When an injury occurs its often the last thought but when to use heat or ice is a very important decision.  This is of course supposed to be done after seeing your doctor.  (disclaimer done!)

Acute injury:
(first three days after injury)

Rest: 
seems like a no brainer but we all often need to remember this

Ice:
This is used within the first three days following an injury because the now injured tissue goes through a healing process by invoking inflammation.  In other words, it’s good for you.  I tell my patients to have the ice on the injury for no longer than 15 to 20 minutes.

Compression:
This will be specific to the injury so whether it’s an Ace bandage or a firm pressure from ice pack, get your doctors advice first.

Elevation:
If possible have injury slightly above heart (this is injury specific too).

Chronic:
If the injury has been on going such as arthritis or muscle spasms, then heat is best.  I often tell my patients to use the heat for 20 on and 20 off the injured area.

What is important about an injury is the time you take to start treating it.  If an injury is looked after immediately with follow up care, then the prognosis can be good.  Otherwise, letting an acute injury become chronic can mean long term pain and even longer time span to heal and treat.  As my grandmother used to say, be good to yourself!

Chiropractic care can alleviate headache pain

Headaches plague nine out of ten Americans.   Many of those who suffer, have no idea where the headache came from or what to do about it.

Tension: often felt as a tightness/ dull ache and is commonly attributed to muscle spasms of the head, neck or upper back

Migraine: can be felt on one side of the head, and may cause vomiting or visual disturbances

Mixed: combination of the tension and migraine symptoms

Cluster: headaches that can be piercing or throbbing and are characterized by a serious of headaches

Finding the cause:

Often called “triggers,” these events or issues can be an underlying cause that if avoided, will get rid of headaches completely or diminish greatly.  Once the trigger is found, a lifestyle change may be necessary but as many headache suffers can confirm, its well worth it.  Recently, I have seen an increase in headaches in my office (could be allergy related of kids home for spring break related) and many find great relief with chiropractic care and Active Release Technique (ART).  Chiropractic helps the body function at its optimum because it helps restore normal function and range of motion.  ART can ensure the muscles are relaxed to decrease the chance of headaches returning.   A combination of chiropractic treatment with elimination of triggers can be powerful in avoiding headaches all together.

Common triggers:

• Repetitive stress
• Mental stressors
• Physical trauma
• Food sensitivities
• Seasonal changes
• Medications
• Lack of sleep
• Caffeine
• Smoking or second hand smoke
• Aspartame (Diet sodas)
• Nitrites (found in some animal products)
• Odors or perfumes

This is a very short list but shows that we are exposed to triggers daily but not everyone has the same trigger.  Fight the headache cycle with chiropractic/ ART care and pinpoint your specific trigger to take away the effect headaches have on your life.

• Rest or decrease use
• Stretch frequently
• Ice pack applied to affected area
• Wrist splints or bandage can add an extra level of support if needed
• If pain persists, report symptoms to a health care provider

Setting up unreasonable new year resolutions can make one feel disappointed when it’s not fulfilled. It’s often best to set a few smaller goals that can be slowly accomplished throughout the year. Some ways to find what these small goals may be are to write a journal, brainstorm, or review the ever-looming to do list. Achieving these small triumphs can make for a great new year!

Sometimes looking good can be more of a priority than feeling good.  I hear many people in my office tell me that they have pain but just don’t know where it came from.  What we do on a regular basis can have a huge impact on the health of our spines.

These are a few areas where fashion can lead to pain.

Shoes:  High heels change the curves of your spine and your natural center of gravity.  This, in turn, can lead to back pain.  Women are not alone in the torment, as men will often wear shoes that may look great but may not be the best choice.

Clothes:  If the clothes that you are wearing alter your posture in any manner, your spine will feel the effects later.  This is often an overlooked cause in chronic pain.

Wallets:  Convenience is key when a wallet can easily fit into a back pocket but when you sit on that wallet, you have created a way to alter the position of your pelvis.  Not the best idea.

Purses/ bags:  Many people carry a bag on one side more than the other and this can not only affect your spine but can also cause repetitive stress on your shoulder and headaches.

Always put your spine first, it will thank you later!

CC

Dr. Cerrone