Vallejo Chiropractic
  • About
    • About >
      • Rates & Insurance
    • FAQ
    • Testimonials
    • Blog
  • Services
  • Our Team
    • Massage Therapists
  • Our Team
  • Hours
  • Appointments
  • Contact Us
  • En Español
  • About
    • About >
      • Rates & Insurance
    • FAQ
    • Testimonials
    • Blog
  • Services
  • Our Team
    • Massage Therapists
  • Our Team
  • Hours
  • Appointments
  • Contact Us
  • En Español
Search by typing & pressing enter

YOUR CART

Chiropractic News | Blog

Categories

All Brain Chiropractors Dr. Harrington Dr. Kunsman Dr. Staton Education Events Exercise Feet Kinesiology Taping K-Tape Natural Health Nutrition Posture Seniors Sleep Stretches Tips

10/2/2023 0 Comments

Pickleball Shoulder Injury Rehab

With the rising popularity of Pickleball, we are also seeing an increase in Pickleball related injuries.  The most common injuries we are seeing are ankle injuries and shoulder injuries.  With this we wanted to talk about ways to rehab after your Pickleball injury as well as address ways to try and prevent injuries (hint: often the exercises and stretches we do for rehab are good at helping to prevent injury as well).

In this post we will be focusing on shoulder injuries and what can be done to both help rehabilitate as well as some preventative strategies.  Most of the shoulder injuries that we are seeing are related to overuse and bad technique as opposed to traumatic (i.e., falling on the shoulder).      
Click "Full Screen" in lower right corner to enlarge.
When it comes to the pains we feel with overuse or bad technique one of the best at home therapies is turning out to be heat as opposed to ice.  Now if heat makes it feel worse switch over to ice instead.  When heating the affected area, we recommend focusing the heat on the muscles more than the joints, typically heating for 20-30 minutes at a time.  The big rule to follow while heating is don’t burn yourself.  Other options instead of sitting with a heating pad can include topical heating products as well as the various patches that are on the market.  When using topicals avoid using the products shortly after taking a shower as the skin pores are open and the intensity of the creams can be amplified.  If needing to use ice instead of heat typically use the ice for 10-15 minutes or until the area numb.  You can often do this 3-4 times a day if needed.
​

Read More
0 Comments

8/14/2023 0 Comments

Pickleball Ankle Injury Prevention

Pickleball ankle injury prevention from Vallejo Chiropractic
With the rise in popularity of Pickleball we are also seeing an increase in Pickleball related injuries.  The most common injuries we are seeing are ankle injuries and shoulder injuries.  With this we wanted to talk about ways to rehab after your Pickleball injury and we also want to address ways to try and prevent injuries (hint: often the exercises and stretches we do for rehab are good at helping to prevent injury as well).

In this post we will be focusing on the ankle injury of which the most common is the inversion ankle sprain.  This is the classic “I twisted/rolled my ankle”.  Most people will experience a certain amount of swelling with the injury, and we often find it feels better when we ice it and elevate it to try and reduce the swelling.  From a chiropractic standpoint we often find that there are some misalignments/fixations that take place and by adjusting these points we can often speed up the recovery time.  The main fixations we find are of the fibula (the small bone on the outside of the lower leg) as well as some of the ankle bones (calcaneus, talus, and navicular in particular).  On top of this there also can be injuries to the tendons (attach muscle to bone) and/or the ligaments (attach bone to bone).  The injuries that occur to the tendons and ligaments often do well with bracing/taping in the short term to help increase stability and reduce the likelihood of re-spraining the ankle while the injury is still fresh.


Read More
0 Comments

5/5/2023 0 Comments

Chiropractor Recommended Stretches for Hips

Have you ever been stuck on a long car ride and couldn't stand up all the way straight once you got out? These stretches can help alleviate some of the tension as we move into road trip season. The hip flexors are a deep muscle group lying on the front of the spine and attach on the front of the hip (femur). Because of their location, they can refer pain into the low back and even create some tingling of the front of the thigh when really tight. Prolonged sitting while driving or working at your desk are the most common causes of tightness in this region. Therefore, we want to do the opposite and open up the hip while standing or lying as illustrated in. 
​
​Please contact our Chiropractors if you have any questions about the best stretches for you.

Hip Flexor/Psoas Stretch Standing

Take a large step forward with one leg (3-4 feet), keeping the front leg bent and the back leg straight. Rotate the back toe slightly inward. Rotate your hips so that they are square facing forward. Activate the glute of the back leg to tilt your pelvis upright. Maintain an upright posture as you deepen the bend in the front leg. Bring the opposite arm overhead to deepen the stretch in the front of the hip. Hold for 20 seconds. Repeat on the other side.
Chiropractor recommended Hip Flexor and Psoas Stretch Standing
Chiropractor recommended Hip Flexor/Psoas Stretch Standing
Click to enlarge.

Read More
0 Comments

4/18/2023 0 Comments

Low Back Stretches Recommended By Our Chiropractors

Part 2 in a series of articles featuring recommended stretches by our Chiropractors. 

Low back pain can arise from multiple causes including prolonged sitting, standing, incorrect lifting mechanics, and many more! Whether you are suffering from chronic low back pain or a new acute flare up, these stretches could be beneficial. Multiple muscle groups cross the region of the low back, so we have shown a variety of stretches to get relief depending on which muscle group is tight. We have also included some stretches for the glutes/hips since these muscles also tend to tighten up while sitting or performing certain movements. Releasing the tension in the glutes can improve mobility in the hips and reduce tightness in the low back. In order to get some relief during your day please see the options that can be performed seated or standing.

​Please contact our Chiropractors if you have any questions about the best stretches for you.

Lumbar Roll Stretch

Laying on your back, keep one leg straight as you bend the other knee up to your chest. Placing your hands above the knee joint (on your thigh), gently rotate the knee across your body. You should feel a stretching sensation in the gluteal/low back region.  Keeping the leg bent across your body you can pull the knee up closer to your chest to deepen the stretch into your low back or have the knee pointing down toward your feet to move the stretch toward the hip.  Hold for 20 seconds then repeat on the other side.
Click to enlarge.

Read More
0 Comments

3/27/2023 0 Comments

Upper Body Stretches Recommended By Chiropractors

Part 1 in a series of articles featuring recommended stretches by our Chiropractors. 

For our folks suffering from chronic muscle tension in the neck and shoulders or are trying to improve their posture, these are the stretches for you! Whether we are sitting behind a screen all day, driving, or studying, we find ourselves constantly rounded forward creating a lot of tension in the upper body. This poor posture can lead to muscle tightness and even headaches. It is also very common for us to carry our stress in our shoulders, causing them to rise up towards our ears. Below you will find some great options to help bring the head back over the shoulders and relieve muscle tension throughout the day. 

Please contact our Chiropractors if you have any questions about the best stretches for you.

Upper Back Trapezius Stretch

Bring one hand across your low back. Tilt your head towards the opposite shoulder. Use your other hand to add some gentle pressure to deepen the stretch. Hold for 20 seconds. Next, round your head forward down towards the armpit and hold for 20 seconds.
Trapezius stretch recommended by chiropractors
Upper back and shoulder stretch recommended by Chiropractors

Read More
0 Comments

    Blog Archives

    April 2025
    February 2025
    August 2024
    July 2024
    January 2024
    October 2023
    August 2023
    July 2023
    May 2023
    April 2023
    March 2023
    February 2023
    July 2022
    May 2022
    April 2022
    May 2020
    April 2020
    November 2019
    March 2019
    November 2018
    January 2018
    December 2017
    November 2017
    October 2017
    November 2014
    September 2014
    July 2014
    May 2014
    April 2014

    RSS Feed

    Blog Categories

    All Brain Chiropractors Dr. Harrington Dr. Kunsman Dr. Staton Education Events Exercise Feet Kinesiology Taping K-Tape Natural Health Nutrition Posture Seniors Sleep Stretches Tips

Vallejo Chiropractic
11 Tennessee St., Vallejo CA
​ 
ⓒ 2005-2025
All Rights Reserved.
Voted Best Chiropractic Office in Vallejo
Voted Best Chiropractic Office

Contact Us
(707) 553-2225