Category: Events & Education

PCSF Chiropractic Hosts Ribbon Cutting at New Clinic

Please join Pott. County Sports & Family Chiropractic for a ribbon cutting and open house at our new Council Bluffs location at 4 p.m. on Wednesday, September 29. Come tour the clinic, check out our new hyperbaric oxygen chamber, enter to win door prizes, and enjoy refreshments from our friends and neighbors at Nutrition 712 and Mad Ox Bakery.

We recently moved our clinic from the Valley View Villages to 15 State Street in order to have more space for new services as well as provide a more centralized location for patients. The new clinic, which is located just off the 100 Block next to InMotion Gymnastics and Entertainment, offers a more centralized location for patients as well as extra space for functional movement and sports medicine services. In addition to our new hyperbaric oxygen chamber, we recently added a squat rack to assist power lifters and other athletes with functional movement and injury prevention. The additional square footage provided by the new space makes it possible for us to continue adding these types of services.

PCSF Chiropractic Offers Sports Physicals at Riverside High School

Each year, Pott County Sports & Family Chiropractic provides discounted sports physicals to students in the Riverside Community School District. We’re proud of this longstanding tradition, which allows us to give back to the Oakland community. To make things even easier on parents and their families this year, we’re providing the sports physicals during back-to-school registration at Riverside High School on Monday, August 8.

Any student participating in a school-sponsored activity during the 2021-2022 season must complete a physical prior to the start of the season, and this is a great way to check it off the to-do list. The cost is $25 (payable via cash, check or credit card), and $10 of each physical will be donated back to the school activities program. Physicals will take place in the nurses office, and all paperwork will be provided by the school.

As a board-certified chiropractor specializing in sports medicine, Dr. Nate Wiechmann understands the physical demands that are required to live a healthy and active lifestyle. During each physical, he carefully assesses for the following risks:

  • Muscle imbalances
  • Joint pain or tenderness
  • Curvature of the spine
  • Reflex issues

If your child is not part of the Riverside community or he or she is unable to attend the orientation night, you can schedule a sports physical at one of our clinics using our online scheduling tool. For more information, please contact Riverside High School at 712-484-2291.

Want to bring this service to your child’s school? Contact us to learn how.

Seven Tips to Manage Stress

person grabbing faceElections are stressful — and this one particularly so. It’s hard not to feel overwhelmed, helpless and anxious when it feels like the fate of our country is so precarious.

Fortunately, there are steps you can take to minimize conflict and take care of yourself.

  1. Seek chiropractic care – Chiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation — changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  2. Schedule a massage – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  3. Make time for fitness – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  4. Practice relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  5. Get adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  6. Eat a balanced diet– Chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming processed food and beverages, like chips, soda and candy, actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for nutrient-dense foods that promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  7. Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, consider a new vice. Drugs, alcohol and tobacco can stress your body out even more and often lead to serious health issues like heart disease, liver disease, respiratory diseases and GI problems.

While it’s impossible to completely eliminate all stress from your life, the strategies above can help you manage your symptoms. Prioritizing self-care first can help you cope with what comes next. And remember, there’s nothing wrong with asking for help. For more information or to schedule an appointment, call 712-249-8231.

Benefits of Chiropractic Care During Pregnancy

One of the most important times to receive chiropractic care is during pregnancy. As your body changes to accommodate your growing baby, your center of gravity shifts and so does your spine. This can cause a ripple effect, stressing your musculoskeletal and nervous systems, which can cause pain and discomfort.

Fortunately, chiropractic care offers several benefits, including:

  1. Relieving low back pain and pelvic pain

Studies show that more than 75 percent of pregnant women experience pregnancy-related low back pain, pelvic pain or a combination of the two. Chiropractic care is a safe, effective and drug-free way to manage these and other musculoskeletal symptoms during pregnancy. Adjustments can help correct posture and spinal curvature to keep back pain, hip pain and pelvic pain at bay.

2. Reducing morning sickness

Nausea, or morning sickness, is one of the most common pregnancy symptoms, and it can be highly uncomfortable. Chiropractic care can help reduce nausea and vomiting by realigning the spine and improving nervous system function. If you suspect your nausea is being triggered by heartburn or constipation, chiropractic care can also help improve digestive issues to settle your stomach.

3. Optimizing baby positioning

Chiropractic care during pregnancy can help you maintain healthy pelvic balance, so your baby has enough room to freely move head-first into the correct delivery position. During your eighth month of pregnancy, consider making regular chiropractic adjustments a priority to avoid breech presentation and optimize positioning.

4. Improving labor and delivery

Women who want to experience natural childbirth without the use of medications can benefit from chiropractic care during pregnancy to help simplify and improve the birthing experience. Getting regular chiropractic adjustments can help ensure the pelvis, spine and hips are properly aligned for a faster labor and easier delivery.

5. Controlling edema (swelling)

Edema, or water retention, is an all-too-common side effect during pregnancy. In fact, research shows that nearly half of pregnant women will experience this condition, with edema usually occurring in the fingers, face, back, feet and ankles. Chiropractic care can help flush water from the body through a series of spinal adjustments, manipulations and massage techniques.

Even if you’ve gone through most of your pregnancy without seeing a chiropractor, it’s not too late. Perhaps you felt great for eight months but your baby still hasn’t flipped into the proper head-down position and your due date is rapidly approaching. Or, maybe you simply need a little relief during the final home stretch. Rather than toughing it out and waiting until your baby is born, consider adding regular chiropractic care into your routine to get the relief you need.

Please use our online scheduling tool to book an appointment, or call 712-249-8231 for more information.

What to Expect During Your Chiropractic Visit If You’re Pregnant

In many ways, chiropractic care during pregnancy looks a lot like the chiropractic care you receive when you’re not expecting. ç

  1. If you’re new to our practice, you’ll be asked to fill out patient forms about your medical history, your due date and any specific concerns you’d like to address, such as sciatica or low back pain. This is also a good time to review your insurance benefits to see what’s covered.
  2. We’ll conduct a physical assessment to gauge your overall mobility, identify areas of misalignment or dysfunction and create a customized treatment plan.
  3. Depending on your condition, we may recommend a variety of treatments, including chiropractic adjustments, trigger point dry needling or soft tissue therapy. If you’re receiving an adjustment, we’ll have you get comfortable face down on a special maternity cushion and then we will provide gentle adjustments. (The health and safety of you and your baby are of the utmost importance, and it’s not necessary to use a great amount of force to achieve positive results.)
  4. After your adjustment, we’ll assess your condition and see how you are feeling. We’ll also encourage you to drink plenty of water to support healthy levels of hydration and give your body the fuel it needs to heal.

How often should expectant mothers receive chiropractic care?

In our office, we see women regularly from preconception through the postpartum period. For those without pain or other symptoms, we recommend coming in twice a month. However, if an expectant mother is experiencing chronic neck/back pain, headaches, digestive issues, sciatica, carpal tunnel or other pregnancy-related symptoms, she may need more frequent adjustments to help alleviate stress from her nervous system.

When is chiropractic care not recommended, and why?

Chiropractic care is generally a safe, effective practice during pregnancy. However, it is not recommended if you are having symptoms of preterm labor. In those cases, it is important to contact your birth provider for the best course of action.

If you’re experiencing chronic pain or discomfort, or you simply want help optimizing baby’s positioning before delivery, contact us or use our online scheduling tool to book an appointment. Or, check out our blog post to learn more about the benefits of chiropractic care for pregnant women.

Caring for Your Body When You’re Stressed

Picture of man with hands over his faceIf the outbreak of Coronavirus Disease 2019 (COVID-19) has you stressed, you’re not alone. Fear and anxiety about a disease can be overwhelming, causing strong emotions in adults and children. Below, we discuss the effects of stress and provide tips for caring for your body during stressful situations.

The Effects of Stress ON the body

Stress hormones trigger your body’s fight-or-flight response, which can help you cope with potentially serious situations by increasing your heart rate and readying your muscles to respond. However, when stress levels are elevated for prolonged periods of time, it can take a serious toll on your health. Symptoms of stress include:

  • Irritability and anxiety – Your central nervous system (CNS) is in charge of your fight-or-flight response. In most cases, the hypothalamus (the part of the brain that controls the stress hormones that rev up your response in an emergency) tells all systems to return to normal when the perceived fear is gone. However, if the stressor doesn’t go away or the CNS doesn’t work properly, the prolonged fight-or-flight response can lead to irritability or anxiety.
  • Respiratory and cardiovascular issues – Stress can cause you to breathe faster in an effort to quickly distribute more oxygen-rich blood to your body. This response helps protect your body in an emergency by preparing you to react, but it can make it harder to breathe and causes your blood pressure to rise, which in turn, can increase the risk of having a stroke or heart attack.
  • Tight muscles, aches and pains – When you’re stressed, your muscles tense up to protect your body from injury. They tend to release again once you relax, but if you’re constantly under stress, your muscles may not get the chance to relax. Chronically tight muscles can cause neck pain, back pain, shoulder pain and headaches.
  • Headaches – During stressful events, certain chemicals in the brain are released to combat the situation (known as the fight-or-flight response). The release of these chemicals can cause vascular changes that can lead to tension headaches and migraines. Repressed or bottled up emotions surrounding stress, such as anxiety, worry, excitement and fatigue, can also increase muscle tension and make migraines worse.
  • Weak immune systems – People under chronic stress are typically more susceptible to viral illnesses like the flu and the common cold, as well as other infections due to high levels of cortisol (stress hormones). Stress can also increase the time it takes to recover from an illness or injury.
  • Gastrointestinal (GI) issues  – Stress can wreck havoc on your gut and digestive system, leading to short-term issues like loss of appetite, overeating, constipation, diarrhea, indigestion and upset stomachs. Chronic stress (over prolonged periods) can also lead to more serious issues like irritable bowel syndrome, Crohn’s disease, colitis and other GI disorders.

Tips for Managing Stress

Fortunately, there are several steps you can take to manage stress and lead a healthier life.

  • Chiropractic care – Chiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation—changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  • Massage therapy – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  • Regular exercise – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  • Relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  • Adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  • Proper nutrition – As mentioned, chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming “junk food” actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for foods that offer adequate nutrients and promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  • Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, it’s time to rethink your coping technique. Drugs, alcohol and tobacco can stress your body out even more and often lead to more serious issues like heart disease, liver disease, respiratory diseases and GI issues.

In today’s world it’s easy to find things to stress about. While it’s impossible to completely eliminate all stress, the strategies above can help you combat some of its effects and prevent long-term damage. For more information or to schedule an appointment, call 712-249-8231.

We originally presented the above information to teachers and staff at Riverside High School as part of an in-service learning day on Feb. 19, 2020. Per request, we recapped the information on our blog. If you’re interested in having us out to your organization or place of work for a similar presentation, please contact us. We love sharing tips for helping people live healthier lives!

Tips for Preventing the Spread of Viruses

Picture of an older woman washing her hands

Many of our patients have expressed concerns about the Coronavirus (a.k.a. COVID-19). We want you to know that your health and safety is our first priority, too. We’re continually taking steps to keep our clinics safe and prevent the spread of disease, and we hope you’ll join us in doing the same.

The following tips can help:

  • Stay home if you’re not feeling well – Reported illnesses have ranged from mild symptoms to severe illness and death for confirmed COVID-19 cases, according to the Centers for Disease Control and Prevention (CDC). In some cases, symptoms may not appear for at least 2-14 days. Please call our clinic at 712-249-8231 at the first sign of a cold, cough or fever, and we’ll work with you to reschedule your appointment as needed. Additionally, if you have been around someone who is experiencing symptoms, consider limiting your contact with others for at least 2-14 days.
  • Wash hands frequently – Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use a hand sanitizer that contains at least 60% alcohol, as recommended by the CDC. Simply check the label to determine if the product contains the required amount. (We prefer Thieves, OnGuard and EO products, which are free of many harmful ingredients typically found in traditional hand sanitizers yet still contain at least 60% alcohol.)
  • Limit physical contact with yourself and others – Avoid touching your eyes, nose or mouth as well as shaking hands or giving high fives to reduce the spread of disease. It’s also best to maintain at least 6 feet between yourself and anyone who is coughing or sneezing. If you have to cough or sneeze, cover your mouth and nose with your elbow or a tissue. Dispose of tissues and wash your hands immediately to prevent passing germs onto others.
  • Keep common areas clean and disinfected – Clean your home and work area daily using disinfectant cleaning supplies. (We prefer Seventh Generation products because they’re free of many harmful ingredients typically found in household cleaners yet still kill 99.99% of germs.)
  • Load up on vitamins, especially Vitamin C – The old saying, “An apple a day keeps the doctor away,” may have truth behind it after all. Eating nourishing foods that are rich in certain vitamins and minerals can help your immune system fight off illnesses. For those who need it, supplements can provide an extra boost of nutrition to protect your immune system. (Some of our favorite brands include Standard Process and Ortho Molecular Products, which are available for purchase through our clinic.)
  • Stay hydrated – Water helps your body produce lymph, which carries white blood cells and other immune system cells throughout the body. A good rule of thumb is to drink at least half of your bodyweight in ounces of water. For example, a typical woman weighing 120 lbs. should drink approximately 60 ounces (or 12 standard glasses) of water per day. Additionally, limit beverages that can make you dehydrated, like coffee, and consider adding more hydrating foods, such as cucumbers, celery or watermelon, to your diet.
  • Be aware – Review best practices from local and state health officials as well as other respected healthcare professionals. (If you’ve been following us on Facebook, you probably know that one of our favorite mentors and leaders is Dietrich Klinghardt, MD, PhD. Dr. Klinghardt has been instrumental in advancing various fields of medicine, including the treatment of chronic pain, Lyme disease and Autism. Recently, he published a presentation addressing COVID-19.)

For more information on tips for staying healthy, please contact us.

Tips for Healthy Aging and Fall Prevention

Picture of person walking in sandalsEach year, one in three adults over the age of 65 experiences an unintentional fall, and 2.5 million older adults are treated in the emergency room for fall-related injuries, according to the Center for Disease Control. Join us at 11:30 a.m. on Sept. 27 as Nate Wiechmann, D.C., shares tips for healthy aging and fall prevention at the Charles E. Lakin YMCA in Council Bluffs.

Dr. Wiechmann is a board-certified chiropractor and the owner of Pottawattamie County Sports & Family Chiropractic. Originally from Stilwell, Kan., he grew up visiting Western Iowa to help on his family farm. He earned his bachelor of science and doctor of chiropractic degrees from Cleveland Chiropractic College in Kansas City, where he graduated cum laude. With strong family ties to the region, he moved to Western Iowa after college and opened Pott. County Sports & Family Chiropractic in 2016. Since then, he has helped patients of all ages relieve pain, restore movement and improve function.

During his presentation, Dr. Wiechmann will discuss:

  • Common orthopedic injuries caused by accidental falls.
  • Tips for healthy aging and fall prevention.
  • What to do if you experience a fall-related injury.

To register for the free educational presentation, call the Charles E. Lakin YMCA at 712-322-6606.

Sports Physicals at Riverside High School

Nate Wiechmann, D.C., will be offering sports physicals for student athletes at Riverside High School in Oakland on Tuesday, July 30,  from 5-8 p.m. The cost will be $25 per student, with a portion of all proceeds going directly back to the school.

According to the National Athletic Trainers’ Association, athletic injuries account for about 20 percent of all injury-related emergency visits for kids ages six to 19. Sports physicals can uncover hidden dangers prior to the season, which helps keep athletes safe and reduces the risk of injury.

As a former collegiate athlete, ART® Provider and ACE® Certified Personal Trainer who specializes in treating and assessing student athletes, Dr. Wiechmann understands the physical demands that are required on and off the field. During each sports physical, he checks for the following:

  • Potential muscle imbalances
  • Joint pain or tenderness
  • A curvature of the spine
  • Issues with reflexes

All students in grades 7-12 participating in athletics must complete a sports physical prior to the season in order to address medical conditions and modify training plans. If you haven’t scheduled your child’s sports physical for the 2019-2020 school year yet, this would be a great opportunity to identify potential areas of concern and help keep your child safe.

Unable to attend the event at Riverside High School on July 30? Contact us to schedule a sports physical in Oakland or Council Bluffs before the upcoming school year.

Nourishing Gut Health: Learn Tips to Balance Your Gut

Picture of weights, measuring tape and healthy appleOur guts are home to a collection of 100 trillion microorganisms (aka gut flora) that inhabits our intestines and have a powerful influence over our immune systems and mental health. Unfortunately, poor diets, overuse of antibiotics and elevated stress can often wipe out good bacteria in the gut, enabling bad bacteria to proliferate and take over. Additionally, certain foods can create inflammation in the gut, which can trigger certain food allergies and sensitivities.

The good news is that there are specific diet and lifestyle strategies that you can adopt to help heal your gut and restore balance.

Join us at the The Downtown Family YMCA in Omaha on Tuesday, August 21, at 10 a.m. as Nathaniel Wiechmann, D.C., discusses:

  • Why gut health is important to your overall health
  • What factors may compromise your gut health
  • What foods can help nourish and restore your gut health.

As a licensed chiropractor, Dr. Wiechmann is dedicated to providing complimentary community education on health and wellness topics such as nutrition, weight loss, sports medicine and injury prevention, backpack safety, stress and pain management, and many others.

This presentation is intended for the active older adults group. Other YMCA members can register by calling Danielle Abbott, Group Fitness Manager at The Downtown Family YMCA, at 402-930-4342.  You won’t want to miss this opportunity to eat, drink and learn more about healthy living in an engaging, social atmosphere!

For more information or to schedule an appointment, please contact us.