Mind Body Balance Clinic

01/30/2026

If you're dealing with shin splints, strengthening your hips could be the key to relief. 🔑

A recent study found that hip abductor exercises improve knee alignment, pelvic control, and overall running mechanics.

Incorporate exercises like clamshells and lateral band walks into your routine to run more efficiently and pain-free. Strengthen your hips for long-term shin splint relief! 🙌

Give our office a call for guidance! 📞 331-201-2863



Source: Lashien SA, et al. Journal of Orthopaedic Surgery and Research. October 2024.

01/29/2026

Ready to hit the slopes? Make sure your body’s in top shape before you ski! ⛷️

✔️ Stretch your muscles to improve flexibility.
✔️ Warm up to increase blood flow and reduce the risk of injury.
✔️ Get your spine checked to ensure proper alignment and balance.

Check out this infographic for more tips to stay safe and have fun on the slopes! https://bit.ly/4fZ0LnP


Book Appointment https://www.mindbodybalanceclinic.com/make-appointment/

01/28/2026

Did you pull a hammy? 🦵

Hamstring strains are common with running. This is because the hamstrings must slow down the leg as it swings.

When it comes to prevention and returning to sport, the Nordic hamstring curl is the go-to exercise for helping strengthen the hamstrings. However, if the Nordic hamstring curl is too difficult, there are other exercises that we recommend to help!

Sprint (or carefully walk) into our clinic to see how we can help! 🏃‍♀️



Source: Andrews MH, et al. Journal of Sport and Health Science. October 2024.

01/27/2026

Did you know your body composition is crucial to back health as you age? 💡

A recent study found that men over 60 with higher muscle mass experienced less back pain and disability over 10 years. On the other hand, gaining just 7 pounds in 5 years increased the risk of back pain-related disability.

Strength training to build lean muscle and maintaining a healthy weight are essential for keeping your back strong and pain-free as you age! 🙌 Check out this infographic for more tips on healthy exercise! https://bit.ly/3kbu22X



Source: Estee MM, et al. Journal of Cachexia Sarcopenia Muscle. November 2024.

01/24/2026

Purchase here👉🏽 https://us.fullscript.com/welcome/drquintana

01/24/2026

This is the year you will......

The new year brings a fresh energy for many people. The hope and motivation that this is the year for a breakout, achieving one's goals, and upgrading ourselves.

Unfortunately, many people only last a few weeks before getting off track and abandoning their new years resolutions.

Dr Quintana, a wheaton chiropractor and funcitonal medicine doctor, gives tips and action steps to help get back on track.

Some of the highlights in this clinical spotlight include:
* actionable diet tips
* movement routines
* emotional detoxes
* purification programs

Read the full spotlight by clicking the link below.
https://www.mindbodybalanceclinic.com/a-strategic-approach-to-new-years-health-resolutions/

*Bonus*
For Mind Body Balance Clinic's free movement and mealtime habits handouts, head to our home page at the top for a free download.

Set yourself up for success this year with expert tips for diet, exercise, and detox. Learn how functional medicine, chiropractic care, and purification programs can support your health goals.

01/23/2026

Could low back pain during pregnancy increase the risk of falling? 🤰

According to a recent study, those with increased low back and pelvic pain during pregnancy had reduced postural stability.

This means that treating low back and pelvic pain during pregnancy is essential to reduce the discomfort but also to decrease the risk of falls. 💪

Check out this helpful infographic on pregnancy low back pain for more information! https://bit.ly/3xSerLd

Source: Bagwell JJ, et al. Clinical Biomechanics. October 2024.

01/22/2026

Want to lower your risk of a lower back disc herniation? Here are key factors to watch out for:

✔️ Age (middle age increases risk)
✔️ Smoking
✔️ High BMI (overweight)
✔️ Cardiovascular risk factors
✔️ Repeated forward bending

To reduce your risk, focus on quitting smoking, eating a balanced diet, and staying active! 🙌 For more information on lumbar discs, check out this video: https://www.youtube.com/embed/HzeWQYQcIts?rel=0

If you need help, we offer functional medicine and chiropractic comprehensive individualized care plans




Source: Hincapié CA, et al. European Spine Journal. October 2024.

01/21/2026

As we enter a brand-new year, let's make it a journey of health and vitality! 🌟 Right now is the perfect time to set simple, achievable goals that resonate with your well-being.

Remember to…

🚶‍♀️ Prioritize movement
🥗 Nourish your body
😌 Stress less, relax more
💤 Improve your sleep quality
🚰 Hydrate daily

Let’s make this your best year yet!! And that all starts with your health!

01/20/2026

Not feeling your best?

Overloaded with health information from social media?

Don’t know where to start towards accomplishing your health goals?

You are not alone!

Take advantage of our complimentary health road map questionnaire to help navigate what systems and root causes you should focus on.

A 15-minute 📞 to review your road map findings is included ($75 value).

Simply request a discovery call appointment to get started 👇🏾

https://www.mindbodybalanceclinic.com/make-appointment/

01/20/2026

Feeling the January blues?

Here are 3 simple tips to stay brighter:
1️⃣ Move your body – even a short walk can lift your mood. 🚶‍♂️
2️⃣ Stay connected – reach out to friends or loved ones. 💬
3️⃣ Prioritize rest – good sleep makes a big difference. 💤

Need more ideas to keep spirits high? Check out our infographic for more tips! 🌟 https://bit.ly/42SoTRT

01/19/2026

Brrr it's cold outside . While the temps and windchill are painful today...

Shoveling snow doesn’t have to be a pain! ❄️

Protect your back by using proper posture:

✔️ Bend your knees
✔️ Keep your back straight
✔️ Avoid lifting heavy loads

For more tips on snow shoveling, check out this infographic! https://bit.ly/40VVzfJ