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If you’re experiencing back pain or discomfort, consider evaluating your footwear. Schedule a consultation at Peak Performance to learn how chiropractic care and proper shoe choices can help keep your spine in optimal condition.

At Peak Performance Chiropractic, we want our patients to enjoy everything summer has to offer while staying safe. Here are some practical, evidence-informed tips to help you beat the heat during this week's heat wave.

If you've spent any time on social media lately, you've probably seen people climbing into ice baths, sitting in saunas, or enthusiastically talking about their "contrast therapy" routine. But what exactly is contrast therapy? Is it worth trying? And what are the potential benefits and risks? Let's dive in.

June is Pride Month, a time to celebrate love, authenticity, community, and the ongoing pursuit of equality for LGBTQIA+ individuals. At Peak Performance, we're proud to join in that celebration and reaffirm something that we believe should be true every day of the year: everyone deserves to feel welcome & respected

Road Trip Ready: How to Survive Long Car Rides Without Neck and Back Pain Summer is officially road trip season. Whether your are visiting family, or packing the car for a weekend getaway, one thing is almost guaranteed: your body may not love sitting in the car for hours

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?

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