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.

Heat or Cold?

The heat or ice debate seems to be one of the hottest topics in sports medicine and is certainly a widely used treatment in our chiropractic office. So which one is right for you? That depends on a multitude of things.

HEAT

Heat can be applied in a number of ways. In our Saratoga chiropractic office, we use a system that submerges packs filled with clay in a hot water bath. Once applied to the patient, this can stay warm for up to 45 minutes. The other benefit is the moist heat does not dry out the tissue like an electric hot pack would. But moist hot packs are not the only way to achieve a heating effect. Ultrasound and diathermy use sound waves and electrical currents, respectively, to vibrate the tissue and create heat. But you don’t need expensive equipment. A hot tub or hot shower can give you a similar response.

What does heat do?

Heat dilates blood vessels, increases circulation, and relaxes muscles. By improving circulation, new blood cells will enter the tissue, bind to lactic acid and other waste products of injury and carry them away. Think of this is “rinsing out the muscle”.

When do I use heat?

Heat should be used 48 hours after an acute injury or for any chronic injury that has lasted longer than a few weeks. We discourage patients from using heat for an acute injury as the body with naturally increase blood flow to that area and too much can cause increased bruising and a longer recovery.

COLD

Just like heat, cold can be applied in a number of ways. In our Saratoga chiropractic office we use cold packs that are stored in the freezer and place a sheet of face paper between the ice pack and the patient’s bare skin. This prevents any burning from direct contact on the superficial cells that don’t have as much of a blood supply. There are other ways to achieve cold therapy such as an ice bath or cryotherapy. Cryotherapy has gotten some great publicity lately for helping with metabolism and chronic injury but make sure you are properly equipped as there have been accounts of people getting burned from the extreme temperature.

What does cold do?

Cold essentially does the opposite of heat. It constricts blood vessels, reduces blood flow, and can reduce pain. When you experience an injury the body’s natural response is to increase blood flow. Blood contains the ingredients to heal the tissue. Sometimes too much of a good thing is not a good thing. Injury is one of those cases. To help people recover faster, our chiropractors need to be able to control the swelling response and cold can help with that.

When do I use cold?

Cold should be used immediately after an injury for up to 48 hours. The best way to get the most out of cold application after an injury is to move the area a little after you are finished icing. For example, if you sprain your ankle, ice it for 20 minutes then move your toes and ankle a little to prevent stiffness. At Turning Point Chiropractic we use a number of soft tissue techniques that can cause local inflammation as part of the healing process. If patient’s are sore from those treatments, ice would be a great way to calm the symptoms.

If you have suffered an injury or have any questions about whether to use heat or ice, give our office a call to set up an appointment. Our qualified chiropractors have treated thousands of patients dealing with both chronic and acute injuries and can evaluate what treatment option will be best for you.