Cascade Spine & Injury Center

Your ankle pain is gone, but does it still feel wobbly? 🦶

A lot of times, people measure their injury by their pain level. Once the pain is gone, the injury is healed. However, that doesn’t mean that the function has been restored.

After an ankle sprain, it is common to feel that the ankle is unstable when returning to normal activities. This is why strengthening and balance exercises are so important, not only for returning to activities but also for preventing another ankle sprain. 💪

So if you sprained your ankle, make an appointment for an evaluation to determine which exercises you should do.



Source: Martínez-Lozano P., et al. Journal of Back and Musculoskeletal Rehabilitation. July 2026.

Could your workday back pain be about more than your desk setup? 💻

We often blame our office chair or monitor height, but research shows that lifestyle factors like sleep and alcohol intake may also play a role in work-related low back pain.

The bigger picture, including sleep, stress, nutrition, and ergonomics, influences your back health. Getting enough rest can help your body better handle the physical demands of the day.

If back pain is making your workday harder, contact our office today to schedule an evaluation!



Source: Miyachi R, et al. Journal of Bodywork and Movement Therapies. March 2026.

Knee stiffness slowing you down? Grab a yoga mat! 🧘

Research shows that yoga is an effective way to reduce pain and improve joint function if you’re dealing with knee osteoarthritis.

The key to getting results? Consistency! The study found that practicing 4 times per week for 8 weeks led to the best improvements. 💪

While movement is amazing for arthritis, knowing exactly what your knees can handle is crucial. We help our patients build safe, effective movement routines alongside our hands-on chiropractic care.



Source: Zhou J, et al. Journal of Back and Musculoskeletal Rehabilitation. February 2026.

Pregnancy can bring plenty of changes, and aches and pains are common along the way. 🤰💛

But if you’re pregnant or nursing, you may have questions about which pain relief options are right for you.

Chiropractic care can provide gentle, non-drug support for common pregnancy-related discomfort, including low back, pelvic, and neck pain. It can also be used alongside your regular prenatal and medical care.

Check out this infographic to learn more about pregnancy pain, medication considerations, and how chiropractic care may help.

Think strong abs are all you need for a strong trunk? Think again! 💪

Your trunk is more than a flat wall of muscles. Think of it as a 360° cylinder that supports and protects your spine.

Your abs, obliques, and back muscles all play a role, but so do the diaphragm at the top and pelvic floor at the bottom.

For better strength and stability, it’s important to train the entire trunk, not just your abs!



Source: Ma B, et al. Journal of Back and Musculoskeletal Rehabilitation. July 2026.

What treatments are helpful for scoliosis? 🤔

Scoliosis is an abnormal curvature of the spine that can cause daily tightness, discomfort, and posture concerns.

But the good news is that you don’t have to just live with the pain and discomfort.

A recent analysis showed that performing specific, targeted exercises just 3 times a week helped to reduce scoliosis curvature over 12 to 18 weeks. 💪

Check out this infographic for more information about scoliosis and how we can help!



Source: Wang P, et al. Frontiers in Sports and Active Living. June 2026.

Did you know chronic low back pain can affect more than just your spine? 🧠

Living with ongoing pain can keep your nervous system in a heightened stress state, which may affect your energy, recovery, and overall well-being.

The good news? A comprehensive approach that includes spinal adjustments, exercise, and guided movement may help reduce pain and improve your movement.

If back pain is holding you back, contact our clinic today to schedule an evaluation and take the first step toward feeling better!



Source: Alauddin W, et al. Cureus. June 2026.

Fall sports are here, which means more time on the field and a higher risk of concussions. 🤕

A mild head injury can cause headaches, dizziness, or trouble concentrating. Recognizing the signs early is key to a safe recovery.

See our concussion infographic for essential prevention tips and when to seek care. ✅

Do you experience neck pain and fatigue after a long day at work? 💻

This is one of the most common complaints we see at our clinic.

A recent study found that a quick 30-minute exercise routine combining cardio and strength training helped reduce neck pain and fatigue. 💪

So take a lunchtime walk, do some rows, and a couple of squats to boost your energy and reduce neck pain.



Source: Acikalin E, et al. BMC Musculoskeletal Disorders. July 2026.

Is your shoulder blade the reason why your shoulder feels unstable? 💪

The shoulder blade is the foundation for the shoulder joint. If it isn’t moving properly, it can contribute to shoulder pain and instability.

That’s why only doing rotator cuff exercises may not address the full problem. A complete evaluation can help identify what’s really causing your shoulder discomfort.

Having shoulder pain or instability? Contact our office today to schedule an evaluation!



Source: Ishikawa H, et al. Journal of Shoulder and Elbow Surgery. February 2026.