For those looking to manage pain, improve mobility, and enhance overall well-being, chiropractic care has earned its place as a trusted, non-invasive solution. Yet while the benefits of this healing modality are well-established, not all chiropractic clinics approach care in the same way. There can be major differences in treatment philosophies and patient experiences as well as the quality and effectiveness of the care you receive.

That’s why finding the right provider for you matters — and why LifeClinic has adopted its unique way of working with patients. Located within many Life Time athletic country club locations, LifeClinic has the advantage of using both cutting-edge chiropractic care equipment alongside the fitness and recovery offerings at Life Time.

“At LifeClinic, we look beyond short-term symptom relief and focus on maintaining and optimizing human function,” says James Allen, DC, licensed chiropractor at LifeClinic in South Austin, Texas. “While traditional chiropractic care often emphasizes spinal adjustments alone, our model integrates chiropractic and soft tissue work, physical rehabilitation principles, and lifestyle support to create a comprehensive care plan. We don’t just treat symptoms of pain, we help patients move better than they ever have before, recover faster and stronger, and return to the activities they love with confidence.”

We asked Dr. Allen to share more about the distinctive philosophies and methods used at LifeClinic and how he personally works to help create a better quality of life for his patients.

Building Trust

Trust is at the center of the healing process, according to Dr. Allen, and he believes it’s best established by taking time to listen and understand each patient’s individual goals.

“At LifeClinic, we truly listen and make sure each patient is actively involved in their care plan,” he explains. “For example, after experiencing a lower-back injury while lifting heavy weights, a patient might be worried about how and when they can return to their regular workouts. We would partner with them to make sure we understand exactly what their goals are and make a plan to get them there. Our patients know we’re not just adjusting their spine and sending them on their way. Instead, we’re invested in their long-term well-being. This personalized, ongoing connection is what sets us apart from many high-volume or transactional practices.”

Integrated Muscle and Joint Therapy

Integrated Muscle and Joint Therapy (IMJT) is a patented technique used exclusively at LifeClinic. It’s an advanced, active form of soft tissue treatment that effectively integrates the mind, muscular, skeletal, and neurological systems to achieve optimal balance throughout the body.

“Most conditions we see are rooted in a combination of tight muscles, stiff joints, and an imbalance in muscle strength or weakness,” says Dr. Allen. “IMJT is a technique we use that combines chiropractic joint adjustments to address stiffness with targeted muscle therapy (massage) and guided movement to quickly address muscle tension. Instead of treating joints, nerves, and muscles separately, IMJT integrates all three at the same time to restore proper alignment while releasing tension and retraining movement patterns with a profound long-lasting effect.

“This is a more complete and efficient way to help the body heal,” he continues. “Patients often experience faster pain relief, improved mobility, and longer-lasting results because we’re addressing the root cause of dysfunction, not just the surface symptoms of pain.”

A Personalized Care Plan

Your first visit to LifeClinic starts with a comprehensive head-to-toe examination and assessment. From there, your care plan is tailored to your specific needs and goals.

“That first visit is all about listening and assessing what’s going on with your body,” says Dr. Allen. “I start by learning a patient’s story: What brought them in? What are their health goals? How is their condition impacting their life? What is their ideal outcome from treatment? From there, we do a thorough evaluation of movement, posture, and function, followed by a first round of treatment when appropriate.

“Our treatment is extremely personalized,” he adds. It may include chiropractic adjustments, IMJT, corrective exercises, lifestyle guidance, and regular progress check-ins when needed. We also add value by creating strength-training plans or connecting you with other fitness professionals at Life Time for further guidance, based on your specific needs.”

Aiming for Pain-Free Living

Dr. Allen emphasizes that his passion for chiropractic care at LifeClinic is grounded in helping others regain freedom from pain and achieve greater mobility by addressing the root cause of the issue.

“You don’t have to live with pain or limited movement,” he says. “LifeClinic offers a proactive, whole-body approach that gets to the root of the problem and builds long-term health by utilizing state-of-the-art equipment in both in the clinic and on the workout floor at Life Time. Your first appointment is the first step toward feeling, moving, and living better.

“When a patient goes from struggling with everyday movement to confidently returning to their workouts, hobbies, or simply playing with their kids, it’s incredibly rewarding,” he continues. “Combining clinical expertise with a supportive, patient-centered environment makes our work deeply fulfilling. I love that our goal at LifeClinic isn’t just to resolve pain but to restore, maintain, and optimize function and resilience so the patient can return fully to the activities that matter most to them and perform at an even higher level than they ever thought possible.”

The post Why LifeClinic? appeared first on Experience Life.

Quality sleep is essential. It directly impacts our physical and mental functioning, immune system, energy levels, susceptibility to chronic ailments, and more. But many individuals face challenges in achieving restful sleep. In fact, approximately one in three American adults experience insufficient rest or sleep daily, according to the Centers for Disease Control and Prevention.

For those grappling with sleep difficulties, chiropractic care may be a potential form of relief that hasn’t yet been considered. Below are a few factors that can affect sleep quality — and that chiropractors can help treat.

1. Body Positioning and Posture

Misaligned body posture during sleep can directly affect your spine and can cause muscle tension, which can ultimately influence the quality of your sleep. Poor sleep positioning can lead to:

• Neck, back, or shoulder pain: Misalignment of your spine puts stress on your surrounding muscles, which can lead to tension and discomfort in the muscles in your neck, back, and shoulders.
• Sleep interruptions: Improper positioning may cause discomfort that can keep you awake, preventing deep, restful sleep.
• Respiratory issues: Poor sleep posture can restrict your breathing, which can cause sleep to be less restorative. When you sleep in positions that misalign the spine or compress the chest, it can lead to restricted movement of the diaphragm and ribcage, leading to a higher incidence of shallow breathing or even obstructive sleep apnea, which is what happens when airflow is temporarily blocked.

By assessing the curvature of your spine, a chiropractor can spot areas of strain or misalignment that may be caused by your sleeping position. From there, they can suggest slight adjustments to your sleeping posture based on your body type, pain points, and sleep habits.

Self-Assessing Your Body Positioning for Sleep

The first step is to check your spinal alignment, as you want to ensure your spine stays as neutral as possible while lying down. Your head, neck, and spine should be in a straight line. Then:

• If you sleep on your side: Side sleeping is generally recommended as it most naturally allows your spine and neck to stay in alignment. Placing a pillow between your knees to keep your hips aligned can also help reduce stress on your lower back.
• If you sleep on your back: Consider using a pillow under your knees to support your lower back. (If you’re prone to kicking the pillow away in your sleep, you can try putting the pillow under a fitted sheet.) Placing a pillow under your knees while on your back helps to reduce the curve of your lower back, allowing more of it to rest on (and be supported by) your mattress. This better allows the muscles in your low back to relax and recover while you are catching those ZZZs.
• If you sleep on your stomach: It’s best to avoid this position as it can strain your neck and spine, but if it’s a habit, try using a thin pillow or no pillow at all under your head. A pillow that’s too thick or firm can cause your neck to arch and your lower back to sink, further misaligning your spine.

2. Sleep Ergonomics

How you equip your bed for sleep — including your mattress and pillows — can make a big difference in your quality of rest as they contribute to your level of comfort and/or your body getting the proper support. A chiropractor can give recommendations based on the issues you’re experiencing with sleep or your preferred sleeping position. Here are some general tips to consider:

Tips for selecting a mattress:

• Test for firmness: A medium-to-firm mattress is best for supporting spinal alignment while still providing enough cushion to relieve pressure points. If possible, spend some time testing out mattresses at stores before purchasing. Make sure the mattress supports your lower back in your preferred sleeping position.
• Check the material: Memory foam and latex mattresses are often recommended as they can contour to your body for added support.

Tips for selecting pillows:

• Side sleepers need a thicker, more supportive pillow to keep their head and neck aligned.
• Back sleepers need a slightly thinner pillow that supports the natural curve of the neck.
• Stomach sleepers need a very thin pillow or no pillow to minimize neck strain.
• All sleepers could try adjustable pillows with removable filling so they can customize the height to their comfort and preferred position.

3. Muscle Tension and Pain

Stress from muscle tension or pain can make it difficult for the body to relax and can cause restlessness that keeps you awake. If pain or muscle tension in your neck, shoulders, or back are keeping you up at night, a chiropractic adjustment may be able to help. Spinal adjustments can help keep your spine and joints in your neck, back, and hips aligned, which can reduce pain and help your body relax more easily.
Chiropractic massage therapy or soft-tissue therapy can also help alleviate muscle tension. When your muscles are relaxed, it’s typically much easier to fall asleep and as a result, wake up feeling more refreshed.

The post Can Chiropractic Care Help You Sleep Better? appeared first on Experience Life.

Back and neck pain are prevalent health concerns in the United States. According to the Centers for Disease Control and Prevention (CDC), 39 percent of adults reported experiencing back pain in the previous three months from the time of the study, while other findings report that an estimated one in three people are affected by neck pain each year.

These issues can be exacerbated by various factors, including harmful, but oftentimes unintentional, habits that impact the spine and neck. Let’s delve into some of these habits along with effective ways to correct them for better spinal and neck health.

1. Looking at Your Phone

The average person spends around four and a half hours per day looking at their smartphone, according to recent surveys. Frequent smartphone use can lead to “text neck syndrome,” which can happen from the strain your neck muscles experience when looking down at your phone for hours each day.

Tilting your head forward and rounding your shoulders in this position misaligns the spine and increases the strain on the muscles and ligaments in your neck and upper back. In proper posture, your head balances directly over your spine, but tilting it forward shifts the weight and increases the load on your neck. With the head weighing about 10 to 12 pounds on average, when you tilt it forward, the muscles at the back of your neck must work harder. The further forward your head tilts, the more strain these muscles endure, which can lead to fatigue and discomfort over time.

Spending long periods in this position can cause repetitive strain injuries, as the muscles are continuously held in a strenuous position, leading to chronic pain and discomfort. Symptoms of “text neck” include neck and back pain, numbness in the arms, and other spine-related issues, including cervical disc issues and nerve irritation.

To alleviate symptoms and help prevent further issues:

• Try holding your phone at eye level as much as possible so you’re not always tilting your head.
• Take regular breaks from looking at your phone to stretch and move around.
• Engage in exercises to strengthen and stretch your neck and upper back muscles, such as wall angels, shoulder blade squeezes, chin tucks, and cat-cow stretches.
• Limit the time you spend on your phone and other devices.

2. Limiting Your Physical Activity

Infrequent exercise can significantly impact posture in several ways, especially if you’re lacking core strength, as abdominal and lower back muscles are crucial for supporting the spine. Weak core muscles can cause the pelvis to tilt forward or backward, leading to poor posture and destabilization — and potential back and neck pain. Regular exercise helps keep the muscles that support the spine strong.

To alleviate symptoms and help prevent further issues:

• Take regular walks. Walking is a low-impact exercise that offers many benefits for spinal health. Walking engages and strengthens the core and lower back. It also helps improve circulation which helps nourish spinal structures, such as discs and ligaments. Walking can also help distribute pressure evenly across the spinal discs.
• Incorporate cardio workouts into your routine. Cardio can help promote weight management, which can reduce additional stress on the spine. It also enhances circulation to keep spinal tissues, including the discs, ligaments and muscles, healthy.
• Make sure you’re strength training. Resistance training plays a crucial role in maintaining and improving spinal health by reducing the risk of muscle imbalances throughout the body. It also helps prevent against injuries and reduces strain on the spine. A strong and balanced musculoskeletal system contributes to overall stability, which supports the spine during dynamic movements and can reduce the risk of falls and accidents.

3. Sitting for Too Long

Sitting for extended periods can lead to tight joints and discomfort, which can reduce the range of motion in the joints, especially those in the neck, hips, knees, and lower back, contributing to poor posture and neck or back pain. Extended sitting can also often result in slouching or leaning forward, which can place excessive strain on the spine, neck, and shoulders. This poor posture can lead to tightness and discomfort in these areas.

To maintain proper sitting posture and reduce discomfort, try to keep both feet flat on the floor and avoid crossing your legs (which tilts the pelvis and strains one side of the spine while increasing pressure on the other). Keep your chin tucked, head over your shoulders, and keep your shoulders down away from your ears.

To alleviate symptoms and help prevent further issues:

• Take regular breaks from sitting by getting up to stand, stretching, and moving around. Aim for a five-to-10-minute break every hour.
• If you sit during work hours, adjust your workstation setup to promote good posture. Ensure your chair, desk, and computer screen are positioned to support a neutral spine. Use a chair that provides good low back support and encourages proper sitting posture. Consider using a standing desk or alternating between sitting and standing throughout the day.

4. Lifting Heavy Objects Incorrectly

Improper lifting techniques can strain your back and lead to discomfort or injury. When bending to lift an object, such as furniture or heavy boxes, your upper body’s weight combines with the object’s weight, increasing the load on your back. Bending or reaching shifts the load away from your body, further stressing the lower spine and causing muscle fatigue.

To alleviate symptoms and help prevent further issues:

• Get as close to the object as you can before attempting to lift it.
• Keep your elbows and arms close to your body.
• Engage your core muscles, bend your knees, and keep the load close and in front of you while maintaining a straight back.
• Avoid twisting your body while holding the object.
• Use smooth, controlled movements when lifting.

5. Ignoring Stress

Stress can also cause muscle tension in the neck and shoulders, which leads to tightness and pain in the muscles that could radiate to the head, contributing to tension-type headaches. These headaches often feel like a band tightening around the head. Stress can also make the nervous system more sensitive and reactive and this heightened sensitivity can amplify the perception of pain, making headaches feel more intense or frequent.

To alleviate symptoms and help prevent further issues:

Take steps to manage your stress. (Learn more: “Stress Management for Busy People.”) Consider taking breaks for meditation or relaxation techniques and limiting exposure to stressors when possible.

6. Poor Standing or Sleeping Posture

Poor posture can strain the spine and lead to back pain. Assess your posture regularly, ensuring proper alignment of the spine and neck while both standing or lying down.

Poor standing posture often involves slouching or uneven weight distribution. This can strain the muscles in your neck and back as they work harder to maintain balance and support your body. It can also cause an increase in pressure on the spinal discs.

Sleeping in a position that doesn’t support the natural curve of your spine can cause discomfort. For example, sleeping on your stomach can cause neck strain and back pain due to the excess pressure and unnatural rotation of the head and spine. Sleeping in a position that places strain on your muscles or sleeping in an awkward position for your body — such as sleeping with your arm under your head — can also lead to muscle stiffness and pain.

To alleviate symptoms and help prevent further issues:

• Asses your standing posture with a wall test. A simple wall test can help you assess your standing posture: Start by standing with your back against a wall with your heels about one to two inches away. Check your head, shoulders, and buttocks. Ideally, they should all be touching the wall. There should be a small gap between your lower back and the wall, which allows for your natural spinal curve. If your lower back or shoulders are too far from the wall, you might be slouching. If your head isn’t touching the wall, you might be leaning too far forward.
• Aim to sleep with proper alignment. Many chiropractors recommend sleeping on your back or side and avoiding positions that twist the spine. For additional support and comfort, you can add a pillow under the knees when sleeping on your back or in between the legs when sleeping on your side.

7. Wearing Unsupportive Footwear

Footwear plays a significant role when it comes to spinal health. Proper footwear helps maintain your body’s alignment from the ground up by supporting your the arches of your feet to help evenly distribute your weight, absorbing shock as you walk or run, and preventing unnatural movements that can cause misalignment. Poorly designed or worn-out shoes can also affect your gait, which over time can lead to misalignment in the knees, hips, and spine.

To alleviate symptoms and help prevent further issues:

Choose shoes that provide adequate cushioning and support for your feet, especially if you wear them daily. When purchasing shoes, ensure they fit well, allow room for toe movement, and offer durability and grip for your intended activities.

How a Chiropractor Can Help

If you’ve developed any of these daily habits, seeking the assistance of a chiropractor can be beneficial — along with the suggested strategies above. Chiropractors offer non-invasive care to address and prevent back and neck pain and realign affected joints.

Following a comprehensive examination during your initial visit, your chiropractor will develop a personalized treatment plan tailored to your needs. This plan may include chiropractic adjustments, targeted exercises, and recommendations for lifestyle changes to correct your daily habits, alleviate pain, and strengthen your spine.

If you’re interested in working with a LifeClinic chiropractor, you can learn more and request an appointment here.

The post 7 Everyday Habits That Could Be Harming Your Neck and Back appeared first on Experience Life.

Chiropractic care is a branch of alternative medicine that focuses on the diagnosis and treatment of issues within the musculoskeletal system — concentrating heavily on the spine. People often seek chiropractic treatment to alleviate back and neck pain as well as manage certain musculoskeletal conditions like scoliosis.

Although chiropractic care has been long practiced, there are still misconceptions that lead to skepticism and apprehension about seeking this type of treatment. To shed light on these, we’re addressing some of the more common myths.

Myth No. 1: Chiropractic care is not scientifically proven.

One prominent misconception is that chiropractic care lacks scientific evidence to prove that it works. Chiropractic medicine is grounded in the principles of biology, anatomy, physiology, and neurology, making it a scientifically-informed practice.

Research studies have explored the effects of chiropractic treatment on various health conditions — including back and neck pain — often yielding positive outcomes.

When comparing treatment for low back pain, one study concluded that patients receiving spinal manipulation from chiropractic care (versus analgesic drugs prescribed by a medical doctor) reported significantly greater reductions in pain and disability after four weeks.

Research regarding musculoskeletal conditions is constantly evolving, and we know much more about effective treatments for those conditions than we did even 15 years ago.  Although not all questions have been answered, it is clear based on the scientific evidence published by medical doctors, physical therapists, chiropractors, and research scientists, that spinal manipulation can be a safe and effective treatment for many musculoskeletal ailments.

Myth No. 2: Chiropractors are not real doctors.

Another common belief is that chiropractors are not legitimate healthcare professionals, as they have historically not been integrated into mainstream healthcare infrastructures, including hospitals and other out-patient clinics. However, this trend is slowly but steadily changing. Chiropractors are now integrated into the Veterans Administration healthcare system, many private hospital systems, professional sports teams, fitness and performance centers, and other locations.

Chiropractors also undergo extensive education and training before earning their degrees. In most countries, chiropractic programs are accredited and regulated, ensuring that practitioners meet specific standards.

To practice chiropractic care in the U.S., a practitioner must hold a bachelor’s degree, graduate from an accredited chiropractic program, pass all four parts of the National Board of Chiropractic Examiners exams, and apply for state licensure. Furthermore, all active practitioners must hold basic first aid and CPR certifications and may need to pass additional board exams based on their state and the treatment modalities they practice.

Chiropractors are required to complete rigorous coursework, including classes in anatomy, physiology, pathology, neurology, radiology, and other clinical subjects, enabling them to diagnose and treat patients holistically. All chiropractic programs in the U.S. involve three and a half years of schooling. Upon graduation, chiropractic students will obtain the degree of Doctor of Chiropractic. This grants them “portal of entry” physician status in most states, which allows chiropractors to diagnose and treat without a referral from another physician.  Depending on the specific chiropractic college, students will typically spend their last 12 to 15 months of school treating patients under the supervision of a licensed chiropractor.

Myth No. 3: Chiropractic care only treats back pain.

Because of the emphasis on the spine, it is often assumed that chiropractic care is limited to the treatment of back pain. However, chiropractors should take a holistic approach that considers the entire musculoskeletal system.

Back pain is a common condition treated by chiropractors, yet they can also address a wide range of other health issues, including headaches, joint pain, sports injuries, and even certain neurological disorders including cervical and lumbar disc herniations and fibromyalgia.

Chiropractors are equipped to address these issues because of their extensive academic coursework in clinical anatomy, physiology, and neuroscience, along with their physical examination skills to evaluate nervous system function, muscle strength, reflexes, and sensory perception. Chiropractors also hold a unique perspective that can provide patients with insight and treatments they likely would not otherwise receive in the standard medical model.

In addition to addressing specific health concerns, chiropractic care can enhance overall well-being by improving spinal alignment and promoting optimal nervous system function. When the spine is aligned, it allows the body to use the least amount of effort possible to handle the stresses of everyday life. With proper posture we can decrease stress on muscles, ligaments, tendons, bones, and nerves that would otherwise become fatigued and then sensitive to pain or injury. This decreased stress allows the body’s natural healing response to function at a higher level.

Myth No. 4: Chiropractic care is only for adults.

Many people are unaware of the benefits that pediatric patients receive from chiropractic therapies. Many also do not realize that specific chiropractic techniques have been developed to help pediatric patients. These techniques and treatments very rarely involve manipulations that produce an audible “crack” or “pop,” which is typically associated with chiropractic treatment.

Some common conditions that have been treated effectively with chiropractic care in pediatric patients include scoliosis, back pain, asthma, headache, infantile colic, nocturnal enuresis (bedwetting), and respiratory disease. According to a 2020 study, adverse events were exceedingly rare in pediatric patients seeking chiropractic care.

Chiropractors can also help educate their child patients on how to take good care of their posture through kid-friendly exercises. Improving posture, even as a child, can help the body decrease stress on various tissues. Stressed tissues become more and more sensitive to pain the longer the stress is present, which means influencing a child’s posture can lead to decreased risk of musculoskeletal pain and injury as they grow. Some examples of exercises for children that a chiropractor may recommend include breathing drills, stretches, and bodyweight movements.

Myth No. 5: Chiropractic care involves too many appointments.

People often believe seeking chiropractic treatment is going to fill their calendar up with appointments.

Chiropractors typically group patients into different categories of varying complexity. Least complex patients require less visits and more complex patients require more frequent visits.

Factors considered when determining patient complexity include their number of complaints, symptom frequency and duration, symptom severity, prior treatment and progress, and the presence or absence of neurological symptoms.

Chiropractors typically see a patient more frequently in the beginning of their chiropractic care journey. The goal is to get all patients to a place where they are not only pain-free but functioning at a level that allows them to engage in any activity that they want. To do this, we focus a lot of our attention on how a person moves to correct any underlying poor movement patterns that led them to develop this pain. When we see movement patterns change, we know we are making lasting changes to the patient’s body that will help keep them pain free in the future.

However, this can take some time to address and see differences, which is why chiropractic treatment plans typically last for a minimum of six months. Having professional guidance for this extended period helps allow patients to fully reach goals of living pain-free.

The post 5 Common Misconceptions About Chiropractic Care appeared first on Experience Life.

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Every step you take — whether it’s a casual stroll or a brisk jog — places demand on your feet. Over time, this constant wear and tear can lead to foot pain that affects your daily life and can even cause a common foot condition called plantar fasciitis. This condition is characterized by sharp heel pain and nagging discomfort that can turn even simple activities into a challenge.

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation and irritation of the plantar fascia, which is a thick band of tissue that runs along the bottom of your foot and connects the balls of your feet and toes to your heel. The plantar fascia plays an important role in foot function by protecting your foot’s muscles, ligaments, tendons, and nerves each time you take a step. The plantar fascia is also crucial in supporting the arch of your foot.

If you spend a lot of time on your feet, have high physical activity levels, or wear footwear that doesn’t properly support your foot arch, you may be at a higher risk of developing plantar fasciitis. Anything that puts excessive pressure on the bottom of your foot increases the risk of developing this condition.

According to the Cleveland Clinic, more than 2 million people are treated for planter fasciitis annually. You may also hear it referred to as “runner’s heel,” although it certainly can affect runners and nonrunners alike.

Common Symptoms of Plantar Fasciitis

Plantar fasciitis can cause significant discomfort that can impact, and may limit, your movement in everyday life. Recognizing the symptoms of this condition can help with timely diagnosis and effective management. Some common signs and sensations associated with plantar fasciitis include:

• Heel pain: One of the most common symptoms of plantar fasciitis is a sharp, stabbing pain in the heel, typically near the front or center. This pain is often worse in the morning, especially during the first few steps after getting out of bed. You might also feel it after prolonged periods of rest or prolonged time on your feet.
• Foot arch pain: Pain can also radiate along your foot’s arch, making it uncomfortable to walk or stand for extended periods.
• Stiffness: Your foot may also feel stiff, making it difficult to move or flex your toes.

Learn more: “What Your Feet Are Trying to Tell You”

How Can a Chiropractor Help with Plantar Fasciitis?

With their holistic approach and knowledge of the body, chiropractors are equipped to help address plantar fasciitis and foot pain, promote optimal foot health, and help you reclaim mobility and overall quality of life in the following ways.

Spinal Adjustments

A typical session with a chiropractor for plantar fasciitis concerns begins with a standard spinal adjustment. The spine, especially the lumbar region, plays a pivotal role in transmitting nerve signals to the soft, connective tissue in your feet. When you address the spine first, it helps ensure the delivery of accurate signals to the rest of your body including your feet. For example, spinal alignment can improve balance, coordination, and proprioception, all of which affect how your feet and ankles function.

Foot Adjustments or Soft Tissue Manipulation

Apart from spinal adjustments, a chiropractor may perform other chiropractic methods, such as a join adjustment or soft tissue manipulation (massage) for plantar fasciitis on an individual’s leg, ankle, or foot. First, a chiropractor will examine to see if a joint in your feet or ankles seem to be causing the pain and if so, an adjustment may be necessary.

If foot pain is occurring, yet all joints are mobile and restriction free, then the problem could be coming from elsewhere, such as a knee or calf issue. Most lower extremity problems require soft tissue mobilization, but not always joint manipulations. A chiropractor will try to find the root of the issue before deciding on treatment.

Exercises and Stretches for Your Feet

A chiropractor can recommend exercises that stretch the ligaments in your feet and surrounding areas. For example, a practitioner may recommend this common sequence for plantar fasciitis:

• Roll the bottom of each foot on a lacrosse ball for three to four minutes
• Perform two to three sets of a static 30-second calf stretch on each leg
• Perform three sets of 10 single-leg calf raises on each leg
• Perform three sets of 15 toe raises

This sequence helps address, mobilize, and strengthen soft tissues of the lower leg, ankle, and foot. It also importantly works to strengthen the plantar fascia, which helps it respond better to stress over time. As you continue to practice, your body can adapt and heal without overwhelming your condition or causing more pain.

Muscle-Tension Release

Because the calf muscles are continuations of the small intrinsic muscle on the bottom of each foot, muscle tension and tightness in the calf and foot muscles can lead to pain and plantar fasciitis. A chiropractor can employ soft-tissue therapies, including massage and myofascial releases, to the tibialis muscles, calf muscles, hamstrings, quads, and hips to result in better flexibility and reduced strain on the plantar fascia.

Foot pain can cause impacts to the entire body if not addressed appropriately. For example, those with plantar fasciitis often adjust their gait in an attempt to reduce or avoid the pain. However, this can place stress on other body parts, leading to back pain, sore joints, or strained muscles. Also, trying to accept the pain as a new normal or altering your activity types and levels due to the pain is far from an ideal path for quality of daily life. It’s important to take steps with at-home care and seek professional help as needed.

If you want to learn more about some at-home treatment options, you can do so here: “Treating Planter Fasciitis.” If you’re interested in working with a LifeClinic chiropractor, you can learn more and request an appointment here.

The post Can Chiropractic Care Help With Plantar Fasciitis? appeared first on Experience Life.

Perhaps you’ve noticed an increasing number of professional athletes or celebrities with bruise-like circles on their backs of late. Since Michael Phelps sported them at the 2016 Olympic games in Rio, “cupping” (the cause of those marks) has become more mainstream. But are you still wondering why exactly people are using this technique — and if it really brings any health or athletic performance benefits? You’re not alone.

Though it’s gained popularity in the last several years, cupping is actually an ancient Chinese and Egyptian medical technique dating back thousands of years. It involves the use of glass, plastic, or silicone cups and suction to alleviate muscle tension.

Typically performed by allied health practitioners such as massage therapists, acupuncturists, and physical therapists, cupping uses suction to pull skin and underlying tissues into a cup. This encourages blood flow to the area, causing small blood vessels to expand and rupture under the skin. The result is improved blood circulation, which can then facilitate natural cellular healing and lymph movement to reduce stagnate toxins in the body.

To learn more about cupping, we asked massage therapists and cupping experts Nina Cortez and Elizabeth Hoffer, both of whom work at LifeSpa in Minnetonka, Minn., to answer a few common questions about the benefits and process of the practice.

Life Time | How does cupping work to relieve muscle tension?

Elizabeth Hoffer | Cupping utilizes negative pressure to lift underlying soft tissues including blood vessels, muscles, and connective tissues. This expansion creates space between the layers of muscle and tissue and brings new blood flow to the area. It can also expand or stretch the fascia and muscles and can break down adhesions between the tissues.

LT | What are the various types of cupping modalities and techniques?

Nina Cortez | There are a few different techniques, including both dry and wet cupping. At LifeSpa, we focus on the dry cupping method. That is the most common technique performed by massage therapists for relieving tension and increasing mobility.

There are several types of cups used for dry cupping, each creating suction a slightly different way. For the traditional technique, a practitioner uses a flame to briefly heat a glass cup before placing it on the body. The heated air inside the cup creates suction.

Another method uses plastic cups with an air release valve and suction pump. Some massage therapists use silicone cups, and they squeeze and press the cup onto the body to create suction.

A combination of gliding and static techniques may be used on the same or different areas of the body during a cupping session. Gliding the cups across the skin helps warm up fascia, break down scar tissue, and move stagnant lymph fluid.

Static cupping can draw blood and nutrients to an area, release painful trigger points, and open fascia and muscular tissue. It can also be used in conjunction with moving a client’s body part to encourage better stretch and overall movement to the tissue.

Wet cupping is more commonly practiced in clinical settings by acupuncturists. The practitioner makes small cuts in the skin to draw blood out, and the cups are not moved in any way. This can help draw out toxins, heat, and heavy metals from the tissue.

LT | Can you describe the process of placing the cups?

NC | A massage therapist determines the type of cups, technique, and placement by assessing the tissue and area of concern for their client. We listen to our clients and examine the areas of concern for tension, tenderness, or reduced range of motion. Once assessed, the area is warmed up by doing some light to deep massage, depending on the client’s needs or goals for the session.

Massage oil or lotion is applied prior to the cups to help reduce friction and create the seal between the skin and the cup so the suction holds. The massage therapist then places the cups on the client and creates negative pressure, which sucks the skin and underlying tissues up into the cup.

LT | How long are the cups left on for? What does the therapist do while the cups on are?

NC | The length of time varies because the cupping is customized to each individual; the cups may be left on for anywhere from three to 15 minutes depending on your needs.

While the cups are on in one area, the massage therapist will often massage other parts of the body. For example, if the cups are on the upper back and shoulders, they will massage the lower back. Once the cups are removed, the therapist uses massaging strokes to encourage lymphatic drainage.

LT | Is lymphatic drainage necessary after cupping?

EH | Yes. It’s important to encourage the lymphatic system to drain after drawing blood and other fluids to the cupping site. It’s always a good idea with any bodywork to help move the lymph along and toward the next nodes in the chain, clearing out wastes released during the treatment.

LT | Where on the body is cupping most effective?

EH | Cupping can be used to treat most of the body, including your back, arms, legs, neck, abdomen, face, palms, and feet. Although the back is the most popular area, various types and sizes of cups and techniques can be beneficial in all those places.

Placing the cups doesn’t always go as planned. Sometimes a cup just won’t stay on a certain area due to skin sensitivity, bone location, density and pliability of tissue, or hair on the skin. In this case, a practitioner may place cups around the spot and still get relief to the area. It’s also very important to note that cups should never be placed on broken or inflamed skin, blisters, lymph nodes, arteries and veins, varicose veins, or bone fractures.

LT | What does cupping feel like?

NC | Cupping can feel like pinching or pulling on the skin. Deeper suction and static cupping can bring a level of discomfort, but it shouldn’t be painful. If you feel pain, let your massage therapist know. They can use more lubricant or tamper down the suction of the cups. Many people find cupping relaxing even in the presence of some initial discomfort.

LT | What exactly are the marks left behind after cupping?

EH | The technical terms for these marks are “petechiae” and “ecchymosis,” which mean small red dots or larger areas of blood under the skin. Cupping marks are not bruises; though there can be some bruising involved, that is not the general outcome.

During cupping, the capillaries are stretched, allowing blood to seep out in between the capillary cell walls. This is how the body already sends out white blood cells to treat invasion and injury — cupping helps speed up and encourage the process.

The marks can range in color (they’re generally purple or dark red or dark pink), but usually fade back to skin color instead of changing to green and yellow tones like a bruise. Cupping can also cause temporary swelling at the area that was directly under the cup, which typically diminishes within hours of your service.

LT | How long do the marks last?

EH | Cupping marks usually stick around for one to two weeks, though sometimes they go away within hours to days. Your skin and muscle tissue and general health, as well as cupping pressure and cupping type, all play a role in the time it takes for the marks to naturally fade. Generally, dark red, purple, or brown marks indicate stagnation of the tissue. Getting spots like this cupped repeatedly over time will elicit less and lighter cupping marks, indicating the area is clearing out toxins and blood is flowing more easily.

Red or pink spots indicate moderate to minimal stagnation in the area and generally fade quicker than the darker spots. To help the marks disappear faster, stay hydrated and use an arnica cream. A warm compress and light massage over the area can also help.

While the goal of cupping is to relieve pain and tension in the body, some areas may be tender afterward, similar to the soreness that occurs after a deep-tissue massage. This will go away within a few days.

LT | How often do you recommend receiving a cupping service?

NC | At LifeSpa, we do cupping as an add-on service and recommend it be added to a massage once every one to two weeks, depending on the goal of the cupping and how the client’s tissues respond. If you’re not able to see your massage therapist that often, they can help you create a plan that works for your schedule and budget. You can see benefits after one session, but several sessions overtime often give a greater benefit and can lead to optimal health.

LT | Is there anyone who should not do cupping?

NC | For those on blood thinners, or those who have bleeding or lymphatic disorders, cupping is not recommended. It’s also not advised to start a new cupping regimen during pregnancy. Those with cancer or organ failure should also consult with a doctor before receiving cupping. If you’re unsure if cupping is appropriate for your body or individual health conditions, consult with your healthcare provider.

The post Expert Q&A: How Cupping Can Alleviate Tension and Pain appeared first on Experience Life.

The post The Problem With Using the RICE Protocol to Treat a Soft Tissue Injury appeared first on Experience Life.

Botox can reduce the appearance of fine lines and wrinkles, but it’s also an FDA-approved medical treatment for a variety of conditions, including excessive sweating, neck spasms, overactive bladder, and migraine.

No matter how it’s used, the mechanism behind the injectable is the same: “Botox is a neurotoxin that inhibits the release of acetylcholine, a neurotransmitter that causes contraction of muscle,” says Gretchen Frieling, MD, a dermatopathologist in Wellesley, Mass. When it’s injected into muscle, Botox — as well as Dysport and other botulinum toxin A brands — work by blocking the chemical signals that cause muscles to contract. Depending on the dose, it temporarily relaxes or paralyzes muscles, Frieling explains.

Applied cosmetically in the face, Botox treatments can result in softening of fine lines as well as diminished movement of the facial muscles.

When it’s used to treat migraine headaches, a greater dose of Botox is required to cover a much wider area. According to neurologist Andrew Blumenfeld, MD, director of the Los Angeles Headache Center, the common Botox protocol for chronic migraine includes injections in 31 sites across the muscles of the forehead, temples, back of the head, neck, and upper body — specifically the trapezius muscles, the large, triangular muscles located in the upper back.

In Search of Relief

So, if Botox that’s used for migraine relief essentially paralyzes (or causes paralysis to) treated muscles, is there a risk that your upper-body muscles could become frozen and weakened, affecting your strength? Not likely.

With this protocol, “you’re not knocking out the entire muscle — it would take a lot of neurotoxin to do that,” Frieling says. Moreover, as Blumenfeld explains, Botox injections for migraine aim to interrupt signals from pain fibers, which are more superficial, so injections do not travel deep into the muscle.

It’s also worth noting that not all Botox-for-migraine treatments require injecting the upper-body muscles.

“There is a protocol for migraine,” says William J. Binder, MD, a facial plastic and reconstructive surgeon in Beverly Hills. Though he notes that over time, those experienced in the use of Botox for migraine headaches have learned to customize treatments to meet the individual needs of patients. This has improved results.

Binder was the lead author on the initial published research that paved the way for the 2010 FDA approval of Botox for chronic migraine.

Beyond Botox

If you are one of the more than 39 million Americans who live with migraine — or if you experience severe or chronic headaches that may not be diagnosed as migraine — Botox could be a promising option for relief. But it’s not the only path available.

To begin with, experts stress the importance of analyzing muscle imbalances and hyperactivity throughout the body and correcting underlying mechanics that could contribute to chronic head pain, says Reza Alizadeh, DC, founder of LifeClinic Chiropractic and Rehabilitation. This can be done through soft-tissue techniques and spinal manipulative therapy. “I prefer to take a conservative approach and recommend people see someone who knows tissue work and understands the biomechanics of movement,” he says.

No matter the treatment approach you choose, exercise can help with headache and migraine management, says Alizadeh. This is paradoxical because exercise can also trigger migraine headaches. Physical activity raises beta-endorphin and endocannabinoid levels, which can affect pain transmission; it may also downregulate other pain pathways, according to a study in the Journal of Headache and Pain.

Cardio and yoga have been specifically recommended to reduce migraine frequency, duration, and intensity and to improve quality of life. Strength training has been found to reduce migraine episodes too. Researchers think that strengthening the neck and shoulders may help quell pain in these areas — an important consideration, given that new research has shown a direct correlation between neck pain and migraine.

Additionally, deep breathing, meditation, acupuncture, and certain supplements — riboflavin (vitamin B2), magnesium, butterbur, and coenzyme Q10 (CoQ10) — have been shown to help alleviate symptoms and diminish the frequency of headaches. (Learn more about how to naturally treat and prevent headaches, including migraine, at “Natural Ways to Treat and Prevent Headaches.”)

Botox for Nonmigraine Headaches

Botox is not FDA approved for treating nonmigraine headaches, but a systematic review and meta-analysis of 11 studies, published in Cephalalgia in 2023, suggests that the treatment can reduce headache intensity, frequency, duration, and pain-medication use in people who have chronic tension headaches (more than 15 days per month for more than three months).

Anecdotally, patients also report that cosmetic injections in smaller doses into the muscles of the forehead help alleviate some of their head pain, says facial plastic surgeon Mark M. Hamilton, MD, chair of the public information committee at the American Academy of Facial Plastic and Reconstructive Surgery. “A side benefit of this is that migraines will often be less frequent and less intense.”

The post What Treating a Migraine With Botox Means for Upper-Body Strength appeared first on Experience Life.

Possible cause: Peripheral neuropathy

When nerves in the hands and feet are damaged, peripheral neuropathy can result. Symptoms include numbness, tingling, loss of balance, weakness, or a wound on the foot that won’t heal.

Diabetes (both type 1 and type 2) is the most common trigger: High blood-sugar levels can damage nerves over time. Other potential causes include vitamin B12 deficiency, physical injury to the nerves, chemotherapy, medication side effects, drinking too much alcohol, or viral illness.

“I have quite a few patients who ­developed post-COVID peripheral-nerve inflammation and symptoms,” notes Emily Splichal, DPM, a func­tional podiatrist at the Center for Functional and Regenerative Podiatric Medicine in Chandler, Ariz. Shingles is also known to be a potential trigger for neuropathic pain or numbness. Lupus, rheumatoid arthritis, and other autoimmune conditions can contribute by creating inflammation in peripheral nerves.

Key to relief from all these conditions is reducing that inflam­mation. Splichal recommends an anti-inflammatory diet that supports stable blood sugar, nutrient balance, and microcirculation. “All of our blood vessels have tiny branches that go to the nerves, so you need to think of microcirculation to support nerve health,” she says.

Splichal also treats her neuropathy patients with red-light therapy. And some people find transcutaneous electrical nerve stimulation (TENS) and acupuncture helpful.

As the literal foundation of our bodies, our feet are crucial to keeping us active and healthy. See “What Your Feet Are Trying to Tell You,” from which this article was excerpted, for more common foot issues and steps to relieving them.

The post Why Are My Feet Numb and Tingly? appeared first on Experience Life.