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7 Essential Recovery Techniques for Athletes After Spinal Adjustment

Joey Lee Chiropractor Consult Sarah

December 19, 2024

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Spinal adjustments can be a game-changer for athletes seeking to optimise their performance and overall well-being. However, the recovery process following these adjustments is equally vital for maximising their benefits. By implementing a thorough approach that addresses both physical and mental aspects of healing, athletes can enhance their recovery and expedite their return to peak form. From gentle stretching to mindfulness techniques, there are seven essential strategies that can profoundly impact post-adjustment recovery. Understanding and applying these methods not only supports immediate healing but also contributes to long-term spinal health and athletic longevity.

Gentle Stretching and Mobility Exercises

Following a spinal adjustment, athletes can greatly benefit from incorporating gentle stretching and mobility exercises into their recovery routine. These low-impact activities play a vital role in improving range of motion, flexibility, and circulation in the spine and surrounding muscles. Static stretching targets specific muscle groups, effectively lengthening and relaxing tightened tissues, which facilitates better spinal mobility. Dynamic stretching, on the other hand, involves controlled movements that gently mobilise the spine and enhance proprioception, ultimately improving neuromuscular control.Exercises such as cat-cow, child's pose, and spinal rotations are particularly effective in promoting fluid movement and reducing stiffness in the spine. By integrating these exercises into their post-adjustment recovery regimen, athletes can accelerate the healing process and minimise the risk of future injuries. The combination of static and dynamic stretching techniques allows for an extensive approach to spinal care, addressing both the specific muscle groups and overall spinal mobility. This holistic approach to recovery not only enhances the benefits of the chiropractic adjustment but also contributes to long-term spinal health and athletic performance.

Hydration and Nutrient-Rich Nutrition

Whilst spinal adjustments play a pivotal role in an athlete's recovery, proper hydration and nutrient-rich nutrition are equally essential components of post-treatment care. Adequate hydration is imperative for athletes after spinal adjustment, as it helps flush out toxins and deliver essential nutrients to the muscles. Athletes should focus on consuming ample water and electrolyte-rich fluids to support their body's recovery process.In addition to hydration, a balanced diet rich in key nutrients is indispensable for optimal recovery. Protein-rich foods, such as lean meats, eggs, or plant-based sources, aid in repairing and rebuilding damaged muscle tissue. Complex carbohydrates found in whole grains and starchy vegetables help replenish glycogen stores and provide sustained energy for recovery. Athletes should also incorporate anti-inflammatory foods like leafy greens, berries, and oily fish to reduce inflammation and promote healing after the spinal adjustment.To further support the body's natural recovery process and immune function, athletes should ensure adequate intake of essential vitamins and minerals. Nutrients such as vitamin C, zinc, and magnesium play pivotal roles in tissue repair and overall recovery. By prioritising proper hydration and nutrient-rich nutrition, athletes can maximise the benefits of their spinal adjustments and expedite their recovery.

Ice and Heat Therapy

The strategic application of ice and heat therapy forms a cornerstone of post-adjustment recovery for athletes. Ice therapy, when applied immediately after a spinal adjustment, can effectively reduce inflammation and pain by constricting blood vessels and slowing metabolic activity in the affected area. A 15-20 minute ice application can help minimise delayed onset muscle soreness, which is particularly beneficial for athletes looking to maintain their training regimen.Heat therapy, on the other hand, plays an essential role in preparing the body for activity and promoting long-term healing. Utilising a heated pad or taking a warm bath 30-60 minutes before exercise can improve joint mobility and prepare muscles for physical exertion. Heat increases blood flow, relaxes muscles, and promotes tissue healing by dilating blood vessels.For ideal results, athletes can implement a combination of ice and heat therapy. This alternating approach provides a synergistic effect, reducing muscle soreness and accelerating recovery. By strategically incorporating both ice and heat treatments into their post-adjustment routine, athletes can enhance their body's natural healing processes, minimise discomfort, and expedite their return to peak performance levels.

Rest and Sleep Optimisation

Rest and sleep optimisation stands as a cornerstone of athletic recovery, particularly after spinal adjustments. The body's natural healing processes primarily occur during these restorative periods, making adequate rest indispensable for muscle repair and regeneration. Quality sleep plays an essential role in regulating inflammatory responses, enhancing muscle protein synthesis, and optimising hormonal balance, all of which are critical for post-adjustment recovery.To maximise the benefits of spinal adjustments and support overall recovery, athletes should aim for 7-9 hours of high-quality, uninterrupted sleep each night. Implementing relaxation techniques, maintaining a consistent sleep schedule, and creating a sleep-conducive environment can help athletes achieve the restful sleep necessary for post-adjustment healing. Monitoring sleep patterns and making adjustments to sleep hygiene can further optimise recovery and performance, especially in the days following spinal adjustments.

Foam Rolling and Self-Massage

Foam rolling and self-massage techniques represent powerful tools in an athlete's recovery arsenal, particularly following spinal adjustments. These methods apply targeted pressure to soft tissues, effectively reducing muscle soreness, enhancing flexibility, and improving circulation. By incorporating foam rolling and self-massage into their post-adjustment recovery routine, athletes can drastically amplify the overall benefits of chiropractic care.Research has demonstrated that foam rolling can decrease delayed-onset muscle soreness (DOMS) by up to 50% after intense physical activity. This reduction in soreness allows athletes to maintain consistent training schedules and optimise performance. Additionally, self-massage techniques, such as using a lacrosse ball or thumb-walking, enable athletes to focus on specific trigger points and areas of muscle tightness, complementing the wider effects of foam rolling.The synergistic relationship between foam rolling, self-massage, and chiropractic adjustments is particularly worthy of note. These recovery techniques work in tandem to improve joint mobility and range of motion, enhancing the effectiveness of spinal adjustments. By addressing soft tissue concerns alongside skeletal alignment, athletes can achieve a more all-encompassing approach to recovery and performance optimisation, ultimately leading to improved athletic outcomes and reduced risk of injury.

Low-Impact Cardiovascular Activities

Frequently overlooked, low-impact cardiovascular activities play an essential role in an athlete's recovery process following spinal adjustments. These activities can greatly improve blood flow and aid muscle recovery without placing excessive stress on the body. Engaging in light cardiovascular exercises at a moderate intensity for 20-30 minutes can increase circulation and nutrient delivery, promoting tissue repair and overall healing.Aquatic exercises, such as water aerobics or swimming laps, are particularly beneficial for athletes recovering from spinal adjustments. These activities are gentle on the joints, reducing impact and inflammation whilst still providing an effective cardiovascular workout. Similarly, stationary cycling or using an elliptical machine offers cardiovascular benefits without high-impact movements that could potentially aggravate recently adjusted spinal structures.Incorporating low-impact cardio into a recovery routine helps athletes maintain their cardiovascular fitness while allowing the spine and muscles to rest and recover after chiropractic treatment. Activities like walking, swimming, and cycling are excellent options for athletes looking to support their recovery process whilst still engaging in physical activity. By choosing these low-impact alternatives, athletes can promote healing and maintain their fitness levels simultaneously.

Mindfulness and Stress Reduction Techniques

Four key mindfulness and stress reduction techniques play an indispensable role in an athlete's recovery process following spinal adjustments. First, meditation and breathwork practices can substantially reduce stress and enhance recovery by promoting relaxation and mental focus. These mindfulness exercises help athletes manage the psychological demands of training and competition more effectively.Second, implementing stress management techniques like progressive muscle relaxation and visualisation can further support an athlete's ability to cope with the physical and mental challenges associated with recovery. Third, establishing a consistent sleep routine and practising good sleep hygiene are pivotal for allowing the body to fully recover and repair after spinal adjustments.Lastly, engaging in non-competitive leisure activities such as yoga or tai chi can enhance parasympathetic nervous system function, facilitating overall recovery. Additionally, incorporating regular journaling, fostering social connections, and prioritising self-care practices can help athletes manage the emotional and mental stresses associated with athletic performance and injury. By integrating these mindfulness and stress reduction techniques into their recovery regimen, athletes can optimise their healing process and maintain peak performance levels following spinal adjustments.

Testimonials

Real Stories, Real
Results

Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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