Be Better tip for Corvallis – How to walk!

Posted on February 16, 2012 by DrWJODonnell

Are You Walking Correctly?

You learned how to walk quite some time ago and probably do not put much thought into this daily movement. There are people who take very few steps per day and some who may take more than 5000 steps per day (per foot, so 10,000). Of course, I encourage all of you to take as many steps as possible, but first, let’s make sure you are doing it correctly. Why?

An incorrect gait or walking pattern can actually lead to repetitive strain injuries. Your unique walking style is called your Primary Movement Pattern (PMP) and it involves many body parts working together. It’s interesting to sit back and casually watch people as they walk. Each person’s PMP dictates how they hold their head and shoulders. PMP will vary how a person swings their arms as they walk as well as how they move their hips and knees and plant each foot as they take another step.

There are three pairs of weight-bearing joints involved in walking: ankles, knees and hips. Minor structural issues in any of these joints can lead to injuries, excess wear and tear and eventually, pain and inflammation. Each abnormal step you take due to the slight anomaly in one or more of these joints can damage muscles, tendons, ligaments, nerves and bone.

On the other hand, if your gait is either normal or corrected, each step you take will begin to strengthen all the components of the lower extremities. This is important for everyone to prevent early degeneration and it’s extremely important for those who push their bodies further through sports or other athletic type hobbies and activities.

Many of our patients have dealt with foot problems and pain in the past, being told that they need injections and surgery or to “just live with it.”  Ailments such as plantar fasciitis, bunions, and other foot or ankle pains are often easily dealt with through conservative care.

Located in downtown Corvallis and utilizing the technology of the Foot Levelers Associate Platinum V7 foot scanner along with a chiropractic evaluation, we can determine whether you are at risk for repetitive strain injuries due to an abnormal gait. We can help you correct your Primary Movement Pattern through the use of orthotics as well as exercises to improve joint strength and core strength. By doing so, you can correct balance and posture issues that are putting you at risk of structural changes and eventually pain.  So whether a runner, walker, hiker, or just someone who wants to take care of their body and understands that “it is all connected,” come down and get an evaluation so you can “be better!”

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Corvallis Chiropractor to Las Vegas Training Camp

Posted on February 16, 2012 by DrWJODonnell

Coach Peter Cummings has once again invited Vertebrata Chiropractic to be a part of their elite athlete training Camp in Las Vegas.  Looking forward to participating in the camp and teaching the athletes about how Metagenics supplements can help them perform better.  Check it out at www.Plan2Peak.com

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Valentine’s Day Massage Contest

Posted on February 8, 2012 by DrWJODonnell

Go to our Facebook page and “like” our contest!  Every “like” will be entered to win a free half hour massage!

In addition, tell us why a full hour massage would make your Valentine’s day extra special this year!  The best entry (creative, funny, serious, heartbreaking, number of post likes, whatever criteria we decide, etc) will win a full hour massage for both themselves and their partner (or if you are greedy, single or otherwise unlikely to pass it along, keep two hours for yourself!)!!

Good Luck.  Contest ends on Monday the 13th at midnight.

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Be Better Corvallis – Fitness Resolutions? Start Preparing Now to Avoid Common Athletic Injuries!

Posted on January 16, 2012 by DrWJODonnell

Resolving to get fit beginning at the New Year is an excellent resolution, but there are some things you should start doing now to stave off injury. As well, you want to make sure you come up with a realistic and effective plan to truly maximize your efforts at getting fit in 2012!

Common athletic or exercise injuries often result from lack of physical preparation: lack of strength and flexibility! Endurance is another important aspect of physical fitness, but not necessarily a risk factor for a musculoskeletal injury. Let me guide you through some fundamentals in optimizing these key areas before you begin a full-fledged exercise program

Strength

Most people think about weight lifting when the term “strength-training” is used, and one of two ‘things’ often happen when people start off on a strength-training mission via weight machines or free weights such as dumbbells. ‘Thing’ number one is a less than desirable workout because the machines are confusing or dumbbells are improperly used. ‘Thing’ number two is a common sports injury such as a strain, sprain or tear of a muscle, ligament or tendon. Joint injuries due to improper weight lifting are also common.

Rather than dive into strength-training via weights, try using your own body weight for awhile. There are some tried but true exercises that are excellent for building strength, and they don’t take nearly the same amount of time as weight-training. In fact, in minutes a day, you can begin seeing results in a short time. Push-ups are an excellent exercise for upper body and core strength as are chin-ups. If all you can do is one, than do one, but do one several times per day. This way, you’ll avoid muscle strains and still be working towards building upper body strength.

Flexibility

To be flexible can mean avoiding many, many common strain injuries. When your muscles, tendons and ligaments are tight, any quick movement beyond their range can lead to a strain or sprain. Let’s say you decide to try a new cardio routine to burn fat after the holidays. Perhaps you choose Zumba or another popular dance or martial arts based cardio routine. If you have retrained your muscles, tendons and ligaments to stretch with these fast-paced motions, you probably won’t feel as many aches and you will reduce the chances of a strain or sprain injury.

Stretch a bit throughout the day to increase flexibility. You don’t have to be an expert, but know that while you should “feel” the stretch, it shouldn’t be a sharp pain. A great way to get into a deeper stretch is to try partner stretches. As you stretch, have another person push you, gently, into a deeper stretch. Make sure the movement is slow and gentle.

Evaluation of your current health status is also important in kicking off a great fitness plan. You’ll want to know that your heart is in good shape for endurance and cardio, but make sure your musculoskeletal and spinal health are also in good working condition. Slight spinal misalignments can become worse if not corrected and can lead to knee injuries and other sporting injuries due to overcompensation.

As your downtown Corvallis, OR chiropractor, Vertebrata Chiropractic can offer you evaluation and a customized chiropractic maintenance plan to ensure great performance and maximum results in the gym so you can meet all of your fitness goals, and, of course, be better!

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Corvallis “Be Better” Tip – What is Chiropractic Maintenance?

Posted on January 10, 2012 by DrWJODonnell

Chiropractic care focuses on the restoration of the neuromusculoskeletal system. The system is compromised of soft tissue such as muscles, tendons, ligaments and fascia as well as joints and the nervous system. The system is in constant use. Daily motion, activities, exercise and other factors such as the aging process can easily compromise the system. Chiropractic maintenance can correct current problems and help keep this system functioning well and in doing so, improve overall health.

Think about dental care. When you visit a dentist regularly for cleanings, you are less likely to develop cavities and gum disease that can lead to toothaches, loss of teeth or expensive procedures such as root canals to save a tooth. You cannot have your teeth cleaned once and expect them to stay clean and healthy, right? Unfortunately, we just don’t have a built-in cleaning system that can keep up with the daily exposure to sugar and bacteria that leads to the build-up of tartar. There are ways you can reduce this build-up (i.e. brushing regularly, avoiding too much sugar), but you can’t stop it all together.

In the same light, you cannot avoid wear and tear on your neuromusculoskeletal system and regular chiropractic maintenance can help you avoid chronic conditions such as disc degeneration, tendonitis, and repetitive strain injuries as well as acute injuries such as strains and sprains. And by keeping up with the health of your neuromusculoskeletal system, you can improve your overall health as well!

Remember that the spine has a very important job of housing and protecting the spinal cord. The spinal cord is essential for communication between the brain and the rest of the body through a complicated and intricate system of nerves and neurons that fire signals to ensure proper function of bodily components such as organs. Spinal misalignment from everyday wear and tear can set off a series of events which interfere with and can compress the nerves extending from the spinal cord and compromise their function, which in turn can affect the overall health and function of the rest of your body.

As your downtown Corvallis, OR chiropractor, I will never tell a person that they HAVE to undergo ‘maintenance,’ but like eating healthily and exercising regularly, chiropractic keeps things working better.  I have no pain, but will always keep my spine maintained, not because I feel pain, but because I never want to get so bad that I do.

So consider chiropractic maintenance plans in the same way you consider healthy eating, getting good sleep, exercise, dental check ups or oil changes for your car.  Doing things to keep everything functioning at its best only makes sense.  Get chiropractic care that will realign your spine and correct and improve posture, gait and balance and in doing so, improve the overall health and function of your body.  If you have questions, give us a call, and as always, ‘Be Better.’

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Corvallis “be better” tip – Avoiding Common Exercise Injuries

Posted on January 3, 2012 by DrWJODonnell

Exercise is crucial to better health and preventing musculoskeletal injuries, but whatever your intentions, exercise can also lead to injuries if you’re not prepared. Whether you are embarking on a new weight loss regime or training for a new sport, you should know about some common athletic injuries and how to prevent them.

Common Athletic or Exercise Injuries:

Knee – The knee is a complicated joint and any number of soft tissue injuries such as strains, sprains and tears of the tendons and ligaments can occur, most often due to overcompensation of the knee joint to accommodate a lack of muscle strength in other parts of the leg. Improper shoes and spinal misalignment can also lead to knee injuries.  In practice, Dr. O’Donnell has seen over 7,000 knee patients!

Lower back – The lower back is highly susceptible to injury, especially when core strength is lacking. Common lower back injuries due to sport or exercise are muscle tears, sprains, stains, ruptured discs and even stress fractures.  The number one reason a person seeks chiropractic care is for low back complaints.

Shoulder – Shoulder injuries occur frequently due to over-lifting and repetitive strain injury. Tears and swelling of shoulder tendons and the bursa (fluid-filled cushions) can lead to chronic tendonitis or painful bursitis.  Most people don’t immediately relate chiropractic care and shoulder injuries, but it is the number 4 most commonly treated item in the adult patient of a chiropractor.

Hamstring or Calf Muscle Pulls – The hamstring and calf muscles can be strained or sprained, especially when these soft tissues are “tight” prior to exercise.

Prevention of Athletic or Exercise Injuries:

Proper warm up – One key I always share with my patients when counseling them on proper exercise or athletic training is to warm-up appropriately prior to exercise or sport. Cold muscles are stiff and highly prone to injury, whereas muscles that have been warmed up by blood flow are more lucid and less likely to sustain injury. A brisk walk, jogging, spin or jumping jacks for about 5-10 minutes should do the trick depending on the sport

Stretch – After warm-up, you should stretch to loosen up tendons, muscles and ligaments. You want to make sure you don’t overstretch. I advise patients that you should “feel” the stretch, but it shouldn’t make you wince in pain. Stretch from head to toe prior to and following exercise. Stretching improves flexibility and range of joint motion, which can help prevent injuries.

Chiropractic Evaluation and Maintenance – Chiropractic maintenance is much like regular dental visits and cleanings and just as important to maintain or improve overall health and prevent musculoskeletal injuries from sport, exercise and daily wear and tear.

A chiropractic evaluation can determine whether spinal misalignment or problems with gait or balance may be hampering proper motion during exercise or day to day movements. Gentle spinal adjustments and correction of gait or balance problems through the use of orthotics can improve your performance during exercise as well as on and off the field.

The slightest spinal misalignment can change the fluidity of motion during exercise and daily tasks and leave you vulnerable to soft tissue injury and eventually, early degeneration of bone and cartilage.

Exercise and especially, cycling is a passion of mine and I’d love to help you improve your performance and optimize your musculoskeletal health. Please call my chiropractic office in downtown Corvallis, OR to schedule an evaluation and we’ll find a customized maintenance plan to fit your FIT lifestyle.  As always, ‘Be Better.’

Posted in Back Pain, Corvallis Ballet, Corvallis Bike Racing, Corvallis Chiropractor, Corvallis Cycling, Corvallis Massage | Tagged | Leave a comment

The Key to Longevity: Keep Working?

Posted on December 19, 2011 by DrWJODonnell

The phrase “work yourself into an early grave” does not apply to one doctor in Ohio who at 100 years old, is still practicing medicine three days per week and get this… he even makes house calls! Dr. Fred Goldman of Cincinnati, Ohio turned 100 last week and jokes that he’s been practicing medicine since Freud was still seeing patients.

When asked what the key is to his lengthy lifespan, Dr. Goldman gives an honest shoulder shrug and says he hasn’t done anything particularly remarkable. He feels genetics plays a huge role as both his parents lived long lives and also mentioned that he’s never smoked cigarettes and hasn’t had a cigar since Castro took over Cuba. He has never participated in a regular exercise program, but says he “just kept moving,” which is kind of the same thing, right?

Personally, I think part of the reason Dr. Goldman has lived to be a centurion is because he pursued his passions and has truly enjoyed keeping or making people well for the past 76 years. Working can either be a detriment or benefit to your health depending on how much you enjoy what you do. Dreading work each day is certainly not good for the soul or for the body (body, mind, soul!).

Of course, there are people who love their jobs and due to work-related injuries such as repetitive strain injuries or poor health, they find themselves unable to continue working. Disabilities cost us all a fortune each year and during today’s scarce times, being out of work is a frightening prospect.

There are many things you can do to avoid chronic and debilitating conditions such as back pain, neck pain or carpal tunnel syndrome. As your downtown Corvallis chiropractor, I will evaluate you for current musculoskeletal problems and formulate a customized chiropractic plan to keep you working and doing what you love!

Chiropractic care goes well beyond improving musculoskeletal conditions as the philosophy behind chiropractic care is to treat the patient as a whole rather than treat a set of signs or symptoms. In doing so, all areas of good health are addressed. Please call us today to find out more about how chiropractic care can improve your overall health as well as your quality of life!  As always, Be Better.

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“Be Better” tip for Corvallis – Spinal Manipulative Therapy for the Athlete

Posted on December 1, 2011 by DrWJODonnell

 

Sports can be tough on the human body. Athletes, whether they are professional athletes or weekend warriors, place an enormous strain on their musculoskeletal system and of course, the spinal column. High impact sports such as hockey or football can actually cause as much trauma to the spinal column as an auto accident injury. Beyond major injuries, many athletes experience acute soft tissue injuries as well as chronic conditions such as tendonitis and other painful joint injuries.

 

Spinal manipulative therapy for the athlete has proven to be an effective tool in managing current injuries as well as preventing future injuries and even enhancing performance. The spinal column is an intricate structure of bone (vertebrae), cartilage (discs), soft tissue (muscles, tendons, ligaments, fascia), nerves and blood vessels.

We don’t often consider how involved your spinal column is in virtually every bodily movement until we experience pain somewhere along the spine due to an acute injury or chronic back or neck problem such as degeneration. We rely on our spines to keep us upright as we walk. Upper back or neck pain can make motions such as reaching painful. Chronic low back pain can result in sciatica, which can send shooting pain down one or both legs as well as numbness and muscle weakness.

Beyond the musculoskeletal function of the spinal column, remember that it houses and protects the spinal cord, which is of course responsible for sending messages from the brain to the entire body. Nerves that extend from the spinal cord are also protected by the spinal column.

During a game or training, an athlete’s spinal column may become slightly misaligned. This can lead to further injury because the natural fluidity and movement of the spinal column is compromised. Muscles, tendons and ligaments are more susceptible to sprains and strains. Inflammation can hamper injury recovery because of restricted fluid flow. Toxins from the injury cannot leave the site and nourishing, healing fluids from the blood stream cannot reach the injured area. Nerves can become impinged or entrapped or simply irritated. All of these can lead to decreased and delayed messaging from the spinal cord to the rest of the body.

Gentle spinal manipulation realigns the spine, reduces inflammation and restores proper movement and range of motion. Chiropractic care for the athlete can also improve flexibility and strength, which will help prevent future injuries as well as improve performance on and off the field.

Whether you participate in high impact or low impact sports, your chiropractor in downtown Corvallis, OR can help you recover from acute and chronic sports injuries and provide regular maintenance for injury prevention and enhanced athletic performance.  So come on down, get adjusted, and ‘Be Better.’

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“Be Better” tip for Corvallis – Getting Back to Life After an Auto Accident

Posted on October 25, 2011 by DrWJODonnell

Are you in pain now?  Do you want to be in pain 5, 10, or 20 years from now?  So often people say “it was just a MINOR car accident” and then progress to have problems over the coming years to trace it all back – “It all started right after my car accident 10 years ago.”

An auto accident can be a devastating experience. If you were able to walk away from the accident, you are probably counting your blessings; nevertheless, you need to realize that no matter how minor the accident, your body has been through a trauma and the sooner you seek evaluation, the less chance you have of experiencing chronic problems in the future.

The day after your accident, you will likely feel stiff and achy. You may have incurred minor soft tissue injuries as a result of the impact and the sudden jarring your body experienced. Your spinal column may have been thrown out of line.

The stiffness and pain you feel is due to your body’s natural response to injury. The injured tissue becomes inflamed in an effort to protect the area from further injury. Think of it as putting a fluid-filled bubble of insulation around something in an effort to protect it. The problem is that this inflammation, if left unaddressed, hampers the healing process. Healing, nourishing fluids are unable to reach the injured tissue and toxins from the I injury cannot be released.

Even the slightest spinal trauma from the auto accident can lead to future problems that can become progressively worse if left untreated. Without even noticing, you may move differently. Think about all the movements you make throughout the day that involve at least some use of the spinal column: reaching, bending, twisting, walking, lifting and more.

The problems with joint movement can lead to uneven wear and tear on the spongy discs that cushion the vertebrae. Eventually, this can lead to early disc degeneration and consequently, wear and tear of the vertebrae as they are no longer being cushioned properly.

The sooner you seek chiropractic care following an auto accident injury, the less chance you have of experiencing chronic musculoskeletal problems in the future. As your downtown Corvallis, OR chiropractor, we can evaluate your auto accident injury and develop a customized treatment plan. The goals of the treatment plan are to reduce painful inflammation and restore proper spinal movement through gentle spinal manipulation.

Your customized auto injury treatment plan will also include advise and recommendations on at-home exercises as well as proper nutritional supplementation to enhance the healing process. With his Diplomate, years of experience in trauma, and continuing education, the credentials should speak for themselves.  Call your Dr. O’Donnell, the downtown Corvallis, OR, auto accident and trauma specialist, today.

 

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Preventing Common Workplace Injuries in Corvallis

Posted on October 19, 2011 by DrWJODonnell

Work place injuries cost us millions per year in disability and lost productivity. Learning how to prevent workplace injuries is key to ensuring you will be able to work and provide for your family. It also behooves employers to make sure their workers are educated on preventing workplace injuries to maximize productivity and reduce disability costs.

Carpal tunnel syndrome is a repetitive strain injury that occurs as a result of damage or compression of the median nerve in the wrist. This nerve is responsible for sensation of the thumb and all fingers but the pinky. It is susceptible to damage because it passes through a very small tunnel (called the carpal tunnel) and is therefore easily compressed or irritated. The symptoms may be mild in nature such as tingling or occasional numbness of the thumb or first three fingers. It can also lead to excruciating pain that results in disability.

Carpal tunnel syndrome is common in typists as well as those who use equipment that may cause a constant vibration in the wrist area such as jackhammers. Proper equipment, bracing and ergonomics is crucial to preventing carpal tunnel syndrome. Typists, for instance, should make sure their work stations are set up so their forearms are parallel to the floor. They should also be typing without resting their wrists, but rather, their hands should “float” as they type.

Back or neck injuries that result in chronic back or neck pain are also common workplace injuries. Common back or neck injuries from the workplace include muscle, tendon and ligament strains and sprains as well as disc herniations or bulging discs. Back and neck injuries can be prevented through proper lifting techniques and regular stretching. Improving core strength is another important aspect of preventing back injuries. We often strain our backs when lifting or moving due to a lack of abdominal muscle strength that forces us to use the muscles in the back more than they should be used. Maintaining a healthy weight can also reduce the risk of injuring your back.

Other workplace injuries may affect the knees, shoulders or elbows. Knee problems are common amongst professionals such as painters who regularly climb ladders or crouch down. Inflammation of the bursa from overuse or misuse of the shoulder joint can lead to painful bursitis. Tennis elbow or golfer’s elbow can occur as a result of inflammation from overuse or misuse of the tendons in the elbow. Many of these joint injuries can be prevented through proper stretching and strengthening exercises and using proper equipment.

Many workplace injuries can be prevented by optimizing the function of your entire musculoskeletal system. With Dr. O’Donnell’s office, Vertebrata Chiropractic being conveniently located in downtown Corvallis, OR, you can be evaluated and have a customized treatment or maintenance plan to help you rehabilitate a current workplace injury or prevent an injury from occurring in the future.

Posted in Back Pain, Corvallis Carpal Tunnel, Corvallis Chiropractor, Corvallis Massage | Tagged , , , , , , | Leave a comment