Hey Sutter Employees, You Have Great Chiropractic and Massage Benefits!

Do you or your spouse work for Sutter Health? If so, did you know that you have excellent chiropractic and massage benefits? According to your policy, you get 20 visits a year with just a $10 co-pay. That includes any and all chiropractic procedures AND up to an hour massage!

Let me repeat, for $10, you can get adjusted and receive an hour long massage.

I give high praise to Sutter for offering such phenomenal benefits. Not only do they give great care but obviously they want their employees to maintain good health, as well. So, if you are fortunate to have Sutter benefits, what are you waiting for? Give us a call and come in for chiropractic care, massage, or both.

Pillow Talk. (About Actual Pillows, Not the Other Kind)

Ah, the frustration of finding the perfect pillow! Have you found yours, yet? Once you do, your spouse or kid will probably steal it or your dog will chew it up. Or, do you have that pillow that has been perfect for longer than you are willing to admit and it is just moments away from disintegrating in the middle of the night as you blissfully rest? I know how it is. I wish I was writing this article with the perfect solution for everyone. Alas, there is no perfect solution but there are some general guidelines that can help.

First off, finding the right pillow can take time and you may need to invest a little in several different pillows. How much is up to your commitment to a perfect night’s sleep and how important it is for your neck to feel good in the morning.

The most important factor to consider is that you need to keep your head and neck is a neutral position relative to the shoulders. If your head is closer to one should over the other or flexed forward or extended back, you are no longer in a neutral position. This can put a strain on the joints of the neck and cause shortening of one side of the neck muscles and conversely lengthening of the other side. Because we spend so much of our lives sleeping, it is vital that you keep your neck and head in a position that puts little stress on all of the structures.

For side sleepers the biggest issue typically is finding  a pillow thick enough to take up the space between the shoulders and the head. This is especially hard if you have broad shoulders. A firmer pillow is usually your best bet because it will hold its shape all night. Down pillows tend to be fine for the first few hours then compress during the night. I, personally, sleep on a water based pillow that holds it shape really well but is soft enough to be comfortable. It has over a gallon of water in it so it weighs a ton which makes it hard to change the pillow case, but what do you do?

Back sleepers typically need a fairly thin pillow or no pillow at all depending on the curvature of the upper back. The shape of your neck will largely determine the style of pillow. If you have a good curvature (which is ideal), a pillow that helps maintain the arch can be great. If your neck is unfortunately straight or reversed, then that style of pillow might be very uncomfortable. Some say that using a pillow as a neck orthotic to restore the ideal curvature is a good idea. I could definitely make that argument but sacrificing sleep might not be worth it.

OK, I know the what you are thinking, “I switch from side to back all night.” Let me say it right now, unless you are just the right structure, there is not really a pillow that is dual purpose. Sorry! If you have a pillow thick enough to take up the space between the head and shoulders, it is going to be too thick to sleep on your back and vice versa.  Furthermore, if you are a stomach sleeper, there is no way to keep your head in neutral and still breath unless you have a slot for your mouth and nose.

There you have the basic guidelines. Happy hunting. FYI, just because pillows are expensive doesn’t mean they are going to be a good fit for you. Still, cheap is cheap. The pillows I sell in my office are around $50, if that is useful. Good luck and sweet dreams!

Thomas Chiropractic Food Drive and Patient Appreciation Day!

Food Drive

October 3rd-13th

New Patients Receive:

  • Exam
  • X-rays
  • 1st Adjustment
  • In Exchange for a Food Donation
  • Call 780-1370 to Schedule

    Patient Appreciation Day

    October 8th, 10 am-2 pm

  • Free Adjustments
  • Free Mini Massages
  • Great Food
  • Everyone is Invited
  • Please Help Support Our Food Drive

  • Chiropractic and Physical Therapy

    I was asked to write this article by one of my patients. She actually asked me write about chiropractic vs. physical therapy but I feel like there isn’t really a competition. They are different even if the end goal of improving one’s health is the same. There is some overlap but at the very least they are complementary. Nevertheless, here is the comparison.

    Chiropractors focus on proper joint motion and nerve flow. Philosophically, we want to make sure that the innate intelligence that flows in each of us through the nervous system is not impeded. Subluxations or altered joint function can be a major cause of altered innate flow. When a chiropractor adjusts, the correct movement of a joint is restored and the nervous system flows as intended.

    I don’t believe physical therapists have any such allusions to such a philosophy. Their focus is on mechanics, rehabilitation and improving activities of daily living. Physical therapists are rehabilitation specialists. After major injuries or surgeries, bodies need to be reeducated and strengthened. Exercises, joint mobilization, soft tissue work, and physiotherapy are their tools. They spend a lot more time teaching and pushing the patient.

    Although most chiropractors are taught the same rehab techniques techniques as PT’s, the vast majority, including yours truly, have no interest in them. Our tool is the adjustment which can be compared to mobilization that PT’s do but the adjustment is much quicker and thorough. It is technically considered a Grade 5 Mobilization. I think most chiropractors would argue that it is much more than just a mobilization.

    We can both teach exercises, do soft tissue work, and physiotherapy (e-stim, ultrasound, heat, ice, etc.). I personally will teach some basic exercises in a course of treatment and will do soft tissue work, if need be. However, physical therapy requires more time each visit. As a chiropractor I don’t spend very much time with each patient. An adjustment only takes a few minutes. Physical therapy appointments are typically at least a half hour.

    Both treatments are effective for what they are. Getting joints adjusted is very important and may be all the body needs to heal. Sometimes the patient needs more. I refer to PT when it is more than I can feasibly handle. On the same token, some soft tissue injuries, especially muscle strains, need physical therapy and adjustments don’t really have an affect either way.

    Like I said, Physical Therapy and Chiropractic are very complementary. With complicated cases, doing both can be extremely effective.  If a PT or a chiropractor tells you differently it is probably because they are insecure about their own skills.

    Read More

    Exams for Books

    What you get:
    -Initial Exam
    -X-rays (if needed)
    -1st Adjustment
    -New Patients Only

    In exchange for:
    -Books
    -Hard Bound
    -New or slightly used
    -From the approved list

    Offer good through August 19th

    Books donated to the John Adams Academy Library
    Donations without the exam are appreciated, as well.

    If you purchase from Barnes and Nobles until August 13th and use the Book Fair ID # 10530087, John Adams Academy will receive 15% of your purchase.

    http://www.facebook.com/gr​oups/218220421561614/

    Chiropractic and Evolution

    My wife and I got the opportunity to go out this weekend and catch a movie. We saw “X-Men: First Class.” This post is not a review of the movie, though it was entertaining enough. What I love about the X-Men story is the concept that mutation has the ability to create better-than-human abilities. The reality is the opposite. Anyway, in this movie they introduce a character who takes on the code name Darwin because his body adapts to external forces in order to survive. The truth is, the ability to adapt is inherent in all of us. The difference is how quickly we adapt and how much harm the adaptation will cause.

    Every time we are exposed to or experience trauma in one form or another, our bodies, by design, form a strategy to cope with the insult. The reaction is one of survival first. This is completely appropriate. However, often times the coping mechanism leaves the body in a state that promotes degenerative change.

    Let’s consider a very common example. When a person is rear-ended in an auto accident, the body absorbs a tremendous amount of force. The neck whips back and forth, overstretching ligaments, compressing discs, tearing joint capsule and and shifting vertebrae. To adapt, the body sends in inflammatory chemicals to clean up the damage and cause swelling that will help stabilize a joint. This swelling is fine for a short period of time but, if left unchecked, it will start causing more problems. In addition, the shape of the neck is changed as a result of the trauma. This means that muscles now have to adapt to the new forces due to the change. Joints also have to compensate for the changes in movement patterns. All of these changes are recognized by the nervous system and recorded.

    The newly adapted mechanics become the norm. Altered function of joints, muscles and nervous system leads to wear and tear. The only way to counteract the wear and  tear of adaptation is to restore proper function. Chiropractic is great at helping the body return to proper function. It takes time to retrain the body but with consistency, the results are are positive.

    Roseville Chiropractor Heading to a Family Reunion!

    I will be heading out of town Thursday June 30th through Tuesday July 5th for a family reunion. Dr. Kelly will be covering for me on Thursday, June 30th from 8am-5pm and Dr. Rogers will be covering for me Tuesday morning, July 5th from 8-12:30. We will be closed July 4th in observance of Independence Day. Thanks!

    5 Things Weekend Warriors Can do During the Week to Avoid Injury.

    I think it was Loverboy that sang, “Everybody’s working for the weekend!” Pretty sure it was. Anyway, I think they were on to something. Being active is certainly a good thing. Unfortunately, our lives are so hectic that during the week we rarely find time to move our bodies as much as we would like to. As a result, we try and make up for it on the weekends. As with anything, extremes can cause problems.

    If you sit at a desk with posture that deteriorates over the week, then go and try to play like you used to in college, problems are going to arise. I am not saying that you shouldn’t be a weekend warrior. In fact, I encourage it. But, if you are going to be really active over the weekend and sedentary during the week, please do yourself a favor and do these 5 things to allow yourself to keep active but reduce your risk of injury on the weekends.

    1. Hydrate. Keeping hydrated throughout the week has many benefits. First of all it will flush out the toxins you release into your body during physical activity. When muscles have enough water they remain aerobic and will perform longer. Water keeps tissue flexible and improves blood flow. You should drink plenty of water each day (1-2 Liters, minimum per day) but as the weekend activity approaches, increase consistently. If you drink tea, coffee or soda, you’ll need to drink more water as all are diuretics and will deplete your water and electrolytes.

    2. Stretch. Keeping muscles flexible will go a long way to avoiding injury and not just to muscles but to joints, as well. Holding a stretch less than 30 seconds only keeps the muscle lengthened for a short period of time. Shoot for about a minute. You only need to stretch power muscles in the legs and arms. Spinal muscles are postural muscles and should not be stretched (that is whole new article I think I’ll write about next). Remember to protect your back when stretching. Here is a video of how to properly stretch the hamstrings (I should probably do more videos of how to stretch all the muscles of the legs and arms).

    3. Challenge your coordination. Good coordination will keep you from most sprains and strains. The problem is that if you injure an area it becomes uncoordinated. Do things throughout the week to challenge your coordination or at least stimulate some of those senses. Walking barefoot on various surfaces, picking up things with your toes, balancing things on your feet, brushing your teeth with your non-dominant hand (or any activity like using the computer mouse), etc, will all improve coordination and help you avoid injury.

    4. Give your postural muscles a break. I told you not to stretch them so you may be wondering what to do with the muscles of the back and neck. The answer is to shorten those muscles to give them a break. We do way too much bending forward. To counteract, do some back and neck bends. If you are sitting at your desk right now, stand up, put your hands on your low back and pelvis and bend backwards 10 times. Then, put your index and middle fingers in the middle of you neck and bend backwards over them 10 times. See how good you feel! (If you don’t, it is time to make an appointment.)

    5. Sleep. I understand that this is a premium. Sleep keeps the nervous system sharp and active. It allows muscles and joints to work like they should and keeps the immune system at peak performance. Please trust me when I say that if you get 7-8 hours of sleep a night you will work efficiently enough that you will actually accomplish more than if you use your sleep time to work. If you  are having a tough time focusing during the day, try a 10 minute power nap. This is not easy but with practice it is a valuable tool.

    There you have it. Five things you can work on during the week to help avoid injury during the weekend. Of course, I could add a sixth thing and say get adjusted but I thought that was pretty obvious.

    Pregnancy and Chiropractic

    First of all, yes, it is completely safe to receive chiropractic adjustments when you are pregnant even at 9 months. In fact, it can be very beneficial. Shoot, my wife’s OBGYN is my top referring MD. Why? Because when his patients are suffering from the ravages of pregnancy, all he can do is be a sympathetic ear or recommend Tylenol. He knows that chiropractic care is safe and can help manage his patients symptom where options are limited.

    For those who are unaware, pregnancy can be really hard on a body. For the record, when we men argue that we are the tougher of the two genders, women can always trump the argument by simply mentioning pregnancy and child birth. Trust me, no man is tough enough to withstand. Add to that list the duties of motherhood and it is game, set, match. During pregnancy the fetus becomes top priority. This means that the body will compensate and adjust to keep the baby viable. Nutrients needed will be taken from whatever source available. In addition, the shape, weight, posture, and the mechanics of the body, especially the core, change and adapt for the growing baby. Combine that with the production of the hormone relaxin which softens up all of the joints to allow the baby to be birthed, and the potential for dysfunction is inevitable.

    Getting chiropractic adjustments during pregnancy helps the body cope with all of those changes. When joints and ligaments become lax, the muscles tighten to compensate. This alters the mechanics. The adjustment helps restore the body’s mechanics and therefore reduces the secondary and tertiary responses like muscle spasms. Proper function will make it easier to carry and deliver the baby and will also help joints maintain coordination which positively affects the nervous system. Properly functioning nerves will promote better health, in general. A classic example of this is managing heartburn. When my wife was pregnant with our 2nd child, she had terrible heartburn. We found that adjustments were much more effective than antacids in controlling it because of the connection between the nerve roots in the midback that go to the esophagus.

    Chiropractic care during pregnancy is not just effective for low back pain relief and heartburn, it is also helpful in treating tension headaches, foot pain, hip pain, mid back pain and tightness, shoulder soreness, constipation, and much more.

    Keep in mind that predicting a schedule for treatment during pregnancy is impossible. The body changes too fast. Some women need chiropractic adjustments every so often and others may need an adjustment several times a week. The key is to keep things functioning as best we can and not let it get bad.

    Finally, during pregnancy the body does not heal as well. If you are pregnant and experience trauma or just have a traumatic pregnancy, be patient. It will take time after the delivery to heal up properly. If you are adjusted during pregnancy and again after delivery, your healing time will improve dramatically.

    How to Treat Sprained Ankles.

    Whenever I get several patients who come in with the same ailment, I always feel like the universe is telling me to write about it. When that same ailment happens to me, the hint is as subtle as a two by four to the head. Such is the case with this article.

    I have had a lot of patients come in with sprained ankles lately. For me, I didn’t think it was possible to sprain my ankles anymore. The ligaments in my ankles are pretty much gone from spraining them several times playing soccer in high school and college. So much for that. I rolled it jumping on the trampoline with my kids yesterday. It usually smarts initially and that is about it. This time it continued to hurt and started swelling a little, too. So, “Doctor, heal thyself!”

    Here is the protocol: First you have to remember the mnemonic PRICE. P=protect, R=rest, I=ice,  C=compress, E=elevate. I stopped jumping and walked it off. I rested with it elevated. Then, I put it in an ice bucket (protocol details below). I planned on wrapping it up but it felt stable and the swelling was down when I woke up this morning so I thought I would be alright. In fact, I walked to work today and it felt just fine.

    The most important thing to do if you sprain an ankle is ice it. Ice packs on an ankle are almost useless. You just don’t get enough surface contact to penetrate to the joint. If you are going to do it, be sure to leave it on for 20 minutes. However, the best way to ice the ankle is to put it in an ice bath. Here are the steps:

    1.As soon as possible after a sprained ankle get a bucket big enough to fit your foot

    2. Fill it with ice about 4 inches deep

    3. Fill the bucket with water deep enough to reach just below the calf muscle (higher for high ankle sprains)

    4. Cover the toes with a sock if needed

    5. Immerse foot for 6-10 minutes until numb.

    This is not exactly fun (unless you are a masochist) so, be tough. The stages of icing are intense cold followed by aching then burning then numbness. You have to get to numbness to benefit. Some people cheat a little and put on a sock covered by a baggie. This is ok as long as the sock is not too thick and there is not an air barrier in baggie. It still has to get to numb!

    If you chronically sprain your ankles like I used to, you will have to rehab them. The more you sprain a joint, the worse the proprioception or the communication between the brain and the joint. In short, it becomes dull and you are much more likely to sprain it again. I recommend standing on a wobble board for several minutes each day. That will improve the proprioception and dramatically decrease the likelihood of future sprains.