Fall Prevention in the Elderly: A Guide to Staying Safe and Healthy

Tips for Deep Tissue Massage in Buffalo

Massage therapy is widely known for its relaxation benefits, but there are many misconceptions that can cause confusion and prevent people from fully enjoying its therapeutic effects. As a medical massage office, we focus on evidence-based practices that can aid in pain relief, mobility, and overall well-being. In this blog, we’ll clear up some common myths about massage therapy to help you better understand its real benefits. Myth 1: Massage Is Only for Relaxation While many people associate massage with a day at the spa or a way to unwind after a stressful week, the truth is, massage therapy has a wide range of therapeutic benefits beyond relaxation. Medical massage techniques are often used to target specific issues like muscle tension, joint pain, sports injuries, and chronic conditions like arthritis. Trigger point therapy, deep tissue massage, and myofascial release can provide pain relief and promote healing in a way that goes beyond mere relaxation. In fact, massage therapy can be an essential part of a comprehensive treatment plan for conditions such as sciatica, tendonitis, and TMJ disorder. Whether you're recovering from an injury or managing ongoing discomfort, therapeutic massage can be a key tool in improving your quality of life. Myth 2: Massage Hurts, So It Must Be Working A common misconception is that if a massage isn’t painful, it isn’t effective. Many people assume that deep pressure is the only way to treat muscle tightness and tension. While deep tissue massage can indeed provide relief for some, it doesn't have to be a painful experience to be effective. Massage therapy should always be tailored to the individual. Some people may need deeper pressure to target tight muscles, while others may find that a gentler technique is more effective. It’s important to communicate with your massage therapist about your comfort level. The right massage should provide relief without unnecessary discomfort. Painful massage can lead to muscle bruising or aggravate existing injuries, so always inform your therapist about any discomfort during the session. Myth 3: Massage Is Just for Muscles While massage therapy is commonly thought of as a way to work on muscles, it also benefits other parts of the body, including the nervous system, fascia, and connective tissues. Fascia, the thin layer of connective tissue that surrounds muscles and organs, can become tight and restricted due to stress or injury. A skilled massage therapist can help release these restrictions and improve mobility. Additionally, massage can help reduce stress levels, lower blood pressure, and improve circulation, contributing to overall health beyond the muscles. Furthermore, massage therapy can have a positive impact on the nervous system. It has been shown to reduce the body's fight-or-flight response, leading to lower levels of cortisol (the stress hormone) and increased production of endorphins, which are natural pain relievers. Myth 4: Massage Is a One-Time Fix for Pain Another myth is that a single massage will completely eliminate pain or stiffness. While massage therapy can offer significant relief, especially for acute muscle tension, it’s not always a one-time fix for chronic conditions. In most cases, regular massage therapy sessions can help maintain progress and manage ongoing issues. For instance, if you suffer from lower back pain, a single massage may provide some relief, but regular treatments over time are often necessary to keep the muscles relaxed and prevent the pain from returning. This is why massage therapy is often combined with other treatments, like chiropractic care and physical therapy, to create a more comprehensive approach to managing pain and improving function. Additionally, it’s important to follow any recommendations from your licensed massage therapist, such as stretching or strengthening exercises, to maintain the benefits of your massage. Proper self-care and a consistent routine can help keep pain at bay. Myth 5: Massage Is Only for Luxurious Settings While it’s true that many people think of massages as something reserved for spas or luxury hotels, medical massage is available in various settings, including chiropractic offices, physical therapy clinics, and wellness centers. These massages are specifically tailored to address therapeutic needs and focus on improving health outcomes. In a medical massage setting, the goal is not only to relax but to target specific problem areas and treat musculoskeletal issues in a clinical environment. Whether you’re dealing with an injury, recovering from surgery, or managing a chronic condition, a medical massage therapist can work with you to create a treatment plan that addresses your unique needs. Myth 6: Massage Is Only for People with Pain or Injuries Many people think massage therapy is only for those experiencing pain or recovering from an injury. While massage is certainly beneficial for these conditions, it can also be helpful for people who don’t have any immediate discomfort. Massage can be a great way to maintain overall health and well-being. It can reduce stress, improve sleep, and increase circulation, even for individuals who are not in pain. Regular massage therapy can also enhance flexibility and promote relaxation, making it an excellent addition to anyone’s self-care routine. Myth 7: You Don’t Need to Talk to Your Therapist During Your Massage While it’s common to think that you should just lay back and relax in silence, communicating with your massage therapist during the session is crucial for achieving the best results. Every person’s body is different, and it’s important to discuss your preferences, comfort level, and any areas of tension or discomfort. If you experience any pain during the massage, let your therapist know so they can adjust their technique. Similarly, if you prefer a lighter touch or deeper pressure, this should be communicated as well. The more information your therapist has, the better they can customize the treatment to suit your needs. Myth 8: Massage Should Always Be Done After Exercise Although many people associate massage with post-workout recovery, it’s not always necessary to wait until after exercise to book a session. While post-exercise massage can help reduce muscle soreness and improve recovery, massage therapy can also be beneficial before a workout. A pre-workout massage can help warm up the muscles, increase blood flow, and improve flexibility, which can reduce the risk of injury during physical activity. If you're preparing for a long run, heavy lifting, or any other strenuous activity, a massage can help loosen up tight muscles and get your body ready for action. Myth 9: Massage Is Too Expensive Some people may avoid massage therapy because they assume it’s too expensive. While the cost of massage can vary depending on the type of therapy and the length of the session, it typically ranges from $50-$150. Additionally, some insurance plans may cover massage therapy or offer discounts. When you consider the long-term benefits of massage therapy, such as improved mobility, reduced pain, and a better quality of life, the cost becomes more of an investment in your overall health. Conclusion Massage therapy is a powerful tool in the realm of pain management, injury recovery, and general wellness. By debunking these common myths, we hope to help you gain a better understanding of what massage therapy can really offer. Whether you’re seeking relief from chronic pain or simply want to improve your overall well-being, massage therapy can be an effective and valuable part of your health care routine. At Peak Performance here in Buffalo, NY, we focus on evidence-based treatments tailored to your individual needs. If you’re curious about how massage therapy can benefit you, don’t hesitate to reach out to our office! Bethany Wolcott D’Youville Chiropractic ‘26

When people think of chiropractic care, they often associate it with relieving back pain, easing joint tension, or improving posture. And while those benefits are real and well-documented, there’s another layer to the story—one that’s often overlooked: chiropractic care can positively influence mental health . The relationship between the body and the mind is more than just a wellness buzzword. It’s a scientifically supported connection that explains how physical health and mental well-being are deeply intertwined. And since the nervous system is the command center for both, it makes sense that optimizing its function can support not just how your body feels, but also how your mind copes, reacts, and heals. Let’s dive into how chiropractic care supports mental health—and why it might be a game-changer for your mood, stress levels, and sleep patterns. How Chiropractic Care Supports Mental Health Chiropractic care isn’t just about cracking backs or “fixing” posture—it’s about restoring alignment and balance to the body. This, in turn, reduces strain on the nervous system, which is responsible for regulating stress responses, emotional health, and sleep cycles. Here are just a few ways chiropractic care can promote better mental health: 1. Reducing Stress and Anxiety Let’s be honest—modern life is stressful. From work emails to traffic jams to managing daily responsibilities, stress can take a toll on your body and your brain. When the spine is misaligned, it can cause tension in the musculoskeletal system and disrupt the autonomic nervous system, which governs your stress response. Chiropractic adjustments help by: Easing physical tension in the muscles and joints. Supporting healthy cortisol levels by calming the nervous system. Encouraging the parasympathetic “rest and digest” response, which counters the effects of chronic stress. Many patients report feeling lighter, calmer, and more at ease after an adjustment—often describing the experience as mentally clarifying or emotionally refreshing. 2. Improving Sleep Quality If you've ever struggled with poor sleep, you know how quickly it can impact your mood, memory, focus, and overall sense of well-being. Poor sleep is linked to anxiety, depression, irritability, and even chronic illness. Chiropractic care supports better sleep by: Reducing musculoskeletal discomfort that keeps people tossing and turning. Enhancing circulation and reducing nerve interference, which helps the body reach a more relaxed state. Supporting melatonin regulation by improving nervous system function. Even small improvements in sleep quality can lead to big gains in mental clarity and emotional resilience. 3. Boosting Mood and Emotional Balance The spine houses the central nervous system—the superhighway of communication between the brain and the rest of the body. When misalignments interfere with nerve function, that communication breaks down. This can contribute to everything from poor immune function to emotional instability. By correcting spinal misalignments, chiropractic care may: Improve neurotransmitter regulation. Support endorphin release. Reduce symptoms associated with low mood and mental fatigue. It’s not a substitute for therapy or medication when needed, but it can serve as an effective complement to your broader mental wellness plan. Chiropractic Care and the Nervous System The nervous system is the MVP when it comes to regulating both physical and emotional states. It’s made up of the brain, spinal cord, and all the nerves that branch throughout the body. When the spine is in proper alignment, nerve signals can flow freely, ensuring that all systems—from digestion to hormone balance to emotional regulation—are working together efficiently. Here’s what happens when you take pressure off the nervous system with chiropractic care: Clearer brain-body communication , reducing irritability and mental fog. Better circulation and oxygenation to the brain, which can improve focus, cognition, and energy. Greater endorphin release , promoting a natural, feel-good mood lift. Think of it as untangling a knotted headphone cord. Once everything is in alignment, the signals are clearer—and the whole system works better. Conditions That May Benefit from Chiropractic Care While chiropractic care is not a direct treatment for mental health disorders like depression, anxiety, or PTSD, it can support the physical side of healing. Many mental health symptoms are accompanied (or worsened) by physical tension, fatigue, and poor sleep. Here are a few examples of conditions that may benefit from chiropractic care: Chronic Stress If you’re stuck in a cycle of stress, chiropractic adjustments can help reset your system, improving your ability to cope with daily challenges. Depression and Anxiety Patients often report a greater sense of well-being and calm after adjustments. These small wins can help support a more positive mindset. PTSD Although PTSD should always be addressed with trauma-informed therapy, chiropractic care can play a supportive role by reducing physical symptoms like tightness, pain, and sleep disruption. A Natural Approach to Mental Well-Being Chiropractic care is often most effective when used alongside other lifestyle strategies aimed at improving emotional resilience and brain health. Consider these powerful wellness allies: 1. Exercise Movement isn’t just for muscles—it's a proven mood booster. Whether it’s walking, yoga, or hitting the gym, physical activity releases endorphins that combat stress and support mental clarity. 2. Nutrition Your gut and brain are in constant conversation. Fueling your body with nutrient-rich foods—especially omega-3s, lean proteins, and leafy greens—can positively affect mood, energy, and focus. 3. Mindfulness and Meditation Incorporating mindfulness techniques into your routine can help calm the mind and enhance the relaxing effects of chiropractic adjustments. A few minutes of deep breathing before bed or a short guided meditation after your appointment can make a big difference. 4. Massage Therapy Massage therapy works hand-in-hand with chiropractic care to ease muscle tension, reduce anxiety, and promote a sense of calm. Many patients find that combining the two results in longer-lasting relief and better mental clarity. What to Expect at Peak Performance At Peak Performance , we take a full-body approach to care—one that recognizes the deep connection between your spine, your nervous system, and your mental well-being. Whether you’re coming in for tension headaches, low back pain, or just feel like your body is "off," our chiropractors are here to listen, adjust, and support your whole health journey. We believe that when your body moves well, your mind follows. That’s why we focus on alignment, balance, and helping you feel better from the inside out. Taking the Next Step Toward Better Health If you’ve been feeling overwhelmed, out of sync, or just not quite like yourself, it might be time to consider how your spine and nervous system are playing a role. Chiropractic care isn’t a magic fix—but it can be a powerful tool in your wellness toolbox. Ready to experience the mind-body connection in action? Book an appointment with Peak Performance today and see how chiropractic care can help you move, feel, and think better—naturally. Bethany Wolcott D’Youville Chiropractic ‘26

Athletes of all levels are always searching for ways to optimize their performance, recover faster, and prevent injuries. While strength training, nutrition, and conditioning are all essential, one often-overlooked tool in an athlete’s arsenal is chiropractic care. Whether you’re a weekend warrior, a high school competitor, or a professional athlete, chiropractic adjustments can play a vital role in keeping your body functioning at its best. How Chiropractic Care Supports Athletic Performance Chiropractic care isn’t just about relieving back pain—it’s about optimizing movement, reducing strain on the body, and improving function. Here are some key ways it benefits athletes: Enhanced Mobility and Flexibility – Regular chiropractic adjustments help maintain proper joint function, reducing stiffness and allowing for greater range of motion. This is particularly beneficial for sports that require dynamic movements, such as running, swimming, or gymnastics. Injury Prevention – Misalignments in the spine and joints can lead to compensatory movement patterns, increasing the risk of strains, sprains, and overuse injuries. Chiropractic care ensures proper alignment, reducing undue stress on muscles and joints. Faster Recovery – Chiropractic adjustments promote circulation, reduce inflammation, and improve nerve function, helping athletes recover more efficiently from training sessions and competition. Common Athletic Injuries Chiropractic Can Help With Many athletes experience common injuries that can be addressed with chiropractic care, including: Tendonitis – Overuse injuries like Achilles or patellar tendonitis can be alleviated through chiropractic adjustments and soft tissue therapies. Muscle Strains – Tight, overworked muscles can benefit from chiropractic treatments that help restore proper movement and reduce strain. Plantar Fasciitis – Foot and ankle alignment issues can contribute to this painful condition, and chiropractic care can aid in proper biomechanics. Concussions and Headaches – Athletes in contact sports may benefit from chiropractic care to support neck and spinal alignment, which can reduce post-concussion symptoms. Chiropractic Care as Part of a Training Program Professional sports teams have long recognized the value of chiropractic care. Many elite athletes, from football players to Olympic sprinters, incorporate chiropractic adjustments into their training regimens. Here’s how you can, too: Pre-Event Adjustments – Visiting a chiropractor before competition can help ensure optimal movement and alignment, reducing injury risk. Post-Event Recovery – Chiropractic care after strenuous activity helps with muscle recovery, reducing soreness and inflammation. Ongoing Maintenance – Regular adjustments keep the body in top shape, addressing small issues before they become major problems. Athletes Who Swear by Chiropractic Care Many famous athletes attribute part of their success to chiropractic care. Icons like Michael Jordan, Tom Brady, and Usain Bolt have all praised its benefits. Even entire teams, including many in the NFL and NBA, employ chiropractors to keep their players at the top of their game. Getting Started with Chiropractic Care for Sports Performance If you’re an athlete looking to incorporate chiropractic care into your training, it’s essential to work with a chiropractor who understands sports-related injuries and biomechanics. At Peak Performance, we specialize in helping athletes stay in peak condition. Whether you’re looking to recover from an injury or take your performance to the next level, chiropractic care can be a game-changer.  Want to see how chiropractic care can enhance your performance? Book an appointment with one of our experienced chiropractors today! Bethany Wolcott D’Youville Chiropractic ‘26

When it comes to staying active, preventing injuries, and even maintaining daily comfort, mobility is one of the most important factors to consider. While we often focus on strength or endurance, mobility is just as crucial to help us move freely, maintain proper posture, and reduce the risk of strain and injury. But what exactly is mobility, and how can we improve it? What Is Mobility? In simple terms, mobility refers to the ability to move a joint through its full range of motion. Unlike flexibility, which typically focuses on the lengthening of muscles, mobility is a more dynamic concept. It involves the muscles, joints, tendons, and ligaments working together to allow for smooth, controlled movements. Good mobility means you can move freely without stiffness or pain, and it’s essential for everything from lifting groceries to running a marathon. Why Is Mobility Important? The benefits of maintaining good mobility extend far beyond the gym. Here are a few reasons why mobility is crucial: 1. Improved Movement Efficiency When your joints and muscles are mobile, your body can move more efficiently. This efficiency can improve your performance in everyday activities and athletic endeavors. Whether you’re reaching for a shelf, running, or lifting a weight, the more mobility you have, the better your body can perform those movements. 2. Injury Prevention A lack of mobility can contribute to improper movement patterns. For example, tight hips or shoulders can force the body to compensate in other ways, leading to strain or injury. Regular mobility work helps keep muscles and joints functioning optimally, reducing the risk of overuse injuries, sprains, strains, or more serious joint issues. 3. Better Posture and Alignment Many people suffer from poor posture, especially with all the time we spend sitting at desks or staring at screens. Poor posture often stems from tight or immobile muscles. For example, tight hip flexors can contribute to an anterior pelvic tilt, and stiff thoracic spine can lead to rounded shoulders. Working on mobility can help you stand taller, sit more comfortably, and avoid muscle imbalances that affect your posture. 4. Decreased Pain Restricted movement often leads to discomfort. Whether it’s a stiff neck, aching lower back, or tight shoulders, mobility exercises can help relieve pain. When you improve your joint range of motion and muscle elasticity, you're more likely to experience fewer aches and pains, allowing for a higher quality of life. 5. Better Mental Well-being Not only does mobility improve your physical health, but it can also positively affect your mental well-being. When you feel more mobile and less restricted, you’re able to enjoy activities more fully, whether it's a walk in the park or a workout session. Mobility work can also reduce stress, providing you with a sense of relaxation and accomplishment after a stretch or release session. How to Improve Mobility Improving mobility involves regular practice of stretching, strengthening, and even relaxing techniques. Here’s how you can work on your mobility: 1. Dynamic Stretching Dynamic stretches are movements that help warm up the body and increase joint mobility. They involve movement through a range of motion, rather than holding a stretch. Examples include leg swings, arm circles, and hip rotations. These exercises activate the muscles and joints, preparing them for more intense movement and helping to improve flexibility and range of motion. 2. Foam Rolling Foam rolling is a form of self-myofascial release (SMR), a technique that helps break down tight muscle tissue and fascia. Rolling out muscles like your calves, quads, hamstrings, and back can help reduce tension, improve circulation, and increase the flexibility of your muscles and joints. It’s an excellent way to improve mobility by targeting the areas of your body that may be tight and restricted. 3. Yoga Yoga is a fantastic way to improve mobility, as it focuses on stretching, breathing, and controlled movement. Many yoga poses, such as downward dog, cat-cow, and lunges, can help enhance your joint flexibility and overall mobility. Plus, yoga can help release tension in your muscles, allowing for better posture and movement patterns. 4. Strengthening Exercises Strengthening the muscles that support your joints is just as important as stretching them. When your muscles are strong and stable, they help keep your joints in proper alignment, which improves your overall range of motion. Incorporating exercises like squats, lunges, planks, and deadlifts can help build the strength needed to maintain good mobility. 5. Joint Mobilization Techniques Joint mobilization is a hands-on technique used by physical therapists and chiropractors to help improve joint movement. Chiropractors, for example, use adjustments to target stiff joints and restore mobility. If you’re experiencing limited range of motion in your spine, shoulders, or hips, seeking out our chiropractors to help you regain that mobility. 6. Focus on Mobility in Your Warm-ups Many people overlook the importance of warming up before exercising. A proper warm-up can help activate your muscles, increase blood flow to your joints, and prepare your body for the demands of your workout. A good warm-up should include mobility exercises that target the areas you plan to use in your workout, whether that’s your hips, shoulders, or ankles. 7. Take Breaks from Sitting Sitting for prolonged periods can severely limit mobility, particularly in the hips and lower back. To combat this, make it a habit to stand up, stretch, and walk around every 30 minutes or so. Small breaks throughout the day can help keep your joints from stiffening up and improve your overall mobility. Join Dr. Sarah Novotny for a Master of Mobility Class! If you're looking to improve your mobility in a fun and interactive way, we have just the event for you! Dr. Sarah Novotny will be hosting a Master of Mobility class at our Hamburg location on Saturday, May 31st from 7:30 am to 8:15 am. This free event will provide you with hands-on techniques and exercises to improve your range of motion, flexibility, and overall movement. Important details: Date & Time: Saturday, May 31st from 7:30 am to 8:15 am Location: Peak Performance in Hamburg Cost: Free (but registration is required) What to bring: A yoga mat and water Weather: The class will be held outdoors, weather permitting This is a great opportunity to learn valuable mobility exercises directly from Dr. Novotny. To reserve your spot, please call our office to register. Don’t miss out on this fantastic event to enhance your mobility and feel your best! Final Thoughts Whether you're an athlete, a weekend warrior, or just someone looking to move more comfortably in your daily life, mobility is a crucial factor in staying active and injury-free. By incorporating mobility exercises, stretching, strengthening, and joint mobilization into your routine, you can keep your body in motion and feel better every day. Remember, your mobility is in your hands — or rather, your joints! Make sure to mark your calendar for Dr. Novotny’s Master of Mobility class, and take the first step towards improving your movement today! Bethany Wolcott D’Youville Chiropractic ‘26

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

Thank you to all of our generous patients, family and friends that have donated to our IceCycle 2025 Team! Together, we were able to raise just under $4,000 to help Roswell Cancer Research Cancer Institute continue their incredible work, research and care towards the fight in ending cancer! Our team of 12 riders this year had a blast riding for this wonderful cause!

Prenatal Massage for Pregnancy Discomfort Relief

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