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Magnesium spray is an incredibly versatile and cost-effective new product offered at Peak Performance. Among the known benefits, magnesium spray helps with improving sleep quality, stress reduction, relieving muscle tension, supporting joint and muscular health, aiding growing pains, as well as reducing cramps. When you use the spray, there may be a slight stinging sensation which is normal, it will subside over time. Start with a small amount and gradually use more as your body gets used to the spray. Please note, that this product is for external use only, do not ingest it!  Use topically on areas you get cramps such as on the calves before bed to prevent the dreaded night leg cramps. Especially for our pregnant patients, magnesium spray can be a game changer when sleep is so valuable but hard to come by. Magnesium spray can also be used for kids with growing pains to help relieve some of the discomfort that comes along with getting big and strong. Simply spray on arms, legs, and feet and they’ll be good to go! So why does magnesium spray work? Magnesium is one of the most abundant minerals in the body and it plays a vital role in neurotransmission and muscle contraction. While there is still more research being done on topical-use magnesium, we know that magnesium protects against excessive excitation of our cells that could lead to the death of neuronal cells. There is current research being done on magnesium’s role in treating chronic pain using the same mechanisms. When our cells are firing and signaling that there is pain, magnesium can block that signal by blocking certain receptor channels. This decreases the amount of calcium that can get in and excite those cells that are causing pain. Likewise, magnesium’s role in blocking calcium allows the muscles to relax. Calcium promotes muscle contraction and magnesium inhibits it. Both are important for working muscles but having an imbalance can create issues. Calcium and magnesium compete for binding sites in the muscle and having a lack of magnesium in the system can lead to muscle spasms and cramps. Adding in some extra magnesium can prevent these unwanted cramps. Visit your local Buffalo chiropractor here at Peak Performance and ask them about magnesium spray and whether you could benefit! Bethany Wolcott D’Youville Chiropractic ‘26

Tensor Fascia Latae or TFL is a small muscle located on the top of the hip in the human body. It helps in the movement of your knee and your hip. This small, but very important muscle is essential for walking, running, and climbing. In short, TFL is essential for performing our daily activities. Just imagine what would happen if this muscle got strained? No doubt, a TFL strain would trouble you a lot. The TFL can be a tremendous source of discomfort, but often not true pain. It mimics what many may consider to be hip pain because it is in close proximity to the joint. However on palpation, patients are relieved to realize it’s not their hip joint. The TFL has a pretty big job to do, as it bridges the fibrous connection TO the hip and helps create a suspension-tension. Now with that being said, this muscle is often hurting because something else is going on. Typically there are issues in the gluteal musculature as well. A weak glute places a lot of tension on the ITB band- why? Because weak muscles get tight! And they pull! That translation of tension manifests in the TFL. Why are the gluteals doing this? This varies from person to person and requires an evaluation by your chiropractor at Peak Performance Chiropractic. Let us help you get to the root of your hip pain, or TFL pain! 

What you need to know about the four main sleep positions Most people sleep on their back, side, stomach or in the fetal position, so let’s look at the good and the bad of each position. 1 – Back The good: Sleeping on your back may be one of the most beneficial sleep positions, as it keeps your head, neck, and spine aligned, It also minimizes acid reflux symptoms, allows for proper blood flow to your extremities, and may prevent facial wrinkles. The bad: The main drawback is a greater chance you will snore, which can lead to more serious health issues, if you have sleep apnea. It may cause calf cramping due to your toes being in a constant flexed position under the heavy weight of sheets and blankets. Tip: For optimal structural health benefits when sleeping on your back, consider setting your pillow aside or using a cervical roll (a small cylindrical pillow) that provides support for your neck without elevating your head. When sleeping on your back, your face should be parallel to the ceiling, not tilted up or down. This will prevent you from adding extra stress to your spinal column. 2 – Side The good: Sleeping on your side may help prevent spine-related pain and minimize the symptoms of acid reflux. When you have a good mattress for your body shape, side sleeping helps keep your spine in a relatively neutral position, which may help reduce or prevent back and neck pain or discomfort. Sleeping on your side may also help reduce or prevent snoring. **Doctors encourage sleeping on the LEFT side during pregnancy because it improves circulation to the heart, which benefits both mom and baby. Side sleeping is also a pregnancy winner because sleeping on the back puts pressure on the lower back (which can lead to fainting) and stomach-sleeping is impossible for obvious reasons The bad: Nerve compression and muscle tightness in your shoulders and neck are two possible musculoskeletal problems associated with side sleeping. Think about it, when you sleep on your side you round your shoulder inwards and then add your body weight. This may cause muscle tightness and possible nerve entrapment of several nerves that run along the neck and shoulder region. Tip: Use a pillow that holds your neck in a neutral, aligned position. The pillow should be the thickness of your shoulder and should hold your head in such as way that it is neither elevated or depressed compared to your spine (completely level). Also consider placing a second pillow between your knees in order to keep your hips open (similar to their normal position while standing). A knee pillow can help reduce low back pain as well as the strain on your sacroiliac ligaments in your hips and is particularly beneficial for pregnant women. 3 – Fetal The good: While the fetal position may help reduce snoring and is acceptable for pregnant women, it is generally not advised for most people. The bad: Keeping your body and spine tightly curled in the fetal position can lead to muscle and ligament adaptations that contribute to neck, back and hip pain. Also, most people spend the majority of the day in a forward flexed posture which causes muscle imbalances. Now adding several more hours (sleep hours) in the same flexed and compressed position just adds to the problem. Tip: Avoid the fetal position as much as possible. 4 – Stomach The good: Significantly reduced snoring may be the only benefit of sleeping on your stomach The bad: Most experts agree that stomach sleeping is best avoided because it alters the natural curve of your lumbar spine, especially if your bed dips in (hammock style) and contours your body. Sleeping in this position may also negatively affect your neck by stressing joints and muscles, and contributing to numbness, tingling, and pain in your extremities. Tip: If you prefer sleeping on your stomach, try to shift positions several times in the night and gradually reduce the amount of time you spend on your stomach (ideally until you avoid the position altogether just like the fetal position). What you need to know about pillows: Did you know your pillow choice can have profound effects on your sleep comfort and quality. A common mistake people make is using more than one pillow for any of the 4 sleep positions. One good pillow is all you need! If you prefer side sleeping, find a pillow that is thick enough to fill the entire gap between your neck and your mattress, as this will keep your head and neck in a neutral position and reduce the strain on your neck ligaments, muscles, and other connective tissues. When sleeping on your back, consider avoiding pillows altogether or just using a thin, soft pillow to support your head. THE BEST OPTION is a pillow called ChiroFlow. It is a water-based pillow that allows you to add or subtract as much water as you need to fit the sleep position you desire. It is clinically proven by Logan Chiropractic College and Johns Hopkins University to improve the quality of your sleep and reduce tension put on the cervical spine. This pillow can be purchased at the Peak Performance office and is part of our patient loyalty program. If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711 .

The celebration of New Years is an exciting time; it is a chance to reflect back on the previous year’s accomplishments, plan for the future, and for many it is the perfect time to “wipe the slate clean” and begin with a fresh set of healthier habits. There is perhaps no better time to make a fresh start than after the holiday season which for many – aside from being a time of joy and celebration – is a time of indulgence. If you’ve noticed flare ups of old injuries, back pain and digestive issues creeping in, you are not alone! The over-indulgence of sugar, processed foods and alcohol causes the body MAJOR inflammation! As you set your goals and plans for 2016, remember that you will be empowered or limited by how well you take care of yourself in the pursuit of those goals. Here are 5 ways to take care of yourself this year, and as a result – increase your chances of success. 1. ADD MOVEMENET – adding just a 15 -20 minute walk to your daily routine can produce wonderful benefits. On your busiest days, carve out this small amount of time to clear your head and get your heart rate up, leaving you feeling refreshed for the rest of the day. Adding a new work out routine (and sticking to it for more than the classic New Years month). Try something new! Yoga is a great way of stretching and strengthening the soft tissues of your body as well as a excellent way to relieve build up stress. 2. CLEAN OUT THE CUPBOARDS – clear out the holiday cookies, snacks and temptations from the kitchen pantry. Instead, stock your fridge and cupboards with healthy snacks you can grab on the go. Also, meal planning ahead of time reduces the risk of having to grab something unhealthy for meals. 3. DRINK MORE WATER – 75% of Americans are chronically dehydrated. Dehydration is the cause of a host of health issues and in fact decreases your ability to heal properly. Your body is roughly 80% water, so drinking eight 8-ounce glasses, which equals about 2 liters or a half gallon (it is called the 8×8 rule which makes it easier to remember). 4. EAT MORE GREENS – Winter vegetables are a quick and easy way to increase your nutrient intake. Supporting your body with foods that are rich in nutrients and antioxidants will boost your immune system’s ability to fight winter illnesses, such as the cold and flu. 5. REGULAR CHIROPRACTIC ADJUSTMENTS – regular chiropractic adjustments boost immune system and central nervous system function by removing interference in the body that is preventing these systems from performing at their best. If you battle cold and flu season each winter, consider regular chiropractic adjustments to help stop the cycle of wintertime sickness before it starts. If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711 .

5 Tips to help manage STRESS Each year, one in three Americans dies from heart disease or stroke, yet many of the deaths are preventable through lifestyle changes. Diet, exercise, and eliminating tobacco use are crucial factors in lowering the risk of heart disease, but another important factor is managing stress. When stress isn’t managed properly, it can lead to unhealthy behaviors that raise the risk of heart disease, including smoking, increased alcohol consumption, overeating, or lack of exercise. Stress can also cause disrupted sleep whether through physical discomfort, such as aches and pains, or anxiety. A lack of sleep is associated with many of the factors of heart disease, including high blood pressure, diabetes, and excess weight. Learning to manage stress effectively can reduce the negative effects of stress on the body. To help manage stress effectively and lower your risk to heart disease, remember to: Breathe deeply.When faced with an immediate stressful situation, take a few minutes to breathe. Focus on your breath, and envision the stress blowing away from the body. Even ten breaths can relax your body. Even if you only have a few minutes, move your body.Exercise releases endorphins, which can help you feel good! Physical activity is also a great way to release muscle tension and soothe the aches and pains of stress. Removing yourself from a stressful situation to take a walk is also a great way to allow your mind to refocus and better handle the situation. Make time each day to relax and unwind.You can sit quietly, read a book, or do some yoga. Schedule time for fun!When days are jam packed, and the to-do list is a mile long, time with friends and family is often the first thing to go; however, time with loved ones is a great way to manage the effects of stress. You can talk through difficult situations or just relax and laugh. Receive regular chiropractic care.The negative effects of stress on the body include muscle tension and contraction, which can lead to misalignments of the spine. A Doctor of Chiropractic can detect and adjust these misalignments, which can improve on body aches and pains and help the body function more optimally. Stress may be unavoidable, but the negative effects are not. Learn to deal with stress effectively to reduce the damaging effects on the body. If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711 .

Essentials of the proper SQUAT: The majority of the patients seen at the office work out – whether they are weekend warriors, training for weight lifting competitions or anywhere in between – faulty squats tend to be the driving force in injuries and a key insight into the overall biomechanics of the body. The typical squat (without added weight) can yield considerable amounts of valuable, clinically relevant information. A normal squat will have these characteristics: Symmetry: the patient will not swerve to one side The heels and the toes will remain on the ground; the feet will not rotate The knees will not travel forward of the toes Lumbar lordosis will be maintained throughout the squat The head will remain up and neutral to slightly extended, but not flexed or hyperextended Hip and knee motion should be fluid, pain-free and demonstrate movement throughout the ranges required to perform a squat The knees should descend in alignment with the tibias and not travel medially The take home message is that motions that we do on a daily basis (getting in and out of the car, sitting in a chair, accessing items from the floor or shelves, using the commode) or motions that we perform in order to make our bodies healthier can tell us a lot about bodily biomechanics. The squat is a functional movement complex used in many activities of daily living. The information your chiropractor receives from your squat gives a more clear diagnosis of muscles that need to be stretched or strengthened and joints that may need a manipulation. If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711 .