TESTIMONIALS

After being diagnosed with a herniated disc in my back I wanted to try every thing to avoid surgery. A friend suggested I see Dr. Thiry. His treatment worked. Now any time my back flairs up I go see the doc and I’m good again.

--Ellis B.

 

Dr. Thiry told my back problem was a herniated disc and that he could help. I was skeptical and decided to try physical therapy. Not only did they not help they made it worse. I went back to Dr. Thiry and sure enough he was able to help me. I should have never left.

--Steve B.

 

After my surgery for a herniated disc I continued to have problems. I saw Dr. Thiry and he was able to help me, even after I had surgery.

--Gail S.

Personal Care Chiropractic - April 15, 2015 Newsletter

Remembering to Stretch

Exercising is all about routine. One thing that might get left out of that routine is stretching. It is thought that stretching can help improve athletic performance and decrease the risk of injury.

When a person stretches, they are improving their flexibility, which increases the range of motion in their joints. The increased flexibility reduces the risk of injury by letting the joints move through a wider range of motion, thus allowing the muscles to work more effectively.

Stretching cold muscles can cause an injury, so it is best to stretch after a light warm up whether it be light jogging, biking, or walking for five minutes. Stretching can also take place after exercising.

Dynamic stretching is thought to be more beneficial for the body than static stretching. Dynamic stretching involves movement that resembles what the body does during normal athletic performances. This decreases the bouncing that happens during static stretching that can lead to injury.

When stretching, it is recommended to focus on and work the major muscle groups. This includes the calves, thighs, hips, back, neck and shoulders. Make sure each stretch is symmetric, working both sides of the body so one side isn’t left out.

Dynamic stretching after exercising or after a short warm-up can help keep the body limber and performing at its best. Everyone should take the time to include stretching into their exercise routine to prevent injuries.

 

Arm or Leg Numbness

Numbness in the arms or legs is usually a sign of a nerve being pinched, lessening blood flow. This can also produce pain, but is alleviated if the arm or leg is moved to a different position. Experiencing pain, tingling or numbness in in arm or leg could be a sign of a bulging or herniated disk, foramina encroachment, or peripheral entrapment.

These types of symptoms should not be ignored. If left untreated, they could cause permanent damage. Dr. Rob Thiry can perform extensive spinal, neurological, and other examinations to determine what the issue is, and what can be done.

Forminal Encroachment is when the holes in the sides of the spine narrow, putting pressure on the nerves passing through them. It causes pain, numbness, tingling or weakness in the arm/hand or leg/foot.

Peripheral entrapment is pressure on the nerves or blood vessels in the arm or leg area. This can be caused by tight muscles or misalignment, decreasing the space that the nerves and blood vessels have to pass through.

Dr. Rob can treat these symptoms with chiropractic adjustments, muscle stimulation, ultrasound, Graston therapy, and ice/heat therapy. In some cases, the patient may need to be referred to another health care professional for additional care if the damage is too severe.

 

Carb-Loading

Out of all the pre-race rituals runners participate in, carb-loading seems to be pretty popular. This is the practice of consuming large amounts of carbohydrates in the days before a long race, particularly marathons.

The idea is to start reducing the intensity of training while simultaneously increasing their carbohydrate intake. By doing this, it adds fuel to the body’s muscle glycogen capacity. When the runner begins their run, their muscles will be fully loaded and ready to go.

The people at Runner’s World suggest starting five days away from the race day. Runners should start increasing their carb intake slowly, and then two days before, increase it heavily. During the two days prior to the race when increasing carbohydrates, runners can let their fat and protein intake decrease so they don’t consume a bunch of extra calories.

When looking to carb-load before a race, eat foods such as bread, pasta, rice, cereal, potatoes and fruits.  People who are meticulous about their diet should try not to include too many junk carbs, because their body could react badly.

The morning of the race should be treated as one last chance to get in some carbohydrates. A bowl of oatmeal about two hours before the race is a good breakfast idea or whatever carbohydrate isn’t likely to cause an upset stomach.

Carb-loading is great for giving the body extra fuel during a long race and might make a big difference in finishing time.

 

Sleeping Positions for the Spine

Everyone has a go-to sleeping position where they feel most comfortable. However, that position might be damaging their spine and causing back pain.

Keeping the spine neutral is the best way to prevent back pain. The best sleeping positions for that are sleeping on the back or side. This ensures that their body weight is evenly distributed across the widest surface of their body. It places less pressure on the back and properly aligns the internal organs.

Possibly the worst sleeping position is on the stomach. This positions creates strain on the spine, which leads to stress on the rest of the body. Because of this, stomach sleepers tend to experience a lot of pain and numbness when they sleep. Also, stomach sleepers have to turn their necks to be able to breathe, putting their head and spine out of alignment.

It can be hard to break the habit of stomach sleeping. One suggestion is to sleep in a shirt with a front pocket. Put a tennis ball in the pocket. This way whenever the person tries to turn on their stomach, the ball will make it uncomfortable, causing them to switch positions.

Back and neck pain can be caused from something as simple as a bad sleeping position. Work on finding a better one and make an appointment with Dr. Rob to relieve any pain.

 

Carb-Loading Recipe

When runners think of carb-loading, pasta seems to be the first dish to pop in their heads. However, the traditional spaghetti can be too acidic and wreak havoc on a stomach before a race. So, here’s a new pasta recipe to try when carb-loading.

Penne with pesto, potatoes and green beans

Ingredients:

1 cup fresh green beans, trimmed and halved
6 small new potatoes, cut into half-inch pieces
12 oz. penne pasta
1 cup fresh basil pesto
½ cup fresh grated parmesan
½ cup toasted walnuts, coarsely chopped

  1. Cook the beans in a large pot of salted water until tender, or about 4 minutes. Strain out the beans without getting rid of the water and put them in a large bowl.
  2. Return the water to boil, add the potatoes and boil until tender. Put the potatoes with the beans.
  3. Once again, return the water to boil and cook the penne according to the directions on the box. Drain the pasta, reserving ½ cup of the cooking water.
  4. Put the pasta, beans and potatoes into the pot. Mix the pesto into the reserved water and toss the pasta in it.
  5. Season it and serve with the parmesan and walnuts.

It creates four servings.

 

Past Boise Chiropractor Newsletters

March 27, 2015 Chiropractor Newsletter
Therapeutic Ultrasound Treatment
When to Take a Rest Day
Treating Whiplash
The Benefits of Foam Rolling
Top Vacation Spots for Runners

March 16, 2015 Chiropractor Newsletter
Sleep Facts
Sports Injuries
Headaches and Spinal Manipulation
Cracking Knuckles

March 4, 2015 Chiropractor Newsletter
Plantar Fasciitis
Chiropractic Care for Ear Infections
Kinesio Taping for Injuries
Rhythmic Breathing and Running
No Bake Energy Bites

February 2015 Chiropractor Newsletter
Dr. Thiry Treating Boise State Athletes
First Time Chiropractor Visits
Sticking to a New Diet
Chiropractic Care for Basketball Players