Natural Energy Boosters to Beat Summer Fatigue

Beat Summer Fatigue with these Natural Energy Boosters 

Stretch

Stretching has been proven to increase blood flow to the body and help it function better.  The additional blood flow supports the body systems which increases energy and stamina.  Stretching helps to provide relaxation and reduces the risk of injury.

Wind Down

About one hour before bed turn off the TV, put work away, take a warm bath and journal your day.  This will allow your body to prepare for a restful night’s slumber.  By winding down before bed you will sleep better and wake up more energized.

Breathe

When you begin to feel stressed during the day, just breathe.  Find a comfortable position by leaning back in your chair and place your hands on your abdomen. Inhale for four counts. Your abdomen should rise as you inhale.  Exhale very slowly for eight counts.  Do this inhale/exhale exercise until you feel the stress leave your body. Deep breathing will help to bring a higher level of energy, focus and concentration.

10 Minute Walk

Working in front of a computer for eight hours a day can be a big energy drainer.  Create the habit of periodically taking a 10 minute walk.  As you walk reflect on all of the things and people in your life you are thankful for.  Doing this everyday will be a mental and physical energy builder.  You may burn a few calories as well.

Get Some Sun.

In a landmark study, scientists at the University of Edinburgh in the UK suggest that time in the sun lowers blood pressure and improves overall health.  According to Phil Rice, a virologist at St. George's Hospital, University of London - sun exposure can prolong life and prevent infectious disease.

Be Well Adjusted

In addition to all these simple energy boosters, a periodic chiropractic adjustment has been shown to improve energy and stamina allowing you to perform at an optimal level of health and function.  If it has been a while since you’ve received a chiropractic wellness adjustment we encourage you to call our office and schedule an appointment.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

How to Treat and Recover from an Ankle Sprain

Quick Recovery From an Ankle Sprain 

Caring for a sprained ankle immediately following the injury will ensure a quicker and better recovery compared to just waiting it out.  After suffering a sprained ankle, people all too often attempt to “walk it off”.

When a sprain occurs, the heel and ankle bones become forcibly rotated into an abnormal position. These bones and joints lose their healthy alignment.  This forceful movement causes abrupt stretching and micro-tearing of the ligaments in the ankle.  As a result, the ankle will become swollen, painful and it may even bruise.

There are specific measures you should take immediately after injuring an ankle as the result of a sprain.

The first thing you should do is to apply ice over the painful, swollen areas.  You can simply apply a bag of crushed ice over the ankle and use an elastic bandage to secure the ice in place.

For more severe sprains, one of the best icing methods is to submerge the foot and ankle into an ice bath.  An ice bath can be made by filling a bucket with enough cold water to completely submerge the foot and ankle and then add several ice cubes.

In either case you should ice the affected ankle for 15-20 minutes, repeating every 60-90 minutes as needed.

Two other measures you should take after spraining an ankle is elevation and compression.

Keeping the foot elevated above the level of the heart will facilitate a quicker reduction in swelling.  At nighttime you can use a pillow to prop the foot to maintain that elevation.

Between periods of icing, an elastic bandage can be wrapped around the ankle to reduce swelling and to provide support.  Be certain to begin wrapping the elastic bandage around the foot and work upward toward the ankle.  The compression should be snug, but not too tight where circulation to the foot becomes compromised.

Very Important…

As soon as possible after an ankle sprain, you should come in to our office for a chiropractic foot and ankle evaluation.  A gentle chiropractic adjustment will reset the alignment of the heel and ankle.  Restored ankle alignment will ease the tension and pressure from the injury, allowing the body to heal and regain its function much faster.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Why do I get shin splints?

The Cause of Shin Splints 

"Shin splints" is a catch-all term for lower leg pain that is usually caused from abnormal stress to the muscles, tendons, ligaments and bones in the lower extremity.

There are a number of factors contributing to shin splints such as overpronation of the foot, inadequate stretching, wearing worn or poorly fitting shoes, or excessive stress placed on one leg or hip.  Another common finding associated with shin splints is a misalignment of the talus (ankle bone).

When you run, the talus naturally rotates relative to the tibia & fibula (the two lower leg bones).  After prolonged stress to the foot and ankle, the talus will often lose its healthy alignment becoming locked in an abnormally rotated position.  This is a misalignment problem and it causes great stress on the soft tissues between the tibia and fibula.

This talus misalignment will cause pressure between the two lower leg bones.  As a result the fibula will splay apart from the tibia.  This slight spreading apart of the two lower leg bones will cause significant stress and strain on several of the muscles and supporting soft tissues in the leg and calf.

Continued running will exacerbate this condition causing the leg pain to become unbearable.  Runners and other athletes may have to discontinue all activity for a period of time until the pain subsides.  However there is a very effective solution for shin splints without having to discontinue your activities in most cases.

Specific chiropractic adjustments to the ankle and foot joints will alleviate much of the stress on those strained leg muscles, tendons and ligaments.  When the talus regains its healthy alignment, that stretching force between the tibia and fibula becomes relaxed.

The fact that we adjust the feet and ankles is unique for chiropractors.  Where most chiropractors focus mostly on the spine, we also attract many patients for conditions involving the feet, knees and other extremity joints.  Our foot patients love getting their feet adjusted!

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Arches in the foot are designed for....

FOUR Arches in Each Foot

There are 26 bones and four arches in each foot.  Those arches are designed to absorb a large majority of the shock and force from each step you take.

The average person walks several thousand steps each day.  A sedentary person may only walk a couple thousand steps but an active person could easily walk over 10,000 steps each day.

Hypothetically, imagine if you were sitting at your desk and pounded the palm of your hand on top of your desk two-thousand times every day for an entire week.  Your hand would probably become very sore.  Pounding your palms on a desk is only a fraction of the stress that your feet experience as they absorb the weight of your entire body as you walk.

It makes sense why 72% of Americans will suffer with disabling foot pain during their lifetime (according to the American Podiatry Medical Association).

When the arches of your feet are intact, you stand a much better chance of having healthy feet.  When you lose the healthy alignment of one or more of the 26 foot bones, you will begin to experience dysfunction.  Your foot is not able to absorb the shock and stress from each of those steps you take on a routine, daily basis.

Specific chiropractic adjustments to the bones and joints of the feet are crucial for optimal foot health and arch integrity.  Our chiropractic clinic focuses on adjusting the feet to improve alignment and function.

If you have a family member, friend or acquaintance who you know suffers with foot pain or other symptoms, we encourage you and thank you for telling them about us and referring them in for a chiropractic foot exam.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Texting and Hand Pain

Avoid Hand Pain Related to Texting 

Did you know that one of the common causes of hand pain is related to texting with your handheld PDA device?

There are three main factors that can increase your chances of developing a painful hand condition from using your phone to send messages.  We will discuss those factors as well as what you can do to greatly reduce the stress on your hands while messaging others or surfing the web.

1. Prolonged Texting:  One of the greatest factors as to why you may suffer a texting related hand injury is the length of time you spend texting at once.  Typing on your smartphone for more than 10-15 fifteen minutes can begin to fatigue the tiny hand muscles and begin to cause stress on the thumb joints. 

Sending several texts over the course of one hour is less stressful on your hand than sending those    same texts within a ten minute period.  What’s more traumatic on your hand is if you engage in mass texting for short periods several times each day.  

 

2. Single Handed Texting:  Holding your smartphone in one hand while using that same thumb to type will potentially lead to overuse of your thumb joint where it connects to the wrist.  The thumb has a broader range of motion and is therefore more versatile than the fingers.  This gives the thumb the natural ability to type away on the touch display of your phone. 

The challenge with this is that your thumb will often encounter stressed motions and positions as the movements are not natural.  You’ll be inclined to stretch your thumb outward or move it into compromising positions as you employ single handed texting.  A better solution is to hold your smartphone using both hands, while one or both thumbs participate in the typing process.  This will alleviate much of the stress and strain on your thumb joints.

3. Size of Phone or Handheld Device:  The smartphone options made available in the marketplace seem to get a little larger each year.  From a hand health standpoint, bigger isn’t always better when it comes to the phone you choose.

With larger phones your thumb will be forced to stretch farther across the display, causing a greater amount of physical stress to your hand.  This is especially so with single handed use as described above.  When using a larger device, you definitely should consider using both hands when texting, messaging or surfing the web.

Optimal thumb function while texting requires healthy alignment of the wrist and hand bones and joints.  When these bones and joints are aligned properly the connecting muscles and tendons will function harmoniously to provide proper thumb movement.

Chiropractic adjustments to the wrist and hand can alleviate the stress and dysfunction associated with thumb and other wrist/hand musculoskeletal conditions.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Spring is upon us!

Spring is upon us! 

The month of spring is finally here and the earth is gradually sprouting to life again. Though climate changes vary depending upon location, warmer temperatures means the ground, which may have frozen over in the winter months, grows softer and more yielding to plants. To celebrate these new beginnings, many Americans turn to gardening. After all, gardening provides an opportunity to breathe fresh air, decorate your home and exercise your muscles.
If you suffer from a bad back, this can hinder your gardening abilities. However, it does not mean that you are done gardening for good. In many instances a bad back is simply your body’s way of telling you to correct your posture and be more cautious. To help you take the ache out of gardening, we gathered some safety tips to help keep your green thumb alive.

Prepare Your Body

• Wear comfortable clothes and shoes – never garden barefoot or in sandals. You should always wear some sort of shoe that laces up and provides good cushioning and arch support. Also, it’s important to always wear socks because they absorb the moisture from sweating so you won’t slip. Protecting your feet is the first step to protecting your back.
• Stretch before you start – gardening is a strenuous activity, so like a workout, your body needs to loosen up before you start putting it to work. Start by walking around your garden a few times and stretch before you begin. Simple stretches such as clasping your fingers together and lifting your hands high above your head and then down to your toes will help you to warm up your muscles and lubricate your joints.

Tips for Healthy Posture in the Garden

• Don’t lift heavy objects –if you must lift something, remember to bend your knees and keep your back straight. Use a wheelbarrow to move objects where possible. In addition, wear belts that support your back if necessary.
• Use appropriate tools – If you use gardening tools with handles that are too short or too heavy to allow you to easily reach the areas you need, you will increase the likelihood of straining your back. Instead, try using lightweight tools with long handles or extensions. You can also use a gardening belt to keep your tools easily reachable so that you’re not constantly bending over to pick them up off the ground.
• Take breaks to stretch and rest – It’s never a good idea to stay in one position for too long, especially if you are leaning over or bending down and curving your back. It’s recommended to get up and stretch every 30 to 40 minutes. If you feel yourself getting tired, sit down and take a break after you stretch to give your back muscles a chance to recover.

Know When to Stop
If you feel pain when you’re gardening, that is your body telling you to stop. The main thing to remember when gardening with a bad back is to break up the work into manageable increments and to continue stretching your muscles throughout the process. You should stay hydrated as well. Just like an athlete needs to cool down after a workout, you should cool down when you’re done with gardening work. 

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

   

A Common Cause of Knee Pain 

Many of our patients have been becoming more active this time of year with activities such as jogging and new exercise routines as a way to meet those New Year health resolutions.  Every year at about this time we see a greater number of patients complaining of knee pain due to increased activity.

There are several possible causes for the specific knee pain you may be experiencing.  If you have painbehind the knee cap you may notice that climbing stairs or walking downstairs increases that pain.  Paindeep inside the knee may become worse as you bend into a squatted position or remain seated for prolonged periods.  Knee pain on the sides of the knee is often related to walking on uneven terrain, repetitive twisting movements, or being active for extended periods of time.

Did you know that chiropractic adjustments to the feet and knees can make a positive impact on reducing or eliminating those knee pains you may be suffering from?

The knee is a “hinge joint” similar to the hinge on a door.  Unlike the hip or shoulder joints, which move in multiple planes of motion, the knee is designed to only move in one plane (flexion and extension).  Because of its limited range of motion, the knee is vulnerable when the ankle, leg or hip becomes abnormally rotated or misaligned.

The knees depend upon the feet, ankles, leg and hip bones and joints being properly aligned in order to maintain their healthy function.  When any of those bones or joints loses its healthy alignment, you may begin to experience symptoms of pain, stiffness or popping in the knee joint.

Do not allow your knee problem continue without having it checked for misalignments.  When knee joint misalignments are left uncorrected, the cartilage (meniscus) inside the joint will begin to erode and wear down.  This is known as degenerative joint disease or osteoarthritis.

Maintaining healthy alignment of your feet, legs and hips is one of the most important things you can do to proactively prevent against degenerative arthritis in the knee joint.

Our clinic takes great pride in being equipped to successfully treat most musculoskeletal knee conditions.  We would love to help if you or someone you know suffers with knee pain or reduced function.  Please call to make an appointment for yourself or anyone you would like to refer for a knee evaluation.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Low Impact Exercises to Minimize Joint Pain

Cardio Exercises with Joint Pain

It should be no surprise by now that cardiovascular exercise is not only a good idea, but very important for our bodies. Getting that heartrate up helps keep a healthy weight, helps keep our cardiovascular system healthy, reduces the risk of heart disease and high blood pressure, and vastly improves our mood! However, when facing the difficulties of joint pain can really put a damper on that cardio exercise! It’s hard to find motivation to move when it causes you pain. Luckily, there are some low-impact exercises out there that still allow you to get a little sweaty! Read on and don’t let joint pain slow you down!

Why It’s Still Important

Though joint pain can make you want to take a backseat and live the couch life, that cardiovascular exercise is still so important. It can even help decrease your pain! So while it may be tough to get started, studies show that after consistent exercise and training, those with musculoskeletal pain had a decrease in symptoms! In addition, consistent exercise can help with increasing energy levels. If your past excuses have included being too tired, you now can eliminate that reasoning!

Taking It Easy

Joint pain can really make you want to stop moving altogether, especially during flare-ups. While you should not stop moving, you should take it easy on joints that are bothersome. You do not want to cause a severe flare-up or exercise in a way that makes you not want to ever do it again. That being said, try some of these low-impact exercises to benefit from that increased heartrate:

• Swimming is the best way to get cardio exercise without hurting your joints. In addition to basically zero impact, the force of gravity is a lot less, too! The water actually supports your body. In addition to its cardio benefits, swimming also increases your strength and balance. If you’re new to swimming, consider joining a club or classes for beginners!
• Cardio machines like the elliptical and the stationary bike are also great for tender joints, like the knees. They allow you to go as hard or as easy as you like and the impact on your joints is minimal. These machines are popular, too, so gyms usually have a lot of them on hand.
• Walking is one more low-impact exercise that is very easily accessible. Almost anyone can find a space to walk in. Going for a brisk walk can get your heartrate up without slamming your joints. Some find that going for a walk with friends makes the activity seem more like socializing! On the other hand, many enjoy a nice, quiet walk by themselves.

Whatever exercise you choose, just make sure you are thinking of your joints! To get the best benefits from your activity, try to exercise for thirty minutes, three or four days out of the week!

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

What is bursitis and how it is treated?

What is bursitis and how do you treat it?

In our bodies, the bursa is a sac filled with lubricating fluid, located between tissues such as bone, muscle, tendons, and skin, which decrease rubbing, friction, and irritation. Bursitis is a painful condition that affects these sacs when the bursae become inflamed and is more common in adults, especially in those over 40 years of age. The most common locations for bursitis include the shoulder, elbow and hip, but you can also develop the condition in your knee, heel, and the base of your big toe.  The greatest symptom of this condition is pain, but if you have bursitis, the affected joint may feel achy or stiff, hurt more when you move it or press on it, and may look red or swollen.

What Causes It?

Bursitis is often caused by a repetitive, minor impact on the area, or from a sudden, more serious injury. Age also plays a role, because as tendons age they are able to tolerate less stress, less elasticity, and are easier to tear. Overuse or injury to the joint at work or play can also increase a person’s risk of bursitis. Examples include: throwing a baseball or lifting something over your head repeatedly, leaning on your elbows for long periods of time, extensive kneeling for tasks such as scrubbing floors, and prolonged sitting, particularly on hard surfaces. In addition, an abnormal or poorly placed bone joint can put added stress on a bursa sac, causing bursitis. Stress or inflammation from other conditions, such as rheumatoid arthritis, gout, psoriatic arthritis and thyroid disorders can also increase a person’s risk.

When to See a Doctor

 Consult your doctor if you have:

• Disabling joint pain
• Pain for more than one to two weeks
• Excessive swelling, redness or bruising in the affected area
• Sharp or shooting pain, especially when you exercise or exert yourself

How is Bursitis Treated with Chiropractic Care?

The purpose of treatment is resting the affected joint to protect it from further trauma. Treatment of bursitis can be difficult and so chiropractors can combine, apart from the core spinal/joint manipulation, several different alternative remedies to efficiently manage the condition. Bursitis can be treated in a number of ways. These include, but are not limited to manual therapy (massage or acupuncture), a stretching/rehabilitation plan, therapeutic taping, ultrasound, electric stimulation, nutritional advice or through a prescription for foot orthotics.

Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Carpal Tunnel Syndrome

The Truth about Carpal Tunnel Syndrome 

Carpal tunnel syndrome is a painful and debilitating hand condition.  Sadly, it affects many people who use their hands repetitively or strenuously.

Do you have pain, tingling, numbness or burning sensations in your thumb and first three fingers?  Do you ever lose your ability to grip, pick things up, or control hand motions that require fine detail?  Carpal tunnel syndrome can cost people their jobs, hobbies, peace of mind and quality of daily living, not to mention hundreds and even thousands of dollars in lost wages.

If you have been diagnosed with CTS or suffer from one or more of those hand symptoms, please call our office to get checked out.

The carpal tunnel is a narrow passageway located within the wrist. There are 8 tiny bones in the wrist arranged in a curved, horseshoe shape. Those 8 bones form 3 sides of the carpal tunnel and the 4^th side is from the transverse carpal ligament that overlaps the tunnel. There is a large nerve (the median nerve) that runs through the tunnel. There are also 9 tendons that pass through the carpal tunnel. Due to repetitive movements these tiny carpal (wrist) bones can lose their healthy alignment causing them to collapse inward, pressing on the median nerve. As a result the median nerve becomes flattened and pinched leading to the symptoms of carpal tunnel syndrome.

One of the most popular ways to treat CTS is to have surgery. The surgeon will cut the ligament in an attempt to provide space for the median nerve and to relieve pressure. Unfortunately by cutting the ligament, the shape of the tunnel loses its healthy integrity as it flattens out slightly. This will often lead to wrist instability.

Patients may experience short-term relief following surgery, but over time their carpal tunnel can develop scar tissue from the surgery, and as a result they may encounter a return of symptoms in many cases. In fact post-surgical symptoms can be more severe than before having the surgery.

The most effective way to treat carpal tunnel syndrome is through specific gentle adjustments to the misaligned carpal bones. As opposed to being a painful process most patients report the adjustment as a pleasant experience. Unlike with surgery, there is absolutely no scar tissue related to this gentle carpal adjusting process.

Because of our unique focus on treating wrist and hand conditions we have helped many patients who suffered from conditions such as carpal tunnel syndrome.

Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com

Tips to Jump Start 2016

4 Health Tips to Jump Start Your 2016

Many people are excited to set ambitious goals at the start of a new year, but the real celebration is when they actually accomplish those goals.  A key factor in achieving your goals is how well you maintain a productive and active lifestyle.  However people often fall short of reaching their goals due to a lapse in health and therefore a deficiency in their overall productivity.  Subtle health challenges, such as reduced energy, compromised mental capacity and general lethargy are often to blame.

Here are 4 simple, but yet valuable health tips to help you reach your New Year’s resolutions. 

1.  Eat breakfast every day

This may seem elementary, but recent surveys show that 15-20% of working adults regularly skip breakfast. If you fall into this category and you can just give yourself 5-10 minutes that a healthy breakfast will take, you have started 2016 DIFFERENTLY. Prepare a healthy shake or smoothie if that is all you have time for.  It doesn’t really matter as long as you eat something healthy soon after awakening. Breakfast will do more than give you the nutrition you need. It will give you a strong and more productive start every single day.

2.  Drink an adequate amount of water

Statistics show that nearly 75% of Americans are dehydrated. Even mild dehydration can zap your energy making you feel tired. If you find it difficult to get the fluids your body requires, start by drinking at least 2 or 3 glasses of filtered water each day. As you form a habit for drinking water regularly you can begin to incrementally increase your intake over time.

3.  Sleep well

Getting your 8 hours of zzz’s every night will help reduce stress, inflammation, weight, depression, and provide a myriad of other health benefits. People who sleep adequately are much more productive with their daily activities and mental capacity compared to when they don’t get a good night’s rest. If you feel like you don’t get enough sleep most nights, we recommend that you begin a new habit of retiring one hour earlier each night.  This may be a challenge at first and you may have to sacrifice your favorite late night TV show, but it won’t take long until you begin to experience the profound health benefits of a better night’s sleep. 

4.  Get adjusted regularly

Chiropractic care helps to restore and maintain balance within your body, leaving you better prepared to live life to its fullest. Getting adjusted helps you function at a much higher level of activity and productivity. Additionally, injuries are far less common, and when they do occur they are less likely to be serious, therefore allowing your body to heal at a significantly faster rate.

If it has been a while since your last chiropractic adjustment, you should consider calling us and coming in to get one this week.  Your body will thank you for it! 

Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.

Scott Chiropractic and Wellness

Matthew Scott, DC

5080 Virginia Pkwy Ste 550

McKinney, TX 75071

(972) 540-5445

www.scott-chiropractic.com