Chiropractic Health & Wellness Blog

We have new, fresh Lyn lake Chiropractic running shirts hot off the press.  If you or you know someone running the 10 mile or marathon this weekend we would be glad to provide them or you with our high quality running shirts.

We just ask that you wear them, and as a bonus we have a professional photographer taking pictures of anyone wearing our shirts, even spectators. You can get a copy of these pictures after the race by checking out our website.  We'll be linked to the photographers website.

Wear them proud, you'll be amazed how many runners and spectators. will be cheering you on, we gave out over 2000 running shirts this year. If you need a shirt call the clinic 612-879-8000 and we'll put one aside for you in your size. We only have 300 right now ready to be worn at the race.

Have a great race...

Lyn Lake Chiropractic - 4 Most Common Running Injuries

With the Twin Cities Marathon getting close - running is an activity that picks up in popularity. It’s a great way to boost cardiovascular health. However, it can also place a lot of stress on the musculoskeletal structure of your body.

Lyn Lake Chiropractic often sees improper footwear and over-training as common causes for running injuries, along with misalignment in the hips and pelvis. If you think you’ve incurred one of the injuries described below, consult your chiropractor or Lyn Lake Chiropractic.

You may need to suspend or reduce your running routine until the problem is healed. You can help lessen pain and inflammation of these injuries by applying ice to the affected areas for ten minutes every two hours.  Here are the most common problems associated with running: 

1. Plantar fasciitis
Is a repetitive strain of the plantar fascia that leads to painful inflammation of Quick read more or view full article this tissue located at the bottom of your feet. The pain is typically worse in the morning, and then tends to ease as the day goes on.  What causes it? - Running puts an increased mechanical load on the arch of your foot. If your arch is not properly positioned, or your muscles leading to the foot are too tight, you may be adding abnormal stress. 
What can you do? -  Besides ice therapy and adjusting your running routine, treatments may also include adjusting you feet, ankles hips and lower back. Extra Treatment -  Ultrasound, Laser Therapy, GameReady Ice Compression Therapy, ART, Graston, Kinseio Taping myofascial stripping techniques used to the bottom of your feet. Our Minneapolis chiropractors at Lyn Lake Chiropractic treat runners daily and have great success.
 
2. Shin splints
Pain or tenderness along the front of the shin where your tibialis muscles attach to your lower leg. The pain is usually sharp when you’re running and often feels achy while you’re at rest.  What causes it? - Tendons of the tibialis muscles wrap around the arch of your foot, helping to support it. When the arches experience excessive loads, these tendons are placed under strain. When this happens, your muscles pull away from their attachments to the shin bone. Improper shoes, running on hard surfaces and over-pronation of the feet may aggravate this condition.  What can you do? - Avoid running on concrete surfaces. Have our Minneapolis chiropractors at Lyn Lake Chiropractic check the mobility and alignment of the bones in your feet and ankles. If needed get the treatment you need either at Lyn Lake Chiropractic, Sports chiropractor, Sports Medical clinic.

If over-pronation is detected, you may need different running shoes or orthotics. The chiropractors at our clinic will do a free gait analysis to make sure your in the right support shoes. Once your pain is reduced, regular stretching of the muscles in your lower legs can help stop future problems. 

3. Runner's knee pain (chondromalacia patella)
Knee pain felt under the kneecap, accompanied by a grinding or popping noise when bending the knee. You may also notice swelling and redness.  What causes it? - Improper positioning of the patella over the knee joint. This triggers your kneecap to excessively rub against the surface of your leg bones, leading to repetitive wear and tear of the cartilage and recurring inflammation. Improper knee alignment is commonly caused by instability of the feet or pelvis. Tightness or imbalance in the quadriceps muscles may also cause symptoms.  What can you do? - Stop running and get chiropractic advice. Have our Minneapolis chiropractors at Lyn Lake Chiropractic check the alignment of your feet and pelvis. Misalignment in the feet may require orthotics and imbalance in the pelvis may be helped with chiropractic adjustments.

When pain subsides, you may try strengthening the vastus medialis obliquus muscle - one of the quadriceps muscles of your thigh - to prevent this problem from returning. 

4. Iliotibial (IT) Band Syndrome
 Tenderness and inflammation at the outside of the knee where the iliotibial band crosses the knee joint. The pain usually starts while running and can intensify as your run progresses. Walking on hilly surfaces or using stairs can make the symptoms worse.  What causes it? - Anything that creates tightness in your IT band. The result is likely friction, pain and inflammation. Fallen arches are often responsible. This condition causes the lower leg to rotate inward upon a heel strike. This pre-stretches tissue and makes it vulnerable to excessive strain. Pelvic imbalances or restrictions may also contribute to this syndrome.  What can you do?-  Avoid running on hills, stretch and ice after your run if you feel pain and rest. Have a chiropractor check your pelvis and your feet for imbalances. Although extremely painful, massaging the outside part of the leg may also help reduce the tightness and soreness, Ultrasound, Laser tx., Active Release Techniques (ART) and adjusting your hips, knees, ankle and feet if needed.  Once the pain is manageable, stretching the tensor fascia lata muscle, located in your thigh, as well as the gluteal muscles may help halt the return of this syndrome. 

Alignment is the key to avoid most running injuries. Be sure to have your chiropractor check your alignment, it's just making sure the biomechanics are working together. Correcting the problem early may help prevent a more painful situation from happening down the road. 

Disclaimer: Information contained in this Topic is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.  Read Less

Lyn Lake Chiropractic - Strong Low Backs: Having One That Works Without Low Back Pain. You never know until you hurt it how much you use your lower back all day long. When your lower back is injured, every movement becomes painful. Simple actions, such as getting out of a chair or bending over the sink, become excruciating, and your daily routine becomes difficult and frustrating. If this happens please call our Minneapolis chiropractors at Lyn Lake Chiropractic or checkout our website www.lynlakechiropractic.com for more information.

Back pain affects 60 to 80 percent of U.S. adults at some time during their lives, and up to 50 percent have back pain within a given year. Some of these problems are easily treated and never return, but in five to ten percent of patients low back pain becomes chronic and the person continues to have recurrences and Quick read more or view full article exacerbations. Effective treatment of uncomplicated lower back pain involves treatment in a chiropractor’s office and beginning and continuing an exercise program. A recent study conducted by the Medical Research Council, a research organization based in the United Kingdom, has found that patients given a combination of spinal manipulation and exercise experienced greater improvement in back function and greater reduction in pain compared to those treated with spinal manipulation or exercise only. Most mechanical low back pain is associated with tight leg muscles and weak abdominal muscles. Leg muscles need to be stretched and abdominal muscles need to be strengthened to avoid recurrences of low back pain. People are generally not aware of these relationships.

You may know you “should be exercising”, but you may be unaware of the importance of stretching. Also, abdominal strengthening is usually the last thing a person thinks of when he or she thinks of doing exercise. Exercise is a three-step process: stretching, exercising, and abdominal strengthening. Don’t forget getting adjusted on a regular basis will be effective and help keep you on your Wellness Plan. Stretching prepares you for the work of exercise, and is done first before anything else, gently and gradually. You may be tighter than usual on a particular day. This is not important - you should never try to stretch to where “you think you should be”. Just stretch, making sure to pay attention to what you’re doing. It’s easy to injure a muscle if you’re thinking about something else, or if you’re rushing, trying to squeeze in some stretching before dashing off to the gym.

Abdominal strengthening helps support the lower back. Spinal muscles are not designed to carry your body weight. If your abdominal muscles are weak, then your back muscles will be used to carry your body weight, and eventually you’ll have a lower back injury or low back pain. Abdominal strengthening not only helps keep your lower back healthy, but also helps maintain good posture. Postural benefits include an easy, relaxed gait; muscles that are long and supple, rather than short and tight; and an open chest that allows for easy, smooth breathing. Your body is a machine. Everything’s connected. A lower back problem affects many other areas, ultimately. By making sure to stretch regularly and by including abdominal exercises in your gym routine, you can help ensure having a lower back that works instead of having low back pain daily.

Our chiropractors at Lyn Lake Chiropractic will help set you up on a stretching program and rehab to strengthen your low back muscles and core muscle strength. Read Less

White Tea Could Keep You Healthy And Looking Young!

ScienceDaily (Aug. 14, 2009) — Next time you’re making a cuppa, new research shows it might be wise to opt for a white tea if you want to reduce your risk of cancer, rheumatoid arthritis or even just age-associated wrinkles. Researchers from Kingston University teamed up with Neal’s Yard Remedies to test the health properties of 21 plant and herb extracts. They discovered all of the plants tested had some potential benefits, but were intrigued to find white tea considerably outperformed all of them.

Professor Declan Naughton, from the School of Life Sciences at Kingston University in South West London, said the research showed white tea had anti-ageing potential and high levels of anti-oxidants which could prevent cancer and heart disease. “We’ve carried out tests to identify plant extracts that protected the structural proteins of the skin, specifically elastin and collagen,” he explained. Quick read more or view full article “Elastin supports the body’s natural elasticity which helps lungs, arteries, ligaments and skin to function. It also helps body tissue to repair when you suffer wounds and stops skin from sagging.” Collagen is a protein found in connective tissues in the body and is important for skin, strength and elasticity, he added.

The researchers were blown away by exactly how well the white tea had performed. “We were testing very small amounts far less than you would find in a drink,” Professor Naughton, one of the country’s leading specialists on inflammation, said. “The early indicators are that white tea reduces the risk of inflammation which is characteristic of rheumatoid arthritis and some cancers as well as wrinkles.”
Eight of the other plants and herbs analysed also helped protect against the breakdown of both elastin and collagen. After white tea, bladderwrack performed well followed by extracts of cleavers, rose, green tea, angelica, anise and pomegranate.

Lyn Lake Chiropractic will try to help you understand the value behind proper nutrition to help you in your Wellness plan that you and the Minneapolis Chiropractors at Lyn Lake Chiropractic decide what your treatment plan will be to keep you healthy. Read Less

SPORTS MEDICINE

Lyn Lake Chiropractic cares for professional athletes, those striving
for personal goals, and dedicated fans. Dr. Schreifels and Dr. Field are
avid marathon runners who understand the need for chiropractic care
as it relates to staying healthy in the quest to achieve personal goals.
They provide comprehensive care for the patient's entire body - knees,
hips, elbows, back - to find the pain's cause and to let the patient return
to enjoying their life. They also specialize in auto injuries,
bulging/herniated discs, headaches, low back pain, and sciatica.

They are the Official Chiropractors of the Medtronic Twin Cities
Marathon, work with Team USA Minnesota Athletes, and provide
care and injury prevention seminars to numerous running groups
around the Twin Cities.

Staff includes certified personal trainers and massage therapists to
assist in rehab and injury prevention. Modalities utilized include
ultrasound, cold laser therapy, EMS, and Game Ready Quick read more or view full article Icing system. Read Less

Colic

The theory that an irritated spine may contribute to colic is supported by the frequent improvement in symptoms with gentle chiropractic adjustments. Because the birthing process is very stressful on the neck of a newborn, it is very common for there to be several subluxations in the neck and back that can irritate the tiny and delicate nervous system. It has also been observed that babies with colic seem to need more attention and are more sensitive to the things around them than other babies - again indicating that there are some neurological differences.

Both the mother's and the baby's diet can be huge factors in the development of colic. One of the biggest offenders is cow's milk. Cow's milk contains the sugar lactose which many newborn babies cannot digest very well, not to mention that cow's milk contains many proteins that are not good for an infant's digestive system.

Another Quick read more or view full article potential dietary contributor to colic is the mother's diet while breastfeeding. Women who breast feed should stay away from spicy foods, alcohol and tobacco, as well as to avoid eating too much of any one particular food. A semi-bland, high-protein diet that excludes dairy is probably best - at least during the first three or four months of breastfeeding.

If your baby suffers from colic, there are a few things that you can do to help:

Seek regular chiropractic care at Lyn Lake Chiropractic, or a chiropractor near you.

Place a warm water bottle on your baby's stomach.

Rock your baby in a rocking chair or cradle.

Give your baby a warm bath.

Gently rub your baby's stomach.

Go for a drive with your baby in the car seat.

Feed your baby more often with less food at each feeding.

If you feed your baby formula, avoid soy or dairy-based formulas.

I have three little girls and only one had colic issues. After altering my wife's diet our baby girl still had colic symptoms. At 4 months old we decided to adjust her, the colic symptoms stopped almost immediately that night. The question is, does chiropractic adjustments help with colic symptoms? With the research and my personal experience I'd have to say it works. The adjustments for a little child is so light and with trigger point therapy with some minor massage we have had many great success stories at Lyn Lake Chiropractic.

If you don't live near our clinic, please take the time to find a chiropractor near your home and ask them if they treat children, then when they say yes. Ask the chiropractor if he has children of their own, because if they adjust their children that will tell you that they know what they are doing. If you have any questions or would like us to call the chiropractic clinic for you please let us know. We are here to help everyone. Read Less

From Mall Walkers to Marathon Runners ... From High Mileage to High Heels ...
From Manolos to Marathons

“I was really impressed with this clinic. No mat-
ter what your lifestyle, they have your back! From running injuries and
auto accidents to slipped discs, sciatica, even high-heel mishaps —
Lyn Lake Chiropractic takes a comprehensive approach to treating your
ailment. Their service menu includes Chiropractic, Certified Massage
Therapist, Personal Trainers and many more high tech rehab toys to help
heal anything you might be dealing with. They are the Official Chiro-
practors of the Medtronic Twin Cities Marathon. Check this place out.”

As seen in the March 2009 Issues of Allure, Glamour and Self Magazines.

2937 Lyndale Ave

Minneapolis

612-879-8000

lynlakechiropractic.com

CHIROPRACTIC CARE

There’s an electrifying energy at Lyn Lake Chiropractic. When you open the door to the hip, loft-like clinic, you’re greeted by a friendly, smiling office manager, rockin’ tunes piping in from ceiling speakers, and a staff of some of the most dedicated chiropractors, massage therapists, and personal trainers in the metro area. The atmosphere is upbeat, fast-paced, and family-friendly. A regular patient is greeted with a friendly “Hey Jerry! How’s that knee feeling?” while another staff member asks a patient’s 3-year-old daughter if she can “please-please-please” hear her latest knock-knock joke.

In this over-stressed, under-appreciated world we live in, it’s obvious that the staff at Lyn Lake Chiropractic love what they do.

And what “they”—owner Dr. Kevin Schreifels, Dr. Jill Field, three massage therapists, and two personal trainers—do is treat pregnant patients, children, anyone with back pain, and those suffering from running and athletic injuries. The doctors, both avid Quick read more or view full article marathoners, understand running issues and have been the official chiropractor of the Medtronic Twin Cities Marathon for six years.
On any given day, the room is busy with athletes, those who have been in auto accidents, and members of the Minneapolis Police and Fire Departments.

As if on cue, an officer arrives for a quick adjustment. Part of the beauty of Lyn Lake Chiropractic is that walk-ins and same-day appointments are accepted during business hours. A 24-hour answering service allows patients to call and schedule appointments when needed.

Their passion for health, wellness, and chiropractic care is evident in their safe and natural approach to pain management (each patient’s muscles are warmed and relaxed before an adjustment) and helping each of their patients—from infants to seniors—achieve and maintain their maximum health potential. Read Less

During pregnancy, a woman's center of gravity shifts forward to the front of her pelvis. This additional weight in front, causes stress to the joints of the pelvis and low back. As the baby grows in size, the added weight causes the curvature of her lower back to increase, placing extra stress on the fragile facet joints on the back side of the spine. Any pre-existing problems in a woman's spine tend to be exacerbated as the spine and pelvis become overtaxed, often leading to pain and difficulty performing normal daily activities.

Studies have found that about half of all expectant mothers develop low back pain, hip pain at some point during their pregnancies. This is especially true during the third trimester when the baby's body gains the most weight. Chiropractic care throughout pregnancy can relieve and even prevent the pain and discomfort frequently experienced in pregnancy, and creates an environment Quick read more or view full article for an easier, safer delivery. Our Minneapolis chiropractors at Lyn Lake Chiropractic have not only the extensive training but has the personal experience with adjusting during pregnancy.

It is one safe and effective way to help the spine and pelvis cope with the rapid increase in physical stress by restoring a state of balance. In fact, most women have found that chiropractic care helped them avoid the use of pain medications during their pregnancy, and studies have shown that chiropractic adjustments help to reduce time in labor.

Lyn Lake Chiropractic should be your partner for a healthy pregnancy. We can provide adjustments, as well as offer nutritional, ergonomic and exercise advice to help address your special needs.

Chiropractic tips for pregnant women:
Be sure to get adjusted regularly. Chiropractic care is important to help maintain a healthy skeletal structure and nervous system function throughout a pregnancy and childbirth.

* Do some gentle exercise each day. Walking, swimming, or stationary cycling are relatively safe cardiovascular exercises for pregnant women.
* Avoid any activities that involve jerking or bouncing movements.
** Stop exercise immediately if you notice any unusual symptom, such as nausea, dizziness or weakness.
* Wear flat shoes with arch supports. Your feet become more susceptible to injury during pregnancy, partially due to a rapidly increasing body weight, but also because the ligaments that support the feet become more lax. Some patients feel the have daily plantar fasciitis pain.
* When picking up children, bend from the knees, not the waist. Your low back is much more prone to injury during pregnancy.
.* Take a prenatal vitamin with at least 400 micrograms of folic acid every day; 800 micrograms is even better. Folic acid has been shown to dramatically reduce the risk of neural tube defects in a developing fetus. Be sure to check with your doctor before taking any vitamin or herbal supplement to make sure it's safe for you and the baby.
My wife had the low back pain issues with all 3 little girls. We noticed once a week in her third trimester helped a great deal. Our O.B told us he was amazed after each birth that the labor went really smooth and he felt the adjustments helped her hips to be relaxed allowing the birth canal evenly relaxed, that’s all the research I needed. Getting adjusted does help and I continue to have patients that do get adjusted during their pregnancies tell me the same thing. That the birthing process was smooth and less stress on the mother and baby. Give Lyn Lake Chiropractic a call for a consultation. Read Less

I just want to say how great of a day we had at Lyn Lake Chiropractic.  We had many new patients thanks to patients telling their friends and family about our caring clinic.  

We had someone come in with severe neck pain, she went to another minneapolis chiropractor this morning but he decided to take x-rays and gave her an ice pack and said to return tomorrow?

I know this was a pitch to hook the patient. But why in the world would you not want to help this person in severe neck pain at present time ??- for petes sake. She came in for help.  I just want to say I'm sorry about people out there that feel it more important for the patient with severe neck pain to send them through more pain by telling them to go home and come back the next day so they can Quick read more or view full article toss the bigger pitch on how much you really need them......got me!  It's like going in for a hair cut and you pay them when you first walk in, but they give you a comb and say come back tomorrow and pay me again - maybe you'll get that hair cut???

Best part of the story, she walked out of Lyn Lake Chiropractic 90% pain free today ( same day ) and she was able to turn her head. When she was leaving, you know you did your job!  "Now I can turn my head when I'm driving and go to work tomorrow ".  

If you're reading this, if someone is giving you the pitch...run, let them see the back of your head when the door slams. This goes for all professions!!

Lyn Lake Chiropractic will not give you a pitch. Read Less

Pain in my foot and heel? aka Plantar Fasciitis

What cause Plantar Fasciitis? Most runners have seem to at one time or another complain of feet/foot pain.

What causes Plantar Fasciitis is not well understood. It probably develops as the result of repeated small tears in the plantar fascia (bottom of your foot) When you walk, your plantar fascia stretches as your foot strikes the ground. If the plantar fascia is strained by the way you walk or run the repeated stress, it can become weak, swollen, and irritated inflamed and it can hurt when you stand, run or walk.
Conditions or activities that may lead to pain on bottom of your foot. Factors that affect how the feet work (biomechanical factors). These include abnormal inward twisting or rolling of the foot, pronation high arches, flat feet, tight calf muscles, or tight tendons at the back of the heel (Achilles tendons). Excessive pronation Quick read more or view full article is a common cause of plantar fasciitis.

Repetitive activities, such as prolonged walking or standing and/or running.

Factors that put extra stress on the feet, such as being overweight or wearing shoes that are poorly cushioned, don't fit well, or are worn out.

The natural process of aging. Plantar fasciitis is most common in middle-aged adults. Which cause pain on the bottom of your foot.

The classic symptom of plantar fasciitis is heel pain when you take your first steps after getting out of bed or after sitting for a long period of time. You may also have:

Stiffness and pain in foot in the morning or after resting that gets better after a few steps but gets worse as the day progresses.

Pain that gets worse when you climb stairs or stand on your toes.

Pain after you stand for long periods.

Pain at the beginning of exercise that gets better or goes away as exercise continues but returns when exercise is completed, such as running.

Treatment for plantar fasciitis at Lyn Lake Chiropractic by our minneapolis chiropractor:

Relieve inflammation and pain in the heel and foot, or feet. Allow small tears in the plantar fascia ligament to heal. At Lyn Lake Chiropractic we see and treated many plantar fasciitis pain, foot pain. Being the minneapolis chiropractic clinic and being the Official Chiropractor of The Medtronics Twin Cities Marathon we have to be able to deal, heal and relieve our runners from their plantar fasciitis pain

Our Treatment plan includes but not limited to Massage, A.R.T., Graston technique, ultrasound, laser treatment, Kinesio Taping ( Taped touted for speed healing injured muscles and athletic injuries.) adjustments to your feet to make sure your bones in your feet are working properly.

We also like to do a gait analysis to make sure your in the correct running shoes if your a runner.
The minneapolis chiropractors and being avid runners, we have had to deal with foot pain from time to time. But with the proper treatment we seem to continue running marathons. Healing time always depends on how long you had the pain and if your aggressive in your treatment. If you don't call Lyn Lake Chiropracic please seek medical advice right away when you start having ( foot pain )these symptoms. Rest is always the best advice, but most runners don't feel they have time not to run and want to heal fast. Call us at 612-879-8000 Lyn Lake Chiropractic located in uptown minneapolis. Read Less

Posted by Dr Kevin Schreifels