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Ah, Buffalo weather—one day, you’re bundled up like you’re trekking through the Arctic, and the next, you’re debating if it’s too early to break out the shorts. While this meteorological rollercoaster keeps things interesting, it’s also a prime culprit for sinus issues. If your head feels like it’s stuffed with cotton, your face is aching, and you can’t seem to stop sneezing, you’re not alone. Let’s dive into why these rapid temperature swings wreak havoc on your sinuses and what you can do to breathe easier. Why Do Temperature Swings Mess With Our Sinuses? Your sinuses are air-filled cavities in your skull that produce mucus to keep your nasal passages moist and protect against irritants like dust, allergens, and bacteria. But when temperatures jump from freezing to balmy in a matter of hours, your sinuses don’t always adjust smoothly. Here’s why: Barometric Pressure Changes: Shifts in atmospheric pressure can cause sinus cavities to expand and contract, leading to congestion and pain. Increased Mucus Production: Cold air dries out nasal passages, prompting your body to produce more mucus, which can lead to blockages and sinus infections. Allergen and Pathogen Fluctuations: Warm days can bring a resurgence of mold spores and pollen, while cold snaps increase indoor time and exposure to dust and pet dander. Vasodilation & Constriction: Blood vessels in your nasal passages respond to temperature changes by expanding or contracting, sometimes triggering inflammation and congestion. Basically, your sinuses are trying to adapt to Buffalo’s mood swings, but they don’t always do it gracefully. How to Combat Sinus Issues Like a Pro While you can’t control the weather, you can take steps to keep your sinuses happy. Here’s how: 1. Stay Hydrated Dry air equals dry sinuses, which equals trouble. Drinking plenty of water helps thin out mucus and keeps your nasal passages from drying up. Herbal teas and broths are also great for hydration (bonus: steam from a hot cup of tea can give your sinuses an extra boost). 2. Use a Humidifier Buffalo winters are notoriously dry, and indoor heating only makes things worse. A humidifier adds moisture to the air, preventing your sinuses from drying out. Aim for a humidity level between 30-50% to keep things balanced. 3. Try a Nasal Rinse Saline sprays or neti pots can flush out allergens, irritants, and excess mucus. Just be sure to use distilled or previously boiled water to avoid introducing bacteria. 4. Get Moving Exercise increases circulation and can help reduce nasal congestion. Even a brisk walk can get things flowing. Just be mindful of outdoor allergens on warmer days! 5. Apply Warm Compresses A warm towel over your sinuses can help open nasal passages and relieve pressure. It’s a simple, soothing fix when sinus pain strikes. 6. Seek Chiropractic Care Wait—chiropractic care for sinus issues? Yep, you read that right. Adjustments, particularly in the upper cervical spine, can help promote proper drainage of the sinuses. Misalignments in the neck can impact nerve function and circulation, potentially leading to sinus congestion. Chiropractic care can help restore balance and improve overall function, making it easier for your body to fight off sinus-related discomfort. 7. Massage Therapy for Sinus Relief A good sinus massage can work wonders. Massage techniques targeting the face, neck, and shoulders help improve circulation, encourage lymphatic drainage, and reduce tension that might be contributing to sinus pressure. Many people find relief from gentle facial massage, especially around the cheekbones and eyebrows, where sinus cavities tend to become inflamed. Plus, it’s incredibly relaxing—who doesn’t want an excuse for a massage? 8. Support Your Immune System A strong immune system means fewer sinus infections. Load up on nutrient-rich foods like fruits, veggies, and healthy fats. Probiotics from yogurt or fermented foods can also support your gut, which plays a big role in immune health. And let’s not forget good old-fashioned rest—your body needs sleep to function at its best. 9. Avoid Common Triggers If you’re sensitive to pollen: Check air quality reports and keep windows closed on high pollen days. If you’re prone to indoor allergies: Regularly clean bedding, vacuum with a HEPA filter, and replace furnace filters frequently. If strong scents bother you: Avoid heavy perfumes, scented candles, and harsh cleaning chemicals. 10. When to See a Professional If your sinus issues are persistent, leading to frequent infections, or accompanied by severe pain or fever, it’s time to check in with a healthcare provider. While home remedies and chiropractic/massage care can help immensely, some cases require medical attention. Breathe Easier With the Right Care Buffalo’s wild weather may be unavoidable, but sinus misery doesn’t have to be. By taking proactive steps and incorporating chiropractic and massage care into your wellness routine, you can stay ahead of sinus troubles and enjoy the season—whatever temperature it decides to be today! At Peak Performance Chiropractic & Wellness, we’re here to help you find relief from sinus-related discomfort. Whether through targeted chiropractic adjustments or sinus-focused massage therapy, our team can help you breathe easier and feel your best. Schedule an appointment today and give your sinuses the support they deserve! Bethany Wolcott D’Youville Chiropractic ‘26

Your feet do a lot for you. They carry you through long work shifts, daily errands, intense workouts, and weekend adventures. But when they start hurting, even the simplest activities can feel like a struggle. The good news? You don’t have to just live with foot pain. Chiropractic care and massage therapy can help get you back on your feet—literally. Why Do My Feet Hurt? Foot pain isn’t just bad luck; it’s often the result of specific conditions or habits. Here are some common culprits: 1. Plantar Fasciitis – The Morning Foot Curse Ever step out of bed and feel like you’re walking on hot coals? That’s probably plantar fasciitis. This condition happens when the thick band of tissue running along the bottom of your foot (the plantar fascia) gets irritated or inflamed. It’s common in runners, people who stand all day, and those who wear unsupportive shoes. 2. Flat Feet – The Unsupportive Arch Enemy Some people are born with flat feet, while others develop them over time. Without a proper arch, your feet absorb more stress with every step, leading to pain in the feet, ankles, knees, and even the lower back. 3. Tight Calves – Sneaky Foot Pain Instigators Tight calf muscles pull on your Achilles tendon, which, in turn, tugs on your heel and arch. This tension can contribute to heel pain, plantar fasciitis, and even Achilles tendonitis. 4. Poor Footwear – Your Shoes Might Be the Problem High heels, flip-flops, and unsupportive sneakers may look good, but they aren’t doing your feet any favors. Ill-fitting shoes can cause bunions, hammertoes, and general foot discomfort. 5. Nerve Compression – When the Signals Get Mixed Up Sometimes, foot pain isn’t even about the foot itself. Pinched nerves in the lower back or legs can send pain shooting down into the feet. Sciatica, tarsal tunnel syndrome, and Morton’s neuroma are all conditions where nerve compression can cause tingling, numbness, or stabbing pain in the feet. How Chiropractic Care Can Help Your Feet You might think chiropractors only focus on the spine, but they can also adjust and treat foot issues. Your feet are the foundation of your body—when something’s off down there, it can throw off your entire alignment. Here’s how chiropractic care can help: 1. Foot and Ankle Adjustments Just like your spine, your foot and ankle joints can become misaligned. Chiropractors can make gentle adjustments to restore proper movement and function, reducing pain and preventing further issues. 2. Gait Analysis If your feet aren’t moving correctly, your whole body pays the price. A chiropractor can assess your gait (how you walk) to identify movement patterns that may be contributing to pain. By recognizing imbalances or misalignments, they can offer strategies to improve movement and reduce strain on your feet and lower body. 3. Addressing Nerve Issues If your foot pain is caused by nerve compression in your lower back, chiropractic adjustments can help relieve pressure on the nerves, reducing pain and improving sensation in your feet . 4. Improving Mobility and Preventing Future Pain Chiropractic care doesn’t just treat pain—it helps prevent it. By improving foot mobility, strengthening supporting muscles, and addressing underlying misalignments, you’ll be less likely to develop recurring foot problems. How Massage Therapy Can Help Your Feet If you’ve ever had a good foot massage, you know how incredible it feels. But beyond relaxation, massage therapy offers real benefits for foot pain relief. 1. Releasing Muscle Tension Tight muscles in your feet, calves, and legs can cause pain and stiffness. Massage therapy works out those knots, improving flexibility and reducing tension that contributes to foot pain. 2. Increasing Circulation Better blood flow means faster healing. Massage helps increase circulation, delivering oxygen and nutrients to sore, tired feet while flushing out waste products that can contribute to pain and inflammation. 3. Breaking Up Scar Tissue If you’ve had a foot injury in the past, scar tissue may be causing stiffness or discomfort. Deep tissue massage can help break up adhesions, restoring normal movement and function. 4. Reducing Inflammation and Swelling If your feet swell after a long day or intense activity, massage therapy can help reduce inflammation and improve lymphatic drainage, leaving your feet feeling refreshed. At-Home Tips to Keep Your Feet Happy While chiropractic care and massage therapy can work wonders, keeping your feet pain-free also requires some daily TLC. Try these at-home strategies: 1. Stretch Your Calves and Arches Stretching can relieve tension that contributes to foot pain. Try this simple move: Stand with your toes on a step and let your heels drop down for a deep calf stretch. You can also roll a lacrosse ball or frozen water bottle under your foot to massage the arch. 2. Wear Supportive Shoes Ditch the flimsy flip-flops and unsupportive sneakers. Look for shoes with proper arch support and cushioning, especially if you spend a lot of time on your feet. 3. Strengthen Your Feet Simple exercises like toe curls, heel raises, and towel scrunches can help strengthen the small muscles in your feet, improving stability and reducing pain. 4. Ice and Elevate When Needed If your feet are swollen and sore, apply ice for 15-20 minutes and elevate them to reduce inflammation. 5. Pay Attention to Posture and Movement Since foot pain can stem from issues higher up the kinetic chain (like the knees, hips, or lower back), maintaining good posture and body mechanics can make a big difference in preventing foot pain. Put Your Best Foot Forward Foot pain can be frustrating, but it doesn’t have to be a permanent problem. Chiropractic care and massage therapy offer effective, evidence-based solutions to get you back on your feet and moving comfortably again. If you’re struggling with foot pain, don’t wait until it gets worse—schedule an appointment with a chiropractor or massage therapist today and give your feet the care they deserve! Your feet carry you through life. It’s time to return the favor. Bethany Wolcott D’Youville Chiropractic ‘26

When we think about healing injuries or alleviating chronic pain, our minds often jump to medications or surgical interventions. However, there's a fascinating and effective approach rooted in the body's natural response to mechanical stimuli: mechanotherapy. This method leverages specific physical forces to stimulate tissue repair and regeneration. Let's delve into how chiropractic care and massage therapy employ mechanotherapy principles to promote healing and enhance well-being. Understanding Mechanotherapy Mechanotherapy refers to treatments that utilize mechanical means—such as manual manipulation, pressure, or movement—to encourage the body's natural healing processes. By applying targeted mechanical forces, mechanotherapy aims to stimulate cellular responses that lead to tissue repair, reduced inflammation, and improved function. Chiropractic Care: Aligning the Spine and Beyond Chiropractic care focuses on diagnosing and treating musculoskeletal disorders, particularly those related to the spine. Chiropractors employ manual adjustments and manipulations to correct misalignments which can impede nerve function and lead to pain or discomfort. These spinal adjustments are a form of mechanotherapy. By applying precise force to specific joints, chiropractors aim to restore proper alignment and mobility. This mechanical stimulus can lead to several physiological responses: Enhanced Nervous System Function: Proper spinal alignment ensures that the nervous system operates without interference, facilitating better communication between the brain and the rest of the body. Pain Reduction: Adjustments can alleviate pressure on nerves, leading to decreased pain levels. Improved Mobility: Restoring joint function enhances range of motion, allowing for more fluid and pain-free movement. Massage Therapy: Manipulating Soft Tissues for Recovery Massage therapy involves the systematic manipulation of the body's soft tissues, including muscles, tendons, and fascia. Various techniques are used to address issues like muscle tension, pain, and stress. As a form of mechanotherapy, massage therapy provides mechanical stimuli that can lead to: Increased Blood Flow: The manual pressure applied during massage enhances circulation, delivering more oxygen and nutrients to tissues and aiding in waste removal. Reduced Muscle Tension: Manipulating muscles helps break down adhesions and knots, leading to relaxation and decreased stiffness. Stimulation of Healing Processes: Mechanical pressure can trigger cellular responses that promote tissue repair and reduce inflammation. The Synergy of Chiropractic Care and Massage Therapy Combining chiropractic care and massage therapy can offer a comprehensive approach to musculoskeletal health. While chiropractic adjustments focus on aligning the skeletal system, massage therapy addresses the surrounding soft tissues. This dual approach ensures that both the structural and muscular components of the body are working harmoniously. For instance, receiving a massage before a chiropractic adjustment can relax muscles, making the spine more receptive to alignment. Conversely, an adjustment followed by massage can help maintain the alignment by reducing muscle tension that might pull the spine out of place. Scientific Foundations of Mechanotherapy The effectiveness of mechanotherapy is supported by research into mechanotransduction—the process by which cells convert mechanical stimuli into biochemical signals. This process is crucial for maintaining tissue health and initiating repair mechanisms. Studies have shown that mechanical loading of tissues, such as through massage or joint manipulation, can lead to: Upregulation of Growth Factors: Mechanical stimuli can increase the production of growth factors like insulin-like growth factor 1 (IGF-1), which play a role in tissue repair and regeneration. Cellular Proliferation: Mechanical forces can stimulate cells to divide and produce new tissue, aiding in the healing process. Extracellular Matrix Remodeling: Mechanical interventions can influence the structure and composition of the extracellular matrix, improving tissue resilience and function. Embracing Mechanotherapy in Your Wellness Journey Incorporating mechanotherapy principles through chiropractic care and massage therapy can be a proactive approach to managing pain, enhancing mobility, and promoting overall well-being. By leveraging the body's natural responses to mechanical stimuli, these therapies offer a pathway to healing that aligns with our innate physiological processes.  If you're considering adding these therapies to your health regimen, it's essential to consult with qualified professionals who can assess your individual needs and develop a personalized treatment plan. At Peak Performance Chiropractic & Wellness, our team is dedicated to providing evidence-based care tailored to support your journey toward optimal health. Experience the Benefits at Peak Performance At Peak Performance here in Buffalo, NY, we offer expert chiropractic care and licensed massage therapy to help you move better, feel better, and perform at your best. Whether you're recovering from an injury, managing chronic pain, or simply looking to improve mobility, our team is here to support your health goals. Book an appointment today and experience the benefits of evidence-based chiropractic and massage therapy firsthand. Bethany Wolcott D’Youville Chiropractic ‘26

If you've ever stood up too fast and felt the world tilt around you, imagine experiencing that sensation unpredictably throughout the day. That’s what life is like for those with Benign Paroxysmal Positional Vertigo (BPPV). It’s a long name for a dizzying problem, but the good news is—it’s treatable! Whether you’re feeling like you just stepped off a carnival ride or have a loved one dealing with this disorienting condition, we’ve got you covered with the what, why, and how of BPPV, plus step-by-step guides to proven maneuvers that can help reset your balance. What is BPPV? BPPV is one of the most common causes of vertigo, a condition that makes you feel like you're spinning or your surroundings are moving around you. The “benign” part means it’s not life-threatening, and “paroxysmal” refers to its sudden onset. “Positional” tells us that it’s triggered by changes in head position—like rolling over in bed, looking up, or bending down. The culprit? Tiny calcium carbonate crystals called otoconia, which normally reside in the utricle of your inner ear, where they help detect movement. When these crystals get dislodged and float into the semicircular canals, they interfere with normal fluid movement, sending false signals to the brain and causing vertigo. Why Does BPPV Happen? BPPV can occur for a variety of reasons, including: Aging – The most common cause, as structures in the inner ear naturally degenerate over time. Head Trauma – A blow to the head can displace the crystals, leading to vertigo. Inner Ear Disorders – Conditions like labyrinthitis or Meniere’s disease can increase susceptibility. Prolonged Bed Rest – Lying flat for extended periods can contribute to crystal displacement. Idiopathic Causes – Sometimes, BPPV happens with no apparent reason (lucky you!). How to Treat BPPV The good news? BPPV is highly treatable, and most people experience significant relief with simple maneuvers designed to reposition the displaced crystals. Chiropractic care, particularly when incorporating vestibular rehabilitation, can also be incredibly beneficial in addressing balance issues and restoring proper nervous system function. Chiropractic Care for BPPV Chiropractic care takes a whole-body approach to health. By focusing on the nervous system, chiropractic adjustments can help improve proprioception (your body's ability to sense where it is in space) and ensure that your vestibular system—the part of your inner ear responsible for balance—is functioning optimally. The spine isn’t the only thing they keep in line! Step-by-Step Guide: The Semont Plus Maneuver The Semont Plus Maneuver is a newer, more effective variation of the traditional Semont maneuver. It’s quick and helps reposition the crystals in the inner ear to reduce vertigo. Start Seated – Sit on a flat surface with your legs hanging over the edge and your head turned 45 degrees toward the unaffected ear (the ear that does NOT cause vertigo). Lie Down Quickly – Keeping your head turned, rapidly lie down on the side of the affected ear (the one causing vertigo). Stay here for 30 seconds. Flip to the Other Side – In one swift motion, move to lie on the opposite side without changing the direction of your head. Your nose should now be pointing downward. Hold this position for 30 seconds. Return to Sitting – Slowly sit up and keep your head level for a few minutes. Step-by-Step Guide: The Epley Maneuver The Epley Maneuver is another well-known technique that helps reposition otoconia and alleviate vertigo. Here’s how to do it: Start Seated – Sit on a bed or flat surface with your legs extended and your head turned 45 degrees toward the affected ear. Lie Back – Quickly lie down on your back with your head still turned. Let it hang slightly off the edge of the surface. Hold for 30 seconds. Turn Your Head – Slowly turn your head 90 degrees to the opposite side (so your face is now 45 degrees toward the unaffected ear). Hold for 30 seconds. Roll Onto Your Side – Continue turning your head and body another 90 degrees until you’re lying on your side, now facing the ground. Hold for another 30 seconds. Return to Sitting – Slowly sit up and remain still for a few minutes to let your inner ear settle. These maneuvers helps move the dislodged crystals out of the semicircular canals and back where they belong. Perform either of these maneuvers 1-3 times per day until symptoms resolve. Aftercare and Prevention Once you’ve successfully repositioned the crystals, keep these tips in mind to prevent recurrence: Avoid sudden head movements for the next 24 hours. Sleep propped up with extra pillows for the first night. Be mindful of head positioning when lying down or getting up. Visit your chiropractor for regular check-ups to keep your vestibular system and nervous system functioning optimally. When to Seek Professional Help While most cases of BPPV resolve with repositioning maneuvers, some require additional treatment. Seek help if: Your symptoms persist despite performing maneuvers correctly. You experience severe nausea or vomiting. You have difficulty walking or standing. Your vertigo is accompanied by neurological symptoms like double vision, weakness, or trouble speaking. Final Thoughts BPPV may make you feel like you’re trapped in a dizzying rollercoaster ride, but relief is within reach. Whether you choose chiropractic care, at-home maneuvers, or a combination of both, the key is consistency and proper technique. If vertigo has been throwing off your game, come see us at Peak Performance in Buffalo, NY—we’ll help you regain your balance and keep your feet firmly on the ground! Bethany Wolcott D’Youville Chiropractic ‘26

Ah, Buffalo winters. If the biting cold doesn’t freeze your toes, it might just freeze your shoulder! But before you start thinking that a "frozen shoulder" is a condition exclusive to our frosty region, let’s break it down, talking about what this condition is, how it happens, how to treat it, and how to prevent it—evidence-based, of course! What is Frozen Shoulder? Frozen shoulder, medically known as adhesive capsulitis, is exactly what it sounds like—a shoulder that becomes stiff, painful, and hard to move. It occurs when the capsule of connective tissue surrounding the shoulder joint thickens and tightens, making it difficult for the shoulder to move freely. This “frozen” state can last anywhere from a few months to a few years, and trust us, it can leave you feeling stiff and limited in movement. I magine trying to lift your arm like you’re reaching for the top shelf of your kitchen cupboard, but your shoulder refuses to cooperate. That’s frozen shoulder in action—painful, frustrating, and a little embarrassing when you need to ask someone else to help you grab the cereal. How Does Frozen Shoulder Occur? While anyone can develop a frozen shoulder, certain factors increase the likelihood of it happening. Here are the main culprits: Injury or Surgery : If you’ve had a shoulder injury (think rotator cuff tear or dislocation), or if you’ve undergone surgery and haven’t moved your shoulder much afterward, the shoulder joint might become stiff, leading to frozen shoulder. It's like the joint has been hibernating for too long and doesn't want to come out of its shell. Age and Gender : Frozen shoulder is more common in people between the ages of 40 and 60, and it’s more common in women. As if being a woman in your 40s isn’t challenging enough (we see you, ladies), this is just another reminder that our bodies love to throw curveballs. Health Conditions : Conditions such as diabetes, heart disease, or thyroid problems can increase the risk of developing frozen shoulder. It’s one of those frustrating conditions that can be tied to other health issues, like the weather here in Buffalo—never quite predictable and always ready to surprise you. Lack of Movement : If you have a lack of shoulder movement for any reason—such as prolonged immobility due to illness or injury—your shoulder capsule might stiffen. Think of it as your shoulder’s way of saying, “Oh, we’re not doing anything? Okay, I’ll just take a nap.” But when it wakes up, it’s much harder to move! The Stages of Frozen Shoulder Frozen shoulder doesn’t happen overnight, but rather in stages, much like the slow descent into winter in Buffalo. The stages are:  Freezing Stage : This is where you start noticing pain in your shoulder, especially when moving it. You might also feel like the pain is increasing over time and limiting your range of motion. Think of it as the moment winter arrives, and you realize you might need more than just a jacket to get through the cold. Frozen Stage : The pain might decrease a bit, but now your shoulder becomes very stiff. You struggle to move your arm, and everyday tasks—like reaching for your coat—become incredibly challenging. This is when your shoulder feels like it’s encased in ice. Thawing Stage : Here’s the good news! The frozen shoulder starts to improve. Your range of motion begins to return, and while you’re not yet completely back to normal, you can move around a little easier. It’s like when you get that first taste of warmth after a brutal Buffalo winter—finally, a bit of relief! How to Treat Frozen Shoulder Treatment for frozen shoulder can be a bit like trying to get through a Buffalo snowstorm—slow and steady wins the race. But don’t worry, we’ve got some options to help thaw that frozen shoulder out: Physical Therapy : Physical therapy is often the go-to treatment for frozen shoulder. A trained physical therapist will guide you through gentle stretches and strengthening exercises designed to gradually improve your range of motion. It’s like getting your shoulder back into “running” shape after a long break. Chiropractic Care : Chiropractic adjustments can help with frozen shoulder by improving joint mobility and addressing any musculoskeletal imbalances in the shoulder and surrounding areas. Just like a chiropractor can help realign your spine after a long day of sitting in the cold, they can also work on your shoulder to increase range of motion and reduce discomfort. Massage Therapy : Deep tissue and therapeutic massage can help loosen up tight muscles around the shoulder joint. Massage increases blood flow and relaxes the soft tissues, which can help with the stiffness and pain caused by frozen shoulder. It’s like melting the ice on your shoulder—literally! Medications : Over-the-counter pain relievers like ibuprofen or acetaminophen can help ease the pain associated with frozen shoulder. If the pain is more severe, your doctor might recommend prescription medications or even corticosteroid injections to reduce inflammation. Think of this as your shoulder’s winter coat—providing some extra protection against the elements. Heat and Ice : Applying heat to your shoulder can help relax the muscles and improve flexibility, while ice can help reduce inflammation and numb the pain. A balance of both might be just what you need to feel like you’ve survived a Buffalo winter, only to emerge with a thawed-out shoulder! Surgical Options : In rare cases, if conservative treatments don’t help, surgery may be necessary to remove scar tissue or release the tight capsule around the shoulder. However, this is typically a last resort after all other options have been explored. How to Prevent Frozen Shoulder While we can’t predict the next snowstorm in Buffalo, there are a few things you can do to prevent frozen shoulder from taking hold: Stay Active : Keeping your shoulder moving and flexible is key to preventing frozen shoulder. Regular stretching and strengthening exercises can help keep your shoulder joint healthy and mobile. It’s like giving your shoulder a winter coat, ensuring it stays warm and well-protected all year long. Don’t Ignore Injuries : If you injure your shoulder or have surgery, make sure to follow your doctor’s advice for rehabilitation. Staying on top of recovery can prevent the shoulder from stiffening up in the first place. Manage Health Conditions : If you have diabetes, heart disease, or thyroid issues, work with your healthcare provider to manage those conditions effectively. Taking care of your overall health can help prevent frozen shoulder from making an unexpected appearance. Posture Awareness : Good posture helps reduce the strain on your shoulder joints. Make sure you’re not hunching over or putting undue stress on your shoulders, especially when sitting at a desk or during physical activity. Final Thoughts Frozen shoulder can certainly put a chill in your day, but with the right treatment, you don’t have to suffer through it. Whether it’s chiropractic care, physical therapy, or even a little massage to get things moving, there are plenty of ways to thaw out and get your shoulder back to normal. So, next time the Buffalo winter hits and your shoulder starts to feel a little too stiff, don’t let it freeze you out—come see us at Peak Performance for the care and relief you need. Stay warm, stay active, and don’t let your shoulder go cold on you! Bethany Wolcott D’Youville Chiropractic ‘26

Do you experience persistent neck and shoulder pain, tingling in your fingers, or weakness in your arms? These symptoms might not just be the result of a tough workout or a long day at work. They could point to a condition called Thoracic Outlet Syndrome (TOS) . At Peak Performance in Buffalo, NY, we specialize in addressing musculoskeletal issues like TOS with evidence-informed chiropractic and massage care. Let’s explore what TOS is, what causes it, how it’s treated, and how you can prevent it. What is Thoracic Outlet Syndrome? Thoracic Outlet Syndrome is a group of disorders that occur when the nerves or blood vessels in the thoracic outlet—the space between your collarbone and first rib—become compressed. This compression can cause a variety of symptoms depending on which structures are affected. Types of TOS: Neurogenic TOS : The most common type, involving compression of the brachial plexus (a network of nerves that controls muscle movements and sensations in your shoulder, arm, and hand). Venous TOS : Involves compression of the veins, potentially leading to swelling, discoloration, or blood clots in the arms. Arterial TOS : The least common type, caused by compression of the arteries, often leading to cold or pale fingers and weakened pulse in the arm. Common Symptoms: Pain or numbness in the neck, shoulder, or arm Tingling or weakness in the hands Swelling or discoloration of the arm Fatigue or heaviness in the arm after activity How Does Thoracic Outlet Syndrome Occur? TOS develops when the thoracic outlet space becomes narrowed or constricted, leading to compression of nerves, veins, or arteries. Several factors can contribute to this, including: Poor Posture : Slouching or forward-head posture can reduce the space in the thoracic outlet, increasing pressure on the structures within. Repetitive Motion : Overhead activities or repetitive arm movements, such as typing or lifting, can strain the muscles and tissues around the thoracic outlet. Trauma : Injuries such as whiplash or clavicle fractures can lead to TOS by altering the anatomy of the thoracic outlet. Congenital Anomalies : Some individuals are born with extra ribs (cervical ribs) or other anatomical variations that predispose them to TOS. Athletic Activities : Sports that involve repetitive arm movements, such as swimming, baseball, or weightlifting, can increase the risk of developing TOS. Treating Thoracic Outlet Syndrome If you’re experiencing symptoms of TOS, it’s essential to seek professional evaluation. At Peak Performance in Buffalo, NY, we offer a range of treatment options tailored to your needs. Here’s how TOS is typically managed: 1. Chiropractic Care Chiropractors can help by addressing postural imbalances and improving joint mobility in the neck, shoulders, and upper back. Treatments may include: Spinal Adjustments : To improve alignment and reduce pressure on the thoracic outlet. Soft Tissue Therapy : To release tight muscles and improve blood flow to the affected area. Postural Correction : Education and exercises to restore proper posture and reduce strain on the thoracic outlet. 2. Massage Therapy Massage therapy complements chiropractic care by targeting tight muscles and fascia around the thoracic outlet. Techniques such as trigger point therapy, myofascial release, and deep tissue massage can alleviate muscle tension and improve circulation. 3. Physical Therapy and Exercise Strengthening and stretching exercises are vital for improving the function of the muscles that support the thoracic outlet. Common exercises include: Scapular Stabilization : Strengthening the muscles around your shoulder blades to support proper alignment. Neck Stretches : Reducing tension in the neck and upper trapezius muscles. Pectoral Stretches : Opening up the chest to relieve compression in the thoracic outlet. 4. Lifestyle Modifications Adjustments to your daily activities can help reduce symptoms. For example: Avoid carrying heavy bags on one shoulder. Take breaks from repetitive activities like typing or driving. Maintain proper posture during work or physical activities. 5. In Severe Cases If conservative care doesn’t provide relief, more invasive interventions like corticosteroid injections or surgery may be necessary. Surgical options aim to remove the source of compression, such as a cervical rib or fibrous band. Preventing Thoracic Outlet Syndrome Preventing TOS is all about minimizing the risk factors that lead to compression of the thoracic outlet. Here are some practical tips to keep your thoracic outlet in top shape: 1. Prioritize Posture Good posture is the foundation of a healthy musculoskeletal system. Focus on: Keeping your shoulders relaxed and down. Avoiding forward-head posture. Sitting with your back supported and feet flat on the ground. 2. Ergonomic Adjustments Ensure your workspace is set up to reduce strain: Use an ergonomic chair and desk setup. Position your computer screen at eye level. Use a supportive keyboard and mouse. 3. Stay Active Regular exercise helps maintain the strength and flexibility of the muscles supporting your thoracic outlet. Incorporate activities like yoga, Pilates, or swimming to promote mobility and stability. 4. Take Breaks If your job involves repetitive arm or hand movements, take regular breaks to stretch and change positions. This helps prevent overuse injuries and muscle tension. 5. Listen to Your Body Pay attention to any signs of discomfort or fatigue in your neck, shoulders, or arms. Addressing symptoms early can prevent them from worsening into a chronic condition. Why Choose Peak Performance in Buffalo, NY? At Peak Performance, we’re committed to providing evidence-informed care for conditions like Thoracic Outlet Syndrome. Our team of experienced chiropractors and massage therapists work together to develop personalized treatment plans that address the root cause of your symptoms. Whether you’re dealing with TOS caused by poor posture, a sports injury, or repetitive strain, we’re here to help. Peak Performance offers a welcoming environment and a patient-focused approach. We believe in empowering our patients with the knowledge and tools they need to achieve long-term relief and optimal health. Bethany Wolcott D’Youville Chiropractic ‘26

If you’ve ever felt a nagging pain deep in your buttock that just won’t quit—especially if it radiates down your leg—you might be dealing with piriformis syndrome. It’s not the kind of thing that dominates the headlines, but for anyone who’s been sidelined by it, piriformis syndrome is no joke. At Peak Performance in Buffalo, NY, we see patients grappling with this condition all the time, and we’re here to help you understand, treat, and prevent it. What Is Piriformis Syndrome? Piriformis syndrome occurs when the piriformis muscle—a small but mighty muscle located deep in your glutes—compresses or irritates the sciatic nerve. This can lead to buttock pain, tingling, or even numbness that travels down the back of the leg. Some people mistake it for sciatica, and while the symptoms overlap, the root cause is different. Your piriformis muscle plays a key role in stabilizing your pelvis and helping you rotate your hip. When it’s unhappy, it lets you know loud and clear. Whether you’re an athlete, a desk jockey, or somewhere in between, no one is immune to the woes of piriformis syndrome. How Does Piriformis Syndrome Happen? Piriformis syndrome has a variety of causes, and it doesn’t discriminate: Overuse or repetitive motions: Activities like running, cycling, or even long walks can overwork the piriformis muscle. Prolonged sitting: Desk jobs and long commutes can lead to tightness in the glutes and hips. Trauma: A fall or a direct blow to the area can irritate the muscle and nerve. Biomechanical issues: Things like poor posture, leg-length discrepancies, or weak supporting muscles can contribute to dysfunction. In short, anything that irritates or inflames the piriformis muscle or the nearby sciatic nerve can set the stage for piriformis syndrome.tment as enjoyable as possible. How to Treat Piriformis Syndrome Thankfully, piriformis syndrome is treatable, and there are a variety of approaches to get you back on your feet—or butt—comfortably. Here are the most effective treatments: 1. Chiropractic Care At Peak Performance, our chiropractors specialize in addressing the root causes of pain. For piriformis syndrome, this might include adjustments to the pelvis or lower back to improve alignment and reduce nerve irritation. Chiropractic care can also help identify and address biomechanical imbalances that might be contributing to your discomfort. 2. Massage Therapy Deep tissue massage, trigger point therapy, or even stretching techniques can work wonders for releasing tightness in the piriformis muscle. Our licensed massage therapists are skilled at targeting the specific areas causing pain and improving blood flow to promote healing. 3. Physical Therapy and Stretching Stretching and strengthening exercises are crucial for recovery. Focus on stretches that target the piriformis muscle, like the figure-four stretch, and strengthen surrounding muscles to provide better support for your hips and pelvis. 4. Heat and Ice Therapy Alternating between heat and ice can help reduce inflammation and relax the muscle. Apply ice for 15-20 minutes to ease acute pain and heat to soothe tightness. 5. Lifestyle Modifications Making adjustments like improving your posture, taking regular breaks from sitting, and incorporating dynamic movements into your daily routine can prevent future flare-ups. How to Prevent Piriformis Syndrome The best offense is a good defense, and preventing piriformis syndrome is all about maintaining a healthy, balanced lifestyle. Here are some tips to keep your piriformis muscle happy: Stretch Regularly: Incorporate hip and glute stretches into your daily routine. Strengthen Your Core and Hips: Exercises like bridges, clamshells, and planks can help stabilize your pelvis and reduce strain on the piriformis muscle. Improve Your Posture: Whether you’re working at a desk or binge-watching your favorite show, sit with your back straight and feet flat on the floor. Use Proper Form During Exercise: Pay attention to your mechanics during physical activity to avoid overloading the piriformis muscle. Stay Active: Movement is medicine! Even a short walk can help prevent stiffness and keep your muscles flexible. Why Choose Peak Performance in Buffalo, NY? If you’re dealing with piriformis syndrome or want to take steps to prevent it, Peak Performance is here to help. Our evidence-based chiropractic and massage care services are tailored to meet your unique needs. We take the time to understand your lifestyle, identify the root cause of your pain, and create a personalized plan to get you back to feeling your best. As Buffalo locals, we know the challenges that come with staying active during those long winters or recovering from a summer packed with outdoor activities. Let us help you keep moving and grooving all year round. Don’t Let Piriformis Syndrome Slow You Down Piriformis syndrome might be a pain in the butt—literally—but it doesn’t have to keep you sidelined. Whether you’re an avid runner, a busy parent, or someone who just wants to sit without wincing, there are plenty of treatment options to get you back to living your life pain-free. If you’re in Buffalo, NY, and looking for expert care, contact Peak Performance today. Our team of chiropractors and massage therapists is ready to help you tackle piriformis syndrome head-on. Let’s get you back to doing what you love—without the pain. Bethany Wolcott D’Youville Chiropractic ‘26

Several times a day, I answer the phone to people asking to book appointments for ‘the chair.’ Teetering on sounding like a medieval torture device, the nickname refers to our Back-on-Trac Decompression Chair, and trust us, it’s anything but that! Our beloved Back-on-Trac has earned its popularity thanks to the incredible benefits of decompression therapy, and once you try it, you’ll see why it’s become such a game-changer for so many.

That Annoying Pinch Between Your Toes