Survival Tips for Standing in Line This Holiday Season

This post is from the American Chiropractic Association but provides a good reminder that standing for long periods can cause injury.  These sensible tips can lead to a strain free holiday season!

The holiday season is here and with it comes lots of reasons for good cheer…but it can also bring added demands and stress for our bodies. Whether you’re shopping for presents, waiting to pick up the perfect dessert or checking out a holiday performance, chances are you’ll spend a good deal of time standing in line this season.

The American Chiropractic Association (ACA) offers the following tips to help you avoid muscle cramps, neck stiffness and back pain while waiting in line.

First, dress the part. If you’re planning to spend the day shopping or strolling around town checking out the holiday displays, wear comfortable, supportive shoes—not high heels. It’s also a good idea to dress in layers so that you will be comfortable going from outdoors to indoors, and vise-versa. And leave huge shoulder bags at home; bring only those items that are necessary for your day—wallet, keys, cell phone—and consider carrying a fanny pack or a backpack rather than a one-shoulder purse.

Once you’re actually in line, there are several stretches that you can do to keep your legs from cramping and your back from aching. Start with your toes and work your way up:

  • Spread your toes out as wide as you can and hold for a few seconds and then bring them back to neutral.
  • Stand on one foot while you rotate the opposite ankle and then switch legs.
  • To stretch your calves, lean forward on your toes keeping your legs straight.
  • Bend your knees a little bit, just 5 to 10 degrees, and then straighten them.
  • Tighten the muscles in your thighs and bottom and hold for 5 seconds and then release.
  • Tuck your butt underneath while sticking your bellybutton out then switch and stick your butt out. This pelvic tilt can be a very small movement, but it is great for taking the pressure off your lower back.
  • Roll your shoulders backwards several times and then push your shoulder blades together to stretch out your chest.
  • Open your hands as wide as you can and then gently close them.
  • In addition to stretching, shift your weight and alter your stance every 3 to 5 minutes to give your body a postural break.

You can find additional suggestions for surviving the holidays healthfully—including advice on nutrition, exercise and stress reduction—on ACA’s Web site at www.acatoday.org/12Days.

“If the holidays do bring you pain, consider chiropractic care, a natural, drug-free approach to pain-relief and wellness. In addition to manual therapies such as spinal manipulation, doctors of chiropractic are trained to counsel patients on diet, nutrition, exercise, healthy habits, and occupational and lifestyle modification,” says ACA President Dr. Rick McMichael. To find a doctor of chiropractic near you, visit www.acatoday.org/findadoc.

Author: American Chiropractic Association

Article Copyright 2010 American Chiropractic Association

Permanent link to this article: http://apmt.us/2011/12/survival-tips-for-standing-in-line-this-holiday-season/

To your good health….

November-2011-131I recently read study that indicated that people who thought they were taking a multi vitamin were more likely to make poor nutrition and health care choices during the day. The gist of the article is that people feel a false sense of security when taking supplements. They feelthe supplements give them permission to cheat when making choices related to diet during the day.

This article made me think about an experience I had recently while speaking to an individual about their health. I was taking a health history and asked if he had any chronic medical conditions. When the person said they had no health care issues, I then continued my history by asking about current medications. He mentioned a drug used to treat high blood pressure. I asked why they didn’t mention that he had high blood pressure earlier. The response was, “Oh, because I take that medication I don’t have to worry about my blood pressure. Everything is normal.”

It would be so deceptively simple to think that by taking a medication that you no longer need to worry about your health. However, there is a reason why diseases such as diabetes, high blood pressure, high cholesterol are known as lifestyle diseases. The small choices that we make everyday have a cumulative effect upon our health. Medications are sometimes necessary, but most medications do not cure disease, they alleviate a symptom. A better health care option is addressing the cause of the symptom and controlling lifestyle factors that cause or exacerbate the symptoms.

I know that when patients learn they have a diagnosis of a lifestyle disease, it is life changing. The choices to make and the changes that need to be made in our lives seem overwhelming. In cases like these, education is key. Learning as much as we can about our particular disease and creating a plan to address and treat the disorder can help patients successfully negotiate overwhelming option. In general, I always look with suspicion upon treatment plans that only involve medication. Almost every health issue can be improved by nutritional, behavioral and/or exercise supports. A holistic health care plan addresses these issues and minimizes the need, dependency and side effects caused by medication.

Sometime, lifestyle plans seem deceptively simple. I think this leads people to discount them. For example, in the case of diabetes, lifestyle changes are generally common sense, reduce intake of foods that have a high sugar content and exercise more. Actually following through on this treatment plan is much harder. Often it is easiest to incorporate these changes in small manageable steps. Commit to an exercise program by 15 minutes a day. Make it a habit. Once you have done this successfully for a few weeks, increase your time, add new routines. Change your diet by looking at 1 or 2 changes that you want to make. Incorporate those first, then slowly add more. Small successes will build over time and will create powerful changes in your health.

To your good health.

Vijay Patel (76 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.


Permanent link to this article: http://apmt.us/2011/11/to-your-good-health/

Injury Prevention

Dr. Patel and his son after completing a 5K

Dr. Patel and his son after completing a 5K

This past weekend, I injured myself running.  You would think that I would know better, but I fall prey to the same bad habits as anyone else.  While I will recover from my injury in a week or so with no ill effects, I will miss some of my normal training this week.

 

I have done a great deal of power work this summer– I have run with a partner and we are both competitive guys–longer runs, sprints, interval training, and hill work have all been part of our summer workouts.  Taking it up a notch is fine, but this is the time when individuals are most prone to injury, as I so clearly demonstrated.  What could I have done differently?  What should you do?

  • Space your intense activities and give your body recovery time–this is essential when you tax muscle groups to higher limits.
  • Take the time to warm up and stretch your muscles before you begin intense training.  The same is true for the cool down period.
  • Stretch again in between sessions.  I have stretched for 10 minutes most nights before bed.  I notice this helps my muscles when I exercise.
  • As cooler temperatures approach make sure you cover your muscles appropriately.  Although your thigh and leg muscles warm up as you exercise, cooler temperatures may reduce blood flow to extremities during breaks when interval training or running sprints.  This can increase the risk of injury and may make your muscles seize and cramp.  You can avoid this by wearing compression tights and or warm breathable shells.

Some times muscles will cramp and knot regardless of care.  What to do when this happens?

  • Ice the area.
  • Use Traumeel (oral and topical) immediately and throughout the day to reduce inflammation.
  • Certain herbal supplements and enzymes can speed healing.  Speak to your chiropractic physician about this.
  • Rest the muscle.  You don’t need to be a couch potato, but use the muscle as your guide.  If it hurts, listen to your pain and allow proper healing to occur to avoid long-term injury.

Keep up the training.

Vijay Patel (76 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.


Permanent link to this article: http://apmt.us/2011/09/injury-prevention-mt-prospect/

Drug Free Pain Relief from Sciatica

Sciatica pain can interfere with the quality of your life and your daily activities.  Research documents that chiropractic can is as effective as surgery in the management of sciatica with significantly less risk to the patient.  If you suffer from sciatica, schedule an appointment with one of our doctors today!

Permanent link to this article: http://apmt.us/2011/08/drug-free-pain-relief-from-sciatica/

Lower Back Pain Relief!

I have been battling with lower back pain for more than six months.  I saw three different doctors for therapy and found no relief from the pain. I came to Advanced Physical Medicine & Therapy and saw Dr. Vijay Patel.  Since my first visit, I have shown major improvement and I feel much better.  Thank you, Dr. Vijay and employees for your excellent care.

J.S.

Permanent link to this article: http://apmt.us/2011/08/lower-back-pain-relief/

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