If you've ever stood in the recovery aisle at a sporting goods store or scrolled through fitness content online, you've probably asked yourself: Do I really need all of this? Foam rollers, massage guns, lacrosse balls, mobility tools... and then there's professional massage therapy sitting on the other end of the spectrum. So what's actually worth your time (and money)? And more importantly—what's going to help you feel better and move better? Let's break it down in a way that actually makes sense. First, What Are We Trying to Accomplish? Before we compare tools; it's important to understand the goal. Most people are using foam rollers or booking massages because they want to: Reduce muscle tightness Improve mobility Decrease soreness Recover faster from workouts Feel less stiff during the workday All solid goals. The question is: which approach gets you there most effectively—and when? Foam Rolling: The DIY Approach Foam rolling (a form of self-myofascial release) is essentially a way to apply pressure to your own muscles using your body weight. You roll over tight areas, pause on tender spots, and hope for that "good hurt" feeling that signals something is happening. The pros: It's accessible —you can do it anytime It's relatively inexpensive It gives you some control over pressure and location It can be a great warm-up or cool-down tool The limitations: It's hard to fully relax while supporting your own body weight You can't easily target certain areas (looking at you, upper traps and neck) Pressure is inconsistent depending on positioning It's easy to rush through it or avoid the spots that actually need attention Foam rolling works best as a maintenance tool , not a fix-all solution. Think of it like brushing your teeth—it helps keep things in check, but it doesn't replace going to the dentist. Massage Therapy: The Hands-On Advantage Massage therapy takes a different approach. Instead of trying to manage everything yourself, you have a trained provider assessing and treating your body directly. The pros: Targeted treatment of specific problem areas Ability to fully relax (which matters more than you think) Consistent, controlled pressure Techniques that go beyond what you can replicate on your own Real-time feedback and adjustments The limitations: It requires scheduling It's more of an investment than a foam roller You can't do it daily (unless you've got unlimited time and budget—which, if so, congrats) Massage is typically more effective for: Persistent tightness Areas you can't reach Recovery after intense activity Stress-related tension Situations where your body just won't "let go" on its own Why Relaxation Actually Matters Here's something people often overlook: your nervous system plays a huge role in muscle tension. When you're foam rolling, you're often bracing, balancing, and thinking about what you're doing. That keeps your body in a more active state. During a message, you're lying down, supported, and able to fully relax. That shift allows your nervous system to downregulate, which can make muscles more receptive to change. In simple terms: Relaxed muscles respond better to treatment. That doesn't mean foam rolling is useless—it just means it operates differently What the Research (and Reality) Suggests Foam rolling has been shown to: Temporarily improve range of motion Reduce perception of soreness Be helpful as part of a warm-up Massage therapy has been shown to: Reduce pain and muscle tension Improve circulation Support recovery Help regulate stress Notice a theme? Both have benefits—but they're not interchangeable. When to Use a Foam Roller Foam rolling is a great option when you: Need a quick reset during the day Want to warm up before a workout Feel general tightness but nothing too specific Are maintaining progress between appointments A few tips to make it more effective: Slow down (this isn't a race) Breathe—don't hold tension while trying to relieve tension Spend extra time on areas that feel restricted Avoid rolling directly over joints or sharp pain Consistency beats intensity here. When to Book a Massage Massage therapy is the better choice when: You've had the same tight spot for weeks (or months) Foam rolling isn't cutting it anymore You're dealing with stress that's showing up physically You're recovering from a tough workout, race, or busy stretch of life You want a more targeted, individualized approach It's also worth noting: sometimes the issues isn't where you feel it. A trained provider can identify contributing areas you might not even think to address. The Best Approach? Use Both. This isn't an either/or situation—it's a both/and. Foam rolling and massage therapy actually complement each other really well. Think of it like this: Massage Therapy helps reset your system and address deeper or more stubborn issues Foam rolling helps you maintain those improvements between visits If you only rely on one, you're probably leaving some benefits on the table. A Simple Game Plan If you're not sure where to start, try this: Daily or near-daily: Light foam rolling (5–10 minutes) + simple movement As needed: Longer foam rolling sessions after workouts Every few weeks (or based on your needs): Massage therapy for deeper work and recovery Adjust based on your activity level, stress, and how your body feels The Bottom Line Foam rollers are convenient, affordable, and useful—but they have limits. Massage therapy is more targeted, more effective for stubborn issues, and allows your body to truly relax—but it requires a bit more planning. If your goal is to move better, feel better, and stay consistent with your health, the best strategy isn't choosing one over the other. It's knowing when to use each. Final Thought If you've been aggressively rolling the same tight spot for weeks and it's still hanging around, that's your sign—it might be time to bring in some backup. And if you've been relying only on massage but doing nothing in between, a foam roller might be the missing piece to help those results last longer. Your body doesn't need perfection—it just needs a little consistency and the right tools at the right time.  Bethany Wolcott, DC D’Youville Chiropractic ‘26

Race Day Starts Now: How to Prepare for the Upcoming Buffalo Half & Full Marathons Buffalo is a running city, and one of the most exciting weekends of the year is almost here. The Buffalo Half Marathon and Full Marathon bring thousands of runners, spectators, and cheering fans to the streets each spring. Whether you’re chasing a personal record, checking “run a marathon” off your bucket list, or simply hoping to cross the finish line smiling, race success starts long before the starting gun. In the final weeks leading up to race day, preparation matters. Training miles are important, of course—but so are recovery, nutrition, mobility, sleep, and smart body maintenance. You’ve been putting in the work—now is the time to support it. Trust the Training (and Stop Trying to Become a Hero Overnight) A common mistake runners make before a big race is cramming in extra mileage at the last minute. Resist the urge. By now, your fitness has largely been built. The final stretch should focus on maintaining your routine, reducing fatigue, and arriving at the start line feeling fresh. That means following your taper plan, keeping runs purposeful but manageable, and avoiding the classic “I should probably run 18 miles this weekend just to be safe” panic decision. Spoiler alert: you should not. Prioritize Recovery Like It’s Part of Training Recovery is where progress happens. In the weeks leading up to the Buffalo Marathon weekend, make recovery a non-negotiable part of your schedule. That includes: Dynamic warm ups before any effort Gentle stretching after runs Mobility work for hips, calves, and ankles Foam rolling or soft tissue work Easy walks on rest days Staying hydrated Getting enough sleep If you’ve been feeling tight, sore, or beat up, now is the perfect time to address those issues before they become race-day problems. Don’t Ignore the Warning Signs There’s a difference between normal training soreness and pain that needs attention. Some signs you shouldn’t brush off include: Sharp pain while running Pain that changes your gait Swelling that lingers Numbness or tingling Pain that worsens with each run A nagging issue that hasn’t improved in weeks Many runners try to “tough it out” right into race week. Sometimes that works. Sometimes it turns a manageable issue into a DNS (Did Not Start) situation. If something feels off, it’s worth getting checked out sooner rather than later. Get Your Body Race-Ready Many runners use chiropractic care, massage therapy, and mobility-focused treatment as part of their race prep. Why? Because when joints move well and muscles recover well, training tends to feel better. Depending on the individual, treatment before a race may help with: Hip or low back tightness Calf and Achilles tension Neck and shoulder stiffness Foot and ankle mobility General wear-and-tear from training volume Recovery between final training sessions The goal before race day is not to do anything aggressive or dramatically different—it’s to help you move and feel your best heading into the event. Practice Your Race Day Plan Race day should feel familiar. The week before the Buffalo Half or Full Marathon is not the time for experiments. Use your long runs and final training efforts to dial in: What you’ll eat the night before and morning of Your breakfast timing Hydration strategy Gels or fuel during the run Clothing choices Socks that do not betray you Pacing strategy Nothing says “memorable race experience” quite like trying brand-new shorts. Sleep Matters More Than You Think You may not sleep perfectly the night before the race—and that’s okay. Pre-race nerves are real. What matters more is your sleep in the week leading up to the event. Aim for consistent bedtimes, quality rest, and enough total sleep. Think of race-week sleep as banking energy. Respect the Buffalo Weather If you know Buffalo, you know the weather can be... creative. Race morning could be cool and ideal, warm and sunny, windy, rainy, or somehow all four. Keep an eye on the forecast and prepare accordingly. Dress in layers before the start Have throwaway clothes if it’s chilly Adjust hydration if it’s warmer than expected Don’t go out too fast if conditions are tough You trained for the distance. Stay flexible for the forecast. The Last Few Days: Less Is More In the final 48–72 hours, keep things simple: Easy movement only Light stretching Hydrate consistently Eat balanced meals with PLENTY of carbs Avoid staying on your feet all day Pick up your packet early if possible Lay out race gear the night before This is not the time for a heroic leg workout, a five-hour yard project, or helping your friend move a couch. We’re Cheering for Buffalo Runners  The Buffalo Half and Full Marathons are incredible events, and it’s always inspiring to see our city come alive with runners of every level. If you’re dealing with aches, tightness, or training-related issues leading up to race day, our Peak Performance team is here to help. Chiropractic care and massage therapy can be valuable tools to keep you moving comfortably and confidently as you prepare. Whether you’re aiming for a Boston qualifier, your first finish line medal, or just hoping to survive the final 10K with dignity—we’re rooting for you. Good luck, Buffalo. See you at the finish line. Bethany Wolcott D'Youville Chiropractic '26

Why You Wake Up Stiff And What to Do About It You wake up, swing your legs out of bed, stand up… and immediately feel like you aged 40 years overnight. Your neck won’t turn, your low back feels tight, your hips are grumpy, and walking to the coffee maker feels like an extreme sport. Sound familiar?

If you’ve ever heard someone say, “I don’t love the twisting and popping,” when talking about chiropractic care, flexion and distraction might be exactly what they’re looking for. This technique is one of the most comfortable, controlled, and patient-friendly tools chiropractors use—especially when dealing with sensitive or irritated spinal conditions. Let’s break down what flexion and distraction is, how it works, and when it’s typically used for both the low back and the neck. What Is Flexion & Distraction? Flexion and distraction is a specialized chiropractic technique performed using a segmented treatment table that gently moves with the patient’s body. Instead of quick thrusts or high-velocity adjustments, this approach uses slow, rhythmic motions to stretch and mobilize the spine. The name says it all: Flexion refers to bending forward. Distraction refers to a gentle pulling or decompression. Together, these movements create space within the spine while improving motion in a controlled and comfortable way. Patients often describe it as a “stretching” sensation rather than a traditional adjustment. How Does It Work? At its core, flexion and distraction works by reducing pressure in the spine and improving mobility. Here’s what’s happening behind the scenes: 1. Decompression of spinal joints and discs The gentle distraction (pulling) motion helps create space between the vertebrae. This can reduce pressure on intervertebral discs and nearby nerves—especially helpful if something is irritated or inflamed. 2. Improved disc mechanics For patients dealing with disc bulges or herniations, flexion movements can help encourage better positioning of the disc material. Think of it as giving the disc a little room to “breathe” and settle. 3. Reduced nerve irritation When spinal joints are compressed or inflamed, nerves can become irritated. By relieving pressure and improving motion, this technique can help calm things down. 4. Increased circulation and mobility The repetitive, gentle motion promotes blood flow and helps loosen stiff joints and surrounding soft tissues. One of the biggest advantages? It’s highly customizable. Chiropractors can control the speed, depth, and range of motion, making it appropriate for a wide range of patients—from those in acute pain to those simply looking to improve mobility. Flexion & Distraction for the Low Back and SI Joints This is where flexion and distraction is most commonly used—and where it really shines. The lumbar spine (low back) and sacroiliac (SI) joints take on a lot of stress from daily activities like sitting, lifting, and bending. When something goes wrong here, it can lead to stiffness, sharp pain, or even symptoms that travel into the hips or legs. Common conditions treated in this region include: Low back pain (acute or chronic) Disc bulges and herniations Sciatica Degenerative disc changes Facet joint irritation SI joint dysfunction During treatment, the patient lies face down on the table and the lower half of the table gently pulls out. The chiropractor stabilizes part of the spine and gently flexes the lower half of the table up and down while stabilizing segments of the lumbar spins. The table assists in creating smooth, controlled movement. The chiropractor may also use a side-to-side or figure 8 motion to aid in opening up the disc spaces. Why it works so well here: It reduces compression in the lumbar spine It allows targeted treatment of specific segments It avoids aggressive movements that may aggravate symptoms For patients who are flared up or hesitant about more forceful techniques, this can be a game changer.  What About the SI Joints? The SI joints—where the spine meets the pelvis—are small but mighty troublemakers. When they become stiff or irritated, they can cause pain in the low back, glutes, or even mimic sciatica. Flexion and distraction can help by: Improving motion between the sacrum and pelvis Reducing stress across the joint Addressing surrounding muscle tension Because the movements are gentle and controlled, it’s particularly useful for patients with sensitive or inflamed SI joints. Flexion & Distraction for the Cervical Spine While many people associate this technique with the low back, it can also be adapted for the cervical spine. The neck is a more delicate area, so treatments here are even more precise and controlled. Instead of large movements, the chiropractor uses small, targeted motions to create decompression and improve mobility. Common conditions treated in the neck include: Neck pain and stiffness Cervical disc issues Radiating pain into the shoulders or arms Headaches related to neck tension Postural strain from desk work or device use How it helps: Gently relieves pressure on cervical discs Reduces irritation of nerves traveling into the arms Improves range of motion without aggressive force For patients who feel uneasy about traditional neck adjustments, this approach can feel much more approachable and comfortable. What Does It Feel Like? One of the most common questions patients ask is, “Is it going to hurt?” Short answer: typically, no. Most patients find flexion and distraction to be: Relaxing Gentle Rhythmic Stretch-like In fact, some people are surprised at how subtle it feels—especially compared to what they expect from chiropractic care. That said, if you’re already dealing with a painful condition, you may feel mild discomfort at first. But the goal is always to work within your tolerance and gradually improve how things feel over time. Who Is a Good Candidate? Flexion and distraction is a great option for a wide range of patients, including: People with acute low back pain Patients with disc-related issues Those with nerve-related symptoms (like sciatica) Individuals who prefer a gentler approach Patients who are sensitive to traditional adjustments It’s also commonly used for patients who are early in care and may not yet tolerate more direct techniques. When Is It Not the Best Fit? While this technique is versatile, it’s not always the first choice in every situation. Certain conditions may require different approaches or modifications. That’s why a thorough evaluation is key—so your provider can determine the safest and most effective treatment plan for you. The Bottom Line Flexion and distraction is one of the most patient-friendly techniques in chiropractic care. It’s gentle, controlled, and highly effective for reducing pressure in the spine while improving mobility. Whether it’s being used for the low back, SI joints, or even the neck, the goal is the same: restore motion, reduce irritation, and help you move more comfortably. If you’ve been dealing with back or neck discomfort—or if you’ve been hesitant to try chiropractic care because you’re unsure about traditional adjustments—this technique might be worth exploring. As always, if you have questions about whether flexion and distraction is right for you, bring it up at your next visit. Your provider can walk you through what to expect and tailor care to your comfort level and goals. Bethany Wolcott D’Youville Chiropractic ‘26

When something hurts, it’s natural to want answers—and fast. While a thorough history and physical exam are often the first step in understanding what’s going on, medical imaging can provide a deeper look inside the body. From bones to soft tissues to internal organs, different imaging tools give different kinds of information. If you’ve ever wondered what separates an X-ray from an MRI—or why one might be used over another—this guide breaks it all down in a clear, practical way. X-Ray: The Classic First Look X-rays are often the most familiar type of imaging. They’ve been around for over a century and are typically the first line when evaluating injuries, especially involving bones. How it works: X-rays use a small amount of ionizing radiation to create images of the body. Dense structures like bone absorb more radiation and appear white on the image, while softer tissues appear in shades of gray. What it’s best for: Fractures and dislocations Joint alignment Signs of arthritis (like joint space narrowing or bone spurs) Spinal structure and posture Why it’s used: X-rays are quick, widely available, and cost-effective. If someone takes a fall, has persistent joint pain, or needs a baseline look at bone structure, this is often the starting point. Limitations: X-rays don’t show soft tissues (like muscles, ligaments, or discs) very well. So while they’re excellent for bones, they won’t give the full picture for many soft tissue injuries. MRI: The Soft Tissue Specialist Magnetic Resonance Imaging (MRI) is a powerful tool when it comes to visualizing soft tissues in detail. How it works: MRI uses a strong magnetic field and radio waves—not radiation—to generate highly detailed images. It essentially maps how hydrogen atoms in the body respond to magnetic energy, which allows it to differentiate between various types of tissues. What it’s best for: Disc herniations and spinal cord issues Ligament and tendon injuries Muscle tears Brain and nerve conditions Joint injuries (like meniscus or labrum tears) Why it’s used: If symptoms suggest involvement of soft tissues—like radiating nerve pain, weakness, or instability—MRI provides a much clearer view than an X-ray. Limitations: MRIs take longer (often 30–60 minutes), can be noisy, and may feel uncomfortable for people who are claustrophobic. They’re also more expensive than X-rays. Additionally, people with certain implants or metal in their body may not be eligible for MRI. CT Scan: The Detailed Cross-Section A CT (Computed Tomography) scan is like a more advanced version of an X-ray that creates detailed cross-sectional images of the body. How it works: CT scans use multiple X-ray beams taken from different angles and combine them to create “slices” of the body. These slices can then be stacked to form a 3D image. What it’s best for: Complex fractures Internal bleeding Bone detail (especially in areas like the spine or skull) Evaluating trauma cases Detecting certain tumors or abnormalities Why it’s used: CT scans provide more detail than standard X-rays and are especially useful in emergency settings. They can quickly assess serious injuries and internal conditions. Limitations: CT scans use more radiation than standard X-rays, so they’re typically used when more detailed imaging is necessary. While they can show soft tissues better than X-rays, they still don’t match the level of detail provided by MRI for those structures. Ultrasound: Real-Time Imaging in Motion Ultrasound might be best known for its role in pregnancy, but it’s also incredibly useful for evaluating musculoskeletal and soft tissue conditions. How it works: Ultrasound uses high-frequency sound waves that bounce off tissues and create images in real time. There’s no radiation involved. What it’s best for: Tendon and ligament injuries Muscle strains Bursitis or fluid buildup Joint inflammation Guiding certain procedures Why it’s used: One of ultrasound’s biggest advantages is that it allows dynamic imaging—meaning you can see structures move in real time. For example, a provider can watch how a tendon glides during movement or identify abnormalities that only appear with motion. It’s also portable, relatively inexpensive, and safe for repeated use. Limitations: Ultrasound is highly operator-dependent, meaning the quality of the images depends on the skill of the person performing the scan. It also doesn’t penetrate bone well, so it’s not useful for evaluating deeper structures or anything hidden behind bone. Choosing the Right Tool Each type of imaging has its strengths, and no single option is “best” in every situation. Instead, they complement each other. X-rays are great for bones and initial assessments MRIs excel at showing soft tissues and nerves CT scans provide detailed, cross-sectional images—especially for complex injuries Ultrasound offers real-time imaging for muscles, tendons, and fluid The key is matching the imaging method to the clinical question. What are we trying to see? A fracture? A torn ligament? A disc pressing on a nerve? The answer to that question helps determine which tool is most appropriate. Why Imaging Isn’t Always Step One It might be tempting to think imaging should happen right away whenever there’s pain, but that’s not always the case. Many musculoskeletal issues—like minor strains, sprains, or mechanical back pain—can be effectively assessed and managed without immediate imaging. In fact, imaging can sometimes show “abnormalities” that aren’t actually causing symptoms. For example, studies have shown that many people without back pain still have disc bulges or degenerative changes on MRI. That’s why imaging is most useful when it’s guided by a clear clinical need. The Bottom Line Medical imaging is a powerful tool that helps piece together what’s happening inside the body. Whether it’s a quick X-ray to rule out a fracture or a detailed MRI to evaluate soft tissue structures, each modality provides unique and valuable information. Understanding the differences between X-ray, MRI, CT, and ultrasound can help make sense of the process and set realistic expectations. While these technologies are incredibly advanced, they work best when used thoughtfully—paired with a thorough history and physical exam to get the full picture. At the end of the day, imaging isn’t just about seeing more—it’s about seeing what matters. Bethany Wolcott D’Youville Chiropractic ‘26

April 1st is all about pranks, jokes, and a little harmless deception—but when it comes to your health, misinformation isn’t nearly as funny. Chiropractic care and massage therapy are both widely used, evidence-informed approaches to managing pain and improving function, yet plenty of myths still circulate. So in the spirit of April Fools’ Day, let’s call out a few misconceptions that might have fooled you—and replace them with the facts.  Myth #1: “If It Doesn’t Hurt, You Don’t Need Care” This one sounds logical… but it’s misleading. Pain is actually a lagging indicator in the body. Many musculoskeletal issues—like joint restrictions, muscle imbalances, or poor movement patterns—can exist long before they become painful. By the time symptoms show up, the problem may have been developing for weeks or even months. Chiropractic care and massage therapy aren’t just reactive—they can be proactive. Addressing mobility restrictions, tension, and posture early can help prevent small issues from turning into bigger ones. The truth: You don’t have to wait until you’re hurting to benefit from care. Prevention and maintenance matter. Myth #2: “Massage Therapy Is Just a Luxury” If you picture massage as candles, spa music, and a once-a-year treat—you're not alone. But that’s only part of the story. While relaxation is absolutely a benefit, clinical massage therapy goes far beyond that. Techniques like deep tissue work, trigger point therapy, and myofascial release are used to address muscle tension, improve circulation, and support recovery from injury. Massage therapy is often used alongside chiropractic care to improve outcomes, especially for conditions involving tight or overworked muscles. The truth: Massage can be relaxing—but it’s also a powerful, targeted treatment tool. Myth #3: “Chiropractic and Massage Only Help Short-Term” This myth tends to come from people who’ve only experienced temporary relief elsewhere. Yes, both chiropractic adjustments and massage therapy can provide immediate symptom relief—but they also play a role in long-term improvement. By restoring joint mobility, improving tissue quality, and addressing movement patterns, these therapies can help your body function more efficiently over time. The key? Consistency and a plan. Just like going to the gym once won’t make you stronger, one visit isn’t meant to solve everything. The truth: These treatments aren’t just quick fixes—they’re part of a bigger strategy for long-term health. Myth #4: “You Have to Be ‘Cracked’ for It to Work” Let’s clear this up: that popping sound during an adjustment? It’s not bones cracking—it’s gas being released from a joint. And more importantly—not every treatment involves it. Chiropractors use a wide range of techniques, including gentle mobilization, instrument-assisted adjustments, and soft tissue work. Similarly, massage therapy can be tailored from light, relaxing pressure to deeper, more targeted techniques. If you’re not a fan of the “crack,” there are plenty of effective alternatives. The truth: There’s no one-size-fits-all approach—and no requirement for dramatic noises. Myth #5: “Massage Should Always Be Painful to Be Effective” You’ve probably heard the phrase, “no pain, no gain.” But when it comes to massage therapy, that’s not exactly accurate. While some techniques (like deep tissue work) can be intense, more pressure doesn’t always mean better results. In fact, too much pressure can cause muscles to guard or tighten, working against the goal of treatment. Effective massage should be therapeutic, not torturous. Communication with your provider is key—they can adjust techniques based on your comfort and goals. The truth: Productive treatment doesn’t have to leave you gritting your teeth. Myth #6: “Chiropractic Care Is Only for Young or Athletic People” It’s easy to associate chiropractic care and massage therapy with athletes—but they’re not the only ones who benefit. People of all ages and activity levels can see improvements in mobility, pain, and daily function. Whether you’re a student hunched over a laptop, a parent carrying kids, or someone dealing with age-related stiffness, care can be adapted to your needs. Chiropractic care is widely used for a range of musculoskeletal conditions like back pain, neck pain, and headaches—not just sports injuries. The truth: Care is customizable and appropriate across the lifespan. Myth #7: “If You Feel Sore After, Something Went Wrong” Post-treatment soreness can feel a little like post-workout soreness—and in many cases, it’s completely normal. When tissues are worked on—whether through an adjustment or massage—your body may respond with mild inflammation as it adapts. This typically resolves within 24–48 hours. That said, soreness shouldn’t be severe or long-lasting. Your provider can adjust intensity and techniques to match your tolerance. The truth: A little soreness can be part of the process—not a sign of harm. Myth #8: “Results Should Be Instant and Permanent” We live in a world of quick fixes, so it’s easy to expect immediate, lasting results after one visit. While some people do feel better right away, lasting improvement often takes time. Muscles, joints, and movement patterns don’t change overnight—and neither does the stress we put on them. Think of care as part of a bigger picture that includes movement, strength, posture, and daily habits. The truth: Progress is a process, not a one-time event. Don’t Be Fooled—Get the Facts Misinformation can keep people from getting the care they need—or from fully understanding how these therapies can help them. Chiropractic care and massage therapy are evidence-informed, adaptable, and focused on helping your body move and feel better. While they’re not magic cures (sorry, no April Fools twist there), they are valuable tools in managing pain, improving function, and supporting your overall well-being. If you’ve been on the fence because of something you’ve heard, consider this your sign to ask questions, get informed, and explore what’s actually right for your body. Ready to separate fact from fiction? Talk with one of our chiropractors or massage therapists at your next visit—we’re always happy to help you make sense of it all (no pranks included). Bethany Wolcott D’Youville Chiropractic ‘26

The second the temperature creeps above 55 degrees, something magical happens—people reappear outside with rakes, shovels, gloves, and big spring-cleaning energy. Gardens get revived, flower beds get edged, and suddenly everyone is on a mission to undo everything winter left behind. It is a great time of year. Fresh air, sunshine, movement—your body wants this. But if you go from “winter hibernation mode” straight into a full weekend of digging, lifting, and kneeling, your back, neck, and knees might have some strong opinions about it the next day. The good news? You do not have to choose between a beautiful yard and a functioning body. With a few simple strategies, you can enjoy gardening season without waking up feeling like you got tackled by your mulch pile. Let’s dig in (carefully). Why Gardening Can Be Tough on Your Body Gardening seems peaceful, but physically, it is a mix of: Repetitive bending and twisting Prolonged kneeling or squatting Lifting awkward, heavy loads (soil bags, pots, rocks) Reaching overhead or out in front of you Staying in one position for too long After a less active winter, your muscles and joints are not always ready for that kind of workload all at once. That is when stiffness, soreness, and even injury can sneak in. A little preparation and awareness go a long way. 1. Warm Up Before You Start You would not jump straight into a workout without warming up (or at least you probably shouldn’t). Gardening deserves the same respect. Going from zero to full yard overhaul is a fast track to strained muscles. Try this before you start: Take a 5–10 minute walk around the yard Do a few gentle stretches (hamstrings, hips, shoulders) Roll your shoulders and move your neck through a comfortable range This does not need to be complicated. The goal is simply to get blood flowing and remind your body that it is about to move. 2. Mind Your Bending Technique One of the biggest culprits for back pain in gardening? Repeated bending from the waist. It is easy to hinge forward over and over again when planting, weeding, or picking things up—but your low back ends up doing most of the work. What to do instead: Bend at your hips and knees, not just your back Keep items close to your body when lifting Avoid twisting while carrying or lifting—turn your whole body instead If you are going to be working close to the ground for a while, change positions frequently (more on that next). 3. Switch Up Your Positions Staying in one position too long—whether it is kneeling, squatting, or bending—is a recipe for stiffness. Your joints like movement and variety. Holding any posture for extended periods can cause discomfort, even if it feels fine at first. Try rotating between: Kneeling (with support) Squatting Sitting on a low stool or garden seat Standing tasks (like pruning or watering) Set a loose timer in your head: every 10–15 minutes, shift positions or stand up and move around. Your future self will thank you. 4. Use the Right Support for Your Knees Kneeling directly on the ground might feel fine for a few minutes—but over time, it can put pressure on your knees and surrounding joints. Easy fixes: Use a foam gardening pad or knee cushion Try knee pads if you are doing a lot of ground work Consider a small gardening bench that doubles as a kneeler This is a simple upgrade that can make a big difference, especially if you already deal with knee discomfort. 5. Be Smart About Lifting Bags of soil, planters, watering cans—they add up quickly. And they are often bulky, uneven, and awkward to carry. A few quick rules: Test the weight before lifting Lift with your legs, not your back Break loads into smaller portions when possible Use a wheelbarrow or cart instead of carrying everything by hand Also, do not be afraid to ask for help. Gardening does not have to be a solo sport. 6. Keep Your Tools Working For You Using the wrong tools—or using the right tools incorrectly—can strain your hands, wrists, shoulders, and neck. Look for: Long-handled tools to reduce bending Lightweight options that are easier to control Ergonomic grips that reduce strain on your hands Also, pay attention to how you are using them. If you are reaching too far forward or hunching over, adjust your setup rather than pushing through. 7. Take Breaks (Yes, Really) It is easy to get into “just one more thing” mode when you are outside. Before you know it, three hours have passed and your body is staging a protest. Build in breaks: Stand up and stretch every 20–30 minutes Walk around and reset your posture Hydrate (yes, even if it is not that hot yet) Short breaks help prevent that deep, lingering soreness that shows up later. 8. Ease Into the Season One of the biggest mistakes people make is trying to do everything in one weekend. After months of lower activity, your body needs time to build back up. Instead of: 6 straight hours of yard work on Saturday Try: 1–2 hours at a time Spreading tasks across several days Gradually increasing your workload Think of it like training—not a one-day event. 9. Listen to Your Body’s Warning Signs There is a difference between “I used muscles I forgot I had” soreness and actual pain. Pay attention if you notice: Sharp or sudden pain Pain that worsens as you continue Tingling, numbness, or weakness Discomfort that lingers or worsens over a few days Pushing through these signals can turn a small issue into a bigger one. 10. Support Your Body with Recovery What you do after gardening matters just as much as what you do during it. Post-gardening tips: Do some light stretching (hips, hamstrings, back, shoulders) Stay hydrated Take a short walk to keep things loose Use heat or ice if needed for soreness And if your body is feeling particularly tight or restricted, this is where chiropractic care and massage therapy can be incredibly helpful. How Chiropractic and Massage Care Can Help Gardening places a mix of stress on your joints and muscles—especially if you are jumping back into activity after a slower winter. Chiropractic care can help improve joint mobility, reduce restriction, and support better movement patterns. Massage therapy can address muscle tension, tightness, and recovery. Together, they can help you: Move more comfortably Recover faster Reduce the risk of lingering aches and pains If gardening season tends to leave you feeling more sore than satisfied, it may be worth building care into your routine. Enjoy the Season—Without the Setback Gardening should feel rewarding, not punishing. With a little preparation, smarter movement, and some well-timed breaks, you can enjoy everything spring has to offer without your back, neck, or knees stealing the spotlight the next day. So go ahead—plant the flowers, clean up the yard, start that garden project you have been thinking about all winter. Just take care of your body while you do it. And if you need a little help staying loose, mobile, and pain-free this season, our team at Peak Performance in Buffalo, NY is here to help. Schedule an appointment and keep your body feeling as fresh as your spring garden. Bethany Wolcott D’Youville Chiropractic ‘26

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Spring is the season of fresh starts. People are cleaning out closets, scrubbing baseboards, tossing expired condiments, and finally opening the windows again. But while you are busy spring cleaning your home, there is one thing you might be forgetting to tidy up: your posture. No, posture is not just about sitting up straight like your third-grade teacher told you. It is about how you carry your body all day long—while working, scrolling, driving, cooking, lounging, and everything in between. And after a long winter of hunching over laptops, curling up under blankets, and generally moving a little less, spring is the perfect time for a reset. The good news? You do not need to become a perfectly aligned statue to feel better. Posture improvement is less about being rigid and more about building better habits that help your body move and recover more comfortably.  Here are five habits to ditch this spring, plus what to do instead.