Fitness Tips from a Chiropractor in Urbandale

A chiropractor in Urbandale is no stranger to seeing patients that have injured themselves working out or playing sports. Pulled muscles, strains, sprains, ligament tears, and misaligned discs are all part of the practice. Virtually every type of fitness injury can be successfully assessed and treated with chiropractic care, but prevention is an even better prescription. Here are some fitness tips from a chiropractor in Urbandale you should take to heart.

Importance of Your Warm Up

Quite often the stage is set for an injury even before you begin to exercise. Warming up is an integral part of any safe fitness regimen, but it’s also a step that many people tend to neglect. If your muscles are cold and tight and you launch right into exercise, you increase the risk of pulling a hamstring, straining your lower back, or tearing a ligament. Light stretching or some gentle calisthenics before you exercise will get the blood flowing, lengthen your muscles, and reduce the likelihood of getting hurt.

Proper Technique to Reduce Injury

Using the proper technique while performing specific exercise or playing your sport is also a critical element for preventing an injury. Learn how to perform the exercises and movements correctly, then follow those instructions every time you play or practice. Always try to stay within your own skill level and don’t overdo it. Being competitive is great, but pushing yourself too hard may end up putting you out of commission for an extended period of time.

Flexible Muscles Recover Faster

Maintaining good flexibility in all your muscle groups will help your athletic ability and it will prevent injury. Develop a stretching routine and stick to it so you won’t have to visit a chiropractor in Urbandale with an injury you could have prevented. At the very least, stretch the muscles that you use the most in your specific sport or activity.

Critical Cool Downs

Cooling down properly after exercise is another important fitness tip that Urbandale chiropractors recommend. After your exercise session or game, make sure you take 10 or 15 minutes and stretch out your muscles and joints before you finish up. Just like with the warm up, cooling down will help you avoid strains, sprains, and muscle pulls.

Remember to drink water throughout the day to keep your muscles and discs well hydrated. This will also go a long way toward preventing injury. If you do happen to hurt yourself, despite you best prevention efforts, don’t hesitate to call a chiropractor and get the treatment process started. The sooner you begin the sooner you’ll be healed and back at it. Our outstanding team at Advanced Spine Health Center is here to help.

OFFICE HOURS

Monday
9:00am – 6:30pm

Tuesday
9:00am – 6:30pm

Wednesday
9:00am – 6:30pm

Thursday
9:00am – 6:30pm

Friday
9:00am – 6:30pm

Saturday
Closed

Advanced Spine Health Center

8431 Hickman Road
Urbandale, IA 50322

(515) 423-0708

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   Advanced Spine Health Center
   96 Google reviews 
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   Ralph Aufdenkamp 
 
 
 
 Trustindex verifies that the original source of the review is Google. Dr Kyle has helped me slowly get rid of the knot in my back that other drs have not. He listens to what you have time to tell him and is not afraid to change what he does if the treatment is not working. He is very knowledgeable and caring. I am glad I started going to him for relief.
  
 
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   Scott Kemble 
 
 
 
 Trustindex verifies that the original source of the review is Google. I'm so grateful that we found Kyle Ruehle and the Advanced Spine Center! 40 years ago I had a Steffe plate fusion of my lower back go terribly wrong... requiring another surgery that only marginally relieved my back pain. 40 yrs I've lived with differing degrees of discomfort, vowing to never let anyone touch my back again. 10 months ago the pain also went to my mid to upper back along with my lower back.... now I was forced to make a decision to take action. My wife had already been in Kyle's program... so I took a chance and had him X-ray my spine. We looked over the x-rays and came up with a plan. My lower back and hardware were pretty messed up... broken screws... screws protruding into discs...major sway back.. scoliosis... mis aligned hips... arthritis above the plates and fusions... etc.  He stated that he thought we could get to pain free. I was skeptical but joined the program of physical therapy, back adjustments, along with a couple different traction approaches, which a lot of other chiro offices don't have. After 8 weeks I am truly amazed at how great I feel overall. Not 100% free of all pain... but everything is way more manageable, and we have a maintenance program going forward. The traction services were what really made the difference. Kyle knows how to use them... and if he isn't seeing results like he wants... he adjusts the program. It's not a one size program fits all.... Kyle adapts to each individual. He did get my back to move in the right direction with 8 weeks/ 3 times per week sessions. Drove an hour each way to get there... but more than worth it! Thanks again Dr. Kyle.... your services are excellent... and I loved the music and the free lawn care tutorials were also excellent :)
  
 
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   Stephanie Wilson 
 
 
 
 Trustindex verifies that the original source of the review is Google. I came to Advanced Spine Health Center after hearing consistently positive feedback from others who had experienced meaningful pain relief there. At the time, I was dealing with persistent shoulder pain and ongoing neck discomfort that had not fully resolved with prior treatments. Dr. Kyle performed a comprehensive evaluation and took the time to clearly explain the underlying issues contributing to both areas of pain. Appointment scheduling was straightforward, and I was able to be seen promptly, which I greatly appreciated. Based on the assessment, we initiated a structured treatment plan. For my shoulder, we incorporated red light therapy and electrical stimulation. Dr. Kyle outlined a realistic estimate for the number of visits required, and I was pleasantly surprised by how quickly he anticipated improvement. In fact, I did not need the full course of projected visits, and my shoulder has remained symptom-free. The treatment approach was entirely non-invasive yet highly effective. For my neck, I had previously relied on dry needling and trigger point injections over the past couple of years. Instead, Dr. Kyle implemented targeted exercises, chiropractic adjustments, and traction therapy. Since beginning this plan, my neck pain has significantly diminished, and I have not required any injections. The improvement has allowed me to travel and work without discomfort—something I had not been able to do consistently before. Dr. Kyle is exceptional to work with—knowledgeable, personable, and flexible. He sets clear goals and expectations, communicates openly, and delivers results. Most importantly, the treatment plan worked. I would highly recommend Advanced Spine Health Center to anyone seeking effective, patient-focused chiropractic care.
  
 
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   Krystal Flynn 
 
 
 
 Trustindex verifies that the original source of the review is Google. My child has scoliosis and I was hesitant to use chiro, as it hasnt worked for her in the past. But Dr.Kyle to an indepth look at the issues and was able help aleviate the daily pain she was in. While also helping her day to day mobility. Thank you Dr Kyle!
  
 
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   Gary Cox 
 
 
 
 Trustindex verifies that the original source of the review is Google. If your looking for a Chiropractor that cares and finds ways to help individuals with their unique back problems, Dr.Kyle at Advanced Spine can help, it's a welcoming atmosphere with helpful staff.
  
 
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   Kaitlyn Kottlowski 
 
 
 
 Trustindex verifies that the original source of the review is Google. Got in quickly for new patient exam! First appointment for chiro and decompression helped a lot after a few days. Definitely felt an improvement and now feel 100% after 4 months. The addition of steps/exercises I could still do definitely helped! I do wish there were earlier hours bc it was hard to do 2-3 visits a week with work being 9-5 and a busy evening. But price is very reasonable and the appt times flexible!
  
 
      Posted on Google  
   
   McCheala Blommers 
 
 
 
 Trustindex verifies that the original source of the review is Google. After a little over a year of having some severe lower back pain due to a disc injury I started working with Dr.Kyle as I had done everything I could do on my own to heal my back. He did a very comprehensive consultation with me. Full x-rays of my back, neck, and mapping of my feet. With that we learned that my left leg is 1/2 inch shorter than my right which was leading to an increase in the pain in my back. We added a shim (wedge) to my left shoe which did help drastically. We started with trying adjustments but that was not working for me so we switched it up I started doing decompression therapy, which has relieved the pain by 99%. I had tried everything on my own that I could and while it may have helped Dr.Kyle has made a world of difference. I can get out of bed without being in severe pain and I have full mobility back. I would highly recommend him as he has services available outside of your standard chiropractic care. He’s got a service for pretty much anyone’s situation, and even if you don’t have health insurance, or he isn’t in network, services are very affordable. This coming from someone who pays out of pocket. 10/10 recommend.
  
 
      Posted on Google  
   
   Michelle Marshall 
 
 
 
 Trustindex verifies that the original source of the review is Google. Dr Kyle has helped me a lot with my low back pain. The decompression has done wonders for me.
  
 
      Posted on Google  
   
   Simon Carl 
 
 
 
 Trustindex verifies that the original source of the review is Google. Dr. Kyle is awesome! The guy really knows his stuff. I'm often skeptical about going to a new place, wondering if im going to get sucked into a 34-visit treatment plan. Dr. Kyle was super easy to work with and he's extremely flexible with scheduling and treatment. From the first visit, he's on your side, as the patient. He presents his findings, treatment options and breaks down how it's all paid for. I particularly appreciated his concern for what I'd be paying. He doesn't immediately jump to the most expensive treatment option, unless it's what is needed. I'd recommend him above any other chiropractor in the state!