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Level Up Your Game

By: Alyssa Musgrove
Golf is a challenging and often frustrating sport. Many golfers feel the mental
component of the game is their greatest challenge, and undervalue the
biomechanics and conditioning required to play the game well and play the game
longer. This is a mistake that can lead to poor play and injury.
An extreme amount of compressive force – up to 10 times a person’s body
weight – is exerted on the spine during the golf swing. Every joint involved in the
swing is taken through its maximum range of motion. Many golfers contort their
bodies into oddly twisted postures, generating a great deal of torque. Couple this
motion with a bent-over stance, repeat 120 times over three or four hours, add
the fatigue that comes with several miles of walking or hot summer weather, and
you've got a recipe for lower back trouble.
"Most golfers go until they get hurt, then look for help," says Dr. David Stude,
member of the American Chiropractic Association (ACA) Sports Council and
founding fellow of the National Golf Fitness Society. "Back pain is a warning sign
there is an underlying problem responsible for a symptom that will likely get
worse. Doctors of chiropractic look for the cause of the symptom and help reduce
the likelihood of future injury."
There’s a reason Tiger Woods, Phil Mickelson, Jack Nicklaus and Arnold Palmer
have all relied on chiropractic care throughout their careers. Tiger Woods has
said, “…lifting weights and seeing a chiropractor on a regular basis has made me
a better golfer. I’ve been going to chiropractors for as long as I can remember. It
is as important to my training as practicing my swing is.”
Aside from regular chiropractic adjustments, Dr. Stude and the ACA suggest
these simple measures to help you avoid back pain or injury, and improve your
overall game:
• Purchase equipment that fits. Don't adapt your swing to the wrong clubs.
Someone six feet tall playing with irons designed for someone five inches
shorter is begging for back trouble.
• For women: If you have "inherited" your significant other's golf clubs,
beware. Not only are the clubs likely too long, the shaft is often not flexible
enough for a woman's grip. Women play better with clubs composed of
lighter, more flexible material, such as graphite.
• For men: While men are traditionally stronger than women, they usually
aren't as flexible. Men should spend extra time stretching before and after
play to increase trunk flexibility. Improved flexibility helps men maintain a
more even and consistent swing plane, which leads to more consistent
performance.
• For senior golfers: If you show signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
• Take lessons. Learning proper swing technique is critical. At the end of the
swing, you want to be standing up straight; the back should not be twisted.
• Wear orthotics. These shoe inserts support the arch, absorb shock, and
increase coordination. Studies show custom-made, flexible orthotics can
improve the entire body's balance, stability and coordination. This
translates into a smoother swing and reduced fatigue.
• Warm up before each round. Stretching before and after 18 holes is the
best way to reduce post-game stiffness and soreness. Take a brisk walk
to get blood flowing to the muscles; then do a set of stretches. To set up a
quality stretching and/or exercise routine, see a chiropractor or golf pro
who can evaluate your areas of tension and flexibility.
• Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can
cause the spine to be compressed, leading to disc problems and nerve
irritation. If you prefer to ride in a cart, alternate riding and walking every
other hole. Bouncing in a cart can be hard on the spine.
• Keep your entire body involved. Every third hole, take a few practice
swings backwards and with the opposite hand to balance out the stress
put on the back and rest of the body. Imagine going to the gym and
working only one side of your body everyday for years, neglecting the
opposite side. Golf tends to create this same type of imbalance in your
spinal column, setting the stage for injury.
 Drink lots of water, especially in the heat. Dehydration causes early
fatigue. When fatigued, we compensate by adjusting our swing, which
increases the risk of injury. Smoking or drinking alcoholic beverages while
golfing also causes dehydration.
If you golf consistently, you will no doubt feel the stress of the game. But by
following a few simple prevention tips, it is possible to play pain-free. Chiropractic
care is an effective solution for golfers who seek to rid themselves of pain and
have a successful and enjoyable golf game!
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Nordic Wellness

The Power of Nordic Sauna, Cold Plunge, Yoga, Breathwork and Stretching
By Amy Maguire
In the quest for health and well-being, people are increasingly turning to holistic
practices that integrate body, mind, and spirit. The Nordic tradition, renowned for its
commitment to well-being, offers a combination of sauna, cold plunge, yoga,
breathwork, and stretching.
Nordic sauna culture dates back centuries and is deeply ingrained in the lifestyle of
countries like Finland. The sauna experience involves exposure to intense heat,
typically in a wooden room with heated stones. The benefits of regular sauna use
extend beyond relaxation and include detoxification through sweating and enhanced
circulation. Saunas also promote muscle relaxation, alleviating tension and promoting a
sense of calm.
A Nordic sauna experience is often combined with a cold-water plunge. Cold plunges
stimulate circulation, reduce inflammation, and boost the immune system. The sudden
change in temperature also induces the release of endorphins, providing a natural mood
life. The combination of sauna and cold plunge promotes resilience, leaving individuals
feeling refreshed and revitalized.
The practice of yoga involves physical postures, breath control, and meditation. Its
benefits are vast, encompassing improved flexibility, enhanced strength, stress
reduction, and mental clarity. The union of body and mind in yoga cultivates self-
awareness, fostering a sense of balance and inner peace.
Conscious breathwork often accompanies yoga and meditation. Techniques such as
deep diaphragmatic breathing or controlled rhythmic breathing can have profound
effects on the nervous system, helping to reduce stress, increase oxygenation of
tissues, and improve mental focus.
And finally, stretching — whether incorporated into a yoga practice or performed
independently — helps improve flexibility, reduce muscle stiffness, and prevent injuries.
Regular stretching also enhances joint range of motion.
The magic happens when these practices are woven together into a holistic routine. The
heat of the sauna primes the body for stretching and yoga, promoting greater flexibility
and muscle relaxation. The cold plunge serves as an invigorating conclusion, promoting
recovery and reducing inflammation. Breathwork acts as the thread connecting these
practices, grounding the individual in the present moment, and facilitating a deeper
mind-body connection.
The positive effects of these practices have been lauded by experts such as The Mayo
Clinic, Johns Hopkins, Dr. Mark Hyman, Emory University, and countless others. The
combined benefits of these practices include:

1. Improved circulation: The combination of sauna and cold plunge induces
vasodilation and vasoconstriction, promoting healthy blood circulation. This
dynamic circulatory response enhances oxygen and nutrient delivery to tissues,
supporting overall cardiovascular health.
2. Enhanced recover: Alternating between the sauna and cold plunge reduces
muscle soreness, accelerates the elimination of metabolic byproducts, and
promotes a quicker recovery post-exercise.
3. Stress reduction and mental clarity: Yoga, breathwork, and the meditative
aspects of the sauna encourage the release of endorphins and promote
relaxation, leading to improved mental clarity and reduced stress.
4. Detoxification: Sweating in the sauna facilitates the elimination of toxins through
the skin, while the cold plunge stimulates the lymphatic system. This dual action
supports the body’s natural detoxification processes.
5. Balanced energy and flexibility: Stretching and yoga improve flexibility,
contributing to better posture and reduced muscle tension. The practices
cultivate a balanced flow of energy throughout the body, promoting a sense of
lightness and ease.
If you’re looking to upgrade your wellness routine, consider taking a page from the
Nordic tradition and incorporate these holistic practices to better support your body,
mind, and spirit.
Amy and Sean Maguire recently opened The Well located in Greensboro’s Cowles
Clinic. The Well has created a comprehensive approach to enhance physical and
mental vitality, offering Nordic sauna, cold plunge, and a variety of classes including
yoga, meditation, breathwork, stretching and hot yoga. To celebrate its grand opening,
The Well is offering a 1-hour Nordic Sauna and Cold Plunge experience for just $30
through March 31 st . Learn more at www.lakeoconeewell.com.

Embracing Wellness

Embracing Wellness: The Transformative Power of Nordic Sauna, Cold Plunge, Yoga,
Breathwork, and Stretching
In the quest for optimal health and well-being, individuals are increasingly turning to
holistic practices that integrate the body, mind, and spirit. The Nordic tradition,
renowned for its commitment to well-being, offers a combination of sauna, cold plunge,
yoga, breathwork, and stretching.
The Well, a new wellness center in Cowles Clinic, Greensboro, is creating a
comprehensive approach to enhance physical and mental vitality. The Well offers Nordic
sauna, cold plunge, and a variety of classes including yoga, meditation, breathwork,
stretching and hot yoga. The experienced, innovative, instructors are local, unmatched
leaders in their field. This article explains Nordic sauna and cold plung and explores the
myriad benefits of these practices and their synergistic effects on our overall wellness.
Nordic Sauna: A Heat-Infused Sanctuary
Nordic sauna culture dates back centuries and is deeply ingrained in the lifestyle of
countries like Finland. The sauna experience involves exposure to intense heat,
typically in a wooden room with heated stones. Unlike other saunas you have
experienced, The Well The benefits of regular sauna use extend beyond relaxation;
they include improved cardiovascular health, detoxification through sweating, and
enhanced circulation. Saunas promote muscle relaxation, alleviating tension and
promoting a sense of calm.
Cold Plunge: The Invigorating Contrast
A Nordic sauna experience is often complemented by a plunge into icy-cold water,
creating a powerful contrast that invigorates the body. Cold plunges stimulate
circulation, reduce inflammation, and boost the immune system. The sudden change in
temperature also induces the release of endorphins, providing a natural mood lift. The
combination of sauna and cold plunge promotes resilience, leaving individuals feeling
refreshed and revitalized.
Yoga, Stretch, Breathwork & Meditation: Uniting Body and Mind
Yoga, originating from ancient Indian traditions, has become a global phenomenon
celebrated for its holistic approach to health. The practice of yoga involves physical
postures (asanas), breath control (pranayama), and meditation. Its benefits are vast,
encompassing improved flexibility, enhanced strength, stress reduction, and mental
clarity. The union of body and mind in yoga cultivates self-awareness, fostering a sense
of balance and inner peace.
Breathwork: Harnessing the Power of Breath

Conscious breathwork is a transformative practice that often accompanies yoga and
meditation. Techniques such as deep diaphragmatic breathing or controlled rhythmic
breathing can have profound effects on the nervous system. Benefits include reduced
stress, increased oxygenation of tissues, and improved mental focus. Integrating
breathwork into a wellness routine enhances the mind-body connection, promoting a
state of calm and mindfulness.
Stretching: Flexibility for Physical Harmony
Stretching is a fundamental component of any well-rounded fitness routine. Whether
incorporated into a yoga practice or performed independently, stretching improves
flexibility, reduces muscle stiffness, and prevents injuries. Regular stretching enhances
joint range of motion and promotes better posture. The combination of dynamic and
static stretching in a routine contributes to overall physical harmony, allowing the body
to move with ease.
Synergies and Holistic Wellness:
The magic happens when these practices are woven together into a holistic wellness
routine. The heat of the sauna primes the body for stretching and yoga, promoting
greater flexibility and muscle relaxation. Following intense physical activity, the cold
plunge serves as a refreshing and invigorating conclusion, promoting recovery and
reducing inflammation. Breathwork acts as the thread connecting these practices,
grounding the individual in the present moment and facilitating a deeper mind-body
connection.
The results have been proven by internationally recognized experts such as Mayo
Clinic, Johns Hopkins, Dr. Mark Hyman, Emory and countless others. The benefits
include:
1. Improved Circulation: The combination of sauna and cold plunge induces
vasodilation and vasoconstriction, promoting healthy blood circulation. This
dynamic circulatory response enhances oxygen and nutrient delivery to tissues,
supporting overall cardiovascular health.
2. Enhanced Recovery: The contrast between heat and cold is renowned for its
role in muscle recovery. Alternating between the sauna and cold plunge reduces
muscle soreness, accelerates the elimination of metabolic byproducts, and
promotes a quicker recovery post-exercise.
3. Stress Reduction and Mental Clarity: Yoga, breathwork, and the meditative
aspects of the sauna contribute to stress reduction. The practices encourage the
release of endorphins and promote relaxation, leading to improved mental clarity
and emotional well-being.
4. Detoxification: Sweating in the sauna facilitates the elimination of toxins through
the skin, while the cold plunge stimulates the lymphatic system. This dual action
supports the bodys natural detoxification processes, promoting overall health.

5. Balanced Energy and Flexibility: The holistic combination of stretching and
yoga improves flexibility, contributing to better posture and reduced muscle
tension. The practices cultivate a balanced flow of energy throughout the body,
promoting a sense of lightness and ease.
Check out The Well, sign up for a class today. Try their March Madness special.
March 1-17 you can try Nordic Sauna and Cold Plunge for $30 for an hour visit.
www.lakeoconeewell.com

Massage Guns

By: Dr. Alyssa Musgrove
At home massage devices seem to be all the rage these days. If you recently acquired
a massage gun over the holidays or have already purchased one of these popular soft
tissue tools, it’s important to know the best ways to use these devices to experience
relief and avoid injury.
Massage guns have many different names, but most offer a form of vibration or
percussion therapy that help promote blood flow, circulation and lymph drainage. This
type of therapy allows more oxygen and nutrients into muscles, aiding in the tissue
recovery process. Some people find they recover faster from workouts and experience
less discomfort from exercise after applying percussion or vibration to stressed soft
tissue areas.
Many people report improved range of motion after using massage devices. When
muscles become shortened for long periods of time, they place additional stress on
joints. This stress decreases range of motion and flexibility, putting you at risk for injury.
Applying pressure on muscles after using them causes them to become more relaxed
and less likely to place strain on surrounding joints and tissues. Some research shows
applying pressure, such as massage, vibration or percussive therapy, to a muscle while
actively stretching it could increase the range of motion of that muscle by 30-50% in just
30 seconds.
Generally speaking, at-home massage devices are safe and low risk, but be sure to
follow these tips:
Use your massage tool on your hips, legs, feet, back and arms but AVOID your
neck, spine and other bony areas. If the device comes in contact with the spine,
or directly onto a bone, it can be dangerous and potentially cause injury.
Use your massage device in moderation. Overuse can aggravate tissues in the
body and potentially lead to injury, or leave you suffering with unnecessary pain.
Limit sessions to no longer than 2 to 3 minutes at a time. Longer sessions using
soft tissue devices are not always better. Some areas can tolerate higher
amounts of intensity and longer durations then others. Small areas like your
forearms (great for those who work with their hands all day) will benefit from a
couple minutes of therapy compared to large muscle groups like your hips and
thighs, which may be able to tolerate up to 5-10 minutes.
Explore different muscle groups. One of my favorite areas to target is the bottom
of my feet after a long day of standing at the office.
Healthy tissue does not hurt when you press on it. If you are experiencing
tenderness when applying the tool to the skin, that area could benefit from
therapy, just be aware of your pain tolerance. Any sore or tender area is a cue to
do less.

Use the adjustable speeds and different massage head attachments to your
advantage. If the surface area is small and sensitive, then choose a lower setting
and work your way up to a higher speed and intensity.
When just beginning to use your device, test an area first, using a low intensity
for short duration and then monitor your body’s reaction over the next day or two.
If you notice any discoloration in your skin, such as the skin becoming red
immediately after or any bruising long term, shorten your session and intensity.
Finally, if you feel any numbness, tingling, sharp pain, or a sensation of pins and
needles, stop immediately. These are signs the massage gun may not be right
for you or that particular area.
Although at-home massage devices offer a high level of convenience, keep in mind
these devices should not replace professional massage therapy. Licensed massage
therapists have extensive training that allows them to deliver more significant results
than what you can achieve with an at-home device. Professional massage therapy can
be a powerful tool in your healthcare regimen, as it elongates and relaxes muscles,
allows you to hold your chiropractic adjustments longer and helps the body to eliminate
toxins.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Boost Energy at your Desk

Energy boost instantly while at your desk
By: Dr. Alyssa Musgrove

An afternoon slump, whether it is literal (posture) or figurative (energy), can affect us all from time to time. Many people find that, around 3p.m., their eyelids begin getting heavy and their posture starts to slump. When this happens, it’s tempting to reach for the caffeine or begin scrolling through social media out of boredom. But before you try the usual pick-me-ups to help shake off that sluggishness, consider a few of these simple tips. Many of these suggestions take less than a minute and, as a bonus, can be done right at your desk.

Posture is part of the problem
Research shows a slumped posture can have a physical effect on the body.  This is because slouching decreases the amount of oxygen available to tissues (especially the brain) because the lungs and chest are compressed as one slouches forward. Lack of oxygen to the brain hinders abstract thinking. One study at the San Francisco State University reported that students were better able to solve math equations while sitting up straight with their shoulders back, as opposed to being slumped over with their shoulders compressed.

Here are a few ways to improve your posture – and, thus, your performance — at work or school:

•Set an alarm on your phone, watch, or computer to go off every 20 to 30 minutes. When it sounds, get up and move your body in some way. Take a short walk to get water or use the bathroom, or try to march, skip, or dance in place. Break free of a desk rut by working in a few pushups, lunges or squats.
•Have your vision professionally checked. Many instances of poor posture are the result of people leaning in toward their computer screen because they can’t see well.
•Ask a colleague or friend to snap a picture of you from the side when you’re not expecting it, especially toward the end of the day. This will give you an unbiased view of your work posture. Do you have room for improvement?
•Working on a laptop? You’re almost surely collapsing your posture, bringing your head down to see the screen. A simple fix: Buy a detachable keyboard and raise your laptop on a riser or some thick books. The goal is to have your screen at eye level. This will prevent poor posture and decrease upper neck and shoulder tightness.

Go for better flow
“Increasing energy is all about improving lymphatic flow,” says postural alignment specialist Justin Bradley. The lymphatic system consists of the spleen, thymus, tonsils, and adenoids, as well as multiple channels and nodes throughout the body. While the lymphatic system plays a role in protecting us against infection and disease, it also contributes to our energy levels. “Lymph travels through the joints in your body—your shoulders, hips, knees, and ankles,” Bradley explains. “When you drive to work, sit at a desk all day, drive home, and relax on the couch, you’re not moving your joints through their full range of motion and, as a result, lymph becomes trapped and grows stagnant.”

Bradley recommends performing moves that re-align your joints to get your energy flowing again. The following overhead extension is a simple way to do just that:

•Stand with your feet pointing straight ahead and about one fist’s width apart.
•Extend your arms in front of you, drop your shoulders, interlace your palms, and point them away from you.
•Bring both arms overhead so your palms face the sky. Gaze upward toward your hands as you actively work to keep your arms straight up without leaning back.
•Hold for 30 seconds as you breathe deeply.

You can also try this desk-friendly yoga sequence designed by Katy Hanlon, a certified yoga instructor, to help stimulate energy and focus.

Seated Tadasana with Cactus Arms:
•Sit up tall and ignite your abdominals, stacking your head directly over your torso.
•Keeping a soft bend in your elbows, extend your arms above your head. Palms should be facing out, fingers spreading wide, and wrists aligning over your shoulders.
•Inhale through your nose, reaching high with your hands without shrugging your shoulders to your ears.
•Exhale through your nose and squeeze your shoulder blades together as you bend your elbows out to the sides until your upper arms are at shoulder height, creating “cactus” arms. Lift your heart toward the ceiling and, if you have no neck issues, release your head back slightly.
•Repeat 10 times.

Reach for Energizing Oils
My doctorate studies required numerous hours of sitting in class, followed by long study sessions. Essential oils were a helpful tool for boosting my energy, while also increasing my focus and memory. Specifically, I would reach for peppermint, eucalyptus and rosemary oils. Citrus oils, such as orange, lime, lemon and grapefruit can also be used to revitalize and invigorate. The simplest way to use these oils is by applying one to two drops of the oil in your palm, rub your hands together, and then cup your hands around your nose and inhale deeply.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Surviving the Season of Sugar

Surviving the Season of Sugar

By Dr. Alyssa Musgrove

 

The time period from Halloween through Easter has been called the “sugar season” because of the litany of celebrations during that time period where sugar takes center stage. With Valentine’s Day just around the corner, we’re right in the middle of this sweet time of year, which might have you wondering how a health-minded person should navigate this season.

Fact is sugar consumption has been on the rise for years. In the 1700s, the average adult consumed about four pounds of sugar a year.  Today, the United States Department of Agriculture estimates the average adult eats between 150 and 170 pounds of sugar a year.  That works out to 22 teaspoons of added sugars a day in the form of foods, drinks and sweets — far over the recommended 9 teaspoons a day for men and 6 teaspoons a day for women.

High-sugar diets have been associated with a host of chronic health conditions, from diabetes, to heart disease and even cancer. Researchers from Harvard Medical School report that up to 80 percent of all human cancers are driven by the effects of glucose and insulin, which stimulate cancer proliferation, migration and invasiveness.

Problem is, sugar can be hard to quit. Part of the reason is physiological – when you eat sugar, the brain releases dopamine, a neurotransmitter that activates the brain’s pleasure center.  The brain likes this feeling and begins to crave more. That means the more sugar and excess carbohydrates you eat, the more your cravings will persist.

But it is possible to break the cycle. The tips below provide some guidance for kicking the habit once and for all:

Plan ahead

As the saying goes, if you’re failing to plan, you’re planning to fail — and this is definitely the case with sugar cravings.  Don’t want to wait until you’re starving to make decisions about what you will eat. Plan your meals and snacks in advance – ensuring that each is a mix of protein, healthy fats and phytonutrients from vegetables or fruit.

 

Eat regularly

When you go too long between meals, blood sugar tends to drop.  This makes you feel hungry and more likely to crave sweet, sugary snacks for a temporary energy boost.  Aim to eat at regular intervals — every three to four hours — which usually equates to three meals and two snacks a day.

 

Ditch the sugary beverages

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet.  If you find it hard to pass up carbonated drinks, try switching to sparkling water or seltzer water, which provide the “fizz” without the sweetness.  Add lemon, lime or orange slices for natural flavor.

 

Reach for fruit

If you’re craving something sweet, reach for fruit first.  Fruit contains fructose, which is metabolized differently, and also contains vitamins, minerals, and fiber.  But limit fruit to 2-3 servings a day – one serving of fruit is about the size of a tennis ball and equivalent to a ½ cup.  Be sure to stick to lower glycemic options like berries and green apples rather than pineapple and watermelon.

 

Beef up your breakfast

The standard American breakfast is typically a mix of carbs and sugary or starchy foods, which sets the stage for more cravings throughout the day.  A “healthy” breakfast of low-fat yogurt and granola can serve up over 55 grams of added sugar. Revamp your plate by shooting for a serving of protein, some healthy fats and a dose of phytonutrients.  An example would be: two eggs scrambled in grass-fed butter with a side of sautéed spinach.

 

Limit pre-packaged food

While it’s difficult to omit packaged foods entirely, consider making your own condiments, desserts and soups so you can control the amount of sugar that goes into them.  If you do use packaged foods, read labels carefully and calculate the sugar content per serving.  Four grams of sugar is equal to one teaspoon.

 

Nix the artificial sweeteners

While it might seem logical to substitute artificial sweeteners for the real thing, these alternatives often make cravings worse. Researchers have found artificial sweeteners can change the palate, causing you to desire more in order to feel satisfied. For a natural sugar boost, reach for green leaf stevia.  (Try to avoid stevia extracts and altered stevia products like Truvia, which are processed and can contain other ingredients.)

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Shin pain

By: Dr. Alyssa Musgrove

Have you ever experienced pain in the front of your lower leg after vigorous
physical activity? If so, you may have experienced shin splints, a common injury that
occurs between the knee and ankle.

While not a serious condition, shin splints can be very painful and can reoccur.
Shin splints may start out as a muscle ache and then progress into sharp, shooting
pains accompanied by swelling. The pain is usually located on the front of the lower leg,
along the outside or inside of the shin. The pain begins when you perform weight-
bearing physical activity and worsens after exercising is complete. In severe cases, any
weight-bearing activity, such as standing or walking, will make the lower leg throb or
burn.

The pain associated with shin splints results from an excessive amount of force on the
shin bone, muscles and tissues that attach to the surrounding area. The force causes
inflammation and swelling of the tissues, which increases the pressure leading to pain.

Common causes of shin splints include:
beginning a new exercise routine
running with bad form
improper alignment of the feet (i.e. fallen arches, overpronation, supination, flat
feet)
not allowing appropriate recovery time running on hard surfaces, such as pavement
running on unstable terrain or uneven surfaces
activity that involves going uphill or downhill
wearing new sneakers too long
wearing worn-out sneakers
improper warm-up techniques before activity
lack of flexibility or mobility
not properly stretching after activity
sudden change in physical activity
a previous injury that healed incorrectly
participating in sports that have fast stops and starts, such as soccer, tennis, basketball, racquetball and dancing

Shin splints can also be caused by repetitive stress placed on connective tissues, as
can happen with over-training. If the root cause of your pain is not addressed, the pain
can reappear quickly.

There are some steps you can take at home to help ease the discomfort of shin
splints. Since the injury is caused by activity, rest is always the most important step.
Rest allows the body time to recover and can make a huge difference. Rest does not mean being inactive and idle all day. Rather, just decrease the intensity and duration of your activity to allow your legs time to heal.

Ice or cold compresses placed directly on the problematic area can reduce the swelling
and help numb the pain. Apply for 10 to 20 minutes at a time and repeat 3-5 times for
the first few days. Elevate the legs for additional healing.

To prevent shin splints – or keep them from reoccurring – follow these steps:
1) Focus on proper tissue recovery after activity. Foam rolling, massage and
stretching the calves can all be helpful. To foam roll the calf muscles, place the
foam roller on the floor. Place the lower part of your leg on top of the foam roller,
and move the leg back and forth and side to side, for 30 to 60 seconds. Repeat 5
to 10 minutes daily.
2) Wear supportive shoes. Some sneakers support your feet and shins more than
others.
3) Replace your shoes once they are worn out, typically every 350 to 500 miles.
4) Consider adding arch support. Insoles are a great addition that can properly
support your feet. Be sure to talk to a professional who specializes in measuring
and assessing feet and arches.
5) Wear compression socks or compression wraps. Both can be helpful in
supporting the soft tissue surrounding the shin.
6) Incorporate cross-training. Perform multiple types of exercise each week, rather
than continually performing the same activity with the same force. This helps
reduce the amount of repetitive stress on your legs, builds strength in other areas
and takes pressure off your shins. For example, if you are a runner, try breaking
up your weekly activity by adding a day or two of yoga, TRX, biking, swimming or
simply walking.
7) Warm up prior to activity and perform proper stretching before, after and in
between workouts – especially focusing on the glutes, IT bands and calves.
8) Do not exercise through the pain.
9) Ensure you maintain proper form when exercising.

Some choose to self-diagnose shin splints, but it is always advised to see a doctor or
physical therapist. They can take a proper case history, perform a physical exam and
take an x-ray in order to prescribe the appropriate treatment and rule out more serious
injuries that can mimic shin splints, such as a stress fracture.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Tendon Trouble

By: Dr. Alyssa Musgrove

When you feel a new, painful twinge in your body, it is common to wonder if it might be your arthritis spreading. However, not all pain is arthritis related. It is possible the new, painful area is caused by a condition commonly known as tendonitis.

Tendons are thick, fibrous cords that connect muscles to bone. When a muscle contracts to move a bone, the tendon supports that action. Tendonitis is inflammation or irritation of a tendon and usually occurs near a joint, which is why it is often mistaken for arthritis. It can affect people of all ages, sizes and levels of physical activity, however is most common in adults over the age of 40.

Tendonitis is most commonly caused by over-use or repetitive movement patterns. Some forms of tendonitis are named after the sports in which they commonly occur, such as tennis elbow, jumper’s knee, pitcher’s shoulder and golfer’s elbow. Tendonitis can also be caused by physical activities of a longer duration that are outside of your normal routine. For example, power washing, spreading pine straw or cleaning the boat. Similarly, a longer walk than usual, or a walk on a terrain that is not routine exercise for you, can also cause sudden tendon irritation. Other common activities that can trigger tendonitis include dancing, gardening, cleaning or skiing without proper warm up or stretching afterward.

Tendonitis typically involves pain that worsens with motion and improves with rest and appropriate treatment. Symptoms can re-occur in the same area of the body and include redness, swelling, and warmth at the site. Some types of tendonitis can occur suddenly and last for a few days, while other types accumulate over time and last for weeks to months.

If the cause of your tendonitis is over-use, you may be told to rest the area and reduce (or avoid) the particular activity. Cold therapy is a great first line of defense to help reduce pain and swelling. A general rule of thumb is to apply ice to the area for 15-20 minutes, followed by at least 20 minutes off. This cycle can be repeated every 2 to 3 hours for the first 24 to 48 hours after your injury. (Never place ice directly on the skin. Always cover the skin with a light absorbent towel, piece of clothing, paper towel or dish towel to prevent frostbite. If you don’t have an ice pack, a bag of frozen peas or corn will work just fine.)

Certain supplements can help lower inflammation and nourish damaged tissues.  Omega-3 oil is an anti-inflammatory fat needed to control swelling. It is most commonly found in wild-caught fish but can be supplemented in higher doses as a pill or liquid. Turmeric can be used in cooking or also taken in capsule form, tea or essential oil. Bromelain is an enzyme in pineapple that has anti-inflammatory effects and aids in tissue repair. Collagen makes up ligament and tendon tissue. It can be taken in powder form, or consumed as bone broth, to restore your supply and strengthen weakened areas.

Ensuring the correct body position and correct posture during the problematic activity is important when trying to prevent the injury from recurring. Warming up the tissues and area before, during and after the activity is also useful. Start new exercises slowly. Pace yourself when undertaking abrupt, abnormal chores. Take enough rest days between workouts if you are starting a new routine as your tendons need time to catch up with any new form a of movement.

Sometimes supporting the area with a splint, wrap bandage, compression sleeve or kinesiology tape can help take pressure off the tissues and allow them to heal. Kinesiology tape is a therapeutic tape applied strategically to the body to support tissue, decrease pain and swelling, and improve performance. It is best to consult with a medical provider or physical therapist who is trained in the proper application before you try to apply it yourself.  Corticosteroid injections are a more invasive option that can provide short-term pain relief for tendonitis. These powerful anti-inflammatory drugs are injected directly into a joint or tendon at a doctor’s office.

If tendonitis continues, or you ignore symptoms and overuse an unhealed injury, there is a possibility of the tendon rupturing or developing lesions on the tendon that may require surgery. The best treatment for tendonitis depends on case history and a physical exam to rule out any other conditions or problems. A chiropractor can assess your posture, give you tips for performing certain activities in a safer way, increase flexibility by making sure the nervous system is working properly and increase joint mobility.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Meal Planning in the New Year

By: Dr. Alyssa Musgrove

 

With the start of the new year often comes a recommitment to the healthy habits we’d like to establish in our lives. If one of your resolutions is to eat healthier in 2024, there’s an easy tool that can help: meal planning. Taking some time to prep meals for the upcoming week or stocking the freezer with easy-to-reach-for meal options not only ensures you continue to make healthy choices day-to-day, it also saves time and money in the long run.

 

When it comes to meal planning, there is no “correct” method. Your approach may differ based on your cooking ability, personal goals, food preferences and schedules. If you eat fast food or takeout several nights of the week, you might have a goal to limit the times you eat out. If you already make a weekly shopping trip, your goal might be to choose one day when you do most of the cooking rather than firing up the stove or oven every night. If you are someone who regularly cooks at home, you might decide to spend a few extra minutes on Sunday creating a weekly meal schedule so you are not deciding last minute what to make and can be sure to have needed ingredients on hand.

 

The best way to start the meal planning process is to pick a day of the week to plan your menu — be it a menu for a week or a menu for the month. Then, make your grocery list. Be sure to take inventory of what you already have in the pantry, fridge and freezer. Some people prefer to designate a particular day of the week to a specific type of recipe and plan accordingly, such as Meatless Monday, Taco Tuesday, Crock-Pot Wednesday, Stir-Fry Friday, and Soup and Sandwich Saturday.

 

If you need some inspiration for your menu, here are a few of my prep-ahead favorites:

 

Breakfast: Egg cups, sweet potato hash, yogurt and fruit bistro box, overnight oats, breakfast taco scramble or breakfast burrito, chia seed pudding, smoked salmon breakfast bowl and boiled eggs.

 

Lunch: Mason jar salads (put the dressing at the bottom or add at time of eating), sandwich wrap, chicken or tuna salad on greens or toast, burrito bowl, roasted vegetables or zucchini noodles with pesto.

 

Dinner: Chili, stews, soups, salmon and asparagus, chicken parmesan, quinoa salad with a southwest twist that can be eaten hot or cold, stuffed bell peppers, spaghetti and meatballs, chicken and broccoli, one pan stir-frys and dinner casseroles.

 

The secret to efficient meal prep is multi-tasking. While foods are baking or simmering, chop fresh fruit and vegetables for grab-and-go snacks, or wash and dry salad greens for later. If you prefer not to pre-cook proteins, consider pre-chopping and marinating fish, poultry, tofu or meat so you can quickly pop them into the oven or a stir-fry later in the week. Consider making a double batch of a particular recipe or extra portions for another day or two of meals. Extra portions can also be frozen for later use. Get a head start on lunches by dividing prepared food into individual containers on prep day. You’ll earn yourself an extra 10 minutes of sleep knowing your lunch is ready for you to grab on your way out the door!

 

Planning meals in advance helps ensure we don’t head to the drive thru or reach for unhealthy options when hunger strikes. Meal planning is a habit you can develop now to stay on a healthy eating track throughout the new year.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Find Your Rhythm

By Dr. Alyssa Musgrove

 

Do you struggle with sleep disturbances?

 

Do you feel fatigued, irritable, or moody?

 

If you struggle with sleep and energy levels, your circadian rhythm likely needs some TLC.

 

Your circadian rhythm is your body’s internal clock. It affects your sleep patterns, as well as your hormones, body temperature and eating habits. Our circadian rhythm is critically important because it directly impacts our mitochondria, the powerhouse of the cells. If our mitochondria are not working properly, it affects our longevity and how we age. Loss of rhythm has been linked to host of chronic diseases, including cancer, diabetes, and obesity.

 

Every day we encounter things that can have a detrimental effect on our circadian rhythm. The good news is there are several simple things you can do to get your rhythm back – and they’re free! Here are few suggestions:

 

Watch the sunrise every morning. The red light from the sun is healing to the pituitary and the pineal gland and sets the pace for the entire day. Do not expose yourself to blue light as the sun is rising – that means hold off on picking up that phone for the first hour of the day.

 

When the sun sets, limit the blue light. Don’t shoot the messenger, but you really shouldn’t be on a screen after dark. Screens emit blue light, which can be beneficial during the day, as blue wavelengths boost attention, reaction time, and mood. But at night, blue light exposure from your computer, tablet, phone, and even TV suppresses the secretion of melatonin, a hormone that greatly influences our circadian rhythm and sleep. If you must get on your computer after sunset, consider using blue blocker glasses or installing an app on your computer and phone that will adjust the color of the screen to a warmer tone as the night wears on. Avoid bright screens all together two to three hours before bed.

 

Stop eating three hours before bed

The later we eat at night, the more it affects our metabolism and blood sugar. If you need a snack after dinner, eat before bed, wake up in the middle of the night to eat, or must eat immediately upon waking, that’s a sign that your metabolism needs some attention.

 

An MD Anderson study of 44,000 people looked at the timing of meals and showed those who fasted just 13 hours a day — meaning they finished eating at 6 p.m. and didn’t eat again till 7 a.m. — saw a 70 percent reduction in the recurrence of cancer. The study found it didn’t matter what the participants ate. It only looked at the timing of their meals. A 13-hour overnight fasting window helps your body “take out the trash” and reset itself for the following day.

 

Get to bed by 11 p.m. (at the latest)

One of the most profound ways we can heal our bodies is through sleep. From 11 p.m. to 3 a.m. your liver is doing its job breaking down, repairing, and rebuilding. It’s also dealing with your blood sugar issues, hormonal processes and neurotransmitter processes.  If you’re awake during that time, you are basically preventing your body from doing this important work.

 

If you’re a night owl, getting to bed earlier might require you changing up your schedule a bit. Start by pushing your bedtime back 15 minutes earlier a night. Even if you’re wide awake, laying there at 12 30 a.m., it pays to work on this new habit. Remember, it takes 30 days to establish a new habit and a good 90 days to solidify it.

 

Clean up your sleep environment

Your bedroom should be completely dark. Invest in blackout curtains, if necessary, and keep the temperature cool. While you’re at it, keep all electronics out of the room. Turn your wi-fi router off at night (you can easily do this by putting it on a timer) and watch what happens to your mood, sleep rhythm, blood sugar, and blood pressure.

 

If you are alive and living on the planet today, your circadian rhythm is likely taking a hit. Do what you can, when you can, to protect this rhythm and ensure good health for years to come.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.