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Seven Tips To Prevent Aches And Pains While Gardening

April 22, 2022 by Jon Crooker

Gardening is a fun pastime for some and a chore for others. Aches and pains while gardening can and do happen. Not great for anyone, especially for those that don’t love gardening! Here are seven tips to help prevent aches and pains while gardening

1. Start from a good place

As the saying goes, prevention is better than cure. Keeping fit and healthy will mean that gardening isn’t such a shock to your muscles. Incorporating exercise and stretching into your weekly or daily routine will help you stay fitter and less prone to injury.

2. Warm up your muscles before gardening

Treat gardening as you would any other type of exercise and warm up before you dive in! Remember, gardening uses a lot of different muscles, so be sure to warm up and stretch thoroughly. Common garden injuries include back pain, shoulder pain, neck pain, wrist pain, and knee pain.

3. Be mindful of how you are moving

Gardening involves a lot of different movements that your body may not be used to. From lifting heavy objects such as bags of mulch and flowerpots filled with soil, to bending over digging. If lifting, remember to lift with your knees. If something is too heavy, ask for help. Think about investing in a wagon to move heavy objects from place to place.

Be mindful of how you are leaning when digging holes or weeding. Remember to kneel rather than bending over when you spot a weed. Good posture while gardening is a must to help aches and pains later in the day.

4. Take regular breaks

Don’t be a hero! Gardening is like housework; it is never-ending! You will never be finished, so don’t rush to get your mulch done in one day or weed every flower bed. One of the keys to preventing aches and pains while gardening is knowing your limits. We get the sense of accomplishment of getting all your annuals planted, but you don’t want to end up in pain the next day.

5. Use tools and work smarter

There are so many excellent tools on the market that help to prevent aches and pains while gardening. We found this wonderful article listing nine tools that help, including long-handle weeders and garden kneelers.

6. Get creative

If you do end up with aches and pains each time you garden, then it may be time to get creative. There are many ways to garden. Think raised beds and flower walls. You may love annuals, but moving your garden to mainly shrubs and perennials can reduce how much digging you have to do. Think about planting groundcover plants to help keep weeds at bay. There is nothing wrong with enlisting help. If gardening is something you love, think about farming out some of the more laborious jobs, like mulching.

7. Stretch your muscles afterward

Just as you should warm up before gardening, be sure to cool down and stretch afterward. If you end up with aches and pains that linger on, we advise seeking out chiropractic care. There are many benefits to chiropractic care. Here at Bryn Mawr Wellness, we strive hard to help our patients keep doing the things they love, whether running marathons or tending to their yards.

How To Prevent And Treat Little League Elbow

March 29, 2022 by Jon Crooker

Little League season is here, and with that comes elbow injuries. Over 100,000 kids end up in the ER each year from playing baseball. There’s even an injury called ‘Little League elbow’. It’s an overuse injury from repeated throwing, especially for pitchers.

Who is susceptible to Little League elbow?

Any kids and teens that play baseball are at risk of medial epicondyle apophysitis/Little League elbow. At this age, bones are still growing. Growth plates, found near the end of long bones, are weak and soft, and easy to injure. A severe injury to the growth plate can result in the elbow forever being prone to injury.

What causes medial epicondyle apophysitis?

There are several reasons that a child will start to feel pain. A common culprit is throwing the ball too hard. This can happen in general for any player or if your child moves to a field where the pitcher’s mound is further away than what they are used to.

Little League elbow can be caused by throwing form, including throwing different pitches such as a curveball, slider, or slurve. It can also be caused by simply throwing too many balls.

How can you help prevent an elbow injury?

Prevention is the best cure, so first of all, make sure that your child is not pitching too much. USA Baseball and MLB have put together pitching guidelines that you can find here. Also, make sure that your child is getting plenty of rest off-season. That means playing a sport that doesn’t require throwing.

Your child should always follow the instruction of their coach. When practicing at home, ensure you work with your child on their throwing techniques. Injuries can occur from releasing the ball too early, too late, or rotating their body too early in the throw. Ultimate baseball training has some great videos on pitch and hitting mechanics.

Get your child into the habit of warming up and stretching before playing. Also, ensure that they are taking in enough fluids. Hydration is important.

What are the symptoms of Little League elbow?

Look out for your child complaining of elbow pain or pain when throwing or picking up objects. Your child may also mention that they feel their pitching has got slow or worse. Here’s the challenging part. Your child may not want to tell you that they feel some discomfort because they may fear that you will make them stop playing. So watch out for signs of swelling or redness, or if your child has trouble straightening their elbow when they reach across the dinner table.

What’s the treatment if your child does get an elbow injury?

You may find yourself with an unhappy child on your hands, as rest is essential to healing. Icing will help, especially if there is swelling. Chiropractic adjustments can help to speed up recovery and promote healing. In fact, if the elbow has come displaced, rest alone will not be enough.

Dr. Crooker is ready to help your baseball players have a good season this spring. At the first sign of injury, give us a call on (610) 520-2490.

Why is National Nutrition Month Important?

March 5, 2022 by Jon Crooker

March is National Nutrition Month. To celebrate, Bryn Mawr Wellness asked me, Joy Saudaragas MA, RD, LDN from the Joy of Nutrition, to explain why Nutrition is so important.

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The aim is to help everyone learn about making informed food choices and develop healthy eating and physical activity habits.

Why is nutrition so important?

Making smart food choices should go hand-in-hand with implementing good exercising habits. Eating well is good for us in so many ways. Some of the benefits are:

Helps to strengthen your immune system
Reduces risk of some diseases such as type two diabetes and heart disease
Gives you more energy
Helps improve your mood and overall wellness

Tips for better nutrition

There are many ways that you can eat better and make healthier choices. This is a HUGE subject and one that we can’t cover in one article! Here are five top tips to get you started on eating healthier:

Eat more fruit and vegetables. Less than 1 in 7 seven adults in this country are eating enough fruit, which drops to less than 1 in 10 when it comes to vegetables.
Try to eat more protein to help maintain balanced blood sugars.
Reach for the whole grain varieties in store for added fiber and fullness!
Try putting in place a meatless Monday. It’s a great way to up your intake of veggies and fiber, a win-win.
Plan ahead. Spend a few minutes on a Sunday planning out your food for the week. You’ll make better choices, especially when eating on the run.

If you’re struggling, ask for help

It can be daunting to change the way you eat. But, don’t let that stop you. Registered Dietitian Nutritionists such as myself are passionate about helping others eat well. Now, not all nutritionists are created equal.

The term nutritionist isn’t a regulated term. As a result, anyone can call themselves a nutritionist with no formal training or certification. This can cause a lot of confusion for clients. It’s essential that you find a Registered Dietitian Nutritionist.

You see, to hold the title of Registered Dietitian Nutritionist (RDN), there are a lot of requirements. An RDN must have completed the specific set of coursework outlined by the Academy of Nutrition and Dietetics. These courses can be completed at the undergraduate or graduate level, depending on prior education. On top of completing the specific coursework, they must also complete a 900-hour supervised hands-on internship and must sit for and pass a national comprehensive examination. Registered Dietitians must also obtain continuing education credits and are held to a professional code of ethics.

It’s time to embrace National Nutrition Month

What are you waiting for? It’s time to take that first step… or bite of that apple! Use the tips above to get started. Utilize the Academy of Nutrition and Dietetics website which is filled with lots of excellent articles. You can also follow my Facebook page where I share food ideas. And, if you don’t already, make sure you follow the Bryn Mawr Wellness Facebook page as they also share food ideas, along with all things wellness!

Happy National Nutrition Month!

Managing Your Wellbeing During the Covid-19 Pandemic

April 2, 2020 by Jon Crooker

Many of us are feeling stressed and anxious right now, and that is to be expected. Our daily lives have changed beyond recognition. We are struggling with self-isolating, home-schooling, loss of income, and the fear of catching the virus, or our loved ones catching it. Stress and anxiety can have an impact on us, both physically and mentally. While we all handle a crisis differently, we’ve laid out some tips to help during these uncertain times.

Take a break from social media and the news

Right now, social media is filled with news and articles related to Covid-19. Updates from pages and articles shared by friends and family. The news is the same. Reading and watching too much can feed into your anxiety. Try to limit your consumption to one or two hours per day. Try to avoid looking at too much in the evening as it may make it hard for you to sleep, which will impact your overall wellbeing.

Work out a schedule

Whether it’s an hour-by-hour schedule, or a much looser one, a schedule will help keep some routine in your day. Try to not let morning and evening routines slip too much. Ever-changing bedtimes can have a dramatic effect on the way we feel. Take the opportunity to schedule items you never had time for before, such as an hour to read… just not the news!

Stay connected

Make time to stay connected with friends and family. Reconnect with old friends. Start a virtual book club, run an online quiz or host a virtual talent evening.

Get some exercise!

Exercise helps our endorphins – the feel-good hormone – to kick in which helps to lower stress and anxiety levels. Go for a daily walk and get some fresh air (just remember to keep six feet away from the next person) or get exercising in your living room. There are so many great fitness apps out there and many local gyms are offering online classes.

Stretch each day

There are many benefits to stretching but one of them is that it helps to release stress from your body. When we get stressed our muscles tighten and we end up getting pain, often in our neck, shoulders and back. Stretching will relax your muscles and just like exercise, will release endorphins into your bloodstream. Many streaming services are offering yoga and stretching videos. If you would like to start a stretching regimen, feel free to reach out to us and we can see if there is one that would be better suited for your conditions.

Meditate… or just simply breath

Mediation has many wonderful benefits and can really help in calming the mind and relaxing the body. There are lots of guided meditations available online, and some fantastic apps such as Headspace. Even just taking a minute to deep breath every hour can help reduce your stress levels.

Start a new hobby or do those odd jobs

Many of us have hobbies or projects that we’ve been meaning to start but just haven’t. Now is a perfect time. Not only will it keep you busy, but it will also keep your mind busy and focused. Plus, many of us have a long list of odd jobs that we’ve been meaning to do. From spring yard work to re-organizing the pantry!

Don’t be ashamed to ask for help

It’s OK to ask for help. If you’re feeling sad, anxious, or lonely, call someone, even if you have already spoken to them that day and tell them how you are feeling. Dr. Crooker is available for telemedicine sessions for existing patients. We can take time to review your conditions and go over any stretches or exercises that could help your symptoms. Unfortunately, we haven’t figured out a way to adjust over the internet. We are also open for emergency patients. If you are in pain, please do give us a call. If warranted, we can set up an appointment in the office, or if you think you could benefit from a conversation, we can set up a video chat with Dr. Crooker

Golf Is Causing More Back Injuries Than Ever Before

June 21, 2019 by Jon Crooker

Like all sports, golf has evolved over time. Over the last twenty years, swings have become much more powerful. The modern “X-factor” swing may hit balls harder and further but according to experts from the Barrow Neurological Institute, playing this way could be causing repeated trauma to the spine, specifically the lumbar region.

Dr Corey Walker, of Barrow Neurological Institute says that ‘Among professional and amateur golfers, back disorders remain the most common injury, comprising 55 per cent and 35 per cent of injuries in these groups, respectively.’

That’s a lot of back problems, not counting the injuries to other regions, such as elbows, wrists, hips and ankles… to name a few. At Bryn Mawr Wellness, we see and treat a whole range of golf injuries and, in line with this study, we are starting to see injuries occur in much younger players.

Training to play golf

Strength and conditioning training is crucial to avoiding injury. Take steps to strengthen the muscles in your back and core to give your spine the support it needs. In fact, it’s not just about your spine. Golf requires your joints to be able to move well, so you need to work on increasing the range of motion through your other body parts such as your hips and shoulders.

We find that many amateur players end up with golfers elbow due to a lack of flexibility required in the joint to cope with repeated golf swings. Many players bend the elbow during the back-swing and then hyper extend during the downswing. With professional players we see more wrist complaints. There’s no moving the ball out of the thicket so the wrist can see a lot of action.

Think about your posture

When playing golf, really think about how you’re standing and how you move when hitting the ball. Try to control the swing so that while it is powerful, you aren’t letting that power take over and contort your body in a way it shouldn’t move. Believe it or not, we see people with foot and ankle issues due to the way pressure has been applied during the swing.

Stretch regularly

All that twisting requires flexibility so stretch regularly to help give your muscles a wider range of motion. Be sure to stretch pre- and post-game. We have many players who come to us, injury-free, so that we can help them increase their range of motion through chiropractic treatments such as ART and adjustments. We also have players come in for massage to help keep their muscles nice and loose.

Dealing with an injury

The minute you feel any pain, you should stop golfing. At Bryn Mawr Wellness, we can help assess and treat your golf injuries to get you back on the green as quickly as possible. Golfing is a fun past-time and one you can enjoy for years if played with your wellness in mind.

Are Your Children Damaging Your Body?

April 25, 2019 by Jon Crooker

Children, we love them… but sometimes our bodies don’t! We enter parenthood prepared for sleepless nights, but no-one tells us about the toll that weeks, months, and years of cradling, and picking up little ones will take on our bodies.

Lifting them out of cribs, into cribs. Rocking them to sleep, coaxing a toddler into a car seat, all the while bent over trying to get the straps done up. Undertaking chores with a toddler perched on your hip. Giving piggyback rides…. The list goes on. The result? We’ve seen everything from bad backs, to painful elbows to achy shoulders.

Our top five dos and don’ts

Do think about your posture when picking your child up. It’s the same technique for lifting any object, even your child. Lift using your legs and not your back. Bend down into a squat and lift with a straight back. Never bend over from the waist as this will strain your back muscles.

Don’t carry your child on your hip. It’s easy to do but standing with your hip out will cause damage over time, not just to your hip but to your pelvis, back, neck, even your arms. If you don’t have a carrier or stroller, carry your child in front of you, with their arms and legs wrapped around you, so that their weight is distributed evenly.

Do take time to position your body correctly when taking your child in and out of their car seat. It’s an awkward space and it’s easy to twist something while maneuvering your child.

Don’t pick your child up from sitting. Staying seated and leaning forward places pressure on the spine. In fact, the pressure on your spinal discs as you lean forward increases up to as much as ten times the weight of your little one. That makes for one heavy toddler!

Do find time to look after your body, even if it’s undertaking some strengthening stretches. For example, cobra is an excellent stretch. It opens up the chest and stretches the muscles in your lower back and abs, as well as stretching and strengthening the muscles in your shoulders.

Don’t suffer – seek help

The best course of action is to seek treatment sooner rather than later. Unlike an injury picked up playing sport, you can’t take time out from your children so you’ll just keep aggravating the injury. Plus, the longer you leave it, the worse it can get and the longer it will take to heal. Give us a call as soon as you feel that first niggle so we can keep you running around after your brood.

Avoiding Injury While Gardening This Spring

April 10, 2019 by Jon Crooker

The spring has finally arrived, and the yard is starting to awaken. Many of us turn our sights to getting our outside areas ready for the warmer weather. As highlighted in our fall yard work blog, the CDC estimates that around 42 million people seek emergency room treatment for yard work related injuries each year. That’s just those that end up in the emergency room. Here are some of the top injury-causing spring yard jobs we see here at Bryn Mawr Wellness:

Weeding the yard

When weeding, don’t bend over from the waist. Either squat, kneel, or invest in a wedding stool to help ensure you aren’t putting strain on your lower back. Weed using your whole hand and not just your fingers as this can lead to a repetitive strain injury.

Adding plants to beds and borders

Digging holes is hard work. While bending over completely can’t be avoided, do think about your posture and be sure to use all of your body weight when digging. When moving the dirt, turn your entire body. This will help you avoid twisting injuries.

Raking leaves and mulching

Similar to moving soil, the key here is to not twist your spine. Concentrate on using your arms and shoulders to rake. Practice good posture.

Mowing the lawn

Lawnmowers can be heavy. Keep your spine long and straight and lean in to get your lawnmower moving. Watch your arm positioning while mowing, paying careful attention to the angle of your wrists and elbows.

Pruning shrubs

Arm, neck and shoulder injuries, such as rotator cuff tendonitis are common injuries from pruning shrubs and trees. Try to keep your wrist, arms, and in general your body, loose while pruning. Don’t do too much as your arms probably aren’t probably used to the motion and don’t overstretch.

Lifting bags of soil

Whether it’s lifting soil or dumping out that wheelbarrow full of weeds, make sure you use a good lift technique. Remember, bend from your legs, not your back. Get someone to help you lift anything that is very heavy. Don’t be a hero!

Gutter cleaning

Ladder falls are one of the most common yard accidents, as are over-stretch injuries. Make sure you have someone spot you when using a ladder and don’t stretch. If you can’t reach, move the ladder or get a taller one.

Spring yard work tips:

Invest in ergonomic tools and good clothing
Stretch before undertaking yard work
Be aware of your posture and positioning of your body
Take breaks, rest and stay hydrated
Don’t do too much

Come see us!

Pain of any kind is not good. Even a small niggle can stop you from enjoying yourself. If you feel you’ve done too much while gardening, or simply want a check-up for your spinal health, please come in and see us for a check-up.

Live Healthier in 2019

February 6, 2019 by Jon Crooker

Are you one of the 75% of people that have already broken their New Year’s resolutions? If you are, don’t despair, we still have eleven months of the year to go and it’s never too late to make a fresh start. If one or more of your resolutions was too be healthier in 2019 then read on for some ideas to help get you back on the road to a healthier you.

You are what you eat

Eating healthy can be a challenge. Planning your snacks and meals in advance is an easy way to ensure you eat healthy and don’t make bad food choices out of hunger or lack of healthy options. Sit down for half an hour each week and plan out your week based on your schedule. You’ll find you’ll be reaching for junk food less often, spend less time wandering around the grocery store, and throw away less food.

Exercise smartly

If you know you aren’t a morning person, then don’t resolve to go to the gym before work. You just won’t be able to stick to it. The same goes for the type of exercise you plan to undertake. If you don’t like lifting weights on your own, you are going to struggle to keep going to the gym. Find a gym buddy or join a strength training class. Make it easy for yourself to exercise and stick to it.

If time is an issue, think about how you can incorporate more exercise in to your day. It could be that you take a walk during your lunch break or a family walk in the evening, catching up together. Or it could be something as simple as taking the stairs instead of the elevator.

Look after your body

Make time to stretch. There’s a multitude of benefits to be gained from taking the time to stretch, not least it helps to prevent injuries and keeps those aches and pains at bay. Visit a chiropractor for a wellness check-up. Even though you may not be in pain, getting a check-over is well worth it and can help spot any potential issues before they arise.

Take time for your mental well being

Being healthy isn’t just about looking after yourself physically. Find time to look after your mental well being. Whether that’s treating yourself to a massage or taking time to sit and read…. Or even just be, your mind and soul will thank you for it.

Get more sleep

Not only does lack of sleep make you feel sluggish, it impacts your health. Lack of sleep is linked to an increase in anxiety, high blood pressure (which is a cause of heart disease), weight gain and diabetes. Those zzzz’s are important.

Live healthier in 2019, your body, mind and soul will thank you for it!

5 Reasons to Vacation With a Tennis Ball

August 16, 2018 by Jon Crooker

Going on vacation soon? We recommend adding a tennis ball to your list of travel essentials. It’s the perfect size and hardness for stretching out your muscles, which is something we should all be doing on a daily basis.

Even if you’re already stretching without aid that’s great! But, it’s near on impossible to do when in a confined place, such as a plane or car seat. That’s where a tennis ball comes in. Here are just five ways it can be your new vacation buddy:

One: Relieve aching feet

Your feet can get sore when travelling or from all that flip-flop wearing. If you already suffer from a foot condition such as Planta Fasciitis, you really want to keep on top of it while away. Massaging the sole of your foot with a tennis ball will loosen up the muscles and connective tissues. Either sitting or standing, roll the ball under your foot – from side to side on the arch and then the length of your foot, from heel to toes.

Two: Increase circulation

During a long flight, train or car journey, you can help increase circulation by rolling the tennis ball over your body. The legs are the most likely place for a clot to form so focus on massaging the ball up from your ankles and over your thighs. You can even place the ball under the back of your leg which will give a deep massage. There are other ways to counter sitting down for extended periods, such as keeping hydrated and getting up and moving around.

Three: Help with back soreness

Travelling can be painful on the back. Massage key areas with the ball while in-transit and if you can, increase the pressure by placing the ball between your back and something else – like the back of your seat or a wall.

Four: Counter all that carrying

From carrying suitcases, to beach supplies, to perching your child up high, your shoulders go through a lot on vacation. Using either a wall or the floor, press the tennis ball into key trigger points. You may feel soreness, but you shouldn’t feel pain.

Five: Keep your neck in good order

Our necks go through a lot too, especially nowadays with the invention of smart devices. Just getting to our tour destination we can sleep in a position that strains our neck. Unless we travel with your own pillow, we often sleep on a pillow and mattress that doesn’t provide much support. Then there’s the increased holiday reading or sunbathing with our head turned to the side… we could go on. The point is, your neck is really being tested. To counter, position the tennis ball at the top of your neck and gently (gently!) roll the ball around and feel the tension release.

When you’re back, pop in for a check-up so we can make sure you’re in tip top condition and on’t end your vacation feeling stiff and sore.

Why Text Neck is Such a Problem

June 5, 2018 by Jon Crooker

Text neck is a relatively new term, coined from the bent over position we find ourselves in while texting and the resulting pain it causes. The neck is a wonderful thing. It supports the weight of the head which on average is about 10 pounds.

However, that’s with the head in the position it should be, straight on top of the shoulders when standing. When the neck bends forwards and downwards, the law of gravity increases the weight of your head. A study published in the journal ‘Surgical Technology International’ showed that if you leaned forward by just 15 degrees the head weight feels more like 27 pounds.

A 45-degree angle and the head weight feels like 49 pounds, and with a 60 degree angle forward – common when texting or browsing the web on your smart device – and your head feels like 60 pounds! That means your neck is having to cope with an extra 50 pounds of weight – that’s a 500% increase. No wonder our necks are suffering!

Why is text neck so bad?

It’s true, looking down isn’t a new thing. We’ve been looking down to read for years. However, never before have we looked down for such long periods as we do since we could text, email and surf the web from our smart devices. In fact, according to a study from IDC, 79% of respondents had their phone on or near them for all but up to 2 hours of their waking day.

Preventing text neck

We aren’t asking you to give up your phone, but we are asking you to make some simple changes:

Keep your phone at eye level. The more you can avoid looking down and increasing the angle of your neck (which as we know increases the weight of the head) the less you’ll strain your neck
Take frequent breaks. Prolonged neck flexion is much worse than short bouts
Practice good posture. Stand up straight with your shoulder blades pulled back
Keep healthy. Stretch your back and neck regularly.

The neck is one of the most common areas of complaint we treat at Bryn Mawr Wellness. If you are feeling any sort of discomfort, then please book an appointment so we can assess what’s going on. We can then use the appropriate technique to get you back up to full health. We’ll also show you a range of stretches to help you keep that way.