Santa Barbara
71° F
Clear
Clear
Santa Maria
70° F
Clear
Clear
San Luis Obispo
71° F
Clear
Clear
Ventura
68° F
Clear
Clear

Chiropractors can help treat injuries

Published On: Mar 26 2013 02:41:09 PM CDT
Updated On: Aug 22 2013 12:30:52 PM CDT
hip back back

iStock

By Koren Barwis, Pure Matters

I am injury prone.

In my twenties, I tried training for a marathon and ended up with IT (iliotibial) band syndrome – scorching pain on the outside of my right knee. Also in my twenties, my ankle gave out on a Washington, D.C. cobblestone sidewalk, leaving me with chronic ankle pain ever since. I feel like I've had it all; shoulder pain, lower back pain, runner’s knee ... and most recently, the dreaded plantar fasciitis.

I'm not sure if it is my genetics or my training protocol, but if I do something long enough or hard enough, I end up with some sort of tendonitis somewhere. It is especially annoying because I actually enjoy working out, but am limited by my injuries. When I run more than six or seven miles a few times a week, my body starts breaking down. Fundamentally, I think it has something to do with the way my hips, knees and ankles align. Or it could be my fairly flat feet, for which I have custom orthotics. Whatever it is that causes my frequent injuries, I have learned a few things in dealing with them, which I'll share with you.

RICE

Start with R.I.C.E. (rest, ice, compression, and elevation) immediately. This combination helps keep swelling down, which is critical to a quick recovery. And don’t forget the Aleve, too.

Get Help STAT

Do not wait to get an injury looked at by a professional. You may think you just twisted something, but there could be a hidden fracture or torn ligament. When I twisted my ankle, I didn’t have it examined until years later when the injury and scar tissue had caused permanent damage. I honestly believe had I had it treated right then, I wouldn’t be dealing with the chronic pain that I now struggle with.

Follow Advice

If your doctor advises you to rest it, REST IT. Don't think you know more than your doctor.

Look for Alternative Treatments

I use a chiropractor regularly because he looks at the entire body and alignment. He doesn't just look at the isolated pain point. He looks for the cause of the issue. I've also used acupuncture, massage, and ice baths.

Stay Active if Possible

Don't use an injury as an excuse to give up physical activity completely. With most injuries there is something you can do. Biking and swimming are usually the go-to suggestions of most professionals.

All that said, the best way to deal with injuries is to avoid them! Here are a few suggestions to help keep yourself injury-free.

Warm Up

Take five to 10 minutes to warm up walking on the treadmill or spinning on the elliptical. Follow that with some functional movements – a few sun salutations, walking lunges, jumping jacks, push ups.

Start Slowly

When you move into your actual workout, don't go 100% out of the gate. Start with a few sets at 60-70%. For example, if sprinting, do one set of sprints at ¾ effort before going full out. Same goes for weight-lifting sets.

Try a Supplement

There are a ton of great supplements designed support athletes that actually work. Be sure to take them for four to six weeks before deciding whether they work for you – these types of supplements need time to be effective.

Cross Train and Strength Train

To minimize muscle imbalances and overuse, be sure to try other types of exercise. Love to run? Still try to get at least a few bike or rowing sessions in each week. And don’t forget about strength training, with particular focus on core strength which will support all your other activities.

Stretch and Increase Flexibility

If possible, work in a few yoga sessions per week. I also try to stretch after I workout, when I'm warm. When dealing with an injury, it is even more important to stretch those muscles and keep them from tightening up. I follow up stretching with icing.

When I whine about being injured again, my chiropractor reminds me – active people get injured. It is better to be active and deal with a little ache than to sit on the couch all day. I also tell myself that an injury is my body's way of telling me that something is off or that it is time to lay off a certain method of training.

Listen to your body, follow its lead and with time and care, you'll be back in the game in just a few weeks.

Source: Pure Matters

Comments

The views expressed are not those of this company or its affiliated companies. Please note by clicking on "Post" you acknowledge that you have read the Terms Of Service and the comment you are posting is in compliance with such terms. 
blog comments powered by Disqus
  • fatal_accident_investigation

    Extensive Investigation into Triple Fatal Accident

    An extensive investigation is underway to determine the cause of death in a triple fatal rollover accident Monday morning in Santa Barbara.

  • State Street Benches Gone

    Benches Removed in Two Block Area of Downtown Santa Barbara

    Benches have been removed in a two block area of State Street between Haley and Ortega Streets in downtown Santa Barbara.  The city says they are being cleaned and repaired.

  • Santa Barbara County Sheriff s candidates forum

    Santa Barbara County Sheriff Candidates Face-Off

    Santa Barbara County Sheriff candidates squared-off at a candidates forum Wednesday night.

  • Triple Fatal Auto Accident on Highway

    3 Dead In Early Morning Accident, Driver Arrested For DUI

    The 101 southbound through Santa Barbara reopened just before 12:30 Monday afternoon as authorities investigate what they say was a deadly two car DUI accident.

  • fuzion_store_business_santa_barbara

    UCSB Group Boycotts Business For Promoting Deltopia

    A UCSB student group is boycotting a local business for creating the Deltopia Facebook page, which they said brought in thousands of outsiders to the small college town.

  • Roger Aceves Runs for Santa Barbara County Supervisor Seat

    Goleta Mayor Roger Aceves is running for Santa Barbara County Supervisor.

  • girl_child_coughing_sick_whooping_cough

    Contagious Diseases Making a Comeback in California

    Deadly diseases that were a thing of the past are making a comeback in California.

  • Ordinary Citizens Receive Awards for Acts of Heroism

    Ordinary Citizens Receive Awards For Acts of Heroism

    The Santa Barbara Police Department recognized some ordinary citizens doing extraordinary things. An awards ceremony was held Wednesday to recognize the acts of heroism.

    Each year officers nominate those in our community who they feel are deserving of the "Extra Step Awards" These awards recognize acts of heroism that include saving lives and aiding officers in fighting crime.

    A total of 8 people received the prestigious annual award sponsored by the Kiwanis Club of Santa Barbara. They include:

    Daniel Green
    Mr. Green, Head of Security Operations at the Wildcat Lounge, assisted SBPD officers on multiple occasions in 2013 dealing with combative subjects and with alcohol-related, narcotics, and DUI investigations.  He was nominated by Officer Ethan Ragsdale.

    Thomas Eck
    Mr. Eck, the Santa Barbara High School Track Coach, prevented a felony fugitive from stealing a van and potentially driving through a crowd of student athletes and spectators leaving a track meet at Santa Barbara City College.  He was nominated by Officer Carl Kamin.

    William Barbaree & Nicholas McGilvray
    Mr. Barbaree and Mr. McGilvray performed lifesaving first aid, prior to the arrival of emergency personnel, to James Atwood and Ellen Atwood, two motorcyclists that had been struck by a drunk driver.  They were nominated by Officer Heather Clark.

    Devin Shaw, Eva Pagaling & Steffanie Colgate
    Mr. Shaw, Ms. Pagaling, and Ms. Colgate witnessed the hit-and-run collision that resulted in the death of Mallory Dies.  They pursued the suspect, tried to persuade him to return to the scene of the collision, called 9-1-1, and directed officers to the suspect's location resulting in his apprehension.  They were nominated by Officer Jaycee Hunter.

    Scott Houston
    Mr. Houston came to the aid of an officer struggling in the street with a bank robbery suspect, helping to detain the suspect until additional officers arrived on-scene.  He was nominated by Officer Richard Washington.

  • Lupita Nyong'o

    REUTERS/Danny Moloshok

    People's 'World's Most Beautiful' list 2014

    People magazine recently named Lupita Nyong'o its "World's Most Beautiful" for 2014. See which other ladies earned a coveted spot on the annual list.

  • Who's the Boss blurb image

    Sony Pictures Television

    Where are 'Who's the Boss?' stars now?

    With Tony Danza marking his 63rd birthday on Monday, join us for a look at what he and the rest of the cast of "Who's the Boss?" are up to today.