The Young Athlete

In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer, dance, or Little league team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning for preventing injuries on and off the playing field.

Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training, and rest that the body needs to engage in sporting activities.

Encourage your child to:

  • Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads, and shoes fit your child or adolescent.
  • Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies and vegetables rather than potato chips.  Make sure meals are high in protein to help with muscle breakdown.
  • Maintain a healthy weight. Certain sports, such as gymnastics, wrestling, and figure skating may require your athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
  • Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-oz glasses of water a day.
  • Avoid sugar-loaded, caffeinated, and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.Teenagers_playing_Sports
  • Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game, or meet.  I’m always amazed at how many athletes we treat that tell me they never warm up!  A slow jog, jumping rope, and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
  • Take vitamins daily. A multivitamin and magnesium are good choices for the young athlete. Young athletes use their bodies in an incredible way and if nutrients aren’t properly replenished you can be prone to muscle injuries.
  • Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
  • Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability, and loss of interest could indicate that your child is fatigued.

Chiropractic Care Can Help

Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition, and injury prevention to young athletes.  When an athlete sustains an injury, a doctor of chiropractic can help speed recovery and instruct the young athlete on how to avoid a repeat injury.

Doctors of chiropractic are also certified to perform school spots physicals.  If you have questions about your young athlete and how to help them perform better or stay injury free, talk to one of the doctors at Minser Chiropractic today!

 

7 Steps to Be a Morning Workout Person

Even if you are an early bird, getting up before the sun rises to go sweat your butt off can be seriously daunting. The good news: It is possible to become a morning workout person. Just follow these 7 steps.

Step 1: Pack a bag. Every night when you get home from work, put your dirty gym clothes in the hamper and set aside a crisp, new exercise outfit. Having to dig through your dresser drawers at 6 am is no fun.

cardio-running-on-a-treadmill-picjumbo-comStep 2: Force yourself out of bed.  Move your alarm clock across the room That way you can’t sleepily snooze-button your way through your morning sweat session.  By forcing yourself to jump out of bed to silence the dreaded buzzer, you are forcing yourself to wake up quicker.

Step 3: Have a light snack. Eating a full meal in the morning before your workout can make you feel sick. Instead, try something light before your workout so you are not starving and then another light snack after.

Step 4: Skip the booze. A glass of wine at dinner can be a great way to unwind, but even a small amount of alcohol can make you sluggish in the morning. If you do drink the night before, just make sure to drink extra water before you go to bed.  Otherwise, you could be dehydrated during your morning routine.

Step 5: Go to bed early. Once you get into a routine of waking up early, you’ll automatically start going to bed earlier.  Adequate rest will not only improve your mood but it will allow for adequate recovery time for your body.

Picture1Step 6: Make friends. It can be easy to slip up and forget to go to the gym. Something that can keep you motivated is making friends at the gym who will help you stick to your routine. Set up a schedule to encourage these dates and watch your health improve with a buddy!

Step 7: Plan your routine. Having a plan will make hitting the gym early in the morning much easier. Sign up for a fitness class or map out your exercise routine. Utilize technology and try a new workout routine from the web. This will help spice up your daily workout and you may find a new exercise that’s just right for you!

If you need help getting started on an exercise routine let us know!  Our exercise department can help you create specific routines to focus on your target areas!!

Pregnancy Pains? Try Chiropractic!

New mothers and moms-to-be can attest to the aches and pains that can accompany their pregnancies.  Most commonly, we see complaints involving low back and pelvic pain, but many women may also experience mid back and rib pain, muscle achiness, sciatica (pain into the legs), and heartburn.  These aches and pains can become a real nuisance for these women and make pregnancy a difficult time.

During pregnancy, the average woman can gain 25-35 pounds, or even more, which can place increased stress on her joints and tighten muscles of her neck and back.  Weight gain during pregnancy changes a woman’s center of gravity forward, which places further stress on her low back spine.

Pregnant women also create hormones to help relax and loosen the ligaments attached to the pelvis to accommodate for baby’s growth, which may cause imbalances of the spine and pelvis.

pregnantLuckily, chiropractic care can have a dramatic and positive effect on the pain a woman may experience during her pregnancy.  A chiropractor is trained to detect any imbalances that may exist in the spine and pelvis, as well as find muscles that may have tightened up due to her pregnancy.

Chiropractic adjustments are safe for both mom and baby and may be able to give immediate relief of pain.  Chiropractors can also recommend and perform muscle work and/or acupuncture to help with pain or other symptoms experienced as well.

Prenatal exercises can be prescribed to help stretch and strengthen muscles of the back and pelvis to prepare for labor and delivery.  Nutritional advice can also be given to help a women enjoy a healthy pregnancy for herself and her baby.

Chiropractic care can also help after labor and delivery.  During the first couple of months post-delivery, the ligaments that were loosened during pregnancy begin to tighten again.  It is important to treat any imbalances in the spine and pelvis brought on during pregnancy or from delivery before the ligaments return to their pre-pregnancy state to prevent further muscle tension and pain.

If you or a loved one is an expecting mother and has questions on the benefits of chiropractic during and after pregnancy, ask one of our doctors.  We love helping women enjoy their pregnancies naturally and pain-free!

 

TMJ? Try Massage!

Do you suffer from TMJ pain? If you experience pain while chewing, lock jaw, headaches, limited range of motion in the jaw, sore neck and shoulders, ringing in the ears and swallowing difficulties, you could be suffering from TMJ syndrome.

A common cause of TMJ include grinding of the teeth or clenching the jaw, usually at night while you sleep but can also happen during the day in response to stress. Another cause of TMJ is impact to the jaw, such as a fall or getting hit in the chin. In other instances it could be arthritis in the jointtmj-mayo.

Some key symptoms of TMJ can be ear aches, pain in the face, headaches, or sinus pain. Oftentimes people do not link these issues together but they often go hand in hand. TMJ pain can be felt in the joint, behind the ear, around the sinuses, in the skull face, neck and shoulders. (Learn more about TMJ and Chiropractic)

Massage therapy can be a very effective tool in reducing the pain and irritation that comes along with TMJ syndrome. Your massage therapist will evaluate the muscles of the head, neck, shoulders, and jaw. The jaw is compromised of muscles around the cheek and jaw joint, as well as muscles on the inside of the mouth. The massage therapist will work on the affected muscles to relieve trigger points to help reduce pain and improve motion in the jaw

Make sure to let your massage therapist knows all of your symptoms in order for them to better treat the problem. By creating a detailed picture of your pain, the massage therapist can focus on the muscles that are causing the discomfort.

Massage therapy is a good resource for getting rid of TMJ pain. If you have questions about how massage can better your pain or about TMJ, let us know!

Stressed Out? Try Massage!

There are numerous causes of stress that are present in our lives on a daily basis. When we become stressed our body reacts in various ways.

The top six symptoms of stress are:

  • Irritability
  • Anxiety
  • Lack of Interest
  • Fatigue
  • Feeling Overwhelmed
  • Depression

A great way to relax and combat these symptoms is through a relaxation massage! (you can find other methods here!)

c700x420A relaxation massage is one of the most naturally beneficial experiences that life offers. It helps reverse the body’s physical reaction to stress and strain, calms the mind and helps satisfy the human need to be touched in a caring, nurturing fashion. Massage techniques are designed to reeducate your body to relax, unwind, rest and assume to its proper state.

Massage therapists are trained to “listen” to your body. Meaning, they use their hands to feel where the tension is located and through various techniques reduce that tension. Most people put their stress in their neck or upper back and that explains why there is so much tension and tightness in that area when we become stressed.

Relaxation massages are good for people of all ages! If you have a teenager who is stressed with school work, sports, or just everyday life, a relaxation massage can help them combat stress.

Schedule your relaxation massage today!

 

Why Your Child Should See a Chiropractor

Why do millions of parents bring their children to a chiropractor each year? Is it only for when your child is hurting or for highly dramatic health conditions? Not at all!

More parents are bringing their children to chiropractors for day-to-day health conditions like colds, sore throats, ear infections, colic, asthma, bed wetting, falls, stomach aches, and the other thousand things that children go through as they grow up.

It’s important to understand that chiropractic is not a treatment for disease. Its purpose is to reduce nerve system stress, a serious and often painless condition most children (and adults) experience quite frequently.kids-health

Nerve system stress interferes with the proper functioning of the nervous system which can weaken internal organs, reduce healing potential and set the stage for sickness.

Many spinal problems seen in adults began as early as birth. Even ‘natural’ birthing methods can stress an infant’s spine and developing nerve system.

The resulting irritation to the nerve system caused by spinal misalignment can be the cause of many newborn health complaints.

When a chiropractor frees the nervous system from spinal stress, the healing power of the body is unleashed, immune system works more efficiently, and your child’s body functions more effectively.

Chiropractic adjustments are modified to fir a child’s size, weight, and unique spinal condition. They are both gentle and specific to the child’s developing structure. In fact, the pressure a chiropractor uses to adjust an infant is a similar pressure to that when you test a tomato to see if it’s ripe.

Has your family has experienced the may benefits of chiropractic care?

What to Know About Essential Oils

At Minser Chiropractic Clinic, one thing we get of questions about is essential oil. Many people have heard of them or have a basic understanding but aren’t aware that they can do great things for your health. We’ve compiled the most common questions we have heard and supplied some answers for you!

What are Essential Oils?oil

Essential oils are a concentrated hydrophobic liquid containing aroma compounds from fruits and plants. It’s a natural oil found in plant that is typically obtained by distillation.

How Do You Use Them?

There are many different ways to use essential oils. A common way is to use them in conjunction with a massage. A massage therapist adds the oil to the massage lotion and uses that throughout the massage. If you’re at home, you can add essential oils to another base oil and rub that on your skin.

Another frequent method people use essential oils in through a diffuser. The diffuser circulates the aroma in the air so you are able to benefit from the essential oil. You can also add a few drops to a hot shower or bath and get similar results.

What Can They Do?

The-Benefits-of-Essential-OilsEssential Oils can do many wonderful things for the body! You might have to do some research on which ones are right for your condition (or see one of the doctors or massage therapists at Minser Chiropractic Clinic).

*Note: Some essential oils are not recommended for pregnant women or those with sensitive skin.

Essential Oils Can:

  • Help detox different body systems
  • Aid in meditation and relaxation
  • Fight colds and flus
  • Useful for skin care
  • Good for digestion issues
  • Aids with depression and anxiety
  • Relieves stress and muscle tension
  • Helps bring peace of mind
  • And many, many other benefits!

Where Can I Get Them?

Essential Oils are sold at many different places. You can find some at organic stores, or sections of larger stores (though these might not be good quality), online, and at clinics.

Here at Minser Chiropractic Clinic, we offer a variety of high quality essential oils. Our essential oils are one of the highest quality grades and can last you a long time, depending how often you are using it and in what quantity.

Final Thoughts

Essential Oils are a great way to freshen up the house in cleaning and can be very beneficial for your health! They are another holistic tool you can use to improve your life. If you have any specific questions about essential oils, give us a shout out!