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Self-Applied Ankle Mobility.

Self-applied ankle mobility for joints missing windows of motion is the newest rage.

 

Welcome to learning HOW to help us keep you healthy!!

 

As a clinical aside before we get started, we have many new techniques that we are excited about not only sharing but also teaching about.

 

This new paradigm shift is here. Help us to keep you well by working with us on self-care before you feel pain. Instead of expecting us to fix it when it’s ‘broken’, we would rather have you understand and work on the build up that occurs before you feel that it’s broken. In this way, we can work together to fix your injuries before they begin.

 

 

Prevention is the new pattern, and we are here to help.

 


For those working on old injuries that they think might be at the limit of their improvement, or for who know they can benefit from additional joint mobility, we can now show you how to work on yourself from the comfort of your own home. Working with us to achieve goals set in the office, this is a great way to accelerate your recovery and to help us keep up on your maintenance. In this way, we can truly achieve full body wellness (not just the area we are working on in the office).

 

Let’s begin to teach you HOW to go hunting for these missing windows of motion and also give you some beginning information on how to restore these missing windows of motion with just a few self-care tools. When we are talking joint mobility, we are usually talking about the joint capsule itself and the muscles and tissues that surround it. Tight and contracted for a long period, these joints will fully lose their ability to move in dynamic situations… this could be a cause of injury in itself!

 

As all joint work is done with pain as a guide and listening to ones body to ensure it LIKES the care, we can create a controlled environment to ensure that you receive the most out of your time spent. But first, a baby lesson on regions needing mobility. From the chart below (that I had an illustrator personally make for us), you can see that specific regions are designed with a particular use in mind. The neck is designed to be stable and to hold up the head (except for the top vertebrae or two, which are designed to rotate),  the shoulder and hop are designed to be mobile and to bend and flex to your every need. The elbows and knees are hinge joints, designed to bear load but not to give out upon such motion, and the hands and feet are designed to adapt so nicely to the ground or to tools we are using during our every day activities. This body is one that is perfectly in balance with stability and mobility. Comparing your and my body to this format, we quickly see patterns of immobility or rigidity that throw off the normal motion and loading of the human frame.

Learn to care for yourself with this clinic in Boulder Colorado

 

 

What Areas can Benefit from Additional Mobility?

 

Almost all regions can benefit from mobility, however we focus on the regions who are designed to be mobile. The low back and neck are designed to be stable, and pain in these regions often occurs from nearby regions forcing them into abnormal motion and loading.  For this reason, we focus our care mainly on the regions below:

 

  • Shoulders
  • Wrists
  • Ankles
  • Hips
  • Feet

 

As you might notice, these regions are designed to be flexible and to move in many ranges. Restoring motion to these areas will decrease the burden on your neck and back.

 

An athlete using RockTape's RockBand.

An athlete using RockTape's RockBand. Photo courtesy of Rocktape.

 

How Do I Do This?

 

Using soft or firm banding depending on the joint in question, we can now restore joint motion in several ranges:

 

  • Axially
  • Horizontally
  • Rotationally

 

With the end goal of restoring any missing ‘windows’  of motion to these stiff rigid areas, we can give you the ticket to restoring your own body outside of our office. First, we must ensure you cannot hurt yourself and that your body will benefit from these exercises, just to be safe!

 

Come on in and let’s discuss where you are in your self-care progress and where you’d like to be. Missing mobility due to good old joint stiffness, scar tissue, or capsular contraction is very common and treatable. Letting pain be our guide, we can gently restore your joint motion back to normal, decreasing wear and tear and restoring normal biomechanics along the way.

 

 

A Quick Note: Appointment Booking and Time Regulations.

 

While I have you here, if this sounds like something you might be interested in learning about, please book yourself in for a physiotherapy visit (NOT a plain old chiropractic visit… there is a difference, the biggest being time!).  As we are about to hit the busy summer season, we cannot go over in appointment time as there will most likely be someone waiting after you for their appointment.  With that said, if you feel that you need more time, please book the 45 minute all-inclusive session so that we can ensure proper care and treatment AND answers to all of your questions!

 

This type of care is NOT for those patients who have overly mobile joints OR for those who have sustained an injury or have pain that we have not discussed. If this isn’t you, pfew… We can proceed!

 

Best,

 

Dr. Lisa



New Knotout forearm rollers heal elbow and wrist pain.

There are a variety of fun new tools on the market to ensure that you are getting the most out of your self care.

 

1. Pick a Tool by its Level of Firmness.

A soft tool places less pressure per square inch. This means that it is more gentle and does less irreparable damage if used incorrectly. If you are working on softening and loosening a new region or one that is constantly irritated by your job or favorite sport, this would be our recommended tool. The yellow centered knot out tool above is designed for small areas, retails at $12.95, and is usable on the foot, forearm and hand.

 

2. Pick a Tool that Can Get Into Your Area of Injury.

 

Each athlete is individually shaped. Due to the discrepancy in length and size of bones and muscles, each tool will work differently and will need specific positioning to have a maximum benefit. Listen to your body, if it feels like your care is of benefit, fantastic, if not, try a new position, a new tool, or a modification in how you use the tool (technique). Here are a few videos with these new tools if yours isn’t working as desired.

 

Above all, tools should be fun, you should want to use them (and do) and our rule is 4 minutes of use per 30 minutes of activity daily. If sitting aggravates your back, we’ll use the time you sit as the indicator of how much self-care we need. An excellent book for you to think about getting (I have one in my library) is Supple Leopard, a book by Kelly Starlett DPT. Focusing on teaching you how to return suppleness and flexibility to your body, it reinforces how power dumps and loss of motion lead to injury. Almost every athlete in my office could benefit from this book.



boulder chiropractic nutrition and healthcare

A spoonful of health? Don't be taken for a fool...

 

In a world where 1 out of 4 is buying supplements to keep us healthy, we are forced to take a good look at what supplements actually do.

 

When 80% of their benefit is lost in pill form and the market is ridden with man-made supplements that our body does not recognize, they are more likely to be toxic than helpful. We have been preached at for years that antioxidants are good… but are they?!  Studies are showing that patients given low does of just 400IU/day of “antioxidants” such as ascorbic acid and alpha-tocolpherol (man made vitamin E and C) actually have HIGHER stroke and cancer rates…

 

The researchers were hoping to prove the opposite, but alas, risk rates popped through the roof…could you imagine believing in a vitamin as the researcher and having your work show the opposite, that it’s damaging to the body?! It must have been devastating, especially since we have been preaching them for so many years as a cure-all.

 

 

Why is This?

 

Ascorbic Acid is NOT vitamin C. It’s used as a preservative. With over 90% of ascorbic acid in this country is manufactured at a facility in Nutley, New Jersey. Owned by Hoffman-LaRoche, ascorbic acid is made from a process involving cornstarch and volatile acids. Most U.S. vitamin companies then buy the bulk ascorbic acid here. Occurring naturally, less than 20 mg of ascorbic acid in a potato can prevent scurvy. It can even cure it in its advanced state. Man made doesn’t. Read more about it here.

 

So How did We Get On This Discussion of Antioxidants Being Healthy?!

 

The idea of starving our body of oxygen is the first mistake. We can’t live without oxygen. Water is 85% oxygen, land is 40% oxygen, we need it to live and function… We breathe it in on a daily basis, our entire world revolves around it. So where did we get started thinking that it is bad and that instead, anti-oxidants are a good thing?

 

 

Studies show that stopping this intake will immediately save your body from the higher risks of cancers that is created by a high intake of antioxidants. They naturally come in foods, but not in high-dose man made pills. This is why our bodies rid themselves of it as soon as they can, vitamin B is eliminated in less than 20 minutes.

 

So why do we need free-radicals and oxidants again? Our bloodstream carries them to our heart, brain, and other cells of our body. Without them, and with taking anti-oxidants, we feel great for a few days as the oxygen in the blood is pushed into the cells, but wait a minute… Our blood then becomes oxygen deprived, and we start having higher heart attack and stroke rates.

 

So taking all those vitamins isn’t a great idea after all.. At least not for anti-oxidant qualities. As low as 400 units of Vitamin E by pill can increase your stroke rates by 65%. That’s pretty astounding…

 

 

Let’s Stick to the Basics.

 

 

If we need oxygen, we need Iron (to help carry that oxygen). This is the highest most likely missing element in our bodies (and diets). Secondly, we need vitamin D, which isn’t an antioxidant at all but a very important link to your immune system… Without living without these important vitamins, we couldn’t have learned what we need in order to live with health. We need vitamin C, in small doses, or we get scurvey. We need Iron, or we get oxygen deficiency anemia and heart issues.

 

The fear of free-radicals can be dismissed. Studies show that it is as important to healing as is oxygen. Our macrophages, or killer cells, use it to kill invaders and to burn them out as if burned with fire. With antioxidants, this can’t be done and we are susceptible to low oxygen levels and invaders. Ask anyone what vitamin they can’t live without and it should be OXYGEN because without it you can’t live.

 

So As an Athlete, What Should We Eat?!

 

Our bodies own natural food sources, fruits, vegetables, meat, proteins that are touched as little by man as possible. Pesticides, pills, foods with fillers in them, they are not food. We need healthy foods so our bodies can build itself with minerals, building blocks, and in the end, have the gift of health.

The most needed supplements aren’t man made ascorbic acid or Alpha-Tocolpherols, natural foods are better. If you need supplements, don’t take them for their anti-oxidant uses but good old Iron is a fantastic one to take if you can. Iron adheres to oxygen to hold it in our blood stream for transport. This is the most important vitamin we can use. Eat it naturally (red meat, seaweed) or take a whole food supplement and you benefit even more…

 

We have also learned that vitamin D is important, a fat soluble vitamin that isn’t a antioxidant, it is needed to fight illness and to battle invaders. Labeling each cell with a location of where it should belong, like a license plate, it’s needed to keep invaders at bay and to label where they are from so our bodies can maintain itself at optimal.

 

Save your money, add extra days to your life. Avoid buying man made supplements and especially those that are labeled as “anti-oxidants”.

 

We live at high altitude already.

 

Links/References:


StopCancerFund.Org


Omenn GS, Goodman GE, Thornquist MD, et al. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. N Engl J Med. 1996;334:1150-1155.

 

Science Now’s Article : Antioxidants could spur tumors by acting on cancer genes.  Science 31 January 2014: Vol. 343 no. 6170 p. 477



alternative surgical care for back and neck pain

Often used for cooking, Tumeric, or “Indian Saffron” is one cooking spice that you can trade for your Ibprofen…containing the compound Curcumin, it is used in chinese and indian regions as a food additive and to also treat inflammatory issues.

 

Great Uses for Tumeric:

 

-Inflammation (of stomach, full body or new injury)

-Bruising

-Bleeding

-Chest Pain

-Inflammatory Bowel Disease

-Rhumatoid Arthritis

 

Tumeric and it’s curcumin may provide an inexpensive, well-tolerated, and effective treatment for many injured patients or those with inflammatory bowel disease (IBD) such as Crohn’s and ulcerative colitis, recent research suggests.

 

In a recent study, mice were given an inflammatory agent that normally induces stomach and intestinal inflammation or colitis. Instead they were protected when curcumin (tumeric) was added to their diet five days beforehand.

 

The Results:

 

The mice receiving curcumin not only lost much less weight than the control animals, but when researchers checked their intestinal cell function, all the signs typical of damage and inflammation were all much reduced.

 

How Does it Work:

 

While the researchers are not yet sure exactly how Tumeric achieves its protective effects, they think its benefits are a blend of antioxidant activity in addition to inhibition of a major cellular inflammatory agent (called NF kappa-B). Although Tumeric has been found to be safe at very large doses, it also showed turmeric was effective at a concentration as low as 0.25 per cent—an amount easily supplied by simply enjoying turmeric in flavorful curries!!

 

 

 

Additionally, for patients with arthritis, a study found that compared to phenylbutazone, it produced comparable improvements in the patient’s duration of morning stiffness  and it increased the length of their walking time. Joint swelling was reduced overall.

 

Spice it up and enjoy the benefits!  To learn more visit Here.

 

 

References:

 

  1. Calabrese V, et. al. Paper on curcumin’s induction of hemeoxygenase-1. Presented at the annual conference of the American Physiological Society, held April 17-21, 2004, Washington, D.C. 2004.
  2. Kang BY, Song YJ, Kim KM et al. Curcumin inhibits Th1 cytokine profile in CD4+ T cells by suppressing interleukin-12 production in macrophages. Br J Pharmacol 1999 Sep;128(2):380-4. 1999.
  3. Natarajan C, Bright JJ. Peroxisome proliferator-activated receptor-gamma agonists inhibit experimental allergic encephalomyelitis by blocking IL-2 prodeuction, IL-12 signaling and Th1 differentiation. Genes Immun 2002 Apr;3(2):59-70. 2002.
  4. Salh B, Assi K, Templeman V, Parhar K, Owen D, Gomez-Munoz A, Jacobson K. Curcumin attenuates DNB-induced murine colitis. Am J Physiol Gastrointest Liver Physiol. Jul;285(1):G235-43. Epub 2003 Mar 13. 2003. PMID:12637253.
  5. Shah BH, Nawaz Z, Pertani SA, et al. Inhibitory effect of curcumin, a food spice from turmeric, on platelet- activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signa. Biochem Pharmacol 1999 Oct 1;58(7):1167-72. 1999. PMID:7670.

 



Boulder Climbing Chiropractor Q and A

 

A lot has happened already in 2014! Let’s talk about it:

 

 

Q. I hear your athletes are doing quite well this year, and you appear in an American Ninja Warrior video and possibly an upcoming Outside Magazine article! What does this entail?

 

A. Heck ya! I have two athletes competing in the American Ninja Warrior this season, which is a competition involving ballistic motions, climbing, and full body challenges. One of these athletes, Dan Entmacher, put me into his entry video for the competition and it will soon be available for the world to see…the competing athlete came in with injuries and prevention woes and we are working hard to get him to competition level before things kick off. I am really excited about this season!

 

How honored am I to be able to say that I am affiliated with these hard working and adventurous souls?!! Sitting in my office all day, I imagine I live vicariously through them and ask them the nitty gritty of their training while they prepare for this fun adventure. It is fun to have these athletes in my office for sure, and being asked to be in Entmacher’s video was such an honor as he sees another acupuncturist on the side but chose me to be in his final video. Hah!

 

 

Q. What’s up with Daniel Woods mentioning you in his upcoming article in Outside Magazine?

 

A. That was a shock! Daniel Woods is almost always healthy and we truthfully see him rarely…a phone call or seeing him on the schedule instantly makes me worried that he is injured (as with my other high end athletes). The athletes that grace our office achieve their success with hard training, attention to detail with diet and sleep, and possess the drive to get them to places that only you and I can imagine. With that said, their success is impacted greatly with self-care and prevention.

 

Daniel Woods was nice enough to answer the question about his care with mentioning he gets acupuncture and chiropractic at our office. Truth be told, he is as flexible and nimble as a cheetah and is less prone to injuries because of that in conjunction with his sheer strength. He has the best health out of any athlete I have had in my office that trains and competes at his level. I am honored that he mentioned me even though he didn’t need to.

 

 

Q. When is this article coming out?


A: That’s a good question! We aren’t sure but will put a link on the website and announce it when it does!

 

 

Q. Didn’t he and his wife, Courtney Woods get you into the climbing scene in the first place?

 

A. Yes. I began treating Courtney (Sanders) before I ever met her husband or knew that they were climbers. At the time I was merely a runner and her injuries intrigued me. I began spending a LOT of time reading articles and research to understand what forces they put on their bodies. In the end, Courtney also brought her husband in and along the way, ended up giving me my first pair of climbing shoes… The addiction escalated quickly as I began hitting the wall, checking out loading, types of forces, and body positioning to understand how to re-create these athletes injuries (to the best I could). Now I work on the athletes that I respect and learn from and I love every step of the way…Life is good!

 

 

Q. So, back to the office…What is the most common cause of injuries seen in your office?

 

A: Yes, traumatic injuries happen and I see them daily, but most likely, patients are suffering from one of two issues, mobility issues where they are too tight to make motions without bio-mechanic faults (such as they get low back injuries because their pelvis musculature is too tight and they arch repetitively in the low back to compensate..thus leading to injuries.

 

The second most common injuries that I see are from bio-mechanic faults, such as loading their joints or musculature abnormally from weakness, fatigue, or just plain slouching at work. These injuries add up, as I call them daily repetitive stress injuries, and they end up in our office looking for help and solutions.

 

 

Q.  I hear you aren’t running anymore, whats up with that and what type of training are you doing now?”

 

A.  I’m still running but not nearly as much. As you might know, I ran a series last summer that ended with a 100 mile bike on Saturday (the Leadville 100 Mountainbike Ride), a 10k the next day, and then the 100mile run that next Saturday. While running/riding, I spent quite a bit of time cultivating what I am up to next on the cerebral plane and decided I’d spend a little more time in putting out some knowledge about injuries and solutions to the world… Namely, I’m coming out with a book on training and injuries (in the climber namely as they are my main source of patients these days), and am dilly dallying in the idea of a nonprofit for injury prevention and education in climbers.

 

 

Q. What are your main points of education for those who wish to visit you at your office?

 

A: My most important goal in practice is to teach patients how to heal themselves, and how to avoid injuries. Every patient deserves to know how their body works and they should have a basic understanding of what it takes to prevent and heal their own injuries. With each patient, I spend time focusing on where their injury came from, discussing solutions to desk, posture, and motion issues, and finally correcting these faults.


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3775 Iris Ave. Ste. 2A&B
Boulder, CO 80301
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