I came across this video today and was very impressed with this checklist that Atlanta Chiropractor Jose Guevara put together. Check out the video and here is the link to his car accident preparedness checklist to keep in your glovebox: http://www.slideshare.net/drjoseguevara/atlanta-car-accident-checklist-car-accident-doctor-atlanta
Have you been involved in a car accident? Do you want to get back to the gym or just build up your fitness? Most injuries caused by car crashes affect the neck, back, or shoulders. Some may increase your risk of developing early onset osteoarthritis, chronic pain and other complications. Depending on the type and severity of your injuries, there are various exercises you can do for muscle and strength gains.
Here are a few simple ways to build up your fitness after a car accident:
Take It Easy
Whether you're a pro athlete or a beginner, allow your body to heal before returning to your training routine. Increase workout intensity and volume gradually, engage in low impact activities, and watch for any warning signs. Cycling and swimming are recommended to those who had muscle strains. After a joint sprain, focus on rehabilitation and work out your non-injured areas. Incorporate new exercises every week. If you’ve had bone fractures, work with a physiotherapist.
Focus on Larger Muscles
Compound exercises, such as the squat, lunges, deadlifts, and shoulder press, are a better choice than isolation moves - at least for those with recent injuries. For example, you can start with exercises that target larger muscles like your chest and quads. Use machines only. As you progress, use stabilizer exercises to strengthen smaller muscles. Warm up properly before working out. Cool down after exercise. Warming up and cooling down may help reduce injuries and improve blood flow to your muscles.
Focus on Recovery
Proper recovery is just as important as training. Stretching, massage, foam rolling, and physiotherapy can help rebuild your strength. These techniques support muscle repair, increase your range of motion, and keep your bones flexible. In addition to your regular workouts, spend at last 30 minutes a day stretching your muscles. Get a massage at least three times a week to speed up healing.
"Bellevue pedestrian killed in crash with car" was the headline on December 1st of last year. Once again, a completely avoidable tragedy from a car accident. A 77 year old woman was struck and killed by a driver early on the morning of December 1st. The reason? "Icy car windows that were not defrosted and failing to look right for pedestrians contributed to the fatality". If the driver had taken a few more minutes to wait for their windows to clear, odds are they would have seen the pedestrian and this tragedy would have been avoided.
Please, take your time in the mornings, see your surrounding and where you are going before leaving your drive way. For the full story: http://www.kirotv.com/news/news/bellevue-pedestrian-killed-crash-car/njJWp/
On my way into work this morning I noticed, and heard the car in front of me tailgating and honking at the car in front of him. We were on a two lane stretch of residential road where the speed limit was 35 miles per hour and there are plenty of school buses and children around. As far as I could tell the car that the driver was honking ats only problem was that they were going the speed limit (which obviously was too slow for the guy in front of me). As he was throwing up his hands in frustration he whipped his car around and passed the driver in front of him. Thankfully no one was injured, but this is something I see more and more often as a cause of car accidents...impatience and being in a hurry.
Being late for work does not justify putting other people and yourself in danger. Use these simple tips to avoid a car accident.
1. Leave yourself plenty of time to get to where you are going
2. Use http://www.navbug.com/washington/bellevue_traffic.htm to check traffic conditions that may slow you down.
3. Use your smart phone to find alternate routes if you get frustrated with sitting in traffic
4. Take a deep breath!
I hear the following statement, or some semblance of it almost on a daily basis, "I was so afraid to come in and see you because I was afraid you would 'pop' me, and it would hurt, but I was so amazed that not only did you not pop me, it did not hurt!" So what makes us different here at Bellevue Whiplash Center, at Back in Action Chiropractic? We use technology to help us fix your neck and back which allows use to be very gentle with our adjustments.
Our chiropractic adjustments are to help the joints and ligaments of your spine heal following a motor vehicle accident. The purpose is to improve your body’s functioning and alleviate pain.
Adjustments, especially for car accidents, are most commonly made to joints in your back, and neck, but also if you have injury's to other parts of your body we may treat other parts of the body, such as the shoulders, knees, wrists, or ankles.
Chiropractic has been shown to help with not only whiplash injury's and back pain, but conditions such as:
• Neck, back, shoulder, arm, hand, chest, leg, or foot pain and stiffness
• Sports injuries
• Repetitive strain disorders such as carpal tunnel syndrome
If chiropractic is new to you, you may have a bit of a hard time relaxing on your first visit, and this is nothing to worry about, as we will slowly explain everything we are doing and work with you. As you get used to the procedures you should find that it is relaxing, and you may feel relief and a sense of well-being after the adjustment.
After your first treatment, you may feel some soreness or aching in the muscles or joints. If it occurs, this kind of discomfort usually mimics the soreness that you may feel after a vigorous exercise routine. It should not last longer than 24 hours. Typically an ice pack on the affected area of soreness in this case should help reduce the soreness and help you recover quickly.
If you have been involved in a Bellevue auto accident, be sure you choose a board-certified chiropractor with good patient references. An experienced, competent practitioner will be able to give you the most effective treatment possible with the least amount of discomfort.
Chiropractic Adjustment: What you can Expect. http://www.mayoclinic.com/health/chiropractic-adjustment/MY01107
Reactions Following a Chiropractic Adjustment. http://www.spine-health.com/treatment/chiropractic/reactions-following-a-chiropractic-adjustment
Dr. Michael Weir is the clinic director at Bellevue Whiplash Center at Back in Action Chiropractic. We will also be hosting a variety of relevant guest bloggers to help you understand your injuries better.