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A Backbreaker – Holiday Travel

Posts Tagged ‘Chiropractor Lake Havasu AZ’

Welcome to American Chiropractic's Chiropractor Lake Havasu AZ Archive. Here you can learn more about American Chiropractic, Chiropractic, and Dr. Daniel Talley, today's choice for Chiropractors in Lake Havasu City, AZ. Read Dr. Daniel Talley's Chiropractic Chiropractor Lake Havasu AZ for the health of it.

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A Backbreaker – Holiday Travel

Low Back Pain Lake Havasu AZ Driving Pain
Buckle up, our traveling season is upon us. Despite the saying “getting there is half the fun”, planes, trains, and automobiles can put a real strain on our holiday fun this season.  So let’s start this season off right, and follow these tips to survive the physically demanding prospect of traveling to your holiday destination even if your final destination is to just relax.

The Warmup

Travel should be looked on as a form of strenuous exercise that requires a period of warming up and cooling down. Warmup and stretch before you travel, and cool down with a brisk walk when you arrive to reinvigorate your hamstring and calf muscles.

Highway Miles

  • Seat Comfort: Adjust the seat so you are as close to the wheel as you can be while still feeling comfortable. Keep your knees just a little bit above the hips.
  • Back Support: Use a back support if the seat does not provide adequate support by design. A lumbar support will help reduce the risk of lower back pain and injury. A proper fitting support should be widest between the lowest ribs and the waist.
  • Keep Alert and Avoid Stiffness: Exercise your legs while driving to keep the blood flowing and limit any swelling or pain. We recommend counting to 10 while spreading your toes wide then counting to 5 while tightening your calf muscles. Follow this process with each of mucsle groups including your thigh muscles and your glutes (butt). Don’t forget to roll your shoulders back and forward (keeping your hands on the wheel!) along with stretching your neck.
  • Hands On the Wheel: Alternate holding the wheel with your hands at the 2 and 7 o’clock positions, and then the 10 and 5 o’clock positions.
  • Avoid Vice Grip: Try not to grip the wheel too tightly. The vice grip will reduce your circulation and increase fatigue in the muscles of your hands, wrists and arms.
  • Look Around: Vary your focal point to reduce eye strain and headaches, but keep your eyes on the road and don’t you dare text!
  • Rest Stops: Take frequent breaks from driving; remember that fatigue behind the wheel can be extremely dangerous.

Sky Miles

  • Onboard Luggage: Bags that are heavier than 5-10% of your body weight should ideally be checked in rather than carried on. But sometimes the added price out weighs back safety, so if lifting heavy bags into overhead compartments make sure you stand directly in front of the overhead and do not stretch or twist your back or neck when lifting.
  • Another Luggage Space to Fill: Under the seat luggage should not be forced in using feet or hands while standing, which can cause muscle spasms given the confined and awkward space between the seats. Instead, sit down first, then push it in using both your hands and feet.
  • Now the Ergonomically Incorrect Seats: Airline seats are incredibly spine-unfriendly. Our suggestion for long haul air travelers is that when you are investing in a neck roll to also invest in a lumbar roll. Can’t find one? Grab a small hand towel that you can roll and place in the small of your lower back.
  • Keep It Moving: While traveling move about in your seat frequently to keep the blood flowing and guard against cramps and pins and needles. Massage your thighs and calves, then push up with your toes to shift your knees up and down. Use a bag to raise your feet higher.
  • Air Flow: Don’t blast yourself with the overhead air vents which can cause your neck and shoulders to tense.

Car Seats and Kids:

  • Use an approved car seat appropriate to the age of the child when traveling in a car.
  • Infant car seats should always face rearwards so that any impact is spread around the back and shoulders and not taken directly by the neck.
  • A car seat should not be used in the front seat of a car where an airbag could deploy into it. Similarly, if the rear doors or the rear of the front seats are equipped with airbags, position the child seat in the center of the rear seat to avoid it being hit by any of them.
  • Secure the car seat as per instructions and make sure it is properly fixed in place and cannot shift. The seat should be at a 45-degree angle to properly support the child’s head.
  • Traveling by air, take your FAA approved car seat. Small children will be safer in a car seat rather than your lap. Your back will also thank you.

Get Bonus Miles

Before you head out to your travel destination, this season make sure to add a spinal health checkup to your list of preparations! We will make sure you are in tip-top condition so you may enjoy every minute of your holiday!

Holiday Stress Headaches Now?

Migraine Lake Havasu AZ Stress
Enter any store and mall, and there are already signs of the upcoming seasonal holidays. However, this season’s good cheer does not need to include tears, neck pain, shoulder pain, stress headaches, and a weakened immune system too. Let’s face it the combination of the wrong food, too much alcohol, late nights, rushing around carrying heavy bags, and, family stress, can all lead to physical overload, and stress or migraine headaches. So this season let’s plan to conquer this year’s holidays in better health.  

Here are some great tips to keep you in tip-top condition for anything this holiday throws at you like…

Marathon Shopping – Yes, Even on Amazon

  • Stay well-hydrated. Drink eight to ten 8-ounce glasses of water every day, and do not substitute any of that with coffee, tea, soft drinks, and alcohol, because those are diuretics and will end up robbing you of water.
  • Stretch both before and after a long day of finding goodies on foot or the computer. Shopping can be stressful, and your muscles need all the help they can get to stay relaxed.
  • When you are out shopping choose shoes for their comfort, not style. You will need plenty of cushioning to counteract those endless hours on your feet.
  • Wear comfortable clothing as well, and, if it’s cold out, have a few layers so you can peel them off and pile them on as you move from the streets to the warm shop interiors and back out again.
  • Keep your purse size small, and try to keep its contents to the bare minimum.
  • Any slight aches and pains you feel after a day out shopping, grab an ice pack and apply to the affected area for 20 minutes, before removing for at least two hours. Repeat several times over the next day or two.

Carve Time to Relax

  • When completing a marathon shop, take a break every 45 minutes, or more often if you feel the need.
  • Park in a convenient location so that you may drop your bags in the trunk every so often.
  • If you’re hungry, eat something light, or you may feel very sluggish when you resume shopping.
  • Feeling like a Starbucks? Coffee may seem like a good idea as a quick pick-me-up, but it adds extra stress to the system. Try also to avoid soda. Stick with water.

Avoid Mixing A Headache Cocktail

  • Children and extended shopping trips don’t go together. Not only will they tire before you do and want to go home, but they will also want to buy everything in every shop. That’s a double whammy of whining that’s going to stress you out. Try and get someone to look after them instead.

Ready To Conquer the Season!

Here at our practice, our expert team is ready to make sure your spine and body are in tip-top condition to not only to have the physical stamina to endure the season but to be able to battle the bustling crowds and conquer the overwhelming checklists.  

Schedule a Quick and Easy Spinal Check-Up Today and Turbo Boost Your Immune System and Avoid Holiday Headaches!

Tips For Faster Injury Recovery

Back Pain Lake Havasu AZ Sciatica
Are you sitting or standing on the bench due to an injury? For most athletes and health enthusiasts, recovering from an injury can be a workout in itself. For a serious athlete, being told that you have to reduce or halt activity altogether to let a bone or muscle heal is equivalent to torture. However, there are a few things you can do to help speed the healing process so you can heal like a pro and get back to your athletic activities as soon as possible.

Understanding The Difference In Pain Relief Options

When cells are damaged in a fracture, large amounts of prostaglandins are released. Prostaglandins are a group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness. They control processes such as inflammation, blood flow, the formation of blood clots and the induction of labor.   Although this is what causes you to feel the pain, the production of these lipids is also instrumental in the early stages of tissue repair.

Here is the catch.  Non-steroidal anti-inflammatory drugs are prescribed to alleviate pain and stop the action of prostaglandins, but the prostaglandins are quintessential to the healing process.   The best suggestion would be to stop taking the NSAIDs as soon as possible after suffering a broken bone.  Alternatively, you could take non-NSAID pain medication such as acetaminophen for pain relief, for it does not have the same effect on prostaglandins.

Another Reason To Stop Smoking/Vaping

It is scientifically proven that the broken bones of people who smoke take longer to heal. The smoke reduces blood flow, therefore, reduces the number of nutrients and oxygen traveling to the injury site. The chemicals released into the blood from smoking damages the cells that form bone. This process and significantly decrease healing time or prevent complete healing altogether.

Your New Besties – Calcium, Magnesium, & Vitamins D and K

These vitamins and minerals are all integral to healthy bone growth. We have all heard about how important calcium is in the diet, but if you take a lot of calcium without accompanying it with magnesium and vitamins D and K, much of that calcium will not be absorbed by your bones. Dark green leafy vegetables such as spinach, kale, collard greens, and Swiss chard are among the best sources of not only calcium but magnesium and vitamin K as well. If you live in a sunny climate, you can get a good supply of vitamin D by sitting in the sun for 15-20 minutes a day with arms and legs exposed and using no sunblock. For those who live in less sun-drenched locations (and those of us waiting out the winter months), you can get vitamin D from fortified milk products, or you can take a vitamin D supplement.

Sideline the Coffee and Sodas

Caffeine and sugar both increase the excretion of calcium from the bones by 25-50 percent. So try to avoid the comfort foods!

Just become a Lean, Mean, Protein Consuming Machine!

Define Your Destiny

Don't Be Defined Lake Havasu AZ

Top Sport Performance Tips

Sports Rehabilitation Lake Havasu AZ Athletic Performance
Almost everyone knows the symbolic goal of Mount Midoriyama. The pinnacle test which American Ninja warrior contestants will train year round to reach and push their bodies to the edge of better, stronger, and faster. Whether we are active participants or avid watchers, we witness the incredible strides in the performance that our bodies continue to make when the right elements, techniques, and training are applied.

The miraculous nature of our sports performance techniques is not only building strength to strength but maximizing the small or large repair cycle of the human frame to continue to create a top athlete.

Research on the Secrets of Sports Performance

We long to discover and duplicate the secret recipe of a top athlete. We avidly search to find a person or team who can help you build a better stronger body while increasing performance but know the secret to rehabilitate an injured area and rejuvenate the area to better and stronger than before.

A research project published in the September 2005 edition of The Journal of Manipulative and Physiological Therapeutics showed that spinal dysfunction affects reaction times and performance. It was merely able to prove that spinal dysfunction is related to slower and less accurate reaction times and cognitive function.

Another double-blind, randomized, study was also performed on thirty volunteers who had presented with what the researchers called “cervical spinal joint dysfunction.”  This study consisted of a range of computer-based tasks performed by the volunteers to determine various reaction times. Researchers at the New Zealand Chiropractic College examined the volunteers to assess areas of spinal dysfunction.  A baseline note was made on each subject indicating the number of regions of spinal dysfunctions they had. The reaction times of the volunteers were then compared to their number of areas of spinal dysfunctions to see if there was any relationship.

The results showed that there was a connection between the number of areas of spinal dysfunction and certain types of reaction times.  Researchers also noted that the variety of reaction times affected by multiple areas of spinal dysfunction were therefore related to impaired cortical processing and significantly less accurate response selection. They found that the more areas of spinal dysfunction, the more it affected reaction times.

Finally, a follow-on study by the researchers concluded that certain types of reactions times improved with spinal adjustments in regions of spinal dysfunctions.  The ramifications of this study not only supported the effects of chiropractic adjustments on general health but offer the basis of training and rehabilitation benefits to top athletes.

Top Notch Sports Medicine Top Team Tips:

In addition to adding chiropractic and spinal rehabilitative care, top healthcare experts recommend following the tips below to ensure you are well-prepared to play full-out in any sport:

Proper Nutrition

  • Eat a well-balanced diet and avoid skipping meals.
  • Follow dietary rules that are imposed on participants of certain sports, without which optimum performance is unlikely.
  • Maintain a healthy weight while in training.  Be aware of calorie intake to burn ratio.

Proper Hydration

  • Hydration is vital to optimal fitness.
  • Drink at least 8 eight-ounce glasses of water a day.
  • Ask for advice when considering using a good quality sports drink for a source of replenishment.

Stretching and Warm ups

  • Before every event – competition or practice – Warm Up!
  • Jogging, jumping rope, lifting light weights are all good ways to avoid torn or ripped muscles.

Nutritional Boost

  • Multi-vitamins may help avoid a deficiency.
  • B-complex vitamins and amino acids can help reduce pain after contact sports.
  • Thiamine helps promote healing.
  • Vitamin A is good for scar tissue.

Proper Rest

  • Get eight hours of sleep a night to avoid adversely affecting performance.
  • Fatigue can appear as irritability and a loss of interest in the sport.

 Join Our Team!

As many of the top athletes know, being in the top 1% includes having regular chiropractic care.  Having their bodies in optimal health and alignment allows them to achieve optimal results.

Our expert team was designed with that premise in mind.  To play like a pro, you must train, heal, and recover like a pro for maximized potential and ultimate success.

Fast Track Your Immune System

Immune System Lake Havasu AZ Wellness
The engine of the autumn season is now officially in overdrive.  As the rushing to school, sports events or other important functions are on the fast track so may the attack on you and your family’s immune systems.  So this month let us all commit to making ourselves a little healthier by choosing one or more of these healthy habits to practice regularly for a victoriously healthy season.

Create a Great Game Plan:

  • Goal for at least seven hours of sleep each night – Better sleep means a healthier immune system. Remember our brain and body recover from the day’s stresses while we sleep.
  • Get Adjusted — Have you and your family’s spine, and nervous system checked? In the fall season goal to have your spine and nervous system checked each week because your central nervous system runs your immune system. Chiropractic kids are freakishly healthy — This is just one great reason why!
  • Avoid Sugar and Snacks – Aim to lower the intake of sugary, salty or fried foods, or foods with pesticides or preservatives in them.  Although you may not be able to entirely avoid those foods, limit foods rich in those ingredients where you can.  Steer your family towards fruit and vegetables instead.  Need a fast fun suggestion? How about a fabulous power smoothie!
  • Reduce Dairy — Try using almond or rice milk instead. Take any child with asthma or ear infections off of dairy, and they improve – just about every time.  Add in some adjustments, and the healing is even faster.
  • Exercise Regularly — Make sure you and your kids exercise each day. Even better, do a small workout in the morning before school together that is fun.  It immediately cuts down on whiny morning behavior and best of all It also gets their lymphatic systems moving which makes for healthier kids.
  • Avoid Medications and Let Fevers Ride. When children do get colds, do not immediately lower their fevers.  Comfort, cuddle them, and monitor them closely while they have the fever, but try not to lower the fever.  A fever is the body’s way of combating the “bugs” and learning how to protect itself in the future from the unwanted invaders.  Far too commonly we see that family’s that use fever-reducing drugs often seem to have colds that last for a week or longer.
  • Eat Breakfast Every Morning – that’s why they call it “breaking the fast,” so get your day started with a healthy meal.

Questions?  Just ask one of our Wellness Team Leaders what he or she suggests, and travel the shortest distance to good health this fall!

Ready To Fast Track Your Immune System This Fall?

Our Expert Team is ready, willing, and able to help you!  Please ask one of our team members all of your important questions so that we can ensure that you can have prepared your immune system for the strongest fall season yet!

Rake In the Benefits of No Back Pain

Back Pain Relief Lake Havasu AZ
Autumn season is upon us!  Our senses come alive as many of us are beginning to enjoy the sight of the beautiful and majestic colors displayed on our trees, the touch of coolness in the air, and the smell of bonfires. We know the beauty is short-lived for the beautiful trees soon lose their leaves and decorate our lawns with piles of wonderful and less exciting dead debris.  That beauty also comes at a price for our backs, necks, and shoulders as we sweep, gather, and dispose of the leaves more than once this season.  So if your home is subjected to leaves falling each year, follow these helpful tips and avoid the consequences of leaf-raking on the body, including strain and pain in the neck, the upper and lower back, and the shoulders.

Warmup – Raking is a Marathon Not a 50 Yard Dash

  • Side Yard Stretches: Stretch before you begin working in the yard. Stop and take time to stretch periodically through your garden work. Begin with knee-to-chest stretches, trunk rotations, and side bends with hands above the head, palms up and fingers weaved.  Spend 10 to 15 minutes all together on your stretching. Intersperse the work with a short walk to get the circulation going throughout the body, and do the same stretches as a cool-down once you have finished.
  • Proper Position: As you rake, stand erect with your head held up.
  • It’s All In the Stance: Use a “scissor” stance when raking; that is, keep one foot forward for a few minutes, then swap and put the back foot forwards.
  • The Bend: When bending to pick up leaves or any other trash, bend at the knees, not the waist.
  • Mowing: When mowing the lawn, put your whole body into the pushing, not just your arms and back.
  • Start Your Engine: When starting a mower with a pull cord, bend at the knees and extend up in a smooth motion.  Do not twist at the waist or yank at the cord.
  • Protection is Key: Keep well-hydrated by drinking plenty of water, and wear a hat in the sun.  Always wear shoes and protective glasses, and use gloves if your hands are likely to receive rough treatment that might raise blisters.  When using loud machinery, employ ear-protectors, and if you suffer from asthma or allergies, use a mask.
  • Simple Tools: Try to use ergonomically-friendly tools that help take the strain from your muscles and joints.
  • Put It On Ice: An ice-pack can be used to ease any discomfort you feel following raking or other outdoor work.

Rake in the Benefits!

Enjoy the autumn leaves but remember to follow the tips to rake in the benefits!  If your discomfort does not dissipate within two to three days please contact our expert team.

Tools for School – Avoid Low Back Pain

Backpack Safety Lake Havasu AZ Back Pain
Fall is here!  The first days of school have come and gone.  Now the once excited kids bend over or strain shoulders to hold the overly heavy backpacks that contain their school books and folders.  Unfortunately these over filled backpacks are heading our future generations into early back pain, neck pain, headaches and disease processes.  According to figures from the U.S. Consumer Product Safety Commission, more than 7,000 children attend the ER each year due to backpack-related injuries.  Unfortunately, this is a trend that will continue as more schools remove lockers from their premises, and thus children are forced to carry around with them extra books and bags for the entire day.

To help avoid developing this trend our team would like to help your children start strong and stay strong all year long.  So please review to help make this year a healthy one!

Back Pack Safety Checklist

Let’s begin by checking the backpack safely list provided by the American Academy of Pediatrics (AAP) and the American Chiropractic Association (ACA) below:

  • Choose a backpack with wide, padded shoulder straps and a padded back.  Padded shoulder straps are very important.  Not only will they be more comfortable than non-padded straps, but they will also help prevent the straps from digging into your child’s shoulders.
  • The shoulder straps should be adjustable, so the backpack can be fitted to your child’s body.  Shoulder straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignments, back and neck pain.
  • Tell your child to use both shoulder straps, not just one.  A backpack slung over one shoulder disproportionately shifts all of the weight to one side, and can cause not only neck and muscle spasms, but also low back pain.
  • Pack light. Organize the backpack to use all of its compartments.   A backpack with individualized compartments will help you position the contents most effectively and ensure that your child’s sandwich isn’t flattened by a heavy textbook.
  • Pack heavier items closest to the center of the back.  Make sure your child’s backpack weighs no more than 10 to 20 percent of your child’s body weight.
  • Come and get your Back To School Back Pack Check Up!  Bring your child’s back pack into our office so we may help you properly fit the backpack and ensure that your children’s bodies are in balance physically and nutritionally to tackle all of the new excitement this school year!

Most importantly lead by example and teach them the why and how of good posture.  Make it fun and persevere!

We Are Here to Help!

Let’s Make This Year A Healthy One!  Our expert team is trained to diagnose and treat all ages.  We are here to help if you or your children suffer from pain or discomfort from using a backpack, sports injuries, or other common growing pains and conditions. Treatment is geared to the age of the patient, with a more gentle approach for children. We also offer advice on specific exercises that can help you and your family develop stronger muscles, and on proper nutrition, good posture, and optimum sleeping habits.

The Oz of Weight Loss

Weight Loss Lake Havasu AZ Wellness
Does sugar cause you to cackle with delight and send spells of disdain to your waistline?  Unfortunately, several of our favorite sweet treat holidays are upon us as you can see in the aisles of any grocery store.  If you are a fan of fairytales, you will love to know that you will not need a powerful OZ to rise against a wicked witch who loves to ensnares us with tantalizing sugar laden tricks that do not fool our waistlines. But a little help from your friends can’t hurt.

The Sugar Spell

One of the most addictive substances on earth is not found in a drug den but right here in your local supermarket.    That’s right it is not crystal meth but crystal cane.  The cane extract, commonly known as sugar, by itself, is natural and provides pleasant sweetness to our food and drinks. Without controlled limits, it may begin an addiction that will later end in obesity and other health hazards.

Sugar is in nearly everything we eat.  In the typical western diet, the amount of sugar that is added to our food products brings our consumption of the sweet stuff up to 22.7 teaspoons per day.  To add to our already natural sugar intake, the processed foods that we eat have added even more sugar to extend their shelf life.  While we know that sugar is a huge contributor to weight gain, diabetes, and heart disease, we still find it hard to resist.   We have been naturally programmed from birth to crave sweet things.  

The Tornado Effect

When we consume sugar, the hormone serotonin is released. Serotonin is released from the same area of the brain that responds to heroin and cocaine, which induces feelings of happiness and euphoria.  This great feeling becomes very addictive.  A current study has now shown how even the mere expectation of sugar can also affect our cognitive ability.  The simple truth is that it’s not always obvious where sugar is hiding in the foods we eat, but the more sugar we consume, the more we want.  The sudden rush of sugar spurs the release of insulin, which causes the infamous “sugar rush,” and makes us crave even more to combat the crash.

Breaking the Spell

Although sugar casts a powerful spell, it is possible to overcome an addiction to sugar and win the weight loss battle.

The key is to gradually use less sugar where you can, such as in coffee or tea and your breakfast cereal.  For instance, reduce or eliminate your consumption of soda and water down any fruit juices you may drink.  The benefit is that your body will adjust to the taste.  After a few months, if somebody suddenly gives you a coffee with sugar in it, you may find it tastes odd.  Also, avoid buying corn syrup laden desserts from the store. If you make your own, reduce the amount of sugar that is given in the recipe. Many baked goods use unsweetened applesauce as a substitute.

The Ruby Slippers

Looking for a way home to better health and weight loss.  Follow the yellow brick road which leads to our office.  Our expert team will help you break the spell of sugar and guide you with healthy nutritional counseling and optimal health recommendations.  Just click the buttons on your phone!

Pain Relief Can Start With A Healthy Walk

Knee Pain Lake Havasu AZ Exercise
What is your excuse for not exercising? Is it no time, tired from work, the kids, or in pain? Unfortunately, those are all great reasons (excuses), but instead of justifying the reasons, let’s grab your sneakers and a light sweatshirt and let’s get walking!  

Best of All – Free Membership!

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape without becoming a member of an expensive gym.   Best of all except for a good pair of walking shoes, it requires virtually no equipment. So whether enjoying the wonder of nature or simply the company of a friend, walking can be a healthy, refreshing experience. And thanks to its convenience and simplicity, walking might be right for you, too.

Walk Like You Own It!

A sedentary lifestyle has a debilitating influence on people’s health as they age; therefore exercise is imperative.

Check off all the great benefits to walking:

  • Improves cardiovascular endurance
  • Tones muscles of the lower body
  • Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
  • Reduces risk of heart disease

Sport The Right Shoes

The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt their stride; they can also lead to pain throughout the body.

  • Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking.
  • Select shoes with plenty of cushioning in the soles to absorb the impact.
  • Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise.
  • When trying on shoes, be sure to wear them for at least 10 minutes at the store.

Once you have purchased a pair of shoes, don’t walk them into the ground. While estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles are optimal.

Goal For Success

Walking just 12 minutes every other day can offer important health benefits. But to increase your longevity, try to work up to 30 minutes, five days per week. Experts generally agree that to be considered “active,” adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress. Follow these great tips to start strong and stay strong:

  • Move your arms freely, in coordination with the opposite leg.
  • Stop staring down at your phone. This posture change will have you looking up and around, and unplugged from stress. The simple head posture shift will also take the pressure off your joints that are causing you to carry your weight improperly.
  • Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen.
  • Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your chiropractic physician.
  • Walk briskly, with “purpose.” Simply sauntering, while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Of course, be sure to consult your medical practitioner before beginning any rigorous exercise program.

On The Right Track

Follow these surface choice tips to maximize the benefit and reduce the chance of injury:

  • Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.
  • Grass is another good surface, but watch out for hidden dips or holes in the ground.
  • Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Take Your First Step Here!

We want to help keep you moving in perfect balance to maximize the benefit and help to avoid low back hip or knee pain.   So as you lace up and head for the open road make sure to call and get a checkup for top performance.

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An Optimal Spine Equals Optimal Health

American Chiropractic
30 Acoma Blvd S #203
Lake Havasu City, AZ 86403

Phone: (928) 680-9500
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