Chiropractic care has been helping CrossFit enthusiasts maximize performance and minimize injuries for a long time. CrossFit is an intense workout regime embraced by over 5 million people each year. Given its demanding nature, many CrossFitters, who often have sedentary jobs, find themselves prone to injuries. However, these injuries are not inevitable. Incorporating stretches, foam rolling, and other mobility exercises into your routine can significantly reduce the risk of injury. Additionally, chiropractic care offers numerous benefits for CrossFitters, enhancing their performance and overall well-being.
Chiropractic Care and Injury Prevention
CrossFit workouts involve high-intensity movements that can strain muscles and joints. Regular chiropractic adjustments help maintain proper alignment of the spine and joints, reducing injury risks during workouts. Poor form during lifts and exercises is a primary cause of injuries. Misaligned joints can lead to unintended poor form. Chiropractic care enhances joint function, increases range of motion, and improves form, thereby preventing injuries.
Get the Most out of your Workout
Proper joint alignment and function improves biomechanics of the spine or other effected joints. Improved mechanics allow you to get the most out of your workout, including more intense Crossfit workouts. When the body is in alignment, muscles function optimally, allowing athletes to generate more power and strength.
Recovery, Recovery, Recovery!!
CrossFit workouts can be intense, often resulting in muscle soreness and fatigue. Being in optimal alignment with Chiropractic adjustments will promote faster recovery by reducing inflammation, improving blood flow and aiding the body’s natural healing processes. The better your recover, the more you can perform on your next workout.
Enhanced Range of Motion
Flexibility and range of motion are crucial in all aspects of life, including CrossFit. It is important to have smooth movements to aid with proper form and technique. Chiropractic care improves joint function and reduces muscle restrictions, helping CrossFitters move more freely and efficiently. Given how much time we spend sedentary in front of a computer with poor posture, achieving full range of motion when starting to work out can be challenging. Regular chiropractic visits can significantly improve this.
Prior to any big workout including CrossFit it can be beneficial to warm up your core. Core engagement is critical to preventing significant injury during a workout. If we engage the core for a few minutes prior to a workout, it will be there to support us when we need it. Plus, it can help with your form, especially with more intense movements.
Also, don’t forget to stretch after the workout. You have spent all that time working your muscles, shortening them and putting stress on the surrounding joints. Take the time to lengthen those muscles after your work out. They’re already warmed up, they’ll have good blood supply and post workout stretching has been shown to reduce soreness and speed up recovery.
Overall, chiropractic care supports the health and performance of CrossFit athletes by addressing musculoskeletal issues, promoting better range of motion, optimizing overall function and faster recovery. It’s essential for athletes to work with qualified chiropractors who understand the unique demands of CrossFit training. At Desert Valley Chiropractic, we are dedicated to providing expert care to help you achieve your fitness goals safely and effectively.
Is your commute a pain in the neck? Is At some point most of us have experienced upper back and neck pain while driving. Perhaps you turned your head to the side to shoulder check and felt a sharp shooting pain, or just a “crick” in your neck.
This is a problem.
It’s even more of a problem when the neck pain causes you to recruit your upper body to shoulder check. Or it can get worse and you just “hope for the best” and not shoulder check at all. We have all seen other drivers do that one.
It’s important to know what causes your commute to be a pain in the neck and how to fix it before you cause an accident.
Don’t accept anything less than a full range of motion.
This is not an “eh…its good enough” moment, you need to be able to comfortably turn your head. Your safety and the safety of others are at risk here. As a Chiropractor its crucial to evaluate a patient’s range of motion with they have neck pain. How far can you turn your head to the left and then to the right.
A full range of motion should include the ability to turn your head so your chin is in line with your shoulder. You should be able to do this without shrugging your shoulders or turning your body and you should not have pain of any kind. You don’t have to go “full exorcist” but you should easily be able to bring your chin near your shoulder. If you can’t it is a sure sign that there is a problem not just with the muscles, but also the bones in your neck.
The pain may be more than just your commute.
The pain in your neck while driving may be more than the length of your commute, or the frustration of driving in heavy traffic. The likelihood is that there are other factors as well, and your commute is where the pain manifests.
Most people work at a desk all day with poor posture, and then double up on the poor posture on the commute back home. At a red light look at the posture of the other drivers around you. I am sure you’ll notice that their head is way forward, their shoulders are rounded forward, and they are probably slouched down in the seat.
This posture puts a tremendous amount of extra load on your neck, leading to muscle fatigue, soreness, misalignment of the bones in your neck, and finally pain.
One simple thing.
While this tip is not going to fix the root cause of this problem (misalignment if the bones in your neck), It can be a very helpful thought when it comes to better posture. Try pushing or pointing the top of your sternum (breastbone) towards the sky. This naturally helps you sit up straighter and pulls your neck and shoulders back.
It’s all about alignment.
As tempting as it might be to chalk up your neck pain to stress or needing a massage, the reality is that your commuting conundrum comes down to alignment.
Think about it this way.
Your entire central nervous system travels to every part of your body from your brain and your spinal cord. The majority of your peripheral nerves pass through one or more areas of your spine. When your spine is out of alignment, these nerves become cramped sending distress signals to your brain. This can present in the form of pain, numbness, tingling, or even burning.
Over time, if the neck is not realigned, the muscles begin to compensate for weakness or pain creating even bigger problems than before. If you fix the alignment problem, you fix the nerve problem which, in turn, fixes the muscular problem.
Chiropractic care is the best way to realign your spine and restore your neck’s range of motion. The cervical vertebrae, the bones closest to the skull, are capable of moving in every direction. But if they are misaligned, their movement is impeded. By carefully and strategically realigning these bones as well as the rest of the spine, you will find your range of motion is restored and your pain is relieved at the source.
Stop relying on your mirrors and dumb luck to stay safe on your commute.
There are some surprising benefits of chiropractic care. It’s a drug free, non-invasive approach to healthcare that has become popular in recent years. In this blog post, we will discuss some of the benefits of chiropractic care and how it can help improve your overall health and well-being.
Benefits of Chiropractic Care: Pain Relief
One of the primary benefits of regular chiropractic care is its ability to relieve pain. Many people turn to chiropractic care as a form of pain management. Patients seek out chiropractic for conditions such as back pain, neck pain, and headaches. Chiropractors use a variety of techniques to relieve pain, reduce inflammation and improve range of motion. These may include
Spinal adjustments to improve joint function.
Electronic muscle stimulation to reduce tension.
Rehabilitative Exercises to improve stability of an area.
Benefits of Chiropractic Care: Improve Mobility and Flexibility
A common complaint that many people present to a chiropractor is a decrease in mobility and flexibility. This is because the spine plays a crucial role in the body’s movement. When the spine is out of alignment, it can lead to stiffness, limited range of motion, and even muscle imbalances. Chiropractors can use spinal adjustments to realign the spine, to help to improve mobility and flexibility. This can lead to reduced pain, better posture, less strain on the joints, and improved athletic performance.
Benefits of Chiropractic Care: Its not just a treatment for the Spine
While it is true that Chiropractors focus heavily on the spine, for many of us it is not only about improving the alignment of the spine. Joint restriction or misalignment in the extremities can lead to a decrease in motion and pain. This can have a negative impact on shoulders, elbows, hands/wrists, hips, knees, ankles, and feet. Many Chiropractors can improve mobility and reduce the pain in these areas through a Chiropractic adjustment.
Benefits of Chiropractic Care: Boost Your Immune System
Chiropractic care can also help to improve overall health by boosting the immune system. The spine is closely connected to the nervous system. When the spine is out of alignment, it can negatively impact the functioning of the nervous system. This can lead to a weakened immune system, making the body more susceptible to illness and disease. By realigning the spine, chiropractors can improve the functioning of the nervous system. This can can lead to a stronger immune system and better overall health. Which is just one reason why patients continue to get adjusted; the benefits of long term chiropractic care.
Studies have shown that regular chiropractic care can increase the number of white blood cells,. White blood cells are responsible for fighting off infections and illnesses. A better immune system can lead to fewer colds and illnesses and a faster recovery time when they do occur. Additionally, the reduction in stress and improved nervous system function can have a positive impact on the immune system as well.
Benefits of Chiropractic Care: Improved Mental Health
In addition to the physical benefits, chiropractic care can also have a positive impact on mental health. Many people experience stress and tension in their muscles, which can lead to headaches and other symptoms of tension. Chiropractic care can alleviate many of the common symptoms of stress, including muscle tension, pain and headaches. Less of these symptoms can improve overall mental well-being.
Furthermore, research suggests that regular chiropractic care can also help to reduce symptoms of anxiety and depression by promoting a sense of relaxation and balance in the body. This is because chiropractic care can help to regulate the nervous system, which plays a key role in mood regulation. Additionally, the natural and holistic approach of chiropractic care can also help to promote a sense of well-being and reduce feelings of stress and tension. Long-term chiropractic care can also help to maintain a sense of balance and well-being, preventing the onset of mental health issues.
Benefits of Chiropractic Care: Improved Digestion and Respiratory Health
Chiropractic care can also help to improve digestion and bowel regularity. The nervous system controls the digestive system, and when the spine is out of alignment, it can negatively impact the functioning of the digestive system. Regular chiropractic care can help to improve the functioning of the nervous system, which can lead to better digestion and bowel regularity.
The care provided by a Chiropractor can also help with conditions such as asthma, allergies, and sinus problems. The nervous system controls the respiratory system, and when the spine is out of alignment, it can negatively impact the functioning of the respiratory system. Regular chiropractic care can help to improve the functioning of the nervous system, which can lead to better respiratory function and less problems with asthma, allergies, and sinus problems.
Benefits of Chiropractic Care: It’s Non-Invasive and Drug-Free
Finally, chiropractic care is a non-invasive and drug-free approach to healthcare. Unlike some forms of conventional medicine, which may involve surgery or medications, chiropractic care is a natural and holistic approach to healthcare. This can be especially beneficial for people who are looking for an alternative to traditional forms of healthcare or who want to avoid the side effects of medications.
In conclusion, there are many benefits of chiropractic care. It is a form of alternative medicine that can offer many benefits to people looking to improve their overall health and well-being. It can help to relieve pain, improve mobility and flexibility, boost the immune system, improve mental health, digestion and bowel regularity, respiratory function and less problems with asthma, allergies, and sinus problems. It also provides a non-invasive and drug-free approach to healthcare. If you are experiencing pain or other symptoms, or simply want to have a healthier life… consider a visit to a Phoenix Chiropractor near you.
Here we are in September and while it is “ Pumpkin Spice Season” many other places here in Phoenix it is still HOT! As we head into what we all hope is the last bit of our summer I want to talk about the importance of staying hydrated! This months biohack is hydration and how proper hydration improves the way your body functions.
I tell patients all the time at Desert Valley Chiropractic “a car ride in Phoenix is enough to dehydrate you!” and I am only partially kidding! If you are already walking around “ under hydrated” it does not take much in our desert heat to tip the scale into dehydration.
It is estimated that about 75% of Americans are chronically dehydrated . By definition dehydration occurs when more fluids are leaving the body through sweating, breathing, urinating, defecating, and crying than are coming in. The recommended amount of water you should be taking in is a minimum of half your body weight in ounces of water. So if you weigh 160lbs you should drink 80 oz of water or 8 10oz glasses.
Exercise and water:
The rule of 1/2 your body eight in ounces does not account for exercise or our desert climate! When exercising you should add 10 ounces for every 20 minutes of exercise. So if you do a 60 minute workout add an additional 30 oz. In our 160lbs scenario you would want to drink about 130- 150 oz of water in a day. Another important piece of the hydration game is electrolytes. If you have become dehydrated your body will need the help of electrolytes to allow water to enter the cells and truly rehydrate you.
How do I know if I am dehydrated?
A simple way to check your hydration is to pinch the skin on the back of your hand. If you pinch the skin and it quickly it goes back into place, then god job! You are fairly well hydrated if it slowly returns to normal over a few seconds you could use a glass of water.
Here is a list of symptoms that indicate your body is not getting enough water and you may be chronically dehydrated or under hydrated.
Constipation
Dark urine
Headaches
Lightheadedness and dizziness
Dry mouth
Muscle cramps
Rapid heart beat
Extreme thirst
Less frequent urination
No tears
Unsatisfied hunger
Low blood pressure
High blood pressure
Skin disorders
Brain fog
Irritability
As you can see these symptoms involve multiple systems in the body, they are also often shrugged off as “normal”, part of other pathologies or unknown causes.
What about electrolytes?
I see a lot of patients who tell me ( emphatically) they are drinking lots of water! Yet they still have muscle aches, cramps, headaches, and constipation. As a result we are having trouble getting their adjustments to “hold” or feel good for as long as we would like between visits. This is where electrolytes come into play.
Electrolytes are minerals involved in the many processes of the body including muscle contraction, pH regulation and hydration. The following electrolytes are found in the body bicarbonate, phosphate, magnesium, calcium, chloride, potassium, and sodium. Also, these minerals are found in fluids like sweat, blood and urine. Sweating, excessive urination, and certain mediations can deplete these minerals. Once in the body these minerals become positive and negative charges that help spark the firing of nerve cells and the regulation of the flow of water in and out of the cells. This is why you can be drinking a lot of water but if the electrolytes are off you are not actually hydrating the cells and rehydrating your body.
Natural sources of electrolytes
Coconut water
Bone broth
Celery
Cucumber
Pink Himalayan salt
Remember to look for healthy organic options when you can!
Situations that can call for some extra electrolytes are intense workouts or sweat sessions ,( remember what I said about phoenix car rides?!), a night out with some drinks, spending time at higher elevations like flying or hiking our beautiful mountain trails! When you can try to supplement with electrolytes before some of these activities. I prefer electrolyte supplements like Liquid IV and Nuun tabs over some of the other sugar filled and dye filled options.
While it is important to increase your water intake if you are dehydrated your foods can also be a source of hydration and electrolytes especially fruits and vegetables.
Foods that hydrate
Strawberry’s 92 % water
Water melon 92 % water
Tomatoes 94% water
Carrots 90% water
Zucchini 95% water
Cucumbers 90% water
Bell peppers 92% water
So as we come to the end of our hot sweaty summer remember to hydrate your body and get those electrolytes in!
Here we are in September and while it is “ Pumpkin Spice Season” many other places here in Phoenix it is still HOT! As we head into what we all hope is the last bit of our summer I want to talk about the importance of staying hydrated! This months biohack is hydration and how proper hydration improves the way your body functions.
A simple way to check your hydration is to pinch the skin on the back of your hand. If you pinch the skin and it quickly it goes back into place, then god job! You are fairly well hydrated if it slowly returns to normal over a few seconds you could use a glass of water.
Situations that can call for some extra electrolytes are intense workouts or sweat sessions ,( remember what I said about phoenix car rides?!), a night out with some drinks, spending time at higher elevations like flying or hiking our beautiful mountain trails! When you can try to supplement with electrolytes before some of these activities. I prefer electrolyte supplements like Liquid IV and Nuun tabs over some of the other sugar filled and dye filled options.