How to Walk on the Ice - Without Falling!

Many of the sidewalks and parking lots are covered in ice after the last few snow storms.  Even if they are plowed or shoveled, there may still be a layer of ice underneath.  Here are a few tips to help you navigate the slippery surfaces safely:

• Tread carefully until you know if there is ice underneath that thin layer of snow.  A little bit of exploratory walking will help you determine if you can walk normally or not.
• Keep your hands out of your pockets while walking on slippery surfaces so you can use your arms for balance.
• Walk on the southern portions of sidewalks and parking lots as the sun may have melted any ice in those areas.
• Walk like a penguin!  Spread your feet out, put your arms out for balance, and take small steps.
• Using small shuffling steps to keep both feet on the ground.  This will give you better balance and traction.
• Use handrails on steps and consider taking them one at a time if they are icy.
• If you find yourself falling, try to fall to your side, having most of the fall absorbed by your thigh, hip or shoulder. Keep relaxed and and try not to stick out your arm to avoid breaking your wrist or arm.

Should all of the above fail and you find yourself injured by a fall on the ice, rest assured we are here to help!

Shoveling Alert!

Proper technique for pain free snow removal ahead!

Ergonomics and proper lifting technique for snow removal are very important for avoiding injury and low back aggravation.

First and foremost, if you have access to or have a neighbor with a snow blower, please use it.   It will save both your back and time when it comes to snow removal.

If you don’t have access to a snow blower, here are some things to keep in mind when shoveling:

1.       Shoveling is exercise, prepare accordingly (Warm up, don’t overdo it, listen to your body, etc.)

2.       Take breaks as needed and break the job up over time.

3.       Keep your core lightly engaged (squeezed) to help stabilize the spine.

4.       Shoveling is LIFTING and lifting requires proper ergonomics

5.       Bend at the waist and hips, your legs are much stronger than your low back.

6.       Avoid throwing the snow far distances and use more of a push method.

7.       If your low back starts to become tight and bothersome, stop and rest.

8.       If you notice discomfort upon waking the next morning you may have over done it and could benefit from a chiropractic adjustment to stop further aggravation.

Happy shoveling!

Will Curtis DC

June 20 at 10:16 AM · 

Yesterday I made my first attempt at "No Sit Tuesday". Driving in the car was tough to say the least. (No I didn't stand in the car.) What I did do however, was stand all day at work and then perform all my normal duties that would require sitting at a desk or doing notes in the seated position, standing. Fortunately I am blessed with a very active job but what I didn't realize is how much I do end up sitting throughout the day.

I CHALLENGE you👉 to choose to perform one activity today that you would normally do sitting and stand instead.

Sitting in a nutshell contributes to:

1) Shortened (tight) hip flexors

2) Deactivated (Weak/turned off) gluteus musculature 

3) Increased lumbar intradiscal pressure

4) Increased incidence of pelvic/lumbar misalignment

Our bodies are creatures of habit just like our minds, they don't like change. If you sit all day, your body thinks that is it's normal position and then 👆 happens.

Give "No Sit Tuesday" a try and for extra credit mix in some hip flexor stretching and glute activation exercises throughout your day.

Also, Follow/Friend request Will Curtis DC on Facebook for more helpful lifestlyes tips.

As always,
A body in motion, stays in motion

Bird Dog

Glute Bridge

Hip Flexor Stretch

Introducing Sarah Pierre, PT

The Appleton office would like to welcome Sarah Pierre to our physical therapy staff!

In Sarah's words -

I was born and raised in Wisconsin.  Upon graduation from UW-Stevens Point, I entered the US Army and was fortunate to be assigned to the US Modern Pentathlon Olympic Training Team and competed in the event for three years.  During that time, I became well acquainted with the Physical Therapy staff due to training injuries.  Shortly after I retired from the sport, I attended the US Army-Baylor PT Masters program.  I spend most of my PT career in Texas and Arizona.  I recently relocated to Appleton to be closer to family.  I enjoy most outdoor activities but especially hiking, kayaking and paddle boarding.  I am excited to integrate my PT experience with Schubbe Resch Chiropractic clients.

Postural Reset Seminars

What are Upper Crossed Syndrome and Lower Crossed Syndrome?

Join Dr. Will Curtis on Thursday, March 15th and Thursday, March 29th to learn about two of the most common postural related syndromes affecting people today.  Dr. Curtis will be presenting a two part series discussing the causes of Upper Crossed Syndrome (UCS) and Lower Crossed Syndrome (LCS).  He will break down the causes of these two syndromes, demonstrate his favorite exercises/stretches for each issue, and discuss treatment protocols.  There is no need for any scientific background or knowledge as seminar will focus on easy to understand terms and descriptions.

The whole family is welcome and everyone can benefit from this information - especially teenagers who are constantly on their cellphones! The talks begin at 5:30 and will last 30-45 minutes with time for questions at the end.  This is also a great opportunity to learn more about chiropractic!

Seminar highlights and benefits:

• Learn the most common posture related mistakes people make each and every day
• Stop dealing with constant low grade pain
• End the daily headaches
• Decrease muscle tension and tightness
• Increase range of motion
• Learn the proper exercises and stretches for the upper and lower back that will help you lead a more healthy, pain free life.
• Learn how to RESET your posture

You can sign up for one or both of these free seminars by calling 920-738-0200, emailing patientservices@schubbeappleton.com or registering online here

Lumbar Disc Degeneration

Lumbar disc degeneration is exceptionally common. It affects up to 16% of 20-year olds with an age-related progression involving 80% of patients over age 40, and 98% of those over 70.

There are many factors at play when it comes to lumbar disc degeneration and each person is unique. Genetics play a large role in the progression of disc degeneration as well as activity level, nutrition, biomechanical stressors and posture. Proper joint motion throughout the spine is essential for maintaining disc health and mitigating disc degeneration. So what can you do today to help yourself move better, feel better and help mitigate lumbar disc degeneration?

First and foremost get adjusted!

·         Proper joint motion throughout the spine is essential for nutrient diffusion and mitigating age-related degenerative changes

Eat right!

·         Providing the discs with the proper building blocks necessary to maintain height and fluid is very important (Examples: Increasing Omega-3 fatty acids, Vitamin C and glucosamine sulfate)

Get up and Move!

·         If you work at a desk or are sedentary most of your day, positional changes every hour along with light stretching can help increase blood flow and provide the motion necessary for nutrient diffuse into your discs.

Dr. Will would love to help you reach all your health goals as well as maintain and perform at your highest ability. Weather that means helping you achieve performance goals as an athlete or just having the ability to bend all the way over to get your socks on in the morning! 

Chiropractic Care of the Upper Back

There are many sources of dysfunction in the upper back (thoracic spine) especially when we consider the numerous joints and the interlacing of muscles that comprise the thoracic spine and rib cage. If one muscle or joint is injured or inflamed, it can create a cascade of pain and dysfunction that can be difficult to treat.

Chiropractic treatment and upper back pain

The mid and upper back is known as the thoracic spine, it is the largest portion of the spine, consisting of 12 of the 25 spinal bones (vertebrae). In comparison the neck (cervical spine ) has 7 vertebrae while the lower back (lumbar spine) has 5 vertebrae articulate with ribs and together protect the thorax, hence the name, thoracic spine.

Upper back pain is a phenomenon that affects all age groups. Upper back pain while common receives much less attention than neck and lower back pain.

Thoracic disc herniation

Due to the limited motion in the thoracic spine, caused by the bony barrier of the ribs, Thoracic disc herniations are relatively rare. But when they do occur, they can create much pain and dysfunction.

Whenever practical and safe, conservative (nonsurgical) care, such as chiropractic, is advisable prior to the use of more invasive procedures, such as spinal injections or surgery.

The goal of the chiropractic treatment of thoracic disc herniation is to reduce pain and dysfunction while the body heals itself.

Since most disc extrusions naturally regress in a few months, chiropractors will attempt to reduce the pain and pressure caused by the disc herniation.

Some chiropractors will recommend nutritional support to reduce the pain and swelling associated with a disc herniation.

Myofascial pain syndrome

Fascia is a layer of connective tissue that contributes to the supportive structure of the spine and musculoskeletal system. The fascia invests or surrounds the muscles and allows for the smooth gliding of one muscle upon another. Investing fascia helps to prevent muscles from adhering to each other.

With injury, chronic postural stress or overuse, myofascial trigger points or myfascual adhesions may develop – all commonly referred to as myofascial pain syndrome.

Chiropractors treat myofascial pain syndromes such as myofascial trigger points or adhesions with manual myofascial therapy. This therapy normally includes the use of direct pressure upon the trigger point, or the use of active anchor and stretch myofascial release techniques.

Joint dysfunction

The thoracic spine is a marvel of joint interaction and complex motion patterns. Composed of a total of 220 separate joints, it makes up the lion’s share of the 313 total joints in the entire spine. With this many interactive articulation it is east to see that maintaining normal joint function, motion and position is important. Chiropractors treat thoracic joint dysfunction with chiropractic adjustments.

There are a variety of chiropractic adjustments techniques that can be used to adjust a dysfunctional joint:

                Most chiropractors employ manual adjusting techniques that utilize precise thrusting adjustments to help normalize joint function.

                Chiropractors can also use softer directional adjusting techniques or adjusting instruments to accommodate the needs of the patient

Thoracic outlet syndrome

Thoracic outlet syndrome is a disorder in which the nerves of the brachial plexus and blood vessels are compressed. This compression can cause great pain and altered sensations such as a “pins and needles” sensation in the hands.

Treatment of thoracic outlet syndrome can include stretching, manual trigger point therapy and myofascial anchor and stretch release techniques to the affected muscles. Chiropractors may also include adjustments and postural instruction.

Thoracic /shoulder dysfunction

The function of the shoulder and the upper back are interrelated. Studies have shown that thrusting manipulations applied to the thoracic spine and ribs have reduced should pain and dysfunction. Chiropractic adjustments to the thoracic region can be beneficial to certain types of should dysfunction.

There are many causes and treatment options for thoracic spine disorders. Chiropractors have a wide range of treatment options for treating these conditions. Chiropractors are increasingly joining collaborative spinal care teams as a drug-free option for treating spinal and musculoskeletal conditions. 

Adapted from Spine-Health.com Newsletter