Chiropractic Care & Sports Injuries

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If you are an athlete, you understand the demands your sport can place on your body. Unfortunately, all sports present injury risks and an injury can set you back regardless of your skill level. Recent studies have shown that regular chiropractic care can help athletes recover from various injuries. Our chiropractors will diagnose and treat the source of your pain and create a full rehabilitation program designed to your unique needs so that you can get back in the game feeling your best.

Common Sports Injuries

Athletes can suffer from injuries due to impact, repetitive motion, improper form, overtraining, failure to warm up, and accidents that can happen in a variety of ways depending on the activity and sport. We can treat a variety of sports-related injuries and conditions including:

  • Back pain
  • Dislocations
  • Herniated discs
  • Inflammation
  • Joint injuries
  • Knee injuries
  • Neck pain
  • Pinched nerves
  • Pulled muscles
  • Shin splints
  • Spasms
  • Sprains
  • Strains

It is important to seek treatment even if you think the injury may be minor as many injuries are overlooked and treated with rest alone, increasing the odds that they will heal improperly and cause chronic pain later. If an injury is left untreated pain can spread to other areas that may not even be directly related to the injury itself as your body tries to compensate and rebalance itself.

How We Can Help

As chiropractors, we use a variety of non-invasive methods to help you find relief and get back to the sport you love.

Regular chiropractic adjustments can realign vertebrae and alleviate pain, soreness, and aches from sports injuries. When your spine is aligned, this can alleviate tension in the body caused by misalignments and decrease inflammation as well as allow your nervous system to function optimally.

Massage therapy can also be used to help relieve stiff muscles, improve blood flow, to accelerate pain relief and recovery. We can also advise on physical therapy stretches and exercises to help you regain mobility and function at full strength.

Prevention

Here are some recommendations on how to best avoid injuries and complications in the future:

  • Don’t exercise through pain. If it hurts, stop. Working out should feel challenging but not painful. Even when you are done, your body shouldn’t hurt, but feel mildly sore and invigorated.
  • Exercise at the proper level. If you are a beginner, start slowly and steadily. This will make you stronger at a faster pace than trying to run fast right away.
  • Proper form and equipment use is important, so it’s always best to consult with a professional. Improper form leads to injury and is a waste of your exercise. Quality, not quantity, will get you results.
  • Remember to stretch before and after working out and to always warm up beforehand. This will help lengthen your muscles so they can become more limber.
  • Vary your workouts and take time to rest between them. You shouldn’t exercise the same muscles, in the same manner, every day. Exercise tears down muscles and it is the healing that makes them grow stronger!

If you are suffering from a sports-related injury and would like help on the path to recovery, we are here for you! Our chiropractors will evaluate your needs and develop a treatment plan based on your sport and condition so that you can heal naturally and get back onto the field as soon as possible without further complication. For more information on how we can help with sports-related injuries or to schedule a consultation, contact Tuck Chiropractic today.

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Chiropractic Care and Scoliosis

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Chiropractic Care and ScoliosisJune is National Scoliosis Awareness Month. During this month, we would like to raise awareness about this condition and how as chiropractors we can help those who struggle with this condition.

What is Scoliosis?

Scoliosis is a common spinal condition in which the vertebrae rotate causing the spine to curve abnormally. The degree of curvature varies based on the patient and can range from very minor misalignment to almost an S-shaped or C-shaped curve. For patients with minor conditions, symptoms may not be severe or need treatment. However, scoliosis can progress without observation and treatment and can become a debilitating condition significantly impacting ones’ day-to-day life. The increasing curvature can begin to impact muscle function, movement, and restrict breathing.

Many cases occur during growth spurts in puberty, but other causes can include cerebral palsy, muscular dystrophy, or be the result of a congenital condition present at birth. Though commonly associated with teenagers or children, adults can develop this condition later in life as they age.

Signs & Symptoms

The physical signs of scoliosis can include the following:

  • Chronic back pain or muscle spasms
  • Difficult breathing
  • One hip higher than the other
  • One shoulder blade may appear more forward than the other
  • Uneven shoulders

In severe cases, due to the curvature of the spine, the rib cage may appear prominent on one side more than the other.

Diagnosis begins with a full review of medical history, followed by a thorough physical examination. A neurological exam may also be conducted to check for muscle weakness or abnormal reflexes. Imaging tests such as X-rays are the most accurate way to fully diagnose a patient with scoliosis. A positive diagnosis is confirmed with a curve greater than 10 degrees. A significant curve is considered between 25 to 30 degrees, and a curve exceeding 45 to 50 degrees is seen as severe.

Treatment

For those with minor scoliosis symptoms, treatment may consist of monitoring the condition with X-rays to check that the curve isn’t worsening, physical therapy, and bracing to help straighten the spine and support proper curvature.

For patients with mild to moderate scoliosis, chiropractic care can be an ideal treatment option to help relieve symptoms and assist in correcting posture.

How We Can Help

It is important to note that chiropractic care cannot cure scoliosis, but when combined with your doctor’s treatment plan can help to adjust your overall spinal alignment and posture to decrease painful symptoms and improve your overall quality of life.

Scoliosis is an unnatural curvature of the spine, which can place strain on the muscles, nerves, and soft tissues around the spine. Chiropractic care can be used to help realign the spine and decrease strain and pressure on those soft tissues to reduce pain and inflammation in the area. By increasing joint mobility and improving nervous system function, your body has a better ability to manage and relieve symptoms caused by scoliosis.

Chiropractic care for scoliosis is a long-term treatment option as patients will need routine adjustments to gain the most from treatment. Your chiropractor will work with your other healthcare team members to ensure you are receiving the best care and that the prescribed treatment plan is working.

At first, treatment may be several times a week in the office for spinal adjustments. At-home exercises, stretches, bracing techniques, and physical therapy may also be recommended to you. Many patients report feeling significantly better after the first week of treatment, over time additional benefits include reduced pain and inflammation, improved range of motion and flexibility, and the ability to resume normal activities that were hindered by scoliosis symptoms leading to an overall better quality of life.

If you are struggling with the symptoms of scoliosis, chiropractic care may be the right treatment option for you. Our experienced chiropractic team can help reduce pain and discomfort along your spine. For more information on how we can help with scoliosis or to schedule a consultation, contact Tuck Chiropractic today.

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Top Trails In Southwest Virginia

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At Tuck Clinic, we’re all about goal setting with our patients because beyond pain relief, we’re hoping to help people live the lifestyle that they want. This could mean being able to pick up their child after a long period of back pain that kept them from doing so. Or it could mean they get to hike back to the top of the mountain they haven’t hiked in 3 years due to joint pain. Whatever that goal is, we’re determined to help you get there.
For those who are looking to get back into hiking, or try it for the first time, we’ve compiled a list of some of the most breathtaking views in Southwest Virginia. These trails are all varying in difficulty for everyone to enjoy!

1. Cascades National Recreation Trail

The Cascades boasts a beautiful waterfall at the end of a easy to moderate 4 mile loop just outside of Blacksburg, Virginia. Get lost in the sound of steady streams of rushing water on this kid friendly hike.

2. Dragon’s Tooth

Dragon’s Tooth may sounds like an intimidating name, but the Catawba, Virginia hike is actually quite lovely. Just about 5.7 miles round trip, this hike may be considered difficult to brand new hikers but usually is about moderate. The sharp “tooth” like rocks at the summit are quite breathtaking.

3. McAfee’s Knob

This hike is perhaps the most picturesque hike in Southwest Virginia. Located in Catawba, Virginia, McAfee’s Knob is a moderate hike is about 8 miles round trip making it the longest on our list. Even though you can expect to spend a little longer on this hike, the top of the valley views are worth the wait.
Do you have a favorite fall trail? Let us know what we missed!

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Improve Your Posture

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Improve Your PostureMay is correct your posture month! Throughout May, we encourage our patients to be conscious of their posture! Though you may have heard it a hundred times growing up–good posture is important. Over time poor posture can increase your risk of pain, discomfort, and the likelihood of experiencing joint issues, lowering your quality of life. Below are some tips you can use to start improving your posture.

The Importance of Posture

Good posture is the position in which your body is held straight against gravity and helps your body to stand, walk, sit, and rest in a position that places the least amount of strain on the supporting muscles and ligaments. Strong postural muscles help to keep your bones and joints in alignment, decreasing the risk of abnormal wear on joint surfaces while also reducing stress on soft tissues and muscles to minimize the risk of injury, fatigue, and strain.

Having poor posture throughout your everyday activities and movements can place strain and stress on your body’s joints and muscles pulling them out of alignment. Over time this can lead to imbalance, soreness, and misalignment making the body prone to injury and pain. Common examples of poor posture include hunching while using electronic devices. This can cause the chest to tighten and strain the shoulders and upper back. Leaning forward towards devices can also put pressure on your neck as it pulls your head closer to the device.

Poor posture is not always the result of laziness or not knowing how to stand or sit properly. There are a variety of factors that can cause poor posture including:

  • Improper footwear
  • Obesity
  • Pregnancy
  • Stiff or tight muscles
  • Stress

How Chiropractic Care Can Help

If poor posture is caused by misalignments in joints or the spine, we can help to correct your postural issues such as slouching, hunched back, abnormal curvatures in the spine, an unlevel pelvis or hip, and forward head posture.

When you arrive at our office, your chiropractor will conduct a thorough assessment of your body to check for any restrictions, misalignments, or dysfunctions in your spine and joints. If any are found, we will make the necessary adjustments to restore mobility, range of motion, and remove any possible interference in nerve communication caused by your misalignments.

Your chiropractor will also check for any postural imbalances that may be impacting your body’s ability to function optimally such as a tilted pelvis that affects your gait. Once these restrictions are corrected, you can begin working on improving and maintaining proper posture through regular adjustments and various exercises. We can also offer advice on how to better your posture during your daily activities or recommend stretches or exercises to strengthen your core postural muscles.

Can I Improve My Posture at Home?

Yes! There are steps you can take at home to help improve your posture such as being aware of how you hold your body during your daily activities such as sitting, standing, sleeping, and even exercising.

Regularly stretching and strengthening your postural muscles will help to improve your flexibility, core strength, and posture. You can also correct poor posture habits, but this will take time and effort before the new ways become a habit. Below are some ways you can improve your posture during daily activities:

  •  
  • While sitting:
    • Adjust the backrest to support your lower or mid-back or use a back support or pillow to avoid strain or discomfort
    • If you are sitting for long periods, avoiding staying in the same position and remember to take breaks
    • Keep your feet level on the floor or a footrest and remember to leave a small gap between your knees and the front of your chair
  • While standing:
    • Bear your weight on the balls of your feet and if you are on your feet for long periods remember to shift your weight often
    • Relax your shoulders and let your arms hang naturally at your sides
    • Remember to stand with your knees slightly bent and with your legs shoulder-width apart
  •  
  • While lying down:
    • Avoid sleeping on your stomach
    • Make sure your mattress firmness and pillow are ideal for keeping your neck and spine aligned
    • Side-sleepers should place support between their legs to avoid discomfort while back sleepers need to support underneath their knees

Once your posture is adjusted and corrected, it is important to maintain it by being aware of how you hold your body throughout the day. We are here to help on your journey to living a healthy life and this includes your posture. For more information on how to improve your posture or to schedule a consultation today, contact Tuck Chiropractic.

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Dr. Tiffany Grace: Mom’s Migraine Relief Translated into a Career in Healthcare

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Many young children go through the cycle of wanting to be an astronaut, a veterinarian, and a firefighter when they grow up. Often times, their parents have their own ideas of what their children should grow up to be, too. But for Tuck Clinic’s Dr. Tiffany Grace, she and her mother were in alignment on what she should grow up to be from a young age.
Dr. Grace’s mother had suffered from migraine headaches and could never seem to find relief until she sought treatment from a chiropractor. From the age of four, Tiffany heard her mother praise the practice for her relief and insisted that she or one of her brothers became chiropractors. All of the siblings nodded and shrugged it off, as most kids do until Dr. Grace started seeing the chiropractor as a swimmer in high school. Though she never really experienced pain, she noticed a huge difference in her performance if she got an adjustment prior to race day. From that point on, she knew she wanted to help people improve their lives in the same way.

Providing Pain Relief and Preventative Care

“I love my practice. Day in and a day out, I get to see people improve and live better lives because of what we’re able to do here,” says Dr. Grace about daily life in chiropractic care. “They can go from being debilitated to being able to do the things they want to do on a regular basis.”
Despite what some may think, paying a visit to Dr. Grace at the Chiropractic Clinic in Rocky Mount doesn’t have to mean that you’ll be going forever. We work with patients to change their lifestyles so that they can function on their own.
“We’ll always be here and there’s certainly a benefit to maintenance care, but treating acute pain doesn’t have to be long term,” says Dr. Grace.
One of Dr. Grace’s biggest wins as a chiropractor is having the opportunity to treat families, specifically infants and children. Though not typically the first thought on the top of a parents’ mind for treating their children, chiropractic care can be extremely beneficial to growing little ones.
“It’s very rewarding to see kids on maintenance and wellness care that don’t suffer from ear infections or colic,” says Dr. Grace. Even growing pains can be relieved through the right chiropractic adjustment.

Beyond the Clinic Walls

Beyond the walls of her office, Dr. Grace enjoys spending time with her own two little boys. Bode and Drew are six and four and keep her very busy with sports, church and friends. She enjoys running and often competes in local races. In her free time, she enjoys spending time helping rescue dogs with the Franklin County Humane Society.

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Chiropractic Care As A Family Affair

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When most people think of their ‘go-to’ family doctor, the first thing that often comes to mind is a general physician or pediatrician to go see when an illness pops up. When you feel a cold take a turn for the worst, you often call in for an appointment to get some antibiotics. Or maybe you take your little ones there to find a solution for an ear infection. On the contrary, Megan Sawyers’ family calls Dr. Grace at Tuck Chiropractic Clinic in Rocky Mount, VA for situations like these.

From Migraine Relief to a Lifetime of Wellness

About a decade ago, Megan Sawyers had recently relocated to Franklin County and was in search of someone to help her find relief from her recurring migraines. When she asked around, she got a lot of recommendations for Tuck Chiropractic Clinic. What started as a simple visit for a migraine quickly became a longstanding relationship for the overall wellness of her entire family of five.
After a quick X-ray and her first spinal adjustment, Megan really began to see the benefits of chiropractic care. Not only was her head pain relieved, but she was also receiving adjustments that also helped her back and neck feel better. After building a relationship with Dr. Grace and telling her about her troubles with her infant son’s ear infections, Dr. Grace invited her to bring him in for his very first adjustment.
“In my opinion, those adjustments saved him from having to get tubes put in his ears,” Megan recalls the fast relief her son found from his treatment.
Pediatric Chiropractic care is something that Dr. Grace and Megan are very passionate about. Research suggests that chiropractic may be able to help children with health problems that aren’t necessarily musculoskeletal in nature, such as colic and ear infections. Megan believes her children are living proof.
After bringing her son for more sessions with Dr. Grace and continuing her own wellness and maintenance program, she decided to bring her other children to see Dr. Grace from birth. She’s very proud to say that her daughter, who is nine years old, has only ever received one round of antibiotics in her life. She believes that her chiropractic care, combined with the right healthy habits has kept her family happy and healthy.

Becoming an Advocate for Wellness Care

As someone who works in the public school systems, Megan has the unique opportunity to talk to parents and fellow teachers about her experiences at Tuck Chiropractic Clinic. She jokes that she tells anyone who will listen about her experience.
“It completely changed my viewpoint of the entire medical field. I bring my children to the chiropractor instead of a medical doctor because I know that an adjustment can provide real benefits to their health,” says Megan. “It’s a totally different outlook on how to treat your bodies for everything.”
Because chiropractic care takes a non-invasive, non-medicated approach to health and wellness, the body is able to be treated as a whole instead of targeting just the symptoms. With a deep understanding of how the musculoskeletal system can affect the rest of the body, chiropractors are able to provide a well-rounded care program that both relieves pain and encourages healthier living through diet and exercise.
Over the past ten years, Megan Sawyers and her family have witnessed these benefits time and time again. But more than the chiropractic care they receive, they receive the care and attention of Dr. Grace, someone who is truly committed to the wellness of her patients. Though they only go in about once a month for their maintenance appointments, everyone at the office knows them by name and Dr. Grace will always ask how everyone is doing and tries to find any way she can help the Sawyers family live a happy, healthy life.

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Start Small To Win Big

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How to Be Consistent With Your Health and Fitness

Sometimes it’s seemingly little things that make the biggest difference. Here are some small changes to your regular routine that, if you implement them, may help you accomplish your larger health goals.
Darren Hardy, author of The Compound Effect posits this simple formula for large-scale life change: “Small daily improvements are the key to staggering long-term results.” Hardy explains how working out for 10 to 20 minutes each day can be more effective than waiting for the two or three days a month hit the gym for a full hour or two, how using the drive-time of your daily commute to listen to inspiring and informative audio can quickly add up to the equivalent of a bachelor’s degree, how packing your lunch can lead to a hefty investment income, and other small steps that produce fantastic results when sustained over time.

Little Steps Lead to Big Strides

Step #1: Drink a full glass of water at each meal

Kathleen M. Zelman, MPH, RD, LD, Director of Nutrition for WebMD recommends regular water consumption for a variety of health benefits, including reducing your calorie consumption (by substituting water for sugary drinks like sweet tea or sodas), maintaining healthy skin, energizing your muscles, and flushing your kidneys (which reduces your risk for kidney stones). Making a full glass of water part of your meal routine can keep you more energized throughout the day, helping you to stay motivated to make other healthy choices.

Step #2: Make time for fun each week

Adding a little fun to your schedule can go a long way towards strengthening relationships, maintaining balance, and improving your overall satisfaction. Although it may not be easy, taking steps to add fun to your life is actually important. To start, try to clear your schedule at least one night a week, even if that means saying “no” to something you previously said “yes” to. Researchers Wilcox and Dew suggest that establishing a regular weekly or biweekly date night can have significant positive effects on marital or relational health due to increased communication, building trust, and creating positive memories together. Other ways to add fun to your schedule include making exercise fun by trying a new sport or joining a dance class, making time for a family dinner and game night, or just being silly – like hosting a murder mystery or going to see a comedy show. All of these encourage real “face time” with the people around you, a key to fighting feelings of isolation, loneliness, and melancholy.

Step #3: Get up from your desk and walk around at least once every 2 hours

In a more and more sedentary culture, sitting disease poses a real problem for many people. According to Jennifer K. Nelson, R.D., L.D. and Katherine Zeratsky, R.D., L.D. of the Mayo Clinic, “50 to 70 percent of people spend six or more hours sitting per day” which can have several deleterious effects on our bodies. If you do work in a sedentary position and you drive or can’t arrange for an adjustable sit-stand desk, set a timer so that you take a break from your chair at least once every two hours. Not only will taking a stretch break reduce potential risk factors for back pain and other more serious conditions (like obesity and metabolic syndrome), it also can help increase your focus and productivity. A few easy ways to incorporate more walking are:

  • getting up to replenish your water bottle (which will probably result in more bathroom breaks – and more walking)
  • taking 15 minutes of your lunch break to walk
  • walking over to talk to someone instead of calling or sending an email.

Just a few simple changes to your workday routine can add up to better health and a decreased risk of some diseases associated with excessive sitting.

Step #4: Stop the sugary drinks

As much as you may feel like you “need” that latte in the morning to wake up or “have to have” your Mountain Dew or Diet Coke, these caffeine drips actually have the reverse effect in the long run because of the sugar or caffeine crash. Your body gets used to having “energy help” which can actually reduce your metabolism. Diet drinks are no better; the key to fueling your body well is to stay away from sugar spikes (especially those caused by refined sugar or artificial sweeteners) and to maintain a relatively steady glucose baseline.
A few alternative ways to perk up in the morning or afternoon include:

  • eating a cold, crisp apple (a natural source of caffeine)
  • having a banana to raise your blood sugar when it dips in the mid to late afternoon (2 to 4 pm)
  • reducing your carbs and replacing with veggie snacks and/or healthy protein sources (in moderate quantities).

These changes will help your body find its natural rhythm rather than depending on external sources for the energy you need. Cutting down the sugar and caffeine could also help you sleep more soundly, giving you more energy throughout the day. Be forewarned, though, cutting out sugar and caffeine isn’t easy, especially if it’s been a long-standing habit. Ask for accountability and have natural alternatives (like your apple) available for when cravings make it tough to stand your ground.

Step #5: Get regular chiropractic adjustments

Routine chiropractic can be another small step toward a healthy lifestyle. Many patients may initially come in for help with a specific issue and find that their pain is greatly relieved or eliminated in a relatively short period of time. However, many people also receive periodic spinal checkups, maintenance care, or wellness care, all of which can be very valuable as preventive measures. Receiving chiropractic care on a monthly or bimonthly basis can help you feel better by reducing pressure on nerves and improving range of motion. So, even if you aren’t suffering from any acute pain or chronic conditions, getting adjusted can still help you stay healthy and pain-free and keep you more limber and flexible.

The Bigger Picture

Changes, whether small or large, are often difficult to make. It is easy to give into the seemingly urgent demands of the moment without looking at the importance of the bigger picture. Saying “no” to Jimmy’s second sport of the season for date night or family time won’t be easy. Choosing water and an apple instead of a sports drink or diet coke could be tough to get used to at first, but in the long run, those small steps will carry you further than you thought you could go.

We’re Here To Help

As you work toward your personal goals this year, we’re here to help. Our doctors are committed to working with you to achieve your health goals one step at a time. Visit one of our 11 locations for a consultation to help you lay a foundation for personal success.

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Is Chiropractic Care Safe During Pregnancy

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Is Chiropractic Care Safe During PregnancyDuring pregnancy, your body undergoes many changes to help your baby develop and grow properly until he or she is ready to come into the world. Though swollen feet, raging hormones, aches, and pain are common experiences during pregnancy that doesn’t mean there is no relief.

Chiropractic care involves adjusting misaligned vertebrae or joints within the body to reduce the stress placed on the nerves, soft tissues, and muscles surrounding the area. By alleviating pressure and restoring proper alignment, your body can function optimally and work more efficiently to ensure your health. This article will discuss the benefits pregnant women can receive by undergoing chiropractic care during pregnancy.

Chiropractic Care and Pregnancy

We understand that many have concerns about whether chiropractic care is safe during pregnancy. First and foremost, it is always best to ask your doctor and OB-GYN or health professional if chiropractor care is right for you. He or she may have specific reasons for you refraining from chiropractic care or have a list of chiropractors in your area they recommend.

With chiropractic care, no medication or surgery is involved, instead, physical manipulation is used to restore proper alignment within the body and relieve pain and tension within the body. By restoring proper alignment, your body’s systems can function optimally and help to promote health throughout your body. In the case of pregnant women, though all chiropractors receive training related to caring for pregnant women, some also specialize in prenatal or postnatal care and undergo additional training.

As pregnant women have enlarged bellies, chiropractors use adjustable tables to allow for better patient comfort and refrain from using techniques that may place additional pressure on the abdomen to keep you and your baby safe. We can also recommend a variety of exercises and stretches that are safe and beneficial during pregnancy.

The Benefits

As mentioned above, the body undergoes several significant changes in preparation for your baby’s arrival. An enlarged abdomen, increased back curve, pelvic changes, and changes in posture can all place stress on your body, especially the spine, and lead to misaligned joints or vertebrae.

The change in your center of gravity can make it difficult to stand, sit, or sleep comfortably. You may sleep in an unhealthy position for the sake of comfort, which can lead to damaged joints or a misaligned spine that can linger long after your baby’s delivery. Also, if the pelvis is out of alignment, this can limit your baby’s space and may make it difficult for the baby to move into the best position for labor. By establishing pelvic balance and alignment throughout the rest of the body, your nervous system can work more efficiently including your reproductive system. With regular chiropractic care during pregnancy, you can expect a more comfortable pregnancy, pain relief, and better control over symptoms of nausea.

Though morning sickness, aching feet, and peculiar cravings are a part of the experience, you don’t have to be in pain or uncomfortable throughout your pregnancy. If you are interested in finding out how chiropractic care can help you during pregnancy or to schedule a consultation, contact Tuck Chiropractic today.

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Avoiding Injuries During Springtime Activities

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We’re all tempted to spring into action as soon as the weather gets warmer. After a long winter of lower levels of activity, it’s important to be mindful of easing yourself back into more strenuous activities to avoid injury. Before you get out and get moving, take these quick tips into consideration!

Working in the Garden

Working in the garden is a favorite Spring pastime, but it can easily lead to injury. From shoveling dirt into your raised beds to bending over to sow your seeds, make sure you’re using the proper form to prevent yourself from straining your back.

  1. Start Small – Do your best to break up time spent preparing your garden by sticking to one or two tasks a day. Easing into strenuous activities can keep you from overwhelming your body.
  2. Use Equipment Properly – Use proper lifting techniques when shoveling or using the garden hoe by bending at your knees instead of your back to do the heavy lifting. You can also use a garden stool to keep you from bending over to tend to the garden and sow your seeds.
  3. Avoid Repetitive Movements – Bending, twisting, and reaching repetitively can strain your joints and muscles easily. If you find yourself needing to do the same task over and over, try taking frequent breaks and stretching in between.

Hiking the Trails

Hiking is one of the best things you can do to get active and enjoy the local amenities that our area has to offer. Unfortunately, hiking up and down hill for long periods of time with a backpack can put a strain on your back and knees. Try keeping these things in mind when setting out on the trails:

  1. Choose Your Trail Wisely – Yes, McAfee’s Knob has legendary views but is it smart to start off the hiking season with an 8 mile hike? Probably not. Start small with short trails around Carvin’s Cove or up Mill Mountain.
  2. Choose the Right Pack – Unless you’re doing an overnight hike, you probably don’t need a massive backpack to take with you. However, you shouldn’t skimp on quality either. Make sure you choose a backpack with thick straps and a strap across the chest for added support.
  3. Wear the Proper Footwear – Make sure you have tennis shoes or hiking boots that have proper traction, ankle support, and are light weight enough to not strain your leg muscles. REI has a great guide to help you choose!
  4. Pay Attention to Your Core – We often start off with a strong posture but as our bodies become tired, its common for hikers to disengage their core and begin to slump. This can put major strain on your lower back. Make sure to keep your muscle engaged and your shoulders held high!

Running Outside

As avid runners, running on a treadmill during the winter can become boring and monotonous. We understand being excited to get outside and hit the pavement, but you’ll want to make sure you don’t hurt yourself. Try these tips to prepare for a long run on the Greenways!

  1. Stretch! This seems like a no brainer, but when you’re outside of the gym it’s easy to forget to stretch. Just like any other physical activity, it’s key to do a full body stretch!
  2. Check Your Shoes – Running on asphalt has a different impact than running on the trails or treadmill. Make sure your shoes provide the proper shock absorption and tread for your preferred running surface.

Spring Cleaning

With the rise of Marie Kondo’s love for purging, everyone will be going full throttle during Spring Cleaning this year- but back pain won’t bring you joy. The increase of general chores requiring repetitive movements combined with the extra lifting of bags, it will be easy to strain your muscles.

  1. Take Breaks – Taking frequent breaks between tasks that require repetitive movements is the best way to prevent too much strain on your back and shoulders. Stretching during your breaks are always a bonus!
  2. Using Proper Techniques – Lifting heavy bags with out proper handles and lifting furniture requires a mindful technique. Bend at your knees instead of your waist and don’t be afraid to ask someone for help!

If you find yourself getting carried away this Spring, we’re here to help you work through your injuries!

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How Early Exposure to the Practice Led to Dr. Skinner’s Career

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Have you ever wondered what kind of impact you may make on a child when you give a presentation on your occupation at Career Day at an elementary school? If you ask Dr. Sean Skinner, he’d say quite a bit!
Dr. Skinner has been practicing with Tuck Chiropractic Clinic since he completed his schooling at New York Chiropractic College in his hometown of Seneca Falls, New York. He was made aware of Dr. Tuck and the Tuck Clinics through Dr. Tuck’s active voice in advocacy for the industry and made a connection through his college’s former president, Dr. Ken Padgett. He began practicing at the Hillsville clinic in 2009 and relocated to the Peters Creek location in 2010 and has been helping patients discover a better, pain free lifestyle ever since!

Early Exposure to the Practice

Dr. Skinner was exposed to the chiropractic practice in elementary school and it always stayed in the back of his mind as he continued through school.
“Dennis Homack was one of my best friends. His dad came in with a spine model in 3rd or 4th grade and I was just so interested in the concept of an aligned spine,” recalls Dr. Skinner.
From there, chiropractic continued to pop up in his life as he participated in high school sports and played college football. Through his treatments and his undergraduate background in exercise science, he continued to be exposed to the concept of natural healing of injuries and the spine with your hands. After exploring the variety of practices in this realm – physical therapy, occupational therapy, etc. – he finally landed on chiropractic.
“I found it interesting that chiropractic was a branch of healthcare that was hands-on like exercise,” says Dr. Skinner. “The fact that manual manipulation can heal the body is just amazing.”
As it turns out Dr. Homack, the chiropractor that introduced him to the practice, instructed several of Skinner’s classes at NYCC!

Helping People Overcome Reservations

A great day at the office includes the opportunity to see a mixture of patients. He enjoys a healthy balance of being able to see his regular patients that come in on maintenance or a “tune-up”, new patients that may be skeptical but leave feeling better, and patients that are in the middle of treatment plans and sharing their progress and satisfaction.
One thing topic that Dr. Skinner is especially passionate about is helping those new patients go from skeptics to believers. While there are a lot of misconceptions about chiropractic, he makes a point to talk to each and every patient about their concerns and questions.
“We wouldn’t be here if we weren’t helping people. What we do is very safe and effective,” says Skinner. “The best thing I could tell skeptical people is to go see a reputable chiropractor. Go for a few treatments and you be the judge.”
He adds that he also thinks it’s important to note that if after those few treatments a patient isn’t feeling a difference in their pain and mobility, the doctors at Tuck Chiropractic Clinic use the local healthcare community as an additional resource. If a patient hasn’t seen an improvement, they will make referrals to local physical therapists or other practitioners that they know and trust.

Living the Feel Better Lifestyle

Having a background in exercise science, staying active is another important aspect of Dr. Skinner’s life. With a 6-year-old daughter, a dog, and his newlywed wife – it isn’t hard to keep stay and active!
“I try to spend as much time with them as possible. She just learned to ride her bike without training wheels this summer,” says Dr. Skinner.
He added how lucky we are to live in a place with so many different amenities to stay active. They take full advantage of the local greenways, pool, golf courses, and hiking trails!
If you’re curious about how chiropractic care can help you live a better, pain-free lifestyle, Dr. Skinner would love to talk you through the process!

About the Writer

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