Shortening the Road to Recovery After an Automobile Injury

Your Chiropractor Can Help

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It's a great success story that most of us probably haven't heard very much about.  America's roads have become far safer across the past 20 years.

By just about any measure, travelers are much less likely to be injured or killed in a motor vehicle accident than they were in the late 1980s and early 1990s.

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Fast Facts:  Motor Vehicle Accidents by the Numbers

Vehicle Miles Driven:  Americans traveled 2,172 billion miles in 1991 and 2,979 billion miles in 2009. That's a 37% increase.

Motor Vehicle Accidents:  During the same 1991-2009 period, the number of accidents on U.S. roads actually decreased by 10%, dropping from 6,117,000 to 5,505,000.  So even though we're traveling more miles, we're having fewer accidents.

Occupant Fatalities:  The number of motor vehicle occupants killed in accidents during 1991 was 31,934. That number declined by 23% to 24,474 in 2009. The fatality rate per 1,000 accidents dropped from 5.2 to 4.4 persons. That means that when we do have an accident, it's become less likely that someone traveling in the vehicle will be killed.    

Occupant Injuries: The statistics show an even more positive trend with respect to injuries. The number of occupants injured in accidents fell 29% from 2,850,000 in 1991 to 2,011,000 in 2009. The injury rate per 1,000 accidents declined from 465.9 persons to 365.3. Simply put, our motor vehicle accidents seem to be injuring fewer drivers and passengers when they do occur.
It's likely that this general trend toward safer roads is being driven by a combination of factors. It could be the way we're driving that's producing fewer, less serious crashes. It could be the way our roads are designed, maintained or policed. It could also be the active and passive safety features now included in many of our vehicles. But whatever the reasons, we can all agree that this is good (if under-reported) news for our nation's travelers.  
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But What if I'm One of the Two Million Unlucky Ones this Year?

As encouraging as this trend is, it obviously means little to you if you or someone you care about is actually injured in a car accident. Even in cases where drivers and passengers walk away from a wreck believing they're 'uninjured', accidents can have profound, long-lasting health consequences for those involved. It's not uncommon for some types of symptoms to appear only gradually days or weeks after the event itself, delaying effective diagnosis and treatment. Symptoms may also come and go intermittently, making it more difficult to associate them with the accident.
        
Fortunately, there are things you can do to safeguard your health and improve your chances of a more rapid, complete recovery following an auto accident. Clinical studies have demonstrated that chiropractic care can shorten recovery time and decrease the amount of permanent physical damage sustained in a collision.

Take Care of First Things First 

Always address any life-threatening injuries first. If you experience (or have reason to suspect) significant bleeding or bruising, broken bones, internal pain, difficulty breathing, loss of consciousness, or shock, you should seek immediate help from healthcare professionals who specialize in treating trauma injuries.

Recognize Signs that You May Be at Increased Risk of Developing Chronic Problems
 
Be sure to tell your doctor if any of the following warning signs apply:

• A prior history of back, neck or shoulder problems (including previous injury).
• Distinct numbness, tingling or pain immediately following an accident.
• Increased muscle tension or reduced range of motion after the crash.
• You were involved in a rear-end collision.
• Your head was turned at the moment of impact.
• You have symptoms that don't resolve or that become generalized.

Visit your Chiropractor as Soon as Possible After an Accident 

Do this even if you don't think you've been hurt very badly.

Research has shown that early intervention in the form of chiropractic adjustment, massage and supervised exercise and stretching programs can make a big difference in longer-term function.

Stay Active 

Activity encourages blood flow to the injured area and promotes healing. It also helps prevent or reduce scar tissue formation and maintain range of motion.

Strengthen the Affected Area(s) as Directed by your Chiropractor

Exercise and stretching programs are designed to help prevent future injuries and are an important part of a balanced treatment plan.

An auto accident can affect your health (and your lifestyle) for years if you don't receive the proper treatment. So if you or someone you care about has been injured in a collision, please call our office and make an appointment today. Chiropractic care can help put your recovery in the fast lane!

Contact Dr. Wintermute at Health-XL now at: 949-559-7999 


References and Resources
A Compilation of Motor Vehicle Crash Data from the Fatality Analysis Reporting System and the General Estimates System.  Traffic Safety Facts 2009 Early Edition. U.S. Department of Transportation National Highway Traffic Safety Administration.  Accessed August 2011. http://www-nrd.nhtsa.dot.gov/Pubs/811402EE.pdf
 
Mayo Clinic Comprehensive Guide to Diseases and Conditions: Whiplash and Alternative Medicine.  Accessed August 2011.
http://www.mayoclinic.com/health/whiplash/DS01037/DSECTION=alternative-medicine

Berglund A, et. al., The influence of prognostic factors on neck pain intensity, disability, anxiety and depression over a 2-year period in subjects with acute whiplash injury. Pain. December 2006.

Jull G, et. al.,  Does the Presence of Sensory Hypersensitivity Influence Outcomes of Physical Rehabilitation for Chronic Pain? A preliminary RCT. Pain. May 2007.
 
Karnezis IA, et. al., Factors Affecting the Timing of Recovery from Whiplash Neck Injuries:  Study of a Cohort of 134 Patients Pursuing Litigation. Archives of Orthopedic and Trauma Surgery. October 2007.

Peolsson M, et. al., Generalized Pain is Associated with More Negative Consequences than Local or Regional Pain:  A Study of Chronic Whiplash-Associated Disorder. Journal of Rehabilitation Medicine. April 2007.

Rosenfeld M., et. al., Active Intervention in Patients with Whiplash-Associated Disorders Improves Long-Term Prognosis. Spine. November 2003.

Sterling M., et. al., Physical and Psychological Factors Maintain Long-Term Predictive Capacity Post-Whiplash Injury. Pain. May 2006.

Is Going Barefoot Really a Prescription for Fewer Running-Related Injuries?

The latest in performance footwear isn't on display at America's elite university track programs. Nor will you find it on the pitch at professional soccer games. You won't see it on the baseball diamond, basketball court or football field either. Why not? Because the most recent innovation in athletic shoes (at least among a small but growing community of hardcore running enthusiasts) is... not wearing any at all!

The Reasons Behind the "Back to Basics" Movement

For a majority of runners either considering or actively experimenting with barefoot running, it's not about trying to rediscover their inner caveman. Rather, these individuals are looking for ways to improve comfort, reduce wear and tear on their bodies and add years to their running lives. A 2009 bestselling book called “Born to Run”, written by Christopher McDougall, evangelizes barefoot running and ties many of our species' running-related maladies to the use of shoes. But does running barefoot actually solve the problem? And do the obvious risks outweigh the potential benefits?

What Does Science Say About Running Barefoot?

The idea is controversial among medical researchers and healthcare providers as well as among runners themselves. At the center of the debate is our understanding of the musculoskeletal system and the biomechanics of running, and it's fair to say that the evidence today doesn't point clearly in one direction or the other. In fact, the leading researchers on the topic at Harvard University’s Skeletal Biology Lab are careful to point out that none of the information they present is meant to answer questions about how people should run and whether running barefoot or with shoes is any more likely to cause(or prevent) any particular type of injury.

So if you're thinking about adopting the barefoot running lifestyle yourself, it's worth considering a handful of points about which there seems to be some general agreement:

• We run much differently when we wear shoes. For example, long-time shoe wearers (that's most Americans) tend to take longer strides and land further back on the foot, producing a harder heel strike that would be uncomfortable or painful without shoes.

• Shoe wearers also generally lean forward more. By contrast, experienced barefoot runners are far more likely to have a forefoot or mid-foot strike and will tend to run in a more upright position.


The differences in running style mean that impacts and stresses are distributed and absorbed differently by the body. Research suggests that the hard heel strike creates a higher-frequency impact that tends to move upward through a runner's bones, while the lower-frequency impact of landing on the forefoot travels through the muscles and soft tissue.


The fact that most Americans wear shoes from an early age means that our bodies adapt to it. And we probably adapt in a couple of different ways. Not only do we learn to move differently when we have shoes to absorb the impact and protect us from cuts and scrapes, we also strengthen (or weaken) different parts of our bodies in the process. If you’ve “grown up” running in modern athletic shoes (which enable long strides and hard heel strikes), it’s unlikely that your feet and calves have the same muscle strength as a those of an experienced barefoot runner. It’s also unlikely that you have the same sorts of calluses.
        

Just because we’ve walked and run in shoes for most of our lives doesn't mean we can't do something different, but it does mean that we should be smart about making a change. The last thing you want to do is to inadvertently increase the risk of some types of injury in the course of trying to prevent others (upping the odds of sprains, strains and tendonitis to reduce the likelihood of stress fractures, for instance). It takes time for a runner to adjust his or her form and for the body to make its own adjustments. For this reason, it’s important to make a gradual change and pay close attention to your running technique. Your own body will provide some feedback on your progress, but education and common sense should play a central role in helping you set appropriate goals and expectations.


Whether you choose to run in shoes or to run barefoot, good form matters. And it matters a lot. Countless coaches and trainers have gone on the record saying that bad form contributes to more running-related injuries than any other single factor.  Dr. Daniel Lieberman recently provided a wonderful quote to Gretchen Reynolds of the New York Times:


“Humans may have been built to run barefoot,
but we did not evolve to run barefoot with bad form.” 

If you're a runner looking for a healthier approach--especially if you are experiencing pain or have a history of injury, your chiropractic physician can help! As experts in diagnosing, treating (and, even better, preventing) muscular and skeletal problems, chiropractors use a variety of proven techniques to relieve pain, promote healing and improve performance.

Best of all, they can help keep you running at your best! Call Dr. Wintermute at (949) 559-7999 to make an appointment.

References & Resources
Lieberman, D., et. al.,  Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear.  Harvard University Skeletal Biology Lab.  Accessed August 2011.
 Barefoot Running

McDougall, Christopher, “Born to Run:  A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” 2009.

Reynolds, Gretchen,  “Are We Built to Run Barefoot?”.  The New York Times.  June 8, 2011.  Accessed August 2011.

Find the Right Pillow for a Healthier Night's Sleep

Sleepless in America?
For more than one in three Americans, getting a good night’s sleep isn’t as easy you might think.

According to a recent poll by the National Sleep Foundation, a combination of daily stress and lifestyle choices (including night-time activities as well as eating and exercise habits) is causing more than a third of the U.S. population to get fewer hours of sleep than they need. Not surprisingly, the same proportion report that sleepiness has in some way affected their quality of life. 

The Long-Term Prescription for Quality Sleep
Many studies have focused on the time we devote (or don’t devote) to sleep.  However, a good night’s sleep is about more than just quantity. It’s also about quality. If you’re sleeping poorly, experts point out that developing a sensible routine and avoiding certain behaviors around bedtime can improve your chances of falling asleep quickly and sleeping soundly through the night. Here are a few of their suggestions:

• Go to bed at the same time each evening and wake up at the same time each morning.
• Exercise regularly but avoid increasing your heart rate within two or three hours of bedtime.
• Eat dinner early enough in the evening so that digestion doesn’t interfere with bedtime.
• Drink plenty or water but avoid drinking hot or cold liquids before or after bedtime.
• Reduce or eliminate caffeine and other stimulants in your diet.
• Sleep on your back and/or your side.
• Don’t sleep on your stomach!
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When it Comes to Sleep, Little Things Matter More Than You Might Think.  And They Add Up

While finding more effective ways to manage stress and making adjustments to your lifestyle can take some time, there are several “little” things you can do right away that may improve the quantity and quality of sleep you get. These things focus on your sleeping environment itself:

• Make your room is as dark as possible at bedtime.
• Reduce background noise.
• Keep your bedroom at a cool, comfortable temperature.
• Sleep on an appropriate mattress.
• Choose the right pillow.

Is Your Pillow Doing Its Job?
Let’s face it. You probably don’t give a lot of thought to the pillow you sleep on. And you probably didn’t give your pillow much thought when you purchased it either. The truth is that most people don’t. It’s not unusual for a person (or a couple) to spend thousands of dollars on a high-quality mattress but then buy pillows that don’t support the head and neck properly. That’s because — while they understand that sleeping on the wrong mattress can quickly lead to a backache — they aren’t aware that poor alignment of the neck and upper back during sleep can lead to other, more subtle problems that they may not associate with the spine.

If a person’s head is supported by the pillow at a level that’s either too high or too low relative to the rest of the body, the neck and upper back can be placed under stress. Similar stress can also occur if their upper back is not supported along with the neck (so that the head tilts forward), or if the head is allowed to roll sideways when the person is sleeping on his or her back. Symptoms include snoring, insomnia and waking up with a headache, stiff neck or numbness in the arms and hands.  If you’re experiencing these sorts of symptoms, you may be sleeping on the wrong pillow.

What Makes a Pillow “Right”?

Choosing a pillow is a very personal decision. The pillow that’s right for someone else may not be right for you. Nevertheless, we’ve provided some basic guidelines that will make it easier for you to choose the right one. The right pillow:

• Supports your head at the proper height whether you’re sleeping on your side or on your back.
• Supports both your head and neck in a neutral position while you’re sleeping on your side (Make sure there is no gap between the pillow and your neck!).
• Provides adequate support for both your neck and upper back while you’re sleeping on your back.       
• Keeps your head tilted in the proper neutral position while you’re sleeping on your back.
• Prevents your head from rolling sideways while you’re sleeping on your back.
• Is easy to move on.

In general, you’re looking for a pillow that supports your neck, cushions your head and keeps your spine in alignment. It must be comfortable!

Purchasing Tips

1. Know what you like. Do you prefer a pillow that’s “bouncy” or one that can be “molded” to the shape of your head and neck? How “dense” do you like your pillow to feel?  Is it important to you that the material “breathes” and offers good insulation from heat and cold? Maybe you prefer a pillow made of synthetic or hypo-allergenic material? The more clearly you can describe your preferences, the more likely it is that a knowledgeable salesperson will be able to help you find your ideal pillow. 
    
2. Don’t skimp. Like most things, pillows can differ a great deal in the quality of their construction and materials. They also (naturally) differ a great deal in their price. Buy a better quality pillow if you can, since they’re generally made of materials that will provide better support, comfort and durability. But keep in mind that the first priorities are comfort and function. Just because a pillow is expensive doesn’t mean it’s right for you.
    

3. Take the time to “test drive” and compare. Many department stores, mattress retailers and specialty bedding shops will have sample pillows that you can try. If possible, follow the “Ten Minute Rule” and test drive pillows in your favorite sleeping positions. Remember—you and your pillow will be spending about eight hours together every night for several years, so it makes sense to choose wisely now.
    
4. Avoid buying a matched set of pillows for yourself and your partner. Keep in mind that your partner probably needs a different pillow that you do.

Get an Expert Opinion

from the Doctor

Who Understands Your Neck and Back Best

If you’re not sleeping as well as you used to, or if you’re waking up with a headache, stiff neck or numbness in your arms or hands, we invite you—and your pillow—to visit our office. As chiropractic physicians, we understand that the way you sleep affects your health — and that your health affects the way you live your life.

Call today to schedule an appointment. Sometimes a small thing (like a new pillow) can make a big difference!