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Health

injury recovery frisco sports chiropractor

Recover Faster- RICE it!

By | Health, Sports, Uncategorized | No Comments

When our athletes suffer an injury, we tell them to RICE it.

 

R is REST

Get off your feet and give yourself time to heal. More activity can lead to more damage.

I is ICE

Yes, ice, not heat. Heat can increase swelling and inflammation. Cold numbs pain and reduces swelling by constricting blood vessels. After injury, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes and so on. To prevent frostbite, do not apply ice directly to the skin.

C is COMPRESSION

Elastic bandages do a good job of compressing a new injury or inflammation and help keep swelling down. However, there’s a limit to how long you should compress an injury. At some point, blood flow to the injured area needs to increase to encourage healing. Use an elastic bandage like an Ace bandage for the first 24-28 hours.

E is Elavate

Elevate the injured part of the body above heart level. This provides a downward path for draining fluid back to the heart, which may reduce swelling and pain.

If your pain and swelling don’t begin to reduce after 48 hours, you should see your doctor. 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

athletic injury recovery

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

back pain, backpack, children, chiropractic

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

 

Backpack_tips, chiropractor, frisco

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

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

 

(972) 733-0915