Injury Prevention: Staying Active and Safe

As we move into the colder months and the leaves have all but fallen, this is a great time to reinvigorate our commitments to our body and maximize each and every day. Maintaining an active lifestyle is essential for overall health and well-being. However, it’s equally important to be mindful of injury prevention. This month, we’re focusing on how chiropractic care can help you stay safe while enjoying your daily activities.

Understanding the Importance of Injury Prevention

As we navigate life, our bodies undergo various changes that can affect balance, flexibility, and strength. These changes can increase the risk of injuries, aches and pains, and particularly falls in the older population, which can have serious complications. Here are some key strategies to help you stay healthy and safe:
 

• Regular Chiropractic Care

Chiropractic adjustments can improve joint mobility and alignment, reducing pain and stiffness. Regular visits can help maintain your body’s balance and function, making it easier to navigate daily activities safely.

Benefit: Enhanced flexibility and range of motion, which can lower the risk of falls. Improved alignment can also reduce stress on muscles and joints, alleviating discomfort and promoting overall wellness.

• Strength and Balance Exercises

Incorporating strength and balance exercises into your routine is vital for injury prevention. Not only this, but any amount of weight training has been linked to a lower all-cause, cardiovascular disease and cancer mortality (1).

Balance Exercises: Performing exercises such as heel-toe walking and single legged balance poses can help with general balance and maintaining equilibrium. For more advanced exercises, try tree pose or lunge walks. 

Resistance Training: Engaging in resistance training using light weights or resistance bands can strengthen key muscle groups. Focus on exercises that target the legs, hips, and core, as these areas are crucial for stability and mobility.
Tip: Consider joining a local class at your local fitness center. Supervised sessions can help you learn proper techniques and avoid injury as well as create a fun environment to get exercise.

• Fall-Proof Your Home

Set yourself up for success by not only making sure that you are caring for your body, but also making sure your environment is not increasing your chances for injury.

Declutter: When possible, move items off the floor and keep the areas you frequent clean. Keeping walkways clear and organized makes movement safer and more manageable.

Lighting: Ensure that all areas are well-lit, especially stairs and hallways. Consider installing night lights to illuminate darker areas, reducing the risk of trips and falls at night.

Support: Make use of handrails wherever possible to help maintain balance, and consider non-slip mats in the shower. Reduce the chance that an unexpected slip may occur.

• Stay Hydrated and Nourished

Whether you are outside all day working in the yard or inside doing chores, making sure you are properly nourished and hydrated is paramount to avoid fatigue and injury:

Calcium and Vitamin D: These nutrients are essential for bone health. Incorporate foods like dairy products, leafy greens, and fortified cereals into your diet. Please ask us questions whether supplements might be right for you and what supplements would be most beneficial for you.

Hydration: Staying hydrated is key to maintaining energy levels and preventing dizziness, which can lead to falls. Aim for at least 6-8 glasses of water a day, and increase intake during hot weather or physical activity. If you are going to be in an environment that will significantly increase the amount you may sweat, consider having electrolyte supplementation as well.

• Use Proper Techniques

When working and lifting, be sure to use proper biomechanics. Our spines are not designed to take the majority of the force during a lift, we have much larger muscles that do a much better job.

Bend at the knees instead of the waist. This activates your leg muscles rather than putting strain on your back.

Keep the load close to your body. This reduces the leverage on your spine, minimizing the risk of injury.

Engage your core while lifting. Strong core muscles support your spine and can help prevent injury.

Conclusion

Staying active and safe is not only possible but essential for maintaining a fulfilling lifestyle. However, there can be a fear associated with activity for increasing the possibility of injury. But,  by combining chiropractic care with simple injury prevention strategies, you can enjoy greater mobility and independence.

Enjoy this beautiful time of year and happy Thanksgiving, we can’t wait to see you at your next appointment.

Drs. Mark, Matt, & Tami DeBenedetto
(www.mifflintownchiro.com)

PS: Remember to check back often to our website.  Please leave feedback on the layouts!

PSS:  If you would like an email reminder of your appointments please stop by at the front desk and talk to Sharon. 

Sources:

1. Prathiyankara Shailendra, Katherine L Baldock, Lok Sze Katrina Li, Jessica Gorzelitz, Charles E Matthews, Britton Trabert, Jason A Bennie, Terry Boyle, Weight training and risk of all-cause, cardiovascular disease and cancer mortality among older adults, International Journal of Epidemiology, Volume 53, Issue 3, June 2024

Newsletter Articles
November 2024

• Hemiplegic Migraines and Drop Seizures Resolved Under Chiropractic Care
• Motor Tics Helped by Chiropractic in Two Published Case Studies
• Functional Improvement and Pain Reduction in a Patient with Fibromyalgia Undergoing Chiropractic Care
• Benign Paroxysmal Positional Vertigo Helped with Chiropractic

Hemiplegic Migraines and Drop Seizures Resolved Under Chiropractic Care

The 2024 fourth-quarter issue of the Asian Pacific Chiropractic Journal published the results of a case study documenting the resolution of hemiplegic migraines and drop seizures in a patient undergoing chiropractic care. The patient unsuccessfully tried to get help using traditional medical care before turning to chiropractic.

According to the National Institutes of Health's National Library of Medicine, "A hemiplegic migraine is a rare form of migraine in which the migraine headache attack is accompanied by unilateral weakness." This unilateral weakness often causes the patient to collapse which is referred to as a drop seizure. Drop seizures, also known as "drop attacks" or atonic seizures is when parts of a person's body suddenly lose tone causing the person to suddenly collapse.

In this case, a 23-year-old woman, who had never been to a chiropractor, decided to see if chiropractic could help her with her health issues. The woman had previously received a medical diagnosis of hemiplegic migraines, drop seizures, extreme fatigue, and leg and back spasms.

The woman reported that a few years earlier, when she was in college and was a runner, she would experience episodes where her legs would buckle, and she would collapse. As her condition worsened, her legs would suddenly stop working, and she would collapse on the floor, unable to get up. She would need assistance to be helped up onto a couch or bed where she would be unable to move for several hours. She would then need several days to recover.

Eventually, the woman's condition progressed to the point she was having "big" episodes and was becoming completely disabled. The authors describe her state, "These big episodes, which were followed by falls, impacted the patient's overall health, causing increasing brain fog, memory loss, full-body weakness, depression, anxiety, difficulty talking, and an inability to make decisions." She had gotten so bad that she was no longer able to drive and could not live on her own.

The woman had been referred to 11 medical specialists for medical care. However, medical care could not help her, and her condition continued to get worse and become more debilitating. She was labeled as permanently disabled and had been told by multiple medical professionals that she had no potential for a normal life in her case.

On her first visit to the chiropractor, a full chiropractic examination was performed which included spinal x-rays. From the examination and x-rays, it was determined that multiple spinal subluxations were present as well as a reversal of the woman's neck curve.

Based on the findings of multiple subluxations, specific chiropractic was started. The study reports that after her first week of chiropractic care, the woman's drop seizures had decreased from once a week to approximately one per month. Additionally, her drop seizures decreased in severity to where she would recover in a matter our hours as opposed to the days of recovery she needed prior to chiropractic.

The woman continued to improve as she continued with chiropractic care. The study reports that because of her chiropractic care, the woman was able to return to work and exercise regularly. In the authors' conclusion they stated "… this case suggests an alternative path forward for those navigating the labyrinth of medical referrals, demonstrating the potential benefit of concentrated Chiropractic care for chronic and complex health concerns."

Motor Tics Helped by Chiropractic in Two Published Case Studies

The Annals of Vertebral Subluxation Research published the results of two case studies on October 7, 2024, documenting the improvement of two patients with motor tics being helped by chiropractic care. Web-MD describes "tics" by stating, "Tic disorders are conditions involving your nervous system. They cause you to make repetitive, sudden, rapid sounds or movements, and you may struggle to control yourself when they happen."

This study reports that "Individuals with tics are unable to stop these uncontrollable movements or sounds." Tics are more common than most people realize. This study reports that "Tics vary widely in severity and occur in an estimated 20% of children. Many children go undiagnosed because of the mildness of their particular condition."

In the first case, a 7-year-old boy was brought to the chiropractor by his mother. The boy was suffering with motor tics. The boy's mother stated that her son was having twitches in his neck for several weeks. These twitches would occur about five times per minute and would last the entire day while the boy was awake. The boy also had some non-related congenital developmental anomalies which caused him to frequently fall and required him to walk with crutches.

The second case in this published study involved a 27-year-old man who sought chiropractic because he was suffering with motor tics in his neck. His tic was present for the past ten years. They started when he was in high school and spent multiple hours playing saxophone with a strap wrapped around his neck. By the time the man was out of high school, the tic was present every day and occurring about 10 times per minute. His neurologist prescribed medication that made him sleepy which interfered with his profession as a teacher and would cause him to fall asleep in class.

Both subjects of this study received various forms of chiropractic examinations. In both cases, it was determined that subluxations were present in their spines. Each of these two patients then received specific chiropractic adjustments according to the care plan they required.

In the first case, the 7-year-old boy saw results from his chiropractic care almost immediately. On his third visit, his mother reported a significant reduction in the frequency of his tics. By his fourth visit, the boy was no longer having tics. A week later, he did sustain a fall due to his congenital defects, and his tics resumed in a much milder fashion. When he got adjusted again, his tics stopped. From that point forward, the boy only experienced tics after a severe fall, which would stop again after an adjustment.

The 27-year-old man also noticed some immediate results after starting chiropractic care. The study reports that after three weeks of chiropractic care his motor tics were reduced to just a few tics a day. After two months of chiropractic care, the man reported he could go for a month or more and not experience a tic.

Both patient continued care and would only have a slight reoccurrence of their tics if they went for over a month without chiropractic, and some other stress or trauma was present. The authors of the study summed up these cases by saying, "Both patients reported reduction in symptoms following chiropractic care. When compliant with the doctor's recommended care, the patients could remain symptom free except when falls would occur or excessive emotional stress."

Functional Improvement and Pain Reduction in a Patient with Fibromyalgia Undergoing Chiropractic Care

The above title comes from the October 21, 2024, issue of the Annals of Vertebral Subluxation Research. The National Institutes of Health describe this condition by saying, "Fibromyalgia is a chronic (long-lasting) disorder that causes pain and tenderness throughout the body, as well as fatigue and trouble sleeping."

The author of this study began by noting that "Fibromyalgia is a syndrome that presents with chronic widespread pain usually accompanied by stiffness, fatigue, headaches, poor sleep, paresthesia, anxiety, cognitive difficulties and irritable bowel syndrome (IBS). Fibromyalgia is one of the most common disorders seen by primary care physicians."

The study reports that approximately 5 million adults are diagnosed with fibromyalgia in the United States. Although this condition can occur in children and adolescents, there is an increased prevalence of fibromyalgia with aging with the median age being 56 years old. Fibromyalgia is ten times more likely to be diagnosed in women than in men. When men are afflicted with fibromyalgia, the symptoms are more severe accompanied by higher depression levels, sleep apnea and worse overall health outcomes.

In this case, a 56-year-old man sought chiropractic care for his health concerns. At that time, the man was suffering from back pain and neck pain. He had been medically diagnosed one year previously with severe debilitating fibromyalgia. Additionally, he also complained of pain and tingling in his arms and forearms as well as a tingling sensation in his thighs that got worse with certain movements. His condition had an effect on his sleep and his daily activities. He would occasionally experience blackouts and, because of his pain, was unable to walk more than a few feet without having to stop and rest.

A chiropractic examination and spinal x-rays were taken. During the examination, the man was experiencing significant pain, and he exhibited a significant reduction in his ranges of motion. The conclusion of the examination was that the man had multiple vertebral subluxation complexes with a variety of additional components of subluxations. With this information, a series of specific chiropractic adjustments was started.

As his chiropractic care progressed, the man noticed ongoing improvement in all his symptoms. The study records that, eventually, he no longer needed his cane to get around and had an overall increased mobility. He stated that his adjustments "helped him function from day to day." The study also documented that the man could stand upright without assistance, and he could now stand and sit for longer than thirty minutes at a time. His tingling stopped in his arms and significantly reduced in his thighs. He also no longer had the blackouts he was experiencing before starting chiropractic.

In summing up this case, the author wrote, "This paper describes improvement of function, mobility and decrease in pain in an adult male with fibromyalgia related symptoms that presented for chiropractic care. The findings presented in this case study suggest chiropractic adjustments may benefit patients who suffer from fibromyalgia syndrome."

Benign Paroxysmal Positional Vertigo Helped with Chiropractic

On November 4, 2024, the Annals of Vertebral Subluxation Research published the results of a case study documenting the resolution of a case of benign paroxysmal positional vertigo (BPPV) after chiropractic care. The Merck Manual describes this condition by saying, "Benign paroxysmal positional vertigo (BPPV) is a common disorder causing short episodes of vertigo (a false sensation of moving or spinning) in response to changes in head position that stimulate the posterior semicircular canal of the inner ear."

The author of this study begins by noting that while there is no difference in the incidence between male or female, vertigo is linked to increased age. He states, "Research has indicated that vertigo does not discriminate in gender but does have a higher prevalence with increased age. In several studies it has been noted the correlation between vertigo and age. As there was an increase in age there was an increased incidence of vertigo."

In this case, a 75-year-old woman sought out chiropractic care for help with a variety of complaints. At that time, she was suffering with vertigo, aching and stiff neck muscles and throbbing pain in her lower back. On a scale of 0 to 10 with 10 being the worst, the woman rated her vertigo at 10 and her neck pain as a 7.

The woman reported that she started experiencing her problems after falling out of bed onto a concrete floor and landed on the left side of her head and jaw. She had seen an E.E.N.T. (ears, eyes, nose, throat) specialist where she was diagnosed with Benign Paroxysmal Positional Vertigo and given medication.

Upon arrival at the chiropractic office, it was noted that she was walking slowly. She reported that normal house chores, or moving her head, or even sitting made her problems worse. Her vertigo episodes would last between 10 and 60 seconds. Resting was difficult as certain positions would make her feel like she was falling out of bed.

After a chiropractic examination, it was determined that multiple vertebral subluxations were present. With this finding, specific chiropractic adjustments were started to address the subluxations.

The study reports that after the woman's sixth adjustment, she was no longer experiencing any symptoms of vertigo. Additionally, the study notes that her other symptoms had also resolved.

In this study's conclusion, the author notes, "With a greater understanding of the mechanism of benign paroxysmal positional vertigo, chiropractors can better manage these patients who may be suffering from this disorder." He continued, "Chiropractic care was shown to be beneficial to a patient with benign paroxysmal positional vertigo and cervical pain."