Dr. Rachel Heneberry's Blog - Heneberry Chiropractic in Staunton VA - Heneberry Chiropractic, plc

sports injuries and stress

9/26/2017

You might think that being athletic means that you don’t need Chiropractic care. But, according to the latest research, Chiropractic can help athletes recover from injury, prevent future injuries and improve their performance!

Athletes are prone to injury if they’re not using proper techniques, or due to repetitive motion. Think of how many pitches a baseball pitcher throws in the course of a single game or how many times a football player is hit.Those repetitive stressors fatigue the muscles, and makes the body more prone to misalignment of the bones. Those misalignments may lead to decreased flexibility, decreased athletic performance and increased likelihood of muscular injury.

Chiropractic can help by realigning the misaligned bones, which reduces inflammation and restores joint mobility and flexibility. It can help reduce pain, and is a non-invasive and drug-free way to treat common injuries. Chiropractic can also be used to speed up recovery time after an injury or excessive use. For example, studies from the Annals of Internal Medicine and the British Medical Journal found that adjusting the shoulder improves the results and reduces the pain associated with certain shoulder injuries.
And a joint study from the JMPT and Physiological Therapeutics found that chiropractic care of ankle sprains helped increase motion, lessen pain and provide better ankle function.

Your Chiropractor may also recommend you see a Licensed Massage Therapist for Sports Massage, or a Physical Therapist for rehabilitation and flexibility/mobility improvement.

chiropractic and the elderly

9/26/2017

Chiropractic care has many benefits especially for the elderly. Learn more about these benefits here:

1. Pain Relief
Chiropractic care is a safe and effective form of health care to treat pain. Doctors of Chiropractic are specifically trained to identify and treat subluxations (misalignments of the vertebrae) and misaligned joints. Anti-inflammatory medication and pain relievers merely mask the symptoms and have many undesirable side effects.

2. Increased Range of Motion
As we age, our joints become stiff, our cartilage wears down, and we become less mobile. With Chiropractic care a person’s range of motion can positively affect their lives in many ways. Keeping your skeletal frame in alignment means it will function at its peak for it’s age range. If your skeletal frame is aligned properly then your tendons, ligaments, and muscles, usually function as they should which makes day to day tasks much more manageable. An increased range of motion means being able to bend down to pick up their grandchildren. For others, it means they can garden without pain or get an extra 40 yards of distance out of their driver on the golf course. Range of motion makes a large difference in someone’s quality of life.

3. Increased Balance and Coordination
Loss of balance is a major cause of falls later in life. Many problems in balance and coordination in the aging population have been shown to come from injury or degenerative changes to the cervical spine (neck region). Structures known as mechanoreceptors are located in the posterior (back) joints of the cervical spine and are responsible for providing the brain with essential information important for balance and coordination. Older individuals also suffer from loss of proprioception(sense of body awareness). To compensate for this loss, the brain can no longer accurately gauge where the extremities are in relation to the rest of the body, so you have wider motions with the arms, the feet are kept wider apart than usual, steps become irregular and uneven in length. As impairment increases, the patient becomes unable to compensate. With severe loss of proprioception, the patient is unable to get up from a chair or rise after a fall without assistance.

Chiropractic care can help keep proprioception under control so that balance and coordination is more stable, reducing risk of falls and keeping seniors more independant.

4. Increased Joint Degeneration
Unfortunately, one of the many things that accompanies getting older is increased joint degeneration. A small spinal misalignment can cause degeneration at a rapid pace. Regular chiropractic care can slow down this process preventing more serious back issues from forming.

5. Improving Health and Immune System Function

Chiropractic care addresses subluxations along the nervous system. When subluxations occur, the nervous system is unable to function in the way it is supposed to and it can prevent the brain from sending important messages throughout the body. When individuals receive routine care their nervous system and their immune system can function properly, it means less sick days and fewer chances of catching illnesses.

Improve your health so you can continue to enjoy your life!

growing bodies

9/26/2017

Should your child be seeing a chiropractor? Everyone from infants to senior citizens can benefit from chiropractic care. The birthing process is particularly strenuous on infants. So no matter what age, anyone can benefit from chiropractic care, but children are especially helped by it.

As kids grow, their bones model the response that physical stress puts on their bodies. Known as “Wolff’s Law”, this growth requires proper joint motion to distribute forces exerted upon them by the outside world. For greater bone development, chiropractic care is a must.

When children go through accelerated growth periods, there is greater need for balance between the muscles and joints. Chiropractors ensure that there are no structural restrictions or imbalances with young bodies as they grow.
Studies have shown chiropractic adjustments can assist with treating:

ADHD
Asthma
Bedwetting
Colic
Immune-system disorders
Chronic ear infection
“Growing pains”
Many other childhood and developmental illnesses.

Some people do wonder if it’s safe. There have been several large-scale research studies done that have proven chiropractic to be safe and effective. The amount of force used on an infant is the same amount of force you would use to check and see if a tomato is ripe.

As human beings we have a rough go of it from birth until the end, even being born is hard on our bodies. Add that to the many falls we’ll take growing up, playing sports, and living life! Starting chiropractic early can really help your child’s body through the years, and hopefully throughout the rest of their lives.

Turmeric: Anti-inflammatory aid

9/26/2017

While a good curry can certainly help open the nasal passages due to its spiciness, there are actually other important health benefits that can be attributed to turmeric and it’s cousin, ginger.

Turmeric goes back at least 5,000 years in Indian history. It was first mentioned by the famous Venetian merchant Marco Polo and was shortly thereafter introduced to the West by Arab traders.3 The spice gained full popularity during the British rule in India, when it was combined with other spices and sold as curry powder. To this day, India is the largest global exporter of turmeric.

Turmeric is considered an antioxidant (which also acts as a food preserver) and is perhaps best known for its ability to treat pain and inflammation. Inflammation is incredibly important. It helps the body fight foreign invaders and also has a role in repairing damage. Without inflammation, pathogens like bacteria could easily take over our bodies and kill us. Although acute (short-term) inflammation is beneficial, it can become a major problem when it is chronic (long-term) and inappropriately deployed against the body’s own tissues. It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions. Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases. It turns out that Turmeric is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs.

Turmeric has been documented in mice to help these illnesses and ailments:

Indigestion
Dyspepsia
Ulcerative colitis
Stomach Ulcers
Osteoarthritis
Heart Disease
Cancer
Bacterial and Viral Infections
Uveitis
Neuro degenerative Conditions-such as-alzheimer's, Parkinson disease etc.

Turmeric is available in powdered form as a culinary spice, and in tablets and capsules as medicinal extracts. It should be labeled as standardized turmeric extract or the compound, curcumin.

Adults can take 400 to 600 mg of turmeric extract three times per day or as directed on the product label. The dried spice is not effective for treating specific conditions but is good for general health. Children should not be given Turmeric.

Turmeric is considered safe when used appropriately and according to the label. Those with liver disease should use turmeric with caution, if at all.

There are no known drug interactions, but in rare instances, daily use of turmeric over an extended period of time may cause stomach upset or heartburn in some patients. Those taking medication for diabetes should be aware that turmeric may reduce blood sugar levels.
Women who are pregnant should avoid turmeric due to the possibility of uterine stimulation. There is insufficient information for women who are nursing, so contact your doctor before taking it.
Do not take turmeric if you have gallstones or bile duct dysfunction, as it may cause your gallbladder to contract.
Turmeric also exhibits antiplatelet effects and may promote bleeding if used immediately before surgery. Discontinue use of turmeric two weeks before surgical procedures.

Low impact exercises

8/16/2017

Staying in shape may not be at the forefront of your mind if you’re living with a disability. But the truth is that being fit, even when you’re living with a disability, can do a lot to improve your quality of life. Aside from increasing your endorphin levels—the natural feel-good chemical in your brain—regular exercise is also a great tool for fighting stress and depression and promoting full-body health. The only problem is finding exercises that work with your disability. Below is a list of low impact exercises to get you started on your healthier you!

Walking is by far the most popular low-impact exercise. It works the cardiovascular system and burns calories. To get your heart rate up, walk faster than a stroll. Picking up the pace for short bursts can increase the intensity of your workouts.

Dancing -one of the best things about dancing is that while you're having fun moving to music and meeting new people, you're getting all the health benefits of a good workout. From Salsa to the foxtrot, there's a dance style to suit everyone.

Cycling is a low-impact activity. But you can still injure yourself if you have the wrong size bike, or if the saddle and handlebars are at the wrong height. So make sure you have your bike adjusted properly. Cycling is an aerobic exercise that works your lower body and cardiovascular system. Start slowly and increase the length of your cycling sessions gradually.

Swimming works the whole body. It's a great way to tone up and get trim. Swimming a few lengths involves most of the muscle groups, and you'll get a good aerobic workout if you increase the pace. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout your session.

Yoga can improve both your physical fitness and your general well-being through a series of postures and breathing exercises. Regular yoga practice helps develop strength, balance, and flexibility. It can also lift your mood.

Tai chi - This ancient Chinese art promotes mental and physical well-being. Movements are slow and controlled. This means you won't improve your cardiovascular fitness or get a calorie-burning workout, but it does improve strength, flexibility, and balance.

Remember to try different things so you can find out what you like best. You’re more likely to continue to do exercises if you enjoy them. Also, if you need to make modifications on certain exercises so that they’re more comfortable to you to do, definitely make them as long as they’re safe!

Repetitive motion and stress

8/16/2017

Many of Dr. Rachel’s patients come to see her for work related injuries, unaware that what they’re actually dealing with is a repetitive strain injury or an RSI. An RSI is an injury that develops over a long period of time, through repetitive motion, poor posture, incorrect ergonomics, or simply tension and overuse. RSIs typically present as tendonitis (inflammation of the tendon), or bursitis (inflammation of the fluid sac around a joint).

The most common types of RSIs are:

Carpal Tunnel
Tennis Elbow
Radial Tunnel Syndrome
Thoracic Outlet Syndrome
Focal Dystonia
Tendonosis
Golfers Elbow

Chiropractic care for Repetitive Stress Injuries involves adjusting the joints that are overworked, and allowing the tendons time to heal. Some repetitive stresses require learning a different movement to involve different muscles, rather than the ones affected by the injury. Dr. Rachel can also talk to you about the ergonomics of your desk, the height your desk and chair should be, and correct posture to use while you work.

Gardening-Saving your knees and back

8/16/2017

When gardening it is always good to use the correct tool for the job. Think of your body as another gardening tool, like a pair of clippers or a trowel; if you let these tools rust because of neglect or allow them to become damaged through misuse, then they cannot perform their functions in the garden. Just as much care and attention need to be paid to your body as to the design and maintenance of your garden.
Tip 1 ● Stretch and Warm Up
Starting your day off with a morning walk or workout is a good daily routine to have in your life. if exercise is not part of your daily routine, then stretching is absolutely necessary to safeguard your knees and back.
Knee stretches
Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles.

Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel.
Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor.
Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip.

Back stretches
Knee-to-chest stretch

Lie on your back on the floor with your legs extended.
Lift and bend your right leg, bringing the knee toward your chest. Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
Return slowly to your starting position.
Do the same with your left leg.
Do the same with both legs at once.

On all fours — back flexion and extension

Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
Return slowly to your starting position.

Standing back arch

Stand up straight with your feet shoulder-width apart.
Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
Bend your upper body backwards, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
Return slowly to your starting position.

Tip 2 ● Know the Limits of What You Can Lift and Carry
Can you lift and carry a 40 lbs bag of mulch? Or do you need a wheelbarrow or cart to transport that? Do you kneel on the ground and dig or an hour? Or are you going to need a stool or a pad under your knee? Knowing your body and it’s limitations will help you figure out the changes you need to make to enjoy your gardening experience.
Tip 3 ● Lift from Your Legs, Not Your Back
A lot of back pain can be avoided by following proper lifting technique.

Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
Hold the load as close to your body as possible, at the level of your belly button.
Use your feet to change direction, taking small steps.
Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
Set down your load carefully, squatting with the knees and hips only.

Tip 4 ● Take Your Time
Rome wasn’t built in a day. So unless you have your own army to plant your garden, take your time. There’s no rush. Do things at a speed that suites your ability so that you’re still able to enjoy gardening. Always remember to take breaks for stretching and water.

Pregnancy and Chiropractic

8/16/2017

During pregnancy your body produces hormones to relax your ligaments; without these, your baby's head would never be able to fit through your pelvis. But those hormones, combined with your swollen belly, can leave you loose-limbed, sway-backed, and unusually clumsy, due to a rapidly lowering center of gravity. All of this can do quite a number on your spine.

Chiropractic care can help ease a lot of this misalignment to help you give an easier birth. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery.

Chiropractic care is usually a safe, effective practice during pregnancy. Not only can routine chiropractic care help manage pain in your back, hips, and joints, it can also establish pelvic balance.

Potential benefits of chiropractic care during pregnancy include:

Maintaining a healthier pregnancy
Controlling symptoms of nausea
Reducing the time of labor and delivery
Relieving back, neck or joint pain
Preventing a potential cesarean delivery

There are a few issues that you should not see a chiropractor for during pregnancy. Pregnant woman should not visit a chiropractor if she has the following: vaginal bleeding, ruptured amniotic membranes, cramping, sudden onset of pelvic pain, premature labor, placenta previa, placenta abruption, ectopic pregnancy, and moderate to severe toxemia.

After the birth of a child, chiropractic care is essential for getting mothers back to normal health. Properly aligning the spine, neck and back will give the central nervous system a better kick start it needs to bring mothers back to a normal state. Giving birth can be grueling, and can misalign many areas of the body. Fixing these issues can help mothers recover far better after childbirth. Having the central nervous system back as it should be gives mothers freedom to focus on their new child as opposed to the pain or discomfort they feel from birthing.

If you are an expectant mother, chiropractic care is something you should consider when thinking about the health of not only yourself, but your baby too. Chiropractic treatment really does give you and your baby the best way to come through the birthing process in the healthiest possible way.

Stretches for desk workers

6/10/2017

Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try these simple office stretches throughout the day. By performing these stretches several times throughout the day it will help to keep your muscles from feeling sore and tight.

Follow These Steps

Stretch your neck
Stand or sit up straight in your chair.
Drop your right ear toward your right shoulder so you feel a mild stretch on the left side of your neck.
Relax and let your left shoulder drop, then reach your left hand towards the floor.
Hold for 30 seconds, and repeat on left side.

Tuck your chin to your chest
Drop your head down and tuck in your chin.
Slowly turn your chin toward your left shoulder, and then slowly turn toward your right shoulder.
Repeat this move up to 10 times.

Stretch your shoulder
Start by stretching the back of your shoulder:
Place one hand under your elbow.
Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
Hold the stretch for 30 seconds. You'll feel tension in the back of your shoulder.
Relax and slowly return to the starting position.
Repeat the stretch with the other arm.

Stretch your feet
Sit comfortably in your chair and place your right ankle on your left knee.
Slowly circle your right foot clockwise 20 times, then counterclockwise 20 times.
Repeat with the left foot.
Trace the capital letters of the alphabet with your toes. Repeat on the other side.

Stretch your back and chest
To stretch the muscles of your chest:
Place your hands behind your head.
Squeeze your shoulder blades together, bringing your elbows back as far as possible.

Hold the stretch for 30 seconds.
Relax and slowly return to the starting position.
Repeat.

Lower back stretch
To stretch your lower back:
Sit forward in your chair.
Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock.
Relax and slowly return to the starting position.
Repeat the stretch with the other leg.

Stretch your forearm and hand
Extend your right arm out in front of you with your palm facing forward and your fingers pointed to the ceiling.
Use your left hand to stretch your right hand’s fingers and palm back toward you as far as they will comfortably go.
Hold that position for 30 seconds, rest, and repeat on your left hand.

Takeout a few moments each day to stretch your body out so you can continue working comfortably.

Can Chiropractic help my allergies?

6/10/2017

Allergy season is here! Individuals suffering from allergies are all too familiar with the sneezing, and itchy, watery eyes. An allergic response is when your immune system activates against a substance that is usually considered harmless. Essentially, the allergic reaction is caused not by the substance itself but by your body’s interpretation that the substance. Allergies can be debilitating to our daily lives which is why we look to methods to help reduce the symptoms.

So, can Chiropractic Care help with allergies?

The strength of both the immune and respiratory systems depends largely on proper communication between the brain and spinal cord. When there are interruptions in this communication such as misalignments of the neck, immunity may be compromised. Through manipulation of the joints and soft tissue (either through traditional chiropractic adjustment or spinal decompression) a chiropractor can help restore alignment and open the necessary pathways of communication between the brain and spine . This ensures that the body is functioning at it’s peak and is able to handle the allergies on it’s own.

Chiropractors correct a basic cause of body malfunction to improve the function of your immune system. Freed of nervous system stress, your body will work more effectively to neutralize the allergy-causing chemicals in your environment. The more you understand your body the easier it will be to come up with a treatment plan to reduce your stress and improve your overall health. Find out more about Gonstead Chiropractic Care and how it can help you!