 Photo by Simon Berger What Can I Do For My Plantar Fasciitis PainBy Dr Khong Lamvichit November 25, 2024 3min Chiropractic therapy is an effective treatment for plantar fasciitis, a painful condition caused by inflammation of the plantar fascia, the ligament running along the bottom of the foot. Here are five ways chiropractic therapy can help heal plantar fasciitis:
1. Spinal and Joint Adjustments: Chiropractors use adjustments to align the spine, hips, knees, and feet, which can correct imbalances that contribute to plantar fasciitis. Proper alignment reduces pressure on the plantar fascia, allowing it to heal more effectively. 2. Foot Manipulation and Mobilization: Chiropractic therapy involves specific techniques to mobilize the joints in the foot and ankle. By improving joint mobility and flexibility, this approach reduces tension on the plantar fascia, alleviating pain and accelerating the healing process. 3. Soft Tissue Therapy: Chiropractors often use techniques like Active Release Technique (ART) and Graston Technique to target tight muscles, ligaments, and fascia. These therapies help break up scar tissue and adhesions in the plantar fascia, reducing inflammation and promoting faster healing. 4. Correcting Posture and Gait: Poor posture and improper walking mechanics can exacerbate plantar fasciitis. Chiropractors assess and correct these issues by focusing on the alignment of the lower body. This correction relieves excess stress on the plantar fascia, preventing further damage and promoting recovery. 5. Rehabilitation Exercises: Chiropractors prescribe specific stretches and strengthening exercises to target the calf muscles, Achilles tendon, and plantar fascia. These exercises improve flexibility, reduce tension, and support long-term healing, minimizing the risk of recurring plantar fasciitis. By addressing both the symptoms and underlying causes of plantar fasciitis, chiropractic therapy offers a holistic and effective solution for long-term relief and recovery.  Photo by Ethan Hu Winter StrongBy Dr Khong Lamvichit November 18, 2024 3min Getting stronger for winter sports like skiing, snowboarding, or ice skating is important to improve performance and prevent injuries. Here are 5 of the best exercises to build strength for winter sports:
1. Squats: Squats are a fantastic exercise to strengthen your legs, especially your quads, hamstrings, and glutes. These muscles are key for winter sports that involve bending, jumping, and controlling your movement on uneven terrain. 2. Lunges: Lunges help improve leg strength and balance, which is crucial for sports like skiing or snowboarding. This exercise works your quads, hamstrings, and core, helping you stay stable and powerful when turning or shifting weight. 3. Planks: A strong core is essential for maintaining balance and posture during winter sports. Planks strengthen your abdominal muscles, back, and shoulders, giving you the stability you need to stay upright and perform well on snow or ice. 4. Deadlifts: Deadlifts build strength in your lower back, glutes, and hamstrings. These muscles are important for power and endurance in winter sports, allowing you to push off, climb hills, and maintain good form over long periods. 5. Box Jumps: Box jumps help develop explosive power in your legs, which is vital for quick movements in winter sports like snowboarding or hockey. This exercise improves your agility and ability to jump or change direction quickly. By incorporating these exercises into your routine, you’ll build the strength and stability needed to perform better in winter sports while reducing your risk of injury.  Photo by Kei Winter WorkoutsBy Dr Khong Lamvichit November 4, 2024 3min Exercising in the winter can be fun, but the cold weather increases the risk of injury. Here are 3 simple ways to stay safe and prevent injuries during your winter workouts!
1. Warm Up Properly: In cold weather, your muscles can become tight and stiff, making them more prone to injury. To avoid this, it’s important to warm up before starting your workout. Do light exercises like jogging in place, jumping jacks, or arm circles for about 10 minutes to get your blood flowing. A good warm-up helps loosen your muscles, making them ready for more intense exercises. 2. Dress in Layers: Cold muscles are more likely to get injured, so it’s essential to keep your body warm during your winter workouts. Wear layers of clothing to stay warm, and make sure to cover your hands, ears, and head, which lose heat quickly. You can remove a layer if you start to feel too hot, but staying warm will protect your muscles and joints from injury. 3. Watch for Slippery Surfaces: Icy and wet surfaces are common in the winter, and slipping can lead to sprains or worse. If you’re running or walking outside, be mindful of where you step. Wear shoes with good traction to help prevent slipping on ice or snow. If it’s too icy, consider moving your workout indoors. By warming up, dressing in layers, and being cautious on slippery surfaces, you can exercise safely in the winter and avoid common injuries! |
Tweet What!Dr. Khong Lamvichit DCChiropractic, Physical Therapy, Nutrition, and good Sports Rehab all lead to one thing. Movement-Strength-Stabilization Archives
December 2024
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