Chiropractic Care for Climbers in Pacific Beach, San Diego

Why is it important for climbers to get Chiropractic care?

The nervous system controls and regulates all functions of the body, including the muscles and ligaments. In order for climbers to perform their best, it is important that they have an optimally functioning nervous system. A healthy spine and nervous system allows for better endurance, flexibility and strength. The nervous system coordinates communication between the brain and muscles and ligaments, creating the optimal environment for peak performance. Chiropractic care also helps with recovery by reducing the inflammatory processes that cause pain.

How does Chiropractic care help climbers?

The vertebral segments of the spine help to support and protect the nervous system. When these joints of the spine are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the spine, and depending on results, will determine if a specific chiropractic adjustment to the spine is necessary. If so, he or she will gently move the misaligned joint back into place. Your chiropractor will analyze the balance of the muscles supporting your spine and suggest stretches/exercises to help balance those areas.

Climbing can be very demanding on the body, especially the back, hips, arms, and shoulders. Your chiropractor can ensure these areas of the body are aligned and moving properly, which will lead to proper climbing form and resiliency. Proper extremity alignment also prevents soft tissue injury (i.e., muscles, tendons, and ligaments) and helps existing injuries to heal faster.

How often should a climber be given a Chiropractic adjustment?

This depends on the level of activity the climber currently has and would like to continue to have. Chiropractic care is utilized by the top performing athletes in all sports and activities. Chiropractic care provides optimal performance, longevity, and recovery. Once your local San Diego chiropractor performs a thorough exam and history, recommendations for care as well as pertinent stretches and exercises will be given.

Stretches and Exercises to help climbers:

It is important to stretch and strengthen the muscles surrounding the neck to help balance and stabilize the area. Be sure to stretch both sides, but focus more on the affected side.

Please make sure your chiropractor analyzes for misalignments before performing these stretches.

Pec Stretch

forearm massage

Chiropractic Wellness Care in Pacific Beach, San Diego

Why is it important to receive Chiropractic wellness care?

Chiropractic wellness care means receiving regular chiropractic adjustments even after your chronic injury or subluxations have been remedied. It is similar to having regular ongoing appointments with a dentist, optometrist, or mechanic to handle routine maintenance. The alignment of our bodies benefits from regular maintenance checks as well. Misalignments in our joints are caused by daily stresses such as driving, working at a computer and participating in sports and other physical activities. When we have misalignments in our joints, they affect the signals moving along the nerves in that area. The nervous system controls and regulates all functions of the body including the muscles, organs, and all of its systems. It is important to keep the small day to day stress on your body in check so you can function at your optimal level and feel your best.

What are the benefits of Chiropractic wellness care?

Regular Chiropractic wellness care promotes a healthy spine and nervous system. This allows for a healthier immune system, better sleep, better performance and endurance, more energy, and better functioning and healing of the body. The nervous system coordinates communication between your brain and body, creating an optimal environment for overall wellness.

How does Chiropractic wellness care support the body?

The vertebral segments of the spine help to support and protect the nervous system. When these joints of the spine are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the spine, and depending on the results, will determine if a specific chiropractic adjustment to the spine is necessary. If so, he or she will gently move the misaligned joint back into place. This allows for more optimal function.

How often should a Chiropractic adjustment be given under wellness care?

This depends on the intensity of your lifestyle. Your local San Diego chiropractor will perform a thorough exam and history to determine your current activity levels, stress levels, and goals. Individual recommendations will be made on the frequency of care needed to achieve optimal function and wellness!

Stretches and exercises for proper spinal mobility:

Spinal Hygiene exercises – these will help to keep your spine mobile. Local San Diego chiropractor, Dr. Emily, recommends doing these every morning and evening at a minimum.

Chiropractic Care for Runners in Pacific Beach, San Diego

Why is it important for runners to get Chiropractic care?

The nervous system controls and regulates all functions of the body including the muscles and ligaments. In order for runners to perform their best, it is important that they have an optimally functioning nervous system. A healthy spine and nervous system allows for better performance, endurance, and healing. The nervous system coordinates communication between the brain and muscles, creating the optimal environment for peak performance. Chiropractic care also helps with recovery by reducing the inflammatory processes that cause pain and slow down performance and endurance.

How does Chiropractic care help runners?

The vertebral segments of the spine help to support and protect the nervous system. When these joints of the spine are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the spine, and depending on results, will determine if a specific chiropractic adjustment to the spine is necessary. If so, he or she will gently move the misaligned joint back into place. Your chiropractor will analyze the balance of the muscles supporting your spine and suggest stretches/exercises to help balance those areas.

Long distance running can be very demanding on the body, especially on the extremities (including the small bones and ligaments of the feet, ankles, and knees). Your chiropractor can ensure these areas of the body are aligned and moving properly, which will lead to proper running form. Proper extremity alignment also prevents soft tissue injury (ie. muscles, tendons, and ligaments) and helps existing injuries to heal faster.

How often should a runner be given a Chiropractic adjustment?

This depends on the level of activity the runner currently has and would like to continue to have. Chiropractic care is utilized by the top performing athletes in all sports and activities. Chiropractic care provides optimal performance, longevity, and recovery. Once your local San Diego chiropractor performs a thorough exam and history, recommendations for care as well as pertinent stretches and exercises will be given.

Stretches and Exercises to help runners:

It is important to stretch and strengthen the muscles surrounding the neck to help balance and stabilize the area. Be sure to stretch both sides, but focus more on the affected side.

Please make sure your chiropractor analyzes for misalignments before performing these stretches.

Piriformis Stretch

TFL (Tensor Fascia Lata)

Quadriceps

Chiropractic Care for Low Back Pain in Pacific Beach, San Diego

What does low back pain feel like?

The low back, also known as the lumbar spine, has five spinal segments. When any of these segments are misaligned, there can be pain and discomfort. Low back pain can feel like a dull ache and/or tension of the muscles surrounding the low back. It can also feel like a sharp pain with tingling and/or numbness traveling down the legs. There may also be some pain at the hips or buttocks. Moreover, it may be hard to twist or bend the low back completely to one side, especially the side with pain.

Why do we get low back pain?

There are many possible causes for a misalignment of the low back:

compression of the low back segments due to lengthy periods of sitting,
prolonged stress,
mishaps such as a car accident, a fall, or a sports injury (for instance, using improper form while lifting heavy weights)
stomach sleeping, and
weak abdominal muscles from lack of exercise and movement.

If a misalignment in the lumbar spine is not addressed, it can cause long-term pain and stiffness in the low back and even travel into the hips and buttocks and down the legs. It can also cause degeneration in the lumbar spine.

How does Chiropractic help individuals recover from low back pain?

When the joints of the low back are out of alignment, they can irritate the ligaments, tendons, muscles, nerves, and the discs between each segment. All of these parts are associated with the misaligned area. The misaligned area and all of its associated structures will become inflamed, causing pain, discomfort, and lack of motion. Your local San Diego chiropractor will examine the low back, and depending on results, determine if a specific chiropractic adjustment to the low back is necessary. If so, he or she will gently move the misaligned joint back into place. In addition, your chiropractor will analyze the balance of the muscles supporting your low back and suggest stretches/exercises to help balance those areas.

Your local San Diego chiropractor will also check the pelvis. Often, an injury or accident to the pelvis will cause tension and misalignment in the spinal segments of the low back as well. Once the pelvis is analyzed, your chiropractor will determine if a specific, gentle adjustment to the pelvis is necessary.

What stretches and strengthening exercises will help for low back pain?

It is important to stretch and strengthen the muscles surrounding the low back to help balance and stabilize the area. Be sure to stretch both sides, but focus more on the affected side.

Please make sure your chiropractor analyzes your low back for misalignments before performing these stretches. If the low back vertebrae are misaligned when these stretches are performed, it can exacerbate your pain.

Level 1 Abdominals – strengthening the abdominals is one of the most effective ways to protect the low back. There are level 2 and 3 abdominal exercises which can be done as well after your local San Diego Chiropractor clears you to advance to the next level. Starting with an ab exercise that is too intense can irritate a low back that is already flared up.

Piriformis Stretch – stretching the piriformis muscle is another essential for low back recovery.

Chiropractic Care of Athletes in Pacific Beach, San Diego

Why is it important for athletes to receive Chiropractic care?

The nervous system controls and regulates all functions of the body including the muscles, organs, and all of its systems.  In order for athletes to perform their best, it is important that they have an optimally functioning nervous system.  

What are the benefits of Chiropractic care athletes?

A healthy spine and nervous system allows for better performance, endurance, and healing.  The nervous system coordinates communication between the brain and muscles, allowing athletes to jump higher, lift heavier weights, run faster, breathe better and have more stability and balance than they would otherwise.  Chiropractic care also helps with recovery by reducing the inflammatory processes that cause pain and slow down performance and endurance.  

How does Chiropractic care help athletes?

The vertebral segments of the spine help to support and protect the nervous system. When these joints of the spine are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the spine, and depending on results, will determine if a specific chiropractic adjustment to the spine is necessary. If so, he or she will gently move the misaligned joint back into place. Your chiropractor will analyze the balance of the muscles supporting your spine and suggest stretches/exercises to help balance those areas.

In addition, the extremity joints and all soft tissue attachments will be analyzed and realigned/rebalanced.

How often should an athlete be given a Chiropractic adjustment?

This depends on the level of activity the athlete currently has and would like to continue to have. Chiropractic care is utilized by the top performing athletes in all sports and activities. Chiropractic care provides optimal performance, longevity, and recovery. Once your local San Diego chiropractor performs a thorough exam and history, recommendations for care as well as pertinent stretches and exercises will be given.

Chiropractic Care for Neck Pain in Pacific Beach, San Diego

How does neck pain relate to the spine?

The neck, also known as the cervical spine, has seven spinal segments.  When any of these segments are misaligned, there can be pain and discomfort.  Neck pain/discomfort can feel like a dull ache and/or tension of the muscles surrounding the neck and the upper back.  It can also feel like a sharp pain with tingling and/or numbness traveling down the arms into the hands. Moreover, it may be hard to turn the head completely to one side, especially the side with pain.  

Why do we get neck pain/discomfort?

There are many possible causes for a misalignment of the neck:

  • poor posture (sitting all day and looking down at a computer or cell phone),
  • prolonged stress,
  • mishaps such as a car accident, a fall, or a sports injury, and
  • sleeping on the stomach or using a pillow that doesn’t provide proper neck support.

If a misalignment in the cervical spine is not addressed, it can cause long-term pain and stiffness in the neck and even travel into the upper back and down the arms.

How does Chiropractic help individuals recover from neck pain/discomfort?

When the joints of the neck are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the neck, and depending on results, will determine if a specific chiropractic adjustment to the neck is necessary. If so, he or she  will gently move the misaligned joint back into place. In addition, your chiropractor will analyze the balance of the muscles supporting your neck and suggest stretches/exercises to help balance those areas.

Your local San Diego chiropractor will also check the segments of the low back.  Often, an injury or accident to the low back will cause tension and misalignment in the spinal segments of the neck as well.  Once the low back is analyzed, your chiropractor will determine if a specific, gentle adjustment to the low back is necessary.

What stretches and strengthening exercises will help for neck pain/discomfort?

It is important to stretch and strengthen the muscles surrounding the neck to help balance and stabilize the area. Be sure to stretch both sides, but focus more on the affected side.

Please make sure your chiropractor analyzes your neck for misalignments before performing these stretches.  If the neck vertebrae are misaligned when these stretches are performed, it can exacerbate your pain.

Scalene Muscle Stretch

Neck Posture (anteriorly positioned head)

Pectoral Stretch

Chiropractic Care for  Rotator Cuff Problems in Pacific Beach, San Diego

How can we tell if the pain is a rotator cuff problem?

A rotator cuff injury can cause dull, achy pain in the shoulder, especially when moving the arm overhead.  There will be a restriction in motion of the arm to some degree.  Typically, there is pain at the front of the shoulder that travels down the arm.  For a more severe rotator cuff injury, with a partial or full tear, there can be sharp pain and weakness with a loss of motion in the shoulder.  Overtime, if not addressed, there may be chronic restriction, joint stiffness, and tenderness of the shoulder.  

Why do we get rotator cuff problems?

The rotator cuff is made up of many muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis.  These are known as the SITS muscles.  These muscles, along with the triceps and biceps, help stabilize the the shoulder joint during overhead arm motions such as pitching, swimming, weightlifting, serving in racket sports, and repetitive day to day motions that involve a lot of weight or pressure on the arms.  When there is instability in the SITS muscles as a result of an overuse injury or a sports injury, there will be rotator cuff problems.

How does Chiropractic help individuals recover from rotator cuff problems?

When the joints of the shoulder are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the shoulder, and depending on the results,  will determine the degree of injury and if a specific chiropractic adjustment to the shoulder joint is necessary. In addition, your chiropractor will analyze the muscular balance of your shoulder and surrounding structures and suggest stretches/exercises to help balance these areas.   In the case of a full tear, surgery should be considered.  Your chiropractor will also examine the spinal segments of the neck.  Misalignments in the neck may cause imbalances in the muscles and nerves of the shoulder, contributing to rotator cuff injury.  If there is a segment misaligned in the neck, it will be gently moved back into place using a specific chiropractic adjustment.

What stretches and strengthening exercises will help for rotator cuff problems:

It is important to stretch and strengthen the muscles surrounding the shoulder joint to help balance and stabilize of the area. Be sure to stretch and strengthen both sides, but focus more on the affected side.  It is best to have your San Diego chiropractor assess your shoulder for any muscle tears before starting these stretches and exercises.

Pec Stretch

IYLTWs (Rhomboids/Rotator Cuff)

Butterflies from the Spinal Hygiene Series

Stretches and exercises should be done a minimum of twice a day holding the stretches for 60-90 seconds on each side.  Spend more time on the injured side.

Chiropractic Care and Rib Pain/Misalignment in Pacific Beach, San Diego

How can we tell if the pain is rib pain/misalignment?

A misalignment of the rib can cause a deep or sharp pain at the place of misalignment.  This pain can be felt at the front of the rib cage by the sternum or in the back of the ribcage by the spine or under the shoulder blades.  There may be swelling and tenderness when touched.  Deep breathing will be difficult, causing discomfort and pain at the misaligned rib joint.  When the rib has been misaligned for a long time, the sharp pain often becomes a constant dull ache or chronic restriction.

Why do we get rib pain/misalignment?

A misalignment of a rib can be caused by any number of activities, from a direct blow to the rib cage, to twisting or exerting during activity, to rolling over during sleep.  Sometimes you won’t know what caused the rib to misalign.  Aside from a direct blow to the rib cage, there is always an associated tightness in the musculature surrounding the ribs that allows the misalignment to occur in the first place.  Keeping the intercostal muscles (muscles in between the ribs), rotator cuff muscles, and chest muscles stretched out and open can help to prevent rib misalignments.

How does Chiropractic help individuals recover from rib pain/misalignment?

When the joints of the rib are out of alignment, they can irritate the ligaments, tendons, muscles, and nerves associated with the misaligned area.  Your local San Diego chiropractor will examine the ribs, and depending on the results, your chiropractor will determine if a specific chiropractic adjustment to the rib is necessary. In addition, your chiropractor will analyze the muscular balance of your chest and surrounding structures and suggest stretches/exercises to help balance these areas.

Your chiropractor will also examine the spinal segments of the mid-back.  Misalignments in the mid-back may cause imbalances in the muscles and nerves of the ribs, contributing to rib pain/misalignment.  If there is a segment misaligned in the mid-back, it will be gently moved back into place using a specific chiropractic adjustment.

What stretches and strengthening exercises will help for rib pain/misalignment?

It is important to stretch and strengthen the muscles surrounding the rib joints to help balance and stabilize the area. Be sure to stretch both sides, but focus more on the affected side.  Please note that the videos below are only to be used preventatively or after a misaligned rib has been realigned/stabilized for at least three days (or as directed by your local San Diego Chiropractor).  Doing these stretches and exercises when a rib is out of place will irritate it more and cause more pain.

There are 5 preventative/rehabilitative stretches and exercises that will help with rib irritation:

Butterflies  – do just the butterflies from the spinal mobility series.

Pec Stretch

Side Body Stretch

IYLTWs (Rhomboids/Rotator Cuff) Exercise

Foam Rolling the Spine

Remember, DO NOT do any of these if you currently have a misaligned rib or rib pain.  Please check in with your local San Diego Chiropractor for more detailed recommendations.

Chiropractic Care and the Immune System in Pacific Beach, San Diego

What is the immune system and how does it work?

The immune system is a collection of cells, tissues, and organs whose main job is to protect the body from disease and to heal the body when there is illness.  The immune system works alongside the nervous system to keep the body healthy as it is exposed to various foreign substances and stress from its environment.  

How can the symptoms of illness be beneficial?

Depending on the type of exposure, the body’s immune response usually includes fever, vomit, diarrhea, fatigue, etc. These responses are helpful! For instance, a fever brings the body’s temperature to a level that can kill off the pathogens in the body, and vomiting is the body’s way of removing poisons such as bacteria or toxins we eat.  These are all natural and appropriate immune system responses necessary for the body to fight off foreign substances and to heal itself.  So, taking over-the-counter medication when you are running a fever can actually increase recovery times.

The immune system is constantly working in the body to determine what is good and what is bad.  The immune system becomes stronger when it is able to fight off any bacteria or virus that does not belong.  Feeling sick is not always comfortable, though it is very productive for the health and strength of the immune system.  

How do chiropractic adjustments benefit your immune system?

The nervous system regulates all of the body’s functions including the immune system.  For the immune system to work optimally, it must be healthy.  When the joints of the spine are out of alignment, they will compress the nerves and cause stress on the spine and nervous system.  This will interfere with the communication between the nervous system and immune system, resulting in a less than optimal immune system.  Studies on Chiropractic and immunity show an increase in immune components (white blood cells, antibodies, endorphins, etc.) in the bloodstream after an adjustment.

Your local San Diego chiropractor will examine the joints of your spine and depending on the results, your chiropractor will determine if a specific chiropractic adjustment to the spine is necessary.

How can you easily support your immune system at home?

Give your body plenty of rest and sleep, especially when you first start to feel under the weather, and drink plenty of fluids.  In addition, check your vitamin D and B levels preventatively helps to support a healthy immune system.  I recommend getting a blood test to check your vitamin levels. Your B levels should be in the standard excepted range, indicated on the test, and D levels should be at 60 for optimal immune function (in America the standard is 30 which is too low and will leave you with a weaker immune system).

Below is a list of strategies to support healing when you are feeling sick:

*Thieves Essential Oil – has antibacterial, antiviral, and antifungal properties.

*Nucleotides help to promotes protein synthesis, cellular vitality, beneficial intestinal flora and immune system health.

*Zinc plays a key role in many important physiological functions and is important for immune support.

*Vitamin C is necessary for several of the immune cells to perform their functions.

*Lemon Juice contains proteolytic enzymes that help your body to heal quicker.

*Please talk to Dr. Emily Mayo of the, local San Diego, Mayo Chiropractic Clinic for specifics and dosage recommendations*

 

Chiropractic Treatment of a Vertebral Disc Problem/Hot Low Back in Pacific Beach, San Diego

How can we tell if the pain is a vertebral disc problem?

A vertebral disc problem; can be caused by a disc bulge, herniation, sequestration (when the inner material of the disc separates from the disc), or desiccation (disc space degeneration due to a dehydrated disc). These issues can cause pain, numbness, tingling, and/or weakness from the low back into the buttocks, legs, and toes. Depending on the location of the disc issue, one or both legs may be affected. It is common to have difficulty bending and twisting with a low back issue and urination may be difficult. Coughing, straining when going to the bathroom, or sneezing can also cause pain.

Why do we develop a vertebral disc problem?

Vertebral discs are fluid-filled structures between the segments of the spine that keep the spine healthy and able to move easily. The purpose of the discs is to protect the spine, especially the lower spine, when performing any activities that include twisting from side to side, bending forward, and bending backward. Common activities that can cause a vertebral disc problem include prolonged sitting, especially while driving, and heavy weight lifting without proper positioning. Accidents or traumas to the low back, if not taken care of immediately, can also cause a disc issue over time.

How does Chiropractic help individuals recover from a vertebral disc problem?

When the joints of the low back segments are out of alignment, they can irritate the disc and nerves associated with the misaligned area. Your local San Diego chiropractor will examine the low back, and depending on the results, your chiropractor will determine if a specific chiropractic adjustment to the low back is necessary. If there is a segment misaligned in the low back, it will be gently moved back into place using a specific chiropractic adjustment.

How do individuals recover from a vertebral disc problem?

The first step to recovery is to be evaluated and, if needed, adjusted by your local San Diego chiropractor. After this, it is important to get proper mobility in the muscles and ligaments surrounding the low back and to strengthen the core muscles to remove pressure from the low back. Your chiropractor will analyze these surrounding structures and give stretches/exercises to help support the joints of your low back. Be sure to stretch both sides, but focus more on the affected side.

Videos of stretches and strengthening exercises for a vertebral disc problem:

It is important to get your spine adjusted before you begin these activities!
Piriformis Stretch Video
Level 1 Abdominal Muscle Exercise Video ( for level 2 and level 3 please talk to Dr. Emily)