Category: Uncategorized

Proper Lifting Techniques for Pumpkin Patch Picking

It is fall and that means trips to the fall festivals and pumpkin patches.  But finding that perfect giant orange squash that you want to carve into a jack-o-lantern can also lead to injuries due to improper lifting techniques. Lifting can tone your body, boost your metabolism and build muscle mass, but it can also cause painful injuries.

Lifting that big pumpkin requires your body to bear a lot of weight and awkward angles which can result in injuries.  If you do injure yourself, we will evaluate you to identify the injury and its extent and then develop the most effective treatment method. We not only treat the symptoms but the cause of injuries, too.

Some of the most common lifting injuries include:

• Back Injuries – Lifting can cause mild and chronic back injuries, especially when you lift the wrong way.
• Shoulder Injuries – Shoulder injuries can occur after overhead weightlifting. You may only experience some pain when you raise your arms. After the condition progresses, you may feel pain even when lying or sitting.  So carrying that exhausted child on your shoulders or lifting a pumpkin up may strain those areas.
• Knee Injuries – Knee injuries can be brought on by lifting your legs repetitively or bending over incorrectly.

To prevent injury, remember to warm up your muscles, ligaments, and tendons by stretching and light exercise. It also promotes proper blood flow, which reduces the risk of getting injured.

If you do get injured by fall fun, we can help you realign your body and reduce the risk of injury in the future.  We focus on eliminating pain and getting you back out enjoying our beautiful autumn weather as soon as possible.

Fall Chores Mean Potential Back Pain

The crisp days of falls are on the horizon as the harvests are brought in and we begin the chores that prep our homes for the cold, blustery winter to come.  People head to fall events, start fall sports and enjoy the cooler days as a respite from the summer sun heat.  However, these chores and the frequent storms that fall brings can lead to injuries, falls and back pain.  It is important to make chiropractic care a part of your routine to help prevent injuries and help with healing when you do have an injury.

Before you begin any activity, it is important to warm up your body by a few simple stretches or a short walk.  By warming up and getting your blood flowing, you prep muscles that may be underused and this can help prevent injuries.

One way you can hurt yourself is when you pick up leaves that are falling from the trees.  While as a child, it was a joy to jump in a giant pile of leaves, as an adult raking them up and bagging them can frequently lead to back pains.  Be sure to move from your waist rather than twisting your back as you rake.  When you pick up the leaves, be sure to pick up piles small enough to not strain and bend your knees as you lift them, particularly if the leaves are wet.  As you clean your gutters, make sure your ladder is secure or even have a buddy hold it steady and do not stand on the top rungs or balance unsafely.  Try to bend from the waist as you work.  Wear supportive shows and work when the weather is adequate as well.

Lifting is another way that you can injury yourself as we put away outdoor furniture and activities.  Be sure to lift with your knees rather than your back.  Get a buddy if you need help and take breaks to relieve the stress on your body.

If you are injured seriously, see a doctor immediately.  For other injuries, schedule regular chiropractic appointments to keep your body and spine working optimally and to help alleviate any strains or pains.

Back to School and Chiropractic Care

It is time for Back to School and with that comes the strain of carrying backpacks that are too heavy for our children to and from school.  While few studies have actually looked at the effects on our children, it is a known fact that carrying a back pack can lead to chronic back pain, poor posture and even difficulties in lung function.

It has been found in studies that children should carry no more than 10% of their body weight, yet frequently children in elementary, middle school, high school and college frequently carry much heavier loads.  In addition, many children complain of back pain with females and those with scoliosis reporting the highest rate of problems, while those with access to lockers reporting the least issues.  In fact, some even need to resort to medication to alleviate the pain and often pain can cause a lower activity rate.

While backpack design has little effect on how much pain children experience, there are ways to help reduce the issue besides carrying less weight.  Children should take frequent locker breaks and only carry the items needed for classes.  When lifting their backpacks it is important to lift from the knees rather than the waist to reduce the strain on the spinal cord.  They also should alternate the way they carry their backpacks if possible.

The  The American Occupational Therapy Association and the American Chiropractic Association also suggest:

• Children should avoid carrying over 10 percent of their bodyweight in their backpack. For example, an 8th-grader weighing 120 pounds should carry no more than 12 pounds.
• Place the heaviest objects at the back of the pack.
• Make sure the items fit as snugly as possible to minimize back pain due to shifting weight.
• Adjust the shoulder straps so they fit snugly over your child’s shoulders and the backpack doesn’t drag your child backward. The bottom of the pack should be less than four inches below your child’s waist.
• Children should avoid carrying backpacks slung over one shoulder, as it can cause spinal pain and general discomfort.
• Encourage your child to carry only necessary items in their backpack. Additional items can be carried in hand.
• Look for backpacks with helpful features such as multiple compartments for even weight distribution, padded straps to protect the shoulders and neck, and waist belt.
• If your child’s school allows, consider a rollerpack, which rolls across the floor like a suitcase.
• If problems continue, talk to your child’s teacher or principal about implementing paperback textbooks, lighter materials, or digital versions.

Regular chiropractic care can also alleviate back pain from carrying a backpack and reduce spinal stress, increase joint pain and improve posture.  It is important to be consistent with care to prevent long-term issues from back pain and it can reduce the need for medication.  We can help your child feel their best.  Schedule an appointment today!

School Sports and Chiropractic Care

With over 30 million children actively participating in school sports activities like soccer, gymnastics, football, hockey and basketball, it is more important than ever that children get the proper care to prevent lasting injuries and maintain health.  In fact, sports injuries now exceed the rate of infectious disease in children with over 55% of sports related injuries coming from children 11 to 15. Many injuries that are treated in hospitals still have spinal stressors that can also lead to reinjury. Sports Chiropractor in children of all ages helps improve performance, reduce injuries and optimize their health.

Injuries can range from fractures, dislocations, lacerations and damaged tendons and ligaments to repetitive motion injuries, spinal issues and tissue injuries.  These can cause chronic health problems that will follow them through adulthood.  With chiropractic care, children can perform better and compete better, reducing the need for pain meds and enhancing performance naturally.  A chiropractor denver co will make sure their spine is properly aligned, their nervous system is working properly and address any issues that are causing problems which in turn will maximize their performance while minimizing their risks.

When treating student athletes a chiropractor will treat the whole person, and tailor a comprehensive program aimed at injury avoidance. Numerous studies support the fact that chiropractic care helps athletes achieve an optimal level of performance. A Canadian research team included chiropractic care in the rehabilitation program of 16 injured female long-distance runners. The runners recovered quickly; seven of them actually scored “personal best” performances while under chiropractic care, although there may be other contributing factors.

Schedule an appointment with us today for your children to enhance pre-competition preparation, competition endurance and all aspects of injury prevention and care coordination to help optimize their health.

Dealing with Neck Pain

Happy 4th of July, the day of the year when we all look to the sky and celebrate.  But nothing can be worse than waking up with a crick in the neck.  The pain can interfere with daily tasks and in some cases make even the most basic chore insurmountable.  But what can you do about it?

For mild pain, sometimes an over-the-counter pain killer like Tylenol or Ibuprofen can give relief.  They can help reduce the inflammation and reduce nerve pain.  More severe pains though will require a different approach.

Sometimes some basic stretching and a little heat or cold therapy will be enough to alleviate the pain.  This can help with the tension and loosen tight muscles.  Be careful to be gentle to not exacerbate the problem though and injure yourself further.  A heating pad or a topical product like Icy-Hot can help.

A massage can also be the solution to reduce muscle tension or a minor injury.  It can loosen up tight areas and rubbing the area may work out the problem.  Be careful not to press too hard though which can cause additional injury.

If these solutions don’t work, it may be time to see your local denver chiropractor near 80122.  This is the best solution for dealing with a crick in the neck.  Chiropractors align the spine to help your body repair itself and reduce injury and inflammation.  This relieves tension and promotes healing in your neck and body.  Schedule an appointment now to get in and help your body recover.

We hope you have a safe and happy 4th of July!!!

Dad Has Your Back, Now it is Time to Get His

Sunday, June 20, is Father’s Day and it is a day to celebrate dads.  They do so much for their families from providing food, to making sure your home is safe, to the heavy lifting.  Now is the time to step back and show your gratitude for everything they do.

Dad’s work hard whether at a desk job or through physical labor.  They care for the home, cars, finances, their significant others and their children.  This stress can take a toll on their bodies though.  Many dads just tough this out and they tend to be less proactive about self care.  Have you considered purchasing dad a few chiropractic sessions to show you are thankful for the things that they do?

Regular chiropractic care can help with particular health issues or just to make you feel better.  It can also prevent future problems down the line.  Chiropractic care also relieves pain and discomfort and can even minimize the body’s stress responses.  By treating the root issues of the spine, dad can achieve optimal body function which translates to a happier, healthier dad.

Plus if your dad is into sports, denver sports recovery can treat sports injuries and increase performance whether he is a runner, a golfer or even a pro athlete.  Keep him off the sidelines with regular chiropractic care.

Dad has your back, why not take care of his by giving dad the gift of health?

Springtime Gardening Tips for Keeping Your Self Aligned

Nothing makes it feel more like spring than the signs of life in our gardens with beautiful flowers and budding branches.  Gardening is usually the first burst of activity for the season and it can often lead to injuries, pulled backs and aches and pains from the awkward angles, kneeling, pulling, twisting and leaning.  It is important to prepare ourselves so that we do not injure our spine, joints or muscles.  Here are a few tips and tricks to keeping your body healthy while taking care of your yard.

• Warm Up and Stretch:  It is always important before performing any type  of exercise to warm up your body to help reduce injury.  Take a walk, do some gentle yoga and stretch your core, back, shoulders, arms and legs.
• Minimize Repetitive Motions:  Repetitive motions, particularly when they involve twisting or other unfamiliar movement can cause serious problems.  If you have a task that requires a repetitive motion like raking or shoveling try to keep your tools aligned with your body rather than to the side.
• Kneel, Don’t Bend:  Purchase a kneeling pad and use it rather than bending your body at the hips or stretching your ligaments.  If you do have to bend over, make sure to keep your spine straight and hinge at the hips.
• Lifting:  When lifting heavy planters or new trees and bushes, be sure to use your legs by squatting and lifting rather than bending your hips and lifting with your back.  Use a wheelbarrow to move thing far and never twist while lifting.
• Rest and Hydration:  It is always important to stay hydrated in the sun.  Bring a water bottle and stop frequently to refuel your body every 15 to 30 minutes especially if it is a hot day.
• Prevention:  If you do hurt yourself or even if you are just feeling sore or stiff, schedule an appointment with us to get in and get your body realigned.  A proper adjustment will help your body heal faster allowing you to get back outside and  enjoy the gorgeous weather again sooner.

Most of all, enjoy the springtime and the beautiful yards you will create.  We are here for you when you need us.

Celebrating Mother’s Day with Self-Care

It is Mother’s Day and now is the time to celebrate all mothers and the things they do for us.  Motherhood is one of the most wonderful things in the world, but pregnancy, childbirth and carrying children and all their gear can wreck havoc on our spines and cause pain.  Research has shown that repeatedly engaging in awkward positions can increase the risk of lower back problems.  The solution can be a little self-care with regular chiropractic care and a little preventative forethought regarding the way you move.

Obviously with the growth of your stomach and breasts during pregnancy causing your back to curve inward, as well as the joint laxity , hormones and loosened joints and ligaments that aid in childbirth, back problems can be serious issue for new mothers.  This can cause instability and injuries which can continue for several months after childbirth.  Trying to have good posture, sleeping on your side with pillows between your knees, lifting properly and using the right gear can all help minimize pain though.

Once the baby is born, when breastfeeding, it is important to have good back support and to cushion the baby with pillows to prop them to the proper height so you do not need to lean forward to nurse.  This will lessen problems with shoulder blade pain.  A few shoulder blade squeezes while nursing the baby can also build this muscle which can lessen your chance of injury.

When lifting your child, be sure to keep your feet hip-width apart and bend with your knees, using your abdominal muscles to help you lift. Squatting down to start the lift, tightening your stomach muscles and then lifting while straightening your back will also help to keep your spine aligned. This will prevent lower back problems.

Buckling children into a car seat can cause your spine to contort as your torso twists too.  Instead, sit next the car seat and rotate your body to the side to get your child seated and buckled in.

Similarly, when using a stroller, squat down to put your child in and out and use your legs, thighs and butt to lift up while  keeping your spine straight.  Slouching will throw out your spinal alignment, causing muscle and ligament strain.

Children also require a lot of gear and it is important to lift correctly when  picking up playpens, diaper bags, highchairs and toys.  Be sure to lift from your legs rather than your back.  By moving mindfully, evenly distributing weight and taking the time to do tasks in a particular way can prevent many problems.

By seeing your chiropractor in denver regularly, you can help prevent many of these issues by keeping your spine aligned.  If you do get an injury, visiting a chiropractor can also get you on the mend quickly.  Adding chiropractic care to a fitness regime to have a healthy baby and get your postpartum body strengthened will help you rebuild your abdominal and back muscles so that you can regain your posture and balance.  This lets you get back to doing the things that you enjoy sooner and back to motherhood.

Happy Mother’s Day from True Form Chiropractic!

Reasons for Regular Visits to True Form Chiropractic

When you think about visiting the chiropractor, is one of the following reasons your first thought? Are you usually in pain before thinking about making an appointment, or do you visit even when you are not in pain so that you can avoid some of the common reasons other people visit? We’ve seen and heard everything here, and we can do more than you probably know. With regular visits, patients can even prevent certain soft tissue injuries. Knowing your own body can help with that strategy, which can be accomplished through regular appointments.

• Neck, back, knee, shoulder and sacroilliac pain
• Fibromyalgia
• Sciatic pain and piriformis syndrome
• Depression, stress and anxiety
• Strengthen and stimulate the immune system
• Promote optimal organ function
• Flexibility
• Hormone and blood pressure regulation
• Military neck
• Upper and Lower Crossed Syndrome
• TMJ (Temporomandibular Joint Problems)
• Tennis elbow
• Scoliosis and disc pain
• Hip bursitis
• Plantar fasciitis
• Tension and migraine headaches

It wasn’t until I had an injury that I even considered going to a chiropractor, and the results led me down a path that showed me all kinds of possibilities for treatment – and prevention –  all through chiropractic work.

…but did you know these other reasons our patients seek treatment at regular visits?

• Makes tight muscles loose and loose muscles tight and improves the contractibility (thereby strength) of the muscle.
• Decreases degeneration of the joint and connective tissues (arthritis).
• Decreases the ongoing inflammatory process associated with the subluxation.
• Improves circulation taking stagnant blood out and bringing new blood in.
• Speeds up the recovery process.
• Improves nerve system function and the individual nerve’s ability to carry nerve impulses more efficiently.
• Increases energy, vitality and improves sleep.
• Relieves/Improves Prenatal Discomfort
• Decreases length of labor and associated back pain.
• Improves athletic performance (for ANY sport).
• Prevention ability for sickness, disease and pain.
• Improves overall health and wellness for infants and children.
• Chiropractic DECREASES PAIN!
• Ultimately, we all want to live without pain, and if possible, to feel great all the time!

RockTape Rocks!

At True Form Chiropractic, we like to use RockTape for the purposes of postural stability, lymphatic drainage, structural support and increasing blood flow for healing and recovery. Many athletes benefit from this technique both on and off the field.

If you’ve never been “taped” before, you probably have a few questions.

What can RockTape do? When used correctly, it can help relieve pain, enhance performance, and speed up recovery from sports events. 

How does it work? It provides full, fluid range of motion of the body, resulting in better adhesion and improved neurosensory feedback. RockTape lifts skin away from underlying muscles and nerve endings to provide relief from pain, improve blood flow from muscles, delaying fatigue.

Movement is the key to health. The less we move, the sicker we get, and humans are moving less and less these days. Americans sit 9.3 hours per day right now, which is more hours than we actually sleep in a day.

Many of our patients are athletes who come in for regular maintenance and don’t wait for an injury to occur, but we are also here when there is one.

You can learn more about RockTape here, and easily see why we choose this brand.

Wouldn’t you like to have better mobility and less pain? Give us a call and see if RockTape is for you! Contact us or schedule an appointment online now.