It's just how it works — you get hurt, but relief is not there when you need it. Whether it's a sprain or sore muscles from a workout, locating an ice pack so you can apply it quickly can be a challenge if you're not at home. That's where Biofreeze can be of help — it's a pain relieving analgesic that provides the same effect as ice, in a convenient, portable form.

Biofreeze is useful for treating not only sprains and sore muscles, but also arthritis and other types of joint pain. It comes in gel, spray or roll-on form, and is a type of cryotherapy (cold therapy). Its active ingredient is menthol (from the mint family of plants), which causes your brain to interpret the nerve signals being sent as a sensation of cold, triggering a reduction in inflammation.

The cold therapy of Biofreeze works by causing ligand molecules to attach themselves to your nerve’s cold receptors, which effectively helps to numb the area, interfering with pain signals traveling to the brain. The menthol in Biofreeze also induces vasodilation, which increases blood flow to the injured area, allowing cellular waste products to be swept away more efficiently and for healing oxygen and nutrients to be delivered to the cells.

Besides menthol, Biofreeze contains other herbal ingredients including Ilex Paraguariensis (also known as Yerba mate, a plant native to South America with antioxidant properties), Arnica, Calendula, Aloe, Boswellia, Green Tea, Burdock, Lemon Balm, and vitamin E.  All of these natural ingredients have been used for centuries to treat tissue injuries such as bruises, sprains, and strains.  Camphor, another ingredient in Biofreeze, has both numbing and antiseptic properties.

How do you use Biofreeze?
You can massage Biofreeze gel into your skin (or apply it with the roll-on or spray) up to four times a day. It can also be useful for any therapy, such as chiropractic care or physical therapy. When applied ahead of time, Biofreeze can help relieve the pain that would have interfered with you getting the most out of your treatment.

Biofreeze is available for purchase at our chiropractic office in Eugene. Next time you're in to see us, ask about getting some to help with your healing.

If you're waking up with neck pain in the morning, chances are you're not getting the support you need from your pillow. If you've been in our office lately, you may have noticed the product display in our front lobby. In this display are pillows — contour pillows to be more exact.  If you're tired of the pain, it's time to give one a try. Here are 4 reasons why...

1. Contour pillows help keep the neck and back correctly aligned.
Proper body alignment is essential for warding off muscle pain and relieving muscle tension headaches. Without a contour pillow, you may sleep at an odd angle, creating or making existing pain worse. By placing a contour pillow under your neck, you maintain proper alignment.

2. Contour pillows retain their shape.
Traditional pillows work fine at first, but then they flatten out and stop providing support for the head and neck. If you've ever woken at night to re-puff or re-fluff your pillows, you know what we mean. Contour pillows are made from memory foam, which has chemical properties that allow it to mold to your body. After you get up, the pillow returns to its original shape. This means that a contour pillow will provide consistent support and help prevent neck pain.

3. Contour pillows reduce snoring and can improve the symptoms of sleep apnea.
Some people snore because their airways become partially obstructed while sleeping. This obstruction is especially prevalent in people who sleep on their backs. Raising the head slightly, with a contour pillow, may prevent partial obstruction of the airway, which reduces snoring and may help prevent the episodes of interrupted breathing that occur in people with sleep apnea.

4. Contour pillows reduce pressure on the joints.
Pressure on the joints is one of the primary causes of soreness and stiffness upon waking. When joints are stiff or sore, you may have a hard time getting out of bed or starting your day. Contour pillows cushion the joints, reducing the likelihood of soreness and stiffness.

Which way do you sleep on a contour pillow?
Place the flat side of your pillow down and orient the pillow with the larger of the two curves toward the foot of your bed. This placement will provide maximum support for your head and neck, regardless of whether you sleep on your side or your back. Settle into your pillow and let your head sink in. It will feel different at first, but you'll get used to it soon enough.

If you are experiencing neck pain, we encourage you to see us for an evaluation, and we'll discuss options for pillows, treatments, etc. so you can get relief and start feeling better. Call us at Pure Life Chiropractic today to schedule an appointment. 541-343-5633

Winter can cause challenges when it comes to maintaining your fitness routine. Between the onslaught of rain, slip and fall hazards, and colder temperatures, your usual outdoor routines can be challenging at best. But if you don’t want to join a gym, there are multiple ways to still get a good workout in the comfort of your home. Here are a few easy-to-adapt exercises to keep you moving.

Arms Exercises

1. Kettlebell swings — Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. Be sure to keep your arms straight and extended throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat.
2. Shoulder presses — Stand with your feet hip-width apart, bring dumbbells or other weighted object like a can of food (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. Return to the starting position with dumbbells at your shoulders and repeat.
3. Triceps kickbacks — Stand with your feet hip-width apart. Hold a dumbbell or can of food in each hand at your side. Bend your upper body at your waist slightly to make a 45-degree angle. Push the dumbbells back until they are parallel with your lower back. Return them to the start position, bending your elbows, bringing the dumbbells in line with your chest.

Core Exercises

1. Bird-Dog crunch — Start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in front of you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back. Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position. Repeat on the other side. Do five reps on each side.
2. Seated leg lifts — Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of hips, on the floor. Take a deep breath and lift one leg six inches off the ground. Hold for five seconds, and then put it down. Repeat with the other leg. Continue alternating for one-minute straight, then take a 20-second break. Repeat for five rounds.

Legs Exercises

1. Squat jump — With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. When you land, allow your knees to bend 45 degrees. Pause in the deep squat position for a second, and then jump again. Be careful not to extend your knees too far forward when squatting. Knees should be just above your toes.
2. Side lunge — Stand with your feet about twice shoulder-width apart. Keeping your right leg straight, push your hips back and to the left. Then, bend your left knee and lower your body until your left thigh is parallel to the floor. Your feet should remain flat on the floor at all times. Pause for a couple seconds, and then return to the starting position. Complete 5 reps on each side.

Even if it may not seem like much at the time, the cumulative benefit of daily movement can yield great returns for your body. Between reduced stress, increased flexibility, and overall health gains, your body will thank you. And, if you really want to treat your body, consider scheduling a massage. Massage is an excellent complement to any fitness routine as it helps work out tightness in the muscles that can hamper your movement. Schedule an appointment today with one of our fantastic therapists. 541-343-5633

We've all experienced a slip and fall accident. They're a part of life and sometimes impossible to avoid. But, as frequent as slip and fall accidents occur, there is a disconnect when it comes to seeking treatment. People tend to downplay the significance of the trauma, assuming the pain will go away and that it's no big deal. However, the injury could be more severe than you think and getting checked when the injury occurs helps prevent future issues.

Common causes of slip and fall accidents:

1. Wet floors and walkways.
2. Ice and snow.
3. Cluttered aisles and fallen merchandise.
4. Damaged floors and floor coverings.
5. On stairways, loose or damaged handrails.
6. Slippery flooring materials.
7. Elevators and escalators.
8. Inadequate lighting.
9. Landscape hazards such as pebble-size gravel, mulch, and loose sand.
10. Damaged sidewalks.

Treatment Options:
Treatment options vary depending on the type of injury sustained from a slip and fall accident. Chiropractic care, especially when coupled with x-rays, can be beneficial to address any subluxations resulting from the accident. Treatment from other medical professionals may also be helpful if the injuries are more severe.

Soft tissue injuries are not visible which can make treatment more difficult to determine. These types of injuries could include minor ankle and wrist sprains to devastating tears in tendons and ligaments. Chiropractic care coupled with massage therapy or physical therapy may be the best route.

If you hit your head, it's important to seek medical care. Even if you thought it was just a little bump, a minor head injury could quickly turn into a medical emergency. If there is swelling, bleeding, or even a brief loss of consciousness you may have a concussion. Minor concussions usually clear up on their own, but more serious brain injuries can permanently alter your ability to function. Head injuries cannot be diagnosed based on symptoms alone, and some very serious head injuries produce only minimal symptoms at first. No matter how inconvenient it is or how “fine” you feel, your first stop after a head injury should be to your doctor. New technology is available that enables a physician to determine the degree of brain injury more precisely than ever before.

If your slip and fall accident causes cuts and abrasions, they can look quite severe, but typically these injuries are often less worrisome. Leg and arm abrasions are common, as are wounds to the head and hips. In most cases, these injuries only require superficial treatment, and perhaps some stitches. Seeking treatment from your primary care doctor could be beneficial as well as a visit to your chiropractor.

Not as often as other injuries, but sometimes spinal cord injuries during a slip and fall accident. But when they do occur, these injuries are almost always life-threatening and demand immediate medical care, as well as ongoing treatment. You'll want to see your physician as soon as possible. After a determination that there is no further risk to the spinal cord, treatment with a chiropractor can help align the spine so the muscles and vertebrae don't move back into a position where damage can occur.

Lastly, broken bones can result from a slip and fall accident and can be quite painful. Whether you sustain a minor fracture or a severe break requiring surgery, the tissue surrounding the broken bone(s) may also be damaged, necessitating long-term therapy to prevent chronic pain and neuromuscular dysfunction. After seeking a diagnosis from your physician and x-rays, a combination of chiropractic care, physical therapy, and massage therapy can get you back to feeling better.

If you suffer a slip and fall accident in Eugene, Oregon, please give our office a call. The doctors at Pure Life Chiropractic can help assess and provide treatment to get you back to feeling better. Call us today! 541-343-5633

​Stabilizing your shoulders are a group of muscles commonly known as the rotator cuff. As we age, it is possible for these muscles to become strained and cause pain. Additionally, falling or other traumas to the shoulder can cause injury to the area. Winter is a time of year when this type of injury can occur more frequently. From snow sports such as snowboarding to something as simple as slipping on ice, it is vital to recognize when you may have an injury to your rotator cuff. If you suspect injury, follow these tips to help treat the pain. 

RICE and Anti-inflammatory medication
Rest — Give your shoulder a break. Try to limit activities that require you to use the injured shoulder for a couple of days. 
Ice — Apply ice to the injured area to reduce inflammation. 
Compress — Apply a compress to control swelling.
Elevate — Do your best to elevate the area above the level of your heart.

Take over the counter anti-inflammatory medication (as needed), such as ibuprofen, to help reduce inflammation and pain. 

Stretches/Exercises
Pendulum Swings — Bend at your waist using a table for support. Let the injured arm hang freely. Begin swinging your injured arm in a circular direction from one foot to the other. After about 5 minutes switch directions. Again bend at your waist using a table for support. Swing the injured arm from front to back ensuring that you are limiting resistance. Do this for 5 minutes. 

Doorway Stretch — Standing in a doorway, place one hand on each side of the opening. Slowly lean forward into the opening shifting your weight to your toes. Once you start to feel a light stretch, stop to avoid over stretching. Hold the stretch for about 30 seconds and repeat 2-3 times. 

Cross-arm Stretch — Standing with good posture and your shoulders relaxed, pull one arm across your chest as far as you can and hold for around 30 seconds. Repeat the stretch on the opposite side. Do this stretch 2-3 times. 

If your pain continues to worsen or does not go away, make sure to give us a call. The trained staff in our Eugene chiropractic office can evaluate your injury and create a plan to alleviate your pain. 541-343-5633

Running is one of the most common ways to stay active, especially with the miles of trails surrounding Eugene. In our neck of the woods, it is hard to resist the urge to get outside and take advantage of the scenery on a nice long run. Unfortunately, running can take a toll on the body and cause injury. Here is a breakdown of three of the most common running injuries and how to treat them. 
    
Plantar Fasciitis
Plantar fasciitis is an inflammation of muscles on the bottom of the foot. The first signs of this are a burning and painful sensation on the bottom of the foot, typically near the heal. It is important to rest and avoid running while you are experiencing pain. Ice and elevate the foot to reduce inflammation. Once you feel the pain is gone, it is important to wear good shoes and try an insert that helps reduce the impact on the strained muscles. In addition, stretching the muscles that are causing the problem is another way to prevent recurring incidents. 

Shin Splints
Shin splints, like plantar fasciitis, are caused by the heavy use of muscles and tendons during running. Like its name suggests the pain experienced is in the lower legs. Often this occurs when one changes the amount of stress they are placing on the muscles. For instance, if you recently increased the distance you run, you may experience shin splints. Similar to other muscle injuries, it is important to reduce the inflammation with ice, elevation, and rest. Easing into a new routine along with gear that reduces impact can help to prevent this type of injury. 

Patellofemoral Pain Syndrome (Runners Knee)
Patellofemoral pain syndrome or “runners knee” is caused by the irritation of the cartilage under the kneecap. Symptoms include pain on top of or behind the kneecap and can be exacerbated by squatting and stairs. Again, rest, ice, and elevation are in order. Also, it is crucial to strengthen and align muscles in the hips and quads to ensure proper rotation of the femur to prevent further irritation of the cartilage. 

These injuries are just three of the most common injuries faced by runners. The impact of the activity can cause a variety of different ailments, and it is important to recognize when it is time to take a break. If the pain from one of these injuries does not go away on its own after trying the methods mentioned in this article, call Pure Life Chiropractic today. Some injuries are worse than others, and our experienced staff is trained to help you recover and become stronger than ever. 541-343-5633

According to data gathered by Flurry Analytics, the average US consumer is spending five hours per day on their mobile devices. That’s five hours per day hunched over a screen, increasing the load that your neck must support. This strain, over time, can lead to significant pain in your neck and a long list of possible medical complications. With good posture, the human neck is designed to support the weight of your head which, on average, weighs between 10 and 12 pounds. Studies show that looking at our phones can shift the head forward and down, in turn increasing the amount of weight that the neck must support up to 60 pounds or more. It is critical to realize the potential impact that this habitual increase of pressure on our necks can have so we can make change for the better. 

Here are some tips to reduce and prevent the pain caused by increased time spent looking at mobile devices. 

Retrain yourself.
We are so used to looking down at our devices. Start training yourself to hold your device at eye level to reduce the potential health complications of using mobile devices. 

Stretch.
Posture correcting stretches will prove tremendously effective at reducing the pain caused by misalignment. Here is a link to a video that shows an example of one such stretch. 

Take a break.
Other behaviors such as reading don’t seem to have as much of an effect on the spine. Why? The answer is simple; when reading, it is common to look and move around frequently. Taking breaks and being mindful of how long you have been looking down will help reduce the chances of long-term problems. 

Exercise.
Like stretching, it is important to do exercises that will help improve posture. Especially important are exercises that improve core and shoulder strength. This article provides examples of posture-improving exercises that you can do in the comfort of your own home. 

These tips should help you develop strategies to limit the pain and long-term complications caused by mobile device usage. In addition to these tips, visit us at Pure Life Chiropractic, located in downtown Eugene! We can help by crafting personal care plans to improve posture and return your body to its natural alignment. Call to schedule your appointment today: 541-343-5633.

​Let’s face it, we have all been there, the alarm clock is buzzing, and as you reach to turn it off, you suddenly feel as stiff as the Tin Man before he gets oiled. As you sluggishly move about preparing for the day ahead, you wish that you could find some relief. You may also start to wonder why this happens and what you can do to prevent it. Luckily, there are some known causes of this morning struggle. Armed with an understanding of why morning stiffness occurs, you can develop a preventative game plan. 

Causes
According to research done by scientists in the UK, a protein called cryptochrome reduces inflammation and is released according to our bodies circadian rhythm. When we sleep the protein is not released, thereby increasing inflammation which may lead to stiffness and pain. In addition, lifestyle factors such as diet, exercise, and stress may all contribute to this morning obstacle. Follow these five tips to help to get moving quicker in the morning. 

Get quality sleep.
Try to ensure that you are getting the best possible sleep you can get. Sleep is how our bodies recover from the stresses of the day before. Make sure to maintain a regular sleep schedule and create a bedtime routine that is free of electronic screens. Make sure the place you sleep is peaceful, free of clutter, and comfortable. 

Develop healthy eating habits.
Eating the wrong foods before bed can be a nightmare. Foods that are spicy or heavily acidic often keep you up with heartburn. Also, keeping a healthy diet helps to maintain a healthy weight and can help reduce the risk of developing complications like sleep apnea. Make sure to drink enough water to reduce the effects of dehydration which can make recovery during sleep even harder.  

Exercise.
Like a healthy diet, exercise is important to maintain overall health and to prevent health complications that may interfere with a good night’s sleep. If you don’t have a workout plan already, try starting out by walking 20-30 minutes per day and gradually intensifying your workout. 

Manage stress.
It is hard to get good sleep if you are tossing and turning, thinking about all the stresses of life. Try mindfulness practices such as meditation to help reduce the effects that the day’s events have on your mind while you try to sleep. You might even find that getting better sleep will help in dealing with stress in the first place. 

Stretch before getting out of bed.
One of the first things you should do before getting out of bed is simple stretching. Stretching loosens everything up and promotes circulation which can help reduce pain caused by inflammation. 

Following these five tips should help in the fight against morning stiffness. If it seems like you just cannot win the battle, see our team at Pure Life Chiropractic! We will help to develop a personalized plan to get you moving. 

​Paleo Orange Beef Stir Fry

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 1 plate

Ingredients:

• 1/2 lb beef round, sliced into thin slices (1-inch in length)
• 2 small oranges, chopped
• 2 cloves garlic, minced
• 1 teaspoon freshly grated ginger (optional)
• 2 tablespoons tamari sauce
• 2 tablespoons chopped green onions (scallions)
• 1 tablespoon coconut oil or avocado oil to cook in
• 1 tablespoon cilantro, chopped (for garnish)
• Salt to taste

Substitutions:

• 1/4 onion (chopped) can be used instead of the scallions.
• Chicken can be used instead of beef.

Directions:

• Place the coconut or avocado oil into a skillet, wok or frying pan.
  
• Add the scallions and then the beef slices and sauté on high heat until most of the beef has
  turned brown.
• Add in the oranges, garlic, ginger and tamari sauce and sauté on high for 2-3 minutes more until
  ​the beef is fully cooked.
• Add salt to taste, garnish with cilantro, and serve.

Source: rubiesandradishes.com

Lemon Chicken Skillet

​Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
Serving Size: 1 breast + veggies

Ingredients:

• 1 tablespoon oil of choice - olive, avocado, coconut, etc.
• Sea Salt and pepper, to taste
• 1 teaspoon Italian seasoning
• 4 boneless, skinless chicken breasts
• 1 cup chicken broth
• 1 lemon, quartered and juiced (about ¼ cup fresh juice)
• 4 cloves garlic, minced (about 1 tablespoon minced)
• 10 ounces fresh or frozen broccoli florets
• Optional: 2 tablespoons butter or ghee

Directions:

• Heat your oil in a skillet over medium heat. Sprinkle sea salt, pepper and Italian seasoning on
  each side of the chicken.
• Once your skillet is hot, add your chicken breasts. Brown for about 4 minutes per side or until
  golden brown. Remove the chicken from the skillet and set aside.
• Add the chicken broth, lemon juice, minced garlic to the skillet. Stir and scrape up any brown bits
  that are stuck on the bottom.
• Add your chicken back to the skillet, along with the used lemon quarters. Simmer the chicken in the
  sauce for about 5 minutes, turning halfway through. Add your broccoli to the skillet and cook until
  broccoli is bright green and tender and chicken is cooked through about 5 additional minutes.
  
• Finally, stir in the butter or ghee and add additional sea salt and pepper, to taste. Enjoy!

Optional:

• Try it topped with a sprinkle of Parmesan or Romano cheese!
• Add a sprinkle of chopped fresh basil at the end.
• Substitute mushrooms for broccoli (or use both!)

Source: primallyinspired.com

Bacon, Spinach & Mushroom Casserole

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 2 servings
Serving Size: 1 plate

Ingredients:

• 2 1/2 lb good quality smoked bacon, cut into medium sized strips
• 3 big handfuls of fresh spinach, stems removed
• 1 lb button mushrooms, sliced
• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 tbsp lard, butter or ghee
• Salt and pepper to taste

Directions:

• Heat a large casserole over a medium heat and cook the bacon, making sure it’s still soft.
• Add the onion and cook until soft, about 5 minutes.
• Add the garlic and cook for about a minute, until fragrant.
• Add the mushrooms and cook for about another 8 minutes, until soft.
• Add the spinach and butter, cover and let cook for another 4 minutes, stirring occasionally,
  ​until the spinach is well cooked.
• Season with salt and pepper and serve.

Source: paleoleap.com