It’s a common refrain every January. “This year,” many say, “I’m going to be more physically active.” In fact, according to a survey conducted by NPR and the Marist Poll, 13% of adults who made a New Year’s resolution resolved to work out more, making it the most common resolution.

And truthfully, it’s a great goal to shoot for. Increasing your physical fitness is one of the easiest and best ways to boost your overall health, especially for your heart and muscles.

However, many people sabotage themselves by working out too hard or too long when they’re just starting out. Overexerting your muscles and joints can lead to injury, especially in the early stages of a workout routine when your body isn’t used to the activity.

This year, keep up your workout routine by preventing injuries through these 5 simple steps:

Discuss your resolution with your doctor

As much as you’d like to not admit it, you’re probably not as nimble as you used to be. As we age even into our 20s and 30s, it’s common for our muscles and joints to be sore after a sudden increase in physical activity. For some people, that soreness is natural. For others, especially women over 55 years old and men over 45 years old, it’s a good idea to discuss your new workout routine with your doctor. Your doctor can rule out any eventual problems so you can move confidently toward a more active future.

Be reasonable

It can be tempting to overreach and imagine yourself transforming back into the star athlete you were in high school. But after not working out for a long time, it can be dangerous to expect too much from your body too quickly. Instead, opt for a workout routine that makes sense for you. If your knee tends to hurt, choose a low-impact option that keeps your knees healthy but strong.

Limber up

You might remember stretching before gym class. Turns out, that’s not just to fill up the class period. It’s good to stretch your muscles before exerting them because cold and tight muscles are more likely to get injured. However, how we grew up stretching (holding one position for 10-15 seconds) isn’t considered the best for your muscles. Now fitness experts recommend doing dynamic stretches where you stretch your muscles through movement.

In the same way, it’s smart to gently stretch and cool down your muscles after working out. This keeps your tired muscles from tightening up and can help reduce soreness.

Variety is the spice of life

Exerting the same muscles in a workout day after day can cause undue strain on particular muscles and joints while leaving others relatively untouched. If you tend to workout your arms everyday, instead add in core and leg exercises to keep your whole body strong. Or get out of the gym entirely and go for a hike or a bike ride. Doing various types of physical activity helps prevent overuse injury and keeps you from getting bored with the same workout routine.

Know your body

We all know that working out isn’t a pain-free experience. Your muscles ache when you’re pushing yourself, and in many cases, you should push yourself through a reasonable amount of discomfort. As they say, “No pain, no gain.”

However, know your body well enough to know when you should stop or take a break. Sure, exercise can cause pain, but be sure that you’re not injuring yourself by pushing yourself too much.

Live Stronger

If you’re beginning a new workout routine and are experiencing joint or back pain, the chiropractors at Tuck Clinic can help you determine the problem and keep your spine in alignment so you can safely pursue your dreams of a more active lifestyle. Let the experts at Tuck help you feel better so you can live stronger.

“Well, the first thing I’m going to do is go see my chiropractor,” is the first thing Phil Rice said after biking 2,745 miles along the Great Divide Mountain Bike Route.

Phil Rice is an avid cyclist, cross fitter, and patient at Tuck Chiropractic in Roanoke. As an active person at the age of 56, Rice recognizes the important role chiropractic has played in his health and endurance. Prior to seeing Dr. Skinner at our Peters Creek Road clinic, he was a consistent chiropractic patient in Richmond for 5 years. After relocating to Roanoke, he heard that our practice was highly recommended, and the rest is history!

“I heard Dr. Skinner had a great understanding of caring for athletes,” says Rice.

When he first visited the clinic, Rice experienced tightness in his neck and shoulders and some lower back pain as a result of tightness in his hip flexors. His sedentary job combined with the strain that crossfit can put on your body had been causing this pain. Within two weeks he saw a significant difference in his discomfort and increase mobility.

“We know that a sedentary lifestyle can lead to back pain,” says Skinner. “Sitting and driving all week, and then going into crossfit-style work outs can cause issues. He’s in great shape to begin with so he responded very well to treatment.”

Preparing for the Grand Depart

In Spring of 2019, Rice shared with Dr. Skinner that he had set the goal to complete the Great Divide Mountain Bike Route, traveling from Banff, Alberta, Canada to the United States/Mexico Border by mountain bike. It was a bucket list trip and Dr. Skinner was eager to help him prepare with a maintenance program.

“As the training volume increased, we essentially just wanted to keep Phil out of pain,” says Skinner. “We continued the same type of care by keeping his muscles stretched out and his joints mobile.”

Both Rice and Skinner attribute the successful treatment experience to Dr. Skinner’s own experience as an athlete, paired with his expertise in patient-centered chiropractic care. His full understanding of the human body and how it reacts to stressors from certain workouts enabled him to pin point the issues and provide non-invasive treatments at the source of the pain. Through open communication about what kind of strain Rice had been experiencing from workouts week to week, Skinner was able to adjust treatments accordingly.

“It also helped me on my training journey while I was doing crossfit and cycling because Dr. Skinner was able to keep me in line and adjusting my own workouts until an injury was worked through,” says Rice. “His understanding of what I was doing provided me with significant peace of mind.”

Rice completed the entire 2,745 miles along the Great Divide Mountain Bike Route in 38 days with no pain or injury, thanks to his preparation and treatment with Tuck Chiropractic.

“It’s rewarding to hear that. We work hard at trying to make people feel better and when they come in and tell us those kinds of thing, it puts a little extra pep in our step,” says Skinner.

Rice feels like he has a true partner in his health and personal fitness goals and plan to continue striking off his bucket list and seeing Dr. Skinner. He participates in cycling events to raise money for research on illnesses like multiple sclerosis, cystic fibrosis, and cancer.

If you have a goal to maintain an active lifestyle or simply want to find relief from pain, we’re here to help. Find a clinic convenient to you or call 540-951-6900 to feel better and live better today!

With the holiday season well under way, you probably feel like you couldn’t squeeze one more thing into your day. The truth is, we’re all running at max capacity, and our bodies are suffering for it.

Stress can cause many problems throughout our bodies including our cardiovascular, gastrointestinal, and nervous systems. Plus, that muscle tension you’re feeling in your shoulders and neck are usually a result of stress.

What You Can Do to Alleviate Stress

No one wants to feel stressed, but sometimes we find ourselves stressed out, anyways. It’s important to break the cycle of stress before our bodies suffer.

“You don’t want to wait until your body starts breaking down from the stress,” says Dr. Anna Flynn, chiropractor at our Botetourt office. “When your body starts to break down, you end up in a ‘healthcare crisis,’ which is absolutely the worst time to start prioritizing your health.”

So DREAM of a healthier mind and body with these tips:

D: Diet. Try whole foods, fresh fruits and vegetables, good clean water. Also be sure you’re not adding chemical stress to your life by consuming things that your body has a hard time processing, whether that be dairy, gluten, or other food sensitivities.

R: Rest. We need between 7-9 hours of sleep each time, but most people aren’t getting that. The truth is that if you’re not sleeping, you’re not allowing your body to recover from the stress of each day.

E: Exercise. Exercise is a huge stress reliever. We should aim for three to five 20-30 minute workouts every week. It doesn’t have to be intense either! Even walking counts. If you’re short on time, HIT (High-Intensity Interval) training is a great exercise that gets right to the point.

A: Alignment and posture. Posture is something that falls by the wayside in many people’s minds, but it’s so important. Most Americans have anterior head carriage from working on a computer or looking at a phone. Make sure that you stand tall with your shoulders back. The center of your ears should line up with your shoulders, which should line up with your hips to the knees to the outside of the ankles. Chiropractors are experts in alignment and posture, so make sure to see a chiropractor if you want to work on how you sit and stand.

M: Mindfulness. Oftentimes stress starts in your mind. If your mind is racing from all of the things you have to do, your body will suffer from stress. Slow your mind down through a simple breathing exercise. Think about the sequence 4-7-8. Inhale for a count of 4 through your nose; hold it in for a count of 7; and exhale for a count of 8 through your mouth. This simple breathing exercise will help you when you’re feeling stressed and can also lower your blood pressure and heart rate, reversing some of the physical signs of stress.

Feel Better

Start feeling better by giving these techniques a try. If you want to jumpstart your results, see a chiropractor at Tuck Clinic for relief from some of these physical effects of stress. And don’t worry if it takes a few weeks to see results in your stress levels. Over time, your body will thank you for it.

“We lead busy lifestyles, and we’re always on the go,” said Jessica Zimmerman, patient at Tuck Clinic at our Bedford office.

A respiratory therapist with Carilion, Jessica stays busy with her work and family and depends on Tuck Clinic to keep her body on the right track.

“I’m on my feet 12+ hours at work, and as I’m getting older, I feel my body ache more,” said Jessica. “It helps to know I can go to the chiropractor and start feeling better.”

Jessica started going to Dr. A.J. LaBarbera about fifteen years ago when she was pregnant with her son who is now fourteen years old. “I was having back pain and sciatic nerve problems from pregnancy, and some coworkers recommended that I try out chiropractic.”

It didn’t take long for Jessica to be convinced of how chiropractic could relieve her pain. “After one adjustment, I immediately felt relief,” explained Jessica. “The problem wasn’t solved immediately, but I felt a lot better right away. It was amazing to me.”

A Family Affair

Tuck Clinic has been a part of Jessica’s life ever since. In fact, Jessica’s husband, Shannon, started seeing Dr. LaBarbera soon after Jessica felt relief from her back pain. Like Jessica, Shannon’s job as lieutenant with the Bedford County Sheriff’s Office demands a lot from his back. “I carry a lot of equipment around my waist everyday on the job,” said Shannon. “If you count the belt and the vest I wear, it’s about 30 pounds of added weight along my torso and hips.”

After years as a police officer, Shannon began noticing the strain that he was putting on his spine. “When I sit in a car with that weight around my waist, it can start to cause a strain on my lower back,” said Shannon. “And sometimes I have to hop out of the car at a moment’s notice. That agility and flexibility can be hard when your back isn’t in good shape.”

Now that Shannon has gotten his back in better shape with chiropractic, it’s fairly simple to keep from being in pain. “I can have a kink in my back, and go see Dr. LaBarbera for an adjustment,” said Shannon. “By the next day, I’ve already got relief.”

Why Tuck?

“I went to other chiropractors before, and I didn’t feel like I got any relief,” said Shannon. “Dr. A.J. and the chiropractors at Tuck Clinic are just so hands on and get things moving better than other chiropractors.”

Jessica loves the friendship that she has with the Tuck team. “The staff are amazing and willing to help,” she said. “If you’re in pain, you can go by at anytime, and they’ll always try to work you in.”

“Dr. A.J. has a sincere desire to help people,” Jessica continued. “He really cares about his patients and about how they feel. He’s consistent about keeping up with our back and neck issues, and that relationship is what keeps us coming back to Tuck year after year.”

As we become ever more connected through technology, zipping around in cars and tapping away at our phones, we’ve become busier and busier. “Society as a whole is completely stressed out,” says Dr. Anna Flynn. “We have a schedule that prescribes what we do from the moment we wake up to the moment we go to bed.”

And oftentimes we bear this stress day in and day out, and except for a week-long vacation at the beach once a year, never take time to recuperate and recover from that daily stress.

As Dr. Flynn explains, there are three kinds of stress that manifest themselves in our minds and bodies.

Physical Stress

Physical stress is related to your body. If you sit at a desk, drive, or stand all day, or do a job that requires you to lift heavy items, your body is under physical stress. Any of these activities can put a strain on your neck, lower, and upper back.

Chemical Stress

Chemical stressors are the things in the environment like harmful fragrances or unclean air that we breathe in or things we consume, such as processed foods, artificial sweeteners, sugar, and alcohol in excess.

Emotional Stress

Even if you haven’t noticed the first two types of stress in your life, most people can relate to emotional stress. You experience this type of stress if you’re too busy running from one place to the next, especially common now in the holiday season, as well as from a toxic work or home environment.

A Never-ending Loop

“All three types of stress are equally bad, and they can all cause damage to our overall well-being,” says Dr. Flynn. “And our bodies cannot differentiate the differences between them and simply perceive all of them as stress.”

Stress is a normal physiological response designed to keep you safe in the event of a perceived danger. So when you have a perceived stress, a signal from your brain is sent to stimulate our stress hormone (like cortisol) to be released. When the hormones are released, it causes our heart rate and blood pressure to increase, readying us for the “perceived danger.”

“Where the disconnect is,” says Dr. Flynn, “is that so many people have multiple layers of stress in their lives that this loop never gets turned off. Eventually it starts to take a toll on your health.”

The Physical Signs of Stress

Ongoing stress like this can result in negative effects on different systems in your body:

• Nervous system/muskuloskeletal: muscle tension, tightness in back/spine, neck stiffness, and back and neck pain
• Cardiovascular: high blood pressure and abnormal heart rhythms
• Gastrointestinal: such as GERD, gastritis, ulcerative colitis, and irritable colon
• Mental health: depression, anxiety, and eating disorders
• Skin and hair: acne, psoriasis, eczema, and permanent hair loss
• Gastrointestinal: GERD, gastritis, ulcerative colitis, and irritable colon

“As chiropractors, we understand that all of these systems are connected with one another,” says Dr. Flynn. “And oftentimes it’s the neck and back pain that keeps us from engaging in healthy behaviors like sleeping well and exercising regularly.”

Chiropractic adjustments release muscle tension, realign your spine, and improve blood circulation, all things that help your brain turn off its stress response. Plus not having that nagging pain in your back can certainly help your body return to a more relaxed state.

If you’re experiencing some of these physical effects of stress, the chiropractors at Tuck Clinic can help you get back to feeling better so you can live better.

When Linda Smith and her husband experienced back injuries, they weren’t sure what to do. “I had two falls, and both times, the pain was so bad,” said Linda. “I was all bent over and couldn’t walk. I could hardly put one foot in front of the other.”

Her husband, a firefighter, also had back problems and had heard of Tuck Clinic from his coworkers. “We were looking for somewhere to get treatment,” said Linda. “They recommended Dr. Rathmann at Tuck Clinic, and we’ve never seen anyone else since.”

“We were just immediately impressed with Jennifer,” said Linda.
“Tuck Clinic and Dr. Rathmann have the highest degree of professionalism of any doctors office I’ve ever seen.”

The Extra Mile

What really set Dr. Rathmann and Tuck Clinic apart from the rest was their willingness to go the extra mile.

“My husband injured his back and couldn’t move,” explained Linda. “When Jennifer realized that he had a ruptured disc, she called around to neurosurgeons in Roanoke and told them about his condition. She got an appointment for him later that day.”

“You feel so confident that she will take care of you, and if she can’t, she makes sure you get the help you need,” said Linda.

A Life with Chiropractic

Linda says that without Dr. Rathmann and Tuck Clinic in her and her husband’s lives, things may have turned out much differently. “I was dealing with back pain that was keeping me from sleeping,” said Linda. “After the first visit, I wasn’t healed, but I could actually sleep. And experiencing that kind of relief made such a big difference in my life.”

Reflecting back on her falls, Linda realized that without the help of Tuck Clinic, she very well may have ended up having surgery. But with chiropractic, Linda got treatment that was noninvasive and effective. “If I had to have surgery, that would have caused issues with my job. I didn’t have to go through any of that because of chiropractic care,” said Linda.

Whether in school, rec leagues, or on travel teams, many children participate in sports on a daily or weekly basis. Over 50% of children play at least one sport. In many ways, this is a positive statistic: sports provide children a healthy way to stay active and learn outside of the classroom. However, sports can increase the risk of injury, from broken bones and torn ligaments to brain trauma.

Many of us who played sports as children are dealing with injuries we sustained decades ago. Osteoarthritis can cause joint pain in people in their 20s and 30s who are otherwise healthy and fit. The condition affects 30 million people in the United States. Athletes who suffered from a joint injury in the past are likely to suffer from osteoarthritis, a surprise to many people who believe that osteoarthritis affects only older people.

A Path Forward

One way to treat arthritis is to take ibuprofen or acetaminophen. However, taking NSAIDs like these every day for months can be harmful to your stomach and kidneys and even increase your risk of heart attack and stroke.

In an age in which people are beginning to wonder if a pill can solve everything, medical doctors are opening up their minds to chiropractic care. And short of undergoing a surgical procedure like cortisone shots and or even joint replacement, chiropractic care is a non-invasive option that has led to real results in thousands of patients.

According to the Arthritis Foundation, there are a few things to think about if you’re considering treating arthritis with chiropractic care:

1. Chiropractic care is only recommended to treat osteoarthritis. If you have been diagnosed with an inflammatory disease like rheumatoid arthritis, psoriatic arthritis or ankylosing spondylitis, you should talk to your doctor before visiting a chiropractor.
2. Make sure to give your chiropractor your full medical history to rule out any possible issues in treatment.
3. Doctors do not recommend getting a chiropractic adjustment on joints that are currently inflamed.
4. If an adjustment isn’t possible, chiropractors can use other therapies to help your joints, such as ultrasound therapy and electrotherapy, which increase the circulation in your joints and have been shown to relieve pain and stiffness in joints.
5. Though chiropractic care has helped many reduce their symptoms, there is no evidence that chiropractic affects X-ray results for osteoarthritis. So if you’re going to a chiropractor who promises to cure it, switch chiropractors!

The chiropractors at Tuck Clinic are passionate about helping our patients with joint pain. If you’re struggling with old sports injuries, consider chiropractic care as a holistic and natural way to treat your aches and pains.

“I’ve been going to different chiropractors since 6th grade,” said Alainna Goodnight. “I’m 5’10” and I’ve always played volleyball and basketball. My back was in pretty bad shape from all of that.”

Alainna periodically suffered from severe back spasms that kept her from being able to walk. “The back spasms were so bad some days that I had to stay home from school,” said Alainna.

When Alainna started her job in Blacksburg, Virginia, several of her coworkers mentioned Tuck Clinic. “They said Tuck was the best,” said Alainna. “I had been to a lot of chiropractors before so I was doubtful, but I wanted to see what all of the hype was about.”

The Tuck Difference

Alainna gave Tuck a shot and was impressed right away. “The initial interview I had with the doctor at Tuck was so thorough. I studied Human Nutrition, Food, and Exercise at Virginia Tech, so I’m really interested in the body and how it works. They explained everything to me about what my spine looked like, how that would manifest in how I walk and feel, and how they could treat it,” said Alainna.

Alainna thought her husband, Curtis, might be able to benefit from chiropractic care, too. “My husband had chronic headaches since he was a kid,” said Alainna. “He didn’t really think it would work. But with my back pain and his chronic headaches, we said we should at least give it a shot.”

Having experienced the benefits of chiropractic before, Alainna knew that it might take a few weeks to begin to tell results. “Sometimes, when your body isn’t used to it, you can feel sore after your first few adjustments. It makes sense if you think about the doctors getting your spine into better alignment after it’s been messed up for so long.”

But after one month, both she and Curtis began to tell a difference. Alainna’s back spasms became less and less frequent, to the point where she can’t remember the last time she had one. And Curtis’ headaches are much improved. “He’ll get the occasional headache, but it is so much better than what it used to be,” said Alainna.

“I feel like it’s dramatically shifted our health,” said Alainna. “It’s been a big change in both of our lives.”

Why Chiropractic Care Matters

Now Alainna and Curtis only get adjustments every month or so, just to make sure their spines and necks stay in a healthy alignment. “I don’t know how people don’t go to the chiropractor,” said Alainna. “In addition to the chiropractors adjusting my spine, they also give me exercises to strengthen my muscles and even help alleviate old sports injuries I got back in high school.” Tuck Clinic has helped Alainna think about and improve her overall physical health.

“You have to prioritize and invest in your health now. The return benefit will be exponentially greater,” said Alainna. “My physical health bleeds into my emotional health which bleeds into my mental health. I’m an all-around better and happier person when I take care of my body.”

The American Pregnancy Association advocates for chiropractic care before, during, and after pregnancy to support the mother’s body in adapting to her changing body and recovering from labor and delivery. It is a great non-invasive solution that can replace the need for pain medication throughout pregnancy and recovery.

Reducing Complications During Pregnancy

As the body adjusts to make room for your growing embryo, your musculoskeletal system may become misaligned causing a protruding abdomen and increased back curvature, pelvic changes, and postural adaptations to weight. These changes can cause severe back pain and sciatica, intrauterine restriction, and could result in the inability to have a natural, non-invasive birth.

Regular chiropractic adjustments can help your bones and joints adjust to the added weight of carrying your child and reduce pain as a result.  Some other benefits of chiropractic during pregnancy include overall improvement in health and controlling symptoms of nausea.

Preparing the Body for Labor & Delivery

One of the biggest ways chiropractic care can help prepare a mother’s body for labor and delivery is through the Webster’s Technique. This gentle adjustment relieves pressure from the sacrum and reduces intrauterine restriction that could prevent the baby from moving into the proper position for birth. The goal of this technique is to prevent an emergency cesarean delivery.

Chiropractic care can also help reduce the time spent in labor and delivery. When pelvic floor strengthening exercises are paired with adjustments, contractions that take place during labor are reportedly less painful and the body is able to prepare for delivery quickly.

Expediting Recovery

The postpartum body requires a significant amount of healing. Loose ligaments need to be strengthened, nerve functioning needs to be restored, and the pelvis and spine are often out of alignment. Therapeutic exercises can be used to recuperate weakened spinal and  abdominal muscles and continued chiropractic care can help the spine and nervous system return to normal functioning.

When caring for their newborn, mothers will also experience a new type of strain in the thoracic region as a result of feeding and carrying the baby. Chiropractic adjustments and strengthening techniques can also provide relief in this region. Finally, some research connects chiropractic care to reduction of stress and improved mood – something many mothers struggle with postpartum.

Chiropractic Care for Newborns

The mother isn’t the only one who can benefit from chiropractic care after birth. The birthing process puts a lot of pressure on a newborn’s spine and chiropractic care can help prepare the baby’s spine for the significant growth that happens in the first year. Some research has also shown evidence that chiropractic care can reduce the symptoms and occurence of colic, ear infections, and ADHD in infants and children.

Tell your chiropractor as soon as you think you are pregnant so they can adjust your treatments accordingly. If you are not already seeing a chiropractor, talk to your obstetrician to see if they believe chiropractic care is right for your pregnancy.

Each year, around August and September, our clinics see an influx of patients seeking relief from lower back pain and other injuries. With the increase of travel, lawn care, and summer physical activities, many people find themselves feeling sore as things start to slow down. We’re all familiar with the concept of “weekend warrior” syndrome – when big bursts of physical activity after long sedentary periods cause injuries – but what about “summer warrior” syndrome?
If you’re hoping to squeeze as much as possible out of your last few weeks of summer, make sure you’re taking care of your body properly so that you’re not feeling the effects long into autumn.

Recovering from Extended Wear and Tear

Being a “summer warrior” probably means your burst of physical activity lasted longer than one weekend, which means your injury may be worse than usual. A busy summer also means you may have missed some of your maintenance chiropractic appointments due to scheduling conflicts.
To begin recovery, make sure you’re icing properly when your injury flares up. You’ll still be weed wacking well into fall, so if you find your shoulders are sore after a session in the yard, ice immediately.
You should also reach out to your chiropractor to return to regular care. If you have a serious injury, you may need to begin a new care plan. Otherwise, it should be easy for you to fall right back into your routine monthly appointments. Be honest about your condition when you consult with your doctor.

Prevention is Key

The best way to prevent injury next summer is to stay active year-round. By strengthening your body and maintaining a higher level of activity, your body won’t be so shocked when the summer frenzy kicks off. To balance out more time spent inside, make adjustments to your workout routine to be more gym or in-home based.
You can also prevent injury throughout the summertime by being more mindful of overexertion. If you’re a frequent summer traveler, make sure you’re taking measures to protect your lower back from extended time sitting. If you’re a trail lover, make sure you’re using the proper backpack equipment to carry your supplies and support your back.
Find more tips to protect your back from summer activities here:
Proper Summer Footwear for Your Back
Protect Your Back When Traveling
Avoiding Pain While Kayaking
Preventing Injury from Outdoor Activities
If you’re finding yourself in pain after a long, busy summer, we’re here to help. Schedule a consultation with a chiropractor near you today.