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Total Health & Sport Care

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Total Health & Sport Care

Total Health & Sport Care specializes in helping athletes get out of pain, move better, and get back to doing what they love.

Through chiropractic and physical rehabilitation, we help people have less pain, recover faster, and perform better. Whether you're an athlete currently working through an injury or a mom who just wants to play with her kids, we'll get you back out there!

05/25/2022

Years ago, chiropractors were called “bone movers”, but that’s just not the case. If you have a bone that is not where it’s supposed to be, please go to the hospital, not your chiropractor!

One reason we believe the bone is out of place is because that’s how it’s typically described.

“My back went out”

“I have a rib that pops out”

Both of these cases are pretty unlikely, and again, probably require an MD, not a DC.

What really happens is that areas of the spine that need to move become restricted. When this happens, our body senses it and sends pain signals to let our brain know something is wrong. Maybe it’s due to an acute injury or a result of repetitive movements like running or sitting at a desk all day.

That restricted movement can make it feel like something is in the way or out of place, hence the “out” description.

Adjustments are a great way to reintroduce movement to a stiff area. What’s most amazing is their ability to create immediate relief, which is the result of those pain sensors no longer being stimulated.

So yes, adjustments can certainly help with that “out” feeling. No adjustments are not actually pushing bones back in, and the best way to keep our bodies feeling good is through consistent exercise and better movement.

05/13/2022

This is what I do.

Get you back in the gym.

Get you back on the field.

Get you back on the track.

You don’t have to avoid forever. It will take work, but I can show you what deserves your effort and what will get you back to what you love.

04/27/2022

So you got diagnosed with a disc bulge. Not ideal, but don’t panic. It doesn’t mean your days of lifting, running, and jumping are over.

Too often this is seen as a death sentence, but this finding might not limit you like you think.

Yes, you will need to put in some work to get back to the activities you love, but it doesn’t mean that you are restricted to being a couch potato for the rest of your life.

This also doesn’t mean that you need surgery to fix it. Disc bulges and herniations are treated everyday with conservative measures like core and hip strengthening, allowing people to return to the activities they love.

Not sure if this is the right choice for you? Let’s talk and see if we can get you off the sideline.

04/20/2022

Almost every week someone comes in and tells me they know they need to have better posture when working at their desk.

Sure, we could sit up straighter and keep our feet flat on the floor, but that will last 30 seconds and we’ll forget again. This is not an effective solution.

The truth is that optimal posture doesn’t matter.

Your best posture is your next posture. This means you need to move. Moving with imperfect posture will do more for you than sitting still with perfect posture.

The key isn’t sitting better, it’s moving better.

How often do you get up and walk around for a few minutes? Do you make your body more resilient by exercising regularly? Do you incorporate a variety of movements that encourage full range of motion of your joints?

To answer the question, “how do I get better posture?”, move more and move better.

04/06/2022

When it comes to runners and common injuries, many of them can be solved or avoided by adding regular strength training. Running is a very repetitive activity so any deficiencies will have ample chances to rear their ugly heads. If these deficiencies are identified, we can keep injuries from detailing your training.

At the end of the day, this means more days out on the road/trail and less days dealing with pain.

I’m not trying to harass runners, so let’s be clear. If you lift weights, you should run (or do some kind of cardio) too.

03/23/2022

Agree or disagree?

Comment below ⬇️

03/18/2022

Nutrition month continues!

What we eat is how we reap the benefits of all the work in the gym. That being said, exercise is never wasted, even if your diet is absolute trash.

Buuuuut… the more you prioritize protein and incorporate real food, the more you’ll see the fruits (😂pun intended!) of your labor in the mirror. Ignoring nutrition just leaves too many results on the table.

Don’t get me wrong, both parts are important, but nutrition is the area that needs the most attention for most people. Eat mostly things that make it easy to draw a line from the field to you eating it. The less steps the better.

03/09/2022

It’s National Nutrition Month, so let’s talk nutrition.

Hopefully you can see some humor in the post, but also the truth in it.

Health is so much simpler than we make it!
1. Eat mostly food that’s made of food
2. Do something that makes you breathe heavily several times a week
3. Go to bed!

Here are 3 things to consider if you’re looking at some kind of a wellness challenge:

Challenges are worthless if you only make the changes for the duration of the challenge. If that’s all you’re planning to do, just save yourself the stress and skip the challenge. If you’re 40 years old, a 30 day challenge is .2% of your life. Pretty sure the other 99.8% will have more of an effect on your health.

If you are planning to stick to the challenge longer, it needs to be something you can do most of the time for the next 10,000 days. I’m looking at you cleanses! Changes should be gradual and small. Pick one healthy habit to work on at a time. Drastic changes that get quick results fail just as quickly.

03/02/2022

… exercise
… eating real foods
… eating the RIGHT AMOUNT of whole foods
… stretching
… showing up
… putting in effort when you show

Most problems don’t appear overnight. They won’t be solved overnight or with a 30 day challenge or cleanse.

Do the thing. Do it consistently. That’s it.

02/23/2022

… and it could be the reason your back feels tight after squats.

Here are a couple key things to look for. Do any of these sound like you?

1. Leaning forward - the hips descend to a certain point and then instead of continuing down, the chest comes forward. This happens so we can keep our balance. Stiff ankles will push more of your body weight behind you and we lean forward to counteract the weight shift. This can put your back in a tough spot as leaning forward moves the weight away from the midline and doesn’t allow your hips to do their job.

2. Toes spin out when you squat - This is another compensation pattern for stiff ankles. The change in foot position allows for more mobility at the ankle, but it sacrifices engagement of the hips. Guess who gets to pay for this sacrifice??? That’s right, the back gets punished again.

If squats are consistently making your back sore, try some ankle stretches before your next lifting session.

Not sure where to start? Check back later this week for a video of some of my favorite ankle mobility drills.

02/09/2022

It’s a question I get asked often, “what exercises should I do to strengthen my core?”

Answer: All of them!

Squats… yes! A stable core keeps your back in a neutral position.

Pull ups… yes! You need core stability to improve coordination and efficiency by limiting swinging.

Bicep curls… still yes! Using your abs prevents your back from helping and makes the biceps do all the work.

A strong core isn’t just about sit ups or movements that flex the spine and hips. The more useful ability is being better at resisting motion. This is how we’re typically using it throughout the day anyway.

Picking things up, carrying a bag, even walking up the stairs requires that we resist twisting or flexing.

Whatever your workout involves, you can be building a stronger core.

02/03/2022

…unless we also correct the movement patterns that led to the tight and painful muscles.

Soft tissue therapies are great at achieving short term relief and can be part of an effective recovery plan.

It doesn’t do much good if we just jump back into the gym and continue moving in a way that caused the problem in the first place.

Pain is a symptom of a problem. Let’s fix the reason for the pain, not just the symptom.

Address

100 Keystone Avenue
Emmaus, PA
18049

Opening Hours

Tuesday	12pm - 6pm
Wednesday	8am - 7pm
Thursday	8am - 7pm

Website

http://www.totalhealthandsportcare.com/

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Our Story

Total Health & Sport Care is dedicated to providing innovative and customized treatments for each patient. From chiropractic to unique rehabilitation plans, complaints are addressed from multiple angles to quickly restore health and maintain it. In addition to adjustments we focus on muscle health and other soft tissues surrounding the area of complaint. Sometimes the pain may present because of a problem with an adjacent structure. Approaching the treatment in this way will ensure that the cause of the problem is fixed, rather than just the symptoms. Along with treating pain, it is our goal to educate our patients so that they can be in control of their own health.