Keegan Chiropractic Sports & Wellness Clinic

𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙤𝙧 𝙄𝙣𝙟𝙚𝙘𝙩𝙞𝙤𝙣𝙨 𝙛𝙤𝙧 𝙆𝙣𝙚𝙚 𝙊𝙨𝙩𝙚𝙤𝙖𝙧𝙩𝙝𝙧𝙞𝙩𝙞𝙨?

A recent study compared patients with osteoarthritis of the knee who underwent conservative therapy versus those who received a cortisone injection.

The results found the CONSERVATIVE THERAPY group had less pain and disability at one year!

Take a look at this short video for more information about knee pain and how our office can help. 👍
https://youtube.com/embed/bwZE7V5UyJM?rel=0

#ChooseChiropractic #KneeOsteoarthritis #ConservativeCare

Source: https://www.nejm.org/doi/full/10.1056/NEJMoa1905877

Celebrate National Fresh Fruit and Vegetable Month this June!

Runners, listen up.

Whether you’re a seasoned marathoner or a beginner, many people don’t realize that your shoes need to replaced every 250 miles. If you are due for some new shoes, make sure to buy the right kind for your feet.

• Motion Control Shoes – Designed for people with low or no arches, these shoes are for runners who strike the ground on the outer edge of their foot. Avoid overly stiff shoes as these decrease your perception of ground strike and lead to new injuries.

• Stability or Neutral Shoes – Designed for people with normal or average arches and running mechanics. The shoe contains some cushioning to absorb shock and prevent injuries and some rigidity to avoid pronation.

• Cushioned Shoes – Designed for people with high arched feet. Their footprint will typically leave a thin band along the foot’s edge. As they run weight is distributed from heel strike to the outer edge of the foot and small toes that bear the brunt of “lift off.” This shoe is more flexible and absorbs the shock created by the lack or rotation (under-pronation) created by their running style.

More gardening can mean more muscle pain and stiffness.

Be sure to treat your outdoor hobby like a workout – warming up beforehand and taking time to cool down afterwards.

Also, be aware of your posture while gardening. Kneel and alternate your stance and movements as often as possible to keep the muscles and body balanced.

Here's a huge thank you to our patients for being a part of our health community.

Choose the right size bike to avoid cycling injuries

Proper bike fit can dramatically affect your comfort level. 🚴

A rough estimate for choosing the proper frame size is to subtract 10.5 inches from your inseam. Straddling a proper-sized bike will leave approximately 1” clearance between your groin and the top of the frame.

If you’re not comfortable doing this on your own, visit any bike shop that offers custom bicycle fittings. 👍

Are you waking up tired, sore, and with headaches? 😩

You might want to consider adjusting your sleeping patterns.

Your mattress, pillow, and sleeping posture are all things that can affect how you sleep.

Try laying on your back, and avoid sleeping on your stomach!

We hope these tips help - Our office cares about your well-being!

#HealthySleep #SleepingHabits #Chiropractor

• • •
Source: Mawer, Rudy. “17 Proven Tips to Sleep Better at Night.” Healthline, Healthline Media, 2 Apr. 2020, www.healthline.com/nutrition/17-tips-to-sleep-better.

Concerned about low back pain, but not sure where to turn while social distancing?

Take a look at this infographic to dispel myths and learn the facts about low back pain.

For more information on the treatment we offer for low back pain, visit our website!

#LowBackPain #MythVsFact #ChiropracticCare

https://go.aws/3b6fcV6

Today we remember and honor those who risked their lives to protect us and the country!

Concerned about low back pain, but not sure where to turn while social distancing?

Take a look at this infographic to dispel myths and learn the facts about low back pain.

For more information on the treatment we offer for low back pain, visit our website!

#LowBackPain #MythVsFact #ChiropracticCare

https://go.aws/3b6fcV6

Cervical Retractions

Improper cell phone use can lead to neck strain! Luckily, there are some exercises that can help. 👍

CERVICAL RETRACTION is one exercise that we often prescribe in our clinic.

For more information on how our clinic can help with neck pain, visit our website! 👉

#CervicalRetractions #NeckStrain #ChiropracticCare

Chiropractic care is amazing.

Have you been lifting? And we’re not just talking about weights!

Whether you are doing some spring cleaning, yard work, or lifting kids, make sure you are protecting your back by lifting properly. 💪

Take a look at this safe lifting infographic for tips and tricks to keep you healthy. 👍

#SafeLifting #ProtectYourBack #Chiropractic

https://go.aws/2W745ak

⚾ Baseball season may not be underway currently, but young baseball players all over the country are outside practicing.

If you have youngsters that are warming up for their season, have them check out the infographic attached for the do’s & don’ts for returning to activity.

#PitchingGuidelines #Athletes #Baseball

https://go.aws/2WBjtMu

Thank you for serving our community! ♥️

Did you know that for every inch that your head tilts forward, your spine undergoes an additional 10 pounds of strain? 🧠

People are spending more time at home now, and spending more time looking at computers and phones… If that’s you, there are a couple of things that you can be doing to avoid injury!

Check out the infographic for tips on avoiding Text-Neck.

#TextNeck #Posture #NeckStrain

https://go.aws/2ZbAOgl

How much water?

💧 In order for your body to heal properly & stay healthy, it needs to successfully eliminate toxins. ❌ A couple of ways that we remove these toxins from our body is through sweat and urine.

Wondering how much you should be drinking?

Generally 6-8 glasses each day, or take your body weight and divide it by two, and that is the recommended number of ounces of water you should consume in a day.

Our clinic cares about your wellbeing! Share this post with your friends to help pass this information along. 👍

#DrinkWater #StayHydrated #StayHealthy

Feeling Stiff? Get moving! 🚶

When having to stay in due to COVID-19, take advantage of your time with some exercise!

Experts say adding as little as half an hour of physical activity to your day can decrease your risk of many illnesses including heart disease, diabetes, depression, and several types of cancer.

Regular exercise can also help you sleep better, reduce stress, control your weight, brighten your mood, and sharpen your mental function.

What do you do to keep active throughout the day? Let's start a conversation! 👇

#GetMoving #StayActive

• • •

Source: Harvard Health Publishing. “The Secret to Better Health - Exercise.” Harvard Health, 2020

7 Stress-Busting Techniques ✌️

☑️ Progressive muscular relaxation
☑️ Deep breathing
☑️ Meditation
☑️ Yoga
☑️ Tai Chi
☑️ Hydrotherapy
☑️ Bio-feedback

Your body deserves a chance to relax! Check out our infographic for more tips on how you can apply these skills!

#StressBusters #MindAndBody

https://go.aws/2U7CtAP

Bruegger Relief

Need a break? Try micro-breaks! ⏳

Whether you use a standing workstation or a sitting desk, taking micro-breaks is a great way to avoid overuse injury due to prolonged postures -- especially when you are working!

Try this. 👉 Set an alarm for every 20 minutes to get up or move around for at least 20 seconds.

And if you want to take it a step further: try this simple stress-busting exercise into your workstation routine.

What does your workstation look like these days? Comment below! 👇

#BruggerReliefPosition #MicroBreaks #WorkFromHome

💪 A recent study found a significant association between inactivity and depression in older adults.

Staying active is so important for physical and mental health. Make sure you follow our page for more tips and tricks to stay active and healthy. We’re here for YOU! ♥️

#StayActive #PhysicalHealth #MentalHealth

Source: https://bit.ly/2xE9yeW

Did you know these??

Workstation Ergonomics… 💻

You may have heard us talk about it before, or maybe it’s the first you’re hearing about it!

Regardless, we want to make sure that you have a healthy workstation set up whether you are working in office 🏙️ or at home. 🏡

Take a look at this infographic for tips on how to set up your workstation PLUS four exercises we recommend to keep your body in motion during the workday.

#WorkFromHome #Workstation

https://go.aws/2xL6Y6r

Running is an excellent form of exercise, but can also cause injury. 🏃

A good rule of thumb that we like to recommend to patients is to start gradually. Don’t increase your distance by more than 10% per week to allow your body to acclimate.

If you’ve gotten into running, take a look at this healthy running infographic for more tips and tricks to stay healthy while running this spring! Our office is here to help you meet your health goals. 👍

#Runner #TipsForRunning #HealthRunning

https://go.aws/3aT2Kc8

The human spinal cord is divided into 31 different segments. Each segment has many sets of nerves that exit the spinal cord: eight cervical, 12 thoracic, five lumbar, five sacral, and one coccygeal nerve!

It is easy to feel out of touch with family and friends while social distancing. 🤯

Luckily, our computers and mobile devices can help to keep us connected!

But, too much screen time can also pose a problem. If you’ve been using your screened devices more than usual, check out these tips to stay connected while avoiding excessive strain.

☑️ Avoid looking down for long periods of time
☑️ Avoid holding a phone between your ear & your shoulder
☑️ Try to use a headset or speakerphone when possible

How have you have stayed in touch lately? Post your stories below! 👇

#SocialDistancing #NeckStrain

🏃‍♂️ Exercise is important for our overall health!

Staying active can help to prevent problems ranging from heart disease to back pain. Check out these tips to help you get moving:

☑️ Aim to get at least 20-30 minutes of exercise daily, 4-6 times per week. 💪
☑️ Start off gradually: do not increase activity more than 10% each week to avoid injury. 📈
☑️ Vary your activities to prevent overuse injuries. Examples include – Walking, swimming running, bicycling and low impact aerobics. 🏊

How have you been staying active lately? Post a comment or picture below!

#StayingActive #GetMoving

💤 With routines changing, it is still important to get adequate sleep each night with healthy sleep habits.

A few quick pointers:

☑️ Aim for 7-9 hours of sleep each night
☑️ Limit screen time before bed
☑️ Maintain a regular sleep schedule
☑️ Try to sleep in a dark room without sound distractions

Take a look at our healthy sleep infographic for more tips!

#SleepRoutine #HealthyLifestyles

https://go.aws/3apirGH

Stress-eating? 🥣

The foods we eat have a dramatic impact on how we feel, and our bodies will perform best with quality foods. 🥗

Eating well doesn’t need to be difficult! Take a look at this infographic for some basic nutrition advice to help you stay healthy. 👍

#HealthyEating #LifestyleTips #EatWell

https://go.aws/3c6EQde

What's in your fridge??

Stress-eating? 🥣

The foods we eat have a dramatic impact on how we feel, and our bodies will perform best with quality foods. 🥗

Eating well doesn’t need to be difficult! Take a look at this infographic for some basic nutrition advice to help you stay healthy. 👍

#HealthyEating #LifestyleTips #EatWell

https://go.aws/3c6EQde

Headache

Chiropractic Helps with Migraine Headaches 👍

Approximately 15% of the US population experiences migraines and even more suffer from other types of headaches… but the good news is that chiropractic care can help!

▶️ Check out the video below to learn more about headaches, and how chiropractic care can help. 👍

#Migraines #Headaches #PainRelief #ChiropracticCare

• • •

Source: Wayne PM, Bernstein C, Kowalski M, Connor JP, Osypiuk K, Long CR, Vining R, Macklin E, Rist PM. The Integrative Migraine Pain Alleviation through Chiropractic Therapy (IMPACT) trial: Study rationale, design, and intervention validation. Contemporary Clinical Trials Communications. 2020 Jan 22:100531.

It's important that we take the steps to keep ourselves healthy. Even a small misalignment can affect your body's central nervous system; a healthy spine is a healthy you!

Research Regarding the OPIOID CRISIS: 👇

Approximately 1 in 400 new opioid prescriptions will result in addiction within the first year...

Take a look at this opioid use disorder calculator for more information and remember that chiropractic care is a safe and effective alternative.

Consider the conservative route first - visit our website to learn more about the care that we provide.

#OpioidCrisis #ChooseChiropractic #ConservativeCare

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Source: Reps JM, Cepeda MS, Ryan PB. Wisdom of the CROUD: Development and validation of a patient-level prediction model for opioid use disorder using population-level claims data. PloS one. 2020 Feb 13;15(2):e0228632.

https://go.aws/2Sc7ime

Carpal Tunnel Syndrome

Here’s what NOT to do if you have Carpal Tunnel Syndrome 👇

A new study found that poor wrist posture can worsen carpal tunnel syndrome symptoms. 👎

🤔 So what does good wrist posture look like?

The study stresses the importance of limiting bent wrist postures in patients with early signs of the condition.

This will ensure that your wrist & hand are both getting proper blood supply.

Watch this short video for more information about carpal tunnel syndrome.

#CarpalTunnelSyndrome #ChiropracticCare #WristPain #PainRelief

• • •
Source: Zuniga AF, Ghavanini AA, Israelian G, Keir PJ. Blood flow velocity but not tendon mechanics relates to nerve function in carpal tunnel syndrome patients. Journal of the Neurological Sciences. 2020 Jan 21:116694.