Biking and hiking are some of the most popular outdoor activities that we get to enjoy in Southwest Virginia, but we feel there’s one outdoor activity that may be overlooked: kayaking or canoeing!
Our area is lucky to have a wide variety of rivers and creeks that active outdoor lovers can enjoy. Because kayaking is typically a more relaxed sport, sometimes we can unconsciously injure ourselves in the process. Here are a few quick tips to avoid pain after a river float.

Stay Hydrated

Our number one piece of advice when spending a day out on the river is to stay hydrated! Although many people like to pair their floats with a cold beer, it’s important to drink even more water.
Sitting out in the sun all day can easily dehydrate even the biggest water drinkers. Hydration is key to protecting the discs in your spine and making sure you don’t feel groggy and worn out the next day. You should increase your water intake from the recommended minimum of 64 ounces a day to counteract the heat and sun.

Protect Your Lower Back

Let’s be honest. Kayaks and canoes aren’t made to be the most supportive or back-friendly. In fact, most canoes don’t even have backs to their seats. It’s important to maintain good posture when spending hours in your boat. If you find yourself slumping in your seat or leaning forward while paddling, make sure you straighten up.
A padded seat or cushion can help provide extra support and comfort. If your kayak doesn’t come with a supportive seat built in, purchase a cushion for it!

Strengthen Your Core and Torso

Whether you’re on a swift moving or lazy river, constant paddling throughout the day can take a toll on your upper body and core. Many people find their shoulders, arms, and stomach are sore after a full day of rowing.
Make sure you’re using a proper paddling technique to reduce the strain on your arms. It’s best to have your two paddles slightly off center from each other. Most paddles will let you tilt them to three different degrees. While paddling, maintain good posture and use your torso to do the work by rotating slightly, taking the pressure off of your arms. The stronger your torso, the less pain you’ll be in afterward so do your best to focus on these areas when exercising if you’re an avid paddler.
Ready to get out on the blueways of Southwest Virginia? Check out this handy guide on your options from Visit Virginia’s Blue Ridge!

One of the ways Tuck Chiropractic leadership strives to provide quality, patient-centered care is by supporting the progress of the healthcare community at large. Having a voice on a multi-disciplinary platform that focuses on better care for all is just one of the many ways we make that happen.

Tuck’s History on the Virginia Board of Medicine

In 2017, Dr. Tuck was appointed to the Virginia Board of Medicine by Governor Terry McAuliffe for a second, four-year term. While serving on this board, Tuck has collaborated with 17 other board members across medical disciplines to oversee competent patient care through licensing of healthcare professionals, guiding and enforcing standards of practice, and educating practitioners and the public on important health care matters.

New Heights in Leadership

In 2018, he served as the Vice President of the Board. In 2019, he has been elected to lead as President of the Board!
We couldn’t be more proud of all of the hard work Dr. Tuck puts in to making sure tomorrow has a better health care environment than today. Dr. Tuck will be representing the unique non-pharmacological approach to medicine as a chiropractor. We look forward to seeing the impact he can make on initiatives like the opioid epidemic and integrated care models.

Bad posture can be a main source of pain in the neck, shoulders, and upper back. Our doctors enjoy educating their patients about the importance of exercising to improve posture. It’s not about good or bad posture, but more about meeting the patient’s needs. Here are a couple of easy tips that you can do to work towards improving your posture.

Standing Wall Exercise

1. Starting in a standing position, lift your leg off of the ground. Keep your knee bent at a 90 degree angle.
2. Lift your leg up to be in line with your hip.
3. Hold for 10 seconds (or as long as you can).
4. Switch legs and repeat.

90 Degree Standing Leg Lift

1. Start with your back against the wall.
2. While resting your back on the wall, move your feet away from the wall about 8 inches. Keep feet shoulder width apart.
3. Close the space between your back and the wall by moving your belly button towards the wall.
4. Hold for 10 seconds and repeat.

Both of these quick and easy exercises are designed to improve your core strength. A strong core can help prevent slouching which causes strain on the lower back.
If you’re looking to improve your posture try out these 10 second exercises! If you want to schedule an appointment with one of our chiropractors for more therapeutic and strengthening doctors, we’re here to help!
 

Tuck Clinic’s first annual CSA program with Glade Road Growing is in full swing and we couldn’t be more pleased with our shares so far! We’ve received everything from carrots to sugar snap peas, rainbow shard to turnips.
The most important part of taking advantage of our CSA program is knowing how to use all the veggies we may not have used before. Here are a few ways our doctors are eating better with garden fresh vegetables.

Spiralized Zucchini

(Courtesy of Dr. Anna Flynn)
If you do not have a spiralizer, you can use a peeler.
Ingredients:

• 2 zucchini, spiralized
• 2 garlic cloves chopped
• 1tsp. olive oil
• 2 Roma tomatoes roughly chopped
• Bunch of basil chopped
• 1tsp. parmesan cheese
• A splash of white wine
• Squeeze fresh lemon
• Kosher salt

Sprinkle zucchini with about 1-2T kosher salt and let sit for about 15 minutes till they sweat. Rinse, and dry in a dish cloth. 
Sauté oil, garlic, tomatoes for a couple of minutes, add the zucchini, cook an additional 5 minutes on medium heat, add the splash of wine, squeeze of lemon, and fresh basil mix for another few seconds. Place on a plate and sprinkle with Parmesan cheese. 
You can add more oil to sauté with, more cheese to top it off, but this is 2 Weight watcher point value for the whole thing. Serves 2.

Farmer’s Market Quinoa Salad

(adapted by Glade Road Growing from BonAppetit.com)
Ingredients

• ½ cup raw pistachios
• 1 medium summer squash or zucchini
• 4 ounces sugar snap peas
• Kosher salt
• ½ cup coarsely chopped fresh tender herbs (such as parsley, chives, basil, tarragon, and dill)
• ⅓ cup olive oil
• 2 tablespoons white wine vinegar
• 2 teaspoons Dijon mustard
• Freshly ground black pepper
• 2 small or 1 large head of broccoli, florets chopped (about 1½ cups)
• 2 cups pea shoots (tendrils)
• 1 cup cooked quinoa (from about ⅓ raw

Preheat oven to 350°. Toast pistachios on a rimmed baking sheet, tossing once, until golden brown, 8–10 minutes. Let cool, then coarsely chop.
Meanwhile, cook sugar snap peas in a pot of boiling salted water until no longer raw but still very crunchy, about 2 minutes. Using a slotted spoon, transfer to a bowl of ice water and let sit until cold, about 3 minutes. Drain, pat dry, and thinly slice into bite-size pieces.
Saute sliced summer squash/zucchini in a hot skillet with a little oil until just starting to caramellize.
Blend herbs, oil, vinegar, mustard, and 2 Tbsp. toasted pistachios in a blender, adding water by the tablespoonful if dressing is too thick, until smooth and the consistency of heavy cream. Season with salt and pepper.
Toss squash, peas, broccoli, pea shoots, quinoa, and remaining toasted pistachios in a medium bowl to combine. Drizzle salad with dressing and toss again to nicely coat everything; season with salt and pepper.

Cashew Ginger Bok Choy

(as seen in Glade Road Growing’s Weekly Newsletter)

Cashew Ginger Bok Choy

• ¾ pound Bok Choy
• 3-4 Green Garlic shoots
• 2 T. minced ginger
• Coconut oil or Sesame oil
• ½ cup chopped cashews
• 1 Tablespoon chopped Cilantro
• optional red pepper flakes

Heat frying pan with oil and add in garlic shoots. Saute for about a minute then toss in bok choy and ginger, and sprinkle with salt and red pepper flakes if desired. Cover and Saute in pan for three to four minutes until bok choy is bright green. Stir and cover again. Cook until tender another 2-3 minutes. Remove from heat. Toast cashews in a separate pan until fragrant then sprinkle onto bok choy along with chopped cilantro. Serve over rice or another starch of your choice.

More from Tuck’s Test Kitchen

In 2017, we launched a blog series with other healthy, flavorful recipes in Tuck’s Test Kitchen. Check out some of our favorites:

• Zucchini Pizza
• Sweet Italian Sausage & Kale Soup
• Sweet Potato Fries

If you’d like to learn more about Glade Road Growing and receive more recipes, sign up for their newsletter!

Much like driving a car fueled by gas, our bodies can’t function properly without water. Without proper fuel, a vehicle’s engine will break down or become unreliable.  Our bodies are made up of 70% water, and without proper hydration, our ability to function is diminished substantially.
Since childhood, we’ve been told to drink water so accepting this reality comes easy. However, if you look further into this, you’ll find that water is more important than you may realize. Water is key to regulating body temperature, transporting nutrients, and lubricating joints. Without proper hydration, the body is unable to function optimally. The health of the spine, in particular, relies heavily on proper hydration.

How Does The Spine Work?

As crucial as the spine is within daily activities, it is important to understand its mechanics. At its core, the spine is home to vertebrae, rows of bone that align vertically. Wedged between each bone is a disc which works to absorb shock when bending, twisting, or flexing. Discs between the vertebrae ensure the bones do not rub together, therefore, reducing shock.
Within each disk of the vertebrae lies a nucleus pulposus. The nucleus pulposus is mainly made of water and provides movement as the spine rotates and moves in various directions. From the loss of hydration in discs, the adult spine is capable of losing height daily. Without proper rehydration, disc height starts to gradually reduce creating other medical issues.

Spinal Issues Resulting From Dehydration

Dehydration deeply affects spinal health as discs become compressed or unable to refill. Unable to refill, discs that lack proper hydration remain compressed leading to potential spinal injury. According to the University of Maryland Medical Center, water loss causes discs to collapse between vertebrae resulting in injury. Injuries like spinal stenosis, degenerative disc, and herniated disc can arise from a core of dehydrated discs within vertebrae. This creates an immediate need for treatment and subsequent preventative measures.

How Can The Spine Rehydrate?

As your entire body relies on proper hydration, it is important to not only drink plenty of water, but eat foods that hydrate, as well. Not only does direct water consumption hydrate but incorporating fruits and vegetables into your diet also aids in hydration Watermelon, cantaloupe, lettuce, tomatoes, or strawberries are made of more than 90% water and also contain essential nutrients. Eating and drinking things that hydrate will help your spine function more efficiently.
There is a lot of question about the right amount of water to drink in order to ensure proper hydration. Common wisdom is to drink eight glasses (8 ounces each) per day but this general rule isn’t always the right amount for everyone. For example, if you are active or have a propensity to sweat a lot your needs will increase beyond this. We found a cool calculator to help determine your water needs based on things such as your age, size, and activity level.
While hydrating is a great starting point, water replenishment may not fully heal spinal injuries or back pain. Chiropractic care to include spinal manipulation or adjustments is recommended for those with injury in relationship to the spine.  We offer extensive varieties of treatment, to include herniated disc treatment. We believe in positively impacting your health and wellness and know that chiropractic care and proper hydration are two keys to this.

Putting It All Together

Just as you keep fuel in the gas tank of your car, maintain appropriate hydration for the health of your spine and overall wellness. Proper hydration through daily water intake and a diet rich in fruits and veggies will keep you feeling and functioning at your very best. Remember: if the spine becomes dehydrated, chances of spinal injury increase. A combination of tailored chiropractic care and hydration through both food and water are key to repairing and preventing such injuries.

Feel Better. Live Better.

Whether you are suffering from pain, or are interested in learning how to live a more healthy lifestyle we invite you to reach out to the clinic location that is most convenient to you and begin to reap the positive benefits of chiropractic care.

Dr. Susan Kilmer frequents the Blue Ridge Parkway and Greenways on her bike.

Biking Trails in Roanoke & Botetourt

Roanoke and Botetourt offer great options for mountain and road bikers alike. In a matter of miles you can go from a rough terrain mountainside to the smooth, scenic greenway. It really just depends on what you prefer!
Dr. Kilmer has been road biking since 2004 and has participated in several 100-mile rides, but her favorite places to ride are on the long country roads of Botetourt or up Mill Mountain on the Parkway in Roanoke.
The Oriskany Community might be one of Botetourt’s best-kept secrets. This small rural community is located along Craig Creek and is close to Eagle Rock. This makes for incredible views and plenty of open road to ride.
Blue Ridge Parkway is possibly one of the most popular places for road bikers to take a long ride. Whether you’re climbing Mill Mountain for the thrill ride back down or cruising through the countryside in Botetourt, the scenery is endless.
Carvin’s Cove is another popular place to trail ride. This natural reserve covers over 12,000 acres and features 60 miles of trails for hiking and biking. It’s a great place for family beginners as well as those seeking a challenge.
The growing Greenway system of Roanoke and Botetourt is one of the best opportunities to get started with biking. With over 30 total miles and multiple bike rental shops along the greenway, everyone can find a bike and route they love. (Yes, you can even rent a big wheel bike from Underdog Bikes!)

Biking Groups in Roanoke & Botetourt

Biking is a great solo sport, but it’s also a great way to connect with others! We always say that working out with a buddy is always more effective – why not a group of buddies?!
Roanoke and Botetourt are host to a wide variety of biking clubs and events. Downshift has a Men’s and Women’s Cycling Group, RIDE Solutions hosts family-friendly biking events regularly, and the Blue Ridge Biking Club hosts weekly and annual biking events throughout the year.
So what’s stopping you from getting out there? The possibilities are endless.

In 2004, Joyce was in a wheelchair, unable to bathe herself and suffering from debilitating back pain. Today, she is pain free and uses a cane only for balance. Her experience with Dr. Thompson was amazing, but not uncommon.

Living In Suffering

Following a back injury, Joyce was unable to complete many day-to-day tasks without assistance and horrible pain. She was told repeatedly by multiple doctors that surgery was the only way to find relief.
Yet, Joyce resisted. She consulted with friends and family who had gone through with surgery, and learned that even with the painful surgery and recovery, many still didn’t find relief.
“I didn’t want surgery. I wanted anything but surgery”, says Joyce.
This led her to Dr. Thompson.

New Hope

Joyce’s husband suggested she visit a chiropractor. Willing to try anything, Joyce scheduled an appointment with Dr. Thompson at Tuck Chiropractic.
Dr. Thompson tried varying techniques to help treat her pain. He also gave her a very specific and personalized care plan that she faithfully follows to this day.
“He sat me down and explained everything I should expect,” Joyce said. “He was very personable as well as professional. He takes time to talk and get to know you. He’s a wonderful person. He said he would try to help me and he did. It worked.”
Joyce used a wheelchair to enter Dr. Thompson’s office 15 years ago, and walked out that same day. She was quickly weaned off of all the pain pills she was previously prescribed. Simply put, Joyce was beginning to live again.

When The Pain Is Gone

Flash forward to 2019 and Joyce is living pain free. She still visits Dr. Thompson every other week, and has discovered that visiting a chiropractor can help with more than just her back pain.
“I’ve actually only been sick 4 times in 15 years. I can’t make this stuff up. I am a firm believer and walking example,” Joyce says.
Joyce has become quite the advocate for chiropractic care. She urges everyone she knows to give it a try.
“All I can say is what it’s done for me. if it can take me from where I was to where I am now, it works. I try to tell everyone I know.”

Do you know what’s worse than needing a vacation? Being in pain on your vacation because you injured your back on the way to your destination!
Depending on your mode of transportation, our backs usually bear most of the pressure of traveling. Here are a few tips to help alleviate the pain of traveling, and how to it from beginning.

Get Comfortable Immediately

If you’re not in a rush to get going, take the time to plan out how you will be sitting. Make sure that your body is comfortable before your vehicle, airplane, or train starts moving. Starting off in a good position will prevent any immediate trigger of pain.

Get Moving

Some modes of transportation may make moving a little more difficult than others. For example, there are moments when you need to remain seated on a plane to keep yourself and fellow passengers safe. However, you should always take advantage of the moments when you are permitted to get up and move around. Even if it’s just to stand in line for the bathroom.
Trains, on the other hand, let you move about freely. So get up whenever you feel your muscles starting to tense. And when you’re driving, stop as frequently as possible to stretch out those lower back muscles. And if you can’t stand, check out these seated stretches you can do between stops (or traffic back-ups).

Bring Back Support

Lumbar pillows, rolled up towels, and footrests can be your best friend when traveling.
Preventing back pain is all about posture and supporting your spine.  If your legs are not positioned at a right angle when you’re siting on an airplane, ask for something to use as a foot rest to keep your feet propped up and your knees bent at a 90-degree angle. This positioning keeps stress off the lower back. When it comes to lumbar pillows, sit them at the base of your lower back to take some of the pressure off your spine and prevent strain. If you forgot to bring a pillow, a rolled up towel or item of clothing will suffice.
Sometimes we get so caught up in the details of our travel plans that we forget to check in on our bodies. Consider adding “comfort” to your traveling checklist and have fun this vacation season!

For seven years, Jeri Plott visited our Bedford clinic to seek care from Dr. A.J. LaBarbera for general back pain. Fast forward to today, Jeri has been working as a Chiropractic Assistant for Tuck Chiropractic for 9 years!
Formerly a X-Ray and Sonogram Technician, Jeri really liked the idea of having the opportunity to get to know her patients instead of taking a scan and sending them on their way. She first joined the Bedford clinic and transferred to our Botetourt location to work with Dr. Anna Flynn two years ago.
“The difference is that I would see that patient one time and never see them again,” says Jeri. “Here, I build a relationship with the patient that come in here. I can see their improvement on the pain that they’re being treated for.”
Each day, Jeri supports our patients and doctors by assisting patients with their consultation and paperwork. She also helps patients with electrical stimulation or ultrasound therapies before their adjustment and enters patient notes so that the doctors are fully prepared to care for each patient.
Her favorite part of the work day is when she sees her patients smiling.
“When they say they’re happy to come in here, that’s awesome to hear!” says Jeri. “When they say you guys treat us like family, that’s hitting one of my main goals: to make them feel comfortable.”
Jeri believes it’s Tuck Chiropractic’s culture focusing on patient centered care that makes all the difference. Our chiropractic assistants and doctors work hard to see patients on the day they need to be seen, not in a few weeks after their injury.
“Patients are really surprised when we’re able to get them in that quickly.”
Beyond the focus on our patients, Jeri also appreciates the emphasis on employee support that the leadership provides. After almost a decade at Tuck, she’s witnessed many changes in the organization that better support the workload and workflow of each clinic and their employees.
To top it all off, Jeri says she has a great doctor to support: “I work with Dr. Anna Flynn. One day we were talking to another doctor and just looked at each other like – ‘We make such a great team!'”
Jeri would recommend any of the doctors at Tuck Chiropractic to help you work through your pain. Whenever asked about whether someone should make that first appointment, she advises patients to at least come in and consult with a doctor to see if they can help. In the end, it will help your overall wellness and resistance from injury.
Beyond the walls of the clinic, Jeri enjoys family life with her husband, 3 children, and 2 grandchildren. (It will be 3 in June!) She loves antiquing and making and decorating cakes in her free time!

Unless you’ve been living under a rock for the past few years, you may have noticed that biking has taken hold of the outdoor culture of Southwest Virginia. Recently named “America’s East Coast Mountain Biking Capital“, Virginia’s Blue Ridge is the perfect place to take your fitness routine outside.
The doctors at Tuck Chiropractic Clinic aren’t immune to the hype. In fact, we recently got the chance to swap biking stories at a full-team training event. Now, we’ve decided to share some of our favorites starting with biking options in the New River Valley!

Biking in the New River Valley

Dr. Lee Matthis is the resident biking expert in the New River Valley. After treating the Virginia Tech Cycling team for 5 years, he decided to explore the world of endurance cycling for himself.
“There’s something about being out there by yourself, with the wind going past your ears. It helps you brush out the cobwebs physically and mentally,” reflects Matthis. “You get the runners high without the impact you put on your body from running.”
The natural geography of the New River Valley makes it ideal for all kinds of road and mountain biking. It doesn’t hurt that the beautiful scenery is endless.

Family Friendly Bike Trails

Ellett Valley Recreation Trail  runs from Christiansburg to Blacksburg and is an ideal road for anyone to ride because it’s flat. Taking Luster’s Gate Road, you can ride from one side of the Valley to the other with low traffic. Length: 4-5 miles.
Huckleberry Trail is another great place for families to ride. It’s a foot and cycling path that runs from Blacksburg to Christiansburg and was recently expanded to pass over Pepper’s Ferry Road by the mall. It’s great for casual cyclers.
The Wilderness Road Ride is a popular event hosted by the local chapter of the Fellowship of Christian Athletes. It provides another opportunity for family friendly biking in the New River Valley. Trails vary between 5 miles through Bissett Park to 100 miles depending on your level of commitment.

Endurance Biking Options

If you’re looking to take your solo biking up a notch, there are plenty of challenging options in the New River Valley area.
The Mountains of Misery is an annual bike event that is as challenging as it sounds. While there isn’t an event in 2019, we hope the event will return for 2020. The ride is over 100 miles long with 11,000 feet of total elevation gain. We hope you like hills!
Another extended bike event falls on Move-In Weekend at Virginia Tech. As the roads fill up with students, bikers take to the hills for a 100 mile bike run. The trail takes you through the Burke’s Garden Century route with a mixture of flat and mountainous road.
Whether you’re looking for a light, easy bike ride or a more endurance focused challenge, the possibilities are endless in the New River Valley. You may even spot Dr. Matthis getting his cardio in with his family one weekend!