Blog

Getting a cold stinks.

Like most people, every few years I find myself with that all too familiar slight tickle in the nose and throat that, after a few days, blossoms into a head that feels like it's stuffed with cotton, a nonstop cough, and fluids pouring everywhere out of my face.

Fun stuff.

It's a tough, albeit small, period of time in our lives where we can't do everything we want or need to do. It's mentally distracting, and thoughts run through our head as to how long we have to deal with this (or is it ever going to go away), as there is no definitive answer. Amazingly enough, we start to get better. We overcome those worrying thoughts, then eventually our fatigue starts to fizzle, our head feels less cloudy, and taking those first few raw inhales out of those cleared nostrils feels like a momentous triumph.

The common cold exemplifies the condition of human performance:

- We adapt

- We are resilient

- We are capable of incredible, fast, positive change

In the following weeks we are going to take you through a number of common problems we often see in our office that are generated from the lower back, and some simple advice on how to approach it. As you follow the blog, keep in mind the above mantra where it applies to injury in this very common problem area.

Lower back pain, like most other injuries, is a sign that our body has adapted to our environment in a way that isn't necessarily ideal for the long term. The beauty is that back pain, like a cold, is a temporary adaptation response to our habits and behaviors. Through our wonderful resilience we can re-adapt in a very short amount of time in our lives.

At our office we help people find those things we need to change, temporarily or long term, that will eliminate the problem and to promote a prolonged resistance to a return to disorder.

Feel free to reach out to us at mhcwny@gmail.com if you have any questions! We look forward to helping give you, the reader, a better understanding of how to keep yourself well.

Let's face it, sciatica is a big pain in the butt (okay give me a break, I'm a newly minted dad, I need to polish up on the elegant art of dad joking). Leg pain, with or without numbness or tingling, can really be a huge limiting experience, not to mention emotionally draining. A lot of people like to think of it as a major setback, with fears of wondering the source, how long it's going to last, or for that matter, if it's ever going to go away.

For those of your that are presently dealing with it, or have dealt with it in the past, there is some good news. If you read the previous blog post on our website (intro to lower back pain) this type of problem is a temporary sensitivity our body has developed based usually on our habits, and we are very capable or re-adapting and overcoming. With a little detective work, we often can find the reasons why we are currently dealing with this, and apply a course of correction.

The first big questions your should ask yourself are:

-Does it feel the same every time I do a certain activity?

-Has it been moving higher or lower in the leg quickly (within a matter of hours or days)?

-Is there numbness or tingling associated with it?

Like most problems we deal with in the office, we have to reduce possibilities of what it is to as few decisions as possible. Sciatica, by true definition, is caused by a nerve or group of nerves originating from the lower back that have become less mobile in their path to where they end. Think of it like a hose that's being pinched or caught somewhere. Evidence shows that this is actually a LESS COMMON problem of the lower back, and your leg pain may actually be originating from another, more common, spinal issue which we will discuss in another blog.

Sciatica typically presents in the following manner:

-It feels the same every time you perform a certain activity

-Progress or improvement of symptoms tends to be slower (weeks or months)

-Typically accompanied with numbness or tingling

If this sounds like a problem you are presently dealing with, we can help. We can provide the knowledge to approach the source of your problem, both through in office management, and advisement on correcting the habits that started the problem in the first place; through self corrective exercise and appropriate coached movement in your environment. Get informed, and get moving.

As always, comments and questions are encouraged, feel free to email at mhcwny@gmail.com or comment below!

There you are, minding your own business living your best life, when out of nowhere you suddenly have back pain or pain in your leg. It could have jumped on you when you woke up, or when you got up out of bed, or when you bent to grab a shoe off the floor. It could have started with something as simple as sneezing, or as complex as catching a heavy squat clean slightly off center. Regardless of the mechanism, lower back or leg pain that is brought on suddenly is most often caused by a change in the behavior of an intervertebral disc.

So before we dive into disc talk, let's again think about the following questions:

-Does it feel the same every time I do a certain activity?

-Has it been moving higher or lower in the leg quickly (within a matter of hours or days)?

-Is there numbness or tingling associated with it?

Disc related lower back and leg pain typically behaves in the following ways:

-The pain can differ in intensity and location when doing certain activities

-The problem gets better or worse, or moves up or down the leg, within hours or days

-Numbness and tingling is less common with this problem.

A better perspective of how we can improve a disc is thinking about squeezing a balloon. As shown in the picture, air has to push away from the force that we apply on it. The discs in our back behave the same way. Take sitting for example, if we sit in one particular way all the time (you might even be slouching in a chair right now as you read this) we are applying a specific kind of load into our disc. Let's say that we do this for 6 hours a day, 5 days a week, for years on end, and over time this tissue can get worn out.

Hey all!

We hope you're liking our lower back series thus far. We hope that in our past few posts it has helped to educate you on some differences in how pain can present. There are a few more subjects to cover, but before getting into those, a big question that gets asked in the office often is how to build lower back strength.

This of course is a difficult question to have just an immediate response for, as it depends on the individual. Is your goal to survive the rigors that a desk job can impact upon us? Are you involved in a specific sport that has certain demands? Are you a seasoned power lifter seeking that new personal best on a sumo dead lift? You can see this can be a different answer for certain people indeed!

I think most people that arrive in the office are using strength as a reference to prevention of their problem from happening again. For ourselves, this is type of strength is defined as educating your back on becoming stable. If you think about a day in terms of movement, there are hundreds, if not thousands, of small changes in position we take . If the majority of these are performed poorly, they may lead to problems down the road.

Do you think your lower back is durable? Try this quick test! Attempt to perform the bird dog as shown in the picture:

Are you able to do this without wobbling? Can you keep your back flat while performing? Do your hips shift from side to side drastically while you perform this? If you answered yes to any of these questions, you may need to get on a short period of exercises to learn how to move better in your day to day activity. At our office we strive to educate people how to move with better purpose through their day. If you feel like a program like this would be helpful for you, feel free to give us a call and set up an appointment.

 

As always , feel free to email us at MHCWNY@gmail.com or comment with questions. 

Nice try Jeff, but the real answer is you should always train your core as a runner, ESPECIALLY if you consistently deal with any of the following:

• Nagging hip or knee pain that begins at any time during your run

• plantar fasciitis or achilles tendonitis

• unbalanced muscle soreness later in the day or the day after running

• lower back or neck pain

How does the core tie into running?

Without getting too complex, when we refer to the core, we typically are referring to the muscles that do a lot of the heavy lifting (no pun intended) in the body, many of which are deeper than the surface and are localized around the lower ribs, torso, and hips. Yes, you can rock a dad bod and still have a solid amount of intrinsic core strength, which is often a misconception that many people have. The best way to think about how they apply to running is thinking in terms of jumping on a trampoline.

If you've ever had the pleasure of breaking in a brand new trampoline, you'll know how amazing it is at transferring the hop you put into the canvas and allowing you to bounce to amazing heights (especially if you have like 2-3 other people to launch you into the air). As the springs begin to wear down over the years, the canvas takes a lot more effort to bounce into to get high, and often you cannot spring as high as you once were able to.

The core works in the same way at helping you while running. When it is working well, the center of our body acts like a spring, transferring energy that we produce from the ground with the push of our leg, and shifting it into our upper body to produce push forward. If the springs start to get loose, that push forward still has to happen, and our body compensates by getting it elsewhere. These compensations are the reason why we start to break down and develop physical issues, but lucky for us we don't have to by a new trampoline!

Self screen

Although there are many other procedures we would do to figure out the best plan for you in office, one of the easiest screening tools you can do for yourself is a single leg standing test:

With no shoes on and standing in front of a mirror, simply attempt to stand on one foot. When you do this do you notice:

• Does your hip has to glide to the side?

• Does your body rotate?

• Does your ankle jiggle like a leaf in the wind?

• Is it harder on one side compared to the other?

These can all be small signs that an additional investment is needed for you to continue to run without pain. For further assistance, feel free to schedule an appointment and we can begin to help you with a plan to get back to your best running ability, or running pain free!

Good morning! Well, maybe not so good……that depends on how your body is feeling! You may have Noticed recently that in the morning you’re feeling like you just time warped 20 years and your back or neck just does not like waking up with you. Pain in the neck and lower back in the morning is a common experience to have for a period of time, and there are some explanations as to why, and fortunately ways to help fix it! Morning pain can be attributed to various factors, and understanding these potential causes can help address the issue. 

One common reason is related to the body's overnight recovery process. During sleep, the muscles and ligaments in the back relax and may become stiff, especially if you maintain a certain position for an extended period. The lack of movement can lead to a temporary reduction in blood flow and oxygen supply to the muscles, contributing to stiffness and discomfort upon waking. To help alleviate this problem, a key factor to prevention is finding a consistent movement program during the day that can help make these structures more resilient. 

Another factor contributing to morning back pain may be the choice of sleeping posture or mattress. An unsupportive mattress or improper sleeping position can lead to misalignment of the spine, putting strain on the back muscles. Over time, this strain can result in discomfort and pain, particularly upon waking. It's essential to ensure that your mattress provides adequate support and promotes a neutral spine alignment during sleep. For more advice, the chiropractors at our office can help you navigate strategies that work best for you. 

Additionally, underlying medical conditions such as arthritis, herniated discs, or spinal stenosis can cause morning back pain. Inflammatory conditions may worsen during periods of inactivity, leading to increased stiffness and discomfort in the morning. 

If your morning pain persists or worsens, having an evaluation by a chiropractor can aid in solving it! Often, a key factor in helping out our night time or morning problems is creating change in the things we do in our hours that we are proactive and awake. Changing our daily routine can often lead to better success in better quality rest, and thereby reducing morning pain.  The providers in our office can help in providing therapy to stressed areas of the spine and muscles, provide targeted home exercise, and to provide insight in creating a better sleep strategy. 

Call or make an appointment to begin getting your mornings back!

By Dr. Cody Arthur, DC

Finding a breakfast that is both quick and nutritious can be a challenge. One excellent solution that has stood the test of time is the humble rolled oats. Packed with health benefits and versatility, rolled oats offer a delicious and wholesome way to start your day. 

Rolled oats provide a rich source of essential nutrients. They are an excellent source of complex carbohydrates, offering a sustained release of energy throughout the morning. Additionally, oats are loaded with fiber, promoting digestive health and helping you feel fuller for longer. 

One of the standout features of rolled oats is their positive impact on heart health. They contain soluble fiber that has been shown to lower cholesterol levels. Regular consumption of oats may contribute to a reduced risk of heart disease, making them a heart-smart choice for breakfast. 

The beauty of rolled oats lies in their versatility. Whether you prefer them cooked on the stove or prepared as overnight oats, the possibilities are endless. Mix in your favorite fruits, nuts, or seeds for added flavor, texture, and a boost of nutrients. 

If you’re aiming for a healthy weight, rolled oats can be a valuable ally. Their high fiber content helps control appetite and manage weight by promoting a feeling of fullness. This can aid in reducing overall calorie intake throughout the day, supporting weight management goals. 

As we navigate the challenges of maintaining a healthy lifestyle, embracing rolled oats as a breakfast option is a small yet impactful step. So, the next time you’re pondering your breakfast choices, consider the simple yet mighty rolled oats.

By Dr. Rupina Khanna, DC

The Activator Technique is a chiropractic method that utilizes a handheld instrument, known as the Activator Adjusting Instrument, to deliver precise and controlled adjustments to the spine. This technique is based on the concept that specific, targeted adjustments can stimulate the body's natural healing processes. The Activator Adjusting Instrument allows chiropractors to apply gentle and measured force to specific vertebrae or joints, promoting the restoration of normal joint function and relieving musculoskeletal imbalances. This method is particularly favored for its non-invasive nature and is considered suitable for individuals who may be uncomfortable with traditional manual adjustments.

Chiropractors employing the Activator Technique often use diagnostic procedures to identify areas of spinal dysfunction or joint restrictions. The Activator Adjusting Instrument is then applied to these specific areas, delivering a quick, low-force impulse. This precision is believed to enhance the effectiveness of the adjustment while minimizing the force applied to surrounding tissues. The technique is frequently used to address a range of conditions, including back pain, headaches, and joint dysfunction, providing an alternative for patients seeking chiropractic care who may prefer or require a gentler approach.

One of the notable advantages of the Activator Technique is its adaptability to various patient needs. The controlled and targeted nature of the adjustments allows chiropractors to tailor treatment plans to individual requirements, making it suitable for patients of different ages and health conditions. While the Activator Technique has garnered both support and criticism within the chiropractic community, its widespread use underscores its acceptance as a valuable tool in chiropractic care, especially for those who seek a more gentle and specific approach to spinal adjustments.

By Dr. Phil Bechard, DC

Jaw pain can really be a huge bother for those that suffer from it. Not being able to bite down fully, to open our mouth fully, or to rest or sleep without pain in the jaw can be extremely bothersome and limiting. Our first recommendation is to be evaluated by a dentist or oral health specialist to determine the specific cause of your jaw pain so we know that care here is the most appropriate. Once you have the go ahead from your other medical provider, we can help appropriately sink our teeth into your problem (sorry, I had to). 

Our Chiropractors at Mt Hope Chiropractic and Wellness specialize in the diagnosis and treatment of musculoskeletal disorders, including those related to the spine, joints, and muscles. The jaw, being a joint, is included in our list of treatment areas! Often an evaluation can uncover a proper treatment plan, home advice, and targeted exercises to properly tackle your problem. 

Jaw pain can arise from various sources, including temporomandibular joint (TMJ) dysfunction, muscle tension, a variety of neck problems, or misalignment of the jaw. Our chiropractors may use manual adjustments, manipulation, or other techniques to address misalignments or tension in the jaw joint and surrounding muscles. By restoring proper function, most patients alleviate pain and improve overall jaw mobility. It's important to note that the effectiveness of chiropractic care for jaw pain can vary from person to person, and the approach may depend on the underlying cause of the jaw issues.

By: Dr. Phil Bechard, DC

Knee pain is a common issue…..and one of the most commonly asked questions I get is “do you treat knees?” while I’m working on another issue with someone!  

Knee pain tends to generate from injury, aging, or overuse. Mild forms of knee pain tend to go away, but severe, limiting, or long term knee pain should be addressed through the guidance of a professional. 

The most common forms of knee pain that we work on in the office include:

• Meniscus injuries

• Osteoarthritis

• Patellar tendonitis 

In addition to problems directly associated with the tissue of the knee, knee pain can also be caused by a variety of other issues! Often knee pain is generated from other places, due to the fact that it is a very stable joint in the body. If it is suffering from wear and tear, it’s likely that the problem is not necessarily the source that needs to be worked on! This is why it is important to be evaluated so a source can be established and appropriate care for your specific problem can be advised. Below is a list of a number of the most common causes for knee pain that isn’t generated from the knee:

• IT Band syndrome 

• Lower back dysfunction/referral pain 

• Hip mobility Issues

• Ankle mobility issues 

• Core stability 

If you have knee pain and haven’t quite figured out how to get yourself back to the things you are missing out on because of it, even if it has been years, a chiropractor in our office can help evaluate the source (or sources) of your pain and how to best address them. If you feel like you're miles behind because you can’t move forward with your knees, give us a call at in Rochester 585-445-8584 or in Penfield at 5858-445-8605 or schedule online.

Reaching for your phone on your nightstand in the morning, putting a shirt on, throwing a ball with your children, making a meal, this is just a small list of the incredible amount of everyday activities we do that involve the shoulder, and pain in this area can have a huge impact on many things that we take for granted. It’s estimated that 30% of adults experience some form of shoulder pain in any given month. If you are suffering from shoulder pain you may want to consider having a consultation with a chiropractor. There are a number of ways that a Chiropractor can help with your problem, one of the largest techniques utilized being manual therapy.

Manual therapy isn’t just one therapy technique — it’s an entire category of therapy. The techniques fall into this category all involve a therapist using their hands to manipulate or mobilize joints and soft tissue. This category of therapy can offer many benefits for shoulder pain treatment, including:

• Reducing the pain of your shoulder issue

• Decreasing the amount of inflammation in your shoulder

• Increasing the range of motion in your shoulder

• Improving your ability to do normal daily activities with your shoulder

• Reducing the risk of recurring shoulder pain or problems

Manual therapy can be beneficial for shoulder pain by addressing various factors contributing to discomfort or dysfunction. Here are some ways in which manual therapy may help:

1. Soft Tissue Mobilization: Therapists use hands-on techniques to manipulate and mobilize soft tissues, such as muscles, tendons, and ligaments around the shoulder. This can help improve flexibility, reduce muscle tension, and enhance blood circulation.

2. Joint Mobilization: Manual therapists may perform gentle movements to mobilize and restore normal joint function in the shoulder. This can help improve range of motion and reduce stiffness.

3. Trigger Point Release: Trigger points, or tight knots in muscles, can contribute to shoulder pain. Our therapists can apply pressure to these points to release tension and alleviate pain.

4. Stretching Exercises: Manual therapy often involves incorporating specific stretching exercises to improve flexibility and relieve tightness in the shoulder muscles.

5. Posture Correction: Poor posture can contribute to shoulder pain. At our office we can provide guidance on proper posture and offer exercises to strengthen the muscles that support good posture.

6. Pain Relief: Manual therapy techniques may stimulate the release of endorphins, the body's natural painkillers, providing temporary relief from shoulder pain.

7. Education and Self-Care: Our chiropractors often educate patients on proper shoulder mechanics, ergonomic considerations, and self-care techniques to manage and prevent future pain.

It's important to note that the effectiveness of manual therapy can vary from person to person, and it is usually most effective in conjunction with other treatments such as exercises, heat/cold therapy, and lifestyle modifications.

The relationship between cervical (neck) joints and headaches can be complex.. However, some ways in which cervical joints may contribute to headaches include:

• Muscle Tension and Posture: Poor posture and muscle tension in the neck and upper back can lead to strain on the cervical joints. This tension can radiate to the head and contribute to tension-type headaches. 

• Nerve Irritation: The cervical spine houses nerves that extend into the head. If there is irritation or compression of these nerves due to issues like herniated discs or misalignment of the vertebrae, it could result in headaches.

• Cervicogenic Headaches: These are headaches that originate from the neck. They can be caused by dysfunction in the cervical spine, such as arthritis, injury, or muscle tightness. The pain is often felt on one side of the head and may be accompanied by neck pain.

• Blood Flow: Some researchers suggest that changes in blood flow to the brain due to issues in the neck could contribute to certain types of headaches.

It's crucial to have a consultation in order to determine if chiropractic is the right course of care for your headache, especially if it’s been persisting for a long amount of time. They can conduct a thorough examination, consider your medical history, and determine the appropriate course of action. Our chiropractors will then, if appropriate, help you create a plan that includes manual therapy, exercise, and postural advice that should help you break the cycle! If you’re interested in what we can do for you, call our offices at 585-445-8584 (Rochester), 585-445-8605 (Penfield), or conveniently schedule online at www.mthopechiropractic.com 

By Dr. Cody Arthur, DC

In the realm of muscle discomfort, trigger points are small knots that can cause significant pain and restricted movement.  Chiropractors can play a crucial role in treating trigger points and providing relief for those struggling with muscle tension and pain.

Trigger points are localized areas of muscle spasm or tension that can lead to pain and dysfunction. They can develop due to factors like overuse, poor posture, or muscle imbalances. When left untreated, trigger points may contribute to chronic pain and reduced flexibility.  Chiropractors utilize a holistic approach to healthcare that aims to address any imbalances that may contribute to trigger points.

One of the ways chiropractors treat trigger points is with spinal and extremity adjustments.    Chiropractic adjustments aim to relieve pressure and restore range of motion loss. This can have a positive impact on trigger points, especially those related to the spine and extremities. 

Chiropractors can utilize soft tissue techniques in their treatment plans. These techniques involve applying targeted pressure to the affected muscles, releasing tension and promoting blood flow to the area. This can help break down trigger points and alleviate associated pain. 

Poor posture is a common contributor to trigger points. Chiropractors educate patients on proper ergonomics and posture to prevent the recurrence of trigger points. Simple lifestyle adjustments recommended by chiropractors can have a lasting impact on muscle health. 

Chiropractors often prescribe specific exercises and stretches to address muscle imbalances and prevent the formation of trigger points. These tailored exercise plans aim to improve strength, flexibility, and overall musculoskeletal function. 

Chiropractic care provides a unique and comprehensive approach to treating trigger points in muscles. By utilizing chiropractic adjustments, soft tissue techniques, and incorporating lifestyle changes, chiropractors contribute to the overall well-being of their patients. If you are seeking a holistic solution to trigger points and persistent muscle pain, consulting with a chiropractor could be a step toward unlocking relief and improving your quality of life. 

By Dr. Rupina Khanna

Using a proper cervical pillow is crucial from a chiropractic perspective as it plays a significant role in maintaining the natural alignment of the spine, particularly the cervical spine or as we call it in simple terms, the neck region. The cervical spine has a gentle curve, and sleeping with improper neck support can lead to misalignment, muscle strain, and discomfort. A well-designed cervical pillow provides adequate support to the neck and helps keep the spine in a neutral position during sleep. This neutral alignment not only aids in preventing neck pain by allowing the neck muscle and ligaments to rest but also contributes to overall spinal health.

We as chiropractors often recommend the use of cervical pillows to our patients as part of our treatment in addressing musculoskeletal issues. By supporting the natural curvature of the neck, these pillows help alleviate stress on the spinal discs and nerves. This can be particularly beneficial for individuals who suffer from conditions like cervical spondylosis, herniated discs, or chronic neck pain. Additionally, using a proper cervical pillow promotes proper posture and reduces the likelihood of waking up with stiffness or soreness in the neck and upper back, contributing to a more restful and rejuvenating sleep.

Incorporating a cervical pillow into one's sleep routine also complements chiropractic adjustments by providing ongoing support to the spine. It becomes an essential tool in assisting the prevention and management of neck-related issues, fostering long-term spinal health and overall well-being. As a result, individuals under chiropractic care are often advised to invest in a quality cervical pillow to optimize the benefits of their treatment and promote a healthier sleep posture.

By Dr. Phil Bechard, DC

An often asked question in our office is what sleeping position is best? A simple question, but a greatly varied answer! The best sleeping position can vary from person to person, as individual comfort and health conditions play a role. However, some general guidelines can help you find a sleeping position that promotes good spinal alignment and reduces the risk of discomfort or pain:

• Back Sleeping:

• This position is the most recommended as it helps maintain a neutral spine alignment.

• Place a pillow under your head and another under your knees to support the natural curve of your spine. For most, the head pillow should promote some small lift in the curve of the neck, with a drop for the head. 

• It may help reduce the risk of developing back or neck pain.

• Side Sleeping:

• If you're a side sleeper, draw your legs slightly toward your chest and place a pillow between your knees to align your spine.

• Use a supportive pillow that maintains the neutral position of the neck and head. This is usually a thicker pillow that a back or stomach sleeper would desire. 

• This position can be beneficial for people with snoring issues or mild sleep apnea.

• Stomach Sleeping:

• While stomach sleeping can be comfortable for some, it usually leads to neck and back pain for most in the long run..

• If you prefer this position, use a thin pillow or none at all to minimize strain on your neck.

• Consider trying other positions if you experience discomfort.

• Avoid Twisting or Curling:

• Try to avoid sleeping in a twisted or curled-up position, as this can strain your spine and lead to discomfort.

• Maintain a straight and neutral alignment from head to toe.

Remember that personal comfort plays a significant role in choosing the best sleeping position. If you’re having specific problems with your sleep, in particular pain getting to bed, pain waking up, or pain when moving in bed, we would advise making an appointment in our office and getting back on the right track!

In the hustle and bustle of modern life, achieving a good night’s sleep can sometimes feel like an elusive dream. Many individuals turn to various remedies to enhance their sleep quality, and one mineral that has gained attention for its potential sleep-promoting benefits is magnesium. 

Research suggests that magnesium may contribute to improved sleep by helping to regulate the body’s stress response system. Stress and anxiety can often be major contributors to sleep disturbances, and magnesium’s calming effect on the nervous system may help ease these issues, promoting a more relaxed state conducive to sleep.

Additionally, magnesium plays a role in the production of melatonin, a hormone that regulates the sleep-wake cycle. Adequate levels of magnesium may help the body produce and release melatonin at the right times, supporting a natural and healthy sleep rhythm.  

While magnesium can be obtained through various foods such as leafy green vegetables, nuts, and whole grains, some individuals may choose to supplement their intake to ensure they meet their daily requirements. A popular form of magnesium taken is magnesium citrate, which is widely available where supplements are sold. 

In conclusion, for those seeking natural ways to enhance their sleep quality, exploring the potential benefits of magnesium may be worthwhile.

In our office we utilize Infrared heat therapy and cold plunge therapy……..But why not both?! This is actually already a thing, and it is called contrast therapy. Contrast therapy involves alternating between hot and cold treatments to provide various health benefits. Below we have listed a number of benefits that may result out of trying this route of therapy:

1. Reduced Muscle Soreness and Inflammation: Alternating between hot and cold temperatures can help reduce muscle soreness and inflammation. The hot phase increases blood flow, while the cold phase constricts blood vessels, promoting better circulation.

2. Improved Recovery after Exercise: Athletes often use contrast therapy to enhance recovery after intense physical activity. The alternating temperatures may help flush out waste products and decrease muscle fatigue.

3. Pain Relief: Contrast therapy may provide relief for certain types of pain, such as joint or muscle pain. The temperature variations can help numb pain receptors and reduce discomfort.

4. Enhanced Circulation: The hot and cold phases can stimulate blood circulation, leading to better oxygen and nutrient delivery to tissues. Improved circulation is beneficial for overall health.

5. Improved Joint Mobility: Contrast therapy may contribute to increased joint flexibility and mobility. The temperature changes can help reduce stiffness and promote better range of motion.

6. Boosted Immune System: Some proponents believe that contrast therapy can stimulate the immune system. The changes in temperature may activate the body's natural defense mechanisms.

7. Stress Reduction: The alternation between hot and cold can have a relaxing effect on the nervous system, potentially reducing stress and promoting a sense of well-being.

8. Enhanced Lymphatic Drainage: Contrast therapy may help stimulate the lymphatic system, which plays a crucial role in removing waste products and toxins from the body.

It's important to note that while many people find contrast therapy beneficial, individual responses may vary. Additionally, individuals with certain medical conditions should consult with a healthcare professional before attempting contrast therapy, as it may not be suitable for everyone. Call our Penfield  office at 585-445-8605  or schedule a session online at mthopechiro.com now to see how it benefits you!

By: Alex Brydsten, Fitness Studio Manager

In the pursuit of physical and mental well-being, we often find ourselves exploring various avenues of exercise and relaxation. Two practices that have gained significant popularity in recent years are hot yoga (Bikram Vinyasa) and Pilates. Both offer unique benefits for the body and mind, focusing on strength, flexibility, and inner peace. However, when combined with the invigorating practice of cold plunge, the synergy created can elevate the overall experience to new heights.

Hot yoga, practiced in a room heated to around 95-105°F (35-40°C), encourages deep stretching, detoxification through sweat, and enhanced flexibility. The heat allows muscles to relax and release tension, facilitating a deeper range of motion while reducing the risk of injury. Additionally, the intense perspiration during hot yoga sessions aids in flushing out toxins from the body, promoting clearer skin and improved circulation.

Similarly, Pilates emphasizes core strength, stability, and muscular endurance through controlled movements and precise alignment. Pilates exercises target deep stabilizing muscles, promoting better posture, balance, and overall body awareness. The low-impact nature of Pilates makes it accessible to individuals of all fitness levels, offering a gentle yet effective way to strengthen and tone the body.

When these two practices are combined, the benefits are manifold. Hot yoga prepares the body by increasing blood flow to the muscles and loosening tightness, making it easier to engage in the precise movements of Pilates. Meanwhile, Pilates enhances the core strength and alignment necessary for holding challenging yoga poses with stability and control. Together, they create a comprehensive workout that addresses both strength and flexibility, leading to improved overall fitness and well-being.

But what about the cold plunge? Cold plunges, or cold water immersion, involve submerging the body in cold water for a short duration, typically around 5-10 minutes. While it may seem daunting at first, the benefits are numerous. Cold plunges reduce inflammation, promote faster muscle recovery, and boost circulation. The shock of the cold water triggers the release of endorphins, inducing a natural high and reducing stress levels. Additionally, cold immersion has been shown to improve mental clarity and focus, making it an excellent complement to the meditative aspects of yoga and Pilates.

Combining hot yoga, Pilates, and cold plunge creates a holistic wellness experience that benefits and nurtures the body, mind, and spirit. The heat of the yoga studio warms the muscles, preparing them for the precise movements of Pilates, while the cold plunge at the end of the session soothes soreness and promotes recovery. This cycle of heat, movement, and cold immersion creates a dynamic interplay that invigorates the senses and leaves practitioners feeling rejuvenated and balanced.

Reserve your class and cold plunge today at Mt Hope Chiropractic Penfield! 585-445-8605  or schedule online at mthopechiro.com now to see how it benefits you!

Getting a cold stinks.

Like most people, every few years I find myself with that all too familiar slight tickle in the nose and throat that, after a few days, blossoms into a head that feels like it's stuffed with cotton, a nonstop cough, and fluids pouring everywhere out of my face.

Fun stuff.

It's a tough, albeit small, period of time in our lives where we can't do everything we want or need to do. It's mentally distracting, and thoughts run through our head as to how long we have to deal with this (or is it ever going to go away), as there is no definitive answer. Amazingly enough, we start to get better. We overcome those worrying thoughts, then eventually our fatigue starts to fizzle, our head feels less cloudy, and taking those first few raw inhales out of those cleared nostrils feels like a momentous triumph.

The common cold exemplifies the condition of human performance:

- We adapt

- We are resilient

- We are capable of incredible, fast, positive change

In the following weeks we are going to take you through a number of common problems we often see in our office that are generated from the lower back, and some simple advice on how to approach it. As you follow the blog, keep in mind the above mantra where it applies to injury in this very common problem area.

Lower back pain, like most other injuries, is a sign that our body has adapted to our environment in a way that isn't necessarily ideal for the long term. The beauty is that back pain, like a cold, is a temporary adaptation response to our habits and behaviors. Through our wonderful resilience we can re-adapt in a very short amount of time in our lives.

At our office we help people find those things we need to change, temporarily or long term, that will eliminate the problem and to promote a prolonged resistance to a return to disorder.

Feel free to reach out to us at mhcwny@gmail.com if you have any questions! We look forward to helping give you, the reader, a better understanding of how to keep yourself well.

There you are, minding your own business living your best life, when out of nowhere you suddenly have back pain or pain in your leg. It could have jumped on you when you woke up, or when you got up out of bed, or when you bent to grab a shoe off the floor. It could have started with something as simple as sneezing, or as complex as catching a heavy squat clean slightly off center. Regardless of the mechanism, lower back or leg pain that is brought on suddenly is most often caused by a change in the behavior of an intervertebral disc.

So before we dive into disc talk, let's again think about the following questions:

-Does it feel the same every time I do a certain activity?

-Has it been moving higher or lower in the leg quickly (within a matter of hours or days)?

-Is there numbness or tingling associated with it?

Disc related lower back and leg pain typically behaves in the following ways:

-The pain can differ in intensity and location when doing certain activities

-The problem gets better or worse, or moves up or down the leg, within hours or days

-Numbness and tingling is less common with this problem.

A better perspective of how we can improve a disc is thinking about squeezing a balloon. As shown in the picture, air has to push away from the force that we apply on it. The discs in our back behave the same way. Take sitting for example, if we sit in one particular way all the time (you might even be slouching in a chair right now as you read this) we are applying a specific kind of load into our disc. Let's say that we do this for 6 hours a day, 5 days a week, for years on end, and over time this tissue can get worn out.

Hey all!

We hope you're liking our lower back series thus far. We hope that in our past few posts it has helped to educate you on some differences in how pain can present. There are a few more subjects to cover, but before getting into those, a big question that gets asked in the office often is how to build lower back strength.

This of course is a difficult question to have just an immediate response for, as it depends on the individual. Is your goal to survive the rigors that a desk job can impact upon us? Are you involved in a specific sport that has certain demands? Are you a seasoned power lifter seeking that new personal best on a sumo dead lift? You can see this can be a different answer for certain people indeed!

I think most people that arrive in the office are using strength as a reference to prevention of their problem from happening again. For ourselves, this is type of strength is defined as educating your back on becoming stable. If you think about a day in terms of movement, there are hundreds, if not thousands, of small changes in position we take . If the majority of these are performed poorly, they may lead to problems down the road.

Do you think your lower back is durable? Try this quick test! Attempt to perform the bird dog as shown in the picture:

Are you able to do this without wobbling? Can you keep your back flat while performing? Do your hips shift from side to side drastically while you perform this? If you answered yes to any of these questions, you may need to get on a short period of exercises to learn how to move better in your day to day activity. At our office we strive to educate people how to move with better purpose through their day. If you feel like a program like this would be helpful for you, feel free to give us a call and set up an appointment.

 

As always , feel free to email us at MHCWNY@gmail.com or comment with questions. 

Nice try Jeff, but the real answer is you should always train your core as a runner, ESPECIALLY if you consistently deal with any of the following:

• Nagging hip or knee pain that begins at any time during your run

• plantar fasciitis or achilles tendonitis

• unbalanced muscle soreness later in the day or the day after running

• lower back or neck pain

How does the core tie into running?

Without getting too complex, when we refer to the core, we typically are referring to the muscles that do a lot of the heavy lifting (no pun intended) in the body, many of which are deeper than the surface and are localized around the lower ribs, torso, and hips. Yes, you can rock a dad bod and still have a solid amount of intrinsic core strength, which is often a misconception that many people have. The best way to think about how they apply to running is thinking in terms of jumping on a trampoline.

If you've ever had the pleasure of breaking in a brand new trampoline, you'll know how amazing it is at transferring the hop you put into the canvas and allowing you to bounce to amazing heights (especially if you have like 2-3 other people to launch you into the air). As the springs begin to wear down over the years, the canvas takes a lot more effort to bounce into to get high, and often you cannot spring as high as you once were able to.

The core works in the same way at helping you while running. When it is working well, the center of our body acts like a spring, transferring energy that we produce from the ground with the push of our leg, and shifting it into our upper body to produce push forward. If the springs start to get loose, that push forward still has to happen, and our body compensates by getting it elsewhere. These compensations are the reason why we start to break down and develop physical issues, but lucky for us we don't have to by a new trampoline!

Self screen

Although there are many other procedures we would do to figure out the best plan for you in office, one of the easiest screening tools you can do for yourself is a single leg standing test:

With no shoes on and standing in front of a mirror, simply attempt to stand on one foot. When you do this do you notice:

• Does your hip has to glide to the side?

• Does your body rotate?

• Does your ankle jiggle like a leaf in the wind?

• Is it harder on one side compared to the other?

These can all be small signs that an additional investment is needed for you to continue to run without pain. For further assistance, feel free to schedule an appointment and we can begin to help you with a plan to get back to your best running ability, or running pain free!

Good morning! Well, maybe not so good……that depends on how your body is feeling! You may have Noticed recently that in the morning you’re feeling like you just time warped 20 years and your back or neck just does not like waking up with you. Pain in the neck and lower back in the morning is a common experience to have for a period of time, and there are some explanations as to why, and fortunately ways to help fix it! Morning pain can be attributed to various factors, and understanding these potential causes can help address the issue. 

One common reason is related to the body's overnight recovery process. During sleep, the muscles and ligaments in the back relax and may become stiff, especially if you maintain a certain position for an extended period. The lack of movement can lead to a temporary reduction in blood flow and oxygen supply to the muscles, contributing to stiffness and discomfort upon waking. To help alleviate this problem, a key factor to prevention is finding a consistent movement program during the day that can help make these structures more resilient. 

Another factor contributing to morning back pain may be the choice of sleeping posture or mattress. An unsupportive mattress or improper sleeping position can lead to misalignment of the spine, putting strain on the back muscles. Over time, this strain can result in discomfort and pain, particularly upon waking. It's essential to ensure that your mattress provides adequate support and promotes a neutral spine alignment during sleep. For more advice, the chiropractors at our office can help you navigate strategies that work best for you. 

Additionally, underlying medical conditions such as arthritis, herniated discs, or spinal stenosis can cause morning back pain. Inflammatory conditions may worsen during periods of inactivity, leading to increased stiffness and discomfort in the morning. 

If your morning pain persists or worsens, having an evaluation by a chiropractor can aid in solving it! Often, a key factor in helping out our night time or morning problems is creating change in the things we do in our hours that we are proactive and awake. Changing our daily routine can often lead to better success in better quality rest, and thereby reducing morning pain.  The providers in our office can help in providing therapy to stressed areas of the spine and muscles, provide targeted home exercise, and to provide insight in creating a better sleep strategy. 

Call or make an appointment to begin getting your mornings back!

By Dr. Cody Arthur, DC

Finding a breakfast that is both quick and nutritious can be a challenge. One excellent solution that has stood the test of time is the humble rolled oats. Packed with health benefits and versatility, rolled oats offer a delicious and wholesome way to start your day. 

Rolled oats provide a rich source of essential nutrients. They are an excellent source of complex carbohydrates, offering a sustained release of energy throughout the morning. Additionally, oats are loaded with fiber, promoting digestive health and helping you feel fuller for longer. 

One of the standout features of rolled oats is their positive impact on heart health. They contain soluble fiber that has been shown to lower cholesterol levels. Regular consumption of oats may contribute to a reduced risk of heart disease, making them a heart-smart choice for breakfast. 

The beauty of rolled oats lies in their versatility. Whether you prefer them cooked on the stove or prepared as overnight oats, the possibilities are endless. Mix in your favorite fruits, nuts, or seeds for added flavor, texture, and a boost of nutrients. 

If you’re aiming for a healthy weight, rolled oats can be a valuable ally. Their high fiber content helps control appetite and manage weight by promoting a feeling of fullness. This can aid in reducing overall calorie intake throughout the day, supporting weight management goals. 

As we navigate the challenges of maintaining a healthy lifestyle, embracing rolled oats as a breakfast option is a small yet impactful step. So, the next time you’re pondering your breakfast choices, consider the simple yet mighty rolled oats.

By Dr. Rupina Khanna, DC

The Activator Technique is a chiropractic method that utilizes a handheld instrument, known as the Activator Adjusting Instrument, to deliver precise and controlled adjustments to the spine. This technique is based on the concept that specific, targeted adjustments can stimulate the body's natural healing processes. The Activator Adjusting Instrument allows chiropractors to apply gentle and measured force to specific vertebrae or joints, promoting the restoration of normal joint function and relieving musculoskeletal imbalances. This method is particularly favored for its non-invasive nature and is considered suitable for individuals who may be uncomfortable with traditional manual adjustments.

Chiropractors employing the Activator Technique often use diagnostic procedures to identify areas of spinal dysfunction or joint restrictions. The Activator Adjusting Instrument is then applied to these specific areas, delivering a quick, low-force impulse. This precision is believed to enhance the effectiveness of the adjustment while minimizing the force applied to surrounding tissues. The technique is frequently used to address a range of conditions, including back pain, headaches, and joint dysfunction, providing an alternative for patients seeking chiropractic care who may prefer or require a gentler approach.

One of the notable advantages of the Activator Technique is its adaptability to various patient needs. The controlled and targeted nature of the adjustments allows chiropractors to tailor treatment plans to individual requirements, making it suitable for patients of different ages and health conditions. While the Activator Technique has garnered both support and criticism within the chiropractic community, its widespread use underscores its acceptance as a valuable tool in chiropractic care, especially for those who seek a more gentle and specific approach to spinal adjustments.

By Dr. Phil Bechard, DC

Jaw pain can really be a huge bother for those that suffer from it. Not being able to bite down fully, to open our mouth fully, or to rest or sleep without pain in the jaw can be extremely bothersome and limiting. Our first recommendation is to be evaluated by a dentist or oral health specialist to determine the specific cause of your jaw pain so we know that care here is the most appropriate. Once you have the go ahead from your other medical provider, we can help appropriately sink our teeth into your problem (sorry, I had to). 

Our Chiropractors at Mt Hope Chiropractic and Wellness specialize in the diagnosis and treatment of musculoskeletal disorders, including those related to the spine, joints, and muscles. The jaw, being a joint, is included in our list of treatment areas! Often an evaluation can uncover a proper treatment plan, home advice, and targeted exercises to properly tackle your problem. 

Jaw pain can arise from various sources, including temporomandibular joint (TMJ) dysfunction, muscle tension, a variety of neck problems, or misalignment of the jaw. Our chiropractors may use manual adjustments, manipulation, or other techniques to address misalignments or tension in the jaw joint and surrounding muscles. By restoring proper function, most patients alleviate pain and improve overall jaw mobility. It's important to note that the effectiveness of chiropractic care for jaw pain can vary from person to person, and the approach may depend on the underlying cause of the jaw issues.

Reaching for your phone on your nightstand in the morning, putting a shirt on, throwing a ball with your children, making a meal, this is just a small list of the incredible amount of everyday activities we do that involve the shoulder, and pain in this area can have a huge impact on many things that we take for granted. It’s estimated that 30% of adults experience some form of shoulder pain in any given month. If you are suffering from shoulder pain you may want to consider having a consultation with a chiropractor. There are a number of ways that a Chiropractor can help with your problem, one of the largest techniques utilized being manual therapy.

Manual therapy isn’t just one therapy technique — it’s an entire category of therapy. The techniques fall into this category all involve a therapist using their hands to manipulate or mobilize joints and soft tissue. This category of therapy can offer many benefits for shoulder pain treatment, including:

• Reducing the pain of your shoulder issue

• Decreasing the amount of inflammation in your shoulder

• Increasing the range of motion in your shoulder

• Improving your ability to do normal daily activities with your shoulder

• Reducing the risk of recurring shoulder pain or problems

Manual therapy can be beneficial for shoulder pain by addressing various factors contributing to discomfort or dysfunction. Here are some ways in which manual therapy may help:

1. Soft Tissue Mobilization: Therapists use hands-on techniques to manipulate and mobilize soft tissues, such as muscles, tendons, and ligaments around the shoulder. This can help improve flexibility, reduce muscle tension, and enhance blood circulation.

2. Joint Mobilization: Manual therapists may perform gentle movements to mobilize and restore normal joint function in the shoulder. This can help improve range of motion and reduce stiffness.

3. Trigger Point Release: Trigger points, or tight knots in muscles, can contribute to shoulder pain. Our therapists can apply pressure to these points to release tension and alleviate pain.

4. Stretching Exercises: Manual therapy often involves incorporating specific stretching exercises to improve flexibility and relieve tightness in the shoulder muscles.

5. Posture Correction: Poor posture can contribute to shoulder pain. At our office we can provide guidance on proper posture and offer exercises to strengthen the muscles that support good posture.

6. Pain Relief: Manual therapy techniques may stimulate the release of endorphins, the body's natural painkillers, providing temporary relief from shoulder pain.

7. Education and Self-Care: Our chiropractors often educate patients on proper shoulder mechanics, ergonomic considerations, and self-care techniques to manage and prevent future pain.

It's important to note that the effectiveness of manual therapy can vary from person to person, and it is usually most effective in conjunction with other treatments such as exercises, heat/cold therapy, and lifestyle modifications.

By Dr. Cody Arthur, DC

In the realm of muscle discomfort, trigger points are small knots that can cause significant pain and restricted movement.  Chiropractors can play a crucial role in treating trigger points and providing relief for those struggling with muscle tension and pain.

Trigger points are localized areas of muscle spasm or tension that can lead to pain and dysfunction. They can develop due to factors like overuse, poor posture, or muscle imbalances. When left untreated, trigger points may contribute to chronic pain and reduced flexibility.  Chiropractors utilize a holistic approach to healthcare that aims to address any imbalances that may contribute to trigger points.

One of the ways chiropractors treat trigger points is with spinal and extremity adjustments.    Chiropractic adjustments aim to relieve pressure and restore range of motion loss. This can have a positive impact on trigger points, especially those related to the spine and extremities. 

Chiropractors can utilize soft tissue techniques in their treatment plans. These techniques involve applying targeted pressure to the affected muscles, releasing tension and promoting blood flow to the area. This can help break down trigger points and alleviate associated pain. 

Poor posture is a common contributor to trigger points. Chiropractors educate patients on proper ergonomics and posture to prevent the recurrence of trigger points. Simple lifestyle adjustments recommended by chiropractors can have a lasting impact on muscle health. 

Chiropractors often prescribe specific exercises and stretches to address muscle imbalances and prevent the formation of trigger points. These tailored exercise plans aim to improve strength, flexibility, and overall musculoskeletal function. 

Chiropractic care provides a unique and comprehensive approach to treating trigger points in muscles. By utilizing chiropractic adjustments, soft tissue techniques, and incorporating lifestyle changes, chiropractors contribute to the overall well-being of their patients. If you are seeking a holistic solution to trigger points and persistent muscle pain, consulting with a chiropractor could be a step toward unlocking relief and improving your quality of life. 

By Dr. Rupina Khanna

Using a proper cervical pillow is crucial from a chiropractic perspective as it plays a significant role in maintaining the natural alignment of the spine, particularly the cervical spine or as we call it in simple terms, the neck region. The cervical spine has a gentle curve, and sleeping with improper neck support can lead to misalignment, muscle strain, and discomfort. A well-designed cervical pillow provides adequate support to the neck and helps keep the spine in a neutral position during sleep. This neutral alignment not only aids in preventing neck pain by allowing the neck muscle and ligaments to rest but also contributes to overall spinal health.

We as chiropractors often recommend the use of cervical pillows to our patients as part of our treatment in addressing musculoskeletal issues. By supporting the natural curvature of the neck, these pillows help alleviate stress on the spinal discs and nerves. This can be particularly beneficial for individuals who suffer from conditions like cervical spondylosis, herniated discs, or chronic neck pain. Additionally, using a proper cervical pillow promotes proper posture and reduces the likelihood of waking up with stiffness or soreness in the neck and upper back, contributing to a more restful and rejuvenating sleep.

Incorporating a cervical pillow into one's sleep routine also complements chiropractic adjustments by providing ongoing support to the spine. It becomes an essential tool in assisting the prevention and management of neck-related issues, fostering long-term spinal health and overall well-being. As a result, individuals under chiropractic care are often advised to invest in a quality cervical pillow to optimize the benefits of their treatment and promote a healthier sleep posture.

By Dr. Phil Bechard, DC

An often asked question in our office is what sleeping position is best? A simple question, but a greatly varied answer! The best sleeping position can vary from person to person, as individual comfort and health conditions play a role. However, some general guidelines can help you find a sleeping position that promotes good spinal alignment and reduces the risk of discomfort or pain:

• Back Sleeping:

• This position is the most recommended as it helps maintain a neutral spine alignment.

• Place a pillow under your head and another under your knees to support the natural curve of your spine. For most, the head pillow should promote some small lift in the curve of the neck, with a drop for the head. 

• It may help reduce the risk of developing back or neck pain.

• Side Sleeping:

• If you're a side sleeper, draw your legs slightly toward your chest and place a pillow between your knees to align your spine.

• Use a supportive pillow that maintains the neutral position of the neck and head. This is usually a thicker pillow that a back or stomach sleeper would desire. 

• This position can be beneficial for people with snoring issues or mild sleep apnea.

• Stomach Sleeping:

• While stomach sleeping can be comfortable for some, it usually leads to neck and back pain for most in the long run..

• If you prefer this position, use a thin pillow or none at all to minimize strain on your neck.

• Consider trying other positions if you experience discomfort.

• Avoid Twisting or Curling:

• Try to avoid sleeping in a twisted or curled-up position, as this can strain your spine and lead to discomfort.

• Maintain a straight and neutral alignment from head to toe.

Remember that personal comfort plays a significant role in choosing the best sleeping position. If you’re having specific problems with your sleep, in particular pain getting to bed, pain waking up, or pain when moving in bed, we would advise making an appointment in our office and getting back on the right track!

In the hustle and bustle of modern life, achieving a good night’s sleep can sometimes feel like an elusive dream. Many individuals turn to various remedies to enhance their sleep quality, and one mineral that has gained attention for its potential sleep-promoting benefits is magnesium. 

Research suggests that magnesium may contribute to improved sleep by helping to regulate the body’s stress response system. Stress and anxiety can often be major contributors to sleep disturbances, and magnesium’s calming effect on the nervous system may help ease these issues, promoting a more relaxed state conducive to sleep.

Additionally, magnesium plays a role in the production of melatonin, a hormone that regulates the sleep-wake cycle. Adequate levels of magnesium may help the body produce and release melatonin at the right times, supporting a natural and healthy sleep rhythm.  

While magnesium can be obtained through various foods such as leafy green vegetables, nuts, and whole grains, some individuals may choose to supplement their intake to ensure they meet their daily requirements. A popular form of magnesium taken is magnesium citrate, which is widely available where supplements are sold. 

In conclusion, for those seeking natural ways to enhance their sleep quality, exploring the potential benefits of magnesium may be worthwhile.

In our office we utilize Infrared heat therapy and cold plunge therapy……..But why not both?! This is actually already a thing, and it is called contrast therapy. Contrast therapy involves alternating between hot and cold treatments to provide various health benefits. Below we have listed a number of benefits that may result out of trying this route of therapy:

1. Reduced Muscle Soreness and Inflammation: Alternating between hot and cold temperatures can help reduce muscle soreness and inflammation. The hot phase increases blood flow, while the cold phase constricts blood vessels, promoting better circulation.

2. Improved Recovery after Exercise: Athletes often use contrast therapy to enhance recovery after intense physical activity. The alternating temperatures may help flush out waste products and decrease muscle fatigue.

3. Pain Relief: Contrast therapy may provide relief for certain types of pain, such as joint or muscle pain. The temperature variations can help numb pain receptors and reduce discomfort.

4. Enhanced Circulation: The hot and cold phases can stimulate blood circulation, leading to better oxygen and nutrient delivery to tissues. Improved circulation is beneficial for overall health.

5. Improved Joint Mobility: Contrast therapy may contribute to increased joint flexibility and mobility. The temperature changes can help reduce stiffness and promote better range of motion.

6. Boosted Immune System: Some proponents believe that contrast therapy can stimulate the immune system. The changes in temperature may activate the body's natural defense mechanisms.

7. Stress Reduction: The alternation between hot and cold can have a relaxing effect on the nervous system, potentially reducing stress and promoting a sense of well-being.

8. Enhanced Lymphatic Drainage: Contrast therapy may help stimulate the lymphatic system, which plays a crucial role in removing waste products and toxins from the body.

It's important to note that while many people find contrast therapy beneficial, individual responses may vary. Additionally, individuals with certain medical conditions should consult with a healthcare professional before attempting contrast therapy, as it may not be suitable for everyone. Call our Penfield  office at 585-445-8605  or schedule a session online at mthopechiro.com now to see how it benefits you!

By: Alex Brydsten, Fitness Studio Manager

In the pursuit of physical and mental well-being, we often find ourselves exploring various avenues of exercise and relaxation. Two practices that have gained significant popularity in recent years are hot yoga (Bikram Vinyasa) and Pilates. Both offer unique benefits for the body and mind, focusing on strength, flexibility, and inner peace. However, when combined with the invigorating practice of cold plunge, the synergy created can elevate the overall experience to new heights.

Hot yoga, practiced in a room heated to around 95-105°F (35-40°C), encourages deep stretching, detoxification through sweat, and enhanced flexibility. The heat allows muscles to relax and release tension, facilitating a deeper range of motion while reducing the risk of injury. Additionally, the intense perspiration during hot yoga sessions aids in flushing out toxins from the body, promoting clearer skin and improved circulation.

Similarly, Pilates emphasizes core strength, stability, and muscular endurance through controlled movements and precise alignment. Pilates exercises target deep stabilizing muscles, promoting better posture, balance, and overall body awareness. The low-impact nature of Pilates makes it accessible to individuals of all fitness levels, offering a gentle yet effective way to strengthen and tone the body.

When these two practices are combined, the benefits are manifold. Hot yoga prepares the body by increasing blood flow to the muscles and loosening tightness, making it easier to engage in the precise movements of Pilates. Meanwhile, Pilates enhances the core strength and alignment necessary for holding challenging yoga poses with stability and control. Together, they create a comprehensive workout that addresses both strength and flexibility, leading to improved overall fitness and well-being.

But what about the cold plunge? Cold plunges, or cold water immersion, involve submerging the body in cold water for a short duration, typically around 5-10 minutes. While it may seem daunting at first, the benefits are numerous. Cold plunges reduce inflammation, promote faster muscle recovery, and boost circulation. The shock of the cold water triggers the release of endorphins, inducing a natural high and reducing stress levels. Additionally, cold immersion has been shown to improve mental clarity and focus, making it an excellent complement to the meditative aspects of yoga and Pilates.

Combining hot yoga, Pilates, and cold plunge creates a holistic wellness experience that benefits and nurtures the body, mind, and spirit. The heat of the yoga studio warms the muscles, preparing them for the precise movements of Pilates, while the cold plunge at the end of the session soothes soreness and promotes recovery. This cycle of heat, movement, and cold immersion creates a dynamic interplay that invigorates the senses and leaves practitioners feeling rejuvenated and balanced.

Reserve your class and cold plunge today at Mt Hope Chiropractic Penfield! 585-445-8605  or schedule online at mthopechiro.com now to see how it benefits you!

Let's face it, sciatica is a big pain in the butt (okay give me a break, I'm a newly minted dad, I need to polish up on the elegant art of dad joking). Leg pain, with or without numbness or tingling, can really be a huge limiting experience, not to mention emotionally draining. A lot of people like to think of it as a major setback, with fears of wondering the source, how long it's going to last, or for that matter, if it's ever going to go away.

For those of your that are presently dealing with it, or have dealt with it in the past, there is some good news. If you read the previous blog post on our website (intro to lower back pain) this type of problem is a temporary sensitivity our body has developed based usually on our habits, and we are very capable or re-adapting and overcoming. With a little detective work, we often can find the reasons why we are currently dealing with this, and apply a course of correction.

The first big questions your should ask yourself are:

-Does it feel the same every time I do a certain activity?

-Has it been moving higher or lower in the leg quickly (within a matter of hours or days)?

-Is there numbness or tingling associated with it?

Like most problems we deal with in the office, we have to reduce possibilities of what it is to as few decisions as possible. Sciatica, by true definition, is caused by a nerve or group of nerves originating from the lower back that have become less mobile in their path to where they end. Think of it like a hose that's being pinched or caught somewhere. Evidence shows that this is actually a LESS COMMON problem of the lower back, and your leg pain may actually be originating from another, more common, spinal issue which we will discuss in another blog.

Sciatica typically presents in the following manner:

-It feels the same every time you perform a certain activity

-Progress or improvement of symptoms tends to be slower (weeks or months)

-Typically accompanied with numbness or tingling

If this sounds like a problem you are presently dealing with, we can help. We can provide the knowledge to approach the source of your problem, both through in office management, and advisement on correcting the habits that started the problem in the first place; through self corrective exercise and appropriate coached movement in your environment. Get informed, and get moving.

As always, comments and questions are encouraged, feel free to email at mhcwny@gmail.com or comment below!

Good morning! Well, maybe not so good……that depends on how your body is feeling! You may have Noticed recently that in the morning you’re feeling like you just time warped 20 years and your back or neck just does not like waking up with you. Pain in the neck and lower back in the morning is a common experience to have for a period of time, and there are some explanations as to why, and fortunately ways to help fix it! Morning pain can be attributed to various factors, and understanding these potential causes can help address the issue. 

One common reason is related to the body's overnight recovery process. During sleep, the muscles and ligaments in the back relax and may become stiff, especially if you maintain a certain position for an extended period. The lack of movement can lead to a temporary reduction in blood flow and oxygen supply to the muscles, contributing to stiffness and discomfort upon waking. To help alleviate this problem, a key factor to prevention is finding a consistent movement program during the day that can help make these structures more resilient. 

Another factor contributing to morning back pain may be the choice of sleeping posture or mattress. An unsupportive mattress or improper sleeping position can lead to misalignment of the spine, putting strain on the back muscles. Over time, this strain can result in discomfort and pain, particularly upon waking. It's essential to ensure that your mattress provides adequate support and promotes a neutral spine alignment during sleep. For more advice, the chiropractors at our office can help you navigate strategies that work best for you. 

Additionally, underlying medical conditions such as arthritis, herniated discs, or spinal stenosis can cause morning back pain. Inflammatory conditions may worsen during periods of inactivity, leading to increased stiffness and discomfort in the morning. 

If your morning pain persists or worsens, having an evaluation by a chiropractor can aid in solving it! Often, a key factor in helping out our night time or morning problems is creating change in the things we do in our hours that we are proactive and awake. Changing our daily routine can often lead to better success in better quality rest, and thereby reducing morning pain.  The providers in our office can help in providing therapy to stressed areas of the spine and muscles, provide targeted home exercise, and to provide insight in creating a better sleep strategy. 

Call or make an appointment to begin getting your mornings back!

By: Dr. Phil Bechard, DC

Knee pain is a common issue…..and one of the most commonly asked questions I get is “do you treat knees?” while I’m working on another issue with someone!  

Knee pain tends to generate from injury, aging, or overuse. Mild forms of knee pain tend to go away, but severe, limiting, or long term knee pain should be addressed through the guidance of a professional. 

The most common forms of knee pain that we work on in the office include:

• Meniscus injuries

• Osteoarthritis

• Patellar tendonitis 

In addition to problems directly associated with the tissue of the knee, knee pain can also be caused by a variety of other issues! Often knee pain is generated from other places, due to the fact that it is a very stable joint in the body. If it is suffering from wear and tear, it’s likely that the problem is not necessarily the source that needs to be worked on! This is why it is important to be evaluated so a source can be established and appropriate care for your specific problem can be advised. Below is a list of a number of the most common causes for knee pain that isn’t generated from the knee:

• IT Band syndrome 

• Lower back dysfunction/referral pain 

• Hip mobility Issues

• Ankle mobility issues 

• Core stability 

If you have knee pain and haven’t quite figured out how to get yourself back to the things you are missing out on because of it, even if it has been years, a chiropractor in our office can help evaluate the source (or sources) of your pain and how to best address them. If you feel like you're miles behind because you can’t move forward with your knees, give us a call at in Rochester 585-445-8584 or in Penfield at 5858-445-8605 or schedule online.

Good morning! Well, maybe not so good……that depends on how your body is feeling! You may have Noticed recently that in the morning you’re feeling like you just time warped 20 years and your back or neck just does not like waking up with you. Pain in the neck and lower back in the morning is a common experience to have for a period of time, and there are some explanations as to why, and fortunately ways to help fix it! Morning pain can be attributed to various factors, and understanding these potential causes can help address the issue. 

One common reason is related to the body's overnight recovery process. During sleep, the muscles and ligaments in the back relax and may become stiff, especially if you maintain a certain position for an extended period. The lack of movement can lead to a temporary reduction in blood flow and oxygen supply to the muscles, contributing to stiffness and discomfort upon waking. To help alleviate this problem, a key factor to prevention is finding a consistent movement program during the day that can help make these structures more resilient. 

Another factor contributing to morning back pain may be the choice of sleeping posture or mattress. An unsupportive mattress or improper sleeping position can lead to misalignment of the spine, putting strain on the back muscles. Over time, this strain can result in discomfort and pain, particularly upon waking. It's essential to ensure that your mattress provides adequate support and promotes a neutral spine alignment during sleep. For more advice, the chiropractors at our office can help you navigate strategies that work best for you. 

Additionally, underlying medical conditions such as arthritis, herniated discs, or spinal stenosis can cause morning back pain. Inflammatory conditions may worsen during periods of inactivity, leading to increased stiffness and discomfort in the morning. 

If your morning pain persists or worsens, having an evaluation by a chiropractor can aid in solving it! Often, a key factor in helping out our night time or morning problems is creating change in the things we do in our hours that we are proactive and awake. Changing our daily routine can often lead to better success in better quality rest, and thereby reducing morning pain.  The providers in our office can help in providing therapy to stressed areas of the spine and muscles, provide targeted home exercise, and to provide insight in creating a better sleep strategy. 

Call or make an appointment to begin getting your mornings back!

The relationship between cervical (neck) joints and headaches can be complex.. However, some ways in which cervical joints may contribute to headaches include:

• Muscle Tension and Posture: Poor posture and muscle tension in the neck and upper back can lead to strain on the cervical joints. This tension can radiate to the head and contribute to tension-type headaches. 

• Nerve Irritation: The cervical spine houses nerves that extend into the head. If there is irritation or compression of these nerves due to issues like herniated discs or misalignment of the vertebrae, it could result in headaches.

• Cervicogenic Headaches: These are headaches that originate from the neck. They can be caused by dysfunction in the cervical spine, such as arthritis, injury, or muscle tightness. The pain is often felt on one side of the head and may be accompanied by neck pain.

• Blood Flow: Some researchers suggest that changes in blood flow to the brain due to issues in the neck could contribute to certain types of headaches.

It's crucial to have a consultation in order to determine if chiropractic is the right course of care for your headache, especially if it’s been persisting for a long amount of time. They can conduct a thorough examination, consider your medical history, and determine the appropriate course of action. Our chiropractors will then, if appropriate, help you create a plan that includes manual therapy, exercise, and postural advice that should help you break the cycle! If you’re interested in what we can do for you, call our offices at 585-445-8584 (Rochester), 585-445-8605 (Penfield), or conveniently schedule online at www.mthopechiropractic.com 

Let's face it, sciatica is a big pain in the butt (okay give me a break, I'm a newly minted dad, I need to polish up on the elegant art of dad joking). Leg pain, with or without numbness or tingling, can really be a huge limiting experience, not to mention emotionally draining. A lot of people like to think of it as a major setback, with fears of wondering the source, how long it's going to last, or for that matter, if it's ever going to go away.

For those of your that are presently dealing with it, or have dealt with it in the past, there is some good news. If you read the previous blog post on our website (intro to lower back pain) this type of problem is a temporary sensitivity our body has developed based usually on our habits, and we are very capable or re-adapting and overcoming. With a little detective work, we often can find the reasons why we are currently dealing with this, and apply a course of correction.

The first big questions your should ask yourself are:

-Does it feel the same every time I do a certain activity?

-Has it been moving higher or lower in the leg quickly (within a matter of hours or days)?

-Is there numbness or tingling associated with it?

Like most problems we deal with in the office, we have to reduce possibilities of what it is to as few decisions as possible. Sciatica, by true definition, is caused by a nerve or group of nerves originating from the lower back that have become less mobile in their path to where they end. Think of it like a hose that's being pinched or caught somewhere. Evidence shows that this is actually a LESS COMMON problem of the lower back, and your leg pain may actually be originating from another, more common, spinal issue which we will discuss in another blog.

Sciatica typically presents in the following manner:

-It feels the same every time you perform a certain activity

-Progress or improvement of symptoms tends to be slower (weeks or months)

-Typically accompanied with numbness or tingling

If this sounds like a problem you are presently dealing with, we can help. We can provide the knowledge to approach the source of your problem, both through in office management, and advisement on correcting the habits that started the problem in the first place; through self corrective exercise and appropriate coached movement in your environment. Get informed, and get moving.

As always, comments and questions are encouraged, feel free to email at mhcwny@gmail.com or comment below!

Nice try Jeff, but the real answer is you should always train your core as a runner, ESPECIALLY if you consistently deal with any of the following:

• Nagging hip or knee pain that begins at any time during your run

• plantar fasciitis or achilles tendonitis

• unbalanced muscle soreness later in the day or the day after running

• lower back or neck pain

How does the core tie into running?

Without getting too complex, when we refer to the core, we typically are referring to the muscles that do a lot of the heavy lifting (no pun intended) in the body, many of which are deeper than the surface and are localized around the lower ribs, torso, and hips. Yes, you can rock a dad bod and still have a solid amount of intrinsic core strength, which is often a misconception that many people have. The best way to think about how they apply to running is thinking in terms of jumping on a trampoline.

If you've ever had the pleasure of breaking in a brand new trampoline, you'll know how amazing it is at transferring the hop you put into the canvas and allowing you to bounce to amazing heights (especially if you have like 2-3 other people to launch you into the air). As the springs begin to wear down over the years, the canvas takes a lot more effort to bounce into to get high, and often you cannot spring as high as you once were able to.

The core works in the same way at helping you while running. When it is working well, the center of our body acts like a spring, transferring energy that we produce from the ground with the push of our leg, and shifting it into our upper body to produce push forward. If the springs start to get loose, that push forward still has to happen, and our body compensates by getting it elsewhere. These compensations are the reason why we start to break down and develop physical issues, but lucky for us we don't have to by a new trampoline!

Self screen

Although there are many other procedures we would do to figure out the best plan for you in office, one of the easiest screening tools you can do for yourself is a single leg standing test:

With no shoes on and standing in front of a mirror, simply attempt to stand on one foot. When you do this do you notice:

• Does your hip has to glide to the side?

• Does your body rotate?

• Does your ankle jiggle like a leaf in the wind?

• Is it harder on one side compared to the other?

These can all be small signs that an additional investment is needed for you to continue to run without pain. For further assistance, feel free to schedule an appointment and we can begin to help you with a plan to get back to your best running ability, or running pain free!