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Sports Chiropractic Care – Ways Chiropractic Can Improve Athletic Performance

Sports Chiropractic Care Chicago

Athletic performance can be improved in a number of ways, from following a proper training regime to eating the right foods at the right times. The overall health of your body, as an athlete, will impact your performance, define your endurance, and improve your recovery times, but how can you make sure that your body is as healthy as it can be?

One way to make sure that your body is in peak condition to improve your athletic performance and excel at what you love is to visit a chiropractor. Sport Chiropractic care is a before and after treatment that can prepare your body to excel and help it to recover once you’ve put it through its paces.

Not sure whether sports chiropractic care is the answer that you’ve been looking for? Here are five ways it can give you the edge over your competition:

  • Preventive Care – Train Without Injury

Sports Chiropractic Care is not just something that’s helpful after an injury or before a competition; they are a range of treatments that can help to reduce the risk of sustaining an injury when you’re working out, competing, or just doing what you love.

By creating a treatment program with your chiropractor, you can help to target those areas that are most susceptible to injury, based on your medical history, your exercise regime, and your current level of athletic performance. Chiropractic care  for athletes is a personalized physical treatment that’s designed to prepare and improve your body by targeting areas like muscles and joints.

  • Peak Performance – Be the Best You Can Be

Injury prevention is an important part of chiropractic care, helping you to train more and test your limits with a lower risk of injury. Not only can this improve your performance, but there are other aspects of chiropractic care that can help as well.

The different chiropractic treatments can help you to further your range of motion, enhance your flexibility, and increase your overall strength. During a chiropractic treatment program, the entire function of your body will be examined, leaving no stone unturned and no injury unnoticed.

If your body is under any stress that’s limiting your athletic performance, a Sports Chiropractor can help!

  • Reduces Pain – Relax During Recovery

Ongoing pain is not conducive to a relaxing recovery. Chiropractic care targets the pain at the source, using treatment that’s directly targeted at eliminating the main problem, not just the symptoms of the problem.

The treatments available can help with a vast range of sports injuries and symptoms in an effective way, no matter the exact injury that you’ve sustained. Through spinal decompression therapy , Chiropractic adjustments,  professional massage, and the other highly beneficial chiropractic treatments, the pressure of your injury can be released and the pain relieved.

  • Optimize Recovery Time – Get Back to What You Love

From back pain and neck pain to headaches, Chiropractic treatments can be used to treat all manner of injuries and problems effectively, but not only does the treatment help to solve ailments, it can also reduce the recovery time after sports injuries.

Many Chiropractic treatments revolve around the nervous system, which plays a large role in recovery after an injury. If you’ve been injured, your chiropractor will make sure that your nerve signals are operating properly, your muscles are relaxed, and your blood is circulating correctly.

Chiropractic care for sports injuries is one of the best low-risk treatments to complement other medical treatment, speed-up your recovery, and reduce pain.

  • Less Medication – Natural Physical Recovery

One of the biggest benefits of Sports Chiropractic care is that it’s a medication-free option for treating a vast range of injuries that can impact athletic performance. This all-natural approach to healing reduces reliance on pain-relief and medications that can cause adverse effects.

Chiropractic care is also non-invasive, so puts less strain on your body. The results of treatments are often noticeable quickly and the lasting effects will benefit your performance for a long time to come.

Getting Access to Physical Therapists and Sports Chiropractic Doctors

When you’re ready to take your love of athletics to the next level, visiting a Sports Chiropractor certified in Physical Therapy, should be your next move.

  • Feeling the strain after a work-out?
  • Worried that you’re not ready to compete?
  • Want non-invasive treatment for your aches and pains?

Advanced Spine & Sports Care in Chicago, IL is the answer!

Advanced Spine & Sports Care is a specialist chiropractic care center that offers all the alternative health treatments that you need to keep your body healthy, boost your performance, and recover from injuries as quickly and safely as possible. If you live in the Chicagoland area, then you’re in luck when it comes to getting access to the best Sports Chiropractic care and Chicago physical therapist services around.



Physical Therapy & Chiropractic Treatment for Knee Pain

Physical Therapy & Chiropractic Treatment for Knee Pain

Experiencing pain in the knee can be highly disabling, and if the pain is present for prolonged periods of time it can change the way that you live day to day. Seeking professional treatment for knee pain is one of the best ways to achieve a faster, safer, and more effective recovery.

Many people choose to see a physical therapist or chiropractor after injuring their knee or to relieve long-term pain from an old sports injury or accident. Both forms of professional treatment can almost always successfully relieve knee pain, but did you know that the treatment methods can actually work brilliantly in conjunction with each other?

Whilst different treatment methods are used, the purpose of both physical therapy and chiropractic care is to reduce the amount of pain that a person feels after an injury and provide rehabilitation after an accident. The two treatment methods combined can have great results in cases of minor and severe knee pain.

There are many reasons why physical therapy and chiropractic treatment are great options for knee pain, starting with the benefit of customized treatment plans.

Customized Physical Therapy Treatment Plans

Knee pain can differ greatly, depending on what kind of accident or sports injury was the cause of the pain, where the injury is located, and the age and health of the patient. When you visit a chiropractic care center or physical therapy center for your knee pain, the treatment that’ll be provided is highly customized to your exact injury.

You’ll be provided with a personalized treatment plan which is based on the condition of your knee, what is required to regain a full range of movement, and what will help to relieve the pain in the quickest and safest way possible.

Alternatives to Surgery

In many cases, both chiropractic care and physical therapy can be alternative treatment methods to surgery. By relieving pain and strengthening joints, surgery can be prevented after some accidents through a customized treatment plan.

Even in an event where surgery is required to heal your knee, physical therapy and chiropractic care will ensure that you are stronger and healthier before having surgical treatment. Both treatment methods can also be used after surgery to help with a faster and more effective recovery.

Professional Expertise

A chiropractor is an expert in the nervous system and the musculoskeletal system, they provide hands-on mobilization and manipulation treatment that can get to the root cause of a knee injury, or any other injury to the joints in the body.

A physical therapist is an expert in rehabilitation using diagnosis, evaluation, and treatment to return movement, motion, and strength to injured parts of the body. Physical therapy treatment is designed to restore previous function and improve wellbeing.

Arranging for a joint treatment plan between a chiropractor and a physical therapist will offer you the best of both highly specialized treatment types – enabling you to treat your injury with twice the expertise.

Relieves Pain from Injuries

The manual techniques and exercises that are used by chiropractors and physical therapists can relieve or completely irradiate knee pain. Each specialist uses a range of techniques that are either designed to focus on the source of the pain or restore movement and motion to injured joints after a sports injury or accident.

Chiropractors commonly use techniques like massage, manipulation, and inflammation reduction to treat knee pain, whilst physical therapists use techniques like specially designed exercises, stretches, and electric stimulation.

Prevents Further Injuries

After a sports injury or accident, rehabilitation is essential to be able return to normal day to day activities and continue playing sports. Chiropractic care and physical therapy help to prevent further injuries from occurring, either due to proper treatment of the first injury or by focusing on the heath and ongoing wellbeing of the patient.

Chiropractors can provide counselling on wellbeing and exercises that help with the root cause of pain, improving overall health and function of the body. Physical therapy exercises can strength muscles, improve balance, and increase motion, which help to lower the risk of a further injury from occurring.

Treatment for the Cause and Symptoms

One of the best reasons to consult a physical therapist and chiropractor after a sports injury or accident is because the treatment provided will consider both the symptoms of the injury and the root cause of the pain that you’re feeling in your knee or other parts of your body.

The combination of both styles of effective treatment techniques will give you a strong chance of achieving a safe recovery that strengthens more than just the injury in your knee. Both areas of expertise can treat all manner of problems, not just knee pain. You can seek treatment for pain in any of the joints in your body and get advice on relief from the pain caused by diseases or headaches.

If you’ve recently had a sports injury in Chicago or you’ve been suffering from the pain of an old accident for a long time, then arranging for a appointment with a licensed physical therapist and chiropractor in Chicago is one of the best steps to take to alleviate the pain and start on the road towards a healthier recovery.

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Non-Food Related Incentives to Motivate Your Fitness Goal

“Just be good and you’ll get a cookie.” “After this, we’re getting lunch!” “If I get through this project, I need a drink.” All our lives have been dotted with food-related incentives for completing tasks and goals. Though rewarding with a sweet treat can seem like a benign motivation, this habit can be detrimental to your ultimate health goals. Using food as a prize reinforces the relationship in your mind of food and happiness. While a healthy and balanced lifestyle involves occasionally eating empty calories, using nutritionally-void food as a motivator is dangerous. Junk food as positive reinforcement for your fitness goal can precipitate a negative relationship with food.


In order to meet and maintain your health goals, you must rearrange your association with food and positivity to be an association between wellness and positivity.


How to Set Goals:


The journey to a healthy lifestyle is infinite. Every day, we can strive to take care of our bodies, to nurture them with food and invigorate them with exercise. Especially if you are structuring your wellness goals with weight-loss in mind, the road ahead may seem daunting. Setting inefficient and intangible goals can deter you from achieving them. Vague goals are just dreams. Goals require an actionable path, so make sure you are articulating what you are aiming to achieve. In order to be actionable, goals have to be realistic. Creating dramatic, lofty aims that in practice, aren’t going to be maintained, is not productive. A great metric for determining if you are setting motivating goals is the SMART test. SMART is a mnemonic device that breaks down the important aspects of a goal-writing:


Specific – What exactly are you trying to achieve?

Measurable – How will you be able to determine your success in achieving this?

Actionable – In what ways can you achieve this goal?

Realistic – Is this goal something you have the resources to achieve?

Timely – When are you going to achieve this goal?


If your goals meet the SMART criteria, you are on the right track. Everything humans do is to fulfill either an intrinsic or extrinsic motivation. Though you may be intrinsically motivated to meet your wellness goals and live a healthy, enriching life, an intrinsic motivation can sweeten the pot. Enter, rewards. In this article, we will give you tangible and customizable ideas that you can use to incentivize yourself.


Fitness Goal Reward Ideas That Aren’t Junk Food


  1. Treat Yourself To a Day at the Spa


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Working out and maintaining a healthy lifestyle can be tiring. It makes sense to counteract all the emotional and physical energy you spend on your wellness with a relaxing activity. After going to the gym consistently, you’re going to build up tension in your muscles. The perfect relief is a massage. Release the tension with a pampering rub. At Advanced Spine and Sports Care, we offer our patients a variety of physical therapy rehabilitation methods, including massage treatments.


  1. Buy New Workout Gear


If you’re going to get serious about your fitness goals, you’re going to need the proper equipment. Treat yourself to that Lululemon pair of running shorts after you complete your race you’ve been training all summer for. Spring for the pricey, but stylish yoga mat. Buying yourself accessories for your workout of choice will encourage you to maintain your fitness goals.


  1. Or Just New Clothes In General



If your fitness journey is resulting in significant weight loss, chances are your old clothes are starting to feel a little loose. Celebrate your healthy body and treat yourself to some new threads! Wearing something you love and showing off your dedication to your fitness goals will help foster confidence.


  1. Treat Yo Self


Marry your fitness and financial goals by leveraging your health milestones to justify purchases. Been eyeing a new pair of shoes that you just have no reason to buy? Use your wish list as a carrot to motivate your health goals. The key is to set tangible expectations so you can definitively landmark your achievements. General goals like “I want to get more flexible” are hard to convert into actionable motivations. Try instead something like, “I want to be able to do the splits.” The key to any successful goal is the measurability of it, so you can analyze your success in achievement.


  1. Equip Yourself with Tools for a Healthy Lifestyle


You put in quality time at the gym and picking nutritional meals, it’s time to put the same effort into your time off. If you are meeting your fitness and health goals, reward yourself in a way that lets you experience the fruits of your labor. Certain rewards for yourself can actually accelerate you toward your goals. If your wellness goals are more nutritionally-based, consider purchasing something that can elevate your kitchen skills. Kitchen tools, cooking classes, or a new cookbook can be the extra push you need to fall in love with your new healthy diet. If you’re more focused on the physical exercise component of your wellness, reward yourself with a fun physical activity! Working out does not have to mean a monotonous weight-lifting routine or cranking out miles on the treadmill. Spice up your routine with a spin class you’ve been meaning to try or a day trip to go hiking!


  1. Give Yourself a Break


Reward your hard work with a day off. Think of your most dreaded chore; laundry, window cleaning, washing your car, and hire a service to take care of it for you.


When making dramatic lifestyle changes, goals are essential to milestone your progress and rewards to motivate your commitment to your goals.


Your relationship with food is a key component of your overall health. At the end of the day, feeding our bodies is about nourishment so we can live our best lives. Optimally, food is both wholesome and delicious, but the ritual of eating should be associated with fueling your body, rather than reward or entertainment. Diets tend to focus on the singular transaction of what you put into your body, rather than your approach to food overall. What we put into our bodies is extremely important, but the “why” is just as key.

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7 Ways to Be Active In Chicago This Summer

With its bold architecture, exciting events and stunning views of Lake Michigan, Chicago is one of the most exciting cities in which to spend your summer.


Chicago is packed with activities to enjoy during the summer months. With the season comes sunshine – and lots of it. It gets hot – sometimes too hot to get outside and comfortably exercise. At the very height of summer it’s important to stay hydrated, stay in the shade and wear sunscreen, but there are plenty of ways to stay active without overheating or risking your health.


With warmer weather just around the corner, we’ve compiled a list of 7 awesome ways to stay active in Chicago this summer. Whether you’re a fitness fanatic or simply love the fresh air, these are the best ways to be active in this iconic city at summertime.


1 – Go Swimming


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Swimming is a great activity for when the weather’s hot. Cool off and take a dip in one of Chicago’s many swimming pools or outdoor swimming areas.


For those looking to experience swimming in a natural setting, all you need to do is head eastwards. Chicago is of course built on the shores of one of the world’s biggest freshwater lakes; and with so many different beach entry points, Lake Michigan is one of the easiest places to enjoy a cooling swim in the summertime. Oak Street beach, Ohio Street beach, and Harold Hall Quarry beach are all lovely and are monitored by lifeguards, making them great for families. You can enjoy a calming swim right alongside the city walls, then dry off and head straight into town for a well-earned drink.


For those who prefer to swim in a pool, Chicago has plenty of indoor and outdoor pools to choose from. Practice your lengths at Chicago Park District pool or head to the Olympic-sized pool at Washington Park to get in your mileage.


2 – Play Indoor Sports


When it gets really hot, it can be exhausting to be out in the sun and exercising. Chicago has plenty of indoor sports clubs where you can enjoy all kinds of activities in their dedicated (and air conditioned!) studios.


Join Chicago Sport and Social Club, where you can enjoy a range of sports all year round, including softball, basketball, in-door volleyball and floor hockey. Combining high caliber sports leagues with great social events, Chicago Sport and Social Club is a fantastic place to stay active and have fun during a Chicago summer, and throughout the rest of the year.


3 – Take Up Yoga or Pilates


Eternally popular with people of all ages, yoga and pilates classes can be found everywhere in Chicago. Both activities are great ways to get fit: they help build core strength, improve flexibility and reduce stress, and can be done outside or inside during the summer months.


Choose from one of the many high quality yoga and pilates studios including: Amplified PIlates Center, Pilates ProWorks, CorePower Yoga and (last but not least) Yoga Six Lincoln Park.


Yoga Six has both indoor and outdoor classes. In the summer though, there’s nothing like the feeling of the sun on your face and the fresh breeze of Lincoln Park while you work out, complete with iconic views of the Chicago skyline. This studio is dedicated to helping you achieve balance and streamline your fitness – the perfect place to get active during summer in the Windy City.


4 – Explore Chicago By Foot


There are few things more lovely than a walk around the streets of Chicago on a sunny day. Book a tour with Chicago Walking tours and experience everything that this eclectic city has to offer.


Explore some of the fabulous parks this city has to offer by taking a stroll from Millennium Park to Maggie Daley Park. Amble around the farmers market, visit Lincoln Park and the surrounding area (packed with cafés, bars and a zoo – enough to fill an entire summer day), or explore the long-awaited Riverwalk which takes you along Lake Michigan to Wolf Point, with plenty of beautiful sights to see along the way.


5 – Go Paddleboarding on Lake Michigan


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Stand-up paddleboarding has taken the world by storm. It’s fun, playful and great exercise to enjoy out on the water. What better place to stay active and soak up some sunshine than on Lake Michigan? Head to its breezy shores to book a day out at one of its dedicated paddleboarding clubs.


Chicago Paddle Company offer training days and sessions for kids, adults, seniors and where experienced paddleboarders can rent their own boards on an hourly basis.


For those looking for a more contemporary atmosphere, head to Chicago SUP in downtown, where you can rent boards and get lessons, as well as join excursions around the lake or book party boats for you and your friends.


6 – Cycle Everywhere


Chicago is regarded as one of the best US cities for cycling. Since the dawn of the bicycle in the 19th century, Chicago has been home to dozens of cycling clubs, and was originally one of the key distributor hubs for bikes and cycling equipment for the whole of the United States.


Nowadays, keen cyclists can enjoy the many parks and trails designed specifically for bikes. Explore Burnham Park, Grant Park and the Lakefront Trail this summer. There are literally hundreds of places where you can rent and buy bikes, including Village Cycle Center, Cycle Smithy and Edgebrook Cycle, or take a cycling tour and experience what is arguably the best way to view this iconic city.


7 – Be Active at Home


There’s so much going on in the city that sometimes it’s nice to just chill out at home. Stay active at home by engaging in some vigorous housework, gardening or check out some online fitness videos to keep yourself toned and active during the summer months – without risking the sunburn!


Staying Safe In the Sun


Summer in Chicago is a wonderful time to enjoy everything this diverse city has to offer. During the warmer months, the temperature often rises into the 90s and the sun can be very strong. If you’re out and about during the summertime, it’s important to take certain precautions to keep yourself safe from heat and sun-related risks.

  • Walk in the mornings and evenings – the sun is strongest during the middle of the day. These are also some of the most beautiful times to see the city when it’s less busy.
  • Wear sunscreen – protect your skin from scorching summer sun by regularly applying sunscreen.
  • Wear sunglasses and a sunhat – keep your eyes and head cool to avoid heatstroke.
  • Stay hydrated – very important! Drink plenty of water and carry water with you when you’re out and about during the summer months.
  • Keep in the shade as much as possible – avoid standing in the sun for too long. Chicago is full of gorgeous parks, so why not have a picnic in the cool green shade of a tree?


The birthplace of so many innovators and artists, Chicago never disappoints when it comes to entertaining its visitors and its locals; whichever of these you are, we hope you have a lovely summer in this special city. Stay safe and enjoy this unique city in all its sunny glory.

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Don’t Walk It Off: Injuries to Halt Training Over

Whether we’re star athletes, weekend warriors, or casual intramural dabblers, injuries hold no prejudice when they strike their victims. So often, we nonchalantly shrug off these injuries, barely even reaching for a bag of ice before we’re back out on the track or in the gym. Meanwhile, your body is weeping on the inside, hoping that you’ll get the idea and rest, repair, or even visit a doctor or physical therapist. But which injuries are serious enough to demand some time on the bench? That’s where we come in.

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Tendinitis is defined by an inflammation or irritation of the tendons, the thick cords that connect our muscles to our bones. Now, even if you’ve never heard of tendinitis, you’ve probably heard of (or maybe even had) some of its nicknames like “tennis elbow” and “golfer’s elbow”.

Tendinitis arises from a multitude of activities: repetitive movements can contribute to the formation of tendinitis, or it can derive from a single, serious injury. Swinging tennis rackets and golf clubs, pitching and throwing, and even gardening or painting can all cause tendinitis. Popular locations for tendinitis include the hips, shoulders, knees, and elbows. Other factors can influence tendinitis, including gout and rheumatoid arthritis.

How To Know If You Have Tendinitis

If you’re experiencing significant pain at the tendon and any surrounding joints, you may have tendonitis.

How To Deal With Tendinitis

After stopping the activity, there are two routes available depending on the severity. For mild cases, rest the affected area and break out the ice packs to help manage pain and inflammation. Raid the medicine cabinet for anti-inflammatory drugs like aspirin and ibuprofen. Keep yourself on the sidelines until the pain resides and range of motion returns comfortably. However, if treating your case of tendinitis still feels beyond your capabilities, you should set an appointment with a doctor or physical therapist.


Runner’s Knee

Patellofemoral pain syndrome (PFPS), or “runner’s knee,” is the irritation of the cartilage on the underside of the patella (kneecap), with pain ranging from mild to severe. Often described as the most common running injury, you’ll feel a dull pain beneath the top of the kneecap that begins mildly and intensifies during a running session.


Sufferers of PFPS will feel pain during regular running/training, but especially as they are descending (stairs/downhill) and performing complex knee movements like squatting.


The general consensus is that the following causes contribute to the development of runner’s knee including:


  • Shoe selection (orthotics)

  • Muscle weakness in the quads, hip abductors, and external rotators

  • Poor flexibility in the calves/quads

  • Biomechanics, specifically the chain reaction of complex bio-movements in the hips, legs, and knees


Rest and treatment are essential to making sure no additional damage is being done. The resulting pain from runner’s knee can last for weeks or months at a time and it’s important to begin working on the problem early to reduce chances of doing further damage.


Ceasing running activities doesn’t necessarily mean that you’ll be unable to train, though. If continuing your regimen is important, do exercises that have little impact on knees: swimming, aqua jogging, and the elliptical machine are good ideas.

How To Treat Runner’s Knee

Some are able to remedy runner’s knee with a system of training/treatments that can be done at home, including building hip/quad muscles through various exercises (of course, avoid aggravating the knee), performing hip abductors, stretching, and foam rolling. In addition, try the following:


  • Ice the knee for 15-20 mins at a time

  • Reduce foot impact with better shoes or custom orthotics

  • Use anti-inflammatory medication


In worst case scenarios, when your own attempts to improve PFPS yield poor results, a trip to your physical therapist and a gait analysis may be necessary.


Shin Splints

Shin splints is another aggravating injury that plagues athletes everywhere. Identified by a pain that occurs at the front side of the shin bone, shin splints arise from any number of culprits: frequent stopping and starting, flat feet, extended periods of repetitive motions, or constant pounding of the feet as with jogging or treadmill walking. Together, these activities cause stress fractures in the bone and muscle, weaken stabilizing muscles, and create swollen muscles. When you feel this aching or throbbing in the shins, you should hang it up before you make the situation worse.


How To Treat Shin Splints

Rest so your shins have adequate time to heal. Icing will help to reduce swelling and ease the pain. Begin taking anti-inflammatory drugs. And look for a new pair of sneakers that better support your feet.


To get to the source and develop a program that will prevent shin splints from blowing the whistle on your workout, work with a physical therapist to pinpoint issues with posture and form that can contribute to the development of shin splints. They can also prescribe specific exercises, stretches, and movements to aid recovery and prevent future instances.


Muscle Strains and Pulls

What exactly does it mean to “pull” a muscle? Generally, we use the terms “pulled” and “strained” interchangeably; but they both actually refer to the act of tearing. When we pull our muscles, we tear them. These tears can range from minor to truly traumatic and can produce intense pain that requires serious treatment.



Muscle pulls can originate from complex training movements, as one would expect, or something as banal and commonplace as picking up a bag of dog food. They can result from:


  • Repetitive movements which overwork a muscle, like swinging a tennis racket

  • Abrupt, jerking movements

  • Heavy lifting

  • Aggressive movements and stretches

  • Awkward movements

  • Explosive demands on the muscle


Launching toward the rim for a dunk, jerking to block a slapshot, pushing yourself to cross the finish line tape—all can lead to a muscle pull.


How Do You Know You’ve Pulled A Muscle

A pulled muscle is unique in the sudden, odd, or sharp pain it produces after a movement. You know that something strange just happened, something your body doesn’t quite like. As a result, the muscle that has suffered the strain feels weaker. You feel pain when contracting the muscle in both directions. You see swelling, soreness, or redness in the affected area.


Symptoms can last from just a few days to weeks and range greatly in levels of discomfort. The worst muscle strains and pulls can put you out of commission for months and require a doctor, physical therapist, or even surgery followed by a serious rehab program.


How To Treat Muscle Pulls

Treatment varies widely based on the severity of the tear, which muscle was injured, and the resulting pain. The bigger the muscle and the deeper the tear, the longer you’re going to be on the sideline. The most important tactics for treatment include rest, ice, elevation, and compression. These practices will help reduce the pain and allow the muscle fibers to repair. Trying to exercise through the pain may make you feel like The Hulk, but we would advise against that. After a few days of rest, test the muscle: try moving through a normal range of motion. Improvements in motion and a reduction in pain are a great sign. However, if you see no improvements and the pain continues, it’s time to check in with a doctor or sports therapist.



Injuries happen. And we understand—you want to continue your training regimen. You figure that because you can still move and you’re not on crutches then it’s ok to keep going at it. As you can see, we beg to differ. When you’re the unfortunate recipient of a training related injury, do your body a favor and put yourself on the sidelines. Figure out what’s happened, then begin the process of restoring your health, whether that involves a few simple treatments and adjustments to your regimen or the assistance of a professional. If you do go the professional route, Advanced Spine & Sports Care would love to help get you back in the game!

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Stretches Prevent and Avoid Injury

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Stretching regularly is vital to keeping our bodies healthy, fit, and injury free. Despite these benefits, many are unfamiliar with the role of stretching in reducing muscle soreness, the buildup of lactic acids, and injury. Knowing this, the team at Advanced Spine and Sportscare wanted to put together a list of stretches that can provide you with many of the aforementioned benefits.



Quadriceps are the muscle group on the front of the thigh that inspires “leg day” dread for gym goers everywhere. One of the most basic quad stretches is The Flamingo. To execute, lean against a wall or stand up straight. Raise your left leg up at the knee, then grab your foot with your left hand. Slowly pull back on the left leg with your left hand until you feel a stretch in your quad. Hold for a few seconds and repeat for each leg.


This move can also be performed on the floor as a Kneeling Quadricep Stretch. Find a yoga mat or soft pad and plant your right knee on it. Step forward with your left leg and place your left foot flat on the floor so that your knee is at a ninety-degree angle. With your right hand, grab your right ankle. Pull your ankle toward your glutes and squeeze. Shift your weight slightly forward for a good, deep stretch. Feel that wonderful feeling? That means you’re getting a great stretch in your quads.



The hamstring is posterior leg muscle and is often overlooked when it comes to stretching. Like the quads, it’s important to ensure that you are properly stretching the hamstrings to prevent injury and counteract muscle tightness.

Hamstring Stretch: Lay down flat on your back. Use a long towel or bands and wrap them around your left foot. Keeping your leg straight, pull the towel or bands toward your body, raising your leg toward your torso. You should feel a great stretch in the hamstring. Hold for a few seconds, and repeat several times per leg.



Calf Stretch: Calf stretches can easily be performed against a wall. Stand with your legs shoulder-width apart and place your hands on the wall before you. Put your right leg forward while extending the left behind you. Flatten your left heel against the floor and straighten your left leg until you feel a stretch in your left calf. Hold a count for about ten seconds, then switch legs. Repeat a few times for each calf.

Heel Drops: Another great stretch for the calf muscle is the Heel Drop. Locate a raised platform—stairs, curb, exercise block, etc. Place your toes on the edge of this surface, keep your leg straight, and drop the heel down. Hold for several seconds, then switch legs and repeat for a few sets.



Back pain runs rampant in modern society, the result of many factors including poor posture, incorrect lifting, and sore or weak muscles. Regardless of origin, it’s important to protect your back and reduce the risk of injury through quality stretches.

The Standing Back Arch is a simple move executable by all ages and fitness levels. Stand straight and place your feet shoulder-width apart. Place your palms on your lower back and push your torso forward, creating an arc through your legs, back, and shoulders. Keep your knees straight. Hold for a few seconds and repeat for a few more reps.

The Single Knee To Chest stretch is another exercise that hits not only the lower back but also the glutes and the hamstrings. Lie flat on your back with your legs resting on the ground and your knees slightly bent. Take a single leg, bend at the knee, and bring it toward your chest. Your lower back should press slightly against the floor. Hold the knee against the chest for a few seconds until you feel a good stretch, then alternate. This is an excellent move to prevent injury, relieve pain, and ease tension.



Now that we’ve gotten some of the major muscle groups out of the way, let’s talk smaller muscles. The triceps, extensors of the elbow, give us the ability to straighten our forearms. The triceps rest behind the bicep, or at the posterior of our arms, and the muscles have three heads: lateral, long, and medial.

To stretch your triceps, place your arm across your chest and hold with your other arm. Hold for about fifteen to thirty seconds before switching. To hit the other heads of the triceps, hold the same pose with your arm in higher and lower positions.

Another great method for stretching the triceps goes as follows: raise your arm up in the air until it is parallel with your head/ear. Bend the arm at the elbow until it falls behind you. Reach with your other arm and tug the elbow backward until you feel a stretch in your triceps. Hold this stretch for about fifteen to thirty seconds, then alternate for three repetitions on both sides.



We a few simple moves, you can get a great stretch on your pectoral muscles that can help prevent injury. Find an open doorway or narrow space between two vertical bars. Place your hands on the sides of the doors or bars. Keep your elbows to your sides and your hands about halfway between your shoulders and your elbows. Grab the sides tightly, then lean forward (step forward if you need to steady yourself). You will feel a stretch in your chest muscles. Hold for a minimum of thirty seconds, then return to the starting position. To stretch the tops of your pecs, move your elbows up to the height of your shoulders. Once again, grab the sides, lean forward, and hold. You can also perform this movement with a single arm at a time, focusing your stretch on a single pectoral muscle.

If you are without a frame to support you, there’s another great stretch you can perform. Stand straight, legs shoulder-width apart. Keeping your arms straight, bring them together in front of your chest as if you were clapping. Begin to “pretend clap,” but don’t let your hands touch. Move your arms back and forth in a clapping motion before you, then gradually open the clap wider, eventually opening your arms as wide as possible until you get a great stretch in your pecs.



The previous triceps and chest stretches also work very well for stretching shoulder muscles. But the shoulders comprise several muscle groups and a variety of stretches are needed to hit them all.

Lateral Neck Flexion: Humans tend to carry a lot of stress and pain in their upper trapezius muscles, the muscle group that extends from the shoulder blades to the base of the skull. To perform the lateral neck flexion, cock your head to the left or right, bringing the ear to the shoulder and hold for 15 seconds. Switch sides and repeat.

Overhead Wall Stretch: Place your hands on a wall over your head. Stand about 8 inches from the wall. With palms planted, begin to drop your torso down. Hold for about fifteen to twenty seconds and repeat two more times for a set of three.

Rhomboid Stretch: The rhomboid stretch is easy to perform and provides a wonderful stretch to the rhomboid-shaped muscles in our upper shoulders/back. Grip a pole or fixed object. Bend at the hips, pushing your buttocks backward, and pull at the fixed object. Loosen and relax your shoulders so that you get a good stretch running from your arms to your back. Hold for ten to thirty seconds.


Whether sports heroes, weekend warriors, or home improvers, injury can come for any of us. So a good stretching regimen is great for any person, regardless of age or fitness level. And, as you can see, you can perform stretches for any muscle group in mere seconds.


If you ever do find yourself injured or in need of therapy or back care, the team at Advanced Spine & Sports Care offers a range of chiropractic services, including spinal decompression, physical therapy, and chiropractic adjustments. We’ve served the Chicagoland area for seventeen years, building our business on honesty and integrity and we would love to be of service to you.

Sitting vs Standing: Finding A Perfect Balance

The controversy around sitting or standing while at work continues to grow. While many people firmly believe that the sitting disease will cause serious health issues (if it hasn’t already), others think differently.

Worried that too much sitting could seriously affect one’s health, consider investing in a sit/stand desks to prevent or even reverse these effects. However, Advanced Spine and Sports cares exercise and rehab specialist, Chris Fuller, urges patients to understand that standing all day isn’t the answer, either. He suggests say the solution is a chair that prevents the curvature of the spine, backaches, and hip pain—ultimately, a chair that finds a balance between sitting and standing.

Today many are eager to believe that standing is best for them because it will help to reduce their weight. Indeed, standing would burn more calories than sitting, but standing for extended periods could also strain your veins (causing varicose) and backs. Although, studies show that standing is best for your body as opposed to sitting, there is no definitive answer.

Sitting is inevitable, but too much standing has its problems as well. Sitting for too long, poses other risks that can’t be ignored. Thus when looking to find a balance between sitting and standing one should consider these tips:

  • Change positions regularly
  • Sit for no more than 20 minutes at a time
  • Stand in one position for no more than 8 minutes
  • Take a two-minute moving break at least twice an hour to stretch and walk around
  • Stretch even when sitting

These Exercises Will Work Wonders For Your Spinal Health

We all know that exercise is good for us. Some of us go for a run a few days a week. Others are sold on the benefits of weight training. Some people without the physical resources to perform more strenuous workouts opt for daily walks. There’s no doubt that any or all of these forms of exercise can be beneficial to your health. But at Advanced Spine & Sports Care we’d like to see everyone add yoga and pilates to their weekly fitness routines because both yoga and pilates are fabulous ways to maintain or improve your spinal health. Here are our five reasons why you should take up yoga or pilates (or both!) no matter what else you currently do to stay fit:


  • Yoga and Pilates Strengthen Core Muscles


An important aspect of spinal health is improving or maintaining the strength of your core muscles. Your spine on its own can only support about 30 – 40 pounds of body weight so it needs your core muscles to do a lot of the heavy lifting to help keep you upright. When your core is weak, your spine does extra work that wears it down and will ultimately lead to pain and injury. It’s also important that the strength of your core muscles is balanced: weak abdominals and strong back muscles can cause lower back pain. But doing sit-ups isn’t going to rectify this situation. Your posture is mainly supported by muscles deep inside of your body – muscles that are not worked by doing sit-ups. But the postures and movements involved in yoga and pilates are able to reach those deep core muscles, as well as the core muscles closer to the surface.


  • Yoga and Pilates Improve Flexibility


Another key component of spinal health is flexibility. When flexibility is reduced, we run the risk of pushing our body too far and causing injury. The best way to maintain or improve your flexibility is with gentle stretching on a regular basis. Both yoga and pilates deliver this kind of stretching to your muscles, tendons, and ligaments. When muscles, tendons, and ligaments are not regularly and properly stretched, they shorten and toughen, which reduces flexibility. This is especially important for those of us who spend hours on end sitting at a desk every day. Our bodies did not evolve to endure that much sitting and, as a result, without other forms of stretching, our muscles, tendons, and ligaments suffer. But don’t worry – even if you’re already experiencing lack of flexibility, it’s never to late to start. Yoga and pilates can help improve your flexibility by gently stretching the areas that need it.


  • Yoga and Pilates Promote Postural Awareness & Alignment


Good posture is really important for spinal health. The spine has a natural curve in it. While the spine is meant to move and be flexible, if it is constantly in an unnatural position, damage to discs and vertebrae and even nerves can occur, which will result in back pain and can even affect other areas of your body. Both yoga and pilates encourage practitioners to focus on correct posture and alignment during different poses and moves. This focus generally translates to a greater awareness of posture and alignment outside of yoga and pilates classes as well. Also, because yoga and pilates are strengthening your core muscles, it will be easier to maintain proper posture and alignment.


  • Yoga and Pilates are Preventative and Curative


If you are free of back pain – great! Now is the time to start yoga and pilates. Even if you follow another fitness regimen, adding yoga and pilates will almost definitely improve your fitness level, endurance, and performance because of its ability to improve core strength, balance, and flexibility. Keeping your core muscles balanced and strong and keeping the moving parts of your spine flexible will also help you stave off the degenerative process that happens as we age and will protect you from back and spine injuries.

If, on the other hand, you’ve begun to notice a lack of flexibility, balance, or core strength, yoga and pilates can help you repair the imbalances in your body. In fact, even if you are already experiencing back pain or if you are recovering from a spine or back injury, your doctor may actually prescribe yoga or pilates as part of your recovery. This is in part because your doctor will want you to start new habits that will support your spine health, even after your official treatment is over.


  • Almost Everyone Can Do Yoga and Pilates.*


No matter what your age, fitness level, gender, or weight is, it’s highly likely that you’re able to take part in a yoga or pilates class. Make sure you pick the level that’s right for you and, if you’re brand new to the practice, let the leader know ahead of time. While advanced yoga and pilates can be incredibly difficult, the basics are pretty easy and will still give you substantial spinal health benefits.

We think these are five pretty good reasons for you to give yoga or pilates (or both!) a shot. Since we are passionate about spinal health at Advanced Spine & Sports Care, we’d love to see everyone taking up yoga or pilates. If you’d like to know more about ways to maintain your spinal health, or if you are experiencing back pain or pain caused by a spinal issue, we encourage you to contact us online or by phone (773.868.0347) today.

*Always consult with a medical professional before beginning any new exercise routine.

Get the right care to heal and stay competitive

Whether the sport is marathon running or professional baseball, injuries unique to athletes take an experienced and knowledgeable practitioner to not only treat the injury but determine the best way to continue in the sport minimizing future risk.

Dr. Jason Ingham of Advanced Spine and Sports Care in Chicago sees a host of conditions from back and knee pain to shoulder and neck complaints. He believes in preventative health care using a natural approach.

As a chiropractic practice, Advanced Spine and Sports Care focuses on wellness — without drugs and surgery. Chiropractic care is based on maintaining the structural alignment of the spine and extremities and also takes into account the role diet, exercise, and emotional balance play in optimum health.

Spinal injuries often restrict range of motion, slow reflexes, shorten endurance, reduce strength and decrease performance. In recent years, chiropractic care has come front and center for the treatment of these types of injuries because it doesn’t take a band-aid approach but instead is result-driven, providing the relief patients sorely need. Recognizing chiropractic’s effectiveness in this field, professional sports teams, Olympic trainers, and competitive athletes are employing chiropractic doctors to help keep competitors at the top of their game.

“Throughout my life I have seen the many wonders of chiropractic, and I find the body’s power to heal itself through chiropractic, good nutrition and stress management to be astounding,” says Ingham. “I became a Doctor of Chiropractic in order to share my experience and to help as many people as possible by providing quality chiropractic health care.”

Advanced Spine and Sports Care is located at 4552 N. Magnolia Ave., Chicago. For more information, call 773-675-1434 or visit www.chiropracticsportscare.com.

Chucky’s Fight: An Amazing Story About A Father And His Son And Why Their Struggle And Courage May Save Your Child’s Life

Charles Rosa was always a tough kid. He played hockey in high school and participated in his share of street fights. When he rode his bike by mixed martial arts powerhouse, American Top Team in Boca Raton, Florida, he didn’t hesitate to stop and walk in. The gym’s owner (and Ultimate Fighting Championship veteran), Charles McCarthy, greeted him. In the blink of an eye, the 21-year old was in full kickboxing gear getting ready to spar. Little Charles (a nickname he later earned) got his butt thoroughly kicked that day. But, Charles McCarthy and the other instructors noticed something very special: Little Charles had no fear. After every kick or punch to his face, Little Charles didn’t even flinch. He just kept coming forward. In fact, with every shot he took, he came back even harder. After his sparring session, Little Charles sat down and…

Threw Off His Gear In Disgust!
“What’s wrong?” another student asked.
“I thought I was tough. I thought I could do this mixed martial arts stuff. I just got my butt kicked. I’m not as tough as I thought.”
“Do you know who you just sparred?”
“Well, that was Cole Miller.”
Little Charles’ eyes opened wide and a smile broke across his face.
“You mean the Cole Miller that was on the Ultimate Fighter television show and fought in the Ultimate Fighting Championship pay-per-view event?”
“Yep… that would be the same Cole Miller! You should be proud of yourself… most guys can’t last 2 minutes with him.” A fire was lit and Little Charles knew he could do it. He started training at American Top Team in Boca Raton 6 days a week… twice a day on most days. He rode his bike 30-40 minutes each way. It wasn’t long before Little Charles started making his mark at the school. Grappling instructor Matt Welch was shocked after training with Little Charles. “I put him in chokes that would make anyone give up and he doesn’t. He just keeps fighting. In 15 years on mixed martial arts training, I’ve never seen anything like it. He never quits. He has that intangible, indescribable ‘something special’ and he’s going to be a star some day soon.” After less than a year of training, Little Charles won his first kick-boxing match by TKO. After a year and a half, he was scheduled for his first mixed martial arts fight.

That’s When The News Crews Started Calling The School…
As it turns out, Little Charles is more special than any of his coaches knew. Little Charles recently lost his two brothers to drug addiction and he narrowly escaped the same fate before walking into American Top Team. Little Charles’ Father, Chucky Rosa, was on a mission to save other children from the evils of drugs. He started “Chucky’s Fight,” where he videos himself taking a swim in the ocean every single day. If you think this is easy, check out this video on Chucky Rosa taking a dip on January 18th… in the icy waters in New Hampshire… while it’s snowing.http://www.youtube.com/watch?v=Vf2-l7pgtIY Chucky Rosa is a mountain of a man and does not even appear the slightest bit cold while talking to the camera and wading into the near-frozen ocean. These frozen swims have not only saved the life of his son, but countless others who find the inspiration to walk away from drugs and live a beautiful life… and live a beautiful life is what Little Charles is doing. He’s not only one of the hardest workers at American Top Team in Boca Raton, Florida… he’s one of the most popular. He has a second family at the gym and a new outlook on life. He shows up for class early and is the last one on the mat. He is often seen working with the children… when no one has asked him to. He just takes it upon himself to help the little guys and show his enormous heart. Please, go to the youtube link above and check out Chucky’s fight and spread the word. Email it to your friends and whether you are a fight fan or not, remember the name “Charles Rosa,” because you will hear it and see him fight in the big show sometime soon.

We love helping our patients and their friends and relatives through their tough times and getting them feeling better! We are here to help you stay feeling better and looking younger! Don’t be a stranger. Call us and we will assist you in putting together a customized maintenance plan. It’s not a luxury anymore! With our low monthly payment plan, it’s less expensive to maintain your good health! You really can afford Chiropractic care! Don’t wait until you can no longer move!

Did You Know?… When most people think of burns, fire and heat usually come to mind. While it is true that heat is the leading cause of tissue damage known as a “burn”, a burn can also be caused by radiation (like a sun burn), friction, electricity, and chemicals. Most burns, other than the most severe, can be safely and effectively treated with natural home remedies. Burns are characterized by degree, based on the severity of the tissue damage. First-degree burns cause redness and swelling in the epidermis (the outermost layers of skin). Second-degree burns also involve redness and swelling, as well as blistering and the damage may extend beneath the epidermis to the deeper layers of skin (the dermis). Third-degree burns destroy the entire depth of skin and usually result in scarring. The damage may extend to underlying fat, muscle, or bone. The wonderful Aloe Vera plant is a top choice for healing and soothing burns. Since the active ingredient (acemannen) breaks down quickly, fresh inner leaf fillets are much preferred. Fresh Aloe Vera quickly soothes painful burns and often heals even serious burns with little or no scarring. Lavender essential oil is a very effective antiseptic that also reduces pain and promotes rapid healing. In addition, lavender reduces scarring. When lavender oil is applied to a burn very quickly, the burn may heal with no scarring at all. For larger burns, pour lavender oil onto gauze or a cloth and apply the gauze to the burn every few hours. A wonderful and widely available household first aid item for healing and soothing burns is diluted vinegar. Cover the burn area with a cloth soaked in diluted vinegar and refresh the vinegar compress as often as needed, especially if the pain returns. Another good household item is honey, especially raw honey. Honey has wonderful antiseptic and healing properties. Researchers in India found burns dressed with honey healed faster and with less pain and scarring. Another age old remedy is potato peels. Potato peels provide moisture and they also have anti-bacterial properties. Doctors have found potato peel bandages work better for minor burns than conventional dressings. Vitamins A, C, and E aid in the healing process for burns and other wounds. Zinc can help with healthier skin after the burn, as well as a quicker recovery time. Severe burns often heal with little or no scarring. Note: In the case of any very severe burn, seek professional medical care immediately.
Tip Of The Month Why Children Act Up! And What You Might To Do About It…
Raising Happy Children - For DummiesRaising children is one of the most challenging things you can ever do. Sometimes, they are your little angels and other times, your little devils. The most difficult thing may be identifying what causes each behavior. It would make things a lot easier around your house if you knew exactly what to do to raise the perfect child, wouldn’t it? Well, while there is no “perfect formula,” there are known (and common) reasons why some children misbehave. Just knowing and understanding these reasons can go a long way to creating a well-balanced child… and giving you some sanity! The first and possibly biggest reason children misbehave is simply because they are trying to figure out the whole new and enormous world around them. The way they do this is to TEST BOUNDARIES. As they develop, they will test or push whatever boundaries and limitations their parents have established. Unfortunately, many times, limitations and boundaries are weak – if existent at all. Boundaries must be strong and enforced CONSISTANTLY. A lack of consistency leads to a confused (and difficult) child. Since consistency is probably the most important factor, any difference between boundaries you set and your children have at school can cause a problem. Without consistency, children do not feel safe and comfortable. The world around them becomes a very strange and uninviting place. The end result is a greater level of testing of boundaries and increased stress. This can also occur with separated or divorced parents. Oftentimes a “good cop – bad cop” dynamic takes place. One parent tries to set and enforce the rules, while the other is the “fun” parent who gives the child anything they want in an attempt to win them over. The child usually favors this parent in the short term, but ends up with behavior problems. The best thing to do is talk to your children’s teachers and find out what is going on. The same holds true with separated parents. Although easier said than done, children must be put first. Also, make sure your expectations are within your child’s developmental stage. In other words, do not expect a 2 year old to have the attention span of a 5 or 6 year old. Make sure your children understand what is expected of them. Children are much more likely to act up when they are hungry, tired or bored… so, make sure you have a daily routine that meets all these needs. It is much easier to stay ahead of these basic needs than try to play catch-up once it is too late. One of the most important things to remember is that children mimic the behavior of their parents. “Do as I say, not as I do” doesn’t cut the mustard. If you don’t want your kids to yell or swear but you and your spouse yell and swear at each other frequently, then you are in for a long, hard parenting road.
Patient of the Month…This month’s patient of the month is Mr. Mike Emley! Congratulations! As usual, the patients of the month will receive a FREE DINNER and will bring as our guests, a couple of their choice, for the dinner! Last month’s winners, Barbara and Kevin Cisneros, reported back that they and their friends had a great time at Moma’s Fish House, and were delighted to be named patients of the month! Watch for your name here in a coming month!

Remember, we’re always here, using the miracle of Chiropractic to help your body heal and maintain the health you deserve.

This information is solely advisory, and should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history. We cannot be held responsible for actions you may take without a thorough exam or appropriate referral.