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Why Maintenance Chiropractic Care Is Beneficial

Hi Everyone…Here are four reasons why you and your family should try maintenance chiropractic care!

1. Injury prevention: The best way to treat an injury is to avoid one. Sounds simple, but keeping your spine well maintained and aligned, joints looser and neck more relaxed helps avoid injuries from happening in your everyday life.

2. Increase flexibility: Flexibility is key in performing physical activities, lessening growing pains, aging gracefully and avoiding injury and disease. Spinal manipulations and at home exercises given to you by your Chiropractor helps keep you as limber as possible.

3. Enhance healing: Instead of treating the problem area, Chiropractors aim toward the root cause of the problem. No matter what age, consulting with your Chiropractor for treatment can speed up the healing process, decrease downtime, and lessen your chance of re-injuring yourself.

4. Reduce performance issues: While pain takes your focus away and drugs can cause fuzziness and loss of concentration, chiropractic treatments give relief without those side effects. No matter what age, chiropractic care helps your body be higher-functioning and ready for life’s challenges.

Committing your time and health to seeing your Chiropractor before an injury arises is one of the best decisions you could ever make to help avoid pain!

In Good Health,

Your Healthy Living Chiropractic and Wellness Team 🙂

Preparing Your Body For Summer!

As we enter the summer season here in Oregon, we are all becoming more active. Weekends are full of adventures, yard work, sports and hobbies. The weather inspires us to move, but sometimes, it is our own body that limits what we can do. Staying conditioned for activity is as important as being active in the first place! One of the biggest issues we see with both acute and chronic musculoskeletal injures are improper movement patterns. This can be something as simple as taking a dish out of the dishwasher, to loading up the car for a big weekend camping trip. HOW you move and lift is very important.

Many of us work behind a desk, behind a steering wheel, or perform repetitive movements during our work week. This will create muscle imbalances and abnormal tension due to postural or repetitive overuse issues. Much of what we see in the office is a product of these very mechanisms. A “deconditioned” desk worker has, for example, developed a tight lower back and weakened core over the years. This patient then bends forward to lift a heavy cooler full of ice and drinks for a camping trip. Picture poor lifting technique; a rounded back, weak or loose abdominal muscles, and no gluteal muscle assistance while lifting away from the body. This patient will be calling our office first thing Monday morning!

To treat and prevent these issues, Chiropractors focus on creating and maintaining full range of motion of our joints. When joints are moving smoothly and without resistance, the soft tissues that attach to, and move our joints, are also able to work with less resistance and tension. Opening a door with rusted hinges is harder than one that has just been sprayed with WD40. This analogy translates to our joint and soft tissue relationship. Our muscles will tighten and stiffen the less they are allowed to move and stretch, due to joint restrictions and improper posture. The scene is already set for an injury once our body has lost its ability to move through normal ranges of motion.

The take home message here is to keep your body tuned, especially as we are increasing our activity levels. Our body is made to operate in a large field of motion. When we sit at a desk during the week, we are losing our ability to achieve full range of motion. Chiropractic treatments, massage and acupuncture can all function to promote and restore a healthy musculoskeletal system that can best accommodate the increase in physical activity this summer.

J. Branden Garland, D.C., C.C.S.P.

The Working Mom

It’s been a long time since I’ve written a post and thought it was time to check in! As many of you know this year has been an exciting one for me. My amazing daughter Noa joined our family June 14th which was the best day of my life! She is more than I could have ever asked for and I’m stoked to be a mommy!

That being said, things have definitely changed when it comes to free-time and me-time. As you all know, I’m a health nut so not having as much time to go to the gym has really turned my world upside down! I think I wanted to write this post to give all of those new mommas out there some hope!

I’m fortunate enough to have an amazing, supportive husband that will watch our baby if I absolutely need to get to the gym. When I can’t get there I do CrossFit workouts at home that only require my body weight and I run with the babes in the stroller. Obviously, my goal right now is to get my core strength back to where it was, so CrossFit workouts are my go-to. The only equipment you might possibly need is a kettle bell and a jump rope. There are so many different combinations you can try that will make you feel sore and satisfied about your workout for the day. The best part about the workouts is that they take no more than 20 minutes! Easy to do when the baby is down for a nap.

I can happily say that I was back to pre-pregnancy weight within 6 months and I’m honestly feeling stronger than ever. I guess I have Mommy-Power now! In hindsight, I don’t think I could have reached my goal though without my Chiropractic visits. My low back was so overworked from carrying that baby so I knew I needed quite a few adjustments to get everything back to where it needed to be. This helped greatly with my workouts!

If any of you reading this would love some tips about what I’ve been eating or what kinds of workouts to do please feel free to contact me via our work email or set up an appointment with the office.

Katanah Grossman Olson DC, CCSP

modern-kettlebell

Did you know the food you eat could contribute to chronic pain?

Often times at our clinic we see patients with pain that slowly gets better but returns despite following their treatment plan frequency and doing all of their stretches and strengthening as prescribed. It is very likely that their diet is playing a factor in the chronic pain they continue to experience. We suggest reading this article which will help you to discover some foods that our bodies just don’t like!
Broccoli

http://blog.naturalpartners.com/is-my-diet-keeping-me-in-pain/

Active Release Technique

This weekend I became certified in lower extremity Active Release Technique(ART)™ which was the last of three to become full spine certified. I am so excited to be able to offer this treatment technique to my patients.

With ART,™ I use my hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. When abnormal tissues are identified, they are then treated by combining precisely directed tension with very specific patient movements.

Headaches, back pain, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART™.

ART™ is great for almost any patient that walks into the office. I can’t wait to show you how beneficial this can be!

Katanah Grossman, DC CCSP®
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Preventing Gardening Injuries

It seems like it’s already spring and we know a lot of you are already out there working to make your yards look beautiful. BEWARE….gardening can put quite a strain on your back, arms, and legs if you don’t warm-up for the task or even stretch when you are done. Here are a few tips for you green thumbs out there to help prevent injuries!

* Consider a dynamic warm-up before you set out for a day of gardening. You can follow this warm-up featured on Spartan Race website.
http://www.spartan.com/workout-of-the-day/dynamic-warm-up/

* Avoid prolonged bending, pushing, and pulling with raking and hoeing, which can strain your shoulders or your low back

* Be sure to switch the side on which you are operating the equipment as often as possible, and to balance the muscles being used, alternate your stance and motion frequently

* Carry medium to small sized loads of debris close to your body, or try a wheelbarrow to avoid strain on your low back.

* Limit overhead work to 5-10 minutes at a time

* Try kneeling to perform tasks rather than bending at the waist

* Consider electric-powered items, especially if you are experience back or neck pain, as they tend to be lighter than regular tools.

* Now that your work in the garden is done, take at least 15 minutes to stretch out those muscles that have worked so hard. We recommend that you hold a stretch for at least a minute. The Gardening Trends website has a great post gardening stretching guide that we highly recommend you follow.
http://www.gardening-trends.com/gardening/gardeners_exercises.php

The best way to avoid low back and neck strain is to get that core strong before you even head out into the yard. At Healthy Living we can get you on the right track and start you on a core strengthening program which you can further fine tune at the gym. We also can help you with foam rolling which will aid your stretching post gardening. Make an appointment today to see what you are capable of!

Here’s To Your Health,

Katanah Grossman DC,CCSP
gardening

Plantar Fascitis

Plantar Fasciitis can be very painful and annoying for a lot of people. Dr. Grossman uses both of the techniques explained in this article to treat patients suffering from this condition! Come on in and see how much better you can feel!!!

http://www.proformsportschiropractic.com/plantar-fasciitis-resolving-foot-pain-active-release-technique-art-graston/

Paddle Boarding…Excellent for your core!

This weekend I tried paddle boarding for the first time and was pleasantly surprised how great it was for working on my core strength. I started paddling off the deck on my knees and could already feel the burn in both my quadriceps (thighs) and gluteus (booty) muscles. Once we made it into the quiet channel I was able to try to stand up. The board is extremely large so getting to my feet wasn’t as hard as I anticipated… thank goodness because that water looked cold! I do have to say that having my boyfriend there for support was key, so if you are first timer make sure you bring someone who knows what they are doing with you. Once standing I was forced to use all of my core muscles as well as my feet to stay upright on the board.

Then came paddling. If done right it felt like a variation of a deadlift. Deadlifts done correctly at the gym will help strengthen all of your core muscles. I was so excited to realize that I could possibly supplement this activity for a workout in a stuffy gym. This would also be a great alternative for working out when you are on a vacation. I want to revisit the amount of work my feet had to do on this board. In the office I am constantly talking about the importance of using/feeling our feet while running or doing any other activity so that we can train the intrinsic foot muscles. Our body works as a kinetic chain so it only makes sense that strengthening our feet will help take care of our spine. I’m so thrilled that I can tell people to try paddle boarding as one of their therapies.

So here’s what you need to do if you want to try this out. Call the Portland Kayak Company at 503.459.4050. It is $30.00 to rent a board for two hours. There is an easy walkway to the dock where you can lock up your shoes and then you are off!!! I would choose an early morning session as the water might get choppy as those boats start to get dropped in the water. Don’t hesitate to call our office if you have any questions.

Here’s To Your Health,

Katanah Grossman DC, CCSP
paddle boarding

Repetitive Stress Injuries

Injuries are not always something you are aware of at the time they happen.  In fact, I would say that most injuries I see in my office are due to a repetitive motion someone is performing during normal daily activities or over a simple weekend of gardening.  How many of you spent the last couple of weekends planting summer flowers or cleaning up the yard and felt so sore the next day.  You could have damaged your tissues and without treatment this damage could lead to scarring and further trauma.

A Repetitive Stress Injury is a kind of catch all phrase for many conditions that I know you have all heard of before which include Carpal Tunnel Syndrome, Tenosynovitis / DeQuervain’s Syndrome, Tendonitis, Thoracic Outlet Syndrome, Myofascial Pain Syndrome,  and Chronic Sprain/Strain. All of these conditions are serious and in many cases can cause great pain and sometimes permanent disability.

Repetitive Stress Injuries occur from repetitive movements involving a specific set of muscles and joints. RSI injuries are the result of an accumulation of stress and strain that causes irritation, inflammation, and eventually pain or other disability.

Initially, RSI affects the soft tissues of the involved joint(s). Soft tissues include muscles, nerves, ligaments and tendons. However, if left untreated for long periods of time, the involved joint can become arthritic and form bone spurs resulting in permanent damage to the joint.

While various occupations ranging from house cleaners to construction workers develop RS’Is that result from the typical duties of their professions, the most frequent cause of these injuries involve computer work. The constant muscular demands of keyboarding and mousing combined with the postural stress of confinement in an office chair with one’s neck and back held in prolonged fixed positions has resulted in an epidemic of injuries.  These injuries can include hand pain, wrist pain, arm pain, neck pain, back pain and shoulder pain.

Athletes can also experience repetitive stress injuries.  Tennis elbow for example occurs from a constant repetitive swing of the racquet.  Low back strain/sprains are very common in golfers due to the numerous amount of times one swings the club.

Chiropractic treatments including Graston Technique, ART, interferential current, and adjustments can help your tissues heal fast and regain the strength they need to help you feel your best!!!  We’ve also seen our patients heal faster when we added massage and acupuncture treatments to their treatment plans.

Schedule your appointment today to help your body be in the best shape it can possibly be in all summer!!!

 

Here’s To Your Health,

Katanah Grossman DC,CCSP

 

References:

Medical Reference

gardening

Fueling Up For a Good Hike

Ok guys…so I just assumed since I was able to run half marathons that hiking would be a piece of cake.  Wow…was I wrong! My first mistake was thinking that my energy goo was enough to get me through the entire hike.  I usually take down two of those goo packets for each half marathon which is usually more than enough to give me that boost to the finish line.  You can imagine the fear in my boyfriend’s eyes when I told him that was all I was going to pack for our first hike.  I guess I didn’t realize the intensity of the activity we were about to do.  Hiking involves a never ending ascent up an uneven surface that challenges your cardio ability more than anything I have ever encountered…and yes…I’m a Crossfit and running connoisseur so I know challenging cardio! Lets not forget coming down.  Your legs are shot and feel like jello and somehow you’re supposed to run down what you just barely managed to climb?  Let me tell you, two goo packets were not enough to keep me going!

Now I have been out quite a few times and realize that constant fuel, and the right fuel, are essential to get you to where you want to go effectively.  I found this article very helpful and easy to understand for hiking nutrition.  I hope this can be of help to many of you as the weather starts to get nice and we all start to become weekend warriors!!!