Saratoga Program Prepares You For Fitness

Saratoga Chiropractors Dr. Adam Favro and Dr. Patrick Campbell have launched a new program to teach people the foundations of fitness and prevent them from the possible injuries that come with exercise. Foundations of Fitness is a medical approach to fitness and training that will help people who are recovering from an injury and want to return to the gym, are dealing with nagging injuries when they work out, or those who want to workout but are unsure where to start.

The Gray Area

Everyday patients are released from their active care plan with the doctor telling them, “You’re clear to return to activity”. What does that mean? What if you get hurt again? Are you at a higher risk?

The truth is, you’re probably not ready. Let’s say you have been recovering from a shoulder injury and want to return to classes at your favorite Saratoga fitness center. Even if you have been working with a physical therapist or chiropractor, your treatment plan most likely did not include preparing for the demands and intensity of a class. It likely consisted of preparing you for the basics of everyday life. That space between the end of your treatment plan and being prepared for exercise and fitness is what we call the gray area of fitness. This program is designed to bridge that gap and help you take that next step to your fitness safely and effectively

Modification Leads to Elimination

Have you ever done a workout and needed to make some small changes to the program because of pain? For example, you can’t perform pushups because your shoulder is too sore. In fitness modification leads to elimination. If you start changing your workouts to stop working one part of the body or limit a certain range of motion, eventually you will not be able to perform that motion at all. If you’re working with a trainer or taking a class you’re now paying for a workout that you can’t participate 100% in. Our chiropractors have hundreds of hours of continuing education in movement screening and mechanics to help identify, treat, and strengthen those “weak points” so you can push yourself.

Is this hurting or helping?

“I felt great when I left the office so I decided to work out the following day. That area is sore again and I am not sure if what I am doing is helping or hurting.”

When you participate in Foundations of Fitness, you aren’t just there to work out and prepare yourself to reach higher levels of fitness. You are under the supervision of trained medical professionals to help teach you the basics. That includes being able to identify the difference between workout soreness and injury.

Where to Start

Sometimes the biggest hurdle in a fitness program is knowing where to start. Nobody is able to walk into a gym, studio, box, or training facility for the first time and know what to do to set themselves up for greatness. Fortunately, we are here to help! Foundations of Fitness will teach you the basics of movement, specific to your body as well as teach you proper ways to care for yourself. When you are done the program and wish you pursue your fitness goal, we will perform an exit interview and get you set up with a local fitness facility that best fits your needs if your don’t already have one. Our chiropractors work with athletes, trainers, and coaches from every gym in the Saratoga region and will be glad to make a personal introduction for you as well as help you transition into that gym with confidence. If you are working with a trainer already, we will gladly contact that trainer to fill them in so you can make the most of your workouts.

For more information about Foundation of Fitness, how you can benefit from it, and to sign up click here. Due to the level of attention required in this program, there are limited space available so contact us soon.

What's Your Turning Point?

Have you ever dealt with a problem you knew had a simple solution and all you had to do was find the best person to help you? Patients come into Turning Point Chiropractic in Saratoga Springs daily saying they thought they were never going to get better. Others say they felt like they had to settle for their “new normal” of low-grade pain or discomfort or knew they would never be able to (insert activity here) again. Sometimes all you need is a little help.

Turning Point Chiropractic was opened in October 2011 by Dr. Adam Favro with the vision of providing a service to seek out the epicenter of a patients symptoms and take a comprehensive approach to care. No big healthcare system to navigate. No referrals needed. Quality time with a doctor who has extensive experience and knowledge of the human body and how to fix it.

At Turning Point Chiropractic, the doctors have additional training in diagnostics, radiology, biomechanics, rehabilitation, strength training, sports performance, and more. Our chiropractors are not only equipped to accurately diagnose your symptoms but create a treatment plan that helps you get out of pain faster and stay healthy longer.

Our chiropractors believe at the heart of every treatment plan is movement. The more you move, the better you feel. The better you feel the more you move. You didn’t get hurt by just sitting there so why should your treatment be you just sitting there? We don’t know either. When you come to Turning Point Chiropractic your exam will include movement assessments, your treatment will involve movement and your homework will be to move.

For too long the healthcare system has not encourage patients to be active in their own treatment, give feedback on how they feel, and take control of the progress. When patients and doctors are invested in a goal to not only help you feel better but improve the way you live, great things happen. That is what we believe in. That is the Turning Point!

For a free consultation with our doctors and to learn more about the Turning Point Chiropractic treatment system, call us at (518) 584-9500 or click here.

Three Exercises for Better Posture

If you are like most people, you sit the majority of your day. Whether it’s driving to work, driving for work, sitting at work or relaxing on the couch after a long day of work, sitting has become part of our life. Unfortunately, so has poor posture. Forward head carriage, rounded shoulder, and a slouching position can lead to long term health effects like chronic headaches, degenerative joint changes, and muscle strain. So sit up straight, relax your shoulders, and learn three new exercises to help improve your posture.

Proper posture can be defined as “the state of muscular and skeletal balance that protects the supporting structures of the body against injury”. Two important concepts to take from this definition are balance and protection. Our joints, ligaments, tendons, muscles, and fascia are designed to work a certain way. When we put them in an optimal position this serves as protection to repetitive strain or even traumatic events. Our body is also highly adaptable, but if we continuously stress the tissues in a way that they weren’t intended, we tend to fall into an injury cycle.

This week we are excited to share 3 of our favorite exercises to avoid the aches and pains that come with non-optimal posture.

1. Thoracic Wall Extension

The first exercise is a great way to stretch out the front of our shoulders and create some extension in our mid-back. To perform, find a wall and stand an arms length away from the wall. Extend the arms so there is very little to no bend in the elbows with the fingers pointing up. Slowly push your hips back and let your upper body fall between the arms, keeping the head in a neutral position. Hold for about 3 seconds and perform 10 repetitions.

2. Chin Tucks

Our second exercise is to put the head in a better position. For every inch forward your ears go past your shoulders it adds an extra 10-12 lbs that the muscles of the upper neck and back need to support. No wonder so many people carry tension in this area! This exercise can be performed sitting or standing. To perform, attempt to pull your chin back toward your spine. Try to avoid looking down when performing this exercise. Imagine your chin is on a table and you are sliding it back. Hold for 2 seconds and perform 10 repetitions. You know you are doing it right if you give yourself a double chin.

3. Modified Brügger

Our last exercise is to strengthen muscles around our shoulder blades. This exercise can also be performed sitting or standing. Start by obtaining a neutral head position by performing a chin tuck. Next, lightly pull your shoulder blades down and back (try not to shrug). With the elbows bent and palms up, rotate your hands outward. You should feel the muscles around your shoulder blades working if you are performing this correctly. Hold for 2 seconds and perform 10 repetitions.

In the office we tell patients the best posture is the next one. In other words, keep moving! That being said, we realize there are days and time where you must sit for long periods. Try the exercises above and check out our YouTube video for more exercises and stretches to help improve your posture!

Snow Shoveling Pain: A Guide to Injury Prevention & Recovery

Did you know that about 56% of snow related trips to an emergency room are sprains and strains? Since we are experts in sprain/strain injuries, we thought we would give you a couple exercises to help with the soreness and pain from shoveling.

Before we get into the stretches, let’s first examine the complex movement of shoveling. Shoveling is a combination of squatting, lunging, bending, lifting, pulling and twisting all packed together. When performed with proper body awareness, shoveling can be a great workout. However, shoveling is typically performed more as a chore over a long duration with little breaks. As you get tired, your movement patterns begin to break down and you become more susceptible to injury. Movements like bending at the spine, twisting too quickly and holding the shovel too far away from the body can often lead to muscle strains.

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Hip Flexor Stretch

Our first exercise is a hip flexor stretch. To perform start in a half kneeling position as pictured below. Squeeze your glutes and shift forward slightly without extending at your low back. You should feel a stretch in the front of the hip and thigh. You can increase this stretch by reaching the arm of the knee that is on the ground overhead. Hold for 10-20 seconds and perform 3 repetitions on each side.

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Standing Extension Stretch

Our second exercise is a standing extension stretch. First, stand near a wall with the elbows bent to 90 degrees. Move toward the wall until the finger tips touch the wall. Place hands shoulder height like you would perform a pushup. Slowly extend your spine and head in a gentle wave like motion. Take this movement slowly and try to increase range of motion as you go. Perform 2 sets of 10 repetitions 

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Upper Extremity Stretch

Our last exercise is a biceps and forearm stretch at the wall. To start, place your palm on the wall with the thumb up with a slight bend at the elbow. Slowly attempt to straighten the elbow and turn your body away from the wall. This can sometimes be an intense stretch so perform as tolerated. Try holding for 10-30 seconds 3 times on each arm.  

We hope you find these exercises helpful during the upcoming winter! Please remember these exercises should not be used to treat or evaluate any injuries. They should also not cause you any increase in symptoms. If you have any questions, please contact our office. And for more information, check out our video.

How to Instantly Improve Your Squat

The squat…

Love it or hate it you are going to have to do it on a daily basis. Whether it’s part of your workout routine, getting into your car or sitting up from the dinner table the squat is truly a functional movement.  

What if the way you were squatting on a daily basis was contributing to nagging low back, hip or even knee pain? Most patients enter our office with the goal of getting out of pain. But when there is no clear mechanism of injury to cause their symptoms, we have to start looking at the way they move to perform everyday tasks. This is why an exam that includes assessing functional movement is so important. If we can identify limitations that are contributing to altered movement patterns, we can then design a program to enhance the way someone moves thus reducing pain.

When you perform movement evaluations as often as our doctors do you start to notice common patterns. Based on the most common faults or limitations we see with the squat pattern we wanted to share our top 3 exercises to help our readers feel better and move better!   

1. Ankle Mobility

Our first exercise is to improve the range of motion at the ankle, specifically dorsiflexion. This exercise is great because all you really need is a wall. Place the foot about 4-5 inches away from the wall, keep the foot flat and try and bring the knee toward the wall. You shouldn’t experience any pain in the front part of the ankle. Hold for 1-2 seconds and perform 10 repetitions.

2. Hip Control

Our second exercise is to improve the ability of our hips to control our pelvis. A common fault in the squat is when the knees start to cave in. This can be problematic because it can not only irritate the hips and knees but it can also be a predictor of knee injuries in the future. To perform, grab a band and wrap it around the legs as shown below. Once the band is situated step side to side with the toes forward. Make sure you control the band. Try 2 sets of 10 in each direction.

3. Leg Torque

Our third exercise is all about creating tension at our feet and hips to allow our joints line up appropriately. Imagine digging your feet into the sand without actually rotating the feet out. Creating this torque, you should feel the arch at the bottom of the foot start to engage, the knees rotate out and the muscles in the hip working. Try and hold for 2-5 seconds and repeat 10 times.

For more information, including videos on how to perform the exercises mentioned above, head over to our YouTube video by clicking the hyperlink.

Tips for Running in the Winter

Tips for Running in the Winter

Running is one of the most popular sports in the country. It requires little gear, no membership, and you can run anywhere. As long as you have a pair of shoes and some time, you can run. That is, unless you live in the Northeast. Running in the summer around Saratoga Springs is amazing. One can get lost running by old victorians, through the Saratoga Spa State Park or through the Saratoga Battlefield. The winter months can make you think twice about your choice of exercise. If you’re determined to continue training, here are a few tips.

Be Seen

If you are like most people, your running times are either early in the morning or after work which means you’ll likely be running in the dark. We suggest you wear reflective gear on the middle of your body, and somewhere on your arms or legs. If you want to go the extra mile (no pun intended), wear a headlamp as well. Snowbanks may also prevent drivers from seeing you so be alert when you are crossing streets or going into traffic.

Proper Shoes

Most running shoes are designed with mesh to keep your feet cool. In the winter, you want shoes that have the least amount of mesh. This will not only keep your feet warm, but keep out the snow and water. Of course, you also want a good pair of socks to go with those shoes and we recommend non-itchy wool socks.

Dress Appropriately

Dressing in layers is key. The air trapped between the layers is warmed by your body and acts as insulation. The biggest thing is to dress as if it were about 20 degrees warmer. You don’t want to sweat too much when you are running in the cold. That could lead to chills when you are done.

Warm up

Warming up before you head outside will make those first few minutes less stressful on your body. In other words, the cold won’t feel as cold. Especially since you were just told to dress as if it were warmer. Doing body-weight squats or lunges are a good way to get the blood flowing through your legs.

Slow down

Running outside means facing obstacles you may not know are there. Slipping is a serious danger for anyone who ventures outside in the winter months. Make sure you slow down your pace, take shorter strides, and strike the ground with a flat foot. This will help minimize the risk of slipping.

Post run recovery

After you are finished your run it is important to get out of your sweaty or wet clothes and put some dry warm clothes on. After exercise, your core temperature drops and puts you at risk for getting chills. Once you are in dry clothes, it is a good idea to drink warm fluids or have some soup. This will help you hydrate and warm your body.

Treadmill Running

If you are not interested in running in the cold or if conditions are too dangerous, the treadmill is a good alternative. To get the most out of the treadmill, put it at a 1% incline. If the treadmill has built-in fans, turn them on high as well. The incline activates the muscles required to propel you forward while the fans activate the sensory cells on your skin and remind your brain of running outside.

Whether you run in the cold, snowy weather or inside on the treadmill, it is important to stay hydrated, stretch, and take care of injuries as soon as they start. At our Saratoga Springs chiropractic office, we offer free injury screens and would be happy to answer your questions about running.

For the best running gear and expert fittings, check out our friends at iRun Local or Fleet Feet Sports!