The hips, shoulders, and elbows are common points of pain for many of us. While there are numerous reasons for pain flare ups in these areas, Bursitis is often the source. Bursitis can be extremely painful and challenging to treat but, there are steps you can take to ease your pain and prevent flare ups.

What is Bursitis?

Bursitis is the inflammation of sacs of fluid (bursae) around major joints in the body. You can think of bursae as a cushion between your bones. When the bursae becomes inflamed, it can cause the surrounding joints to become, stiff, sore, and swollen. Bursitis is often found in the hips, shoulders, and elbows. However, Bursitis can happen in other parts of the body such as knees and toes.

Causes of Bursitis

Often times, Bursitis is caused by repetitive trauma and straining of the joints/bursae. There’s a reason Bursitis is found in most major joints. These joints tend to bear the brunt of most of our physical activity. Bursitis is usually a side effect of overworked bursae. Anything from improper lifting to frequent running can be a trigger. Bursitis can also occur as a result of arthritis, gout, and certain types of infections.

Treatment

Treatment relies mostly on the type of Bursitis you have. The objective is to avoid straining the inflamed area. A combination of rest and ice can usually help manage pain. Chiropractic adjustments offer relief by improving joint flexibility while also decreasing discomfort and inflammation. Over the counter pain relievers are also known to help reduce inflammation caused by Bursitis. However, Chronic Bursitis can call for more serious forms of treatment such as steroid shots or surgery.

Prevention

Odds are, if you’ve been diagnosed with Bursitis, you will never completely rid yourself of the ailment. However, you can take action to prevent flare ups. Adding support to the areas of your body that have experienced a flare up before can help reduce your chances of a flare-up. For instance, wearing proper running shoes on a day filled with physical activity can help prevent your feet and knees from straining. Stretching before and after workouts are also very important for keeping joints happy. And of course, regular visits to a chiropractor can help keep your body in alignment and your joints in good working order. 
If you think you might have Bursitis, you should visit your health care provider for a personalized care plan. Find a Tuck Clinic near you to start your path to recovery.

Just like everyone else, we look forward to a clean slate in the new year. It’s a time to let go of the challenges 2018 brought us and focus on the goals we set to conquer in 2019. But before you wipe that slate clean, you may want to take a second look. Ask yourself, “How’s that working for ya?”

Step One: Start with a Conversation with Yourself

Dr. Matthis shares this method with patients and encourages them to reiterate or “check in with themselves” every year. His most common question is “How’s that working for ya?” – whether it’s physically, mentally, financially, spiritually, and so on. When making a decision on making a change, it’s important to really think about the impact such a change on all areas of your life.
In a best case scenario, it’s as easy as moving your mindset from reactive to proactive. For example, if you only visit the chiropractor 4 times a year but experience debilitating pain in between, should you make the adjustment to your schedule or mindset to come once every four weeks instead? When you take the time to think about what elements of your life fulfilled out and what elements did not, it’s easier to set clear goals for yourself. A new care schedule is a simple, easy goal that would have a big impact on you physically, mentally, and even in your daily activities.
Quick Tip: Try to steer away from resolutions with set numbers. Sometimes, it seems that when you put a numerical value on a goal, the meaningfulness of the goal diminishes. Maybe you want to lose a certain number of pounds, but should the goal really be to increase the amount of vegetables in your meals throughout the week? Or maybe to try new ways of exercising?

Step Two: Then Reach Out To People Who Can Help

Once you have your sights set on some clear, meaningful goals. It’s time to have another conversation with someone else. Whether it’s someone that can hold you accountable or someone that can help you, it’s always helpful to have a goal-setting conversation with them. This can be the person you worked with over the past year, or someone new.
For example, if you’ve been working towards increasing mobility and reducing pain over the past year, you may feel like it’s time to start strengthening as a proactive measure to take your wellness one step further. Have a conversation with your chiropractor. They can provide some strengthening exercise tips or refer you to a local physical therapist or personal trainer that can help you set and reach new goals.
Whatever resolutions you set this year, make sure you continue to check in with yourself throughout the year. Ask yourself, “How’s that working for ya?” to make sure you’re continuing to fulfill your goals and that your goals continue to fulfill you.

It’s the first week of the New Year and the gym is flooded with new faces, excited to tackle their personal wellness goals. Are you one of them? Or are you looking for an alternative way to get in shape? Starting at a new gym at any time can be intimidating but especially when it’s the busy season. If you’re uncomfortable with starting your wellness journey at the gym, there are plenty of ways to start on the path on your own.

1. Subscribe to Your Favorite Fitness YouTube Channels

Instructional fitness videos are one of the most popular types of video content on YouTube. Whatever type of exercise you prefer, there’s likely a handful of channels to choose from to begin your DIY at-home fitness regimen. Start with the basics of yoga or opt for aerobics and hand-weights with some of your own equipment at home. Having the guidance of an expert is especially helpful to keep you focused and motivated. It also helps that you can do your exercises on your time instead of trying to squeeze your workout into the hours your gym holds.

2. Get Outside

Even in the wintertime, getting outside and moving is a great way to get active. Whether you want to walk, run, bike, or hike – there are so many different ways that getting outside can get your blood pumping. Southwest Virginia has endless trails with beautiful views for hiking and biking. It’s even better when you bring your friend or dog along!

3. Try A Wellness App

Take your wellness mindset with you by downloading one of the many smartphone applications available. If you want to focus on adjusting your eating habits, there are great applications like Lifesum or MyFitnessPal that help you track your meals and your workouts to help you find the perfect balance of being active and eating right. There are also apps strictly focused on workouts. If you’re an aspiring yogi, try Asana Rebel. If you like circuit training, check out 8Fit! You can also set up reminders to make sure you’re not neglecting your routine.

4. Change Small Habits

Sometimes, you don’t even have to be in your gym clothes to work on your fitness. Making small changes in your daily habits can make a difference too! Make the choice to park further away or to take the stairs when they’re available. You could even try fitting a few squats in while you’re washing your dishes at home.
One thing to remember is to make sure your new routine fits you. A lot of people experience imposter syndrome they walk into a gym where everyone seems to know what they’re doing while you’re still unsure. Make sure you’re choosing activities that fit your goals and your lifestyle. If you don’t know where to start, try talking to your doctor, chiropractor, or physical therapist on how to set actionable goals and to discuss the best ways to reach them.

 
After spending a lot of time spreading our messages outward in 2018, we’re turning inward for 2019. One of our major goals is to focus on our employee and doctor development. Earlier this year, Dr. Tuck attended the 10th Annual Chiropractic Education Conference, by the World Federation of Chiropractic to gather insights on leveraging new technologies in doctor training and engagement.
“Our goal is to make our training sessions more purposeful, engaging, and robust,” says Dr. AJ LaBarbera. “We’re also committed to developing our leadership.”
Because our clinics cover such a wide footprint, we leverage our leaders at each clinic to make sure we are providing consistent care across all of our locations. We’re looking to spend more time supporting the development of these individuals both as doctors and as leaders to further improve the atmosphere for doctors, staff, and patients. By doing this, we can create transparency from the top down from our top leadership, all the way through to the patient. Continuing to improve in these areas will ultimately help us better our patient-centered care delivery and enhance patient experience.
Won’t you join us in tackling your goals in 2019?

Having a friend crack your back may provide some temporary relief, but it won’t fix the underlying issue causing pain and can result in injury.
Years ago, we built our wellness blog on the idea that we can connect to our patients and the general public outside the clinic walls by providing stories about our doctors and patients and advice on ways to achieve the “Feel Better. Live Better.” lifestyle we promote. We love sharing stories about patients of all ages who have seen a change in their life since visiting. Even more, we love being able to provide valuable information and insights on how they can continue that feeling each day. Here are our top ten posts from 2018! It looks like our doctors got a lot of great attention this year!
1. Can a Chiropractic Adjustment Help Clear Your Sinuses?
One of the lesser known treatments is adjustments focused on relieving sinus pressure from sickness or allergies. While many people turn to cold or allergy medication to relieve the symptoms, a chiropractic adjustment of specific bones in the face, neck, and back could provide relief to the cause, and in turn the symptoms.
2. Top 10 Wellness Blogs of 2016
This throwback post to 2016 features the most read blog posts of 2016. Topics included spotlights on Dr. Tuck, Dr. Rathmann, and Dr. Matthis, tips for staying active, eating right, and more.
3. Rocky Mount Clinic Moves to New Location
Dr. Tiffany Grace and her team found a new home in Rocky Mount this year, right next to Carilion Children’s Center. They were very excited to be opening at new location which enables them to better serve our amazing patients in a very accessible and modern location.
4. Dr. Grace’s Mom’s Migraine Relief Translated into a Career in Healthcare
This post highlights Dr. Grace’s journey into the chiropractic field. From the age of four, Tiffany heard her mother praise the practice for her relief from persistent migraines and insisted that she or one of her brothers became chiropractors.
5. Dr. Tyler Garapola Joins Tuck the Chiropractic Clinic in Woodlawn
Dr. Tyler Garapola joined the Tuck Chiropractic Clinic located in the Woodlawn area of Carroll County, Va., in March. He works alongside Dr. Katie McKown, who has practiced there since 2010 and brings a youthful passion for chiropractic care and community involvement – two things that Tuck Chiropractic Clinic hold in high value.
6. Dr. Foster’s Helping Hands Give Back to the Community He Was Raised By
Growing up in a small town with a tight-knit community such as Bedford often inspires unexpected roots to sprout. At least this was the case for Tuck’s Bedford Clinic, Dr. Matthew Foster, who completed his preceptorship and began practicing as a licensed chiropractor at Tuck Chiropractic Clinic in Bedford in the Fall of 2017.
7. Dr. Brooke’s Take on Chiropractic Care: Healing from the Inside
Dr. Brooke’s patient roster ranges from baby boomers to children, and even student-athletes, he’s has helped them all. He is the official chiropractor for the Radford University Athletic Department. He has also worked with the Virginia Tech Rugby Club and the Virginia Tech Triathlon Club.
8. Is It Bad to Crack Your Back?
Having a friend crack your back may provide some temporary relief, but it won’t fix the underlying issue causing pain and can result in injury.
9. Your Spine is in Good Hands: Infographic
Chiropractic is a health care profession that specializes in the treatment of the spine and joint conditions. Chiropractic uses non-invasive techniques, such as to misaligned joints, to remedy underlying issues that lead to pain and problems within the muscles and bodily organs.
10. Tuck Clinic Takes SXSW
A highlight of Dr. Tuck and Dr. LaBarbera’s trip to Austin, Texas to attend the 31st South by Southwest, a conference, and festival celebrating the convergence of industries for innovation. They strategically split their time between the healthcare-focused tracks and the marketing and innovation focused tracks to elevate their strategies in providing collaborative care and helping individuals in need discover that kind of care in a meaningful, authentic way.
There you have it – a perfect recap of 2018. What’s in store for 2019? Stay tuned!

Gifts that are fun are not always practical. While everyone enjoys a new toy, there are great gifts that can also improve our well being. We’ve compiled a list of some great gifts that also give a boost to our physical and mental health.

Lumbar Pillow

Do you know someone who has a desk job? Giving them the gift of a good lumbar pillow is sure to make them (and their back) happy! Lumbar pillows provide support and allow the spine to stay in its natural position. This is very important for those who sit for an extended amount of time, as this puts lots of stress on the spine. You can find lumbar pillows in several shapes, sizes, and colors so you can find the perfect fit for who you are shopping for. Lumbar pillows are a great gift that helps relieve and prevent back pain for those you care about.

Vertical Mouse

Most of us use a computer every single day. And if you don’t, chances are someone you know does. If you know someone who uses a computer, they are probably using a mouse. Echoing the importance of letting our bones and muscles rest in their natural positions mentioned above, using a traditional mouse is a very unnatural movement for our hands and arms. A vertical mouse assists in keeping your arms and hands in their natural positions while allowing us to continue computer use as usual. This gift is great for all computer users!

Party Games

Now party games may be a stretch in terms of being ergonomic, but they have some very real benefits. The best thing about party games is that they get everyone involved and active. Taking a break from screens and monitors and putting us in the moment is almost always a healthy decision. The level of physical activity can vary game to game, and there are benefits to both physical and mental games. Whether you choose a physical game like taboo, or a card game like Cards Against Humanity, this is the perfect gift for those who really need a mental break and a moment of fun.

Support Pillow

If you know someone who has mentioned they wake up with neck or back pain, this one is for you. While chronic neck and back pain can have many points of origin, a pillow is a very important variable in easing pain. There are countless options when it comes to pillows and which on is best for whoever your are shopping for. The best way to narrow it down is to consider their sleeping positions (side, back , or stomach) and their preference for firmness. With a little research you can offer relief to someone in pain.
Give the gift of wellness this holiday season. Your friends and family will be grateful that you did.

While we help a lot of our patients overcome their daily challenges with the care and guidance that we provide, as doctors, we aren’t immune to the troubles that life can throw our way. Many of us have stories about how an accident or injury guided us into becoming chiropractors. Others have learned from other battles in their lives to be able to better relate to patients. Each year, during this holiday season, we often find ourselves reflecting on these challenges and remembering how it has made us become better people and better doctors. While at the time they seemed impossible to overcome, looking back, we can be thankful for the skills and understanding they taught us.
Here are a few of our stories.

Changing Career Paths In Response to a Loss

Dr. Matthis’s story about how he became a chiropractor is truly what sparked the idea for this reflective blog. At the green age of 17, he lost his grandmother while she was undergoing routine surgery. At the time, he had planned to be a surgeon himself. After seeing how fragile life can become, even in the most basic surgeries, he decided he wanted to find a way to help people in a way that was safe, evidence-based, and non-invasive.
When he looks back on this loss today, he is thankful for the learning experience and the opportunity to open his eyes and see other routes of helping people.

Relating to Patients in Emotional Pain

There is a moment in Dr. Susan Kilmer’s life that she will never be able to forget. In 2008, her husband of 32 years received the news, “I’m sorry to say but you have cancer.” David suffered from not one, but three rare forms of blood cancer. A simple blood test identified that he had one million too many platelets and not enough red blood cells. After various specialists, rounds of oral chemo, and multiple transfusions, it was clear that he would need a bone marrow transplant. Unfortunately, he did not receive a perfect match and his immune system began to attack itself. After a long fight, in 2013, he passed away.
“I had a patient last week come in and tell me his wife had a stroke, he was suffering with the life changes he was facing,” shares Dr. Kilmer. “He had known my husband, and knowing what I went through, it all of a sudden gave him a better outlook, his wife would get better.”
Dr. Kilmer believes she is a better individual and doctor because of the difficulties she went through. Today, she leads a happy life, has remarried, and helps patients overcome their challenges every day.
“One of David’s sayings was ‘Life is Not a Dress Rehearsal’. I don’t have time for negativity, sadness or ill will towards others.” says Kilmer. “All the little stresses in life are not that important. I try to help patients who are anxious and worry by giving them my tips and encouraging them to the release the stress to lead a better life.”

Accidentally Discovering The Chiropractic Path

Dr. Rathmann is one of the many chiropractors at our clinics that came upon the profession by receiving care herself. In high school, she was in a severe car accident during her spring break. After a whole week of being in a lot of severe pain, she was unable to move or enjoy her vacation at Myrtle Beach. When she returned home, she sought out care from a chiropractor for the first time ever. After a session of treatments to help her through her injury, she felt better than she did prior to the accident!
“It was at that moment that realized I wanted to go into the chiropractic profession,” shares Dr. Rathmann.

We all have our challenges that seem impossible to tackle at the moment, but with the right people and plenty of help, we can always find ourselves looking back on how it helped us grow.
What challenges are you thankful for this year?

Earlier this month, Dr. Tuck and Dr. LaBarbera had the pleasure of paying a visit to the University of Texas, Austin’s Dell Medical School to tour their integrated multi-disciplinary clinic at the Musculoskeletal Institute and hear insights and outcomes from doctors and patients. After seeing leaders of the school present their model at South by Southwest earlier this year, there was a keen interest in learning more about what they’ve been working on. As Tuck Chiropractic Clinic works to become an example of this model for the state of Virginia and chiropractors across the nation, the visit was just another step towards refining our practice and care delivery model as they continue working towards even more effective results.

About the Musculoskeletal Institute

The Musculoskeletal Institute is part of a cluster of clinics run by UT Health Austin with the mission of improving the overall health of every patient by leveraging the expertise of doctors across disciplines and allowing them to work together to find a treatment plan that works for the individual.
Their team of experts has been able to help a variety of individuals, including athletes trying to improve performance and individuals suffering from debilitating pain. The team includes a mixture of orthopedic surgeons, physiatrists, physical therapists, chiropractors, nurse practitioners, dietitians, and social workers. In this way, they are able to work together to overcome challenges in wellness, provide more well-rounded medical treatments, and only turn to surgery when necessary.

Why Their Work Is Important

We are particularly interested in this model of care because research and experience have demonstrated better outcomes for both the doctors and, most importantly, the patients. The collaborative care model empowers patients to work with a personalized team of experts, allowing them to set specific wellness goals and reach them. With a shared decision-making approach, doctors are able to meet patients where their needs direct care, rather than trying to fit one model to every individual challenge-all part of a highly effective patient-centered care delivery initiative. Finally, this model allows the doctors to measure the outcomes that matter to the patients, rather than a general set of outcomes set up by the doctors. At the end of the day, doctors are able to gain deeper insight and patients are able to meet and maintain their goals.

Our Top Take-Aways

Tuck Chiropractic is heavily based in a patient-centered care philosophy. While everyone in healthcare talks about this method of evidence-based, shared decision making, it was a rewarding experience to see it in action and recognize the measured benefits of it. We were able to watch the team of providers across disciplines working alongside one another to coordinate care. It was especially successful because the patient was also a huge part of that team, helping to make care decisions every step of the way.
At the end of our visit, we walked away feeling stronger than ever that conservative, Evidence-Based, patient-centered collaborative care is very viable and, in fact, the future of healthcare. We look forward to joining with other like-minded Health Care Practitioners and spearheading these efforts in the region we serve.

With temperatures dropping, many of us with stiff or sore joints notice an uptick in our pain. While there is not an exact science as to why this happens, it’s usually attributed to the drop in barometric pressure that happens in the winter. This factor is what causes your tendons, muscles, and the surrounding tissues to expand. This can be very painful for some. Here are some of our tips to help reduce discomfort when the winter approaches.

1. Layers

Maybe an obvious tip, but still very effective in reducing joint pain. If the cold is the stimulant for pain, staying warm will prevent your body from exposure to cooler temperatures. Layers are also important so that you can remove unnecessary clothing once inside and at a comfortable temperature. You can certainly ditch the hat and gloves once the chill of the outside is gone.

2. Move

It may be extremely enticing to stay cozy on your couch nuzzled up with a blanket in the cooler months. And while it may be comfortable at the time, your body will NOT thank you later. Inactivity is sure to contribute to stiff bones and joints. It’s more important that we keep moving in the Winter. In the Summer, most of our activities revolve around enjoying the nice weather with outdoor activities. While going on an afternoon walk in the Winter doesn’t sound nearly as fun, your joints need the movement to stay healthy. Don’t forget your layers when you head out!

3. Heat Treatment

Time to compensate for the drop in temperature. Heating pads can offer lots of relief to those with seasonal stiffness. However, it is extremely important to use heat treatment in moderation. It’s very easy to get warm and cozy with a heating pad and doze off. But, nobody wants to wake up to scalding heat and burns. If you decide to use a heating pad, it’s recommended to use it in 20 minutes increments.

4. Avoid Holiday Weight Gain

Now this may, in fact, be the most difficult tip to follow. But we believe in you! Cold weather usually brings about the holiday, as well as the holiday parties. We start to indulge on out favorite holiday foods and treats. While it may be a joyous time of the year, it’s important to maintain a healthy weight. If your joints are bearing added weight, you are sure to notice more pain than usual. Just remember, your favorite foods and sweets are fine in moderation. And if you do decide to indulge, remember to adjust your workout to your “Holiday Diet”.
Nobody wants to spend the Winter in pain. Always listen to your body and acknowledge the first signs of pain. Stop in to your closest Tuck Clinic and let us help you get back to pain free.

In his role as president of the American Chiropractic Association, Dr. Tuck recently traveled to London, UK for the 10th Annual Chiropractic Education Conference, hosted by the World Federation of Chiropractic. This 4-day conference is centered around bringing together international educational experts in the chiropractic profession and beyond to showcase innovations in education for chiropractors.
“My main goal [in attending] was to see where the trends are going in terms of the evidence of chiropractic care delivery,” says Dr. Tuck.

As President of Tuck Chiropractic, Dr. Tuck expresses that one of the main focuses at Tuck Clinics is to continually review the outcomes of our patient care to continue to make evidence-based decisions. In order to do this, we focus on providing up to date continuing education for our doctors to engage with throughout the year. Dr. Tuck attended various sessions, but the most impactful focused on how to develop training around key competencies to educate our doctors on the most relevant topics in evidence-based, patient-centered, collaborative care.
The biggest takeaway?
“We have to go where our doctors are to ensure they are engaged with the information we are training them on,” reflects Dr. Tuck.
Leveraging new technologies will be paramount to keeping continuing education fresh, engaging, and effective. We are looking forward to unpacking these new insights with our leadership team to better serve our doctors, and in turn, our patients.
“My biggest thought through the entire conference was: it really is all about the patients!” says Dr. Tuck.