detox. Now, this doesn’t mean it needs to be extreme, it just means that you stop putting bad things in your body and replace them with the good. Detoxing is hard, so following a program that is already established with clear guidelines and supplementation to help with the detox process would be most beneficial.

Good detox programs will eliminate all forms of sugar, artificial sweeteners, flour, trans and hydrogenated fats, MSG, caffeine, and alcohol. Theses items are replaced with real, whole, and fresh foods, protein, and healthy fats. Supplementation is often utilized with a meal plan to help the body eliminate built up toxins more efficiently, and give body the extra support it needs while detoxing.

Benefits of detoxing include feeling better, having more energy, feeling sharper with the mind, and having more restful sleep. Loosing weight is also typical with detoxing. Cravings for sugar and complex carbs, and the need for caffeine decrease. Detoxing is a good way to jump start a new lifestyle to start making better food choices long-term rather than in the short-term. Once the detox is complete, the introduction of foods that were restricted during the detox may help discover food sensitivities that were otherwise unknown.

Before starting a detox, make sure to talk to a medical professional first, as some diseases or conditions and certain medications need to be taken into consideration.

We have a few detox program options here at Minser Chiropractic Clinic, so if you are interested in starting one, call the office today and set up a consultation with one of our doctors!

Tips to avoid winter-time slip and falls

Mon, 27 Dec 2021 16:16:22 GMT

It’s that time of year again! The transition into winter is upon us and that means it is time to be extra cautious of ice on walk ways to avoid falls. Below are some tips to avoid slips and falls throughout the winter months.

Take it slow. Take short, flat footed steps. If conditions are icy, walk with extra caution.
Walk on marked paths and walk ways. Most paths and walk ways are maintained throughout the winter. Avoid taking short cuts where a path might not be shoveled or salted.
Watch for changing conditions (freezing, melting). Throughout the winter there are changes of precipitation, such as ice, snow, or sleet. Be aware of those conditions and the temperature associated with it to decrease likelihood of falls on slipping surfaces.
Wear proper footwear (boots or slip-resistant footwear). Avoid heels or smooth soled shoes. You can always bring extra footwear with you and change shoes when getting to your destination!
Avoid carrying heavy loads while walking. Carrying heavy loads can change your center of gravity, making you more prone to falls, especially on slippery walk ways. Walk with caution, taking short, flat footed steps and being able to see the walk way ahead of you.

Avoiding slips and falls is important to prevent injuries in the winter. Think of these tips the next time there are potentially icy conditions outside!

All Things Prostate

Thu, 04 Nov 2021 16:45:00 GMT

November is Men's Health Awareness Month

November is Men’s Health Awareness Month, also known as “Movember”, which aims to increase early detection of prostate related issues including prostate cancer. The prostate is a small gland in males that produces seminal fluid. Located just below the bladder, the prostate surrounds the ureter which carries urine and semen out of the body. As men age, the prostate tends to grow and can cause a variety of health issues.

Most prostate conditions occur after the age of 50, however that doesn’t mean men under 50 are exempt from developing prostate issues. Some of the most common non-cancerous prostate issues include benign prostatic hyperplasia, acute bacterial prostatitis, chronic bacterial prostatitis, and chronic prostatitis. Benign prostatic hyperplasia or BPH, is an enlarged, non-cancerous prostate, and one of the most common non-cancerous conditions of the prostate. Acute bacterial prostatitis is a bacterial infection of the prostate that needs to be treated with antibiotics. Chronic bacterial prostatitis is when the bacterial infection is re-occurring which can be hard to treat, and may require long term antibiotics. Chronic Prostatitis, also known as chronic pelvic pain syndrome, is a long-term prostate infection that can cause pain in the groin, low back, and pelvic region.

Prostate cancer is most common in men age 50 and older. Chances of developing prostate cancer increases among African American, Hispanic, and Native American men, if there is a family history of prostate cancer, and having a diet high in fat.

Signs and symptoms of prostate problems include; frequent urge to urinate, needing to get up multiple times during the night to urinate, blood in urine or semen, pain or burning while urinating, frequent pain or stiffness in low back, pelvis, hips, or upper thighs, and dribbling of urine.

If you have or develop any of the above symptoms, be sure to contact your primary health care provider to perform a physical exam. If there is a family history of prostate cancer, be sure to get a physical exam before the age 50. Reduce the risk of developing prostate issues by eating a healthy diet, getting regular exercise, and taking prostate supporting supplements that include stinging nettle root extract, saw palmetto extract, amino acids and antioxidants.

Carpal Tunnel

Mon, 18 Oct 2021 17:00:00 GMT

Carpal Tunnel Syndrome is a common neuropathy involving the median nerve. People who suffer from carpal tunnel often feel numbness and tingling along the palm side of the hand and into the fingers, but can also experience weakness in grip strength, stiffness in the fingers, etc.

Compression of the median nerve as it passes through the carpal tunnel can be due to several factors, such as, arthritis, ligament damage or tendinitis, and/or wrist injury (including sprain or fracture). Carpal Tunnel is commonly seen in people that have jobs that require repetitive motions with the arm, hand, or wrist. Carpal tunnel is also commonly seen in women who are pregnant.

Treatment of carpal tunnel syndrome includes chiropractic adjustments of the wrist to create more room for the median nerve to pass through the carpal tunnel. It is also common to wear wrist splints at night to prevent the wrists from flexing forward, causing more compression to the area.

In office, we can use therapeutic ultrasound to help reduce inflammation in the carpal tunnel, as well as myofascial release to loosen up the muscles affecting the area. If you suffer from hand pain, talk to your doctor at your next appointment!

National ADHD Awareness Month

Sun, 03 Oct 2021 15:30:00 GMT

October is National ADHD Awareness Month

ADHD is the abbreviation for Attention-Deficit/Hyperactivity Disorder, a common neurobehavioral disorder often diagnosed in childhood. Some common symptoms of ADHD include having a hard time paying attention, being easily distracted, squirming or fidgeting, talking a lot, and interrupting others. According to the Center for Disease Control (CDC), boys (12.9%) are more likely to be diagnosed with ADHD than girls (5.6%). If your child suffers from ADHD, some suggestions from the CDC that may help with the neurobehavioral disorder include:

Creating a routine: Following the same schedule, from wake-up to bedtime help manage the symptoms of ADHD.
Manage distractions: Turn off the TV, restrict phone access, and keep a clean work space for your child when your child is doing homework or other tasks. However, some children learn better when moving or listening to background music, so watch your child and allow what works best for them.
Be clear and specific when talking with your child: Use clear, brief directions when you need them do to something. Use active listening when your child is telling you something by describing what they say back to them.
Help your child plan and stay organized: Break down complicated tasks, into simple and shorter steps. For longer tasks, start early and take breaks. Keep toys, schoolbags and clothing in the same place so they are less likely to lose them.
Create positive opportunities: Find out and encourage activities that your child does well in, such as, sports, school, art, and/or music.
Provide a healthy lifestyle: Children with ADHD benefit from eating nutritious foods, engaging in physical activity, and getting sufficient sleep to improve symptoms.

Chiropractic care is also beneficial for symptoms of ADHD since it is a neurobehavioral disorder. Your chiropractor can do a thorough exam in order to see where the nervous system is not functioning optimally and adjust those segments. We can also offer suggestions about nutritional and lifestyle changes to better help manage the symptoms of ADHD. If you think your child may suffer from ADHD, come see us at Minser Chiropractic!

Are You Estrogen Dominant?

Wed, 14 Jul 2021 17:15:00 GMT

What's Your Estrogen Level?

A hormone is a molecule that helps regulate body processes and behaviors. Hormones are essential in maintaining many body systems and functions. Slight changes in the levels of hormones can cause a variety of conditions and symptoms.

Estrogen is a hormone produced by the body that helps in the growth and maintenance of the reproductive system and female characteristics. Estrogen has many roles beyond the reproductive system. Estrogen plays a role in the growth and function of tissues throughout the entire body including bone health, cardiovascular health, mood and behavior. Progesterone is a steroid hormone that is responsible for maintaining the menstrual cycle, pregnancy and embryo development.

Estrogen dominance is a condition that occurs when progesterone levels are so low that any amount of estrogen (low, normal or high) cause symptoms related to estrogen dominance. Estrogen dominance is mainly thought of affecting only females, but males can also suffer from estrogen dominance.

Estrogen dominance causes a wide variety of symptoms, which can include:

Brain fog
Mental and/or physical fatigue
Irritability
Moodiness
Emotional sensitivity
Depression
Obesity
High cholesterol
Joint and/or muscle pain

Female specific conditions include symptoms related to PMS, endometriosis, and fibrocystic changes in the breast. Male specific symptoms from estrogen dominance include loss of libido, low sperm count, infertility, male breast enlargement, and increase in size and fibrous tissue of the prostate.

We have a variety of options available at Minser Chiropractic Clinic to help treat and regulate estrogen production. Call to schedule a consult with one of our doctors today to discuss your symptoms and treatment options!

Plantar Fasciitis

Wed, 30 Jun 2021 11:30:38 GMT

Nagging pain at the heel or along the bottom of your foot?

You may be suffering from the common condition called plantar fasciitis. The plantar fascia is a thick band of tissue that connects the tarsals (toes) to the heel bone. Too much stress on the plantar fascia can cause small tears along the tissue causing it to become inflamed. Plantar fasciitis can cause a stabbing pain at the bottom of the foot, usually near the heel bone. The pain felt from the plantar fascia is usually worse in the morning or after sitting for long periods and taking your first few steps.

It is common for the plantar fascia to become inflamed in runners, people whom have occupations causing them to be on their feet all day, or in people that are overweight. Foot mechanics, such as, flat feet, high arches, or an abnormal pattern of walking can cause stress on the plantar fascia due to the way weight is distributed when standing.

Treatment of plantar fasciitis involves examining the mechanics of the foot. Your doctor might make orthotic recommendations, as well as, stretching and strengthening activities for the arch of the foot. Icing also helps reduce inflammation and short-term pain relief. Chiropractic adjustments combined with soft tissue mobilization such as, Graston and myofascial release help relieve the symptoms of plantar fasciitis.

Book your appointment today for the evaluation and treatment of your foot pain!

Range of Motion in Exercise

Tue, 15 Jun 2021 17:00:00 GMT

The human body is an amazing machine.

Bones, joints and muscle work together in unison to help the body move. These elements are what is needed to allow the body to walk, run, jump, push and pull. The joint, or articulation, is where two bones come together. The flexion and extension, or bending at the joint, is what is referred to as Range of Motion. A healthy Range of Motion is important for a robust quality of life. The tighter one’s Range Of Motion is during everyday movement, the more difficult it becomes to perform normal daily tasks.

The body is meant to move. Joints are meant to allow the body to get into positions that serve a purpose. Range of Motion or ROM, is influenced by numerous structures: configuration of bone surfaces within the joint, joint capsule, ligaments, tendons, and muscles moving about the joint. Overuse of major muscles and prolonged sitting can attribute to a decrease in joint mobility.

Range of Motion (ROM) exercise refers to activity aimed at improving movement of specific joints.

There are three types of ROM exercises; Passive, Active and Active Assistive.

Passive ROM is when the movement applied to a joint by another person or by a passive motion machine. When passive ROM is applied, the joint is completely relaxed while the outside force moves the body part throughout the obtainable range.

Active ROM is movement of a joint by the person performing the exercise. Examples would include a person performing a static hold stretch for any period of time or a runner preparing for a race by performing “butt-kicks” and “high-knee” stretches before the event.

Active Assist ROM is when a joint is receiving partial assistance from an outside force. This range of motion may result from the motion applied by the exerciser or by the person assisting the individual. It also may be a half-and-half effort on the joint from each source. A great example of this is when exercisers practice Partner Yoga or when gymnasts perform face to face splits, join hands and take turns laying back while holding that leg stretch.

Of course, injury, surgery, or immobilization of a joint may affect the normal joint range of motion. Motion may also be limited because of a problem within the joint, pain, swelling in the area of the joint, or stiffness of the muscles. With guidance from your medical provider, you can first care for the joint. Then when cleared, seeking help from a well-qualified fitness professional, you can improve joint health and ROM with corrective exercise.

Our Exercise Specialist has a lengthy background in functional fitness and mobility. Call us today to set up a consultation and start affordable training today.

Summer Footwear

Mon, 10 May 2021 21:00:00 GMT

Do your shoes have support?

This time of year we see an increase of foot related issues (e.g. plantar fasciitis) that can be contributed to the change in footwear. Footwear like flip-flops, slides, and flats do not provide proper support to the foot causing an increase in stress and strain on the foot when worn for an extended period of time. Not only will this eventually cause pain in the foot, the lack of support could potentially be felt from the foot, to the knee, to the hip, and even the low back.

The key to avoiding the summer time foot ache is to look for shoes with the appropriate support. This support should include the following:

1. A metatarsal pad that re-distributes forefoot pressure

2. An anatomically designed arch will help support and stabilize the foot alleviating discomfort felt within the arch

3. Forefoot cushioning for an efficient stride (heel strike- toe off)

4. Full contact support and shape to provide the whole foot with the proper support and cushion it needs

Together these features can help to reduce the stress and strain on the foot making your summer less painful and more enjoyable.

To Ice or Not To Ice?

Wed, 05 May 2021 21:30:00 GMT

Should I Use Heat or Ice?

The use of ice and heat for at home treatment of an injury and pain relief is common. However it is often confusing to know which one to use, when to use it, how long and how often to apply it. In fact, one of the most common questions we get from patients is, “should I use ice, or heat?”. The best way to answer this question is to first understand how ice and heat work to alleviate pain, and then know when to use them appropriately.

Ice works as a vasoconstrictor, which means that while it is applied to the skin it will temporarily constrict the blood vessels. This constriction helps to slow the flow of fluid that promotes inflammation. Ice also helps to decrease the perception of pain by slowing the pain signals from nerves in the area applied.

Heat is a vasodilator that will temporarily dilate the blood vessels increasing the flow of blood to the area. This allows for the relaxation of muscles and alleviates stiff joints making the area more loose and flexible. The increase in blood flow to the area also brings in new nutrients to help heal injured tissues.

Ice is best used in acute or traumatic injuries, any injury occurred during physical activity, overuse injuries, and muscle spasms. An easier way describe these injuries would be to think about pulled or strained muscles, sprains to joints like ankle or wrist, or impact injuries such as bruises or jammed fingers. Overuse or recurrent injuries are conditions such as tendonitis, shin splints, plantar fasciitis, etc. that tend flare-up if not appropriately treated benefit from ice therapy. Ice should be used within the first 72 hours following an injury. Ice should be applied for 20 minutes at a time and can be used hourly or in 2-3 hour intervals depending on the severity of the injury. Heat therapy can be used 72 hours after an initial injury.

Heat is best used in chronic conditions, or in situations where relaxation and flexibility of the tissues is needed. Heat should be used before activity to help loosen muscles and alleviate stiff joints. Heat should NOT be applied in a “fresh” or “new” injury, but can be applied 72 hours after an initial injury or when there is no obvious sign of swelling or inflammation. Heat is best used for trigger points or “knots” in the muscle, stiff joints from arthritis, or after exercise. Heat should be applied for 20 minutes at a time as well. Longer amounts of time can be used for different forms of heat therapy (like a warm bath, hot tub or sauna) or if it is not being used to treat an injury.

In short, if the injury is “acute”, “fresh”, or “new”, use ice first. If you feel stiff and tight, and have for a while use heat first. Use both forms of therapy for only 20 minutes at a time. Both forms of therapy provide an easy and inexpensive way to treat pain at home and provide relief temporarily. Lastly, if you have an injury, be sure to have it assessed by your healthcare provider.

Sleeping Positions: Which is Best?

Tue, 20 Apr 2021 21:30:00 GMT

How do you sleep?

The position you sleep in could improve your sleep quality and relieve pain. There are benefits to each position, but also some downfalls. So what position is the best position to sleep in?

Side sleeping:

• Some benefits of side sleeping include reducing lower back pain, snoring, and indigestion. It is also the best position to sleep in if you are pregnant.

• Side sleeping could cause some hip or knee pain. A good tip to reduce hip or knee pain is to place a pillow between the knees and lower legs to keep both joints in a comfortable position.

• When side sleeping it is important to have a pillow that keeps the head in line with the spine. In order to do this, look for a pillow that is about the width from your shoulder to the side of your head.

Sleeping on your back:

• Sleeping on your back can reduce hip and knee pain, along with spinal pain.

• If you struggle with back pain, putting a pillow below the knees can often help decrease the pressure on the lower back by supporting the natural curve of the spine.

• Sleeping on your back can sometimes be difficult for snorers. It is important to have a pillow that supports the natural curve of your neck in order to keep airways optimally open.

Sleeping on stomach:

• Sleeping on the stomach is the least beneficial of all sleeping positions due to the extra stress it puts on the joints and muscles of the neck and the back. Sleeping in this position is never recommended.

Overall, sleeping on your back is the most beneficial for your health, followed by side sleeping. However, sleep quality is important for rest and recovery of the body. Good sleep quality is shown to improve the immune system, concentration and brain health, heart health, and boosts mood. This means if you are getting good quality of sleep, without pain or other side effects, there is no need to change your sleeping position when sleeping on your side or back.

If you have any questions about how to improve the quality of your sleep, or feel you need a new pillow to improve the quality of your sleep, call the clinic to schedule an appointment with one of the doctors!

Top Supplements For You

Thu, 08 Apr 2021 18:30:00 GMT

Are you taking the right vitamins?

The American diet today is much different from what it was 100 years ago. Due advancements in food production and influence of hormones and genetics, the quality and nutritional value of foods has changed drastically. According to the USDA, 96% Americans are not reaching the standard requirements of daily micronutrients from food alone.

For that reason, there is a group of supplements that should be taken daily by everyone and are as follows:

1) Daily Multivitamin- A high quality pharmaceutical grade multivitamin provides the optimal amount of vitamins and minerals not achieved through diet alone.

2) Fish-oils (EPA/DHA)- Omega-3 fatty acids found in fish oils promote healthy cell composition, decrease inflammation, supports cardiovascular health, helps maintain healthy blood sugar levels, supports brain development and function, balance hormones, and many other benefits.

3) Vitamin D3- helps to maintain calcium balance, boost immunity, helps regulate insulin secretion, and may help decrease the risk of high blood pressure.

4) Probiotic- naturally occurring in the gut, probiotics are necessary to help maintain optimal gut function. Probiotics help improve digestion, boost the immune system, and help decrease symptoms related to IBS, diarrhea, and other digestive related issues.

5) Magnesium- often an overlooked supplement, magnesium is essential for many body functions.

Magnesium helps in vitamin D metabolism, aids in nerve signaling, decreases muscle tension and twitching, and soothes irritability and anxiety.

As with any medication or supplement, it is a good idea to check with a health care professional before starting any supplements.

Prevent Falling This Winter

Mon, 04 Jan 2021 22:44:16 GMT

Don't let the fear of falling rule your life

With winter in full swing sidewalks and roads can get icy. This is not the only thing that can make you fall. With aging, bodily systems that help us keep balance might fade, similar to hearing or eye sight. Your reaction time might be a bit slower as well, making it more difficult to adjust to icy patches on the sidewalk.

No need to worry though, many falls and fall-related injuries can be prevented. We gathered some tips to reduce your chance of falling this winter season.

Perform a Home Safety Check

A lot of falls actually occur within the home, most commonly when people trip over objects on the floor. Perform a home safety check every once in awhile to see if there are any hazardous objects or general clutter laying around. This can include cords, furniture, toys, curled rugs and more. Install handrails on staircases and get rid of furniture or chairs that are low and difficult to get out of.

Another great place to check is outside! Make sure your sidewalks are salted or have sand on when there is ice. Repair sidewalks that could be a tripping hazard, especially if they are uneven. Trim any shrubbery that is over growing sidewalks or walkways. Make sure there is adequate lighting outside or avoid going outside when it get dark as limited visibility can make it difficult to walk.

Begin a Strengthening Exercise Program

When we say this, we don't mean bulking up to be able to lift a car. We simply mean strengthening muscles that help you balance along with increasing your flexibility. Going for frequent walks can help strengthen those muscles along with getting good exercise. There are plenty of products you can purchase to help you get outside to walk, safely, during winter time. This includes walking sticks, shoe spikes, and GPS for loved ones to track you in case of a fall or injury.

Review Your Medications

Your risk of falling may increase if you take certain prescription medications that can make you dizzy or lightheaded. Taking medications while consuming alcohol can increase your chance of falling. Make sure to monitor how you feel when taking medications and note any that make you dizzy. Talk to your prescribing physician if you are concerned with your medication.

Osteoporosis

Osteoporosis makes bones less resistant to stress and more likely to fracture. It can be caused by hormonal changes, calcium, and/or vitamin D deficiencies. Osteoporosis is a main cause of fractures in older adults, especially women. Though osteoporosis typically doesn't result in more falls, it does contribute to more broken bones and injuries in the case of a fall.

Be sure to eat or drink sufficient calcium and vitamin D. Unsure if you have osteoporosis? Talk to your doctor, or call our clinic, and schedule an osteoporosis test.

Falls don’t have to be a part of getting older. You have the power to stay securely on your feet. A physical activity program, lifestyle changes and home improvements may further reduce your risk!

Motivation and Vision

Wed, 16 Dec 2020 16:15:00 GMT

Why are these goals important to you?

In the previous exercise blog, we talked about how to set SMART goals to help you reach your fitness resolutions. Now that you have your goal, the next step is to evaluate your motivations and commitments to the goal. Start by asking yourself ‘how will my life look different when I’ve achieved this goal?’ or ‘what will attaining my goal allow me to do that I can’t now?’. Write out WHY reaching your fitness goals is important to you, and how it will impact you and/or your loved ones. Place this somewhere you can refer to it when things get challenging, to remind you of why you started this new fitness journey.

Vision boards, a letter to yourself, or a mission statement are great ways to visualize reaching your goal and keep it fixed in your mind. Referring to whatever reminder you choose to use when you run into an obstacle (or are just struggling to find motivation on any given day!) can help spur you to action. Always remind yourself why you started in the first place, and where you're going! Tracking your progress toward your goal in a spreadsheet, on a whiteboard, or another way can be great motivation as well.

Accountability partners are another way to help yourself stay committed to your fitness goals, as you know someone else will be checking in on your progress. This can be a friend, a spouse, or your chiropractor or exercise specialist. If you need someone to help motivate you and keep you on track, talk to your chiropractor about enrolling in our Take Back Your Body program. In the next blog, we'll talk about how to plan for and overcome obstacles and setbacks in your fitness journey.

SMART Goals

Mon, 14 Dec 2020 16:45:00 GMT

What are SMART goals?

One of the most popular New Year’s Resolutions last year was ‘exercise to get in shape’. Perhaps this was one of yours! If so, were you successful? Changing habits is a difficult task! When starting an exercise program, it’s important to evaluate your goals. Make them ‘SMART’ goals (Specific, Measureable, Achievable, Relevant, and Time-Bound). 'SMART' goals help you form a firm vision of what success will look like and how you’re going to get there.

Consider the following when writing out your own 'SMART' fitness goals:

Specific : Instead of just 'exercise more', commit to how often, how long, and what kind of exercise you will do.

Measureable : How often are you currently exercising? How often do you want to exercise? Set the goal, and then track it (journal, spreadsheet, whiteboard, etc. are good ways to keep track of your goal).

Achievable : Be realistic when looking at your schedule and current fitness level. You may need to shift things around to accommodate your goal. Make a plan for how to do this! Exercising every day may be an unrealistic goal if you aren't currently exercising at all. Start with a baby step goal that you know you can reach (twice a week, three times a week), and then set a new goal once you reach your first goal.

Relevant : If you want to gain upper body strength, doing squats every day won't help you reach that goal. Make sure the type of exercise you're doing is relevant to the goal you have!

Time-Bound : Set a deadline for yourself--when do you want to have made your new habit/reached your goal by? Deadlines will help you hold yourself accountable.

Your chiropractor and exercise specialist can help you get started with making SMART fitness goals. Ask about our Take Back Your Body or Home Exercise Programs to help you get started!

In the next blog, we'll talk about motivation and vision for your exercise resolutions.

Iliotibial (IT) Band Syndrome

Wed, 18 Nov 2020 20:30:14 GMT

Aches and pains in your legs?

Well, it was a wonderful fall allowing plenty of time for all you runners to get numerous miles in! Many of you at this point are well oiled machines who have found your gazelle like stride. Others may only find that stride while dreaming comfortably in bed (myself included). Aches and pains may have come and gone throughout the season but this condition is one that can nag for weeks. The specific pain produced by this syndrome is located on the outside of the knee and comes from IT band which travels down the outside of the thigh. The IT band is made up of thick connective tissue that begins up by the iliac crest in your pelvis and runs all the way down to the tibia or the shinbone. Its purpose is to help support the knee while running.

Iliotibial Band Syndrome is another overuse, repetitive injury that causes pain over the outside of the knee. The pain may start gradually over a few days and increase in pain and last for weeks. IT band syndrome usually develops in those who have a slower paced run/jog or have been running down many hills. Initially IT band pain start as inflammation as the band is constantly rubbing over the outside of the femur. This may be due to runners training for a long distance run or marathon. When ignored, further tightening and potential scarring may develop in the inflamed area leading to irritation of bursa and other tissues that it surrounds. If you’re like me and not a runner but still feel like this sounds like something you have, you may also develop this syndrome if you are a biker, play a lot of tennis, have bowed legs, abnormal pelvic tilt, or legs of different length.

Treatment of Iliotibial Band Syndrome includes rest and modification of the activity whether it be from running, biking, or tennis. Icing will help decrease inflammation and temporarily reduce pain. Chiropractic adjustments of the pelvis, hip, knee and ankle as needed, and stretching of the IT band, glutes, and the tensor fasciae latae (to which the IT band connects). Other treatments include soft-tissue mobilization (like Graston), myofascial release, and trigger point therapy for those muscles affected.

Don’t wait for this nagging pain to get worse, book your appointment today for evaluation and treatment of your knee pain!

Vertigo

Tue, 10 Nov 2020 19:45:48 GMT

It's more than getting dizzy.

The conditions of vertigo and dizziness is rather broad and can be due to a wide variety of factors that can contribute to its onset. So first, let’s differentiate vertigo from dizziness. Vertigo is when the room feels like it is spinning, you feel like you are spinning, or that you feel like you are moving but are not. Dizziness is feeling of incoordination or motion imbalance, lightheadedness, and feeling faint.

Cervicogenic vertigo typically develops after an injury such as whiplash from an automobile accident. Symptoms include vertigo with certain positions of the head and/or neck, base of the skull or neck pain, and muscle tightness in the neck and upper back. Often cervicogenic vertigo can be relieved by the chiropractic adjustment, and treatment of the muscle tightness with moist heat, electric muscle stimulation, myofascial release, or soft tissue mobilization.

Like cervicogenic vertigo, BPPV vertigo occurs with head position, however the cause is due to crystals (otoconia) found within the inner ear that produces vertigo. As we age, some of the otoconia may become dislodged and move throughout the fluid (endolymph) found within the inner ear. This causes the endolymph to move abnormally in the inner ear triggering receptors that may feel as though you are moving when you are not (vertigo). Head positions that accentuate the vertigo is extension, rotation, bending over and coming back up, or rolling over when laying down. Treatment of BPPV is directed toward the repositioning of the otoconia in the inner ear. This is done through various habituation exercises, or repositioning maneuvers. Habituation exercises involves maintaining the head in the position that most provokes the symptoms until they subside. This is done repeatedly until symptoms are gone. Repositioning exercises include the Epley Maneuver, Semont’s Maneuver, or the Half Somersault Maneuver.

If you feel you suffer from any of the above conditions, vertigo, or dizziness please contact your medical doctor, chiropractor, or other qualified healthcare practitioners for a diagnosis before attempting home or self-care treatment.

Importance of a Strong Core

Wed, 04 Nov 2020 18:45:00 GMT

Your core is more than the 'six pack'

Most people imagine a 'six pack' when they think of a strong core. While the muscles that make up a ‘six pack’ are the ones most people target when working out, your core includes the muscles surrounding the pelvis, abdominals, and back. The ‘six pack’ muscles are only the outermost layer of abdominal muscles! Unlike some other muscle groups, core strength is less about maximal strength or raw power, and more about stability and endurance, so that you can maintain proper posture and body position while performing everyday activities such as picking up a box, playing with your kids, driving, carrying groceries, going up a flight of stairs, and more.

Having a strong core provides a stable foundation for the arms and legs to move from, so the risk of injury or overuse is reduced not only for the spine and hips, but also for shoulders, knees, and other body parts. Building and maintaining a strong core can help you maintain your desired activity level longer, and reduce the risk of injuring yourself when you play a ball game, catch a big fish or shovel the snow. For kids and teens that spend a lot of time sitting in school and then join a sport, a strong core is essential to make sure they can compete safely and maximize their athletic potential.

The exercise department at Minser Chiropractic Clinic offers several programs focused on helping you learn to properly build and maintain core strength throughout your life, no matter your current activity or strength level. Your chiropractor can assess your core strength and make personalized recommendations to help you build a strong foundation!

National Ergonomics Month

Wed, 28 Oct 2020 20:00:00 GMT

October is National Ergonomics Month!

With an increase of people working from home, many people have had to create makeshift offices in order to get their work done. Sitting all day with poor posture and improper ergonomics can cause work-related musculoskeletal disorders, such as low back pain, mid back pain, or tension headaches, etc. Ergonomic tips and proper posture are important to take stress off of the musculoskeletal system and avoid conditions that can cause pain.

A few ergonomic tips are:

• Keep your computer at eye level, with the keyboard in front of the monitor, to avoid straining the muscles of your neck

• Sit up straight, with feet on the ground…don’t slouch!

• Take breaks from looking at the screen

• Do not talk on the phone with the phone jarred between shoulder and neck

• If possible, alternate between sitting and standing

If you are already suffering from work-related musculoskeletal disorders, a chiropractic adjustment is often necessary to help alleviate muscle spasms. Chiropractic adjustments are an effective way of restoring the structural relationship of the vertebral segments and pelvis. In many cases, home exercise programs are beneficial to strengthen the muscles to prevent future pain or imbalances.

The Exercise Department here at the clinic offers specialty exercise programs such as the Anti-Sitting Program and the Strong Posture Program. The Anti-Sitting Program is a one-time class designed to teach you daily exercises to help counteract tightness due to prolonged sitting. The Strong Posture Program is a series of progressively challenging classes to build core muscle strength and make life-long postural changes.

If you feel like you could benefit from specific ergonomic tips or an exercise program, please give us a call and set up an appointment for evaluation and treatment today.

Natural Pain Relief

Tue, 27 Oct 2020 17:30:00 GMT

Chiropractic and Acupuncture

When I heard the news of the musician, Prince’s death back in 2016, I told my family that it maybe another case

of an avoidable death. Many patients are not aware of the many ways chronic pain can be man- aged without addictive drugs.

In 2012, 259 million pre scriptions were written for opioids, which are drugs that interact with recep tors on nerve cells in the brain or nervous system to produce pleasurable effects and relieve pain. That number of prescrip tions written in 2012 would give each American adult their own bottle of pills. These drugs are known by the name oxyco done, hydrocodone, co deine, morphine, fentanyl and more. Drug overdose is the leading cause of ac cidental death in the Unit ed States.

In 2014, 168,000 adoles cents had an addiction to prescription pain relievers. The list goes on and on about how pain has been mismanaged. (Check out the American Society of Addiction Medicine for more facts about opioid addictions.) Have you ever watched Saturday morning cartoons with your child and noticed that there are

commercials about child pain relievers such as chil dren’s Motrin or Tylenol? Are we not already mar keting to kids to use drugs when something hurts? How about using heat, ice, or natural anti - inflammatories such as bromelain and turmeric and getting adjusted to just name a few.

Doctors of Chiropractic can play a vital role in helping fight the overuse of opi oids. As chiropractors, we play an important role in conservative management of acute and chronic pain. We offer integrative strate gies that personalize pain relief. Chiropractic care has many studies of help ing patients help them selves to regain their health, naturally. Besides lifestyle changes, home pain control instructions, diet, avoidance of aggra vating factors, chiropractic manipulation has been shown to help reduce pain and increase func tion.

Acupuncture is a very effective treatment op tion for chronic pain patterns and it can be used in combination with

chiropractic care. More and more insurance com panies are adding acu puncture treatment as a covered service due to its effectiveness. Some of the very common conditions chiropractors treat are: Headaches, low back pain, coccydnia (tailbone pain), degenera tive disc and joint disease, myofascial and muscle pain, “growing pain”, joint injuries, sciatica, rib pain, postural pain of pregnan cy and mid back pain to mention a few.

Isn’t it time you and your loved ones took care of pain, naturally?

Benefits of Strength Training for Women

Thu, 22 Oct 2020 17:46:32 GMT

It's not about to get bulky.

Many women are hesitant to include weight lifting or strength training in their exercise regimen because they are concerned about looking bulky. For the same reason, a lot of women who do lift use very light weights and perform a lot of repetitions. This isn’t necessarily the best way to go!

Moderate weight and repetitions are better for both strength training and ‘toning’. Men have higher levels of testosterone, which helps the average man to build and define muscle much more easily than the average woman, even with a similar style workout routine! Female bodybuilders have to follow a very strict diet and intense training regimen over many months to achieve their chiseled and lean look--so don't worry about becoming bulky!

Strength training has a number of benefits:

• Increased muscle strength and function

• Increased bone strength and density, reducing the risk of osteoporosis!

• Slowed loss of strength and muscle mass with age

• Improved mood and confidence

• Increased metabolism

Lean muscle mass begins to decrease after age 30, and the average person loses 3-5% per decade. This loss in muscle mass contributes to a lower metabolism and energy. Including strength training in your routine can help you to maintain and even increase your energy and ability to perform the activities you want to. Strength training can also help older individuals maintain an active and independent lifestyle longer.

If you have questions, or want to learn more about how to get started, talk to your chiropractor about setting up a session with our exercise specialist!

Chiropractic Care for Kids

Wed, 14 Oct 2020 19:00:00 GMT

The Benefits of Chiropractic Care for Your Children

Why do millions of parents bring their children to Doctors of Chiropractic every year? Is it only for when your child is hurting or for highly dramatic health conditions?

Not at all! More parents are bringing their children to chiropractors for day-to-day health concerns such as colds, sore throats, ear infections, fevers, colic, asthma, tonsillitis, allergies, bed-wetting, infections, pains, falls, stomach-aches, and the hundred and one little and big things children go through as they grow up.

An increase in childhood diseases and illnesses is another reason that families are searching for natural healthcare options, such as chiropractic care, for their children.

Chiropractic care is an effective treatment for children's health issues that are associated with the nervous and musculoskeletal systems. Gentle chiropractic care helps to provide a drug-free treatment option to those young individuals to help resolve and prevent a wide range of health problems.

Recent research by the International Chiropractic Pediatric Association (ICPA) found spinal manipulative therapy safe and successful in treating children of all ages. Chiropractic adjusting procedures are modified to fit a child's size, weight, and unique spinal condition. They are both gentle and specific to the child's developing spinal structures.

Why chiropractic care?

Just look at a life under 18 years of age. There are acute injuries and traumas that can cause spinal damage. Are your children involved in sports? Do these activities cause trauma or repetitive motions that may affect proper biomechanics and cause the body to function less than optimally? Is birth trauma involved or perhaps a family history of a disease process you would like to prevent?

Parents surveyed by the ICPA reported behavioral improvement for kids who saw a chiropractor, as well as improved sleep and stronger immune systems. Encouraging good lifelong health habits is one of chiropractic's best benefits for kids.

Spinal manipulation for children as young as newborn babies is an alternative treatment for discomfort of colic and other digestive disorders as well. And the list of benefits goes on and on...my children have been treated since minutes after their births and how fortunate they have been to receive the long lasting benefits of chiropractic care.

If it has been over 6 months since your child has been checked, now is the time to ensure their health! Give your chiropractor a call to get them adjusted today!

Cervicogenic Headache

Tue, 06 Oct 2020 19:40:42 GMT

What is it and how you can get rid of one?

The cervicogenic headache is one of many types of headaches we as humans may experience. Cervicogenic headaches are a type of headache that is strictly related to the abnormal position of the bones in your neck, specifically the upper part of your neck. These headaches are typically one sided and can last anywhere from a few hours to all week. Symptoms of the cervicogenic headache include a constant dull ache in the neck and base of the skull that may increase with certain neck movements. You may also experience tight muscles in the neck and upper back, tenderness of the neck to touch, and restricted neck range of motion. Cervicogenic headaches can even cause nausea, vomiting, and light sensitivity. These headaches are often re-occurring until the problem area is treated.

The most important treatment for cervicogenic headache is chiropractic manipulation. The chiropractic adjustment mobilizes the abnormal or “stuck” joint in the neck allowing for more normal mobility and range of motion. The muscles of the neck and upper back need to be treated as well. This can be accomplished through a variety of therapies which can include any of the following: electric muscle stimulation, moist heat packs, ultrasound, myofascial release, trigger point therapy, and soft tissue mobilization (like Graston). Some other helpful products include Migra Eze, magnesium, Biofreeze, or lavender and peppermint essential oils; all of which can be rubbed on the muscles of the neck and upper back to help them relax and decrease pain to the area. As always, be sure to consult your doctor before starting or applying any new product.

If you feel you are suffering from cervicogenic headache please give us a call and set up an appointment for evaluation and treatment today!

Facet Syndrome

Thu, 24 Sep 2020 17:29:14 GMT

A Common Cause of Back Pain

A common cause of back pain is a condition called facet syndrome. First, let us understand what a facet is and what its job is to help your spine stay strong.

Facet joints are located on the back part of the spine and each vertebra has 2 sets, one on each side. A facet joint is the part of the vertebra that helps with movement and motion. These joints are shaped differently in different parts of the spine and allow for one vertebra to move with the one above and below it. Part of their job is to limit extension (bending backwards) and rotation (twisting). They provide stability of the spine.

These joints are controlled by the muscles of your spine and have a close relationship with these muscles. Did you know your muscles are controlled by the nerves of the spine? Your muscles, joints and nerves all have to work together to keep you healthy.

An injured facet joint can become inflamed and cause pain, stiffness and soreness. These injuries can be from a direct injury such as a fall or micro–trauma. Micro-trauma is usually a result of repetitive injuries or doing the same motion over and over many times. A facet injury may make it difficult to sit at a computer or watch TV. It may be painful to bend or lift. You might experience stiffness in the morning when trying to get out of bed.

If one of the facet joints is not functioning properly, pain and dysfunction can be a result. The pain level often depends on the severity of the injury or lack of motion to the facet joint.

A very successful treatment of facet syndrome is a chiropractic adjustment to help restore normal motion of the facet joint. This gentle technique is the most effective way to help the injured joint heal. In some cases an adjustment is necessary to help relieve any muscle irritation or spasm. A home exercise program may be prescribed to help strengthen the surrounding muscles so they can support the facet joint and help prevent re-injury.

As always, Chiropractors advocate dealing with the underlying neurological, mechanical and muscular problems. If you or a loved one are suffering with back pain, chiropractic care is waiting to help.

Back Pack Safety

Thu, 29 Aug 2019 11:13:39 GMT

As children, teenagers and young adults return to school or college, many suffer back pain created by their backpacks. Here are a few tips to prevent back pain:

The backpack should not weigh no more than 5-10 percent of his or her body weight. If the weight is too heavy, they will tend to lean forward causing under stress on the lower back and pulling on the shoulders that could potentially cause lower back and neck pain.
The shoulder straps should be wide and placed on both shoulders. Padded straps are a must. The shoulder straps should be adjusted so the backpack does not hang down any further than a couple of inches below the waist.
Smaller backpacks help. It seems the bigger the bag, the heavier the load. Backpacks with several compartments seem to help disperse weight more efficiently.
If the backpack is too heavy, it may mean parents need to contact a teacher and find a solution to prevent an injury.

Remember, it is not normal to have back or neck pain as a child. If you have any questions, please contact us 320-253-5650 .

Pregnancy Conditions Chiropractors Treat Everyday:

Mon, 26 Aug 2019 11:16:23 GMT

Pregnancy Conditions The Doctors At Minser Chiropractic Clinic Treat Everyday:

Pubic bone pain. The pubic symphysis is affected by the hormone Relaxin which allows the ligaments that help support and stabilize the pelvis and sacrum to relax. Sometimes this causes pain when the it allows abnormal or to much motion to the pubic symphysis. This can cause pain and dysfunction. This condition can make it very hard to walk and sit.
Sacroiliac Pain or SI joint pain. This is one of the most common conditions we treat at the clinic. This dysfunction of the SI joint can also cause sciatica or leg pain. This condition can become almost debilitating in pregnancy. Getting the sacrum and pelvis to stabilize and the surrounding muscles, tendons and ligament to support the growing uterus and pelvic floor is a main goal of chiropractic treatment.
Lower back pain. The increased weight of the uterus and all the changes the body goes through in pregnancy can change the way the body moves. These changes can shift the central of gravity of the lower back causing inflammation of the joints of the lower back causing pain. Realigning and normalizing joint movement helps relieve and resolve lower back pain in pregnancy.
Mid and upper back pain. The posture of the pregnant women is ever changing as the body goes. The increase of the curve of the lower back can cause stress to the mid back and upper back causing pain. The muscles tighten to help support the changes but they in turn can cause discomfort even to the point of causing headaches.
Round ligament pain. The ligaments that support the uterus can stretch and cause pain where they attach to the abdominal wall. This can cause pain on the lower abdominal area. This pain can get very sharp at times. If you picture the uterus as a hot air balloon and the cervix as the basket, the round ligaments would be the ropes that anchor the balloon to the basket.

If you have any questions about chiropractic care and pregnancy, please do not hesitate to contact the clinic. 320-253-5650 .

Exercise and Autism

Thu, 19 Apr 2018 11:20:52 GMT

One of the natural treatment options for autism is exercise. Exercise is important for children and adults with or without a disability and helps promotes a healthy lifestyle. Incorporating physical activity daily can help reduce target behaviors that may arise with change.

Physical activity also helps reduce the chance of being overweight, causing more physical health problems such as cardiovascular diseases or even diabetes. Being part of a team or working out with others improves their social interaction skills with others and works on improving their attention span.

Individuals with autism may lack flexibility, coordination and/or balance which can make it harder for one to exercise. Lacking any of those abilities makes exercising more important to emphasize on. There is no correct answer to what program an individual with autism should engage in, but it should be surrounded by what they like to do. If they like the water, incorporate opportunities during the week to go to the local gym or community center to swim.

The main goal is to maintain a healthy lifestyle by keeping their body moving and staying physically active to avoid diseases that come with being overweight. For a more specialized exercise program, contact Rachel at Minser Chiropractic Clinic .

Chiropractic and Autism

Wed, 04 Apr 2018 11:26:43 GMT

April is Stress Awareness Month, IBS Awareness Month, Community Service Month and Women’s Health Month. It is also Autism Awareness Month. While stress, IBS, women’s health issues are all very important and topics we encounter every day, Autism pulls at my heart. As any parent who has a child with Autism Spectrum Disorder well tell you, it is very challenging. Autism Spectrum Disorder is a complex set of developmental disabilities. Every child may experience autism very differently and that is what makes it a “spectrum” disorder.

It is considered a neurobehavioral disorder that includes issues with social interaction, language development and lack of communication skill. Most have issues with sensitivity to sensory input. It could be touch, taste hearing or smell. These individuals may response differently to people or may want to harm themselves. They may have a motion they like to do repetitively such as rocking or pacing. They have learning and comprehension issues. Autism is more common in boys than girls. One in 42 boys is diagnosed with autism according to the Center for Disease Control and Prevention. Autism appears to present itself between the ages of 2-3 but can be as early as 18 months.

Possible signs of Autism: avoids eye contact and wants to be alone, struggles with understanding other’s feelings, nonverbal or language delays, repeats words over and over, gets upset by change, has interests that are very restricted and almost obsessive, has often intense reactions to sound, lights, smell, taste, or textures.

As mentioned earlier, it is considers a neurobehavioral disorder. The “neuro” part is what chiropractic strives to help in an autistic individual. Preliminary studies indicate that the chiropractic adjustment may influence sensorimotor integration. We, of course, encourage further research in the influence chiropractic has on their developing nervous systems. Given the ineffectiveness of a majority of pharmaceutical agents, parents need to know there is help in regards to autism.

Chiropractic looks to the body to identify areas of the nervous system that may not be functioning optimally. Are the cranials, vertebra, pelvis, sacrum, atlas all moving properly? Are altered biomechanics of the spine causing more stress on the nervous system than the brain can process? Majority of autistic children have other complaints such as sleeping issues, GI complaints, allergies and lack of motor control. These are all issues that should be address. Do they have lingering primitive reflexes? Do they have posture issues? Do they have a head forward posturing? Do they have flat feet? Do they lack nutrition because they will only eat certain foods? Are these food nutrient packed or processed? These questions are just the tip of the iceberg when treating an Autistic child/teen or adult. At Minser Chiropractic Clinic, we strive to make any child’s life easier and embrace each child’s individual needs and gifts. Isn’t time your child lives up to his or her potential? Yours for better health….naturally!

5 Important Outdoor Exercise Tips

Tue, 20 Mar 2018 11:30:09 GMT

Though most of us can’t wait for the snow to melt, the transition from Winter into Spring can be a tricky one for outdoor fitness. Our exercise department put together some tips for your next outside workout.

Dress “dry” not just “warm.”- the quickest way to lose body heat is by getting wet. Getting wet by sweat or puddles can leave you chilled and miserable.
Cotton isn’t for workout wear– Cotton soaks up moisture and holds it in.
Protect your skin– Winter time means dry air. It’s important to be hydrated inside and out. Drink plenty of water and moisturize your skin to prevent cracking.
Don’t overdress– Overdressing can often lead to making you too hot and sweaty. It also puts you at risk for dehydration because of excess perspiration.
Protect your extremities– Blood flow is pushed to the core of your body, leaving less blood (and warmth) available to the hands and feet. Wear gloves or mittens; you can take them off if you get too hot. Put on some moisture-wicking socks for your feet.

Exercising is important to achieve overall health. Think of these tips next time you’re getting ready to go on an outdoor run!