Get Running! 5K Training Tips

As those of you who visit Foster Chiropractic Sports and Wellness know, our Dr. Scott Foster can often be found out on the golf courses around Winston-Salem on Saturdays. But golf isn’t the only competition in town on the weekends. Throughout the fall, and almost year-round, you can usually find a 5K race or fun run taking place somewhere in the Piedmont Triad. Not only are these races a great way to motivate you to get running and have a regular exercise routine, it’s also a fun way to socialize with friends and meet new people, and many times your registration fee goes to support a great cause.

Never run before? No worries! Here are a few tips to help you get started and get you on the road to competing in a 5K. 

1. Pace Yourself.Running is a great form of exercise. You don’t have to pay for a gym membership or fancy equipment, and you can pretty much do it year-round. But if you haven’t been running, you don’t want to go out the door and run 3 miles right off the bat. The important thing is to build your stamina and work up to the race. When you first start out, think about it as running for a set eriod of time rather than a certain distance. A good plan is to start by running 20-30 minutes, 2-3 times a week. For guidance on how to pace yourself you can use one of the 5K training programs, such as the popular Couch to 5Kor the Mayo Clinic’sschedule. 

2. Get the Right Gear.Sure, you don’t need a lot of expensive equipment to be a runner, but it’s important to wear good shoes. Running shoes give you the arch support and cushioning you need in the midsole, and can aid in the prevention of injuries.

3. Fuel Up.Running or doing any exercise is using up your body’s energy, and you need to make sure you’re providing plenty of fuel to get you through your workout. Don’t skip meals thinking you’re “on a diet.” Instead, go ahead and eat your three regular meals a day, but make sure you’re eating lean meats, whole grains and plenty of fruits and vegetables. Stay away from processed foods and snacks, and instead reach for some almonds, carrot sticks or Greek yogurt when you need a snack to keep you going during the day.

4. Schedule an Adjustment. Regular trips to the chiropractor are just as important for your running routine as the jog at the park. Not only does an adjustment help align the spine, improving joint mobility and heling prevent overuse and injuries, but also a chiropractor is trained to look at and treat your whole body, not just your back. Observing your gait gives the chiropractor the chance to help you make adjustments to avoid pain. For example, when your knee hurts after a run you automatically assume there’s something wrong with your knee, but it could be as simple as how you turn your foot, and a professional fitting of orthotics can ease the pain.

5. Team Up.It’s always easier to get motivated to work out when you’re doing it with a friend. Get your spouse or a friend to sign up for a 5K with you, and set your training schedule together.

Now it’s time to register for a race and get running. Check out some of the races in and around Winston-Salem in the next few weeks. 

October 26: Maddie’s Miles 5Kat Jamieson Park in Winston-Salem

November 16: Mayberry Half Marathon and 5Kin Mt. Airy

November 28: Turkey Strut 5Kat the Winston-Salem fairgrounds

December 31: Running of the Lights at Tanglewood Park in Clemmons

Any pain during training, during the race or after? Stop in - adjusting your feet, knees and back at Foster Chiropractic may help you keep going. Let us be part your wellness plan to stay active!

Hydration Matters: 5 Tips for Getting More Water Daily

We all know it’s important to drink water, but do you know how important water is to your health? You’re walking around in a body that is actually about 60% water. All that fluid in you  plays an important role in cell function and maintaining bodily function. Water is in our cells, our blood, our vital organs, and is even in our bones, which are 31% water!

Water also serves as a lubricant and cushion for our spine and joints. When you come in to get an adjustment at Foster Chiropractic Sports & Wellness Clinic, you’ll feel even better if you’re fully hydrated. The work we do on your spine and joints is only enhanced by having the appropriate amount of water in your body to help cushion and support your spine and other bones.

So how much water should you be drinking each day? For years, the mantra of 8 glasses of 8 ounces of water has been popular. It’s relatively easy to remember to drink 8 glasses of water a day, but that’s more of a recommendation than a cold, hard fact. According to the Mayo Clinic, men need about 3.7 liters of fluids and women need about 2.7 liters. The 8x8 equation only gives you just under 2 liters. The good news is, we get hydrated in ways other than just drinking water. There’s water in the foods we eat as well as the fluids we drink. 

If you’re looking to improve your health, drinking more water and increasing your fluid intake is a good place to start. Staying hydrated can improve your cardiovascular health by keeping your blood volume up and helping get oxygen to your cells. It also helps your joints work better and filters waste from your body. Not to mention staying hydrated can help reduce wrinkles and make you look younger! 

Here are a few ways to help improve your fluid intake and start feeling more energized and healthy.

1. Drink water with every meal. By choosing water, you’re not only getting the fluid you need, but you’re also avoiding other things that might not be so good for you, like the caffeine and sugar in sodas and tea.

2. Keep a water bottle with you during the day, and fill it up when it gets empty. This is a good way to remember to drink water throughout the day.

3. Use an infuser in your water bottle. We often hear our patients say, “I just really don’t like to drink water,” when we recommend drinking more water daily. Adding flavor can help with that. Crush up some cucumbers, lemon, strawberries or herbs and put it in an infuser or directly in your water to make it more fun.

4. Eat foods that are high in water. Did you know up to 20% of your fluid intake comes from the foods you eat? The food with the highest water content is watermelon, of course, with 92% water. But strawberries come a close second, with 91% water! Other foods high in water include: cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, bell peppers, cottage cheese and plain yogurt.

5. Track it on an app. You can do just about anything on your smartphone, and now that includes monitoring your fluid intake each day. If you enjoy using apps or just like having some accountability, look into the apps available to track your water. Some include Daily Water (iPhone), Plant Nanny (iPhone) and Water Time (Android).

Why I Know High School Football Injuries & How to Help

Fall in the Carolinas means two things -- cooler temperatures and football season. Many of our patients are die-hard fans of the Carolina Panthers or one of our state’s many find college teams. But nothing beats the first-hand experience of Friday night under the lights of a high school football game. From small towns to big cities, the landscape of our state lights up on Friday nights and communities come together to cheer on their local boys.

High school football is especially meaningful to Foster Chiropractic Sports and Wellness, as I played center for my own high school football team at Mission Bay High School in San Diego, CA. In fact, it was my football career that led me to pursue chiropractic as a profession.

Like many football players, I suffered my fair share of injuries. My mom knew the ice baths provided by the school trainer wouldn’t be enough to help me heal completely. She took me to a chiropractor for additional treatments, and it helped get me back on the field quickly. Visiting the chiropractor became part of the regular wellness strategy, helping me stay limber and reduce the risk of further injury.

My story of suffering an injury during high school sports career isn’t uncommon. While advances in treatments and injury prevention, as well as equipment, have helped keep the number and severity of high school football injuries down, it’s still the sport that sees the most injuries. The Colorado School of Public Health monitors high school sports injuries and through their research found an average of 12 injuries per 1,000 high school football players each year. Those injuries include:

• 28% head or face (including concussions)

• 14% knees

• 11% ankles

• 10% shoulders

Football players are regular patients in my office. Luckily there are some ways to help educate and prepare your young athlete to reduce the risk of injury in football and other sports.

Talk with your coach. At any age, whether it’s elementary school, high school or college sports, the safety of the athlete should always be a priority. Take time to talk with your child’s coach to make sure you’re all on the same page when it comes to safety. Educate yourself on the rules and regulations of your school system, and know when your child should be removed from competition and allowed to rest and recover after an injury on the field. The coach should also be teaching proper technique in each sport to help prevent injury.

Take time to warm up/cool down and stretch before every practice and game. Stretching helps keep muscles active and flexible, and combining stretching with a good warm-up routine can help reduce the risk of injury. The same goes for a cool down, which allows muscles and ligaments tense from a workout to relax.

Wear the proper equipment. Protective gear is designed for a specific reason, and it is only helpful if your student athlete is wearing it. Never play football without the correct helmet, pads and mouth gear.

Strength train year round. Recent research has shown that kids playing one sport year-round are more at-risk for overuse injuries. So while you don’t want to play football week in and week out, it is very important to stay active year round to help reduce the risk of sports injuries. Play basketball or baseball, join the swim team, or learn to play tennis. Even when school sports aren’t in session it’s important to maintain a strength-training schedule to keep your body in shape for each season.

The Benefits of Chiropractic Care for High School Athletes

In addition to the tips above, high school athletes can benefit from regular visits to the chiropractor. Proper spinal and extremity alignment can help you perform better and reduce the risk of injury. Other benefits from chiropractic care include:

• Nutritional and dietary advice to help you gain strength and power through your workouts and games.

• Treatments and exercises to enhance balance, stability and muscular coordination.

• Therapeutic exercises to help reduce the risk of injury and rehabilitative exercises after injury occurs.

If you’re a high school football player in the middle of your season and suffering from sore, achy muscles, make an appointment with Foster Chiropractic Sports and Wellness today. We specialize in helping athletes recover and perform at their best level. I’m also happy to come to your school and talk with the team about how chiropractic care can help.

Suffering with Chronic Ankle Instability? We can help!

1. Do you experience your ankles giving way when walking or doing other activities, or even just standing?

2. Do you experience chronic pain or swelling in your ankle?

3. Does your ankle feel wobbly or unstable?

4. Have you experienced multiple sprained ankles in your lifetime?

5. Are you an athlete or especially physically active?

If you answered yes to any of the questions above, you might suffer from chronic ankle instability. This condition usually develops after a person has suffered repeated sprains, and leads not just to a giving-out of the ankle but also to pain and swelling. Sprained ankles are a very common injury, with more than 25,000 people suffering a sprain each day. When left untreated, the ligaments that were sprained could heal with one in a lengthened position or with scar tissue, which leads to ankle instability.

Another cause of ankle instability is over or under-pronation. Pronation is the motion of the foot as it rolls, and if you have a tendency toward over or under-pronation, you are putting more stress on one side of your ankle.

You don’t have to be an athlete to suffer from chronic ankle instability. Many things we do in our daily lives can cause this condition, including wearing high heels or loose-fitting clogs, tripping and falling, or landing awkwardly after a jump.

Treatments

If you’re suffering from the frustration and pain of ankle instability, Foster Chiropractic can help. The first step in the treatment process is to come in for an assessment. We will assess range of motion and possibly do an x-ray to examine your ankle. Next we’ll look at treatment options, which include:

Chiropractic Adjustment. This helps improve blood flow to the ankle which reduces pain and inflammation, as well as strengthening the joint. Adjustments can help increase mobility and flexibility. Scott Foster is certified as an extremity practitioner, so he brings a special expertise to conditions such as ankle instability.

Orthotics. Customized orthotics can help keep the ankle in alignment and prevent excessive pronation. At Foster Chiropractic, we use Foot Levelers to assess your gait and create custom orthotics to help improve your ankle’s performance.

Strengthening exercises. Foster Chiropractic takes a holistic approach to healing, which means we want to give you practices to improve your health both in and out of the office. For people with chronic ankle instability, we provide exercises to do at home that will help improve the strength and stability of your ankle.

If you suffer from chronic ankle instability, contact our team at Foster Chiropractic today. We can schedule a consultation to help you find a way to enjoy the activities you love pain-free.

Getting your best rest

Pillowise Posture for Ideal Sleeping

Here at Foster Chiropractic Clinic, Sports & Wellness, we care about your overall health and well-being. One of the most important aspects of a healthy lifestyle is getting a good night’s sleep. The National Sleep Foundation recommends that adults get between 7-10 hours of sleep each night, but reports show that almost one-third of adultsare getting less that than. Living a life that is sleep deprived can be detrimental to your health, as sleep deprivation has been linked to obesity and depression, and people who aren’t getting enough sleep are known to get sick more often due to a lowered immune system. It can also lead to dangerous behavior such as drowsy driving. 

 We wanted to share some ways to help make sure you’re getting a good night’s sleep each and every night. We want you to have the energy to do all the activities you enjoy during the day, whether it’s being alert at work and school to working out or playing with your kids.

 Practice Good Sleep Hygiene

We often associate hygiene with keeping clean, things like taking a shower and brushing our teeth on a regular basis. But the definition of hygiene is the practices conducive to maintaining health and preventing disease, which means good sleep habits are also included in healthy hygiene practices. Some easy steps to follow to help you get a good night’s sleep include:

·      Keeping a regular time for going to bed and waking up each day, whether it’s a weeknight or a weekend. Staying up late and sleeping in on a weekend might seem like a good idea at the time, but it only makes it harder to get to sleep when you go to bed earlier on Sunday night.

·      Avoid caffeine after noon.

·      Keep your bedroom dark and cool to promote good sleep.

·      Avoid watching TV or looking at your phone right before going to bed.

 Become Pillow “Wise”

In addition to your bedtime routine, the condition of the bed you sleep also plays an important role in getting a good night’s sleep. Good posture is just as important while you’re sleeping as it is when you’re standing or sitting. If your spine isn’t aligned during the night you could suffer from neck or back pain, headaches and restless sleep caused by snoring. 

 A good mattress to support your spine is an important part of a good night’s sleep. What’s firm enough (but not too firm) will be different for every person, but make sure it’s not so squishy that you feel like you’re free-falling when you get into bed. Researchers also found that regardless of the price or brand of beds, people reported better sleep when sleeping on a new mattress. If your mattress is over 10 years old, it might be time to replace it.

 Your pillow also plays an important role in sleep quality. Having a pillow that supports the head and neck properly is as important as a good mattress in keeping the spine properly aligned. That means your favorite pillow that you’ve spent years breaking in might not be the best pillow for your back. A pillow should adapt to the contours of your neck and provide the right support to keep the spine in a natural position. Without that support, you could suffer not only from poor sleep and restricted spine function but also tension headaches.

 Chiropractic pillows are a good option for ensuring the proper support during sleep, and we recommend the Pillowise products. Made in the Netherlands, these pillows have a high-quality Memory foam center and a removable, washable cover. We custom-fit these pillows to your unique head and neck shape to ensure you a good night’s sleep on a comfortable pillow that properly supports your spine.

 Come in today to see how comfortable the Pillowise products are and how they can help you get quality rest and feel better during the day.

Foot Adjustments to Relieve Plantar Fasciitis

Our primary goal here at Foster Chiropractic, Sports & Wellness is to help you feel and be healthy, and have the ability to participate in all the activities you enjoy. For people suffering from plantar fasciitis, foot pain keeps them from participating in many daily activities. Plantar fasciitis is one of the most common causes of heel pain. It is a sharp, stabbing pain in the heel that’s usually worse first thing in the morning, or after standing or sitting for long periods of time.

What is Plantar Fasciitis?

Plantar fasciitis is the pain caused when a person has small tears and inflammation in the ligament that runs across the bottom of the foot. This ligament is the plantar fascia, and it connects the heel bone to the toes.

Who is at Risk?

There are many different things that can lead to the development of plantar fasciitis. Age, obesity and exercise are all factors that play a part in causing wear and tear on that plantar fascia, which can lead to inflammation and damage. Wearing shoes with inadequate support, or having a foot with abnormal mechanics, can also put stress on this part of the foot. Some occupations have a higher risk of developing plantar fasciitis. Jobs where you’re on your feet on hard surfaces for long periods of time, such as teachers and factory workers, are more prone to plantar fasciitis.

How Can Foster Chiropractic Help?

Chiropractic care cannot heal the tears in a person’s plantar fascia, that healing takes place over time. But there are ways to reduce the pain and help avoid additional issues so that you are feeling better and on the go as soon as possible.

Foot & Back Alignments. Often we see that patients suffering from plantar fasciitis will change their gait to reduce pain in the foot. Unfortunately, this can lead to misalignment of the spine which can cause back or hip pain in addition to the heel pain already in place. Regular chiropractic alignments can help reduce the chance of suffering from additional pain and help you maintain a proper gait while suffering from plantar fasciitis.

Massage. Professional massage of the heel, foot and lower leg is one way to reduce the pain and inflammation that occurs with plantar fasciitis,

Strengthening exercises. We can show you exercises for the foot and lower leg muscles that will help reduce the pain suffered from plantar fasciitis and speed the healing process.

Orthotics. Making sure your foot is supported and your gait is in line are two ways to help heal plantar fasciitis and prevent future occurrences. Dr. Foster uses Foot Levelers technology to assess your gait and help fit you with custom orthotics that will help provide the support you need.

If you’ve been suffering from heel pain, come in today for a consultation. We have what you need to ease your plantar fasciitis and get back into the active life you enjoy.

Thank You for 19 Years!

We are proud to celebrate 19 years of Foster Chiropractic Clinic! It’s hard to realize that much time has passed - the years have flown by.

So much has changed in nearly two decades – what a journey it has been (or maybe roller coaster is a better description.) The obvious changes are that I have a few more wrinkles and a little less hair. Our daughter, Taylor, was just a toddler when the practice opened and is now a sophomore in college, and our baby boy is now 6’1”.

But this celebration is really about you, our patients. Thanks to you we have grown the business, and I have continued to learn and grow as a chiropractor. When I graduated from chiropractic college in 1999, I knew all about how to adjust cervicals, thoracics, and lumbars. I was trained in taking x-rays, adjusting extremities, applying therapies, showing support exercises, and basic business practices. But it’s been the support, encouragement, commitment to health, and confidence in our care from our patients that has made all the difference.

The practice, our staff and I have weathered a lot over the years. In the economic downturn of 2009 many local businesses didn’t survive, but we did thanks to our loyal patients. In 2016, when I suffered a stroke and spent the summer recovering, our patients stuck by us. When Scott was shoveling snow from the parking lot, customers waited patiently until we were open. When the AC was out and we were all sweating, it became just another fun memory to share.

We also love the fact that our patients celebrate with us in the fun times. Remember when we dressed up in Halloween costumes, the Ice Bucket Challenge, holiday feasts of pulled pork and cake balls? You helped us donate fans to Senior Services, canned food for various local groups, water for those in need. You listened to my stories of parenting challenges, softball games, graduation plans, and beach vacations.

At this milestone for Foster Chiropractic Clinic, we want you to know how grateful we are for you, our patients. I truly believe the best is yet to be, but the past nineteen years wouldn’t be so special had it not been for you.

Manage Your Migraine with Chiropractic Care

Julie S. came in our office suffering with chronic migraines. She was medicating her way through the monthly battles with debilitating pain. Then she would miss a few days of work while the meds would treat the pain, but would also knock her out. She would sleep up 24 hours straight while they worked out of her system. Sound familiar? This doesn’t have to be you.

Migraines affect more than 38 million people in the United States. And having a migraine can place a toll on enjoying everyday life, causing people to miss out on work or other events

According to Migraine.com:

·      91% can’t function normally or miss work during migraines

·      59% missed family or social events

·      49% said they had to restrict activities for at least one day

 What is a Migraine?

Migraines are more than just a headache. Migraine sufferers report a debilitating throbbing pain that is often accompanied by nausea, vomiting, blurred vision and sensitivity to light and sound. 

Causes of migraines include family history, hormonal changes, emotional stress, alcohol, caffeine, changes in sleep pattern, changes in weather, or physical strain. 

Unfortunately, migraines are poorly understood and often go undiagnosed or undertreated. Without getting the necessary help to understand migraine headaches and its variety of potential causes, people who suffer from migraines might not be getting the right treatments to help ease the pain and prevent further headaches. 

How Chiropractic Care Can Help

At Foster Chiropractic, we are dedicated to helping migraine sufferers understand their headaches and employ lifestyle changes that will help them feel better overall, and hopefully reduce the negative impact of migraines in their everyday life. One of the important first steps is talking with patients to understand their family history, migraine triggers and other lifestyle habits. Often we can suggest dietary changes and nutritional advice that can help with migraines. It’s also helpful to get a thorough family history, to understand each patient’s case more thoroughly.

Spinal manipulation and chiropractic adjustments can also help relieve migraine symptoms by improving spinal function and alleviating stress on your system. Studieshave shown that patients who received chiropractic care for migraines once or twice a week for eight weeks saw a reduction in migraine symptoms. The outcomes that were improved were migraine frequency, intensity and duration, leading to improved quality of life.

Massage is another therapy often used in treating migraines. It helps relieve stress and alleviates tightness of the muscles in the head, neck and shoulders, improving the blood flow to those areas and lessening the impact of the headache. 

Finally, as a chiropractor we are especially in tune with posture. We can help provide advice on improving your posture and suggest exercises and relaxation techniques that can help you prevent the onset of migraines in between chiropractic appointments.

If you’re suffering from migraines and frustrated with having to miss out on work, daily activities or special occasions, it’s time to find some help. Call us today to get on the road to a life uninterrupted by migraine pain.