Springing Into Action

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Do warmer temperatures have you on the move? Maybe it’s spring sports and activities or perhaps you are back in your yard doing clean-up and gardening? Whatever the activity, it’s important to know the right way to move to prevent injury and soreness. Below you’ll find some guidance as you get back into the swing of warmer temperature activities.

  • Don’t feel like you need to tackle all of your lists at one time – Make a list and break it into manageable chunks such as front yard, backyard, tree trimming, leaf rake up, etc. Don’t feel like you have to do it all in one go or day.
  • Use proper lifting technique – It may seem easy and quick at the moment, but be sure to use proper listing and bending over techniques as you move through your tasks. If you don’t, you will be sorer or even cause injury for short-term gain.
  • Know when it’s time to quit – Are you feeling exhausted or sore? Your body is telling you it’s time to take a break or even quit for the day. Listen to your body’s queues. You also need to pay attention to your nutrition and hydration. Taking in enough water and calories is extremely important when exerting yourself in any activity.

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Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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February 2021 Newsletter: Have you considered a Himalayan Salt Stone massage?

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What is Himalayan Salt Stone Massage?

Halo Therapy is defined as; a form of alternative medicine using salt, derived from the Greek word halos, meaning salt.

Like traditional basalt stones, Himalayan salt stones can be used over the entire body. Not only does it deliver superb thermotherapy, but it also contains 84 minerals* that the body may absorb. The three main minerals are magnesium, calcium and potassium.

Magnesium

  • 4th most abundant mineral in the body.
  • 60% of the body’s magnesium is found in bones.
  • 40% is found in muscles and soft tissues, and fluids.
  • Magnesium is involved in energy creation, protein formation, gene maintenance, muscle movements and nervous system regulation.
  • It has been shown to fight depression as it plays an important role in brain function and mood.
  • Helps lower elevated blood pressure.
  • It helps fight inflammation by reducing the inflammatory marker CRP.
  • It may help alleviate migraine pain in clients with low magnesium levels. 

Calcium

  • Helps build strong bones and teeth.
  • Calcium sends nerve signals.
  • It is responsible for muscle contractions.

Potassium

  • It assists in regulating blood pressure.
  • Helps in regulating normal water balance.
  • Assists in muscle contraction.
  • Assists in nerve impulses.
  • Assists in heart rhythm.
  • Assists in maintaining pH balance.

Benefits of Himalayan Salt
The benefits of adding warm stones to your massage sessions are plentiful. Heat can aid in softening muscles, easing circulation through vasodilation, allow your therapist to get deeper layers of tissue in less time, enhance the body’s parasympathetic response (“rest and digest”) and more. Himalayan salt has anti-bacterial properties and is anti-inflammatory. When heated, negative ions are released into the air, aiding in purification. Muscle cramps may be alleviated due to the mineral content. 

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January 2021: Watch Your Step…

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3 FALL RISK FACTORS

How many people are treated for slip and fall injuries each year?  Approximately 1 million Americans are injured annually due to falls on ice and snow according to the Centers for Disease Control and Prevention. Being mindful of your health, environment, and events that can cause falls is vital in avoiding injury. Start the new year right by being prepared and avoid injury!

Here are components of each type of fall risk factor:


Health-Based Risk
Related to medical problems in neurology, orthopedics, biomechanics, physiology and nutrition. Gait and balance problems, muscle weakness, chronic illnesses, vision problems and nutritional deficiencies.

Environmental Factors
Home hazards (ie: loose throw rugs, lack of railings and grab bars). Outside hazards (icy sidewalks, debris) or risky footwear. The environmental factors often require the involvement of supportive family members.

Fall Triggers
Sudden or occasional events that cause a challenge to balance or strength (a strong dog pulling on a leash). Health-related events like the use of certain medications and excess alcohol, as well as physiological changes such as low blood sugar (hypoglycemia) in a person with diabetes, hypotension, and electrolyte imbalance, can also trigger falls. 

Have you taken a spill recently and are experiencing any pain or discomfort? Reach out today and we can get you scheduled for an appointment!

December 2020 Newsletter: “Deerstracted” Drivers

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ATTENTION: All Drivers

We are all familiar with the notion of distracted drivers.  We see them regularly on the road and maybe we have even driven distracted ourselves.  But there is a formidable force coming our way that requires our attention especially this time of year.  That is distracted deer!

This time of year, deer are distracted for a number of reasons: 

  • This is their mating season which draws their attention to their own kind. 
  • Harvest season is also in full swing which disrupts their familiar surroundings with noise and dust.  
  • As if this is not enough, deer also encounter hunting season with its share of noise and commotion. 

Deer are not very good at looking both ways before they cross the road anyway and with all these distractions it’s no wonder why they dart out onto the road without warning and into the path of oncoming automobiles.  Is this a big deal?   According to the Nebraska Office of Highway Safety, there were 3,760 car animal collisions causing $1,000 or more in damages in 2009. Of those, 3,420 involved deer.  Doing the math, that’s over $3.4 million the very minimum of $1,000 per vehicle.  I have personally seen vehicles with over $5,000 in damage or even totally destroyed from collisions with deer.  I imagine the total vehicle damage is much, much greater than the $3.4 million in Nebraska and that was 10 years ago!

What can you do to help protect yourself as the driver as well as the other occupants in your vehicle from a preventable deer collision?

  • Now that you know deer are distracted especially this time of year, take extra precautions to make sure you are not distracted while driving.
  • Remember that sunset is particularly risky for distracted deer on the roadside so this is peak alert time for driving. 

Enlist the help of passengers in your vehicle to be on the lookout for deer and to avoid making distractions while on the road.

In the event you do collide with a deer, make sure you have your automobile thoroughly checked for the extent of damage and by all means, have your body, as well as the passengers in your vehicle, checked.  I have seen many deer/automobile collisions in which the extent of injury is greater to the occupants in the vehicle than there was to the vehicle itself.  Getting checked for injury is smart because if there is an injury you can get your recovery off to the quickest start and if there is no injury then you have that peace of mind. 

Happy and safe traveling to motorists and deer alike!

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November 2020 Newsletter: Happy Thanksgiving!

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THANKSGIVING STRESS BUSTERS
Unfortunately, the holiday season’s joy and wonder are frequently overshadowed by anxiety, and the effects negative stress has on our bodies. This being the case, the best gift we can offer is the information you need to prepare yourself and your family for true enjoyment and fulfillment this holiday season. Stress, in the simplest terms, is your physical and emotional reaction to change. It sounds almost too simple, but that’s what stress is: your body’s reaction to change. If you perceive the change to be threatening or if you don’t understand it, it can cause physical effects on your body. As we race towards Thanksgiving, two stressors stand out the most, stress from food and COVID-19!

FOOD STRESS

Yes, the holiday that is best known for overindulgence in all things food causes many people stress. Special cookies, cakes, candies, and other treats are anticipated, but remember that your blood sugar levels fluctuate drastically with the rapid influx of these foods to your diet. Corresponding mood swings are a natural consequence of indulgence, so be sure to consider this during periods of family interaction. Eating unusually large portions of food during holiday dinners is followed by periods of low energy as your body shifts to digestion rather than physical activity. So before you get upset with your brother-in-law for yawning during your conversation, remember he may just be digesting the holiday meal!

October 2020 Newsletter: Don’t let back pain HAUNT you!

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We take it for granted all the time. Sitting. Standing. Posture. Are you sitting or standing the correct way? The images above demonstrate what a healthy spine looks like that progressively has gotten worse. This progression shows a healthy spine with adequate hydration, and the subsequent versions show what happens when you ignore pain and damage. In this month’s newsletter, we discuss the importance of addressing back pain before it becomes too late!

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September 2020 Newsletter: Are Benzos the new opioids?

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As I was checking my LinkedIn page I found an interesting article recently that I would like to share with all of you. It is titled Are Benzos the New Opioids? COVID-19 may be contributing to a troubling new trend. by Sherry McAllister. Here is a quick excerpt from her article. 

“The COVID-19 pandemic is the most stressful time in nearly seven out of 10 employees’ professional careers. Every demographic rated the pandemic more stressful than the September 11 terrorist attacks, the 2008 economic recession and other events.

This unyielding stress has prompted a 34% increase in anti-anxiety medications, such as benzodiazepines, from mid-February 2020 to mid-March 2020, according to an analysis from Express Scripts, a subsidiary of health insurer Cigna. The increase in anti-anxiety prescriptions due to pandemic stress could exacerbate another trend associated with benzodiazepines, also known as ‘benzos,’ which have increasingly been prescribed to help manage pain.”

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August 2020 Newsletter: WHAT TO DO FOLLOWING A CAR ACCIDENT

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You were just in a car accident. What do you do? First, stay calm. It may not seem like much but, experiencing some sense of shock is common. Second, you don’t want to be the second accident that day so make sure, if it is possible, to get off of the road and onto the shoulder of the road. Next, follow these steps to ensure you and your passengers are safe and recover correctly.  

  1. Assess passengers for injury.
  2. Call 911 to get the help you need.
  3. Exchange information with everyone involved in the accident. This includes driver’s licenses, registration and insurance information. 
  4. Get witness information.
  5. Take photos of your car from all angles to submit for your insurance claim.

Most injuries are not obvious to the naked eye. Better safe than sorry! Go to the ER or Urgent Care. Report the incident right away before you forget details of the incident. When they ask how you are, do not say, “I‘m fine.” Tell them that you will be seeing your doctor of chiropractic who will send a report. Call Your Insurance. Most motor vehicle injuries respond well to chiropractic care. State Farm estimated that 87.5% see a doctor of chiropractic. Call Your Doctor of Chiropractic to follow through on care. If your chiropractor orders tests it will be because they found reasons to do so. If a test comes back negative, then that problem is ruled out. If a test comes back positive, it will help with your care and the possible need for referral to a specialist who may be able to help you further. 

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July 2020 Newsletter: Are your kids wearing their backpacks correctly?

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ARE YOUR KIDS WEARING THEIR BACKPACK CORRECTLY?

A recent survey by Land’s End Direct Merchants found that more than 96 percent of children ages 8 to 12 will carry a backpack to school this year. Nearly 1/3 of those children will wear their bags improperly. According to the U.S. Consumer Product Commission, in 2013, approximately 22,200 strains, sprains, dislocations, and fractures from backpacks were treated in hospital emergency rooms, physicians’ offices, and clinics. There are four steps for safer backpack use; first, choose the right pack, pack their bag correctly, lift the bag correctly, and wear it properly. 

The most crucial step to helping protect your child’s spine is choosing the right backpack. We all want our kids to like the things we purchase them but make sure their backpack decision is not only focused on looks. The pack should have padded straps, a lumbar strap, and an angled design to keep it above their waist. Correctly packing the bag is critical for their backs; their packs should never weigh more than ten percent of their body weight. Remember no matter the weight we should be lifting with our legs never our back, and never sling the pack onto one shoulder. Wearing the pack correctly is vital. Encourage your children to use both straps when carrying the pack and to make sure that it is high and tight to their back.

BEFORE: In the first picture, notice the chin tuck and forward shoulder roll. AFTER: The second picture shows the backpack adjusted to a better position. His arms are down by his side and his shoulders are not rolled forward as far.

Are You Avoiding “Pack Back”?

Conditions arising from prolonged and/or repetitious use of backpacks or other devices made for carrying material belongings Include but are not limited to:

  • Low Back pain and stiffness
  • Hip and/or pain and/or numbness
  • Sciatica
  • Neck and upper back pain and stiffness
  • Shoulder and/or arm pain and/or numbness
  • Headaches
  • Recurring muscles tension
  • Fatigue

Need to be fitted for your backpack? Call us today to schedule your fitting with Dr. Donkin!

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July 2020 Newsletter: Happy 4th of July!

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We want to wish everyone a fantastic and safe 4th of July!

Exercises To Improve Your Posture

CHIN TUCK

Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back. Hold for 3-5 seconds and then release. Repeat ten times. Tip: The more of a double chin you create, the better the results.

WALL ANGEL

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine, and head should all be against the wall. Bring your arms up with elbows bent, so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W.” Hold for 3 seconds. Next, straighten your elbows to raise your arms to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this ten times, starting at “W,” holding for 3 seconds, and then raising your arms into a “Y.” Do 2-3 sets.

DOORWAY STRETCH

Standing in a doorway, lift your arm, so it’s parallel to the floor and bend at the elbow, so your fingers point toward the ceiling. Place your hand on the doorjamb. Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs, so your chest moves forward past the doorjamb for 7-10 seconds. Repeat this stretch two to three times on each side.

HIP FLEXOR STRETCH

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you. Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors. Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds.

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