 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!  Photo by Quino Al Chiropractic For RunnersBy Dr Khong Lamvichit October 16, 2024 3min Chiropractic therapy is a powerful treatment option for runner's knee, a common condition characterized by pain around the kneecap caused by overuse or misalignment. Here are five ways chiropractic therapy can help heal runner's knee:
1. Spinal and Pelvic Adjustments: Chiropractors use spinal and pelvic adjustments to correct misalignments that can lead to poor biomechanics and added stress on the knees. By restoring proper alignment, chiropractic care reduces strain on the knee joint, promoting faster recovery from runner's knee. 2. Knee and Joint Mobilization: Chiropractic therapy includes gentle manipulation and mobilization of the knee and surrounding joints. This improves joint flexibility and range of motion, which helps alleviate pain and stiffness, facilitating the healing process for runner's knee. 3. Soft Tissue Therapy: Techniques like Active Release Technique (ART) and Graston Technique target the muscles, tendons, and ligaments around the knee. These therapies help break down scar tissue and adhesions, reducing inflammation and enhancing the healing of soft tissues, which are often affected in runner's knee. 4. Correcting Muscle Imbalances: Chiropractors assess and address muscle imbalances that contribute to runner's knee. By identifying and strengthening weak muscles and stretching tight ones, chiropractic care reduces uneven pressure on the knee, promoting proper function and reducing the risk of re-injury. 5. Gait Analysis and Correction: Improper running form can exacerbate runner's knee. Chiropractors perform gait analysis to identify faulty movement patterns and provide corrective exercises. By improving running biomechanics, chiropractic therapy helps reduce the stress on the knee joint, allowing it to heal and preventing future injuries. Chiropractic therapy provides a holistic and non-invasive approach to healing runner's knee by addressing the underlying causes, reducing pain, and supporting long-term recovery.  Photo by Pietro Rampazzo Runner's ParadiseBy Dr Khong Lamvichit October 10, 2024 3min Running a marathon is a big challenge, and while it’s a great way to push your limits, it can also lead to some common injuries. Here are 5 injuries that marathon runners often face:
1. Runner’s Knee (Patellofemoral Pain Syndrome): This is one of the most common injuries in marathon runners. It happens when the cartilage under your kneecap gets irritated from overuse. It causes pain around the kneecap, especially when running downhill or sitting for a long time. 2. Shin Splints: Shin splints are pain along the front of the lower leg, usually caused by overworking the muscles and tendons around your shin bone. Marathon runners often get shin splints from increasing mileage too quickly or running on hard surfaces. 3. IT Band Syndrome: The iliotibial (IT) band runs along the outside of your thigh, and when it becomes tight or inflamed, it can cause pain on the outside of your knee. This is a common issue for runners who have poor running form or weak hip muscles. 4. Plantar Fasciitis: This injury happens when the thick band of tissue on the bottom of your foot becomes inflamed, leading to heel pain. Long-distance runners often get plantar fasciitis from repetitive stress on their feet. 5. Achilles Tendonitis: The Achilles tendon connects your calf muscles to your heel, and when it becomes irritated, it causes pain in the back of your leg. Marathon runners can get this injury from overuse or tight calf muscles. To prevent these injuries, make sure to stretch, strengthen your muscles, and gradually increase your mileage!  Photo by Erwans Chicago Marathon Pains, We Get It!By Dr Khong Lamvichit September 26, 2024 3min Ankle pain can make it hard to walk, run, or even stand. Chiropractors can help with ankle pain by using special treatments to make your ankle feel better and move better. Here are 5 ways chiropractic care helps with ankle pain!
1. Ankle Adjustments: Chiropractors can gently adjust, or move, your ankle bones to make sure they’re lined up correctly. This helps the joints move smoothly, reducing pain and stiffness. 2. Stretching Exercises: A chiropractor might show you some stretching exercises that you can do at home. These stretches help loosen up tight muscles and ligaments around the ankle, making it easier to move without pain. 3. Massage Therapy: Chiropractors can also use massage therapy to help relax the muscles and tissues around the ankle. This increases blood flow to the area, helping your ankle heal faster and reducing pain. 4. Strengthening Exercises: After working on your ankle, the chiropractor may give you simple exercises to make your ankle stronger. Stronger muscles help support the ankle joint, which can stop the pain from coming back. 5. Reducing Swelling: If your ankle is swollen, a chiropractor can use different techniques like ice or special therapies to reduce the swelling. Less swelling means less pain and a faster recovery. In summary, chiropractic care can help your ankle feel better by adjusting it, teaching you stretches, reducing swelling, and making your muscles stronger. These treatments help you move better and get rid of ankle pain!  Photo by Emma Simpson Where Can I Get IT Band Treatment In ChicagoBy Dr Khong Lamvichit September 20, 2024 3min Chiropractic therapy offers effective treatment for IT (Iliotibial) band syndrome, a common overuse injury among runners, cyclists, and athletes. This therapy focuses on realigning the body and improving biomechanics to reduce pain and accelerate healing. Here are five ways chiropractic therapy can help heal IT band syndrome:
1. Spinal Adjustments: Chiropractors use spinal adjustments to correct misalignments in the spine and pelvis. Proper alignment helps improve overall posture and movement patterns, reducing the stress placed on the IT band during physical activities, which can help alleviate pain and speed recovery. 2. Soft Tissue Therapy: Techniques such as Active Release Technique (ART) or Graston Technique target the IT band and surrounding muscles, breaking down scar tissue and adhesions. This reduces tension in the IT band, increases flexibility, and promotes faster healing by improving blood flow to the affected area. 3. Correcting Muscle Imbalances: Chiropractic therapy includes a thorough assessment of the body’s muscle balance. By identifying and correcting muscle imbalances, especially in the hips, glutes, and thighs, chiropractors help reduce strain on the IT band, allowing it to heal properly. 4. Stretching and Strengthening Exercises: Chiropractors prescribe specific stretches and strengthening exercises to enhance the flexibility and strength of the muscles supporting the IT band. These exercises help reduce tension, improve mobility, and prevent future flare-ups. 5. Gait and Posture Correction: Chiropractors assess and correct gait abnormalities and improper posture that may contribute to IT band syndrome. By optimizing walking and running biomechanics, they reduce the stress on the IT band, promoting quicker healing and preventing re-injury. Chiropractic therapy provides a comprehensive approach to healing IT band syndrome, addressing the root causes of the condition while promoting long-term recovery and injury prevention.  Chiropractic Spine AdjustmentsBy Dr Khong Lamvichit September 10, 2024 5min Spinal adjustments, a key chiropractic treatment, are highly effective in preventing injuries, particularly for athletes and active individuals. Here are five ways spinal adjustments help prevent injuries:
1. Improved Alignment: Spinal adjustments correct misalignments (subluxations) in the spine, promoting proper alignment of the musculoskeletal system. When the spine is properly aligned, it reduces stress on muscles and joints, lowering the risk of injuries caused by imbalance or poor posture. 2. Enhanced Mobility: By addressing spinal restrictions, adjustments increase flexibility and range of motion. Improved mobility allows for better performance during physical activities, reducing the likelihood of strains, sprains, or other movement-related injuries. 3. Reduced Muscle Tension: Misalignments in the spine can lead to muscle tension and tightness. Spinal adjustments help alleviate this tension by restoring proper nerve function, leading to more relaxed muscles. This relaxation decreases the chance of muscle strains, cramps, and other soft tissue injuries. 4. Optimized Nervous System Function: The spine houses the central nervous system, which controls the body's movements and responses. Spinal adjustments ensure that nerve pathways are clear and functioning optimally, leading to faster reflexes and better coordination, which can help prevent accidents and injuries during physical activities. 5. Injury Prevention through Maintenance: Regular chiropractic care, including spinal adjustments, acts as preventative maintenance for the body. By addressing minor issues before they become significant, individuals can avoid chronic injuries and maintain overall physical health. By incorporating spinal adjustments into a regular health routine, individuals can enhance their physical well-being, reduce the risk of injuries, and maintain optimal body function.  Photo by Toa Heftiba Lymphatic Massage Therapy For SurgeryBy Dr Khong Lamvichit September 2, 2024 3min Lymphatic drainage massage therapy is an effective treatment for accelerating skin healing after surgery. This gentle massage technique stimulates the lymphatic system, promoting fluid drainage and enhancing recovery. Here are five ways it helps heal the skin faster after surgery:
1. Reduces Swelling: After surgery, the body can retain excess fluids, leading to swelling and discomfort. Lymphatic drainage massage helps move these fluids away from the surgical area, reducing swelling and promoting faster healing of the skin by decreasing pressure on the tissues. 2. Promotes Detoxification: The lymphatic system plays a critical role in eliminating toxins and waste from the body. By stimulating lymph flow, this massage therapy enhances the body’s ability to remove toxins from the surgical site, which can speed up the healing process and improve skin recovery. 3. Boosts Circulation: Lymphatic drainage massage improves blood flow to the affected areas. Increased circulation delivers essential nutrients and oxygen to the skin, which are vital for cell regeneration and faster wound healing after surgery. 4. Reduces Scarring: Gentle lymphatic drainage helps prevent the build-up of scar tissue by reducing inflammation and improving the flow of lymph fluid. This minimizes the formation of thick, rigid scars and promotes smoother, healthier skin recovery. 5. Enhances Immune Response: The lymphatic system is integral to the immune system. By supporting lymphatic drainage, this therapy enhances the body’s immune response, which aids in quicker recovery from surgical wounds, reducing the risk of infections and promoting overall skin healing. Lymphatic drainage massage therapy is a powerful, non-invasive method for boosting post-surgical recovery, helping the skin heal more efficiently and effectively.  Chiropractors play a crucial role in helping Ironman athletes recover, maintain peak performance, and prevent injuries. Here are five therapies they often use: 1. Spinal Adjustments: Chiropractors use spinal adjustments to realign the spine, improving posture, and relieving pressure on nerves. This helps Ironman athletes recover from the physical stress of endurance training, reducing pain and increasing flexibility. 2. Active Release Technique (ART): ART is a specialized soft tissue therapy that targets muscle, tendon, ligament, and nerve adhesions. Chiropractors apply precise pressure and movement to break down scar tissue, helping Ironman athletes recover faster from overuse injuries, such as IT band syndrome or plantar fasciitis. 3. Graston Technique: This instrument-assisted therapy involves using stainless steel tools to break up scar tissue and fascia restrictions. The Graston Technique is highly effective for treating chronic inflammation, muscle stiffness, and tendon injuries that are common in Ironman athletes. 4. Kinesiology Taping: Chiropractors use kinesiology tape to support muscles and joints without restricting movement. This technique helps reduce swelling, improve circulation, and stabilize weak areas, which is beneficial for Ironman athletes during training and competition. 5. Rehabilitation Exercises: Chiropractors design individualized rehabilitation programs that include stretching and strengthening exercises. These exercises help Ironman athletes correct muscle imbalances, improve range of motion, and prevent future injuries, ensuring they stay at the top of their game. By combining these therapies, chiropractors provide Ironman athletes with comprehensive care that enhances performance, aids in faster recovery, and minimizes the risk of injuries. Many Chiropractic TherapiesBy Dr Khong Lamvichit August 27, 2024 3min WE HAVE VARIETYBy Dr Khong Lamvichit August 26, 2024 5min
 Photo by Katya Ross We're On It!By Dr Khong Lamvichit August 19, 2024 3min In the dynamic field of chiropractic care, research plays a crucial role in shaping effective practices and ensuring patient safety. Chiropractors are committed to continuous learning and integrating the latest scientific advancements into their methods. On average, chiropractors engage in extensive research throughout their careers to stay abreast of emerging techniques, treatment protocols, and evidence-based practices.
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Tweet What!Dr. Khong Lamvichit DCChiropractic, Physical Therapy, Nutrition, and good Sports Rehab all lead to one thing. Movement-Strength-Stabilization Archives
November 2024
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