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Chiropractic

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COVID-19 and FightDoc

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Chiropractic physicians are considered “essential” care during this time of social distancing. Our office will be open during limited office hours. Please know that your health and wellness has always been our priority. The Zuber Crew is taking all the necessary precautions:

• Completely sanitizing between patients
• Spreading out appointments so there is little to no interaction between patients
• All patients are being asked to use hand sanitizer when they enter

Keep in mind that most health plans cover Telehealth consultations. Obviously adjustments can’t happen virtually, but in a Telehealth consultation Dr. Zuber can help you to determine if what you are experiencing might be alleviated by at-home exercises and give you instruction and information that can help you get some relief without leaving your home. Telehealth consultations for existing patients includes range of motion evaluations, rehab, nutrition counseling and health coaching. Please message us for more information or to schedule a Telehealth visit.

If you have sustained ANY musculoskeletal injury– not just back or neck, but also leg, shoulder, hips, etc– avoid emergency rooms, which would tax an already-overly burdened system and may not even be able to serve you. Dr. Zuber will assess your injury, order any necessary MRI or X-rays and direct or manage your treatment.

 

Let us know how we can help; we’re all in this together.

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Sleep Ergonomics

By | Chiropractic, Health, Neck Pain | No Comments

“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping positions matter. Poor-quality sleep is proven to negatively affect overall health. Here are some great tips for ergonomic sleeping from the American Chiropractic Association.

Sleeping Positions to Reduce Back Pain

It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that’s how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position.

If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities. The best mattresses are designed to conform to the spine’s natural curve and keep the spine in alignment. Some sleep experts recommend supportive memory foam mattresses for this purpose.

Maintain Your Mattress

Remember to turn your mattress over every few months. If possible, replace the mattress after five to seven years of regular use. If you feel springs or bumps beneath the surface when you’re lying on the bed, or you and your partner unintentionally roll toward the middle of the bed, it’s time to go shopping for a new mattress. A worn-out mattress can reduce the quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you notice yourself sleeping better in another bed—in a hotel, for example.

Pillows Matter

An ergonomic pillow is designed to accommodate the user’s sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support. Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows, meant to cradle the entire body during sleep. A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems.

A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypoallergenic.

Auto Injury Frisco Chiropractor

Seat Belts Save Lives

By | Auto Injury, Back Pain, Chiropractic, Neck Pain | No Comments
One of the safest choices drivers and passengers can make is to buckle up. Many Americans understand the lifesaving value of the seat belt – the national use rate was at 89.6% in 2018 according to the National Highway Traffic Safety Administration. Seat belt use in passenger vehicles saved an estimated 14,955 lives in 2017. Understand the potentially fatal consequences of not wearing a seat belt and learn what you can do to make sure you and your family are properly buckled up every time.

Preventing Auto Injuries

1. Buckling up helps keep you safe and secure inside your vehicle, whereas not buckling up can result in being totally ejected from the vehicle in a crash, which is almost always deadly. 2. Air bags are not enough to protect you; in fact, the force of an air bag can seriously injure or even kill you if you’re not buckled up. 3. Improperly wearing a seat belt, such as putting the strap below your arm, puts you and your children at risk in a crash.

The Benefits of Buckling:

  • If you buckle up in the front seat of a passenger car, you can reduce your risk of moderate to critical injury (including spine and neck injury) by 50%
  • If you buckle up in a light truck, you can reduce your risk of moderate to critical injury (including spine and neck injury) by 65% (NHTSA, 1984)

Auto Injury Frisco Chiropractic

What Should I Do if I Am Involved in a Crash?

Seek immediate medical attention, even if you think you are not injured, regardless of whether you’re the driver or passenger. With timely care, Dr. Zuber will help you to recover from your auto injury. Yours in health, M. Zuber, D.C., Frisco’s Sports and Auto Injury Chiropractor
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Pronation Distortion

By | Chiropractic, Sports, Uncategorized | No Comments

As a runner, have you ever wondered how you can have a really fast race one day, and never get comfortable during another?  Have you wondered why you can’t run or jump as well as you could when you were younger?  Over time runners develop movement dysfunction patterns that can create a chain reaction that affects performance and may lead to injury.

Plantar fasciitis, knee pain, IT Band issues, hip pain and limping often stem from a syndrome called Pronation Distortion.  Don’t worry it is not as bad as it sounds, and more importantly it is very treatable!

 

What is Pronation Distortion and how do we correct it?

The National Academy of Sports Medicine describes Pronation Distortion Syndrome as a “common lower extremity postural distortion pattern that can lead to other movement dysfunction patterns throughout the kinetic chain and ultimately, injury. By incorporating static and dynamic assessments of the foot and ankle complex, a provider can help to identify this distortion pattern.”

It has been estimated that up to 98% of the population suffers from effects of Pronation Distortion to some degree.  As we develop in adolescence, our arches develop elastic plasticity.  Simply put, they lose some of their strength and start to bend and bounce as we step. This bounce causes our foot to roll inward, our ankle and knee to roll inward, and our hip to jut outward.  Typically worse on one side, this actually causes one foot to appear larger in size than the other and causes your shoes to wear out to the outside of the heel.  This elasticity causes an array of soft tissue problems.  As the soft tissue changes, the biomechanics across those joints change, and not for the better!  Faulty biomechanics lead to a large number of sports injuries such as plantar fasciitis, Achilles tendonitis, patellofemoral syndrome, IT Band syndrome, and hip issues.  It can even leave an athlete more susceptible to the dreaded ACL tear!

The most effective protocol for treating this has several stages.  The joints that have now become “stuck” need to be cleared.  One side of the joint will have muscles and soft tissue that are spastic, short and tight.  These need to be released with one of many available soft tissue techniques—techniques that not all providers are experienced with.  Finally, the other side of the joint will have “lazy” muscles that have forgotten how to contract.  These need some simple exercises to wake them back up.

Depending on how severe your Pronation Distortion is, it will likely need a short, intense course of treatment for correction and periodic follow-ups to prevent its return.  With the right care, sports chiropractor Dr. Mark Zuber will have you pain free and performing better in short order!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

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IT Band syndroms, pronation distortion, sports chiropractor Frisco

Tech Neck

By | Chiropractic, Health, Neck Pain | No Comments

Most of us have experienced neck pain and soreness after a long work day or road trip.  Once you add in technology to our everyday lifestyle, you have created the perfect storm. It even has its own term now, “tech neck.”  It frequently causes sore and tight shoulders, loss of the ability to look over your shoulder, and even shoulder and wrist problems such as shoulder impingement and carpal tunnel.  

In the world of biomechanics, the condition is known as Upper Crossed Syndrome.  It leads to rounded shoulders, a head that “slumps”, and the tight muscles we mentioned above.  

FightDoc aggressively fights to get Upper Cross Syndrome to submit. Left untreated, it can even lead to neck fusion!  The most effective protocol for treating this has several stages.  The joints that have now become “stuck” need to be cleared.   This includes the neck and upper back,, AND any affected extremities in the arm.  Not all medical providers have extremity experience.   One side of the joint will have muscles and soft tissue that are spastic, short and tight.  These need to be released with one of many available soft tissue techniques.  Again, not all providers have the requisite experience.  Finally, the other side of the joint will have “lazy” muscles that have forgotten how to contract.  These need some simple exercises to wake them back up.

Depending on how severe the syndrome is, it will likely need a short intense course of treatment to get ahead of it and periodic follow-ups to prevent its return.  With the right care, a patient will be pain free and performing better in short order!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

The Magic Supplement

By | Chiropractic, Health, Sports | No Comments

Here in the office, we are asked practically every day what supplements are best for maintaining your health and maximizing your performance.  A quick stroll thru any vitamin store will show you just how confusing it can all be.  But it’s true, there IS a magic supplement that will both help you stay healthy and improve performance!

Even better, if you don’t take this supplement, then all other additions will not work properly.  And the best part, it cost nothing!  So what is this magic supplement?

That’s right, good ol’ water! When a person does not take in enough water, several negative things happen.  The metabolism slows down, digestion becomes poor, cell inflammation increases, and tissues weaken.  How much is enough water you ask?  If you are sedentary, then approximately 75% of your body weight in pounds is about right (If you weigh 160 pounds, then 120 ounces of water).  If you are active and sweat a lot, then increase that accordingly.  Elite athletes might even double their body weight.

The CDC offers these tips for making sure you get enough water in your system:

  • Carry a water bottle for easy access when you are at work of running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

Remember, in order to achieve true health you must hydrate your body and drink water every day. Motivate. Hydrate. Feel great!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

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Heavy Backpacks Can Spell Chronic Back Pain for Children

By | Back Pain, Chiropractic, Health | No Comments

It’s that time of year again that parents rejoice and the kids regret– back to school! But the parents need to do some of their own studying first.  Believe it or not, backpacks can cause serious injury in kids and adults, so inspect little Johnny’s backpack before sending him off. In a new and disturbing trend, young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor, according to the American Chiropractic Association (ACA). Doctors and physical therapists recommend that kids carry no more than 10% to 15% of their body weight in their packs.

In choosing a backpack for your child,  National Safety Council suggests:

  • An ergonomic design
  • The correct size: never wider or longer than your child’s torso and never hanging more than 4 inches below the waist
  • Padded back and shoulder straps
  • Hip and chest belts to help transfer some of the weight to the hips and torso
  • Multiple compartments to better distribute the weight
  • Compression straps on the sides or bottom to stabilize the contents
  • Reflective material for safety

 

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If you or your child experiences any pain or discomfort resulting from backpack use, contact us today.

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

Surviving Planes, Trains and Automobiles

By | Chiropractic, Neck Pain, Uncategorized | No Comments

There is a reason our office sees so many of patients right after they return from travel.  Travel HURTS!  Sitting in one position for too long in a car or enduring the physical demands of flying will cause anybody to have a sore low back and neck. There are things you can do to help.

For car travel, adjusting your seat so the lumbar support supports your low back and raising the seat back to 90 degrees helps (straight).  To help alleviate the soreness, getting out and walking around for 5 minutes every 2 hours is also a very good idea.

For planes, getting wheeled luggage and keeping your bags off of the shoulder carry position should be mandatory!  Unfortunately, airplane seats were not designed for good posture; take a small blanket or pillow to fold up in your low back will help tremendously.  Also use a neck pillow if you plan on sleeping.  And make sure to get up when you have the opportunity.

  • A few more tips to reduce pain and stress on your body during travel:
  • Lift luggage carefully- bend at the knees and use leg muscles rather than back muscles to lift
  • Bring your own back support/ lumbar support pillow
  • Support your feet- make sure your feet are placed on a firm, flat surface while sitting
  • Pack light!
  • Move as much as possible
  • Stretch your legs and hips

Travel can enrich our lives in so many ways. Make it as enjoyable as possible by reducing the stress on your body in every way you can. For those times you still arrive home with the aches and pains and stiffness, a chiropractic adjustment and massage can make you feel renewed.

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

Dr. Mark Zuber
8765 Stockard Drive, Suite 303, Frisco TX 75034

 

(972) 733-0915