Most mild to moderate sprains and strains can be treated at home using:
PRICE therapy PRICE stands for protection, rest, ice, compression and elevation. Advice relating to each of these areas is outlined below.
Your chiropractor will be able to teach you a range of exercises that will help you to improve the function of the joint.
An exception to the above advice about immobilisation may be made in cases of severe ankle sprains.
1. LISTEN TO YOUR BACK
Pain is a warning sign. Your body is telling you that you have already or are about to cause damage. If what you are doing hurts then STOP. Do not try to push through the pain.
Regular exercise is important to help maintain mobility and strength. It should be done without pain and it should be done regularly. Brisk walking, swimming and cycling are all excellent exercises, but you should do what is suitable for you and what you enjoy.
3. WARM UP
You should warm up your body before any form of physical activity, whether it is sports, gardening or DIY'ing. This prepares the body for action and helps to prevent injuries.
4. COOL DOWN
Cooling down and stretching after exercise or physical activity is just as important as a warm up. Never "bounce" your stretches and do it gently without pain.
5. LIFT CORRECTLY
You don't have to lift something heavy in order to hurt your back. Picking up something light incorrectly is far more likely to hurt your back than picking up heavy objects correctly. Lifting things away from your body is also likely to cause damage. When you pick up anything, no matter how heavy, get it as close to your body as you can and keep your back as straight as you can and don't twist with it.
6. MOVE NOW AND THEN
Whether you are at home, at work or in the car, prolonged sitting causes load on the discs and weakness of the muscles. Get up and move every now and then, even if it is only for a minute. The body is designed for movement not for slouching in front of the TV or driving for hours on end.
7. GET THE RIGHT FURNITURE
So called "comfortable chairs" do not do your back any good. They are usually too low, too soft and the seat is too long with a rounded back. They force you to slouch and sit awkwardly which puts stress on your back. Choose a chair that is supportive, allows you to sit up correctly with your feet flat on the floor. The right bed is also important. Beds can be too hard. The base of the bed should be firm and the mattress should be soft enough to mould to the contours of your body but be firm enough to give you support in the right places. Futons are not good for most backs and the word "Orthopaedic" when applied to beds means absolutely nothing.
8. SLEEP PROPERLY
Sleep in a comfortable position. On your side in the "fetal" position is usually the least stressful on your back. Sleeping on your front puts most stress on your back and neck and can lead to trouble. Using a pillow of the right height which supports the neck is also important.
9. USE MEDICATION WISELY
All drugs have side effects so they should be used wisely. The use of pain killers and non steroidal anti-inflammatory drugs only helps to mask the symptoms and not to sort out the problem.
10. CONSULT YOUR CHIROPRACTOR
If you have a long term problem, whether it is just irritating or disabling, or if you have a recurring problem, then chiropractic treatment can probably help. Chiropractors can usually give you marked relief from pain and discomfort and improved quality of life as well as decreasing the likelihood of a recurrence.
1. Inspect Your Feet
Make sure to inspect your feet daily. Any signs of trauma such as redness or blisters, cuts, cracks, swelling or color changes should be reported to your healthcare provider immediately. Using a mirror can help you see all areas on the bottoms of your feet
2. Does The Shoe Fit?
Be certain that your shoes fit with room to wiggle your toes. Look inside your shoes before putting them on, in case there are any foreign objects hiding in there, such as gravel, that could cause sores or irritation. Wear clean well-fitting socks.
3. Toe The Line
Wash feet everyday and make sure that you dry them thoroughly. Inspect between your toes.
4. Nail Care
Always cut nails straight across and then smooth the edges with an emery board. For ease in cutting toenails, trim them after your bath or shower.
5. Do Not Self-Treat
See a podiatrist for corns, calluses or ingrown toenails, and your chiropractor for foot biomechanic problems. Do not attempt to self-treat these conditions.
6. Prevent Cracking
If your skin is dry, apply cream or petroleum jelly to feet and heels, but avoid the area between your toes. If cream sits in the crevices it can waterlog the skin and make it more susceptible to infection.
7. Keep Circulation Flowing
Try not to cross your legs when you sit down. This can limit circulation.
8. Keeping It Moderate
Protect your feet from extremes in temperature. Keep bath water temperate in the 85-90 F degree range (30-32 C). If neuropathy is present, you may not be able to feel if the water is too hot, and burns could result. Never use heating pads or hot water bottles. Protect your feet from temperatures that are too cold, as well. Prolonged cold can decrease circulation even more.
9. Pump It Up
Ask your healthcare professional about an exercise program that's right for you. Regular exercise improves circulation to all your extremities.
10. Last But Never LeastIt's so important to practice preventative care
If you notice anything that does not look normal please follow up with your healthcare professional immediately. Also, for ultimate foot health, make sure that your healthcare professional assesses your feet at every routine visit.
Have you ever noticed that the most famous and well known golfing professionals have their own chiropractor who accompanies them when they go on tour? Surely, you might say, this is a bit of an overkill as they would be fit anyway. Not quite so!
The art of being a top golfer includes correct alignment of the pelvis, shoulders and neck in order to achieve the magic swing that takes them to the pinnacle of their class. The swing of the golfer is actually pelvic rotation which involves the lumbar spine, the sacrum and most importantly the sacroiliac joint. Just read old Ben Hogan's book written years ago - somethings don't change.
In particular the sacroiliac joint can become subluxated or fixated so that the sensitive cartilage between the sacrum and hip bone or ilium becomes inflamed and painful. If this happens, then the golfer has no chance at all of performing to the best of his or her ability.
The shoulders also swing around when the golfer rotates the pelvis, one shoulder rotating backwards with the hip and the other shoulder rotating forward in the opposite direction. At the same time the shoulder blades or scapulae move also, and the head turns, placing pressure on the neck or cervical spine.
Are you starting to get the idea that maybe the chiropractor who goes on tour with the top golfer is not such a bad idea! There are many things that can affect the game of golf and all of them need to be looked at carefully and adjusted where needed,
Here are some of them:
1. The first recommendation is to choose the right equipment. The clubs you use should fit your height. Clubs that are too short can put significant strain on your low back. Professional measurement is a good idea.
2. Have properly fitted shoes that support your ankles, If necessary wear orthotics.
3. Do stretching exercises to warm up and then cool down before and after the game. The blood needs to circulate in the muscles and waste products need to be flushed out of the muscles.
4. Take lessons from a pro. Of all sporting activities this is possibly the game that needs the correct instruction. Poor technique overloads the body.
5. Visit your chiropractor regularly and you will be delighted with the improvement in your game. Your swing will improve and with it your score and upper shoulder and neck region will feel less tight and painful. It is all about 'efficiency of movement' and energy conservation, not unlike martial arts and dancing.
Don't forget, you're playing for fun and recreation; don't get injured doing something you should be relaxing and enjoying. Golf has a funny way of bringing out the weaknesses in us - even it is just bending over to place the tee.
Posted by Dr. Babak Missaghi