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Cue the barbecue, spark up the sparklers, and grab your favorite red, white, and blue—because the Fourth of July is here! As we ooh and aah over fireworks lighting up the night sky, there’s another kind of pop that gets people buzzing this time of year: the satisfying crack that happens during a chiropractic adjustment. Coincidence? Maybe. But if you’ve ever wondered why your back makes that signature sound when adjusted, we’ve got the answers—and some safety tips to make sure your spine is celebrating right alongside you this Independence Day.

The beach is a perfect place to relax, soak up the sun, and enjoy a variety of fun activities like swimming, volleyball, and surfing. However, while it offers an ideal setting for leisure and recreation, it also presents certain risks that can impact your health and well-being. From sunburns to dehydration and slips and falls, understanding how to enjoy the beach safely will help ensure you make the most of your time by the water. Here’s how you can stay safe and healthy while soaking in the sun and fun this summer.

When your pants always seem uneven or one shoe wears out faster than the other, it might not be your laundry or the way you walk — it could be a leg length discrepancy. But before you panic or break out the measuring tape, let’s break down what this actually means and how chiropractic and massage therapy can help even things out (literally and figuratively). There are two main types of leg length discrepancies: anatomical and functional . While they may present similarly — hip imbalances, lower back pain, uneven walking patterns — their root causes (and therefore their treatments) are very different. Let’s dive into the difference between the two, how we diagnose them, and how your friendly neighborhood chiropractor or massage therapist can help.

If you’ve ever gone for a run and come home with an achy, nagging pain around your knee, you might have experienced the all-too-common condition known as Runner’s Knee. But don’t let the name fool you — you don’t have to be a marathoner to be affected. Runner’s Knee can strike casual joggers, weekend warriors, or even people who rarely run but take a long walk or hike.  At Peak Performance, we see lots of patients who are sidelined by this pesky knee pain. The good news? It’s treatable, manageable, and very often preventable. Let’s dive into what Runner’s Knee actually is, how it occurs, how to treat it, and how to keep it from coming back.

Arthritis is a common yet often misunderstood condition that affects millions of people across the world. While it’s often associated with aging, arthritis doesn’t discriminate — it can impact people of all ages, from children to seniors. Living with arthritis can mean dealing with pain, stiffness, and a decreased ability to move comfortably. Fortunately, there are many ways to manage arthritis and improve your quality of life, including chiropractic and massage care. Here are 10 essential things you need to know about arthritis, including the role our team in Buffalo, NY can play in helping you feel better and stay active.

As temperatures rise and the days grow longer, summer sports enthusiasts take to the fields, courts, and waters to enjoy their favorite activities. Whether you’re playing soccer, swimming, cycling, or engaging in outdoor workouts, preparing your body for the unique physical demands of summer sports is crucial for performance and injury prevention. A targeted approach to conditioning, hydration, and recovery can help you stay active and injury-free throughout the season. The Physical Demands of Summer Sports Summer sports often involve high-intensity movement, endurance, and exposure to environmental factors like heat and humidity. Common physical challenges include: Cardiovascular Endurance: Many summer activities, such as running, cycling, and swimming, require sustained energy and stamina. Agility and Speed: Sports like soccer, tennis, and basketball demand quick movements and rapid directional changes. Strength and Power: Activities like beach volleyball and wakeboarding require muscular strength to generate force and maintain control. Heat Adaptation: Exercising in hot weather adds stress to the body, increasing the risk of dehydration and heat exhaustion. Understanding these factors helps you tailor your training and recovery strategies to maximize performance and safety. Pre-Season Conditioning: Building Strength and Endurance To prepare your body for the demands of summer sports, focus on a well-rounded training program that includes: 1. Cardiovascular Training Boosting your endurance ensures that you can sustain activity over extended periods. Consider: Interval Training: Alternating between high-intensity bursts and low-intensity recovery improves stamina. Cross-Training: Mixing activities like cycling, swimming, and running helps build overall cardiovascular fitness while preventing overuse injuries. Heat Acclimatization: Gradually increasing outdoor workout time allows your body to adapt to higher temperatures. 2. Strength Training Strengthening muscles reduces the risk of injury and enhances performance. Key areas to target include: Lower Body: Squats, lunges, and calf raises improve power and stability. Core Strength: Planks, Russian twists, and medicine ball exercises enhance balance and coordination. Upper Body: Push-ups, pull-ups, and shoulder presses support sports that require upper-body endurance, such as swimming and tennis. 3. Flexibility and Mobility Work Flexibility and mobility exercises help prevent muscle tightness and improve range of motion. Incorporate: Dynamic Stretching: Before activity, perform movements like leg swings and arm circles to warm up muscles. Static Stretching: After workouts, hold stretches for 20-30 seconds to release tension and improve flexibility. Foam Rolling: Helps reduce muscle tightness and improve circulation. 4. Sport-Specific Drills Practicing movements specific to your sport enhances performance and reduces the likelihood of injury. Examples include: Lateral drills for soccer and basketball Plyometric exercises for explosive movements in tennis and volleyball Stroke drills for swimming efficiency Preventing Common Summer Sports Injuries Increased activity levels and warm weather conditions raise the risk of sports-related injuries, including: Muscle Strains: Overuse or inadequate warm-ups can lead to strains in the hamstrings, quadriceps, or shoulders. Heat-Related Illnesses: Dehydration and prolonged sun exposure can cause heat exhaustion or heat stroke. Joint Injuries: High-impact activities may result in knee, ankle, or wrist injuries. Sunburn and Skin Damage: Outdoor sports increase exposure to harmful UV rays, leading to burns and long-term skin damage. Injury Prevention Strategies: Hydrate Adequately: Drink water throughout the day and replenish electrolytes lost through sweat. Wear Proper Gear: Choose footwear and protective equipment suited to your sport. Apply Sunscreen: Use a broad-spectrum sunscreen with SPF 30 or higher. Listen to Your Body: Rest when needed to avoid overtraining and fatigue. Recovery and Post-Activity Care Recovery and Post-Activity Care A proper recovery routine ensures that your muscles heal and your energy levels stay optimal. Key components of recovery include: 1. Active Recovery Engaging in light activity, such as walking, yoga, or swimming, promotes circulation and reduces muscle soreness. 2. Nutrition for Recovery Eating nutrient-dense foods helps replenish energy stores and repair muscles. Focus on: Protein: Supports muscle repair and growth (e.g., lean meats, fish, tofu, eggs). Carbohydrates: Restore glycogen levels for sustained energy (e.g., whole grains, fruits, vegetables). Healthy Fats: Reduce inflammation and support recovery (e.g., avocados, nuts, olive oil). 3. Chiropractic and Massage Therapy Chiropractic adjustments help maintain spinal alignment and joint mobility, reducing strain and enhancing performance. Sports massage aids muscle relaxation and reduces the risk of overuse injuries. 4. Sleep and Rest Final Thoughts Summer sports provide an exciting way to stay active, but proper preparation is key to preventing injuries and maximizing enjoyment. By focusing on pre-season conditioning, adopting injury prevention strategies, and prioritizing recovery, you can perform at your best all summer long. If you’re looking to enhance your athletic performance and prevent injuries, schedule a visit with Peak Performance Chiropractic. Our team can help with mobility, strength, and injury prevention strategies tailored to your summer sports activities. Bethany Wolcott D’Youville Chiropractic ‘26

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

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