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A Beginner’s Guide to Working Out

Being physical therapists, one of the most common things that we see in our line of work is people coming in for injuries related to an unsuccessful workout. With that in mind, we wanted to share some advice with any of you who may be considering getting started on that summer body to ensure that the body looks as good as it can without going through unnecessary pain to get there.

Take It Easy, Champ

We get the rush. You go to your local gym and see the guy or girl next to you looks like they just walked off a Sports Illustrated cover, and you want to look like them. Just remember that every juicehead was once a scrawny optimist looking to make a change. Planet Fitness discussed the benefits of easing into it by saying, “Not only can you physically benefit from a low-intensity workout, but you might also find that it re-energizes you mentally — giving you more endurance to power through whatever else the day holds.” Nothing wrong with starting with the fifteen pound dumbbells. It’ll give you somewhere to look back on in a few months with fondness.

Be Realistic to Achieve Consistency

You’re not going to be able to workout every second of every day. For one thing, that’s not an effective strategy. On top of that, it’s going to lead to nothing but burnout and being right back to hating the gym in about a week. The official website of the United States Army (some of the toughest SOBs in the world) states that, “Consistency in working out will bring more substantial results than periodic extreme fitness routines.” If it’s good enough for the troops, it’s good enough for us! Be realistic when you set your goals, and aim for consistency rather than overnight solutions.

Consider a Workout Buddy

A workout buddy accomplishes two things. It holds you accountable to maintain your workout schedule, and it gives you a partner who can spot you when you go for the more challenging reps. The CDC suggests that, “When you work out with a partner, you’re likely to…. feel more motivated, be more adventurous, [and] be more consistent.” Try finding a friend who also wants that summer body and convince them to come along on your next visit to the gym.

Always Consider Safety First

Above all else, safety should be your number one priority at all times when working out. Remember that you are putting your body through strenuous activities that it may not be used to. You can’t expect it to be able to keep up unless you position it in a way that it can be successful. Johns Hopkins recommends that, “Some exercise safety precautions include wearing the appropriate gear and staying hydrated. Taking time to warm up and cool down allows the body to transition in and out of periods of activity safely.”

As much as we love getting to help out our patients, we don’t want anyone to get hurt. By following these steps, you will be much better equipped to safely and effectively begin the process of installing a workout regimen into your routine.

Tips to Stay Active This Summer

As the weather gets warmer, it is that time of year where everyone begins to shed the layers of clothing and the heavy blankets in exchange for shorts and tank tops. Another common theme as the sun reintroduces itself is for people to plan more active events, which are not only great for socialization but also for your health. With that in mind, we wanted to share four tips on how to stay active this summer. Remember: a walk a day keeps Dr. Hartle away.

Go for a walk or run

On that note, there is no better time than right now to get into the habit of going out for walks (or jogs/runs if you’re feeling up to it). Kurbo notes that, “Summer is a great time to enjoy the outdoors…and set some exercise goals.” Unfortunately, so many people make the mistake of buying into the belief that you need the most expensive workout equipment to maintain an active lifestyle. The simple act of going out for a walk not only allows you to enjoy the beauty of the world around you, but it also comes with a plethora of benefits for your health. Should you want to stay inside, though, we’ve got you covered there, too.

Get back into nature

Following up on that, walking isn’t the only way to enjoy nature while staying active. Consider incorporating water into your active lifestyle by renting a kayak to take on the water or swimming in a nearby lake. There are also a variety of other ways to enjoy nature as well. LifebyKar touched on the incredible benefits of spending time outdoors by saying, “Nature is the one thing that will always bring you back to yourself time and time again.” Whatever way you decide to enjoy nature, be sure to use it as a means to stay active during the warmer months.

Plan a beach day

One of the best ways to enjoy nature is by planning a trip to the beach. Get the family together and plan a day at Indiana Dunes or any of our other pristine beaches. The beach also comes packed with a variety of activities that are sure to keep you moving, such as swimming, surfing, playing volleyball, or moving through the sand. Plus, you’ll get to enjoy a wonderful summer day while you are at it.

Make it a fun time

Going off of enjoying a wonderful summer day, you don’t need to treat getting active as a chore. There are so many fun ways to work out without it feeling like a hassle. For instance, if you’re younger, re-download Pokemon Go and compete in gym battles or build your Pokedex. You’ll be burning calories from all the walking required without even realizing it. For my older crowd, Map My Walk or My Fitness Pal are among the vast landscape of apps that will help keep you active as well.

Summer is one of the best seasons to enjoy nature and spend time with relatives and friends, all while staying active in the process. Next time you’re looking for some inspiration on how to get moving this summer, we hope you take these tips into consideration.

Getting the Most Out of Chiropractic Care

Chiropractic care can be a very time-consuming and expensive process. Depending on the location of your nearest specialist and your insurance status, it can be quite the journey. Even if the doctor is five minutes away and in-network, you will still want to get the most out of your experience. Here are a few tips on how to do so.

Be Honest and Open

Sometimes, pain can be a bit embarrassing to report on. Depending on the nature and location of the aches you are experiencing, you may feel uncomfortable sharing the good, the bad, and the ugly. However, in order for your doctor to do his or her job effectively, it is crucial to be as honest and open as possible. According to health experts, “Answer questions directly and honestly, and don’t leave anything out that could be relevant, even if you feel embarrassed.”

Keep Up With Prescribed Stretches/Exercises

Effective chiropractic care sometimes requires some work to be done outside of your session. Depending on the treatment, your chiropractor may recommend doing some stretches or light exercises at home. Fellow chiropractors agree that, “These exercises assist in your healing between chiropractic appointments and offer continued strengthening and rehab long after your course of treatment.” While the temptation to put off doing the recommended exercises can be tempting, it is important to avoid giving in to it.

See it Through to the End

While you may start feeling better immediately, just like an antibiotic, it is important to make sure that you continue your treatment until it is concluded. Healthcare providers have stated, “Physical therapy is designed to run its course. It’s designed to get you from a starting point to an ending point.” You are most likely to get the most bang for your buck from physical therapy when you attend all sessions, from start to finish.

Choose Allen County Family and Sports Chiropractic

The easiest way to make sure that you are getting the most out of chiropractic care is by looking no further than your friends at Allen County Family and Sports Chiropractic. Our team of experts, spearheaded by our fearless leader Dr. Michael Hartle, will make sure you are taken care of. We even have Saturday availability by appointment only for those of you with a busy work schedule. What are you waiting for? Start feeling better today!

With these tips in mind, you are much better positioned to get the most out of your chiropractic care. Here’s to feeling better soon!

What to Expect During Your First Visit to a Chiropractor

Just like any other medical appointment, it can come with its fair share of anxiety and stress to set up your first visit. With that in mind, we wanted to take this time to share some basic expectations that you can have for your first visit to a chiropractic center. Just like anything else, your experience may vary based on the specific circumstances of your situation. However, we hope that this blueprint will help alleviate any nervous feelings you may be experiencing about setting up an appointment, so that we can get you on the path to feeling better sooner.

Check In at the Desk

The first thing that you will see when you walk into Allen County Family and Sports Chiropractic is a welcoming lobby area, where you can check in for your appointment at the front desk. Our staff members are friendly and personable to help create a welcoming environment for all of our patients. You will probably see Dr. Hartle hard at work (but not without sharing a few laughs simultaneously) with the patient he is currently assisting. You may have to fill out a quick informational form while you wait. It sounds easy so far, right?

Initial Assessment and Treatment

Once it is your turn to be seen, your chiropractor will greet you and guide you through the next steps. As we mentioned previously, there are a wide variety of underlying conditions that can bring you to a chiropractor, so we use this initial assessment to determine the best course of treatment. This can include things like adjustments, dry needling, massage therapy, walking examinations, and more. For the most optimal results, go into the first appointment with an open mind to different types of treatments based on the expert guidance of your doctor.

Prescribed Stretches or Exercises

Sometimes, the condition requires additional at-home care outside of the visit to the chiropractor. For instance, if you come in with back pain, the doctor might do an adjustment or provide massage therapy, but we can’t be there all the time. With that in mind, the doctor might prescribe some simple at-home stretches or exercises. Don’t worry, they will not be too strenuous, but they are important to make sure that the progress continues past the point of your initial visit or sustain the pain in-between appointments. If you have any questions, you can always ask your doctor during the appointment, and they will be happy to help you.

Slight Discomfort the Following Days

Unfortunately, it’s not uncommon for you to experience a little bit of pain or discomfort the following days. The point of a chiropractic visit is to manipulate your bones and muscles to feel better long-term, but that may require some short-term discomfort. The best suggestion we can offer is to take it easy and drink tons of water. If you feel like the pain is a more intense amount than what is typical, please contact your doctor and see if they can offer any guidance.

The simple answer is that chiropractic visits are not terribly different from any other medical visit. What makes one experience different from another mostly lies in the staff, and here at Allen County Family and Sports Chiropractic, we have a real family-like atmosphere and would be happy to have you!

The Benefits of an Active Lifestyle

The health benefits of living a more active lifestyle are widely reported for everyone, from teenagers to senior citizens. Experts have noted the benefits can include everything from a reduced risk of heart attacks to lower cholesterol levels, blood pressure, and risk of falls. With that in mind, why else is it important to maintain an active lifestyle? Here are a few reasons:

An Improved Mental Health

There have been some incredibly optimistic studies that seem to prove what we already knew all along, which is that exercising just makes you feel better. In the practice we are in, we see this day in and day out, but it’s nice to see that the data is on our side. In fact, according to HelpGuide, “running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.” They even have suggested that certain studies show exercise is as effective of a treatment for mild-to-moderate depression as antidepressant medication!

Increased Metabolism

Everyone wishes that their metabolism could catch up to how it was when they were younger. We find ourselves seeing those calories a bit more prevalently in our stomachs than we perhaps did when we were younger. A great way to combat Father Time’s effect on our bodies is through exercise! Researchers at the European Society of Cardiology have found that, “Metabolic adaptation to exercise is far more profound than previously reported…One of the major benefits of exercise is on metabolism, which is how the body converts food into energy and eliminates waste.” So, not only will getting active help you lose weight, but it will also help your body do its job better to keep the weight down.

Better Sleep

We’ve all had that post-workout nap that just hit a bit differently. Did you know there’s actually scientific data that “spots” the belief that exercise improves your quality of sleep? The professionals at Sleep Foundation recently stated, “Moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset — or the time it takes to fall asleep — and decrease the amount of time they lie awake in bed during the night.” So, next time you are struggling to get out of bed and hit the gym, just remember how much better it’ll feel to pass out after the workout is done.

It’s Free

Being active does not require a gym membership or an extensive home gym (although, if that’s your thing, we’ve got you covered here!) It can be done by just finding a nice outdoor trail. Sometimes communal exercise can be daunting, so don’t be afraid to start smaller by incorporating a daily walk or a couple of quick push-ups into your daily routine. You can always increase the tenacity from there.

The data does not lie. Whether you are 15, 35, or 82, there are a plethora of benefits that an active lifestyle will have on your health. If you have any questions, Dr. Hartle would be happy to answer them. Feel free to stop by!

How Chiropractic Care Can Help You Enjoy Spring

Spring into Wellness

As the seasons change and the days grow warmer, patients across the U.S. are preparing for spring. While winter is an enjoyable time for many, others are looking forward to a season of new beginnings. Still, others are looking forward to relief from the joint pain that often comes with winter. Whether you’re looking to alleviate the symptoms of Seasonal Affective Disorder (SAD) or relief from sports-related injuries, there are many ways a chiropractor can help improve your quality of life throughout spring.

Say Goodbye to Winter Blues

Winter is a beautiful season but leaves many susceptible to joint pain, injuries, and depression. Season Affective Disorder (or SAD), which is more common during fall and winter, occurs due to a lack of serotonin. Left untreated, SAD can lead to bouts of depression and joint pain. Thankfully, a chiropractor can alleviate the symptoms of Seasonal Affective Disorder. Through spinal manipulations and adjustments, your chiropractor can relieve joint pressure and improve nerve function. This, in turn, alleviates the symptoms of SAD.

March Madness

As the days get warmer, more and more people will spend their time outdoors. While some will engage in low-risk activities, others will play high-impact sports. This includes, but is not limited to:

Baseball
Basketball
Football
Waterskiing
Running
Rugby
Tennis
Gymnastics

While high-impact sports are a great way to exercise and build strength, they come with a higher risk of injuries. Thankfully, chiropractors are fully equipped to handle any sports-related injuries. To help treat any injuries you might receive on the field, a chiropractor will perform a full assessment. This includes gathering information about your medical history and any past injuries. Then, after carefully examining the injury, a chiropractor will perform soft tissue manipulation, spinal manipulation, therapeutic modalities, education, and exercise prescriptions.

Mood Boosters

Finally, chiropractic care can boost your mood and give you extra energy. Chiropractors reduce joint restrictions which, in turn, can reduce any pain or suffering you might experience throughout spring. Plus, the more energy you have and the better your body functions, the better you will feel!

If you would like to add chiropractic care to your routine before spring hits, contact the professionals at Allen County Family & Sports Chiropractic. Dr. Michael Hartle and his team are experts in treating patients no matter their activity level. Book an appointment today! Dr. Hartle can usually see you the same day you book an appointment.

5 Benefits of Chiropractic Care for Athletes

In 2019 alone, over one million injuries were caused by playing sports. Many of these injuries happened on the field, where over 800,000 injuries were caused by participating in sports. Bicycling had the highest casualty numbers (over 417,000 cyclists were injured while riding), with basketball (404,000 injuries) and football (292,000 injuries) following close behind. As athletes debate where and how to treat their injuries, many will inevitably turn to chiropractic care. Chiropractic care offers many benefits for aspiring and professional athletes, but there is an overwhelming amount of information on the internet. To help, here are five benefits that athletes can expect from chiropractors:

1. It can Treat (and Prevent) Injuries:

Experienced athletes know how common it is to injure themselves on the field. Therefore, a large part of an athlete’s healthcare program should include preventing, as well as treating, common injuries. Thankfully, a chiropractor can do both!

Athletes’ bodies undergo enormous amounts of stress daily. To combat this, chiropractors can perform spinal adjustments and massage therapy to treat injuries. Spinal adjustment reduces pain in the joints and muscles, which helps to prevent injuries, while massage therapy increases blow flow to the muscles to help them heal. Additionally, it also restores one’s range of motion.

2. It can Increase Performance

According to The Odyessy, athletes who make repeated visits to the chiropractor see increased performance while playing. In fact, several studies claim that athletes can see a 30% increase in performance after 12 weeks of care. This, according to The Odyessy, is a result of the increased range of motion people receive after repeated chiropractic care.

3. Improved Strength

The European Journal of Supplied Physiology published a study in 2018 claiming that regular chiropractic care can improve athlete’s strength. After separating a group of Taekwondo athletes into two groups – one which received chiropractic care and one that did not – they found that those who received care demonstrated increased muscle strength. The experiment was replicated with a group of U.S. military personal and found similar results.

4. It’s a Natural Treatment

Surgeries and medication are typically the last resort in a treatment plan. Many people, athletes included, turn to natural remedies before considering extreme measures. Chiropractic treatment is non-invasive and drug-free. As an added bonus, the lack of surgery means that, for most athletes, they can return to the field straight away.

5. It Reduces Stress

Massage therapy is incredibly relaxing! If you’re an athlete looking to relieve stress and anxiety before playing, try the Swedish massage, one of the most commonly used techniques in America. The Swedish massage promotes general health and wellbeing throughout the body and is reportedly very relaxing.

Dr. Michael Hartle and his team are experts in treating patients no matter their activity level. Book an appointment today! Dr. Hartle can usually see you the same day you book an appointment.

Chiropractic Care As You Age

As we age, our bodies inevitably change. While many people associate aging with negative side effects – like aches and pains – the truth is that our “golden years” are better than ever! Thanks to new advances in technology and medicine, it’s easier than ever to age gracefully. But, no matter how well we treat our bodies, we may need an occasional tune-up. The body is like a car – occasionally, it needs repairs and checks to run properly. Thankfully, chiropractic treatment can help us age gracefully.

Common Conditions

Unfortunately, seniors are more prone to aches and discomfort as a result of mobility issues. Senior citizens’ stiff joints are a result of neck and back pain that comprises the lumbar, thoracic, and cervical spine. This, in turn, causes pain. Additionally, seniors are prone to joint deterioration, a condition where the cartilage between the joints begins to erode.

To alleviate joint deterioration, chiropractors will practice spinal realignment – a series of gentle movements that relieve spinal pressure which, in turn, de-stresses joints and slows degeneration. To treat other common ailments, such as joint pain and discomfort, chiropractors will perform chiropractic adjustments to reduce pain and relieve tension. These adjustments will have numerous benefits, including:

Reduced pain
Decreased inflammation
Improved range of motion
Improved flexibility

After receiving treatment, many chiropractors will also give their patients “homework” or small exercise to complete at home.

The Benefits of Senior Chiropractic Care

There are many benefits to frequent chiropractic care as you age. First, chiropractic care helps seniors stay active. Chiropractic patients have more joint flexibility and less pain – meaning they’re more likely to exercise. Second, this type of treatment boots antioxidants. Antioxidants, which fight against free radicals, play a role in the aging process. Chiropractic care boosts antioxidant levels, meaning it can have a powerful anti-aging effect. On a similar note, chiropractic care can also reduce stress, anxiety, and even blood pressure in people of all ages.

Finally, chiropractic care reduces the need for medication and surgery. While medication and surgery can be necessary to live a long, happy life, chiropractors see them as a last resort, rather than the first option. Alternative methods of medication can provide natural and holistic alternatives to medications and surgeries with dangerous side effects.

Dr. Michael Hartle and his team are experts in treating patients using natural, holistic methods that promote a healthy lifestyle. Book an appointment today! Dr. Hartle can usually see you the same day you book an appointment.

How Chiropractic Care Can Help You Enjoy the Winter

Chiropractic care is vital during the winter. As the days get colder and the nights get longer, people can and will experience a wide variety of cold-related symptoms. While adjusting the thermostat or burrowing under the blankets can relieve symptoms, it’s only temporary. Thankfully, chiropractors can relieve some of the most common ailments during winter.

Cold and Flu-Related Symptoms

Sometimes going to the pharmacy isn’t enough. For some flu and cold sufferers, joint or muscle pain can linger five to seven days after initial exposure. If you have aches and pains that won’t go away, consider adding a chiropractor to your treatment plan. Chiropractic adjustments, a series of painless movements that realign your spine, can alleviate lasting flu symptoms.

Additionally, regular visits to your chiropractor can bolster your immune system and prevent illness. Subluxations and misalignments along the spine can cause your immune system to malfunction – meaning you’re more vulnerable to seasonal maladies. Visiting your local chiropractor for periodic adjustments can protect you and your family from common illnesses throughout winter.

Joint Pain and Stiffness

As it turns out, there is a scientific reason why your joints act up before a storm: according to thejoint.com, as the temperature drops, barometric pressure causes the fluid between our joints to move less freely. As a result, when the temperature hits 30 or lower, our joints become stiff or even painful. This effect is more pronounced in the elderly population and those who suffer from chronic pain.

Thankfully, regular visits to the chiropractor can alleviate joint pain and stiffness. Through gentle movements and adjustments, chiropractors can help the fluid in your joints move freely. The expert team at Allen County Family & Sports Chiropractic can help relieve your joint paint throughout the colder months.

Depression

Several studies have shown that chiropractic care can alleviate the symptoms of depression. While depression can affect everyone no matter the time of the year, a lack of sunlight may lead to SAD or seasonal affective disorder. Thankfully, increased blood flow and mobility improvement can help alleviate the symptoms of depression. Additionally, by performing a series of slow, gentle movements, chiropractors can relieve stress and, in turn, reduce anxiety and depression.

Weight Gain

The winter months are well-known for an abundance of food. But all those delicious holidays treats come with a price – weight gain. While you likely won’t experience drastic weight gain during the holidays (Americans put on 1-2 pounds over the holiday season), the added weight can cause unnecessary strain on your joints. In turn, this leads to unnecessary joint pain and more weight gain.

If you or a loved one have weight-related joint pain, book a chiropractic appointment today! Regular chiropractic appointments are an investment in yourself and your future. Traveling to and from appointments will keep you moving, while regular treatment will relieve joint pain and encourage movement.

Ready to book an appointment? Head over to the Allen County Family & Sports Chiropractic’s page to schedule with us today! Dr. Hartle and his team can usually see patients the same day they call.

Should Children Visit a Chiropractor?

Childhood is marked by dramatic change. From infancy to adolescence, your children will experience behavioral changes, growth spurts, and more! Unfortunately, these changes may reveal underlying health problems or developmental delays. While you should always consult your child’s general practitioner (or GP) if they are experiencing pain or discomfort, chiropractors can provide a holistic, natural way to relieve your child’s pain.

Do Chiropractors Treat Children?

Yes, many chiropractors treat children. While 35 million adults visit the chiropractor’s office annually, over 11% of patients are under 18. If you’re looking for a chiropractor that treats children, look for practices with “family” in the name – Family Chiropractors treat all ages.

How Early Can a Child Visit a Chiropractor?

That depends on the parents! Typically, children can visit the chiropractor once they’re a few months old. Birth can be a traumatic event for both mother and child, which can result in damage to a newborn’s nervous system and spine. Chiropractic care can alleviate a newborn’s pain and strengthen their nervous system. If you’re nervous about letting a chiropractor see your child, be sure to schedule a consultation first!

What Does a Pediatric Chiropractic Appointment Look Like?

Treatment is always tailored to the patient’s unique needs. First, a chiropractor will schedule a consultation to determine your child’s individual needs. This includes obtaining a medical history from the child’s guardians or parents. Then, the chiropractor will schedule a physical examination to identify spinal issues and any other health problems.

It’s important to note that chiropractors will apply less pressure to younger patients. Many chiropractors will use fingertip pressure to gently correct spinal issues and bolster the nervous system. While adjusting spinal joints, you may hear some soft popping noises. This is normal and will not harm your child.

When Should a Child Visit a Chiropractor?

Generally, children should see a chiropractor if they suffer from debilitating or chronic pain. If your child’s primary doctor cannot alleviate their pain, a chiropractor may be a useful addition to their treatment schedule. If your child suffers from limited head/neck mobility, back pain, neck pain, hunched shoulders, or irregular sleep patterns, a visit to your local chiropractor may reduce their pain while improving their quality of life.

What Ailments Can a Pediatric Chiropractor Treat?

Chiropractors can treat a wide variety of ailments, no matter the patient’s age. However, children seeking chiropractic care will see improvements if they suffer from several chronic conditions. Chiropractors can alleviate infants’ breastfeeding problems, reflux, colic, and movement issues. Older patients often seek out chiropractic to help with headaches, scoliosis, spinal misalignment, asthma, growing pains, constipation, urinary incontinence, and other chronic issues.

Does Chiropractic Treatment Hurt?

No. Unless your practitioner is treating a severe injury, chiropractic treatment is painless. Any sensitivity your child experiences during treatment is short-lived and should fade shortly after the adjustment.

Fun for the Whole Family

The Allen County Family & Sports Chiropractic is proud to serve clients of all ages! If you or your child needs chiropractic services, schedule an appointment with us today. Dr. Hartle and his team can usually see you the same day you call.