Chiropractors in St. Paul

Chiropractors in Minneapolis

As many people know, snow shoveling carries with it a number of risks to one’s health including back injuries.

As with any activity, if you are not accustomed to it you are more likely to get injured. However, in the case of snow shoveling the repetitive heavy lifting and twisting motion further increase the risk of injury. These factors combined with the cold, the slippery ground, and the fact that many people are de-conditioned because of a sedentary lifestyle lead to many back injuries showing up at the chiropractor’s office.

There are easy precautions you can take to help prevent these injuries. The following are some tips to get you through the snow without injuring your back.

· Dress properly for both the weather and the activity. This includes layering your clothing, as this traps air and slows heat loss. These layers should include a synthetic fabric layer such as polypropylene (not cotton) next to your skin, which will wick the moisture away keeping you warmer.  The second layer should be an insulating layer like wool or a fleece. And finally the top layer should be a windbreaker/light jacket with a zipper to let the heat out if you do start to get hot from shoveling. These layers will help keep your muscles and joints warm in the winter air. Warm muscles and joints are less likely to get injured.

· Make sure you have the proper footwear with good traction. In fact, I even suggest removable accessories that you can put on the bottom of your shoes to help grip in the snow and ice (either metal “cleats” or coils). There are a number of products that you can find at most sport shops. I find them very useful in all sorts of winter activities.

· Ensure that you warm up before you shovel. Try going for a short walk to get the blood moving. As I said before, warm muscles and joints are less likely to get injured.

· Vary they way you work. This ensures you do not use only the same muscles until they are tired or overworked. For example if you are used to using your right side, give it a break and use your left for a while.

· Do not twist your back. Twisting decreases the stability of the disks in your spine and puts more wear and tear on your back. It is better for your spine if you pivot through your hips than twisting your back.

· Pace yourself. Instead of trying to do it all at once, take rests. Fatigued muscles do not work well and can lead to overuse injuries.

· Minimize the workload. Try pushing the snow instead of lifting it. And do not use a huge snow shovel; use a smaller one so that you are pushing less snow all at once.

· If you have had an injury in the past get someone else to do it. Perhaps you could give a few bucks to the neighborhood kid to do it. Although this may seem like a cop-out it is not worth the risk of putting yourself out of commission for the holidays because you re-aggravated an old injury. You can always rehabilitate your back to minimize the risk of injury in the future, but right now it just in not worth it.

· Avoid snow shoveling soon after getting up in the morning, and after periods of sitting. The ligaments and the disks between the bones in your back can be more easily injured after waking or with prolonged sitting. This is another reason for your warm up walk before shoveling.

Remember also that risk of injury can be minimized if you exercise year round to maintain a high level of fitness and muscular strength as well as regularly engaging in spinal stabilization exercises before the winter season begins. That way your back is stronger and you are in better shape if you do have to shovel the snow.

If you need some clinical assistance for any back pain you may have, please give our office a call at (651) 255-9999.  To learn more about us, please visit our website!

Chiropractic Care St. Paul

Chiropractic Care Minneapolis

Are you looking for some simple tips to maximize your workouts?  Follow the steps below and you will be on your way to a revitalized fitness plan.

Active Warm-Ups. The purpose of an active warm-up is to prepare your body for your workout. Its value comes from taking your body through all the planes of functional movement such as twisting, bending and rotating.  Example exercises include squat to stand movements (8 reps), lateral lunges (8 reps), and reverse lunges with twist and overhead reach (four reps on each side).

Clocked Workouts. This is a similar concept to interval training, except the “bursts” of exercise are longer and you’re doing only working one major body part at a time, rather than performing a whole-body workout all at once. Example exercises (biceps workout) include dumbbell biceps curls (sets of 8 repetitions, each followed by 15 seconds of rest), straight bar curls (sets of 8 repetitions, each followed by 15 seconds of rest; and rope cable curls (sets of 8 repetitions, each followed by 15 seconds of rest.

Interval Training. Studies have shown that about five minutes of high-intensity exercise, consisting of eight rounds of 20 seconds of exercise per round followed by 20 seconds off for recovery, is superior to 60 minutes of continuous cardio. Example exercises include plyometric pushups with plyometric squats (20 seconds between sets), front-squat push-presses (15 seconds on, 15 seconds off), and kettlebell swings (20 seconds on, 20 seconds off).

Body-Weight Super-Set Training. Super-setting is a technique in which you take an exercise targeted for a specific muscle group and immediately perform a similar exercise with no rest. With this technique, you don’t use weights or machines for the second exercise. Example exercises: 1) Chest Combination: flat bench dumbbell presses (15 repetitions), super-setted with wide grip push-ups (25 repetitions).

A key variable, beyond what has been shared above, is actually a simple one, and it’s completely under your control: ambition. You have to push yourself with passion to improve your body. As with all new exercise programs, make sure you can physically tolerate your new routine. Remember, always get a medical clearance and physical evaluation prior to any new intensive training program.

Give our office a call and we can assist you with your exercise plan.  If you have sustained an injury and are looking to start an exercise plan, we can also be of value.  We look forward to hearing from you!  Our office number is (651) 255-9999 or please visit our website to learn more about us!

Chiropractic Care St. Paul

Chiropractic Care Minneapolis

For many people, raking and back-aches go hand in hand because suddenly you’re using muscles you rarely use in your day-to-day activities. To help prevent back injuries, avoid standing in one spot while you rake. Instead, move your feet as you bend and twist. Try not to twist the trunk of your body as you rake. Instead, rake leaves straight back and move with the rake as you walk backwards. Switch hands often, take frequent brakes and drink plenty of water while you rake.  For easy bagging, rake leaves on to a small tarp. When the tarp is full, simply roll it up like a cigarette, stand the tarp on end, and funnel the leaves into a waiting bag.

The preferred way to dispose of fallen leaves is to compost them, or use them as mulch around landscape plants. To make leaf mold, simply collect fallen leaves, soak them in water if they are dry, then pile them in a corner of the garden and let them decompose. Rough, one year-old leaf mold makes a great mulch. After two years, leaf mold can be used as a soil amendment.

Lastly, if you have a small yard with only a modest amount of leaves, consider taking several passes over fallen leaves with your lawn mower. A thin layer of finely chopped leaves on the lawn will serve as a light protective mulch and will quickly be devoured by hungry worms.

If you are part of the unfortunate bunch who have injured your back while doing your fall clean-up, please schedule an appointment with one of our doctors by giving us a call at (651) 255-9999!  If you would like more information regarding our programs and services, please visits our website at www.caronchiro.com!

 

Chiropractor St. Paul

Chiropractor Minneapolis

Consistent exercise is an important part of a healthy lifestyle, and sports are one way people choose to get their exercise.  For people with back pain, sports can still be a great option if they pay attention to their back.  For others, knowing the type of strain sports place on the back may help prevent a back injury from occurring in the first place.

For every sport, a thorough warm-up should be completed before starting to play. The warm-up will be specific to the muscles used in that sport, but it should also prepare the back for the stresses to come.

Increase circulation gradually by doing some easy movement (such as walking) to increase blood circulation to the muscles and ligaments of the back

Stretch the lower and upper back and related muscles, including hamstrings and quadriceps

Start slowly with the sport movements (e.g. swing the tennis racquet, throw the baseball)

The Doctors at Caron Chiropractic can assist with any questions you may have concerning sports involvement and your back.   They can teach you proper form for a new sport or help you develop and keep the proper technique for a sport you already know.  Give us a call at (651) 255-9999!

Chiropractic Care Twin Cities

Chiropractic Care St. Paul

Leaves are beginning to fall and the grass still needs mowing!  It’s time to give your yard the usual cleanup and to plant bulbs for next spring.  Let’s look at the positive side of this – you’ve got a great workout routine ready and waiting, so grab your rake and get started!

There is no doubt that yard work enhances your endurance, strength and flexibility and is a perfect way to control your weight. Raking and bagging leaves, mowing your lawn and pushing a wheelbarrow help your heart, lungs and circulatory system to stay healthy.

Bending and stretching allow your muscles to remain relaxed while joints are mobile. Digging in the garden, hauling leaves and carrying branches strengthen your muscles and bones.

Avoid injury During Yard Work

One of the biggest reasons that people get injured from doing yard work is because they don’t treat it like the workout routine that it truly is. Before any workout, you should warm up your muscles by stretching. This improves blood flow which warms the muscles and primes them for strenuous activity. Muscles that are ‘cold’ (without warm-up) are more easily strained and even torn which causes serious injury.

Here are a couple easy stretches* to perform PRIOR to beginning any yard work activity:

Reach for the sky – stand tall, raise your arms up to the sky while exhaling, then slowly bring them down to your sides while inhaling. Repeat 5 times.

Forward bend – stand with feet shoulder-width apart, slowly bend forward at the waist while exhaling, then slowly stand back up straight again while inhaling. Repeat 5 times.

Twist – stand, slowly twist at the waist to the left while exhaling and then inhale as you come back to center and then repeat while moving to the right. Repeat 5 times each direction.

Squats – stand with feet shoulder-width apart, slowly bend your knees while exhaling. Do not bend your knees farther out in front than your feet are planted – this can cause injury. Straighten knees slowly while inhaling. Repeat 5 times.

Arm cross – stand, slowly bring your straightened left arm across your body. Place your right hand on your left shoulder, slowly pull your left shoulder toward your body while exhaling. Release and repeat for opposite arm. Repeat 5 times each side.

If you have any questions concerning these exercises, please call us at (651) 255-9999 or visit our website at www.caronchiro.com!

Spondylolisthesis Care Twin Cities

Spondylolysis Treatment St. Paul

Spondylolysis is a defect in the back part of a vertebra. Spondylolisthesis is the slipping forward of a vertebra. 

One common cause of spondylolisthesis is repeated bending backward of the spine. Children who do activities that require spine extension (such as dance and gymnastics) are more likely to get these problems than other children.  Activities like weightlifting may also increase a child’s risks.  Some team sports, such as football and soccer, can also make the problems more likely.

These problems almost always occur in the low back. A child can have this condition with little or no symptoms.  Or, he or she can have back soreness, back pain, or muscle spasms in the back. The pain can sometimes travel into the thighs and buttocks.

The good news is that your child’s symptoms can be treated!  The following outlines some of the common methods of treatment.

Medications: To help reduce back pain and swelling, medications may be prescribed. These are usually NSAIDs (nonsteroidal anti-inflammatory drugs). These medications include ibuprofen and naproxen. They may be over-the-counter or prescription. Your healthcare provider will tell you what types and dosage are best for your child. Give these medications to your child only as prescribed.

Chiropractic Care: Stretching and strengthening the muscles around the spine and in the legs can help relieve symptoms due to these conditions. Your doctor may refer your child to a chiropractor for treatment.

Resting the back: This means stopping any activity that stresses the back. Once your child stops having symptoms, he or she can go back to a normal activity level. If a child continues to have symptoms, a small reduction in activity may help.

Bracing: Your child may be fitted with a brace to wear for a few weeks to months. This brace takes stress off the spine, allowing symptoms to resolve.

Surgery: If spondylolisthesis is severe or can’t be treated with nonsurgical means, surgery may be done. During surgery, the slipping vertebra is fused to the vertebra below it to prevent further movement.

To learn more about the role of chiropractic care in treating Spondylolysis, please contact our clinic at (651) 255-9999.

Treatment for TMJ – Minneapolis

Treatment for TMJ – St. Paul

The doctors of Caron Chiropractic are know for their treatment of TMJ and many other conditions impacting your health.

The temporomandibular joints (TMJs) connect your lower jaw to your skull. There are two matching joints, one on each side of your head, located just in front of your ears. The abbreviation “TMJ” literally refers to the joint but is often used to refer to any disorders or symptoms of this region. Such problems include popping sounds in the jaw, inability to fully open the mouth, jaw pain, headaches, earaches, toothaches, and various other types of facial pain.

Many TMJ-related symptoms are caused by the effects of physical and emotional stress on the structures around the joint. These structures include the muscles of the jaw, face, and neck; the teeth; the cartilage disc at the joint; and nearby ligaments, blood vessels, and nerves.

Daily stress, for example, can lead you to clench and grind your teeth, both during the day and at night while you sleep. Clenching means you clamp your top and bottom teeth together, especially the back teeth. The stressful force of clenching causes pressure on the muscles, tissues, and other structures around your jaw.

If you or anyone you know suffers from TMJ or any type of facial or neck pain, we can likely relieve your symptoms naturally, without the use of drugs or surgery. Please contact our office today for more information.  We may be reached at (651) 255-9999!

Chronic Headaches

Headaches and Chiropractic Care

Many people consider headaches to be a minor condition that doesn’t need the attention of a healthcare professional.  In fact, most people are inclined to take some sort of painkiller and call it a day. What they don’t understand is that, while the painkiller may take care of the pain, it does nothing to address the cause of the headache. Headaches can be an indication of other more serious health problems and should not be taken lightly.
  
Living with headaches can seriously diminish your quality of life and may be an indication of larger health problems. Headaches can be treated very effectively through chiropractic care.

The doctors of Caron Chiropractic have been extremely successful in detecting and treating the cause of headache pain for patients. By concentrating on the cause of the headaches, chiropractic treatment is a much more effective and healthy alternative to drug treatments. Chiropractic care has proven to be at least as effective if not more effective as pain killers in the treatment of chronic headaches.

If you or someone you know suffer from persistent headaches, please contact our office for an appointment.  We can be reached at (651) 255-9999.

Plantar Fasciitis

 St. Paul Chiropractors

Do you ever dread that first step out of bed in the morning or after sitting for extended periods of time because of foot/heel pain?  If you answered yes, then you may have plantar fasciitis.  Plantar fasciitis is the inflammation of the tendon that runs from the ball of your foot to your heel.

With the start of spring and nicer weather on its way, people are starting to get out walking and running more.  It is estimated that 10% of runners suffer some degree of plantar fasciitis.  Dr. Tim Graff of Caron Chiropractic Clinic states that the primary cause is due to the rolling in (pronation) or rolling out (supination) of the foot.

Pronation of the foot causes a flat foot, while supination leads to a high arch.  These alignment changes lead to stress on the plantar fascia and could potentially lead to plantar fasciitis if not addressed.

Pronation and supination can be caused by a number of factors.  Primarily it is due to a muscular imbalance in the foot/ankle, leg (knee and/or hip), and/or low back.  These imbalances can thus cause misalignment of the foot/ankle, leg, and/or lower back.

Other causes may include tight calf muscles, kinetic chain problems (movements of the foot/ankle, leg, and low back), and improper fitting or worn out shoes.

A majority of cases can be managed conservatively with chiropractic care.  The care may include adjustments of the foot/ankle, leg, and/or low back.  It may also include therapies to help calm the inflammation, such as ultrasound or acupuncture, and taping to help support the fascia while it heals.

Chiropractic care is a great alternative to the conventional medical treatment which includes medications, injections, and expensive orthotics.

If you have any questions or concerns please feel free to contact Dr. Tim Graff at 651-255-9999.

St. Paul Chiropractors

Safe Lifting Tips

The Doctors of Caron Chiropractic offer you some simple techniques to ensure safe lifting.  Follow these tips and stay healthy!

Safe lifting position
Stand close to the object and keep a broad stance. Keep feet turned out and heels down. Then squat by bending at the hips and knees. Ears, shoulders, and hips should form a nearly straight, vertical line.

Prepare to lift
Pull the load close to the body (this reduces pressure on the back) and grasp the object firmly. Tighten stomach muscles.

Your legs should do the lifting
Maintain the natural curves of the spine and rise up from the squatting position using the legs to power the lift. Don’t bend over at the neck, shoulders, or waist while lifting.

When it’s time to unload, face the chosen spot and lower the load slowly—again by using the legs, not the back. Simply bend the knees and lower the body with the load, keeping the back comfortably straight.

Share this information with your employees and loved ones.  If you have injured your back, please give Caron Chiropractic a call to schedule an appointment.  We can be reached at (651) 255-9999!