Whiplash is a common condition, which occurs to an individual’s neck following a quick acceleration-deceleration force, most commonly from car accidents. The term “whiplash injury” describes damage to both the bone structures and soft tissues, while “whiplash associated disorders” describes a more severe and chronic ailment.

The good news is that whiplash is generally not a life threatening injury, but it can lead to a prolonged period of partial disability.  Most people involved in minor motor vehicle accidents recover quickly without any chronic symptoms. However, some people experience symptoms for years after the injury.

Treatment of whiplash depends on the symptoms present.  The most important issue in the management of whiplash is optimal education of the patient about their injury. This includes information on the cause, likely course of treatment, and expected outcomes. Patients need to understand that this is a real injury, but that nearly all patients have the ability to fully recover.

Often the initial treatment for whiplash has been a soft cervical collar. The goal of the collar is to reduce the range of motion of the neck and to prevent any additional injuries. However, recent studies have shown that more prolonged immobilization actually can slow the healing process.

Patients involved in early range of motion exercises have been shown to have a more reliable and rapid improvement in their symptoms. This treatment typically involves range of motion and rotational exercises.

If you suspect you have whiplash and would like to discuss your treatment options, please give our office a call.  We may be reached at (651) 255-9999.  If you would like to learn more about our programs and services, please visit our website at www.caronchiro.com.

The doctors of Caron Chiropractic are known for their treatment of conditions involving the spine and neck. 

The foundation of treatment for stiffness and pain associated with spondylitis (inflammation of the vertebra) includes physical therapy/exercise and good posture habits. Doctors may also prescribe medications to help alleviate symptoms. Once pain and inflammation are reduced, proper exercise is critical to regain and/or maintain good posture and mobility.

Practicing good posture techniques impacts the way a person with spondylitis feels and looks.

People with spondylitis often are fully aware of the pressure imposed by gravity.  A vicious pain-poor posture cycle begins because of a tendency to bend over when experiencing pain in the spine, further increasing the amount of strain on the spine.  The cycle continues.

Follow the posture habits below and you will begin to feel improvement in your condition.

Back Against the Wall
Within view of a full-size mirror, stand against a wall to evaluate your posture. Put your heels about three inches away from the wall. Your buttocks and shoulders need to be as close to the wall as possible- even touching lightly. Don’t strain. Hold for six seconds, relax, and do it again.

Think Tall
Hold your head in a balanced manner over the trunk in a sitting or standing position. The chin should be horizontal and parallel to the floor, drawn back slightly and centered. Try to stand, walk and sit “tall” at all times.

Prone Lying
Lie face down on a firm surface, such as the floor or a firm bed. If unable to lie flat in this position, place a pillow under your chest and a folded towel under your forehead. Start slowly; maybe you can only accomplish prone lying at first for a few minutes. It’s often helpful to do this posture training after a warm shower or bath or whenever the body is warmed up. The head may be positioned directly downward, resting on the hands, or turned to the left or right, or alternated during the course of twenty minutes.

Try these tips out and call our office at (651) 255-9999 to schedule an appointment with one of our doctors.

The doctors of Caron Chiropractic are committed to improving your health in every way possible. Resolving low back problems for our patients is one example of this commitment.

Please note, if you have had a history of low back problems, it is important that you see your chiropractor before initiating any exercise program for your back.

The lower back, which contains the muscles on either side of the spine (erector spinae) is strengthened with bent over rows, dead lifts, and hyperextensions. Lower back muscles work together with the oblique abdominal muscles and the quadratus, to support the spine and give greater range of motion. Realize that the muscles of the lower back function differently than many other muscles in the body, and are mainly stabilizers, giving the body support and stability. When strengthening your back it is essential that you start slow. Build upon your progress.

Below is listed an exercise which can be used to strengthen your back.

Alternating Supermen

• Lie face down on a mat with your arms stretched above your head (like superman)

• Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).

• Hold for 3 seconds and relax.

• Repeat with the opposite arm and leg.

If you have questions concerning this exercise, don’t hesitate to give our office a call. We may be reached at (651) 255-9999.

Healthy living means making positive choices that enhance your mental, physical and spiritual health.  The doctors of Caron Chiropractic promote the achievement of a healthy balance in life.

A few tips we can offer to achieve this healthy balance include:

•Eat nutritiously, choosing a variety of foods from all of the food groups;

•Build a strong circle of social contacts to create a supportive environment of people who love you and respect you;

•Stay active physically to keep your body strong, reduce stress, and improve your energy.

•Choose not to smoke; and

•Put an end to other lifestyle practices that wear you down and have negative consequences.

Let us keep you informed about how to develop positive health practices that address your spiritual, physical and mental health needs.  Give our office a call and let us get you on your way to a healthy balance.  We may be reached at (651) 255-9999.

Sugar hurts us in a lot of ways, but the most harmful is that high blood sugar is toxic to the blood vessels that carry sugar throughout our bodies and, wow, it is hard to break free of that addiction.

Sugar addicts are a funny gang, they want to have their cake and eat it too. Most people’s solution to sugar addiction is to ask for a substitute: “if I can’t have my sugar,” they say, “what can I still eat that is sweet?” This would be like a cigarette smoker asking if it were okay to smoke cigars rather than cigarettes.

What You can do to Break Free of Sugar
First you need to be prepared. No one tells a cigarette smoker or a junkie that it is going to be easy to break free of their habit; sugar addiction is the same. Prepare for a battle. Studies show that sugar addiction is every bit as powerful as addictions to alcohol, cigarettes and other habit-forming drugs, so you will have a tough road ahead of you. However, the way you feel after kicking sugar and the health benefits are well worth the effort. Here are a few mental pieces of luggage you need to pack for your journey.

•Out of sight and Out of Mind – the best assistance you can give yourself is to take everything sugary and get it out of your house, workplace and, yes, even your car. Many of our sugar-eating habits are just that: habits

•You will have cravings – Sorry, but there is nothing to do about this. Understand, though, that cravings do get better over time and many people are surprised when they break down and try something sweet after being sugar-free for a while that the thing they were craving doesn’t taste all that great and the wonder why they were craving it in the first place.

•Artificial Sweeteners are not an option –These chemical sweeteners do much harm to our bodies; some speculate that the harm done by artificial sweeteners is greater than even sugar itself.

•There are no substitutes – Remember, you don’t give an alcoholic even non-alcoholic beer once they are sober. As long as you are using substitutes, you are still addicted to sugar.

Let’s get healthy together and lessen our sugar intake.  Please give our office a call if we can be of any assistance to you.  We may be reached at (651) 255-9999.  Or, visit us on the web to learn more about our programs and services.

Neck Sprain
The term, neck sprain is used when a ligament is hurt.  There are seven bones in your neck called which are called cervical vertebrae.  These bones are connected to each other through ligaments, which are strong bands of connective tissue. When the neck is moved in an extreme position, it is possible to over-stretch these ligaments.

Symptoms of Neck Sprain
Typically, neck pain is experienced immediately following impact. In the case of a neck sprain, pain can occur several days after. Other common symptoms of neck sprain or whiplash include:

•dizziness and headaches
•tension and muscle pain
•back pain and shoulder pain
•Neck stiffness

Neck sprain is treatable and most if not all symptoms should resolve over time; however, early intervention is key to a speedy recovery. If left untreated, pain and discomfort may become chronic and can easily impact the quality of your life.  Be sure to consult with your doctor immediately following a whiplash injury.

To learn more about the care we provide at Caron Chiropractic, please visit our website.  Give our office a call at (651) 255-9999 to schedule an appointment with one of our doctors.

Let’s face it, many people make a new years resolution to lose weight.  Since this is the case, let Caron Chiropractic provide you with some tools to help make this a healthy and successful goal.  One such tool is to keep a food journal to keep track of exactly how many calories you are taking in.

Being very detailed is noting everything, i.e. instead of writing down sandwich you should write two slices of bread, one slice of turkey, one slice of cheese, ½ tbsp mustard, two slices of tomato, and ¼ cup lettuce.

In this food journal you should write down the food you are eating, what time you’re eating, the exact amount you’re consuming, and the amount of calories and fat you’re taking in.  It also would be a good idea if you noted if you were eating alone or with someone else, the mood you were in or how you are feeling, the total amount of time it takes for you to eat, and if you’re doing something else while eating (playing cards, reading, on computer, etc.).

Studies show that people who stay dedicated and keep track of a detailed food journal lose more weight and actually maintain the pounds lost.  Food journals make you responsible for observing what you are putting into your body.  Food journals provide you with evidence that cutting calories and choosing healthier foods really do translate into weight loss.

Additionally, you may find it beneficial if you write yourself a goal to obtain each week after looking back at previous journal entries.  An example could be, you notice that you are only eating two servings of veggies at dinner, so you decide to incorporate at least one more serving of vegetables everyday at lunch.

Keeping a food journal can feel tedious and time consuming, but if you stay dedicated and really put forth the effort to maintain one, you will truly benefit by losing those unwanted pounds and keeping it off!

The doctors at Caron Chiropractic can help you with any questions you may have concerning getting healthier in 2010.  Give us a call to schedule an appointment at (651) 255-9999!

Losing weight successfully often results in partial or complete back pain relief.  The reason for this is that your muscles work harder in order to help you accomplish everyday tasks if you are overweight.  Another reason is that the extra load on the spine can take vertebrae out of alignment. When you lose weight, you are effectively reducing strain on your spinal column and on your back muscles.

It is recommend that you stay within 10 pounds of your ideal weight in order to keep your back healthy.

Weight loss has many values, beyond the well-being of your back. It can help prevent serious health problems such as heart disease, cancer or diabetes. But whether it’s a back ache or the threat of another health issue that gets you going on a weight loss program, it is important to put forth the effort. Achieving your ideal weight is the key to preventing disease and fully participating in your activities.

If you would like additional information concerning the development of a weight loss program for yourself or a loved one, please give us a call at (651) 255-9999.  If you would like to learn more about our programs and services, please visit us at www.caronchiro.com

The physical demands of skiing can be significant.  How can the average weekend warrior prepare for the slopes and improve their chance of driving home in one piece? 

Here are three excellent exercises to make your back muscles stronger and more flexible for skiing:

1) Lunges- Lunges focus on the thighs and butt. Skiing is a very leg-intensive sport. If you do not train your legs properly for the work, then you may compensate by using other muscles like the back.

Additionally, as you return to the ski slopes, you will use your back for many extraneous activities. You’ll bend over and fool with your boots countless times. You’ll lean over to pick up gear countless times as well. By doing lunges, you train your legs to do more work and give your back the break it needs.

2) Dead Lifts- Dead lifts focus on the lower back muscles. You can use dumbbells, a barbell, resistance tubing or bands, or a cable machine with the handles set low.

Generally, you can use heavier weights when you practice dead lifts. However, you should start with lighter weight and slowly progress.

If you have any previous back injuries, only perform dead lifts with the supervision of a medical professional.

3) Good Mornings- These are beneficial for both your lower and middle back. Unlike dead lifts, you keep the chest lifted forward during these back-strengtheners. This will improve posture and upper-body tone, as well as making the low-back stronger.

Like dead lifts, seek the care of a medical professional if you have a history of back pain or injuries.

By practicing these three exercises diligently for a few months, you will get a stronger back, prevent back pain and injury, and enjoy your powder days more. 

If you have injured your back and need some relief or guidance on strengthening and condition, please give our office a call at (651) 255-9999.  To learn more about us, please visit us at www.caronchiro.com.

Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your chiropractor or physician for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.

· Always stretch before exercise or other strenuous physical activity.
· Wear comfortable, low-heeled shoes.
· Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
· At home or work, make sure your work surface is at a comfortable height for you.
· Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
· Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
· Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
· Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
· If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
· Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

If you have had problems with your back and you would like a consultation from one of our doctors, please give our office a call at (651) 255-9999.  If you would like to learn more about Caron Chiropractic, please visit us at www.caronchiro.com

Let’s start the year off on the right foot.  Spend a few moments reflecting on how you can improve your health in 2010.  Here are a few suggestions to start the ideas flowing…..

Quit smoking:
Smoking, and exposure to secondhand smoke, is the most preventable cause of death in the country. When smokers quit, within just 30 minutes of smoking that last cigarette the body begins changes to combat the damage that cigarettes have caused.

Get more exercise:
Increasing physical activity to at least 30 minutes a day, on five or more days a week, can drastically improve overall health and lower the risk of diabetes, high cholesterol, and obesity.

Improve your diet:
Eat a diet low in fat, saturated fat, and trans fat, and high in fruits and vegetables to reduce cholesterol levels and the risk of obesity and heart disease.

Keep your heart healthy:
Heart disease is the No. 1 cause of death in this country. Having cholesterol levels and blood pressure checked regularly can reduce the chances of heart disease and stroke.

Stay away from excess salt:
A diet high in sodium increases the risk of cardiovascular disease, so limit salt intake to one teaspoon per day. Those 50 or older should make that half a teaspoon. This will help lower blood pressure and decrease the chances of getting heart disease or having a stroke.

Screen for cancer:
Early detection is often the key to beating cancer. Women older than 40 need to schedule an annual mammogram to screen for breast cancer. All patients older than 50 should talk to a physician about a colonoscopy to improve the chances of early detection of colon cancer.

Protect your skin from the sun:
Use a sunscreen with an SPF of 15 or higher, and be sure to increase it to 30 or higher if exposed to the sun for a prolonged period.

Talk to a Chiropractor:
Many people only see a Chiropractor when they’re back hurts, and they often overlook the fact that chiropractic doctors are great resources for information on losing weight, reducing stress, quitting smoking, and other issues that may affect overall health.

Contact Caron Chiropractic with any health concerns or questions.  We may be reached at (651) 255-9999!

The doctors of Caron Chiropractic treat a broad range of sports related injuries involving the neck and back.  Due to the physicality of hockey, players often strain the neck and back either through player-to-play contact or by simply twisting or bending in a way that results in injury.

Common Injuries
In the past decade there has been a sharp increase in neck and spine injuries. Some players adopt a false sense of security when they have protective gear. Usually, injuries happen when you least expect them.

The knee is also commonly injured. Mostly, the injuries are sprains to the medial collateral and capsular ligaments. Cruciate ligament tears are infrequent in hockey.

Shoulder injuries, joint separation, Acromioclavicular, or AC, or separated shoulder is a common injury that occurs both with checking to the boards and falls onto the ice. Other common injuries are shoulder dislocations, gamekeeper’s thumb (tear of the ulnar collateral ligament), and fractures of the hand and wrist.

It is estimated that one-third of injuries are caused by foul play.

Prevention
· wear appropriate tire and equipment, helmet, face mask, shin guards, gloves, etc.
· drink plenty of water so that you won’t be dehydrated
· always warm up and stretch thoroughly
· have a first aid kit on hand at facilities and be able to use it

If you have sustained an injury while playing, give our office a call and we can discuss your treatment options.  Our office number is (651) 255-9999!

Other than sustaining an injury, poor posture is the single largest contributor to back pain and poor spinal health.  The way you stand, sit, sleep and walk are all part of your posture and can all contribute to the health or injury of your spine. If you consistently have poor postural habits, it can lead to long-term injury to your spine.  The bottom line is, an unhealthy spine can lead to many other health problems.

At Caron Chiropractic Clinic, we will work with you to determine how your posture is affecting the health of your back and spine.  You need to be sure that you are doing all the right things to maintain proper posture throughout the day.  Are you using the right chair, the right pillow? Is your work area set up so as to avoid unnecessary bending, twisting or slouching? What can be done to ensure that you are as close to optimal posture all day long? Maintaining proper posture is probably the best thing you can do to avoid damage to your spine.

Please call our office to schedule an appointment with one of our doctors. We can be reached at (651) 255-9999.  To learn more about our organization, please visit us at www.caronchiro.com

Throughout our life, countless environmental hazards work to damage and alter your skin.  More than 70 percent of the visible changes that age the skin are caused by outside factors like detergents, pollutants and the sun.

Besides minimizing exposure to the elements mentioned, we may actually be able to prevent and reverse the visible signs of skin damage by fighting chronic inflammation and maintaining skin barrier function. To do this, we can rely on an all-natural source: good nutrition.

Nutrition for Healthy Skin

Researchers recognize that natural foods have anti-inflammatory properties, mostly provided by antioxidants and healthy fats. Foods containing these skin-healthy fats include fish oil, avocado, flax seed, and olive oil. Olive oil and avocado provide barrier-supporting nutrients, called sterols, and anti-inflammatory monounsaturated (“good”) fats. Vitamins E and C, selenium, green and white teas, apples, cocoa and berries are also skin friendly; they supply protective antioxidants. Probiotics, which are the friendly bacteria in our diets, aid in protecting the skin. Experts also suggest we get more of the aforementioned foods and less red meat, fried foods, salt, sugar and white flour.

The other defense against environmental damage is the antioxidant capacity of the skin. Increasing the antioxidant defense system of the skin is an important strategy for eliminating environmentally induced skin damage. Recent clinical trials in which green leafy vegetables, egg yolks, and marigold flower extracts (all rich in lutein and zeaxanthin) were administered orally, topically, or both indicated that combined oral and topical administration provides the highest degree of antioxidant protection.

Five Tips for Healthy Skin:

• Stay well hydrated throughout the day and particularly during exercise and when the weather is dry.
• Consume a variety of antioxidants and omega-3 fats with food and/or supplementation.
• Avoid excess drying of the skin, which can be caused by detergent cleansers, sun and the wind.
• Apply all-natural moisturizers containing antioxidants, sterols and other healing peptides.
• Minimize ultraviolet (UV) exposure.

If you have questions regarding the material above, please give our office a call at (651) 255-9999 of visit our website.

In a world increasingly dominated by television and processed foods – conveniences that typically keep people indoors and overweight – spending time outdoors is an absolute requirement from a health and wellness perspective. Data suggests a lack of time spent enjoying the outdoors and all it has to offer can directly contribute to obesity, depression and many other health conditions.

Inattentive, impulsive and hyperactive behavior has risen dramatically in recent years. Thinking beyond the widespread use of pharmaceuticals that is standard treatment for ADHD, exposure to the outdoors can have a positive influence on concentration. Children are better able to focus after a 30-minute walk in a natural setting. The reality is, taking walks in nature (e.g., the woods or a beach), compared to in urban or residential areas, has resulted in improvements in ADHD symptoms.

Approximately 25 percent of the U.S. population is affected by depression during a given year. A common non-pharmaceutical treatment recommended for the prevention of depression is exercise. It has been found that “green” exercise provides adults with a “recess” in a natural environment. Joggers who exercise in a natural green setting with trees, foliage and landscape views feel more restored and less stressed than people who exercise in a gym.

The U.S. Centers for Disease Control & Prevention recommends key strategies to prevent childhood obesity including BMI measurement in schools and offering nutritious choices in school meal programs. Physical activity guidelines include daily physical education classes and intramural programs for all grades with active play and recess activities for younger students.

Talk to one of our doctors about the value of a well-rounded lifestyle that can keep you and your entire family healthy.  We can be reached at (651) 255-9999 or visit our website to learn more about us!

As many people know, snow shoveling carries with it a number of risks to one’s health including back injuries.

As with any activity, if you are not accustomed to it you are more likely to get injured. However, in the case of snow shoveling the repetitive heavy lifting and twisting motion further increase the risk of injury. These factors combined with the cold, the slippery ground, and the fact that many people are de-conditioned because of a sedentary lifestyle lead to many back injuries showing up at the chiropractor’s office.

There are easy precautions you can take to help prevent these injuries. The following are some tips to get you through the snow without injuring your back.

· Dress properly for both the weather and the activity. This includes layering your clothing, as this traps air and slows heat loss. These layers should include a synthetic fabric layer such as polypropylene (not cotton) next to your skin, which will wick the moisture away keeping you warmer.  The second layer should be an insulating layer like wool or a fleece. And finally the top layer should be a windbreaker/light jacket with a zipper to let the heat out if you do start to get hot from shoveling. These layers will help keep your muscles and joints warm in the winter air. Warm muscles and joints are less likely to get injured.

· Make sure you have the proper footwear with good traction. In fact, I even suggest removable accessories that you can put on the bottom of your shoes to help grip in the snow and ice (either metal “cleats” or coils). There are a number of products that you can find at most sport shops. I find them very useful in all sorts of winter activities.

· Ensure that you warm up before you shovel. Try going for a short walk to get the blood moving. As I said before, warm muscles and joints are less likely to get injured.

· Vary they way you work. This ensures you do not use only the same muscles until they are tired or overworked. For example if you are used to using your right side, give it a break and use your left for a while.

· Do not twist your back. Twisting decreases the stability of the disks in your spine and puts more wear and tear on your back. It is better for your spine if you pivot through your hips than twisting your back.

· Pace yourself. Instead of trying to do it all at once, take rests. Fatigued muscles do not work well and can lead to overuse injuries.

· Minimize the workload. Try pushing the snow instead of lifting it. And do not use a huge snow shovel; use a smaller one so that you are pushing less snow all at once.

· If you have had an injury in the past get someone else to do it. Perhaps you could give a few bucks to the neighborhood kid to do it. Although this may seem like a cop-out it is not worth the risk of putting yourself out of commission for the holidays because you re-aggravated an old injury. You can always rehabilitate your back to minimize the risk of injury in the future, but right now it just in not worth it.

· Avoid snow shoveling soon after getting up in the morning, and after periods of sitting. The ligaments and the disks between the bones in your back can be more easily injured after waking or with prolonged sitting. This is another reason for your warm up walk before shoveling.

Remember also that risk of injury can be minimized if you exercise year round to maintain a high level of fitness and muscular strength as well as regularly engaging in spinal stabilization exercises before the winter season begins. That way your back is stronger and you are in better shape if you do have to shovel the snow.

If you need some clinical assistance for any back pain you may have, please give our office a call at (651) 255-9999.  To learn more about us, please visit our website!

Are you looking for some simple tips to maximize your workouts?  Follow the steps below and you will be on your way to a revitalized fitness plan.

Active Warm-Ups. The purpose of an active warm-up is to prepare your body for your workout. Its value comes from taking your body through all the planes of functional movement such as twisting, bending and rotating.  Example exercises include squat to stand movements (8 reps), lateral lunges (8 reps), and reverse lunges with twist and overhead reach (four reps on each side).

Clocked Workouts. This is a similar concept to interval training, except the “bursts” of exercise are longer and you’re doing only working one major body part at a time, rather than performing a whole-body workout all at once. Example exercises (biceps workout) include dumbbell biceps curls (sets of 8 repetitions, each followed by 15 seconds of rest), straight bar curls (sets of 8 repetitions, each followed by 15 seconds of rest; and rope cable curls (sets of 8 repetitions, each followed by 15 seconds of rest.

Interval Training. Studies have shown that about five minutes of high-intensity exercise, consisting of eight rounds of 20 seconds of exercise per round followed by 20 seconds off for recovery, is superior to 60 minutes of continuous cardio. Example exercises include plyometric pushups with plyometric squats (20 seconds between sets), front-squat push-presses (15 seconds on, 15 seconds off), and kettlebell swings (20 seconds on, 20 seconds off).

Body-Weight Super-Set Training. Super-setting is a technique in which you take an exercise targeted for a specific muscle group and immediately perform a similar exercise with no rest. With this technique, you don’t use weights or machines for the second exercise. Example exercises: 1) Chest Combination: flat bench dumbbell presses (15 repetitions), super-setted with wide grip push-ups (25 repetitions).

A key variable, beyond what has been shared above, is actually a simple one, and it’s completely under your control: ambition. You have to push yourself with passion to improve your body. As with all new exercise programs, make sure you can physically tolerate your new routine. Remember, always get a medical clearance and physical evaluation prior to any new intensive training program.

Give our office a call and we can assist you with your exercise plan.  If you have sustained an injury and are looking to start an exercise plan, we can also be of value.  We look forward to hearing from you!  Our office number is (651) 255-9999 or please visit our website to learn more about us!

For many people, raking and back-aches go hand in hand because suddenly you’re using muscles you rarely use in your day-to-day activities. To help prevent back injuries, avoid standing in one spot while you rake. Instead, move your feet as you bend and twist. Try not to twist the trunk of your body as you rake. Instead, rake leaves straight back and move with the rake as you walk backwards. Switch hands often, take frequent brakes and drink plenty of water while you rake.  For easy bagging, rake leaves on to a small tarp. When the tarp is full, simply roll it up like a cigarette, stand the tarp on end, and funnel the leaves into a waiting bag.

The preferred way to dispose of fallen leaves is to compost them, or use them as mulch around landscape plants. To make leaf mold, simply collect fallen leaves, soak them in water if they are dry, then pile them in a corner of the garden and let them decompose. Rough, one year-old leaf mold makes a great mulch. After two years, leaf mold can be used as a soil amendment.

Lastly, if you have a small yard with only a modest amount of leaves, consider taking several passes over fallen leaves with your lawn mower. A thin layer of finely chopped leaves on the lawn will serve as a light protective mulch and will quickly be devoured by hungry worms.

If you are part of the unfortunate bunch who have injured your back while doing your fall clean-up, please schedule an appointment with one of our doctors by giving us a call at (651) 255-9999!  If you would like more information regarding our programs and services, please visits our website at www.caronchiro.com!

Consistent exercise is an important part of a healthy lifestyle, and sports are one way people choose to get their exercise.  For people with back pain, sports can still be a great option if they pay attention to their back.  For others, knowing the type of strain sports place on the back may help prevent a back injury from occurring in the first place.

For every sport, a thorough warm-up should be completed before starting to play. The warm-up will be specific to the muscles used in that sport, but it should also prepare the back for the stresses to come.

Increase circulation gradually by doing some easy movement (such as walking) to increase blood circulation to the muscles and ligaments of the back

Stretch the lower and upper back and related muscles, including hamstrings and quadriceps

Start slowly with the sport movements (e.g. swing the tennis racquet, throw the baseball)

The Doctors at Caron Chiropractic can assist with any questions you may have concerning sports involvement and your back.   They can teach you proper form for a new sport or help you develop and keep the proper technique for a sport you already know.  Give us a call at (651) 255-9999!

Leaves are beginning to fall and the grass still needs mowing!  It’s time to give your yard the usual cleanup and to plant bulbs for next spring.  Let’s look at the positive side of this – you’ve got a great workout routine ready and waiting, so grab your rake and get started!

There is no doubt that yard work enhances your endurance, strength and flexibility and is a perfect way to control your weight. Raking and bagging leaves, mowing your lawn and pushing a wheelbarrow help your heart, lungs and circulatory system to stay healthy.

Bending and stretching allow your muscles to remain relaxed while joints are mobile. Digging in the garden, hauling leaves and carrying branches strengthen your muscles and bones.

Avoid injury During Yard Work

One of the biggest reasons that people get injured from doing yard work is because they don’t treat it like the workout routine that it truly is. Before any workout, you should warm up your muscles by stretching. This improves blood flow which warms the muscles and primes them for strenuous activity. Muscles that are ‘cold’ (without warm-up) are more easily strained and even torn which causes serious injury.

Here are a couple easy stretches* to perform PRIOR to beginning any yard work activity:

Reach for the sky – stand tall, raise your arms up to the sky while exhaling, then slowly bring them down to your sides while inhaling. Repeat 5 times.

Forward bend – stand with feet shoulder-width apart, slowly bend forward at the waist while exhaling, then slowly stand back up straight again while inhaling. Repeat 5 times.

Twist – stand, slowly twist at the waist to the left while exhaling and then inhale as you come back to center and then repeat while moving to the right. Repeat 5 times each direction.

Squats – stand with feet shoulder-width apart, slowly bend your knees while exhaling. Do not bend your knees farther out in front than your feet are planted – this can cause injury. Straighten knees slowly while inhaling. Repeat 5 times.

Arm cross – stand, slowly bring your straightened left arm across your body. Place your right hand on your left shoulder, slowly pull your left shoulder toward your body while exhaling. Release and repeat for opposite arm. Repeat 5 times each side.

If you have any questions concerning these exercises, please call us at (651) 255-9999 or visit our website at www.caronchiro.com!

Spondylolysis is a defect in the back part of a vertebra. Spondylolisthesis is the slipping forward of a vertebra. 

One common cause of spondylolisthesis is repeated bending backward of the spine. Children who do activities that require spine extension (such as dance and gymnastics) are more likely to get these problems than other children.  Activities like weightlifting may also increase a child’s risks.  Some team sports, such as football and soccer, can also make the problems more likely.

These problems almost always occur in the low back. A child can have this condition with little or no symptoms.  Or, he or she can have back soreness, back pain, or muscle spasms in the back. The pain can sometimes travel into the thighs and buttocks.

The good news is that your child’s symptoms can be treated!  The following outlines some of the common methods of treatment.

Medications: To help reduce back pain and swelling, medications may be prescribed. These are usually NSAIDs (nonsteroidal anti-inflammatory drugs). These medications include ibuprofen and naproxen. They may be over-the-counter or prescription. Your healthcare provider will tell you what types and dosage are best for your child. Give these medications to your child only as prescribed.

Chiropractic Care: Stretching and strengthening the muscles around the spine and in the legs can help relieve symptoms due to these conditions. Your doctor may refer your child to a chiropractor for treatment.

Resting the back: This means stopping any activity that stresses the back. Once your child stops having symptoms, he or she can go back to a normal activity level. If a child continues to have symptoms, a small reduction in activity may help.

Bracing: Your child may be fitted with a brace to wear for a few weeks to months. This brace takes stress off the spine, allowing symptoms to resolve.

Surgery: If spondylolisthesis is severe or can’t be treated with nonsurgical means, surgery may be done. During surgery, the slipping vertebra is fused to the vertebra below it to prevent further movement.

To learn more about the role of chiropractic care in treating Spondylolysis, please contact our clinic at (651) 255-9999.

The doctors of Caron Chiropractic are know for their treatment of TMJ and many other conditions impacting your health.

The temporomandibular joints (TMJs) connect your lower jaw to your skull. There are two matching joints, one on each side of your head, located just in front of your ears. The abbreviation “TMJ” literally refers to the joint but is often used to refer to any disorders or symptoms of this region. Such problems include popping sounds in the jaw, inability to fully open the mouth, jaw pain, headaches, earaches, toothaches, and various other types of facial pain.

Many TMJ-related symptoms are caused by the effects of physical and emotional stress on the structures around the joint. These structures include the muscles of the jaw, face, and neck; the teeth; the cartilage disc at the joint; and nearby ligaments, blood vessels, and nerves.

Daily stress, for example, can lead you to clench and grind your teeth, both during the day and at night while you sleep. Clenching means you clamp your top and bottom teeth together, especially the back teeth. The stressful force of clenching causes pressure on the muscles, tissues, and other structures around your jaw.

If you or anyone you know suffers from TMJ or any type of facial or neck pain, we can likely relieve your symptoms naturally, without the use of drugs or surgery. Please contact our office today for more information.  We may be reached at (651) 255-9999!

Many people consider headaches to be a minor condition that doesn’t need the attention of a healthcare professional.  In fact, most people are inclined to take some sort of painkiller and call it a day. What they don’t understand is that, while the painkiller may take care of the pain, it does nothing to address the cause of the headache. Headaches can be an indication of other more serious health problems and should not be taken lightly.
  
Living with headaches can seriously diminish your quality of life and may be an indication of larger health problems. Headaches can be treated very effectively through chiropractic care.

The doctors of Caron Chiropractic have been extremely successful in detecting and treating the cause of headache pain for patients. By concentrating on the cause of the headaches, chiropractic treatment is a much more effective and healthy alternative to drug treatments. Chiropractic care has proven to be at least as effective if not more effective as pain killers in the treatment of chronic headaches.

If you or someone you know suffer from persistent headaches, please contact our office for an appointment.  We can be reached at (651) 255-9999.

 St. Paul Chiropractors

Do you ever dread that first step out of bed in the morning or after sitting for extended periods of time because of foot/heel pain?  If you answered yes, then you may have plantar fasciitis.  Plantar fasciitis is the inflammation of the tendon that runs from the ball of your foot to your heel.

With the start of spring and nicer weather on its way, people are starting to get out walking and running more.  It is estimated that 10% of runners suffer some degree of plantar fasciitis.  Dr. Tim Graff of Caron Chiropractic Clinic states that the primary cause is due to the rolling in (pronation) or rolling out (supination) of the foot.

Pronation of the foot causes a flat foot, while supination leads to a high arch.  These alignment changes lead to stress on the plantar fascia and could potentially lead to plantar fasciitis if not addressed.

Pronation and supination can be caused by a number of factors.  Primarily it is due to a muscular imbalance in the foot/ankle, leg (knee and/or hip), and/or low back.  These imbalances can thus cause misalignment of the foot/ankle, leg, and/or lower back.

Other causes may include tight calf muscles, kinetic chain problems (movements of the foot/ankle, leg, and low back), and improper fitting or worn out shoes.

A majority of cases can be managed conservatively with chiropractic care.  The care may include adjustments of the foot/ankle, leg, and/or low back.  It may also include therapies to help calm the inflammation, such as ultrasound or acupuncture, and taping to help support the fascia while it heals.

Chiropractic care is a great alternative to the conventional medical treatment which includes medications, injections, and expensive orthotics.

If you have any questions or concerns please feel free to contact Dr. Tim Graff at 651-255-9999.

The Doctors of Caron Chiropractic offer you some simple techniques to ensure safe lifting.  Follow these tips and stay healthy!

Safe lifting position
Stand close to the object and keep a broad stance. Keep feet turned out and heels down. Then squat by bending at the hips and knees. Ears, shoulders, and hips should form a nearly straight, vertical line.

Prepare to lift
Pull the load close to the body (this reduces pressure on the back) and grasp the object firmly. Tighten stomach muscles.

Your legs should do the lifting
Maintain the natural curves of the spine and rise up from the squatting position using the legs to power the lift. Don’t bend over at the neck, shoulders, or waist while lifting.

When it’s time to unload, face the chosen spot and lower the load slowly—again by using the legs, not the back. Simply bend the knees and lower the body with the load, keeping the back comfortably straight.

Share this information with your employees and loved ones.  If you have injured your back, please give Caron Chiropractic a call to schedule an appointment.  We can be reached at (651) 255-9999!