Chiropractic for Kids: Getting the Word Out

According to a recent survey by the International Chiropractic Pediatrics Association, chiropractic care of children is associated with high levels of patient/parent satisfaction and a near-perfect safety record. So, have you brought your child(ren) to the chiropractor yet?

In general, the chiropractic adjustment is a very safe procedure for children. With millions of children visiting a chiropractor every year, adverse events (the technical term for injury) are very rare. A study published in 2008 in the prestigious medical journal Pediatrics found only nine incidents of adverse events related to spinal adjustments in children worldwide over the past 100 years, an enviable safety record.

All doctors understand that any form of health care comes with some degree of risk, whether we're talking about a dose of antibiotics or a chiropractic adjustment. As with any procedure, your chiropractor should discuss the benefits and the risks of the adjustment as it applies to your child.

Chiropractic care for children is very different than chiropractic care for adults. The adjustments are much softer and gentler because the child's joints are looser and easier to move. The procedure is quite comfortable and children often look forward to their chiropractic treatment. In addition, children generally heal much more quickly than adults, so typically require just a few treatments to restore normal motion to their joints, and thus restore normal function to their nervous systems and related end organs.

Since chiropractors improve the health of the nervous system by removing irritation stemming from the structural elements of the body, chiropractors can help children with a wide range of conditions, from colic to ear infections to asthma.

If your children aren't already receiving regular chiropractic care, talk to your doctor about getting them into the office for an initial visit.

If your chiropractor doesn't specialize in treating children, particularly very young children, and doesn't know someone who does, they can help you find a pediatric chiropractor in your neighborhood using several resources, including http://acapedscouncil.org/unitedstates.html or www.icapediatrics.com/members-referral.php

Headache Hassles, and How to Deal With Them Naturally

Most people with headaches treat themselves with over-the-counter (OTC) pain medications such as aspirin, ibuprofen (Motrin, Advil), acetaminophen (Tylenol) and naproxen (Aleve). If these fail to provide more than short-term relief (which they often do), other supportive treatments are available. It is important to remember that OTC medications may have side effects and potential interactions with prescription medications. This can lead to a whole host of problems and emphasizes the value of alternatives to drugs. Here are some of the most important (and effective) nonpharmaceutical options for dealing with headaches:

Chiropractic: I have never seen a headache patient who did not have some type of misalignment of the bones of the neck (cervical spine). It is amazing how much muscle spasm and tension can be caused by misaligned bones. When bones are even slightly out of alignment, the muscles attached to them become stressed, so they become tight. Tight muscles restrict the flow of information through the nerves and circulation through the blood vessels. This can contribute to all sorts of problems, including headaches and neck pain.

Having your chiropractor adjust those spinal bones back into their normal alignment will reset your system. The joints will have better movement, the muscles can begin to relax on their own and the circulation and nervous systems can start to flow again. The spine and the bones of the extremities really do hold the key to feeling good for the long term.

Massage Therapy: A good therapeutic massage by a certified massage therapist can relax muscle tissue, improve circulation, and clear out the toxins that are trying to drain (lymphatic system). It is astonishing how much muscle tension accompanies any type of headache in the body. The muscles of the neck and upper back are among the most powerful in the body. After all, they have to hold up the head, which can weigh as much as a bowling ball.

When chiropractic and massage work together, patients will respond especially well to care. Consider having chiropractic and massage treatments within 36 hours of each other. This way, the adjustments and the muscle relaxation can work together.

Acupuncture: Acupuncture and Oriental medicine, including natural herbs, are other powerful methods to help manage headaches. Acupuncture works with the body's natural energy or chi as it flows through all of the organs and parts of the body. When energy becomes trapped or blocked, it can contribute to a whole host of painful conditions or situations in the body, including headaches. An acupuncturist can expertly insert thin needles into specific spots of your body to release the trapped energy, allow it to flow better and contribute further to relaxing muscle, which will improve circulation and nervous system flow
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Ergonomics: Daily habits and body positions are extremely important when it comes to preventing headaches. For example, for many people, headaches start with something as simple as their pillow. In general, sleeping on your back is best with a pillow under your neck and head. If you are going to sleep on your side, the pillow needs to be wide enough to span the distance between your shoulders and neck. Custom-made pillows are now available to help give you the proper support you need. Ask your chiropractor for guidance in this area to help ensure you get the pillow that's best for you.

Your computer desk or workstation and telephone setup also need to be examined. Improper keyboard and monitor placement can cause eye strain and make you crane your neck for hours on end. A chair that is not adjusted properly or fit to your body type can stress the entire body, including the neck. All of these factors can contribute to headaches.

Exercise: Performed correctly, specific exercises can help strengthen upper back and neck muscles and improve posture, which will reduce the risk of muscle tension and poor-posture-related dysfunction that can contribute to headaches. Exercise also reduces emotional stress, which often goes hand in hand with a headache. Remember, make sure that the exercises you are performing do not strain any of your neck and upper back muscles. Consult with your doctor about the exercises you are doing to make sure they are not stressing your body too much and creating further problems.

Healthy 10-Minute Meals

How can you prepare healthy meals in a pinch? One of the foundational rules for getting a healthy meal on the table in 10 minutes or less is proper planning. Here's an easy way to get started: Brainstorm six to eight menus you can choose from whenever the need arises. Having that many options allows you to avoid repetition and gives you the freedom to mix things up. When you're planning menus, also think about how many different meals you can create using a limited number of ingredients; that way, you can prep several meals at the same time.

Once you've chosen your menus, shop and prep in advance. That means doing everything from grilling chicken to chopping up vegetables to boiling rice or pasta. In some cases, you can completely finish the meal so it only requires reheating during your busy evenings. You can decide how much time you'll have and which foods can be partially prepared and which can be completely prepared in advance and still last for as long as you need them.

Here are a few healthy meal suggestions that are easy to prepare in a pinch and provide your family with sound nutrition:

Turkey Taco Salad: Cook lean or extra-lean ground turkey thoroughly with seasoning. Crumble it and arrange in the center of a bed of lettuce (which can be pre-washed and bagged). Have the kids add warm or cool pinto, kidney, white or garbanzo beans. Garnish the plate with baked taco chips and salsa, which can be used as a dressing. Add a small amount of shredded cheese to top it all off.

Chicken Wrap: Slice and shred a pre-cooked chicken (you can pick it up at the store on a weekday evening or prep it on Sunday). Place in a large bowl and mix with the following ingredients: half cup red bell pepper (thinly sliced); 3 medium carrots and 1 cucumber, cut into matchsticks; 3 tablespoons of bottled vinaigrette; and shredded lettuce. Warm tortillas (they can be gluten-free) wraps or flatbread. To raise the veggie count for this meal, add a salad and a healthy salad dressing.

It Starts With the Core

The core is the center of the body, where all movement begins. When you lift a heavy grocery bag, reach for a suitcase, pick up one of your children, move a bookcase or throw a ball, the core muscles should activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting to standing to sitting. Let's review five of the more effective core exercises:

Traditional Ab Curl: Lie on your back with your hands behind the low back. Don't flatten the back to the floor. Keep one knee bent and the other knee straight. Tighten the abs and slowly crunch up from the sternum (that T-shaped bone in the center of your lower chest, also known as the breast bone), bringing your shoulder blades off the ground. Don't forget to breath in and out. 12-15 repetitions, 1 set.

On-Your-Back Bent-Leg Knee Raise: Lie on your back with your head and neck relaxed and your hands above your head, holding onto the sides of a bench or a piece of heavy furniture. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage and face, the heels toward the butt, and toes to the shin. Then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set.

Plank: Start to get in a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Continue to brace the abdominals and put the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. As you build endurance, try to do at least a 60-second set. 2-3 sets, 1 minute per set.

Stability Ball Push-Ups: These are your basic push-ups, but you're doing them with your feet on a stability ball. Keep your body straight - don't let your hips sag or stick your butt up in the air - to max out on the exercise's core-strengthening benefits. Do as many as you can with strict form. 1 set to failure.

Side Bridge: Lie on your nondominant side with your forearm on the floor under your shoulder. Support your weight with that forearm and the outside edge of the same side foot (your legs should be stacked one on top of the other). Your body should form a straight line from head to ankles. Contract your abs and glutes in as far as you can, and push your hips off the floor. Create a straight line from ankle to shoulder and keep your head in line with your spine. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. Relax and lower under control. Repeat on your other side. 2-3 sets, 1 minute per set.

Don't be afraid of core training, even if you're a beginner. Actually, if you're just starting an exercise regimen, core training is the place to start, because it will make everything easier. Your doctor can answer any questions you may have regarding the value of core exercises and how to properly perform these and other core exercises.

Solving the Chronic Pain Puzzle

PAIN is a significant problem in our society, and the way too many of us deal with it, either by taking medication to temporarily relieve the pain or ignoring the pain altogether, foolishly hoping it will go away, is an even bigger problem, contributing to long-term disability and reduced quality of life. There are a few important pieces to the puzzle that can help you deal with pain now and prevent future episodes - chronic pain- from ruining your life.

1. Posture: Proper posture is difficult to attain, so don't stress yourself out about it. When you are sitting, put a rolled-up towel or sweatshirt in the small of your back. Sit all the way back to the rear of the chair so you feel the support in your back. When you stand, stand against the wall or a post so you can maintain erect posture. It is important to strengthen your core muscles, the muscles along the spine. Yoga, Pilates or a specific workout program with weights will help you achieve this. You may want to find a personal trainer to help you focus on specific exercises to help you achieve your goals.

2. Balance: As you develop strength, you begin to develop balance. Many of the positions utilized in yoga, Pilates and weight training work specifically on balance. Would you believe that your feet also have a lot to do with balance? The three arches you have in your feet must all be supported in order for the rest of your body to have good support as well. If one or more of the arches is flat, it can significantly affect the stress to your joints and your ability to exercise efficiently. Ask your chiropractor about analyzing your feet to see if you need arch supports.

3. Spinal Load and Stability: Understanding how to exercise or perform any type of sporting activity is crucial to your health. How many people do you know who lift weights incorrectly? By being careful and doing your exercises properly, you can reduce the amount of spinal load (stress) and instability you create for your body. When your joints move well, you can perform activities optimally and with minimal stress on your body.

4. Alignment: Exercising makes your muscles stronger, which also helps maintain structural and bony alignment. Chiropractic care is hopefully a regular part of your life. Visits to your chiropractor at a frequency you both find appropriate will help you maintain your alignment.

Keep in mind that pain may be indicative of a serious underlying condition. Always talk to your doctor about any pain you are experiencing, particularly if it does not go away or worsens with time.

Portrait of a Healthy Mom

It may sound impossible, but many women actually find the time and clarity to eat right, exercise consistently and maintain a balanced, healthy lifestyle even with children, a job, a spouse and myriad other responsibilities. How do they do it? By learning simple, effective ways to prioritize their own health and wellness.

We've said it before and we'll say it again: Being a mom is tough, especially when it comes to finding time to exercise, eat right and just plain relax while doing all the other things moms do every day. In short, moms are continuously challenged to treat themselves with the same care and concern they selflessly dedicate to their children, their spouse and countless others. Finding the time is one of the biggest challenges, but it's an absolute necessity for your sake and the sake of your loved ones. Here are four ways to stay healthy - physically and emotionally - in the midst of the chaos:

1. Make the world your gym. This might sound strange, but it's great advice, especially when you're running around with your head cut off and can't possibly see yourself making it the gym for an hour a day, three or four days a week. "I don't have the time" is no excuse for not exercising, not when there are so many ways to get a great workout with limited equipment and time. At home, you can increase your metabolism (which promotes weight loss) and tone your muscles with simple body-resistance exercises (push-ups, pull-ups, lunges, squats, etc.) in as little as 10-15 minutes a day. If you're with the kids at a park, bring a few cones and set up a sprint course for you (and them) to run. Even riding the swings can be a heart-pumping, muscle-toning activity. Commit yourself to exercise and you'll find a million easy, enjoyable ways to do it, no matter where you are or how little time you seemingly have.

2. Plan ahead - way ahead. This is a great suggestion in general, but with respect to ensuring proper nutrition for you and your family, it's essential. Why wait until the last minute and end up rushing to prepare breakfast, get lunches ready or whip up dinner after work? In the end, not only do your kids likely suffer from a higher percentage of prepackaged, processed, microwaved foods, but so will you. To combat this all-too-common trend, plan weekly meals. On the weekends, shop for the week, paying particular attention to purchasing a variety of healthy, easy-to-prepare foods you can turn into quick meals. Anything that can be prepared beforehand and/or in large quantities is perfect - leftovers are a great way to ensure good meals during the hectic week. And involve your children in the process; it will take some of the work off your shoulders while teaching them the value of good nutrition.

3. Give yourself a break. Sometimes finding time to do nothing is just as important as finding time to exercise, eat right or do something. Just because you've finally found an "extra" 20 minutes in your day doesn't necessarily mean you've got to fill it with an activity. Taking a few moments to unwind, de-stress and get away from it all can do wonders. If the kids are asleep or otherwise occupied, kick off your shoes and relax in your favorite chair with soft music and aromatherapy (or complete silence, if that's possible); if the house is still bustling, a casual walk around the block can be just as freeing. This can also be a great time to review your day and work through any negative emotions or stresses in a calm, relaxed atmosphere.

4. Put yourself on your list of priorities. This is a no-brainer, but it's the key to accomplishing all of the above. One of the very qualities that makes moms so special - selflessness - can also be their downfall. To avoid this, make sure you're on your priority list (and not at the bottom); this doesn't mean being selfish or putting yourself ahead of your children or your other responsibilities; it's really about identifying when you need your time - and then taking it without feeling guilty. If you're convinced that sacrificing your own health and wellness to ensure the same for your children is acceptable, think of it this way: By giving to yourself, you'll be giving to them, too. By exercising, eating right and maintaining a healthy, balanced lifestyle, you'll be in an infinitely better position to provide for them in every way. And isn't that what being a mom is all about?

Rehab Protocols for Shoulder Injury

Examples include impingement syndrome, rotator-cuff injury, frozen shoulder, etc.

Improve flexibility. You can accomplish this by stretching the chest (pectorals), mid-back (lats), upper neck (trapezius), and posterior shoulder. One of the most common stretches for the shoulder is the anterior shoulder stretch (placing an arm against a door and twisting your body away). Avoid this! It loosens the front shoulder capsule and leads to instability. Always stretch the back of the shoulders instead by crossing your arm across the front of your body to the other side.

Build endurance. Build up movements in pain-free ranges of motion. Wall crawls and lifting exercises using very low weights and high repetitions are good options. Always ensure you get adequate rest between each set.

Increase strength. Begin with isometric exercises, avoiding full effort but increasing repetitions. Whenever we strengthen the shoulder muscles such as the rotator cuff, always avoid using greater than 5 lbs of weight.

The rotator cuff is a small muscle and more weight does not mean better outcomes.

Improve proprioception/balance. This is one of the most overlooked parts of shoulder rehab. You can start with push-ups against the wall, progressing to push-ups on a ball against the wall, to push-ups on the floor, to push-ups on unstable surfaces such as a rocker board, vibration platform or gym ball.

Functional exercises. Gradually build up to throwing, lifting, and reaching activities with no pain. Continue with strengthening exercises while increasing functional exercises.

Eating Light, Eating Right

Summertime is here, which means longer days, warmer temperatures and best of all, plenty of fresh produce. The beauty of summer's produce is not only in the breathtaking color that sweeps through grocery stores or farmer's markets.

The true beauty is actually within the produce. Summer brings health-promoting antioxidants in berries, fiber in corn, vitamin A in peaches, and lycopene, also an antioxidant, in tomatoes and watermelon.

Even cooks with the most basic skills can take advantage of the wonders of summer foods and prepare delicious, good-for-you meals in just minutes. When you combine a little bit of education with simple preparation, it can be fun to mix and match flavor combinations and natural ingredients to create well-balanced meals with optimal benefits. Here are a few quick examples.

Berries Start the Perfect Summer Day

Breakfast is the perfect opportunity to learn how to work seasonal produce into your meals because there are so many quick options that take advantage of summer's offerings. A well-designed breakfast with protein and fiber means fewer cravings later in the day and more active hours to digest nutrients effectively. A simple way to add a taste of summer to this breakfast is with berries.

Berries, together with almonds, make a great topping on all-natural granolas and high-fiber cereals to provide your body the tools it needs for proper digestion. While the granola/cereal supplies the whole grains needed to fuel your body, the fruit is full of antioxidants and fiber. Best of all, this meal can take on entirely new flavors by making the slightest changes, such as strawberries one week and raspberries the next. Berries that are more exotic, such as goji berries and "yumberries," are becoming a healthy trend and easier to find in natural food stores. These are also great mixed when added to your favorite breakfast foods, like whole-grain waffles.

If you're looking for even more of a change from the ordinary, try making a homemade smoothie with 1 cup of plain yogurt, 1 tbsp nut butter, a banana and ½ cup frozen berries. A smoothie made from these types of ingredients is especially refreshing and energy-boosting on hot summer days because it is full of nutrients, fiber and protein to keep you satisfied all morning long.

Between the variety of good-for-you cereals, yogurts and summer berries, breakfast can take on many personalities and flavors. And most importantly, a well-balanced breakfast starts your day right because it gives you the foundation to continue making smart food choices throughout the day.

How Massage Therapy Can Benefit Your Patients

An increasing number of chiropractic offices are benefiting by offering massage therapy to patients. Not only is massage relaxing; it has numerous therapeutic effects, including, but not limited to:

• reducing blood pressure and heart rate;
• increasing local blood flow;
• increasing thoracic gas volume, peak flow and forced vital capacity;
• increasing cytotoxic capacity (activity level of the body's natural "killer cells");
• strongly influencing lymph flow;
• improving gait, range of motion and foot-to-floor force;
• reducing muscle tension and pain after repeated treatments;
• reducing pain, stiffness and fatigue;
• reducing anxiety, tension, pain and depression in cancer patients;
• reducing posttraumatic headache;
• increasing muscle tone and flexibility;
• reducing morning sickness in pregnant women;
• decreasing duration of labor, hospital stay and postpartum depression; and
• applications to sports medicine.

I have worked for chiropractors for over 12 years in various capacities.
As a massage therapist, I market myself to the public, often bringing in new patients to the office. Patients unfamiliar with chiropractic are often more likely to consider massage than having their backs "cracked." Once they meet the doctor, it is easier to refer them for chiropractic care. Without fail, I can palpate an area in need of a chiropractor's touch. I ask, "Is that tender? Have you ever seen a chiropractor?" It's a gentle lead-in to refer them to seek chiropractic care. Also, the doctor refers motor-vehicle-accident patients to me for soft tissue work. It's a symbiotic relationship.

By working together toward the common goal of helping the patient get well (and stay well), the chiropractor and the massage therapist can both reap the benefits. Since more and more insurance companies now recognize the value of massage therapy and are pay accordingly, it's an all-around great tool to increase the growth of your practice.

Staying Healthy During Tough Economic Times

Many of us are feeling the economic crunch these days. Money is tight and the bills continue to arrive in our mailboxes. Stressful times such as these demand resiliency on our part, particularly in terms of our exercise and diet habits. Interestingly, a mentally stressed state can promote inflammation throughout the body. Avoiding mental stressors is not likely to be easy during these times, so we must consider the importance of avoiding inflammation caused by other factors, such as poor diet and lack of exercise.

When you hear the word inflammation, you probably think first about swelling, redness, pain, etc., that can occur following an acute injury, irritation or infection. In general, this is short-term, localized inflammation (confined to a certain area of the body). But inflammation can also occur without physical injury. This is general, body-wide (systemic) inflammation, and it can cause subtle biochemical injuries to body tissues, increasing the risk of developing a number of serious diseases over time.

Lean meat, fish, chicken, fruits, vegetables and nuts form the foundation of a diet that limits a postprandial inflammatory response. This is referred to as an "anti-inflammatory diet." Not surprisingly, this diet is recommended to help prevent the above-mentioned pro-inflammatory diseases, the treatment of which represents a massive drain on financial resources, both personally and for businesses. A common argument is, "I can't afford to eat lots of fruits and vegetables," or "Healthy foods are expensive." Let's do a quick comparison. A cup of coffee and a doughnut can cost up to $5. A 20 oz. bottle of soda costs more than $1. In contrast, a 5-pound bag of frozen carrots, broccoli and cauliflower costs $5 at Sam's Club, and a 1-pound container of pre-washed organic salad greens costs about $4. Both of those items can be consumed over several days by several people.

A large sweet potato that can be split between two meals costs about 75 cents. While certain nuts are very expensive (macadamias, for example), many are very reasonable. Lean meats, fish and chicken are reasonably priced and can be added to the vegetables and sweet potatoes. Fresh fruit remains very reasonable and should be one of the snacks of choice. Dark chocolate is inexpensive and can be mixed with raw nuts and raisins for a great snack or dessert.

It is not more expensive to eat healthy, anti-inflammatory foods, if one shops wisely. Certainly, preventing the expression of chronic disease will save countless dollars and heartaches associated with the accelerated morbidity and mortality associated with pro-inflammatory living. In short, we cannot afford to eat any other way but anti-inflammatory. Paying for expensive medical care will put most of us into debt even when economic times are good. So it makes no sense to pursue disease and expensive medical care with a pro-inflammatory lifestyle when economic times are not so good. Talk to your doctor for more information.

Hidden Dangers in Common Foods

You may have heard this before, but it deserves repeating: Many prepackaged and processed foods contain non-nutritious chemicals and food additives, including one or more of the following three ingredients: refined grains, trans fats and refined sugars. If we remove these three ingredients, we automatically remove many others simply by association.

Dangerous foods can be defined as nutritionally deficient, frequently consumed and advertised to have "health benefits." The following foods have been chosen because in many cases, they contain refined grains, trans fats and/or refined sugars, and are consumed as daily "staples" by far too many people:

Breakfast Cereals: Most people start their day with some brand of cereal that may advertise numerous health benefits on the front of the box or package. When the list of ingredients is closely examined, you'll find as many as 32 items. Among these ingredients, usually in the first few listed, are the refined grains, partially hydrogenated vegetable oils and refined sugars.

Margarine and Butter Substitutes: Margarine is partially hydrogenated vegetable oil. This trans fat was advertised heavily for several decades as a healthy alternative to butter. Most of today's new butter replacements are not much better.

Breads, Bagels, Croissants: Most commercial breads are made with enriched wheat, partially hydrogenated vegetable oils and refined sweeteners such as high-fructose corn syrup. The lengthy list of ingredients includes the isolated synthetic ingredients also found in breakfast cereals.

Salad Dressings: A number of salad dressings contain high-fructose corn syrup and partially hydrogenated vegetable oil. The low-fat dressings are often higher in refined sugar.

Pasta: Pasta comes in many shapes and sizes. It is most often made out of enriched wheat. The vegetable pastas are made out of durum semolina, which is not whole wheat.

What have we learned? All of these foods can contain superior nutrition if they include whole grains, healthy fats and non-refined sugars, but unfortunately, most don't. Truly superior nutrition requires returning to a diet that excludes prepackaged foods and convenience or fast foods. It requires taking the time to read through a list of ingredients to know what you are eating, and choosing whole foods. Talk to your doctor for more information.

Putting Health Into Motion

Every single bone forms some type of joint with another bone
because joints allow us to have motion. When motion is normal at
a joint, life is good. But daily activities or injuries can
cause improper position of the bones, resulting in abnormal
movement at the joint. This can lead to problems like swelling,
pain, muscle spasms and arthritis later in life. The point is,
from head to toe, your joints occasionally need a tune-up. Let's
take a look at some of the more common trouble spots and what a
chiropractor will do to get the healing process started.

Head and Neck:
When patients have headaches, they almost always have a lack of
normal movement of their skull and the first two cervical
vertebrae (bones). By restoring alignment to these bones, muscle
tension is released. This allows blood circulation and nerve
information to flow better.

From Shoulders to Hands:
You probably know a lot of people who have shoulder injuries.
Well, our shoulder is made up of more joints than just the ball-
and-socket joint. Anyone with shoulder pain likely has one or
more of these joints that need to be realigned. Moving down the
arm, we can find elbow tendonitis (golfer's elbow, tennis elbow),
carpal tunnel syndrome and other repetitive-use injuries that can
cause considerable pain, swelling and muscle spasms. In general,
pain in any of these joints can be treated quite effectively with
chiropractic care.

Hips and Knees:
Hip joint arthritis is very common these days, and you might even
know someone who has had their hip replaced. When a hip is not
in good alignment, the same pattern we have talked about exists.
It can lead to lack of normal movement, arthritis and pain. And
ligament injuries in the knee and knee cap pain often arise due
to the leg bones being malpositioned.

Feet and Ankles:
Did you know we actually have three arches of the feet that are
supported mostly by a large ligament and secondarily by the bones
and muscles? When we have a collapse of these arches, which
happens in eight out of 10 people in the world, we can have a
variety of painful conditions.

The moral of this story is this:
No injury or pain is ever just muscular. You know now that
muscles attach to bones and bones make up joints everywhere in
the body. It may be the muscles giving you pain, but unless you
have the joints examined, you could be setting yourself up to
have a relapse or a flare-up down the road. Ask your
chiropractor for more information or contact me directly at
Anza Pain Treatment Center

The Chiropractic Solution to Neck Pain

Neck pain is quite common, and most people simply carry on with their activities of daily living. However, about 5 percent to 10 percent of people develop debilitating symptoms. Unfortunately, even among those folks who do not have disabling pain, the majority find their neck pain is stubborn and recurrent to some degree.

The renewed interest in neck disorders among clinical researchers has
spurred some interesting studies. In the March/April issue of the
Journal of Manipulative and Physiological Therapeutics (JMPT),
Canadian scientists have shown that arthritis in the neck might affect
balance. This could mean that in cases of poor balance or repeated
falls among the elderly, treatment of the cervical spine might have
value. This could represent a "top down" strategy, which is a bit
different from the "bottom up" approach to balance training more
commonly utilized in rehabilitation.

In the February issue of JMPT, a complementary study by New Zealand and Canadian researchers suggested spinal manipulation of the neck can relax muscles in the arms and could be useful in relaxation of the whole body. This implies anything causing tightness in the neck joints also might cause muscle pain in the arms or elsewhere. Since manipulation and manual therapy are primary treatments for neck problems, a doctor of chiropractic should be among the first providers consulted for this type of pain.

So, how fast can a patient with neck pain expect to feel better with chiropractic care? By chance, in the same March issue of JMPT, British authors studied which neck symptoms might respond the quickest to hands-on treatment. Overall, considering all possible neck area complaints, about 70 percent of patients reported immediate favorable responses to manipulation. However, if patients complained about more specific things like headaches, shoulder or arm pain, reduced arm or neck movement, neck pain, or upper or middle back pain, the percentage of those who reported immediate improvement in pain rose to an incredible 95 percent!

The moral to this story is clear: If you're experiencing neck pain and haven't scheduled an appointment with a chiropractor, you're missing the perfect opportunity to resolve your pain.

For more great pain solutions visit Anza Pain Treatment Center.

Tips for Sleepy Teens

Let's face it - teenagers stay up until the crack of dawn and sleep until noon every day, right? OK, so maybe we're exaggerating slightly, but there's a case to be made. A recent survey by the National Sleep Foundation found only 20 percent of teens got the recommended nine hours of sleep a night.

Furthermore, more than a quarter of the teens surveyed (28 percent) reported falling asleep in class and more than half (51 percent) reported driving while drowsy. Lack of sleep also affected academic performance: Teens who didn't get enough sleep were more likely than their peers to get lower grades, while 80 percent of those who got an optimal amount of sleep reported achieving A's and B's in school.

So, how do you help your sleepyheaded adolescent prepare for the added stress of college, particularly if you won't be around to serve as their alarm clock? Here are some tips, courtesy of US News & World Report, to help your college-bound kid get adequate sleep:

Be consistent.
Tempting as it might be to sleep in on weekends, try and keep to as regular a schedule as possible. Sleep researchers suggest a bedtime of somewhere between 11 pm and midnight, but if you find yourself getting up later once college begins, try and keep to that schedule.

Become a morning person.
Painful as it might be, one of the best ways to retrain your body to a better sleep schedule is to be more alert earlier in the day. Starting at least three weeks before the school year begins, wake yourself up progressively earlier several days in a row and get out in the sun. The sunlight helps your internal body clock reset itself to your new schedule.

Schedule classes carefully.
If you are naturally a night owl, don't schedule an 8 a.m. class three days a week. Just because you had to be up that early in high school doesn't mean you have to do so in college.

Compensate.
If being a morning person is just out of the question, but you get stuck with that 8 a.m. physics class, try and shift your schedule to study in the afternoons. But don't pull an all-nighter of
studying - you'll just be even more exhausted in class the next day.

More more great tips visit Anza Pain Treatment Center